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The Daily Health Habits I Can’t Live Without

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For a long time, I believed feeling my best required complex routines and constant optimization. Instead of spreadsheets to track all my supplements, I’ve learned that health is built through simple, daily habits. While I don’t follow them perfectly and I vary as needed, there are some things that I consider to be my non-negotiables.

When people ask about my daily habits, they often expect advanced biohacks or expensive tools. The reality is much simpler. Most of what I do is free or low-cost and rooted in nature. Light, minerals, movement, sleep, and time outdoors aren’t trends, but foundational needs. This post breaks down the habits I practice most consistently and explains why they matter.

The idea isn’t for you to copy everything I do exactly, but see what resonates with you. Use it as a springboard to create your own healthy routines.

Why I Rely On Minerals (and So Do You)

Hydration is one of the few things I consider close to a true non-negotiable, but it’s not just about drinking more water. You might have heard that we’re 80% water, but actually we’re 80% salt water. Our bodies are intricate electrical systems that need minerals for cellular communication, nerve signaling, muscle contraction, and energy. Water alone won’t do the job.

Our ancestors drank from streams and rivers that washed over rocks and minerals, but our modern water sources are less ideal. I’ve noticed a huge difference in my hydration since adding minerals and salt first thing in the morning.

After hours of sleep, the body naturally wakes up mildly dehydrated from water lost through breathing and perspiration. I rotate different sources, including mineral water, electrolytes, or water with plenty of quality salt. I even travel with my own salt and minerals!

Most of us are mineral deficient from depleted soil and filtered water. Add sweating, sauna use, or exercise, and those needs increase significantly. I also prefer to front-load hydration earlier in the day so I’m not trying to catch up at night. This supports better sleep and steadier energy throughout the day.

The Minerals I Take Daily

I mention several different mineral sources on the podcast and blog and that’s because I like to rotate my minerals. Right now my go-to minerals are :

Supplements I’m Loving Right Now

I don’t take supplements every single day, and I don’t even take the same ones every day. I’ll reach for what I feel like my body needs in the moment. There are a few however that I do take most days. While my genetic testing showed these are especially helpful for me, they’re also great for most people. I rotate others as needed, but these are the steady ones.

 Phosphatidylcholine (for methylation, nervous system health, and focus)
• Glycine (for sleep, blood sugar support, collagen production)
• Inositol (for mood, metabolic support, and restorative sleep)

Getting Morning Sunlight to Set Circadian Rhythm

Morning light exposure is one of the most impactful daily habits I’ve adopted. As soon as I roll out of bed and grab my jar of salt water, I step outside for some morning sunlight. If you can’t get out at sunrise, aim to get outside within an hour of it. I’m not staring at the sun, just being outdoors and letting natural light do its work.

Light exposure regulates circadian rhythm, cortisol patterns, and hormone signaling. Morning light also supports melatonin production later in the day, which directly impacts sleep quality. Even on cloudy days, outdoor light is far stronger and more beneficial than indoor lighting.

I often habit stack this with hydration and grounding, standing barefoot outside while drinking mineral water. When possible, I also try to see sunrise and sunset. These times offer natural red light that supports mitochondrial health, skin health, and eye health.

Light is one of the simplest and most overlooked health tools available, and it’s completely free.

Make Sleep a True Priority

Quality sleep is foundational. I’ve never interviewed a single health expert who said sleep doesn’t matter. Without enough quality sleep, every other aspect of our health suffers. But a good night’s sleep starts long before bedtime.

Morning light exposure, hydration, and daytime movement all support better sleep at night. Our sleep environment also plays a big role. I prioritize darkness with full blackout shades and eliminate artificial light exposure in the bedroom. I literally can’t see my hand in front of my face once the shades go down!

Temperature is another key factor. Sleeping in a cooler environment supports deeper and longer sleep. Instead of cooling the entire house, I use my ChiliPad to cool my bed and mimic natural sleeping conditions. I notice a big difference when I travel and don’t have it with me!

My Favorites For Sleep

While many of my health habits are free, my sleep area and nighttime routine is one area I’ve invested a little more in. And things like a sound machine, bedroom air filter, and blackout shades are things I can set up once and just keep using. It’s an easy way to automate my health habits.

It’s completely optional, but I’ve also been liking Tranq Dart from Wizard Sciences at night for winter sleep. Sometimes I’ll alternate this with my other favorite evening beverage, Cacao Calm.

Better Breathing With Mouth Taping

This is another nighttime habit, but deserves it’s own mention. Mouth taping is one of my more unconventional habits, and it’s not for everyone. It helps support nasal breathing during sleep, which promotes slower, deeper breaths and better oxygenation.

Chronic mouth breathing can contribute to dry mouth, cavities, brain fog, sleep issues, and so much more. Gently taping the lips closed encourages nasal breathing and I notice I wake up more refreshed. You can get more details on mouth taping (and if you should try it) here.

Grounding For a Happier Nervous System

Grounding (aka earthing) means spending time barefoot on grass or dirt. It’s another daily staple in my healthy habit routines. Whether it’s grass, dirt, or sand, direct contact with the earth has a calming effect on the nervous system and helps align our body’s natural electrical signals. These can easily become disrupted from too much time indoors and using devices (like cell phones).

Research suggests grounding may help regulate cortisol rhythms, reduce inflammation, and improve heart rate variability over time. Subjectively, it feels grounding and stabilizing, especially when paired with sunlight and fresh air. I’ll often ground in the mornings and evenings when I’m getting light exposure and it’s another free habit.

Using Hot and (Sometimes) Cold Therapy

Sauna is one of my favorite and most powerful wellness tools I use. Heat exposure creates a short-term stress that teaches the body to become more resilient. Regular sauna use is linked with cardiovascular benefits, better detox, and a longer life span.

I aim for sessions around 20 minutes and use my sauna several times per week whenever possible. Cold exposure can also be beneficial, either on its own or paired with sauna in contrast therapy. While this one isn’t free, it can be a great addition to your health routine. If I could only keep one wellness modality in my home, sauna would be it.

Starting the Day With Protein

After hydration and light exposure, I prioritize morning protein. Getting at least 40 grams of protein early in the day helps stabilize blood sugar, support muscle health, and promote steady energy.

From a hormonal perspective, protein-first mornings send safety signals to the body. This helps reduce junk food cravings later in the day and help avoid energy crashes. I’ve noticed I focus better and feel fuller when I get morning protein in.

