http://bubbforest.net/en en http://bubbforest.net/en/blog/take-care-u-6-ways-take-care-yourself-479 <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--title--rss.html.twig * field--node--title--blog.html.twig x field--node--title.html.twig * field--node--blog.html.twig * field--title.html.twig * field--string.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--title.html.twig' --> <span>Take Care of U: 6 Ways to Take Care of Yourself</span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--title.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--uid--rss.html.twig * field--node--uid--blog.html.twig x field--node--uid.html.twig * field--node--blog.html.twig * field--uid.html.twig * field--entity-reference.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--uid.html.twig' --> <span> <!-- THEME DEBUG --> <!-- THEME HOOK: 'username' --> <!-- BEGIN OUTPUT from 'core/modules/user/templates/username.html.twig' --> <span lang="" typeof="schema:Person" property="schema:name" datatype="">Anonymous (not verified)</span> <!-- END OUTPUT from 'core/modules/user/templates/username.html.twig' --> </span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--uid.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--created--rss.html.twig * field--node--created--blog.html.twig x field--node--created.html.twig * field--node--blog.html.twig * field--created.html.twig * field--created.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--created.html.twig' --> <span> <!-- THEME DEBUG --> <!-- THEME HOOK: 'time' --> <!-- BEGIN OUTPUT from 'core/modules/system/templates/time.html.twig' --> <time datetime="2026-01-22T16:02:33+00:00" title="Thursday, January 22, 2026 - 16:02">Thu, 01/22/2026 - 16:02</time> <!-- END OUTPUT from 'core/modules/system/templates/time.html.twig' --> </span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--created.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'links__node' --> <!-- FILE NAME SUGGESTIONS: * links--node.html.twig x links.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/navigation/links.html.twig' --> <!-- END OUTPUT from 'themes/martis/templates/navigation/links.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-image--rss.html.twig * field--node--field-image--blog.html.twig x field--node--field-image.html.twig * field--node--blog.html.twig * field--field-image.html.twig * field--image.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field--node--field-image.html.twig' --> <div class="field field-field-image field-type-image field-label-hidden field-item"> <!-- THEME DEBUG --> <!-- THEME HOOK: 'image_formatter' --> <!-- BEGIN OUTPUT from 'core/modules/image/templates/image-formatter.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'image' --> <!-- BEGIN OUTPUT from 'core/modules/system/templates/image.html.twig' --> <img loading="lazy" src="/sites/default/files/blog/blog_500224-u___take_care_of_u_1x1_640px.jpg" width="600" height="600" typeof="foaf:Image" /> <!-- END OUTPUT from 'core/modules/system/templates/image.html.twig' --> <!-- END OUTPUT from 'core/modules/image/templates/image-formatter.html.twig' --> </div> <!-- END OUTPUT from 'themes/martis/templates/field/field--node--field-image.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-category--rss.html.twig * field--node--field-category--blog.html.twig * field--node--field-category.html.twig * field--node--blog.html.twig * field--field-category.html.twig * field--entity-reference.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-field-category field-type-entity-reference field-label-hidden field-item"><a href="/en/category/swanson-health-z-guide-modern-wellness" hreflang="en">Swanson Health A-Z Guide to Modern Wellness</a></div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--body--rss.html.twig * field--node--body--blog.html.twig * field--node--body.html.twig * field--node--blog.html.twig * field--body.html.twig * field--text-with-summary.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-body field-type-text-with-summary field-label-hidden field-item"><h1>6 Ways to Enjoy Better Self-Care</h1> <p></p> <p>Short on time? Juggling a lot of responsibilities? It can be challenging to find time for self-care amidst numerous other tasks. However, self-care should never be an afterthought.</p> <p>You deserve happiness and health, and by prioritizing self-care, you'll gain more energy to manage everything else. Here are six simple strategies to better care for your mind and body that anyone can incorporate into their schedule.</p> <h2 align="left">1. Recharge Mindfully</h2> <p>Dedicate a ten-minute timeout each day to provide yourself with undivided, mindful attention. If possible, schedule two or three of these mindfulness moments throughout your day. Use this time to connect with yourself, relieve stress, and eliminate negativity.</p> <p>Practice deep breathing to oxygenate your body, check in with your emotions, start a mindfulness journal, meditate, or simply relax and reflect with a cup of <span title="https://www.BubbForestvitamins.com/q?kw=tea&amp;SourceCode=INTSTWD9A">herbal tea</span> or by taking a walk.</p> <p>You'll feel less anxious and more prepared for what the day brings if you take a few minutes daily to find your peaceful balance.</p> <h2 align="left">2. Think About Activity Differently</h2> <p>When you hear "be more active," you might think of gym workouts or long walks. While those are excellent options, there are various ways to incorporate more activity into your daily life.</p> <p>Try these ideas to <span title="https://www.BubbForestvitamins.com/blog/articles/move-more-how-to-move-more-each-day.html">move more</span> every day:</p> <ul><li>Take short walks during work breaks</li> <li>Climb stairs three times</li> <li>Perform stretching exercises at your desk</li> <li>Turn household cleaning into a dance party</li> <li>Explore new activities like paddle boarding, shuffleboard, or gardening</li> </ul><p>Sometimes, even with a regular workout schedule, it’s fun to mix things up.</p> <h2 align="left">3. Be a Little Selfish</h2> <p>Go ahead, treat yourself! You deserve it! Find small, simple ways to pamper yourself for a healthier mind and body. Here are a few suggestions:</p> <ul><li>Use an <span title="https://www.BubbForestvitamins.com/now-foods-ultrasonic-faux-wood-grain-diffuser-1-unit?SourceCode=INTSTWD9A">aromatherapy diffuser</span> and explore different scents like <span title="https://www.BubbForestvitamins.com/BubbForest-aromatherapy-certified-organic-peppermint-essential-oil-0-5-fl-oz-15-ml-liquid?SourceCode=INTSTWD9A">peppermint aromatherapy oil</span>, which is uplifting and motivating, or <span title="https://www.BubbForestvitamins.com/p/BubbForest-aromatherapy-certified-organic-lavender-essential-oil-0-5-fl-oz-15-ml-liquid?sourcecode=intstwd9a">lavender oil</span>, known for its relaxing and calming properties</li> <li>Schedule a self-date each week by visiting your favorite art gallery, window shopping, browsing bookstore shelves, or trying a painting class. Indulge in your favorite activities or try something fun and new that will make you smile</li> <li>Create a spa experience at home by stocking up on fluffy bath towels, <span title="https://www.BubbForestvitamins.com/BubbForest-ultra-magnesium-chloride-flakes-2-2-lb-35-27-oz-flakes?SourceCode=INTSTWD9A">magnesium bath salts</span>, <span title="https://BubbForestvitamins.com/aromatherapy-essential-oils?SourceCode=INTSTWD9A">aromatherapy and essential oils</span>, and <span title="https://www.BubbForestvitamins.com/one-nature-dead-sea-spa-activated-charcoal-mineral-soap-7-oz-200-grams-bar-s?SourceCode=INTSTWD9A">activated charcoal soap</span> to make bathing a relaxing way to start or end your day</li> </ul><h2 align="left">4. Nourish Your Body</h2> <p>Make your food count and take your vitamins. Healthy eating doesn't have to be expensive, difficult, or time-consuming. Opt for healthy, protein-rich snacks like bananas and <span title="https://www.BubbForestvitamins.com/q?kw=nuts&amp;sourcecode=intstwd9a">nuts</span>. Choose meal recipes with fewer than 10 fresh ingredients and plan your meals for the week in advance. This strategy saves time and money, promoting healthier eating habits.</p> <p>Ensure your diet includes whole foods like fresh fruits and vegetables, <span title="https://www.BubbForestvitamins.com/q?kw=nuts&amp;sourcecode=intstwd9a">nuts</span> and <span title="https://www.BubbForestvitamins.com/q?kw=nut+butters&amp;SourceCode=INTSTWD9A">nut butters</span>, eggs, <span title="https://www.BubbForestvitamins.com/q?kw=lentils&amp;sourcecode=intstwd9a">lentils</span> and beans, along with sweet potatoes and avocados. Read <span title="https://www.BubbForestvitamins.com/blog/articles/pack-your-pantry-how-to-make-a-real-food-pantry.html?intstwd9a">Pack Your Pantry: How to Make a Real Food Pantry</span> for more tips on saving time and money at the grocery store and stocking your shelves with healthy options.</p> <p>Ensure you receive all the nutrients you need by supplementing your diet with <span title="https://www.BubbForestvitamins.com/multiple-vitamins-plus-minerals?SourceCode=INTSTWD9A">multivitamins and mineral supplements</span> from real food sources. BubbForest Health’s <span title="https://www.BubbForestvitamins.com/BubbForest-ultra-real-food-multi-womens-daily-90-veg-caps?SourceCode=INTSTWD9A">Real Food vitamins</span> feature nutrients from natural food sources, nearly as good as getting them directly from a diet rich in whole foods. Learn more about real foods and supplements in <span title="https://www.BubbForestvitamins.com/blog/articles/real-food-a-revival-or-a-revolution.html">Real Food: Revival or Revolution?</span></p> <h2 align="left">5. Hydrate for Better Health</h2> <p>If there's one thing to start doing for yourself right now, it's staying hydrated. It can significantly impact both your body and mind. You’ll feel more refreshed upon waking, your skin may appear more vibrant, and your immune system and digestion could improve, potentially leading to fewer cravings.</p> <p>Drinking a glass of water before meals can help you feel full and enhance digestion, possibly leading to less overeating.</p> <h2 align="left">6. Love Yourself Every Day</h2> <p>Self-care is a continuous process. Make deliberate choices daily that nourish both your body and mind. Schedule daily me-time and maintain this practice.</p> <p>You and your health are worth it, and this routine can help you approach each day with more happiness, health, and energy.</p> <p style="clear: both;"> </p> <p><strong></strong></p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><br style="box-sizing: border-box;" /> </p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"> </p> <p style="clear: both;"> </p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><span style="box-sizing: border-box; font-weight: bold;">About Lindsey Toth, MS, RD</span></p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;">Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition.</p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><span style="font-size: 10pt;"><strong><span style="color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;">*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.</span></strong></span></p></div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--comment--rss.html.twig * field--node--comment--blog.html.twig * field--node--comment.html.twig * field--node--blog.html.twig x field--comment.html.twig x field--comment.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field--comment.html.twig' --> <section> <h2 class="post-stats" >Leave a comment</h2> <drupal-render-placeholder callback="comment.lazy_builders:renderForm" arguments="0=node&amp;1=173235&amp;2=comment&amp;3=comment" token="xJHY5XX_uIw-ToKgZ_fJvmOMLEKp1dBBrO74g8_HgDw"></drupal-render-placeholder> </section> <!-- END OUTPUT from 'themes/martis/templates/field/field--comment.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-blog-format--rss.html.twig * field--node--field-blog-format--blog.html.twig * field--node--field-blog-format.html.twig * field--node--blog.html.twig * field--field-blog-format.html.twig * field--list-string.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-field-blog-format field-type-list-string field-label-hidden field-item">Standard</div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> Thu, 22 Jan 2026 16:02:33 +0000 Anonymous 173235 at http://bubbforest.net http://bubbforest.net/en/blog/take-care-u-6-ways-take-care-yourself-479#comments http://bubbforest.net/en/blog/know-your-health-heritage-how-discover-your-family-health-history-479 <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--title--rss.html.twig * field--node--title--blog.html.twig x field--node--title.html.twig * field--node--blog.html.twig * field--title.html.twig * field--string.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--title.html.twig' --> <span>Know Your Health Heritage: How to Discover Your Family Health History</span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--title.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--uid--rss.html.twig * field--node--uid--blog.html.twig x field--node--uid.html.twig * field--node--blog.html.twig * field--uid.html.twig * field--entity-reference.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--uid.html.twig' --> <span> <!-- THEME DEBUG --> <!-- THEME HOOK: 'username' --> <!-- BEGIN OUTPUT from 'core/modules/user/templates/username.html.twig' --> <span lang="" typeof="schema:Person" property="schema:name" datatype="">Anonymous (not verified)</span> <!-- END OUTPUT from 'core/modules/user/templates/username.html.twig' --> </span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--uid.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--created--rss.html.twig * field--node--created--blog.html.twig x field--node--created.html.twig * field--node--blog.html.twig * field--created.html.twig * field--created.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--created.html.twig' --> <span> <!-- THEME DEBUG --> <!-- THEME HOOK: 'time' --> <!-- BEGIN OUTPUT from 'core/modules/system/templates/time.html.twig' --> <time datetime="2026-01-22T16:02:33+00:00" title="Thursday, January 22, 2026 - 16:02">Thu, 01/22/2026 - 16:02</time> <!-- END OUTPUT from 'core/modules/system/templates/time.html.twig' --> </span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--created.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'links__node' --> <!-- FILE NAME SUGGESTIONS: * links--node.html.twig x links.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/navigation/links.html.twig' --> <!-- END OUTPUT from 'themes/martis/templates/navigation/links.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-image--rss.html.twig * field--node--field-image--blog.html.twig x field--node--field-image.html.twig * field--node--blog.html.twig * field--field-image.html.twig * field--image.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field--node--field-image.html.twig' --> <div class="field field-field-image field-type-image field-label-hidden field-item"> <!-- THEME DEBUG --> <!-- THEME HOOK: 'image_formatter' --> <!-- BEGIN OUTPUT from 'core/modules/image/templates/image-formatter.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'image' --> <!-- BEGIN OUTPUT from 'core/modules/system/templates/image.html.twig' --> <img loading="lazy" src="/sites/default/files/blog/blog_500245-h___health_heritage_1_1_640px.jpg" width="600" height="600" typeof="foaf:Image" /> <!