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      How Armani’s Getting Ahead Of The Global Water Scarcity Crisis

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      When water comes out of our taps, we often don’t think about it – until it disappears. But water scarcity is a reality around the world and in South Africa, too. That’s why the Armani Acqua for Life campaign takes steps to address the issue.

      What is the water scarcity situation in South Africa?

      In South Africa, over 3 million people still don’t have access to a basic water supply service. And, only 64 percent of households have access to a reliable water supply. Globally, 1 in 10 people don’t have access to clean water close to home. And without this access, the door is open for contaminated water sources, bringing diseases like cholera and dysentery.  

      What is the Armani Acqua for Life initiative?

      The same year that Armani created Acqua for Life, the United Nations recognised the right to water and sanitation as a human right. Added to that, Armani’s initiative has invested 14 million euros in water projects across 23 countries, which has helped over 590,000 people worldwide. They focus on delivering universal access to drinking water in water-scarce regions. That includes the installation of water points, latrines rainwater collection, water filtering and water purification systems.

      The Armani Acqua for Life initiative took steps in South Africa. They also put up a series of portraits of people who have been positively impacted by the programme. These were displayed at Nirox Sculpture Park in Johannesburg. Through this initiative, Armani aims to raise awareness about water scarcity. Estimates show that by 2025, half of the world’s population could be living in water-stressed areas.

      Raising awareness about water scarcity

      The exhibition unveils authentic and optimistic portraits of people positively impacted by an Acqua for Life project in South Africa. South African artists Justice and Fhatuwani Mukheli – with the help of videographers, Simba, and Wesley Takaedza, shine a light on the concrete impact that Acqua for Life projects have had. The artists went to the Mamburu and Maangane villages, with a series of portraits of those who live there. These portraits illustrate how access to water allows people to flourish, enhancing the intrinsic connection between water and life. More

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      6 Viral Hacks To Make Insanely Healthy (but Delicious) Desserts

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      Call me a peanut-butter-dark-chocolate-anything diehard, a cookie-dough fanatic, and a brownie-blondie lover. Let’s just say if there was one food group I could subsist on all day every day, it would be desserts. But because I’m a wellness girlie through and through, you better believe you’ll find “recipes for healthier [enter every sweet you can think of]” among my top Google searches. Needless to say, I’ve done my fair share of homework on how to healthify treats and give them a nutritional boost without sacrificing flavor (you’re welcome).
      Side note: There’s nothing wrong with indulging in a, say, hot fudge sundae in all its rich, decadent glory, but if you’re like me and crave something sweet on the reg, some nutrient-dense additions or ingredient swaps can’t hurt. And while the word “healthy” comes with many connotations (whether good or bad), we’re referring to foods that are not only nourishing, but also mouth-watering, hit the spot, and bring you joy. Without further ado, read on for all the hacks you need to make healthy takes on your fave desserts. Oh, and must-try recipes for healthy desserts are included. Spoiler: You’re going to want to go preheat the oven stat. 
       
      1. Swap oil, butter, or cream for avocado
      Avocados can do no wrong, and being the base of a sweet treat is no exception. Scrap the oil, butter, or cream your typical dessert recipe calls for and let the versatile kitchen staple do its thing. The best part (other than a more moist final product)? Avocados are packed with key nutrients, including heart-healthy monounsaturated fats, fiber, protein, vitamin C, vitamin E, vitamin B6, potassium, magnesium, folate, not to mention antioxidant and anti-inflammatory compounds. Take that oil, butter, and cream. 
      A general rule of thumb is a 1:1 ratio, so replace one cup of butter with one cup of pureed or well-mashed avocado. FYI, one avocado yields about three-quarters of a cup. And pro tip: According to the The Kitchn, since avocado doesn’t melt the same way butter does, it won’t coat your dry ingredients as well, so to compensate, increase the amount of your wet ingredients or just replace half of the butter with avocados instead.
       
      Recipes To Try
      Avocado Ice Cream
      Avocado Chocolate Mousse
      Dark Chocolate Avocado Truffles

      2. Opt for fruits or other natural substitutes as sweeteners
      While we’re on the topic of nature’s candy (yes, avocado is a fruit), ditch the refined (read: processed) sugar found in traditional desserts and sub in pureed apples, bananas, figs, pumpkin, or dates to deliver a comparable sweetness. Just make sure your fruit of choice complements the flavor of what you’re making. Your taste buds will be none the wiser, and you’ll be loading up on essential vitamins, minerals, and fiber. The cherry on top? The fiber content in fruit slows digestion, so you can say goodbye to that dreaded sugar crash you otherwise would experience with refined sugar. 
      When choosing which sweetener to use, consider this: Apples, bananas, and pumpkin work best in breads, while figs and dates pair well with brownies, cookies, or cakes. Then, there are always the unrefined iterations of sweeteners—maple syrup, honey, coconut sugar—you can count on to sweeten your baked goods. Whichever backup floats your boat, simply replace one cup of sugar with 2/3-1 cup of the alternative sweetener of your choosing and subtract ¼ cup of other liquids in the recipe for every cup of alternative sweetener you add.

      Recipes To Try
      Banana Coconut Oatmeal Cookies
      Lemon Blueberry Snack Cake
      Vegan Chocolate Banana Bread

      3. Sneak in nutrient-dense additions
      “Eat your greens,” they say, and why not by way of a slice of lemon zucchini pound cake, a serving of cauliflower rice pudding, or a helping of red velvet brownies? I don’t have to tell you that vegetables are good for you (hello, fiber, antioxidants, potassium)—nothing beets (get it?) ’em, especially when they’re in baked goods, IMO.
      Next up: legumes, in particular black beans, chickpeas, and white beans (blondies, anyone?). Brimming with fiber, protein, iron, magnesium, potassium, zinc, and folate and exuding a mild flavor and creamy texture, what’s not to love about beans? Plus, they can help balance your blood sugar. Some recipes use beans as a replacement for flour (more on that to come), others as a substitute for butter or oil (avocado, you’ve got some competition). Finally, go nuts for nuts. Almonds, cashews, hazelnuts, pecans, pistachios, walnuts (I could go on and on)—they’re all highly nutritious, and filled with healthy fats, antioxidants, and fiber. Whether you add nuts into or atop your baked goody, you can’t go wrong. 
       
