It’s also a low-calorie, low-fat food that you can add to everything from salads and saut\u00e9s to smoothies and even brownies.<\/p>\n
2. Frontload your calories before 7 p.m.\u231a <\/p>\n
There’s no perfect meal schedule that fits everyone’s needs. But research shows that frontloading your calories earlier in the day<\/a> helps with weight management and other health markers.<\/p>\n Try moving up mealtimes gradually, like having a hearty breakfast and lunch while keeping dinner light and before 7 p.m. If your mornings are too busy, don’t stress. The key is finding a consistent schedule that\u2019s best for your body and sticking with it.<\/p>\n 3. Swap matcha for hojicha \ud83c\udf75 <\/p>\n The ongoing matcha shortage is pushing some tea drinkers to try an alternative: hojicha<\/a>. If the name doesn\u2019t ring a bell, it\u2019s a roasted green tea that’s also rich in antioxidants.\n<\/p>\n Hojicha has much less caffeine than matcha, making it a good option if you\u2019re sensitive to caffeine.<\/p>\n 4. Use a HEPA air filter at home \ud83e\udec1 <\/p>\n Breathing easy at home or the office might feel difficult these days, especially if you live in an area with a lot of pollution. Poor air quality does a number on your physical and mental health, but there are some things you can do to improve it.<\/p>\n In one study, people with high blood pressure who used HEPA air purifiers at home for a month saw their systolic blood pressure drop by about 3 mm Hg. It may not seem like much, but even small reductions can help lower health risks linked to high blood pressure.<\/p>\n 5. Rethink your morning OJ \ud83c\udf4a <\/p>\n Orange juice has long been a breakfast staple, but its sugar content is getting more attention. The FDA recently\u00a0proposed lowering the natural sugar content required for pasteurized orange juice<\/a>\u00a0to help offset citrus farmers’ struggles with crop yields.\n<\/p>\n While 100% OJ does provide vitamin C and hydration, it lacks the fiber of whole fruit and can spike blood sugar, leaving you with a midmorning crash.<\/p>\n Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process<\/a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.<\/p>\n Jakubowicz D, Matz Y, Landau Z, et al. Interaction between early meals (big-breakfast diet), clock cene mRNA expression, and gut microbiome to regulate weight loss and glucose metabolism in obesity and type 2 diabetes<\/a>. Int J Mol Sci. 2024;25(22):12355. doi:10.3390\/ijms252212355<\/p>\n Unno K, Ikka T, Yamashita H, Kameoka Y, Nakamura Y. Stress-relieving effects of Japanese green tea: evaluation using the molar ratio of caffeine and epigallocatechin gallate to theanine and arginine as an Indicator<\/a>.\u00a0Foods. 2025;14(1):103. doi:10.3390\/foods14010103<\/p>\n Kika J, Jakubczyk K, Ligenza A, Maciejewska-Markiewicz D, Szymczykowska K, Janda-Milczarek K. Matcha green tea: chemical composition, phenolic acids, caffeine and fatty acid profile<\/a>.\u00a0Foods. 2024;13(8):1167. doi:10.3390\/foods13081167<\/p>\n Brugge D, Eliasziw M, Thanikachalam M, et al. Effect of HEPA filtration air purifiers on blood pressure: a pragmatic randomized crossover trial<\/a>.\u00a0J Am Coll Cardiol. doi:10.1016\/j.jacc.2025.06.037<\/p>\n![\"Abby](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/08\/2018headshot-9cb39fd84ca3450c937fd6e7e7ebae86.jpg\")
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