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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. 

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      The Internet Is Raving About the 75 Hard Challenge, So Is It As Effective as It Seems?

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      We have TikTok to thank for putting us up to countless workout trends (hello, 3-2-8 method or Wall Pilates) and challenges (think: plank, dragon flag, barbell), but it has yet to test more than just our fitness prowess—that is unless you’ve taken part in the #75Hard challenge. Yes, it sounds vague and intimidating, but enough to leave you wanting more. So, what is 75 Hard? “If you’re looking for a new fitness program or challenge, this is not it,” says the program’s website. Rather, it’s a “transformative mental toughness program” that combines fitness, nutrition, self-improvement, and physical and mental discipline. Although not new to the scene, with 1.5 billion views to date (yes, billion), the 75 Hard regimen is still going strong—and the before and after photos of participants alone can be alluring enough to make just about anyone consider doing it. But is it all that it’s cracked up to be? I turned to experts to find out.   

      What is 75 Hard?
      75 Hard was born out of an interview creator Andy Frisella, a podcaster and CEO of the supplement company 1st Phorm, had with “Iron Cowboy” James Lawrence (he completed 50 Ironman races in 50 consecutive days across all 50 states), who told him that you must  put yourself in uncomfortable places in order to develop mental fortitude. The 75-day program is based on the following daily criteria:

      Follow a diet, which can be your choice, but it must be a structured eating plan with the goal of physical improvement. No alcohol allowed.
      Complete two 45-minute workouts, one of which must be done outdoors.
      Take a progress picture.
      Drink one gallon of water. 
      Read 10 pages of a non-fiction book (audiobooks excluded).

      If you don’t follow through on any of the set guidelines, the challenge resets at day one. And no modifications are allowed–yeah, it’s intense. 
      On 75 Hard’s website, Frisella claims that his program will show you how to boost your confidence, self-esteem, self-worth, self-belief, fortitude, and grittiness—making a positive impact on yourself, your career, relationships, time management, thinking, and physical shape. “75 HARD is the only program that can permanently change your life…from your way of thinking, to the level of discipline you approach every single task in front of you with,” he states. 

      @healthgab
      #75hard #fyp
      ♬ original sound – Rylee Jade

      What experts are saying
      While 75 Hard may sound good on paper, I’m skeptic of anything too rigorous or restrictive, so of course I had to dig deeper by grilling doctors, dietitians, and fitness trainers to break down the pros and cons of the program.

      Pros
      “75 Hard is a great way to develop discipline and mental toughness,” said Dr. Brittany Robles, MD, MPH, CPT, an OBGYN physician and NASM certified personal trainer. “By committing to 75 days of strict adherence to the program, you’ll be training your mind to push through discomfort, which is the biggest factor in achieving long-term goals. Additionally, 75 Hard can help you develop healthy habits, such as regular exercise, proper hydration, and mindful eating.” Erica Baty, RDN, CDE, a registered dietitian and fitness instructor, agreed that most of the “rules” of 75 Hard are generally healthy habits: “Reading, exercising, being active outside, consuming a healthful diet, and drinking lots of water have all been shown to provide numerous health benefits such as more energy, weight maintenance or weight loss, improved body composition and lower risk of chronic diseases.”

      Cons
      Dr. Shoaib Malik, MD, a board-certified family medicine doctor, warned that it’s important to understand the full picture (read: the good, the bad, and the ugly) of the challenge before deciding whether it’s right for you. He cited that the strict requirements of the challenge can be intense, leading to burnout, injury, or negative impact on mental health for some individuals, as well as the potential pitfalls related to negative body image. Catherine Karnatz, RD, creator of Nutrition Education RD, echoed the same concern that 75 Hard can give rise to: “Taking a progress picture daily may spark an obsession with your physical appearance, frequent body checking, and body dysmorphia. In the most severe cases, poor body image and restrictive eating habits may contribute to disordered eating and eating disorders.”
      Alayna Curry, a NASM certified women’s fitness specialist, also pointed out that while 75 Hard is meant to be challenging with the goal of achieving radical change, it’s not sustainable. “The average person can’t commit to exercise 7 days a week, let alone 2 workouts a day,” she asserted. “As soon as people give up the strict routine and go back to ‘normal,’ it will be hard to maintain the changes they’ve experienced.”
      There may be even more potential cons based on what “diet” you choose, including restricting alcohol. to mention the repercussions of adhering to an overly restrictive diet “While I encourage following an eating plan that will be personally sustainable for your lifestyle, I do not recommend completely cutting out entire food groups that you enjoy,” Karnatz voiced. “Categorizing different foods that you eat as ‘good’ or ‘bad’ can create disordered behaviors and fear around food.” 