      Recipes To Try
      Carrot and White Bean Vegan Blondies
      Chocolate Lentil Frosting 
      Pecan Pie Bars 
       
      4. Utilize cottage cheese  
      ICYMI, the high-protein, low-glycemic-index, probiotic-rich, and vitamin B-packed dairy food has made a major comeback, and we’re here for it. Cottage cheese’s mild, slightly sweet, and salty flavor makes it an ideal complement to countless dessert recipes without compromising taste. It’s no wonder cottage cheese has become #FoodTok’s latest sensation and TikTokers are transforming it into sweet concoctions that will blow your mind—from pancakes to ice cream to cookie dough. Just beware of any other ingredients such as flavoring, additives, a lot of sodium, or other artificial preservatives present in your cottage cheese product—it can quickly go from a wholesome snack to a not-so-healthy option. If dairy tends to give you digestive drama (ahem, bloating), it may be best to exclude the retro snack from your grocery list. Otherwise, it can be a healthy way to stay satiated and load up on essential nutrients as a substitution in or addition to your beloved confection. 
      If satisfying your sweet tooth while giving yourself a leg up in your daily protein intake, improving your gut health, reducing inflammation, and boosting energy sound too good to be true, don’t take my word for it. Try these cottage cheese creations for yourself:
       
      Recipes To Try
      Banana Cottage Cheese Blender Pancakes
      Cottage Cheese Ice Cream
      Cottage Cheese Cookie Dough
       
      5. Substitute white all-purpose flour for alternatives 
      Step aside white flour, you’re not needed here. Most conventional desserts use refined white flour or enriched wheat flour where grains are stripped of their fiber, iron, and B vitamins. In other words, they don’t provide any nutritional value (sugar isn’t the only culprit that gives baking a bad rap). According to recent research, a diet high in refined grains, such as white flour, poses a similar risk for premature coronary artery disease as a diet full of sugars and oils. Instead, reach for whole wheat, almond, or coconut flour that actually brings something to the table. Whole wheat flour, for example, has 12 grams of fiber in one cup; almond flour is a gluten-free option that’s higher in fat and protein than many of its counterparts; and coconut flour, another gluten-free stand-in, is another rich source of fiber with 28 grams of fiber in a half-cup.
       
      Recipes To Try
      Whole Wheat Cinnamon Rolls
      Almond Flour Chocolate Cupcakes
      Coconut Flour Shortbread Cookies
       
      6. Add protein powder
      Eating the right amount of protein is a must for our muscles and bones to repair and grow. The macronutrient is also a critical part of the processes that fuel your energy, carry oxygen throughout your body, and make antibodies that fight off infections and illnesses. Falling short on your protein goals? TikTok’s protein fluff just might be your answer (it’s got 263.7 million views after all). What exactly is it? Consider it an easy-to-make dessert or post-workout snack chock-full of protein with your go-to protein powder as the star ingredient. Using a blender or food processor, throw in unsweetened plant-based milk, a handful of ice, a scoop of protein powder, and frozen fruit of your choice, and voila!—thick, creamy protein goodness. There are countless other renditions, so knock yourself out on TikTok. 
      For other protein-loaded dessert ideas, add your protein powder to the usual suspects: brownies, ice cream, cookies, pies, you name it. A word to the wise: When selecting a protein powder, look closely at its ingredients—one that’s low in sugar and has zero to minimal added ingredients is *chef’s kiss*.
       
      Recipes To Try
      Strawberry Protein Fluff Bowl
      Chocolate Peanut Butter Protein Fluff
      Protein Cheesecake
       

      14 Ways to Eat Healthier Without Going on a Diet More

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      Why Toxic Positivity Is Harmful And What To Say Instead

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      “You have to keep strong! or ‘Everything happens for a reason!” “Don’t grieve like a non-believer!” or “You need to stop moaning about him, and get over him already!” or “You’re young enough, you will still be able to have more kids!” Let’s pick your brains real quick…What do these five statements have in common? *Drum Roll*

      They are those go-to phrases most people over-rely on during trying times, you might say! Or that, secondly, they discourage the person on the receiving end (or, yourself even!) to process their truest feelings. Or that, they reek of an unrealistic pressure to stay positive even when an incident doesn’t call for it. And don’t get us wrong, we’re not advocating for people to chuck their resilience out the window at the first sign of distress or to romanticise negative emotions.

      But what we’re defs saying is that toxic positivity, as demonstrated in the musings above, tends to be inauthentic and unrealistic at the best of times — even though it may come from a heartfelt place.

      READ MORE: Banesa Tseki On How Yoga Gave Her A New Lease On Life

      Read The Room

      By now, the above examples should’ve jogged your memory back to those incidents where someone’s statement left you thinking: ‘What in the name of tone deafness is that?’

      Experts describe toxic positivity as unsolicited pressure to only display positive emotions while dismissing any negative emotions and experiences. It invalidates human experience and can lead to trauma, isolation, and unhealthy coping mechanisms.

      Over the years, many research studies have found positivity to reduce stress, anxiety and depression, improve coping skills, increase physical wellbeing – including reducing the risk of cardiovascular issues – andeven lengthen your lifespan. However, when positivity turns is forced to the point of it being toxic, the results are considerably different. “Toxic positivity is beyond having a positive approach to life,” explains Dr Jennie Hudson,a professor of clinical psychology.

      “It extends beyond the edges of reality. It is insincere optimism, an extreme positive bias that ignores reality.” It also ignores the negative ramifications, both on those spreading toxic positivity and those on the receiving end.

