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      My Experience With Breast Cancer, At Age 27

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      Model Amber Denae Wright tells about her experience with breast cancer, having been diagnosed at the age of 27.

      Discovering a lump

      In March of 2020, literally two weeks before we went into hard lockdown, I got out of the shower one evening and I felt this really large lump on the right side of my breast. I hadn’t noticed it before. I was shocked by how big it was. It was on the right-hand side and thankfully close to the surface.

      As a teenager, I had been diagnosed with fibroadenomas, which are non-cancerous lumps that are quite common in young women. When I felt the lump, I thought that’s what it was. I had been told that they can grow and change. Sometimes, they need to be removed. But knowing that I didn’t want foreign things in my body, I immediately phoned my gynae and booked an appointment.

      That appointment got cancelled because we then went into a hard lockdown. Throughout that time, I had this thing constantly bothering me. I was very aware of it the whole time. It was causing a lot of pain. It was right where your bra wire catches. I fully believed that it was a fibroadenoma. I never even for one second imagined the big C word.

      The diagnosis

      When I was referred to a breast surgeon, he examined me and said that the way it felt and moved felt just like a fibroadenoma. He however recommended not going in for the surgery immediately, given the risks of contracting COVID in the hospital. I took that recommendation and another two months went by. Eventually, it caused me a lot of pain. I was struggling to sleep at night and struggling to complete workouts with my sports bra catching it. I eventually elected to do the surgery in August, five months after finding the lump.

      They removed the lump and sent it away for testing. A week later, I went back for a follow-up appointment. Everything felt very normal but then he called me into his office and started by asking me when I had found this lump. He said I’d shocked them all because, as it turned out, the lump was cancerous.

      I’ll never forget that moment for as long as I live. They were words I never ever, even for one second, imagined hearing, having breast cancer at age 27. The doctor immediately started to go through my treatment plan, the type of diagnosis it was, and the rest. I felt like I was watching this whole scene play out like I was outside of my body because it was too much. And then he started to talk about all of the treatments and he said the words ‘chemotherapy’. Once he said those words I was like, ‘This is actually real’. And I immediately just started to cry. I was completely overwhelmed.

      The treatment

      From that point on I was catapulted into 1001 different appointments, from scans to blood tests. I went straight from there for an ultrasound and the next day, I met with my oncologist.

      Given that my husband Nick and I don’t have kids yet, our first port of call was to preserve my fertility (which can be affected by chemotherapy). We did fertility treatment and froze embryos. This involved hormone injections, regular scans at a fertility facility and the harvesting of my eggs. It was the craziest few weeks of my life. Once the embryos were frozen, it was time to start chemotherapy. 

      My chemotherapy treatment was 16 rounds, over five months. Two weeks after my first chemo session, my hair started to fall out. It was one of my biggest fears. Every day I’d wake up, there was more hair on my pillow and more hair on my floor and every coat that I wore. It was all over me and it became very overwhelming.

      Eventually, it got to the point where my husband had to help me shave it off. It was a moment I never pictured going through in my life.

      Amber in treatment

      My life with breast cancer

      Initially, I was determined to keep up with everything I had been doing: working full-time, doing workouts and staying healthy. I had started doing Raise the Barre, an online barre class, during the lockdown. Before I’d gone in for surgery I was literally feeling my strongest, fittest, healthiest self. One of the toughest things was watching that slowly slip away as I got weaker and wasn’t able to train as much.

      During chemotherapy, for the first couple of weeks, when I still had energy, I was trying to train as much as I could. But chemo weakens you over time. I had debilitating headaches and couldn’t take too many painkillers because my organs were already under so much strain from the chemo. At about two or three o’clock, on some days, I would just crash and I literally felt like I couldn’t keep my head up. Because of all this, I decided to leave my job and focus on fighting the cancer.

      I also sought out therapy to help me maintain a positive mental state throughout. That helped me a lot because there are a lot of dark, hard thoughts that you don’t want to burden other people with.

