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      Everything You Really Need To Know About Yoni Eggs

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      From increased sexual arousal to toe-curling orgasms, there’s a range of benefits that come from exercising your pelvic floor muscles.

      We’ve all heard about Gwyneth Paltrow and her jade eggs, but unlike some of her more left-field ideas – such as her eight-day goat’s-milk cleanse – these eggs do have health benefits. “There are two sides to yoni eggs [yoni is Sanskrit for womb, uterus, source or female genitalia],” says Dr Elna Rudolph, medical doctor, sexologist and clinical head of My Sexual Health. “The physical side, where it acts as a weight in the vagina to train muscles in the same way you would use weights in the gym to train other muscles. And the more esoteric side, where it is claimed to have loads of other positive effects that can’t necessarily be explained scientifically.”

      An ancient Chinese Taoist practice, “yoni eggs have grown enormously in popularity over the past couple of years,” says Yoni Eggs South Africa founder, Juliet Terblanche. “One reason being that women are starting to reject the conventional ways of treating pelvic/reproductive health challenges and are looking for a more holistic approach that is also highly effective.”

      What is a yoni egg?

      Made from a range of stones, the eggs come in three different sizes. When you start using yoni eggs, you need to start with the smallest egg. As your muscles get stronger, you can work your way up to the largest egg. Rudolph suggests using the eggs for very short periods in the beginning so as not to over-burden your muscles. As your muscles strengthen, you will be able to increase the time you use them for. “I wouldn’t advise anybody wear one 24/7 – you need to relax your pelvic floor at times.” According to Terblanche, “a focused daily practice of 15 to 20 minutes is more than enough to experience the benefits of a yoni egg.”

      What are the benefits of yoni eggs?

      So what are the physical benefits of using yoni eggs? “The basic benefit is that it trains the pelvic floor muscles and makes them stronger. This can improve pleasure during intercourse, make orgasms more intense, intensify the sensation for your partner and improve or prevent incontinence,” explains Rudolph. The eggs can be particularly useful for women with weak pelvic floor muscles, especially after childbirth, those with mild incontinence and for those getting on in years.

      While there is a range of benefits, yoni eggs aren’t for everyone: “People with a hyperactive pelvic floor and people who experience painful intercourse, where the cause has not been determined, should not use the eggs,” warns Rudolph.

      Medium Rose Quartz Yoni Egg

      Tone those muscles with this medium egg, perfect for aiding with incontinence and heightening the sexual experience. More

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      10 Of The Most Common Phobias, Explained

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      By Nikolina Ilic

      Did you know there are more than 500 recognised phobias? Ranging from super common to incredibly rare, and from NBD to deadly serious, they’re more common than we think: according to Australasian Psychology Services, specific phobias are thought to affect around 11 per cent of the Aussie population. In South Africa, the biggest animal phobia is arachnophobia or the fear of spiders.

      “Approximately one-quarter of the population have one or more phobias, with the number one fear being glossophobia: fear of public speaking, which affects up to 75% of the population,” explains Mark Stephens, lifestyle hypnotherapist and phobia specialist. “Phobias can develop at any time of your life, but will often start when you’re a child and can be triggered by a single traumatic event or a series of events that induce fear.”

      The most common phobias:

      Trypanophobia: Fear of needles

      Mysophobia: Fear of germs

      Coulrophobia: fear of clowns

      Catoptrophobia: Fear of mirrors

      Glossophobia: Fear of public speaking

      Leptophobia: Fear of losing weight/ being skinny

      Hadephobia: Fear of going to hell

      Decidophobia: Fear of making decisions

      Pteronophobia: Fear of being tickled by feathers

      Hippopotomonstrosesquipedaliophobia: a fear of long words

      Phobias: Everything you need to know

      What is a phobia?

      A phobia is a concern or fear about certain situations or activities, like animals and objects. Fear is a rational response in certain situations, however, some people react to objects, activities or situations (the phobic stimulus) by imagining or irrationally exaggerating the danger, resulting in panic, fear or terror that is out of proportion to the actual threat. Sometimes, even the thought of, or simply seeing the phobic stimulus on television, is enough to cause a reaction. These types of excessive reactions may be indicative of a Specific Phobia.

      What happens when I have a phobia?

      People with phobias are often well aware that their fears are exaggerated or irrational, but feel that their anxious reaction is automatic or they are not able to control it. When exposed to the phobic stimulus, anxiety can reach excessive levels. Specific Phobias are often associated with panic attacks, during which the person experiences and is overwhelmed by physical sensations that may include a pounding heart, choking, nausea, faintness, dizziness, chest pain, hot or cold flushes and perspiration.

      How do I know if I have one?

      A person may have a phobia if they:

      Have a persistent fear that is excessive and unreasonable in relation to a specific object, activity or situation, such as heights, seeing blood or encountering a dog. Adults will be able to recognise that the fear is excessive; children with Specific Phobias may not be able to.

      Avoids situations in which they may have to face the phobic stimulus, for example not walking down a street where there may be a dog or refusing to go further than the ground floor of a building. If the situation is unavoidable, it is endured with distress.

      Finds that the anxiety or avoidance associated with such situations makes it difficult to go about daily life (for example, working, studying or seeing friends and family).

      What are the main categories?

      Specific Phobias are generally divided into the following categories:

      Animal type: fear that relates to animal or insects (e.g. fear of dogs or spiders).

      Natural-Environment type: a fear associated with the natural environment (e.g. fear of thunder or heights).

      Blood-Injection-Injury type: A fear associated with invasive medical procedures (e.g. injections), or by seeing blood or injury.

      Situational Type: a fear of specific situations (e.g. elevators, bridges or driving).

      Other: Any other Specific Phobias (e.g. fear of choking or fear of vomiting).

      What causes phobias?

