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      Here’s Why There’s More Air Pollution In Winter – And How To Solve It

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      During colder months, you’re probably going to want to light the fire, close the windows and keep cosy. And, when loadshedding hits, flick on the generator and continue to ‘Netflix and chill’. But, if you want to stay healthy this winter, this is exactly what you shouldn’t be doing – unless you’ve invested in an air purifier, says Trevor Brewer, Director of air treatment and lifestyle specialist Solenco. That’s because indoor air pollution in winter can become a problem.

      In winter, the air gets a little dirtier, leading to respiratory illness that can get deadly. Per the WHO, Household air pollution was responsible for an estimated 3.2 million deaths per year in 2020, including over 237 000 deaths of children under the age of 5. Cooking with gas because of loadshedding? Watch out: these gases emit kerosene, which generates harmful household air pollution, says the WHO.

      Air pollution in winter – even indoors

      In South Africa, the particulate matter (read: pollution) in our air is regularly higher than the national standards. Around 86% of South Africa’s primary energy supply is from coal, and much of the particulate matter that we breathe in is caused in the process of generating coal-fired electricity, says Brewer.

      And indoor pollution can get bad. “Pollutants are microscopic particles of toxic chemicals that are small enough to enter the bloodstream. Because they’re so small, you can be sure they’re being carried into your home. In fact, the concentration of pollutants and toxins found in the air can actually be two to five times higher indoors than out,” says Brewer.

      Air Pollution Solutions

      Stay ventilated

      Keeping the windows closed may help to keep cold air out but it also keeps polluted air in. Dust, fumes from household chemicals, emissions from appliances, bacteria and germs, pet dander, damp and mould, and the pollutants discussed above, are all at home in your house when there’s no fresh air circulating. And with them come all the winter ailments.

      You could stock up on medicine to deal with the symptoms that come with seasonal changes, says Brewer, but he suggests that you rather prevent these adverse effects by investing in an air purifier for your home or office.

      Solenco Purification Pal

      This gadget keeps the air in your home clean by forcing air through an ultra-fine mesh that traps pollutants. Look for one with HEPA tech, like the Solenco Purification Pal, that removes 99.8% of particles as small as 0.3 microns from the air.

      Humidify your air

      The dryness of the air can constitute a health hazard, especially in cooler months. For people with respiratory or lung issues, cold and dry air narrows airways and makes it harder to breathe. Even if you’re healthy, dry air can cause pain, inflammation and headaches, asthma, allergies and hay fever, itchy, uncomfortable skin, and nose bleeds. What works? A humidifier, which can refresh the air by injecting purified water into your surroundings.

      Xiaomi Humidifier 2 Lite

      Brewer says an evaporative humidifier is a great way to keep your indoor air at optimal moisture levels and remove air impurities, to improve your comfort and your health. A smaller unit will service a bedroom or living area, while a whole-home unit can cover 370 square metres.

      Invest in air-purifying plants

      Some house plants can diffuse toxic chemicals in the air, like formaldehyde, benzene and trichloroethylene. It’s essential to still clean your plants, since the leaves can collect dust, leading to allergies.

      Look for plants like English Ivy, Bamboo Palm and Aloe Vera. Snake plants are extremely pretty indoors and also help purify the air. More

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      A Super Honest and Detailed Review of the Oura Ring

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      What’s good enough for Jennifer Aniston is good enough for us. So when word broke out that she’s obsessed with the health-tracking device Oura Ring, let’s just say we were pretty much sold right then and there. But being the wellness diehards that we are, we had to put the gadget to the test ourselves (it’s practically our wellness editor Josie’s job to weed out the fads from the legit trends, after all). Sure, it makes a solid fashion statement, but does it deliver on all its health metric promises? Could such a small piece of jewelry disguised as wearable technology really accurately measure our sleep patterns, predict our menstrual cycles, and monitor our physical activity? Read on for our editors’ honest reviews of the Oura Ring and whether it lives up to the hype. 

      What Is the Oura Ring, and How Does It Work?
      From Apple Watches to Fitbits and Whoops to Oura Rings, it seems there’s a tracker for every need and type of health-curious individual out there. So what makes the Oura Ring stand out? For starters, it’s not worn around your wrists like most health-monitoring devices. Rather, it’s a ring that weighs in at just 0.1 pounds and comes in sizes 6-13 and in five colors: silver, black, matte black, gold, and rose gold.
      Advertised as inspiring “awareness of the intimate connection between mind and body,” it tracks sleep, activity, recovery, and your cycle in real-time by measuring from the palm side of your finger (where the pulse signal is strong) and provides three daily scores: sleep, readiness, and activity. According to Oura Ring’s website, “Your scores tell you how your body feels and what your body needs, every second of every day.” In other words, the Oura Ring takes the guesswork out of when it’s time to push yourself, when you need rest and recovery, and when you might be getting sick by taking into consideration 20 different body signals—think: temperature, heart rate, heart rate variability, and sleep—using infrared light, body temperature, and 3D accelerometer sensors. 
      Oura’s Infrared Photoplethysmography (PPG) sensor sends light through LEDs into the skin and captures how much light is reflected back from your arteries to determine your heart’s activity, including resting heart rate, heart rate variability (AKA the constant variation in time between your heartbeats), and respiration. Heart rate variability can indicate whether you’re in a relaxed or stressed state, and when combined with body temperature, can be used to gather information about sleep. By monitoring your nighttime skin temperature, the Oura Ring takes note of your body temperature, which provides insights into the inner workings of the body, such as how well your body is recovering, if you’re coming down with an illness, or if hormones are hard at work. So that’s the science, but does it actually work in practice?
       
      Our Editors’ Honest Reviews:

      I’ve been an Apple Watch apologist for as long as I can remember. Like everyone else, I got it to track my workouts, kept it to use the “find my iPhone” function whenever I misplaced my phone five times a day. But I fell off the boat when I was tired of being shamed by my step count and calories burnt (or lack thereof). But the biggest grief I have about my Apple Watch is a pretty shallow one: That thing is tacky as hell and if it didn’t fit the vibes of my office getup, date night fit, or girl’s day uniform, it didn’t make the cut and fed directly into my lack of consistency.

      Why I wanted the Oura Ring:
      Last summer while on a hot girl walk with my best gal pal, I noticed a new, chunky gold ring sitting prettily on her middle finger. Naturally, because I’m nosy and easily influenced, I waited a mere 30 seconds before I asked where she got it. When I discovered it was a wellness tracker my jaw was on the floor. Before impulsively hitting add to cart, I did my research, weighed the pros and cons, and finally got one for myself almost a whole year later.
      My initial attraction to the Oura Ring was the aesthetic. I loved the idea of being able to have consistent tracking, no matter my outfit, and that it didn’t look like an unsightly tracker at all. After learning more about Oura’s insights (particularly, how it tracked your sleep), I knew that was an untapped area of data that I wanted to improve, and that definitely sold me in the end.

      How it compares to other tracking I’ve tried:
      I’ve had the Oura Ring for almost two months and I’ve been using both the Oura Ring and the Apple Watch simultaneously so that I could get a grasp on how they directly compared. While I prefer the Oura Ring by a decent amount, I will note that the biggest adjustment that I had when switching over was having to open my Oura Ring app instead of relying on a screen from the device itself. As far as actual analytics go, Oura Ring gives you so much more health data than the Apple Watch. I’m talking sleep insights, activity data, and temperature tracking (which is huge if you track your cycle). It pulls so much more data than just calories, steps, and heart rate, plus, it’s easy on the eyes which makes me much more likely to use it.