      Amber ringing the bell after the last chemo treatment

      My surgery

      After chemo was done it was time for surgery. Because I didn’t test positive for any of the cancer gene mutations, I elected for a lumpectomy, where the lump and surrounding tissue were removed. When they operated on me the first time to remove the lump, they were operating as if it wasn’t cancer, so they didn’t do what they would normally do, which is cut around it and take all the tissue and the tumour out.

      They ended up taking out a lot of tissue and had to reduce the left breast to match the right. It ended up being a massive surgery. I also underwent 5 weeks of daily radiation and I am currently on 5 years of hormone treatment (Tamoxifen and Zolodex).

      Finding remission

      In October 2021, after all my active treatment was completed, I had an MRI which was all clear and confirmed that I was in remission. During my cancer journey, I felt like I was in survival mode, trying to get through every single day, and so when all of my treatment was done, I had a lot of emotions to work through and mental healing to do.

      Although my life looks very different now and although I will need to go for regular check-ups and scans for the rest of my life, and although I have needed to make changes and sacrifices to my lifestyle, there has been so much good that has come from this difficult journey. It made me a better person and helped me to become more confident in who I am and it made me realise how much I have to be grateful for.  

      I have been given a fresh start and I now know that I can do and be whatever I want to be because I proved to myself and everyone around me how strong I am. I am so grateful for my life and the people I have been blessed with  

      I’ve really tried to embrace this new version of myself and navigate all that comes with the cancer aftermath. My life is different, but it’s beautiful and I’m so blessed to be here.

      Amber now, cancer-free More

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      The Surprising Connection Between Posture and Sex

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      We all know posture is important. We grew up with at least one parent whose favorite pastime was to jab their thumb between our shoulder blades and remind us to stand taller (Just me? Cool, cool). We know posture is helpful to ensure proper muscle function, and it’s important for proper alignment of joints and bones. But did you know your posture can make or break your sex life?
      Because I didn’t—and I’ve never been so motivated to stand up straight.
      After having a baby in 2021, I started following various pelvic floor therapists on Instagram. When I connected the dots between posture and vaginal flexibility, I started to pay more attention to the way in which my shoulders slump when I’m at my computer, or how I tuck my pelvis and lean back when I’m holding my 30lb toddler. One follow I’ve found helpful is Jesse Truelove, a pre-and-post-natal trainer who specializes in women’s corrective exercise and pelvic floor work. Her reels on posture have helped remind me to move more consciously, whether I’m at my desk or dead-lifting the little one.
      So I decided to reach out to Truelove to see if she could speak directly to this connection between posture and sexual pleasure. And from what she told me, it’s a widely unknown issue. “Something a lot of people aren’t thinking about is tension in the pelvis and how that impacts sexual pleasure and orgasms,” she explained. Read on to find out how posture affects sex and Truelove’s best tips for improving your sex life (BTW, these tips apply to everyone with a uterus, whether or not you’ve had–or intend to have–a child).

      Meet the expert
      Jesse Truelove, CPT, WFS
      Core & Pelvic Health Specialist
      Jesse Truelove is a pre/postnatal trainer and creator of the MomCORE app, which helps women recover from common dysfunctions post-pregnancy. She is certified in pelvic floor corrective exercise and kinesiology, and has coached thousands of women to heal their pelvic floor.

      In this article

      How Posture Affects Sex
      According to Truelove, when you sit all day with your pelvis tucked under you or if you tend to clench your butt while standing or walking, it can actually shorten the muscles in both your glutes and your pelvic floor. “When this happens over an extended period of time, blood flow is reduced, and we need blood flow for a clitoral erection.” Translation: not paying attention to your pelvic floor muscles and posture can actually impact clitoral stimulation. What’s more, Truelove adds, “We need to be able to contract and lengthen our pelvic floor muscles to allow for penetration and the ability to orgasm.” Basically, poor posture can constrict the muscles in your undercarriage to the point where you can’t easily lengthen them, which can lead to pain during sex or difficulty achieving orgasm.