      Several factors are likely to increase a person’s risk of developing a Specific Phobia. These include:

      A family history of mental health problems:

      A predisposition to anxiety may be passed down from a parent with a mental illness. Research has shown that children of moderately to severely depressed parents are up to three times more likely to have an anxiety disorder, and specifically a phobia, than children of non-depressed parents.

      Traumatic experiences: someone who has, for example, witnessed or experienced a traumatic event (e.g. being bitten by an animal or trapped somewhere like a cupboard) may feel extremely fearful of situations or objects associated with the event afterwards. By avoiding these, even when they are in a non-threatening situation, they may develop a phobia.

      What treatments are available?

      Phobias are treatable and seeking professional help is the first step towards recovery. Cognitive Behaviour Therapy (CBT) is the most commonly- used therapy for people with Specific Phobias and can be conducted either in group sessions or individually. Cognitive behaviour therapists work closely with people to develop a shared understanding of their thinking and behavioural difficulties. Therapists will help people to uncover unhelpful and unrealistic ways of thinking (e.g. “I will be trapped. Medication is also available, like antidepressants, however, there has been no clear indications of efficacy in using medication have been found in treating phobias.

      This article was first published in womenshealthmag.com.au More

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

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      Of all of the habits I’ve tried and failed to keep throughout my life—journaling, waking up early, getting off my phone an hour before bed—working out is one of the few I’ve kept. It’s annoying to admit, but I’ve always loved exercise; it clears my head and helps my mental health more than anything else does. But what isn’t consistent for me is my workout regimen—that is, until I tried the 3-2-8 method. 
      After seeing people talk about the 3-2-8 method every day on TikTok, I decided to finally investigate if it would be a fit for me and my goals. The videos I saw were full of women saying they absolutely swore by it, so I dove head-first into the routine two months ago, and have officially reached a consensus on whether or not I think it’s worth trying out. 
      Here’s exactly what happened when I tried (and stuck to) the 3-2-8 method.

      In this article

      What is the 3-2-8 method?
      Started by Natalie Rose (AKA @natalieroseuk), a U.K.-based pilates and barre instructor, the 3-2-8 method is more of a workout structure rather than a specific routine that lays out the exact exercises to perform. It’s divided into three parts that are to be completed over an entire week: Three days of weight training, two days of Pilates or barre, and an average of 8,000 steps per day. 

      What happened when I tried the 3-2-8 method

      It gave me structure 
      My usual workout routine consists of a combination of running, weight lifting, Solidcore classes, and some Pilates videos here and there, so off the bat, I loved that the 3-2-8 method would give me a little bit more structure. Rather than just doing what I felt like every day, it made me work off a checklist that felt productive to me. It allows for a lot of flexibility—if one day I didn’t feel like heading to the gym to lift weights, I’d do a Pilates video in my apartment instead—but gave me guidance on what workouts to do each week, rather than completely winging it.

      I enjoyed my workout routine more
      Something I’m definitely guilty of is obsessing over my workout routine to the point that it isn’t fun for me. I’m the person who does walks around the block before bed to hit my 10k steps every day, and I definitely beat myself up when I don’t get a gym session in if I had planned on it. But 3-2-8 allowed me to be gentler on myself, without sacrificing the quality of my workouts.
      One thing that I really love about 3-2-8 is that the 8,000 steps a day is meant to be an average, rather than something you need to hit every single day. So if I had a day I took fewer steps than usual, it didn’t matter, because I knew some days I took more than 8,000 steps. I kept track of my average daily steps in the health app on my phone, and really prefer keeping track of the weekly average over what I’m doing daily.

      I felt stronger
      I tend to prioritize cardio over weight lifting, but 3-2-8 pushed me out of my comfort zone and into taking weight lifting a little more seriously. I used the Madeline Moves app (which I’ve loved for over a year) for guidance on weight lifting, and I can’t recommend it more. It gives you a pre-programed weight lifting workout every day, so you don’t have to guess which exercises to do or how much weight you should be using. I looked forward to the three days I headed to the gym to weight lift more than I ordinarily would because of the aforementioned structure it gave me. Three days a week of weight lifting is super doable, and left me feeling strong and excited to go back every time I left.
      I’m newer to pilates, but I’ve enjoyed my journey into starting it more than I ever thought I would. I used the Alo Moves app to do pilates videos at home, and it always shocked me just how difficult they were. I’d find myself needing to take a breather more than I do in the gym or even on my runs, but it was easier on my body in ways that made it feel like it gave me recovery between gym sessions. After about a month, I noticed how much stronger I felt; I was lifting heavier weights in the gym and was making it through my pilates classes taking fewer breaks, which made me want to keep going.

      I noticed changes to my body
      I didn’t go into 3-2-8 wanting to shed a lot of weight, so I can’t speak on it from that perspective as I kept my diet the same as I always do; however, the biggest change I’ve noticed in my body from it is that I’m definitely more toned—particularly in my core. I feel physically stronger, and my body definitely looks physically stronger, too. 

      I love my workout routine more than I ever have
      If you’re someone who has the motivation to workout, but just wants to be told exactly what to do, 3-2-8 is absolutely for you. I look forward to my workout routine more than I ever have, and it gives me enough variety that I don’t think I’ll get tired of it like I have of other workout programs.
      I love that my workout routine now feels productive and challenging, but that my body doesn’t feel like it’s being pushed too hard. The structure of 3-2-8 has also saved me time in the long-run, as I don’t sit there debating which type of workout to do each day. I love keeping a checklist in my planner and checking off strength and pilates days each week, and prioritizing taking walks to hit my steps goal every week. If you’re debating trying 3-2-8, or are just looking for a new workout routine, I can’t recommend it enough. 