      My experience:
      Before I picked out my Oura Ring size, I used their free ring sizing kit which I highly recommend since you’ll be wearing it nearly all day and it’s not adjustable. They note that it works best on your pointer finger, though I have seen some users wear them on their middle or ring fingers as well. I sat with the different ring sizes for about a week to be sure and landed on the size seven for my left pointer finger (a bit bigger than my usual size to account for swelling while sleeping and traveling). The app was super easy to navigate and after a few minutes of exploring the intro resources on the app and a quick 90-minute charge for the week, I had a great handle on how it worked to take it for a spin.

      What I liked:
      To me, the biggest selling point of the Oura Ring is the fact that your numbered goals adjust every day depending on how much your body is recovered. So many times with the Apple Watch I’d be discouraged that in order to feel the validation of closing my rings, I’d have to hit the same goals every day despite a horrible night of sleep, feeling like trash on my period, or being incredibly sore after a hard workout the day before. The Oura Ring adjusts your activity goal each day based on your other analytics and I’ve found that this has allowed me to work with my body, rather than against it.
      The sleep data that the Oura Ring pulls has also been a game-changer for me. Every morning, I click on my app to see my sleep score. If it’s low, I skip my workout for the morning and use the extra time to snooze or I’ll schedule a nap for later. If it’s optimal, I’ll make the most of my morning and my activity plans for the day. The Oura Ring sleep score is based on your total sleep, time in bed, sleep efficiency (percentage of time spent awake vs. asleep in bed), your resting heart rate, and how long you were in different sleep stages—truly things I never thought about before using this wellness tracker.
      I could talk about the pros of the Oura Ring all day: the user-friendly app, the ability to sync with the Natural Cycles app, how long the battery lasts in comparison to how long you have to charge it, the overall look and feel of it, and more. If I could go back and do it all over again, I 100 percent would. After two months of using it, I know I’ve just barely scratched the surface of all it can do like using tags to log my periods, track how I felt, note what I ate/drank, monitor symptoms I experienced on certain dates, keep a record of my emotions, track when I had sex, etc.

      What I didn’t like:
      The reality is that no tracking device is perfect and while I love my Oura Ring, there are some things I wish I could change about it. The first is that, atop the lofty price, you do have to pay monthly for the app (after the free trial, it’s $5.99 per month). While you can take advantage of some functions without the app, in order to get the most out of your ring, you’ll definitely want the subscription.
      This one is probably user error but I was super excited to link my Oura Ring to the Natural Cycles App and I attempted to sign up, only to find out there was no way to track if you’re still currently on birth control (guilty as charged), so that perceived benefit is kind of out for me at this phase of my life. If you’re off birth control and in the market, you’re in luck. Just know that this (in addition to paying monthly for the Oura App) is another cost which I’m secretly glad to not have charged to my account at this given moment.
      I’ve heard mixed reviews about Oura’s activity tracking and here’s my two cents on it: it’s a little clunky compared to the Apple Watch. Overall, it captures the correct amount of calories burned (compared to the numbers I’m seeing on my Apple Watch), but figuring out how to track my workouts isn’t as easy to figure out and seems to be done retroactively as opposed to in the moment. Once again, could be user error but as a pretty average person, I’d assume others may have trouble here as well.
      Another note: Having my Oura Ring and Apple Watch both connected to my iPhone’s Bluetooth absolutely annihilates my phone battery. On an average day, I’m at 59 percent by 10 a.m., so I’m hoping this will get better once I part ways with my Apple Watch.

      Final verdict:
      Knowing I had 30 days to return what I consider to be a large investment, I was reviewing the Oura Ring super critically and it still passed all of my tests. This tracker is more intuitive than trackers I’ve used in the past and has motivated my wellness journey without making me obsess over it. I love how inconspicuous it is and how much it’s helped me to take accountability for my health beyond my activity tracking. And for those reasons and more, I’ll be an Oura Ring stan forevermore.

      I have to begin this honest review with full transparency: I am morally against activity trackers. Not to yuck anyone’s yum (because at the end of the day, I believe the most important health rule is you do you), but I have seen too many clients develop unhealthy relationships with their FitBits and Apple Watches, such as feeling bad about themselves if they didn’t “burn enough calories,” pushing through their body screaming at them to rest just to get the points, or feeling like a workout doesn’t “count” if you didn’t track it.
      I also believe the wellness industry has taught us for so long that we are not the experts of our own bodies; we need to buy supplements, follow diets or workout programs, and track steps and calories to affirm if we are healthy or not healthy. I worry that all these devices and programs and products are deprogramming the ability to listen to our own bodies. A fact I know to be true: Our bodies are always communicating with us what they need to be healthy–no device needed. I totally get that people like numbers and measurable goals to get them motivated to move more or get to bed earlier, but my inner health coach really wants to ask, why aren’t you motivated for simply the reason that your body feels good? I digress. 
      So that is why I also wanted Ashley to share her honest review, so you, dear reader, could hear multiple different angles to ultimately decide for yourself what does and does not deserve to be part of your healthiest life.
      With that all being said, I am also a big believer in testing instead of guessing when it comes to your health, so I was intrigued by the Oura Ring’s claims to track a number of functions to get a more holistic view–a major upgrade from the step tracker and heart rate monitor predecessors. Since the Oura Ring has caught so much buzz (among our office and across the country), I wanted to try it out for myself to see if it is a beneficial tool for optimal health, or if it’s yet another expense that causes more stress than wellbeing. Ahead, my experience (as open-minded as possible, I swear!). 

      Why I wanted the Oura Ring:
      The main appeal to me was how it tracks temperature. Since going off of oral birth control a year ago, I’ve been using Natural Cycles to track my ovulation (for pregnancy prevention and cycle syncing purposes to know which phase I’m in). I took my temperature with a thermometer under my tongue every morning and manually plug it into the app, but there was some user error (mostly since there were many mornings I forgot) so I was intrigued that the Oura Ring automatically tracked temperature, and probably with more accuracy. 
      Also, I liked the idea of a “readiness score” since it acknowledges your body is different every day (something those other trackers don’t take into account), and I was curious about sleep tracking too. Plus, the app also has guided meditations, breathwork, and sleep sounds, which I knew I would definitely use. I’m down for anything that has a more well-rounded approach (AKA rest and stress relief is just as–if not more–important than activity) rather than the toxic productivity of fitness trackers past.

      How it compares to other tracking I’ve tried:
      No surprise, I have limited personal experience with other activity trackers, besides a heart rate monitor I used for OrangeTheory and spinning workouts through college and my early 20s when I mistakenly believed the calorie-burn number it gave me dictated whether or not I worked hard enough (read: whether or not I could feel good about myself that day). I have also used the SleepCycle app in the past, which I started a few years ago when I was waking up from eight hours of sleep still feeling exhausted. The app would measure sleep cycles (light, REM, or deep) via vibes your body gives off..?? (IDK the science, but now that I think about it, I’m curious…)
      So the Oura Ring is obviously way more accurate since it’s on your body and tracking via heart rate, temperature, blood oxygen levels, etc. You also get a lot more insight into your sleep, such as the exact time you spend in each sleep cycle, time asleep, average oxygen saturation, heart rate, breathing regularity, sleep efficiency, etc. 

