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

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      Since your algorithm knows you’re a woman, you’ve likely seen vaginal probiotics on your feeds: gummies, powders and pills that tout an end to thrush and infection. While we know vaginas are self-cleansing machines, this is one trend that could help, per experts.

      First, some background…

      “A healthy vagina has “good” bacteria in it,” says gynaecologist and obstetrician Dr Daniela Krick. “This is called the vaginal flora or microbiome and is made up of many different types of bacteria, the predominant being lactobacilli.” They work to fend against microbes from outside that cause infection and microbes that reside in the vagina but multiply abnormally quickly, causing thrush or vaginosis, Dr Krick explains.

      That being said, a probiotic can help – if you have a vaginal flora imbalance. It’s made of naturally-occurring lactobacilli, the healthy bacteria in your bod. This can help restore vaginal pH and improve the body’s natural defence against infection. “Nowadays, there is increasing evidence that probiotics are effective in assisting the treatment of bacterial vaginosis,” says Dr Krick.

      Do you need vaginal probiotics?

      Maybe, say the experts, if you’re prone to bacterial vaginosis or thrush. “The thinking is that introducing more of the helpful lactobacilli might protect against that overgrowth of harmful organisms. Consequently, this can reduce recurrent infections,” says Dr Krick. “There is some evidence that women suffering from GSM (genitourinary symptoms of menopause) may benefit from vaginal probiotics in combination with traditional local oestrogen therapy.”

      Added to that, scant studies suggest that vaginal probiotics could clear out HPV infections. HPV is associated with an increased risk of developing cervical cancer.

      Ingredients to look out for

      Studies that show the positive effects of using vaginal probiotics have specific strains that are successful. So, look out for Lactobacillus rhamnosus GR-1 and Lactobacillus reuteri RC-14, says Dr Krick. Also, there are various applications, and they all work to similar effect.

      Even so, chat with your doctor if you’re thinking of using a vaginal probiotic. “It is important to remember that all probiotics are live microorganisms which can have side effects such as allergic reactions and gastrointestinal upset,” says Dr Krick.

      Also, look for probiotic-based products that have these strains. Other products might not have the necessary ingredients that alleviate symptoms of thrush and bacterial vaginosis.

      Make sure you’re safe

      It’s important to not engage in other practices that could create an environment for infection. That includes:

      Long, soapy baths (it’s water full of bacteria)

      Douching

      Using soaps to wash your lady parts. Only use water or a low-pH soap.

      And, practise safe sex

      Try these vaginal probiotics

      These probiotics contain the ingredients that have been studied and shown to produce results.

      Reuterina Femme

      These contain the right ingredients you need to flush out irritation and infection, in a capsule.

      Femina Cranberry Probiotic Capsules

      Lactose-free and vegan-friendly, this capsule delivers cranberry extract and probiotics.

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      6 Easy Hacks To Eat More Protein Without Trying

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      Before sea moss gel, green powders, and celeb-backed Erewhon smoothies (hi, Hailey and Bella) became the “it” superfoods, incorporating enough protein in your diet was the name of the wellness game. Derived from the Greek word for “primary,” meaning “first place” or “in the lead,” you could call it the OG of nutrition trends.
      Hot take: Protein is making a comeback and for good reason. Eating the right amount of protein is a must for our muscles and bones to repair and grow. When protein is consumed, the body breaks it down into amino acids, absorbs it, and uses it to build muscles and organs, to make hormones and antibodies, and as an energy source. Bottom line: Protein is essential to keep your body in top-notch condition.
      So just how much protein do you need to eat? While it depends on factors such as age and activity level, the Academy of Nutrition and Dietetics recommends that the average individual should consume 0.35 grams per pound of body weight per day for general health. For example, a person who weighs 165 pounds should consume an average of 60 grams of protein per day. Use that formula as a starting point, and then talk to your doctor or a nutritionist to find out how many grams you should aim for based on your needs, goals, activity level, and body. 
      While you may think that sticking to grilled chicken and hardboiled eggs is the only way to pack more protein in your diet, there are simple tricks to satisfy the proper macronutrient intake that aren’t so blah. Ahead are six simple tips to help you eat more protein. Spoiler: They deliver on taste and variety.

      1. Meal prep protein into every meal
      Planning your meals ahead of time ensures that every meal is built around a high-quality form of protein. Eggs or breakfast sausage may be the obvious picks for a make-ahead, protein-filled brekkie, but don’t sleep on high-protein breakfast burritos, casseroles, pancakes, and overnight oats. When it comes to lunch or dinner, season or marinate your go-to lean sources of protein, like chicken, fish, and tofu, and cook them up in bulk so you have them at the ready for bowls, salads, pasta, tacos, wraps, and stir-fries.
      If you just can’t be bothered to prep large portions of protein ahead of time, make a little more than you need when you’re making dinner and save it for lunch the next day. To up your protein consumption, don’t forget to sprinkle any (and every!) meal or snack with nutritional yeast (a seasoning high in protein), chia seeds, or nuts, like almonds, walnuts, and pine nuts. 

      2. Add a protein powder to the routine you already have
      From the ever-trendy collagen to the common whey and plant-based assortments (such as pea or hemp), you can take your pick of protein powders to give you a morning kick, afternoon zing, or post-workout recovery boost. Protein powders are one of the easiest ways to sneak protein into your routine because you can add them to pretty much anything: smoothies, oatmeal, pancakes, yogurt, and more.
      Another easy way to seamlessly incorporate protein powder? #Profee, or protein coffee, ICYMI. TikTokers and wellness girlies alike are taking their morning cup of joe with protein powder to get a leg-up in protein for the day (insider tip: Starbucks fans can also take part with Protein-Blended Cold Brew–you’re welcome). Is matcha more your cup of tea? Whip up a matcha latte with a vanilla protein powder and milk of your choice for a healthy pick-me-up and hit of protein. Just make sure that the protein powder you choose is ideally organic or clean without additives and artificial sweeteners. 
       
