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      Is Cottage Cheese the Ultimate Healthy Snack? We Analyze TikTok’s Favorite Food

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      One nostalgic dairy product has had a surprising comeback thanks to #FoodTok: cottage cheese. While the trendy, versatile dairy staple once had a bad rap (you either loved it or hated it), the 252 million views on #cottagecheese say it all—#FoodTok is converting the curdled milk cynics into fanatics. Aside from its health benefits (more to come on that), TikTokers are redeeming the once-overlooked snack by transforming it into endless recipes—from mac and cheese to toast and pancakes to ice cream (yes, you read that right). But is cottage cheese in fact good for you? I asked dietitians what they think of the now-viral ingredient, plus I break down the health perks of adding it to your diet and the must-try recipes to give a whirl.  

      In this article

      @stealth_health_life
      Blended Cottage Cheese 101 “Blended cottage cheese is always gritty” or “I can’t get blended cottage cheese completely smooth” – As simple as it sounds – you simply need to blend it longer. 2-3 minutes should do the trick. If needed, microwave for 30-45 seconds before blending to make the process easier “Blended cottage cheese sauces always separate when I add them to pasta” – Most of the time – this is caused by 1 of 2 things. Either your pasta is way too hot, or the water content is too high. Fully strain cooked pasta, and let sit for 2-3 mins (so it isn’t extremely hot when adding sauce), then add desired amount of sauce to the warm pasta. – Avoid heating the sauce in an excessively hot pan. I recommend just adding straight from the blender without heating in a pan, and if needed microwave for 30-60 seconds BEFORE blending so that it is warm – IF the sauce does “separate” when you add to the pasta, remove from heat and let it sit for ~5 minutes. Then, stir the pasta continually and the sauce will actually re-constitute. Again, the separating issue typically is caused by excess heat or water content, but is resolved as it cools down a bit and thickens. I have countless blended cottage cheese recipes on my page – and they’re a great starting point to learn how to work with the ingredient. My favorite aspect of it is that it’s quite simply the easiest cheese sauce you can make – no sauce pan or flour needed, simply throw everything in a blender and you’re good to go. Done every time in 2 minutes or less. And of course – it also works great for “cheesecake” style desserts (which I have a few of on my page as well!) Entire batch of sauce 840 Cals 100g Protein 36g Carbs 40g Fat Makes enough for ~1 pound or 16oz of pasta! Ingredients: 450g 2% Cottage cheese 80g 2% cheddar (or cheddar of choice) 20g Parmigianno Reggiano* 30g Cheddar Powder** 150g milk Salt/Pepper to taste #blendedcottagecheese #whippedcottagecheese #cottagecheeserecipe #blendedcottagecheeserecipe #cottagecheese #cottagecheesesauce #cottagecheesepasta #stealthhealth
      ♬ Spanish Wine by Butter – Tom Walsh

      What Is Cottage Cheese?
      First, a little history lesson on cottage cheese. While it’s unclear when it made its debut (people have supposedly been eating variations of the dairy product for thousands of years), cottage cheese is believed to be the first cheese made in America. It came about as an economical way to make use of excess milk from the butter-making process. Fast forward to the 1970s when it gained popularity as the “it” diet and health food.  
      So what is cottage cheese really? “Cottage cheese is a type of cheese made from the curds of cow’s milk,” described Mary Sabat MS, RDN, LD, a nutritionist and ACE personal trainer. “The curds are formed by adding an acid or rennet to milk, causing it to coagulate and separate into curds and whey. The curds are then drained and often rinsed to remove the whey, resulting in the creation of cottage cheese.” Stroll down any dairy aisle and you’ll see that the product comes in three varieties based on its milk fat content: nonfat, reduced-fat, or full-fat. Whatever floats your boat, just beware of any with flavors—they’re likely laden with additives. 
      While cottage cheese has a mild, slightly sweet and salty flavor (making it an ideal complement to countless dishes without compromising taste or flavor), its lumpy texture is often what puts people off. If you were once apart of the won’t-touch-cottage-cheese-with-a-ten-foot-pole camp, (it’s me, hi) or you’re hesitant to jump on #FoodTok’s latest sensation, don’t knock it until you’ve tried it because there’s major FOMO to be had (spoiler: the recipes are that good). 
       
      What Are the Benefits?
      With the resurgence of retro food, you’ve got to wonder if there are cottage cheese benefits to back it up or whether it’s just another food fad that we’ll be saying see ya! to in a week. The final verdict? Dietitians give it a thumbs up for its high-protein, low-glycemic-index, probiotic-rich, and vitamin B-packed profile.

      It’s high in protein and other nutrients 
      “Cottage cheese is a good source of high-quality protein, containing all the essential amino acids necessary for the body,” Sabat conveyed. “Protein is essential for building and repairing tissues, supporting immune function, producing enzymes and hormones, and providing a feeling of satiety.” Help yourself to a one half-cup serving of low-fat (1% milk fat) cottage cheese and you’ll rack up 14 grams of protein (more than what two eggs serve up!). BTW, to pack more protein into your diet, check out these hacks.
      Cottage cheese also provides essential nutrients like phosphorus (regulates the normal function of nerves and muscles, including the heart) and selenium (boosts immune function, improves hair and nail health, and supports a healthy thyroid) that help ensure your body systems are fine-tuned.
       
      It has a low glycemic index (GI)
      PSA: Following a low-GI diet may help you lose or manage weight, balance blood sugar levels, lower blood pressure, decrease total cholesterol levels, and lessen the risk of diabetes and heart and blood vessel diseases. “Cottage cheese has a low glycemic index, which means it does not cause spikes in blood glucose levels compared to other dairy products,” explained Edibel Quintero, a registered dietitian and medical advisor with HealthInsider.

