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    5 Exercises to Strengthen Your Core at Home

    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

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    Being Pregnant During COVID-19: How I’m Staying Safe and Sane

    I had big plans the last seven weeks of my second pregnancy—a huge birthday bash for my 2-year-old, a fancy Easter brunch for our little family of three, even a Pinterest-worthy list of activities to do with my firstborn before he became a big brother.Then the COVID-19 pandemic hit.
    At first, I wasn’t concerned. It felt like something happening far away, a global event that wouldn’t necessarily affect us in our little enclave in Northeast Florida.
    But that changed quickly. COVID-19 has become something that we’ve all had to face head-on, whether it be dealing with the stress of social distancing, having major events like weddings or birthday celebrations canceled, or worrying about an immunocompromised friend or relative. But being pregnant adds a whole new level of uncertainty.
    Here’s what I’m doing to stay safe and sane as a pregnant woman during the coronavirus outbreak.

    Taking Social Distancing Seriously
    While I love spending one-on-one time with my son, a big part of what keeps me sane as a work-from-home mom is largely dependent on my mom tribe. They’ve been there for me through bad days, stressful work situations, even silly fights with my husband. They’re my sounding board when I worry whether my son is hitting milestones as he should or if I need to take him to the pediatrician (again) for that rash.
    But when officials started encouraging social distancing, I knew I had to take it seriously. The research on how COVID-19 could affect pregnant women is slim, and the CDC says they still don’t know if it can be passed from an infected mother to her newborn. With that said, I knew staying away was what was best for me and my baby.
    Not being able to see my best friends every day has been rough. Postponing my son’s second birthday party was also heart-wrenching. Plus, entertaining my son on my own all day is hard. But I know it’s the right thing to do, not just for my specific situation but for the population as a whole.

    Source: @jyll_mackie via #sharetheeverymom

    Staying Informed—To a Point
    I’m a journalist, and it’s long been a habit to watch the news and stay informed. But the daily updates on COVID-19 are on a whole new level—towns on lockdown, restaurants, and bars closed across entire cities, even beloved celebrities testing positive. To be honest, it sometimes feels like we’re living in a George Orwell novel.
    With the news moving at such a breakneck pace, you could spend most of the day watching the coverage. But I’ve decided to only watch the news in the morning, during naptime, and at night. Any more than that and my anxiety starts to spike. Any less and I feel like I’m ill-informed.
    I’ve also stopped watching in front of my 2-year-old. While I’m not sure he really grasps what’s going on, I don’t want to inundate him with potentially frightening images or adult themes.

    Finding Stress Relief
    As someone nearing the end of her pregnancy, I realize that now more than ever it’s important for me to stay calm. Maternal stress has long been linked to preterm labor,  and the last thing I want to do (especially in the middle of a global epidemic) is to deliver early.
    So, I’ve decided to do everything I can to stay calm. I’ve completely finished the baby’s room, down to washing, folding, and putting away all the tiny clothes and hanging the art. I’ve cleaned out all our drawers and kitchen cabinets, put up new curtains, cleaned and organized long-neglected areas, and wrapped and assembled all my son’s birthday gifts. I’ve also made it a point to support several local small businesses (online, of course), while also squeezing in some time for binge-watching Netflix and reading two books I started ages ago.
    While your version of stress relief may look different than mine, I’ve found that checking things off my to-do list while stuck at home has gone a long way in reducing my stress level.

    Source: @thebeverlyadams

    Having a Backup Plan
    At my 32-week appointment, I asked my doctor about COVID-19 and how it might affect my delivery. She said to prepare myself to not have any visitors in the hospital apart from my husband. Immediately, the sweet visions I had in my head of my son meeting his little brother for the first time in a sunny hospital room, peering into the tiny bassinet at his tiny new brother tightly swaddled in a pink and blue striped blanket, went up in smoke. I wouldn’t get that.
    What she said shocked me then, but restrictions on visitors have become commonplace in recent weeks. I’ve decided to accept that I probably won’t get the birth I envisioned. And that’s OK. But I’ve also started preparing for less optimal situations.
    For example, what if there are too many cases of COVID-19 at our hospital and they can’t accommodate us? Our hospital recently had its first case, and I expect there will be more. Right now, I’m keeping an eye on the situation and researching other options, from delivering at other hospitals to a truncated hospital stay post-birth to yep, even home birth. And I’m not the only mom considering this option. Of course, talking to your own doctor is always the best course of action—they can provide advice and solutions directly relevant to your specific situation.
    The COVID-19 epidemic has affected us all, not just those of us expecting a baby in the coming months. I know there are people who are dealing with far worse situations than I am—those with immunocompromised children, those who still have to report to work and send their kids to daycare, and of course, those who have already contracted the infection or love someone who has.
    But being pregnant and on the cusp of giving birth right now is also really, really hard. Preparing backup plans and being mindful of my mindset is the best thing I can do for myself, and my family, at this time.