      3. Have protein-rich snacks on hand
      Snacks are there for us when we’re hangry, the munchies strike, or we need to increase our intake of protein. You want to get the most bang for your buck, so load up on high-protein snacks like a smoothie, greek yogurt, cottage cheese, sliced turkey and cheese, smoked salmon and avocado toast, apple slices with peanut butter, and roasted edamame (I could go on and on). Bonus points: They’ll also help keep your blood sugar levels stable and prevent that all-too-familiar afternoon crash. If you’re always on the go, have handy snacks readily available that you can easily grab on your way out. Think: beef jerky, clean protein bars, and nuts or seeds.

      4. Incorporate more legumes 
      They say good things come in small packages, and beans are no exception. Soybeans, lentils, and white beans are chock-full of protein, and not only do they serve up a good portion of plant-based protein, but they also help meet your fiber, iron, and vitamin requirements. Other protein-packed beans to add to your grocery list: split peas and the kidney, black, navy, and pinto varieties. Stock your kitchen pantry with these protein powerhouses for an inexpensive and easy way to whip up versatile meals and snacks. Eat them on their own or make them into a soup, dip (hummus, anyone?), or bean-based veggie burger, or toss them in an omelet or salad for a healthy dose of protein that’ll keep you full and satisfied. Another hack? Replace your processed carbohydrates with legume-based options, such as chickpea or lentil pasta. 
       
      5. Add protein to baked goods and desserts
      You might think of muffins, bread, or cookies as a nutrient-void treat, but homemade options actually make for the perfect vehicles to add protein into the mix (literally). With the addition of protein powder, greek yogurt, beans, ground flaxseed, or a nut or seed butter, you can satisfy your sweet tooth and reach your protein goal in one swoop. Take a stab at these brownies complete with chocolate protein powder and almond butter, blueberry cake donuts that include almond flour, vanilla protein powder, and Greek yogurt, or red lentil cookies jam-packed with protein from red lentils, peanut butter, oats, and whole wheat flour (don’t knock it until you’ve tried it!). And if no-bake desserts are more up your alley, try these lemon coconut flaxseed balls, peanut butter cups, or vegan cookie dough on your next self-care night in (now that’s my kind of multi-tasking). 

      6. Replace refined grains with whole grains
      Food for thought: Whole grains are packed with important nutrients, including fiber, vitamins, minerals, antioxidants, complex carbohydrates, and–you guessed it–protein. When we process grains (turning them into refined carbohydrates, like white flour), it strips them of nutrient goodness, including removing protein. For example, whole wheat flour has 28% more protein than refined wheat flour. When purchasing bread, pasta, or other wheat products, look for whole wheat as the first ingredient for a range of benefits, including more protein.
      Better yet, opt for grains in their whole form such as quinoa, farro, barley, bulgur, brown rice, or millet. Most grains have about 25% more protein when eaten in their whole form because the protein typically gets processed out. Add whole grains to salads, make a whole-grain side dish, or whip up pilafs, stir-fries, and bowls.

      30 Superfoods You Can Sneak Into Your Go-To Meals More

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      Ultimate Sleep Hack Or TikTok Fad? The Colour Of Sound Explained

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      The sheer volume of sleep hacks on TikTok is enough to keep you up all night. And the one that never fails to crank up the views is utilising different colours of sound to get you to sleep.

      Sure we’ve all heard of white noise before, but did you know there’s also pink, brown, green and even blue noise too?

      Although the biggest brains in the sleep business say evidence on the efficacy of noise to get you to sleep “is inconclusive and very low quality at this point,” (thanks Dr Mathias Basner, professor of sleep at the University of Pennsylvania and author of the world’s biggest review of noise as a sleep aid), you can’t keep a good TikTok trend down.

      And, while the noise itself might not trigger sleep alone, Michael Grandner, who directs the Sleep and Health Research Program at the University of Arizona, says there’s no denying it can help you catch some Zzzzs if used in a certain way.

      “White noise machines work through a process called sound masking or noise masking,” he says. “They create a blanket of sound around you that absorbs other sound waves so that little creaks and cracks and cars driving by don’t quite make it to your brain and you don’t respond to them.”

      But which hue is the sleep sound choice for you?

      What White Noise Does For Sleep

      What Pink Noise Does For Sleep

      If you find white noise too intense, it could. because it delivers the same sound frequencies all at the same intensity.

      Pink noise offers a louder low frequency with softer high ends, which makes it slightly smoother than white noise.

      Studies have shown that pink noise can both aid people in getting to sleep and also have a positive influence on supporting deep sleep and memory. 

      What Brown Noise Does For Sleep

      Brown noise has been trending on TikTok for a while now, with 84.3 million views for videos featuring the hashtag and counting.

      Brown noise offers a deeper and stronger tone, the lower frequencies can block out external noise while soothing the mind and making it easier for people to sleep.

      There’s also anecdotal evidence to suggest that brown noise can help block out the internal monologue that many people experience, especially at night when we have no other distractions to keep our minds from wandering. 

      What Green Noise Does For Sleep

      Green noise is a variation of white noise in the middle of the spectrum, as the name insinuates it utilises similar sounds to that you may hear in nature.

      Green noise is said to help restore calm and promote relaxation. It does this by providing a “sound mask” to other ideas, feelings, sensations, and sensory experiences. Because green noise is more pleasing, it may be a more appealing choice than the typical white noise.

      What Blue Noise Does For Sleep

      Because there are few deep tones in blue noise to help balance its energy, which is primarily concentrated at the high-frequency end, it almost sounds like water spraying out of a hose nozzle.

      Although that doesn’t sound very tranquil, blue noise does a wonderful job of severely disguising outside noises. That is, if you’re not sensitive to high-pitched sounds.

      Again, there’s been little scientific research into the effectiveness of blue noise, in comparison to its other colourful counterparts, however, that’s not to say it’s not worth trying if some of the other sounds don’t help.  