      This Low-Impact Workout Is Taking Over FitTok, and All You Need Is a Wall More

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      15 Hacks Dietitians Say Will Reduce Bloating Overnight

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      We all experience it: the uncomfortable bloat after an indulgent meal, while traveling, or before Aunt Flo comes to town, relegating your OOTD to the most forgiving pair of sweats you own. Yes, belly bloat is the digestive drama we all hope to avoid, but the all-too-common episodes are normal, albeit uncomfortable to say the least. The good news is we can reduce bloating naturally, sans any extreme measures (looking at you, fad diets). I asked dietitians for their tricks of the trade to de-bloat ASAP. From drinks to reach for to aid in reducing inflammation to simple habits to practice to get you to chill TF out, their hacks will help ease those not-so-glamourous symptoms of bloat (ahem, gas for one) and get your digestion functioning at its best. But first, let’s get into the bloating culprits and what to watch out for. 
       
      What are the common causes of bloating? 
      “Bloating is frequently caused by a build-up of gas in the intestine, AKA the gut,” explained Colleen Webb, MS, RDN, a gut health nutrition expert and Orgain Nutrition Advisor. “Everyone gets gassy when our gut bacteria (good and bad) feed on certain foods and ingredients, but some people make more gas or feel more bloated than others. To some, bloating is a sensation of fullness, whereas for others, it’s a distended belly that looks like you swallowed a beach ball.”
      While it can be difficult to pinpoint what may be causing the bloat (every body is different!), there are certain triggers that are known to set it off. We’re all guilty of scarfing down our lunches to rush back to work, but news flash: eating too quickly is among the line up of bloating culprits. Eating certain foods and drinks, like cruciferous veggies (think: broccoli, cauliflower, and cabbage), beans, and carbonated beverages, can bring on the need to unbutton your pants, especially for people with food intolerances or sensitivities. Then there’s the menstrual cycle that often makes your midsection swole (and not in a good way), thanks to changes in progesterone and estrogen levels that cause the body to retain more water and salt (read: bloating). Or, it could be a combination of the aforementioned factors in addition to other causes such as irritable bowel syndrome, inflammatory bowel disease like Crohn’s disease, and weight gain. 
       
      Hacks to reduce bloating 

      1. Identify food intolerances
      PSA: Food intolerances and allergies are on the rise; in fact, more than 20% of the population in industrialized countries suffer from a food intolerance or allergy. The top 3 most common ones? Dairy, gluten, and caffeine. When you have a food intolerance, symptoms (think: diarrhea, bloating, rashes) generally show up within a few hours of eating the food that you are intolerant to. Nicole Swingle, RD, a nutrition coach, suggested keeping a food journal: “Assess what foods or beverages are causing your bloating symptoms and what time of day or month bloating usually occurs,” she stated. If you suspect you have a food intolerance, look to your doctor or a registered dietitian who can diagnose any food intolerances, typically with an elimination diet.

      2. Reach for foods with added benefits  
      Ditch the processed and sugar- and sodium-laden foods that can contribute to disrupting the gut microbiome balance (hello, gut inflammation and bloating) for foods rich in antioxidants, antimicrobials, prebiotic fiber, and resistant starch. Antioxidant-packed foods like asparagus, spinach, berries, and sweet potatoes and herbs such as ginger, oregano, turmeric, and cinnamon don’t just taste great—they also help fight inflammation and support a healthy gut microbiota, according to Webb. “Consider adding more foods with prebiotic fiber and resistant starch to your diet, such as oats, barley, potatoes, legumes, and fruit to feed your healthy gut microbes and increase the production of certain types of fatty acids, including butyrate, which strengthens your gut barrier.”

      3. Practice mindfulness during meals
      Between work deadlines, fostering relationships, and maintaining your wellness routine, being fully present during each mealtime may seem like a luxury, but when we’re not mindful when eating, our gut pays the price. “Chewing each bite well without distractions or multi-tasking can help you relax and digest better by setting you into a more ‘rest and digest’ phase,” conveyed Paulina Lee, MSHS, RD, LD, a functional gut health dietitian and Founder of Savvy Stummy, LLC. According to Sarah Olszewski, MS, RDN, CDN, Owner of Sarah Lynn Nutrition, the simple act of chewing your food thoroughly helps “pre-digest” it, making it easier to break down later in the digestive process. So take a few deep breaths before you dive into your breakfast, lunch, and dinner, chew your food slowly and thoroughly, and enjoy each bite. 

      4. Eat lighter meals in the evening
      Sometimes there’s no getting around those late night munchies (we all succumb to them, and that’s OK). But, as a general rule of thumb, sticking to smaller, lighter meals come dinnertime will do your gut (and sleep quality) a solid. “Because of our body’s circadian rhythm, it starts to wind down and get ready for bed as the sun begins to set, meaning it will produce less stomach acid and may slow digestion compared to early mornings,” Lee described. Substitute heavier fare like pizza and steak with lighter dishes (Greek chicken bowls, anyone?). Bonus points for meal prepping your dinners for the week and setting a food curfew 2-3 hours before you hit the sack to ensure solid Zzzs. 

      5. Try taking supplements
      ICYMI, another bloating offender is an imbalanced gut microbiome (read: an imbalance of good versus bad bacteria in your gut). Taking a probiotic can tip the balance in favor of less gaseous bacterial strains, resulting in less gas and bloat. But be warned: Not all probiotics are created equal. “The clinical benefits of probiotics depend on many factors, including the species and strain of the probiotic,” Webb clarified. “Different strains of the same species can produce different results.” Webb recommended checking out the US Probiotic Guide to steer you in the right direction for the best probiotic for your needs. Of course it doesn’t hurt to load up on fermented, probiotic-rich foods, including sauerkraut, miso, kimchi, and sourdough bread.
      Another supplement worth considering having in your arsenal is peppermint oil. “Peppermint is an antispasmodic, so it can help reduce abdominal pain, cramping, mild gas, bloating, and overall discomfort,” Webb said. Interest piqued? Ask your healthcare provider to help you time and dose a peppermint oil supplement. 