      My experience:
      The fit and physical ring: There’s no denying that the Oura Ring is 10 times chicer and more practical than its competitors. I couldn’t keep on a watch or tracking bracelet every day even if I wanted to (and ruin a good outfit!?) but a chic ring that could easily pass for a piece of jewelry? Sold. I’m used to wearing rings, so I barely even noticed it was there after a couple of days. It is definitely worth using their free sizing kit because you want the ring to fit perfectly if it’s going to be on your finger 24/7. I went with a size 8 for my middle finger (my regular size). Also, charging is NBD (I was worried about this part because I forget to charge things often). There’s a little stand (no plugging the device in, just place it over the holder) that I set the ring on while I brush my teeth every night. It says it takes about 20 minutes to fully charge and the battery lasts for about a week, so you could also just do one charging session per week, but I find it super easy to do a couple-minute spurts of charging daily. 
      The app: I do not want to spend more time on my phone than I need to, but the app was pretty easy to figure out. I also loved how you could click on anything and it would explain in-depth (but in layman’s terms) what that means. I think this is super important since it’s teaching you to understand your body, rather than depending on a score to give you a thumbs up or thumbs down. Another factor I liked: When clicking on what different numbers mean, it often says “It is recommended that you follow your long-term regularity, rather than just one day’s data” which probably no one else reads beside me but I liked because it’s reminding you not to panic about one day’s “poor” score–the body is a holistic being and should be viewed as such. No fear-mongering here! 

      What I liked:
      The temperature tracking is certainly a game-changer. The Oura Ring connects to the Natural Cycles app, so I don’t need to remember to track my temperature–my temperature shows up every morning (and is probably more accurate than a thermometer). The Oura Ring app does have its own “Period Predictions Section” to predict when you get your period, and tells you which day of your cycle you’re on (I’m on day 22 right now–you’re welcome), but the Natural Cycles app itself is slightly more accurate when it comes to period predictions (but that may be because it has a year’s worth of data for my cycle, rather than a few months like Oura), so the Oura Ring wouldn’t totally replace other ovulation/period tracking apps for me, but certainly helps with the tracking, and provides basic insights.
      The sleep insight was also interesting. It could be very beneficial for people who think they’re getting enough sleep but still don’t feel well-rested because it may give you insight into why (i.e. is it taking a long time to fall asleep? Are you not spending enough time in deep sleep? Is your sleep time optimal, but your sleep efficiency is low?). Of course, it doesn’t actually fix the problem, but it does give you more insight to go to your doctor to find a solution. Part of me still thinks, you already know if you get optimal sleep or not–your body tells you if you’re well rested or need more/better sleep, but I understand that having the specific insight into what exactly is off may be helpful when trying to identify next steps to solve a problem.
      The “readiness” was also an interesting feature–it’s giving you insight into whether you can do a tough HIIT workout and tackle a difficult project, or if your body needs to take it slow and rest (again, something I think we are able to figure out on our own if we just listen to our bodies, but I get it–sometimes we don’t listen). Also if you consistently get low readiness days, I think it can serve as a good wakeup call to take better care of yourself, which is helpful too in a world where people regularly reach burnout like it’s NBD. 

      What I didn’t like:
      You knew this was coming: the activity tracking was not my fav. But let me tell you why. I walk a lot most days. I like to think I’m pretty good at getting in movement. Even on days when I would walk on my desk treadmill for 45 minutes, do a 60-minute workout class, take my dog out a few times, and get up and move around the apartment consistently to take work breaks (not to brag), it would still say I was at 7,000ish steps. Maybe it’s just me being overly confident, but I think it had to be way more than that, so I’m thinking the step count isn’t the most accurate. But also, let’s say it is accurate–I moved as much as I possibly could to feel good without feeling depleted. I don’t need an objective number telling me I needed to do more.
      Also, the notification to get up and move around when I’ve been sitting for “too long?” I don’t need that kind of negativity. The truth is that yes, it’s important to live a less sedentary life and the reminder can be helpful here and there, but there are a lot of times when I know relaxing is actually the option that’s better for my body, like when I’m on day one of my period, or am feeling depleted and rewatching the Vanderpump Rules finale for the fifth time would actually make me feel better than getting up and moving my body.

      Final verdict:
      I’ll probably still wear the Oura Ring when I sleep (to keep an eye on my patterns to identify any issues as they come up in the future and to track my cycle), but I don’t know if I feel the need to wear it during the day to track fitness levels. I admit, I felt satisfaction when I hit the “activity goal” but I also had to check in with myself–if I didn’t have a score or an app telling me “good job!” would my body feel good about the amount of movement I did that day? Would it tell me it wanted more or less? To me, that gives me a better chance of reaching my optimal wellness than a number or score.
      I know I sound like a broken record, but listening to my body will always come before listening to a device. If you can take the helpful parts (sleep insights, temperature tracking, etc.) and leave behind the negative parts (movement alerts when you don’t want to) then I believe the Oura Ring could be a useful tool in understanding your body more. However, be super honest with yourself, and make sure you’re not becoming too obsessed with getting “good scores” that you stop listening to your body, or worse, go against what your body is telling you. 

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      Nutritionists Share 7 Simple Tricks To Effortlessly Boost Your Hydration

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      Staying hydrated is essential for our skin, digestion, hormone balance, sleep quality, mood–you name it. “The body needs to be hydrated in order to function at its best,” explained Bridgitte Mallinson, MS, RDN, a registered dietitian and Founder and CEO of GutPersonal. “This means that our essential systems, such as our circulation, rely on hydration to perform well. When we are not hydrated, we can have symptoms like poor sleep, low energy, brain fog, difficulty concentrating, constipation, headaches, and dizziness.” It’s no wonder #WaterTok is a thing and TikTokers are creating and sharing water “recipes” with syrups and powders to make drinking water more appealing while making hydration look cool AF. Call it extra, but the 360 million views speak for themselves.
      Whether we blame our busy lives, forgetfulness, or lack of motivation, we often fall short of our hydration goals. It’s no joke—according to a recent CivicScience poll, almost half (47%) of U.S. adults consume far below the recommended amount. Just how much water should we be drinking, and how can we ensure we’re drinking plenty of water on the reg? Ahead, dietitians spill their best tips for how to stay hydrated. Step 1: Grab your reusable water bottle, and let’s dive in to hydration 101. 
       
      How much water should we really be drinking daily? 
      It’s a tale as old as time that most of us have ingrained: Drink eight glasses of water per day. It turns out the eight-glasses-a-day age-old myth stems from a 1945 recommendation from the Food and Nutrition Board of the National Research Council that suggested adults consume about 64 ounces of water daily, including from all their foods and beverages, which was misinterpreted as eight cups of water. Translation: That old-school rule is apparently not rooted in science.
      Based on new research, our water needs are individualized and depend on factors like age, sex, size, physical activity levels, and the climate that you live in. If you’re looking for a baseline, Mallinson stated that the general rule of thumb is to drink half of your body weight (in pounds) in ounces of water. “For example, if you weigh 140 pounds, you should drink at least 70 ounces of water every day. Most people tend to need more, especially if you struggle with constipation, eat a diet high in processed foods, live in warmer climates, or are physically active.”
      Pro tip: Listen to your thirst cues to prevent dehydration and pay attention to your urine color as an indicator of hydration. “Pale yellow urine generally indicates proper hydration, while dark yellow or amber-colored urine may suggest dehydration,” conveyed Taylor Osbaldeston, a registered holistic nutritionist for Durand Health Group. “Aim for lighter-colored urine as a guide for maintaining adequate hydration.” While urine isn’t the sexiest topic, pretty cool how your body is always telling you what it needs, huh?
       

