TODAY'S AJENDA #68

I’m writing this on my laptop while my iPhone buzzes 15 inches away. “Time to stand!” my smartwatch vibrates. I glance at the little red circle declaring 431 unread emails in my inbox. 

For you and me, this is just another Wednesday (or literally any day ending in “y”). But here’s an anti-tech trend that could save our sanity: analog-ing.  

It’s not a medical term, but it is a science-proven approach that benefits everyone, particularly if you’re navigating menopause, hormone shifts, and chronic stress. 

What is Analog Wellness? 

The What: “analog-ing” is the practice of ditching digital devices and diving into activities that are screen-free, slow, and sensory. 

• Think: Journaling, tending a garden, birdwatching, and having a face-to-face conversation (without your phone within arm’s reach). 

Analog-ing is not about regressing to some pre-digital world. The black-and-white “tech-is-bad-mindset” is both unrealistic and unhelpful. Instead, it’s about offsetting the costs of being constantly plugged in. 

Because those costs? They’re steeper than you realize. 

The Costs of Living Digitally

Seven hours. That’s how long the average American spends staring at a screen daily. Every day, we absorb 74 gigabytes of information (the equivalent of 16 movies!). That’s more information than an educated person would’ve consumed in their entire lifetime 500 years ago. 

Our brains weren’t designed for this level of overload. And when we overwhelm our circuits, the consequences can be intense: 

• Sleep: Every hour of screen time in bed is linked to 24 fewer minutes of sleep and a 59% higher risk of insomnia.

• Cognitive Function: Using screens at night is associated with poorer working memory, attention, and information processing speed. 

• Mental Health: Spending over two hours daily on screens increases your risk of depression by 28%, especially if you’re a woman. 

The Benefits of Analog Wellness 

This is where analog activities earn their stripes as a remedy for our screen-saturated lives: 

• Reduce Stress: Breathing exercises, progressive muscle relaxation, and meditation have been shown to significantly lower cortisol levels. 

• Brain and Immune System Benefits: Journaling by hand for 15-20 minutes a few times a week can improve memory capacity and even boost immune function. 

• Live Longer (And Better): One large study found that older adults who gardened had a 36% lower risk of dementia. 

How to Start Analog-ing

“Just unplug” is patronizing advice. While there are moments we’d love to throw our phones into the ocean, the reality is we’re tethered to our devices. Instead of a digital detox, the key is finding small, intentional pockets of analog time. 

Here’s what I recommend: 

• Morning Pages: Before grabbing your phone, write out your thoughts for several minutes in a journal. 

• Book-Before-Bed Rule: Keep a paper book by your nightstand. Even ten minutes of reading instead of scrolling can shift you into a better sleep cycle.

• Phone-Free Meal: Eat at least one meal a day without any screens. 

If you’re a woman over 50, analog-ing should be on your wellness to-do. Stress was one of the biggest culprits behind so many of my patients’ struggles, including terrible sleep, hormonal imbalance, and stubborn weight gain during perimenopause and menopause.  

Analog-ing isn’t a magic bullet, but it will give your brain and body a chance to rest and recover.  

Staying Curious

As you start analog-ing, ditch the guilt about your screen time. It’s not a punishment, but an experiment (and you know how much I love a good experiment 😉).

What happens when you swap doom-scrolling for doodling? Or notifications for nature? Be aware of how your brain responds, sleep shifts, and mood changes. I promise your brain and body will thank you.

P.S. Do you know someone who would love Today’s Ajenda? Share the newsletter with them here! 

Most of us focus on drinking clean water. But what about bathing? 

The average shower lasts 8.2 minutes. Over a year, that’s 50 hours where your skin is absorbing whatever chemicals are in your water. And if you prefer baths? Those typically last 20-30 minutes, meaning even more time marinating in mystery metals. 

Plus, studies show hot showers create tiny water droplets that deposit chlorine byproducts, heavy metals, and other contaminants directly into your lungs. That’s enough to make an environmental toxin-obsessed person like me pause. 

The question is: What can we do about it? 

Hard Water Impacts Almost Everyone 

The bad news is that this is a question that impacts almost everyone: 

• 85% of American homes have hard water. The hardest water cities are Las Vegas, San Antonio, and Kansas City, with water hardness levels exceeding 250 mg/L. 

• 45% of US drinking water contains detectable levels of PFAS chemicals (“forever chemicals” that don’t break down naturally). 

The good news is that a water filter can help. A quality one removes a significant amount of chlorine, heavy metals, and other nasties lurking in your water. 

What To Look For In A Water Filter 

What exactly is in a “quality” shower filter? Scan for: 

• KDF-55: This copper-zinc blend removes up to 99.9% of chlorine, helping prevent dryness, soften hair, and reduce flare-ups from eczema or psoriasis. 

• Activated Carbon: This can help remove trace heavy metals like lead and mercury, plus volatile compounds (VOCs) that become airborne in hot water steam. 

• Calcium Sulfite: Another chlorine-removal option that works well in hot water and doesn't reduce water pressure.  

Beyond Filtration: Smart Shower Habits 

While you’re shopping for a filter, try these immediate changes: 

• Lower the temperature: How water creates more airborne droplets than warm water. 

• Shorten your showers. Try to get that 8.2-minute average down to five.  

• Improve ventilation. Turn on the exhaust fan before you hop in the shower and keep it running for 30 minutes after. Better airflow equals fewer lingering contaminants.  