      6. Drink plenty of water
      No matter your wellness goal, chances are staying hydrated is key to achieving it, and reducing bloat is no exception. “Hydration is both a long-term tip and a quick hack for relief from bloating,” Webb voiced. “When you’re dehydrated, the body holds onto fluids, leading to feelings of bloating and fluid retention. Plus, dehydration contributes to constipation, another culprit of bloating.” Start your morning with a glass of water (yes, before your coffee) and set small goals to drink a defined amount of water throughout the day. And if plain water isn’t your fave, try adding flavor to it with fruits, cucumber, or mint (just avoid sparkling water—more to come on carbonated drinks). However you take your water, sip slowly—chugging it can lead to GI discomfort, Webb warned.

      7. Make a cup of tea 
      If you need a break from drinking just H2O, look to your tea cabinet or drawer for inspo. Specifically, opt for peppermint, ginger, dandelion, and fennel varieties. “Peppermint is an antispasmodic, so it can help reduce abdominal pain, cramping, mild gas, bloating and overall discomfort,” Webb stated. As for ginger tea, the plant known for its spicy zest has antioxidant and anti-inflammatory properties that can help with digestion by stimulating saliva and stomach acid production, according to Lee. She also gave her stamp of approval for dandelion and fennel teas: “As a bitter digestive, the bitter properties in dandelion can aid upset stomach, bloating, gas, and constipation, help with protein and fat breakdown, improve stomach acid, and support liver and detox function,” Lee spelled out. “The anti-inflammatory and antimicrobial abilities of fennel seeds calms your digestion by relaxing digestive muscles to help get things moving in your gut.”

      8. Assess your fiber intake   
      High-fiber foods—popcorn, whole nuts, raw vegetables, just to name a few—are harder to digest and can worsen bloating and gas in some individuals. If those are usual suspects in your diet, Webb encouraged breaking down the so-called roughage of those foods: roast your veggies, steam leafy greens, choose nut butters over whole nuts. In the same vein, Swingle advocated gradually (gradually being the operative word) increasing your dietary fiber intake, namely soluble fibers like bananas, oats, and flaxseeds to help you stay regular and reduce bloating.  

      9. Consider ginger your BFF
      Ginger might as well be the next best thing to a cure-all for bloat because it has antioxidant and anti-inflammatory properties, and gingerol, a natural component of ginger root, benefits gastrointestinal motility (AKA the rate at which food exits the stomach and continues along the digestive process). Get your ginger in in the form of tea, freshly grated or minced ginger root that you can add to sauces, dressings, or salads, or a condiment (think: sushi). Bottom line: However you choose to add ginger into the mix, you’ll be helping along your digestion and combating bloat.

      10. Walk it out
      It turns out hot girl walks do more than just improve your cardiovascular fitness. One of Webb’s quick de-bloating hacks? You guessed it—taking a walk. “​​Light movement can help propel trapped gas out of the intestine,” she said. A 2008 study published in the Journal of Gastrointestinal and Liver Diseases found that walking helped move food through the stomach much more quickly. As stated by Everyday Health, the faster the stomach empties, the more quickly gas is able to move into your small intestine and cause less distress.

      11. Do a yoga flow
      Check off working out and getting rid of bloat in one fell swoop by assuming yoga poses like child’s pose, spinal twist, seated forward bend, cat and cow, and downward facing dog. “Certain poses of yoga, such as child’s pose, help to release gas from the digestive tract by altering the positioning of the abdominal muscles,” Olszewski pointed out. Lee agreed: “Not rigorous workouts, but simple movements and yoga stretches, like side bending and downward dog can help massage the digestive tract to relax and enhance our digestive system to stimulate digestive enzymes.” In other words, no burpees or pounding the pavement here. 

      12. Apply gentle heat 
      There’s something comforting about a hot cup of tea, taking a warm bath, your trusty heating pad—and the same goes for when you’re trying to relieve bloat. Webb cited that while heat doesn’t directly improve bloating, it can help to ease discomfort that stems from bloating. Applying a little heat can go a long way in helping relax the muscles in the gut that experience added pressure when bloated and do away with gas and gas pain. To take it a step further, take a cue from Webb and grab a cozy blanket and your heating pad and lay on your left side with your knees to your chest. The result? Releasing trapped gas.

      13. Try self-massage
      Call it self-care or a natural remedy for bloating, Olszewski touted self-massage of the abdomen for its ability to aid in encouraging passage through the gastrointestinal tract. Lymphatic drainage massage to be specific—a manual technique that stimulates the lymphatic system, which helps the body detoxify and remove damaged cells, bacteria, or toxins—may minimize excess fluid retention and bloat. To take matters into your own hands, give it a go on your stomach. Start by opening your lymph nodes with light presses, then make circular, clockwise movements around your navel, followed by consecutive up-and-down movements, from your stomach to your lymph nodes. Then, on one side of the body, using both hands, make pushing movements from the side towards the lymph nodes. Repeat on the other side.

      14. Manage stress 
      It goes without saying that stress can wreak havoc on your health, not to mention your digestion. “Stress affects so many bodily functions, especially those related to the digestive tract,” Webb confirmed. “When feeling bloated, check in with yourself… Are you feeling extra stressed?” Enter: your stress management toolkit, whether that looks like meditating, journaling, or taking in nature. Olszewski served up her go-to method: meditation. “Meditation and/or deep breathing stimulates the vagus nerve, which signals contraction of the gastrointestinal tract to push components through,” she illustrated.