      Signs That Your Posture Might Be Affecting Your Sex Life
      Your body’s default is to slouch
      One red flag that indicates you might start to see muscle imbalance or chronic pain in the future (and less-than-ideal intercourse) is when you notice your body default to a position where your shoulders round, head juts outward, and pelvis tucks under, as Truelove told me. My shoulders are constantly rounding—to a point where that rounded position feels like a relief. My back starts to get tired if I’m holding a straighter posture. Truelove suggests it’s because my body has learned that the slouched position is my default. “Our bodies are very smart and want to conserve our energy,” she said. “Sometimes at the expense of our [long-term] comfort.”

      You’re chronically stressed
      Sitting all day isn’t the only reason your tailbone might be tucked, leading to poor posture and pelvic floor function. “A tight pelvic floor and tucked pelvis can also be a symptom of chronic stress,” Truelove emphasizes. “If you think about a dog that gets yelled at, it tucks its tail to protect its most vulnerable space, and so do we. We tuck under, clutch, and protect.” It’s wild to think about how subconsciously our body language operates, but it makes sense. Our bodies are always communicating with us. And when we are constantly stressed, our bodies constrict and create tension. “The body is more connected than you may think,” Truelove notes. “Even tension in the jaw translates to tension in your pelvic floor, too.”

      It’s hard to find a comfortable standing position
      Another, more surprising, red flag is when you notice it’s hard to find a comfortable standing position. “You may not be able to find comfortable upright positions and [as a result] are constantly looking for your next seat for relief,” Truelove says. If any of these signs makes you wince a little because they’re too real, I’m right there with you. There’s good news, though, if you (like millions of us) are tied to your desk chair all day and are operating under chronic stress, you can absolutely rectify pelvic tightness in your body. Truelove reassures that taking the time to notice and shift your habits around posture and even your breathing patterns can have a major positive impact on your sexual pleasure.

      Expert Tips To Improve Posture and Support Your Pelvic Floor
      1. Breathe into your pelvis
      “When you inhale, imagine filling a balloon that’s sitting in your pelvic bowl,” Truelove explains. By breathing in a way that feels like you’re pushing your hip bones away from each other, you’re activating and stretching the deep core muscles that support your pelvic muscles. “Most people inhale and their shoulders come toward their ears, [but] this is not deep breathing,” Truelove says. Timing yourself for just a few minutes at a time and breathing deeply into your pelvic bowl can shape your breathing habits over time.

      2. Release your glutes
      We often don’t know that we’re tightening a muscle (like clenching our jaws) when it’s an engrained habit, but taking a few minutes to check in with yourself—while you’re brushing your teeth or waiting in line somewhere—could make all the difference. “Butt tucking and tension can restrict blood flow to the pelvic floor area, (goodbye orgasms and pleasure),” Truelove warns. And although it’s a tougher habit to break, it’s doable. It’s just a matter of starting to be aware when you’re tensing up your glute muscles, and then releasing. 

      3. Go barefoot when you can
      Yes, wearing shoes may be hindering your ideal posture. “Our feet are our foundation,” Truelove explained. “What you put them in is absolutely impacting your pelvic health. Jamming your toes into narrow heels or trendy athletic shoes or even flip flops is sending tension signals to your pelvic floor that you don’t even realize.”
      If you need proof, try scrunching your toes together really hard right now. You might notice tension in your pelvic floor. Or it might feel like you’re clenching as though you’re trying to hold back some gas. It’s subtle, but it’s all connected. Does this mean it’s time to say goodbye to heels forever? Not necessarily. “Try going barefoot more often, and opt for more foot-shaped shoes,” Truelove suggests. If you’re really attached to the trendy footwear that smashes your toes a bit, try striving for balance. The danger is when those toes never get to splay.