      It can help improve gut health
      Some cottage cheese brands include fermented or live cultures (read: probiotics). Consuming probiotics, or living microorganisms that promote gut health can help maintain a healthy gut microbiome, thereby improving digestion and gut function.
       
      It may aid in reducing inflammation and boosting energy 
      “Cottage cheese is also packed with B vitamins, especially vitamins B2 and B12,” Quintero stated. “Vitamin B2 helps with reducing inflammation and oxidative stress, whereas vitamin B12 is required for the healthy functioning of the nervous system, the formation of red blood cells, and DNA synthesis.” What’s more, vitamin B12 helps the body metabolize the food you eat into glucose, which gives you energy. Translation: The old-school provision just might give your body a leg up in maintaining tip-top shape.

      It reinforces strong bones 
      It turns out milk does do your body good. “Cottage cheese is a rich source of calcium, making it highly beneficial for maintaining stronger bones and teeth,” Quintero affirmed. For that reason, she cited that cottage cheese may be a nutritious addition to a healthy eating routine for those with osteoporosis or who want to prevent bone-related disorders.

      So, is Cottage Cheese Healthy?
      The short answer? Yes, but it also depends on your own body and lifestyle (i.e. whether you are lactose-intolerant, have a dairy allergy, or follow a vegan diet) and how the cottage cheese is made. “Whether or not cottage cheese is considered healthy depends on an individual’s dietary needs and preferences,” Sabat pointed out. “As a protein-rich food, it can be beneficial for those looking to increase their protein intake or maintain muscle mass. Of most concern is that cottage cheese is an animal-based product and should always be organic.”
      If there are other ingredients such as flavoring, additives, or other artificial preservatives present, or if it’s high in sodium, cottage cheese can quickly go from a nutrient-dense snack to a not-so-healthy option. Sabat also mentioned taking into consideration that many people have trouble digesting the sugar in dairy while some have issues with the casein in dairy being inflammatory. Bottom line: If dairy tends to give you digestive drama (ahem, bloating), it may be best to exclude cottage cheese from your grocery list. Otherwise, it can be a healthy way to stay satiated and load up on essential nutrients in all its forms: a nibble eaten solo, dip, topping, substitution, or addition to your favorite fare. Consider it a food chameleon. 
       
      Recipes You Need To Try
      There’s no shortage of food influencers and wellness girlies alike showing mad love for cottage cheese on #FoodTok, but don’t just take their word for it. Try these cottage cheese concoctions for yourself. 
      1. @rachlmansfield‘s Cottage Cheese Blender Pancakes

      @rachlmansfield
      4-ingredient COTTAGE CHEESE PANCAKES! the pancake recipe we go to over and over again and the most popular pancake recipe on my website🥞 #cottagecheese #cottagecheesepancakes #breakfastideas
      ♬ Love You So – The King Khan & BBQ Show

      2. @bakedbymelissa‘s Cottage Cheese Toast 

      @bakedbymelissa
      On repeat #food #recipe #fyp #fypシ #asmr #viral #learnontiktok #easyrecipe #tiktoktaughtme #foryou
      ♬ original sound – Baked by Melissa

      3. @dzaslavsky‘s Zucchini Cottage Cheese Lasagna

      @dzaslavsky
      Part 2: Zucchini Lasagna healthylasagna cottagecheese cottagecheeserecipe zucchinilasagna
      ♬ original sound – danielle

      4. @nutritionbykylie‘s Cottage Cheese Dip 

      @nutritionbykylie
      If there’s one recipe you ever try from TikTok, let it be this one because it takes #cottagecheese #easyrecipe #highprotein #healthyrecipes #dietitian
      ♬ original sound – Kylie, MS, RD, LDN

      5. @brittanyraetoday‘s Cottage Cheese Pasta Sauce

      @brittneyraetoday
      He’ll hate me when he finds out but at least we have an honest review of the cottage cheese pasta sauce hack!!! #highproteinrecipes #lighteneduprecipes #nutrientdense
      ♬ Call Me Maybe x Whitney Houston by DARCY STOKES – darcy stokes

      6. @feelgoodfoodie‘s Cottage Cheese Ice Cream

      @feelgoodfoodie
      Have you tried the viral #cottagecheeseicecream? There are so many fun flavor options you can do with it. What flavor should I try next? #highproteinicecream #cottagecheeserecipe IB: @lainiecooks
      ♬ original sound – Feel Good Foodie

      7. @jakecohen‘s Cottage Cheese Cookie Dough

      @jakecohen
      COTTAGE CHEESE EDIBLE COOKIE DOUGH. I’m unwell, I know, but I need a steady stream of sweets throughout the day and lots of protein so I’m actually vvvvvvvv into a few spoons of this magic whenever my sweet tooth is acting up!! Very easy! Don’t try to bake it! Hope y’all are getting swole!!!! 🥰🥰🥰🥰 Cottage Cheese Edible Cookie Dough 1 pound low-fat cottage cheese 1/4 cup maple syrup 2 teaspoons vanilla extract 2 cups almond flour 1/2 cup vanilla protein powder 1 cup dark chocolate chips In a blender, combine the cottage cheese, maple syrup, and vanilla, then purée until very smooth. Transfer to a bowl and stir in the almond flour and protein powder until well incorporated, then fold in the chocolate chips. Store in an airtight container in the refrigerator.
      ♬ original sound – Jake Cohen

      6 Easy Hacks To Eat More Protein Without Trying More

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      Can You Trust AI For Your Health? Here’s What An Expert Thinks

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      Sure, we don’t have a robot to make our beds (yet), but AI is alive and well in the world. Use it to proofread your writing, enhance your productivity and now, you can consult Dr Chatbot for health advice.

