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      How Long Does A UTI Last And Can It Go Away On Its Own?

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      Chances are you’ve experienced a stinging sensation while peeing before. Then, five minutes after closing the bathroom door, you felt like you have to go again. At this point, you probably think to yourself, Great, another UTI.

      How long does a UTI last again?

      That depends on how serious your infection is. But some basics first: A urinary tract infection (UTI) is caused by bacteria entering the urethra. That’s the tube that lets urine leave the body and bladder. But it can also spread to the upper urinary tract and kidneys, says Dr James Elist, a urologist.

      A UTI can be complicated or uncomplicated based on how far up it has travelled. “An uncomplicated UTI occurs in the lower urinary tract, typically the bladder and urethra,” explains Dr Elist. “It’s considered uncomplicated because it can be effectively treated with antibiotics and does not usually lead to serious complications.” A complicated UTI, on the other hand, extends beyond the bladder and is typically more severe and difficult to treat.

      In both cases, typical symptoms include the urgency to pee and pain during urination, but blood in urine, fever, bladder inflammation, urinary incontinence, abdominal or back discomfort, strong-smelling urine, and genital irritation can also occur.

      When it comes to a UTI, though, you don’t want to mess around. Here’s everything you need to know about this infection, according to urologists, including how long it lasts with and without treatment, and how to speed up recovery ASAP.

      Meet the experts: James Elist is a urologist and the founder of the Penuma implant. Yanina Barbalat is a urologist at Beth Israel Lahey Health.

      How long does a UTI last untreated?

      Believe it or not, about 30 to 40 per cent of women can clear a UTI without taking antibiotics. An uncomplicated UTI can last seven to 10 days, says Dr Yanina Barbalat, a urologist at Beth Israel Lahey Health, but sometimes it takes up to six weeks.

      However, a complicated UTI may last for weeks or even months if left untreated, because the bacteria will continue to multiply, allowing the infection to spread to the kidneys, notes Dr. Elist.

      That said, even if you think you have an uncomplicated UTI, you should always check in with your doc, says Dr Elist. They’ll order a urinalysis to confirm that you have an infection.

      How long does a UTI last with antibiotics?

      If you have symptoms of a UTI and a urine analysis confirms the diagnosis, your doctor will prescribe antibiotics whether you have an uncomplicated or complicated UTI, says Dr Elist. For uncomplicated UTIs, antibiotics will typically make you feel better within a few days. Complicated cases often require a longer or even a second course of medication. Recovery may take one to two weeks or even a month, he adds.

      If your urine test comes back positive but you don’t have any symptoms, you won’t need antibiotics. “I often tell people it’s kind of like the bacteria on your skin, which doesn’t mean you always need to be on antibiotics. Because some people have bacteria that colonize and it just sort of coexists with the person,” adds Dr Barbalat. “It doesn’t need to be treated unless it’s actually causing you issues.”

      And while you’ll likely notice an improvement within two days of taking antibiotics, make sure to continue taking it and finish all the pills you’re prescribed, says Dr Barbalat. Stopping treatment early may leave some bacteria in the bladder, which can potentially lead to a more serious infection.

      If symptoms get worse or continue for more than a week, see a doctor immediately because it could be a sign of a more severe infection in the kidney or bladder, says Dr Elist.

      How do I know if my UTI has gone away?

      You’ll know a UTI has gone away when you no longer have symptoms, says Dr Barbalat. If you’ve taken an antibiotic and your symptoms are gone, then that’s it, according to the American Urological Association.

      If your urine test comes back positive but you don’t have any symptoms, you won’t need antibiotics.And while most symptoms will go away in a week, you may still feel a burning sensation when you pee or an urgency to use the bathroom for two to three weeks after, says Dr Barbalat. “That just means the bladder is still inflamed and irritated, so you don’t actually need antibiotics, you just need a little bit of TLC,” she explains. “Drink lots of fluids, stay away from spicy foods, alcohol, coffee, and other things that can irritate the bladder. Just give your body a little bit of time to recover.”

      If your remaining symptoms continue to linger after a month post-antibiotic, check in with your primary care physician ASAP.

      How can I get rid of a UTI faster?

      The best way to speed up recovery (besides taking antibiotics) is to stay hydrated and drink lots of fluids, says Dr Barbalat. You should also keep the genitals and surrounding area clean and dry, and wash your hands often.

      To ease any pain or discomfort, Dr Elist suggests applying a heating pad to your abdomen and/or back, wearing loose clothing, and taking an OTC medication such as ibuprofen or acetaminophen.