      Though optimism is a powerful tool, forced positivity isn’t helpful at all. In 2020, researchers at the University of found that “overestimating outcomes was associated with lower well-being than setting realistic outcomes”. Circa 2018, universities of Toronto and California researchers found that people who avoided acknowledging challenging emotions could actually end up feeling worse. Dr Hudson unpacks this, saying: “It is normal to experience painful events, or emotions like anger, sadness and guilt. If we live in a toxically positive environment that doesn’t allow us to experience emotions like anger or sadness, then we are robbed of important life experiences and lessons.” She adds that these emotions have a role in our lives, in childhood development, in our relationships. When we feel angry it is usually because someone has wronged us. When we feel sad it is because we have lost something important. These emotions help to guide us and our choices.

      READ MORE: “Social media had me romanticising my mental illness and put me in a hole”

      Say This Instead

      When it comes to showing support or motivating loved ones, words matter far more than we think. Instead of finding yourself uttering words that will leave people rolling their eyes, life and relationship coach Megan Luscombe offers alternative approaches to “motivational” phrases.

      INSTEAD OF: Look on the bright side 

      RATHER SAY: “Sometimes there isn’t a bright side. I’ll stay with you in the dark for as long as it takes and when you want to turn the light on, I’ll help. “

      INSTEAD OF: Everything happens for a reason 

      RATHER SAY: “I’m sure you feel like you need a reason for this to have happened to make sense of it. What’s the story you’re telling so far? I want to support you.” 

      INSTEAD OF: You’ll get over it

      RATHER SAY: “Instead of thinking you have to get over it, let’s instead start to process it.” 

      INSTEAD OF: It could be worse 

      RATHER SAY: “Your feelings are valid. Don’t minimise your experience.” 

      INSTEAD OF: Never give up 

      RATHER SAY: “It’s OK to sidestep, press pause or even change our minds. It doesn’t mean you’re giving up; it means you’re re-prioritising.” 

      INSTEAD OF:  It is what it is 

      RATHER SAY: “What it is, is something that’s hurt/upset/disappointed you. You’re allowed to feel your feelings instead of dismissing them.” More

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      What Is Insomnia, Exactly? And How Can We Get Better Sleep?

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      If sleep is a constant struggle for you (here’s looking at you, doom scrollers), welcome to the club. According to the sleep tracking app Sleep Cycle, South Africans get fewer hours in the hay than any other nation in the world. It also seems that the older you get, the worse your insomnia becomes. Per a 2012 study, people aged 65 and older have higher rates of insomnia.

      Meet The Expert: Dr Alison Bentley is a Restonic Sleep Expert

      So… What is insomnia?

      “It’s easiest to describe insomnia as a reduced quantity of sleep,” Dr Bentley says. “But, to be an insomniac, the reduction in hours of sleep has to cause some kind of problem with daytime function. This could range from poor concentration to memory problems, trouble focusing on tasks and fatigue.”

      She adds that apart from a drop in daytime function, insomnia can have many long-term effects on health, including cardiac issues and metabolic disorders, such as obesity and diabetes. This makes it important to address insomnia as soon as possible.

      What are the symptoms of insomnia?

      There are three main symptoms of insomnia, according to Dr Bentley.

       Trouble falling asleep

      Waking in the middle of the night and battling to go back to sleep

      Waking too early in the morning.

      Most people have more than one of these symptoms and a particular symptom does not necessarily link to a specific cause.

      There are different types of insomnia

      Insomnia is a class of disorders as there are multiple causes. Dr Bentley says the condition can also either be acute or chronic.

      Acute insomnia

      “Acute insomnia occurs when sleep is disrupted due to a specific stressor and in most people only lasts for as long as the stress does, after which it resolves and sleep becomes normal again,” she says.

      “The stress is often psychological. For example, someone might struggle with after the death of a loved one or during a period of intense work stress. It can, however, also be caused by a physical trigger, such as the development of a painful disorder, such as arthritis. Only a quarter of people with acute insomnia go on to suffer with chronic insomnia.”

      Chronic insomnia

      Got chronic insomnia? That’ll be the case if you’ve got sleep problems, from the above symptoms, lasting at least three days per week for at least three months. “At this point, it’s usually not stress causing the sleeplessness, but changes in the way we think of sleep (cognitive issues), as well as some bad habits (behavioural issues) that we adopt to try to get more sleep,” says Dr Bentley. “These mean we worry more about our sleep and spend longer in bed trying to get more sleep and both of these factors make our sleep problems worse.”

      Other types of insomnia

      If you’re dealing with depression, anxiety, chronic pain or obstructive sleep apnoea, you might also have insomnia. Various medications used to treat other medical disorders can also interfere with sleep, for example, medications that lower cholesterol and antiretrovirals for treating HIV infection, says Dr Bentley.

      Is your mattress the culprit?

      Sometimes, your mattress might be to blame. If you have a mattress that leaves you waking up with aches and pains, you might need to replace it. “Over time, the comfort layers in your mattress break down, which can cause pressure points when you sink onto the firmer support core,” says Dale Harley, Executive in Restonic Marketing.

      Dr Bentley adds that other signs that your mattress is affecting your sleep can include finding it difficult to get comfortable causing a longer sleep onset (time to fall asleep).

      “If you no longer wake up feeling refreshed, your mattress may be at the end of its life,” Harley says. “It’s worth exploring whether this is the case.”

      How do you know if you have insomnia?

      Sure, you’re not clocking eight solid hours every night, but does that mean you’re an insomniac? Not necessarily, says Dr Bentley. “The number of hours usually quoted as constituting ‘normal sleep’ is seven to eight hours a night. However, this is not quite true,” says Dr Bentley. “Yes, seven to eight hours is the average amount of sleep for a population. But there are many people who need more than that and some who need less.”

      Treatments for insomnia

      Treatment for insomnia can include CBT, or cognitive behavioural therapy, as well as medication. You’d also need to cultivate a sleep routine that includes cues your body would learn from. When you expose yourself to a certain scent, for example, that might signal sleep time for your brain, enabling you to nod off. Per the Sleep Foundation, healthy sleep would also involve limiting stimuli around bedtime. Yip, that includes your cellphone and TV.