      ChatGPT, but make it for health

      Per a PWC report, “One of AI’s biggest potential benefits is to help people stay healthy so they don’t need a doctor, or at least not as often.” Already, AI can detect diseases such as cancer. And, the medical devices that appear to us as wearable health-enhancing tech uses AI to maximise our outlook. Here’s looking at you, Fitbit.

      Plus, using tech for your health concerns is nothing new. For decades, we’ve been consulting Dr Google for anything from a niggle to a full-on flare-up. But can AI be a panacea for our health needs?

      How does ChatGPT work?

      ChatGPT is arguably the most well-known and powerful AI in the space. Five days after it launched, the language bot became the fastest consumer application to reach a million users in history. And since then, that number has reached 100 million. That makes ChatGPT a popular alternative to Google for seeking out information and advice.

      Using an AI model, ChatGPT has been ‘trained’ to recognise patterns in language that allows it to make ‘predictions’ based on that learning. This is a tool that draws on available information to produce well-articulated answers to almost any question entered into its chat bar, no matter how broad or narrow the question or how detailed the expected response is.

      Plus, AI like ChatGPT could lessen the burden on healthcare providers and can provide empathetic, high-quality responses, a study has found.

      AI for your health: the problem

      But how reliable is the information? What happens when it comes to subject matter that may contain conflicting opinions or biased sources of information? Here it becomes hard to discern the chatbot’s reliability or potential prejudices.

      The answers ChatGPT spat out for medical concerns were deemed as good or better than Google’s, per a new study conducted by a UCT professor. But some answers were vague, misleading or just plain made-up.

      Study author Dr Philip Moons, Honorary Professor at UCT’s Department of Paediatrics and Child Health, cautions about using ChatGPT. “It is important to know that ChatGPT is a language model. It’s built to make good texts. It is not made to look things up,” he says.

      A thorny issue

      On its homepage, ChatGPT includes disclaimers that it may generate incorrect or biased information. Yet, we don’t know when a response is correct or not, how it may have been influenced by the manner in which a question was phrased and when and how it may be influenced by vested interests. And when it comes to health advice, this could amplify certain falsehoods or points of view, or overlook potential blind spots of information. Unlike a Google search that leads you to specific websites, with ChatGPT there is no single source of information which makes it hard to ascertain its credibility.

      Already, healthcare services in the US are struggling to adapt to the glitches and failures of AI while dealing with patients in real-time.

      “Legislators are currently concerned about the lack of legislation,” says Dr Moons about the questions the use of ChatGPT raises. “I’m sure that governments are dealing with this issue. To the best of my knowledge, there is no uniform framework for it.”

      This raises the larger question of accountability. Let’s say a healthcare institution begins using an AI-registered platform, incorporating it into the diagnostic process, and a claim arises. Who answers to any potential liability – the AI itself, the company that developed the programme, the programmers who developed and maintain the algorithm or the healthcare institution that adopted the platform and failed to manage associated risks? Only time will tell.

      So… should you use ChatGPT for your health issue?

      For now, use caution when consulting ChatGPT for healthcare issues. As always, a real-life doctor’s advice is always the gold standard, rather than what you find on the Internet. Doctors can get a proper look at all the factors that create an issue, instead of what you exclusively input into an AI chat. “I think that healthcare providers need to warn their patients and the lay public that ChatGPT is not made for looking up things,” says Dr Moons.

      If you’re desperate, Dr Moons suggests New Bing, an AI-powered search engine made by Microsoft. “It has the functionality of a search engine (like Google), but the technology of ChatGPT is built in. New Bing is meant to look things up. Therefore, it is a safer place to go to than ChatGPT,” he explains. More

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      Experts Believe “Joy Snacking” Is the Key to Consistently Feeling Happier

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      We’ve all felt that mood boost that comes after seemingly mundane moments: feeling the sun on your skin, taking the first sip of freshly-brewed coffee, or snuggling with your dog. It turns out the phenomenon has a name: “joy snacking.” Coined by Dr. Richard Sima, PhD, a neuroscientist and columnist at The Washington Post, joy snacking is the idea that finding and savoring everyday routine experiences is a way to sustainably cultivate a more meaningful, happier life. Could it be the secret to consistently feeling more content? Ahead, psychologists weigh in and explain what joy snacking is, the science behind joy, and how to add joy snacking to your routine. 
       
      What is “joy snacking?”
      It’s safe to say we’ve all got the snacking part down—but instead of your bag of popcorn, chips, or pretzels, it’s what Sima calls “joy snacks” or “nuggets of joy.” Whether it’s the smell (and taste, of course) of chocolate chip cookies fresh out of the oven, laughing over an inside joke with your best friend, or playing “Flowers” on repeat (or whatever your favorite song is ATM), finding and savoring little “bites of joy” in your day can do your life a major solid (read: bring major pleasure and happiness). 
      “Joy snacking is exactly what it sounds [like]—grabbing a quick ‘happy’ snack to bring you a dose of joy to keep you going throughout the day,” explained Veronica Hlivnenko, a psychologist and holistic health counselor at InPulse. “Joy snacking is not about big joyous events that usually require prepping, specific timing, or financial investments. It means finding the sources for little bursts of joy in daily life and pausing to soak them in and savor positive emotional responses and pleasant sensations they bring.” Joy snacking isn’t just about experiencing the small moments of bliss, but also recognizing their meaningfulness and appreciating the positive changes they stimulate in you. “When you bring a sense of purpose to it, joy snacking can help you develop a more sustainable presence of joy, promote a greater sense of calm and happiness, and pave your way to a more fulfilled and flourishing life,” Hlivnenko shared.
      A study published in Nature Human Behavior found that experiential appreciation is a powerful way of making life feel more meaningful. When participants were asked to recount their most meaningful experience that occurred in the past week, what stood out for the majority wasn’t a grand gesture, occasion, or accomplishment (think: going on a trip or getting a promotion), but rather, something simpler and more mundane, such as having an enjoyable conversation or being surrounded by nature.
       
