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      13 Wellness Trends to Try From Home

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      So your barre studio is closed, the local health food store has limited stock, and you’re lacking motivation to cook anything that doesn’t come from a box or the frozen section. Just because this year looks a little different than you thought it would when you made your New Year’s resolutions, it doesn’t mean you can’t still be working towards your health goals and achieving your best self. With scary headlines and a stay-at-home order, 2020 also brought wellness trends less focused on buzzwords and more focused on actual self-care. Here are 13 of them that you can try at home:
      1. A tech detox
      A juice detox is so last year (or, like, 2010… does anybody think foregoing food for multiple days is a good idea anymore?). In 2020, it’s all about the technology detox. Whether this means keeping your phone at the bottom of your beach bag for the entirety of a pool day or turning off Netflix for an afternoon of reading or painting, designate a specific amount of time to go tech-free. Try an entire day every week (yes, Instagram can wait!), or just an hour tech-free before bed. Read a book, sip some tea, and enjoy the freedom of not having your phone as a fifth limb, 24/7. 
      If you find it difficult to designate a specific amount of time to go tech-free, designate a space in your home. Whether it’s your kitchen table, bedroom, or meditation corner, setting tech-free rules for your space helps set expectations and guidelines. A designated tech-free area can help you remember to put away phones during meals or to turn off Netflix before bed.

      Source: @crystalinmarie

      2. Intuitive eating
      Luckily for our fridges (and our sanity), “dieting” is officially a bad word. Rather than labeling foods as “good” or “bad” and driving ourselves crazy with guilt, we’re eating intuitively. That’s right: restrictive diets and calorie counting are canceled. Instead, tune in to your body to feed it what it needs (and when it needs), and don’t worry so much about outside rules, recommendations, and regulations.
      Intuitive eating can help you not only take control of your eating habits, but can help you know your body better and become your healthiest self. When you’re eating, step away from the laptop, turn off the TV, and notice the smells and tastes of the food. Take time to thoroughly chew and enjoy, feeling thankful for the nourishment you’re receiving. Notice how your body is feeling and stop when you’re no longer hungry. 

      3. Body hair (and identifying what’s best for you)
      Emily Ratajkowski sported body hair in a sexy editorial shoot, Miley Cyrus notoriously dyes her armpit hair, and even Vogue ruled the bush is back. For decades, women’s bodies have been expected to be completely hairless everywhere, all over, and all the time. But we are mammals, and more importantly, humans, and humans have body hair. Humans also have different preferences, so while some of us feel best with the smoothness of just-shaved legs and a freshly waxed bikini line, others of us prefer to grow it all out, and that’s OK.
      Whether you feel better with hair, your waxing salon is closed, or you just don’t give a damn (because there are more important things to worry about than leg hair), experiment with what level of body hair makes you feel most confident. If you feel best without hair (or without hair in certain parts and grown out hair in others), check out our guide to removing body hair. And if you’re enjoying the freedom of not having to worry about hair removal and feel sexier or more badass with body hair, then let it rage. 

      Source: @lolaomonaija

      4. Ayurvedic rituals (and other ancient practices)
      OK, let me nerd out for a sec. I have been obsessed with Ayurveda, one of the world’s oldest systems of medicine, since I wrote my college thesis on it (back in the good old days) and even saw an Ayurvedic practitioner. The system was developed over 3,000 years ago in India and is still widely practiced all over the world today. I know I’m a nerd, but how cool is that!? Imagine my delight when ancient rituals like tongue-scraping,  adaptogens, palo santo burning, and oil pulling started to become a part of mainstream media over the past couple of years. Practices that have been around for centuries are officially “trending” in the 2020 wellness space. 
      I love this “trend” because we have so much to learn about our own bodies through looking at practices in other cultures, time periods, and belief systems. To try some of these ancient practices at home, don’t just do it because your favorite wellness blogger says so. Read up on the history, benefits, and beliefs behind each of the rituals; talk about them with your doctor, and be your own guinea pig. 

      5. CBD for relaxation 
      We’ve talked about CBD for your beauty routine and have tried it in everything from candles to sunburn relief. But this year, we’re focused on how CBD can be used to boost relaxation and soothe anxiety (because 2020 is the year of constant anxiety). CBD can be used for many different purposes, but it has a reputation for its calming effects, delivered in easy and accessible ways. Check out our favorite products of all time, and try incorporating the buzziest wellness ingredient into your routine in whatever way is best for you, whether it’s a bath bomb, a lotion, or ingestible drops. 

      Equilibria
      Balance Box

      Use code “theeverygirl” for 20% off your first order!

      Equilibria
      CBD Bath Bombs

      Use code “theeverygirl” for 20% off your first order!

      Source: @jahirka

      6. Period tracking
      Staying at home 24/7 means you’re probably spending a lot more time bingeing Netflix, cleaning out your junk drawer, and teaching yourself more TikTok dances than you care to admit. Why not spend a little of your extra time getting to know your reproductive system better? The latest trend in menstrual health is not just holistic gynecology or non-toxic tampons (although both are great!), but tracking your cycle to find out what foods, workouts, and lifestyle tips are best for your body during each phase.
      To learn more, check out seven things every woman should know about her period and download a period-tracking app like MyFlo that gives you information about each day of your cycle. While we’re on the subject, having a period does not have to be a weakness; besides the fact that we can, you know, grow a freaking human being, women can use period tracking as a biohack to achieve better productivity. That goes for your work-from-home schedule, too. 

      7. Red light therapy
      Dubbed “the fountain of youth” by Glamour Magazine, red light therapy has been popping up everywhere from dermatologist offices to fitness centers. Joanna Vargas, celebrity facialist and Everygirl editor girl-crush, told Shape Magazine, “Red light therapy speeds the healing of the body, reduces inflammation, and helps hydration levels in the skin.” Luckily for 2020, this buzzy wellness trend is not just for expensive spas or wellness retreats. The latest products offer benefits of red light therapy from home (which is good since even wrinkles and low back pain isn’t worth risking your or other people’s safety). Try it for yourself with at-home devices that are more effective and affordable than ever.