      Bottom line: if you wake up feeling tired, you likely need more sleep. Think you’re dealing with insomnia? Chat with your doctor first. “There are a number of conditions that cause insomnia and treatment does not always need to involve sleeping tablets,” says Dr Bentley. “But ignoring the problem does not result in improvement over time. Once insomnia has become chronic, it will generally continue unless specific action is taken.” More

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      11 Things I Wish I Learned in Sex Ed (but Didn’t)

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      When I think back to 7th-grade sex ed, I recall a series of three VHS videos that are burned into my memory: a graphic depiction of a baby crowning during birth, an instructional video about how to use a condom, and a sketch involving a student who drops a massive box of tampons at school and a teenage boy who steps in to help (and who, BTW, is entirely unphased by the sheer number of feminine products in her possession). These were the takeaways of the lessons I learned: birth is wild, protection is non-negotiable, and menstruation is normal. (Of course, that last one only the female students learned while the males were shuffled into another room to learn about wet dreams and such.) 
      As I advanced into adulthood, I remember coming across various scenarios that prompted the thought, “Huh, that would’ve been nice to learn in sex ed.” And I know I’m not alone. So I decided to team up with Ariele Myers, a fertility specialist, board-certified herbalist, licensed acupuncturist, and Founder of The Whole Woman Collective, to devise the top things I wish I’d learned about the female body in sex ed. Ahead, 11 lessons about sex I wish I learned, but didn’t. 

      Meet the expert
      Ariele Myers
      LICENSED ACUPUNCTURIST, BOARD CERTIFIED HERBALIST, AND FERTILITY SPECIALIST
      Myers founded Arieles Apothecary, where she worked with some of the top Reproductive Endocrinologists and IVF centers in the country to help hundreds of women on their hormonal health and fertility journeys. In 2016, she founded Wisdom of the Womb, an online platform to educate on all things reproductive health.

      1. It’s not that easy to get pregnant
      In a very informal poll I took of all my friends, this was the number one issue that we felt our sex ed classes misled us on. I get that it’s tough to explain nuance to a bunch of 7th graders, but if you’re under the impression that you can get pregnant any day of the month, you’re in for a surprise if and when you decide to try to get pregnant. According to Myers, a woman’s “fertile window” is about 6 days long. The math here is that women ovulate for about 12-48 hours, and “While our egg is only viable for a short time, sperm can live for 5 days, so we can actually become pregnant by having sex before we ovulate,” Myers explained. 
      If you’re trying to avoid pregnancy, Myers suggested backtracking 5-6 days from the day you ovulate and either avoiding vaginal sex or using contraception until about 48 hours after ovulation to be safe. Basically, avoid unprotected sex for a week. “Where some women go wrong in trying to avoid pregnancy is that they wait until they’re ovulating to abstain from penetrative vaginal intercourse,” Myers added. “If there is sperm in your body at the time you ovulate, you can get pregnant.” Another disclaimer: This can be a helpful timeframe if you have a regular cycle, so if you have an irregular cycle (and even if you don’t), chat with your doctor about a plan that works best for you. 

      2. Tracking your ovulation is a great way to get to know yourself
      If you’ve never tried tracking your ovulation, I highly encourage you to. Not only does it empower you to know when pregnancy is possible (whether you’re trying to achieve or avoid it), but it’s also an indicator of good health. There are a few ways to track your ovulation, and Myers’s favorite is by tracking your Basal Body Temperature (BBT). “BBT charting tells us so much about our reproductive health, like our follicular and luteal health as well as how we ovulate, not just if and when we ovulate,” Myers said. 
      If you’re into cycle syncing, BBT is an excellent way to gauge which phase of your cycle you’re entering. Myers offers a free YouTube tutorial on tracking BBT if you’re wondering how to start. Alternatively, you could buy an Ovulation Predictor Kit (OPK) at any major store that sells pregnancy tests. “OPK testing is simple, pee-on-a-stick easy, but can get expensive if you’re using them monthly,” Myers stated. These tests can also misread whether you’re actually ovulating as they often only track LH (luteinizing hormone) spikes, which occur just before ovulation, and not the progesterone that kicks in after ovulation.
      Lastly, you can keep an eye on ovulation by tracking your cervical mucus, which Myers referred to as helpful, but also takes some figuring out. “Around the time you ovulate, the consistency of fertile cervical mucus [will be] similar to that of raw egg whites,” Myers said. “Ever try to get a little piece of shell out of the egg white? It’s nearly impossible!” This “raw egg white” consistency usually appears within four days of ovulation.
       
      3. Period pain is not normal
      I was shocked to discover well into my mid-20s that severe cramping alongside my period—though common—wasn’t actually “normal.” Rather, it was a sign that my hormones were out of whack. “Within the framework of Eastern Medicine, pain before and during our cycle can indicate a stagnation of Qi and Blood or blockage in our reproductive organs,” Myers said. “This can inhibit blood flow, which can contribute to pain and cramping.”
      I can personally speak to the power of acupuncture (and herbal tea!) for hormonal health (after going down that road, I rarely cramp when I menstruate). “Some profoundly impactful ways to reduce your menstrual pain at home are Moxibustion and womb massage,” Myers added. 
       
      4. The birth control pill is not a cure-all for all menstrual issues
      Birth control can be an effective tool for contraception, but it’s often used to treat a myriad of menstruation issues. And like all medications, it carries risks along with benefits. “While I believe that the hormonal contraceptive was one of the best things to happen for women’s reproductive freedom, anything we put into the body has to be processed by our body—by our liver—and this does impact our overall health,” Myers said. “Birth control pills are a powerful method of preventing pregnancy, especially when a woman isn’t available or open to tracking her cycle.” But if you’re looking to improve the health of your hormones or your cycle, options outside of birth control might provide a better long-term solution.
       
