Try cozymaxxing, get more magnesium and make pantry sushi — plus 6 more health tips to help you have a great week
Hello, Yahoo Life readers! My name is Kaitlin Reilly and I'm here to share the internet's best health and wellness tips of the week.
One thing that I'm trying to get in the habit of this year is cooking at home more, which research shows is both cheaper and healthier for you than takeout. As a convenience queen, I was inspired by Yahoo Life freelancer Alexandra Frost's article on creating a 'freezer library' — aka keeping a slew of frozen meals you've preplanned on hand.
Starting my own freezer library meant creating a big batch of fiber- and protein-rich lentil soup, then freezing the leftovers in 1-cup silicone molds for easy defrosting. (I am a huge fan of Souper Cubes!) I've also stocked the freezer with homemade tomato sauce and my favorite chickpea stew recipe for the next time I'm tempted to pull up Uber Eats.
Plus, I've discovered the freezer library concept can also be used to make hosting even easier. Instead of whipping up a new batch of chocolate chip cookies when a friend comes over, I make a bigger batch, then roll the dough into balls and freeze. When it's time to serve dessert, voilà: chocolate chip cookies, fresh out of the oven, with almost no cleanup.
Want to see what the week has in store? Check out your local weather forecast and take a peek at your horoscope. Then, read up on the small steps you can take this week to improve your life and well-being.
Have more healthy plant-based foods
Try this soda water hack
Eat more of these foods to avoid tinnitus
Improve your VO2 max
Make pantry sushi
Get more magnesium
Cut back on processed snack food
Stay verbal
Try cozymaxxing
A study presented at the American College of Cardiology's Annual Scientific Session found that people with metabolic conditions such as obesity, diabetes and heart disease can lower their risk of death by 17% to 24% by following a healthy plant-based diet rich in fruits, vegetables, whole grains and legumes. Meanwhile, the researchers found that those who ate diets high in refined grains, sugary drinks and animal-based foods like meat increased their risk of death by 28% to 36%.
Whether you have one of these metabolic conditions or not, there are lots of reasons to eat more whole, plant-based foods, including better heart health and improved digestion. Plus, cutting back on processed foods, as well as ones high in sugar and salt, can help reduce inflammation and support stable blood sugar levels, research found.
One easy way to start is with breakfast. Instead of pouring yourself cereal or grabbing a protein bar on your way out the door, try an easy overnight oats bowl: mix plant-based milk, rolled oats, nut butter of your choice, chia seeds and fruit in a container, and let settle overnight. In the morning, you'll have a fiber-rich breakfast that will keep you satiated till lunch.
You know that sugary soda is bad for your teeth, and that unsweetened sparkling water is a healthier choice — but there's a caveat. Dentist Dr. Cerisa Clouse recently told BuzzFeed that you should still be cautious since carbonation creates carbonic acid, which can erode tooth enamel over time. Plus, flavored varieties and citrus add-ins can make your sparkling beverage even more acidic, increasing the risk of cavities, weakened teeth and tooth sensitivity.
Love your LaCroix? Clouse says you can swish flat water in between sipping sparkling water to neutralize the pH. Also, avoid drinking these beverages over long periods of time to reduce the time your teeth are exposed to carbonic acid.
Have ringing in your ears? It could be tinnitus, a condition in which you experience ringing, buzzing or other sounds even when there's no external noise. Now, an analysis published in BMJ Open found that eating more fruit, dietary fiber, dairy products and caffeine may be associated with a lower risk of tinnitus. While the study doesn't establish a direct cause, it suggests these foods may protect blood vessels and nerves and reduce inflammation and oxidative damage.
If you're concerned about your ears, try a smoothie that incorporates all of these potentially helpful nutrients: Blend together a scoop of almond butter, a frozen banana, a cup of dairy yogurt or milk, and half a cup of cold brew for a caffeinated smoothie.