       
      Expert-Backed Hacks for Optimal Hydration:
       
      1. Always have a reusable water bottle on hand
      While this may seem like an obvious hack, Bianca Tamburello, RDN, a registered dietitian for FRESH Communications and Azuluna Foods, expressed that investing in a water bottle that will get you excited and motivate you can make or break your hydration goals. “Should it be insulated, include a straw, or fit in your car’s cup holder? Think about what your perfect water bottle should look like and choose your favorite.” Having water readily available at all times—whether you’re at your desk or out and about—will serve as a gentle nudge to consistently drink up.

      2. Plan out your water intake 
      Start your morning with a glass of water (yes, before your cup of joe). And if you’re in the mood to up the ante, add some lemon to rev up your digestion (think: get things moving). It doesn’t hurt that the citrus-spiked beverage adds some pizazz to plain ol’ water, not to mention supports glowing skin.
      Once you’ve given your body a hydration boost first thing in the morning, set small goals to drink a defined amount of water and schedule regular hydration breaks throughout the day. “Utilize reminders or smartphone apps to establish regular intervals for water consumption, aiming for a goal every hour,” Osbaldeston suggested. “Divide your total water intake target evenly across your waking hours to ensure consistent hydration throughout the day. This approach helps you stay on track and maintain a steady intake of water.” Consider apps like Waterlogged or WaterMinder your accountability partner that can help you set goals, send you friendly reminders, and track your daily intake.

      3. Incorporate water-rich foods into your diet
      While H2O is the go-to choice for meeting your daily hydration needs, there are foods high in water content that you can also reach for to give you a leg up. Your body typically gets about 20% of the water it needs from the foods you eat throughout the day while the remaining 80% usually comes from drinking. In other words, don’t skimp on that 20%. “The foods highest in water content include cucumber, lettuce, celery, radishes, tomatoes, zucchini, and strawberries,” Mallinson indicated. Throw together a veggie stir-fry or blend up a fruit and veggie smoothie to get in extra hydration. Foods packed with water can’t replace drinking water altogether, but adding them to the mix is a surefire way to give your body vitamins, minerals, and fiber while boosting your daily water intake (talk about a lot of bang for your buck!).

      4. Add electrolytes and flavor to your water 
      Water alone can’t lead to optimal hydration. The body requires electrolytes to actually absorb the water. “Amplify your hydration with electrolytes,” Mallinson prescribed. “Minerals like sodium, potassium, and magnesium help get hydration into your cells.” Osbaldeston is also a fan of the supplement: “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.” Instead of guzzling water with sugary additives (looking at you, #WaterTok), 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.
       

       
      5. Habit stack your water consumption
      ICYMI, habit stacking is the way to go to create a new, healthy habit. If you want to introduce a new behavior to your routine, “stack” it onto a current task you already do to help you remember to do it, making it a more automatic habit. For example, bundle drinking water with your other to-dos, like drinking a glass while you prep your morning latte or taking a water bottle on your afternoon walk.
      Another way to habit stack hydration is to pair a tall glass of water with your meals. “Always be sure to drink a glass of water with your meal,” Tamburello advised. “Drinking water helps slow the pace of eating at a meal and helps with digestion.” Side note: If consuming liquids with your food leaves you feeling bloated or with other unwanted side effects, stick to drinking them before or between meals.
       
      6. Romanticize the hydration experience
      Let’s be real: Plain water isn’t exactly thrilling, but who says knocking back water has to be boring? Sip flat or sparkling water from a wine glass and add fruit ice cubes to make the experience indulgent, à la Tamburello. Freezing fruit and veggies, like strawberries, citrus slices, and cucumbers, or refreshments, like juice, tea, or coffee, into ice cubes can take your mundane cup of water from womp womp to huzzah! And, if you’re feeling extra, use ice cube trays that come in various shapes, like roses, hearts, or fruits. Since we’re prioritizing drinking more water, we might as well make it fancy.
      BTW, you don’t have to be attached to just water—rotate in other hydrating beverages like decaf herbal tea, coconut water, or bone broth. Tamburello recommended bone broth since it hydrates and offers up important electrolytes to replenish calcium, potassium, sodium, and magnesium stores. The point is to make hydration something that you look forward to so you’re able to keep up with the habit.

      7. Compensate for your caffeine and alcohol intake
      Remember how hydration needs vary from person to person? They can also vary day to day, depending on what else you consume. Some foods and drinks are hydrating (veggies and fruit, decaffeinated tea, etc.) but some are dehydrating. “Both caffeine and alcohol have diuretic properties, which can increase urine production and contribute to fluid loss,” Osbaldeston stated. “If you consume these beverages, consider compensating by increasing your water intake to counteract their potential dehydrating effects.” On days you partake in enjoying alcohol or caffeine, don’t sweat it–just be mindful about getting in some extra hydration. You know the drill: After savoring your Starbucks afternoon pick-me-up, follow it up with a full glass of water to balance it out. 
       

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      I Followed This One Rule for a Year and It Changed My Body (and My Life)

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      The fitness industry is riddled with misinformation and contradictions surrounding how to get fit, gain strength, and attain optimal health, so figuring out exactly how to look and feel your best is typically overwhelming. That’s why I took one full year to try my hand at the one piece of fitness advice that made sense to me, and the results were astounding.
      A little background: I always thought running was the only way for me to stay in shape. I liked the way my body looked when I ran, and I knew exactly what I needed to do to achieve the level of fitness I wanted. However, when running became more of a chore than a chance to be my best self, I found myself using any excuse to stay on the couch. After tons of trial and error (and time and money), I found the one fitness rule that worked. After following it for a year, both my body and my life changed drastically.
      That advice? The best workout is the one you’re most excited to do.
      So simple yet so effective, this one rule about ignoring the noise of what’s “best” and focusing on what’s getting you most fired up is by far the best piece of advice I’ve ever gotten. Not only will following this “do what sets your soul on fire” rule keep you excited and engaged on your fitness journey, but it will also help you discover which parts of fitness you’re most passionate about. Whether you can’t get enough of running, strength training, cycling, boxing, barre, or the Taylor Swift treadmill workout, here are three reasons why following your heart (instead of that Instagram influencer or the workout that claims to burn optimal calories) is actually the best way to achieve your goals.

      Consistency is key
      Any workout you can commit to is better than one you skip. By doing something you love, you’re way more likely to be consistent, and consistency is the number one way to achieve your goals. If you’re simply no longer feeling what you’ve been doing or have the urge to change up your routine, follow your instinct and explore other options! Not only could you reignite your passion for your workout, but you might also discover something new that you love.

      Getting “fit” requires progressive overload
      Getting toned, getting stronger, increasing endurance, or whatever buzzy term you’re striving for actually boils down to progressive overload, or a consistent increase in the demand placed on the body. In other words, in order to improve, you’ve always got to be leveling up your workouts, whether that’s by using heavier weights, moving faster, or including more complicated movement patterns. Not only will doing something you’re excited about make it easier to challenge yourself, but switching up what you’re doing is a great way to increase the demand on your body while also having fun.

      Fitness is a lifestyle, not a task on a to-do list
      If your workout feels like something you need to check off your list of things to do, it’s time for a change. An exciting and inspiring workout will bleed into other areas of your life, such as nutrition choices and dedication to your mental health, so making a workout that you truly love a part of your everyday life is a surefire way to improve many other areas of your wellness as well. No matter what fitness trend shows up on your “For You” page or what class a friend swears helped them get toned, there is no workout better than the one you’re excited to do. Consistently moving your body is more effective than doing the “perfect” workout occasionally (which doesn’t exist, BTW).

