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      Being the Shy Kid Can Make You an Awesome Adult

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      Being the shy kid can be hard. You may have wondered if you’d ever be able to start a conversation with ease or stand up in front of the class to talk without going bright red — but by the time adulthood hits, most of us have managed to leave our awkward years of conversational trip-ups and eating lunch alone behind us. Although being shy is rarely a sought-after quality, sometimes the least confident kids make the best adults. But being a shy child can shape you into someone pretty special. Here’s how:

      You’re fine with your own company
      Although those long lunch breaks spent alone might not have been much fun at the time, they can be good practice for adulthood. No matter how sociable you might be, there will always be situations where you find yourself alone. Perhaps you’ve moved to a new city or work in an unsociable office. Or perhaps you are simply finding that as you get older your friends are increasingly busy and your Friday nights are less booked up than they used to be.
      Having been a shy child means that you are likely to be comfortable with your own company. You can probably happily fill a free weekend with a good book or box set and won’t have a problem with eating out alone. 
      Being happy with your own company also means that you will be open to opportunities that more extroverted individuals might balk at. Traveling alone can be an incredible and affirming experience, and you probably wouldn’t think twice about going to the theatre or a gig by yourself if no one else wants a ticket. Being shy as a child sets you up to enjoy the things that you want to in life, regardless of whether anyone else wants to come along for the ride.

      You’re a good listener
      If you were ever the person who would rarely speak out in a group, then you’ve probably been practicing an important skill without even knowing it — being a good listener. Those days of nodding along whilst everyone else got to the chance to talk will mean that you’re in tune to the dynamics of conversation and are happy to sit back and give others the floor. 
      Although it’s also important that you now feel comfortable turning the conversation onto yourself every once in a while, being a good listener is still an incredibly valuable trait. Your friends will appreciate your ability to engage thoughtfully with what they have to say and will know that they can always come to you when they need someone to lend an ear.

      You appreciate your grown-up confidence
      Whilst others might take for granted being able to strike up a conversation or confidently command a room, you will remember how difficult this once was for you. Even if being the center of attention still makes you squirm, you will appreciate your abilities to flourish in certain situations. Perhaps meeting a new person or articulating your opinion might be much easier than it once was. Or perhaps you’re now able to happily host a party or present at a meeting. Whatever kind of confidence you’ve found in adulthood, you can be proud of how far you’ve come.

      You value your friendships
      Being shy as a child might have meant that your friendship circle was small or non-existent. Although this can be hard and have lasting impacts, it will also mean that the friendships that you are fortunate enough to have gained as an adult are especially valuable to you. If these friends are from your childhood, then this is particularly true, as you will know that they appreciated your shyness back then and love you for you.

      You’ve overcome a hurdle — and you know that you can overcome many more
      When you’re a shy child, the thought of being a confident adult can be hard to fathom. Participating in simple social interactions can be agonizing, and your shyness might feel like a vast obstacle to living your fullest life.
      If you’ve managed to gain confidence as an adult, then congratulations! You have overcome a significant hurdle and become the person that your shy self could only have dreamed of. Turn your knowledge into power and take this mindset forward into other areas of your life. If you can overcome your shyness, then you can overcome any other challenge that crosses your path. And that’s confidence far beyond being able to hold a good conversation.  More

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      10 Things I Learned From My Immigrant Parents

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      Growing up, I really struggled with my identity. I was raised in a predominantly white suburb of Chicago as the child of Chinese immigrants, and was always left with a sense that I was different from my peers. When I started preschool, I couldn’t even fully understand English, and I was terrified. I became aware of how I couldn’t effectively communicate with others, and as I got older and tried to find myself, the struggle morphed into multiple identity crises involving my appearance, my beliefs, my struggle with learning two languages, my social life, and even the food I eat. How do you navigate assimilation without losing connection to your former culture?Throughout all this, my parents have always been there for me. They are my rocks; my solid ground to stand on and lean on for support. As I’ve gotten older and reflected on my experiences, I’ve come to realize how much my family has shaped me. They have taught me—through their words, actions, and personal experiences—some very important life lessons that I will hold onto and hopefully pass along to my own children. 
      I would say the way I’ve been raised is interesting. While it has many things in common with other immigrant children’s upbringing, parenting is extremely personal. As an adult, I now see the choices and sacrifices my parents have made for the benefit of their kids. I am extremely grateful for the foresight and self-awareness my parents have that helped me to become who I am today.
      Here are 10 lessons I’ve learned from my parents. 

      1. Hustle hard
      Moving to a completely new country halfway across the world is hard—like, really hard. My dad was determined to make a better life for himself and his family, so he busted his ass to do so, taking test after test and applying to graduate schools in the United States until he finally got accepted. That was his ticket to success. but the hard work didn’t stop there. He continued to work tirelessly, providing for our family of four, doing his best so that we could live comfortably. He’s shown me the value of working hard for what you want in order to accomplish your dreams. It takes guts and it takes perseverance. Some of my biggest fears in life are failure and rejection; it’s what stops me from making more daring decisions. But when I’m reminded of my family, I am able to reach inside of me and emulate their strength, finding myself reaching higher and higher, taking steps to achieve my dreams.

      2. Being strong in the face of adversity
      My parents experienced many atrocities throughout their childhoods and faced many difficult situations. They both grew up during a time of civil unrest and survived a food shortage, essentially living in poverty. They didn’t even have consistent access to electricity until they were out of college. That seems worlds away from the life in which I was raised, but never once have I ever heard my parents speak of their past with even a hint of bitterness. They keep their chins up and soldier on, looking forward to the future, no matter what. I see true strength in them and they never fail to remind me that people are capable of so much, and we can always work toward overcoming our struggles.