A study published in the British Journal of Sports Medicine found that adults with higher VO2 max levels — which measure how efficiently your body uses oxygen during exercise — performed better on cognitive tests, meaning your fitness abilities are directly connected to your brain health. While genetics influence your VO2 max, you can improve it. Try high-intensity interval training (HIIT), which involves alternating between short bursts of intense activity and rest periods. Get started at home with rounds of burpees, in which you squat, jump into a plank, do a push-up and then jump back up and repeat. Or, if you're at the gym, alternate between all-out sprinting and walking on the treadmill.
My go-to takeout order is sushi, and with my food delivery break, I've really missed it. That's why, when my boss Lauren shared her go-to 'girl dinner' featuring pantry-only ingredients, I was immediately in. All you need is sushi rice (I made mine in the Instant Pot), tinned fish of your choice (I like Fishwife's smoked mackerel) and sheets of nori, or dried seaweed. Roll everything together, dunk in a little soy sauce or spicy mayo, and boom: takeout-quality 'sushi' that's pantry-stable.
These rolls have health perks too: Tinned fish like mackerel contains omega-3 fatty acids, which support heart and brain health, as well as iron. Meanwhile, nori is a good source of iodine, which is essential for thyroid function.
Research published in Nutrients linked chronically low magnesium levels to an increased risk of heart disease, which is the leading cause of death in the U.S. — which means now is a great time to check in with your health care provider about increasing your intake. Foods like almonds, spinach, avocados, edamame, pumpkin seeds, tofu and dark chocolate are all rich in the nutrient, which is also linked to better sleep. Get the most bang for your buck by making a magnesium-rich snack before bed. Craving something sweet? Go for dark chocolate chips on top of yogurt. Salty more your vibe? Try steamed edamame or roasted pumpkin seeds with a sprinkle of sea salt instead.
A study in Nature Metabolism found that participants who consumed ultra-processed, high-calorie snacks (think potato chips, candy and baked goods) for just five days had less insulin sensitivity, which can lead to issues regulating hunger, controlling cravings and processing energy, which can turn into weight gain.
While it's OK to have these foods occasionally, focusing on eating lean proteins and whole foods like fruits, vegetables and fiber-rich grains can help keep your insulin levels balanced. Snacks are a great place to start. Changing your taste buds to prefer healthier versions takes time, but it can be a great way to get the flavors and textures you crave without health drawbacks. Love potato chips? Try air-popped popcorn with a sprinkle of nutritional yeast or crispy roasted chickpeas instead. Or, skip candy like Skittles and go for poppable fruit like frozen grapes with a squeeze of lime on top.
People who maintained strong verbal fluency, that is, the ability to quickly recall and use words, tended to live longer, according to a study published in the journal Clinical Psychological Science. Want to improve yours? Read more: Doing so can help you learn and retain new words for your vocabulary. You can also try activities like crossword puzzles, reading aloud or playing a word recall game like Taboo.
Life can be stressful — and since the weather is still chilly in many parts of the country, why not take the time to embrace coziness? The TikTok-popularized trend 'cozymaxxing' is back, and it's all about creating a calm, relaxed atmosphere — think settling into a reading nook with a warm mug of tea or curling up with a fuzzy blanket on the couch. Trendy or not, it's always important to prioritize rest and relaxation, especially when life's been hitting you hard lately: Relaxation can lower stress, reduce muscle tension and improve your immune system. Plus, mentally, taking time to unwind helps improve focus, reduces anxiety and even boosts creativity.