      I Spent Hours Doing Cardio and Saw No Results—Here’s What Actually Changed My Body More

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      An Expert Says You Should Take These Supplements in the Summer

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      From dining alfresco all season to sundresses on repeat, absolutely nothing can put a damper on summertime–except incessant bloating, an embarrassing breakout, or an annoying runny nose. Enter supplements to help address all of your summer wellness concerns. But the last thing you want to do is cramp your Hot Girl Summer era by being bogged down by countless supplements (anyone else overwhelmed AF by all the powders and pills TikTok tells us we need?). So I turned to Dr. Nicole Avena, a nutrition expert and member of SmartyPants Vitamins’ Scientific Advisory Board, to share which supplements and nutrients to hone in on for summer.
      PSA: Every body is different with unique needs, so be sure to consult your doctor to create a personalized supplement routine that works best for you. That said, use the following list as a jumping-off point to help address some common summer wellness woes, alongside a nutrient-dense diet. Ahead, five expert-approved supplements to upgrade your summer routine. Health goals? Check. “That Girl” status? Check.  
       

      Meet the expert
      Dr. Nicole Avena
      research neuroscientist and nutrition expert
      Dr. Nicole Avena is a research neuroscientist and expert in the fields of childhood nutrition, diet during pregnancy, and food addiction. In addition to a number of best-selling books, including What to Eat When You Want to Get Pregnant, and over 90 scholarly journal articles, she regularly appears on a variety of television and radio programs.

       
      Vitamin C
      Whether your summer bucket-list plans include jet-setting to Italy or soaking up the sun at your local beach, consider vitamin C a must-have essential. “Vitamin C is a great immune booster and can help with any bugs on your adventures,” Dr. Avena affirmed. “Vitamin C also helps to maintain skin health throughout the summer and heal sunburn, as it is a great antioxidant.” Because vitamin C is an antioxidant, it helps protect your cells against the effects of free radicals which are molecules produced when your body breaks down food into energy, or is exposed to air pollution or ultraviolet light from the sun.
      Because our bodies don’t produce vitamin C, we need to depend on food sources (think: citrus fruits, kiwi, strawberries, red and green peppers, potatoes, tomatoes, and broccoli) or an oral supplement to load up on the nutrient. For an adult woman, the average daily recommended amount of vitamin C is 75 mg.
       

      Vitamin A
      While most people can get enough vitamin A from consuming foods such as meats, fish, eggs, carrots, sweet potatoes, and green leafy vegetables, people with cystic fibrosis, Crohn’s disease, ulcerative colitis, and celiac disease are more prone to vitamin A deficiency. “In the summer, vitamin A is especially important, because it helps protect against sun damage to the eyes and allows you to see colors brighter and clearer,” Dr. Avena explained. “Vitamin A is also anti-inflammatory, which can help with any extra stress from the environment.”
      Vitamin A dietary supplements usually come in the form of retinyl palmitate (preformed vitamin A) and beta-carotene (provitamin A) or a combination of the two. As for how much vitamin A adult women need, the National Institutes of Health (NIH) recommends 700 mcg daily. 
       

       

      Probiotics
      Let’s be real: There’s nothing worse while traveling than dealing with digestive drama, especially bloating and an upset stomach (OK, flight delays rank high up there too). And a top bloating offender is an imbalanced gut microbiome (read: an imbalance of good versus bad bacteria in your gut). Cue probiotics, or living microorganisms that promote gut health—whether in supplement form or from food sources—which can tip the balance in favor of less gaseous bacterial strains, resulting in less gas and bloat. “Probiotics help support a healthy gut microbiome and can prevent GI upset,” Dr. Avena echoed. But it doesn’t hurt to load up on fermented, probiotic-rich foods, including sauerkraut, miso, kimchi, and sourdough bread.
      Newsflash: Not all probiotics are created equal and how each individual will respond to them will vary. To keep your digestive system in check, opt for high-quality probiotics and take them as directed. When researching the best probiotics for you, consider the types of bacterial strains used, which strains and/or brand names have been studied for their effectiveness, and how the probiotics need to be stored. Check out the US Probiotic Guide to steer you in the right direction for the best probiotics for your needs and goals, and always choose one that is free of additives.

      Omega-3 Fatty Acids
      We’re typically more active in the summer (Pickleball, anyone?), and we need our bodies in tip-top shape if we’re going to achieve any of our health goals and make the most of summer 2023, right? Our bodies need omega-3 fatty acids for many functions, especially when we’re active, because it helps with everything from muscle activity to cell growth to increased energy. But that’s not all. Dr. Avena explained omega-3 fatty acids are great for hydrating and protecting the skin, thanks to their anti-inflammatory benefits. Research has shown that fish oil supplements can even reduce sun-induced inflammation and may provide sunburn relief (but no, that is not a reason to ditch the SPF). 
      Omega-3 fatty acids can’t be produced by the body, so we have to source it from foods like mackerel, salmon, chia seeds, and walnuts or supplements such as fish oil, which comes in liquid, capsule, or pill form. In our research, we found there is no official established recommendation on the amount of fish oil you should take; however, many health organizations have set their own guidelines for omega-3 intake that generally range between 250–500 milligrams of combined EPA and DHA daily.

      Melatonin
      Melatonin acts as the body’s naturally-produced hormone that tells the body it’s time to go to sleep. In supplement form, melatonin can help you feel sleepy, which can come in handy when you’re off your normal sleep schedule or battling jet lag. “If you’re switching time zones or even spending extra time watching late-night movies at home, melatonin is a great supporting player for sleep,” Dr. Avena conveyed. “Sleep plays a big role in our energy levels and mood, so getting enough is essential.” Studies show that melatonin can lengthen total sleep time, shorten the amount of time it takes to fall asleep, and enhance sleep quality.
      The right dosage can vary from person to person, so speak to your doctor before implementing the sleep aid. If you’re using melatonin to improve sleep quality, Healthline suggests taking it 30 minutes before bedtime for maximum effectiveness. Also, it’s typically recommended to use melatonin on an as-needed basis (i.e. when you’re struggling with jet lag while traveling or if it feels harder to fall asleep at your regular bedtime when the sun sets later) rather than daily. Your body should produce the melatonin it needs on its own, so discuss more long-term solutions with your doctor if you’re continually having difficulty with sleep. 

      Please consult a doctor or a mental health 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.

      The Trendy New Supplement Everyone’s Talking About for Insane Health Benefits More

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      The Best Life Lessons ‘Ted Lasso’ Taught Me

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      Well, friends, the time we’ve all been dreading has finally arrived. The series finale of Ted Lasso has aired and I’m going to be completely honest, I don’t really know what to do with myself now. This show, quite literally, became one of my absolute favorite pieces of media the moment I watched the first episode. If you’ve been following The Everygirl for a while, you might already know this about me—I wrote this article in 2021 practically begging you all to watch the show.
      Since then, Ted Lasso has garnered quite a fanbase. But it’s not just your average TV viewers who can’t get enough, Ted Lasso is also critically acclaimed, having won eight Emmy awards with more certain to come this year. What is it about the show that’s so universally compelling? If you ask me, it comes down to one thing and one thing only: its heart.
      Yes, Ted Lasso is a comedy. But even though it has its fair share of laugh-out-loud moments (maybe even more than its fair share if I’m being honest), the show is really about redemption, growth, what it means to be human, and, in the end, the power of kindness. That sentence, in any other context, would be entirely eye-roll-inducing, but when it comes to Ted Lasso, it’s true and somehow not a total cringefest.
      With season three now behind us and the future of Ted Lasso uncertain at best (I’m holding out for a spinoff, OK?) and nonexistent at worst, I’m looking back at the best life lessons I learned along the way that are certain to stick with me for the rest of my life.
      Note: spoilers for the whole series ahead. 