      What’s the science behind it?
      When you experience pleasure (AKA joy snacks), your brain releases dopamine in large amounts, creating oh-so-good feelings not only in the moment, but also continuously as it motivates you to repeat the pleasurable behavior or activity. “The idea behind joy snacking is to intentionally engage in these activities regularly to increase these moments of happiness and the associated dopamine release,” affirmed Ryan Sultan, MD, a board-certified mental health physician, Clinical Director of Integrative Psych, and Research Professor at Columbia University. 
      “The science behind joy snacking is rooted in positive psychology, which emphasizes the cultivation of positive emotions and experiences,” conveyed Dr. Carly Claney, a licensed psychologist and Owner of Relational Psych. “Regularly experiencing small, positive moments can boost our overall mood and well-being, contribute to resilience, and even counteract the physiological effects of negative events.”
      Hlivnenko cited that joy is one of the most powerful emotions, resonating with humans’ core identity and pursuit of happiness. “It makes life worth living and greatly impacts our mental well-being, physical health, and longevity,” she stated. She likened joy snacks to healthy, nutritional eats as they help balance your blood sugar levels, and a positive emotional state enables you to maintain stress levels, lowering blood sugar levels and, thus, reducing the risk of cardiovascular diseases, diabetes, or hypertonicity. 
       
      How to find joy snacks in your life
      Finding joy starts with mindfulness and self-awareness. So look inward, tune into your feelings, and take the time to notice what genuinely brings you a sense of happiness and satisfaction. Is it biting into a peanut butter chocolate cup (or is that just me?)? Or perhaps it’s the tulips you stumbled upon on your afternoon walk? When you start pinpointing what your joy snacks are, you become more aware of them and are able to fully immerse yourself and appreciate them. And by intentionally practicing joy snacking by incorporating it into your daily routine, you’ll gradually encounter joy snacks more easily and regularly.
      “Joy is a mindset, so if you orient yourself towards it, you become more aware, and being on the lookout for it makes it easier to joy snack,” Dr. Holly Schiff, Psy.D., a licensed clinical psychologist. “Practice an attitude of gratitude since joy and gratitude feed off each other. It can definitely take practice to get better at identifying joy snacks, but slowing down and being mindfully present and in the moment can help you better pay attention and appreciate these experiences.” Whether you put pen to paper in your gratitude journal, take a mindful walk, or engage in meditation, you’ll help shift your focus on the joy snacks in your life. 
      Other ways to find joy? “Contemplating nature is a proven and affordable joy releaser, rejuvenating your mind and senses,” Hlivnenko said. “It does not necessarily require traveling somewhere and may come in smaller, more casual forms, such as morning sunlight, a flowerbed or a lawn, a tree, a dog, a butterfly, and more—whatever comes along your way.”

      20 Science-Backed Ways To Hack Your Happiness Hormones for Better Mood More

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      Why You Should Check For High Blood Pressure, Even If You Think You’re Fine

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      In 2015, high blood pressure, or hypertension, caused an estimated 10.7 million deaths worldwide. Since then, its prevalence has grown from 25% to greater than 40%. Approximately 8.22 million South African adults with no private health insurance have hypertension, according to a recent study. That’s too high. Your sneaky coffee addiction and having a tipple too many could contribute to higher numbers. Here’s what to know about the risk factors, and when to worry.  

      Hypertension: our silent problem  

      Hypertension is known as ‘the silent killer’, because of the lack of apparent symptoms. Often, patients have no idea their blood pressure is dangerously high. That’s not all. High blood pressure can also be a precursor for dementia and cognitive decline later in life, according to the CDC. Also, hypertensive people are at a higher risk for developing kidney disease.

      While the rates for men in South Africa are lower, the rates for women are worryingly high, with about 40.99% of adult women in South Africa battling high blood pressure, per the World Obesity Federation, pushing our ranking up to 23rd in the world.  

      “Research suggests that cardiovascular disease causes more deaths in South Africa than all the cancers combined – a sobering statistic,” says Dr Adrian Rotunno, a Virgin Active panel expert and Sport and Exercise Medicine physician. “Many reports show that diseases of the circulatory system account for nearly a fifth of all deaths in the country, followed by what is termed “diseases of lifestyle” including diabetes mellitus (high blood sugar), hypertension (high blood pressure), hypercholesterolaemia (high blood cholesterol), and obesity.”

      When to check your blood pressure

      With rates this high, it’s important to keep tabs on your own number. Smartwatches can help, but they don’t always give accurate readings, so get to a clinic or a nurse and have yours checked regularly – at least once a year, if you’re over 40, and once every two years if you’re not at risk or younger than 40.

      Are you at risk for high blood pressure?

      There are several risk factors for high blood pressure that many of us may harbour, and be unaware of. That includes smoking (or that sneaky vaping habit), being sedentary and too much caffeine and alcohol use. Being overweight is also a risk factor.

      Smoking

      Smoking – and even vaping – spikes your blood pressure and increases your heart rate. Whether you smoke regularly or not doesn’t matter, either. The American Heart Association found in a report that “people who used e-cigarettes and people who smoked combustible cigarettes had greater increases in blood pressure, heart rate and blood vessel constriction, immediately after vaping or smoking, compared to people who did not use any nicotine.” Smoking constricts the blood vessels, leading to higher blood pressure readings. If you vape or smoke, try find a way to quit.

