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      From Unconscious Eating To Intentional Wellness

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      We’ve all done it before – eating on the go, snacking in front of one or more screens, indulging when we’re not hungry, and rushing through meals, it’s even become the norm to some. However, these are not harmless habits.In response, mindful eating has been gaining popularity in recent years as a way to cultivate a deeper connection with our food and our bodies. The practice is centred on fully immersing yourself in the nutritional experience of tasting your food.

      According to Márcia Garcia Eugenio, Head for Multiply Incentivised Wellness for Momentum Health Solutions improved health and wellness lies in breaking free from this cycle of thoughtless eating and instead approach each mouthful with intention.

      To help start you on your journey and guide you in making mindful eating a fun and positive practice, Momentum Multiply has created the 5Ms of truly mindful eating:

      1. Make time

      Set time aside for meals, this will ensure that you don’t hurry while eating and end up just gulping everything and anything down. Not eating enough times in the day can result in actually eating more than we may need at our next meal.

      2. Minimise distractions

      Aim to be fully present with every meal – turn off the TV, put down your phone and step away from any other distractions. Except good company of course – sharing meals with friends or family is a great way to connect.

      3. More chewing = smoother digestion

      Take your time and chew your food slowly and thoroughly to make sure that you savour each mouthful. This will help you experience the depth of your foods’ flavour, texture and taste. 

      4. Mind the 80/20 Rule

      Research1 suggest to achieve a healthy diet, 80 percent of your daily intake should consist of nutritious food such as fruit, vegetables, high-fibre carbs and protein. So stop before you eat – and intentionally choose based on what you’ve already eaten, and still planning to consume.

      5. Make it an experience!

      Different foods have different textures, taste, and consistency. So, when you eat, opt for variety in food to add to the experience. This provides you with a wider spectrum of valuable nutrients and encourages to make every meal worth sitting down for.  

      To guide you on your holistic wellness journey, Momentum Multiply’s new products Multiply Inspire and Engage helps members live a healthy, balanced life by rewarding them for improving both their physical health and mental wellbeing.

      Truly mindful eating is not a one-size-fits-all approach, and it may take some time and practice to develop. However, the benefits it can offer are limitless. By adopting a more mindful approach to your overall health from eating to keeping active and everything in between, will result in endless benefits.

      Visit multiply.co.za to start your journey and unlock the priceless value of holistic wellness. 

      1Understanding Calories | Why All Calories are not Equal – Harvard School of Public Health (chgeharvard.org) More

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      “Social media had me romanticising my mental illness and put me in a hole”

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      Mental illness, once maligned and stigmatised, is now in a new era, with people proudly opening up about their struggles. But have we gone too far and romanticised mental illness to the point of making it desirable? WH investigates. 

      It started with a giggle. One post that really felt like it saw me. Saw my depression in ways I had never even considered. Before I knew it, I was scrolling through the entire feed, liking and commiserating with this shadowy account choc-o-block full of memes detailing my battle with depression with such levity, I felt that it might be all ok. Everyone struggles to get out of bed, right? None of us feel good about getting dressed? Doing the dishes? Going out?

      Mental illness, destigmatised

      That’s not to say that all social media use is detrimental to your mental health. Fairuz Gaibie, a clinical psychologist, notes it can be helpful. “Social media and mental health-related posts or information can serve an incredibly important and positive purpose,” she says. “Many individuals have finally recognised in themselves that they may be struggling with more than just the everyday struggles through identifying with a post and therefore realising that something more serious might be at play.” It’s also helped immensely with destigmatising mental illness. “Many feel incredibly heard and seen through posts that convey to them their very own experiences and struggles,” Gaibie says. 

      Bolstered by feeling like I was being seen, my scrolls through Instagram pages were endless. Instead of getting up and walking my dog, I found myself in a veritable scroll hole. I was looking for any sign that other people were struggling like me. They became bastions of my stance on my deteriorating mental health. That yeah, it was ok to lie around and stew about my lack of motivation to complete basic tasks like washing or going outside for a bit.