      The Everygirl verdict
      We encourage doing what feels right for you, first and foremost. While we provide expert opinions and possible factors for your consideration, only you know what is right for you. But as for whether or not we think 75 Hard is worth it? Factors like getting outside, reading 10 pages of a book, and being conscious of fitting in movement and nutrient-dense foods are undoubtedly beneficial, and perhaps the structure might help you find motivation or stick to goals that otherwise feel difficult. 
      That said, the challenge can be especially triggering for anyone with a disordered relationship with food or exercise, particularly the progression photos that give more focus on appearance than more important factors like how you feel and your well-being. The restrictions (no alcohol, going outside of your eating plan, exercising every day) leave little to no room for flexibility and can lead to detrimental and obsessive behaviors.
      Plus, the truth is that our minds and bodies feel and need different things every day: you may feel ready to conquer the world after a 45-minute morning workout and afternoon walk on one day, but on other days, your body will let you know it needs rest, which isn’t a part of the 75 Hard plan (FYI, rest days are just as important as your workouts). Word to the wise: The program isn’t backed by science or guided by a trained expert, so it should be taken with a grain of salt. What’s more, for a plan to be effective and attainable—be it a fitness, eating, or career—it needs to be sustainable and enjoyable, and 75 Hard doesn’t fit the bill for most people. 
       
      Alternatives to 75 Hard
      If you’re looking for some structure in your workout and diet without the hardcore measures of 75 Hard, consider it’s less stringent, more accessible cousin 75 Soft. Created by TikTok fitness influencer Stephen Gallagher, this alternative challenge to 75 Hard calls for one rest day, limits drinking rather than cutting it out entirely, and doesn’t require any pictures, making it a more flexible and realistic option—with one caveat: it only includes one day of recovery (hot tip: If you need more than one day of recovery, always listen to your body). The four rules of the 75 Soft challenge are as follows:

      Eat nutritious foods and only drink on social occasions.
      Train 45 minutes a day, with one day designated for active recovery per week.
      Drink 3 liters of water a day.
      Read 10 pages of any book (audiobooks are allowed).

      PSA: You can achieve mental toughness without committing to fitness trends and putting yourself through extreme practices. Instead, stick with movement that brings you joy and create your own little challenges. If you do Pilates two times a week, try adding one more sweat sesh a week. Maybe you’ve just discovered lifting weights makes you feel like a badass and you can’t get enough; make it a goal to add more reps to your back squat every two weeks (think: 8-10 squats week 1, then 10-12 squats week 3, and so on). Whatever your health and fitness goal—attaining mental toughness, eating healthy, working out more—it’s not all or nothing, and taking the what-makes-you-feel-good approach wins—TikTok trend or not. 

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      Alix Earle Just Dropped Her Full Wellness Routine, and Her Self-Care Advice Is Amazing

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      My senior year of college consisted of applying for jobs, finishing out my internship, and relishing in the last moments before going out in the real world and #adulting. For Alix Earle, University of Miami senior and TikTok superstar who quickly reached elite status on the social media platform in the last year (with 4.8 million followers to date), college life looks a bit different.
      Sure, she lives in an apartment she shares with five roommates, bounces between classes, tailgating, and frat parties, and struggles through assignments like the rest of us, but she’s also hobnobbing with the likes of Miley Cyrus, securing business collabs, and sharing makeup looks with her millions of fans in her trademark “Get Ready with Me” (GRWM) videos. I have to wonder how she juggles it all and finds balance with her recent social media fame. Thanks to Earle’s media interviews and in-demand TikTok videos, she let us in on her wellness routine. Read on to get the inside scoop on her go-to workout routine, eating habits, and self-care practices, and then try them for yourself (I know I will!).  