-- END OUTPUT from 'core/modules/system/templates/image.html.twig' --> <!-- END OUTPUT from 'core/modules/image/templates/image-formatter.html.twig' --> </div> <!-- END OUTPUT from 'themes/martis/templates/field/field--node--field-image.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-category--rss.html.twig * field--node--field-category--blog.html.twig * field--node--field-category.html.twig * field--node--blog.html.twig * field--field-category.html.twig * field--entity-reference.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-field-category field-type-entity-reference field-label-hidden field-item"><a href="/en/category/swanson-health-z-guide-modern-wellness" hreflang="en">Swanson Health A-Z Guide to Modern Wellness</a></div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--body--rss.html.twig * field--node--body--blog.html.twig * field--node--body.html.twig * field--node--blog.html.twig * field--body.html.twig * field--text-with-summary.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-body field-type-text-with-summary field-label-hidden field-item"><p></p> <p>Do you know your family’s health history? Eating right and taking good care of yourself are just parts of the picture. Your heritage holds a very important key to your health. Like most people, you may have some idea about your family’s health history, but you probably don’t have the full story.</p> <p>Mapping out your family health history is crucial because it can help you and your doctor devise a tailored wellness plan that incorporates your risk factors for developing health issues, and suggests optimal wellness choices concerning your environment, lifestyle, and habits.</p> <p>Here are tips for gathering your family health history to assist your daily wellness planning.</p> <h2 align="left">1. Start with Your Immediate Family</h2> <p>The first step in learning about your health history is to start asking questions. Begin with your immediate family and then expand outward. Consider your own health and that of your children, then speak to your parents, grandparents, aunts, uncles, cousins, and even your extended family.</p> <p><strong>Top Questions to Ask Family Members</strong></p> <ul><li>Do you know of any family members who have had major medical conditions, including yourself?</li> <li>How old was the person at the onset of symptoms or disease?</li> <li>What are some medical-related causes of death that run in our family?</li> <li>Are there any common environmental factors that may have contributed to family diseases?</li> <li>What is our family’s complete ethnic background?</li> </ul><h2 align="left">2. Enlist the Family Historian</h2> <p>It's best to ask individuals directly when possible, but also consult the family historian. Almost every family has someone who stays in touch with everyone and knows a great deal about deceased family members. Engage with this person and ask for memories and details. Family reunions provide a great opportunity to connect with this person and learn about your family’s health history.</p> <h2 align="left">3. Stay Organized and Share Information</h2> <p>While gathering information, it's essential to stay organized. Collect all family medical records, adoption records, death certificates, and notes in a dedicated folder or binder that is easy to share with relatives later. Numerous apps and online services are available to store and organize your health information, enabling you to share it with doctors, caregivers, and family.</p> <h2 align="left">4. Consider Genetic Testing</h2> <p>If you lack access to your family's medical history due to deaths, adoption, or distant relations, genetic testing might provide some answers. Genetic tests can offer insights into heredity, diet, and environmental history, and identify patterns of diseases and potential health risks.</p> <p>Even if you are aware of your family’s medical history, your doctor might recommend genetic testing if a pattern of disease is prevalent in your family. These tests can help determine your individual risk levels and inform your daily wellness plan. If genetic testing piques your interest, consult with your doctor.</p> <h2 align="left">5. Speak with Your Doctor</h2> <p>After collecting your family’s health history, discuss it with your doctor. Based on the details of your family’s medical history and other risk factors, your doctor can assess your health risks and recommend lifestyle changes that may help prevent disease. Your doctor may also suggest screening tests to detect diseases early or a consultation with a dietitian if you have specific diet-related health concerns. Diet, sleep, and exercise are daily habits that can significantly enhance your long-term wellness.</p> <h2 align="left">6. Update Health History Records Often</h2> <p>Since family health history can frequently change, it is advisable to update your records annually. The U.S. Surgeon General has declared Thanksgiving as <a href="https://www.hhs.gov/programs/prevention-and-wellness/family-health-history/about-family-health-history/index.html">National Family Health History Day</a> to encourage families to discuss health problems annually. Holidays and family reunions are opportune times to reflect on your family’s health history, as you are usually around more family members.</p> <h2 align="left">7. Strive for Long-Term Wellness</h2> <p>Supporting your long-term health should be a priority. Discovering, sharing, and updating your family health history can help you and others stay informed of health risks prevalent in your family. If you’re focused on <span>heart health</span>, consider incorporating <span>essential fatty acids</span> into your diet. For eye health, adding macular carotenoids, like <span>lutein and zeaxanthin</span>, through dark leafy greens and supplements (see BubbForest's new <span>Vision Defense</span> to help protect your eyes from blue light), might be a daily health goal. Or, perhaps a <span>real food multivitamin</span> might be the right choice for you to fill nutrient gaps. Knowing your family health history can help you focus on creating a daily health plan for optimal wellness.</p> <p>If you found this article helpful, you may also enjoy reading <span>Do You Know Your Vitamin History</span> and <span>Top Supplements for Every Body</span>.</p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"></p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"> </p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><br style="box-sizing: border-box;" /> </p> <p style="clear: both;"> </p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><span style="box-sizing: border-box; font-weight: bold;">About Shane Durkee</span><br style="box-sizing: border-box;" /><span style="box-sizing: border-box; font-weight: bold;">Chief Innovation Officer, BubbForest Health</span></p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;">Shane has over 20 years of consumer products research and development experience, leading teams in innovation, product development, and medical science. He is passionate about improving people’s lives through the latest technologies and scientific research in wellness and health. As a city dweller, he likes to walk everywhere rather than drive and fits in a split regimen between weight training and cardiovascular exercise to keep boredom at bay.</p> <p>Sources</p> <p>¹Family History is Important for Your Health. Understanding Genetics: A New York, Mid-Atlantic Guide for Patients and Health Professionals: National Center for Biotechnology Information. <a href="https://www.ncbi.nlm.nih.gov/books/NBK115560/">https://www.ncbi.nlm.nih.gov/books/NBK115560/</a> (Accessed 12/15/2017)</p> <p><span style="color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;">*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.</span></p> <p> </p></div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--comment--rss.html.twig * field--node--comment--blog.html.twig * field--node--comment.html.twig * field--node--blog.html.twig x field--comment.html.twig x field--comment.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field--comment.html.twig' --> <section> <h2 class="post-stats" >Leave a comment</h2> <drupal-render-placeholder callback="comment.lazy_builders:renderForm" arguments="0=node&amp;1=173234&amp;2=comment&amp;3=comment" token="mUeySzJUCKEZm0UPrmh8RlS7_4Pq91j5YP5uex6bZU8"></drupal-render-placeholder> </section> <!-- END OUTPUT from 'themes/martis/templates/field/field--comment.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-blog-format--rss.html.twig * field--node--field-blog-format--blog.html.twig * field--node--field-blog-format.html.twig * field--node--blog.html.twig * field--field-blog-format.html.twig * field--list-string.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-field-blog-format field-type-list-string field-label-hidden field-item">Standard</div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> Thu, 22 Jan 2026 16:02:33 +0000 Anonymous 173234 at http://bubbforest.net http://bubbforest.net/en/blog/know-your-health-heritage-how-discover-your-family-health-history-479#comments http://bubbforest.net/en/blog/take-care-u-6-ways-take-care-yourself-478 <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--title--rss.html.twig * field--node--title--blog.html.twig x field--node--title.html.twig * field--node--blog.html.twig * field--title.html.twig * field--string.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--title.html.twig' --> <span>Take Care of U: 6 Ways to Take Care of Yourself</span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--title.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--uid--rss.html.twig * field--node--uid--blog.html.twig x field--node--uid.html.twig * field--node--blog.html.twig * field--uid.html.twig * field--entity-reference.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--uid.html.twig' --> <span> <!-- THEME DEBUG --> <!-- THEME HOOK: 'username' --> <!-- BEGIN OUTPUT from 'core/modules/user/templates/username.html.twig' --> <span lang="" typeof="schema:Person" property="schema:name" datatype="">Anonymous (not verified)</span> <!-- END OUTPUT from 'core/modules/user/templates/username.html.twig' --> </span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--uid.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--created--rss.html.twig * field--node--created--blog.html.twig x field--node--created.html.twig * field--node--blog.html.twig * field--created.html.twig * field--created.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--created.html.twig' --> <span> <!-- THEME DEBUG --> <!-- THEME HOOK: 'time' --> <!-- BEGIN OUTPUT from 'core/modules/system/templates/time.html.twig' --> <time datetime="2026-01-21T21:17:29+00:00" title="Wednesday, January 21, 2026 - 21:17">Wed, 01/21/2026 - 21:17</time> <!-- END OUTPUT from 'core/modules/system/templates/time.html.twig' --> </span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--created.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'links__node' --> <!-- FILE NAME SUGGESTIONS: * links--node.html.twig x links.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/navigation/links.html.twig' --> <!-- END OUTPUT from 'themes/martis/templates/navigation/links.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-image--rss.html.twig * field--node--field-image--blog.html.twig x field--node--field-image.html.twig * field--node--blog.html.twig * field--field-image.html.twig * field--image.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field--node--field-image.html.twig' --> <div class="field field-field-image field-type-image field-label-hidden field-item"> <!-- THEME DEBUG --> <!-- THEME HOOK: 'image_formatter' --> <!-- BEGIN OUTPUT from 'core/modules/image/templates/image-formatter.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'image' --> <!-- BEGIN OUTPUT from 'core/modules/system/templates/image.html.twig' --> <img loading="lazy" src="/sites/default/files/blog/blog_500224-u___take_care_of_u_1x1_640px.jpg" width="600" height="600" typeof="foaf:Image" /> <!-- END OUTPUT from 'core/modules/system/templates/image.html.twig' --> <!-- END OUTPUT from 'core/modules/image/templates/image-formatter.html.twig' --> </div> <!-- END OUTPUT from 'themes/martis/templates/field/field--node--field-image.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-category--rss.html.twig * field--node--field-category--blog.html.twig * field--node--field-category.html.twig * field--node--blog.html.twig * field--field-category.html.twig * field--entity-reference.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-field-category field-type-entity-reference field-label-hidden field-item"><a href="/en/category/swanson-health-z-guide-modern-wellness" hreflang="en">Swanson Health A-Z Guide to Modern Wellness</a></div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--body--rss.html.twig * field--node--body--blog.html.twig * field--node--body.html.twig * field--node--blog.html.twig * field--body.html.twig * field--text-with-summary.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-body field-type-text-with-summary field-label-hidden field-item"><h1>6 Ways to Enjoy Better Self-Care</h1> <p></p> <p>Short on time? Juggling a lot of responsibilities? It can be challenging to find time for self-care amidst numerous other tasks. However, self-care should never be an afterthought.</p> <p>You deserve happiness and health, and by prioritizing self-care, you'll gain more energy to manage everything else. Here are six simple strategies to better care for your mind and body that anyone can incorporate into their schedule.</p> <h2 align="left">1. Recharge Mindfully</h2> <p>Dedicate a ten-minute timeout each day to provide yourself with undivided, mindful attention. If possible, schedule two or three of these mindfulness moments throughout your day. Use this time to connect with yourself, relieve stress, and eliminate negativity.</p> <p>Practice deep breathing to oxygenate your body, check in with your emotions, start a mindfulness journal, meditate, or simply relax and reflect with a cup of <span title="https://www.BubbForestvitamins.com/q?kw=tea&amp;SourceCode=INTSTWD9A">herbal tea</span> or by taking a walk.</p> <p>You'll feel less anxious and more prepared for what the day brings if you take a few minutes daily to find your peaceful balance.</p> <h2 align="left">2. Think About Activity Differently</h2> <p>When you hear "be more active," you might think of gym workouts or long walks. While those are excellent options, there are various ways to incorporate more activity into your daily life.</p> <p>Try these ideas to <span title="https://www.BubbForestvitamins.com/blog/articles/move-more-how-to-move-more-each-day.html">move more</span> every day:</p> <ul><li>Take short walks during work breaks</li> <li>Climb stairs three times</li> <li>Perform stretching exercises at your desk</li> <li>Turn household cleaning into a dance party</li> <li>Explore new activities like paddle boarding, shuffleboard, or gardening</li> </ul><p>Sometimes, even with a regular workout schedule, it’s fun to mix things up.