It’s not about eating the same foods on repeat, but prioritizing nourishment so our body is getting those safety signals.

Timing Is Everything

When possible, I try to stop eating around sunset. This isn’t a strict rule, and I recognize it doesn’t work for everyone or every location. For me, eating earlier supports better digestion and deeper sleep.

By aligning meals with daylight hours this works with our circadian biology. It gives the body a break from digestion and instead allows more energy for repair and recovery during sleep. Even shifting dinner a bit earlier so that you’re done eating 3-4 hours before bed can make a difference.

This is one habit that’s flexible and depends on the seasonal rhythms.

Why I Hang (Almost) Every Day

Hanging from a bar or sturdy surface is one of the simplest movement habits I practice. Even short intervals throughout the day can decompress the spine, stretch the shoulders, and support grip strength.

Researchers are increasingly recognizing how grip strength plays a big role in our longevity and overall health. Hanging supports joint health, posture, and functional movement without requiring a formal workout. I aim for a total of about three minutes per day, broken up as needed. This habit fits easily into daily life and offers benefits far beyond the time invested.

Getting Red Light From Nature First

Red light therapy devices can be helpful, but nature offers a free version every day at sunrise and sunset. This gentle light supports mitochondrial health, skin health, and circadian rhythm regulation.

I have red light panels that I use often, but I still prioritize natural red light whenever possible. This keeps the focus on foundational habits rather than tools or technology. Simply being outside at sunrise and sunset is an easy way to get the free benefits of red light. And again, I’ll habit stack this with grounding and minerals!

I prioritize the simple things, but I’ve also noticed benefits from other wellness tools. I love my acupressure mat for muscle tension relief, and things like PEMF and BioCharger tech. While I don’t consider them essential basics, they’re a nice addition to a solid health routine.

These tools are layered on top of foundational daily habits and the basics matter far more than any advanced tech. You can still be really healthy without access to specialized equipment.

Final Thoughts on Building Your Own Daily Habits

Over time, I’ve found consistency matters more than intensity. Most of the habits I rely on are simple and accessible. They don’t require perfection or rigid schedules but instead support the body’s natural rhythms day after day.

Health builds quietly, much like compound interest. The small choices you make most days shape how you feel over time. You don’t need to adopt every habit at once. Start with baby steps and build from there. Often, the simplest daily habits create the biggest and most lasting change.

Which health habits do you rely on to feel your best? Any you would add to this list? Leave a comment and let us know!

Fresh Snow in Carol’s Pennsylvania Garden

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Happy Friday GPODers!

Yesterday we were transported back to warm weather and peak season color thanks to Ezequiel Martín Barakat in Buenos Aires, Argentina (Be sure to check that out, if you missed it: Spring in Ezequiel’s Argentina Garden), but today we’re celebrating the beauty that a subdued winter garden can provide. Carol Verhake in Berwyn, Pennsylvania has shared her garden with us many times in the past (Check out her garden in other seasons: Revisiting Carol’s Fall Garden, Carefully Chosen Colors Bring a Garden Together, New Spaces in Carol’s Garden, and more), but some of our favorite submissions are of her winter landscape (Carol’s Garden in Winter, Snow in Carol’s Garden, Beauty in the Winter Garden, and January in Carol’s Garden). Today she is back to share some gorgeous shots of her beautiful winter garden that was made even more enchanting by a fresh blanket of snow.

It’s been a while since I last shared photos. Life got busy, and on June 19, straight-line winds caused significant tree damage in my garden. I chose to leave one massive fallen tree where it landed, naming that area Mother Nature’s Fury—not the first time she’s left her mark there.

Last night, several inches of snow fell, blanketing the garden in white. This is when it feels most special: quiet, calm, and insistent that you slow down and notice the details. I couldn’t love it more.

Carol Verhake
Berwyn, PA
Zone 7

In the quieter landscapes of winter, garden elements that sometimes fade into the background during more lively seasons now take center stage. Paperbark maple (Acer griseum, Zone 4–8) is a gorgeous tree all year-round, but it becomes a glowing focal point in the late season.

plant with light purple berries covered in snowCarol has made many superb plant selections for an exciting winter garden. ‘Early Amethyst’ beautyberry (Callicarpa dichotoma ‘Early Amethyst’, Zone 5–8) is just wrapping up it’s yearly performance with these gorgeous clusters of pretty purple fruit, which were preceded by lush, verdant foliage and small, pink to lavender flowers.

seed head covered in snowOther plants in Carol’s garden, like this bluebeard (Caryopteris x clandonensis, Zone 6–9), provide interest through plant structures that have already faded. These seed heads don’t add exciting color, but are the clusters provide interesting shapes and perfect perches for clumps of snow to cling on to.

plant with flower buds covered in snowOther plants, like paperbush (Edgeworthia chrysantha, Zone 7–10), are excellent choices for the new growth they get at the end of the season. These buds won’t open until very late winter to early spring, but their silvery-green color are still an interesting addition to a winter landscape.

old flower bloom covered in snowAnother plant Carol enjoys for interesting seed heads and dried blooms are hydrangeas. This lacecap hydrangea will give an even more convincing lace illusion as the snow begins to melt.

shrub with orange foliage in snowy gardenThe first snowfalls of the season can be the most interesting, and not only because we haven’t yet tired of clearing cars, driveways and sidewalks. Some deciduous trees and shrubs often still have faded foliage that give the snow more surfaces to coat. Carol’s oriental spicebush (Lindera angustifolia, Zone 6–8) was still covered in light orange leaves when this snow hit.

spiky foliage peeking out from snow coverCarol has demonstrated how deciduous plants can still provide interest through fading foliage and seed heads, but evergreens are synonymous with winter for a reason. Conifers are always classic, but there is a whole world of trees, shrubs, and even some perennials to explore. Carol’s leatherleaf mahonia (Mahonia bealei, Zone 7–9) is s standout selection and adds and extra pop of color with leaves tipped in a vibrant orange-red.

moon gate covered in snowCarol’s garden is instantly recognizable from her stunning stone moon gate. Serving as a kind of picture frame in the landscape, many moments of magic have been captured through and around this garden portal. In this season the gate is showcasing the fallen tree that Carol mentioned in her intro.

drooping leaves on branch covered in snowWinter is also an time to take appreciation of some of the darker themes of life, like decay and death. The last leaves of a ‘Black Tower’ elderberry (Sambucus nigra ‘EIFFEL 1’, Zone 4–8) are sure to fall after this snowstorm, but they held on long enough to provide one last moment of interest and intrigue.

branch with red berries in snowBerries are always a wonderful addition to winter gardens for their bright color as well as the sustenance they provide birds during this unforgiving time of year. The vibrant red berries of ‘Winter Red’ winterberry (Ilex verticillata ‘Winter Red’, Zone 3–9) are extra radiant against a snowy white backdrop.

sparrow in a snowy gardenWith berries, seed heads, and plenty of places for shelter, it’s no surprise that birds make visits to Carol’s garden in winter. This white-throated sparrow (Zonotrichia albicollis) looks well-fed for the cold months ahead.