      3. Health should always come first
      The topic of health is a constant point of conversation in our household. My parents have drilled into my head that health comes before all else. It’s very difficult to take proper care of our business or others if we don’t take care of ourselves—it makes it so much easier to become overwhelmed. My mom always uses the analogy that our bodies are like batteries that need charging. If you’re depleted of all energy, how can you accomplish anything? If we’re able, then we should take diligent care of ourselves through cleanliness, proper nutrition, exercise, and sleep (though I am definitely terrible at that last one, sorry mom!). Through this constant reminder, I’ve come to better understand the value of this and see the truth behind it. We all wear many hats and I definitely think I am a better person all around when I take care of myself. It’s easier to be present and be a good daughter, friend, sister, student, and person overall.

      4. Never stop learning
      Something I learned very early on from my parents is that “brains are like sponges.” We are constantly learning things and we should never stop trying to. Knowledge is power, and no matter how old we get or what challenges we face, we can always gain something—an insight, a new idea, more understanding. They encouraged my curiosity, encouraging me to seek out the answers I wanted. My dad always gets so excited when I teach him something new, like a recipe or an interesting fun fact about a topic he doesn’t usually think about. I associate curiosity and the desire to learn with simply having enthusiasm for life.

      5. Love can appear in many different forms
      One of the most important lessons I’ve learned from my parents and through our culture is how everyone may show love differently. In some Eastern cultures, it is more typical that we show love through our actions rather than our words. My mom happily helping me with laundry or cooking food for me was an act of love, not just an act of obligation or devotion. But from living in the United States for so long, my parents have, over time, learned how to become more communicative as well. They’ve gotten much better about verbalizing how they feel and I love seeing how they change and grow as people. That desire to connect with their kids through their words showed their love as well. They wanted to bond with us and express their love in a way that their Westernized children could better understand. It shows that people all show love and affection in different ways—both culturally and individually.

      6. Always choose kindness
      My parents are two of the kindest, most generous people that I have ever known. They’re always quick to offer a helping hand or go out of their way to assist someone in need, and they never do anything with the expectation of having those favors be returned—they do it just because they’re good people. They have shown me that it doesn’t matter your background, your socioeconomic status, whether you’ve had a bad day or not—you can always choose to be kind. It’s taught me to always seek out the silver lining of every single situation, even when there doesn’t appear to be one at first. They have always emphasized that it’s important to put positivity out into the world and treat people well. In this sense, it’s kind of like good karma. When I make the effort to be positive in my thoughts, attitude, and behavior, I tend to receive it back in the form of kindness from others and opportunities and it becomes a positive loop. Plus, you never know what someone else is going through and it’s always worth it to try to make someone’s day.

      7. Frugality
      Of course, living a life of hardship leaves its marks on a person. Like many other immigrants, my family was very frugal. A sort of survival instinct was deeply embedded in their daily lives and habits. There wasn’t enough food to go around for a while, so they had to learn how to ration and share. New clothing was a luxury and a rarity, so learning to mend fabric was a necessity. Stocking up on supplies when they were available and affordable was a means of survival. Though we now live comfortably and don’t need to keep up some of these habits for survival, old habits die hard, and they’ve passed on some of these instincts to me. I find myself doing things like avoiding too much food waste, using supplies like paper towels and soap sparingly, and watching my water usage. Though it’s not entirely necessary, learning the skill of frugality has been helpful to me. I’ve learned to balance my spending between necessities and “wants,” and it even helps me be prepared in case something like an emergency happens.

      8. Choose your friends carefully
      My mother was always extremely adamant that I be careful about who I befriended. The people you are closest to most affect your development, personality, and behavior. She’d had her fair share of critics when it came to her choices over how she’s led her life and her actions. She’s been criticized for how she tried to raise her kids in a more moderate way, allowing us to become more Westernized, and how she gave up her career to move to another country, amongst other things. And honestly, who needs that kind of negative energy? We all deserve to be surrounded by those who love and support us.
       
      9. How to bridge differences
      Obviously, growing up in a household trying to merge and navigate two different cultures can be difficult. At times it’s both frustrating and messy not being able to see eye-to-eye on things, or not even be able to totally understand each other due to language barriers. Throughout the years, we’ve had to practice lots of patience with each other and try to keep an open mind. As I’ve grown into myself, it’s become more and more apparent that many of our opinions differ drastically. Being able to hold conversations about contentious topics we don’t agree on can be very aggravating and emotional. We’ve gradually learned how to express those opinions without stepping on each others’ toes too much, and I think this lesson has greatly aided me in my life in general. I love being able to talk to people who don’t necessarily agree with me and being able to have a constructive conversation about our opinions without offending each other.

      10. Food goes beyond simple nutrition
      Eastern medicine was a major part of my upbringing. Every time something was physically wrong with me, my parents tried to fix it with some concoction of herbs. Honestly, sometimes it seems like mumbo-jumbo, and to many people it probably is, but I’ve grown to accept and respect it more and am quite fascinated by it. Some have become more interested in traditional Chinese medicine, and there have been more efforts to research it. It goes back thousands of years—and hey, I’m an avid tea drinker anyway. What’s the harm in drinking some tea that’s supposedly good for me? It’s taught me that some of the foods we already consume can be used to purposely fuel and heal ourselves. For example, garlic has antimicrobial properties and chrysanthemum may help to decrease inflammation. I was raised to believe we can use food to heal ourselves from the inside out, and I think that’s kind of magical. Because of this, I’m very conscious of what types of foods I consume and pay very close attention to how it affects me. My mother has given me some herbal teas, and truthfully, whenever I feel a cold coming on, I always reach for them just in case. Maybe it’s a placebo or maybe it actually helps, but I usually end up feeling better, and that’s just fine with me.
       