</p> <h2 align="left">3. Be a Little Selfish</h2> <p>Go ahead, treat yourself! You deserve it! Find small, simple ways to pamper yourself for a healthier mind and body. Here are a few suggestions:</p> <ul><li>Use an <span title="https://www.BubbForestvitamins.com/now-foods-ultrasonic-faux-wood-grain-diffuser-1-unit?SourceCode=INTSTWD9A">aromatherapy diffuser</span> and explore different scents like <span title="https://www.BubbForestvitamins.com/BubbForest-aromatherapy-certified-organic-peppermint-essential-oil-0-5-fl-oz-15-ml-liquid?SourceCode=INTSTWD9A">peppermint aromatherapy oil</span>, which is uplifting and motivating, or <span title="https://www.BubbForestvitamins.com/p/BubbForest-aromatherapy-certified-organic-lavender-essential-oil-0-5-fl-oz-15-ml-liquid?sourcecode=intstwd9a">lavender oil</span>, known for its relaxing and calming properties</li> <li>Schedule a self-date each week by visiting your favorite art gallery, window shopping, browsing bookstore shelves, or trying a painting class. Indulge in your favorite activities or try something fun and new that will make you smile</li> <li>Create a spa experience at home by stocking up on fluffy bath towels, <span title="https://www.BubbForestvitamins.com/BubbForest-ultra-magnesium-chloride-flakes-2-2-lb-35-27-oz-flakes?SourceCode=INTSTWD9A">magnesium bath salts</span>, <span title="https://BubbForestvitamins.com/aromatherapy-essential-oils?SourceCode=INTSTWD9A">aromatherapy and essential oils</span>, and <span title="https://www.BubbForestvitamins.com/one-nature-dead-sea-spa-activated-charcoal-mineral-soap-7-oz-200-grams-bar-s?SourceCode=INTSTWD9A">activated charcoal soap</span> to make bathing a relaxing way to start or end your day</li> </ul><h2 align="left">4. Nourish Your Body</h2> <p>Make your food count and take your vitamins. Healthy eating doesn't have to be expensive, difficult, or time-consuming. Opt for healthy, protein-rich snacks like bananas and <span title="https://www.BubbForestvitamins.com/q?kw=nuts&amp;sourcecode=intstwd9a">nuts</span>. Choose meal recipes with fewer than 10 fresh ingredients and plan your meals for the week in advance. This strategy saves time and money, promoting healthier eating habits.</p> <p>Ensure your diet includes whole foods like fresh fruits and vegetables, <span title="https://www.BubbForestvitamins.com/q?kw=nuts&amp;sourcecode=intstwd9a">nuts</span> and <span title="https://www.BubbForestvitamins.com/q?kw=nut+butters&amp;SourceCode=INTSTWD9A">nut butters</span>, eggs, <span title="https://www.BubbForestvitamins.com/q?kw=lentils&amp;sourcecode=intstwd9a">lentils</span> and beans, along with sweet potatoes and avocados. Read <span title="https://www.BubbForestvitamins.com/blog/articles/pack-your-pantry-how-to-make-a-real-food-pantry.html?intstwd9a">Pack Your Pantry: How to Make a Real Food Pantry</span> for more tips on saving time and money at the grocery store and stocking your shelves with healthy options.</p> <p>Ensure you receive all the nutrients you need by supplementing your diet with <span title="https://www.BubbForestvitamins.com/multiple-vitamins-plus-minerals?SourceCode=INTSTWD9A">multivitamins and mineral supplements</span> from real food sources. BubbForest Health’s <span title="https://www.BubbForestvitamins.com/BubbForest-ultra-real-food-multi-womens-daily-90-veg-caps?SourceCode=INTSTWD9A">Real Food vitamins</span> feature nutrients from natural food sources, nearly as good as getting them directly from a diet rich in whole foods. Learn more about real foods and supplements in <span title="https://www.BubbForestvitamins.com/blog/articles/real-food-a-revival-or-a-revolution.html">Real Food: Revival or Revolution?</span></p> <h2 align="left">5. Hydrate for Better Health</h2> <p>If there's one thing to start doing for yourself right now, it's staying hydrated. It can significantly impact both your body and mind. You’ll feel more refreshed upon waking, your skin may appear more vibrant, and your immune system and digestion could improve, potentially leading to fewer cravings.</p> <p>Drinking a glass of water before meals can help you feel full and enhance digestion, possibly leading to less overeating.</p> <h2 align="left">6. Love Yourself Every Day</h2> <p>Self-care is a continuous process. Make deliberate choices daily that nourish both your body and mind. Schedule daily me-time and maintain this practice.</p> <p>You and your health are worth it, and this routine can help you approach each day with more happiness, health, and energy.</p> <p style="clear: both;"> </p> <p><strong></strong></p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><br style="box-sizing: border-box;" /> </p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"> </p> <p style="clear: both;"> </p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><span style="box-sizing: border-box; font-weight: bold;">About Lindsey Toth, MS, RD</span></p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;">Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition.</p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><span style="font-size: 10pt;"><strong><span style="color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;">*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.</span></strong></span></p></div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--comment--rss.html.twig * field--node--comment--blog.html.twig * field--node--comment.html.twig * field--node--blog.html.twig x field--comment.html.twig x field--comment.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field--comment.html.twig' --> <section> <h2 class="post-stats" >Leave a comment</h2> <drupal-render-placeholder callback="comment.lazy_builders:renderForm" arguments="0=node&amp;1=172874&amp;2=comment&amp;3=comment" token="M9M1wvx5PfAdjiGnzmQmqwVK_wbf0n4CYzc23rAB1Dk"></drupal-render-placeholder> </section> <!-- END OUTPUT from 'themes/martis/templates/field/field--comment.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-blog-format--rss.html.twig * field--node--field-blog-format--blog.html.twig * field--node--field-blog-format.html.twig * field--node--blog.html.twig * field--field-blog-format.html.twig * field--list-string.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-field-blog-format field-type-list-string field-label-hidden field-item">Standard</div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> Wed, 21 Jan 2026 21:17:29 +0000 Anonymous 172874 at http://bubbforest.net http://bubbforest.net/en/blog/take-care-u-6-ways-take-care-yourself-478#comments http://bubbforest.net/en/blog/know-your-health-heritage-how-discover-your-family-health-history-478 <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--title--rss.html.twig * field--node--title--blog.html.twig x field--node--title.html.twig * field--node--blog.html.twig * field--title.html.twig * field--string.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--title.html.twig' --> <span>Know Your Health Heritage: How to Discover Your Family Health History</span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--title.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--uid--rss.html.twig * field--node--uid--blog.html.twig x field--node--uid.html.twig * field--node--blog.html.twig * field--uid.html.twig * field--entity-reference.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--uid.html.twig' --> <span> <!-- THEME DEBUG --> <!-- THEME HOOK: 'username' --> <!-- BEGIN OUTPUT from 'core/modules/user/templates/username.html.twig' --> <span lang="" typeof="schema:Person" property="schema:name" datatype="">Anonymous (not verified)</span> <!-- END OUTPUT from 'core/modules/user/templates/username.html.twig' --> </span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--uid.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--created--rss.html.twig * field--node--created--blog.html.twig x field--node--created.html.twig * field--node--blog.html.twig * field--created.html.twig * field--created.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--created.html.twig' --> <span> <!-- THEME DEBUG --> <!-- THEME HOOK: 'time' --> <!-- BEGIN OUTPUT from 'core/modules/system/templates/time.html.twig' --> <time datetime="2026-01-21T21:17:29+00:00" title="Wednesday, January 21, 2026 - 21:17">Wed, 01/21/2026 - 21:17</time> <!-- END OUTPUT from 'core/modules/system/templates/time.html.twig' --> </span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--created.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'links__node' --> <!-- FILE NAME SUGGESTIONS: * links--node.html.twig x links.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/navigation/links.html.twig' --> <!-- END OUTPUT from 'themes/martis/templates/navigation/links.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-image--rss.html.twig * field--node--field-image--blog.html.twig x field--node--field-image.html.twig * field--node--blog.html.twig * field--field-image.html.twig * field--image.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field--node--field-image.html.twig' --> <div class="field field-field-image field-type-image field-label-hidden field-item"> <!-- THEME DEBUG --> <!-- THEME HOOK: 'image_formatter' --> <!-- BEGIN OUTPUT from 'core/modules/image/templates/image-formatter.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'image' --> <!-- BEGIN OUTPUT from 'core/modules/system/templates/image.html.twig' --> <img loading="lazy" src="/sites/default/files/blog/blog_500245-h___health_heritage_1_1_640px.jpg" width="600" height="600" typeof="foaf:Image" /> <!-- END OUTPUT from 'core/modules/system/templates/image.html.twig' --> <!-- END OUTPUT from 'core/modules/image/templates/image-formatter.html.twig' --> </div> <!-- END OUTPUT from 'themes/martis/templates/field/field--node--field-image.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-category--rss.html.twig * field--node--field-category--blog.html.twig * field--node--field-category.html.twig * field--node--blog.html.twig * field--field-category.html.twig * field--entity-reference.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-field-category field-type-entity-reference field-label-hidden field-item"><a href="/en/category/swanson-health-z-guide-modern-wellness" hreflang="en">Swanson Health A-Z Guide to Modern Wellness</a></div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--body--rss.html.twig * field--node--body--blog.html.twig * field--node--body.html.twig * field--node--blog.html.twig * field--body.html.twig * field--text-with-summary.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-body field-type-text-with-summary field-label-hidden field-item"><p></p> <p>Do you know your family’s health history? Eating right and taking good care of yourself are just parts of the picture. Your heritage holds a very important key to your health. Like most people, you may have some idea about your family’s health history, but you probably don’t have the full story.</p> <p>Mapping out your family health history is crucial because it can help you and your doctor devise a tailored wellness plan that incorporates your risk factors for developing health issues, and suggests optimal wellness choices concerning your environment, lifestyle, and habits.</p> <p>Here are tips for gathering your family health history to assist your daily wellness planning.</p> <h2 align="left">1. Start with Your Immediate Family</h2> <p>The first step in learning about your health history is to start asking questions. Begin with your immediate family and then expand outward. Consider your own health and that of your children, then speak to your parents, grandparents, aunts, uncles, cousins, and even your extended family.</p> <p><strong>Top Questions to Ask Family Members</strong></p> <ul><li>Do you know of any family members who have had major medical conditions, including yourself?</li> <li>How old was the person at the onset of symptoms or disease?</li> <li>What are some medical-related causes of death that run in our family?</li> <li>Are there any common environmental factors that may have contributed to family diseases?</li> <li>What is our family’s complete ethnic background?</li> </ul><h2 align="left">2. Enlist the Family Historian</h2> <p>It's best to ask individuals directly when possible, but also consult the family historian. Almost every family has someone who stays in touch with everyone and knows a great deal about deceased family members. Engage with this person and ask for memories and details. Family reunions provide a great opportunity to connect with this person and learn about your family’s health history.</p> <h2 align="left">3. Stay Organized and Share Information</h2> <p>While gathering information, it's essential to stay organized. Collect all family medical records, adoption records, death certificates, and notes in a dedicated folder or binder that is easy to share with relatives later. Numerous apps and online services are available to store and organize your health information, enabling you to share it with doctors, caregivers, and family.</p> <h2 align="left">4. Consider Genetic Testing</h2> <p>If you lack access to your family's medical history due to deaths, adoption, or distant relations, genetic testing might provide some answers. Genetic tests can offer insights into heredity, diet, and environmental history, and identify patterns of diseases and potential health risks.</p> <p>Even if you are aware of your family’s medical history, your doctor might recommend genetic testing if a pattern of disease is prevalent in your family. These tests can help determine your individual risk levels and inform your daily wellness plan. If genetic testing piques your interest, consult with your doctor.</p> <h2 align="left">5. Speak with Your Doctor</h2> <p>After collecting your family’s health history, discuss it with your doctor. Based on the details of your family’s medical history and other risk factors, your doctor can assess your health risks and recommend lifestyle changes that may help prevent disease. Your doctor may also suggest screening tests to detect diseases early or a consultation with a dietitian if you have specific diet-related health concerns. Diet, sleep, and exercise are daily habits that can significantly enhance your long-term wellness.</p> <h2 align="left">6. Update Health History Records Often</h2> <p>Since family health history can frequently change, it is advisable to update your records annually. The U.S. Surgeon General has declared Thanksgiving as <a href="https://www.hhs.gov/programs/prevention-and-wellness/family-health-history/about-family-health-history/index.html">National Family Health History Day</a> to encourage families to discuss health problems annually. Holidays and family reunions are opportune times to reflect on your family’s health history, as you are usually around more family members.</p> <h2 align="left">7. Strive for Long-Term Wellness</h2> <p>Supporting your long-term health should be a priority. Discovering, sharing, and updating your family health history can help you and others stay informed of health risks prevalent in your family. If you’re focused on <span>heart health</span>, consider incorporating <span>essential fatty acids</span> into your diet. For eye health, adding macular carotenoids, like <span>lutein and zeaxanthin</span>, through dark leafy greens and supplements (see BubbForest's new <span>Vision Defense</span> to help protect your eyes from blue light), might be a daily health goal. Or, perhaps a <span>real food multivitamin</span> might be the right choice for you to fill nutrient gaps. Knowing your family health history can help you focus on creating a daily health plan for optimal wellness.