      8. A tech-focused approach to fitness
      When you’re not detoxing from tech, technology can actually be used for good. Since going on a run can get boring and going to a yoga studio isn’t possible (or safe), technology has been trending in the fitness world. For regular class-goers, fitness apps and online subscriptions (like Everygirl-favorite, obé fitness) provide an alternative to studios, and equipment like The Mirror and Peloton bike bring the fun of workout classes to the comfort of your home (even if they’re out of my price range).
      Besides just alternatives to classes, technology can help you make the most out of your workouts too. According to the American College of Sports Medicine, technology (such as the Fitbit and Apple Watch) was the most popular form of wearable devices in 2019, and in 2020, they’re being used to motivate and monitor at-home exercise. Look out for virtual reality and even smarter fitness equipment making its way into your at-home fitness routine in the future. 

      Source: @theplussizedprep

      9. Mental health is #1 priority
      The past few months have been a wake-up call for several reasons, but one of the biggest was where we’re not prioritizing mental health. Self-care has been trending for years when it comes to face masks and bubble baths, but this year, sh*t got real, and we were all forced to prioritize self-care in the ways that are best for us and will actually help us feel better. Maybe you’ve taken action by prioritizing yourself or booking a session with a therapist, or maybe you’re still struggling like many of us are.
      Staying safe at home doesn’t have to be an excuse for not getting the help you need; many therapists are offering sessions over Zoom, and apps like Talkspace are revolutionizing virtual therapy. Check out resources to find a therapist for you, like BetterHelp, Dr. on Demand, and Therapy for Black Girls, or ask your therapist to schedule a virtual session. Besides getting honest about what you need to soothe stress and anxiety, bring your mental health into everything you do: perfect work-life balance, eat mindfully, and work out to release stress instead of burning calories. 

      10. Beauty that’s good for you (and the earth)
      Health is no longer just about what you put in your body, but also what you put on it. Not only are more non-toxic skincare and makeup brands popping up in the beauty space, but the brands we’ve been shopping for years are adding cleaner options to their offerings (clean beauty is the way of the future). The biggest benefit is that beauty products are not only stopping the use of harmful ingredients, but replacing with natural ingredients that are good for your skin and hair (like a concealer or lipstick with hydrating jojoba oil). Bonus: it’s much better for the earth too.
      To begin your quest towards a cleaner beauty routine, check out clean brands we love, read up on 10 experts’ clean beauty hacks, and shop our favorite non-toxic sunscreens. If it feels overwhelming to go totally clean, try replacing each product you run out of with a non-toxic, sustainable, and ethically-sourced alternative. Bonus points for buying from a small business! 

      Source: @missenocha

      11. Prioritizing pleasure
      2020 is the year of the “pleasure revolution,” and we could not be more excited about it (literally). Female sexuality is no longer a taboo subject; it’s self-care. To prioritize your sexuality, educate yourself, take time to experiment, and read our ultimate self-isolation guide to masturbation. Oh, and pleasure is not just reserved for the bedroom; it’s about living your life more pleasurably. Start by basing decisions off of what would bring you more pleasure (like a warm bath versus a cold shower, or a slow yoga flow versus a sweaty dance workout). Also, take extra time to pamper yourself (turn on a playlist and dry brush or massage in body oil), and don’t forget to check yourself out in the mirror (because you know you look good). 

      12. Biohacking your water
      Kool-Aid is so last decade. This summer, wellness influencers and health experts are making the most of their drink of choice (AKA some good old-fashioned water) with add-ins that are packed with nutrients. Turn any glass of water or reusable bottle (#ecofriendly) into a refreshing drink that not only hydrates you, but fills your body with antioxidants, electrolytes, or vitamins. Just watch out for high-sugar content and make sure the ingredients are as clean and natural as possible. PS check out newcomer Tandem, which uses ingredients like beetroot, turmeric, and ginger. Now that’s my kind of summer drink! 

      13. Inclusivity in wellness
      A necessary change in the wellness industry is way overdue, and it’s time all of us do what we can to promote more diversity in the health and wellness space. Practice inclusivity at home by educating yourself, supporting businesses that promote diversity (yes, that goes for your local yoga studio and favorite athleticwear brand), purchasing Black-owned brands, following Women of Color who are nutritionists, influencers, and wellness experts on social media; and supporting, donating, and attending resources for/from Women of Color (like Loom, Brown Girl Self-Care, The Loveland Foundation, and Dive in Well). 

      What wellness trends are you trying at home? More

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      Get A 5-Star Hotel Sleep At Home With These Simple Tips

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      A couple weeks before lockdown, I spent a night at The Westin Cape Town to experience their World Sleep Day package. The Westin is a five-star hotel located right next to the Cape Town International Convention Centre and a two-minute walk from those iconic Foreshore high-rises. Many guests are in town for meetings and conferences where they’ll need to be on top of their game. So the Westin takes sleep very seriously. They celebrated World Sleep Day like it was a holiday, right down to reception staff in nightgowns. It was hilarious. Until four-months into SA’s 21-day lockdown when all I could think about was that glorious hotel sleep and why I didn’t treasure it more at the time. Fortunately, it is possible to simulate the experience at home. Use these tips to (finally) get a good night’s sleep during lockdown.
      READ MORE: This Is The Effect Lockdown Is Having On Your Sleep, According To New Studies
      1/ Start with your bed…
      One of the reasons a hotel sleep is so blissful is the bed. The Westin hotel chain has its own signature bed (The Heavenly® Bed) that’s been specially designed to promote deep, restful sleep – from the supportive, padded mattress with its individual pocket springs to the high-thread-count linen. Like I said, they take sleep very seriously. Assuming you don’t have €3 000 to shell out on your own Heavenly® Bed, upgrade your existing one with bedding. Use a fitted sheet that fits your mattress well and won’t come loose. Similarly, your duvet cover should fit your duvet well. If you can’t afford to splurge on a new mattress, splurge on a pillow that offers good support.
      READ MORE: This Might Just Be The Best Type Of Pillow For Every Sleeper
      2/ Set The Temperature For Sleep
      To ensure a good night’s sleep, the room should be a little on the chilly side. Even in winter. This prevents you from overheating during the night, causing you to sweat and toss and turn, which disturbs your slumber. At a hotel you can simply set the air con (I usually opt for a cool 18 degrees). If you don’t have an air con at home, mimic a climate-controlled hotel sleep by cracking the window open slightly. You want it just wide enough for that wintery air to cool the room, but not so wide that it feels like you’re sleeping in a fridge! While you’re at it, make sure your room is properly dark. Light signals your body to wake up and we don’t want that. So you chose your curtains for aesthetic appeal rather than blackout capability? Get a soft, comfy sleep mask.