Thank you so much for another incredible collection of photos, Carol! Your winter submissions are incredible sources of inspiration and fantastic reminders that beauty is abundant in every season.

From fresh snow scenes to those rare winter blooms, please consider sharing photos of your winter garden with the blog. Follow the NEW directions below to submit your photos to Garden Photo of the Day!

 

We want to see YOUR garden!

Have photos to share? We’d love to see your garden, a particular collection of plants you love, or a wonderful garden you had the chance to visit!

To submit, fill out the Garden Photo of the Day Submission Form.

You can also send 5–10 photos to [email protected] along with some information about the plants in the pictures and where you took the photos. We’d love to hear where you are located, how long you’ve been gardening, successes you are proud of, failures you learned from, hopes for the future, favorite plants, or funny stories from your garden.

Do you receive the GPOD by email yet? Sign up here

Pilates Bar Kit with Resistance Bands, Pilates Workout Equipment for Legs, Hip, Waist, Arm, Squats Exercise Equipment for Home Workouts, Adjustable 3-Section Pilates Bar Kit for Women & Men

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Fitness Trackers,Smart Band 24/7 Health Monitoring,Blood Oxygen Heart Rate Sleep Monitor,Calorie Pedometer Steps Counter Activity watchs/Notifications for iOS/Android

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Millions of soon-to-be uninsured Americans are looking for a ‘plan B’ : Shots

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Robert and Emily Sory are starting an animal sanctuary at their home in Thompson Station, Tenn. In 2026, they plan to be uninsured. They’re looking for ways to pay for their care without coverage.

Blake Farmer
/WPLN News


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Blake Farmer
/WPLN News

It’s feeding time for the animals on this property outside Nashville. An albino raccoon named Cricket reaches through the wires of its cage to grab an animal cracker — an appetizer treat right before the evening meal.

“Cricket is blind,” said Robert Sory, who is trying to open a nonprofit animal sanctuary along with his wife Emily. “A lot of our animals come to us with issues.”

The menagerie in Thompson’s Station also includes Russian foxes, African porcupines, emus, bobcats and some well-fed goats.

The Sorys are passionate about their pets and seem to put the needs of the animals above their own.

Both Robert and Emily will start 2026 without health insurance.

Robert had been covered through a marketplace plan subsidized through the Affordable Care Act Marketplace. His share of the monthly premiums? Zero dollars.

Robert Sory feeds a blind racoon a treat before the evening meal.

Robert Sory feeds a blind racoon a treat before the evening meal.

Blake Farmer/WPLN


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Blake Farmer/WPLN

When he looked up the rates for 2026, he saw a barebones “Bronze” plan would cost him at least $70 a month. He’s decided to forgo coverage altogether.

“When you don’t have any income coming in, it doesn’t matter how cheap it is,” he said. “It’s not affordable.”

Dumping coverage

Marketplace plans from the Affordable Care Act no longer feel very affordable to many people, because Congress did not extend a package of enhanced subsidies that are expiring this month. An estimated 4.8 million are expected to go without coverage.

But even without a health plan, people will still need medical care. Many of them, like the Sorys, have been thinking through their “plan B” to maintain their health.

The Sorys both lost jobs in November, within days of each other. Robert worked as a farmhand. Emily worked at a staffing firm, and lost her insurance along with her position.

“It’s a horrible, horrible market right now. Really tough,” she said.

The first time she had to pay out of pocket for her three monthly prescriptions, it cost $184.

“To equate that to kind of how we think about it, you’re talking about 350 pounds of food for these animals,” Robert said. He pointed to his bobcats, who only eat meat.

Mapping out workarounds for the newly uninsured 

To keep kibble in the food bowls, the Sorys are prepping for an uninsured future. They both see the same psychiatrist, and met with him. He said he was willing to work with them by charging $125 per visit. They’ll have to go every three months to keep their prescriptions current.

And if other medical problems emerge? They’re hoping for the best.

“I’m not somebody who gets sick super often, thank god,” Robert said. “And if I do, generally I go to an emergency room where they’re going to bill me later and I can get on a [re-payment] plan.”

Emily Sory feeding grey foxes at their home in Thompson's Station, Tenn.

Emily Sory feeding grey foxes at their home in Thompson’s Station, Tenn.

Blake Farmer/WPLN


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Blake Farmer/WPLN

Emily has some costly health conditions and has already taken on some substantial medical debt.

“It’s just sitting there, and I’ve racked up money,” she said. “But I’ve had to go to the doctor.”

Donated drugs and sliding scales

Hospitals and clinics are bracing for the influx of newly uninsured patients. They’re also concerned that people won’t know about alternative ways to get some medical care.

“We don’t have marketing dollars, so you’re not going to see big billboards or radio ads,” said Katina Beard, CEO of Matthew Walker Comprehensive Health Center in Nashville, Tenn. It’s one of the country’s 1,400 Federally Qualified Health Centers (FQHCs).

FQHCs are partially funded by the federal government. Although they don’t usually offer free care, their fees tend to be lower or on a sliding scale.

“It’s likely they will receive a bill,” Beard said. “But the bill will be based on their ability to pay.”

Many FQHCs also have their own on-site pharmacies, and some offer prescription medications for free through a partnership with the Dispensary of Hope, a Nashville-based nonprofit.

Many hospital pharmacies also partner with the nonprofit, which has distributed medication donated by pharmaceutical companies to 277 sites in 38 states.

Robert Sory preparing to feed meat to a bobcat.

Robert Sory preparing to feed meat to a bobcat.

Blake Farmer/WPLN


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Blake Farmer/WPLN

The participating pharmacies must make the medicine available free of charge to people without insurance who have annual incomes under 300% of the federal poverty limit.