      5. Orgasms are good for you
      I honestly can’t remember if orgasms were discussed in sex ed, but I know we didn’t talk about their health benefits (spoiler: there are a lot of benefits!). “During orgasm, women release endorphins, ‘feel good’ hormones like oxytocin and dopamine, and prolactin,” Myers explained. Not only do these chemicals counteract stress, but they can also relieve anxiety. Pleasure can actually be healing if we are intentional about how we access it. Imagine if your sex ed class encouraged you to explore what made you feel good. 
      “Only 31-40% of women say that they reach orgasm during penetrative intercourse, and many women say they feel ashamed or embarrassed that they don’t orgasm,” Myers pointed out. “I want there to be so much more support for people to have the time and space to learn what their body likes and wants. Emily Nagoski’s book Come As You Are is an amazing resource for all bodies wanting to understand and discover their capacity for desire.”
       
      6. Post-sex care is important
      Do you know when I learned it was important to pee after sex to avoid a urinary tract infection (UTI)? After getting my first UTI. Though it may feel like hearsay, it’s not a myth: “Peeing after sex is important as it helps you flush bacteria that could potentially cause UTIs out of the urethra,” Myers said. “The belief that it can ward off pregnancy, however, is not factual as the urethra is separate from the vagina.” Emotional post-sex care is important too, Myers pointed out. “Some people need and want cuddles or talking after sex, some need a nap, and some are fine to just get up and go,” she said. She encourages leaning into what you want and need—and practicing asking for it.

      7. Intimacy and sex are different
      Though this isn’t strictly related to physical health, it’s important for anyone engaged in sexual activity to know how to differentiate the physical act of sex from the emotional bond of intimacy. “It feels important to remember that sex is sex and love is love,” Myers said. When both parties aren’t aligned on exactly how they’re using sex, people can get hurt. “It’s OK to have sex without intimacy and connection if that’s what you choose,” Myers noted. “But when you have sex as a means to increase connection,” especially when the other person isn’t on the same page, “it often doesn’t work and can leave us feeling vulnerable.” Wouldn’t it have been great if sex ed helped us navigate these nuances from the start?
       
      8. Consent is an enthusiastic “yes,” and “no” is a complete sentence
      Consent is critical for obvious reasons, but I wish the nuances of consent had been discussed and taught more clearly in sex ed. Myers explained that so many women tell her they don’t feel entitled to their “no.” Other times, they worry about the other person feeling rejected. “‘No’ is a complete sentence,” Myers said. “Even if you like someone, even if you want to continue feeling connected, you never owe anyone your body. Sexuality is not a performance. I believe this should be the foundation of sexual education: that we get to feel, explore, and honor our feelings of desire as well as lack of desire.”
      In the same vein, if you have been told “no,” know that it is not a reflection of your worth (another thing I wish they told us in sex ed). There are so many reasons a person might not be interested in sex that have nothing to do with who you are. 
       
      9. What you’re calling a “vagina” is probably a “vulva” (and they all look different!)
      Screaming “penis” and “vagina” at the top of our lungs to normalize the words—another sex ed lesson burned into my brain (anyone else?): “A” for effort, but it reduced our understanding of the anatomy to two terms. I’m pretty sure I thought my vulva was called a vagina well into my 20s, and most men I know still don’t know the difference.
      Let’s settle any confusion now: The vulva is the area outside a woman’s genitals. Within the vulva, you’ll find a clitoris (the pleasure center), labia majora and minora (the outer and inner lips), a urethra (where urine travels), and the vaginal opening. The vagina is actually inside the body. It’s the inner canal that leads toward the uterus. The beautiful thing about vulvas is that no two are identical, much like fingerprints. It can be maddening when younger women worry about whether their vulva looks “normal,” because there’s no real “normal” to compare it to. Again, that’s something that would have been really helpful to learn in sex ed.
       
      10. Non-sexual infections happen and are nothing to be ashamed of
      There’s a lot of talk about sexually transmitted diseases in sex ed, but not a whole lot of discussion about the fairly common non-sexual infections that can crop up—yeast infections and bacterial vaginosis. “It is best to go to a doctor to check on any excessive itching or unusual discharge,” Myers suggested. But it’s not necessary to get overly concerned right away. These types of infections can occur as a side effect of antibiotics, birth control, hormone imbalance, or diet. “Our digestion can change the pH in our vagina, which can become a breeding ground for infections, like Candida overgrowth,” Myers said. Talk to your doctor if you experience any changes, and practice proper hygiene. 
       
      11. Sex is not just heterosexual (because duh)
      This one really goes without saying, but we’re saying it anyway. It’s hard enough navigating being a woman in a heteronormative society, considering the fact that women were forced to rely on a man for survival throughout most of history. “This framework only shifted as recently as the 1970s when women could open their own bank account and even be considered for certain professions—but our value as women is still strongly steeped within that historical context,” Myers shared.  
      For folks who identify outside the bounds of heteronormative culture, who have faced even more invisibility and had to fight for any real contextualization of value at all, navigating sexual intimacy is even hazier. Queer relationships need to be visible, normalized, and valued so that the folks who reside within them can feel visible, normal, and valued. And sexual education needs to cover these kinds of relationships so that all students are offered the health and safety information they deserve.

      The Surprising Connection Between Posture and Sex More

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      5 Wellness Trends Everyone’s Talking About This Season

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      Summer 2023 is finally upon us, and luckily, this season has a handful of wellness trends that are sure to make this your best summer yet. While summer often means late nights, parties, and no shortage of “treat yourself” moments, there are plenty of ways to ensure that you enjoy the season without any major next-day regrets. Whether you’ve got big health and fitness goals or simply want to feel your best each day, incorporating the following products and practices into your summer routine can make a major impact. Read on for the trends that you’re going to be hearing about all summer long.