      I didn’t realise there was a problem until it was too late and I had imbibed the personality of the memes I was constantly digesting. I’d self-isolated for weeks and foregone my weekly workouts in favour of downing glasses of wine after getting through a tough workday. My texts to friends became darker, more worrying. When I sent memes to friends, the laughing emojis were lacklustre, with some even commenting, “Everything ok?”.

      What romanticising mental illness looks like 

      Turns out, romanticising mental illness is a well-established trend, not only on social media, but in movies and TV, too. Like how Elle Woods in Legally Blonde snaps out of her breakup-induced depression so fast? And becomes fabulous overnight? A girl can dream. Or how Lana Del Rey’s music makes depression seem romantic, beautiful and desirable. 

      One study notes the proliferation of mental illness online and how it forms part of creating an entire identity. “The presentation of the self, performed by a popular creator on TikTok, often implies that a mental illness diagnosis adds to their attractiveness and popularity,” the author notes. 

      Mental illness, but make it #trendy

      “Glamourising [or romanticising] mental illness is the move from what would otherwise be described as a life-altering and impacting condition into a ‘trend,” explains Zahraa Surtee, psychologist. “Many people use terms such as ‘anxiety,’ ‘depression’ and ‘bipolar’ freely on social media, stripping these terms of their true importance and disregarding the importance of considering it an illness, rather than a mere phase one experiences.”

      It’s a double-edged sword, notes Gaibie. “The comfort of seeing yourself and your struggles in a meme or article and knowing that many others go through similar experiences can be incredibly comforting and helpful,” she says. “Beginning to normalise these experiences to the extent of no longer realising the need to address and work on the struggles, however, is deeply problematic.”

      Compounding this, people with mental health disorders are drawn to social media at higher rates, per one study. “Studies have reported that individuals living with a range of mental disorders, including depression, psychotic disorders, or other severe mental illnesses, use social media platforms at comparable rates as the general population, with use ranging from about 70% among middle-age and older individuals to upwards of 97% among younger individuals,” the authors note. What we’re looking for? Community, encouragement; a sense of belonging. But the community can fast become something ‘trendy’ and dangerous instead of helpful. 

      What trivialising mental illness looks like 

      You might find yourself laughing off the serious side effects of your mental illness when you should seriously evaluate what’s going on. This could be taking stock of all the patterns and habits that are pointing to something bigger. “Due to the romanticisation of mental illness, especially in the online sphere, many tend to look at it as something trendy to label themselves with, without the informed opinion of a mental health professional,” says Surtee. It’s something echoed in many responses from friends. I asked them about the rising trend and whether or not it’s affected them at all. One friend texted back, “OMG ME AS A 15-year-old being obsessed with Jeffree Star and wanting to be emo and shit.”

      The side-effects 

      For context, Jefree Starr, in his early days, struggled with self-harm and this encouraged other people to do the same; made it seem cool. “He basically was a walking advertisement for self-harm and shit back in his early days,” my friend texted me. “Seeing that as a kid was confusing because on one hand, he was openly gay so that was nice to see, but then the other stuff…” It’s a slippery slope to a dark place.

      Romanticising mental illness can lead to trivialisation of the problem, says Kerry Rudman, founder of Brain Harmonics International and neurofeedback practitioner, who works with people struggling with mental illness. “This can take many forms, such as romanticizing the struggles of people with mental illness or portraying it as an essential part of a creative or artistic lifestyle,” she says. “It can also involve promoting harmful stereotypes and misconceptions about mental illness or portraying it as something that is easily overcome with quick solutions.”

      Prime example: me, thinking it’s totally ok to lie about all day and do nothing at all fed my unrealistic idea of life as something perpetually depressing, without getting help for what was an untreated depressive episode. “We run the risk of getting far too comfortable with mental illness or psychological distress; perhaps equating the fact that many have these struggles with it being the way things kind of just are and that this is acceptable. Just because something is very common (of which struggles like depression and anxiety are), does not mean that it is healthy to accept it,” explains Gaibie. 

