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      10 Best Essential Oils To Help Relieve Anxiety and Stress

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      You may associate essential oils with aromatherapy products and fancy day spas. But certain varieties of these essential oils may have legit benefits when it comes to relieving anxiety and stress?

      According to Dr Yufang Lin, an integrative medicine specialist at the Cleveland Clinic’s Center for Integrative Medicine, essential oils work through inhalation or through topical application and have mind-body benefits. For inhalation, use essential oils as a room spray or via a diffuser. A few drops on a pendant worn close to the skin also allow for a slow release over time.

      Apply essential oils topically to a carrier oil and use as a perfume, massage oil, cream, or salves. Adding essential oil to your bath is a wonderful way to relax at the end of the day, says Dr Lin.

      “The quickest way to change one’s mood is through smell, thus essential oil is an excellent way to reduce anxiety and support relaxation,” says Dr Lin. “However, it takes a lot of herbs to make a small amount of essential oil, which makes it a strong medicine that should be used judiciously.”

      While research on essential oils for mental health benefits is still expanding, there is some info to suggest that certain oils may work for things like stress relief, better sleep, and more. Plus, some studies suggest essential oils can influence blood pressure and heart rate. That’s likely because when you inhale an essential oil, they go straight through your olfactory nerves (the ones for scent) and travel to the amygdala, the emotional centre of the brain, impacting mood.

      The thing is, though, even if one study shows that a particular scent is great for, say, reducing anxious feelings, it may not work for every single person. If you don’t enjoy a scent, you probably won’t feel much better after sniffing it, for instance.

      Which essential oils help with anxiety?

      These essential oils below reduce anxiety in human studies, says Dr Lin. Other scents are also commonly used to reduce anxiety and support relaxation. But we need research beyond animal studies to know if they have real benefits for people.

      Lavender

      Bergamot

      Orange

      Sweet marjoram

      CBD

      Faithful to Nature De-Stress Organic Essential Oil

      This blend of essential oils, with lavender and ylang ylang will have you zen out.

      The Body Shop Sleep Essential Oil

      Let lavender and vetiver help you drift off into sweet repose.

      Wellness Calm Organic Essential Oil

      Lemon, cedarwood, lavender and ylang ylang blend to ease stress and anxiety away.

      The essential oils ahead have been shown to help people feel calmer and more relaxed, says Dr Lin. One potential caveat is that most people have scent memory. For instance, if a person has a negative memory associated with a particular scent, they may not feel relaxed when they smell that scent, she explains.

      Lavender

      Bergamot

      Sweet orange

      Peppermint

      Frankincense

      Myrrh

      Rose

      home.life Luxury Scented Candle

      Lavender promotes relaxation while peppermint adds some pep.

      Soylites Serenity Candle

      GM-free soya creates a nourishing massage oil, combined with calming and relaxing lavender and chamomile.

      L’Occitane Relaxing Candle

      Take a moment, destress and relax with this lavender, geranium and orange blossom-infused candle. Aaah.

      What are the potential side effects of essential oils?

      It’s important to remember potential side effects, as they can be mild to severe. For one thing, certain essential oils (citrus in particular) can cause photosensitivity — meaning you can get a sunburn more easily after using an orange essential oil on the skin, says Dr Lin. (This is why it’s a common recommendation to dilute oils before applying them topically, just to be extra cautious.)

      Additionally, some essential oils are safe in small amounts but can be dangerous in higher doses. “Tea tree and eucalyptus essential oils are commonly used for their antimicrobial benefits. But in excess, can cause nerve and liver damage,” says Dr Lin. “Some essential oils are toxic in general and should not be used — arnica, parsley, rue, and tansy are a few that fall into this category.”

      Finally, do not ingest essential oil without supervision from a trained herbalist. Be extra cautious using essential oils around young children, the elderly, pregnant women, and small pets because they are most at risk for toxicity and side effects, she says.