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Yahoo
a day ago
- Yahoo
Freeze your cherries, eat a cup of beans daily and try this hack to fall asleep fast — plus 9 more health tips to help you have a great week
Hello, Yahoo readers! My name is Kaitlin Reilly, and I'm here to share the best health and wellness tips from around the internet. Much has been said about our society's addiction to smartphones and social media, which has been linked to mental health issues, shortened attention spans and even disrupted sleep. An artist recently created a 'methaphone,' a piece of acrylic shaped like an iPhone, in order to help people be more thoughtful about their habits. Meanwhile, some members of Gen Z are eschewing smartphones entirely by practicing 'appstinence' and spending more time in the real world. And speaking of spending time in the real world: This week, Yahoo Reporter Kerry Justich tried Steppin, an app that encourages users to spend more time strolling (and less time scrolling) by making them earn one minute of social media time for every 100 steps they take. She says it's a game changer for avoiding doomscrolling. 'My earned time resets at midnight, which means I wake up to 0 minutes earned and can't start my day scrolling,' Justich writes, noting that using the app gave her more time to 'focus on what's ahead and approach my day more mindfully.' It also helped her resist the quick dopamine hits that 'otherwise keep me reaching for my phone throughout the rest of the day.' Bonus: Because you have to get steps in to access social media, this approach cuts down sedentary time. Sitting for long stretches of time has been linked to negative health outcomes. But you don't need an app to move more — just try going for a walk without your phone. Ready to start this week off right? Take a look at the local weather forecast and peruse your horoscope if you're so inclined. Then check out what small steps you can take to make the week ahead a good one. Cherries are in season — but they won't be for long. Grab an extra bag at the supermarket to pop in your freezer to enjoy later, dietitian Natalie Rizzo tells our friends at Today. These health benefits are worth getting year-round: Cherries are rich in vitamin C and anthocyanins, which offer immune support and protection against chronic diseases. Plus, they're excellent for reducing inflammation, making them a good choice for a post-workout smoothie. Simply throw a cup of frozen cherries in a blender with a splash of milk and a spoonful of almond butter (healthy fats!) for a drink that's a twist on the classic PB&J. Beans are budget-friendly and full of protein and fiber. Now, a new study from the Illinois Institute of Technology finds that eating a cup of beans a day can offer important benefits. Over 12 weeks, participants who ate chickpeas saw a drop in cholesterol, while those who ate black beans had reduced inflammation; these are both key risk factors for heart disease and diabetes. Scoop some with whole-grain tortilla chips, add them to a salad or include them in a bowl with rice and chicken for an easy dinner. Or get creative and make this viral chickpea cookie dough recipe for some sweetness. So many people struggle with insomnia. If you're one of them, this viral sleep hack — which resurfaced on social media after initially gaining attention in the 1981 book Relax and Win: Championship Performance — might help. You start by relaxing your body piece by piece, beginning with your forehead and moving down to your toes, while taking slow, deep breaths. Then, clear your mind by imagining calming scenes (like lying in a hammock or napping on the beach). If you're plagued by intrusive thoughts, repeat the phrase 'don't think' for 10 seconds to send them away. Eventually you should doze off, though it may take some practice over weeks in order to really train your body to respond. One key thing needed to fall asleep, sleep specialist Dr. Sanjiv Kothare tells Today, is to make sure you're going to bed only when you're actually tired. If you're wide awake and trying to snooze, you'll frustrate yourself and wind up staying awake longer than you should. 'Get out of bed, go to a different area, read a book in dim light — do something boring, come back to bed,' he advises. 'In 20 minutes, do it again and keep doing it back and forth until you fall asleep.' Want to protect your brain health? Consider the MIND diet. As NBC News reports, researchers from the University of Hawaii and the University of Southern California found that following this eating plan — which focuses on brain-healthy foods like leafy greens, berries, nuts, whole grains, olive oil and fish and limits red meat, cheese, fried foods and sweets — could lower people's risk of developing dementia, with those who upped their adherence to the diet over 10 years seeing a 25% lower risk. One easy way to start is to get into leafy greens; the diet suggests six or more servings per week. Instead of relying on spinach, switch it up by getting kale, Swiss chard, collard greens or bok choy instead. Trying to stop scarfing down your food? It's time to spice up your life. A study from Penn State found that adding a little spice to your meal — just enough to feel a slight 'oral burn' from ingredients like