      15. Prevent swallowing excessive air
      “Eating too quickly, drinking through straws, chewing gum, or drinking carbonated beverages can lead to excessive air intake that builds up in the gastrointestinal tract,” Olszewski indicated. Recap: Swallowing excessive air equals gas and bloating. I hate to be the bearer of bad news: that means giving up soft drinks, popping champagne, and cracking open the sparkling water. If you need more convincing when it comes to breaking your gum habit, I get it. Webb laid it out clearly: “Most sugar-free gums have sugar alcohols, which are poorly absorbed, so they travel to the colon where they produce gas. That said, even sugar-free gum can lead to bloat via ingesting too much air.”

      9 Overnight Hacks to Reduce Inflammation More

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      What to Eat Before and After a Workout For Optimal Results

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      When it comes to transforming your body, there are many factors that play a role. It’s no secret that good nutrition is key for overall health, so making it a priority before, during, and after workouts should be a no-brainer. Regardless of what level of fitness you’re at, fueling for exercise can provide many benefits, such as sustaining energy during a workout, preventing injuries, aiding in muscle recovery, and seeing results in our strength and endurance. If you’re not sure where to start with sports nutrition, keep reading for tips on what to eat before a workout and what to eat after a workout for optimal results.
       
      What to eat pre-workout
      To get the most out of your workout, when you eat prior to it is essential. Having a balanced meal that includes whole grains, protein, carbs, and a healthy fat 3-4 hours before a workout will give you the sustained energy you need to meet your goals. As you get closer to a workout (think: within 1-2 hours), opting for a lighter snack is key to avoid cramping or feeling sluggish. When it comes to choosing what foods to eat before a workout, aim to include produce (for vitamins, minerals, and carbs to fuel cells) and a protein source (for muscle health). Some snack ideas include:

      Apple and string cheese
      Banana and peanut butter
      Cherry tomatoes and hummus
      Berries and yogurt
      Carrots and natural jerky

      If you don’t like eating before a workout, it’s OK to skip a snack as long as you are well hydrated and are not feeling low energy or weak.

      What to eat post-workout
      The goal of a post-workout meal or snack is to refuel and flood nutrients to depleted cells. Ideally, you should aim to include a carbohydrate to give energy back to your body, a protein to help repair muscle tissue, and produce and healthy fats to help protect cells. If you’re not able to get a meal in after a workout, opt for a quick snack like a tuna/chicken pouch, dry roasted edamame, hardboiled eggs, yogurt, or string cheese. Some post-workout recovery meal ideas include:

      Smoothie with berries, protein powder, chia seeds, and leafy greens
      Oatmeal with nut butter and banana slices
      Whole wheat tortilla with avocado, shredded chicken, and bell peppers
      Brown rice, lean protein (i.e. chicken, fish, or tofu), and stir-fry veggies
      Baked sweet potato, leafy greens, black beans, and avocado cilantro dressing
      Whole wheat crackers and tuna salad with olive oil mayo and grapes

      The importance of hydration
      You’ve heard it time and time again, so while it’s nothing new, I’m here to confirm that staying hydrated is key to optimal workouts. I mean, if Taylor Swift drinks 10 bottles of water a day, shouldn’t we all? While drinking water won’t make you a global pop star, it will help prevent muscle cramps and injuries. A good rule to follow is to aim for nine glasses (72 fluid ounces) of water per day. Physical activity increases your hydration needs, so keep this in mind while working out. On extra sweaty days, replenishing with electrolytes can aid in hydration. You can try using electrolyte drink mixes or drinking coconut water with a pinch of sea salt. And for a fun post-workout hydration booster, try watermelon pops.

      Natural supplements to aid in workouts
      Sometimes you need a little extra energy boost before or after a workout. Here are some natural supplements you can turn to for enhanced performance and a speedier recovery:

      Caffeine 
      Choosing caffeinated beverages before workouts may enhance your athletic performance and rev up your metabolism. If coffee isn’t your thing, try sipping on matcha for an energy boost and additional antioxidants.

      Quick-digesting carbs
      When you have less than an hour before a workout and you need fast, sustained energy, opting for quick-digesting carbs is where it’s at. Try opting for foods such as bananas, applesauce, or canned fruit in water. 

      Turmeric and ginger 
      Turmeric and ginger are natural anti-inflammatory foods, which can help prevent muscle soreness. Try adding them to smoothies and lattes, or season your eggs, cooked veggies, or pasta dishes with turmeric (and black pepper for better absorption!). 

      This Low-Impact Workout Is Taking Over FitTok, and All You Need Is a Wall More

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      I Asked Kourtney Kardashian’s Ayurveda Guru How To Update Our Routines for Better Health

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      Whether or not you consider yourself a Kardashian stan, it’s no secret that the eldest of the siblings (Kourtney, of course) has carved her own domain as the health and wellness buff of the high-profile family. While Kourtney Kardashian is a wellness authority in her own right, she has a team of experts around her to optimize her well-being. Enter Martha Soffer, Kourt’s personal go-to and also one of the most sought-after Ayurvedic experts in Los Angeles. ICYWW, Ayurveda, which translates to “the science of life,” is an ancient natural system of medicine (dating back more than 5,000 years) that creates a balance of body, mind, and consciousness (consider it the OG of wellness practices).
      An internationally-acclaimed Ayurvedic doctor, chef, herbalist, and Founder of Surya Spa in Southern California, Soffer knows a thing or two about achieving optimal health. I may have first heard about her through a reality TV show, but Soffer’s work (and Ayurveda as a whole) is so much deeper and more important that trending headlines or celebrity faces. Known as the western leader of modern Ayurveda, Soffer aims to translate 10,000-year-old ancient practices of Ayurveda into a modern language, making it accessible and adaptable to every routine. She shared with me a few key pieces of advice for improving your wellness and optimizing your wellbeing for a more balanced life. 