      1. Mocktails and sober curiosity
      While a glass of rosé on a rooftop is usually a staple come summertime, many people are experimenting with sobriety and trading in their alcoholic drinks for yummy mocktails. Excessive long-term alcohol consumption can be associated with a variety of health risks, but even short-term, more and more people are over the hangovers, social dependency, poor sleep, delayed recovery, and hangxiety that can follow even one alcoholic beverage. Not to mention going alcohol-free can mean a major benefit to your wallet (fruit-infused club soda comes in way cheaper than a margarita).
      Sober curiosity is a growing trend that our bodies (and wallets) are here for. If you’re curious too, experiment with swapping your beer, wine, or liquor with a mocktail or go-to beverage that still feels fun and refreshing. Start with a club soda base, add in splashes of your favorite juices, then dress it up with some fruit garnish and a cute straw. BTW, if you still want to (safely) partake in alcohol, you don’t need to quit altogether to feel like you’re doing something for your health. Check out these tips to drink alcohol in a healthier way,

      2. Sleep as first priority
      What’s on the agenda this summer? Getting 8+ hours of quality sleep because prioritizing sleep is making a comeback! With devices like the Oura Ring, Whoop, and other health-monitoring wearables measuring sleep data such as sleep stages, duration, and quality, we’ve never been more obsessed with being rested. Visit any drug store and you’ll find no shortage of sleep-encouraging gummies, supplements, and elixirs to help you achieve the coveted eight hours.
      Ready to prioritize sleep like the trendy It-Girl you are? First and foremost, make sure your bedroom is dark (blackout curtains work magic), quiet (or noise-dulled with a white-noise machine or tower fan), and at a comfortable temperature. Try to maintain a consistent bedtime routine each night, including avoiding using your phone for 30 minutes before lights out. Finally, don’t forget a good workout during the day and a peaceful meditation to calm the mind after dinner. Bonus tip: Kill two trends with one stone (sober curiosity and prioritizing sleep) with the viral Sleepy Girl Mocktail.

      3. Electrolytes
      Everyone knows that you need to drink plenty of water to stay hydrated, but what about replacing all of the other nutrients we lose in sweat and everyday bodily functions? Hydrating with water alone is so last year, which is why we’re drinking electrolyte concoctions now.
      Electrolytes are essential minerals, such as sodium, potassium, and calcium, that are vital to bodily functions and easily lost in sweat. Water alone can’t lead to optimal hydration. The body requires electrolytes to actually absorb the water. Add electrolytes to your water to replenish essential minerals lost through sweating and aid in maintaining proper hydration levels during physical activity or hot weather. Add flavor to your water while optimizing hydration with electrolyte packets (just beware of sugary options with a ton of additives), or for a (basically) free version, add a pinch of sea salt to your water.

      4. The 80/20 rule
      Gone are the days of drastic, cold-turkey habit changes and huge health commitment challenges like 75 Hard. This summer, we’re living our best lives by focusing on small, daily positive habits (such as the ones listed above), while still fully enjoying our lives. While previous years have glorified demanding, lifestyle-overhauling changes, this summer is all about lifestyle changes that can be lived with and lived in. Major health challenges are inflexible and do not cultivate lasting lifestyle changes. 
      As a form of finding a “balance” between achieving health goals while still enjoying life, the 80/20 rule is all the rage this season. Think: 80% of foods you eat are nutrient-rich foods that make you feel good, while 20% are foods that you want to eat for pure enjoyment. That means getting in our fruits, veggies, and other foods that make our bodies feel amazing, but not restricting the foods we enjoy either (think: mac n’ cheese at a barbecue, a hot dog at a baseball game, s’mores during a bonfire). This can also apply to other healthy habits as well. If you move your body, hydrate, meditate, or get good sleep most of the time, you don’t have to (and should not) feel guilty for those days when you don’t move from the couch or have a late night out.

      5. Walking pads
      The buzziest new technology that everyone’s swearing by, a walking pad can keep you energized and help you get your steps in even during the workday (or while watching TV after work, if you don’t want to or can’t set up a walking pad in your office). What exactly is a walking pad? Imagine a treadmill that is controlled by your footsteps. In other words, instead of setting a tempo and having to stick to it, a walking pad has sensors that allow you to control the tempo with how you walk. Walk closer to the front to go faster, and walk further back to slow down. These lightweight and foldable pads are easy to store in a closet or under a bed, quiet, and can be used under a standing desk or purchased with a desk, attachment. An under-desk treadmill also provides an easy way to get your body moving (without the high-tech sensors) while watching TV, working, or attending meetings.

      The Ultimate Summer Wellness Guide: 15 Must-Try Tips for Your Healthiest Season More

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      Melissa Wood-Tepperberg Swears Her Routines Changed Her Life–Here’s the Breakdown

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      Let me preface this by saying I’ve never been a morning person. Most of my colleagues know I’m not a fully functioning human until 9 a.m., no matter how hard I’ve tried. And believe me, I have tried–I live and breathe wellness practices. I’ve attempted every variety of morning routines, hoping to reap the benefits that come from an early morning workout or journal practice, but none of them have stuck. That is until read about Melissa Wood-Tepperberg and her morning and nighttime routines. 
      As a mom of two and founder of her wellness platform, Melissa Wood Health, Melissa understands what it’s like to have a busy schedule and knows that your routines don’t have to be perfect—they just have to work for you. Whether that means your morning meditation is interrupted by a screaming toddler or you only have time for a quick 10-minute yoga flow, she’s designed her routines to be realistic, yet effective. She looks at them as non-negotiable moments to reset before a long day and unwind at the end of one. So, if you too are struggling to master a morning and nighttime routine that works for you, read on to get the details on Melissa’s for major inspiration. Spoiler alert: They’re game-changers. 

      Melissa Wood-Tepperberg’s Morning Routine

      1. Think of something to be grateful for
      The very first thing Melissa does as soon as she wakes up is think of something she’s grateful for. She shared the details of this practice on her podcast Move with Heart, saying that no matter where she is or what’s going on, she’ll spend the first couple of moments upon waking up thinking of a few things she is grateful for. This can be as simple as being grateful for the cup of coffee you’re about to have or the fact that the sun is shining. Starting the day with gratitude instantly changes your state of being, no matter which side of the bed you woke up on. 