      The post Ultimate Sleep Hack Or TikTok Nonsense? The Colour Of Sound Explained appeared first on Women’s Health. Words by by Kara Byers. More

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      6 Green Flags Your Body Is on the Path to Optimal Health

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      Whether it comes to a romantic partner or an interview, we often can spot red flags from a mile away, but we could all afford to put a spotlight on the green ones too. You know, the signs that give you the thumbs up that you’re heading in the right direction with your health, relationships, career, or all of the above. While we can more easily identify growth in our relationships and work, it’s not as black and white gauging our progress with our wellness (health is way more than just the number on the scale or pants size, after all). The good news is there are some general clues the body tells us that indicate good health (consider them gold stars). Ahead, we’ve rounded up some of the green flags that prove you’re becoming the healthiest version of yourself. BTW, these aren’t the only green flags; we all have unique bodies and paths toward greater well-being, but these green flags can serve as a starting point. 

      1. You wake up feeling refreshed
      There’s nothing like waking up bright-eyed and bushy-tailed, ready to take on the day. And thanks to you falling asleep in under 30 minutes and sleeping solidly straight through the night without waking up more than once, feeling rested, restored, and energized upon waking up in the AM is the norm for you. Plus, you know better than to hit the hay and wake up at inconsistent times, get trapped in the hamster wheel of TikToks close to bedtime, sip on an espresso after 2 p.m. (yes, you also skip your favorite nightcap in the name of a good snooze), or keep your bedroom warmer than 72 degrees. Because PSA: Sleep is essential for our bodies and minds to release toxins and recharge, and when we have consistent nights of blissful Zzzs, we reap the benefits of better brain function, improved emotional regulation, a healthy immune system and weight, and decreased risk of developing chronic diseases. 

      2. You have consistent energy throughout the day
      Repeatedly throwing back one cup of coffee after the next ’til you’ve lost count to get you through the work day: You’ve been there, done that. But as you’re healing your body, you’ve bid adieu to needing a cat nap or your afternoon caffeine pick-me-up just to function. Instead, you’ve picked up a workout routine that you enjoy and stick to, you nosh on whole, nutritious foods (most of the time), and you meditate, journal, and call your sister and BFF on the reg to tame any stress. The best part? You have the physical and mental energy to do the things you want to do. You crush your workouts (heavier weights, who dis?), you’re able to check off a work project without any distractions (bye, bye, brain fog!), and you let the little things slide (a 20-minute wait at the doctor’s office? no biggie). Afternoon slump, who? 

      3. You have regular and healthy bowel movements
      Real talk: Your bowel movement schedule (or lack thereof) is a window into your gut health. Sure, you may have struggled with digestive drama in the past (looking at you, stomach pain, bloating, and constipation), but out with the old habits, in with the new. You’ve prioritized staying hydrated (you aim for about 11.5 cups (2.7 liters) of fluids a day) and stick with foods rich in antioxidants, antimicrobials, prebiotic fiber, and resistant starch. You stocked your kitchen with eats like asparagus, spinach, berries, sweet potatoes, oats, barley, legumes, and fruit to help fight inflammation and support a healthy gut microbiome. 
      The result? Your bowel function is normal, AKA they are soft but solid, are easily passed, and happen regularly (at least once a day). The previous pain and bloating? Gone. And because you’re thorough AF, you keep a food journal so that in the event that abdominal pain, excessive bloating, or diarrhea rear their ugly heads after eating certain foods, you can pinpoint the culprit(s). Your new MO: Happy gut, happy life. 

      4. If you menstruate, you have regular cycles
      If there’s one telltale sign you’re in good health, it’s having Aunt Flo visit consistently with minimal symptoms (read: your hormones are healthy). You know this to be true since you were once all too familiar with the symptoms of a hormonal imbalance (such as irregular periods, weight gain, fatigue, PMS, low libido). But you took matters into your own hands when you healed your hormones naturally by syncing to your cycle (otherwise known as the Cycle Syncing Method ®)—adjusting your eating, exercising, and lifestyle habits according to the phase you’re in. For example, during your menstrual phase, you swap your HIIT workouts for walking and Pilates. Bonus points: You’ve noticed that cycle syncing not only keeps your cycle consistent, but it also helps you burn more fat and build more muscle, while encouraging you to reconnect with your body.

      5. Your mood is noticeably better
      Let’s face it: Life isn’t all sunshine and rainbows, but because you’ve made it a point to carve out time for self-care, mindfulness, and connecting with others, you’re not in a constant funk, you don’t feel stressed out 24/7, and you feel happier overall. Whether it’s gratitude journaling, catching up with old friends over coffee, weight lifting, attending therapy, or setting social media boundaries, you notice a difference in how you handle stress and your overall mood. However, when you find yourself in a season of hardship, you feel and process all emotions without judgment, practice self-compassion, and remind yourself everything is temporary–including hard times.

      6. You have clearer skin
      J.Lo’s got nothing on you and your dewy, sun-kissed glow. That’s right: your breakouts, eczema, and rashes are a thing of the past, your complexion is even-toned, and there’s no denying your skin is hydrated and supple. The skin is a great indicator of your overall health (it’s the body’s largest organ, FYI), so you listened to what it was telling you. Your skin glow-up didn’t happen overnight, of course—it took months of nourishing your body with antioxidant and omega-3-rich superfoods (there’s no denying the gut-skin connection). Plus, it doesn’t hurt that you have green flag #1 down to a science (beauty sleep is a real thing).

      6 Green Flags You’re Becoming Your Best Self More

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

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      When you think of being happy, you probably have a list of special memories, certain people (including four-legged BFFs), or simple pleasures (think: sipping on a good cup of coffee, cozying up to a page-turner) that comes to mind. But news flash: The state of your happiness and the emotions that come along with it is actually biological. The feeling of happiness is the result of four neurochemicals and hormones in your brain: dopamine, oxytocin, serotonin, and endorphins. In other words, you can hack your happy brain chemicals for a better mood. Read on to learn the role each of the four happiness hormones plays in our fulfillment and how to (naturally) give them a leg up on their mood-boosting power. This way to happiness…
       
      Endorphins
      Originated from the words “endogenous,” AKA within the body, and “morphine,” an opioid pain reliever, think of endorphins as your body’s innate aspirin or painkiller. As chemical messengers in the body, endorphins are produced to help relieve pain and reduce stress on the body, allowing it to experience pleasure.
       