chili peppers — can help you eat less without sacrificing flavor or satisfaction. In experiments using spicy vs. mild versions of dishes like chili and tikka masala, participants who ate the spicier meals consumed fewer calories. Researchers say this slower eating pace helps your body better recognize when it's full, meaning you'll be more satisfied with your meal while consuming less food overall. So, if you can handle the heat, toss some chili peppers, hot paprika or crushed red pepper flakes into your next dish. McDonald's is bringing back its popular Snack Wrap this July, according to CBS News. While there's no harm in hitting the drive-through every once in a while, you can also whip up a healthier version at home. The classic wrap includes a crispy chicken strip, cheddar jack cheese, lettuce and a creamy ranch or honey mustard sauce in a soft tortilla. For a better-for-you take, swap in a whole wheat tortilla for more fiber, grilled chicken breast instead of the fried version and a tangy Greek yogurt-based sauce in place of the heavier dressing. Pile on extra veggies like tomatoes and shredded carrots for a boost of vitamins and fiber. While it's vital to drink water to keep your body functioning properly, you probably need extra hydration on super-hot days or during extreme exercise. That said, traditional sports drinks often come loaded with sugar. One solution, per EatingWell, is to drink unsweetened coconut water. You'll cut back on calories and sugar while still getting all-important electrolytes like potassium and magnesium. Dietitians also point out that unsweetened coconut water is a good option for people with diabetes, as staying hydrated can keep blood glucose levels balanced. Nicer weather means taking your exercise outdoors. One great way to do that is by biking. As USA Today explains, cycling, which is considered a moderate-intensity activity, gets your heart pumping, lowers blood pressure and cuts your risk of heart disease while also keeping blood sugar and cholesterol in check. Studies also show it can help you maintain a healthy weight. If you live in a bikeable neighborhood, consider running basic errands by bike rather than car. You'll save gas (win for your wallet and the environment) while also sneaking in some extra exercise. A study published in Nature Food found that eating a wide variety of flavonoid-rich foods — like tea, berries, apples, oranges, dark chocolate and even red wine — may lower your risk of chronic illnesses like heart disease, type 2 diabetes and cancer. Since different flavonoids have different benefits for the body, the key to ideal health is making sure you consume as many different kinds as possible rather than, say, just loading up on tea. So, add some blueberries to your oatmeal in the morning, snack on an orange and have a square of dark chocolate after dinner. It's OK to feel angry sometimes. But if you find yourself bubbling with rage at inopportune moments, there are ways to redirect. Ethan Kross, a professor of psychology, tells USA Today that while there are "no one-size-fits-all solutions when it comes to managing anger," there are some 'tools' you can use to cope. That includes shifting gears when you feel angry. Before reacting, take a beat and do something distracting, like splashing cold water on your face, stepping outside or counting down from 10. When you return, your anger will likely have simmered down. If you find yourself dealing with bouts of anger frequently, however, it's time to look at what might really be troubling you, be it a lack of sleep or work stress. A doctor can help direct you toward next steps. If you're headed out on a summer trip, try this viral packing hack shared by Yahoo Creator Alesandra Dubin. It's super-simple: Next time you're considering what you should put in your suitcase, pick up three tops, three bottoms and three pairs of shoes. You can mix and match these items to create up to 27 different outfit combinations, meaning you'll always feel fresh and stylish while staying under your airline's weight limit. The key, of course, is to make sure these items go well together while still having enough versatility for your trip's needs. For example, instead of packing three pairs of sneakers, you could throw in a dressier option in case you're out to a nice dinner. And don't forget to consider color: While you don't have to go with a neutral palette, choosing a color scheme will make picking out vacay outfits easier. Adore your morning cup of joe? It might have longevity benefits, according to a study from the University of Toronto. As CNN reports, researchers discovered that women in their 50s who drank one to three cups of caffeinated coffee per day were more likely to reach older age in good cognitive, physical and mental health and without any major chronic diseases. Meanwhile, caffeinated beverages like soda and tea — and even decaffeinated coffee — didn't have the same results, suggesting that caffeine-packed coffee in particular has special properties connected to longevity. While the study does not suggest people who aren't already coffee drinkers pick up the habit, it's clear that regular consumers are on the right track. Just keep in mind how caffeine affects your sleep, anxiety levels and digestion.