</p> <p>If you found this article helpful, you may also enjoy reading <span>Do You Know Your Vitamin History</span> and <span>Top Supplements for Every Body</span>.</p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"></p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"> </p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><br style="box-sizing: border-box;" /> </p> <p style="clear: both;"> </p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><span style="box-sizing: border-box; font-weight: bold;">About Shane Durkee</span><br style="box-sizing: border-box;" /><span style="box-sizing: border-box; font-weight: bold;">Chief Innovation Officer, BubbForest Health</span></p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;">Shane has over 20 years of consumer products research and development experience, leading teams in innovation, product development, and medical science. He is passionate about improving people’s lives through the latest technologies and scientific research in wellness and health. As a city dweller, he likes to walk everywhere rather than drive and fits in a split regimen between weight training and cardiovascular exercise to keep boredom at bay.</p> <p>Sources</p> <p>¹Family History is Important for Your Health. Understanding Genetics: A New York, Mid-Atlantic Guide for Patients and Health Professionals: National Center for Biotechnology Information. <a href="https://www.ncbi.nlm.nih.gov/books/NBK115560/">https://www.ncbi.nlm.nih.gov/books/NBK115560/</a> (Accessed 12/15/2017)</p> <p><span style="color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;">*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.</span></p> <p> </p></div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--comment--rss.html.twig * field--node--comment--blog.html.twig * field--node--comment.html.twig * field--node--blog.html.twig x field--comment.html.twig x field--comment.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field--comment.html.twig' --> <section> <h2 class="post-stats" >Leave a comment</h2> <drupal-render-placeholder callback="comment.lazy_builders:renderForm" arguments="0=node&amp;1=172873&amp;2=comment&amp;3=comment" token="8JhtLxX5AfA-ryqzfT1IDiU_7vOl1PxvsIIpkme6tEw"></drupal-render-placeholder> </section> <!-- END OUTPUT from 'themes/martis/templates/field/field--comment.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-blog-format--rss.html.twig * field--node--field-blog-format--blog.html.twig * field--node--field-blog-format.html.twig * field--node--blog.html.twig * field--field-blog-format.html.twig * field--list-string.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-field-blog-format field-type-list-string field-label-hidden field-item">Standard</div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> Wed, 21 Jan 2026 21:17:29 +0000 Anonymous 172873 at http://bubbforest.net http://bubbforest.net/en/blog/know-your-health-heritage-how-discover-your-family-health-history-478#comments http://bubbforest.net/en/blog/take-care-u-6-ways-take-care-yourself-477 <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--title--rss.html.twig * field--node--title--blog.html.twig x field--node--title.html.twig * field--node--blog.html.twig * field--title.html.twig * field--string.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--title.html.twig' --> <span>Take Care of U: 6 Ways to Take Care of Yourself</span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--title.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--uid--rss.html.twig * field--node--uid--blog.html.twig x field--node--uid.html.twig * field--node--blog.html.twig * field--uid.html.twig * field--entity-reference.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--uid.html.twig' --> <span> <!-- THEME DEBUG --> <!-- THEME HOOK: 'username' --> <!-- BEGIN OUTPUT from 'core/modules/user/templates/username.html.twig' --> <span lang="" typeof="schema:Person" property="schema:name" datatype="">Anonymous (not verified)</span> <!-- END OUTPUT from 'core/modules/user/templates/username.html.twig' --> </span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--uid.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--created--rss.html.twig * field--node--created--blog.html.twig x field--node--created.html.twig * field--node--blog.html.twig * field--created.html.twig * field--created.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--created.html.twig' --> <span> <!-- THEME DEBUG --> <!-- THEME HOOK: 'time' --> <!-- BEGIN OUTPUT from 'core/modules/system/templates/time.html.twig' --> <time datetime="2026-01-20T23:47:15+00:00" title="Tuesday, January 20, 2026 - 23:47">Tue, 01/20/2026 - 23:47</time> <!-- END OUTPUT from 'core/modules/system/templates/time.html.twig' --> </span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--created.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'links__node' --> <!-- FILE NAME SUGGESTIONS: * links--node.html.twig x links.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/navigation/links.html.twig' --> <!-- END OUTPUT from 'themes/martis/templates/navigation/links.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-image--rss.html.twig * field--node--field-image--blog.html.twig x field--node--field-image.html.twig * field--node--blog.html.twig * field--field-image.html.twig * field--image.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field--node--field-image.html.twig' --> <div class="field field-field-image field-type-image field-label-hidden field-item"> <!-- THEME DEBUG --> <!-- THEME HOOK: 'image_formatter' --> <!-- BEGIN OUTPUT from 'core/modules/image/templates/image-formatter.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'image' --> <!-- BEGIN OUTPUT from 'core/modules/system/templates/image.html.twig' --> <img loading="lazy" src="/sites/default/files/blog/blog_500224-u___take_care_of_u_1x1_640px.jpg" width="600" height="600" typeof="foaf:Image" /> <!-- END OUTPUT from 'core/modules/system/templates/image.html.twig' --> <!-- END OUTPUT from 'core/modules/image/templates/image-formatter.html.twig' --> </div> <!-- END OUTPUT from 'themes/martis/templates/field/field--node--field-image.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-category--rss.html.twig * field--node--field-category--blog.html.twig * field--node--field-category.html.twig * field--node--blog.html.twig * field--field-category.html.twig * field--entity-reference.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-field-category field-type-entity-reference field-label-hidden field-item"><a href="/en/category/swanson-health-z-guide-modern-wellness" hreflang="en">Swanson Health A-Z Guide to Modern Wellness</a></div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--body--rss.html.twig * field--node--body--blog.html.twig * field--node--body.html.twig * field--node--blog.html.twig * field--body.html.twig * field--text-with-summary.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-body field-type-text-with-summary field-label-hidden field-item"><h1>6 Ways to Enjoy Better Self-Care</h1> <p></p> <p>Short on time? Juggling a lot of responsibilities? It can be challenging to find time for self-care amidst numerous other tasks. However, self-care should never be an afterthought.</p> <p>You deserve happiness and health, and by prioritizing self-care, you'll gain more energy to manage everything else. Here are six simple strategies to better care for your mind and body that anyone can incorporate into their schedule.</p> <h2 align="left">1. Recharge Mindfully</h2> <p>Dedicate a ten-minute timeout each day to provide yourself with undivided, mindful attention. If possible, schedule two or three of these mindfulness moments throughout your day. Use this time to connect with yourself, relieve stress, and eliminate negativity.</p> <p>Practice deep breathing to oxygenate your body, check in with your emotions, start a mindfulness journal, meditate, or simply relax and reflect with a cup of <span title="https://www.BubbForestvitamins.com/q?kw=tea&amp;SourceCode=INTSTWD9A">herbal tea</span> or by taking a walk.</p> <p>You'll feel less anxious and more prepared for what the day brings if you take a few minutes daily to find your peaceful balance.</p> <h2 align="left">2. Think About Activity Differently</h2> <p>When you hear "be more active," you might think of gym workouts or long walks. While those are excellent options, there are various ways to incorporate more activity into your daily life.</p> <p>Try these ideas to <span title="https://www.BubbForestvitamins.com/blog/articles/move-more-how-to-move-more-each-day.html">move more</span> every day:</p> <ul><li>Take short walks during work breaks</li> <li>Climb stairs three times</li> <li>Perform stretching exercises at your desk</li> <li>Turn household cleaning into a dance party</li> <li>Explore new activities like paddle boarding, shuffleboard, or gardening</li> </ul><p>Sometimes, even with a regular workout schedule, it’s fun to mix things up.</p> <h2 align="left">3. Be a Little Selfish</h2> <p>Go ahead, treat yourself! You deserve it! Find small, simple ways to pamper yourself for a healthier mind and body. Here are a few suggestions:</p> <ul><li>Use an <span title="https://www.BubbForestvitamins.com/now-foods-ultrasonic-faux-wood-grain-diffuser-1-unit?SourceCode=INTSTWD9A">aromatherapy diffuser</span> and explore different scents like <span title="https://www.BubbForestvitamins.com/BubbForest-aromatherapy-certified-organic-peppermint-essential-oil-0-5-fl-oz-15-ml-liquid?SourceCode=INTSTWD9A">peppermint aromatherapy oil</span>, which is uplifting and motivating, or <span title="https://www.BubbForestvitamins.com/p/BubbForest-aromatherapy-certified-organic-lavender-essential-oil-0-5-fl-oz-15-ml-liquid?sourcecode=intstwd9a">lavender oil</span>, known for its relaxing and calming properties</li> <li>Schedule a self-date each week by visiting your favorite art gallery, window shopping, browsing bookstore shelves, or trying a painting class. Indulge in your favorite activities or try something fun and new that will make you smile</li> <li>Create a spa experience at home by stocking up on fluffy bath towels, <span title="https://www.BubbForestvitamins.com/BubbForest-ultra-magnesium-chloride-flakes-2-2-lb-35-27-oz-flakes?SourceCode=INTSTWD9A">magnesium bath salts</span>, <span title="https://BubbForestvitamins.com/aromatherapy-essential-oils?SourceCode=INTSTWD9A">aromatherapy and essential oils</span>, and <span title="https://www.BubbForestvitamins.com/one-nature-dead-sea-spa-activated-charcoal-mineral-soap-7-oz-200-grams-bar-s?SourceCode=INTSTWD9A">activated charcoal soap</span> to make bathing a relaxing way to start or end your day</li> </ul><h2 align="left">4. Nourish Your Body</h2> <p>Make your food count and take your vitamins. Healthy eating doesn't have to be expensive, difficult, or time-consuming. Opt for healthy, protein-rich snacks like bananas and <span title="https://www.BubbForestvitamins.com/q?kw=nuts&amp;sourcecode=intstwd9a">nuts</span>. Choose meal recipes with fewer than 10 fresh ingredients and plan your meals for the week in advance. This strategy saves time and money, promoting healthier eating habits.</p> <p>Ensure your diet includes whole foods like fresh fruits and vegetables, <span title="https://www.BubbForestvitamins.com/q?kw=nuts&amp;sourcecode=intstwd9a">nuts</span> and <span title="https://www.BubbForestvitamins.com/q?kw=nut+butters&amp;SourceCode=INTSTWD9A">nut butters</span>, eggs, <span title="https://www.BubbForestvitamins.com/q?kw=lentils&amp;sourcecode=intstwd9a">lentils</span> and beans, along with sweet potatoes and avocados. Read <span title="https://www.BubbForestvitamins.com/blog/articles/pack-your-pantry-how-to-make-a-real-food-pantry.html?intstwd9a">Pack Your Pantry: How to Make a Real Food Pantry</span> for more tips on saving time and money at the grocery store and stocking your shelves with healthy options.</p> <p>Ensure you receive all the nutrients you need by supplementing your diet with <span title="https://www.BubbForestvitamins.com/multiple-vitamins-plus-minerals?SourceCode=INTSTWD9A">multivitamins and mineral supplements</span> from real food sources. BubbForest Health’s <span title="https://www.BubbForestvitamins.com/BubbForest-ultra-real-food-multi-womens-daily-90-veg-caps?SourceCode=INTSTWD9A">Real Food vitamins</span> feature nutrients from natural food sources, nearly as good as getting them directly from a diet rich in whole foods. Learn more about real foods and supplements in <span title="https://www.BubbForestvitamins.com/blog/articles/real-food-a-revival-or-a-revolution.html">Real Food: Revival or Revolution?</span></p> <h2 align="left">5. Hydrate for Better Health</h2> <p>If there's one thing to start doing for yourself right now, it's staying hydrated. It can significantly impact both your body and mind. You’ll feel more refreshed upon waking, your skin may appear more vibrant, and your immune system and digestion could improve, potentially leading to fewer cravings.</p> <p>Drinking a glass of water before meals can help you feel full and enhance digestion, possibly leading to less overeating.</p> <h2 align="left">6. Love Yourself Every Day</h2> <p>Self-care is a continuous process. Make deliberate choices daily that nourish both your body and mind. Schedule daily me-time and maintain this practice.</p> <p>You and your health are worth it, and this routine can help you approach each day with more happiness, health, and energy.</p> <p style="clear: both;"> </p> <p><strong></strong></p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><br style="box-sizing: border-box;" /> </p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"> </p> <p style="clear: both;"> </p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><span style="box-sizing: border-box; font-weight: bold;">About Lindsey Toth, MS, RD</span></p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;">Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition.</p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><span style="font-size: 10pt;"><strong><span style="color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;">*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.</span></strong></span></p></div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--comment--rss.html.twig * field--node--comment--blog.html.twig * field--node--comment.html.twig * field--node--blog.html.twig x field--comment.html.twig x field--comment.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field--comment.html.twig' --> <section> <h2 class="post-stats" >Leave a comment</h2> <drupal-render-placeholder callback="comment.lazy_builders:renderForm" arguments="0=node&amp;1=172513&amp;2=comment&amp;3=comment" token="_hZph1-V9kUONCb23NF-F8QXVrLteA28BVYE82FwHcs"></drupal-render-placeholder> </section> <!-- END OUTPUT from 'themes/martis/templates/field/field--comment.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-blog-format--rss.html.twig * field--node--field-blog-format--blog.html.twig * field--node--field-blog-format.html.twig * field--node--blog.html.twig * field--field-blog-format.html.twig * field--list-string.