      The Silk Lady Sleeping Mask
      R 395
      BUY NOW

      3/ Scent Of Dreams
      At The Westin we got little bottles of lavender oil in the room. Lavender has long been used to promote sleep and relaxation and a number of small studies suggest there could be some truth to this old home remedy. In any case, drifting off to the sweet smell of lavender makes you feel like you’re experiencing an indulgent hotel sleep rather than just a regular Saturday in your own creaky bed.

      Lavender In Lavender Hill Essential Oil
      R 75
      BUY NOW

      4/Restful Eating
      Ever had a really heavy meal right before bed and struggled to sleep? Or woken up with meat sweats? Not pretty. And, yes, I’ve totally been there. Instead, eat a light supper made with ingredients that promote sleep. Dairy products contain tryptophan, an amino acid that your body uses to help make the hormone melatonin and the brain chemical serotonin, both of which promote sleep and relaxation. If, like me, you have a problem with dairy, other sources of tryptophan include nuts, seeds, honey and eggs. I ordered a cheeseless omelette off the sleep section of the Westin’s room service menu. Yes, for supper. Yes, it was delicious. And I had a five-star hotel sleep that night.
      READ MORE: The 10 Best Sleep Apps To Help You Fall Asleep Faster And Sleep Through The Night
      5/ Start Early
      A good sleep starts before bedtime. You want to lay off the caffeine (the Westin provided chamomile tea) and limit alcohol. I failed on that count. My hotel sleep experience might have been even better had I not climbed into that delicious bottle of red wine in the mini bar. In lieu of a hotel spa treatment, treat yourself to a hot bath or shower just before bed. Cooling down afterwards mimics how your body temperature drops as you fall asleep and helps signal your body to nod off.
      READ MORE: Beginner Yoga Poses To Help You Sleep Better.
      If your mind is racing, try doing a mindfulness exercise to ground you in the moment and clear those racing thoughts: try a guided meditation app like Headspace or do a gentle, restorative yoga practice, focusing on your breath.

      READ MORE ON: Health Health Advice Sleep More

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      How I Finally Improved My Gut Health

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      If any one of my friends had to describe my most notable identifiers, I’d guess they’d go something like this: blonde, 5’5″, has a horrible stomach.Far before gut health was a wellness trend, my gut has been somewhere within the realm of broken. I’ve been to dozens of doctors and have done elimination diets galore, but at the end of the day, my problem seemed unsolvable; more days than not, I felt the wrath of what was a stomach that was angry with me. And it isn’t “Oh, I’m a little bloated today!” kind of problems—I’ll spare you the details, but it’s “I can’t leave the house today” kind of problems.
      Quarantine has been an endless stream of days that feel straight out of Groundhog Day, but being confined to my home gave me a new opportunity: to get control of my stomach once and for all. Without after-work happy hours or eating out with friends multiple times a week, it gave me the space to focus on finding things that helped my stomach, rather than hurt it (looking at you, wine and mac and cheese). And let’s be real: there’s no better time to be taking care of ourselves than now.
      After a little trial and a lot of error, I finally feel that my gut and I are on good terms—for the first time since I can remember. Here’s how I improved our relationship for good:

      Source: @raeforwellness

      I got serious about taking pre- and probiotics
      I’ve had points in my life where I was great about taking probiotics consistently, but I always ended up veering away from being consistent because I was under the impression that they cost an arm and a leg (at one point I was buying month supplies for $60—which comes out to $2 for a single pill). 
      Here’s the thing: since my stomach is so deeply off its rocker, I can actually tell when a probiotic is working. It isn’t a miracle fix, but after a couple weeks of taking them consistently, I notice that I haven’t been having as many episodes as usual. I’m a probiotic brand’s worst nightmare: I can tell when their products aren’t up to par.
      This process led me to my new holy grail, Rae Wellness’ Pre + Probiotic. Rae Wellness has been my go-to supplement brand since I spotted their products on an endcap at Target a few months ago, and after picking up their Pre + Probiotic supplement, I was immediately hooked. All of their supplements are vegan, gluten-free, and non-GMO and have no added sugar, artificial preservatives, or harmful fillers or colorants—so basically, they take out all of the bad stuff (that have no business being in a supplement to begin with) and replace it with only the good.
      Rae’s Pre + Probiotic’s pure formulation helps balance the gut and support daily digestion with apple cider vinegar, a prebiotic that helps keep the gut flora balanced; and acidophilus, a probiotic that contains fiber. It’s also worth noting that all of Rae’s supplements have a subtle minty flavor, which makes taking them an enjoyable experience—a far cry from the past probiotics I’ve tried.
      Rae also took my inconsistency problem and eliminated it completely by having a fool-proof “subscribe” option on their website. Instead of needing to remember to pick up new supplements at the store every 30 days, I now have them delivered to my door at the same time every month—and I save 20 percent in the meantime, making them about the same cost as a couple of lattes. It’s a small investment that makes a huge difference to my well-being.

      Rae Wellness
      Pre + Probiotic
      Balance gut health and support your digestion.

      Source: Karolina Grabowska | Pexels

      I got into a consistent exercise routine
      I’ve spoken about being a morning workout person in the past, but once quarantine started, that went completely out the window. It felt like waking up before work to exercise just gave me more hours to do nothing in my day, but after a few early mornings helped me realize how much working out in the morning helped my workday at home, I decided to commit.
      Now, my alarm goes off two hours before I need to be online for work. I thought I’d miss the sleep, but how much better I feel throughout the day makes me not give it a second thought. I get to get an hour-long workout in, then shower, get ready, and make my coffee before my Slack icon turns green, and it leads me to start the day level-headed and more ready to take on whatever the day brings. My morning workouts feel like a zen time with just the world and me, and it brings me much more peace than needing to dread a post-work workout all day. Getting my body moving first thing in the day gives me a grip on any anxiety I might be feeling, which is vital to keeping my stomach in check. Which brings me to …

      Source: @madelinegalassi

      I prioritized activities that decrease my anxiety
      While my morning workouts are #1 on this list, I’ve added other things to my day that help keep my anxiety in-check—and anyone with gut problems knows that anxiety exacerbates any problems you’re having (I’ve had doctors tell me my stomach problems are completely anxiety-related—a theory I’ve since debunked, but that still shows the power of how much anxiety can affect our bodies).
      Normally, besides my face masks and the occasional bubble bath, putting things meant to decrease my stress into my day-to-day life wasn’t a huge priority. But since I now have what feels like endless hours in my day, adding a few things to make me feel better was much easier. For me, it started with the small things, like diffusing an essential oil or putting on some real clothes (don’t worry, not jeans) before I started work. I also have prioritized keeping my space as clean as possible by doing a deep clean once a week, and wiping down all the surfaces in my apartment (with a rose-scented cleaner that brings me a shocking amount of joy) before I go to bed. Having routines meant just for me, to make just me feel good has made my quarantine days feel more bearable—and at some points, have been the things that have kept me going.
      The days working from home feel much longer to me than they did from our office, so I wanted to tackle the afternoon slump I was so often feeling, and Rae’s DeStress Supplement has been the answer to that. I have to admit: I am often a skeptic about anything promising me any amount of zen, but this supplement has made me a believer.