      The bottom line: Research on using essential oils to ease anxiety or reduce stress is growing, but remains limited. But if you’re a healthy adult and are using essential oils safely and at the guidance of your doctor, there is little harm in testing some oils out to see which ones help you feel mentally better.

      This article was originally published on www.womenshealthmag.com More

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

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      It seems that we’re always chasing the fountain of youth (not to mention, spending a pretty penny doing so)—be it an anti-aging cream, the latest cosmetic treatment, a supplement, or fashion styling hacks. But vanity aside, we all want to improve our longevity so we can live the longest, healthiest, most fulfilling life possible, right? While the jury’s still out on anti-aging creams, science says there are factors that can determine longevity.
      We actually have two ages: a chronological age determined by when you were born, and a biological age, or the age at which your body functions. And your biological age may be younger or older than the age displayed on your driver’s license. Translation: You could be 30 chronologically, but have a biological age of 24 and have a lower mortality risk. But wait, there’s more good news: A recent study suggests that by taking vitamin D, we may be able to slow down the aging process–namely reverse biological age by a year–and promote longevity. Ahead, experts break down biological age and all the details you need to know about supplementing with vitamin D. 
       

      In this article

       
      What is biological age?
      Your biological age takes into account a number of biological and physiological development factors other than just the day you were born, such as genetics, lifestyle, nutrition, and diseases. “Biological age represents the actual age of our cells, tissues, and organs, as determined by their biochemical state and function,” explained Dr. Xiaojing Yang, Group Leader of Epigenetics at myDNAge. “Our core area of focus is epigenetics, which studies how our lifestyles and environment can affect the way our genes work and express themselves. This plays a crucial role in determining your rate of biological aging and, in turn, impacts your body’s overall longevity and health span. Using specific DNA methylation biomarkers, we can calculate a person’s biological age.”
      In other words, biological age is the rate at which you’re aging physically. And your behaviors—diet, exercise, and sleep (or lack thereof)—and exposure to environmental toxins (think: air pollution and chemicals) can affect your epigenetic makeup, determining whether you take years off your biological age or increase it. The main takeaway? “What we’ve learned now is we can literally reprogram our epigenome and reverse biological age at any age,” Dr. Mark Hyman, a leading expert in functional medicine, explained via The Cut. 
      So how do you determine your biological age? The most accurate assessment is looking into your epigenetic data using DNA samples from your saliva, blood, or urine. And thanks to a new wave of companies offering at-home tests that reveal your “magic number,” it’s never been easier. For more information on testing your biological age, speak to your doctor on what testing is best for you.

      How supplementing vitamin D can affect your biological age
      Approximately 35% of adults in the United States have vitamin D deficiency, and based on a recent study, those people may be missing out on preventing accelerated aging: it found that people with low vitamin D in their blood were “biologically older” and had chromosomes (AKA the structures that organize DNA) that appeared older than people with adequate vitamin D levels (30-100 ng/mL).
      Dr. William Li, a medical doctor and New York Times bestselling author of Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer, explained why: “Vitamin D is responsible for many functions in the body that slow biological aging, such as lowering inflammation, preventing oxidative stress, supporting immune function, improving bone strength, and slowing the shrinking of telomeres, which are the protective caps defending our DNA. Supplementing vitamin D adds to the body’s own control of these features of biological aging, although the exact mechanism is still being researched.”

      What you need to know about supplementing with vitamin D
       
      What dosage should I take?
      There’s no one-size-fits-all dosage and frequency recommendation for taking vitamin D; they depend on many factors, such as your individual needs and environment. “Knowing how much vitamin D to take can be a challenge,” conveyed Dr. Arielle Levitan, a board-certified internal medicine physician. “Most of us are deficient if we do not take some vitamin D supplementation, but knowing a safe amount to take requires some expertise. Needs can vary based on factors including where you live (sun exposure matters), skin color, health conditions, and body weight.” While Dr. Levitan noted that a typical daily dose may range between 800 and 2000 IUs, it is best to determine your daily vitamin D needs by getting your levels tested and working with your physician to examine your diet, lifestyle, and health conditions.

      When should I take it?