      Now you may be thinking, What about cranberry juice? “Cranberry juice will actually irritate the bladder because it’s sour, so a lot of people will drink it when they have an infection and it can actually make symptoms worse,” says Dr Barbalat. So, to minimize further inflammation, stay away from cranberry juice until you’re all better.

      That said, cranberry supplements are a good way to prevent UTIs, per Dr Barbalat. “Cranberries have active compounds called PACs [proanthocyanidins], which do not allow bacteria to bind to the bladder, so you instead pee the bacteria out,” she explains.

      Nativa Complex Bladder Fizzy

      Use this cranberry-based effervescent to treat UTI ailments. It gets to work fast and keeps things in tip-top shape.

      My Beauty Luv Vajayjay

      Made with cranberry extract and Quatreflora®, this supp wards off UTI infections. It can be taken every day, even with antibiotic treatment.

      However, if you’re prone to UTIs (you have more than two within six months, or three within a year), you must have the right cranberry supplement, stresses Dr Barbalat. “Most over-the-counter pills do not have enough PACs for them to be effective enough. Studies show that you need at least 36 milligrams of soluble PACs.”

      In terms of things you should avoid when you have a UTI, Dr. Barbalat suggests steering clear of foods that are irritating to the bladder. This includes sour or acidic fruits like lemons, oranges, kiwi, or pineapple, alcohol, soda, and artificial sweetener. It’s also best to avoid anti-bacterial or fragranced soap because this can kill the good bacteria in your vagina, dry out the surrounding area, and cause inflammation of the tissue, she adds.

      And it’s best to avoid sex while you’re still symptomatic, says Dr Barbalat. “It’s technically okay to have sex with a UTI, but the symptoms will get worse if you’re not 100 per cent better.” Additionally, if you engage in sexual activity following a positive UTI result, you could reintroduce the bacteria into the bladder, causing extended symptoms or even a recurrent infection, says Dr Elist.

      This article was originally published on Women’s Health US More

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      5 Steps For Tapping Into Motivation, Direct From The Pros

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      We’re meant to start a new year full of beans, dreams and a renewed sense of purpose… At least that’s what Instagram tells us. But, if it feels like you’re in a rut or can’t quite work up the energy to do whatever it is you really want to do, you’re not stuck in neutral alone. Just one example: 52 per cent of unhappy employees say they lack energy and motivation, according to a recent Indeed survey. No matter where you think your drive is – or isn’t – right now, these simple steps can help to rev up your motivation. Hint: it’s all about embracing the long game and being kinder to yourself.

      1. Do Something 

      Reality check: drive isn’t something that only lucky people have, like great hair or fast feet. Anyone can develop drive (or motivation – experts use them interchangeably) if you know how to go about it.

      “People often think of motivation and drive as the big flame that happens if you take lighter fluid and spray it all over a grill,” says Steve Magness, an executive coach, performance expert and co-author of the book Peak Performance. “A better way to think about drive is that you get some coal, light the fire and let it slow burn over time. That allows us to sustain and cook whatever we’re trying to cook.” 

      James Clear, author of Atomic Habits, writes that “one of the most surprising things about motivation is that it comes after starting a new behaviour, not before.” In other words, you don’t just get motivated, then do something. You do something, and that gets you motivated. “Getting started, even in very small ways … naturally produces momentum,” he writes. If starting out, even in a “very small way,” feels like anything from a minor sticking point to a monumental obstacle, he recommends making the first few steps so easy that you waste no energy thinking about doing them.

      So instead of waiting “until you feel like it” to overhaul your LinkedIn profile to get the job you want, block out 10 minutes to play around with the first entry. Instead of trying to overhaul your nutrition, start by planning what you’ll have for breakfast most days and buying the ingredients.

      2. Remove Barriers

      Even the pro athletes sometimes have a tough time getting started, says Magness, who has worked with NBA players and Olympians. “What saves these athletes is that their environment is set up in a way that lowers the bar – there’s less activation energy that’s needed to get out the door.” They have trainers devising their workouts, training partners depending on them to show up. Their systems are organised to minimise hurdles. And good news: you can do the same. 

      During a rough period when Magness says he was working too much and finding excuses not to exercise, he added five minutes to his evening commute to get to a park where he liked to run. The easy choice would have been to take the faster way home. But by going a few minutes out of his way and seeing his running shoes on the passenger seat, he removed the barrier to taking that run. “It’s almost like your brain sees running as the easier decision now. Those cues are inviting you to take that action, and you don’t have to think about it,” he explains.

      Success strategy: Unlocking motivation is all about the long game, say experts. Seeing drive as a slow burn to sustain rather than a big flame.