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-field-blog-format field-type-list-string field-label-hidden field-item">Standard</div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> Tue, 20 Jan 2026 23:47:15 +0000 Anonymous 172513 at http://bubbforest.net http://bubbforest.net/en/blog/take-care-u-6-ways-take-care-yourself-477#comments http://bubbforest.net/en/blog/know-your-health-heritage-how-discover-your-family-health-history-477 <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--title--rss.html.twig * field--node--title--blog.html.twig x field--node--title.html.twig * field--node--blog.html.twig * field--title.html.twig * field--string.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--title.html.twig' --> <span>Know Your Health Heritage: How to Discover Your Family Health History</span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--title.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--uid--rss.html.twig * field--node--uid--blog.html.twig x field--node--uid.html.twig * field--node--blog.html.twig * field--uid.html.twig * field--entity-reference.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--uid.html.twig' --> <span> <!-- THEME DEBUG --> <!-- THEME HOOK: 'username' --> <!-- BEGIN OUTPUT from 'core/modules/user/templates/username.html.twig' --> <span lang="" typeof="schema:Person" property="schema:name" datatype="">Anonymous (not verified)</span> <!-- END OUTPUT from 'core/modules/user/templates/username.html.twig' --> </span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--uid.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--created--rss.html.twig * field--node--created--blog.html.twig x field--node--created.html.twig * field--node--blog.html.twig * field--created.html.twig * field--created.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--created.html.twig' --> <span> <!-- THEME DEBUG --> <!-- THEME HOOK: 'time' --> <!-- BEGIN OUTPUT from 'core/modules/system/templates/time.html.twig' --> <time datetime="2026-01-20T23:47:15+00:00" title="Tuesday, January 20, 2026 - 23:47">Tue, 01/20/2026 - 23:47</time> <!-- END OUTPUT from 'core/modules/system/templates/time.html.twig' --> </span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--created.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'links__node' --> <!-- FILE NAME SUGGESTIONS: * links--node.html.twig x links.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/navigation/links.html.twig' --> <!-- END OUTPUT from 'themes/martis/templates/navigation/links.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-image--rss.html.twig * field--node--field-image--blog.html.twig x field--node--field-image.html.twig * field--node--blog.html.twig * field--field-image.html.twig * field--image.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field--node--field-image.html.twig' --> <div class="field field-field-image field-type-image field-label-hidden field-item"> <!-- THEME DEBUG --> <!-- THEME HOOK: 'image_formatter' --> <!-- BEGIN OUTPUT from 'core/modules/image/templates/image-formatter.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'image' --> <!-- BEGIN OUTPUT from 'core/modules/system/templates/image.html.twig' --> <img loading="lazy" src="/sites/default/files/blog/blog_500245-h___health_heritage_1_1_640px.jpg" width="600" height="600" typeof="foaf:Image" /> <!-- END OUTPUT from 'core/modules/system/templates/image.html.twig' --> <!-- END OUTPUT from 'core/modules/image/templates/image-formatter.html.twig' --> </div> <!-- END OUTPUT from 'themes/martis/templates/field/field--node--field-image.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-category--rss.html.twig * field--node--field-category--blog.html.twig * field--node--field-category.html.twig * field--node--blog.html.twig * field--field-category.html.twig * field--entity-reference.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-field-category field-type-entity-reference field-label-hidden field-item"><a href="/en/category/swanson-health-z-guide-modern-wellness" hreflang="en">Swanson Health A-Z Guide to Modern Wellness</a></div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--body--rss.html.twig * field--node--body--blog.html.twig * field--node--body.html.twig * field--node--blog.html.twig * field--body.html.twig * field--text-with-summary.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-body field-type-text-with-summary field-label-hidden field-item"><p></p> <p>Do you know your family’s health history? Eating right and taking good care of yourself are just parts of the picture. Your heritage holds a very important key to your health. Like most people, you may have some idea about your family’s health history, but you probably don’t have the full story.</p> <p>Mapping out your family health history is crucial because it can help you and your doctor devise a tailored wellness plan that incorporates your risk factors for developing health issues, and suggests optimal wellness choices concerning your environment, lifestyle, and habits.</p> <p>Here are tips for gathering your family health history to assist your daily wellness planning.</p> <h2 align="left">1. Start with Your Immediate Family</h2> <p>The first step in learning about your health history is to start asking questions. Begin with your immediate family and then expand outward. Consider your own health and that of your children, then speak to your parents, grandparents, aunts, uncles, cousins, and even your extended family.</p> <p><strong>Top Questions to Ask Family Members</strong></p> <ul><li>Do you know of any family members who have had major medical conditions, including yourself?</li> <li>How old was the person at the onset of symptoms or disease?</li> <li>What are some medical-related causes of death that run in our family?</li> <li>Are there any common environmental factors that may have contributed to family diseases?</li> <li>What is our family’s complete ethnic background?</li> </ul><h2 align="left">2. Enlist the Family Historian</h2> <p>It's best to ask individuals directly when possible, but also consult the family historian. Almost every family has someone who stays in touch with everyone and knows a great deal about deceased family members. Engage with this person and ask for memories and details. Family reunions provide a great opportunity to connect with this person and learn about your family’s health history.</p> <h2 align="left">3. Stay Organized and Share Information</h2> <p>While gathering information, it's essential to stay organized. Collect all family medical records, adoption records, death certificates, and notes in a dedicated folder or binder that is easy to share with relatives later. Numerous apps and online services are available to store and organize your health information, enabling you to share it with doctors, caregivers, and family.</p> <h2 align="left">4. Consider Genetic Testing</h2> <p>If you lack access to your family's medical history due to deaths, adoption, or distant relations, genetic testing might provide some answers. Genetic tests can offer insights into heredity, diet, and environmental history, and identify patterns of diseases and potential health risks.</p> <p>Even if you are aware of your family’s medical history, your doctor might recommend genetic testing if a pattern of disease is prevalent in your family. These tests can help determine your individual risk levels and inform your daily wellness plan. If genetic testing piques your interest, consult with your doctor.</p> <h2 align="left">5. Speak with Your Doctor</h2> <p>After collecting your family’s health history, discuss it with your doctor. Based on the details of your family’s medical history and other risk factors, your doctor can assess your health risks and recommend lifestyle changes that may help prevent disease. Your doctor may also suggest screening tests to detect diseases early or a consultation with a dietitian if you have specific diet-related health concerns. Diet, sleep, and exercise are daily habits that can significantly enhance your long-term wellness.</p> <h2 align="left">6. Update Health History Records Often</h2> <p>Since family health history can frequently change, it is advisable to update your records annually. The U.S. Surgeon General has declared Thanksgiving as <a href="https://www.hhs.gov/programs/prevention-and-wellness/family-health-history/about-family-health-history/index.html">National Family Health History Day</a> to encourage families to discuss health problems annually. Holidays and family reunions are opportune times to reflect on your family’s health history, as you are usually around more family members.</p> <h2 align="left">7. Strive for Long-Term Wellness</h2> <p>Supporting your long-term health should be a priority. Discovering, sharing, and updating your family health history can help you and others stay informed of health risks prevalent in your family. If you’re focused on <span>heart health</span>, consider incorporating <span>essential fatty acids</span> into your diet. For eye health, adding macular carotenoids, like <span>lutein and zeaxanthin</span>, through dark leafy greens and supplements (see BubbForest's new <span>Vision Defense</span> to help protect your eyes from blue light), might be a daily health goal. Or, perhaps a <span>real food multivitamin</span> might be the right choice for you to fill nutrient gaps. Knowing your family health history can help you focus on creating a daily health plan for optimal wellness.</p> <p>If you found this article helpful, you may also enjoy reading <span>Do You Know Your Vitamin History</span> and <span>Top Supplements for Every Body</span>.</p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"></p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"> </p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><br style="box-sizing: border-box;" /> </p> <p style="clear: both;"> </p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><span style="box-sizing: border-box; font-weight: bold;">About Shane Durkee</span><br style="box-sizing: border-box;" /><span style="box-sizing: border-box; font-weight: bold;">Chief Innovation Officer, BubbForest Health</span></p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;">Shane has over 20 years of consumer products research and development experience, leading teams in innovation, product development, and medical science. He is passionate about improving people’s lives through the latest technologies and scientific research in wellness and health. As a city dweller, he likes to walk everywhere rather than drive and fits in a split regimen between weight training and cardiovascular exercise to keep boredom at bay.</p> <p>Sources</p> <p>¹Family History is Important for Your Health. Understanding Genetics: A New York, Mid-Atlantic Guide for Patients and Health Professionals: National Center for Biotechnology Information. <a href="https://www.ncbi.nlm.nih.gov/books/NBK115560/">https://www.ncbi.nlm.nih.gov/books/NBK115560/</a> (Accessed 12/15/2017)</p> <p><span style="color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;">*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.</span></p> <p> </p></div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--comment--rss.html.twig * field--node--comment--blog.html.twig * field--node--comment.html.twig * field--node--blog.html.twig x field--comment.html.twig x field--comment.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field--comment.html.twig' --> <section> <h2 class="post-stats" >Leave a comment</h2> <drupal-render-placeholder callback="comment.lazy_builders:renderForm" arguments="0=node&amp;1=172512&amp;2=comment&amp;3=comment" token="pMqOgvhfhizNP16yamOa_BHVRRPhQuXB88-FoV-X-4w"></drupal-render-placeholder> </section> <!-- END OUTPUT from 'themes/martis/templates/field/field--comment.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-blog-format--rss.html.twig * field--node--field-blog-format--blog.html.twig * field--node--field-blog-format.html.twig * field--node--blog.html.twig * field--field-blog-format.html.twig * field--list-string.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-field-blog-format field-type-list-string field-label-hidden field-item">Standard</div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> Tue, 20 Jan 2026 23:47:15 +0000 Anonymous 172512 at http://bubbforest.net http://bubbforest.net/en/blog/know-your-health-heritage-how-discover-your-family-health-history-477#comments http://bubbforest.net/en/blog/take-care-u-6-ways-take-care-yourself-476 <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--title--rss.html.twig * field--node--title--blog.html.twig x field--node--title.html.twig * field--node--blog.html.twig * field--title.html.twig * field--string.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--title.html.twig' --> <span>Take Care of U: 6 Ways to Take Care of Yourself</span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--title.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--uid--rss.html.twig * field--node--uid--blog.html.twig x field--node--uid.html.twig * field--node--blog.html.twig * field--uid.html.twig * field--entity-reference.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--uid.html.twig' --> <span> <!-- THEME DEBUG --> <!-- THEME HOOK: 'username' --> <!-- BEGIN OUTPUT from 'core/modules/user/templates/username.html.twig' --> <span lang="" typeof="schema:Person" property="schema:name" datatype="">Anonymous (not verified)</span> <!-- END OUTPUT from 'core/modules/user/templates/username.html.twig' --> </span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--uid.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--created--rss.html.twig * field--node--created--blog.html.twig x field--node--created.html.twig * field--node--blog.html.twig * field--created.html.twig * field--created.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--created.html.twig' --> <span> <!-- THEME DEBUG --> <!-- THEME HOOK: 'time' --> <!-- BEGIN OUTPUT from 'core/modules/system/templates/time.html.twig' --> <time datetime="2026-01-20T08:47:10+00:00" title="Tuesday, January 20, 2026 - 08:47">Tue, 01/20/2026 - 08:47</time> <!-- END OUTPUT from 'core/modules/system/templates/time.html.twig' --> </span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--created.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'links__node' --> <!-- FILE NAME SUGGESTIONS: * links--node.html.twig x links.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/navigation/links.html.twig' --> <!-- END OUTPUT from 'themes/martis/templates/navigation/links.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-image--rss.html.twig * field--node--field-image--blog.html.twig x field--node--field-image.html.twig * field--node--blog.html.twig * field--field-image.html.twig * field--image.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field--node--field-image.html.twig' --> <div class="field field-field-image field-type-image field-label-hidden field-item"> <!-- THEME DEBUG --> <!-- THEME HOOK: 'image_formatter' --> <!-- BEGIN OUTPUT from 'core/modules/image/templates/image-formatter.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'image' --> <!-- BEGIN OUTPUT from 'core/modules/system/templates/image.html.twig' --> <img loading="lazy" src="/sites/default/files/blog/blog_500224-u___take_care_of_u_1x1_640px.jpg" width="600" height="600" typeof="foaf:Image" /> <!-- END OUTPUT from 'core/modules/system/templates/image.html.twig' --> <!-- END OUTPUT from 'core/modules/image/templates/image-formatter.html.twig' --> </div> <!-- END OUTPUT from 'themes/martis/templates/field/field--node--field-image.