      The way out 

      Psychologists see the rising trendiness of trivialised mental illness, too. “Ever since I joined social media, roughly about 10 years ago, I have witnessed only an increase in the ‘trending’ of mental illness online,” says Surtee. “Social media is not a guarded space and we don’t always have control over what we’re exposed to, leading many to gather false information about mental illness and causing them to wrongly self-diagnose. Hashtags like #broken, #thinspo, and #depressingquotes are largely popular and followed by millions on social media.”

      It’s also a catch-22 since people reach out to social media for mental health support, per one study.

      But it’s hard to control the kinds of content you’re fed, especially on Explore and For You Pages. From that study, respondents noted that they often felt overwhelmed by content and felt ‘out of control’ when it came to picking what they wanted (and maybe needed) to see on social media. The study also noted that once your algorithm starts feeding you the content you’re looking for (mental health content), it’s hard to stop that or opt-out, barring quitting the app altogether. 

      So how do we break out of doom-scrolling our way into another episode? 

      The pendulum can swing too far to the other end of the spectrum, from destigmatising mental illness to romanticising it. But there are steps that can be taken to ease your way into prime mental health. 

      Minimise screen time

      First, you might want to step away from the screens. “Social media is not a space to seek therapy or holistically educate ourselves about illness,” cautions Surtee. “It speaks largely in generalities and not to us an individuals.”  Digital detox, anyone? 

      Get professional help

      Are the memes you’re turning to getting darker? Are you using them as a crutch instead of engaging in real self-care? A therapist can help. “Seeking professional help can help you gain a more realistic understanding of the challenges,” says Rudman.

      Practise self-reflection

      “Check in with yourself and your thoughts about mental health,” says Rudman. “Check if your beliefs or attitudes about it are based on accurate information or if they are influenced by media or societal messages.”

      Clean up your feed 

      Notice how certain accounts make you feel. Do they make you feel uncertain about yourself, make you feel down? Unfollow those accounts and make space for positivity and upliftment rather than comparison. More

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      8 Signs Your Probiotics Are Working

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      There’s a reason why the sayings “a gut feeling” and “trust your gut” ring true. While your gut can’t literally speak, those gut feelings or instincts you sense when you’re nervous, hungry, or feeling discomfort speak for themselves. The gut (AKA the body’s “second brain”) refers to your gastrointestinal (GI) system, the health of which is generally determined by the levels and types of bacteria in your digestive, intestinal tract—collectively known as your gut microbiome.
      Consuming probiotics, or living microorganisms that promote gut health—whether in supplement form or from food sources—can help maintain a healthy gut microbiome, thereby improving digestion and gut function. In addition to keeping your digestive system in check, probiotics can provide a host of other health benefits: “Our gut microbiome is the center of many things, and maintaining healthy digestion is just one of them,” explained Caroline Margolis, a registered dietitian for Lifeway Foods. “A healthy gut can maintain a healthy immune system to keep inflammation at bay which may help reduce the risk of chronic disease, along with maintaining cardiovascular health. Research is showing that probiotics may modulate the gut-brain axis to help reduce the risk of anxiety, depression, and neurological diseases, as well as positively affect our sleep cycle.” 
      So how exactly do probiotics work in the body? The main job of probiotics is to maintain a healthy balance in your body. When bad bacteria enter your body and increase in number (read: when you are sick, are stressed, or have a certain disease), probiotics can step in to fight off the bad bacteria and restore your body to a neutral state. But how do you really know if your probiotics are working? Well, there are telltale signs your probiotics are working. Read on for eight positive changes in your body that show whether your probiotics are working or not, according to experts. 