      FYI–You Don’t Need Perfect Posture To Have Great Sex
      When I asked what kind of posture to shoot for, Truelove reminded me to manage my expectations. “Perfect posture doesn’t exist,” she said. “We are all unique and different, and life was meant to happen in all different positions.” Varying lifestyles are going to require slightly different postures to support different types of movement. “With that said, alignment is important for great breathing, pelvic floor function, and more. Problems start to arise when we get ‘stuck’ in one posture and have trouble getting into certain positions without pain or compensation.”
      The best thing to do to “enhance” your posture is to focus on aligning your spine by shaking up your habitual movement patterns. For example, “If you lead with your pelvis [while walking] and lean backward with your upper body, try to stack your pelvis under your ribcage and then your head over your shoulders,” Truelove suggests. She acknowledges that it may feel very unnatural, but that’s OK because with more awareness and practice it will all feel more natural. Our muscles can unlearn old habits with time. Discomfort in the short term will lead to major physical relief in the long run (80-year-old future you will thank you!).
      If doing it on your own feels tricky or you need a little extra support, think about setting some goals with an accountability buddy or look into programs like Truelove’s MomCORE app, which offers a one-week free trial, one-on-one coaching, and a community of women like you who are all reaching for the same goal.

      The Latest Sexual Wellness Trends You Are Going To Want To Try More

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      5 Green Flags You Have Healthy Boundaries

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      For years, I thought I had healthy boundaries. I’ve always been pretty good at saying no, so I figured I had it all down (because I genuinely thought that’s all a boundary was). But recently, I started to notice a pattern of irritability throughout my day, and I realized I was spending so much time cleaning up everyone else’s messes that I didn’t have time for my own. It turns out, I wasn’t setting clear boundaries at all! And how could I, when I didn’t even have clarity around the strategies that would meet my needs for support? It got me thinking: how many of us are actually tuned into our boundaries? How many of us know what it feels like when our boundaries are set and working properly? So I decided to reach out to Elisabeth T. Lilja, a licensed therapist based in Salt Lake City who specializes in trauma, to shed some light on what healthy boundaries look like and how to know if you have them in place.

      Meet the expert
      Elisabeth T. Lilja, LCSW MSW RYT
      LICENSED THERAPIST, and MASTERS OF SOCIAL WORK
      Lilja is a therapist and private practice owner of Salt City Therapy based in Salt Lake City, Utah. She specializes in trauma and helping people strengthen their relationship with their body and self-trust.

      What is a healthy boundary, anyway?
      Boundaries are more than just saying “no” to the things that don’t serve you (although that is a healthy component as you’ll read about soon). Lilja defined boundaries as “the needs, limits, and rules we set for ourselves.” That means you understand where your limits are, but you also understand what your needs are—and you’re able to create strategies (rules) to meet them. “Healthy boundaries within relationships are often informed by a healthy boundary relationship with ourselves,” Lilja said. “In relationships, we may look at healthy boundaries as created with connection over protection in mind.”
      Lilja reminded me that there will be times when protective boundaries in relationships are necessary, but a signal that your boundaries are serving you both is when they help build a sense of connection with one another. You are both clear on what you need, you know each other’s limits, and you respect each other’s rules.
      So now that we have a working definition of a healthy boundary down, let’s dive into the signs that you—and those you have a relationship with—are, in fact, working those boundaries the right way.
       
      Green Flags You Have Healthy Boundaries

      1. Your “no” is respected
      When you’re clear on what’s a “no” for you and you respect and support that “no,” that’s a healthy boundary you’ve created for yourself. And when the people in your life respect it too, that’s a healthy relationship boundary. Keep in mind, “respect” doesn’t necessarily mean no questions asked. The people in your life may still ask for clarification around your “no.” “What this means is we aren’t pushed, bullied, or manipulated into a ‘yes,’” Lilja clarified.
      When someone else has opinions surrounding your “no,” (which can often happen) it doesn’t necessarily mean they don’t respect it. “How these feelings are communicated and responded to can indicate the health of our relationships,” Lilja explained. If you are able to hold space for someone else’s feelings about your “no” while still feeling grounded in clarity around your “no,” that’s a major green flag that your boundaries are in the healthy zone.