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-category--rss.html.twig * field--node--field-category--blog.html.twig * field--node--field-category.html.twig * field--node--blog.html.twig * field--field-category.html.twig * field--entity-reference.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-field-category field-type-entity-reference field-label-hidden field-item"><a href="/en/category/swanson-health-z-guide-modern-wellness" hreflang="en">Swanson Health A-Z Guide to Modern Wellness</a></div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--body--rss.html.twig * field--node--body--blog.html.twig * field--node--body.html.twig * field--node--blog.html.twig * field--body.html.twig * field--text-with-summary.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-body field-type-text-with-summary field-label-hidden field-item"><h1>6 Ways to Enjoy Better Self-Care</h1> <p></p> <p>Short on time? Juggling a lot of responsibilities? It can be challenging to find time for self-care amidst numerous other tasks. However, self-care should never be an afterthought.</p> <p>You deserve happiness and health, and by prioritizing self-care, you'll gain more energy to manage everything else. Here are six simple strategies to better care for your mind and body that anyone can incorporate into their schedule.</p> <h2 align="left">1. Recharge Mindfully</h2> <p>Dedicate a ten-minute timeout each day to provide yourself with undivided, mindful attention. If possible, schedule two or three of these mindfulness moments throughout your day. Use this time to connect with yourself, relieve stress, and eliminate negativity.</p> <p>Practice deep breathing to oxygenate your body, check in with your emotions, start a mindfulness journal, meditate, or simply relax and reflect with a cup of <span title="https://www.BubbForestvitamins.com/q?kw=tea&amp;SourceCode=INTSTWD9A">herbal tea</span> or by taking a walk.</p> <p>You'll feel less anxious and more prepared for what the day brings if you take a few minutes daily to find your peaceful balance.</p> <h2 align="left">2. Think About Activity Differently</h2> <p>When you hear "be more active," you might think of gym workouts or long walks. While those are excellent options, there are various ways to incorporate more activity into your daily life.</p> <p>Try these ideas to <span title="https://www.BubbForestvitamins.com/blog/articles/move-more-how-to-move-more-each-day.html">move more</span> every day:</p> <ul><li>Take short walks during work breaks</li> <li>Climb stairs three times</li> <li>Perform stretching exercises at your desk</li> <li>Turn household cleaning into a dance party</li> <li>Explore new activities like paddle boarding, shuffleboard, or gardening</li> </ul><p>Sometimes, even with a regular workout schedule, it’s fun to mix things up.</p> <h2 align="left">3. Be a Little Selfish</h2> <p>Go ahead, treat yourself! You deserve it! Find small, simple ways to pamper yourself for a healthier mind and body. Here are a few suggestions:</p> <ul><li>Use an <span title="https://www.BubbForestvitamins.com/now-foods-ultrasonic-faux-wood-grain-diffuser-1-unit?SourceCode=INTSTWD9A">aromatherapy diffuser</span> and explore different scents like <span title="https://www.BubbForestvitamins.com/BubbForest-aromatherapy-certified-organic-peppermint-essential-oil-0-5-fl-oz-15-ml-liquid?SourceCode=INTSTWD9A">peppermint aromatherapy oil</span>, which is uplifting and motivating, or <span title="https://www.BubbForestvitamins.com/p/BubbForest-aromatherapy-certified-organic-lavender-essential-oil-0-5-fl-oz-15-ml-liquid?sourcecode=intstwd9a">lavender oil</span>, known for its relaxing and calming properties</li> <li>Schedule a self-date each week by visiting your favorite art gallery, window shopping, browsing bookstore shelves, or trying a painting class. Indulge in your favorite activities or try something fun and new that will make you smile</li> <li>Create a spa experience at home by stocking up on fluffy bath towels, <span title="https://www.BubbForestvitamins.com/BubbForest-ultra-magnesium-chloride-flakes-2-2-lb-35-27-oz-flakes?SourceCode=INTSTWD9A">magnesium bath salts</span>, <span title="https://BubbForestvitamins.com/aromatherapy-essential-oils?SourceCode=INTSTWD9A">aromatherapy and essential oils</span>, and <span title="https://www.BubbForestvitamins.com/one-nature-dead-sea-spa-activated-charcoal-mineral-soap-7-oz-200-grams-bar-s?SourceCode=INTSTWD9A">activated charcoal soap</span> to make bathing a relaxing way to start or end your day</li> </ul><h2 align="left">4. Nourish Your Body</h2> <p>Make your food count and take your vitamins. Healthy eating doesn't have to be expensive, difficult, or time-consuming. Opt for healthy, protein-rich snacks like bananas and <span title="https://www.BubbForestvitamins.com/q?kw=nuts&amp;sourcecode=intstwd9a">nuts</span>. Choose meal recipes with fewer than 10 fresh ingredients and plan your meals for the week in advance. This strategy saves time and money, promoting healthier eating habits.</p> <p>Ensure your diet includes whole foods like fresh fruits and vegetables, <span title="https://www.BubbForestvitamins.com/q?kw=nuts&amp;sourcecode=intstwd9a">nuts</span> and <span title="https://www.BubbForestvitamins.com/q?kw=nut+butters&amp;SourceCode=INTSTWD9A">nut butters</span>, eggs, <span title="https://www.BubbForestvitamins.com/q?kw=lentils&amp;sourcecode=intstwd9a">lentils</span> and beans, along with sweet potatoes and avocados. Read <span title="https://www.BubbForestvitamins.com/blog/articles/pack-your-pantry-how-to-make-a-real-food-pantry.html?intstwd9a">Pack Your Pantry: How to Make a Real Food Pantry</span> for more tips on saving time and money at the grocery store and stocking your shelves with healthy options.</p> <p>Ensure you receive all the nutrients you need by supplementing your diet with <span title="https://www.BubbForestvitamins.com/multiple-vitamins-plus-minerals?SourceCode=INTSTWD9A">multivitamins and mineral supplements</span> from real food sources. BubbForest Health’s <span title="https://www.BubbForestvitamins.com/BubbForest-ultra-real-food-multi-womens-daily-90-veg-caps?SourceCode=INTSTWD9A">Real Food vitamins</span> feature nutrients from natural food sources, nearly as good as getting them directly from a diet rich in whole foods. Learn more about real foods and supplements in <span title="https://www.BubbForestvitamins.com/blog/articles/real-food-a-revival-or-a-revolution.html">Real Food: Revival or Revolution?</span></p> <h2 align="left">5. Hydrate for Better Health</h2> <p>If there's one thing to start doing for yourself right now, it's staying hydrated. It can significantly impact both your body and mind. You’ll feel more refreshed upon waking, your skin may appear more vibrant, and your immune system and digestion could improve, potentially leading to fewer cravings.</p> <p>Drinking a glass of water before meals can help you feel full and enhance digestion, possibly leading to less overeating.</p> <h2 align="left">6. Love Yourself Every Day</h2> <p>Self-care is a continuous process. Make deliberate choices daily that nourish both your body and mind. Schedule daily me-time and maintain this practice.</p> <p>You and your health are worth it, and this routine can help you approach each day with more happiness, health, and energy.</p> <p style="clear: both;"> </p> <p><strong></strong></p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><br style="box-sizing: border-box;" /> </p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"> </p> <p style="clear: both;"> </p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><span style="box-sizing: border-box; font-weight: bold;">About Lindsey Toth, MS, RD</span></p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;">Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition.</p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><span style="font-size: 10pt;"><strong><span style="color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;">*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.</span></strong></span></p></div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--comment--rss.html.twig * field--node--comment--blog.html.twig * field--node--comment.html.twig * field--node--blog.html.twig x field--comment.html.twig x field--comment.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field--comment.html.twig' --> <section> <h2 class="post-stats" >Leave a comment</h2> <drupal-render-placeholder callback="comment.lazy_builders:renderForm" arguments="0=node&amp;1=172152&amp;2=comment&amp;3=comment" token="J9vC20BaTU3FPW6oedsHPiRLDp_5a9NNkUwHwt-bJSE"></drupal-render-placeholder> </section> <!-- END OUTPUT from 'themes/martis/templates/field/field--comment.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-blog-format--rss.html.twig * field--node--field-blog-format--blog.html.twig * field--node--field-blog-format.html.twig * field--node--blog.html.twig * field--field-blog-format.html.twig * field--list-string.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-field-blog-format field-type-list-string field-label-hidden field-item">Standard</div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> Tue, 20 Jan 2026 08:47:10 +0000 Anonymous 172152 at http://bubbforest.net http://bubbforest.net/en/blog/take-care-u-6-ways-take-care-yourself-476#comments http://bubbforest.net/en/blog/know-your-health-heritage-how-discover-your-family-health-history-476 <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--title--rss.html.twig * field--node--title--blog.html.twig x field--node--title.html.twig * field--node--blog.html.twig * field--title.html.twig * field--string.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--title.html.twig' --> <span>Know Your Health Heritage: How to Discover Your Family Health History</span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--title.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--uid--rss.html.twig * field--node--uid--blog.html.twig x field--node--uid.html.twig * field--node--blog.html.twig * field--uid.html.twig * field--entity-reference.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--uid.html.twig' --> <span> <!-- THEME DEBUG --> <!-- THEME HOOK: 'username' --> <!-- BEGIN OUTPUT from 'core/modules/user/templates/username.html.twig' --> <span lang="" typeof="schema:Person" property="schema:name" datatype="">Anonymous (not verified)</span> <!-- END OUTPUT from 'core/modules/user/templates/username.html.twig' --> </span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--uid.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--created--rss.html.twig * field--node--created--blog.html.twig x field--node--created.html.twig * field--node--blog.html.twig * field--created.html.twig * field--created.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--created.html.twig' --> <span> <!-- THEME DEBUG --> <!-- THEME HOOK: 'time' --> <!-- BEGIN OUTPUT from 'core/modules/system/templates/time.html.twig' --> <time datetime="2026-01-20T08:47:10+00:00" title="Tuesday, January 20, 2026 - 08:47">Tue, 01/20/2026 - 08:47</time> <!-- END OUTPUT from 'core/modules/system/templates/time.html.twig' --> </span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--created.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'links__node' --> <!-- FILE NAME SUGGESTIONS: * links--node.html.twig x links.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/navigation/links.html.twig' --> <!-- END OUTPUT from 'themes/martis/templates/navigation/links.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-image--rss.html.twig * field--node--field-image--blog.html.twig x field--node--field-image.html.twig * field--node--blog.html.twig * field--field-image.html.twig * field--image.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field--node--field-image.html.twig' --> <div class="field field-field-image field-type-image field-label-hidden field-item"> <!-- THEME DEBUG --> <!-- THEME HOOK: 'image_formatter' --> <!-- BEGIN OUTPUT from 'core/modules/image/templates/image-formatter.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'image' --> <!-- BEGIN OUTPUT from 'core/modules/system/templates/image.html.twig' --> <img loading="lazy" src="/sites/default/files/blog/blog_500245-h___health_heritage_1_1_640px.jpg" width="600" height="600" typeof="foaf:Image" /> <!-- END OUTPUT from 'core/modules/system/templates/image.html.twig' --> <!-- END OUTPUT from 'core/modules/image/templates/image-formatter.html.twig' --> </div> <!-- END OUTPUT from 'themes/martis/templates/field/field--node--field-image.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-category--rss.html.twig * field--node--field-category--blog.html.twig * field--node--field-category.html.twig * field--node--blog.html.twig * field--field-category.html.twig * field--entity-reference.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-field-category field-type-entity-reference field-label-hidden field-item"><a href="/en/category/swanson-health-z-guide-modern-wellness" hreflang="en">Swanson Health A-Z Guide to Modern Wellness</a></div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--body--rss.html.twig * field--node--body--blog.html.twig * field--node--body.html.twig * field--node--blog.html.twig * field--body.html.twig * field--text-with-summary.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-body field-type-text-with-summary field-label-hidden field-item"><p></p> <p>Do you know your family’s health history? Eating right and taking good care of yourself are just parts of the picture. Your heritage holds a very important key to your health. Like most people, you may have some idea about your family’s health history, but you probably don’t have the full story.</p> <p>Mapping out your family health history is crucial because it can help you and your doctor devise a tailored wellness plan that incorporates your risk factors for developing health issues, and suggests optimal wellness choices concerning your environment, lifestyle, and habits.</p> <p>Here are tips for gathering your family health history to assist your daily wellness planning.</p> <h2 align="left">1. Start with Your Immediate Family</h2> <p>The first step in learning about your health history is to start asking questions. Begin with your immediate family and then expand outward. Consider your own health and that of your children, then speak to your parents, grandparents, aunts, uncles, cousins, and even your extended family.</p> <p><strong>Top Questions to Ask Family Members</strong></p> <ul><li>Do you know of any family members who have had major medical conditions, including yourself?</li> <li>How old was the person at the onset of symptoms or disease?</li> <li>What are some medical-related causes of death that run in our family?</li> <li>Are there any common environmental factors that may have contributed to family diseases?</li> <li>What is our family’s complete ethnic background?</li> </ul><h2 align="left">2. Enlist the Family Historian</h2> <p>It's best to ask individuals directly when possible, but also consult the family historian. Almost every family has someone who stays in touch with everyone and knows a great deal about deceased family members. Engage with this person and ask for memories and details. Family reunions provide a great opportunity to connect with this person and learn about your family’s health history.