Yahoo
2 days ago
- Yahoo
Freeze your cherries, eat a cup of beans daily and try this hack to fall asleep fast — plus 9 more health tips to help you have a great week
Hello, Yahoo readers! My name is Kaitlin Reilly, and I'm here to share the best health and wellness tips from around the internet. Much has been said about our society's addiction to smartphones and social media, which has been linked to mental health issues, shortened attention spans and even disrupted sleep. An artist recently created a 'methaphone,' a piece of acrylic shaped like an iPhone, in order to help people be more thoughtful about their habits. Meanwhile, some members of Gen Z are eschewing smartphones entirely by practicing 'appstinence' and spending more time in the real world. And speaking of spending time in the real world: This week, Yahoo Reporter Kerry Justich tried Steppin, an app that encourages users to spend more time strolling (and less time scrolling) by making them earn one minute of social media time for every 100 steps they take. She says it's a game changer for avoiding doomscrolling. 'My earned time resets at midnight, which means I wake up to 0 minutes earned and can't start my day scrolling,' Justich writes, noting that using the app gave her more time to 'focus on what's ahead and approach my day more mindfully.' It also helped her resist the quick dopamine hits that 'otherwise keep me reaching for my phone throughout the rest of the day.' Bonus: Because you have to get steps in to access social media, this approach cuts down sedentary time. Sitting for long stretches of time has been linked to negative health outcomes. But you don't need an app to move more — just try going for a walk without your phone. Ready to start this week off right? Take a look at the local weather forecast and peruse your horoscope if you're so inclined. Then check out what small steps you can take to make the week ahead a good one. Cherries are in season — but they won't be for long. Grab an extra bag at the supermarket to pop in your freezer to enjoy later, dietitian Natalie Rizzo tells our friends at Today. These health benefits are worth getting year-round: Cherries are rich in vitamin C and anthocyanins, which offer immune support and protection against chronic diseases. Plus, they're excellent for reducing inflammation, making them a good choice for a post-workout smoothie. Simply throw a cup of frozen cherries in a blender with a splash of milk and a spoonful of almond butter (healthy fats!) for a drink that's a twist on the classic PB&J. Beans are budget-friendly and full of protein and fiber. Now, a new study from the Illinois Institute of Technology finds that eating a cup of beans a day can offer important benefits. Over 12 weeks, participants who ate chickpeas saw a drop in cholesterol, while those who ate black beans had reduced inflammation; these are both key risk factors for heart disease and diabetes. Scoop some with whole-grain tortilla chips, add them to a salad or include them in a bowl with rice and chicken for an easy dinner. Or get creative and make this viral chickpea cookie dough recipe for some sweetness. So many people struggle with insomnia. If you're one of them, this viral sleep hack — which resurfaced on social media after initially gaining attention in the 1981 book Relax and Win: Championship Performance — might help. You start by relaxing your body piece by piece, beginning with your forehead and moving down to your toes, while taking slow, deep breaths. Then, clear your mind by imagining calming scenes (like lying in a hammock or napping on the beach). If you're plagued by intrusive thoughts, repeat the phrase 'don't think' for 10 seconds to send them away. Eventually you should doze off, though it may take some practice over weeks in order to really train your body to respond. One key thing needed to fall asleep, sleep specialist Dr. Sanjiv Kothare tells Today, is to make sure you're going to bed only when you're actually tired. If you're wide awake and trying to snooze, you'll frustrate yourself and wind up staying awake longer than you should. 'Get out of bed, go to a different area, read a book in dim light — do something boring, come back to bed,' he advises. 'In 20 minutes, do it again and keep doing it back and forth until you fall asleep.' Want to protect your brain health? Consider the MIND diet. As NBC News reports, researchers from the University of Hawaii and the University of Southern California found that following this eating plan — which focuses on brain-healthy foods like leafy greens, berries, nuts, whole grains, olive oil and fish and limits red meat, cheese, fried foods and sweets — could lower people's risk of developing dementia, with those who upped their adherence to the diet over 10 years seeing a 25% lower risk. One easy way to start is to get into leafy greens; the diet suggests six or more servings per week. Instead of relying on spinach, switch it up by getting kale, Swiss chard, collard greens or bok choy instead. Trying to stop scarfing down your food? It's time to spice up your life. A study from Penn State found that adding a little spice to your meal — just enough to feel a slight 'oral burn' from ingredients like chili peppers — can help