The organization primarily sources medications for chronic conditions such as high blood pressure, diabetes, and mental health. Demand is expected to outstrip supply in the new year, according to CEO Scott Cornwell.

“We’re projecting and engaging with our manufacturers and asking them, ‘Are you willing to help support for this future status that we are anticipating?'” he said. “By and large,” he said, pharmaceutical companies have said they’re willing to step up.

“Their strategy, their position, what their outlook looks like is always an at-play issue. So it’s a continuous conversation that we’re having,” Cornwell said.

Ten states still have Medicaid ‘gap’ 

Hospitals will also have to find a way to care for more patients who can’t pay. Industry groups like the Federation of American Hospitals have been vocal about the threat to hospitals’ financial health, and have urged Congress to extend the enhanced subsidies, which come in the form of tax credits.

The impact might be most acute in states like Tennessee that have not expanded Medicaid to cover people who are working — but don’t get job-based insurance, and can’t afford it on their own.

Ten states have chosen not to expand Medicaid to uninsured, low-income adults — an optional provision of the ACA that is mostly paid for by federal funds.

This Medicaid “gap” is expected to cause uninsured rates to jump by as much as 65% in Mississippi, and by 50% in South Carolina, according to the Urban Institute.

As Emily Sory pets one of her Russian foxes, she admits she is keenly aware that she will soon become part of this unfortunate — and growing — population. After all, her last job involved healthcare staffing. Her mother is a nurse.

“I understand the system. And I get it’s people like me that don’t pay their bill are why it suffers. And I feel bad,” she said. “But at the same time, I don’t have the money to pay it.”

This story comes from NPR’s health reporting partnership with Nashville Public Radio and KFF Health News.

How Cold Is Too Cold for Ducks?

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Raising ducks through winter can feel intimidating at first—especially if you’re staring at frozen water bowls, icy mornings, and temperatures that make you want to stay indoors. Naturally, the big question most duck keepers ask is: how cold is too cold for ducks?

The good news is that ducks are far tougher than they look. Thanks to their unique physical adaptations, they’re built to handle cold weather far better than many other backyard birds. However, even hardy ducks have limits.

When temperatures dip too low for too long—especially without proper shelter, water, and nutrition—ducks can experience stress, frostbite, and health issues.

Understanding duck cold tolerance helps you know when to relax and when to step in. This guide walks you through temperature limits, breed differences, winter shelter needs, feeding adjustments, water management, and warning signs to watch for—so your flock stays safe, comfortable, and thriving all winter long.

Understanding Duck Cold Tolerance and Temperature Limits

Ducks are surprisingly resilient in cold weather, often outperforming chickens when temperatures drop. Fully feathered, healthy adult ducks can tolerate freezing conditions that would stress many other poultry species.

Scientific observations and real-life experience from backyard duck keepers show that adult ducks can handle temperatures as low as -15°F for short periods—and sometimes even colder—when they have proper shelter and care.

Some flocks have safely endured temperatures between -20°F and -30°F (-29°C to -34°C) with extreme wind chills, as long as wind, moisture, and frozen water were managed properly.

One reason ducks handle cold so well is their high internal body temperature, which averages around 107°F (42°C). This higher baseline helps them retain warmth even when surrounded by freezing air or icy ground.

That said, cold tolerance isn’t unlimited. Prolonged exposure to harsh conditions without shelter, dry bedding, and unfrozen water can overwhelm even the toughest ducks. Knowing where the line is helps you provide support before problems arise.

Critical Temperature Thresholds

For most backyard duck keepers, 20°F (-6°C) is an important benchmark.

Above this temperature, healthy adult ducks generally manage well on their own. Below it, they begin to rely more heavily on human support to stay comfortable and healthy. This doesn’t mean ducks immediately suffer at 19°F—but it does mean you should start paying closer attention.

Once temperatures consistently fall below 20°F, ducks need:

  • Draft-free shelter
  • Dry, insulated bedding
  • Reliable access to unfrozen water
  • Extra calories to maintain body heat

Ducklings are an entirely different story. Baby ducks lack the feather development needed to regulate body temperature and cannot survive cold weather without heat.

Ducklings require brooder temperatures starting around 90–95°F (32–35°C) during their first week, decreasing gradually as they grow feathers. Until fully feathered, they must be kept indoors with supplemental heat.

How Cold Is Too Cold for Ducks: Breed Variations and Individual Factors

While ducks as a group are cold-hardy, not all breeds are equal. Some handle winter effortlessly, while others need extra help when temperatures dip.

Cold-Hardy Duck Breeds

Most domestic ducks tolerate cold well, especially breeds descended from mallards. These ducks evolved to survive seasonal changes and freezing conditions.

Cold-hardy breeds include:

  • Rouen ducks, with their thick, heavy plumage
  • Khaki Campbells, known for both productivity and resilience
  • Blue Swedish ducks, which handle cold and damp weather well
  • Pekin ducks, which adapt well to winter when sheltered properly

On the other hand, Muscovy ducks are less cold-tolerant than most domestic breeds.

Originating from warmer climates, Muscovies can become uncomfortable in freezing temperatures and are more prone to frostbite on exposed skin. They require extra dry, windproof shelter and close monitoring in cold regions.

Individual Health and Condition

Breed matters—but individual health matters just as much.

A well-fed, healthy duck with a full feather coat and good body weight will handle cold far better than a thin or stressed bird. Ducks rely on fat reserves for insulation and energy during winter. If a duck enters winter underweight or malnourished, cold weather becomes much harder to tolerate.

Feather condition is another major factor. Ducks depend on clean, waterproof feathers to trap warmth. Dirty, damaged, or poorly maintained feathers allow moisture in, which leads to rapid heat loss—even in moderately cold temperatures.

Ducks that can’t preen properly or don’t have access to water for cleaning may struggle much sooner than healthy flockmates.

Physical Adaptations That Help Ducks Survive Cold

Ducks are equipped with some impressive biological tools that make winter survival possible.

Waterproof Feather System

A duck’s feather system works like a high-performance winter coat.

The outer feathers are coated in oil from the uropygial (preen) gland near the tail. Ducks spread this oil through preening, making their feathers waterproof. This outer layer prevents snow and icy water from soaking through.

