Raphael Stevens

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    Here’s What Astrologists Say To Add to Your Wellness Routine RN, According to Your Zodiac Sign

    Most of us set our resolutions and wellness routines based on what we think is good for us, but our astrological signs can tell us a lot about what is actually good for us. Most of us know the basics of our signs, and maybe reading about your sign even helps explain why you are the way you are. I’ve looked to my zodiac to check compatibility with friends or potential romantic partners and to explain personality traits (like how I think everything is a sign from the universe—a true Pisces through and through!). So why not use astrology to see what wellness routines we would should try to be healthier and happier? I grilled two astrologists to see what the stars have in store for our wellness routines in 2022. 

    Mind: Meditation or breathwork
    “Aries go hard and fast, and they rarely slow down to catch their breath,” explained Natasha Weber, Australia’s leading media astrologer. Because of their fast-paced nature, meditation is probably the last way an Aries wants to spend their free time, but they would benefit from the much-needed relaxation and focus. Aries should aim to find a balance of stillness along with their desire for action and adventure. Whether it’s first thing in the morning or before bed at night, take some much-needed time for deep breathing to balance out your high energy.

    Body: Get moving
    Natalie Holbrook, an intuitive astrologer and spiritual coach, explained that an Aries has “a lot of natural fire that needs to be shaken.” In other words, Aries often have pent-up energy that needs to be released. Make sure you’re breaking a sweat at least a few days a week and incorporating daily movement to release energy. Bottom line: Find balance by setting aside time for stillness and movement for optimal health in 2022. 

    Mind: Balance out your budget
    Holbrook explained that Taurus is the ruler of financial stability, so she recommended Taureans should create a love affair with their bank account. “Fall in love with your money, both the way you think about it and the way you make it.” This can mean you set a clear budget, and instead of feeling restricted by it, you feel empowered that you are saving for your goals and dreams or that you reassess your spending habits to spend money in ways that bring you joy.

    Body: Balance out your diet
    “Bulls adore rich foods and delicacies with all the trimmings, which isn’t always great for their health,” Weber said. While Taureans tend to overindulge, no one should feel deprived of what brings them pleasure. So in 2022, our Taureans should try to find a healthy, balanced diet by loading up on fruits, veggies, whole grains, healthy fats, and clean protein sources while dressing it up in homemade sauces, dressings, and seasonings to feel more satisfying. 

    Mind: Start journaling
    Holbrook explained that Geminis are known to over-worry and overthink, so they can find balance and stress less by taking up a daily journaling practice. “There’s a lot that goes on in that active mind of yours, so get it all out and onto paper,” she suggested. This can include practices like daily gratitude journaling, following journaling prompts, or worry journaling.

    Body: Change up your gym routine
    According to Weber, Geminis can get bored at the drop of a dumbbell, so they need to constantly switch up their fitness routine, which will not only keep you excited about your fitness routine but can also challenge your body. In 2022, don’t let your gym routine become complacent or boring. Switch up the exercises or schedule or maybe try a new fitness class. The more diverse, the better. 

    Mind: Go to therapy
    Since Cancers can be sensitive and emotional, Holbrook suggested they make sure they’re getting the needed support to work through the emotions. “You feel deeply and a lot (and we love you for it!), so we want to make sure any old programming or patterns holding you back can be relieved,” she said. Find a therapist or look into practices like EFT (Emotionally Focused Therapy), tapping, and shadow work. 

    Body: Try laughter yoga
    Weber explained that Cancers often have a hard shell that serves to protect their feelings, locking emotions away to avoid being judged or hurt. Cancers should look for activities that can give them any kind of mental, emotional, and even physical release, and laughter yoga can do just that. It’s a positive exercise that floods the body with those feel-good hormones, and yes, it is exactly what it sounds like: laughing and yoga combined. However, it’s not a comedy show—it’s using breath work that feels similar to laughter in order to release the same happy hormones and release emotions.

    Mind: Prioritize self-love
    According to Holbrook, the #1 thing Leos can do to improve their wellness is to show themselves some love. “Leos need to drop the need for permission or validation from others and trust their own decisions and internal compass,” she said. Look for validation internally instead of from external sources by frequently checking in on how your body and mind feel and letting your feelings and wants guide all your decision making. Also, work on loving yourself more by keeping promises to yourself and becoming more “you.” 

    Body: Fit in more cardio
    Wondering what type of exercise is best for you? While having a balance of strength training and cardio is crucial for every sign, the zodiac suggests that cardiovascular health is most crucial for you. “Maintaining a healthy cardiovascular system is paramount to Leo’s well-being since Leo rules the heart,” Weber explained. Try incorporating more spin classes, long-distance running, or dance classes into your workout regime. 

    Mind: Practice mindfulness
    Good news: You probably are already great about eating clean and fitting in exercise. But the one part of your wellness you probably need to work on? Mindfulness. “Virgo is the sign that rules health, so Virgos are usually already disciplined about their diet and exercise regime,” Weber said. But she said Virgos can be incessant overthinkers and maybe too hard on themselves when it comes to sticking with their routines. Mindfulness is a great natural remedy for a Virgo. This can help them calm their thoughts and redirect them in more optimistic, self-loving ways.

    Body: Connect with nature
    Holbrook explained that the Earth is a Virgo’s place of wellness, meaning Virgos feel safest, happiest, and healthiest when they can surround themselves with nature. This year, make sure you’re connecting to nature on the reg; get connected to nature no matter where you live or what space you have by growing plants, flowers, or herbs in your home or outside in a garden or by taking more walks outside and working out outdoors when possible.

    Mind: Put your happiness first
    According to Holbrook, Libras need to stop prioritizing the needs of other people and make this the year of filling your own cup up first. Because of your peace-keeping nature and likability, you’re probably a chronic people pleaser and go out of your way to help others. But this often drains Libras, leaving little energy to take care of themselves. In 2022, commit to taking care of your happiness first. Pick non-negotiables (like daily movement or meditation), and say no when you want to say no.