      2. Drink water with lemon
      Melissa makes herself a cup of warm water with lemon, which has been shown to jumpstart your digestion as the acid from the lemon helps to break down your food. During this time, she also takes a Seed Synbiotic (on an empty stomach), which is a combination of a prebiotic and probiotic. This combo is not only great for your digestion, but also your gut health.

      3. Practice 15 minutes of meditation
      At this point, she moves to a space where she’s comfortable sitting down for 15 minutes of meditation. Melissa shared on her Instagram that sometimes this ends up looking like five minutes or less. On other days, she’s interrupted by her kids or noises from the New York City streets. Instead of letting these disruptions ruin her meditation, she welcomes them. “This is life, lean into all things,” she shared on her podcast. 

      4. Drink a matcha or oat milk latte
      My favorite part of her routine comes after meditating: when Melissa makes herself either a matcha or oat milk latte. She’s been vocal about her love for coffee, but how she doesn’t love to drink it every day, and on those days, she’ll opt for matcha instead. Whatever form of caffeine or beverage you reach for in the mornings, listen to what your body is craving.

      5. Move for 15 minutes
      Instead of pressuring herself to do a full 30-minute (or more!) workout, she moves her body for just 15 minutes. Sometimes this looks like an ab or Pilates workout from her fitness platform Melissa Wood Health, and other days it’s a walk around the neighborhood. Moving your body first thing in the morning is a great way to get the blood flowing.

      6. Make a loaded smoothie and avocado toast
      No morning routine is complete without an energy-fueled breakfast. For Melissa, that’s a loaded smoothie and avocado toast. You may be wondering, what’s a loaded smoothie? Essentially, it’s a smoothie loaded with superfoods, protein, and antioxidants. For her, this includes spinach, cilantro, strawberries, blueberries, coconut water, mango, dates, lemon, and spirulina powder. 

      7. Dry brush before a cold shower
      Melissa ends her morning routine with some dry brushing, which is extremely beneficial for the lymphatic system and can easily be done at home. After this, she hops in the shower. Before she finishes her shower, she will turn the water freezing cold for anywhere from 1-3 minutes. Similar to cold plunging, a cold shower can help boost immunity and improve your circulation.

      Melissa Wood-Tepperberg’s Evening Routine

      1. Dim all lights
      Melissa swears by the effects of a good nighttime routine to help prepare for sleep. She starts her evening routine by dimming all the lights in her home. Bright lights can actually affect your circadian rhythm and tell your body to be awake. Dimming the lights at least two hours before bedtime can make it easier to fall asleep, especially if you struggle with this at the end of the day.

      2. Make a nighttime tea with a warm bath
      Melissa loves nighttime tea (such as the Sakara Sleep Tea and Detox Tea, both of which contain ingredients to promote relaxation and calmness) with a couple of pieces of HU Chocolate. She’ll then opt for a warm shower or bath to help lower cortisol and bring the body into a state of rest.

      3. Put away all electronics
      At least 30 minutes before sleep, Melissa tries to maintain the practice of putting away all electronics. Phones, computers, and TVs all have bright screens that make falling asleep harder than it already is. Unplugging from technology is never easy, and Melissa shares that sometimes she has to skip this step, but she always notices the benefits when she follows through on it.

      4. Do a legs-up-the-wall meditation
      The ever-popular legs-up-the-wall practice is also one Melissa loves. Every night before going to sleep, she lies down with her legs up against a wall while listening to a meditation or reading. This practice helps to drain the fluid and inflammation from the day as well as increase circulation. By this point, Melissa shared she’s always ready for 7-8 hours of quality sleep.

      I Tried Kate Hudson’s Morning Routine for 7 Days and Had the Best Week of My Life More

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      5 Gut Health Supplements

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      As cliché as the trope “Listen to your gut” may be, there’s a reason why the gut is known as the second brain and gives us signs when something is or isn’t right. Whether you call it a gut feeling or instinct, the gut refers to your gastrointestinal (GI) system, the health of which is generally determined by the levels and types of bacteria in your digestive tract, AKA your gut microbiome.
      “Other than digesting and absorbing nutrients from the food and drinks we consume, our digestive system protects us from harmful invaders with the small and large intestine housing nearly 80% of our immune system,” explained Paulina Lee, MSHS, RD, LD, a gut health functional dietitian and Founder of Savvy Stummy, LLC. “The gut and gut microbiome is deeply connected to the brain and mood health through the gut-brain axis, a bi-directional superhighway of communication between our brain and gut.” What’s more, Lee noted that the gut microbiome creates 95% of the neurotransmitter serotonin, which regulates anxiety and is essential for relaxation, sleep, and concentration. Bottom line: When your gut health is poor (read: your gut microbiome is imbalanced), your mood, immune health, and sleep quality, just to name a few, pay the price. 
      As far as tips for good gut health (more on that to come) go, you can expect the usual suspects for overall health: a balanced and diverse diet rich in fiber, fruits, vegetables, whole grains, and fermented foods, staying hydrated, stress management, reducing inflammation by removing food sensitivities and toxins from your diet and lifestyle, getting in daily movement, and prioritizing restful sleep. To round out a holistic approach to improving your gut health? Supplements, of course. Ahead, a round-up of five gut health supplements that can aid in keeping a balanced gut microbiome, straight from experts. 

      5 Gut Health Supplements
      There are countless supplements for gut health at our fingertips and knowing which ones are legit and worth trying can be overwhelming, so before we dive into the expert-approved recommendations, let’s first understand what gut health really is and how to improve gut health. 

