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      Salt Deficiency: 9 Disturbing Signs You’re Really Not Eating Enough Salt

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      Ah salt… The crack cocaine of dinner parties. These health-conscious days, a raised eyebrow as you reach for the shaker is par for the “course”, given that too much salt can be detrimental to otherwise healthy bodies.

      But what if we told you that too little salt can also be bad for you? Yup: Sodium is actually a mineral that’s fairly critical for a number of your bodily functions, including fluid balance, blood pressure management and the nervous system.

      A condition called hyponatraemia results from a low level of sodium in the blood, and it’s caused by… you guessed it: Too little of this maligned condiment. In fact, head’s up Fit Fam: Hyponatraemia may be caused by drinking too much water, for example during strenuous exercise, without proper replacement of sodium, which could lead to a salt deficiency. Electrolyte drinks, on the other hand, replenish sodium stores.

      READ MORE: New Research Shows Where Women Carry Fat Could Protect Them From Brain Disease

      What Causes Low Sodium Levels?

      A string of medical conditions can lead to low sodium levels in the body: kidney failure, congestive heart failure, adrenal insufficiency, hypothyroidism and cirrhosis of the liver. Anorexia and certain meds can also cause a sodium imbalance. But it can also result when sodium is lost during prolonged sweating and severe vomiting or diarrhoea.

      For the majority of us, the only time this would be an issue is if you have a diet severely low on salt, or you’re doing some mega training accompanied by mega sweating. Drinking too much water during exercise may dilute the sodium content in your blood, and dehydration also causes your body to lose fluids and electrolytes, which may cause your sodium level to dip. So you need to get that balance right.

      READ MORE: How To Use Genetic Testing To Improve Your Health

      So, What Should You Watch Out For?

      In long-term (chronic) hyponatraemia, where the blood sodium levels drop gradually over time, symptoms can be very non-specific and can include:

      Headache

      Confusion or altered mental state

      Seizures

      Decreased consciousness

      But the more subtle symptoms include:

      Restlessness

      Muscle spasms or cramps

      weakness

      dizziness

      Tiredness

      All of which can be accompanied by nausea and vomiting.

      How Is Salt Deficiency Diagnosed?

      The symptoms of hyponatraemia are not specific, so you’d need to pop in on your doc for a blood test to measure your sodium levels.

      READ MORE: 5 Things We ALL Do To Avoid Germs, That Are Actually Useless AF

      And How Is It Treated?

      Mild hyponatraemia may not require treatment other than adjustments in diet, lifestyle or meds. For severe cases, treatment often involves intravenous fluids and electrolytes.

      And If You’re Feeling Daring…

      Believe it or not, there are people out there who swear by downing pickle juice after a particularly heavy workout. This age-old remedy apparently works because pickle juice is made up mostly of water, vinegar and… salt. But, because there’s a bunch of conflicting evidence on its benefits out there, we suggest sticking to your regular electrolyte drink. More

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      8 Natural Laxatives That Actually Work To Relieve Constipation

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      Women are talking more about their bodies than ever, but one common issue is still pretty taboo: constipation (and laxatives).

      Well, we’re here to change that! After all, 16 percent of women regularly suffer from difficult bowel movements, while even more of us deal with it every once in a while, according to research. Fun fact: Constipation is more common in women than in men, possibly due to hormones. Yep, there’s no end to the list of things that can throw your bathroom habits out of whack. Think: your monthly cycle, dietary changes, stress, sleep problems, and even travel. Seriously, what’s that last one about???

      If you’re feeling blocked up, don’t wait more than two or three days before dealing with it, says Lisa Ganjhu, a gastroenterologist and clinical associate professor of medicine at NYU Langone Medical Center. “Your body is going to tell you it’s uncomfortable, so pay attention to it,” she says.

      And, good news: It can be pretty easy to get your bowels moving without any medication. “Natural laxatives are definitely gentler than some of the prescription laxatives, and even a little gentler than what you can get over the counter,” she says. Bonus: You probably have some of them already hanging out in your fridge or pantry. Laxative foods to the rescue!

      Here, we share eight natural laxatives that can get your bathroom habits moving again. Better yet, integrate them into your regular diet to keep things, well, regular:

      1/ Water

      Just like staying hydrated is good for the rest of your body, it’s helpful for your digestive system, too. “Water basically lubricates everything and softens the stool,” says Ganjhu. “The whole point of the stool getting to the colon is for it to try to absorb all of the extra water [along the way] in order to solidify.”