    Body: Drink more water
    According to Weber, Libra governs the kidneys, so maintaining hydration is vital. Drinking plenty of water helps the body’s detoxification system work optimally as well as helps to maintain energy levels so Libras can have the energy for social plans and building connections. Bonus: Drinking more water adds to that gorgeous glow that Libras are so famous for. 

    Mind: Blow off steam
    “Scorpios can be super intense because they feel everything so deeply,” Weber said. While their passion is admirable, it can also wreak havoc on their stress levels, so finding an outlet that lets off some steam is crucial to their well-being. “Scorpios are complex creatures, and what works as a release for one Scorpio isn’t going to have the same effect for another.” In other words, find what works for you to blow off some steam, whether it’s meditation, therapy, exercising, or a hobby like painting.

    Body: Prioritize gut health
    Gut health is crucial, regardless of what time of the year you were born or what zodiac sign you are, but, according to Weber, Scorpios can be especially prone to constipation and other gut issues. She suggested prioritizing gut health by loading up on fruits and veggies, talking to your doctor about taking a probiotic, and eating more fiber.

    Mind: Find an adventurous hobby
    Holbrook said Sagittarians love travel, but they should also find a hobby in their regular life. In between weekend getaways and summer vacations, you can bring that sense of adventure by trying something new. For example, sign up for a course that will blow your mind, get creative by diving into a new art project, or try a fitness class you would never try before like pole dancing. You can try looking up a place you’d like to travel to and bring the travel to your home with a virtual cooking class, foreign film, or learning a new language.

    Body: Sweat it out
    “Since Sagittarians are fire signs, getting their sweat on in the gym or a hot yoga studio is so important,” Holbrook suggested. Prioritize getting hot this year with heated workouts, tough cardio that makes you sweat, or even by consistently visiting a sauna. However, Sagittarians can push themselves too hard and can be in danger of overworking themselves. Make sure you listen to your body to get the most out of your workouts and avoid injury. 

    Mind: Have more fun
    Capricorns are already good at pushing themselves, and the practice that will boost their wellness and provide more balance is to have more fun. Holbrook explained it’s important for Capricorns to take pressure off by giving yourself more time to simply enjoy life. “When you thrive physically, mentally, and emotionally with more joy and fun in your life, so do your wallet and your success, so don’t feel guilty about wasting time” she said. Make time for the things that keep you enjoying life, like exercise, laughter, time with friends, and adventures. 

    Body: Get deep tissue massages
    Capricorns work hard and often undertake tasks that take a high degree of mental and physical effort. “Forget telling a Capricorn to take it easy and rest a while—they won’t listen to you!” Weber said. A Capricorn needs to find time to relax once their work is done, so a deep tissue massage can help ease tired muscles, aches, and pains. Not able to spend $$$ on a deep tissue massage (’cause same)? Try self-massage, which can be just as effective but totally free. For bonus wellness, you can add some aromatherapy to the massage oil, and you have a winning Capricorn wellness hack. 

    Mind: Plan vacations and trips
    According to Holbrook, there is nothing an Aquarian needs more than to feel free and adventurous—it makes them feel like their truest, happiest, and most present selves. Her advice for 2022 is plan more vacations this year. Whether you have a staycation or travel across the ocean, invite your best friends or go solo, or save up for months or do activities that are totally free, fit in more time this year to explore new places and escape your normal environment.

    Body: Detox your sleep routine
    Having trouble sleeping, staying up too late watching Netflix, or waking up exhausted? The stars get it. Weber explained that Aquarius’s planetary ruler, Uranus, influences the nervous system, which means Aquarians need to calm their often-frayed nerves. If they’re not, their overstimulated nervous system can lead to insomnia. Upgrade your sleep routine to relax the nervous system before bed by sticking to a schedule, having time to unwind, and providing a calming environment.

    Mind: Foster your support system
    “Pisces are very sensitive, so they can take on everything, including blame,” Weber explained. Because of their sensitive nature, they usually end up in caretaking roles to help others. Maybe you’re the friend everyone goes to for advice or your family depends on you. But you need to be taken care of too. To ensure you have a support system to help you release pressure and emotion, Weber suggested seeking out consistent therapy or fostering a system of friends, family members, and even colleagues you can go to for advice and support.

    Body: Start a health vision board
    It’s time to get super clear about your health goals, whether it’s running a marathon or eating a plant-based diet. “2022 is Pisces’ year to dive into their greatest dreams and bring their visions to life,” Holbrook said. She suggested Pisces create a vision board to manifest their greatest health dreams into reality, since getting into a creative state is when Pisces feel most connected and inspired. Either write down your health goals or add pictures that represent what you want, whether it’s more energy, better sleep, less anxiety, or a healthier diet. Every time you look at your vision board, you’ll be inspired to be healthier.

    The Self-Care Activity You Should Try
    based on your zodiac sign More

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    How To Build a Better Relationship With Your Boss

    Your boss: Like it or not, they play an important role in your professional life. Why? Well, if you want to continue to climb the career ladder and make forward progress in your career, your boss’s favorable opinion is (very) important. Plus, when you spend so much time working with someone, it’s only natural to crave at least a decent rapport between the two of you. However, you don’t need me to tell you that establishing and fostering a positive relationship with your superior isn’t always so easy. It can be tough to walk that line between overly professional and a little too comfortable.
    Yes, striking that balance can be a challenge, but it’s definitely still doable—as long as you take the right steps! Use these six tips to improve, grow, and strengthen your relationship with your boss.

    1. Be a great employee
    Let’s start with the obvious, shall we? You can be the friendliest, most outgoing person in the entire office, but if your work is sub-par and you refuse to offer any sort of contributions to your team? Well, getting your boss (and your coworkers, for that matter!) to think highly of you is going to be pretty much impossible. Your first step is to ensure you’re an awesome employee that’s truly adding value to your organization. Do your best work. Chime in with constructive ideas in team meetings. Stay far away from office gossip. Your attitude and high-quality work will be a constant reminder to your boss of why exactly they hired you in the first place.
    It seems basic, but a positive reputation will lay the groundwork for a better relationship with your colleagues—especially your boss!