      3. Create Micro-goals

      Dr David Zald has watched motivation disappear. He’s the director of the Center for Advanced Human Brain Imaging Research at Rutgers University. His research has found that this happens when the workload seems too heavy or the rewards too far off. The obvious but hard-to-see-when-you’re-in-it solution is to break that big goal into smaller, doable tasks. 

      “Below your goal are subgoals, each of which has its own subgoals, cascading down to specific behaviours,” says Dr James M. Diefendorff, a professor of industrial/organisational psychology. Goals closer to the top of the hierarchy explain why you’re doing what you’re doing and reflect your values, while goals further down explain how the goal will be met, he says. Subgoals help you understand the steps you need to take and give you tasks to succeed at along the way – both help make long-term goals more manageable. Feeling like you’re making progress also feeds drive.

      So below ‘take all my vacation days this year,’ subgoals might be: ‘narrow down Airbnbs to two,’ then ‘email options to friends,’ and finally ‘book it.’ Similarly, if you’re having a hard time getting excited about a long run, promise yourself that you’ll run a kilometre or so, then take a break, and repeat that pattern until you’re finished, tips Zald.

      Key in on the phrase ‘take a break,’ too. You’re more likely to stick to a goal if you earn immediate rewards for steps you take rather than delaying rewards until you’re finished, according to research by Dr Ayelet Fishbach, author of Get It Done: Surprising Lessons from the Science of Motivation.

      4. Stop One Rep Short

      If you’re driven, you’re always pushing yourself hard… right? Performance coach Brad Stulberg wants to change your mind about that. In his new book, The Practice of Groundedness, he makes the case that “anyone can crush themselves and do an Instagram-worthy workout or all-nighter. That’s actually pretty easy. What is hard is maintaining drive for longer periods of time.” To keep it going, “force yourself to stop the equivalent of one rep short, day in and day out. Doing that is all about going a little slower today so you can go faster tomorrow.” Close the laptop at 6pm instead of 7pm. Sit down to eat lunch. Drive runs on sustainable energy, so feed it right.

      Success strategy: Rather than driving to the basket non-stop, be patient with yourself and look after your energy levels for a real motivation winner.

      5. Let Drive Change

       “The pandemic altered the lives of nearly everyone and led millions to re-evaluate and clarify the core of what is important, essential or meaningful in life – which may not be climbing the corporate ladder,” says Diefendorff.

      What sets you on fire can be a moving target, since we become interested in different things and develop different values over the course of our lives, he adds. To understand what you care about, try thinking about what happens on your best days. What gives you energy and excitement? If you don’t want to switch jobs or goals to feel a sense of drive again, “try to structure your day to ensure that some ‘best day’ activities can be experienced at least some of the time,” Diefendorff suggests.

      The post 5 Steps For Tapping Into Motivation, Direct From The Pros appeared first on Women’s Health. Words by Emily Sohn More

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      This Celeb-Favorite Activewear Brand Is Having Its Biggest Sale of the Year

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      ICYMI, the sale of all sales that fashion and wellness stans alike save up for, have circled on their calendars, and count down to like it’s Christmas is going on now. Enter: Alo Yoga’s anniversary celebration, their biggest sale of the year.
      Its second annual Aloversary Sale, a five-day bash of all-things Alo, includes a site-wide discount of 30% off all new clothing, accessories, beauty, and equipment products and deeper discounts of up to 70% off previously marked-down styles.
      If you’re asking (for a friend, of course), “How many Alo Yoga leggings is too many?” there’s no such thing. Just ask Hailey and Kendall, AKA celebs who’ve been seen strolling the streets donning the brand’s coveted soft and contouring tights. But, of course, that’s not all Alo Yoga has to offer. From must-have sports bras to onesies to their cult-favorite yoga mats, keep scrolling to shop and snag their newest arrivals and celebrity faves before the sale ends on May 5.
       

      Tops

      Bottoms

      Dresses and Onesies

      Accessories

      Workout Clothes So Good, You’ll Want To Wear Them 24/7 More

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      The Weird Way Your Menstrual Cycle Affects Your Guy’s Hormones

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      We all know how that moodiness around our periods can drive our partners just a bit insane. But your menstrual cycle actually has a biological effect on your partner, too. Yup, per a study, your cycle could boost his testosterone levels. Ah, hormones…

      The study

      Animal studies found that olfactory cues of ovulation (when a biological female releases an egg, awaiting fertilisation by sperm) affected male testosterone levels. Studies conducted by researchers from Florida State University found that the same thing happens to male humans.