      8 signs your probiotics are working

      1. You experience less gas and bloating 
      PSA: An imbalanced gut microbiome is public enemy number one when it comes to bloating. The good news is taking a probiotic can tip the balance in favor of less gaseous bacterial strains, resulting in less gas and bloating. According to a 2017 study, probiotics can decrease the gut transit time, or the time it takes for ingested food to be excreted, which can also alleviate bloating. What’s more, a 2018 review confirmed that specific probiotics may help reduce bloating and improve bowel movement frequency/consistency (more to come on that) in some patients with irritable bowel syndrome (IBS). As for which probiotic strains are best for combating bloating? Research shows Bifidobacterium and Lactobacillus. 
       
      2. You have regular bowel movements
      Real talk: The look and frequency of your bowel movements is a window into your overall health, namely your gut health. A 2020 study showed that consumption of probiotics, in particular, multi-species probiotics, may substantially reduce the gut transit time, increase the stool frequency, and improve the stool consistency in adults with functional constipation. Translation: Probiotic supplements that contain many active strains can help the digestive tract break down food faster, and better digestion means you’ll pass stool easily without pain or chronic constipation. So long, irregular bowel movements!

      3. Your skin is clearer
      We’ve all heard about the gut-brain axis—now more and more studies are proving there’s a gut-skin connection as well. The relationship between the gut microbiome and skin health is regulated through several mechanisms such as inflammatory mediators and the immune system. When this system is compromised, the dysregulation of bacteria in the gut can result in inflammatory skin conditions such as atopic dermatitis, rosacea, and acne. The silver lining? Some probiotics have demonstrated boosting the skin’s production of ceramides, or lipids (fats) that trap moisture in the skin and keep acne-causing bacteria levels in check. By inducing the production of healthy ceramides, probiotics help restore healthy fats, which can benefit acne directly. Furthermore, there’s a growing body of evidence that suggests using probiotics in both pill and topical form may help prevent and treat skin conditions including eczema, acne, dry skin, and UV-induced skin damage, Healthline reported. 

      4. You’re typically in a good mood

      Simply put: Happy gut, happy life. “A healthy gut has been linked to less feelings of irritability and anxiety,” conveyed Brigitte Zeitlin, a registered dietitian and Founder of BZ Nutrition. “Plus, it improves our response to stressful situations (improved stress resiliency). On the other hand, an upset gut has been linked to increased levels of depression and anxiety.” Why, you ask? To reiterate, the gut has been referred to as the body’s “second brain,” and for good reason. It produces many of the same neurotransmitters as the brain does (think: serotonin, dopamine, and gamma-aminobutyric acid—all of which play a key role in regulating mood). In fact, it is estimated that 90% of serotonin—one of the four “happy” hormones that controls body functions such as mood, sleep, and digestion—is made in the digestive tract.
      Some research has found that probiotics may help boost mood and lower stress and anxiety. For example, in a double-blind, placebo-controlled study, a significant improvement in mood was observed in the experimental group (who were given a daily dose of probiotics), with a reduction in depressive mood state, anger, and fatigue and an improvement in sleep quality. 

      5. You are sleeping through the night
      A good night’s sleep starts with the gut. The gut microbiota is capable of producing or releasing neurotransmitters such as serotonin, which influences sleep quality, and melatonin, which helps regulate the circadian rhythm and synchronize the sleep-wake cycle, after all. One way to increase your serotonin levels? You guessed it: taking a probiotic, which may help stimulate the production and release of serotonin. A 2022 review found that sleep latency (the time it takes for you to fall asleep), sleep length, and cortisol levels improved after pro-, pre-, or postbiotic treatment, and that probiotics, such as Lactobacilli and Bifidobacteria, do improve sleep quality and stress. Erika Collette, a registered dietitian at ThisIsWhyImFit.com, echoed those findings citing that when you have an easier time falling and staying asleep and feel less fatigue when waking up, your probiotics are doing their job. 