      Her workout
      When’s she not slaying it in front of the camera or jet setting, you’ll likely find Earle fitting in a solid workout sesh. As for the exact breakdown of her typical WOD (workout of the day, ICYMI), she relies on a few tried-and-true routines. “My routine often depends on what I’m feeling that day, but I usually start off with 12-3-30 on the treadmill and then go from there,” Earle explained to E! News. After 30 minutes on the treadmill, she strength trains with weights targeting whatever area of her body she feels like she should prioritize, and then finishes off with an ab routine from Youtube, as she told Hollywood Life. But her sweat sessions aren’t reserved just for the gym: “I also love Pilates classes or even following a few YouTube videos to target certain areas, my favorite being booty and abs!” she said. Her must-have YouTube workouts? Daisy Keech’s ab routines and Alexis Ren’s butt burners. 
      “It often feels like there’s not enough time in the day, but I never regret getting some physical activity in,” Earle conveyed to E! News. “I tell myself all I have to do is get myself to the gym and then once I’m there I feel more motivated to workout.” And when she isn’t able to get to the gym or a class, hot girl walks it is. 

      @alixearle
      Replying to @samhorvath btw AminoLean is on sale today if you want to get it for the low 🫶🏼 @RSP Nutrition #RSPartner
      ♬ smiles & sunsets – ultmt.

      Her diet
      Courtesy of Earle’s “What I Eat in a Day” TikToks, we don’t have to guess how she fuels her sweat sessions. In one such video, she starts her day with a veggie egg scramble she whips up with spinach, tomatoes, and mushrooms, topped off with hot sauce, followed by what she calls a “lunch snack,” consisting of a chia parfait and an immunity shot. Later in the day, she reaches for chips and salsa and hearts of palm for a mid-day nibble. Before hitting the gym, Earle sips on pre-workout from AminoLean, a pre-workout and energy drink brand she teamed up with to create a new flavor—aptly named Berry Alixir. And to round out her day of meals, she whips up a chicken bowl made up of chicken, sweet potatoes, and broccoli with a side of mac n’ cheese for dinner, then drinks a cup of tea before getting her beauty sleep. Earle’s MO when it comes to her diet? “Balance is key. Do not restrict yourself.” For that, she gets the Everygirl stamp of approval.
      And if you’re wondering if she’s coffee-obsessed like the rest of us, this TikTok gives us the confirmation we need. Her Starbucks order? Grande shaken espresso with almond milk, two to three pumps of vanilla syrup (no classic syrup), and cinnamon powder. You’re welcome. 

      @alixearle
      Replying to @newphonewhodiisssss every day is different but this is a general idea!! #whatieatinaday
      ♬ Au Revoir – Sweet After Tears

      Her self-care
      Most of Earle’s TikToks and IG posts may be a highlight reel of her life, but she’s also been real about her struggles with mental health, namely anxiety and panic attacks, on TikTok. In a recent “Un-GRWM” video, she recalled her long journey with anxiety, not to mention being ashamed of it and not wanting to leave the house because of it. “I’ve shared the good, the bad, and the ugly because that’s just life and what makes us human–no matter what age you are,” Earle told Hollywood Life. 
      So what does a social media celeb do to decompress and take care of her well-being? “No matter what I have going on I need to move my body so I always find a way to incorporate that,” Earle expressed to E! News. Other than getting movement in, she revealed to E! News that she leans on journaling to clear her mind, as well as taking time off social media (yes, shocking!) and spending time with besties: “Having time to myself where I can collect my thoughts and journal really helps me get in a good headspace… ” Earle stated. “As someone who is always on social media, sometimes it’s good to put your phone down and relax. I’m fortunate to live with my five best friends, so if I’m ever feeling down there is always someone there to talk me through it and comfort me.” Bottom line: Earle stressed the importance of setting aside time for self-reflection throughout the day and not getting consumed by what you see and read on social media. 
      As for “the haters [who are] gonna hate, hate, hate, hate, hate” (to quote Taylor Swift), Earle left us with this final piece of advice in her interview with E! News: “No matter what you do, not everyone is going to agree with you, or people may have something negative to say. You just have to stay true to yourself and not let little comments get to you.” Now that’s a self-care tip we’re going to copy. 