      What types of lessons have you learned from your family? More

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      This 60-Second Hack To Make Your Face Mask Fit Better Is Going Viral On TikTok

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      Wearing a mask in public is basically the norm these days (or at least, it should be). But let’s be real, surgical masks aren’t perfect. Namely, they can have a loose fit and allow potentially infected particles to get to your nose and mouth.
      Well, dentist Dr. Olivia Cuid, has a hack for making surgical masks fit better over your face, and it’s genius. (BTW: This can work for cloth face masks, too.)
      Cuid shared the hack in a TikTok that’s already racked up 395,000 views. With a surgical-style mask, “the sides of your face are left very exposed to the outside,” Cuid points out. So, she recommends this trick:
      Fold your mask in half
      Tie a knot with the ear loops on each side as close as possible to the mask
      Open up your mask
      There will be a little opening on the sides next to the ear loop, so tuck that in underneath the ear loops on each side
      Wear your (better-fitting) mask
      “In absence of N95s, this might be a good alternative,” Cuid says, showing how the mask fits well against her face.
      People low-key freaked in the comments. “Wait this is so helpful thank you for sharing!!” one wrote. “What a clever idea,” another said. “Me and my pea head thank you!” someone else chimed in.

      @oliviacuidmdHighly requested 60s version of my viral mask hack ##fyp ##doctorsoftiktok ##masktutorial ##covid19 ##viral ##maskhack ##learnontiktok♬ original sound – oliviacuidmd

      Cuid’s TikTok is already making the rounds. Katie Couric shared it on Instagram, and Kristen Bell reposted it, too.
      BRB: Gotta go work on some masks…
      This article was originally published on www.womenshealthmag.com 

      READ MORE ON: Health Health Advice More

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      So, Is COVID-19 Actually Airborne Or Not?

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      Recently, the conversation around COVID-19 has been centred on how the virus is spread. While it was initially thought that the virus is not airborne, that sentiment has slowly been changing, with mounting evidence pointing to the airborne nature of the disease.
      This came after a letter, co-signed by 239 scientists and engineers, was published in the journal Clinical Infectious Diseases, calling for public health agencies, including the World Health Organisation (WHO), to consider the possibility of the virus being airborne.
      In their letter, they wrote:
      “We appeal to the medical community and to the relevant national and international bodies to recognise the potential for airborne spread of COVID-19. There is significant potential for inhalation exposure to viruses in microscopic respiratory droplets at short to medium distances (up to several metres, or room scale), and we are advocating for the use of preventative measures to mitigate this route of airborne transmission.”
      The letter went on to say that this is a matter of urgency now as countries are starting to ease lockdown regulations.
      The WHO’s position
      The WHO has confirmed that airborne transmission can happen in healthcare settings where specific medical procedures, called aerosol-generating procedures, generate very small droplets called aerosols. As for the general public, it’s not yet 100% certain.
      READ MORE: COVID-19: Here’s How Risky Normal Activities Are, According To Doctors
      “Outside of medical facilities, some outbreak reports related to indoor crowded spaces have suggested the possibility of aerosol transmissions, combined with droplet transmission, for example, during choir practice, in restaurants, or in fitness classes,” the WHO said.
      “In these events, short-range aerosol transmission, particularly in specific indoor locations, such as crowded and inadequately ventilated spaces of a prolonged period of time with infected persons cannot be ruled out.”
      What if it is airborne?
      The letter clearly outlines that airborne transmission is especially acute in indoor or enclosed environments, particularly those that are crowded and have inadequate ventilation relative to the number of occupants and extended exposure periods.
      “For example, airborne transmission appears to be the only plausible explanation for several super-spreading events investigated which occurred under such conditions and others where recommended precautions, related to direct droplet transmissions, were followed,” the letter says.
      READ MORE: How Can I Tell If My Symptoms Are Allergies, Or A Possible COVID-19 Infection?
      They agree that there is incomplete evidence, but add that there is more than enough supporting evidence so that the precautionary principle should apply. Their suggested precautionary measures (over and above those already existing) include:
      Provide sufficient and effective ventilation (clean outdoor air, minimise recirculating air) particularly in public buildings, workplace environments, schools, hospitals and aged care homes.
      Supplement general ventilation with airborne infection controls such as local exhaust, high-efficiency air filtration and germicidal ultraviolet lights.
      Avoid overcrowding, particularly in public transport and public buildings.
      It might not be clear whether an airborne transmission is something to be concerned about as yet, but with a virus as unpredictable as this one, taking precautionary measures more seriously, including avoiding indoor spaces with a lot of people in them, should be the order of the day.
      Russia completes pre-clinical trials for COVID-19 vaccine
      Just recently, Russia’s Vektor State Research Centre for Virology and Biotechnologies announced that it had successfully completed pre-clinical trials of a vaccine for COVID-19.
      “Colleagues have finished pre-clinical trials [and] they were successful. We practically have all the grounds to be sure that things will go as we promised [meaning] that we plan to begin clinical trials on July 15,” Anna Popova, chief of the Russian sanitary watchdog, said on Friday.
      READ MORE: 7 Ways To Make Sure Your Salon Visit Is Safe During Lockdown
      This announcement was widely celebrated across the world, including South Africa, with citizens taking to Twitter to share how ‘excited’ they were about the prospect of finally putting an end to the pandemic. But the minister of health Dr Zweli Mkhize quickly reminded South Africans that the road ahead is still long.
      “You have to do work at the laboratories, do research, move to animal studies, and it passes that, you have to move to a human trial,” he said in a statement.
      “The same trial is going on in the US, UK, Brazil and other countries. We’re not yet at a point where we’ve got a vaccine ready – it is good news, but it is still a work in progress and it’s still early days.”
      SA could have vaccine as early as 2021
      One of the 19 vaccines being tested on humans globally is happening right here in South Africa. Led by professor of vaccinology at the University of Witwatersrand Dr Shabir Madhi, it’s believed that if everything goes as planned, the vaccine could be ready early 2021.
      “A vaccine could be made commercial as early as the beginning of next year, but it is completely dependent on the results of the clinical trials.”