      “Most doctors recommend taking vitamin D supplement with a meal to help the body absorb the vitamin,” Dr. Li affirmed. “Vitamin D is fat-soluble, but it’s not necessary to eat [it with] fatty food for it to be absorbed.” For that reason, look for a vitamin D supplement that contains fat (such as MCT, fish oil, etc.). While there’s no scientific evidence that proves whether taking vitamin D at night or in the morning is more effective, some reports claim supplementing with it at nighttime may interfere with sleep. Bottom line: Take vitamin D alongside a meal and make it a part of your routine consistently—whatever time of day works best for you.

      Not all types of vitamin D are created equal. “Vitamin D should always be taken in the form of vitamin D3, which is more easily used by the body than Vitamin D2,” expressed Chante Wiegand, a naturopathic doctor and director of research and development at The Synergy Company. “Vitamin D3 should also always be taken with vitamin K2 to support optimal calcium absorption and bone health. While vitamin D ensures that calcium is properly absorbed, vitamin K makes sure the calcium is integrated into our bones.” 
       
      Is it possible to take too much?

      When it comes to vitamin D, you can have too much of a good thing. “Most vitamin D overdoses come from taking too many supplements, not from excess sun exposure or a vitamin D-rich diet,” Dr. Yang commented. “That’s why it matters to speak with your physician to determine the right dosage to take, to prevent any side effects such as kidney damage.” 
      Wiegand pointed out that it would take consistent supplementation of vitamin D at very high amounts to reach unsafe levels, but it is possible. The signs to look out for? “Very high levels of vitamin D in your blood (greater than 375 mol/L or 150 ng/mL) can cause nausea, vomiting, muscle weakness, confusion, pain, loss of appetite, dehydration, excessive urination and thirst, and kidney stones,” she explained. 

       
      Should anyone not take vitamin D?

      “People who have kidney disease, including kidney stones, and those who have high blood levels of calcium or phosphate should not take vitamin D,” Dr. Li attested. “Some medications including statins and the heart drug digoxin can have potential interacts with vitamin D.” 

       
      Shop our picks

       
      Please consult a doctor 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.

      8 Signs Your Probiotics Are Working More

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      What Is Medical Gaslighting? Here’s How To Tell If Your Doctor Is Doing It To You

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      Gaslighting by medical professionals can have dangerous health consequences. Learn how to spot signs of medical gaslighting and take control.

      What Does Medical Gaslighting Look Like?

      Mallory San Nicolas was 29 and pregnant with her second son when she started having double vision. Her doctor blamed pregnancy-related hormone changes, saying she’d see clearer postpartum. With her delivery – a second cesarean section – came a new symptom: weakness in her legs that was so profound, she had to manually lift them to get into a car. And the double vision remained. Two months later, there was no improvement on either front.

      Her doctor said the weakness was probably related to a hernia, she recalls, and suggested core exercises to help her regain the strength to lift her legs. As for her sight? Well, nursing produces hormones similar to pregnancy, he said, so things would finally return to normal after breastfeeding. But deep down, San Nicolas, a CrossFit coach, knew herself well enough to know something was really wrong.

      READ MORE: Finally, A Medical Aid Is Offering DNA Tests To All Members

      Then What Happened?

      Yet, a year passed. She stopped nursing and, as suspected, nothing resolved. Each time she approached her provider with worries and questions, he urged her to wait it out. Her next move was making an appointment with a physician, who also shrugged her off, saying the mom of two just wouldn’t bounce back as easily after multiple C-sections. San Nicolas stressed to her doctors that her deteriorating vision was impacting her ability to drive her car safely, and she was offered an ophthalmologist referral. After a vision exam, San Nicolas remembers the eye specialist saying, “Your vision is 20/20. What do you want me to do for you?” and chalking it up to migraines. She was sent on her way with instructions to work on reducing the stress and anxiety in her life.