      1. Forgiveness is freeing
      Forgiveness is the driving force of season three’s penultimate episode, “Mom City.” In it, Ted encourages Jamie (who feels as if he’s “lost his Red Bull wings”) to forgive his dad when he reveals that being angry at him is no longer a sufficient motivator. When Jamie replies that forgiveness is the last thing he wants to give his father (which is fair given their history), Ted replies, “No, you ain’t giving him anything. When you choose to do that, you’re giving that to yourself.”
      Jamie, feeling freer than he has all episode, goes on to have a phenomenal game, helping lift Richmond to victory. That win is great and all, but it’s not what I’m going to remember. Instead, I’m going to remember this lesson on forgiveness. Anger can only take you so far, but forgiveness can set you free.

      2. Be curious, not judgemental
      “Be curious, not judgemental” quickly became one of the show’s most memorable lines back in season one. The scene in which it was said is also one for the history books. In it, Ted and Rupert, the ex-husband Rebecca is hell-bent on getting revenge on in the first season, place a bet over a game of darts. The details of the bet aren’t important, what is important is the lesson Ted weaves into his final throw of the game.
      Rupert views the game of darts as an easy way to get what he wants and asks Ted only one question before agreeing to the deal, “Have you played a lot of darts, Ted?” If Rupert had paused for a moment and been curious rather than judgemental, he might have asked better questions and realized playing darts with Ted was never going to go his way as Ted has been playing darts for his entire life. Instead, Rupert believes he has Ted completely figured out, which is an experience Ted reveals he is all too familiar with.
      During the scene, Ted reveals that when he came across the quote, “Be curious, not judgemental,” something clicked for him. The guys that used to bully him never learned the importance of curiosity and instead judged everything and everyone. In Ted’s case, his bullies, and later Rupert, underestimated him, believed they had him all figured out, and judged him based on that perception. In life, being curious allows you to get to know someone for who they really are while being judgmental holds you back from making real connections.

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      3. We should care
      In season three, Colin comes out to the team and truthfully, it goes as well as a person could want. Instantly, the Richmond team tells Colin that his sexuality doesn’t matter to them, that they don’t care, and that they still love and respect him. Sounds great, right? Ted then steps in and announces that actually, no, they do care.
      In true Ted fashion, he then launches into a personal analogy that only Americans can truly get, but his point is clear: We should care about our friends, their identities, and the things they care about. Ted says, “The point is Colin, We don’t not care. We care very much. We care about who you are and what you must’ve been going through. But hey, from now on, you don’t have to go through it all by yourself.” Offering support in this manner not only validates a person’s experience but also is a marker of true friendship.

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      4. Revenge isn’t the answer
      I’ve been a Rebecca apologist from day one, but in the spirit of the show, I have to admit: Her revenge mission was never going to be as personally satisfying as she hoped it would be. Sabotaging Richmond, the “one thing” Rupert really loved, would have brought Rebecca a brief feeling of triumph, but along the way, she had to hurt and use a bunch of people who were just trying to do some good for the team. When Rebecca finally comes clean, it’s clear the guilt from following through with her plan would have eaten her alive.
      So while getting revenge may seem like the only way to make yourself feel better after you’ve been hurt (we’ve all been there), the high will always be short-lived. Truly, moving on and healing on your own time to the point where the person who hurt you no longer holds power over you is more powerful than revenge will ever be. If I wasn’t trying to apply this show’s life lessons to real life, though, you better believe I’d be rooting for Rebecca to take Rupert for every single thing he has.

      5. Everyone can benefit from therapy
      In season two, Ted Lasso introduces sports psychologist Dr. Sharon Fieldstone to Richmond. Throughout the season, Dr. Sharon meets with the players and helps them work through their off-the-field stuff so that they can be better players on the field (and, you know, have better mental health all around). Somewhat uncharacteristically, Ted is the one who is most reluctant to visit Dr. Sharon. He’d much rather talk to the people that really know him (like friends) when he needs advice. Suddenly, the Diamond Dogs start to make a whole lot more sense.
      However, the lesson Ted learns, which I believe many can take away from the show, is that, no matter how much you think it won’t work for you, therapy could be exactly what you need to finally work through and heal from the things that life has thrown your way.
      Later in season two, we learn that Ted’s dad committed suicide when he was 16, and Ted has thus far coped by focusing all of his attention on others, spreading positivity left and right, and burying his own emotions. When Ted finally seeks Dr. Sharon’s help, therapy proves to be the thing that finally helps him confront the deeply rooted issues he’s spent the better part of his life pretending don’t exist. While Ted works tirelessly to help everyone around him become the best version of themselves, therapy helps him finally do the same for himself.

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      6. Be a goldfish
      Shortly after Sam Obisanya makes a mistake during a training session, Jamie relentlessly mocks him (this was pre-redemption arc, mind you). While Roy takes a more confrontational approach and shoves Jamie away from Sam, Ted pulls Sam aside and tells him to “be a goldfish” as their short-term memory makes them the happiest animal on the planet. Though Sam looks baffled by Ted (again, this was early days before Ted’s philosophy fully made sense to everyone), the message is clear: Don’t dwell on mistakes. Instead, be a goldfish, forget about them, and move on. Keep this in mind next time you fail to catch a typo in an important email.

      7. Don’t judge someone by their lowest moment
      I’ve gone back and forth on whether this one should really be “everyone deserves a second chance.” There are a whole lot of second chances in Ted Lasso; Rebecca, Jamie, and Nate all receive second chances from Ted. And it’s a valuable lesson to keep in mind—second chances should be given, but I don’t believe that rule is as universal as this one (Rupert, I’m looking at you). Instead, I believe the lesson about second chances really has to do with judgment, when you pass it, and how you decide whether someone is deserving of that second chance.
      This comes into play in Ted Lasso when Ted shares the full video of Nate destroying the team’s “Believe” sign. As with many of Ted’s analogies, it’s not clear where he’s going, but at the end of his speech he tells Beard, “I hope that either all of us or none of us are judged by the actions we take in our weakest moments, but rather for the strength we show if and when we’re given a second chance.” We later learn that Ted gave Beard a second chance many years ago, and now it’s Beard’s turn to extend that courtesy.
      This is why I think the overall lesson Ted Lasso is trying to teach us isn’t that everyone deserves a second chance, it’s that we shouldn’t judge a person by the things they do when they’re at their lowest. Instead, give them grace, maybe a little forgiveness, and offer a second chance from there… unless they’re Rupert. More

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      6 Steps That’ll Help You To Quit Smoking – For Good

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      Decided to quit smoking? Good for you! Want to double your odds of never lighting up again? Use this guide to stomp out your habit once and for all.

      Why you should think about quitting smoking

      First, it’s a gateway to disease. Since it puts a strain on your cardiovascular system, you’re more at risk for those types of diseases, which are the leading cause of death worldwide. Think: heart disease and strokes. There are myriad ways smoking negatively impacts the body, from bad breath to gum disease and even infertility.

      This step-by-step guide, backed by science, shows you what to be prepared for when you quit smoking, along with some tips to help.

      Step One: Set A Date

      According to the National Council Against Smoking, it’s important to set a date to quit so you can mentally and emotionally prepare for it. The good news: for women, picking the day is easy.

      Why? US researchers found that women who quit smoking during the first half of their menstrual cycle may have the edge over those who stop during the second half. In the study, tobacco withdrawal symptoms were less severe for the women who quit between days one and 14 of their cycle, compared to those who quit between day 14 and the start of their next period.

      Do it! Track your cycle and mark the date on your calendar. Tell your friends, family and colleagues when the big day is so they can encourage you to stick to it.