      In the studies, women wore t-shirts during different phases of their menstrual cycles. The men in the studies smelled one of the t-shirts worn by a female or unworn t-shirts. Saliva samples were collected before and after smelling the t-shirts s and measured for testosterone levels.

      Men who smelled the t-shirts of ovulating women had higher levels of testosterone than men who smelled a t-shirt worn when the women were not ovulating or a control t-shirt. The scent of t-shirts worn when the women were ovulating was rated as the most pleasing. These olfactory findings brighten the signal that when you’re ovulating, it’s prime time for fun in the sheets.

      But the needle can swing both ways. In another study, researchers measured levels of hormones in heterosexual partners throughout the woman’s menstrual cycle. What they found was surprising: during ovulation, when levels of estradiol are elevated, both partners felt more negatively toward each other than at other times of the cycle. Clearly, your menstrual cycle plays a bigger part in the relationship than you’d think.

      To move closer together, try talking about your feelings to clear the air and make way for a deeper connection and yes, more sex.

      When his testosterone starts to wane…

      With age, men’s testosterone levels do naturally start to decrease. Instead of shoving your nightie under his nose once a month, you could also steer him in the direction of these healthy foods, proven to up his levels: eggs, peanuts, yoghurt, oysters, garlic, oats, avocado, salmon (or other oily fish), fresh fruit and veg, pine nuts, brown rice and liver.

      Add some spice with a sex toy

      We-Vibe Unite Couples Vibrator

      Get that extra deep clitoral stimulation during sex with this remote-controlled toy that you can both enjoy. More

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      8 Sneaky Ways To Get More Movement In Your Day

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      If you’re mostly sedentary, know that you’re not alone. Worldwide, rates of physical inactivity are skyrocketing, despite the rise of wellness and fitness trends. Need to get more movement in your day? Welcome to the club.

      Globally, we’re moving less

      A new policy toolkit, published by The Global Wellness Institute, shows that around the world, physical inactivity is on the rise. Per the press release, “The GWI’s new Wellness Policy Research Series was born out of a profound problem: The hyper-commercial wellness and fitness market cannot solve our skyrocketing health crises or bring exercise to all.” GWI research finds that only about one-third of the world’s population participates in recreational/leisure physical activities on a regular basis. The reason? Lack of time is cited, along with access and money. In a stunning finding, the GWI found that only 3-4% of the world’s population taps into the commercial fitness industry.

      Getting more movement in your day is essential

      But if your gym is too far away or you’re hard-up to pay for boutique gyms, there are other clever ways to get more movement in your day. Adding more movement is essential. Per the GWI, “Physical inactivity is now the fourth leading cause of death and the pandemic only increased our sedentary behaviour. The WHO estimates that physical inactivity will cause 500 million new cases of preventable diseases, and $300 billion in treatment costs, from 2020-2030, if things do not change.” Plus, the University of South Australia researchers found that exercise is 1.5 times better at helping depression than meditation and therapy.  Adding more movement is also a clever way of losing weight, since the more you move, the more calories you’d burn.

      In SA, we’re blessed with parks, beaches and tons of natural resources begging us to get outside and enjoy them. But you don’t always need to go far to move more. We’ve picked the brains of trainer Kirsten Johnson, who regularly advocates for adding more movement, for tips.

      Go for walks

      It’s age-old advice that stands the test of time. You just gotta walk more. “Going for a 20-minute walk first thing in the morning can start your day off right while avoiding all hurdles,” says Johnson. You don’t even need a sports bra. “Keep your pj’s on, pop on shoes and a hoodie and get out the door,” she adds.

      Park further away

      Most of us are prone to parking as close to the entrance as possible, but here’s an ace way to get more steps in. “Simply parking further from the shop you’re heading into will make you walk a few extra hundred steps every time you do it,” says Johnson.

      Time your movement

      Per the University of Michigan, you should move for three minutes every 30 to 60 minutes. That means getting up and walking around, grabbing a coffee, or anything that keeps you going for three minutes. Plus, those three minutes help boost your energy levels, so you’re better at the next task. Set up a timer on your phone or computer if you’re struggling.

      Leverage waiting time

      “There are tons of times during the day we spend waiting. While the kettle boils, food in the microwave, brushing teeth – use the time to do something small, it all adds up,” says Johnson. Instead of checking your phone, Johnson suggests slow squats, calf raises and arm circles. “All of this is movement, which might seem small, but they add up!” she says.

      Be less lazy

      “My mom has always been the person who will get up and fetch things for others, often upstairs or in another room,” says Johnson. “When I asked her about it she said it’s about serving others and in return you serve yourself with more movement. Truly inspiring, and I carry this mentality throughout my day. No movement is gone unrecognised by your body.”