      2. You engage in conflict with curiosity
      You’re showcasing healthy boundaries when you “are able to be in respectful, healthy conflict that doesn’t move into name-calling, abuse, manipulation, or harmful actions like stonewalling,” Lilja said. And one way to avoid participating in those behaviors is by engaging in curiosity. “Curiosity is a way we can establish healthy relating,” Lilja explained. When you’re curious about the other person’s experience, you’re less likely to make assumptions about their experience that would lead to blaming or shaming. 
      Some questions Lilja offered to check in with yourself about whether or not you’re engaging with curiosity were: “Am I inviting room for clarification over conclusions, assumptions, and defensiveness? Am I asking questions to seek clarification? Am I aware and able to communicate in a respectful way what I am feeling or experiencing and may need?” When you engage with curiosity, it gives you space to feel confident about your own boundaries while respecting the boundaries of another.

      3. You can express your needs and boundaries clearly
      “Needs, or boundary expression, indicates that we are able to advocate for ourselves, that we value our worth and getting [our] needs met in a relational space,” Lilja said. In other words, you know your boundaries are in a healthy zone when you feel safe expressing what you need. When you’re grounded in what you need because you know it’s what’s best for you, it’s a lot easier to feel confident in the ask, even when it can’t be met in the moment.
      “Again, this doesn’t mean that understanding and clarification can’t be wanted around the need or boundary expressed, or that the boundary or need will always be able to be met,” Lilja stated. “Rather, there is space for you to have and express your boundaries. And for persons you are in a relationship with to have the same.”

      4. Repair is important to you
      Even in the most well-meaning relationships, boundaries get crossed. “Ruptures happen in relationships—yes, even healthy ones,” Lilja said. When you prioritize repair after one of those ruptures, you’re setting yourself up for healthy boundaries in the future. Think of it as healthy boundary maintenance.
      According to Lilja, repair looks like learning how to extend an apology (this isn’t just saying the words, “I’m sorry”), taking accountability for how you might have harmed someone, and acknowledging what you will try to do differently in the future. “Repair is a critical part of a secure relationship and healthy relating,” she said. “It’s a good sign if you and someone else can seek repair in a relationship.”

      5. You’re consistent in your follow-through
      Something that’s always stuck with me is the concept that healing requires time and evidence. When you receive consistent proof that something is serving you over a period of time, you begin to believe in it. You start to feel safer in your experience. In the context of boundaries, Lilja noted that consistency is when we do what we say we are going to do. And if something needs to shift, we communicate.
      Having the experience of predictable follow-through builds and maintains a sense of trust that our boundaries will be consistently respected. “While it may not seem like it, follow-through is us upholding a boundary with ourselves,” she said. “Practicing boundaries with ourselves can lead to establishing, upholding, and maintaining boundaries with others.”

      Expert Tips To Help Strengthen Your Boundary Skills

      1. Notice when you are saying “yes” when you mean “no” 
      “Part of learning to find our ‘no’ is understanding why we might be saying ‘yes’ to something we want to say no to,” Lilja said. Getting to the bottom of what’s stopping you can help you shift out of this pattern. “A practice for this is to notice what belief may be coming up for you when you aren’t honoring a ‘no.’” For example, ask yourself what would happen if you said no. Are you worried the other person would feel let down, disappointed in you, hurt, or like you less? Maybe you feel unworthy to set that boundary?
      Then ask yourself if the outcome you anticipate is the outcome that would actually happen IRL. “While [your] feeling or belief is real, is it true?” Lilja asked. “Are there times you have said no and what you fear might not have happened? It can be scary to gather different information, and this is something the body needs to start to make changes.”

      2. Learn how to apologize and repair
      Having healthy boundaries is not just about setting our own boundaries, but respecting the boundaries of the other person. And a key piece of respecting others’ boundaries is apologizing when we (inevitably) cross a boundary. “This can be incredibly challenging for many reasons,” Lilja empathized. “Repairing is also something that can get easier with practice.” Also, apologizing is always important, even if you didn’t have bad intentions or didn’t mean to hurt someone. An apology invites empathy, or acknowledgment that the other person’s experience is real. 
      If you’re curious what an actual apology looks like, Lilja offered phrases you can use below, which she calls the anatomy of an apology. Each one is important when you’re genuinely apologizing and attempting to repair.