    2. Ask for feedback
    All bosses are different, but one rule holds true across the board: All managers love an employee willing to take initiative. Proactively asking for feedback from your supervisor is a great way to demonstrate that you’re constantly looking for ways to grow and improve. Of course, you don’t want to take this concept to the extreme. Your boss will likely only grow annoyed if you check in for constructive criticism after every single email you send. However, setting up a time to discuss your performance every few months—or after the completion of a large project or presentation—should be enough to show that you’re interested in evolving without being a pest.

    3. Communicate effectively
    Communication is key in any relationship, but it’s definitely crucial when it comes to relationships between superiors and subordinates. Your boss needs to be in the know about what’s happening! At the same time, though, you don’t want to overwhelm them with constant updates and unnecessary information.
    It’s for this very reason that it’s a great idea to get a handle on how exactly your boss prefers to communicate. Do they like to have weekly or monthly meetings when you can update them on your progress and any roadblocks? Are they someone who relies heavily on email because they’re frequently out of the office—meaning they prefer you send sporadic notes when you complete something or need more information?
    I know that this can be a little challenging to discern, particularly if you’re somewhat new in the office. However, pay close attention to how your boss interacts with you. It’s human nature to communicate with others in the same way we’d prefer to be communicated with, so this can be a revealing clue you can utilize to bolster your communication skills with your boss.
    If nothing else, don’t be afraid to set up a quick meeting to talk it out with your manager. Getting on the same page about preferred communication right from the get-go will only make both of your lives easier and your relationship even stronger!

    Source: Colorjoy Stock

    4. Make small talk
    There’s no official handbook that dictates what exactly the relationship with your boss should look like. Some people have very formal and professional relationships with their superiors, whereas others are much closer and more casual. Some never see each other outside of the office, while others follow coworkers on Instagram and frequently hang out at work happy hours.
    Regardless of your current relationship, there’s never harm in making small talk with your boss. Whether it’s about weekend plans or a half marathon you know they’re training for, chit-chatting about personal tidbits can help strengthen the relationship with your boss by making things a little more friendly and a little less rigid. No, you don’t want to waste precious work hours jabbering on and on about the latest episode of Yellowstone, but a few minutes of friendly conversation in the break room won’t hurt!

    5. Offer to help
    Your boss might seem like they’re always on top of everything—they never make a mistake and never lose their cool. However, we all find ourselves in situations when we could use a little bit of help, so it’s important to note that your boss may not always be willing to admit it.
    If your supervisor seems stressed and overwhelmed, go ahead and step up to the plate and offer to help. Perhaps they mentioned a client report that they’re trying to get out the door even though they’re pressed for time. If you have the know-how to take care of it, explain that you’re happy to handle a portion for them so they don’t have so much on their plate. Even if they end up turning you down, the fact that you were willing to reach out and offer help will carry a lot of weight.

    6. Practice empathy
    Often, it’s all too easy to jump to conclusions and assume your boss is just out to get you. That daunting project, tight deadline, or dreadfully boring conference call—they’re all your boss’s attempts to punish you. But that’s not always true. 
    It’s important to take a deep breath and always give your supervisor the benefit of the doubt, even when things get tough. Remember, your boss isn’t only responsible for their own pieces of the puzzle—they’re also in charge of ensuring the quality of work produced by you and your coworkers. Having to manage others can be a tough job—remind yourself that your boss is only human. That sense of understanding alone is enough to shift perspective and drastically improve your relationship with your manager.
    All in all, we want great relationships with our bosses. It certainly helps in making those 40+ hours you spend in the office each week that much better! But sometimes, fostering a positive bond with your boss can involve navigating murky waters. Put these six tips to use, and you’re sure to notice improvements right away!

    9 Productivity Hacks That Will Help You Impress Your Boss While Working From Home More

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    Could Intermittent Resting Be The Key To Your Fatigue Problems?