      Being sedentary

      Per research in the journal Hypertension, people the world over are moving less and less, despite clear guidelines saying that more movement is the key to mitigating chronic diseases like high blood pressure and more. What you should do? Move more and sit less, says the American Heart Association. 150 minutes of moderate activity (walks, gardening) can lower high blood pressure.   

      Drinking

      Even drinking just a little raises your heart rate, per a study in Cochrane Library. It found that drinking a high dose of alcohol (the equivalent of 30g or more), raised blood pressure more than 13 hours after consumption, even when it temporarily lowered the blood pressure immediately after drinking. For women, guidelines suggest no more than one drink in one sitting – any more and your BP is at risk. Moderate drinking is defined as two drinks, while more than three glasses in means you’re on a binge – and placing yourself at risk.

      Caffeine

      Go low and slow on the coffee and energy drinks. Per one study, caffeine spiked BP and this can be prolonged, over several hours. “Typically, blood pressure changes occur within 30 minutes, peak in 1-2 hours, and may persist for more than 4 hours,” the authors note. Per the NHS, try to limit yourself to less than four cups a day.

      How to prevent high blood pressure

      Exercise and a healthy diet are essential to preventing the onset of high blood pressure, but in some cases, seemingly healthy people can have frighteningly high numbers. That’s likely because sneaky habits could get in the way. Steer clear of any that could lead you to the ER, and adopt healthy eating habits (like going steady on salt and booze). And if you’re at risk (with any one of these habits taking over), check your blood pressure – it could save your life.   More

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      8 Essentials You Need for Your Everything Shower

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      I’ll be the first one to admit that I’m quick to hop on the latest TikTok trend. The 12-3-30 workouts, all the coastal cowgirl looks that I’ve been wearing on repeat so far this spring, the list could go on and on. When I recently came across the “everything shower” trend, I knew I had to give this one a go, too. 
      If you’re wondering what on Earth the everything shower is, 1) I’m truly honored to be the one to enlighten you and 2) your life is about to be changed for good. The everything shower is exactly what it sounds like. It isn’t your normal routine, it’s a long, deep-cleaning shower that doubles as a luxury self-care practice. It can involve as many steps as you’d like—from dry brushing to scalp massaging. 
      Now if you’re like me, this in-depth shower routine can seem a little intimidating. When I first started partaking in this ultimate self-care experience, I didn’t even know where to begin or what products to reach for. That was until I tried out Athena Club: the inspiration behind my everything shower practice.
      Athena Club is a sustainable yet affordable self-care and wellness brand that caught my attention a few months ago at Target and has had me in a chokehold ever since. They offer many high-quality, impulse-purchase-worthy products that are just as aesthetically pleasing as they are effective. (Plus, right now, we’re giving you yet another excuse to hit “add to cart” because you can snag 25% off your first Athena Club purchase on us by using code EVERYGIRL!) After using their Razor Kit, Cloud Shave Foam, Dewy Body Lotion, and Creamy Body Wash, I knew I found my starting lineup for my regimen. 

      Athena Club
      Razor Kit
      Introducing, the everything shower’s star of the show: Athena Club’s award-winning Razor Kit. A buttery smooth shave is 100% guaranteed every time with its effective, high-quality stainless steel blades and water-activated hyaluronic acid and shea butter serum strip that moisturizes and soothes with every glide.
      Get 25% off your first purchase with code EVERYGIRL!

      Athena Club’s shaving products are truly the crème de la crème of my everything shower. In honor of the silkiest, smoothest shave I’ve literally ever had, here is the rest of my head-to-toe everything shower routine to help guide yours:

      For the mood:
      I always start my everything shower by setting the vibes. I love making a real moment of it because honestly, I deserve some true self-care time (if I do say so myself). Whether you do something as simple as putting on your favorite playlist (Taylor Swift, do your thing, girl) or invest in some products that can make your bathroom an oasis, this step is crucial for making your everything shower stand out from your typical in-and-out rinse off. 

      Fresh Eucalyptus
      I can’t think of a better way to get some serious aromatherapy than by hanging some fresh eucalyptus on your shower head. (If that’s not your thing, you can also throw some shower steamers into your tub for some spa-like smells.)

      Athena Club
      Natural Wax Candle
      Then, I dim the lights and light a candle. Athena Club’s Natural Wax Candle is the one I turn to again and again for a soothing smell and ambiance.

      Waterproof Speaker
      Last, but certainly not least, I throw on some lofi music to really set the scene. JBL’s waterproof speaker is small but very mighty.

      For the body:
      Before I dive into my everything shower, I grab a dry brush and gently massage my skin—starting at my feet moving upwards and towards my heart. ICYMI: using a dry brush exfoliates and improves your skin texture while increasing blood flow and promoting lymphatic drainage. Our wellness editor swears by this step and since I’ve incorporated it into my own routine, I’ve become a forever fan.

      Dry Brush
      I personally love this one from OSEA since it’s easy to hold with its comfortable handle and wide brush head. I don’t have to worry about it slipping, sliding, or falling out of my hand.