      Try standing

      When you’re standing, you’re more likely to move your body. Plus, working while standing improves executive function, or the ability to break down tasks, per the University of North Carolina at Chapel Hill.

      Show up for yourself

      Johnson’s workout app, FBK, costs just R85 and uses only your own body weight. Carve out time in your day to move, she says. “Plan movement into your routine as a non-negotiable. This doesn’t mean one hour in the gym. Eliminate hurdles; workout at home,” Johnson says.

      Pick movement dates

      “I think this idea has become more popular over the last few years but it’s worth mentioning. Meeting a friend over a cup of coffee does not have to be a static venture,” says Johnson. “Meet for a walk with coffee, catch up on each other’s lives and get your movement in. Win-win.” More

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      Sofia Richie’s Health and Fitness Routine Leading Up to Her Wedding

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      ICYMI, Sofia Richie tied the knot in what has been dubbed this year’s star-studded “royal wedding,” and it’s all anyone on Instagram and TikTok could talk about. The 24-year-old model, fashion designer, beauty director of Nudestix, and little sister of Nicole Richie said “I do” to Elliot Grainge in the south of France. Thanks to Richie launching her TikTok just days before her nuptials, we got glimpses of her wedding prep, complete with GRWM videos. And with Vogue’s play-by-play of the day-of wedding festivities, they left no stone unturned (can we take a moment to gush over Richie’s, not one, but three custom Chanel dresses?!).
      So we got the inside scoop on her bridal beauty and fashion looks, but being the wellness diehard that I am, I had to get to the bottom of Richie’s workout and diet routines leading up to her big day. Luckily, she shared most of it on her social media. I got the lowdown on her go-to fitness regimen and eating habits (you can thank me and IG later). Read on for some major #fitspo. 

      Her workouts
      As Richie was getting into bride mode starting last December, she took to Instagram Stories to share her sweat sessions. Two three-pound hand weights and a 10-pound weight vest were all she needed for “getting snatched” before getting hitched. Courtesy of Richie’s “Fitness Journal” highlights, we can channel Richie exercise by exercise: After sprints with her hype squad—her trainer Elizabeth Vidor and two cute AF pups—she moved on to a lateral lunge and twist combo, jumping jacks with punches, a knee-pull-and-punch sequence, and squat shuffles—performing each movement for 30 seconds and completing the circuit for six rounds.
      But wait, there’s more… Then, Richie went straight into a single-leg-glute-bridge-and-crunch exercise, followed by a knee-plank-and-arm-row move, a wall-sit-hold-and-inner-thigh burner, arm circles, and tricep extensions. Finally, Richie ended her one-hour workout with a deep stretch with her trainer. As if that wasn’t already a doozy of a routine, her pre-wedding workouts didn’t stop there. She documented three other workouts (check ’em out here and give ’em a try!). Also, she’s a hot girl walk stan like the rest of us: “I try to walk for at least an hour every single day!” And as for the activewear brand she’s obsessed with? Her favorite seems to be Splits59. 

      Her diet 
      According to US Weekly, Richie shared on her Stories that she went on a “strict diet” to “get an early start” on her wedding prep. “I try my hardest to fast until 12 p.m. (with the exception of coffee),” Richie said in December. “For lunch, I have either a salad or a high-protein meal. I eat my dinner around 6:30 p.m., which is the last meal before I go to bed (no snacking).” Her high-protein go-to’s? Egg whites and bacon. She went on to say another diet staple of hers is “tons of veggies.” While Richie conveyed that she tries her hardest to avoid carbs and sugar, she sometimes left room for “a little treat.” In the same vein, she expressed: “You should do what feels best for your body. Incorporating some carbs isn’t horrible when you are training hard.” As for her fave snack? Seaweed. Hot take: Healthy eating should be flexible (read: eating and enjoying what you love), so take a cue from Richie and do you.

      @sofiarichiegrainge
      let the festivities begin ✨
      ♬ original sound – Sofia Richie Grainge

      I’m Getting Married in Six Months–Here’s How I’m Preparing My Body and Mind More

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      Unlocking Your Body’s Full Potential: A Beginner’s Guide to Biohacking

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      Full transparency: When I first heard about biohacking, my initial thought was oh no, not another wellness trend… I know firsthand what it’s like to spend money on supplements or memberships that promise drastic changes only to be disappointed by their short-term benefits (or lack thereof). The truth is wellness trends come and go because more often than not, they aren’t actually making a huge difference in our well-being. To my (pleasant) surprise, when I dug a little deeper into what biohacking is exactly, I discovered that it’s not a current wellness trend—it’s a tool everyone can use to make effective, long-lasting changes in their health.