      The longer stool stays in the colon, though, the longer the water has to get sucked back out of it, eventually becoming rock hard—ouch. “Getting fluid back into your body helps to soften the stool and stimulates the colon to empty out,” she says.

      READ MORE: 6 Reasons Why You’re Pooping A Whole Lot More Than Usual

      2/ Greek Yoghurt

      Yoghurt and other probiotics are generally good for your gut and for digestion. “Whether you’ve got diarrhoea or you’re constipated, probiotics help your bowels because they reset your gut microbiome,” says Ganjhu. “We all have a billion bacteria in there, and if it’s not the right ones that are working well, that’s what can lead to indigestion, bloating, and changes in our bowels. Probiotics add more of the healthy bacteria to your gut and reconstitute your digestive tract with that good bacteria.”

      Look for Greek yoghurt varieties that list “live and active cultures” on their label, she recommends.

      READ MORE: Exactly Why You Get Gas And Diarrhoea On Your Period

      3/ Leafy Greens

      Leafy green veggies like spinach, kale, and cabbage are the densest in terms of fibre, which is what your system really needs in order to get moving. “That fibre stimulates the colon to contract — it gives it a sense of fullness, which it wants to push out,” says Ganjhu.

      Considering the fact that most people don’t get close to consuming the recommended 25 grams of fibre per day, upping your intake of leafy greens could be a quick way to jumpstart your digestive tract. Plus, leafy greens are chock full of magnesium, which can help naturally soften stool, she says.

      READ MORE: ​11 Ways To Get Rid Of Period Bloating, According To Gynaes

      4/ Aloe Vera

      You’ve probably used aloe for sunburns or in other beauty products, but you may have noticed the ingredient popping up on your grocery store shelves lately, most likely in juice form. “Aloe is one of the most common natural laxatives people are taking,” says Ganjhu. “It makes the stool a little more lubricated, which makes it easier to pass.”

      Research shows that aloe contains 75 vitamins, enzymes, minerals, and sugars, in addition to natural laxative compounds called anthraquinones, which up the amount of water in your intestines, help your body produce more mucus, and increase the contractions that keep food moving through your GI system.

      READ MORE: “Is It A Bad Idea To Have Sex While I’m Constipated?”

      5/ Chia Seeds

      You probably know if you leave chia seeds in water, they turn into a kind of jelly. That’s what makes them so helpful as natural laxatives, says Ganjhu. “In your system, when the chia seeds combine with liquid, they expand, and that gel-like texture makes it easy for the stool to move through the bowels,” she explains.

      And considering the fact that one ounce contains 10 grams of fibre, sprinkling some chia seeds into your meal is almost guaranteed to make you need to go.

      READ MORE: “How Often Should I Really Be Pooping — And What Can I Do About It?”

      6/ Flaxseeds

      One tablespoon of flaxseed contains almost three grams of fibre, according to the USDA, which is a lot for a tiny food that’s easy to hide in smoothies or salads. “All that extra fibre will stimulate the bowels,” says Ganjhu.

      The seeds contain “mucilage,” a gummy compound that coats your digestive system to make bowel movements proceed more smoothly. Flaxseed is also high in magnesium, so that can help stimulate the urge to go, too, she says.

      READ MORE: This Is What Happens To Your Body When You Hold In Your Poop

      7/ High-Fibre Fruits

      Like leafy greens, certain fruits are packed with fibre. Stock up on fresh fruits like berries, which “provide the fibre but won’t make you as gassy as leafy greens or apples and pears might,” says Ganjhu. Plus, the antioxidants in berries have anti-inflammatory properties that could soothe your GI system.

      Dried fruits such as apricots, figs, and — shocker — prunes are a good option, too. “Dehydrated food have a combination of dense fibre and extra sugar, which can increase the bowel movements,” she says.

      READ MORE: Are You Really Getting Enough Fibre In Your Diet?

      8/ Oils

      Consuming a bit of olive oil, mineral oil, flaxseed oil, or castor oil could lube up your bowels. “I prescribe a lot of olive oil or mineral oil,” says Ganjhu. “Just drink a tablespoon. It goes down your digestive tract and softens the stool, making it a little more slippery or softer so it doesn’t hurt as much as if you’re trying to pass a hard stool.”