Beneath that lies a thick layer of soft down feathers, which trap warm air close to the body. This insulating layer is incredibly efficient and allows ducks to retain heat even in freezing conditions.

For this system to work, ducks must:

  • Stay clean and dry
  • Have access to water for preening
  • Avoid prolonged exposure to damp conditions

Wet or matted feathers lose insulation fast, making moisture control critical in winter.

Counter-Current Heat Exchange System

One of the most fascinating adaptations ducks have is their counter-current heat exchange system.

Warm blood flowing from the duck’s core transfers heat to cooler blood returning from the feet. This minimizes heat loss and keeps the core warm while allowing feet to remain cool without freezing.

Duck feet also contain mostly tendons and bone, not muscle, which reduces heat demand. That’s why ducks can stand on ice or swim in icy water without immediate harm.

Still, duck feet are the most vulnerable part of their body. Standing on frozen, wet surfaces without dry bedding increases the risk of frostbite.

Winter Shelter Requirements for Ducks

Ducks don’t need heated coops—but they do need protection from wind and moisture.

Essential Shelter Features

A good winter duck shelter should be:

  • Draft-free, especially at ground level
  • Well-ventilated to release moisture
  • Dry and sturdy, with a solid roof
  • Large enough for ducks to move comfortably

Ventilation is especially important. Ducks produce a lot of moisture through breathing and droppings. Without airflow, condensation builds up, increasing frostbite risk even when temperatures aren’t extreme.

Bedding and Floor Management

Bedding is one of your most powerful winter tools.

Straw is the best bedding choice for ducks in cold weather. Its hollow stems trap warm air, creating natural insulation. Wood shavings can work but are best layered underneath straw.

Using the deep litter method—adding fresh layers over time instead of removing everything—helps generate warmth as bedding decomposes. This composting action creates gentle heat and keeps floors warmer.

Keep bedding:

  • Several inches deep
  • Dry and fluffy
  • Changed or topped up regularly

Wet bedding equals cold feet—and cold feet lead to frostbite.

Water Requirements in Freezing Temperatures

Water is one of the hardest winter challenges—and one of the most important.

Why Ducks Need Deep Water

Ducks don’t just drink water. They need water deep enough to:

  • Rinse their eyes
  • Clean their nostrils
  • Aid digestion

Without this, ducks are prone to eye infections and respiratory issues.

Preventing Water from Freezing

Options include:

  • Heated water bowls or bases (effective to around 10–12°F)
  • Black rubber tubs in tires to absorb solar heat
  • Swapping frozen waterers multiple times daily in extreme cold

In very cold climates, rotating waterers is often the most reliable solution—even though it requires more effort.

Nutritional Needs for Cold Weather

Cold weather dramatically increases calorie needs.

High-Energy Foods

Ducks burn more energy staying warm, so winter diets should include:

  • Cracked corn
  • Scratch grains
  • Whole grains
  • Peanuts (in moderation)

Feeding these in the evening helps ducks generate heat overnight through digestion.

Protein and Supplements

Protein supports feather health, which supports warmth.

Continue feeding a quality duck feed and supplement with:

  • Mealworms
  • Greens like kale or cabbage
  • Vitamin supplements if sunlight is limited

Healthy feathers equal better insulation.

Behavioral Adaptations and Management

Ducks naturally adjust their behavior in winter.

Natural Cold Weather Behaviors

Expect ducks to:

  • Be less active
  • Spend more time resting
  • Huddle together for warmth
  • Venture out mainly during warmer daylight hours

These behaviors are normal and healthy.

Monitoring for Cold Stress

Watch for warning signs like:

  • Swollen or discolored feet
  • Lethargy beyond normal winter rest
  • Reluctance to move even during warmer hours

Address problems early to prevent serious injury.

Conclusion

So, how cold is too cold for ducks? For most healthy adult ducks, temperatures below 20°F signal the need for extra care—but not panic.

With proper shelter, dry bedding, unfrozen water, and increased nutrition, ducks can safely handle far colder conditions than many people expect.

By understanding duck biology, recognizing breed differences, and providing thoughtful winter support, you’ll help your flock not just survive—but thrive—through the coldest months of the year

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Systemic failures turn state mental hospitals into prisons : Shots

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Family photos and hospital records of Quincy Jackson III, gathered by his mother, Tyeesha Ferguson. The mental health system makes it “easier to criminalize somebody than to get them help,” she says. “He’s not a throwaway child.”

Meg Vogel for The Marshall Project and KFF Health News


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Meg Vogel for The Marshall Project and KFF Health News

SPRINGFIELD, Ohio — Tyeesha Ferguson fears her 28-year-old son will kill or be killed.

“That’s what I’m trying to avoid,” said Ferguson, who still calls Quincy Jackson III her baby. She remembers a boy who dressed himself in three-piece suits, donated his allowance, and graduated high school at 16 with an academic scholarship and plans to join the military or start a business.

Instead, Ferguson watched as her once bright-eyed, handsome son sank into disheveled psychosis, bouncing between family members’ homes, homeless shelters, jails, clinics, emergency rooms and Ohio’s regional psychiatric hospitals.

Over the past year, The Marshall Project — Cleveland and KFF Health News interviewed Jackson, other patients and families, current and former state hospital employees, advocates, lawyers, judges, jail administrators, and national behavioral health experts. All echoed Ferguson, who said the mental health system makes it “easier to criminalize somebody than to get them help.”

A portrait of Tyeesha Ferguson. She has a resolute look on her face and she is wearing a yellow t-shirt that says "Ferguson Family Reunion."

Tyeesha Ferguson has been trying to get mental health care for her son, Quincy Jackson III, for most of his adult life. He has cycled in and out of hospitals and jails for about a decade.

Meg Vogel for The Marshall Project and KFF Health News


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Meg Vogel for The Marshall Project and KFF Health News

State psychiatric hospitals nationwide have largely lost the ability to treat patients before their mental health deteriorates and they are charged with crimes. Driving the problem is a meteoric rise in the share of patients with criminal cases who stay significantly longer, generally by court order.

Patients wait or are turned away

Across the nation, psychiatric hospitals are short-staffed and consistently turn away patients or leave them waiting with few or no treatment options. Those who do receive beds are often sent there by court order after serious criminal offenses.

In Ohio, the share of state hospital patients with criminal charges jumped from about half in 2002 to around 90% today.