      READ MORE ON: Coronavirus COVID-19 Health Health Advice More

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      What Meditation Means to Black Women

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      The first time I decided to try meditation, I cried. It took all of 10 minutes and a meditation app on my iPhone to make me break down into tears after the calming voice on the app instructed me to open my eyes when I was ready. I wasn’t ready, and I began to cry: not from the sadness it might’ve brought on, but from the emotional and physical release it gave me. Who knew that all it would take was a few minutes of being mindful and present with myself at the beginning of my hectic day to help quiet my thoughts and put me at ease? Once I continued to meditate, I realized how essential it was to me as a Black woman, and how I was never taught about the practice, how to start, or the benefits it provides. Media’s portrayal of meditation doesn’t help paint the best picture of the practice either, as many Women of Color usually don’t have a quiet space in their home or neighborhood with no interruptions where they can go to escape to sit and chant their way to peace. 
      Meditation is a great practice that many Black women are starting to adopt to decrease stress and increase mindfulness, especially during these times where Black women specifically are plagued with so much mentally and emotionally. As a Black woman, the weight of the world feels particularly heavy, and any type of relief, from mindful meditation to mental health resources, is necessary to help find inner peace and sometimes, just to keep sane. Even if it’s just for a few minutes out of the day, meditation helps Black women in more ways than one. 

      Meditation helps us to be more mindful of our bodies
      Women, specifically Women of Color, tend to ignore the signs their bodies are giving them due to the busyness of work, taking care of children as well as significant others, and the demands of everyday life. According to a post written in 2017 by Dr. Alexander Hantel, M.D., women tend to ignore troubling symptoms like fatigue, discomfort in the chest, and weight loss that could potentially lead to long-term health issues. This is coupled with multiple studies showing that doctors often downplay, ignore, or misdiagnose female patients—specifically Black women, who face higher death rates from health-related complications than women of any other race in the United States. 
      Being able to check in with yourself during meditation helps you to connect and tap into how you are feeling emotionally, mentally, and physically, which could help point out any underlying ailments you may be experiencing. Plenty of guided mindfulness meditation apps help you “scan your body” mentally to assess how your body feels. Meditation helps you to not only identify that stiff shoulder from overworking or that migraine you put off from stress, but to not ignore them any longer. Taking the time to focus on you in the moment can bring about an awareness to your body that we as women often ignore for the sake of time and productiveness. 
      Using meditation as a means to connect with yourself physically can ultimately lead to taking action against any ailments you might be experiencing by following up with your health care provider to address these issues, putting yourself and your health first. 

      Meditation helps us reflect and release 
      Meditation not only helps us center ourselves and be present in the moment, but it also helps us to reflect and learn from our past, letting go of things that no longer serve us. This rings especially true for Black women, who face stress from work disparities due to race, economic inequity, and the double burden of gender and racial biases. 
      When I began to use meditation in my daily life, it helped me reflect on a lot of things I didn’t normally give myself space to. Practicing meditation sets a calm stage for your day and can aid in a better night’s sleep, putting away those things you need to release. 
      Whether you are listening to your favorite music and getting a few moments to breathe while getting ready for the day or releasing the day’s tension at night with a few candles and a moment to yourself in the bathroom, taking a step back to reflect and release helps to give your mind a place to sort out the stress of life. 

      Source: cottonbro | Pexels

      Meditation takes our focus off of the world around us—and onto ourselves  
      Black women are fighting many battles at once, and it doesn’t give us much room to pay attention to ourselves. With the current pandemic disproportionately affecting Black communities, as well as the continued racial tension caused by years of systemic racism that Black women have been on the frontlines for, combating and fighting for change, the world is heavy on Black women. 
      We don’t get a lot of time to strictly just focus on ourselves and how our bodies feel, constantly putting ourselves on the backburner in order to be of service and to take care of others first. When’s the last time you’ve truly been selfish? Taking the time out to find a few minutes to take a break and be present in the moment helps you take that focus off of the world around you and onto yourself. That’s the small role meditation can play: it gives you the space you need to re-center and refocus on what’s most important and should come first before anything: you. The world and all of its weight will still be there once you’re done. 

      Meditation helps us to fight another day 
      Meditation, in its own way, is a form of self-care: another way to take time out show yourself love, patience, and grace. Just like we carve out time to go to the nail salon or hairdresser, and exercise or spend time with friends when we can, meditation is another great form of taking care of yourself from the inside out. It also helps you increase your focus for more clarity in order to be able to tackle another day. What other time do you get to replenish yourself before or after the work emails, chasing the kids down, being a supportive partner, taking care of family and friends, all while trying to stay informed and active with what’s going around you? Being able to take a breath through meditation not only gives you time to mentally gear up for the day, but it also re-energizes you so that you can bring your full self to the world —a world that needs you for all that you are, Black woman. 
      As routine as brushing my teeth, meditation has become an essential part of my day, giving me the opportunity to replenish myself when I feel like the world has taken everything I can give. Some days, I meditate to relax, and other days, I meditate to release, but every time, once I hear the sound of the chime and the voice that instructs me to open my eyes when I’m ready, I come back to my surroundings more at ease with myself as a Black woman. 
       