      What Is Gut Health?
      Before we dive into the supplements, let’s define what gut health actually is so you know what you’re working toward. If there ever was a wellness buzzword that has earned its stay, it’s gut health. But what is it exactly? “Gut health refers to the balance and optimal functioning of the gastrointestinal tract, specifically the microbiome, which consists of trillions of microorganisms, including bacteria, fungi, and viruses,” conveyed Dr. James Walker, a clinical doctor at Welzo. “A healthy gut microbiome is diverse, with a balanced composition of beneficial bacteria that support digestion, nutrient absorption, immune function, and even mental health.” Dr. Walker cited various factors that can play a significant role in your gut health, including diet, lifestyle, stress levels, lack of sleep, medications, and environmental factors (think: pollution and toxins).
      While it seems like a given to keep our digestive system in check by being mindful of the influences mentioned above, with today’s go-go-go culture, keeping a healthy digestive tract is easier said than done. Enter: superfoods to give your gut a healthy boost. Below, experts let us in on the gut health supplements that get their stamp of approval. FYI, before taking any supplement, Dr. Walker stressed the importance of consulting with a healthcare professional or registered dietitian who can assess your specific needs, potential interactions with medications, and any underlying health conditions. They can provide personalized recommendations and guidance to ensure safe and effective use of supplements.

      Best Supplements for Gut Health

      Probiotics
      Probiotics are living, good bacteria that promote gut health—whether in supplement form or from food sources—and can help maintain digestive health and a healthy balance in your body. When bad bacteria in the gut increase in number, probiotics can step in to fight off the bad bacteria and restore your body to a neutral state. The best part? Taking a probiotic supplement can tip the balance in favor of fewer gaseous bacterial strains, resulting in less gas and bloating. 
      “[Probiotics] contain a combination of beneficial bacteria strains, such as Lactobacillus acidophilus, Bifidobacterium lactis, and Lactobacillus rhamnosus,” described Mary Sabat MS, RDN, LD, a nutritionist and ACE-certified trainer. “Probiotics can help restore the balance of gut bacteria, support digestion, boost immune function, and improve bowel regularity.” Opt for a high-quality probiotic supplement with a variety of probiotic strains, follow the dosing recommendations on the product label, and store them according to what the label states (i.e. refrigeration, room temperature, etc.). If you have a compromised immune system or underlying health conditions or are taking immunosuppressant medications, it’s especially vital to speak with your doctor before adding probiotics to your routine.

      Prebiotics
      “Prebiotics are non-digestible fibers that serve as food for beneficial bacteria in the gut,” Sabat said. Once they bypass digestion and make it to your colon, the gut bacteria metabolize and ferment the prebiotics to survive, producing short-chain fatty acids that provide energy to your colon cells, help with mucus production, and assist in inflammation and immunity. Prebiotics boast many health benefits, including helping regulate bowel movements, enhancing your body’s anti-inflammatory response, decreasing bad bacteria that cause disease while increasing the production of good bacteria, and improving immune function.
      Sabat suggested looking for supplements containing prebiotic fibers like inulin, chicory root, or fructooligosaccharides (FOS) to promote the growth and activity of healthy gut bacteria. That said, prebiotics are not one-size-fits-all, and they may worsen symptoms of irritable bowel syndrome since rapid fermentation can cause gas, bloating, diarrhea, or constipation in patients who are sensitive.

      Digestive enzymes
      Like breathing, we don’t think twice about digestion—it happens automatically. Well, without digestive enzymes, the food we nosh on cannot be broken down properly and the body can become deficient in nutrients it needs to function (hello, gas, bloating, and abdominal pain). In some cases, the body doesn’t make enough digestive enzymes, resulting in a deficiency. Cue digestive enzyme supplements.
      “Digestive enzyme supplements contain enzymes like amylase, protease, and lipase that aid in the breakdown of carbohydrates, proteins, and fats, respectively, for better absorption,” Sabat clarified. “These supplements can support digestion, especially for individuals with enzyme deficiencies or digestive disorders.” Take the supplement with meals according to the recommended dosage on the product label. If you have a known enzyme deficiency or gastrointestinal disorder, be sure to check in with your healthcare professional prior to consuming a digestive enzyme supplement. 
       
      Fiber
      You probably associate the carbohydrate with helping move things along, and rightfully so. The crunch factor you get from biting into a carrot or apple? That’s good ol’ fiber working its magic. Since the body can’t digest fiber, it passes through the body undigested and makes its way to the gut, promoting regularity and relieving GI issues. According to Harvard T.H. Chan School of Public Health’s The Nutrition Source, fiber lowers the risk of developing various conditions, such as heart disease, diabetes, diverticular disease, and constipation, thanks to its beneficial role in the gut microbiome that may produce anti-inflammatory effects that alleviate chronic inflammation. Adding a variety of fiber-rich foods like whole grains, beans, leafy greens, and apples can help you meet your daily fiber needs, but fiber supplements can also step in to fill in nutritional gaps. 
      “Fiber supplements, such as psyllium husk or glucomannan, can help promote regular bowel movements and support overall gut health,” Dr. Walker affirmed. “It’s important to drink plenty of water when taking fiber supplements to avoid constipation.” Reach for fiber supplements that contain a mixture of both types of fiber—insoluble and soluble—to optimize digestion.

      Glutamine 
      If you’ve found yourself on #GutTok, chances are you’ve heard about L-glutamine, a supplement TikTokers tout for its gut health perks. Is it worth the hype? The short answer is yes. Recent research has shown that the amino acid glutamine can positively affect gut health by supporting the gut microbiome, gut mucosal wall integrity (a crucial line of defense that can help protect against digestive concerns and conditions), and the regulation of inflammatory responses. Glutamine is naturally produced in the body, however, during intense periods of stress (think: infections, surgery, and trauma), the body may not be able to keep up with the higher demand, in which case glutamine supplementation can provide a leg up. 
      “Glutamine is an amino acid that plays a vital role in maintaining the integrity of the gut lining,” Sabat echoed. “It can help support gut healing, reduce intestinal permeability, and improve immune function.” Whether you take a glutamine supplement in powder or capsule form, follow the recommended dosage instructions provided by the manufacturer. Pro tip: While taking a glutamine supplement can enhance gut health, if you have gastrointestinal issues, getting to the root cause should be your first step. 

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

      An Expert Says You Should Take These Supplements in the Summer More