      Rae Wellness
      DeStress
      Calm your mind and fight mental fatigue.

      Rae’s Destress capsules help fight mental fatigue and calm the mind, and I find myself avoiding the 1pm “I have four hours left of work and will never check everything off my to-do list” panic I was so often feeling. With natural ingredients L-Tyrosine, which supports mental processes and cognition to help you deal with the challenges of the day; Rhodiola rosea root, a natural ingredient to calm your mood and fight fatigue; and GABA, which helps support a balanced mood and promote calm, I also don’t need to worry about any weird ingredients going into my body that other supplements might sneak in there.
      When my mind is calm, my body is calm, which means less emergency gut problems and more time actually enjoying my life.

      Source: Alison Marras | Unsplash

      I figured out the foods that make me feel my best
      When your stomach is acting up and it feels like any of the approximately 1 billion foods on the planet could be the culprit, it is impossible to know where to start. Like I mentioned, I’ve done the elimination diets, but they’ve honestly left me no closer to a cure than I was before—so instead, I found the foods that made me feel good instead of just trying to eliminate the ones that make me feel bad. It makes the process feel more bearable and approachable and motivates me more than cutting out everything that tastes remotely good (@ Whole30).
      Obviously, raw, whole foods are at the top of this list—but I need to watch how much fiber I eat, so not eating too many fruits and veggies is also key. The #1 rule I stick to is the simpler, the better. I’m not making anything crazy over here, but eggs and toast for breakfast make me feel 10x better than picking up a breakfast sandwich to-go that I didn’t have the control of making. I like to cook for myself for as many meals as I can and meal-prep whenever possible, and it’s been fun to keep eating the things I ate on days that I lay down in bed and realize my stomach feels normal (usually night time is the point where I realize that my stomach, in fact, does not feel normal).
      I’m no doctor, but I’d assume that a part of this is that I’m getting the nutrients my body craves, and they make it easier for my body to be functioning properly (again, looking at you, wine and mac and cheese). A multivitamin is also a key to achieving this, especially on the days that, yes, both of the aforementioned culprits were a part of my diet. A multivitamin is a must for even those among us who are the least likely to take a supplement, but not all of them are created equal. You want one that’s going to support your health from head to toe, and if you look closely at the labels of many that are available, they aren’t exactly formulated to do that—and what’s the point of taking a supplement if it isn’t really going to help you?
      Rae’s Multivitamin is formulated with all of the ingredients you might pick up in individual supplements, but packed into one, do-it-all pill that can provide it all. With vitamins A, C, D, and E, biotin, and ashwagandha, they support everything from immune system function to skin health and hair growth. If you want to take one step toward improving your health, this supplement is the place to start. 

      Rae Wellness
      Multivitamin
      Nourish your body with head-to-toe health.

      Source: @madelinegalassi

      I made sleep a priority
      It triggers a big eye roll in me that the simplest things often feel like the hardest to do—sleeping enough, eating veggies, exercising—and that those are also the things that can affect our health the most. And of course, the gut is no exception.
      I’ll admit it: I love to sleep. When I wake up in the morning I give a little smile and pull my comforter closer because I literally just feel happy to sleep, but what I’ve always been lacking is routine. On weekends my body would let me drift off until 11am, but on weekdays I was waking up five hours earlier than that—leaving my body not knowing what was going on and making it harder for me to fall asleep every night. The past three months, I’ve tackled that.
      With the help of Headspace’s Sleepcasts (I absolutely swear by these), I made it a priority to fall asleep at the same time every night and wake up at similar times every morning. Of course, I sleep in later on weekends, but I try to keep that to somewhere around 9am instead of closer to noon. It’s left me with a body that knows what to expect, which leaves it happier and healthier on a day-to-day basis. And hey, with what feels like unlimited hours in the day right now, it was a fun challenge to actually try to get this under control.

      I’ve long ago accepted that my stomach will always be a little bit of an enemy to me. It will never like when I eat out or devour an entire package of cauliflower gnocci, but with the right steps, it can be better—and that’s all I can ask for. To me, consistently taking steps to make it better—rather than expecting it to be perfect—is more satisfying than anything else I can do for my health. And it turns out, it doesn’t need to be hard or overwhelming at all.

      This post was in partnership with Rae Wellness, but all of the opinions within are those of The Everygirl editorial board. More

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      Are COVID-19 Outcomes Worse For People Living With HIV?