      How to increase endorphin levels:
      1. Exercise: One surefire way to get those endorphins going is getting your heart pumping. The best part? You don’t have to get after a grueling workout to get the most bang for your buck from endorphins. Hit the streets or tread for a brisk walk, try a lazy girl workout, or do a quick Tabata sesh.
      2. Have a bite of dark chocolate: If you ever needed a good excuse to give into your sweet treat craving, consider this it. Some studies have shown that nibbling on chocolate causes the brain to release endorphins. 
      3. LOL: No joke—laughing does your mind and body good. From a chuckle to laughing so hard you cry, laughter really is the best medicine. Start a folder of funny videos to have handy on your phone (dog ones are the best, IMO), cue up your favorite comedy or TV show, prioritize time with loved ones who deliver on the pick-me-ups. 
      4. Try aromatherapy: Essential oils have been touted for helping everything from anxiety to sleep to headaches. It turns out they can contribute to our contentment, too. According to a 2012 study, lavender aromatherapy seems to help relieve anxiety by releasing endorphins, and a 2017 study suggests euphoric essential oil aromas (think: lavender and vanilla) can lead to endorphin release.
      5. Get busy: The euphoric high you feel from reaching the big “O?” You have endorphins to thank for it (FYI, they’re released when you have sex). So whether you engage in self-pleasure or sex with a partner, say hello to an improved mood and relaxation (but you already knew that). 
       
      Serotonin
      Both a hormone and neurotransmitter that relays messages between nerve cells in the brain and throughout your body, serotonin has a hand in body functions such as mood, sleep, digestion, and sexual desire. Lack of enough serotonin is believed to be linked to  depression, anxiety, and other health conditions.

      How to increase serotonin levels:
      6. Get more sunlight: It turns out the sun does more for you than just leave your skin with a sun-kissed glow. Exposure to sunlight cues areas in the retina to trigger the brain’s release of serotonin. The result? Enhanced mood, better focus, and a feeling of calmness. Whether you head outdoors for a workout, lay out in the sun, or spend time in nature, you can expect to reap the happiness benefits. 
      7. Reach for tryptophan-heavy foods: While there aren’t any direct food sources of serotonin (if only), there’s tryptophan, an amino acid that’s converted to serotonin in your brain and found primarily in high-protein foods, including turkey and salmon. Hot tip: Pair your tryptophan-rich foods with carbohydrates to help more tryptophan make it to your brain.
      8. Take supplements: Speaking of tryptophan, adding some high-quality dietary supplements to your regimen may help stimulate the production and release of serotonin by increasing the amino acid. Think: tryptophan, St. John’s wort, or probiotics. But before you consume any supplement, check with your doctor. 
      9. Partake in activities that reduce stress: There’s no sugar-coating it: Chronic stress can cause low serotonin levels. So rely on your stress-relieving go-tos—be it journaling, yoga, therapy—even before the tension strikes. Bottom line: Chill vibes only. 
      10. Try massage therapy: PSA: A one-hour massage lowers cortisol in your body while also releasing serotonin (consider it an hour-long hug). By lowering cortisol and increasing serotonin, you’re fostering your body’s ability to repel pain, anxiety, and feelings of sadness. As if you needed convincing to be treated to a massage, you can’t go wrong with getting a professional treatment or DIY-ing a lymphatic drainage massage at home. 
       
      Dopamine
      Dopamine, a neurotransmitter made in your brain, stars as the “reward center” and orchestrates memory, movement, motivation, mood, attention, and more. When you experience pleasure—food, sex, check off a to-do—your brain releases dopamine in large amounts, creating oh-so-good feelings, which motivate you to repeat a specific behavior.

      How to increase dopamine levels:
      11. Carry out acts of kindness: When you volunteer your time or do something good for others, there’s no denying the feel-good sensation you get (hi there, dopamine boost!). So sign up for a shift at your local food bank, pick up groceries for an elderly neighbor, or pay a compliment to a stranger. 
      12. Load up on protein: Dopamine is produced from the amino acids tyrosine and phenylalanine, and studies show that increasing their amounts in your diet can increase dopamine levels in the brain. Lucky for us, they’re both found in protein-rich foods, like chicken, turkey, beef, eggs, and beans.
      13. Get enough Zzzs: We all can attest to the consequences of a night of tossing and turning (irritability, anxiety, and difficulty focusing, just to name a few). On the flip side, prioritizing consistent, high-quality sleep may help regulate your body’s natural dopamine rhythms and provide alertness during the day. The formula for a sound slumber? Establish a wind-down routine, follow a consistent sleep schedule, incorporate movement in your day, and keep your sleeping environment cool.
      14. Meditate: New research has found that the improved mental and physical health benefits that meditation brings may be thanks to increased dopamine levels in the brain. One study in particular found a 65% increase in dopamine production in its participants after meditating for one hour, compared with resting quietly.
      15. Try something new: Novel experiences prompt the rush of dopamine, which in turn leads to the creation of new neurons and new neural connections (read: the process of learning). It can be as simple as taking a new route on your daily walk or picking up a new hobby (join a book club, anyone?)

      Oxytocin 
      Known as the love, cuddle, or bonding hormone, oxytocin plays an important part in human bonding. It’s released during childbirth and breastfeeding, forging a bond between mama and baby. When we fall in love, cuddle, kiss, or have sex, we encourage oxytocin production, thereby positively impacting our mood and emotions.
       