      @alixearle
      Everybody is different and needs to find what works for them 🫶🏼 this is what worked for me 🙂
      ♬ original sound – alix earle

      Zendaya Swears by 5 Wellness Hacks
      and I tried them all More

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      This Self-Help Book Is Going Viral–Here Are the 6 Takeaways That Changed My Life

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      If you read one book in your life, make it The Myth of Normal. That’s what I started telling people after I devoured the 500+ page book in under a week. The author, Gabor Maté, is a Canadian physician who specializes in covering addiction, stress, and childhood development. He’s written multiple bestselling books on these topics, but his new title has even captured the attention of the TikTok universe. So what’s so special about this book?
      In The Myth of Normal, Gabor Maté addresses society’s newfound obsession with wellness, but then questions whether we as a society are, in fact, well. Because while it’s easy to spend money on the latest health trends, are they actually helping us become healthier? This book goes on a journey breaking down what we get wrong about wellness and how different factors, such as trauma, society, childhood development, and addiction, all play a role in our overall health. I’ve read a lot of health and wellness books, but I walked away from this book with what felt like never-before-heard insights on how to live a healthier life. In case you don’t want to read all 500 pages, I broke down my biggest takeaways below.

      1. Be your own health advocate
      In the book, Dr. Maté discusses western medical practices and how there can be a “power hierarchy that casts physicians as the exalted experts and patients as the passive recipients of care.” Doctors are experts in their fields for a reason, and we seek specialists out for answers as to why our bodies are sick, but it’s important to remember that no one knows your body better than you do. Doctors are busy people with a full roster of patients, and sometimes all we get is 15 minutes to explain our concerns, which (more often than not) isn’t enough time to consider and discuss all the different factors that may be leading to your symptoms. In my own diagnosis of interstitial cystitis, it took multiple visits to different doctors and many rounds of tests before I was diagnosed, which probably could have been done sooner if I had been a better advocate for my body. The lesson I took away here is that you have to feel comfortable with your diagnosis and care, your body relies on you to speak up for it, and there’s never any harm in seeking a second opinion.

      2. Prioritize healthy relationships
      I’m sure we can all think of someone in our lives who has left us feeling drained, bad about ourselves, or unhappy. On the other hand, there are people in our lives who bring us joy, make us laugh, and lift us up. News flash: Both types of people affect our health. Dr. Maté shares how our emotions have a direct impact on our nervous system, which is especially true for intimate relationships and what’s known as interpersonal biology. Translation: The closer we are to someone, the more our physiology interacts with theirs.
      One study showed that married people have lower rates of mortality than their age-matched single contemporaries. However, unhappily married people were worse off in well-being than unmarried people, according to another study shared. Now should we all be running off to get married for better health? Probably not. What this study brings to light is the effect of positive relationships. It shows why we should prioritize the people in our lives who make us feel good and find ways to let go of the ones who don’t or no longer serve our well-being. 

      3. Learn to regulate your emotions
      No one likes to feel pain if we can help it. For this reason, we often learn to repress emotions or block them out with coping mechanisms, such as work, watching TV, or eating our favorite foods. If you’re like me, you were never taught as a kid how to process emotions in a healthy way. Sadly, it’s just not something that was on the school curriculum. Fortunately, it’s becoming more widely understood that regulating emotions is healthy. Even anger can lead to blind rage or resentment when suppressed. Instead of burying our emotions and carrying them around with us, releasing them through practices such as journaling, therapy, or talking to a trusted friend can help us build a new pathway to better health (both emotional and physical). 