      6. You don’t get sick as often
      “70% of the immune system is located within the gut,” affirmed Jennifer McManus, RD, LDN, CDCES at Pendulum Therapeutics. “When you have a healthy gut, you will have a healthy immune system which can help protect you from illnesses.” According to Harvard Health Publishing, probiotics have been shown to secrete protective substances, which may turn on the immune system and prevent pathogens from taking hold and creating major disease. Once administered, oral probiotic bacteria interact with immune cells and induce the production of different cytokines (signaling proteins that help control inflammation in your body). And reducing chronic inflammation is key to good immune health and defenses against viruses as well as disease prevention.
       
      7. You have a lot of energy throughout the day
      Have you ever noticed that when you experience digestive drama (looking at you, stomach pain, bloating, and constipation), you’re more fatigued? That’s no coincidence. “When we are able to digest and absorb food better, in our healthy gut, our energy levels increase because we are able to put those absorbed nutrients to use,” Zeitlin expressed. “Without a healthy gut to properly uptake nutrition, we can feel sluggish and tired.” Probiotics can improve the absorption of micronutrients, such as calcium and iron, from ingested foods. And a healthy gut flora produces hundreds of bioactive compounds, including B-vitamins, which are essential for your body and brain to use for energy production.

      8. You feel satiated for 3-4 hours after a meal
      “When consumed, probiotics can help to break down and absorb nutrients from food,” McManus reiterated. “This process produces compounds such as short-chain fatty acids that are beneficial to gut health—one short-chain fatty acid in particular, butyrate, is essential for optimal blood sugar control.” According to researchers, people who exhibited large blood sugar dips experienced a nine percent increase in appetite, in addition to eating their next meals roughly half an hour sooner, and consumed over 300 calories more during the day than participants who experienced only slight drops in glucose levels. Bonus points: Zeitlin attested that because you’re more efficiently digesting your food and feeling full and satisfied when your probiotics are working, you’ll have less food and sugar cravings. 

      How to take probiotics correctly

      1. Opt for high-quality probiotics
      News flash: Not all probiotics are created equal and how each individual will respond to them will vary. In other words, taking the right kind of probiotics for you can do wonders to heal your gut or keep it happy. When researching the best probiotics for you, consider the types of bacterial strains used, which strains and/or brand names have been studied for their effectiveness, and how the probiotics need to be stored. Check out the US Probiotic Guide to steer you in the right direction for the best probiotics for your needs, and make sure you choose a product that is free of additives.
       
      2. Take them as directed 
      To take full advantage of the effectiveness of probiotics, follow the dosing recommendations on the label, take note of the optimal probiotic intake time (i.e. probiotics with Lactobacillus or Bifidobacterial strains are best taken 30 minutes or just prior to a meal), and consume them for a full month before deciding whether to continue the regimen. How long does it take probiotics to work? That depends on factors like your health condition, the type of bacterial strain you’re taking, and the quality of the product. The general consensus? It can take anywhere from a couple of days to several weeks for your probiotics to start working.
       
      3. Store them properly
      Store your probiotics as the label states—be it refrigeration, room temperature, etc. If your probiotics require refrigeration (because it contains strains that are highly sensitive to certain processing methods and can’t be freeze-dried), the manufacturer will typically state that somewhere on the bottle or packaging. Another good rule of thumb for properly storing your probiotics is mimicking how the bottle was stored when you bought it. When in doubt, store them in a cool, dry place. And if you’re wondering if refrigerated probiotics are more effective than their (freeze-dried) shelf-stable counterparts, the short answer is no—you’ll get benefits from both. 

      Please consult a doctor or other 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.

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

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      I Tried Bloat-Reducing Leggings–Here Are My Thoughts

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      If there’s one thing you must know about me it’s that I love pizza. My gut, on the other hand, does not. Case in point: I usually get a stomach ache and continue to feel bloated even the next day when I have a slice or two. While I haven’t always struggled with bloating, it’s become more common as I’ve gotten older and something I’m self-conscious about. So when I came across Emma Lou The Label, an athleisure brand with “bloat-reducing” leggings, I had to give them a try. 
      As a personal trainer and CEO & founder of Emma Lou The Label, Emma Vollrath heard so many of her clients struggle with lower belly bloat and wanted to create a product that wasn’t a pill or an uncomfortable waist trainer to help them. Enter the Glow Band. The Glow Band is an extra layer of thermoplastic fabric added to the waistband of the leggings that Vollrath created to help target water weight, reduce bloat, and draw out toxins. How is this possible, you ask? Read on to learn about their reasoning behind the Glow Band leggings, my experience trying them out, and whether or not they really work.   