      For the silkiest shave of my life:
      Once I hop into my shower at a modest 500 degrees, the real fun begins. After staring at the wall and contemplating life for a few minutes, I reach for one of the most effective products in my everything-shower regimen: Athena Club’s Razor Kit.
      Athena Club made razors based on how people actually shave—and it shows. When I use this little guy, it glides with me on its easy-to-hold ergonomic handle and leaves me with the closest shave. If I’m being honest, I can be a bit of a clumsy shaver so I heavily rely on the built-in skin guards and they haven’t let me down. I never get any cuts or scrapes, even on those hard-to-shave places like the knees and ankles, when I’m using this razor. When I first saw the price, I didn’t expect to be this impressed but I can honestly say it’s gained a permanent spot in my shower lineup.
      To really get the full experience, pair your Razor Kit with their Cloud Shave Foam, Dewy Body Lotion, and Creamy Body Wash that left my legs feeling smooth as can be. Plus, Athena Club just launched in Target which makes getting your fix easier than ever (or, if your vibe is a 25% off discount, head to their website and use code EVERYGIRL to get 25% off of your first purchase online).

      Athena Club
      Razor Kit
      Athena Club’s Razor Kit not only does the absolute most when it comes to shaving, but it looks beautiful hanging on its easily-accessible magnetic hook that keeps your razor in tip-top shape—without getting slimey and gross.
      Get 25% off your first purchase with code EVERYGIRL!

      For the scalp:
      Now, it’s time for one of the most underrated parts of my routine and a step I can’t believe I lived so long without—a scalp scrub. If you’re looking to remove build-up and purify your scalp and hair while giving it a good shine, adding a scalp scrub into your lineup is a great place to start. It’s as easy as one, two, three: Gently scrub this product into your scalp, wash it evenly throughout your hair, then follow it up with your normal rinse and lather with your go-to shampoo and conditioner.

      Scalp Scrub
      NEXXUS’ Clean and Pure scrub is loved by many—and for good reason. One of my favorite features is that even though it’s a deep scrub, it doesn’t contain any sulfates, parabens, or dyes so you know it works with all hair types and colors.

      For the feet:
      Every everything shower needs the full head-to-toe treatment. Using a sole smoother gives my soles a much-needed refresh by exfoliating and removing calluses. First, I soak my feet and then gently massage the bottom of my feet with the coarse side of the stick before flipping the stick to smooth. 

      Tweezerman
      Sole Smoother
      Tweezerman’s Sole Smoother is easy to hold and use with its long handle. Plus, unlike many other pedicure tools, this one is fully waterproof making it everything shower-approved.

      For the face:
      I like to keep the good vibes going even after I turn off my shower head. I always wrap up my everything shower practice by applying my favorite overnight face mask to help lock in moisture and set myself up for a glow that keeps on giving. My skincare goals in life are to look like a glazed donut after I apply all of my products, and trust me, this stuff gets the job DONE. 

      Overnight Face Mask
      Laneige’s Cica Sleeping Mask has been my trusty go-to the past few months whenever I need an overnight refresh. I always wake up looking more glowy, moisturized, and hydrated than I did the day before (and it locks that hydration in for days after I used it)! Talk about a deep moisturizer.

      This post is sponsored by Athena Club, but all of the opinions within are those of The Everygirl editorial board. More

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      7 Common Things That Make Your Vagina Smell Strange

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      Why does your vagina smell and what can you do about it? Dr Christine Kriel, a qualified GP with special interests in women’s health and holistic healing, gives us all the intimate details…

      So, what should your vagina smell like?

      The way your vagina smells is highly individualised and influenced by a couple of different factors. If there is a noticeable odour – associated with symptoms like discharge, itch or burn – there’s a problem and you need to pop in on your gynae. But without these symptoms, the smell is probably perfectly normal.

      But why?

      The reason your vagina has a characteristic smell is because it secretes fluids and normal bacteria to keep your vaginal pH slightly acidic at 4.5 – this plays a role in helping your vagina stay infection-free. Here, the common things that give your vagina its unique scent…

      READ MORE: Vaginal Probiotics Are Having A Moment – But How Do They Work?

      Oestrogen lowers your vaginal pH, protecting you from infections. During the second half of your cycle up until before your period, when oestrogen is low, you might be more susceptible to infections and odour. When your cycle is irregular, you’re also more susceptible to increased pH and infections.

      2. Your diet

      Sugary foods create the perfect environment for yeast infections, causing a change in vaginal odour. (Though yeast infections themselves don’t really have a characteristic smell.) Strong-smelling foods like coffee or onions affect bodily fluids, including vaginal discharge and smell. Incredibly, there is some evidence showing that sweet-smelling foods like watermelon, celery, pineapple and apple might help with vaginal odour. Lastly, eating foods rich in probiotics – like sauerkraut, kefir or kombucha – supports your vaginal microbiome, preventing infections.

      READ MORE: All About The New Non-Surgical Vaginal Rejuvenation Therapy

      FYI: Your vaginal microbiome is the environment of normal organisms found in your vagina. Their role? To protect you from an overgrowth of unwanted yeast and bacterial infections. The vaginal microbiome and your gut microbiome are connected.

      To maintain a healthy vaginal microbiome, avoid oral antibiotics as far as possible and supplement with probiotic strains lactobacillus rhamnosus (GR-1) and lactobacillus reuteri (RC-14). Avoid: feminine hygiene products used internally, vaginal douching and scented soaps – they disturb your vaginal microbiome, putting you at risk of infection. Our natural response is to think when something smells, we need to wash it, but these efforts have the opposite effect.

      3. Your pH

      Your vaginal pH should be between 3.5 and 4.5 – slightly acidic. At this pH level, your vaginal microbiome should be normal. Anything above that puts you at risk of infections and odour. So, what increases your pH? Menstrual blood and tampons, sperm, scented soaps, hot baths, vaginal douching and hormonal contraception.

      READ MORE: Pop Quiz: Do You Actually Know What’s Going On With Your Vagina?

      4. Leakage of urine/menopause

      After normal childbirth and with increased age, bladder control becomes more difficult. A cough or sneeze can cause leakage, and walking around with soiled underwear can result in unwanted odour down south. If you’re prone to this, try Kegel/pelvic floor exercises, wear a panty liner, or carry extra undies in your bag for emergencies.