What a Filter Can’t Do

Shower filters are not a magic bullet. 

While some people swear by them (myself included!) the scientific proof is still limited. And although they’re great at removing chlorine and contaminants, they won’t fix hard water issues 100%. For that, you’ll likely need a whole-house water softener. 

Plus, these filters target chemicals, not microbes like Legionella or E. coli. If you don’t change your filter regularly, it could become a bacterial breeding ground. Swap your filter every 3-8 months.  

Don’t Forget The Little Ones 

Those 50 hours a year spent absorbing hard water can be rough on anyone’s skin. But for children’s delicate skin? It’s even rougher. 

• Science Says: Babies exposed to hard water have an 87% increased risk of developing eczema (especially if they have a family history of allergies). 

In fact, children’s skin is 30% thinner than adult skin. That’s why I recommend installing a bath filter for little ones. Protecting their skin barrier during those early years can prevent a lifetime of skin struggles. 

One of my favorites is Canopy’s Baby Bath Tub Filter.* It’s easy to install, removes chlorine and heavy metals, and even comes with natural aroma oil that turns bath time into a wind-down ritual. Parents say their babies’ red, irritated patches calm down within weeks. 

While my kids are grown, I still use one in my tub (why should babies get all the good stuff?) and gift it to every parent I know. If you’re a parent too (or just want one for yourself!), you can get 15% off Canopy’s Baby Bath Tub Filter right here. 

Act fast to catch their next drop of limited stock! 

Let’s chat krill oil. The bright red supplement is buzzing with claims like “superior absorption” and “cleaner omega-3s.” But should you be swapping your fish oil for these tiny Antarctic crustaceans?

“Tiny Antarctic What?” 

Krill are shrimp-like creatures that thrive in the cold oceans off Antarctica, Canada, and Japan and are a staple in the diet of whales, seals, penguins, squid, and fish. Because krill sit at the bottom of the food chain, they contain less mercury than larger fish that accumulate toxins over time. (Krill: 1. Fish: 0). 

The main reason people go for krill oil is because it has EPA and DHA, two omega-3 fatty acids linked to heart health, brain function, and reduced inflammation. 

Fish oil has these, too. But krill has a secret weapon up its crustacean sleeve: absorption. 

Krill Oil Versus Fish Oil 

The difference in a nutshell: 

• Fish Oil: The omega-3s are bound to triglycerides, which need to be broken down by your liver. Think of it as a multi-step process before your body can use them.  

• Krill Oil: The omega-3s are bound to phospholipids (the same type of fat that makes up your cell membranes). This means they integrate directly into your cells without needing liver processing first. 

A study found that krill oil got 80% more omega-3s into participants' bloodstreams compared to fish oil's 60%. Krill oil also contained 22% "free" omega-3s ready for immediate use, while fish oil had none (Schuchardt et al., 2011). 

The Benefits of Krill Oil 

There’s evidence that suggests krill oil could:

• Nudge your cholesterol in the right direction: A meta-analysis of 1,458 participants found that krill oil modestly reduced both total and LDL cholesterol. 

• Have a place in your skincare routine. Studies found it can help with everything from UV damage to wound healing to reducing wrinkles. (Note that most of the evidence comes from cell and animal studies.) 

• Help with knee pain. A study of 235 people with knee osteoarthritis found that 4 grams daily of krill provided modest improvements in knee pain and stiffness. 

The Downsides of Krill Oil 

Krill oil costs 2-4 times more than fish oil per gram of omega-3s. That’s partly because harvesting these crustaceans from remote frigid waters isn't exactly a…budget operation. 

There's also the environmental part of the equation. Because krill are crucial to the ecosystem, there’s concern that overharvesting could disrupt the food supply. (If you opt for krill oil, be sure to get a brand certified by the Marine Stewardship Council.) 

The price tag and environment aren’t the only considerations: 

• Limited long-term data: While fish oil has decades of robust research, krill oil studies are mostly small and short-term. 

• Quality inconsistency: Krill oil spoils more easily, and quality varies significantly between brands (some "krill oil" products are actually fish oil blends in disguise!). 

• Modest benefits: The superior absorption is real, but the actual health improvements tend to be incremental rather than dramatic. 

To Krill or Not to Krill 

Krill oil delivers on some of its promises. But at 2-4 times the cost of fish oil for pretty incremental improvements, it's more of a premium upgrade than a game-changer. 

Honestly, both krill and fish oil pale in comparison to eating actual fatty fish (salmon, mackerel, sardines, etc) 2-3 times a week. But if your budget allows, and you've struggled with traditional fish oil? Krill oil might be worth the splurge. 

Just keep your expectations small as the crustaceans themselves. 🦐

Did you enjoy Today’s Ajenda? It would mean the world if you left us a testimonial!

ABOUT DR. JEN

In her former roles as chief medical correspondent for ABC News and on-air cohost of “GMA3: What You Need to Know,” Dr. Jennifer Ashton—”Dr. Jen”—has shared the latest health news and information with millions of viewers nationwide. As an OB-GYN, nutritionist, and board-certified obesity medicine specialist, she is passionate about promoting optimal health for “the whole woman.” She has authored several books, including the national best-seller, The Self-Care Solution: A Year of Becoming Happier, Healthier & Fitter—One Month at a Time. And she has gone through menopause…

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