      Meet the expert
      Martha Soffer
      Ayurvedic Guru and Founder of Surya Spa
      Martha, considered a preeminent leader of modern Ayurveda, remains ardently focused on bringing Ayurveda to the center of modern wellness. With her beloved line of premiere, natural skincare and wellness products, Martha, Surya, and her all-female team are putting the goodness, simplicity, and practicality of Ayurveda in everyone’s hands.

      Minimize processed foods
      To Soffer, wellness is being able to wake up in the morning and know that even on days with a packed schedule, she feels good and clear. Her #1 non-negotiable wellness habit? Maintaining a healthy, wholesome diet. “I want to emphasize the value of eating well, which means minimizing processed foods,” Soffer expressed. “Even though I said never eat junk food, it doesn’t mean if you eat a Twinkie, your life is over—Ayurveda is about favoring what’s good and, you know, avoiding the rest. Lean into what’s good.”
      In Ayurveda, each person has their own particular pattern and balance of the three principal energies of the body, known as doshas: vata (air), pitta (fire), and kapha (earth). And if one element is out of balance, they all have the potential to be affected, and symptoms manifest in our minds and bodies (read: sicknesses and diseases). The good news is whether you feel stressed or drained, you can calm and energize yourself through what you eat. For example, if you’re feeling worked up, skip the spicy foods and, instead, reach for cooling foods like cucumber, zucchini, greens, berries, coconut, and watermelon. Take one quick peruse of Surya’s Ayurvedic recipes and you’ll see that organic fruits and vegetables, mung beans, basmati rice, ghee, and cilantro are recurring themes. In other words, add those to your grocery list stat! 

      Carefully choose your beauty products
      PSA: Not compromising your health goes beyond what you put on your plate. It also means being mindful of the skincare products you use. “What you put on your body is as important as what you put in your body,” Soffer echoed. “We absorb it all.” Translation: Replace products that contain ingredients linked to hormone disruption and skin irritation. While Ayurveda’s MO is “beauty comes from within,” the Ayurvedic tradition is also abundant with beauty and self-care rituals (more to come on that) that pull double duty, focusing on both the exterior of the body and improving overall wellness. 
      Case in point: Soffer’s skincare routine. She starts with Surya’s Balancing Face Oil, which she massages into her face and neck, followed by stimulating marma points, AKA anatomical locations in your body where a concentration of life energy exists. According to Surya’s Instagram, “Proper activation opens the body’s energy channels and produces benefits unique to each marma, including deep relaxation, hormonal balance, and expanded consciousness.”
      Then, Soffer applies their Balancing Collagen Cream that she combined Ayurvedic wisdom with a generations-old family recipe to create. Spoiler: It’s said to lock in moisture, increase elasticity, and stimulate collagen production (hello, supple skin!). Lastly, she rounds out her beauty regimen by applying whichever Surya Abhyanga Oil—Calming, Cooling, or Energizing—is appropriate for the day, depending on what she feels she needs. Bottom line: Taking care of your skin is a form of self-care, so stick with non-toxic skincare products made with all-natural ingredients to give your body the TLC it deserves. 

      Meditate every day 
      Soffer typically wakes up “feel[ing] happy that I can give love to my family, to our guests at Surya, and that I can conquer the world,” she shared with me (now if that doesn’t convince you to heed Soffer’s wellness advice, I don’t know what will). But before she gets busy devoting her time to her family and clients, she starts her day with meditation. More specifically, she practices 20 minutes of Transcendental Meditation® (TM), which she’s been doing twice a day, every day for 34 years (#goals). 
      What exactly is Transcendental Meditation®? “TM® technique allows your active mind to easily settle inward, through quieter levels of thought, until you experience the most silent and peaceful level of your own awareness; pure consciousness,” says the organization’s website. In another interview, Soffer shared why she’s drawn to the method: “It’s completely effortless, and always works,” she affirmed. “It also speaks to the core of Ayurveda, in that this easy practice brings us effortlessly to a state of balance where our three doshas return to exactly where they should be: at peace with ourselves.” If you’re not sure which type of meditation style is right for you, start by trying different ones: mindfulness, movement, mantra, etc. to see which clicks with you.

      Prioritize a thorough morning routine
      Along with her daily meditation practice, Soffer can’t live without her basic Ayurvedic routine known in Ayurveda as Dinacharya: tongue scraping, dry brushing, oil pulling, and Abhyanga or self-massage. “All of us already have things we do each morning: brush your hair, brush your teeth, wash your face, etc.,” she said. “But if we can just add a few more simple things, we’ll get so much more benefit. Maybe we go to bed a little earlier to get up a little earlier, get a little meditation in, do a little abyhanga (or scrape your tongue). Once it’s a habit, the idea of not scraping your tongue will seem as gross as not brushing your teeth! And the health benefits will make themselves apparent when you just start to feel better. That’s what really counts.”
      Scraping your tongue helps rid bad bacteria, toxins, food debris, and dead cells that accumulate on the surface overnight. Try a a copper tongue scraper, as it has antibacterial and antimicrobial properties. As for dry brushing, the practice not only exfoliates the skin, but also increases circulation and assists with the body’s natural detoxification process (see: lymphatic drainage). Oil pulling is another ancient Ayurvedic practice that involves swishing a tablespoon of oil, such as coconut or sesame, around your mouth for 20 minutes each day, which helps to draw out toxins and bacteria that cause discoloration. Bonus: the natural remedy is said to whiten teeth.
      Lastly, implementing self-massage can help to increase circulation, reduce inflammation, clear any bodily obstructions, including stagnation, heaviness, and blockages, not to mention decrease stress levels and improve quality of sleep. “It’s easy to think that because it’s so simple it doesn’t make much difference but it really does,” Soffer voiced. “I’ve stopped doing Abhyanga to see what happens, and I absolutely feel the difference in my body and my mental state. The Abhyanga oils move the toxins out and calm the nervous system.” To get a better idea of Soffer’s full Dinacharya, she gave us a glimpse in this Reel. 