      Symptoms piled up until the weakness struck her arms and she couldn’t put her hair in a ponytail or hold a coffee. She also couldn’t swallow or force the right side of her face into smile. “It was almost as if I’d had a stroke. But I still waited a couple months to go to the doctor because I was so concerned I would be blown off like I had been the last two years,” she says. “We look to doctors to know everything, and mine tried to slap an explanation of anxiety onto whatever I explained.”

      After a deep dive on Google, she finally had an answer: myasthenia gravis. It’s a rare autoimmune disorder in which antibodies attack the communication channels between nerves and muscle, leading to profound weakness that can also affect the eye muscles. Eventually, via an Internet search, she found a neurologist, who validated her symptoms, ran tests, and finally diagnosed her with the disease. Her experience is not uncommon, sadly.…

      What Is Medical Gaslighting? 

      San Nicolas, now 36, was a victim of something called medical gaslighting. “The term refers to when a health care professional dismisses, invalidates, or belittles a patient’s concerns or symptoms,” says Jennifer Sebring, an MSc candidate and researcher at the University of Manitoba, who also has chronic illnesses and experienced the emotional labour required to prep for appointments knowing that symptoms might be brushed off. Sebring’s recent research article, published in Sociology of Health & Illness, examines the long history of medical gaslighting and lays out how invalidating patient concerns perpetuates health inequities. 

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

      Why Does Medical Gaslighting Happen?

      The medical field hasn’t, overall, been centred on the patient experience – especially when it comes to women, people of colour, and trans and intersex individuals. “Health systems have been developed with the cisgender, straight, able-bodied, white male in mind,” says Sebring. Deviate from that and medicine has a tough time knowing what to do with you when you don’t show up with understandable symptoms that fit a mould. 

      “Up until recently, a lot of research was based on white men, and we used that as a gold standard for how to treat disease,” says cardiologist Dr Jennifer Mieres, senior vice president of Northwell Health’s Center for Equity of Care and a patient advocate.

      What Happens When You Experience Medical Gaslighting?

      When you know your health team isn’t all ears, you start doubting yourself and your doctor. That distrust often leads people to withhold information out of fear of judgment, which can result in “catastrophic consequences,” Dr. Mieres says, like misdiagnosis.

      The positive and very recent development: Gaslighting, as a term, is having a viral moment. (See: The Bachelorette, The Real Housewives, and TikTok influencers utilizing #MedicalGaslighting to circulate stories.) So while it’s still happening all the time, we’re at least becoming more attuned to the concept overall. 

      The Signs Of Medical Gaslighting

      Um, hello?! Five clues you’re not being heard.

      Your complaints are dismissed as stress, anxiety, or depression – and your doctor is uninterested in investigating further. 

      You feel ignored or not taken seriously, or that they’re pushing their degree or expertise to prove you wrong or less-than. 

      Your intuition tells you something is off, even when your doctor tells you it’s all fine. 

      You feel talked down to or minimised, instead of engaged in a two-way convo. 

      Your provider isn’t willing to run more tests for you – and won’t adequately explain why you don’t need them.

      READ MORE: We Need To Talk About Hysterectomies And How They Really Affect Women

      What Can You Do If Your Suspect Your Doctor Is Gaslighting You?

      To be clear, it’s not up to you to transform the medical system. But approaching care like a partnership can help you grasp your individual power, says Dr. Mieres, who offers a game plan for how patients can best interact with doctors in her book Heart Smart for Women.

      The most helpful thing you can do:

      Prepare for your visit – including by knowing what gaslighting at an appointment looks like (see “Spot the Signs,” above).

      Bring copious notes too. How, exactly, have you felt over the past six months? How has your lifestyle changed?

      Direct the conversation by being as specific as possible, and ask your provider to document everything, including why they won’t run a test, adds Sebring. 

      If you ever need to employ a last-ditch tactic, say this: “I know my body. I’d love to brainstorm with you a few options for next steps to solve this, or you can refer me to a specialist to investigate further.” You don’t need to play the role of Good Patient, Dr. Mieres says.