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      South Africa has the biggest HIV epidemic in the world, with close to 8 million people living with the disease. With South Africa having recorded over 373 628 cases of COVID-19 positive cases so far, it’s no surprise that there have been questions around how the virus plays out in those living with HIV.
      New research – considered to be the largest study of a group of people who were both living with HIV and hospitalised with COVID-19 – looked to answer this question. According to the study, being HIV positive does not pose a bigger risk for worse COVID-19 outcomes.
      Why you shouldn’t worry
      The worst had indeed been assumed when no research into this had been done at all, and while the scientists don’t necessarily know why, they found that patients living with well-controlled HIV in their study population didn’t have any worse outcomes compared to a similar comparison group. The scientists did mention that more research would need to be done to confirm this.
      READ MORE: Everything You Need To Know About HIV As A Woman: Latest News, Treatments, Breakthroughs
      “In conclusion, we found no differences in adverse outcomes associated with HIV infection for hospitalised COVID-19 patients compared to a similar comparison group,” the study concluded.
      “Verification of this finding in other large cohorts is warranted to improve understanding of the impact of COVID-19 on people living with HIV. If confirmed, investigation of specific factors contributing to similar outcomes in this large group of patients with immune disturbance may provide greater insight into the pathogenesis of SARS-CoV-2.”
      What you need to know
      If people living with HIV have been anxious about what contracting COVID-19 would mean for them, this study should ease their fears.
      “I’m telling [my patients] ‘look, take standard precautions, but there’s no reason to live in fear that having HIV is causing you to be more likely to die from COVID,” Dr Keith Sigel, lead researcher for the study, said in a statement.
      “Although this, to date, is the largest study that’s been published that has a comparison group, many of the studies without comparison groups have shown a similar finding – that is reassuring.”
      HIV awareness and education organisation Avert offers some other important points people living with HIV should take note of:
      Current evidence suggests that HIV is less of a risk factor for severe COVID-19 than other health conditions.
      People living with HIV not on treatment or virally suppressed may be at a greater risk.
      As with the general population, older people living with HIV and those with other underlying conditions should take extra precautions to prevent illness.
      Try to have at least 30 days’ supply of ART in your home. If possible, ask for three months.
      The new list of underlying conditions that up your risk
      The Centres for Disease Control and Prevention recently published a newly expanded list of underlying conditions that put individuals at an increased risk of getting severely ill from COVID-19. This came after the organisation reviewed published reports, pre-print studies and several other sources of data. Here’s the updated list:
      Chronic kidney disease
      Type-2 diabetes
      COPD (chronic obstructive pulmonary disease)
      Obesity (BMI of 30 or higher)
      Immunocompromised state (weakened immune system) from solid organ transplant
      Serious heart conditions, such as heart failure, coronary artery disease, or cardiomyopathies
      Sickle cell disease
      The CDC also included a list of other conditions that might increase an individual’s risk of severe COVID-19 illness:
      Asthma
      Cystic fibrosis
      Hypertension
      Neurological conditions such as dementia
      Liver disease
      Pregnancy
      Pulmonary fibrosis
      Smoking
      Thalassemia
      Type-1 diabetes
      Cerebrovascular disease
      They clarified that these lists are living documents that may be updated at any time as the science evolves.
      New isolation guidelines for South Africans
      The minister of health, Dr Zweli Mkhize, announced that the recommended isolation period for someone who tests positive for COVID-19 is now 10 days and no longer 14 days.
      “The presence of a detectable virus when testing does not imply infectiousness – it has been proven that in mild cases, virus cultures are generally only positive for eight to nine days after symptom onset,” Dr Mkhize said in his statement.
      “The duration of infectiousness in patients with severe disease is less well established. In general, patients with severe disease may continue to shed the virus at higher levels for longer periods than patients with mild disease.”
      The new guidelines go as follows:
      An asymptomatic patient can end isolation 10 days after testing.
      A patient with mild disease can end isolation 10 days after the onset of the symptoms.
      A patient with severe disease can end isolation 10 days after clinical stability has been achieved.
      READ MORE ON: Coronavirus COVID-19 Health Health Advice Health News HIV More

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      Your Postpartum Periods Might Be Heavier And More Irregular Than The Ones You Had Pre-Pregnancy

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      So you just had a baby, and life is pretty different and all about feeding schedules and new sleeping habits. Through all that new mama craziness (and joy!), you prooobably have a ton of questions about the weird body stuff happening to *you* in those first months, too. Example: WTF is going on with your postpartum periods?
      Your body will be adjusting back to not being pregnant for the first month or two after giving birth, and you’ll experience pretty consistent bleeding. But that’s not actually your period returning to its pre-baby schedule. The first period after pregnancy will likely take a couple of months to get back on track, though it varies from person to person, and on whether or not you’re breastfeeding. And in some cases it may be different than your periods were before pregnancy.
      Ahead, an ob-gyn explains everything you should know about postpartum bleeding, and what to expect from that first real period after pregnancy.
      The immediate bleeding after you have a baby isn’t actually your period, FYI.
      While it might feel like you’re having one long period (and using a *ton* of pads) after giving birth, the bleeding you experience is not actually your period. This post-birth bleeding, called lochia, is your uterus shedding all of the lining that was built up during pregnancy. “The blood, mucus, and discharge that makeup lochia can last up to six to eight weeks after birth,” explains Dr. Kameelah Phillips, an ob-gyn and founder of Calla Women’s Health.
      Lochia can ebb and flow (pun intended) during this postpartum period, Dr. Phillips says. It tends to start out red in colour, and then progress to pink, and then turns to a yellowish-white colour. After that progression, which typically takes a month and a half or two, you may notice your period returning, which will generally be back to bright red or the colour you’re used to seeing. Or, in other cases, it’ll take longer before you menstruate again.
      When your actual period returns may depend on breastfeeding.
      “The return of your menstrual period depends on the individual, and regularity of breastfeeding,” Dr. Phillips says. Sometimes, the longer you breastfeed, the longer it takes for your period to return to schedule. That’s because breastfeeding releases a hormone called prolactin, which can send a message to the brain to delay the hormonal process of ovulation (because you’re literally feeding a baby at the moment).
      “Lactational amenorrhea, which is the absence of the period due to breastfeeding, can last up to a year or longer, depending on the individual,” adds Dr. Phillips. Some people consider lactational amenorrhea a form of birth control (that is if your baby is under six months, doesn’t eat solid foods or formula at all, and you don’t start getting your period), but it’s *not* considered a secure method of preventing pregnancy.
      Other people will get their period back quicker, even if they do breastfeed. Your period doesn’t typically affect your milk supply, Dr. Phillips says (but, if you’re struggling with milk production or with feeding, it’s best to contact your ob-gyn, who can refer you to a lactation consultant). It does mean that as soon as your period returns, you can get pregnant; you’ll likely start ovulating regularly as soon as your period is back on schedule.
      When your first postpartum period does arrive, you can expect it to return to what it was like before you had your baby, though potentially a little heavier.
      Initially, your first postpartum period might be heavier, especially if you had a C-section, Dr. Phillips says. The uterus may still be shedding its lining from pregnancy, so there might be additional blood.
      There is not usually an increase in pain with your postpartum periods, though, Dr. Phillips says. The period of lochia discharge usually involves cramping, as your uterus is contracting and returning to its regular size. But often, your actual period, once it arrives, will be about the same in terms of pain, cramps, and PMS symptoms as it was before you gave birth (unfortunately for some people).
      In terms of regularity, you’ll most likely experience regular periods after birth, Dr. Phillips says, with a cycle of about 21 to 35 days in length (or whatever “regular” means for you). But this, too, can fluctuate based on breastfeeding; sometimes your period will stop and start a few times before getting back to normal. Your second period after birth will tend to be more like your pre-pregnancy periods in terms of flow and length, however.
      You can typically get back on birth control six to eight weeks post-delivery if you want to.
      Getting back to birth control really depends on you and what birth control you were on (or weren’t on) before getting pregnant. But it’s entirely possible that after lochia ends, you could bounce right back and get pregnant again within the first couple of months of giving birth — whether you plan to or not.
      If that’s not something you’re trying to do, talk with your ob-gyn about birth control options. “We typically start birth control six to eight weeks after delivery,” says Dr. Phillips, “but depending on the patient, we may initiate birth control immediately postpartum.” It’s entirely individualized to the patient — you have to decide what works for you, whether or not you want to use hormonal birth control, and how you’d like to space out births if you want more children.
      It’s important to have a thorough conversation with your health care provider about postpartum birth control, because it will affect your menstrual cycle and may change your bleeding patterns, too, Dr. Phillips adds.
      Ultimately, there’s a wide range of what’s considered “normal” for both postpartum bleeding and your first real periods after pregnancy.
      There’s usually no reason to worry if your periods don’t look or feel totally like what you were used to pre-baby. But if you experience any of the below symptoms, it’s a good idea to check in with your doc.
      Heavy bleeding. It’s common to experience heavier bleeding within the first couple of weeks after birth. However, if the heaviness continues beyond that six-to-eight week period, give your health care provider a call.
      Large clots. Passing clots is also normal, but if clots are accompanied by abnormally heavy bleeding and are larger than a walnut, it could be cause for concern, Dr. Phillips says. Pay attention to the heaviness of the blood as well as the size of the clots.
      Bleeding through multiple pads. You’re going to be using quite a few pads, both during the lochia period and once you start your period. But if you need two pads at a time post-birth (during lochia or once your period starts back up) and are still bleeding through them, talk to your doctor.
      Lightheadedness or fainting. If you’re feeling particularly weak, lightheaded, or experiencing fainting during the postpartum period, it might be due to the heavy bleeding. This could be a sign of anaemia, so check in with your ob-gyn to have a blood test.
      The bottom line: Most women start to menstruate again about a month and a half to two months postpartum, though it can vary and depend on breastfeeding. Your periods may initially be heavier and more irregular, too, but will likely return to what you experienced pre-pregnancy.
      This is article was originally published on www.womenshealthmag.com 