      Try a Panchakarma treatment
      Panchakarma is a bespoke program for the body, mind, and spirit that cleanses and rejuvenates. “This is the most important thing we do at Surya,” Soffer conveyed. “It’s so simple—just diet, massage, oils, and herbal blends—yet so powerful. It removes the toxins that build up, and it puts your body back in balance with itself so you can feel your best.” Panchakarma typically involves a five-step process overseen by a trained Ayurvedic practitioner and can last anywhere from 3-28 days. During that time, a series of individually-customized treatments are carried out to address core imbalances, eliminate toxins, and promote balance.
      Don’t have access to (or $$$ for) an Ayurvedic practitioner? You can recreate Panchakarma at home by adopting simple self-care practices and herbal remedies based on what feels best for you. Start by becoming more intentional about your morning routine and pick up the essential habits: oil pulling, tongue scraping, dry brushing, self-massage, a shower, and warm lemon water, and fit in meditation, gentle yoga, and walking throughout the day. As far as what to eat during the program, it’s recommended to follow a three-day menu consisting of predominantly kitchari (a dish made of rice and lentils that is said to strengthen your Agni (AKA digestive fire) and nourish your body without weighing down your digestive system), cooked vegetables, soups, and teas. 
      But first, take this quick questionnaire to determine your individual Vikruti, or current state, and breakdown of doshas (FYI, most people will have one dominant dosha). For example, if your Vikruti shows you’re Vata-dominant, you’ll want to try taking a Vata-balancing approach to your self-care, eating, and fitness that will counterbalance Vata’s cold and dry energy. Prioritize more grounding and warming activities like self-massage, meditation, and getting plenty of quality sleep, foods like cooked vegetables and soups made with ghee, and activities like yoga, Pilates, or brisk walking. The main takeaway? Practice self-care, eat, and exercise based on what is best for your body and dosha.

      7 Health Tips Ayurveda Taught Me That Changed My Life More

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      “How I Overcame Disordered Eating And Found What Works”

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      Foodstagram is a universe on its own. Scrolling through, you’ll find Reels upon Reels of delicious dribbles and salads packed with #healthy ingredients. What you may not find in the caption is people talking about why they’re so into food – healthy food, specifically. Many people are struggling with bad eating habits, but how many actually overcame disordered eating?

      When Jo Hill, the personality behind the popular foodie account @pullupsandpeanutbutter started on a journey where she overcame disordered eating in 2018, she realised that part of her food journey was to also speak about her recovery openly. It formed part of her entry into our very own Women’s Health Fit Foodie competition in 2018.

      “I hadn’t realized at the time that there were other women who could relate to what it was that I’d been through,” she says.  

      How it started

      At the time, Jo was competing in powerlifting competitions and it felt empowering. “It was quite a liberating sport because you’re focusing on the weight that you’re lifting and not what you look like,” she says.

      However, the competitive side of the sport came with restrictions that forced Jo back into uncomfortable territory. In order to compete in her weight category, she needed to lose weight in a very short amount of time for the weigh-in that preceded competitions. “The diet that I was given by my trainer at the time was like 800 calories [a day] and I needed to weigh myself every day,” Jo recalls. While it was only for two weeks, Jo experienced problems, since she had done restrictive dieting like this for years. “I was under-eating so much and my metabolism was just so used to receiving so few calories that I wasn’t losing any weight,” she says. Soon after, she quit the sport for something more mindful.

      The big change

      With this, Jo decided to “flip the narrative” on the content she shared. “I think the first blog post on my website was about me ruining my metabolism through extreme dieting,” she says. Soon thereafter, sharing became part of her journey toward healing.

      This involved gaining weight, which was a scary prospect for someone who’d been so afraid of food for so long that she’d stuck to tiny caloric allowances for years, even eliminating nuts and avocado from her diet (even healthy fats can become scary). “I think that’s when I decided to start creating healthy recipes that I could include and to try and make little challenges for myself to overcome fear foods,” she says. Part of overcoming her fear? Creating decadent treats with healthier ingredients. Enter protein doughnuts and anything chocolate, including low-calorie waffles, brownies and power balls.

      How it’s going

      Through sharing her journey, she realised that many women had unhealthy attitudes towards food and viewed so many things as “bad”. Jo disagrees with this view completely. “There is no messing because there’s not a diet and there’s no finish line. It’s creating a healthy lifestyle that you can sustain,” she says. “And if it’s having a slice of cake, that’s healthy. Yes, it’s obvious it’s not ‘healthy’, but it’s healthy for your mental health.” More

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      6 Supplements Experts Say Women Should Take in Their 20s

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      If you’re putting in the work when it comes to taking care of yourself and your body but are still feeling exhausted, vitamins and supplements might be the support your body is yearning for. However, identifying which vitamins you need can be difficult, especially in your 20s. As much as I loved the Flintstones multi-vitamins I took from ages three to 11 (you know the ones), those probably won’t do anything to your adult body. #VitaminsForWomen has over 15.8 million views on TikTok, with ashwagandha, vitamin D, and magnesium topping the charts as some of the most popular and expert-recommended vitamins, but there are hundreds of vitamins advertised on TikTok, media outlets, and influencers’ pages, so it’s easy to get overwhelmed and confused by how much you should be taking each day.
      If you’ve ever googled “What vitamins should I take” and left more confused and overwhelmed than before, same. So I wanted to simplify your request for the perfect supplement routine by clarifying what we really should be taking in our 20s (because the body needs different things at different ages). 
      To curate the ultimate supplement selection, we talked to doctors, pharmacists, and medical professionals about which vitamins you should add to your routine. BTW, everyone has different health goals and preferences so take that into consideration when choosing your daily vitamins, and always talk to your doctor to formulate a routine that’s best for you; this list is based off of suggestions from experts that are meant to serve as a starting point to guide you and your health care team. Read on to find out the expert-recommended supplements you should add to your morning and nighttime routine whether you’re at the beginning of your 20s or entering your 30s.