      4. Mental health is equally as important as physical health
      The idea that the mind and body are connected is nothing new. However, Dr. Maté points out that society still tends to separate the two. How often does your doctor ask about your childhood traumas, your relationship with your parents, your degree of loneliness, your job satisfaction, and how you feel about yourself when you go in for a check-up? It’s most often believed that you see your therapist for those issues and your doctor only has to do with the body, even though the body and mind are directly linked and directly impact one another. This new study of science is called psychoneuroimmunology, and it maps the pathways of mind-body unity. Taking care of our mental health can often be put on the back burner, but learning to prioritize it in the same way we do our physical health is beneficial to the body as a whole.

      5. Live authentically 
      Dr. Maté defines authenticity as “the quality of being true to oneself, and the capacity to shape one’s own life from a deep knowledge of that self.” In other words, as long as we are consistently expressing our emotions and feel safe when we do, we are living an authentic life. But we struggle to live an authentic life when we choose to repress our emotions and do so often enough that it becomes unrecognizable.
      This book sheds light on how stress, including the stress of self-suppression, may disturb our physiology, including the immune system. If we are repressing our true feelings and emotions, we’re disarming our bodies’ ability to protect us from stress. If you are someone who feels like they struggle to live authentically, working with the help of a professional  like a therapist to pinpoint those moments can be an extremely helpful way to a path of authentic living. 

      6. Find healthy ways to manage stress
      Believe it or not, stress is actually a vital part of our survival, but there are two types of stress: acute stress and chronic stress. Acute stress is what happens when we feel an immediate threat, maybe when walking home alone at night with a stranger lurking close by. It’s healthy to feel that sort of stress as it alerts the body to keep us safe. But unrelieved stress is ongoing, and unless we find ways to relieve that stress, it can lead to depression, chronic inflammation in the body, an unhealthy immune system, and many other ailments. 
      A 2012 study from Harvard Medical School showed that women with a high job strain were 67% more likely to experience a heart attack than women in less stressful jobs. Dr. Maté has written a whole other book on the effects of stress on the body entitled, “When The Body Says No: The Hidden Cost of Stress,” which emphasizes how if we don’t find healthy ways to manage chronic stress, it can lead to more serious health concerns. Some healthy ways to deal with stress can include exercise, meditation, therapy, connecting with your community, and unwinding with hobbies that bring you joy. 

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      Millennials Are Apparently Now Ditching Booze For Tea

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      Having a night out celebrating a new job? What’s in your cup might not be champagne, but rather tea, according to a new survey from market intelligence firm Mintel. The report showed that millennials between the ages of 26 and 41 are now ditching booze for tea.

      Almost half (49%) of those surveyed in the UK agreed that tea is a good alternative to alcohol, with 55% of millennials likely to ditch booze in favour of a cup of tea. And it’s not just millennials: we know that Gen Z are famous teetotallers.

      So, why the switch?

      Among reasons cited is the high cost of living (who can afford that G&T?). “Across the globe, Millennials are going semi-sober and embracing wellness more than any other generation,” says Adele du Toit, spokesperson for the SA Rooibos Council (SARC).

      Another big factor? The quest for a healthier lifestyle is driving down alcohol sales and boosting sales for tea.

      The sweeping trend of quitting alcohol has caused a seismic shift in nightlife in Europe. According to Forbes Magazine, bars and nightclubs across the US, UK and Europe are suffering as a result. In the last few years, over 10 000 bars have shut down in the US and 6 500 nightclubs have either had to cut back on their hours or close up shop entirely. Nightlife in Europe isn’t what it used to be either. In Britain, nightclubs are closing down, from 3 144 to 1 733, and in the Netherlands, 38% of nightclubs closed their doors.