      If the idea of knocking back a shot of olive oil makes you queasy, use the oil as a cooking agent or salad dressing. Just remember that this natural laxative option is anything but kilojoule-free. One tablespoon contains 502 kilojoules.

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

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      Everything You Need To Know About Endometriosis

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      Endometriosis: what a bloody mess. It’s a condition as common as asthma and diabetes, but not as often discussed. It’s estimated that one in ten women suffer from endometriosis. The condition can be so debilitating that women often need to stay home, missing work or other important activities. 

      What are the symptoms of endometriosis?

      While ramped-up period pain is often associated with endometriosis, it doesn’t end there. The most common signs are:

      Cramps — Common PMS cramps generally show up right before your period. Pelvic pain caused by endometriosis can show up days (even weeks) earlier than the expected PMS discomfort.

      Gastrointestinal or bladder issues — Sometimes the uterine lining can travel and attach itself to the bladder or bowels and can cause painful issues like constipation, diarrhoea, or the feeling that you’ve got a UTI.

      Painful sex — If you’re feeling pain during deep penetration (as opposed to say, the insertion of the penis) your gynae may suspect endometriosis.

      Backache — endometrial glands can travel along the back or frontal wall of the pelvic cavity, which can cause back pain or stomach aches.

      Fertility issues — When endometriosis is severe, it can damage or block the fallopian tubes or distort the pelvic cavity, lowering your odds of reproductive success. Around 70% of patients with endometriosis will have no fertility issues. According to the American Society of Reproductive Medicine, up to 30% of women with endometriosis struggle to get pregnant, doctors are unsure whether it’s to do with endometrium distorting the pelvic anatomy, altering the chemicals that affect egg quality or the implantation environment of the embryo, or whether another factor affects how sperm move up the fallopian tube.

      If you suspect something’s not right, go see your doctor, stat.

      READ MORE: 10 Tips To Keep Your Vagina Happy And Healthy

      Who’s affected?

      Women and girls of reproductive age, mostly between 15 and 49. There is a hereditary element, but scientists don’t know if one gene or a family of genes predispose women to endometriosis. There isn’t a known equivalent of the BRCA gene (which indicates if someone has a higher risk of developing breast cancer), but scientists are trying to determine if one exists, to then help identify people needing laparoscopic surgery for endometriosis diagnosis.

      How it grows

      Endometriosis is thought to be linked to oestrogen levels, with research indicating that sufferers show resistance to progesterone, the other female sex hormone. This is one possible explanation for associated infertility, as progesterone is necessary to thicken the uterus lining each month. Without it, the uterus may be an unfavourable habitat for an embryo to embed and form a pregnancy.

      READ MORE: 6 Reasons That Explain Why You’re Constantly Tired

      Medication

      Because scientists believe the growth of endometriosis lesions is driven by oestrogen, patients are prescribed drugs to stop ovaries producing the hormone, which subsequently reduces pain, stops the problem progressing and reduces adhesion size. Typical medication includes the combined pill, progestogens, a progestogen IUD (like the Mirena coil); or a GnRH (gonadotropin-releasing hormone) agonist, which causes temporary menopause.

      Surgery

      The aim is to alleviate pain by removing the endometriosis, dividing adhesions or removing cysts. Conservative surgery is usually done via laparoscopy (keyhole surgery). The surgeon will either cut out the adhesions (known as excision) or destroy them using heat or laser (ablation). Complex surgery is required when the endometriosis adhesions are spread across multiple organs, like the bowel or bladder.

      READ MORE: 12 Reasons Why You’re Suddenly Experiencing Painful Sex

      Severe pain

      Chronic pain affects many women with endometriosis. This can lead to central sensitisation, whereby the more exposure a person has to pain, the lower their threshold becomes. Brain imaging studies have shown that chronic pain patients have a reduced volume of grey matter in the area associated with muscle control and sensory perceptions, such as memory and self-control.

      Hysterectomy

      Hysterectomy is a radical surgery for endometriosis and, if guidelines are followed, should only be considered if a patient hasn’t responded to other treatments. Most experts agree that it should only be used in adenomyosis (where adhesions grow into the uterus wall). More

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      We Asked Experts: Is Coffee Good or Bad for You, and How Do You Make It Healthier?