      How to increase oxytocin levels:
      16. Prioritize social connection: Can you feel the love? Your answer should be an astounding “yes” if you get a daily dose of fostering positive relationships. Spending time with loved ones fills your oxytocin cup as it can help you feel more connected and socially supported, not to mention less alone in the world. 
      17. Play tunes: We listen to music to lift our spirits, improve our focus, and motivate us through a workout, so it should come as no surprise that the act also releases oxytocin. One study inferred that 20 open-heart surgery patients who listened to music while on bed rest had higher levels of oxytocin and felt more relaxed compared to patients who didn’t listen to music.
      18. Pet a dog: Dogs are a “man’s best friend,” and for good reason. Research suggests that when dogs and humans interact with each other in a positive way (i.e. cuddling), both parties experience a surge in oxytocin. Enter: all the warm fuzzies.
      19. Hug it out: If you’re not a hugger, FOMO applies. Embrace hugging, hand-holding, and cuddling to give your oxytocin levels some love. Not convinced? A study found that the perks of oxytocin were strongest in women who had better relationships and more frequent hugs with their romantic partner. Just how many hugs do we need daily to reap the benefits? According to family therapist Virginia Satir, “We need four hugs a day for survival. We need eight hugs a day for maintenance. We need 12 hugs a day for growth.”
      20. Share food: From your childhood days splitting your PB&J sandwich with a classmate to cooking dinner with your besties as an adult, you’re creating bonds and spurring on oxytocin release. Be the hostess with the mostest and put on dinner parties, set cooking date nights with your S.O., and make your work lunch outings family-style.
       

      8 Secrets From America’s Leading Neuroscientist More

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      Revolutionizing Brain Health: 8 Secrets From America’s Leading Neuroscientist

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      Some people obsess over celebrities, and others swoon over athletes or politicians, but I geek out over health professionals like Dr. Daniel Amen. As the author of 10 New York Times bestsellers, a top psychiatrist, and the founder of Amen Clinics (where he’s scanned the brains of more than 210,000 patients), Dr. Amen is the expert on how to keep your brain healthy. Why should we care about our brain health? Some of the most common diseases in the world are directly linked to your brain, including Alzheimers, PTSD, depression, and anxiety, yet the brain is not often looked at during routine medical check-ups. It’s only when more serious symptoms occur that the brain is finally addressed.
      Dr. Amen is working to change that process and shed light on why maintaining a healthy brain is just as important as maintaining a healthy body. By ensuring our brain is healthy, we may be able to avoid detrimental diseases and live a long and healthy life. Ahead, tips on how to maintain optimal brain health Dr. Amen recommends to every patient. 

      Meet the expert
      Dr. Daniel Amen
      Physician, Adult and Child Psychiatrist, and Founder of Amen Clinics
      Dr. Daniel Amen’s mission is to end mental illness by creating a revolution in brain health. He is dedicated to providing the education, products, and services to accomplish this goal.

      1. Get 7-9 quality hours of sleep per night
      We all know what it’s like to wake up from a bad sleep versus a good one, but how exactly does sleep affect our brain? When we’re sleeping, we enhance cognitive function. Getting high-quality sleep every night fosters attention, memory, problem-solving, creativity, and numerous other aspects of thinking. On the other hand, recurring poor sleep can lead to a higher risk of cognitive decline and dementia. One study even looked at the connection between sleep, memory, and aging and discovered that as we age, our quality of sleep deteriorates, which then leads to a decline in establishing long-term memory. Dr. Amen emphasizes the importance of prioritizing sleep for good brain health by eliminating anything that might interfere with your sleep, such as caffeine or alcohol. If you are still struggling, he recommends looking into supplements such as magnesium, L-theanine, and 5-HTP, or trying hypnosis. 

      2. Eat a brain-healthy diet
      Fun fact: Certain foods are better for your brain than others. In his cookbook Change Your Brain, Change Your Body, Amen provides recipes and details on how to cook for your brain. Dr. Amen emphasizes increasing omega-3 fatty acids by eating fish or fish oil as recent research has revealed that diets rich in omega-3 fatty acids may promote a healthy emotional balance. He also recommends drinking lots of water since your brain is 80% water and even slight dehydration can raise stress hormones, which can damage your brain over time. Lastly, he suggests loading up on antioxidants as they significantly reduce the risk of cognitive impairment. Some fruits and vegetables high in antioxidants include blueberries, blackberries, strawberries, spinach, raspberries, Brussels sprouts, broccoli, beets, avocado, and kiwis. 

      3. Exercise your brain for 15 minutes a day
      Einstein said that if a person studies a subject for 15 minutes a day, every day for a year, they will be an expert. Dr. Amen repeatedly uses this quote as the brain is a muscle, and the more you use it, the better it will work. Learning enhances blood flow and activity in the brain, and if you go long periods without learning, you start to lose some of the connections in the brain and can struggle more with learning and memory. But learning doesn’t mean you have to sign up for a course (although that’s an option too). It can also mean reading, playing a musical instrument, speaking a new language, taking up a new hobby, practicing meditation, and playing games like Scrabble or chess. 

      4. Maintain good blood flow throughout the body
      On a recent episode of The Diary Of A CEO with Steven Bartlett podcast, Dr. Amen discussed the effects of blood flow on the brain. Healthy blood flow throughout the body is how we stay alive, and Dr. Amen shared that certain factors can affect your blood flow, including caffeine, alcohol, nicotine, marijuana, and a sedentary lifestyle. It’s probably not top of mind to think about healthy blood flow, but reducing your intake of certain substances and ensuring you get thirty minutes of exercise daily means you are already on the right path to getting there. If you sit at a desk most of the day, try taking short breaks for walks or investing in a desk treadmill. 

      5. Stay socially connected 
      As human beings, we are biologically social. Our survival is inherent in our connection to other people, so it’s no surprise that a lack of social connection can be a detriment to our brain health. A new study from the Journal of Gerontology showed that socialization in older adults can have an impact on healthy cognitive aging and be protective against dementia. We are constantly activating our brains when we are social through talking, listening, and learning. Loneliness, on the other hand, can lead to depression, anxiety, and even addictions. According to social-connectedness expert Julianne Holt-Lunstad, the damage associated with being lonely was found to be equivalent to smoking 15 cigarettes a day. While having some alone time is beneficial for our health, the feeling of constant loneliness is not. 