      Millennials are looking after their health

      While their parents may have found a good pub crawl to be a titillating social activity, millennials are opting for juice crawls. “The quest for affordable luxuries coupled with the boom in health and foodie culture has already seen vast changes in the tea industry. Even in supermarkets, the shelf space dedicated to standard tea products has shrunk, making way for a larger range of speciality teas and herbal infusions that offer new experiences for discerning tea drinkers,” says Adele.

      The tipple most millennials are leaning towards the most? Rooibos. “Last year, Rooibos was voted among the country’s favourite hot beverages in the 2022 Sunday Times GenNext Survey, in which more than 6 000 youth named their coolest products,” says Adele. “Given the wide range of beverage options that the youth of today can choose from, the accolade speaks volumes.”

      It makes sense, says Adele. Rooibos is versatile; you can have it hot or cold, in cappuccino form or even in a mocktail. Plus, rooibos contains antioxidants and is free from caffeine.

      Our fave teas:

      Faithful To Nature Matcha Green Tea

      Faithful To Nature Organic Rooibos Tea

      Woolworths Infusions Chamomile Flowers

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

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      Taylor Swift’s Diet and Fitness Routine on Tour

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      Life on tour is grueling (or so I’ve heard), but Taylor Swift could’ve fooled us with her seemingly effortless stamina throughout her 3-hour “Eras Tour” show (complete with seamless outfit changes on stage, might I add). It got me wondering how she performs her way through 44 hits from her 10 studio albums without so much as breaking a sweat or popping one of the sequins off her red-and-sequined-snaked Reputation look. So naturally, I scoured the internet for every tidbit I could find about her wellness routine (you’re welcome, Swifties). How does she sweat it out? What does she eat in a day? Is she just like us when it comes to self-care? Read on for a breakdown of T-Swift’s health and wellness standbys. Alexa, play the Midnights album.

      For fitness: She dances it out (on and off stage)
      According to an article in Marie Claire, pounding the pavement and dance-based workouts from New York-based studio Body By Simone are the singer-songwriter’s secret weapons to keeping up endurance and strength to perform dozens of shows while on tour. Body by Simone classes (which are also offered on their digital studio so you can sweat it on-the-go) combine a unique fusion of dance, Pilates, and functional strength training (think: high-intensity dance cardio, bodyweight moves, and light dumbbell exercises) that create “a safe space where women can feel inspired and motivated to become the best version of themselves,” said Simone de la Rue, Body by Simone’s Founder. To give Swift’s fitness regimen a whirl, try this 20-minute full-body Body by Simone workout. You’ll jump lunge, push up shoulder tap, crunch as you side plank, and jump squat your way to Swift fitness status.
      But dancing (on and off the stage) isn’t the only exercise she swears by. “For me, running is about blasting a whole bunch of new songs and running to the beat,” Swift told WebMD. “It’s also good because it makes me find a gym wherever I am…I love exploring the places we go when we tour.” If running isn’t your jam (same), give the Taylor Swift treadmill workout a whirl (it’s way better, IMO).

      For diet: She follows intuitive eating habits 
      Show biz is not without its fad diets, cleanses, and quick fixes, but don’t count Swift as part of that crowd. Rather, she takes a balanced approach to her diet. Translation: Taylor follows a wholesome menu during the week while letting loose with her food choices on the weekends. “…I try to keep it lighter, but it’s nothing too regimented or crazy,” Swift conveyed to WebMD. “I don’t like to create too many rules where I don’t need them. We know what’s good for us, thanks to common sense.” Case in point: She told WebMD she passes on sugary drinks and sticks to salads, yogurt, and sandwiches Monday through Friday, but enjoys a burger and fries, ice cream, or cookies on weekends (a girl after my own heart). 
      We could all take a page from Swift’s book on mindful eating—that goes for sweets too. If you’re a Swiftie, you probably already know she’s no stranger to baking up a storm of desserts. “I bake pumpkin bread for everyone I know and make ginger molasses cookies and hot chocolate and chai,” she expressed to Bon Appétit. As for her go-to drinks? Skinny vanilla lattes on weekdays and PSLs on weekends. “The point is I’m never cutting out what I love,” Swift informed WebMD. She is just like us!
       