The surge has coincided with a steep decline in total state psychiatric hospital patients served, down 50% in Ohio in the past decade, from 6,809 to 3,421, according to the U.S. Substance Abuse and Mental Health Services Administration. During that time, total patients served nationwide dropped about 17%, from 139,434 to 116,320, with state approaches varying widely, from adding community services and building more beds to closing hospitals.

Ohio Department of Behavioral Health officials declined multiple interview requests for this article.

The decline in capacity at state facilities unfurled as a spate of local hospitals across the country shuttered their psychiatric units, which disproportionately serve patients with Medicaid or who are uninsured. And the financial stability of local hospital mental health services is likely to deteriorate further after Congress passed President Donald Trump’s One Big Beautiful Bill Act, which slashes nearly $1 trillion from the federal Medicaid budget over the next decade.

The constricted flow of new patients through state hospitals is “absolutely” a crisis and “a huge deal in Ohio and everywhere,” said retired Ohio Supreme Court Justice Evelyn Lundberg Stratton. As co-chair of the state attorney general’s Task Force on Criminal Justice and Mental Illness, Lundberg Stratton has spent decades searching for solutions.

“It hurts everybody who has someone who needs to get a hospital bed that’s not in the criminal justice system,” she said.

“I’m sick; I take medication”

Quincy Jackson III’s white socks stuck out of the end of a hospital bed as police officers stood watch.

At 5-foot-7-inches, Jackson has a stocky build and robotic stare. Staff at Blanchard Valley Hospital in Findlay, Ohio, had called for help, alleging Jackson had assaulted a security guard.

“I’m sick; I take medication,” Jackson said to the officers, according to law enforcement body camera footage. His hands were cuffed behind his back as he lay on the bed, a loose hospital gown covering him.

Ferguson called it one of his “episodes” and said her son experienced severe psychosis frequently. In one incident, she said, Jackson “went for a knife” at her home.

From December 2023 through July 2025, Jackson was arrested or cited in police reports on at least 17 occasions. He was jailed at least five times and treated more than 10 times at hospitals, including three state-run psychiatric facilities.

A recent psychiatric evaluation noted that Jackson has been in and out of community and state facilities since 2015.

Jackson is among a glut of people nationwide with severe mental illness who overwhelm community hospitals, courtrooms, and jails, eventually leading to backlogs at state hospitals.

High-profile incidents

That dearth of care is often cited by families, law enforcement authorities, and mental health advocates after people struggling with severe mental illness harm others. In the past six months, at least four incidents made national headlines.

In August, a homeless North Carolina man reportedly diagnosed with schizophrenia fatally stabbed a woman on a train. Also in August, police said a Texas gunman with a history of mental health issues killed three people, including a child, at a Target store. In July, a homeless Michigan man who family members said had needed treatment for decades attacked 11 people at a Walmart store with a knife. In June, police shot and killed a Florida man reportedly diagnosed with schizophrenia after authorities said he attacked law enforcement.

Mark Mihok, a longtime municipal judge near Cleveland, told a spring gathering of judges and lawyers he had never seen so many people with serious mental illnesses living on the streets and “now punted into the criminal justice system.”

37-day wait for a bed

At Blanchard Valley Hospital, sheriff’s deputies had taken Jackson from jail for a mental health check. But Jackson’s actions raised concerns.

In the body camera video, a nurse said Jackson was “going to be here all weekend. And we’re going to be calling you guys every 10 minutes.”

The officer responded: “Yeah, well, if he keeps acting like that, he’s going to go right back” to the county jail.

Within minutes, Jackson was taken back to jail, yelling at the officers: “Kill me, motherf—–. Yeah, shoot them, shoot them. Pop!”

Statewide, Ohio has about 1,100 beds in its six regional psychiatric hospitals. In May, the median wait time to get a state bed was 37 days.

That’s “a long time to be waiting in jail for a bed without meaningful access to mental health treatment,” said Shanti Silver, a senior research adviser at the national nonprofit Treatment Advocacy Center.

Long waits, often leaving people who need care lingering in jails, have drawn lawsuits in several states, including Kansas, Pennsylvania, and Washington, where a large 2014 class action case forced systemic changes such as expanding crisis intervention training and residential treatment beds.

Ohio officials noticed bed shortages as early as 2018. State leaders assembled task forces and expanded treatment in jails. They launched community programs, crisis units, and a statewide emergency hotline.

Yet backlogs at the Ohio hospitals mounted.
Ohio Department of Behavioral Health Director LeeAnne Cornyn, who left the agency in October, wrote in a May emailed statement that the agency “works diligently to ensure a therapeutic environment for our patients, while also protecting patient, staff, and public safety.”

“It’s heartbreaking”

Eric Wandersleben, director of media relations and outreach for the department, declined to respond to detailed questions submitted before publication and, instead, noted that responses could be publicly found in a governor’s working group report released in late 2024.

Elizabeth Tady, a hospital liaison who also spoke to judges and lawyers at the May gathering, said 45 patients were waiting for beds at Northcoast Behavioral Healthcare, the state psychiatric hospital serving the Cleveland region.

“It’s heartbreaking for me and for all of us to know that there are things that need to be done to help the criminal justice system, to help our communities, but we’re stuck,” she said.

Ohio officials added 30 state psychiatric beds by replacing a hospital in Columbus and are planning a new 200-bed hospital in southwestern Ohio.

Still, Ohio Director of Forensic Services Lisa Gordish told the gathering in Cleveland that adding capacity alone won’t work.

“If you build beds — and what we’ve seen in other states is that’s what they’ve done — those beds get filled up, and we continue to have a waitlist,” she said.

Heartland Behavioral Healthcare in Massillon, Ohio, is a medium sized building made of beige and brown bricks. It sits on a wide green lawn.

Heartland Behavioral Healthcare in Massillon, Ohio, is one of the state’s psychiatric hospitals.

Meg Vogel for The Marshall Project and KFF Health News


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Meg Vogel for The Marshall Project and KFF Health News

This year, Jackson waited 100 days in the overcrowded and deadly Montgomery County jail for a bed at a state hospital, according to jail records.

Ferguson said she was afraid to leave him there but could not bail him out, in part, she said, because her son cannot survive on his own.

“There’s no place for my son to experience symptoms in the state of Ohio safely,” Ferguson said.

Sick system

Patrick Heltzel got the extended treatment Ferguson has long sought for her son, but he stabbed a 71-year-old man to death before getting it.