      5. Personal hygiene and sweat

      This is a common cause of a musky or fried onion-like smell – but staying hydrated helps. If you’re prone to sweating, you can use feminine wipes (not inside the vagina – only on the outside folds) and change your underwear during the day. Baby powder can also help, but once again: for external use only. Lastly, hairy areas are more prone to sweat, so treat yourself to a Hollywood or laser hair removal.

      READ MORE: Vaginal Infections 101 — What You Need To Know About That Itch

      6. Sexual intercourse

      Semen has a strong ammonia smell and it can also increase your pH, putting you at risk of vaginal infections. It’s important to urinate after sex and wash properly with water after the act.

      7. Your choice of underwear

      First, make sure your underwear is clean. Washing your undies in the machine is often not enough – you need to wash them properly by hand. Tumble drying for 30 minutes also helps to get rid of bacteria. Secondly, throw the old ones out. If your undies are stained or worn with holes, get rid of them. Lastly, fabric is important. Avoid synthetics like nylon and spandex – they’re non-breathable. Rather choose cotton. More

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      10 Best Essential Oils To Help Relieve Anxiety and Stress

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      You may associate essential oils with aromatherapy products and fancy day spas. But certain varieties of these essential oils may have legit benefits when it comes to relieving anxiety and stress?

      According to Dr Yufang Lin, an integrative medicine specialist at the Cleveland Clinic’s Center for Integrative Medicine, essential oils work through inhalation or through topical application and have mind-body benefits. For inhalation, use essential oils as a room spray or via a diffuser. A few drops on a pendant worn close to the skin also allow for a slow release over time.

      Apply essential oils topically to a carrier oil and use as a perfume, massage oil, cream, or salves. Adding essential oil to your bath is a wonderful way to relax at the end of the day, says Dr Lin.

      “The quickest way to change one’s mood is through smell, thus essential oil is an excellent way to reduce anxiety and support relaxation,” says Dr Lin. “However, it takes a lot of herbs to make a small amount of essential oil, which makes it a strong medicine that should be used judiciously.”

      While research on essential oils for mental health benefits is still expanding, there is some info to suggest that certain oils may work for things like stress relief, better sleep, and more. Plus, some studies suggest essential oils can influence blood pressure and heart rate. That’s likely because when you inhale an essential oil, they go straight through your olfactory nerves (the ones for scent) and travel to the amygdala, the emotional centre of the brain, impacting mood.

      The thing is, though, even if one study shows that a particular scent is great for, say, reducing anxious feelings, it may not work for every single person. If you don’t enjoy a scent, you probably won’t feel much better after sniffing it, for instance.

      Which essential oils help with anxiety?

      These essential oils below reduce anxiety in human studies, says Dr Lin. Other scents are also commonly used to reduce anxiety and support relaxation. But we need research beyond animal studies to know if they have real benefits for people.

      Lavender

      Bergamot

      Orange

      Sweet marjoram

      CBD

      Faithful to Nature De-Stress Organic Essential Oil

      This blend of essential oils, with lavender and ylang ylang will have you zen out.

      The Body Shop Sleep Essential Oil

      Let lavender and vetiver help you drift off into sweet repose.

      Wellness Calm Organic Essential Oil

      Lemon, cedarwood, lavender and ylang ylang blend to ease stress and anxiety away.

      The essential oils ahead have been shown to help people feel calmer and more relaxed, says Dr Lin. One potential caveat is that most people have scent memory. For instance, if a person has a negative memory associated with a particular scent, they may not feel relaxed when they smell that scent, she explains.

      Lavender

      Bergamot

      Sweet orange

      Peppermint

      Frankincense

      Myrrh

      Rose

      home.life Luxury Scented Candle

      Lavender promotes relaxation while peppermint adds some pep.

      Soylites Serenity Candle

      GM-free soya creates a nourishing massage oil, combined with calming and relaxing lavender and chamomile.

      L’Occitane Relaxing Candle

      Take a moment, destress and relax with this lavender, geranium and orange blossom-infused candle. Aaah.

      What are the potential side effects of essential oils?

      It’s important to remember potential side effects, as they can be mild to severe. For one thing, certain essential oils (citrus in particular) can cause photosensitivity — meaning you can get a sunburn more easily after using an orange essential oil on the skin, says Dr Lin. (This is why it’s a common recommendation to dilute oils before applying them topically, just to be extra cautious.)

      Additionally, some essential oils are safe in small amounts but can be dangerous in higher doses. “Tea tree and eucalyptus essential oils are commonly used for their antimicrobial benefits. But in excess, can cause nerve and liver damage,” says Dr Lin. “Some essential oils are toxic in general and should not be used — arnica, parsley, rue, and tansy are a few that fall into this category.”

      Finally, do not ingest essential oil without supervision from a trained herbalist. Be extra cautious using essential oils around young children, the elderly, pregnant women, and small pets because they are most at risk for toxicity and side effects, she says.

      The bottom line: Research on using essential oils to ease anxiety or reduce stress is growing, but remains limited. But if you’re a healthy adult and are using essential oils safely and at the guidance of your doctor, there is little harm in testing some oils out to see which ones help you feel mentally better.