      I am sorry for…: The “for” is important here. Name what you are repairing or apologizing for. Think of this as the why. Why are you apologizing? This is how you take accountability for your actions.
      I could have done things differently by… or Moving forward I will…: This shows that you not only understand what you’re apologizing for, but you know how to change your actions moving forward. This is critical for repairing the relationship in the future.
      How are you feeling? or What do you need to feel better about this?: Checking in allows the other person the space to communicate with you what they need, and what you both can do to truly repair.

      3. Practice follow-through
      Following through with your boundaries is as simple as sticking to your promises. Do what you say you are going to do, and communicate when something needs to change. When you show up consistently for yourself, you build trust and a better understanding of which commitments are and are not serving you. Lilja suggested starting small, like making one promise to yourself that you can follow through with on a daily basis. This might look like a morning or nightly ritual (think: journaling or meditating) or setting a time to finish something on your to-do list. Notice how you feel when it’s time to follow through with something, and how it feels to actually do it. “Keeping track of your follow-through can be helpful,” Lilja said. “If you don’t follow through on what you have selected, what happened? What is this telling you? Are you noticing a pattern?” All of this information can help guide you to shift your habits toward more consistent follow-through.

      4. Seek therapy
      If you’re looking for extra support as you flex these skills, therapy is an excellent way to practice with a third party. “Therapy can be a wonderful way to learn how to strengthen boundaries with ourselves and others—creating the space to be curious about what we learned about being in a relationship with ourselves and others,” Lilja confirmed. It can also be a safe place for you and a partner to practice engaging in healthy boundaries with each other to ensure you’re setting up a framework that will support you for years to come.

      6 Green Flags You’re Becoming Your Best Self More

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

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      There’s no denying that collagen has been riding a wave of popularity over the last few years, but a new supplement that’s hit the wellness scene is giving it a run for its money. Cue the drum roll, please… Introducing colostrum, the superfood that protects and strengthens your body’s defenses, guarding against infections, inflammation, everyday toxins, allergens, and processed ingredients (sounds pretty magical, if you ask me). 
      While you may know of colostrum in the context of the nourishment given to newborns by their mothers, we’re honing in on the bovine variety that delivers benefits adults can get in on—from improving gut health to enhancing athletic performance (stay tuned for more health perks). Read on to find out what doctors and dietitians have to say about what colostrum is, its benefits, and how often it should be taken to get the most out of it. 
       

      In this article

       
      What is Colostrum?
      Often referred to as “liquid gold” for its health benefits and nutritional value, “colostrum is a natural superfood produced by all mammals in the first 48-72 hours after giving birth,” explained Dr. Sarah Rahal, MD, a board-certified neurologist and the CEO and Founder of ARMRA. “It’s the first nutrition we receive in life and contains 200+ essential nutrients, like antibodies, prebiotics, peptides, amino acids, minerals, antioxidants, and other natural immune factors, that our bodies need to thrive and work synergistically to enhance all facets of health. For 300 million years, colostrum has served the vital function of protecting and strengthening the mucosal barriers—a barrier of protection lining your mouth, sinuses, lungs, and gut—by creating a tight seal around them, blocking modern-day threats like air pollutants, agricultural pesticides, and chemicals in our food, water, home, body products, medications, and processed food ingredients.”
      So what’s the difference between human and bovine colostrum? Dr. Rahal explained that human and bovine colostrum (which, FYI, usually come from cows) are highly similar in terms of their bioactive components. Translation: They’re both packed with vitamins, minerals, carbohydrates, disease-fighting proteins, growth hormones, and digestive enzymes that give our bodies a boost in preventing disease. However, because of the differences in physiology between the species, there are key differences in the relative amounts/concentrations of nutrients. “For example, there are different ratios of prebiotics, which serve to optimize the growth of different species’ microbiomes, in human versus bovine colostrum,” Dr. Rahal conveyed.
      In supplement form, bovine colostrum is pasteurized and dried into capsules or powders that can be mixed with liquids, such as coffee or smoothies. And research shows that taking bovine colostrum supplements may promote immunity, help fight infections, and improve gut health throughout life, according to Healthline. 
       