      And San Nicolas – who can finally enjoy hiking now that her condition is in remission – reiterates that “we know our bodies more than anyone.” In other words, it’s worth it to find a doctor who will listen. “The only one who suffers by waiting is you,” says San Nicolas. Hear, hear. 

      *Words By Jessica Migala

      *This article was originally published by Women’s Health US More

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      Mastering Gut Health: The Founder of Bonberi Shares How She Optimizes Digestion

      by

      Welcome to The Everygirl Podcast. Whether you’re looking for insider secrets from successful women that have your dream job, are interested in expert advice to transform your health and feel your best, or just want to be entertained and laugh along with us on your commute, we’ve got you covered.

      At some point along my lactose intolerance journey, having a perpetual stomach ache became a part of my personal brand. Sometimes it’s just easier to laugh about feeling constantly bloated than it is to turn down some delicious vodka pasta. However, as much as I stand by my generation’s insistence that hot girls have stomach issues, the payoff of listening to my body ultimately always reminds me that happy girls optimize their digestion in order to avoid constant discomfort. Enter Nicole Berrie, founder of Bonberi and author of Body Harmony, an expert on intuitive eating and listening to your cravings—both physically and emotionally.
      This week on The Everygirl Podcast, Nicole shares her philosophy on recognizing the difference between physical and spiritual hunger while prioritizing digestive health. Having pulled herself out of an eating disorder and addiction through a love of creating delicious food, Nicole is passionate about digestive wellness. If you’re like me and want to feel your best without restricting yourself from the foods you love the most, this is the episode for you. Read on for Nicole Berrie’s top hacks for optimizing digestion, and check out this week’s episode of The Everygirl Podcast for more.

      1. Eat lighter to heavier throughout the day
      In addition to eating as intuitively as possible, Nicole follows the practice of food combining, which essentially means eating in a way that supports digestion and elimination. Often, in order to make digestion as easy as possible for herself throughout the day, Nicole will make herself a fruit plate in the morning, have things like sweet potatoes, avocados, and cooked vegetables in the middle of the day, and finish with heavier proteins and starches.
      This doesn’t necessarily mean that Nicole follows a strict eating formula for breakfast, lunch, and dinner. “I have to feel free and feel that I’m doing things in a way that feels right for me and easy first,” she said on The Everygirl Podcast. This simply means eating lighter to heavier as the day progresses in order to reduce bloat.

      2. Eat raw foods before cooked foods
      On the podcast, Nicole emphasized that feeling good and energetic is our personal currency: it’s our way to move through daily life with ease. “Once you get into your intuitive eating, there should be no shame or guilt about wanting to dive into feeling physically amazing,” she said.
      Another element of food combining that Nicole incorporates into her life in order to feel her best is eating raw foods, like uncooked fruits and vegetables, before cooked foods. According to her, when we eat raw fruits and vegetables, they move through our bodies quickly, but cooked starches and proteins take a bit longer for us to digest. Try starting your day with raw foods before moving on to cooked dishes, and see how your energy transforms throughout the day.

      3. Be flexible with yourself and check in with your cravings
      A large part of diet culture, even when it is well-meaning, is about giving us one-size-fits-all guidelines for our consumption. “As a whole, a lot of us are sick of being told what to eat and how much to eat,” Nicole said on The Everygirl Podcast. Listening closely to our own individual bodies for hunger and fullness cues, as well as spiritual and physical cravings, is the solution to eating in a way that leaves us truly satisfied. This is intuitive eating, and it can be an amazing way to support your digestive health without restricting yourself.
      “We have to constantly be taking inventory about how we are feeling around nourishment,” Nicole said. If we’re feeling bloated and uncomfortable after eating certain foods, are we really feeling nourished? The answer is probably not, which is why Nicole recommends blending food combining and digestive wellness with intuitive eating in order to optimize digestion while preserving our mental health. In her perspective, life is all about eating things that are delicious, and feeling awesome afterward. More

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      Get Fit Fast: Discover the 25-7-2 StairMaster Workout Taking FitTok by Storm

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      So you’ve crushed the 12-3-30 treadmill workout and mastered the 3-2-8 method (you go girl!), and you’re ready to take on a new fitness routine. Say hello to the 25-7-2 StairMaster workout, FitTok’s latest number-based fitness craze boasting 881.6 million views. Created by TikToker @shutupcamilla as a “way to get abs in as little as six weeks,” it’s no wonder the aforementioned regimens are stepping aside (pun intended) to make way for the 25-7-2. Keep scrolling to get all the details you need to get to stepping (on the 25-7-2 StairMaster workout), plus the benefits you can expect from the viral FitTok trend.