</p> <h2 align="left">3. Stay Organized and Share Information</h2> <p>While gathering information, it's essential to stay organized. Collect all family medical records, adoption records, death certificates, and notes in a dedicated folder or binder that is easy to share with relatives later. Numerous apps and online services are available to store and organize your health information, enabling you to share it with doctors, caregivers, and family.</p> <h2 align="left">4. Consider Genetic Testing</h2> <p>If you lack access to your family's medical history due to deaths, adoption, or distant relations, genetic testing might provide some answers. Genetic tests can offer insights into heredity, diet, and environmental history, and identify patterns of diseases and potential health risks.</p> <p>Even if you are aware of your family’s medical history, your doctor might recommend genetic testing if a pattern of disease is prevalent in your family. These tests can help determine your individual risk levels and inform your daily wellness plan. If genetic testing piques your interest, consult with your doctor.</p> <h2 align="left">5. Speak with Your Doctor</h2> <p>After collecting your family’s health history, discuss it with your doctor. Based on the details of your family’s medical history and other risk factors, your doctor can assess your health risks and recommend lifestyle changes that may help prevent disease. Your doctor may also suggest screening tests to detect diseases early or a consultation with a dietitian if you have specific diet-related health concerns. Diet, sleep, and exercise are daily habits that can significantly enhance your long-term wellness.</p> <h2 align="left">6. Update Health History Records Often</h2> <p>Since family health history can frequently change, it is advisable to update your records annually. The U.S. Surgeon General has declared Thanksgiving as <a href="https://www.hhs.gov/programs/prevention-and-wellness/family-health-history/about-family-health-history/index.html">National Family Health History Day</a> to encourage families to discuss health problems annually. Holidays and family reunions are opportune times to reflect on your family’s health history, as you are usually around more family members.</p> <h2 align="left">7. Strive for Long-Term Wellness</h2> <p>Supporting your long-term health should be a priority. Discovering, sharing, and updating your family health history can help you and others stay informed of health risks prevalent in your family. If you’re focused on <span>heart health</span>, consider incorporating <span>essential fatty acids</span> into your diet. For eye health, adding macular carotenoids, like <span>lutein and zeaxanthin</span>, through dark leafy greens and supplements (see BubbForest's new <span>Vision Defense</span> to help protect your eyes from blue light), might be a daily health goal. Or, perhaps a <span>real food multivitamin</span> might be the right choice for you to fill nutrient gaps. Knowing your family health history can help you focus on creating a daily health plan for optimal wellness.</p> <p>If you found this article helpful, you may also enjoy reading <span>Do You Know Your Vitamin History</span> and <span>Top Supplements for Every Body</span>.</p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"></p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"> </p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><br style="box-sizing: border-box;" /> </p> <p style="clear: both;"> </p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><span style="box-sizing: border-box; font-weight: bold;">About Shane Durkee</span><br style="box-sizing: border-box;" /><span style="box-sizing: border-box; font-weight: bold;">Chief Innovation Officer, BubbForest Health</span></p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;">Shane has over 20 years of consumer products research and development experience, leading teams in innovation, product development, and medical science. He is passionate about improving people’s lives through the latest technologies and scientific research in wellness and health. As a city dweller, he likes to walk everywhere rather than drive and fits in a split regimen between weight training and cardiovascular exercise to keep boredom at bay.</p> <p>Sources</p> <p>¹Family History is Important for Your Health. Understanding Genetics: A New York, Mid-Atlantic Guide for Patients and Health Professionals: National Center for Biotechnology Information. <a href="https://www.ncbi.nlm.nih.gov/books/NBK115560/">https://www.ncbi.nlm.nih.gov/books/NBK115560/</a> (Accessed 12/15/2017)</p> <p><span style="color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;">*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.</span></p> <p> </p></div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--comment--rss.html.twig * field--node--comment--blog.html.twig * field--node--comment.html.twig * field--node--blog.html.twig x field--comment.html.twig x field--comment.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field--comment.html.twig' --> <section> <h2 class="post-stats" >Leave a comment</h2> <drupal-render-placeholder callback="comment.lazy_builders:renderForm" arguments="0=node&amp;1=172151&amp;2=comment&amp;3=comment" token="d8RNjZhX8OR1XybywMfT-8iAHl_03xasnWLGghli4xI"></drupal-render-placeholder> </section> <!-- END OUTPUT from 'themes/martis/templates/field/field--comment.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-blog-format--rss.html.twig * field--node--field-blog-format--blog.html.twig * field--node--field-blog-format.html.twig * field--node--blog.html.twig * field--field-blog-format.html.twig * field--list-string.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-field-blog-format field-type-list-string field-label-hidden field-item">Standard</div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> Tue, 20 Jan 2026 08:47:10 +0000 Anonymous 172151 at http://bubbforest.net http://bubbforest.net/en/blog/know-your-health-heritage-how-discover-your-family-health-history-476#comments http://bubbforest.net/en/blog/take-care-u-6-ways-take-care-yourself-475 <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--title--rss.html.twig * field--node--title--blog.html.twig x field--node--title.html.twig * field--node--blog.html.twig * field--title.html.twig * field--string.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--title.html.twig' --> <span>Take Care of U: 6 Ways to Take Care of Yourself</span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--title.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--uid--rss.html.twig * field--node--uid--blog.html.twig x field--node--uid.html.twig * field--node--blog.html.twig * field--uid.html.twig * field--entity-reference.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--uid.html.twig' --> <span> <!-- THEME DEBUG --> <!-- THEME HOOK: 'username' --> <!-- BEGIN OUTPUT from 'core/modules/user/templates/username.html.twig' --> <span lang="" typeof="schema:Person" property="schema:name" datatype="">Anonymous (not verified)</span> <!-- END OUTPUT from 'core/modules/user/templates/username.html.twig' --> </span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--uid.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--created--rss.html.twig * field--node--created--blog.html.twig x field--node--created.html.twig * field--node--blog.html.twig * field--created.html.twig * field--created.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--created.html.twig' --> <span> <!-- THEME DEBUG --> <!-- THEME HOOK: 'time' --> <!-- BEGIN OUTPUT from 'core/modules/system/templates/time.html.twig' --> <time datetime="2026-01-19T20:46:55+00:00" title="Monday, January 19, 2026 - 20:46">Mon, 01/19/2026 - 20:46</time> <!-- END OUTPUT from 'core/modules/system/templates/time.html.twig' --> </span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--created.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'links__node' --> <!-- FILE NAME SUGGESTIONS: * links--node.html.twig x links.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/navigation/links.html.twig' --> <!-- END OUTPUT from 'themes/martis/templates/navigation/links.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-image--rss.html.twig * field--node--field-image--blog.html.twig x field--node--field-image.html.twig * field--node--blog.html.twig * field--field-image.html.twig * field--image.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field--node--field-image.html.twig' --> <div class="field field-field-image field-type-image field-label-hidden field-item"> <!-- THEME DEBUG --> <!-- THEME HOOK: 'image_formatter' --> <!-- BEGIN OUTPUT from 'core/modules/image/templates/image-formatter.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'image' --> <!-- BEGIN OUTPUT from 'core/modules/system/templates/image.html.twig' --> <img loading="lazy" src="/sites/default/files/blog/blog_500224-u___take_care_of_u_1x1_640px.jpg" width="600" height="600" typeof="foaf:Image" /> <!-- END OUTPUT from 'core/modules/system/templates/image.html.twig' --> <!-- END OUTPUT from 'core/modules/image/templates/image-formatter.html.twig' --> </div> <!-- END OUTPUT from 'themes/martis/templates/field/field--node--field-image.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-category--rss.html.twig * field--node--field-category--blog.html.twig * field--node--field-category.html.twig * field--node--blog.html.twig * field--field-category.html.twig * field--entity-reference.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-field-category field-type-entity-reference field-label-hidden field-item"><a href="/en/category/swanson-health-z-guide-modern-wellness" hreflang="en">Swanson Health A-Z Guide to Modern Wellness</a></div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--body--rss.html.twig * field--node--body--blog.html.twig * field--node--body.html.twig * field--node--blog.html.twig * field--body.html.twig * field--text-with-summary.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-body field-type-text-with-summary field-label-hidden field-item"><h1>6 Ways to Enjoy Better Self-Care</h1> <p></p> <p>Short on time? Juggling a lot of responsibilities? It can be challenging to find time for self-care amidst numerous other tasks. However, self-care should never be an afterthought.</p> <p>You deserve happiness and health, and by prioritizing self-care, you'll gain more energy to manage everything else. Here are six simple strategies to better care for your mind and body that anyone can incorporate into their schedule.</p> <h2 align="left">1. Recharge Mindfully</h2> <p>Dedicate a ten-minute timeout each day to provide yourself with undivided, mindful attention. If possible, schedule two or three of these mindfulness moments throughout your day. Use this time to connect with yourself, relieve stress, and eliminate negativity.</p> <p>Practice deep breathing to oxygenate your body, check in with your emotions, start a mindfulness journal, meditate, or simply relax and reflect with a cup of <span title="https://www.BubbForestvitamins.com/q?kw=tea&amp;SourceCode=INTSTWD9A">herbal tea</span> or by taking a walk.</p> <p>You'll feel less anxious and more prepared for what the day brings if you take a few minutes daily to find your peaceful balance.</p> <h2 align="left">2. Think About Activity Differently</h2> <p>When you hear "be more active," you might think of gym workouts or long walks. While those are excellent options, there are various ways to incorporate more activity into your daily life.</p> <p>Try these ideas to <span title="https://www.BubbForestvitamins.com/blog/articles/move-more-how-to-move-more-each-day.html">move more</span> every day:</p> <ul><li>Take short walks during work breaks</li> <li>Climb stairs three times</li> <li>Perform stretching exercises at your desk</li> <li>Turn household cleaning into a dance party</li> <li>Explore new activities like paddle boarding, shuffleboard, or gardening</li> </ul><p>Sometimes, even with a regular workout schedule, it’s fun to mix things up.</p> <h2 align="left">3. Be a Little Selfish</h2> <p>Go ahead, treat yourself! You deserve it! Find small, simple ways to pamper yourself for a healthier mind and body. Here are a few suggestions:</p> <ul><li>Use an <span title="https://www.BubbForestvitamins.com/now-foods-ultrasonic-faux-wood-grain-diffuser-1-unit?SourceCode=INTSTWD9A">aromatherapy diffuser</span> and explore different scents like <span title="https://www.BubbForestvitamins.com/BubbForest-aromatherapy-certified-organic-peppermint-essential-oil-0-5-fl-oz-15-ml-liquid?SourceCode=INTSTWD9A">peppermint aromatherapy oil</span>, which is uplifting and motivating, or <span title="https://www.BubbForestvitamins.com/p/BubbForest-aromatherapy-certified-organic-lavender-essential-oil-0-5-fl-oz-15-ml-liquid?sourcecode=intstwd9a">lavender oil</span>, known for its relaxing and calming properties</li> <li>Schedule a self-date each week by visiting your favorite art gallery, window shopping, browsing bookstore shelves, or trying a painting class. Indulge in your favorite activities or try something fun and new that will make you smile</li> <li>Create a spa experience at home by stocking up on fluffy bath towels, <span title="https://www.BubbForestvitamins.com/BubbForest-ultra-magnesium-chloride-flakes-2-2-lb-35-27-oz-flakes?SourceCode=INTSTWD9A">magnesium bath salts</span>, <span title="https://BubbForestvitamins.com/aromatherapy-essential-oils?SourceCode=INTSTWD9A">aromatherapy and essential oils</span>, and <span title="https://www.BubbForestvitamins.com/one-nature-dead-sea-spa-activated-charcoal-mineral-soap-7-oz-200-grams-bar-s?SourceCode=INTSTWD9A">activated charcoal soap</span> to make bathing a relaxing way to start or end your day</li> </ul><h2 align="left">4. Nourish Your Body</h2> <p>Make your food count and take your vitamins. Healthy eating doesn't have to be expensive, difficult, or time-consuming. Opt for healthy, protein-rich snacks like bananas and <span title="https://www.BubbForestvitamins.com/q?kw=nuts&amp;sourcecode=intstwd9a">nuts</span>. Choose meal recipes with fewer than 10 fresh ingredients and plan your meals for the week in advance. This strategy saves time and money, promoting healthier eating habits.</p> <p>Ensure your diet includes whole foods like fresh fruits and vegetables, <span title="https://www.BubbForestvitamins.com/q?kw=nuts&amp;sourcecode=intstwd9a">nuts</span> and <span title="https://www.BubbForestvitamins.com/q?kw=nut+butters&amp;SourceCode=INTSTWD9A">nut butters</span>, eggs, <span title="https://www.BubbForestvitamins.com/q?kw=lentils&amp;sourcecode=intstwd9a">lentils</span> and beans, along with sweet potatoes and avocados. Read <span title="https://www.BubbForestvitamins.com/blog/articles/pack-your-pantry-how-to-make-a-real-food-pantry.html?intstwd9a">Pack Your Pantry: How to Make a Real Food Pantry</span> for more tips on saving time and money at the grocery store and stocking your shelves with healthy options.</p> <p>Ensure you receive all the nutrients you need by supplementing your diet with <span title="https://www.BubbForestvitamins.com/multiple-vitamins-plus-minerals?SourceCode=INTSTWD9A">multivitamins and mineral supplements</span> from real food sources. BubbForest Health’s <span title="https://www.BubbForestvitamins.com/BubbForest-ultra-real-food-multi-womens-daily-90-veg-caps?SourceCode=INTSTWD9A">Real Food vitamins</span> feature nutrients from natural food sources, nearly as good as getting them directly from a diet rich in whole foods. Learn more about real foods and supplements in <span title="https://www.BubbForestvitamins.com/blog/articles/real-food-a-revival-or-a-revolution.html">Real Food: Revival or Revolution?