    This article originally ran on The Everymom More

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    Sex 101: How to Start Role-Playing With Your Partner

    Undeniably, one of the best sex scenes in movie history is The Twilight Saga: Breaking Dawn. Are you kidding me? 15-year-old me had a sexual awakening watching Bella and Edward get it on in the water, all to end up in bed. I mean, the scene when she wakes up to a completely broken bed, pillow feathers strewn about the room sounds like exactly what my sex dreams are made of (you know, with less Edward Cullen and more LaKeith Stanfield). And lest we forget the other best sex scene in human history: Natalie Portman and Mila Kunis in Black Swan. You know, I claimed Black Swan as my favorite movie of all time for quite a while; somehow it only dawned on me a few years later that I just might be bisexual.But you know why movie sex scenes are just so absolutely sexy? It’s acting; there’s a sense of “these aren’t real people” to the whole thing. And you know what? Regular old folk like us can get that same feeling with just a little role-playing. 
    I’ll be completely honest: role-playing with your partner can feel really intimidating and, of course, totally weird and awkward if you’re new to it. But as most sexual things go, with practice and communication comes many orgasms! So here we go, a 101 guide to the best role-playing of your life. 

    Get your boundaries and safe words all laid out
    Before you and your partner become entirely different people for the night, talk over what you’re willing to do and what you’re not. It’s important to know what each of you is hoping to get out of the experience. For you, it might just be a fun, one-night-only thing. Your partner might want to add this to your usual rotation. Some people like to use role-playing to act out fantasies. Whatever you decide is amazing, just make sure it fits for both of you. As always, communication with your partner about sex is necessary here.
    You’ll also want to come up with any safe words if you’re practicing BDSM or anything similar. 

    How to decide what to role-play
    You absolutely can just come up with a character on the spot and go with it. But if you’re not an Oscar-winning actress just yet (maybe if I flesh out the cash for that Natalie Portman Masterclass, but I digress), it’s OK to take some time to figure it out and come up with it as you go. Of course, the easiest thing would be a different person. Maybe it’s your alter-ego. You don’t totally change your look, but you go by a different name and act a little different (for example, normally you’re more dominant in the bedroom, and instead you act a little more submissive). Pretend it’s your first date all over again. 
    On the other hand, you can also decide who to role-play based on your fantasies. What turns you on? Is it a student/teacher scenario? A nurse/patient? Two roommates? Make your decision on truly what turns you on, because it’ll just feel awkward and funny to you both if it’s not something you actually find sexy. 
    Will you add costumes? You certainly can! But to be fair, if your partner is of the male species, you might be able to get away with putting your hair in a different style and slapping on a smokey eye, and they’ll think it’s different enough. (If your partner is more observant, wigs are a very fun and inexpensive way to change things up!) If the scenario is a little more complex, think about getting into character. This might feel really awkward for your first time role-playing, so don’t be afraid to start small. Speaking of…

    Start small
    It’s OK if the first time you role-play doesn’t involve the sexy French maid costume of your dreams and a fully flushed-out script of everything you’ll say. It’s really easy and casual to start role-playing through text first. You and your partner can gauge how you enjoy it and feel about it without the pressure of “acting” in front of each other. 

    Don’t stress if you feel silly
    Role-playing can sorta feel like you’re back in high school musical theater if you’re not used to it, and that’s completely normal. It’s different and new, but it takes time to get used to being that way with your partner. Think of role-playing like a game, and of course, very few people are good at a game the first time they play.

    Change locations
    Obviously, we’re not heading out to our local hotel bar to reenact our first dates right now. Instead, change up the location of where you are. You can take a walk to the park and start your role-play there (finishing at home, of course). Or just change locations in your home. Get really into it and turn your kitchen island or dining table into a little bar set-up for the evening. You could pretend your home is a hotel. Get into the fun of it and let your imagination go. Sex is all about flexing your creative muscle.

    Some scenarios to try
    Classic power dynamics—boss/employee, teacher/student, guest/maid, nurse or doctor/patient, fitness instructor/student, landlord/tenant, etc. 
    Best friends
    Roommates
    Strangers
    Long-distance—try Skype/FaceTime sex even if you’re not in an LDR
    Massage therapist
    Food delivery (very peak COVID, am I right?) 
    Non-monogamy—one person remains themselves and the other is a stranger
    Photographer and model
    Don’t be afraid to really act
    It’s not weird to get into it; it’s your fantasy for crying out loud! Role-playing is about being someone else for a little and acting out all of your desires with your partner. It’s a fun way to try all those things you dream about without a ton of commitment. Try something and realize you don’t really enjoy it? Try something different! Role-playing is about trial and error, so don’t be surprised if you thought you’d love or hate something and it turns out to surprise you. That’s what sex is all about, really: tons of surprises! More

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    Being the Shy Kid Can Make You an Awesome Adult

    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

    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

    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?

    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

    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