      For hydration: She always has a water bottle with her
      Swift can’t live without her Starbucks like the rest of us, but she knows water does a body good and makes it a point to load up on water, tour or no tour. “I have so much water in my dressing room because I drink, like, ten bottles of water a day,” Swift revealed to Bon Appétit. “I drink so much water my friends call me an alien.” She never leaves home without a water bottle and even keeps a case in her car for good measure. While you don’t have to guzzle ten bottles in a day (assuming you’re not a pop star performing night after night), a general rule of thumb is to aim for about 11.5 cups (2.7 liters) of fluids a day. When we stay sufficiently hydrated, our cardiovascular, digestive, and immune systems work more efficiently. So do as Taylor does and hit your hydration goal for the day. Step 1: Start with a glass of water first thing in the AM. Your skin will reap the benefits, too. 

      For mental health: She journals 
      “Health is a big part of being happy,” Swift shared with WebMD, which to her means being in great shape both physically and mentally. It turns out she’s a journaling stan (that instantly gets her the Everygirl stamp of approval, BTW): “From a young age, any time I would feel pain I would think, ‘It’s OK, I can write about this after school.’ As a young kid, I learned to process my emotions by writing.” Swift was onto something at an early age, because putting pen to paper has a bevy of benefits, including reducing stress, creating space from negative thoughts, and deepening self-discovery. 
      And it’s no surprise that Swift also takes to her songwriting and music to feel all her feels: “…anytime something hurts, like rejection or sadness or loneliness, or I feel joy or I fall in love, I ask myself, ‘Can I write a song about this so I know how I feel?’” she said. Even if your journal entries about your feelings don’t become a platinum hit, journaling can provide an effective way to process emotions. Think of it like a therapy session with yourself.

      For self-care: She has a routine to feel at home while traveling
      In her interview with WebMD, Swift didn’t sugarcoat life on tour: riding hours on a bus, giving it her all on stage, and not sleeping in her own bed can feel draining. Her key to staying balanced through it all? Following a comforting routine and packing certain travel essentials. Her first order of business when settling into her hotel room is unpacking. “I do it everywhere I go,” Swift said. “I really like the way it feels to have my clothes put away in drawers and my shoes in the closet.” According to WebMD, Swift also always brings candles with her to her destinations. 
      If you caught Swift’s Netflix documentary Taylor Swift: Miss Americana, you know that her squad includes her feline companions—Olivia, Meredith, and Benjamin—and she has personalized bags and cat backpacks for them for travel on her private jet, according to Parade Pets (they’re practically just as famous as their mom, thanks to their many cameos on IG and TikTok). What’s more, Swift brings them to events and music video shoots alike every chance she gets (as evidenced here and here). As a fellow four-legged animal mama (sorry, I’m partial to dogs), I can relate (minus the Gulfstream, of course). 

      I Tried the Taylor Swift Treadmill Workout for a Week—Here’s What Happened More

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      Normal Sleep – Turns Out, There Might Be No Such Thing

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      When we think about sleep, almost anyone will tell you that getting eight hours is ideal. However, how many people have you met who swear by only getting six? Or those who get 10 or even 11 each night?

      Dr Alison Bentley, Restonic Sleep Specialist, cautions against the idea that only eight hours can be considered normal and in fact, healthy. Dr Alison Bentley has been seeing patients with bedtime problems for 30 years and helped to run the first diagnostic sleep laboratory in South Africa. She believes that there is some room for deviation from commonly cited “normal sleep” in terms of three main components: duration, timing and solidity.

      “What is normal sleep?” asks Dr Alison Bentley, Restonic Sleep Specialist. “It’s not a strange question, really. But while books and Google insist that normal sleep is 7-8 hours long, in one go from 10pm to 6am, how many of us actually rest like that? I find that people whose rest differs from this ideal often believe they have a sleep disorder. However, that’s not necessarily the case.”