    Ever randomly left your desk mid-morning to bask in the sun, head buried in a racy novel? Or taken a quick post-run nap on your lawn? You’re in tune with your body’s needs and on the right track, according to experts. There’s a term for these regular breaks — Intermittent Resting.
    You’re probably already familiar with the term Intermittent Fasting — cycling between eating what you like and restricting your food intake via techniques like the 5:2 and 16:8. For the uninitiated, the theory goes like this: by giving your body a break from food you can not only lose weight, but potentially improve your metabolism and reduce your risk of certain diseases such as heart disease and diabetes.
    Now, health and fitness experts are talking about Intermittent Resting, the idea that the body also needs to cycle through small bursts of inactivity (activity fasting, if you will) in order to perform at its best. So, can scheduling rest with the enthusiasm you usually reserve for scheduling workouts really support your health and fitness goals?
    REST AND DIGEST
    Nahid de Belgeonne, a former fashion industry employee and owner of a London-based fitness studio Good Vibes started creating deliberate pockets of rest throughout the day — a kind of deliberate down time — once she discovered the power of rest.
    That she felt happier, healthier and more productive as a result of her new regime will come as news to nobody. But she also credits intermittent resting with making her fitter, stronger and improving her quality of movement. She now trains others in the art of snacking on rest via her yoga-meets-meditation technique, The Human Method.
    READ MORE: The 16 Best Mental Health Podcasts To Help You Cope With Anxiety, Depression, And More
    RHYTHM AND SNOOZE
    Nahid explains that her theory is based on the body’s ultradian rhythms. The sister science of circadian rhythms – which control your 24 hour sleep-wake cycle – ultradian rhythms refers to the cycles that the systems in your body move through during the waking day. The concept is nothing new; it was proposed in the 1950s by sleep researcher Nathaniel Kleitman, whose contribution of the field of shut-eye is such that he’s often referred to as the ‘father of sleep’.
    That the wellness industry is finally sitting up and taking notice doesn’t surprise Dr Kat Lederle, chronobiologist and sleep coach at the sleep education platform Somnia. “We’ve seen significant scientific interest and progress in nutrition, fitness and sleep — circadian health is the next big topic,” she explains.
    While much of the focus in recent years has been on how your behaviour impacts your ability to fall – and stay – asleep, your behaviour impacts your waking function, too. “The body clock is made up of two clusters of 50,000 cells in the hypothalamus and we refer to that as the suprachiasmatic nucleus (SCN),” Dr Lederle explains. “The SCN is like a conductor, setting the timings for everything else that happens in your body, so while your ultradian rhythms vary from system to system, your body clock ensures they’re working in harmony together. If your internal rhythms become misaligned, that can lead to all sorts of problems.”
    It’s thanks to a raft of circadian rhythm research that we now understand that the repercussions of this ‘misalignment’ extend far beyond a night spent tossing and turning. A disrupted body clock has been shown to interfere with everything from your appetite to your co-ordination and mood. Extreme disruption, the likes experienced by shift workers, has even been linked with depression.
    But if the behaviour that contributes to a broken body clock sits on a sliding scale, with the shift workers whose livelihoods depend on keeping variable hours at one end. On the other, you’ll find the kind of habits you know you shouldn’t do, but you probably do anyway — working through your lunchbreak, doing a HIIT session when your body is begging for yoga and reading the internet instead of your book come bedtime.
    It’s these everyday behaviours, Dr Lederle explains, that present an opportunity to optimise your circadian health. “By becoming more aware of your body clock and adopting behaviours that supports its optimal functioning, as opposed to railing against it, you can not only reduce your risk of various diseases, but improve your day to day functioning.”
    Essentially, it’s about practising sleep hygiene, but for the waking day, too. And among the tools in Dr Lederle’s ‘wake hygiene’ toolkit is a habit that sounds a lot like Intermittent Resting. Regular rest, it transpires, is the backbone of good body clock behaviour.
    “I call them ‘mini breaks’, but they amount to the same thing — taking a break of up to 20 minutes every 90 minutes or so. For me, it’s sitting back for a moment and bringing an awareness to my breaths. But I think the key is doing something in that time that you enjoy. It’s not paying your bills or contacting your accountant — it’s something you’ve chosen to do.”
    READ MORE: Struggle to Get to Sleep? Try These 5 Breathing Techniques
    PAUSE FOR EFFECT
    What seems to elevate Intermittent Resting from your average work break is its intuitive nature; the idea that tapping into the times when your body is best primed for activity and rest could be a useful tool for those in the business of incremental gains. “Mini breaks are just one example of how aligning your schedule with your body clock can support your health goals,” adds Dr Lederle, who gives the example of planning when you exercise.
    If the idea of taking a 20-minute break every 90 minutes makes your heart race (not the goal), even breaking for five or 10 minutes can help. “I’m a huge believer in doing your own experiments and seeing for yourself what works for you,” adds Dr Lederle. “If you’re truly free to plan your life in the way that suits you, the repercussions on your health and wellbeing could be huge.”
    READ MORE: How To Get Better Quality Sleep
    Make Intermittent Resting Work For You
    Take a chronotype holiday
    Dr Lederle suggests taking a five-day trip with the goal of tuning into your natural waking and sleeping hours. Go to sleep when you feel tired, rise when you’re ready and avoid sleep saboteurs like screens. “By day five, you should know what your natural sleep timings are, and ideally you’ll start sleeping in that time window every night.”
    Find out your MEQ
    By now you’ll already known what hours you like to sleep, but for a more scientific approach, take the Morning-Evening questionnaire. There are 19 questions designed to tell you where you sit on the sliding scale of morning person and evening person.
    Keep an energy diary
    You’ll know intuitively when your energy ebbs and flows throughout the day by the times you usually reach for a coffee or a snack. Start consciously tuning into your feelings, and noting them down. Look out for the obvious signs, like yawning, as well as how engaged you feel in a task. Keep it up for a week and see what patterns you notice. This will guide you to your own Intermittent Resting breaks.
    Make it stick
    Your body clock is like a baby – it loves routine. “Anything you do that’s part of a routine will help your body clock to know what to expect, be that the time you do a workout or when you eat your lunch,” adds Dr Lederle. Once you’ve identified your energy peaks and troughs, schedule your breaks accordingly, and stick with it.

    The article Can Intermittent Resting Help You Reach Your Goals? was originally published on Women’s Health UK.

    READ MORE ON: Activity Fasting Health Advice Intermittent Resting Mental Health mental health advice More

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    6 Changes an OB/GYN Wants You To Make RN

    We’re flooded with health tips on a regular basis (“Don’t eat this!”, “Buy this supplement!”, “Work out more!”), and figuring out how to keep our bodies healthy can feel overwhelming. Between influencers, specialists, and bestselling books, it’s difficult to know who to listen to and what advice to take. At The Everygirl, our mission is to make wellness less overwhelming (because taking care of your body should be easier and feel more natural than asking for a raise or cultivating a killer wardrobe). As the resident wellness editor, I’m on a mission to bring you only the top experts (who know their stuff) and advice that will actually help improve your well-being instead of causing you stress, anxiety, or guilt. 
    While you might know that eating veggies and moving the body are crucial daily habits, so is tending to your sexual health—and most of us aren’t paying enough attention to it. So I asked a leading women’s health expert and gynecologist the most basic tips that everyone with a vagina can adapt today to become a bit healthier by tomorrow. Dr. Mary Jane Minkin, MD, OB/GYN, is basically your neighborhood gynecologist who also happens to be a leading professor at Yale University and has been honored by The Connecticut Women’s Hall of Fame for her significant contributions to the care and well-being of women (NBD). Here are six easy changes she recommends everyone can make for better health. 