      What is biohacking? 
      The term biohacking has been around for quite some time, first originating as a part of the molecular biology movement where people were implementing technology to enhance the human body (yep, straight out of a sci-fi movie).But in the world of wellness, biohacking is a little different. It’s defined as changing your physiology and chemistry through science and self-experimentation, with the goal of understanding what your body needs to function optimally. In other words, biohacking is literally trying different “hacks” for optimal health.
      These hacks can be as minor as slight adjustments to your nighttime routine, or as complex as cold plunging and heat therapy. Biohacking can mean purchasing a hyperbaric oxygen pod or supplements such as nootropics, or can be totally free like getting sunlight in the morning for your circadian rhythm or walking barefoot on grass or sand to reduce inflammation. While the degrees of biohacking vary by price and extremity, the goal is always the same: the optimize your health, reverse aging, and live as healthy as possible.
      Biohacking has been praised by celebrities like Tom Brady, Brooke Burke, and Tony Robbins, but what makes it so different from all the other wellness trends out there? Biohacking is really about self-improvement, but on an advanced level. If you’re looking to make incremental, highly-effective changes to your wellness routine and optimize the health of your body, biohacking may be for you. Read on for some life-changing biohacks you can try for yourself below. 

      Biohacks to try right now:

      If you want better sleep…
      Whether it’s the struggle to fall asleep, wake up, or get enough quality hours, lack of sleep is a challenge we’ve all faced, and getting a good night’s sleep is crucial for our health. Sleep is a chance for our body to detoxify from the day and it allows for healthy brain and body function. If you’re looking to biohack your way to healthier sleep routine, the key is to make changes to hack your circadian rhythm, or the internal clock that regulates the sleep–wake cycle. The first step is to ensure your environment is set up for optimal sleep, including no electronics at least an hour before bedtime and ensuring you’re sleeping in a completely dark room, or using a sleep mask if you have any light from windows or electronics. Also ensure that you’re going to bed and waking up at the same time every day so your body can become accustomed to a sleep schedule.
      If you’re looking to advance your routine a little further, try taking CBD or sleeping with a weighted blanket. Both of these tools help calm the nervous system and lower your heart rate to prepare for sleep. You can also try replacing your lightbulbs with red lightbulbs to naturally stimulate melatonin and opt for a sunrise alarm clock, which will wake you up to natural light as well as softer sounds. Don’t forget the natural sunlight first thing upon waking–open up the curtains, go for a walk, or sip your morning coffee by a window. 

      If you want to boost your workouts…
      When it comes to enhancing workouts, it will look different for everyone because our bodies are all different. But whether you prefer a fitness routine focused on cardio or one that revolves around Yoga and Pilates, there are ways to hack every workout. For starters, tracking your workouts with technology like a Fitbit or Oura Ring gives you stats such as daily steps, heart rate, and other health metrics. These products can help track your progress and guide you in making any necessary changes to boost your fitness routine.
      If you have a menstruation cycle, another way to hack your fitness routine that I personally love is implementing the Cycle Syncing® Method. When you work out according to each phase of your cycle, you are essentially biohacking your metabolism to make each workout more effective. Cycle syncing can help you burn more fat and build more muscle while aligning with your hormones and energy levels. Whether you menstruate or not, choosing a workout that gets you sweaty (i.e. hot yoga, jogging on a warm day, etc.) not only has fitness benefits, but counts as a biohack for your lymphatic system. 

      If you want to improve your nutrition…
      Important disclosure: The key to biohacking your diet isn’t focused on how to lose weight or eat less calories, but rather becoming more in tune with your body. The healthiest people don’t restrict certain foods in their eating habits—they are listening to their body’s cues and honoring them (read: intuitive eating is the ultimate biohack, and the only one you really need). Once you’re connected to what your body needs, you can evaluate whether a pescatarian versus a keto eating approach is better for you, and explore further biohacking techniques like intermittent fasting, introducing certain supplements for deficiencies or wellness goals, or adding more superfoods to meals. Another effective way to biohack your diet for people who menstruate is by cycle syncing (just like for your fitness) or eating based on the phase you’re in. 

