Well+ Digest: Your wellness community by Well+Good

But First, Coffee (AND Breakfast)

At Well+Good, there are many topics we cover with extreme passion, but few will rile a reader (or an internal Slack channel) more than that of coffee.

As Well+Good's senior food editor, this makes a lot of sense to me: Coffee is more than a simple (albeit, necessary and divine) morning beverage. It's a daily drink for over a billion people around the world. For some, the act of making coffee in the morning is a restorative self-care practice; the caffeine is just fine print. For others (hi, it's me), that three-ounce soy espresso might be what's between you and a productive workday. But even coffee has its limitations: It is not a proper meal.

Anthea Levi, RD, delved into the less-than-uncommon habit of housing a grande cold brew without having an actual breakfast in her piece, I’m an RD, and Trust Me: Your Body Is Begging You To Stop Solely Having Coffee for Breakfast. "Starting your day with a balanced meal is one of the key pillars of a nourishing diet, not to mention a healthy relationship with food," Levi says. "Eating a morning meal that includes protein, healthy fat, and high-fiber carbs keeps blood sugar, energy, and productivity levels steady through the day."

Levi adds that sipping coffee on an empty stomach can throw off your gut microbiome, as well as lead to acid reflux and anxiety. Not fun. "Besides being totally inadequate when it comes to energy, having coffee and only coffee for breakfast can exacerbate stress. Moderate to high amounts of coffee—think: about four cups—can heighten anxiety, particularly in people who are caffeine-sensitive. A central nervous system stimulant, coffee can raise blood pressure in non-habitual caffeine consumers as well. Not surprisingly, these suboptimal side effects may be even more pronounced when the drink’s consumed on its own," she says.

My favorite part of Levi's case for eating something alongside your latte is her recognition that food is glorious, and that eating in the morning helps your brain and body thrive. "Committing to nourishing ourselves first thing in the morning also reminds us that, oh yeah, we deserve to eat! Yes, even if we 'overdid' it yesterday. Yes, even if we don’t have a workout planned for today. We still deserve to eat. Hunger should be honored and respected, not ‘starved off,'" Levi says.

We celebrated the summer solstice this week, which means these are some of our longest days of the entire year. Here's to having enough energy to enjoy every last lick.

Clear eyes, full bellies, can't lose,

Betty Gold
Senior Food Editor

have you heard 👂

According to psychotherapist Lia Avellino, “body positivity is a complicated phrase.” On this week’s episode of The Well+Good Podcast, she discusses its limitations and complications—and how body neutrality and liberation are often more effective concepts for creating judgment-free space for all bodies.

Listen Now

Bite-sized beauty

Want to fend off oily skin? Derms say it's time to double down on niacinamide. "Niacinamide has calming and anti-inflammatory properties, which counteract the effects of stress hormones on the skin," explains Shirley Chi, MD, a board-certified dermatologist based in Southern California. "Stress hormones increase oil production on the skin, so decreasing inflammation makes your skin less oily."

Shop our favorite niacinamide-packed products here.

Well Read

Blue Hour is an intimate portrayal of a Black biracial woman struggling with infertility while navigating a personal tragedy that both informs and destroys her life's creative work as a photographer and documentarian. This 2023 debut from Tiffany Clarke Harrison thoughtfully explores trauma, police brutality, and the complexities of motherhood in such a way that you'll be thinking about it long after you finish the last page. It's a must-read.

Shop Now

cosmic health ☀️⛱🧘🤗

In the days following the summer solstice, days are long days and the moon is waxing; the combined energy makes for memorable moments. While there are minor astrological annoyances (Mars squares Uranus on June 26, making for an excitable but anxious day), the days ahead are full of sweet summer vibes. With the sun now in emotional Cancer, it's officially time to relax with friends and family, enjoying this time of year to the fullest.

The peak daylight time primes the brain to make extra dopamine, amplifying focus and energy. Capitalize on it with movement that strengthens the magic of intrinsic motivation, or the desire to do things just because they feel good. It's a great week to focus on raising your baseline level of well-being. Focus on pleasure and gratitude. —Jennifer Racioppi, astrologer

ICYMI

This weekend, snuggle up with some recent reads from Well+Good:

The difference between a floppy slice of Swiss and an oozy grilled cheese? Nothing, nutritionally-speaking. But there is science to explain why melted cheese totally tastes better.
Speaking of delicious, “bed rotting” describes lounging around in bed. Here’s how to make sure it doesn’t mess with your sleep, though.
There’s a compelling and largely sustainable case for drinking rainwater—only rainwater that’s been properly filtered, that is.
Friendly competition is one thing. Being that person with whom no one wants to play Scrabble is another. Here’s the fine line in deciphering whether you’re too competitive.
Here’s everything you need to know about the skin-care ingredient dermatologists are calling “a needle-free alternative to Botox.”