    Meet the expert
    Mary Jane Minkin, MD, OB/GYN
    Gynecologist and Clinical Professor at Yale University

    Stop…
    1. Relying on “Dr. Google”
    PSA: Call your doctor with questions and concerns instead of typing it into Google. Besides the common WebMD anxiety (Googling a small headache or minor pain can spiral into major health anxiety), Dr. Minkin also warned that there’s a lot of false information that can be damaging. “Don’t believe everything you read on the internet,” she advised. “Googling your questions can be helpful at times, but it’s always a good idea to check with your health care provider instead.” In other words, feel free to search for things like how to naturally improve energy if you’re feeling a slump (eating an apple, getting outside, or moving the body can’t hurt!), but for making conclusions about your health and symptoms? Leave that job for a professional, not a search engine.
     
    2. Waiting for a reason to see your gyno
    Abnormal symptoms, family planning, painful periods, and switching birth control methods are all great reasons to visit your gyno, but they’re not the only reasons. In fact, you should make regular visits to your doc even when you don’t have a reason at all. “Wanting to be healthy is the only reason you need to see your OB/GYN,” Minkin encouraged. “It is absolutely necessary to schedule routine appointments to monitor your health as you age.” The general rule of thumb is an annual gynecological checkup, but talk to your doctor about what frequency makes sense for your body, symptoms, and lifestyle.
    Minkin also advised that it’s most important to feel comfortable with your provider. While you still need appointments with a gynecologist to receive the recommended pap smears, exams, etc., regular checkups with a knowledgeable physician’s associate, nurse practitioner, or midwife is fine, as long as you feel safe, heard, and comfortable with them.

    3. Using scented soaps, washes, tampons, etc. “down there”
    While vanilla-scented wash or tampons with a “fresh” floral scent might sound alluring, they’re probably not good for you. For one reason, vaginas are not supposed to smell like vanilla or florals—they’re supposed to smell like vaginas (and that’s OK!). If you notice an abnormal scent coming from your period, discharge, or the general “down there” area, Minkin recommended talking to your doctor to rule out infections and evaluating what hygiene products you’re using. “A lot of products (especially scented) throw off the vagina’s pH balance,” she warned. “To balance yeast and bacteria in the vagina, swap the fancy soaps for a non-toxic, unscented, and pH-balancing external wash. A healthy vagina is an acidic vagina!” PS: That goes for toys, condoms, and anything else that might come in contact with your vagina. Unscented is best.
     

    And start…
    4. Tracking your cycle
    If you don’t have a go-to app or old school calendar method to keep track of your cycle, you need to (even if you don’t think there’s a “reason” to know when you’re getting your period). “It’s important to keep track of your menstrual cycle to know your timing of ovulation, whether or not you are trying to conceive,” Minkin said. “When you are familiar with your cycle, you’re better equipped to recognize when something might be wrong or irregular.” Knowledge is power, and that goes for your fertility cycle too. Use an app like MyFlo to record symptoms like migraines, PMS, cramps, and acne, or simply mark on your calendar the first and last day of bleeding so you can look for any irregularities. And if you don’t get a regular period, tracking any symptoms can help you identify patterns and possible causes. 
     
    5. Examining your breasts regularly
    Putting on a face mask and dry brushing might be regular acts of self-care you know and love, but I’d like to suggest a new self-care practice to add to your routine: examining your breasts. Whether it’s before bed, any time you’re in the shower, or once a week, turn feeling yo’self into a regular habit so you know what your breasts feel like and can detect any changes or abnormalities early on (for how to perform a breast exam, click here).
    “Although OB/GYNs aren’t supposed to officially recommend breast exams, we do promote ‘breast self-awareness,’ so make sure you know what your breasts feel like and report any changes you notice to your health care provider,” Minkin said. The point is not to worry about every lump, bump, or tenderness but rather to know your breasts so well that you know when you feel something abnormal. Knowing your body is the most powerful tool for our health we have access to, so start practicing self-awareness with regular breast exams. 
     
    6. Taking safe sex seriously
    I don’t know who needs to hear this, but your use of protection should not be determined by your possibility to get pregnant. Whether you’re on oral birth control, have an IUD, are with someone of the same sex, or cannot get pregnant for whatever reason, you should still use protection when having sex with a new partner or multiple partners (you can never be too safe). If you’re unsure, ask your doctor about what safe sex method is best for you and when a form of protection is necessary. Also, Minkin recommended regularly getting tested for STIs (at least annually if you’re using protection, but the best practice is to both get tested before any new partner). Minkin’s slogan? “There is a Trojan for everything.” Always have some form of protection on hand, just in case. 

    5 Things You’re Doing to Your Vagina That You Shouldn’t Be More

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    9 New Products for Your Vagina That Will Transform Your Sexual Health

    Growing up, learning how to use a tampon was the extent of my knowledge of vagina products and sitting through sex ed was my only understanding of the inner workings of the vagina. Every time the word was mentioned, I turned red with embarrassment. Thankfully, gone are the days of keeping any talk of “the vag” reserved for awkward and often misleading education that makes you want to leave the room.
    Thanks to revolutionary, female-led companies leading the charge in redefining sexual wellness, the once hush-hush topic is not only openly and honestly discussed but also celebrated (as it has always deserved!). From innovative menstrual products to refreshing hygiene offerings we never knew we needed, these brands have all of our “down-there care” needs (and wants) covered. Read on for nine feminine care finds you’ll want to “Add to Cart.” Spoiler alert: There’s something for everyone.

    The Period Company
    Period Underwear
    Being on your period and feeling sexy (and comfortable) never belonged in the same sentence—that is, until now. Stylish and functional, the Period Company’s panties feature toxin-free, moisture-wicking fabric, four-layer absorbency, and leak-proof technology. Choose from heavy, sporty, light, and overnight styles. Whether you’re ready to swear off pads and tampons because of the negative impact they have on the environment or they’re annoying and messy (I could go on and on), these eco-friendly substitutes prove you don’t have to sacrifice hot girl vibes for protection. Period.