      What does meditation mean to you, and how has it helped you navigate life as a woman of color?  More

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      7 Things Every Woman Should Know About Her Period

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      It sounds like a Judy Bloom novel or the preface of American Girl’s The Care and Keeping Of You (anyone else have some painful flashbacks just then?), but my uterus and I have never been on good terms. I got my period at 12 years old, was too embarrassed to tell any of my friends, and knew so little about female reproduction that I thought a period could only start on Mondays (the next month, I got it on a Wednesday, much to my chagrin). Since then, my period story has been part drama, part suspenseful mystery. I’ve dealt with unbearable cramps, severe mood swings, unexplained pain, random bleeding, multiple gynecologists that couldn’t figure out what’s wrong, dozens of birth control pill brands, and a routine monthly breakdown where I’d cry to my mom, “This just isn’t fair! Why me!?” 
      Enter: Berrion Berry. I first found Berry on Instagram (well worth a follow, FYI), and her content helped me change my mindset surrounding sexual health. She is a PMS and Period Educator, founder of  The Flo Academy, and host of the podcast “Flow with Berrion Berry” (aptly named, right?). I knew I wasn’t the only one struggling with my period or lacking knowledge on how to heal myself, so I picked Berry’s brain for the tips, tricks, and info every woman should know about her period. Spoiler alert: it’s informative as hell. 

      Source: @berrionlberry

      For the record, Berry’s mission is to inform. What you do with your body is entirely up to you, and only you know what’s best for it (but more on that below!). With that being said, here are 7 things every woman should know about her period: 

      1. There’s more to your cycle than just your period.
      When we refer to our cycles, we often are talking about the days we’re bleeding. However, even though it’s the most obvious (and obnoxious) phase, the actual period is only one small piece of the puzzle. Yes, there’s the menstrual phase, but there’s also the follicular phase, the ovulatory phase, and the luteal phase. Your body is constantly evolving and changing based on the phase that it’s in, and each phase requires just as much care and attention as the menstrual phase. 

      Source: @berrionlberry

      2. Tracking your cycle can be powerful.
      Period apps can be tedious to keep up with, but knowing what phase your body is in can be incredibly powerful. Berry recommended cycle syncing, which means aligning everything from diet to exercise to work style with your cycle. She explained that the four phases act as a blueprint to help balance hormones and alleviate pain (sign me up!). Let me break it down for you:
      The Menstrual Phase: When you start bleeding, focus on restoring, replenishing, and refueling the body. Berry recommended eating comfort foods, sleeping in, taking things slow, and going for a walk or doing a vinyasa flow.
      The Follicular Phase: Once your period ends, focus on reconnecting with the external world. Hormone levels are beginning to rise, so you’re probably feeling like you can conquer the world. Go on that first date, turn up the intensity of your workouts, and make some plans with friends.
      The Ovulatory Phase: With the surge of both estrogen and the luteinizing hormone, you’ll feel incredibly productive. Launch the new program you’ve been working on, work longer hours if you want to, or take on a new challenge. Berry also recommended strength, resistance, and power training during this time, as well as getting in enough healthy fats and fiber (since your appetite might increase).
      The Luteal Phase: Un-lovingly referred to as PMS, this phase requires relaxation, as estrogen levels are typically at their lowest. Get all the macronutrients your body needs, turn down workouts to gentle pilates or going on walks, and be kind to yourself as you may experience shifts in mood and energy levels. 

      3. Birth control is no easy decision (and you should know all your options).
      Between the NuvaRing, shots, IUDs, the patch, and pills, picking a method of birth control is as confusing as deciding what to get at a breakfast buffet (if I fill up on scrambled eggs and hash browns, will I regret not getting pancakes!?). Whether you opt for hormonal birth control to ease period symptoms or for actual birth control (or both, which is most often the case), the method that’s best for you is extremely personal. What’s right for your best friend, or even your gynecologist, may not be right for you. Whether you prefer hormonal birth control or a hormone-free method, research all your options, identify the root cause of any symptoms, and talk to your doctor about what’s best for you.

      Source: @berrionlberry

      4. If you have difficulty understanding your body, it’s not your fault.
      One of the many reasons I’ve loved following Berry’s career and killer Instagram is because she makes me feel OK for past mistakes (AKA my years of excessive Advil consumption) and for the fact that I’ve had a period for over half of my life and I still don’t totally understand my body. Berry explained, “A lot of research is done on men (they’re on a 24-hour hormonal clock), and not as much on women (we’re on a 28-day hormonal clock). I think the lack of research for women plays a massive role in why it’s so difficult for women to understand their bodies.”
      Of course so many of us struggle with the right birth control method, painful period symptoms, and even talking about our sexuality and periods. Not only have women historically been studied less, as Berry pointed out, but women’s sexual and reproductive health has been taboo (I mean, did you learn about the clitoris in seventh-grade Sex Ed? I certainly did not). Don’t feel guilty about what you struggle with, feel uncomfortable with, or don’t know. Instead, educate yourself (on your body and your options). Don’t be afraid to ask questions. While we’re at it, can we all agree to talk comfortably and openly about our periods, once and for all? A period is as natural as breathing, and it’s time we start acting like it. 