      While on average, sleeping can lie between seven and eight hours, that’s not to say the norm is the only kind that’s healthy. There are people whose bedtimes are only five hours long. Dr Alison says that while a sleep disorder could be in the realm of possibility, that person could also just be a naturally short sleeper. “The difference lies in how they function during the day,” notes Dr Alison. “The naturally short sleeper copes well and doesn’t feel tired, while the person with insomnia feels tired and fatigued with a deficit in attention resulting in poor concentration and memory difficulties.”

      The sweet spot

      So how can you tell if you’re getting optimum zzz’s? Dr Alison says you need to pay attention to how you feel after waking, and during the day. “The most important thing is that you need to feel that you have had enough when you wake up – that you are not fatigued or tired during the day,” she says. “Being able to concentrate and focus during the day on important tasks is also an important measure of enough rest. Good daytime function is a better measure of sleep rather than the right numbers at night.”

      Timing your zzz’s

      While many people catch naps between 10pm and 6am, there is variation in terms of timing. “Some people are like larks and go to bed early and wake early – feeling refreshed and ready to go to the gym at 5am,” says Dr Alison. “Others are owls, preferring to stay up late and sleeping in a little later as well. Whether you are a lark or an owl is also genetically determined.” You can always try and override your natural sleep timing but this would leave you feeling tired.

      Duration

      Naturally, nap for a short period of time and wake up ready to hit the gym? You’re a naturally short sleeper. If you naturally prefer a lie-in and like going to bed later at night, that’s your natural duration. “It is important to accept the duration of your rest, otherwise it is can lead to a lifetime of medication with no real change in your sleep,” says Dr Alison.

      Solidity

      Lastly, Dr Alison says there’s also a misconception that zzz’s happens in one solid block – uninterrupted from start to finish. “Solidity of sleep refers to the expectation that rest during the night should occur in one solid block,” she says. “However, that never really happens because we actually wake up every 90 minutes.”

      According to Dr Alison, these wake-ups are very short and good sleepers don’t even remember them. It is believed that we wake up just to check the environment – an evolutionary “safety feature”.

      “If you extend your duration by an hour, those wake-ups are also likely to expand, meaning that when you wake up normally you may stay awake for longer,” she says. “Sometimes, the first three hours of bedtime stay intact with multiple awakenings after that.”

      While many assume that any period spent awake during the night must be abnormal, Dr Alison says that literature from centuries ago suggests that it was normal to go to sleep as soon as it got dark, followed by a few hours spent awake during the night and another few hours of sleep before starting the day. “So, sleep would be in two pieces – and that was normal,” she says.

      What about tech?

      While you might be using blue light blockers to minimise your blue light exposure before bed, what about smartwatches that track your zzz’s? Dr Alison says it’s a useful tool to use. “Smart devices can give us lots of information about our sleep,” she says. “Analysis has been done on many of them looking at how accurate they are compared to the gold standard – a full overnight sleep test. They match up quite well but can be up to 40 minutes off when analysing sleep stages.” So don’t go overboard when using them as the absolute truth of your rest – it might be off by a few minutes when letting you know how many hours you’ve slept.

      They can also give valuable insights in sleep apnoea and heart rate levels during rest, says Dr Alison. “If your heart rate during the night is high and your oxygen is very variable – that is not normal.”

      Our top sleep-tracking watches

      Huawei Band 7

      With 96 workout modes and a two-week battery life, you can’t really go wrong. It tracks sleep and can identify up to six sleep-related issues.

      Fitbit Sense

      Track your time spent asleep in various sleep stages and use the app to create a personalised wind-down routine that’ll keep you accountable.

      Garmin Venu Sq 2

      Understand how your body is recovering with our improved sleep monitoring feature. After waking up, you’ll receive a sleep score as well as breakdown of your sleep stages. More