      If you want better mental health…
      Let me start by saying there’s no easy hack to great mental health. It’s a journey—we all have good days and bad days—but there are ways you can hack your wellness routine to assist your mental health journey. Incorporating practices such as gratitude journaling, meditation, sound baths, and breathwork are all helpful for getting out of your head and into the present moment. Personally, gratitude journaling is my go-to for those days when I feel like everything is going wrong. Practicing gratitude instantly reminds us of all the good in our lives, as opposed to the negative. Biohacking your mental health can even be as simple as getting outside. Go for a walk, step into your backyard with bare feet and ground into the earth, sit on a park bench, and soak up some sun. We spend a lot of time indoors and sedentary—fresh air and movement are necessary for our wellbeing. 

      If you want glowing skin…
      In a dream world, my skin is always Hailey Bieber-level glowing, and while I’m not quite a glazed donut yet, the skin hacks I’m about to let you in on are helping me get there. You’ve probably heard it before, but the skin is the largest organ in the body, and hacks like drinking more water and using SPF really do work. Starting each morning with a large glass of water and then continuing to drink water throughout the day is a game-changer for your skin health. Another way you can hack your skin is by trying a lymphatic drainage massage. Not only will it help with de-puffing, but it also does a great job of detoxifying the body.
      Dry brushing can also help with lymphatic drainage and helps to exfoliate the skin (a double biohack!). The last hack for glowing skin is to try an elimination diet. If you are prone to breakouts or redness, there could be something in your diet that is causing it. After a recommendation from my doctor, I cut out dairy from my diet and my skin became much clearer. Work with your doctor to discuss possible food intolerances or allergies because our skin is a direct reflection of what is happening inside the body.

      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 30 Greatest Life Hacks of All Time More

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      Everything You Know About Self-Care Isn’t Wrong… But It’s Not Quite Right

      by

      The term ‘self-care’ is having a moment, but is it the right one? When it’s not being sold to us in the form of candles or fuzzy PJs via Instagram ads, self-care is taking over our TikTok FYP with “everything shower” routines. It’s become an excuse for our every indulgence. Happy hour after a terrible day at work? That’s self-care. Brunch, followed by a Euphoria-inspired mani? It’s all self-care, baby. Splurging on a beach vacay after the hell of these past few years? Self. Care.

      But how much we seem to be focusing on self-care online doesn’t actually align with reality. Nearly half of women are struggling with burnout, according to a workplace survey by Indeed. Meanwhile, a 2022 mental health report by Liptember Foundation revealed that 69% of women are stressed and 44% are facing anxiety. 

      Stats like these raise this question: if the ‘treat yourself’ approach to self-care is working, why are we still so frazzled and worn out? Well, according to experts, we’re all somewhat missing the point. “Self-care is about taking time to understand your true needs beyond your impulses,” says Dr Chloe Carmichael, a therapist and author of Nervous Energy: Harness the Power of Your Anxiety. “It’s looking at yourself on a deeper level.”

      It’s not that a vacation or a happy hour isn’t a worthy form of self-care. Sometimes ‘treating yourself’ is what’s needed, notes Carmichael. But the truth is, if that’s all you’re doing, you’re missing out on the real benefits. Keep reading for a step-by-step lesson in strengthening your relationship to caring for yourself.

      Apps That Will Change Your Life

      Peptalk

      Start your morning with a motivational pep talk from the most inspiring people in the world. You experience a simulated video call with professional athletes, celebs, and musicians. Whatever your goals PEPTALK will be your personal coach, trainer or accountability buddy.

      Streaks

      Some psychologists claim that it takes 21 days for a new habit to form; others argue it’s closer to three months. Either way, sticking to anything for that long can be tough. Streaks is a self-improvement coach that helps you ingrain those healthy behaviours by logging the good stuff you get done.

      Shine

      This app is like a cross between a supportive friend and psychologist – each day you’ll get an uplifting message. Also, you can tap into the library of resources with exercises such as mindful cooking or creating a coffee ritual and work through expert-approved challenges to upskill in areas like self-confidence and anxiety.

      Action point one: Define what self-care really means to you

      There isn’t one single meaning of the term. It’s an ever-evolving concept that’s constantly updated, for better and for worse. “Self-care” as a cultural phenomenon was first introduced by feminist author Audre Lorde in her 1988 essay collection, A Burst of Light, says Dr Omolara Thomas Uwemedimo, an assistant professor at Northwell Health in New York.

      “For her, a Black, queer woman, self-care was about self-preservation. It was about being able to see your identity outside of the white gaze and come back to yourself. It wasn’t something nice to do, but something that kept you alive.” 