The 32-year-old is one of more than 1,000 patients receiving treatment in Ohio’s psychiatric hospitals.

“People need long-term care,” Heltzel said in October, calling from inside Heartland Behavioral Healthcare, near Canton, where he has lived for more than a decade after being found not guilty by reason of insanity of aggravated murder. Inpatient care, he said, helps patients figure out what medication regimen will work and deliver the therapy needed “to develop insight.”

As he spoke, the sound of an open room and patients chatting filled the background.

“You have to know, ‘OK, I have this chronic condition, and this is what I have to do to treat it,'” Heltzel said.

Patrick Heltzel is shown in the backseat of a car, cuddling a black dog.

Patrick Heltzel with his dog, Violet, during a family visit in October 2023. (Jan Dyer)

Jan Dyer


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Jan Dyer

As the ranks of criminally charged patients in Ohio’s hospitals have increased over the past decade, the shift has had an impact on patient care: The hospitals have endangered patients, have become more restrictive, and are understaffed, according to interviews with Heltzel, other patients, and former staff members, as well as documents obtained through public records requests.

Escapes and a lockdown

Katie Jenkins, executive director of the National Alliance on Mental Illness Greater Cleveland, said the shift from mostly civil patients, who haven’t been charged with a crime, to criminally charged patients has changed the hospitals.

“It’s hard in our state hospitals right now,” she said. Unfortunately, she said, patients who have been in jail bring that culture to the hospitals.

In the first 10 months of 2024, at least nine patients escaped from Ohio’s regional psychiatric hospitals — compared with three total in the previous four years, according to state highway patrol reports.

In one instance, two female patients at Summit Behavioral Healthcare near Cincinnati escaped after one lunged at a staff member. In another, a man broke a window and climbed out. Most of the escapes, though, were not violent.

Days after a patient at Northcoast jogged away during a trip to the dentist in a Cleveland suburb, state officials stopped allowing patients to leave any of the six regional hospitals.

A memo to leaders at the hospitals said officials had seen “similarities across multiple facilities,” raising significant concern about “ensuring patient and public safety.”

For Heltzel, the inability to go on outings or to his mother’s house on the weekends was a setback for his treatment. In 2024, when the lockdown began, he had more freedom than most patients at the psychiatric hospitals, regularly leaving to go to the local gym and attend off-site group therapy.

His mother signed him out each Friday to go home for the weekend, where he drove a car and played with his 2-year-old German shepherd, Violet. On Sundays, Heltzel was part of the “dream team” at church, volunteering to operate the audio and slides.

Federal records reveal that, at Ohio’s larger state-run psychiatric hospitals, including Summit and Northcoast, patients and staff have faced imminent danger.

In 2019 and 2020, federal investigators responded to patient deaths, including two suicides in six months at Northcoast. One hospital employee told federal inspectors, “The facility has been understaffed for a while and it’s getting worse,” according to the federal report. “It is very dangerous out here.”

Disability Rights Ohio, which has a federal mandate to monitor the facilities, filed a lawsuit in October against the department. The advocacy group, alleging abuse and neglect, asked for records of staff’s response to a Northcoast patient who suffocated from a plastic bag over their head. At the end of October, the court docket showed the parties had settled the case.

Retired sheriff’s deputy Louella Reynolds worked as a police officer at Northcoast for about five years before leaving in 2022. She said the increase in criminally charged patients meant the hospitals “absolutely” became less safe. Her hip still hurts from a patient who threw her against a cement wall.

Reynolds said officers should be able to carry weapons, which they don’t, and that more staff are needed to handle the patients. Mandatory overtime was common, she said, and often staff would report to work and not “know when we would get off.”

A disaster that wasn’t averted

Back at Heartland, Heltzel requested conditional release. The judge denied the release request.
Heltzel said it was devastating. He grew up Catholic and said, “I was kind of looking for absolution.”

Now, Heltzel said he is practicing acceptance. “Acceptance is all the more important to practice when you don’t agree with something,” Heltzel said, adding, “I’m a ward of the state.”

He still hopes to be released: “I just do what I can to move forward.”

Heltzel, like Jackson, had been hospitalized before and released. In early 2013, Heltzel said, he asked his dad to kill him.

“And he refused and I did smack him,” he said.

Heltzel was sent to Heartland for a short stay — about 10 days, according to his mother, Jan Dyer. She recalled “begging” the hospital staff to keep him.

Heltzel said he remembers not being ready to leave: “I was still sick, and I was still delusional.”

Back at home, he said, he had a “sense of existential dread, like that all this horrible stuff was going to happen.” He stopped taking his medication.

Within weeks, Heltzel killed 71-year-old Milton A. Grumbling III at his home, placing him in a chokehold and stabbing him repeatedly, according to court records. He beat him with a remote control and then left, taking a Bible from the home, as well as a ring. Delusional with schizophrenia, Heltzel believed that Grumbling had sexually abused him in another life, according to the records.

A family member of the man he killed told the judge in 2023 that Heltzel should “stay in prison,” according to court records.

In denying his conditional release, judges cited Heltzel’s failure to take medication before killing Grumbling.

Jenkins, who said she worked at a state hospital for nine years before becoming the lead advocate for NAMI Greater Cleveland, said psychiatric medications can take as long as six weeks to become fully effective.

“So clients aren’t even getting stabilized when they’re being hospitalized,” Jenkins said.

‘He’s not a throwaway child’

In a July interview, Jackson said inconsistent care or unmedicated time in jail “worsens my symptoms.” Jackson was on the phone during a stay at a state psychiatric hospital.

Tyeesha Ferguson sits at a table and wears reading glasses as she looks through various paperwork relating to her son, Quincy Jackson III.

Tyeesha Ferguson looks through police reports, court files, and hospital records for her son, Quincy Jackson III.

Meg Vogel for The Marshall Project/KFF Health News)


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Meg Vogel for The Marshall Project/KFF Health News)

Without medicine, “my head hurts, to be honest,” Jackson said, before asking to get off the phone because he was hungry. It was lunchtime. “Can you get the information from my mom?” Jackson said. “She has the records.”

After Jackson hung up the phone, Ferguson explained that “he says the food is excellent, so he does not want to miss it.” And, she added, the hospital staff had not yet seen the explosive side of her son.