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      11 Ways to Break Bad Habits That You Haven’t Tried Yet

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      Our brains are just like computers (or like the iPhone 11, for all the other millennials out there). All iPhones, and all people, have some “coding” that may not be beneficial. For iPhones and computers, this looks like a glitch in the system. For humans, this looks like bad habits. Luckily, we can rewire the brain to code a little differently and break bad habits, no matter how programmed they are into our routines.Breaking bad habits, like that caffeine addiction, constant scrolling through Instagram, staying up too late, complaining too much, or procrastinating at work, can not only make your life better, but will build confidence and form good habits. Read on for 11 ways to break out of negative routines that you probably haven’t tried yet:

      1. Keep track
      The first step in breaking a habit is increasing your awareness. Maybe you know that you mindlessly check Instagram throughout the day, but you’re not sure exactly how much you’re scrolling or when you’re reaching for your phone out of habit. Maybe you know you need to quit drinking soda but are not sure how many cans you’re sipping on throughout the day.
      Without judging, start keeping track of the bad habit. Try recording each can of soda you drink or have your phone track how many times you check Instagram every day. Plus, sometimes setting measurable goals can help make changes. When you know you hit the snooze button three times before getting up, you can set a goal to hit “snooze” only twice by the next week, and use baby steps to reach the final goal (AKA not hitting “snooze” at all). 

      2. Identify the trigger and then replace the habit
      To stop the habit, identify the trigger. For example, maybe you reach for a piece of candy every afternoon like clockwork. Is it a sweet tooth craving? Keep a stash of dark chocolate so you always have a better option on hand. Is it stress? Take a five-minute break and do something relaxing instead of eating the candy. Is it exhaustion? Take a walk around the block to get more energy. Get curious about why (and when) your bad habit is happening, so you can either avoid the trigger or replace the habit with something better for you. 

      Source: @mylittlebooktique

      3. Trick yourself into changing habits “temporarily”
      There’s a reason going vegan for 22 days worked for Beyoncé; the program is based on the fact that it takes 21 days to form a habit. The key to this trickery is that you’re telling yourself that you only have to stop a bad habit (or keep up a good habit) for a certain amount of time. You’re not telling yourself to stop forever, and therefore, it feels much more doable than making drastic and lifelong changes. For a real-life example, mornings have notoriously been hard for me. A couple of years ago, I decided I wanted to get a better handle on my mornings and thought that making my bed would be a good place to start (it only took 24 years, but I finally became a real adult).
      I made a goal to make the bed for 21 days straight. Sure, I could’ve returned to my same slob-kebab ways after the few weeks were up, but by that point, making the bed was already a habit. Of course, the goal was always permanent change, but staying focused on a short-term accomplishment helped me keep the routine, while I was simultaneously building habits that were better than the sleeping-in-until-the-last-second-possible habit that I had going for me before. And if this strategy is good enough for Beyoncé, it’s good enough for me. 

      4. Leave reminders where you’ll see them
      Sometimes we keep up bad habits because they’re hard to break, and other times we keep up bad habits because we don’t to remember to stop. If you want to stop mindlessly scrolling on Instagram, make your iPhone wallpaper a note that reminds you not to open the ‘gram every time you reach for your phone out of habit. If you want to stop snacking (when you’re not even hungry), leave a sticky note on the fridge or pantry door to remind you to drink some water instead. Whether you need a subtle nudge or an obnoxious reminder (my habits typically require the latter), use phone alarms, sticky notes, or signs to ensure you can’t act on the bad habit without seeing the reminder. 

      Source: @ambrasbrice

      5. Get yourself an accountability buddy
      So you’ve heard that working out with a friend will get you to work out more often, or that planning to eat healthier with your significant other will make you more successful. But when it comes to any habit, we sometimes need more than just ourselves to be accountable. If you want to break your caffeine addiction, ask your work wife if she would be down to do the same, or at least help you limit your daily cups of coffee. Knowing she’ll check in with you or see you drinking another espresso during a Zoom meeting will help motivate you to go for green tea instead.
      PS, I speak from personal experience when I say there is nothing more motivating than knowing an entire social media following (no matter how big or small) knows you’re trying to break a habit. If there’s not one specific person you can ask to be your accountability buddy, post about your goals on social media, or text about it in your group chats. Just knowing other people are aware of your bad habit will help you break it. 