      1. Magnesium Glycinate
      Magnesium glycinate is one of the highest trending vitamins on TikTok right now with the hashtag #magnesium holding over 535.5 million views, and turns out there’s good reason. “Magnesium glycinate helps reduce stress and anxiety, regulate bowel movements, and improve sleep,” explained Jillian Smith, a registered dietician. According to Mayo Clinic, magnesium supports muscle and nerve function as well as energy production, helping you combat the exhaustion and muscle aches that comes with being a woman in your 20s. 
      Dr. Diana Rangaves, PharmD, RPH says to get the most out of magnesium, you should be taking 350 mg a day, preferably at night as it can help improve sleep quality. Furthermore, it can actually help with certain symptoms. “For those pounding headaches or dreadful hangovers, leave the ibuprofen and aspirin behind and reach for magnesium instead,” Dr. Rangaves recommended. In fact, if you have frequent headaches or migraines, Dr. Rangaves says this could be a sign that your body lacks magnesium (research on magnesium has confirmed it can be effective as an acute treatment option for headaches). 

      2. B Vitamins
      There are eight different B vitamins and each one impacts the body differently, but they’re all known for increasing energy levels. If you’re concerned with energy levels, Dr. Zeeshan Afzal, MD said you should consider adding B vitamins like B3, B6, and B12 to your morning routine. “Vitamin B3 regulates your body’s serotonin and metabolism levels, possibly providing aid to those who suffer from stress or anxiety,” Dr. Rangaves explained. To keep your immune and nervous systems strong and developing, experts recommend vitamin B6. A 2019 study published by the National Library of Medicine proved that a higher B6 intake is associated with lower depression and anxiety in women, making it an ultimate vitamin for women looking to boost their moods. 
      Dr. Dimitar Marinov, MD, Ph.D. said women who are vegans or vegetarians might need to add a B12 supplement as it is usually found in animal products. “Vitamin B12 is necessary for proper nerve function and the production of red blood cells,” says Dr. Marinov. “The recommended daily dose of Vitamin B12 is 2.4 mg, however, vitamin B12 has no toxicity, so even higher doses are safe to supplement.”

       
      3. Iron
      To put it frankly, people who menstruate need to be mindful about their iron intake. “While menstruating, women can lose anywhere from one to six milligrams of iron per pint of blood depending on their average flow, therefore it is necessary to facilitate the production of more iron,” Dr. Rangaves said. Not all women experience low iron, so chat with your doctor about your diet as well as testing to see if you’re getting sufficient iron from food. “Low iron can cause extreme fatigue, chest pains, frequent headaches, as well as shortness of breath, so supplementing with iron could provide relief to some women,” says Dr. Erika Aragona, a board-certified family medicine physician. 
      “The recommended daily dose of iron for women in their 20s is 5-10 mg a day,” Dr. Marinov recommended. “Sufficient levels of iron can improve energy levels, reduce the risk of anemia, and improve overall physical performance.” So whether you’re looking to feel more energized throughout the day or you want to see more progress between trips to the gym, consult with your doctor to see if iron could be a beneficial supplement based on your health concerns and issues. 

      4. Probiotics
      By now, you probably already know how critical gut health is to your overall health. “Gut health is so important when it comes to having a healthy microbiome, balancing immunity (did you know our immune cells line our intestinal walls?), and helping with overall health,” Dr. Aragona said. “Probiotics can help restore good bacteria and promote a healthy system.” Similarly to iron, be aware that digesting large amounts of probiotics can have the opposite effect on the body, giving you a bacterial overgrowth. Experts say when choosing your probiotic, aim toward a colony-forming unit count of 20 billion with at least six different strains listed on the supplement facts. 

      5. Vitamin D
      Vitamin D is most commonly absorbed from exposure to the sun, but during those endless winter months, it can be beneficial to incorporate a vitamin D supplement into your morning medications. “Vitamin D supports an active immune system, a healthy mood, and strong bones, muscles, and teeth,” Dr. Chanté Wiegand said. When selecting vitamin D, Dr. Wiegand advised to choose a D3 supplement. “Vitamin D in the D3 form is better absorbed in the body than D2, encouraging your digestive system to consume calcium and phosphorus—building and sustaining strong bones. Also make sure your supplement has the right other nutrients because vitamin D needs additional ingredients to help the body actually absorb it. “Your vitamin D supplement should also contain vitamin K2, which helps to ensure that calcium is directed appropriately within the body to the bones, not arteries,” Dr. Wiegand recommended. 

      6. Ashwagandha
      Whether you’re experiencing stress in the workplace, in social settings, or in your daily life, studies have shown that ashwagandha is a natural stress reducer capable of providing relief to women in their 20s. “Ashwagandha, an herb that has been used for centuries for its many medicinal purposes, can help with stress by managing cortisol levels,” explained Trista Best, MPH, RD, LD, a registered dietician and nutrition professor. “Cortisol is known as the stress hormone which is produced by the adrenal glands in response to worry.” Best says ashwagandha easily targets cortisol levels elevated due to ongoing and uncontrolled stress. Experts recommend breaking up your ashwagandha intake between two dosages (about 300 mg in the morning and 300 mg in the nighttime). Best known for reducing stress and anxiety, the herb has also been known to increase muscle strength, raise sexual function, and support heart health. 

      I Never Think Supplements Work, but These Viral “Bloat” Pills Made Me a Believer More