      What is the 25-7-2 StairMaster workout?
      Let’s get into the nitty gritty of the workout:

      Set the StairMaster to level 7
      Climb for 25 minutes
      Repeat twice a week 

      ICYMI, all you need is a stair climber machine. Sounds simple enough, right? In theory, maybe. If you’re new to the StairMaster or cardio in general, go at your own pace (there’s nothing wrong with starting at a lower level or going for less time and working your way up). The idea is to maintain a steady, medium-intensity speed that you can sustain throughout the 25 minutes.
      Hot tip: Warm up before each session and make sure you stand upright (don’t lean on the machine), engage your core, and drive through your heels, focusing on working your legs and glutes. Ready to up the ante? Go hands-free to test your core strength. Don’t have access to a StairMaster? Recreate the regimen with stairs at a local park or in your apartment building (work with what you’ve got!). For example, start with three rounds of five-minute sets of climbing at a constant rate (with a one-minute recovery between each set), then challenge yourself from there by increasing your pace, upping the time spent climbing, or skipping steps.

      @shutupcamilla
      They key to abs always #absworkout #abs #gymmotivation #workoutplan #workoutroutine
      ♬ Believe Me – Navos

      Benefits of the 25-7-2 workout
      Following the current wave of medium-intensity exercise, there’s something to be said about the 25-7-2: for starters, it’s low-impact cardio, making it easier on your joints while increasing your heart rate. Research shows that moderate exercise could be the key to living longer, reducing your risk of injury, and getting more sound Zzzs. What’s more, a recent study compared doing moderate-intensity exercise five times a week versus a HIIT program three times a week and found that the former lowered body fat and improved blood pressure whereas the latter did not. Translation: You don’t have to hit it hard with HIIT to get a solid sweat sesh or build cardiovascular strength. 
      Another added bonus of the 25-7-2 workout? It’s a form of functional training, AKA it mimics how your body moves IRL outside the gym (think: walking up a flight of stairs), giving you a leg up in better and more easily performing daily actions you don’t think twice about. 

      @oliviasever
      inspired by @shutupcamilla. you’re supposed to do no hands but this is literally so hard i had to hold on🫠 #fitness #stairmaster #stairmasterworkout #gym #gymmotivation
      ♬ BOOM – Tiesto

       
      The final verdict
      The stair climber machine is no joke. If you’ve ever been on it for more than ten minutes without huffing and puffing and breaking a sweat, I applaud you. The not-so-good news? If you’re looking for a well-rounded workout program, the 25-7-2 alone won’t cut it. The Office of Disease Prevention and Health Promotion’s Physical Activity Guidelines for Americans recommends at least 150 minutes every week of moderate-intensity aerobic activity and at least two days per week of muscle-strengthening activities. So add in strength-training days 2-3 times a week and get your hot girl walk strides in to balance out the 25-7-2. 
      Another bummer reality check: just doing the 25-7-2 workout won’t magically give you ab muscles. If you’ve set your sights on six-pack abs for the summer, it depends on a wide variety of factors like your genetics, diet, gut health, hormones, water retention, etc. That said, having a six-pack is not the definition of being fit. Bottom line: What your body can do should be celebrated, regardless of whether it sports a six-pack or not. 

      I Tried the 3-2-8 Method for 2 Months—Here’s Why I’m Telling Everyone To Do It Too More

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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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      in health and weelbeing

      8 Signs Your Probiotics Are Working

      by

      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.

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