      How it works
      Remember those plastic-looking sweatsuits that were popular in the ’80s? Or that scene in Silver Linings Playbook where Bradley Cooper is wearing a trash bag while he runs? Well, the Glow Band itself is kind of the same idea. The recycled thermoplastic is made of a heat-trapping fabric that can aid in bloat reduction. Think of it like your own personal sauna for just your lower stomach. “When you heat trap a certain area—in this case, the lower stomach—you slowly and safely increase your body temperature, which helps reduce water weight and bloating due to increased sweat and regulation,” Vollrath explained. The Glow Band works by targeting water retention, as well as assisting the body in drawing out toxins (by creating sweat). 

      My experience
      After looking through the variety of options on the site, I selected the Toby Set (because your girl loves neutrals), and eagerly awaited its arrival. Once I had the pieces in hand, I was immediately impressed by the quality of the fabric and the stitching. I wasn’t sure what to expect from a smaller brand, but the pieces are on par with—if not better than—some of my other high-end workout clothes. 
      I first wore the bike shorts while working from home. I was curious if I would notice any effects from the Glow Band if I wasn’t working out, and I was shocked when I realized my lower stomach felt much warmer than the rest of my body just sitting at my desk. The next time I wore the bike shorts was during a morning HIIT workout. I don’t usually sweat, but that wasn’t the case while I sported the Toby Sculpt & Sweat Shorts. After I finished my workout, I felt much hotter than usual and my lower stomach underneath the Glow Band was dripping in sweat, so they definitely work to get heat moving in the area. 
      As for whether or not they help beat bloat? Since I usually work out in the morning (which is when I’m the least bloated), it’s hard to say if the Glow Band actually helped or not, but I did experience more long-term effects of feeling tighter in my waist and helped me sweat more (can be beneficial in supporting the lymphatic system to help to detoxify the body).

      The final verdict
      These leggings are obviously not the answer to my dairy and gluten intolerance (and they’re not claiming to be), but I do think they’re a great option for helping reduce water retention. Of course, they are not a magical cure for digestive issues (there are many potential causes of bloat), but the Glow Band does work in making you sweat. In other words, your body sweating is what is providing the benefits of reduction in water retention and getting rid of toxins. These leggings can assist in creating sweat in your stomach area, but you can also reap the benefits of getting sweaty from a hot yoga class, sauna, steam shower, etc. I like having this option as a little added bonus for any type of workout or even while doing chores.
      These have also become my go-to leggings during my period when I’m feeling a little puffy or after a night out and I’ve had one too many glasses of Sauv Blanc (no scientific data to back this up, but I’ve noticed they help me feel less puffy and uncomfortably bloated when I typically would). Bloat-reducing benefits aside, these leggings are also comfortable and make me feel good, so you can find me opting for them from my next grocery store run to lounging at home. IMO, they’re not magical leggings that are going to completely get rid of all bloat forever, and you can reap the benefits they claim by working up any kind of sweat in other ways. But if you love feeling like you’re adding a little extra support to your body in an effortless way like I do, they’re very much worth a try.