      Source: @berrionlberry

      5. PMS can be your body’s way of communicating with you—know that it’s OK to slow down
      A girl’s gotta do what a girl’s gotta do when cramps and back pain are coming on strong (see #4).  Of course, you’re going to do what you can to treat the symptom, but don’t forget to look at the big picture to understand where the symptom could be coming from. Work on improving your overall health every day (not just that time of the month), and try to assess whether stress, diet, or another source could be affecting your symptoms. 
      One of my favorite sayings is “whatever men can do, women can do while bleeding,” and it is so true (need I mention that we can do it while also wearing six-inch heels?). Let’s take a minute to cue up Run the World (Girls) on Spotify and celebrate how badass women are. Now that we’ve established that and have Beyoncé on repeat, you also need to know that you can be both a motivated, hard worker who is destroying the patriarchy, while simultaneously slowing down during that time of the month.
      Your body is literally shedding uterine lining and releasing an egg; it’s no simple feat. Don’t beat yourself up if you’re not keeping up with a typical workout routine or if productivity is lacking at work. Berry suggested, “Take the time to go within and give yourself permission to just bleed and be. During your period, you need to focus on you and your needs, not everything and everyone else.”

      Source: @berrionlberry

      6. Be mindful of what you’re eating (yes, even on your period).
      Now that we’ve established period symptoms can be a reflection of everything from diet to stress, you already know that eating healthy foods (and enough healthy foods) can be crucial to your cycle. Berry says one of the most common mistakes many women make when it comes to their period health is eating too much sodium, refined oil (like palm oil or vegetable oil), and sugar. 
      If you’re craving something heavier or sweeter on your period, listen to your body and make a rice dish or have a few squares of dark chocolate after dinner; your body knows what it needs. However, using that time of the month as an excuse to eat all the ice cream and greasy foods you can fit into a week isn’t helping symptoms. Berry said, “I’m a big fan of honoring cravings because it’s how the body communicates needs. Give yourself grace when you’re on your period, but don’t use it as an excuse to just eat junk food and perpetuate painful period problems.”

      7. You know your body better than anyone else.
      At the end of the day (or the end of your cycle), only you know what your body needs. Even if your period is painful, heavy, or random, it’s not trying to ruin your life (I promise!); it’s just doing what it’s supposed to do. You are the best advocate for your own body, so keep a journal of symptoms you’re feeling, and talk to your doctor so you can work with the ebbs and flows of your cycle—instead of working against it. 
      Personally, I’m still not as excited on my period as women in Tampax commercials seem to be, but with a little help from Berrion Berry, my trusty MyFlo app, and a whole lot of self-healing. While I’m only at the first step of a longer reproductive health journey, it’s the beginning of a story between me and my body that I should’ve started a long time ago. Berry said it best, “Remember that it’s your body and your choice. You are your best advocate, so make sure you’re the one taking care of yourself.” More

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      There Is a Staggering Lack of POC in Wellness—Here’s How We Can Change That

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      The wellness industry has been historically homogenous and well, white. If you’re a white woman googling tips on self-care and mental health, you’ll find books, articles, and endless resources written for and by white women. On Instagram, a quick #wellness search propagates a feed dominated by images of white women caressing smoothie bowls, meditating, and doing yoga on the beach. I’ve spent the last five years working as an editor in the health and wellness space. Often, I’ve been the only Person of Color in team meetings and one of a handful at international conferences where thousands have attended. As a Filipina working in this space, I’ve rarely seen my fellow People of Color genuinely represented and acknowledged by this industry. 
      This all begs the question: where are all the People of Color? And more importantly, what’s a Person of Color to do when the lack of representation makes them feel unwelcomed, othered, and unseen in the wellness world? 
      For many People of Color with large social followings, a brand’s representation is a key factor when it comes to collaboration. “If I don’t see BIPOC [(Black, Indigenous, and People of Color)] represented, then I cannot believe in you. Our intentions just don’t align,” said Nikia Phoenix, the founder of Black Girl Beautiful.

      With the renewed Black Lives Matter movement bringing greater attention to the harsh systemic injustices faced by the Black community, many corporations are forced to examine how they are addressing diversity and actively fighting racism in the workplace. Among these corporations are a slew of wellness companies pledging to better represent People of Color. While this pledge of solidarity is no doubt a step in the right direction, the greatest and most significant change has come from Black entrepreneurs, speakers, and teachers in the wellness field creating spaces and self-care tools for their community. 
      According to Kelley Green, a certified yoga instructor and founder of Rise in Color, this is crucial. “As a community, in order to make the wellness experience more inclusive, BIPOC need to create and own more spaces for gatherings, whether virtually, in-person, including apps. More of us need to take ownership of the ability to lead and provide spaces that didn’t previously exist. This is how we create massive change in the lives of the communities we represent,” Green said. 

      A Needle in The Haystack
      “I realized finding Women of Color in the physical wellness space was like finding a needle in a haystack,” Green said. “When I was first introduced to yoga, I quickly noticed the majority of the studios where I live in NYC were filled with predominantly white women. The staff, the instructors, and the students were mostly of Caucasian descent, so I often found myself being either one of two People of Color in the class—or maybe even the only one.” Building spaces where Black voices feel safe and supported has far-reaching implications.
      Black women are at three to four times the risk of pregnancy-related deaths for white women; while both Black and white women develop breast cancer at about the same rate, breast cancer death rates are 40 percent higher among Black women. The adult Black community is more likely to have feelings of sadness and hopelessness than adult whites, yet there is a glaring absence of culturally responsive health care providers available to their community. The work done by Black wellness advocates brings awareness to these disparities by providing the tools and resources needed to take action. 