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      It’s the morning jolt you look forward to and the pick-me-up to get you through an afternoon slump—I’m talking a good ol’ cup of coffee, of course. It turns out your java habit is doing more than just giving you a much-needed rush of energy and helping you stay awake. Recent research shows that drinking about two cups a day can provide a ton of health benefits (great news for coffee addicts alike). So I asked health experts to spill the tea—ahem, coffee—on all the health benefits of coffee, how to make sure your cup of coffee is as healthy as possible, and if coffee really is as beneficial as studies may suggest. Grab your fave brew, and let’s dig in. 

      In this article

       
      Health benefits of coffee
       
      1. Boosts energy levels and brain function
      No surprise here: Your go-to morning bevvie contains caffeine, a central nervous system stimulant which helps fight fatigue and level up your energy levels, which is probably why you love it so much. But how does it work? When the body ingests caffeine, specific receptors in the brain that mediate critical functions like sleep, arousal, cognition, memory, and learning are blocked. In other words: Bye, bye, fatigue. Hello, alertness. “Coffee has been shown to positively impact brain function, with studies suggesting that coffee can improve alertness, memory, and reaction time,” agreed Monica Russell, a nutritionist and the founder and CEO of Acquired Coffee.

      2. Packed with antioxidants
      Step aside, chocolate and blueberries because coffee is also chock full of antioxidants. Not only is it antioxidant-rich, but it might be one of the most antioxidant-rich products we have access too. “Coffee is one of the richest antioxidant drink in the world,” explained Michael Murdy, a food scientist, dietitian chef, and founder of Robust Kitchen. “It contains polyphenols, a type of antioxidant, which can help reduce inflammation, protect cells from damage, and even help to lower the risk of some chronic diseases.” 

      3. May assist healthy weight loss goals
      If weight loss is one of your goals, your morning Starbucks run may be doing more for you than just boosting energy levels. According to one study done from 2021, coffee could alter fat storage and support gut health (gut health is an important factor in healthy weight management). In another promising study, increased coffee intake was linked to overall decreased body fat in women specifically. Furthermore, drinking coffee may help you be more active, which can be beneficial if increased activity is part of your weight loss plan: another promising study found that people who drank 1-2 cups of coffee per day were 17% more likely to meet recommended physical activity levels, compared with those who drank less than one cup per day. 

      4. Contains essential nutrients
      As registered dietician Devon Peart, MHSc, BASc told Cleveland Clinic, coffee contains about a thousand different botanical compounds. While scientists haven’t studied all of them yet, the verdict so far is looking good. What’s more, Murdy cited that coffee contains essential vitamins and minerals, such as potassium (an essential electrolyte), magnesium (supports muscle and nerve function and energy production), and niacin (supports a healthy nervous system and digestive system). 

      5. Can improve physical performance
      If you’ve ever drank coffee before pre-workout, you may have noticed anything from a little pep in your step to feeling like you’re The Hulk (but prettier, obvi), and for good reason. Coffee stimulates the body to use fat stores instead of muscle glycogen (AKA sugar) during long workouts. The result? Prolonged use of working muscles, leading to the ability to train longer and with greater power output and resistance to fatigue. 
       
      Why coffee may not be good for you
      While there are some amazing health benefits, it’s important to know that every body is different, and therefore reacts differently to every practice, routine, and food–including coffee. Therefore, along with the benefits of coffee, there also may be some downsides. Dr. Anna Arabyan, a hormone expert and founder of NutraFemmeRX, laid out the potential downfalls of caffeine, particularly on women with a reproductive cycle. “It’s important to note that the effects of caffeine on women with a reproductive cycle can vary depending on individual sensitivity to caffeine,” Dr. Arabyan continued. “If you are a woman with hormone-related health concerns, talk to your healthcare provider about how much caffeine is safe for you to consume.” Potential downfalls of coffee include:
      Hormonal imbalances: Caffeine can affect the levels of the hormones estrogen and progesterone. In higher dosages, there is a possibility that excess caffeine intake can cause an imbalance of the two hormones, leading to negative health effects (think: premenstrual syndrome, heavy periods, fibrocystic breasts, period symptoms, etc.). Additionally, caffeine can cause your body to produce excess cortisol (AKA the stress hormone), which can result in inflammation. 
      Increased anxiety and insomnia: Caffeine can cause nervousness, restlessness, and anxiety, particularly in women who are already prone to these conditions. It can also interfere with sleep, which can lead to fatigue and other health problems. 
      Potential toxin consumption: conventional coffee is among the most heavily chemically treated crops in the world. Coffee bean crops are commonly treated with synthetic fertilizers, pesticides, herbicides, fungicides, and insecticides that do not always get processed out when the bean is turning into your cup of coffee. Because mold, toxins, and pesticides may be lurking in your java, knowing where your coffee is coming from matters. 
       