      6. Maintain healthy oral care
      It turns out that regularly flossing and brushing your teeth is good for a lot more than just oral care. Studies have recently shown that gum disease, missing teeth, and other signs of poor oral health can contribute to your brain health, particularly the risk of stroke. An analysis done by the American Stroke Foundation found that those with poor oral care (cavities, missing teeth, needing dentures) represented a 24% increase in white matter hyperintensities visible on MRI images. In other words, those with overall poor oral health had increased damage to the architecture of the brain. So if your dental hygienist can’t convince you to floss, do it for the health of your brain. 

      7. Protect your head from injury
      If you’ve seen the movie Concussion, you know why protecting your brain from injury is crucial. While the skull is thick and hard, the brain is soft, and just one injury can cause severe damage, Dr. Amen shared. There are simple steps you can take to protect your head from an injury such as wearing a helmet, wearing a seatbelt, and staying away from contact-heavy sports, but there are also other ways to avoid injury that might not be as obvious. Injuring your brain doesn’t just mean causing damage physically; emotional trauma also affects the brain and can leave long-lasting effects, so speaking with a licensed therapist to work through trauma can help to heal the brain over time. 

      8. Love your brain
      Dr. Amen shared that he first started caring about his brain when he did a scan of it and saw it for the first time. It took actually seeing his brain for him to finally start taking care of it. Of course, most of us aren’t going to have that same experience of seeing our brains (as much as I would like to), but that doesn’t mean we can’t start caring for them. Asking yourself the question, “Is this healthy for my brain?” in your day-to-day life will make following the above tips easier until one day they just become a part of your natural routine. 

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      Secrets to Personal Growth: 7 Strategies That Helped Me Become My Best Self

      by

      For years I felt like I was going through my life on autopilot. I would wake up early, immediately start work, and then wouldn’t stop until night, leaving me too exhausted to do anything but watch Netflix for the rest of my day. I spent my weekends doing activities I didn’t enjoy which would leave me feeling drained because I felt like I would let people down if I said “no.” Finally, after one particularly stressful week, I realized I hadn’t created the life I truly wanted. I had financial security, an amazing husband, a sweet dog, a fantastic family, and a lovely apartment, but still, I wasn’t happy. 
      If I wanted to feel my best and show up for the people I love, I needed to make some serious lifestyle changes. So over the course of a few months, I implemented habits that transformed my mood and my life. Not only did these habits make me happier, but they also improved my health and relationships. Curious how you can get more joy from life? Keep reading to learn the seven simple strategies I used to help me become my best self. 

      1. I pursued activities with no end goal
      We live in a society so focused on optimizing every activity that we often forget it’s OK to do things simply because we find them fun. Studies show that people with hobbies have fewer negative emotions and are less stressed than those without hobbies. Making time in your week for a little leisure not only makes you feel more zen, but it can also help you rediscover parts of yourself you’d forgotten or discover new aspects of yourself you didn’t know existed. 
      I studied English in college, devouring 3-5 books a week. But after starting a demanding career, I barely got through a handful of books each year. Younger me was eager to get lost in stories and passionate about dissecting the themes of novels. I felt like I had lost this part of myself in my 20s and I wanted to get her back. So I set myself a reading goal of one book per month. The best part of this goal for me was that it wasn’t time-consuming. Rather than scrolling Instagram in the morning, I curled up on the couch with my dog and spent 15 minutes reading a book. This simple habit helped me start my day with joy, which positively impacted my attitude for the rest of the day. 

      2. I started saying “no”
      When was the last time you said “no” to a coworker, friend, or family member? If it’s been a while, you’re not alone. 65% of American women report that they struggle to say “no” to others. But it’s a word you should get in the habit of saying more. Setting boundaries can significantly reduce stress and make room for what matters most to you. I used to be a “yes” girl. I said “yes” to extra projects at work even if I was already drowning with projects. I said “yes” to late night drinks with friends even if I really wanted to save money and hit the sheets. I tried to be as accommodating as possible because I wanted people to like me. What I learned was that being a “yes” girl didn’t make me more likable. It made me tired and stressed. 
      So I started saying “no” and setting boundaries to protect my mental health. This meant not taking on more work than I could tackle in an eight-hour workday and telling my friends that I’d be happy to meet up for a walk in the park Saturday morning, but I wasn’t going to make it out for happy hour (which, let’s face it, never just lasts just an hour). Saying “no” was incredibly uncomfortable at first, but every time I said “no” to something that didn’t align with my values, I was saying “yes” to something that did. Saying “no” to more work than I could handle meant I could say “yes” to Wednesday date nights with my husband. Saying “no” to drinks with my friends meant I could say “yes” to a hangover-free walk with my dog. 

      3. I stopped comparing myself to others on social media
      Raise your hand if you’ve ever fallen into the social media comparison trap. I know I have. Having access to other peoples’ lives is captivating, but it can also be incredibly damaging to your mental health. Studies have found a link between using multiple social media platforms and higher rates of anxiety and depression. Experts believe this is likely due to many reasons including increased social comparison. For me, social comparison manifested in how I felt about my body. As a wellness fanatic, I tend to follow mostly women in the health and fitness space. However, this space is dominated by people with a very specific physique. Seeing these images of primarily one type of body made me begin to dislike my own.
      I started to notice that every time I scrolled through social media, a series of hateful thoughts about my appearance followed. So, I did a social media cleanup, unfollowing accounts that consistently made me feel like crap and following others that celebrated women with a variety of ages, ethnicities, and body types. Changing the type of content I was exposed to slowly began to change how I thought about myself. Seeing images honoring women in all our forms helped me realize my own beauty and released the pressure to have a leaner body and chiseled six pack. 

      4. I spoke kindly to myself 
      We all have a little voice in our heads that pushes us to be better. However, that voice can quickly turn from a motivational speaker to a bully. Most people experience 12,000- 60,000 thoughts each day, and on average, 80% of them are negative. Experts agree that this type of self-talk can lead to a multitude of harmful repercussions like low confidence and depression. 
      In an interview with Jay Shetty, Kendall Jenner confessed that she keeps an image of her childhood self on her bathroom mirror to remind her that whenever she says something unkind about herself, she’s also saying it to the little girl in the photo. I’ve adopted this practice into my own life, with an image of a toddler me holding a puppy as my lock screen. I’ve found that I have a harder time saying hurtful things to myself when I’m looking at that smiling little girl, and now spend my energy telling her she’s smart, successful, and loved. 