      Since then, self-care has been appropriated by marketing whizzes eager to sell an idealised version – and the exxy candles that come with it. But now, finally, we’re starting to come full circle and to build upon Lorde’s original thoughts, adds Dr Catherine Cook-Cottone, a professor whose research focuses on mindful self-care. People recognise the holes in that commercialised alteration and are searching for a deeper understanding of what it can do. “Self-care isn’t something you buy,” Cook-Cottone says. “It’s an active practice of taking care of the internal aspects within the context of external pressures.” According to Dr Barbara Riegel, a University of Pennsylvania nursing professor who studies chronic illness, self-care is about “taking control of your body and taking control of what’s going on with you.” For Uwemedimo, self-care is “creating space in your life to remember who you are and what your purpose is.” 

      So in short, the semantics are up to you. Just remember that it’s a lot like parenting yourself, which means it’s your job to stay focused on what you need, not what you want in the moment. That’s not always easy. One example to drive the point home: social connection is important, but maybe you just moved and don’t know anyone, so reaching out feels scary. You can tell yourself that staying home with Netflix is self-care (and it may make you feel good at first), but Netflix won’t fill your need.

      “Self-care is about taking an honest look at what you require in order to function your best – not only today, but in the broader sense,” Carmichael explains.

      Action point two: Find ways to feed your mind, body and soul

      One of the most difficult aspects of self-care is that it’s so individual. “There isn’t a litmus test where certain behaviours always count as self-care,” Carmichael says. “It depends on the person.” So, how do you know what you need? And how do you find that balance between pushing yourself outside your comfort zone and comforting yourself when you need it?

      Remember ART

      Remember the acronym ART to help you decipher if your self-care behaviour is on point, suggests Cook-Cottone. A is ‘attunement’. As in, are you tuned in to what you really need? R stands for ‘responsive.’ Is the behaviour going to serve that need? And T is ‘taking action’. Will you follow through? If you’re having trouble with the first part, you might start including time in your routine to do nothing but reflect.

      “Taking a break is important to develop awareness,” Cook-Cottone says. That *might* mean taking a regular bubble bath, but while you’re in the water, ask yourself: what do I need to feel my best? What is working in my life right now, and what isn’t? If you’re short on time, you can accomplish the same goal by using the moments you spend on other activities – say, folding the laundry or working out – to focus on your breath and simply listen.

      Time To Pause

      Instilling a time to pause in your day should give you an idea of what, if anything, is missing from your routine. It’s also good practice for knowing what you need in the moment. You might learn that you should focus more on physical forms of self-care: getting enough sleep, eating well, exercising, taking prescribed medications, and so on. Or maybe managing stress is an area that’d be good to work on, which eventually leads you to a mindfulness practice or more time outside in nature. Maybe you need to do something creative or something that contributes to your community, like volunteering for a cause you care about.

      Friendly reminder: as a complex being, you have complex needs. It’s not as if you can pick one self-care activity and call it a day. “You want a diverse portfolio of self-care,” advises Cook-Cottone. Some activities will be for your physical well-being, while others will be more for your spiritual and social sides. From there, all you have to do is make sure to make time for that self-care on the regular.

      So, yes, this means that you want to have structure, but also the leeway for spontaneity. Include small, daily practices like saying a loving thing to yourself while you brush your teeth, as well as formal practices like regular meditation. Scheduling a variety of activities (fitness classes, meet-ups with friends, whatever lights you up) can take some decision-making off the table. Creating lots of opportunities and practising varied ways of providing care for yourself will help you “be more agile and responsive in the moment,” explains Cook-Cottone. In other words, when a stressor comes up, it’ll be easier to dig into your toolbox and lean on a practice that’s already routine.

      Action point three: Set boundaries in new ways

      This can have multiple applications and implications. First, you want to set boundaries that protect your time for yourself, like saying no to a night out when what you really crave is a good sweat or some time to process a bad day with a mate. You also want to set boundaries for what you accept as appropriate for your life. That means setting rules for the types of treatment you tolerate in your relationships or at work. This second type of boundary is generally harder to set, given how our culture rewards women for being able to push through anything. The benefit is that when we set boundaries for ourselves, we’re protecting others too. We’re making it smoother for other women to set similar boundaries. “It’s easier to do that in community, so you don’t feel like the odd person out,” Uwemedimo says. 

      It’s all too simple to let self-care be last on our to-do list. But without it, you’ll lose yourself in the constant pressures – and who wants to live like that? Plus, self-care isn’t just a mental boon. If you ignore it, you’re setting yourself up for major health issues down the line, from burnout to true chronic illnesses like depression, diabetes or heart disease, Riegel says. “It’s not something that can wait.” All the more reason to start putting yourself first.

      The post Everything You Know About Self-Care Isn’t Wrong… But It’s Not Quite Right appeared first on Women’s Health. More