</span></p> <h2 align="left">5. Hydrate for Better Health</h2> <p>If there's one thing to start doing for yourself right now, it's staying hydrated. It can significantly impact both your body and mind. You’ll feel more refreshed upon waking, your skin may appear more vibrant, and your immune system and digestion could improve, potentially leading to fewer cravings.</p> <p>Drinking a glass of water before meals can help you feel full and enhance digestion, possibly leading to less overeating.</p> <h2 align="left">6. Love Yourself Every Day</h2> <p>Self-care is a continuous process. Make deliberate choices daily that nourish both your body and mind. Schedule daily me-time and maintain this practice.</p> <p>You and your health are worth it, and this routine can help you approach each day with more happiness, health, and energy.</p> <p style="clear: both;"> </p> <p><strong></strong></p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><br style="box-sizing: border-box;" /> </p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"> </p> <p style="clear: both;"> </p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><span style="box-sizing: border-box; font-weight: bold;">About Lindsey Toth, MS, RD</span></p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;">Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition.</p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><span style="font-size: 10pt;"><strong><span style="color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;">*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.</span></strong></span></p></div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--comment--rss.html.twig * field--node--comment--blog.html.twig * field--node--comment.html.twig * field--node--blog.html.twig x field--comment.html.twig x field--comment.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field--comment.html.twig' --> <section> <h2 class="post-stats" >Leave a comment</h2> <drupal-render-placeholder callback="comment.lazy_builders:renderForm" arguments="0=node&amp;1=171795&amp;2=comment&amp;3=comment" token="6qLa5ZcSuYbCyKKynRiD_zXgY2oKpbrnxEMON3_Q8pA"></drupal-render-placeholder> </section> <!-- END OUTPUT from 'themes/martis/templates/field/field--comment.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-blog-format--rss.html.twig * field--node--field-blog-format--blog.html.twig * field--node--field-blog-format.html.twig * field--node--blog.html.twig * field--field-blog-format.html.twig * field--list-string.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-field-blog-format field-type-list-string field-label-hidden field-item">Standard</div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> Mon, 19 Jan 2026 20:46:55 +0000 Anonymous 171795 at http://bubbforest.net http://bubbforest.net/en/blog/take-care-u-6-ways-take-care-yourself-475#comments http://bubbforest.net/en/blog/know-your-health-heritage-how-discover-your-family-health-history-475 <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--title--rss.html.twig * field--node--title--blog.html.twig x field--node--title.html.twig * field--node--blog.html.twig * field--title.html.twig * field--string.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--title.html.twig' --> <span>Know Your Health Heritage: How to Discover Your Family Health History</span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--title.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--uid--rss.html.twig * field--node--uid--blog.html.twig x field--node--uid.html.twig * field--node--blog.html.twig * field--uid.html.twig * field--entity-reference.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--uid.html.twig' --> <span> <!-- THEME DEBUG --> <!-- THEME HOOK: 'username' --> <!-- BEGIN OUTPUT from 'core/modules/user/templates/username.html.twig' --> <span lang="" typeof="schema:Person" property="schema:name" datatype="">Anonymous (not verified)</span> <!-- END OUTPUT from 'core/modules/user/templates/username.html.twig' --> </span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--uid.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--created--rss.html.twig * field--node--created--blog.html.twig x field--node--created.html.twig * field--node--blog.html.twig * field--created.html.twig * field--created.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'core/modules/node/templates/field--node--created.html.twig' --> <span> <!-- THEME DEBUG --> <!-- THEME HOOK: 'time' --> <!-- BEGIN OUTPUT from 'core/modules/system/templates/time.html.twig' --> <time datetime="2026-01-19T20:46:55+00:00" title="Monday, January 19, 2026 - 20:46">Mon, 01/19/2026 - 20:46</time> <!-- END OUTPUT from 'core/modules/system/templates/time.html.twig' --> </span> <!-- END OUTPUT from 'core/modules/node/templates/field--node--created.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'links__node' --> <!-- FILE NAME SUGGESTIONS: * links--node.html.twig x links.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/navigation/links.html.twig' --> <!-- END OUTPUT from 'themes/martis/templates/navigation/links.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-image--rss.html.twig * field--node--field-image--blog.html.twig x field--node--field-image.html.twig * field--node--blog.html.twig * field--field-image.html.twig * field--image.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field--node--field-image.html.twig' --> <div class="field field-field-image field-type-image field-label-hidden field-item"> <!-- THEME DEBUG --> <!-- THEME HOOK: 'image_formatter' --> <!-- BEGIN OUTPUT from 'core/modules/image/templates/image-formatter.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'image' --> <!-- BEGIN OUTPUT from 'core/modules/system/templates/image.html.twig' --> <img loading="lazy" src="/sites/default/files/blog/blog_500245-h___health_heritage_1_1_640px.jpg" width="600" height="600" typeof="foaf:Image" /> <!-- END OUTPUT from 'core/modules/system/templates/image.html.twig' --> <!-- END OUTPUT from 'core/modules/image/templates/image-formatter.html.twig' --> </div> <!-- END OUTPUT from 'themes/martis/templates/field/field--node--field-image.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-category--rss.html.twig * field--node--field-category--blog.html.twig * field--node--field-category.html.twig * field--node--blog.html.twig * field--field-category.html.twig * field--entity-reference.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-field-category field-type-entity-reference field-label-hidden field-item"><a href="/en/category/swanson-health-z-guide-modern-wellness" hreflang="en">Swanson Health A-Z Guide to Modern Wellness</a></div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--body--rss.html.twig * field--node--body--blog.html.twig * field--node--body.html.twig * field--node--blog.html.twig * field--body.html.twig * field--text-with-summary.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-body field-type-text-with-summary field-label-hidden field-item"><p></p> <p>Do you know your family’s health history? Eating right and taking good care of yourself are just parts of the picture. Your heritage holds a very important key to your health. Like most people, you may have some idea about your family’s health history, but you probably don’t have the full story.</p> <p>Mapping out your family health history is crucial because it can help you and your doctor devise a tailored wellness plan that incorporates your risk factors for developing health issues, and suggests optimal wellness choices concerning your environment, lifestyle, and habits.</p> <p>Here are tips for gathering your family health history to assist your daily wellness planning.</p> <h2 align="left">1. Start with Your Immediate Family</h2> <p>The first step in learning about your health history is to start asking questions. Begin with your immediate family and then expand outward. Consider your own health and that of your children, then speak to your parents, grandparents, aunts, uncles, cousins, and even your extended family.</p> <p><strong>Top Questions to Ask Family Members</strong></p> <ul><li>Do you know of any family members who have had major medical conditions, including yourself?</li> <li>How old was the person at the onset of symptoms or disease?</li> <li>What are some medical-related causes of death that run in our family?</li> <li>Are there any common environmental factors that may have contributed to family diseases?</li> <li>What is our family’s complete ethnic background?</li> </ul><h2 align="left">2. Enlist the Family Historian</h2> <p>It's best to ask individuals directly when possible, but also consult the family historian. Almost every family has someone who stays in touch with everyone and knows a great deal about deceased family members. Engage with this person and ask for memories and details. Family reunions provide a great opportunity to connect with this person and learn about your family’s health history.</p> <h2 align="left">3. Stay Organized and Share Information</h2> <p>While gathering information, it's essential to stay organized. Collect all family medical records, adoption records, death certificates, and notes in a dedicated folder or binder that is easy to share with relatives later. Numerous apps and online services are available to store and organize your health information, enabling you to share it with doctors, caregivers, and family.</p> <h2 align="left">4. Consider Genetic Testing</h2> <p>If you lack access to your family's medical history due to deaths, adoption, or distant relations, genetic testing might provide some answers. Genetic tests can offer insights into heredity, diet, and environmental history, and identify patterns of diseases and potential health risks.</p> <p>Even if you are aware of your family’s medical history, your doctor might recommend genetic testing if a pattern of disease is prevalent in your family. These tests can help determine your individual risk levels and inform your daily wellness plan. If genetic testing piques your interest, consult with your doctor.</p> <h2 align="left">5. Speak with Your Doctor</h2> <p>After collecting your family’s health history, discuss it with your doctor. Based on the details of your family’s medical history and other risk factors, your doctor can assess your health risks and recommend lifestyle changes that may help prevent disease. Your doctor may also suggest screening tests to detect diseases early or a consultation with a dietitian if you have specific diet-related health concerns. Diet, sleep, and exercise are daily habits that can significantly enhance your long-term wellness.</p> <h2 align="left">6. Update Health History Records Often</h2> <p>Since family health history can frequently change, it is advisable to update your records annually. The U.S. Surgeon General has declared Thanksgiving as <a href="https://www.hhs.gov/programs/prevention-and-wellness/family-health-history/about-family-health-history/index.html">National Family Health History Day</a> to encourage families to discuss health problems annually. Holidays and family reunions are opportune times to reflect on your family’s health history, as you are usually around more family members.</p> <h2 align="left">7. Strive for Long-Term Wellness</h2> <p>Supporting your long-term health should be a priority. Discovering, sharing, and updating your family health history can help you and others stay informed of health risks prevalent in your family. If you’re focused on <span>heart health</span>, consider incorporating <span>essential fatty acids</span> into your diet. For eye health, adding macular carotenoids, like <span>lutein and zeaxanthin</span>, through dark leafy greens and supplements (see BubbForest's new <span>Vision Defense</span> to help protect your eyes from blue light), might be a daily health goal. Or, perhaps a <span>real food multivitamin</span> might be the right choice for you to fill nutrient gaps. Knowing your family health history can help you focus on creating a daily health plan for optimal wellness.</p> <p>If you found this article helpful, you may also enjoy reading <span>Do You Know Your Vitamin History</span> and <span>Top Supplements for Every Body</span>.</p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"></p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"> </p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><br style="box-sizing: border-box;" /> </p> <p style="clear: both;"> </p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;"><span style="box-sizing: border-box; font-weight: bold;">About Shane Durkee</span><br style="box-sizing: border-box;" /><span style="box-sizing: border-box; font-weight: bold;">Chief Innovation Officer, BubbForest Health</span></p> <p style="box-sizing: border-box; margin: 0px 0px 22px; color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;">Shane has over 20 years of consumer products research and development experience, leading teams in innovation, product development, and medical science. He is passionate about improving people’s lives through the latest technologies and scientific research in wellness and health. As a city dweller, he likes to walk everywhere rather than drive and fits in a split regimen between weight training and cardiovascular exercise to keep boredom at bay.</p> <p>Sources</p> <p>¹Family History is Important for Your Health. Understanding Genetics: A New York, Mid-Atlantic Guide for Patients and Health Professionals: National Center for Biotechnology Information. <a href="https://www.ncbi.nlm.nih.gov/books/NBK115560/">https://www.ncbi.nlm.nih.gov/books/NBK115560/</a> (Accessed 12/15/2017)</p> <p><span style="color: #221f20; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 19px;">*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.</span></p> <p> </p></div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--comment--rss.html.twig * field--node--comment--blog.html.twig * field--node--comment.html.twig * field--node--blog.html.twig x field--comment.html.twig x field--comment.html.twig * field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field--comment.html.twig' --> <section> <h2 class="post-stats" >Leave a comment</h2> <drupal-render-placeholder callback="comment.lazy_builders:renderForm" arguments="0=node&amp;1=171794&amp;2=comment&amp;3=comment" token="u0y1iRD6jL6bhX95jtYTjJ1hsDDXIcCJdYq8Vr1hEbc"></drupal-render-placeholder> </section> <!-- END OUTPUT from 'themes/martis/templates/field/field--comment.html.twig' --> <!-- THEME DEBUG --> <!-- THEME HOOK: 'field' --> <!-- FILE NAME SUGGESTIONS: * field--node--field-blog-format--rss.html.twig * field--node--field-blog-format--blog.html.twig * field--node--field-blog-format.html.twig * field--node--blog.html.twig * field--field-blog-format.html.twig * field--list-string.html.twig x field.html.twig --> <!-- BEGIN OUTPUT from 'themes/martis/templates/field/field.html.twig' --> <div class="field field-field-blog-format field-type-list-string field-label-hidden field-item">Standard</div> <!-- END OUTPUT from 'themes/martis/templates/field/field.html.twig' --> Mon, 19 Jan 2026 20:46:55 +0000 Anonymous 171794 at http://bubbforest.net http://bubbforest.net/en/blog/know-your-health-heritage-how-discover-your-family-health-history-475#comments