      5. I did workouts I actually enjoy
      For years, the fitness industry told women that we need to punish ourselves with grueling workouts every day in order to have the body of our dreams. While the new wave of female fitness focuses on balance and honoring our bodies, many women still hang onto the mentality that exercise must be intense to be effective. However, pushing yourself through a HIIT class you hate could actually do your mind and body more harm than good. 
      According to research, the top predictor of whether or not you’ll stick to an exercise plan is how much you enjoy it. Participating in workouts you love encourages you to move more frequently, which will ultimately help you stay consistent with your workouts. 
      I used to be guilty of forcing myself to get through workouts I hated for a month only to lose motivation and not exercise again for another two weeks. I knew that if I truly wanted to reap the benefits of exercise, I needed to create a routine I could do consistently. So I ditched the workouts that didn’t bring me joy and swapped them out for activities I love doing daily, like outdoor walks, yoga classes, slow trail runs, and occasional weight lifting. By creating a routine that catered to what I enjoy, it’s been easier to stick to an exercise plan, helping me feel more energized throughout the week. 

      6. I ditched the diets
      Nearly every woman has felt the societal pressure to diet at some point in her life. This exhausting pursuit of thinness starts young, with 80% of 10-year-olds reporting that they have been on a diet, according to recent data released by the Keep It Real campaign. This food mentality often doesn’t lead to a healthier body. Instead, women frequently report feelings of deprivation, guilt, and anxiety. Like so many other women, I’ve fallen into the trap of yo-yo dieting. I would follow a strict eating protocol that left me tired, unsatisfied, and inevitably binging when my body and mind couldn’t take it anymore. This created extreme anxiety around food, making it challenging to go to social events, on vacations, or on date nights without panicking about what would be on the menu. 
      I was tired of making my life smaller and avoiding activities I loved in pursuit of an unattainable body. So I ditched the diet mentality. Now, I ask myself what I can add to my plate to make my meals as enjoyable and nourishing as possible. I try to include protein, whole grains, healthy fats, and my favorite fruit or veggies with every meal so that my body gets the nutrients it needs to thrive. But if I want to eat a slice of pizza or go out for ice cream with my sister, I do so without guilt, knowing that the experience will nourish my soul. It took a lot of practice, but eventually, I eliminated food guilt and now have an amazing relationship with nutrition. 

      7. I gave myself more grace
      I used to struggle with an all-or-nothing mentality. If I couldn’t do something perfectly, I would be overly critical and wonder why I even bothered setting new goals. This would cascade into feelings of failure that killed my motivation and kept me stuck in self-destructive habits. Letting go of perfectionism and giving myself some grace gave me the ability to tackle the above strategies and stick with them. Reframing mistakes as learning moments instead of failures helped me see the progress in any slip-ups that occurred, which helped maintain a growth mindset. 

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      14 Affirmations That Will Make You Tap Into Your Best Self, and When To Use Them

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      What do you do when you’re in a stressful moment? When you’re anxious about giving a presentation, or your friends hang out without inviting you, or you look in the mirror and don’t like what you see? What about when bad things happen, or you make a mistake, or you doubt whether or not you’re good enough to have all that you want? Some people cope with stress and anxiety by doing a yoga flow, binging a Netflix show, or eating a sleeve of Oreos. While I still resort back to all those coping mechanisms here and there (healthy or not), the one thing I always have with me is an affirmation.
      Technically, everyone uses affirmations, whether they’re aware of it or not—it’s that one phrase you hear in your head over and over or tell yourself repeatedly. Some lucky people have great affirmations: I’m awesome. What a beautiful day outside. I love my life. And then there are the affirmations that many of us are plagued by: I’m not as pretty. I’m not good enough. What if something goes wrong?  Many of us hear these phrases in our heads so often that we believe them like they’re facts. So what if we could replace these thoughts with phrases that are not only better for us, but can help us be confident, feel less stressed, and live our best lives?

      What is an “affirmation?”
      I first learning about the idea of an affirmation from learning about mantras. The term “mantra” is an ancient Sanskrit term, used in Hindusim and Buddhism to mean a phrase that was repeated frequently in meditation. Neurologically, mantra training can reduce distractions and calm the mind. It’s also been proven to reduce stress because repetition and focus regulate chemicals in the brain, releasing endorphins and blocking stress hormones like cortisol. Nowadays, everyone from yogis to modern psychologists are relaying back to the ancient technique of repeating one word or phrase as a powerful therapy tool in the form. 
      Beyond just the physical benefits, an affirmation puts you in a more positive mindset, and the repetitive nature trains your brain overtime. Affirmations can be repeated as a tool for focus during meditation like mantras, used as a tiny, consistent reminder throughout the day, or looked to when you’re in a moment of anxiety, stress, or lack of confidence. The goal is to find the affirmation that clicks for you; the one that just makes sense. It’s the phrase you need to hear, and the repetition to allow you to actually hear it.
      Here are the affirmations that have changed my mindset, confidence, and life. Memorize the one that clicks with you, write them down and tape them to your wall, or copy them in your phone notes to look to whenever you need it.  Get ready for your most powerful, confident, passionate, and best self, yet.

      14 affirmations to use to achieve your best self
      1. “I am enough.”
      This is the reminder we all could probably use every now and then. It’s human nature to think we could be better, or there’s always someone better than us—it’s what drives competition and keeps us pushing ourselves to be better. But sometimes, that pushing becomes a lack of appreciation for who we are now, causing insecurity and self-doubt. Use this affirmation when you’re worried about being liked, struggling with insecurity, meeting new people, or entering a new job. Remind yourself that you are pretty great, just the way you are.