      Bottom line: is coffee good or bad?
      The age-old debate remains: Is coffee a superfood or damaging? “The answer is, it depends,” Russell stated. “Coffee can be a great source of antioxidants and brain-boosting benefits, but it’s also high in caffeine, which can be harmful in large amounts. Whether coffee is good or bad for you depends on your biochemistry.” In other words, because of bio-individuality, every body will react differently to coffee. “Coffee is a complex beverage, and its effects on one person may vary widely from what other experiences,” Murdy echoed. “Some people may find that it increases their energy, focus, and cognitive performance, while others may find it to have negative effects such as increased anxiety, agitation, or interrupted sleep. Pay attention to how your body responds to coffee and adjust your consumption accordingly.”
      Translation: Get to know your body and how you feel with or without caffeine, and make the choice that is best for you. Talk to your doctor about how coffee could affect you (especially if you have anxiety, insomnia, or hormone-related symptoms), and experiment with at least a few days without caffeine to see how you feel. You just might find that “detoxing” from caffeine has a long term benefit on your energy levels or improves symptoms such as headaches, PMS, or anxiety. Also, if you feel dependent on coffee to be able to stay awake or wake up in the morning, talk to your doctor about naturally increasing energy and potentially limiting caffeine to get over any caffeine dependence. However, if you feel no dependence or symptoms and you want to enjoy coffee as a part of your routine, enjoy an (organic–more on that below!) cup, knowing you’re getting some amazing health benefits.

      Tips to make your cup of coffee as healthy as possible
       
      1. Choose organic Arabica beans 
      Since coffee is a highly-sprayed pesticide food, Russell recommended reaching for organic coffee whenever possible to reduce your exposure to pesticides and chemicals. “When shopping for coffee beans, look for high-quality, organic, and specialty-grade beans,” she continued. “These are usually grown in specific regions and are carefully harvested and processed to produce the best possible flavor.” As for the healthiest types of beans? “Arabica beans are generally the best choice,” Murdy  confirmed. “They contain fewer caffeine and acids than Robusta beans, making them easier on the stomach and less likely to cause heartburn or indigestion.”
       
      2. Be mindful of how you take your coffee
      “Using too much sugar in your coffee can increase blood sugar levels,” Murdy explained. “Instead, try using natural sweeteners such as honey or maple syrup to sweeten your coffee. Or, if you don’t need any sweetness, you can skip it altogether.” Russell favored adding a small amount of almond or coconut milk for creaminess or opting for a sugar alternative like stevia. To take it a step further, Murdy suggested adding spices to your cup of java: “Adding spices to your coffee can help enhance the flavor and add a boost of antioxidants. Try adding a pinch of cinnamon, nutmeg, or cardamom for a delicious and nutritious twist.”

      3. Brew your own coffee
      We get it: you’ve reached VIP status at your local Starbucks, but Russell suggested DIYing at home to not only save you cash, but also to give you more control over the ingredients you use. Dr. Sony Sherpa, a holistic physician from Nature’s Rise, encouraged using filtered water when brewing your coffee: “Coffee is 99% water, so using clean, filtered water will help to improve the taste and quality of your coffee. With filtered water, you can ensure that your coffee doesn’t contain impurities that may be present in tap water.”
       
      4. Go for a dark roast
      All those different “roasts” you see at your local coffee shop actually mean more than just how coffee connoisseurs order their ideal cup. The variety of roast can also vary caffeine, acid levels, antioxidants, etc. The differences are slight, but may be worth it if you’re a heavy coffee drinker and don’t have a preference anyway. “Dark roast coffee has slightly less caffeine than light roast coffee, so the former is better if you’re trying to cut back on caffeine intake,” Dr. Sherpa explained. “Dark roast coffee has also been shown to contain more antioxidants than light roast coffee.” Russell agreed: “Darker roasts tend to be lower in acidity, making them easier on your stomach. Plus, they often have a stronger, bolder flavor.”
       