      This article was originally published on www.womenshealthmag.com More

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      New Study Says Taking This Supplement Can Reverse Biological Age by a Year

      by

      It seems that we’re always chasing the fountain of youth (not to mention, spending a pretty penny doing so)—be it an anti-aging cream, the latest cosmetic treatment, a supplement, or fashion styling hacks. But vanity aside, we all want to improve our longevity so we can live the longest, healthiest, most fulfilling life possible, right? While the jury’s still out on anti-aging creams, science says there are factors that can determine longevity.
      We actually have two ages: a chronological age determined by when you were born, and a biological age, or the age at which your body functions. And your biological age may be younger or older than the age displayed on your driver’s license. Translation: You could be 30 chronologically, but have a biological age of 24 and have a lower mortality risk. But wait, there’s more good news: A recent study suggests that by taking vitamin D, we may be able to slow down the aging process–namely reverse biological age by a year–and promote longevity. Ahead, experts break down biological age and all the details you need to know about supplementing with vitamin D. 
       

      In this article

       
      What is biological age?
      Your biological age takes into account a number of biological and physiological development factors other than just the day you were born, such as genetics, lifestyle, nutrition, and diseases. “Biological age represents the actual age of our cells, tissues, and organs, as determined by their biochemical state and function,” explained Dr. Xiaojing Yang, Group Leader of Epigenetics at myDNAge. “Our core area of focus is epigenetics, which studies how our lifestyles and environment can affect the way our genes work and express themselves. This plays a crucial role in determining your rate of biological aging and, in turn, impacts your body’s overall longevity and health span. Using specific DNA methylation biomarkers, we can calculate a person’s biological age.”
      In other words, biological age is the rate at which you’re aging physically. And your behaviors—diet, exercise, and sleep (or lack thereof)—and exposure to environmental toxins (think: air pollution and chemicals) can affect your epigenetic makeup, determining whether you take years off your biological age or increase it. The main takeaway? “What we’ve learned now is we can literally reprogram our epigenome and reverse biological age at any age,” Dr. Mark Hyman, a leading expert in functional medicine, explained via The Cut. 
      So how do you determine your biological age? The most accurate assessment is looking into your epigenetic data using DNA samples from your saliva, blood, or urine. And thanks to a new wave of companies offering at-home tests that reveal your “magic number,” it’s never been easier. For more information on testing your biological age, speak to your doctor on what testing is best for you.

      How supplementing vitamin D can affect your biological age
      Approximately 35% of adults in the United States have vitamin D deficiency, and based on a recent study, those people may be missing out on preventing accelerated aging: it found that people with low vitamin D in their blood were “biologically older” and had chromosomes (AKA the structures that organize DNA) that appeared older than people with adequate vitamin D levels (30-100 ng/mL).
      Dr. William Li, a medical doctor and New York Times bestselling author of Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer, explained why: “Vitamin D is responsible for many functions in the body that slow biological aging, such as lowering inflammation, preventing oxidative stress, supporting immune function, improving bone strength, and slowing the shrinking of telomeres, which are the protective caps defending our DNA. Supplementing vitamin D adds to the body’s own control of these features of biological aging, although the exact mechanism is still being researched.”

      What you need to know about supplementing with vitamin D
       
      What dosage should I take?
      There’s no one-size-fits-all dosage and frequency recommendation for taking vitamin D; they depend on many factors, such as your individual needs and environment. “Knowing how much vitamin D to take can be a challenge,” conveyed Dr. Arielle Levitan, a board-certified internal medicine physician. “Most of us are deficient if we do not take some vitamin D supplementation, but knowing a safe amount to take requires some expertise. Needs can vary based on factors including where you live (sun exposure matters), skin color, health conditions, and body weight.” While Dr. Levitan noted that a typical daily dose may range between 800 and 2000 IUs, it is best to determine your daily vitamin D needs by getting your levels tested and working with your physician to examine your diet, lifestyle, and health conditions.

      When should I take it?

      “Most doctors recommend taking vitamin D supplement with a meal to help the body absorb the vitamin,” Dr. Li affirmed. “Vitamin D is fat-soluble, but it’s not necessary to eat [it with] fatty food for it to be absorbed.” For that reason, look for a vitamin D supplement that contains fat (such as MCT, fish oil, etc.). While there’s no scientific evidence that proves whether taking vitamin D at night or in the morning is more effective, some reports claim supplementing with it at nighttime may interfere with sleep. Bottom line: Take vitamin D alongside a meal and make it a part of your routine consistently—whatever time of day works best for you.

      Not all types of vitamin D are created equal. “Vitamin D should always be taken in the form of vitamin D3, which is more easily used by the body than Vitamin D2,” expressed Chante Wiegand, a naturopathic doctor and director of research and development at The Synergy Company. “Vitamin D3 should also always be taken with vitamin K2 to support optimal calcium absorption and bone health. While vitamin D ensures that calcium is properly absorbed, vitamin K makes sure the calcium is integrated into our bones.” 
       
      Is it possible to take too much?

      When it comes to vitamin D, you can have too much of a good thing. “Most vitamin D overdoses come from taking too many supplements, not from excess sun exposure or a vitamin D-rich diet,” Dr. Yang commented. “That’s why it matters to speak with your physician to determine the right dosage to take, to prevent any side effects such as kidney damage.” 
      Wiegand pointed out that it would take consistent supplementation of vitamin D at very high amounts to reach unsafe levels, but it is possible. The signs to look out for? “Very high levels of vitamin D in your blood (greater than 375 mol/L or 150 ng/mL) can cause nausea, vomiting, muscle weakness, confusion, pain, loss of appetite, dehydration, excessive urination and thirst, and kidney stones,” she explained. 

       
      Should anyone not take vitamin D?

      “People who have kidney disease, including kidney stones, and those who have high blood levels of calcium or phosphate should not take vitamin D,” Dr. Li attested. “Some medications including statins and the heart drug digoxin can have potential interacts with vitamin D.” 

       
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      Please consult a doctor 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.

      8 Signs Your Probiotics Are Working More