Sugar and Stress: How Sugar Affects Stress and Mood
What research shows about sugar, stress and mood: the sugar-rush myth, long-term cohort findings, cortisol studies and practical ways to cut back.
OPA Nutrition Blog
Supplement & Wellness Guides
Plain-English guides to CoQ10, magnesium, gut health, sleep, blood sugar and more: what the research says and how to choose the right supplement.
167 articles
Foods High in Magnesium and Their Calming Effects
Top magnesium foods with NIH amounts per serving, how much you absorb, daily needs, and what studies show about magnesium, relaxation and sleep.
Nutritional Interventions for Stress Relief: What the Evidence Shows
Eating habits and nutrients studied for everyday stress and mood, what trials found for magnesium, B vitamins, omega-3s and ashwagandha, and what to limit.
Managing Digestion Issues After Surgery: What to Expect and 5 Practical Tips
Why nausea, gas and slow bowels are common after surgery, five steps surgical teams recommend, and the warning signs that mean call your surgical team.
Optimizing Nutrient Intake Before Surgery: A Guide to Preparing Your Body
Pre-surgery nutrition per ERAS and ESPEN guidance: screening, protein, iron, fasting and carbohydrate drinks, and supplements to review with your team.
The Impact of Caffeine on Sleep Patterns: Half-Life, Timing and Limits
How caffeine affects sleep: adenosine, its roughly five-hour half-life, the 2013 six-hour study, the FDA 400 mg figure, and practical cut-off times for better rest.
How Nutrition Affects Sleep Quality
Caffeine and alcohol timing, fiber, tart cherry, kiwifruit, magnesium and tryptophan: what sleep studies measured, plus sleep and appetite research.
High-Fiber Diets and Digestive Wellness: How Fiber Supports Your Gut
How soluble and insoluble fiber support regularity and gut bacteria, how much you need, the best high-fiber foods and how to add fiber gradually.
Top 10 Foods High in Antioxidants for Joint Health
Ten antioxidant-rich foods for joint health, what berry and tart cherry trials found, how vitamin C supports collagen, and easy ways to eat more of them.
Omega-3 Fatty Acids for Joint Health: Comfort, Mobility and the Research
What research shows about omega-3s EPA and DHA for joint comfort and mobility, the doses studied, top food sources, and safety notes.
Role of Fiber in Hormonal Health: Estrogen, Cycles and Appetite
How fiber affects estrogen recycling in the gut, what the BioCycle study found about fiber and ovulation, fiber and fullness hormones, and daily fiber goals.
Impact of Dietary Fats on Hormones: What the Research Shows
How fat intake relates to testosterone, estrogen and eicosanoids, what diet trials found, and how much and which types of fat adults are advised to eat.