    Heating Patch
    We all know that riding the crimson wave comes with bloating and painful cramping. Enter: these heating patches that give off soothing warmth to help relax your muscles and provide relief from nagging cramps and uncomfortable bloat. Did I mention they’re made with botanical oils that won’t mess with your hormones or skin? No harsh chemicals here.

    Feminine Wipes
    You know that so-fresh-and-so-clean feeling you get after washing your face? These plant-based, pH-balancing wipes will leave you with that same feeling down there. What’s more, they’re equal parts convenient and versatile—use them after a gym sesh, before or after having sex, or when you’re on your period. Your “honeypot” (vagina, ICYMI) will thank you.

    Vaginal Balance Capsules
    Sexual health is not only about what’s on the outside. Feeling and functioning at our best means taking care of our insides too. If you could use a little help in that area, talk to your doctor about adding these supplements, which support your urinary tract health and balance your vaginal pH to your wellness regimen. With ingredients sans GMO, gluten, harmful fillers, and artificial preservatives, you can rest assured that you’re giving your vagina the right kind of TLC.

    Elvie Trainer
    The pelvic floor (made up of the muscles between the tailbone and the pubic bone) is having a moment, and rightfully so. From bladder and bowel movement control to better sex and core stability to prenatal and postpartum well-being, the muscle group has a lot of crucial functions, and it’s about time we give it the time and attention it deserves. The Evie Trainer helps you do just that. Inserted like a tampon, the app-connected device will lead you through targeted exercises that’ll give your pelvic floor a workout—consider it your new personal trainer. Before trying, make sure to talk to your gynceologist or pelvic floor specialist to see if it’s right for you.

    Natural Cycles
    NC° Birth Control
    Birth control that is hormone-free and side effect-free sounds too good to be true, but this new birth control method is changing the game. Using an app and your basal body temperature, this FDA-cleared digital contraception tool tracks your fertility status and tells you when to use protection to prevent pregnancy. Offered as a monthly or an annual subscription, the app boasts a 98% effectiveness when used correctly. As always, talk to your gynecologist about a birth control plan that’s right for your lifestyle, health goals, and body.

    Finger Vibrator
    PSA: Self-pleasure is a form of wellness, and this finger vibrator does the trick. Meant to be worn on your finger, its design is as versatile as it is sleek. Whether you favor the flat and squishy angle or use the device before, during, or after sex, the Fin Finger Vibrator lets you call the shots. The best part (other than the “O” you’ll get, of course)? It’s small but mighty and discreet enough to take on the go.

    Travel Size Lube
    Small enough to throw in your carry-on and tuck away in your nightstand, this lubricant duo is TSA- and bedroom-approved (because you never know when the mood will strike). The organic lube is moisture-boosting and both device- and condom-friendly, while the silicone alternative boasts long-lasting lubrication and is best used with condoms. They’re vegan and cruelty-free with no added fragrance or parabens, so the only thing you have to worry about is deciding which one you’re more in the mood for.

    Author: Nadya Okamoto
    Period Power
    Though not a product you can use on your vagina, this book is a must-have, whether you’re a “menstruator” or not. It takes a deep dive into menstruation, the stigmas and inequities surrounding it, and how to break down the silence, shame, and stigmas to change the conversation around periods. To continue her advocacy, author Nadya Okamoto launched August, a period care company and community that promotes honesty, transparency, inclusivity, and diversity in relation to menstruation.

    Please consult a doctor before beginning any treatments, supplements, or product routines. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

    6 Life-Changing Things I Learned About Vaginas From This Netflix Show More

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    I Asked an Abundance Coach How To Have the Best Year Ever, and Her Tips Will Change Your Life

    Not sure what an “abundance coach” is? I grilled one for deets, and her tips might just be the key to actually changing your life. Every January, we all say, “This will be my year,” as if changing the calendar magically brings us healthier habits, a more successful career, or our dream relationship. But then we make it to the end of the year without much changing, and we swear that the following year will be the one that will change our lives. Sure, we’re consistently growing and changing, but most of us never reach our best selves or dream lives like we swear we will on Jan. 1. I’m over the pointless New Year’s resolution cycle, so I asked Jocelyn Kelly Reid, an intuitive abundance coach and feminine energy healer, how to make this year different from any year before.
    Reid is an expert on using energy to attract abundance and manifest success, which means her strategy is way different from the typical “Get a promotion” or “Work out five times a week” goal-setting that only points out what we haven’t achieved yet. Scroll down to read Reid’s best tips you can implement today in order to make 2022 your most successful, abundant, and joyful year ever (actually). 
     

    Meet the expert
    Jocelyn Kelly Reid
    Intuitive Abundance Coach and Feminine Energy Healer
    Reid is an Intuitive Business & Abundance Coach who has taught countless women to manifest their best lives. She has been featured on top-rated manifestation podcast EXPANDED as well as publications like MindBodyGreen and SheKnows.

    1. Practice intentions over resolutions
    Instead of worrying about a New Year’s resolution, claim an intention. When we set resolutions, we tend to set them 10 steps ahead of our current reality and then quickly feel defeated when we can’t manage this new way of living because we haven’t allowed ourselves to take the proper steps first. I have found that intentions have a much higher success rate than resolutions, which typically make us feel overwhelmed, stressed out, and unaccomplished. Write down your intention on a piece of paper or put it on a Post-it somewhere that you look on a regular basis like the fridge, bathroom mirror, or on your desk.
    For example, my intention a couple years ago was to be more intentional with each decision that I made, and it truly changed my life. I was more intentional about who I was spending time with and how I was spending my time (even down to the smallest moments). It made me live more “on purpose” rather than continuously operating on cruise control. Even the basics like fun and rest (which are major priorities for me!) were amplified. By making this simple adjustment, I created what is now nearly a seven-figure business—when I had no plans of starting a brand the previous year. Because of this intention, I was able to be extremely proactive with how I lived my life and in turn created a business with a hell of a lot more ease and flow. Setting an intention is life changing! 