      6. Make unrelated good decisions
      “Confidence” is the ability to keep promises to yourself. Mind-blow, right? Whether or not that lesson shook your world like it did mine when I first heard it, we often keep up with bad habits because we’re not confident or proud in other areas of our lives. We think, I already skipped my workout today, so why not order a pizza for dinner?, or Since my day is ruined from staying up late and watching Netflix, I’ll work on my side hustle another day instead.
      These theoretical debacles may sound silly, but how many times have a couple of bad choices in your life snowballed into more bad choices? Making good choices (even unrelated to the bad habit) will not only make you feel proud of yourself, but will make you feel confident enough to overcome whatever bad habit is holding you back. Likewise, every time you replace any negative routine with a better action, you’re keeping promises you made to yourself, and therefore, building self-confidence. 

      7. Start fresh regularly
      When you skip a workout, binge bad foods, stay up too late, or scroll through Instagram too long, it doesn’t make you bad; it makes you human. Habits are harder to break when we expect perfection. Any slip-up or “bad day” doesn’t mean you failed or are back at the beginning; it’s a normal part of the habit-breaking process. Get rid of the all-or-nothing mindset that one slip-up erases the progress you made previously. Give yourself a clean slate every day, every hour, or even every minute if you need to remind yourself that one unhealthy choice doesn’t negate all the other healthy choices. Rather than focusing on the goal of breaking the bad habit, remind yourself that anytime you just do more of what’s good for you, you’re on the right track. 

      Source: @missalexlarosa

      8. Use visualization
      Breaking bad habits is not just a physical, action-oriented process. After all, a goal needs to be more than just words on paper or an idealistic outcome. You have to see it to make it mean something. If you’re working on bad spending habits, don’t just picture yourself without the money issues, but visualize how your life would be different with more money. With any habit, visualize how getting rid of the bad habit would change your life. Will you have more time to start your side hustle or more money to feel financially stable? Will you feel more well-rested and energized to be able to accomplish the big project at work, or will you feel happier with less stress and anxiety?
      Also, change your identity surrounding the bad habit. If you keep hitting snooze, maybe you think of yourself as lazy, or a night owl instead of a morning person. Instead, start telling yourself that you are a morning person and that you do wake up energized and active. To use one of my favorite quotes, visualize your best self, and then start showing up as her. 

      9. When you realize you’re making excuses, do more
      One of the most valuable pieces of advice that I received when it came to my mediation practice is that on the days where you find yourself saying, “I have no time to meditate today,” then meditate for twice as long. We makes excuses when there’s no immediate reward and wants to stay with what’s comfortable. So if you find yourself saying, “I’ve had a really stressful day and need this Diet Coke,” that’s when you really need to drink extra water instead. If you’re telling yourself not to work out because your favorite leggings are in the laundry, add an extra five minutes to your usual workout time. Excuses are just stopping you from breaking bad habits, so counteract the excuse with even more motivation.
      Quick side note: when trying to break a bad habit, excuses are more common than reasons (“It’s a stressful day, so I’ll stop drinking coffee tomorrow instead,” is an excuse). However, if you listen to your body and decide that it’s feeling too depleted to do an afternoon workout and a relaxing bath would be better for you, that’s a genuine reason, not an excuse. You won’t be able to instill good habits if you’re not intuitive with what your body wants and needs, so learn to decipher between reasons and excuses. 

      Source: @theyusufs

      10. Surround yourself with people who bring out the best in you
      You’ve probably heard the saying that you’re the sum of the five people you spend the most time with (and yes, that includes your competitive coworker or judgmental frenemy). If you’re trying to eat healthier but your friends don’t know kale from spinach, or if you want to go to bed earlier but your roommate keeps telling you to stay up later to finish the second season of The Politician, breaking these habits are going to be tough.
      Your environment matters more than almost any other factor when it comes to habits, and the people in your life are what form the environment. Even if you can’t break up with the people who share your bad habit, spend more time with people who have habits you want to adopt. Ask the coworker who goes on morning runs to get a juice before work, or ask your sister what book she’s reading if she always reads before bed instead of watching TV. If your environment isn’t setting you up for success, reinvent it. 

      11. Remember the “why”
      Sure, we all have goals we want to accomplish, but we often focus on the surface-level goal, rather than the end goal. For example, you might say your goal is “to go to the gym more.” But why do you want to go to the gym more? Is it to feel stronger, live a long and healthy life, or feel more confident in yourself? Those are much more motivating goals than simply going to the gym. The same goes for habit-breaking too. Why do you want to stop drinking coffee, stress eating, or being late? Identify your reason and remind yourself of the end goal every time you’re tempted to fall back into old patterns. 

      What bad habits would you like to break? Which tips have helped you? More

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      Mental Health Resources You Need To Know About During Lockdown

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      You might be struggling to make ends meet, scared of contracting COVID-19; you might have lost a loved one, lost a job, or are scared of losing your current job – whatever it is, it’s no secret that the effects of this pandemic have felt like a never-ending attack on our collective mental health.
      For some, the impact could feel mild and negligible, while for others, it could lead to an almost paralysing state of depression or anxiety. Moreover, it could also lead to increased feelings of loneliness, stress, negative emotional spirals, panic attacks, other forms of mental distress and could even lead to suicidal thoughts.
      While we don’t have easily available data on the pandemic’s impact on South Africans’ mental health, a new report by Old Mutual suggests that the number of people affected by mental health disorders has increased significantly over the last few years.