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

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      33 Ways to Romanticize Your Life This Summer

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      Like most kids, I grew up impatiently counting down the days until summer. With a wide-open calendar in front of me, I could dedicate my days to reading for hours, biking until the sun went down, and taking spontaneous swims whenever I craved a cool-off. But as an adult, my anticipation for the June-through-August freedom of summer has shifted to anxieties about the unbearable heat.
      I think summer is somehow both the easiest and the most difficult time of year to romanticize your life. With flowers in bloom, picnic season in full swing, and nap dresses taking the place of cozier layers, everything can feel straight out of a Jane Austen novel (add in a wedding or two to seal the deal). But summer can also present a challenge because of the brutally hot days we seem to forget about all year until they arrive in July. 
      But romanticizing your every day is about finding the beauty in moments that bring both ease and challenge. While aesthetics play a role, creating and leaning into this magic is a gift to yourself; an act of self-love. Yes, we can move through our days tied to the rhythm of routine, but sprinkling in a little whimsy is the perfect antidote to living on autopilot. So, here are 33 ways to embrace your summer self and romanticize your life this season.

      1. Experiment with vibrant smoothies. Summer food is all about color. Add beetroot powder to your strawberry sipper, matcha to a classic green bevy, or spirulina to brighten up a simple vanilla smoothie.
      2. Transition your wardrobe. Speaking of color, while summer black might be trending, this is the season to go bright and lean into vibrancy with pink, light blue, or minty green. This a reminder to embrace an “anything goes” mindset as your summer affirmation.
      3. DIY your decor. Who doesn’t love a handmade home? I have my eyes on this minimalist console table or this easy mushroom lamp.
      4. Upgrade your supplements routine. If you have a hard time remembering your morning vitamins, set up a supplement station. Source a cute tray, add a bud vase, and perhaps throw in a crystal or two for *vibes*—you’ll never forget your supplements again.
      5. Become a farmer’s market girlie. You know, the girls who make it a point to get out of bed before nine on Sundays, stroll to the market (woven basket in tow) and get the first pick of all the fresh in-season produce. This summer, you can be that girl.
      6. Shift your work routine for summertime. Blue skies and sunny days can make writing emails even more of a drag. Head to a coffee shop, co-work with a friend, or if you work from the office, prioritize completing your to-do list on a sun-soaked patio. Vitamin D, y’all!
      7. Schedule walking dates with friends. Meet up with a neighbor or set up a regular walking routine with a gal pal. It’s the perfect way to get outside, socialize, and get that aforementioned vitamin D. 
      8. Go camping. If you haven’t embraced the great outdoors yet, summer’s the best time to make it happen. Gather your friends or go with your partner: pack a tent, car camp, or find a cute cabin near your city. It’s the best reset.
      9. Visit a small town. If camping isn’t your thing, this is especially for you: book a bed and breakfast in a charming town near you, and cue the Hallmark vibes.
      10. Redesign your nightstand. If your nightstand has become a dumping ground for all your miscellaneous items, Marie Kondo it up and keep only the essentials. Your journal, your current read, a glass of water, and maybe a small lamp (notice how I didn’t say phone? That’s part of the nightstand detox too).
      11. Embrace summer baking, or work your way through all the no-bake recipes you can find. Lemon poppyseed muffins, strawberry shortcakes, icebox cakes… the possibilities are endless.
      12. On a really hot day, take refuge from the heat in a museum. PSA: they’re not just for rainy days. Grab a friend, partner, or go by yourself, and soak in the inspiration all around you.
      13. Try a summer-proof updo. My long locks and I have a love-hate relationship come summer. Instead of my go-to pony, this is the year I debut a braid crown (slicked-back buns à la The Clean Girl aesthetic work just as well).
      14. Shake up your summer lunch. As much as I love the convenience of my meal prep routine, my midday grain bowls need a revamp. Update your lunch with seasonal veggies, a mix of fresh herbs, and a sauce or two to keep things tasty.
      15. Reorganize your fridge, because it’s about time. Take everything out, throw away or compost the yuck, and give what’s left a home. Store leafy herbs in glass jars full of cold water, treat yourself to a cute egg tray, and pick up a pack of those pastel crates everyone’s obsessing over to add more seasonal color. Reminder: It should be a joy to open your fridge.
      16. Mail postcards, because there’s something so summery and vintage about a good ol’ fashioned postcard. But you don’t have to take a trip to let friends and family know you wish they were here. Spend a Sunday afternoon writing cute little cards and mailing them out.