    2. Get present with yourself
    Rather than rushing out of bed in the morning, take 15 minutes to sit in complete stillness and allow your thoughts, feelings, and scattered energy to drop out of your body and into the floor, seat, or surface beneath you. This practice supports you in emptying your energetic body of anxiety-inducing thoughts and helps you stay calm and centered throughout the day. Life happens in the “now,” so the more anchored you are into the present moment, the more capacity you have to create magic.

    3. Practice gratitude
    Every day, write a list of 10 things that you are grateful for. The list can be truly anything on your heart: people, experiences, pets, or the gratitude that you have for simply living another day. A regular gratitude practice sounds simple, but when practiced consistently, it increases your baseline for feeling good, in tune, and in flow with life. Over time, it also reduces the occurrence of your brain dropping into a negative thought pattern. The better you feel, the more abundance will be drawn into your life.

    4. Make your body your priority
    …and not for the sake of looking good but to feel good. While fatigue, anxiety, sleep deprivation, or bloat seems common, it isn’t meant to be your natural state. The human body is intended to thrive. Make it a practice to check in with your body throughout the day to see what you need. Some easy adjustments include drinking lemon water in the morning, taking naps, getting regular massages, or taking supplements that are right for you. Also, walking more helps get our bodies and lymphatic system moving (especially if you’re sitting at a desk all day).
    Remember this is not about losing 20 pounds (unless you are doing that from a place of love for yourself); it is about creating a peaceful, nourishing atmosphere within. The calmer you feel, the more you’ll be able to receive your manifestations and the more capacity you will have to walk through life powerfully.

    5. Expand your mind
    We often look to others to show us what’s possible, but I’m a big believer in showing yourself what’s possible. The biggest mistake that people make in manifestation is staying in their current energy, actions, and environment and waiting for big things to drop out of the sky. This is not how manifestation works: You have to start moving toward what you desire, sometimes in non-linear ways. Book the trip that you’ve been dying to take or spend a weekend at a hotel that you love to really shake things up. Buy that fancy perfume you’ve always wanted or redecorate your home into the palace of your dreams (of course, all within—I’m not telling you to spend your entire paycheck! You can start small and build up). The moral is to do whatever feels luxurious and expansive for you to inspire growth toward your desires. The more expansive you allow your life to get, the more you will see that you are stepping into an entirely new reality.

    6. Forgive yourself
    We spend far too much time in the space of regret. When you actually forgive yourself, you create more energetic space for good things to come in. I recommend laying down and putting your hand on the part of your body that feels full of emotion (whether it’s a metaphorical association like your heart or where you physically feel tension like raised shoulders). Then, allow those emotions to melt away. While you’re doing this, reaffirm that you love and forgive yourself. This can be very powerful for situations that feel deeply regretful—we are humans and are allowed to make mistakes. Let yourself feel those emotions and finally move on to the better things in life.

    7. Do something today that your future self would thank you for
    You will become the highest version of yourself that “has it all” by consistently taking mini action steps toward your dream life. Your dream life is laid brick by brick, so the more you “build,” the more you invite magical moments into your reality that you wouldn’t have anticipated otherwise. IMO, “waiting on life” is a fool’s game. Instead, reframe this to “Life is waiting on you.” Start acting like whoever your highest self is. What is their morning routine like? What do they eat? How do they approach meetings or dinner plans with friends? Start acting in those ways now rather than waiting for a dream job, dream group of friends, dream bank account, etc.

    8. Have fun
    No, seriously! Having fun acts like a magnet when it comes to attracting your desires. Often, when we feel stalled or stuck, we simply aren’t having enough fun. Sure, we’re meant to learn a lot of lessons and work hard for what we want, but the best part about being human is getting to enjoy the things that only humans can experience (like going on trips, eating delicious food, hosting parties, meeting new friends, laughing hard, being spontaneous, and planning adventures). I encourage you to make the decision to live. Learning to create joy, no matter what is happening in the world, is why we’re all here. Take advantage of your human existence (without feeling guilty)—I promise, it feels good.

    9. Get out of your comfort zone
    Get out of your comfort zone, and better yet, do something that scares you. It’s hard to receive more if you’re only doing what you already know. If you stay the way that you have always lived, how do you expect your life to change? Remember that living a bold, glorious life is also full of taking bold, glorious risks. The most successful people in the world are big risk takers. Believe in yourself and go for the gold. 

    10. Don’t take life too seriously
    We tend to take life far more seriously than we need to, and it creates a lot of stress and overthinking and less sound decision-making. For example, we often slip into being more offended than is needed by something someone said or did or judgmental about someone else’s life choices. Remember that people are just doing their best with the tools that they have and that their best may not be your version of their best. We’re all doing this thing called life together. Keep everything in perspective and it will feel far easier.

    10 Ways to Love Yourself More
    that you haven’t tried yet More

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    The 16 Best Mental Health Podcasts To Help You Cope With Anxiety, Depression, And More