      2. “I am ready to be healed.”
      Use this affirmation when you’ve been having a particularly hard time and you’re ready to move on, or need help moving on. It’s so easy to get into a funk because we’re going through a hard time—maybe we lost our job, went through a breakup, or have just been feeling sad with winter blues. While grieving and downtime is important, and emotions should never be ignored, this funk can turn into a vicious cycle of self-pity and wallowing. The first step of moving on and feeling better is to acknowledge that it’s time to be healed and it’s OK to be healed. You’ll start to subconsciously seek out your own healing.

      3. “I am discovering my inner superstar.”
      There is an inner “superstar” in all of us, even when we don’t think there is. If the word “superstar” makes you cringe, you might call it your highest version of you, your true self, or your own hero. Use this affirmation when you need some extra motivation and inspiration to achieve your goals and to believe in yourself. The wording of this affirmation is particularly nonjudgmental. Rather than expecting yourself to achieve greater things (and the possibility of feeling disappointed or unconfident if you don’t achieve them), you’re acknowledging that you’re in the process of discovering your best self, without expectation or judgment.

      4. “I return my body to optimal health by giving it what it needs on every level.”
      Use this affirmation when you know your body needs to be (and deserves to be) healthier. Rather than forcing yourself to eat healthy or exercise for vanity reasons, this sentence allows you to reflect on what your body actually wants and needs, whether that means having that piece of chocolate or adding in some leafy greens, or sleeping in and taking a rest day versus getting up before work to go to the gym. Remind yourself to listen to your body and act for the sake of nourishing it.

      5. “I am open and receptive to all good.”
      When you seek the good, you won’t notice as much bad. The issues you run into in your everyday life, like your train being late or your internet running slow, won’t feel so bad. Use this affirmation when you need an extra boost of optimism. Train yourself to be a glass-half-full kinda girl by repeating this sentence whenever you start to complain or notice a negative thought. There’s so much good, whether it’s in a situation, a setting, or in a person. We just have to allow ourselves to be open to it.

      6. “Today is about pleasure. I am living this day for the sole purpose of enjoying it.”
      What if you lived as if the purpose was to enjoy, not to check items off your to-do list or just get through the work day until 5 p.m.? Use this affirmation when you notice you’ve just been going through the motions instead of living. Notice and value indulgences that truly make you happy: a new candle, a long hot bath, a bouquet of flowers you picked up on the way home from work. Fit small pleasurable activities into your day, and when something stresses you out like a tough deadline or a boss in a bad mood, remember that this day is for you to enjoy, and don’t let little problems bother you.

      7. “Stop making people wrong.”
      You know the times when you’re in a fight and you just feel so annoyed, sad, or angry? Maybe your roommate is annoying you about doing the dishes, or your kids are making you mad by not picking up their toys? Use this affirmation when you’re in one of those times. If your mom missed an important event, your best friend has been too busy for you, or your significant other said something you don’t agree with, remind yourself to think about the other’s perspective. Be compassionate to their point of view and voice your feelings with the understanding that your loved ones don’t mean to make you feel bad. Remember that how the incident affects your relationship is not based on their actions, but the way you take them. Seek the right in the people you love instead of making them wrong.

      8. “Be the person who feels like sunshine.”
      Use this affirmation when you’re in a social setting you don’t feel confident in. It might be tempting to be the girl that acts too-cool-for-school, or make jokes to get laughs (even if it’s at the expense of others). When we’re not feeling confident, these are easy defense mechanisms to protect ourselves from being disliked. But this affirmation reminds me that what people actually like to be around is someone who exudes kindness, and is warm and happy; someone who feels like sunshine. Besides, what if your main purpose was to lift others up? Give them compliments, make them laugh, help out when you see they need it—how much happier would you be?

      9. “I give myself permission to be OK where I am. I know that I am doing my best.”
      We’re always thinking about the next goal, always feeling behind or focused on the future so much that we don’t feel good about the present. We don’t really let ourselves be OK with where we are in our lives, knowing that it is exactly where we are meant to be and all good things will come. Use this affirmation when you’re feeling anxious about the future.

      10. “I am seeking contentment, not perfection.”
      Use this affirmation if you have perfectionist tendencies. I probably don’t seem like a perfectionist: I can be messy, my right brain is way more dominant than my left, and I’m a Libra. And yet, I find myself rewriting articles because they never feel good enough, obsessing over my hair when it’s not curling the way I’d hoped, or feeling anxious and stressed when something didn’t go the way I pictured. Sound familiar? Remind yourself that the goal in life is not for everything to be, look, and seem perfect. The goal is to be happy. That’s it. The reminder makes all the little things I worry about seem insignificant.

      11. “I trust that I, and only I, know what’s best for me.”
      We’re so often plagued by self-doubt, especially when we’re making huge choices like college decisions, getting into a relationship, moving cities, or which job to take. Often, we want validation because we don’t listen to the gut instinct, or maybe can’t hear it at all. Use this affirmation when you’re making big life decisions. Listen for your gut reaction, and trust that you don’t need to listen to or seek out anyone else’s opinion because the answers to your biggest life questions is something only you can know.

      12. “Don’t go in your mind where your body is not”
      Are you a worrier, or, like me, a constant worrier? Do you overthink whether or not your friends took your joke the wrong way, if your boss won’t like the work you did, or how a (perfectly normal) doctors appointment will go? Me too. Many of us torture ourselves by thinking about what might happen, we often forget to focus on what is actually happening. This saying helps me remember I’m making up the worry in my mind, and I need to be present to what’s happening in the here and now. Use this affirmation when you’re worrying about something.

      13. “All is well.”
      Though simple, this powerful affirmation serves as a constant reminder that everything is OK and will be OK. Repeat this sentence to yourself when you’re feeling anxious. Anxiety happens because you’re constantly telling yourself that something negative is happening, and your mind starts to believe it. Counteract that anxious voice by giving yourself peace of mind.

      14. “I surround myself with those who make me better.”
      We are the average of the five people we spend the most time with; when you spend a lot of time with someone, you can adopt their mannerisms, their habits, and even their morals. Do you want to be like the five people you currently spend the most time with? Or is it time for a change? Use this affirmation when you’re dealing with a toxic friendship or jealous coworker, and to remind yourself you have control over who you let affect you. 

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