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      They have paid out 59% more in psychiatric disorder claims since 2016, and their proportion of suicide claims has increased by 24% between 2018 and 2019.
      “Our overall experience with psychiatric disorders shows that most claims were for major depression,” Kerissa Naidoo, Old Mutual’s Chief Medical Officer, said in a statement.
      “Other psychiatric disorder claims are attributed to bipolar mood disorders, post-traumatic stress disorder, depressive episodes, adjustment disorders, and stress.”
      READ MORE: How To Get More Comfortable Talking About Your Mental Health
      The group says that most claimants, 83%, were adults aged between 30 and 50 years old – prime working age. Interestingly, 70% of these claimants were women.
      As we’ve all retreated to working from and staying home, with little to no physical social interaction, one can only imagine how much more of an impact on mental health the last couple of months have had on South Africans.
      “Whilst our statistics reflect our experiences in 2019, we can be certain that the current global pandemic will only compound matters,” Naidoo continued.
      Feelings of depression and anxiety in lockdown and isolation can make it feel like there’s no one to reach out to, but that’s not true. As we’ve heard a million times over, we’re fortunate enough to live in the most digitised era in history. Amongst other things, this has opened unconventional, but effective, channels and avenues where one can access resources to work through mental health issues.
      Here are some resources you can make use of if you feel like you need to talk to someone:
      Speak to someone for free
      The South African Anxiety and Depression Group, which is the continent’s largest mental health support and advocacy group, offers free telephonic consultations with expert counsellors and psychologists as and when you need it.
      Reach them here: 0800 12 13 14
      Another free counselling resource is Adcock Ingram’s Depression and Anxiety Helpline. Sponsored by the said pharmaceutical manufacturer, this support line offers immediate help for people that are overwhelmed by depression, anxiety and other issues related to mental health.
      Reach them here: 0800 70 80 90
      If you’re not necessarily looking to speak to a professional but want to speak to someone who feels like a friend, there’s a free service for that called Befrienders South Africa. With this service, you don’t have to disclose your identity; it’s there to lend a listening ear.
      Reach them here: 051 444 5691 (national line) / 051 444 5000 (Bloemfontein line) / 041 922 0068 (Uitenhage line)
      For suicidal emergency, call the Cipla SADAG Mental Health Line: 0800 567 567
      Book a virtual consultation
      Before COVID-19 hit, virtual consultations with psychologists were only allowed where a relationship between the psychologist and patient already existed, but this has since been overturned by the Health Professions Council of South Africa (HPCSA). In April, the statutory body announced that due to COVID-19, first-time consultations could take place virtually.
      This is something worth taking advantage of RN. Ask around in your family/friendship circles if anyone has a psychologist they’d recommend, or look online and set up a virtual consultation. Alternatively, check out the BetterHelp website. This platform will help you find affordable online counselling with a licensed therapist.
      If you have COVID-19 specific concerns, Discovery and Vodacom recently partnered to launch a free virtual healthcare platform. The platform offers access to reliable information, risk screening and, when necessary, free online medical consultations. All you have to do is register on either the Discovery or Vodacom sites and follow the prompts.
      Find nearby help
      If you feel that your mental health has deteriorated to a point of no return and you want to access nearby help, visit the TherapyRoute website. This online resource will help you find nearby mental health services. This includes everything from psychologists and social workers to community clinics, NGOs and psychiatric hospitals.
      [WATCH] Women’s Health SA chats to experts about dealing with anxiety and mental health in an ever-changing world…

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      READ MORE ON: Coronavirus Health Mental Health More

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      5 Exercises to Strengthen Your Core at Home

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      Are you missing your typical workout routine as much as we are? We know it’s been months since you’ve gotten to clip into a bike at a spin studio, had a Body Pump instructor barking at you to squat lower, or blazed a trail on the treadmill. We’ve been stuck working out from home, which isn’t as exciting as exercising in a fancy gym or club-esque boutique studio, but the work itself remains important—especially when it comes to your core muscles. Your core is the epicenter of your body’s success, helping you with everything from stabilization to breathing.The best part of core exercises is that they can be executed without any added weight—your body alone can add resistance to crank up the intensity of the exercise and continue to challenge you. The number of core exercises and variations are seemingly endless, but let’s face it: the motivation to actually complete an ab workout solo or at the end of the rest of your workout can be low. These five exercises in particular are ideal; they’re going to attack all parts of your core, can be done from the comfort of your living room carpet, and will keep you from the mundane routine of crunching yourself into oblivion.

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      Planks are the most classic core move there is, but despite its constant presence in ab routines and group fitness classes, it never gets easy. Starting out on your forearms, extend your legs back behind you and come onto your toes, making yourself flat as a board. Now, it’s time to hold for as long as you can, or to do sets of 30-second rounds. The challenge here comes from ensuring your butt is down and your back is flat. Plank intensity can be increased by raising a leg, an arm, or both to add some instability. This exercise not only has a ton of options for variation, including side planks or raised planks, but it works all the muscles in your core at once.

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      Bird dogs will help strengthen the core through both contraction and balance. This move will help to train your whole core, and will help strengthen your lower back. Start out in a tabletop position on your hands and knees. Extend one arm out and at the same time, extend the opposite leg out. Then, bring both the extended arm and leg in underneath your stomach and squeeze. You can do a certain number of reps on one side and then switch sides, or do alternating reps. The element of balance comes in when the arm and leg are extended, and the other arm and leg are responsible for keeping you stable.

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      You’ll be channeling your inner superhero with this one. Contrary to popular belief, your lower back muscles are a part of your core—it’s not just about the washboard stomach up front. Start out lying on your stomach, and to execute one rep, contract your arms and legs up off the floor. After holding for a second, you’ll drop back down. Supermans work as a good counter-exercise to all of the other abdominal work you’re doing.

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      The tricky part about core work is that there are so many different muscles to train. Flutter kicks are an effective way to strengthen your lower abdominal muscles. Start out by lying on the floor and put your hands underneath your glutes or lower back. Next, raise your legs, shoulders, and head off the floor, and from there, you’ll begin to flutter your legs up and down, alternating which leg goes up while the other is coming down. This exercise can be done for time or for a number of reps. It’s important that you keep your legs, shoulders, and head raised off the ground the entire time. You may feel your neck and shoulders becoming tense, and if that’s the case, you can lower your head and shoulders to the floor and just focus on the leg motion. This won’t alter the results or benefit from the movement, but will help you to avoid injury. Once you become more comfortable with the movement itself, you can add back in the challenge of lifting your neck and shoulders off of the ground. 

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      Russian twists will help to burn out the main part of your core, and also turn up the heat on your obliques. Start out on the ground in a seated position, and raise your feet up off the ground. Next, you’ll literally twist from side-to-side, touching the floor beside your legs while keeping your feet raised. To increase the intensity, you can lean back further with your upper body creating a more difficult angle. This exercise is plenty tough without weight, but adding a dumbbell, heavy book, or detergent bottle will give an extra challenge. More