      Step Two: Clean House

      As a smoker, you’re never alone. The strong scent of tobacco follows you in clothes, ashtrays, even curtains – but if you’re serious about quitting, you can’t have it hanging around.

      Why? Studies show that when exposed to familiar smoking visuals, parts of the brain like the amygdala activate craving responses. “Addictive behaviours become associated with cues in one’s environment. These cues then act as triggers, which cause cravings,” explains Candice Garrun, a mental health therapist and founder of the website Addictionology.co.za. “Don’t put yourself in situations that trigger you! If you hang out at a barber’s shop often enough, you will eventually get a haircut.”

      Do it! Tidy up. Throw out all smoking paraphernalia like ashtrays and lighters. Clean your clothes, carpets, curtains and bedding. This strategy helped 30-year-old Marilize, who has been smoke-free for two years after reading The Easy Way To Stop Smoking by Allan Carr. “We cleaned out the house! The book guides you through the whole process,” she says. “After a while, smoking began to gross me out – the smell and everything about it.”

      Step Three: Get A Hobby

      Make it something you can do as quickly as lighting up and turn to it when you’re tempted.

      Why? Taking up a new pastime will help channel your thoughts and fill the void that smoking once occupied.“Habits actually change your brain in ways that can bring relief from cravings and get you started on a path to joy and hope,” says Joburg-based clinical psychologist Elizabeth Cambanis, who has worked with patients who struggle with chemical and behavioural addiction. WH reader Chantelle used this method to kick the habit two years ago. “I found a new hobby. I now fill my time with exercise and baking – and yes, I did gain some weight. But it’s worth it.”

      Do it! Keep your hands busy with knitting, painting or playing a musical instrument. Not your pace? Engage in activities where you can’t smoke, like riding a bike or swimming. Moderate and vigorous exercise will help reduce cigarette cravings and stave them off for longer.

      Step Four: Control Your Triggers

      To avoid a relapse, it’s vital to keep your smoke triggers in check – specific people, places or emotions that make you want to smoke.

      Why? The longer you’ve smoked, the stronger the connections are between these triggers and your urges. For on-off smoker Thokozile (29), it’s a TV show. “I still sigh with longing when I watch old episodes of Sex and the City,” she says. “I quit for months – even up to a year – but when I watch SJP I often think, ‘It’s been long enough, I’ve done well’.” Triggers may include being around other smokers, feeling stressed or excited, drinking coffee or tea, or enjoying a meal. You can’t always avoid trigger situations, but it’s important to recognise the thoughts you have around smoking because acknowledging them can help you change your behaviour, explains Cambanis.

      Do it! Change your routine. Take note of how you feel just before you smoke and identify what made you light up. Being conscious of these things will help you remove your trigger. Coffee time? Have a glass of water instead.

      Step Five: Prepare For Withdrawal

      The physical symptoms of nicotine withdrawal are rough, but not life-threatening. Still, if you’re not prepared, they may be just awful enough to weaken your resolve.

      Why? Because smoking’s addictive. According to the Heart and Stroke Foundation SA, addiction to nicotine occurs quickly and is difficult to shake. Nicotine stimulates the reward pathways of your brain, prompting pleasant, happy feelings – and making quitting tough. “The first few weeks are the hardest,” says Cambanis. “If you’re feeling nauseated, any carbonated beverage should help and nausea only lasts a week or two.” A third of ex-smokers report headaches – often due to changing brain oxygen levels, according to Cambanis. Hang in there – they do pass in time.

      Do it! “Ensure you get more sleep, stretch, or practise deep breathing and relaxation techniques,” suggests Cambanis. Quitting smoking happens one minute, one hour and one day at a time. Don’t think about the long-term.

      Step Six: Gather Your Support Group

      Rally support from a close friend or family member.Why? Friends can talk you through difficult situations. The first seven to 10 days are the toughest and smokers who relapse typically do so within the first three months. Counsellors can help you identify your triggers and determine what strategy is most likely to work for you. “Sadly, few people seek professional help and more frequently try to quit on their own. It’s very hard to do it alone and you don’t have to,” says Garrun. Plus, a meta-analysis found that counselling resulted in higher rates of smoking cessation.Do it! Get help. WH reader Joanne did – and succeeded: “I stopped after 10 years using a programme called Smoke Enders. It’s been five years and I’m still smoke-free.” Also, reinforce your success with rewards. This is another strategy that helped Marilize. “I made myself a deal that I could use the money I used to spend on cigarettes on magazines. What a joy!” More

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      50 Therapy Dupes That’ll Send Your Serotonin Skyrocketing

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      I’m a longtime proponent of talk therapy. But the ability to share thoughts and process experiences with an objective professional is a privilege. When the dupe trend expanded to therapy, I was intrigued, but also cautious. It felt insensitive and even harmful to propose that a candle, bubble bath, or silky sheets could provide the same mental clarity and support as speaking with a therapist.
      But since diving deeper into the trend—which currently stands at 95.4 million views on TikTok—I’ve learned to think of these “dupes” not as true replacements, but as mood-boosting strategies that can be practiced alongside traditional talk therapy. In an article for Mental, Shelby Castile, LMFT defines the difference between therapy dupes and psychotherapy: “In-depth psychotherapy helps people deal with issues related to their mental health, which in turn affects the rest of their lives long-term. Therapy dupes seem to be more focused on the short term. They can be a fun way to increase motivation and get people started on a more authentic approach to self-improvement.”
      Bottom line: Always seek out professional therapy, especially if you’re dealing with anxiety, depression, intrusive thoughts, boundary setting, etc. But if you’re looking for tips to get a little mood boost, keep reading. These are my favorite “therapy dupes” for finding calm, expressing gratitude, and connecting with joy.