    Podcasts are incredibly popular these days, and there are so many to choose from. From politics to pop culture this type of audio entertainment covers almost everything you can think of and is a great way to pass the time and learn something new. But that’s not all it’s good for – mental health podcasts, in particular, can boost your emotional wellness and be an effective form of self-care.
    Shelby John, a clinical social worker who specialises in addiction, anxiety, and trauma, loves mental health podcasts because they are not only extremely accessible for most people, but they are also free. “The freedom to be able to listen to episodes whenever and wherever you want is incredible,” she says. “This allows people who maybe otherwise would not go to therapy or hire a coach to access knowledge and practical skills from professionals.”
    READ MORE: 12 Bonnie Mbuli Wellness Quotes
    The information you consume has a direct impact on how you behave, feel, and think, says Amy Morin, a therapist and the host of The Verywell Mind Podcast. “If you listen to podcasts that share stories, strategies, and tips that can improve your mental health, you can learn how to improve your psychological well-being,” she explains. “A podcast might affirm the information you already know, which can reassure you that you are on the right path. A podcast might also help you feel less alone. This is especially true if you hear stories and interviews with guests you can relate to. You might also learn new things or discover strategies you can try to reduce your anxiety or boost your mood.”
    Most mental health podcasts feature experts in a specific field, such as behavioral scientists, psychologists, therapists, or other types of pros with unique and helpful insights to share.
    How To Choose A Mental Health Podcast That Is Right For You
    The host will be your constant companion, so look for one whose personality and voice mesh well with you. You should also make sure the podcast you’re listening to is produced by a licensed and legitimate mental health care provider, advises Licensed Clinical Social Worker and Licensed Master Social Worker Kayleigh Parent. “Even then, just because someone is licensed does not mean they are competent or using evidence-based practices,” she says.
    Another factor to consider is whether you are part of the target audience. Of course, anyone can listen to any podcast, but you may be able to benefit more if you tune into ones that you feel a kinship with, whether it is because of the age group, ethnicity, gender identity, or mental health issue they address.
    READ MORE: Why You Need Boundaries ASAP
    Know that many of the conversations that take place on podcasts are based on personal experience. The host and guests may touch on sensitive topics that trigger you. If you’re not comfortable with what will be discussed on a podcast (read those episode blurbs beforehand!), it may not be right for you.
    Remember: Podcasts are not a replacement for therapy. If you struggle with issues such as addiction, eating disorders, domestic violence, self-harm, suicide, or trauma, seek help from a medical professional.
    Ready to jump in? Here are the 16 best mental health podcasts recommended by experts. More

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    Want a Raise? Here’s Exactly How To Ask Your Boss

    You’re going to ask for a raise. Did your stomach just leap into your throat at the sight of that sentence? I can’t blame you—anybody will be quick to admit that asking for a pay increase is anxiety-inducing at best. As with anything, the key to making this conversation run smoothly is preparation. The more groundwork you can lay ahead of time, the less panicked you’ll feel when you need to look your boss in the eye and make that request. So, where should you start?

    Ask yourself these four questions before even knocking on your manager’s door:

    1. What specifically have I achieved in the past six months to one year?
    There’s a big difference between wanting a raise and deserving a raise. And if you really want to make a strong case for yourself, you need to prove that you fall into that second category. What have you done recently that has contributed to your company’s success? Pick at least three key accomplishments that you can point to. Whether you planned a company golf outing or took the lead on a major presentation, having those wins and accolades in your back pocket will make it easier to show your boss that you’ve actually earned a pay increase.

    2. How can I quantify those achievements?
    You’ve probably heard a lot about quantifying your achievements in terms of the job hunt—it helps to have hard facts and statistics on your resume. But the same holds true when you’re asking for a raise. While you’re not looking to secure a new position, you are still aiming to prove why you’re worthy of something (in this case, more money as opposed to a job).
    Take another look at the achievements you outlined in the previous step and see if there are any important numbers you should be highlighting. Did that golf outing include 250 participants and over 20 sponsors? Did that big presentation lead to $5,000 in additional revenue? It’s hard to argue with data, so work it in wherever you can.

    Source: Social Squares

    3. How much of a pay increase do I want?
    You know you want a raise. But that alone isn’t enough. Chances are, your manager is going to ask you exactly how much you’re looking for. You don’t need to give a super exact number here, but you should at least be prepared with a range. Exactly how much you ask for is up to you. But if you’re worried about seeming unreasonable, asking for a 3-5% increase is pretty normal. You can also do some research on competitive salaries in your area to get a better grasp on what you should be asking for. Knowledge is power.

    4. Is now a good time to ask?
    Timing matters. There’s a good time to ask for a raise and a not-so-good time to ask for a raise (and I’m not just talking about before your boss has had her morning cup of coffee). Is your company in a period of transition? Have there been recent layoffs or other instability? Have you only been there for a few months? Were you just given a raise not that long ago? Those are all indicators that you should probably wait on asking for a pay increase—unless you’re someone who looks forward to rejection.

    Source: Social Squares

    How To Ask Your Boss for a Raise
    When this conversation can be so incredibly nerve-racking, what do you need to do to approach your boss in a way that’s polished and professional? Here are a few key tips to keep in mind.

    1. Set a meeting
    This is a serious conversation that’s worthy of the full attention of both you and your manager, meaning it’s not something you can say in passing when you’re both grabbing coffee refills. The most common time to request a raise is during your performance review. But if you don’t have one of those coming up and feel like you need to ask for an increase now, set a meeting with your boss so you both have some quiet, uninterrupted time to have a productive discussion.

    2. Focus on results
    Everybody wants a raise, but why do you specifically deserve one? As we touched on above, your request is most impactful when you can highlight results that your efforts have achieved. Don’t fall into the trap of emphasizing your own emotions as justification for your request, and instead keep the spotlight on how you’ve served your company. You’ll make a much stronger case for yourself.

    3. Rehearse (yes, seriously)
    Admit it: You’ve done your fair share of practicing in front of your bathroom mirror before job interviews. You can do that very same thing before asking for a raise. This is an important conversation, and your nerves are going to be running high. Talking through what you want to say and any other possible scenarios beforehand will give your confidence a boost.

    4. Prepare for rejection
    In an ideal world, your boss would respond by saying of course you deserve a raise and that she’s thrilled to be able to offer you exactly what you’re asking for. Unfortunately, reality doesn’t always work that way—which means you need to know how you’ll move forward if your ask is met with a “no.”
    Is there something else you’d want to ask for, like more vacation days or a more flexible schedule? Will you simply respond to your boss by thanking her for her consideration? Nobody wants to think about worst-case scenarios, but being prepared is one of the best things you can do when you’re entering any sort of negotiation.

    Asking for a raise is enough to inspire sweaty palms and shaky knees. However, remember that you are your own best advocate in your career—nobody is going to ask for this pay increase for you. So take a deep breath, rely on these questions and tips, and prepare to approach the conversation feeling calm, cool, and collected.

    4 Things to Negotiate If You’re Denied a Pay Raise More