In early September, after 45 days at Summit — his longest stay yet at a state psychiatric hospital — Jackson returned to the Montgomery County jail facing misdemeanor charges because of an altercation in April with staff at a Dayton behavioral health hospital. In court, Ferguson said, her son struggled to explain to the judge why he was there. On a video call from the jail days later, she saw him playing with his hair and ears.

“That tells me he’s not OK,” Ferguson said.

Before Jackson’s diagnosis more than a decade ago, Ferguson said, her son wasn’t a troublemaker. He had goals and dreams. And he’s still “loved and liked by a lot of people.”

“He’s not a throwaway child,” she said.

KFF Health News is a national newsroom that produces in-depth journalism about health issues.

The Marshall Project – Cleveland is a nonprofit news team covering Ohio’s criminal justice systems.

How to Grow Hellebores, the Winter-to-Spring Sensation

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By the mid-1850s, the hybridization of various species as ornamental specimens was well underway across Europe.

A close up horizontal image of pink and white hellebore flowers growing in the late winter garden with soil and fallen leaves in soft focus in the background.

It wasn’t until the 19th Century that hellebores made their way into American gardens, courtesy of Cornell University botanist Liberty Hyde Baily, whose Cyclopedia of American Horticulture described eight species well suited to home gardening.

By the 20th Century, other noteworthy Philadelphia region gardens, including the Scott Arboretum at Swarthmore College, and Winterthur, the DuPont estate, had impressive ornamental collections.

Because of their ease of cultivation, early bloom time, and longevity, today’s hellebores are in great demand.

To enjoy hellebores at their best, select locations that are sheltered from the summer sun, and give them room to naturalize.

A close up horizontal image of purple nodding hellebore flowers growing in the spring garden surrounded by glossy green foliage.A close up horizontal image of purple nodding hellebore flowers growing in the spring garden surrounded by glossy green foliage.

Consider planting sites that can be comfortably viewed through windows, or near entryways, so you don’t to go strolling about the frozen grounds to appreciate them.

If you’re a winter-hardy soul, you may like to scatter plants along wooded paths, beneath deciduous trees and shrubbery, and in the shadow of structures like walls and fences, where they can be discovered and celebrated.

A Note of Caution:

It is important to note that like many ornamentals, hellebores are toxic to people and pets.

In addition, skin contact may cause irritation, so gardening gloves are a must when you are handling these plants.

How to Grow

Hellebores require loamy soil that is moist but drains well, with an ideal pH of 7.0 to 8.0. You may want to conduct a soil test and amend according to the recommendations.

They also do best planted under deciduous trees that provide at least partial shade in summer months. You need to avoid placements that expose plants to strong, drying winds.

A close up vertical image of hellebore flowers growing in the spring garden pictured in light sunshine on a soft focus background.A close up vertical image of hellebore flowers growing in the spring garden pictured in light sunshine on a soft focus background.

New plants should be provided with about an inch of water per week in the absence of rain.

You want the soil to maintain even moisture, but not become oversaturated. Once established, additional water is only necessary during dry spells.

Fertilization is not necessary, simply maintain the loamy soil, amending it each spring with rich organic material to provide a fertile growing medium.

Hellebores are long-lived, and each year they get bigger and produce more flowers.

You can expect at least 10 productive years for your investment, given proper soil and moisture, and a hospitable location.

Don’t have a large yard or garden? No problem. Hellebores can also be grown in containers.

Cultivars to Select

Now that you know all about this ornamental perennial, let’s take a quick look at some cultivars for your garden.

We know that the species Lenten rose is H. orientalis. However, the ones we find for sale are usually H. x hybridus.

A close up horizontal image of hellebore flowers growing in the early spring garden pictured on a soft focus background.A close up horizontal image of hellebore flowers growing in the early spring garden pictured on a soft focus background.

That is because most cultivars are hybrids, bred for optimal color and performance in the US.

Hellebores are fascinating because even in their native land, a single species may exhibit a variety of different characteristics.

When breeders cross these already variable natives with other species or hybrids, the result is a dazzling array of options.

You can learn more about the different types of hellebores in our guide.

Here are a few of my favorite cultivars to get started:

Onyx Odyssey

Double-flowered ‘Onyx Odyssey’ is a standout in the late winter garden. Imagine the contrast between a light coating of white snow and the deep purple-black blooms.

A close up square image of H. x hybridus 'Onyx Odyssey' growing in the garden pictured on a soft focus background.A close up square image of H. x hybridus 'Onyx Odyssey' growing in the garden pictured on a soft focus background.

‘Onyx Odyssey’

You can plant in a swath with lighter colors for contrast.

Find potted plants available at Burpee.

Painted Bunting

If dark-and-moody isn’t your style, try ‘Painted Bunting,’ with its single blooms featuring creamy white sepals and deep red throats and veining.

A close up square image of white and pink H. x hybridus 'Painted Bunting' growing in small containers pictured on a soft focus background.A close up square image of white and pink H. x hybridus 'Painted Bunting' growing in small containers pictured on a soft focus background.

‘Painted Bunting’

Plant together with ‘Onyx Odyssey’ for a dramatic light-and-dark display.

You can find potted plants available at Burpee.

Wedding Party Bridesmaid

‘Wedding Party Bridesmaid’ is a standout cultivar that features double flowers in white with dark pink picotee edges and veining.

A close up square image of the flowers of H. x helleborus 'Wedding Party Bridesmaid' growing in the garden pictured on a soft focus background.A close up square image of the flowers of H. x helleborus 'Wedding Party Bridesmaid' growing in the garden pictured on a soft focus background.

‘Wedding Party Bridesmaid’

Find potted plants available at Burpee.

Maintenance

Keep the garden weeded to deter pests and inhibit disease. Snip off spent flower stems at their base to promote foliar growth post-bloom.

If you want to divide plants, do so in late winter or early fall. This is not a necessity, unless clumps don’t have room to naturalize or you want to propagate new plants.

A close up horizontal image of a clump of hellebore flowers growing in the garden with soil and fallen leaves in soft focus in the background.A close up horizontal image of a clump of hellebore flowers growing in the garden with soil and fallen leaves in soft focus in the background.

Late fall is the time to prune the old foliage to the ground to make way for next spring’s new growth.

Some folks leave the foliage in place because it is evergreen, but in locales with harsh winters, the leaves often end up floppy and brown, and spoil the appearance of spring’s new blossoms.

In addition, old foliage may harbor pests and diseases that winter over, so it may be wise to cut the stems back to the ground.

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