      Yasmine Cheyenne, a teacher, and speaker on mental health sought to create free mental health resources for BIPOC, as her experiences as a Black woman were not welcomed at the predominately white wellness groups and retreats she attended. “In BIPOC communities, I think we’re still unlearning a lot of the ways we haven’t been taking care of ourselves based on the way we’ve been taught to live in ‘survival mode’ all the time. Creating spaces where black people and POC feel comfortable healing, and where we can also have people who look like us and viscerally understand us is important for our community and our individual growth,” she said. As wellness brands proclaim their commitment to fighting racial injustice, how they move towards change will be telling. The task cannot fall on the Black community alone, and changing the wellness space to truly be more inclusive will itself be an effort in solidarity.
      Beyond bringing more diversity to their social feeds, who companies hire to leadership positions, how they plan to implement long term processes to fight both overt and covert racial discrimination, and how they persist in creating platforms for People of Color long after the public eye is gone will be the real test.

      To do your part in turning the tide, here’s what you can do:

      Educate Yourself
      Be aware of the ongoing public health crisis in the Black community rooted in centuries of systemic racism and prejudice. America is Failing Its Black Mothers is a good place to start. After that, read The Black Women’s Health Book: Speaking for Ourselves. When you’re done, don’t stop. Listen to black voices in the wellness space, have those tough conversations with those in your circle, and continue to educate yourself through the many resources available. If you’re looking for more reading material, here are 20 books on Black stories, white privilege, and how to be anti-racist.

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      I recently shared why our collagen is great, but you might be wondering: “what makes Truvani Protein so special?” . Here’s what real customers have to say about it: . “Right out of the package, it smells good…Like cocoa. It doesn’t smell sour or bitter like so many I have tried in the past. It mixes easily in a blender bottle – No chunks or pieces left in the bottom edge of the bottle. And finally the taste… The texture is smooth, not gritty and the flavor is of cocoa with slight “protein powder” flavor underneath. I am thankful to have a trustworthy source of protein and one that I can confidently recommend to my friends and colleagues! Nice work!!” – Corinn Tiwari . “I received the chocolate protein powder sample and tried it this morning. It was delicious !! I’ve had the hardest time finding a protein powder that I like and that my body likes. I can’t have dairy and whey and I’m also so picky about taste, so I gave up looking for protein powder. You guys totally nailed it!! Thank you for creating this. I love the ingredients and that it’s good for me and tastes so yummy and that I feel good after!!” – Lisa Oidvin It’s so nice hearing this. I built a brand that will never compromise on ingredients… and our products taste great, too. We live in a world where big companies fill their products with garbage ingredients and at Truvani we just won’t stand for it. Some other protein powders load up with artificial sweeteners, sugar, or other unnecessary additives. But Truvani cuts all of that out. We use only 5 ingredients in Vanilla. 6 ingredients in chocolate. And it tastes amazing. Just look at our labels (Swipe Left!) Plus, it’s USDA organic. And, we also obtained 2 new certifications: CERTIFIED VEGAN and NON-GMO Project Verified. (You won’t see the logo on the bags just yet because we just got our certification, but those certifications will be displayed prominently and proudly as we change over our packaging). So, if you’re ready to try Truvani’s Plant-Based Protein, check out the link in my bio. I know you’re going to LOVE it!
      A post shared by Vani Hari | Food Babe (@thefoodbabe) on Jul 10, 2020 at 9:22am PDT

      Support Businesses That Embrace Inclusivity
      Whether it’s the yoga studio you attend or your favorite skincare brand, do a little research, and consider how that company’s messaging and images are helping to create a place of inclusivity. If you’re only seeing one type of woman being marketed to and for (or if their feed just recently includes People of Color), that’s problematic. And if you don’t see any People of Color as instructors or in executive leadership roles, it might be a sign to take your money somewhere else and support a business that is actively working to create diverse and inclusive spaces.

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      We all need a little reset sometimes, however most of us don’t have the time or funds for a full fledge week long destination vacation, I know I sure don’t. In the name of accessibility..thank you blessed “staycation” for coming into save the day! One of my favorite ways to reset while not completely breaking the bank is a proper staycation. I have been using @hoteltonight loyally since 2015, and the magic of this app is that the longer you wait, the more you can save, making your last- minute craving for a staycation a REALITY! – – I always find that even one night away from cooking, writing recipes or curriculum for an event, etc REALLY helps reset my body, mind, and spirit. Pictured above you’ll find that I’ve ordered basically the entire room service menu lol Who says a staycation for there weekend can’t be just as healing as jumping on a plane? and like I said..in honor of accessibility, this is also a really wonderful option for those on a particular budget, but with major staycation needs. – – Do you have a favorite hotel to staycation at in your city? If you’re in NYC, What is your favorite hotel to stay in? Why? I am always on the lookout for new places to have a restful weekend away, but not too far away 🙂 #myhoteltonight #ad
      A post shared by i am sophia (@sophia_roe) on Mar 10, 2020 at 9:47am PDT

      Hold Wellness Companies Accountable
      On that note, encourage those in positions of power to actively work towards addressing and dismantling racism in the wellness space. Message companies (studios, gyms, wellness brands, etc.) on social or email them asking how they are taking part in the current conversation on systemic racism—let them know that this impacts your decision to support them. Remember, as a customer, you hold purchasing power.