      What Are the Benefits?

      Supports immunity
      Cold and flu season or not, reducing your chances of coming down with the sniffles or a virus is a win. Enter: colostrum. “Colostrum works by strengthening the immune barriers along the entire inside surface of the body, our first line of defense against everything inhaled and ingested from the outside world,” Dr. Rahal explained. “This creates a tight seal that guards against the everyday environmental toxins and pollutants that can threaten health and drive inflammation, the underlying root of almost all modern diseases.”
      Mary Sabat MS, RDN, LD, a nutritionist and ACE-certified trainer, also revealed that colostrum contains high levels of antibodies, immunoglobulins, and other immune-enhancing substances that can help fight off infections and reduce the severity of allergies.

      Fortifies gut health
      Real talk: Digestive discomfort is all-too-common (looking at you, belly bloat) and can be a real party pooper (pun intended). The good news? Colostrum could be the answer to a happy gut. “Colostrum contains growth factors and bioactive compounds that can promote the growth and repair of the intestinal lining,” Sabat stated. But the gut goodness doesn’t stop there. Katherine Gomez, a registered dietitian, cited that colostrum may encourage the growth of healthy gut bacteria, enhance gut barrier function, and aid digestion and nutrient absorption. 

      Fuels athletic performance
      Could colostrum be the new pre-workout to give you an edge in your workouts? “Some studies suggest that colostrum supplementation in adult athletes may enhance exercise performance, increase lean muscle mass, and support post-exercise recovery,” Sabat affirmed. “It contains factors like growth factors, amino acids, and cytokines that may contribute to these effects.” Consider the 25-7-2 StairMaster Workout crushed. 

      Promotes anti-aging 
      If the Hailey Bieber glow is something you’re after (who isn’t?), colostrum may be the beauty holy grail. “Colostrum includes a variety of antioxidants and growth factors that may have anti-aging properties that could help minimize oxidative stress and enhance tissue repair and regeneration,” Gomez noted. Hello, radiance and skin plumpness. Goodbye, fine lines and wrinkles. 

      Reduces inflammation
      PSA: Chronic inflammation is the invisible culprit of many health woes (think: diseases, gastrointestinal issues, depression, and anxiety). The silver lining is that colostrum is particularly high in lactoferrin, AKA a powerful inflammation moderator that rises in our bodies during times of increased inflammation. “Colostrum contains anti-inflammatory substances, including cytokines and growth factors, which may help reduce inflammation in the body,” Sabat echoed. “This could potentially benefit adults with inflammatory conditions such as arthritis or inflammatory bowel disease.”

      What Dosage Is Right For Me?
      As with most (if not all) supplements, the recommended dosage and frequency of colostrum intake for adults can vary depending on factors such as the specific product, individual needs, and health goals, Sabat voiced. “The dosage recommendations may range from a few grams to several grams per day,” she continued. “It’s important to start with the lower end of the dosage range and gradually increase as needed. Some individuals may benefit from taking colostrum daily, while others may find periodic use or cycling more appropriate.” For that reason, consult your doctor on the best course of action for you. 
      The main takeaway? Because colostrum supplements can differ in composition and quality, look for reputable brands that source colostrum from grass-fed, pasture-raised cows or other mammals that are free from antibiotics and artificial growth hormones.

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      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.