you eat less without sacrificing flavor or satisfaction. In experiments using spicy vs. mild versions of dishes like chili and tikka masala, participants who ate the spicier meals consumed fewer calories. Researchers say this slower eating pace helps your body better recognize when it's full, meaning you'll be more satisfied with your meal while consuming less food overall. So, if you can handle the heat, toss some chili peppers, hot paprika or crushed red pepper flakes into your next dish. McDonald's is bringing back its popular Snack Wrap this July, according to CBS News. While there's no harm in hitting the drive-through every once in a while, you can also whip up a healthier version at home. The classic wrap includes a crispy chicken strip, cheddar jack cheese, lettuce and a creamy ranch or honey mustard sauce in a soft tortilla. For a better-for-you take, swap in a whole wheat tortilla for more fiber, grilled chicken breast instead of the fried version and a tangy Greek yogurt-based sauce in place of the heavier dressing. Pile on extra veggies like tomatoes and shredded carrots for a boost of vitamins and fiber. While it's vital to drink water to keep your body functioning properly, you probably need extra hydration on super-hot days or during extreme exercise. That said, traditional sports drinks often come loaded with sugar. One solution, per EatingWell, is to drink unsweetened coconut water. You'll cut back on calories and sugar while still getting all-important electrolytes like potassium and magnesium. Dietitians also point out that unsweetened coconut water is a good option for people with diabetes, as staying hydrated can keep blood glucose levels balanced. Nicer weather means taking your exercise outdoors. One great way to do that is by biking. As USA Today explains, cycling, which is considered a moderate-intensity activity, gets your heart pumping, lowers blood pressure and cuts your risk of heart disease while also keeping blood sugar and cholesterol in check. Studies also show it can help you maintain a healthy weight. If you live in a bikeable neighborhood, consider running basic errands by bike rather than car. You'll save gas (win for your wallet and the environment) while also sneaking in some extra exercise. A study published in Nature Food found that eating a wide variety of flavonoid-rich foods — like tea, berries, apples, oranges, dark chocolate and even red wine — may lower your risk of chronic illnesses like heart disease, type 2 diabetes and cancer. Since different flavonoids have different benefits for the body, the key to ideal health is making sure you consume as many different kinds as possible rather than, say, just loading up on tea. So, add some blueberries to your oatmeal in the morning, snack on an orange and have a square of dark chocolate after dinner. It's OK to feel angry sometimes. But if you find yourself bubbling with rage at inopportune moments, there are ways to redirect. Ethan Kross, a professor of psychology, tells USA Today that while there are "no one-size-fits-all solutions when it comes to managing anger," there are some 'tools' you can use to cope. That includes shifting gears when you feel angry. Before reacting, take a beat and do something distracting, like splashing cold water on your face, stepping outside or counting down from 10. When you return, your anger will likely have simmered down. If you find yourself dealing with bouts of anger frequently, however, it's time to look at what might really be troubling you, be it a lack of sleep or work stress. A doctor can help direct you toward next steps. If you're headed out on a summer trip, try this viral packing hack shared by Yahoo Creator Alesandra Dubin. It's super-simple: Next time you're considering what you should put in your suitcase, pick up three tops, three bottoms and three pairs of shoes. You can mix and match these items to create up to 27 different outfit combinations, meaning you'll always feel fresh and stylish while staying under your airline's weight limit. The key, of course, is to make sure these items go well together while still having enough versatility for your trip's needs. For example, instead of packing three pairs of sneakers, you could throw in a dressier option in case you're out to a nice dinner. And don't forget to consider color: While you don't have to go with a neutral palette, choosing a color scheme will make picking out vacay outfits easier. Adore your morning cup of joe? It might have longevity benefits, according to a study from the University of Toronto. As CNN reports, researchers discovered that women in their 50s who drank one to three cups of caffeinated coffee per day were more likely to reach older age in good cognitive, physical and mental health and without any major chronic diseases. Meanwhile, caffeinated beverages like soda and tea — and even decaffeinated coffee — didn't have the same results, suggesting that caffeine-packed coffee in particular has special properties connected to longevity. While the study does not suggest people who aren't already coffee drinkers pick up the habit, it's clear that regular consumers are on the right track. Just keep in mind how caffeine affects your sleep, anxiety levels and digestion.