      50 Therapy Dupes for an Instant Mood Boost
      1. Take a mindful girl walk. Ditch the AirPods—and your phone—and connect with the sounds, sights, and scents around you. Instant grounding.
      2. Pet a pet. Whether it’s a dog, cat, or hamster, spend a few minutes with your fur baby and feed off their inherent comfort.
      3. Do your nails. You can immediately feel put together, but doing your own nails can also act as a mindfulness practice. And if you’re really going for the dopamine, opt for bright colors.
      4. Swap around your space. Situate your favorite reading chair in the spot that gets the most sun. Clean off your desktop to help clear your head. Move a side table next to your bed and stack it high with your favorite books. Let your home reflect the joy and inner peace you want to cultivate.
      5. Call a friend. Obvious, but effective. When I’m feeling down, I notice that stepping outside of myself and asking about a friend’s day is the easiest way to shift my mood for the better.
      6. Eat something colorful. Whether it’s a smoothie, a seasonal salad, or baked goods with colorful frosting (recommended), take the adage to heart and taste the rainbow.
      7. Get outside. I don’t care how you do it—whether you’re swimming, hiking, or exploring a local park—just don’t forget the SPF.
      8. Take a nap. The simple act of giving yourself a break can do wonders.
      9. Light a candle. Aromatherapy is real. Soak it up.
      10. Make your favorite comfort meal. Despite the many rom-coms that have tried to convince us otherwise, Ben & Jerry’s won’t fix all of your problems. But when I want to feel like a kid again who had a bad day at school, I mother myself and stir up a little stovetop mac & cheese.
      11. Turn off your alarm. If it’s the weekend or you have a day off, try letting your body sleep until it naturally wants to wake up. Yes, consistent sleep and wake times are important, but so is rest.
      12. Play a game. They’re the ultimate escape. Make it social and invite friends over for Monopoly, get outside and play pickleball, or go down the rabbit hole that is The New York Times “Play” section. A rousing round of Wordle, anyone?
      13. Leave your home and get a “treat.” I love calling my Starbucks runs, library finds, and thrifted gems little “treats.” It’s such a joyful mindset shift.
      14. Play with clay. I’ve recently rekindled my love of making things with air-dry and oven-dry clay. Try this minimalist trivet, these jewelry dishes, or these cute polymer clay earrings.
      15. Learn a new skill. This one can be tricky because if you’re in need of a therapy dupe that gives instant gratification, this might not be it. But long-term, learning how to sew, roller skate, or bake something pretty can bring so much meaning and fulfillment to your days.
      16. Take a day trip. Download podcasts, make a playlist, and get in the car or hop on the subway. Shaking up your routine and changing your environment is one of the most effective ways to transform your experience.
      17. Go to the library or visit a bookstore. Did anyone else love doing the summer reading challenges as a kid? There’s truly nothing quite like a fresh stack of books to make you feel inspired. Find a few faves and enjoy updating your TBR.
      18. Have a girls’ weekend. Whether it’s a sleepover chez toi or renting a cabin with your besties, plan an overnight full of food, time outside, deep conversations, and plenty of cute photo ops.
      19. Jam out. Siri, play “Lavender Haze.”
      20. Organize one thing. It can be your junk drawer, beauty cabinet, or closet. Nothing lifts my mood quite like a satisfying before and after. And if you don’t have the energy to do it yourself, there’s always HGTV.
      21. Make a friendship bracelet. Pay a visit to the craft store, press play to your favorite show, and turn your living room floor into your dedicated DIY station. I love sending bracelets to friends far away and delivering them in person to my local pals.
      22. Orient your routines toward joy. I used to think about my morning and nighttime routines simply in the context of how I could be the most productive. But now, I’m learning to see this as my time to simply be. That can mean finishing my current read, journaling, moving my body, or scrolling through my favorite accounts. Remember: what brings you joy is deeply personal and entirely unique.
      23. Find a body of water. Bathing suit, sunscreen, beach read—check.
      24. Upgrade your H2O. Romanticize hydration by mixing in an electrolyte powder, DIY ice cubes, or sliced fruit. It’s pretty, it’s tasty, and yes, absolutely necessary.
      25. Visit a craft market or fair. I just went to Renegade Craft in Chicago this past weekend and not only was the experience inspiring, but it helped me feel more connected to my local community. Research fairs in your city or stay up to date on where your favorite makers are popping up next.

      26. Makeover your books. Want the Penguin Classics look for your romance novels? It’s possible! Watch this tutorial for tips.
      27. Brainstorm your biggest dreams. I love doing mind dumps—it’s a fun way to get all of your hopes and wants for the future out on the page. I find that writing my goals, no matter how lofty or seemingly impossible, helps them feel one step closer to being realized. And if you haven’t done it before, prepare for how energized and inspired you’ll feel after.
      28. Create mood lighting. My mood used to drop a little in the evenings, but when I started making my home cozier at night (lighting a few candles, turning on some jazz, making a cup of tea, and never, ever using the “big” light), it became something to look forward to and a nice way to transition to my after-work routine.
      29. Take a Target trip. If you’re a true Target girlie, then you know: you don’t even need to buy anything to experience the retail-adjacent joy.
      30. Pair your workouts with community. Brands like Outdoor Voices and FORM host regular workouts, walks, and community events in cities across the country. Do a little research and get moving!
      31. Clean out your inbox. Let tools like Unroll.Me do the hard work and clear out the clutter. Once you’re unsubscribed from the emails you don’t want, start researching and signing up for newsletters that’ll bring you weekly joy. Some of my faves? Slow Brew Sunday by Jules Acree, On the Rocks by Olivia Noceda, and Intelligent Weekly by Intelligent Change.
      32. Indulge in escapism. Y’all, I’m in my #cottagecore era and I can’t recommend taking a deep dive into the Jane Austen-esque hashtag enough.
      33. Take an “Everything Shower.” It’s luxe, it’s lengthy, and it’ll make you feel amazing when you step out. Consult this list for everything you need.
      34. Schedule a free day. Every so often, I love intentionally having a “no-spend” day. With the goal of zero dollars spent, I’m inspired to connect with simpler joys. Walks, reading, catching up with friends, making something, writing—you’ll be surprised by how expansive the experience can be.
      35. Update your wardrobe. In the spirit of the therapy dupe above, try doing this without buying new pieces. Have you ever noticed that, no matter how many clothes you have in your closet, you often gravitate toward the same couple of pieces? With the items you have available, select a new capsule wardrobe collection. You’ll rediscover dresses, find new ways to style your shorts, and maybe even uncover a few tees that’ll infuse your current style with more personality.
      36. Re-watch your favorite movies or series as a kid. Couldn’t get enough of Kim Possible? Craving the ultimate Y2K inspo à la Lizzie McGuire? See what’s available on your favorite streaming platform and cue the nostalgia.
      37. Organize your saved posts. There’s a reason you flagged them! Go through your Instagram saves and delegate them to folders that’ll make them easier to reference. By making a “workout” folder, I can easily access videos that have inspired me to switch up my gym routine, making exercise all the more enjoyable. (Yes, really!)
      38. Go on an ice cream date. There is nothing I love more in the summer than texting a friend to see if they’re up for a cone walk. I haven’t been turned down yet.
      39. Experiment with a trending food. I won’t say that I was obsessed with cottage cheese before it became cool, but… I do feel seen in its recent rise to TikTok fame. I use it to make banana bread, a quick lunch, or a protein-packed dip.
      40. Make a bouquet. With Trader Joe’s blooms, wildflowers, or whatever you can find. Nothing delights quite like bringing nature indoors.
      41. DIY art for your home. Art can be pricey, but good news: you can make colorful, joy-sparking prints yourself! Here’s all the inspo you need to unlock your inner artiste.
      42. Start a scrapbook. I’ve been keeping a scrapbook since I was 14. Not only do I like looking back on my treasured memories over the years, but I love having a space of my own that I can curate and personalize. It brings me joy just to flip through its pages.
      43. Make a mocktail. Skip the glass of wine and opt for a hangover-free sipper. Try one of our favorite zero-proof recipes.
      44. Wear your favorite outfit. Whenever I need to boost my mood, there’s only one dress that will do. She’s loose but flattering, pretty but comfy. A nap dress is my go-to for making me feel undeniably amazing—what’s yours?
      45. Change your phone/computer background. You know where to go.
      46. Use a disposable camera. I love the trend of capturing life through analog devices. If you want to spend less time on your phone but still want to document your experience, stock up.
      47. Hug someone heart-to-heart. With your partner, a friend, or anyone you feel safe with and want to express love for, try what’s called hugging “heart to heart.” It’s an intentional way of experiencing close, physical connection and truly being present with someone you love.
      48. Learn to embroider. I’ve been looking for more ways to personalize my style and make my clothing feel entirely and uniquely my own. Adding sweet details on your jeans pocket or along a sleeve is a fun way to infuse your wardrobe with personality.
      49. Write affirmations on your mirror. If saying positive affirmations out loud feels uncomfortable, write a few on a sticky note and keep it somewhere you’ll see every day. Even just reading them daily can go a long way in shifting your thought patterns.
      50. Feel your feelings. It might sound counterintuitive, but when your emotions feel heavy and overwhelming, let them flow. Cry if you need to. The experience can be uncomfortable, but it can also feel cathartic and powerful. And the more we practice leaning into our feelings, the more we can welcome them with kindness and grace.

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