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

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      A Registered Dietician Swears by “The Sleepy Girl Mocktail”–Here’s Why You Should Try It Too

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      If you’re struggling to get more shut-eye at night, you’re not alone. According to the Casper-Gallup State of Sleep in America 2022 Report, one in three American adults (about 84 million people) describe their sleep as “fair” or “poor.” It’s no secret that sleep is important, and we’ll try any and all hacks to make sure we get enough of it. Enter the Sleepy Girl Mocktail. Created to send you into a deep slumber, this buzzy wellness drink has taken over TikTok. But the real question is: does it work? As a registered dietitian, I’m always interested in ingredients, so I took a deep dive into the mocktail to see if it can actually grant you those coveted eight hours of sleep. Keep reading to find out what you need to know before mixing it up for yourself. 

      What Is the “Sleepy Girl Mocktail?”
      Maybe you’ve already seen the viral video, but if you haven’t, I’ve got you covered. Createdx by TikToker Gracie Norton, she shares that combining tart cherry juice and magnesium is a “match made in heaven for good sleep.” Here’s how to make the mocktail: Combine one teaspoon of Moon Juice’s Magnesium-Om and a cup of Lakewood Organic Tart Cherry Juice in a glass, then froth them together with a handheld frother, we recommend this one. Transfer the mixture to a wine glass filled with ice and top it off with a splash of Lemon Lime OLIPOP. The result is a great-tasting, fizzy drink that aids in sleep.

      Will It Help You Get Better Sleep?
      Short answer: Maybe. Magnesium can help activate neurotransmitters that aid in relaxing your body for a good night’s rest. Additionally, some research has shown that magnesium may help reduce insomnia in older adults. When it comes to using a magnesium supplement for your own Sleepy Girl Mocktail, make sure you’re choosing the right kind. There are different types of magnesium, which have different side effects. Magnesium glycinate can aid in sleep, whereas magnesium oxide is used as a stool softener, so it’s best to opt for magnesium glycinate if your goal is better sleep. 
      Tart cherries contain two sleep-inducing components: tryptophan and melatonin. Tryptophan is an amino acid that helps the body produce the hormone melatonin, and melatonin is secreted in the body when it is time to transition to sleep. Additionally, tryptophan enables the production of serotonin, which allows us to relax. Bottom line: Cherry juice is a great choice for a nightcap.
      While OLIPOP doesn’t have any additional benefits for sleep, it does include a great nutrient profile with nine grams of prebiotic fiber, making it a notable choice for digestive health. It also comes in a ton of yummy flavors and adds a little fizz and fun to the mocktail.

      Final Thoughts 
      There are a few things to keep in mind before implementing the Sleepy Girl Mocktail into your regular nighttime routine. As with all health and wellness trends, it is not one-size-fits-all. What works for some may not work for everyone. And if you do struggle with trouble sleeping, please consult your physician before beginning any supplements. 
      From a health standpoint, there’s certainly nothing wrong with combining the three ingredients for an evening drink, especially since there is research to back up its sleep-inducing benefits. That said, 8 oz. of tart cherry juice contains a large amount of sugar, so choose a juice that is pure tart cherry juice and be mindful of how much you pour into your glass. To avoid having a sugar spike before bed, consider drinking the mocktail 1-2 hours prior to falling asleep. This will also help prevent having to get up to use the bathroom while you’re getting those much-desired Zzzs.

      People Are Taping Their Mouth While Sleeping—Here’s Why It’s Not Weird More

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

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

      In this article

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

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

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

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

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

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

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

      2. @bakedbymelissa‘s Cottage Cheese Toast 

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

      3. @dzaslavsky‘s Zucchini Cottage Cheese Lasagna

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

      4. @nutritionbykylie‘s Cottage Cheese Dip 

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

      5. @brittanyraetoday‘s Cottage Cheese Pasta Sauce

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

      6. @feelgoodfoodie‘s Cottage Cheese Ice Cream

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

      7. @jakecohen‘s Cottage Cheese Cookie Dough

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

      6 Easy Hacks To Eat More Protein Without Trying More

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

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

      ChatGPT, but make it for health

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

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

      How does ChatGPT work?

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

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

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

      AI for your health: the problem

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

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

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

      A thorny issue

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

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

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

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

      So… should you use ChatGPT for your health issue?

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

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

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

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

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