Yahoo
3 days ago
- Yahoo
Midea air conditioner recall sparks concern: How to clean mold from your AC safely
Midea is recalling about 1.7 million of the company's U and U+ Window Air Conditioners sold in the U.S. and Canada due to mold exposure concerns, according to a notice shared by the U.S. Consumer Product Safety Commission (CPSC). The affected units were distributed under the popular brand names Midea, Comfort Aire, Danby, Frigidaire, Insignia, Keystone, LBG Products, Mr. Cool, Perfect Aire and Sea Breeze. Water in the recalled air conditioners may pool inside the units and have difficulty draining quickly enough, increasing the risk of mold growth. The company's issued notice states that mold exposure can raise the risk of developing respiratory issues or infections for some users. While this particular recall is focused on select Midea products, mold in air conditioners is a common issue all AC owners should be aware of, Omero Flores, CEO of American AC & Heating, a family-operated HVAC company in Harlingen, Texas, tells Yahoo Life. It's easy to view an air conditioner as a set-it-and-forget-it appliance, but these workhorse machines require regular cleanings to lower the risk of mold buildup. But if you're like most people, you probably don't know how to clean mold from your air conditioner (or how to identify if it needs cleaning in the first place). With that in mind, here's how to check and clean your unit and how to prevent AC mold in your home in the first place. There are a few reasons why mold can grow in air conditioners. For starters, "mold is present almost everywhere," Jamie Alan, an associate professor of pharmacology and toxicology at Michigan State University, tells Yahoo Life. But air conditioners in particular create a mold-friendly environment that allow spores to thrive. "Mold is a common issue in AC units because the cooling process naturally creates moisture," Flores says. "When warm air passes over the evaporator coils, condensation forms." If the moisture doesn't drain properly from your AC — which is what happened with the Midea recall — or if the system stays humid due to poor ventilation or infrequent use, it creates an ideal environment for mold to grow, Flores says. There are a few things that can happen with a moldy air conditioner. "Mold will reduce efficiency and can also circulate spores throughout the home, which can cause health issues like allergies or respiratory irritation," Flores says. According to the American Academy of Allergy Asthma & Immunology (AAAAI), mold and mold spores are incredibly common — you're going to breathe some of them in from the air around you. That said, some people are allergic to mold — their immune systems are overly sensitive to specific types of spores, which can lead to more significant reactions from exposure. Common reactions include sneezing, watery eyes, runny nose and nasal congestion. While there are hundreds of types of molds, the AAAAI notes that the most common ones that cause allergic reactions are Alternaria, Aspergillus, Cladosporium and Penicillium. As to what may happen if mold starts growing inside your AC, Alan says that really depends on the type of mold, as well as how your immune system typically responds to such spores. For instance, people who are immunocompromised or who have underlying respiratory issues are more prone to experience symptoms or health complications from mold exposure. Additionally, aerosolization of mold is a bigger potential issue than mold growing on a random surface, especially for people who are prone to mold issues, Alan says. If you're chronically exposed to mold by something like your AC blowing spores around, you could develop chronic allergy symptoms or other health concerns. "Patients could have lung infections, which could look like a fever, cough and trouble breathing," Alan says. Something else to consider: Certain types of molds, like black mold, can release toxins into the air that can make you sick, even if you don't have a mold allergy. "With things like black mold, there are more symptoms that patients may experience like fatigue, mood changes and brain fog," says Alan. There is also a specific immune reaction to mold spores called hypersensitivity pneumonitis where your lungs become inflamed due to mold exposure. "It leads to a flu-like illness with fever and fatigue, in addition to respiratory symptoms," says Dr. Robert Laumbach, associate professor in the Department of Environmental and Occupational Health and Justice at the Rutgers School of Public Health. "Over time, this could lead to permanent lung damage, so we want to try to catch [it] early." A key sign that mold in your home may be making you sick is if you find that you're having asthma- or allergy-like symptoms in your home that seem to get better after you leave for the day. "Symptoms usually occur with exposure and then may resolve within hours," says Laumbach. (However, he says that it can take longer for symptoms to clear up for some people, so this isn't always a given.) Still, all of