      17. Swap in summer candles. Save your white cypress and fir for next season–now’s the time for florals, citrus, and linen scents to make an appearance.
      18. Up your lighting game. If there’s one romance-your-life rule to live by, it’s this: add dimmers to your lights or swap in smart bulbs to play with the ambiance as you please.
      19. Take it outside. Whether it’s a meal, a reading sesh, or your journaling routine—in the summer, take everything you can outdoors. 
      20. Grab a go-to hat. Sun protection? Sexy. Whether you’re a ball cap gal or sun hats are your coverage of choice, it’s the must-have accessory of summer.
      21. Find creative ways to stay hydrated. Electrolyte powders? Check. Floral ice cubes? Of course. Your version of the viral Stanley tumbler or security bottle? Always within reach.
      22. Perfect your version of the no-make-up-makeup look. When summer hits, forget your foundation. Instead, throw on a primer, some bronzer drops, and whatever else you need to feel like your shiny, sun-kissed self.
      23. Go extra with your mani. Everyone might be opting for OPI’s Funny Bunny, but in the summer, I like to stand out. Go for lemon-kissed yellow tips, abstract swirly blue, or cosmic vibes instead. 
      24. Plant your own herbs or veggies. You don’t need a backyard to grow a garden. Plant herbs on your windowsill, patio, or balcony, or sign up for a community garden plot in your neighborhood. 
      25. Freshen up your bed linens. Make weekly washes a routine and swap in cooler sheets for warm summer nights.
      26. Make flowers a weekly buy. We have Trader Joe’s for a reason—and it’s not just the snacks.
      27. Judge a book by its cover. That’s right, go ahead—it’s not a rule, but many of the best recent reads are also the most Instagrammable. Exhibit A, B, and C.
      28. Drink your coffee (or tea) from tea cups. Grandmillennial decor is holding strong, and it’s making our morning beverage habit all the more enjoyable.
      29. Go to the movies by yourself. It’s an excellent way to stay cool on those hot days,  cosplay as a mysterious cinema girl, and spend quality time with yourself.
      30. Make a summer vision board–they’re not just for January! Cut up old magazines or take to Pinterest to set the tempo for the months to come. Manifestation isn’t a pipe dream; it’s an intention for all you want to bring into your life.
      31. Schedule a midday movement sesh. It doesn’t have to be complicated or long, just a simple way to stretch your body between meetings. A 20-minute yoga flow, a quick walk outdoors, or a lazy girl workout. Think of it as a reset for the afternoon to come.
      32. Refresh your content consumption. We love rewatching Ted Lasso as much as the next girl, but find the summer content that will always remind you of this season. Need a new podcast? An inspiring read? Or how about a fresh show? 
      33. Reinvent your social media self. Take time to reflect on how you want to show up on your accounts. Personal story: I’ve realized that I’m a bit unhinged and actually funny—and it brings me joy to connect with others by embracing those truths about myself online.

      The Summer of You: 10 Ways To Upgrade Your Routine for Summer More

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

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

      How long does a UTI last again?

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

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

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

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

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

      How long does a UTI last untreated?

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

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

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

      How long does a UTI last with antibiotics?

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

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

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

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

      How do I know if my UTI has gone away?

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

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

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

      How can I get rid of a UTI faster?

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

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

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

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

      Nativa Complex Bladder Fizzy

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

      My Beauty Luv Vajayjay

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

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

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

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

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

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      5 Steps For Tapping Into Motivation, Direct From The Pros

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

      1. Do Something 

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

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

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

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

      2. Remove Barriers

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

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

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

      3. Create Micro-goals

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

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

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

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

      4. Stop One Rep Short

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

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

      5. Let Drive Change

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

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

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

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

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

      Tops

      Bottoms

      Dresses and Onesies

      Accessories

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