      Amplify Black Voices
      Support black leaders in the health and wellness space by listening to their podcasts, watching their videos, and following them on social. Repost, retweet, and reshare their work. Better yet, discuss their work in conversations with friends, family, and coworkers. Attend yoga classes, workshops, and retreats led by black instructors and teachers. If the wellness spaces you go to are mostly white, reach out to the owners to see how they can create more inclusive spaces where People of Color feel safe, welcomed, and acknowledged. More

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      How Can I Tell If My Symptoms Are Allergies, Or A Possible COVID-19 Infection?

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      Allergy season is upon us! And having to deal with the heightened symptoms while also dealing with the COVID-19 pandemic can be both daunting and anxiety-fuelling. So, it’s not weird to have a few questions about allergies right now…
      Fortunately, the Allergy Foundation of South Africa recently hosted a webinar specifically dedicated to answering questions around allergies and COVID-19 with paediatrician and allergologist Dr Candice Royal. Let’s look at some of the most important take-outs from the conversation.
      Q: How can I tell if my symptoms are from my allergy or a possible COVID-19 infection?
      Dr Candice Royal: “Some allergy symptoms overlap with the symptoms of COVID-19. If you’ve got nasal congestion, a sore throat and a cough, you might think you have COVID-19. This is why it’s always important to make sure your rhinitis is under control and that you prioritise taking specific measures to ease your allergy symptoms so you can limit the diagnostic confusion.”
      Q: My allergies make wearing a mask uncomfortable. Is there an alternative?
      DCR: “Just to go over the basics – a mask is worn mostly to prevent your droplets from being spread to other people. So, the primary intention isn’t to protect you, but to protect others. It’s a very important public health measure to reduce infection.
      “But should you find wearing a mask difficult, the alternative that could be considered is wearing a visor/face shield instead.
      “The real question is probably why your allergic rhinitis is out of control and whether there are any simple adjustments to your treatment plan that could further ease your symptoms. I’d suggest getting in touch with your doctor and going over everything again to make sure your management treatment is as efficient as possible and to also make sure you don’t have excess allergen exposure.”
      Q: I carry an EpiPen for my allergy. If I get a severe form of COVID-19 and go into respiratory distress, would the use of my EpiPen help my breathing like it would during anaphylaxis?
      DCR: “An EpiPen is an adrenaline auto-injector and its role is to offer emergency treatment following exposure to an allergen that has produced a severe reaction. It works by giving you a quick dose of adrenaline, which helps to shut off that allergic reaction.
      “So, this is an entirely different mechanism to the respiratory distress that’s caused by illnesses such as COVID-19. Unfortunately, an EpiPen is not going to help should you have respiratory symptoms of another cause – it is specifically for treating anaphylaxis or severe reactions.”
      Q: I have eczema and sanitisers are proving to be an issue for my skin because of the frequent use. What can I do to make this better?
      DCR: “Consider washing your hands with water and a glycerin soap more often than using a hand sanitiser. Of course, as you go into shopping malls or to work, you often have to use a hand sanitiser, and should that be the case – make sure to use emollient cream immediately afterward.
      “Carry emollients with you everywhere you go so that you can make sure that your hands are always being moisturised after using a hand sanitiser.”
      READ MORE: 9 Doctor-Approved Products That Will Help Relieve Your Eczema
      Q: My son was supposed to start peanut desensitisation just before lockdown, but we’ve put a hold on it for now. Is there a timeframe for this in terms of age?
      DCR: “It does seem that the younger you are when you start that process, the more effective it is. But we don’t have an age limit per se. We have seen teenagers go through this process successfully. But the earlier you start, the better.”
      Q: Is there a specific diet that can help with asthma and allergies during this time?
      DCR: “In terms of asthma, there isn’t a specific diet that we recommend. Obviously, if you’ve got a food allergy then you’re going to exclude that specific food type from your diet. But in terms of a healthy diet, it’s not anything complicated. It’s about having a diet with a wide variety of good fruits and vegetables and consuming adequate sources of all the essential macro and micronutrients.
      “We can’t recommend a specific diet for people with asthma and allergies – it’s just about applying general health measures that would apply to the general population.”
      Q: I have idiopathic anaphylaxis [severe allergic reactions with no obvious cause] and suffer attacks three to four times a year. I’m often prescribed steroids and antihistamines for long periods after each episode – do these medicines increase my risk for COVID-19?
      DCR: “It does appear to be the case that steroids can make one more vulnerable to getting infections in general. However, we don’t yet have good evidence that being on steroids makes one more vulnerable to a COVID-19 infection, or a more severe case of COVID-19. We do [however] have evidence that people on steroids may shed the virus for longer.
      “Remember that it’s always better to be on your controlling medication than not, so if that’s the medication you need, it’s advised that you stay on it and not wean yourself off it.”
      Q: I have allergies to paracetamol and anti-inflammatories and I’m worried that if I get COVID-19, it will be difficult to treat. What should I do?
      DCR: “Having an allergy to medications doesn’t make you more vulnerable to either infection or severe COVID-19. But when you have allergies to the medications that we commonly use to treat the symptoms, I’d advise that you speak with your doctor to find an alternative.”
      Q: How should I approach the treatment of my allergies, generally?
      DCR: “It’s important to understand that allergic disorders don’t occur in isolation and need to be treated holistically. They have an impact on one’s entire emotional, psychological and physical wellbeing. For example, having eczema is not just having a skin disorder – it has huge implications on how one feels. Itching and scratching all the time makes one feel irritable, restless, unable to get quality sleep, exhausted and so on.
      “So, it’s important – especially in these anxiety-filled times – to understand that you shouldn’t only focus on the physical management of your symptoms, but also prioritise looking after your emotional and psychological health.”

      READ MORE ON: Allergies Coronavirus COVID-19 Health Health Advice More