this doesn't mean you should panic if you happen to find mold in your AC — especially if you otherwise feel fine. "Not every type of mold causes health issues for humans," Alan points out. There are a few warning signs to look out for. "One of the most noticeable signs is a musty or earthy smell when the system kicks on," Flores says. "It is usually the strongest near vents." You may even spot mold on the vents or around the evaporator coils and drip pan, Flores says. "Unexplained moisture buildup around the unit or damp, stale air could also be red flags," he adds. But you may simply be tipped off to the presence of mold in your AC by how you feel when the AC starts running — pay attention for any telltale allergy symptoms mentioned earlier, like sneezing, a runny nose or coughing. While it's never a bad idea to call in the experts if cleaning your AC seems like an ordeal, in most cases, it's possible to tackle basic cleaning yourself. Flores offers these simple steps. Flores recommends protecting yourself first. That means wearing gloves, a face mask and goggles. "Disturbing mold can release spores," he says. Failing to protect yourself can increase the likelihood of experiencing allergy symptoms or irritation. While basic cleaning is fairly straightforward, it's important to familiarize yourself with your unit and to determine whether the company has specific suggestions for ongoing maintenance. You don't want to be poking around with the electricity still running. Removing these components allows you to clean in and around them more effectively, identifying any areas where mold may be growing. "Small amounts of mold in accessible areas like vent covers or drip pans can sometimes be cleaned with a mixture of water and a mild detergent or a diluted bleach solution," Flores says. But as you remove these parts, "be careful not to damage components," he warns. (This is where consulting the owner's manual may come in handy!) Giving your AC a chance to fully dry before turning it back on will reduce the chances for mold growth to return. If you suspect that mold is in deeper areas of your air conditioner, like the coils or blower motor, Flores says it's best to use professional-grade equipment and antimicrobials. "That's where trained HVAC pros come in, as we can safely clean and sanitize all affected areas without spreading the mold further," he says. Getting rid of mold from your AC unit is helpful, but it can come back again if you're not careful. As always, it's best to read the instruction manual for your unit and follow regular maintenance, as recommended. "Proper routine maintenance can address most of these issues before they become a problem for the home," Sean Goddard, product manager of indoor air quality and coils at HVAC company Trane Technologies, tells Yahoo Life. Beyond that, Goddard says it can be helpful to keep tabs on your indoor humidity. "Indoor humidity should be kept between 30% to 50% for comfort and to prevent mold," he says. "Mold tends to grow when indoor humidity is higher than this range." If humidity is a big issue in your home, Goddard suggests investing in a dehumidifier to try to help lower those levels. You may even want to consider using UV light, Goddard says. "UVC light installed over your coil and drain pan can prevent microbial growth and mold," he says. Laumbach suggests wiping down the inside and outside of your air conditioner regularly to remove dust, and to regularly clean and change your filter. "Dust can be enough food for mold to grow," he says. "You want to keep those coils and the filter clean." You may even want to consider using an additional air purifier with a HEPA filter, or seeing if your AC unit can use a HEPA filter to tamp down on mold spores circulating in your air, Tony Abate, a certified mold inspector and vice president and chief technology officer at AtmosAir Solutions, tells Yahoo Life. (Check out our favorite air purifiers here.) The Environmental Protection Agency (EPA) also recommends keeping your air conditioning drip pans clean and the drain lines unobstructed and flowing properly. Again, mold can be an issue in any air conditioner — not just the models recalled by Midea. Mold exposure can raise the risk of a range of health issues, from allergy symptoms to full-blown infections, making it important to stay on top of the spores in your home. Doing routine air conditioner maintenance and cleanings will help to lower the risk of mold issues happening in the first place. Omero Flores, CEO of American AC & Heating in Harlingen, Texas Jamie Alan, RPH, PharmD, PhD, associate professor of pharmacology and toxicology at Michigan State University Robert Laumbach, MD, MPH, CIH, associate professor in the Department of Environmental and Occupational Health and Justice at the Rutgers School of Public Health Sean Goddard, product manager of indoor air quality and coils at Trane Technologies Tony Abate, a certified mold inspector and chief technology officer at AtmosAir Solutions Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