      5. Consider decaf or a coffee alternative if you’re sensitive to caffeine
      If you want to avoid caffeine due to hormonal concerns, mental health, or insomnia, but still love a cup of coffee as your morning ritual, there are options for you too. “Consider switching to a caffeine-free alternative like decaf or trying a coffee alternative like dandelion coffee or chicory root coffee,” Russell proposed. There are other super nutritious substitutes like viral MUD/WTR, matcha tea, and kombucha, all of which have additional benefits you don’t want to sleep on (hint: can improve focus and energy, super beneficial for gut health, reduce your risk of high blood pressure, and boost your immune system, respectively). 
       

      9 Things to Add to Your Coffee for Serious Health Benefits

        More

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      5 Simple Ways To Tell Exactly When You’re Ovulating

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      There are two reasons you’ll want to know when you are ovulating: if you’re trying to fall pregnant or if you’re trying not to fall pregnant. In previous years, you’d have to rely on an old-school calendar to track your menstrual cycle. But with technology comes major perks that allow you to tell when you’re ovulating. Here are a few of the methods.

      Menstrual Tracker

      You should be ovulating about 14 days before the start of your next period. If you are not sure how long your cycle is, start marking the days of your cycle in your menstrual tracker — starting with day one on the first day of your period. Once you have established a pattern, the app can predict ovulation reliably.

      READ MORE: Everything You Really Need To Know About Irritable Bowel Syndrome

      Pay Attention To Your Body’s Signs

      You might get a slight pain over your ovary at the time of ovulation. Also, The cervical mucus changes a few days before you ovulate, making it easier for sperm to get into the uterus and to the egg that was released. The volume of your discharge will increase and it becomes almost elastic. Your temperature also rises by about half a degree.

      Ovulation Sticks

      These work just like pregnancy tests — detecting a surge of hormones in your urine. You start using them at the same time of day from about day twelve of your cycle or about 16 days before you think your next period will start. If two lines appear, it means that you will ovulate within the next 24 hours.

      Clicks Ovulation Test

      This kit tests for the luteinizing hormone, present during ovulation.

      READ MORE: 10 Tips To Keep Your Vagina Happy And Healthy

      Fertile Focus

      This is a little device that can be bought from pharmacies. You put a drop of spit on a small microscope lens and then look for a fern pattern forming on it when it has dried out. It costs a few hundred rand, but is worth it if you’re going to be using it every month.

      Fertile Focus

      Fertile Focus uses your saliva to detect ovulation.

      Blood Tests

      This is usually only used in fertility clinics if you are having problems conceiving. Very important to remember: the natural or rhythm method of pregnancy prevention (not having sex around ovulation) is not very reliable. If falling pregnant will be a catastrophe, try something more reliable!

      READ MORE: How To Use Genetic Testing To Improve Your Health

      Get a Fitness Tracker Watch

      Fitness trackers do so much more than measure your BPM during your workout. Using your body’s temperature, they can now detect ovulation. Make sure you buy a fitness tracker that has menstrual cycle capabilities, since this is the functionality you’re looking for.

      Apple Series 8 Watch

      Temperature sensing works with menstrual tracking to detect when you’re ovulating. More

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      I Implemented These 5 New Habits and Had the Best Month of My Life

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      Ah, 2022. I don’t miss you. While I had promised myself 2022 was going to be my best year at the end of 2021, a year came and went and I had completely fallen off my exercise routine, was regularly turning to food and alcohol for comfort, and wasn’t making time for what was most important to me. As 2023 approached, I knew it was time to turn over a new leaf. So I took a break to reflect, read self-help books, and make a plan. Low and behold, I had one of the best months of my entire life this past January, successfully balancing and excelling at personal life, work, and relationships. Not to brag, but I feel like I cracked the code on life. Here are the five new habits I implemented that turned it into the best month of my life. 

      1. Journaling every morning and night
      Throughout my childhood, I was a big journaler. I carried a notebook around with me everywhere, and I wrote in it whenever I could. But when I started my first big girl job, I no longer had hours of free time to sit and write. For the past ten years, I have looked through old journals with sadness, wondering why I ever stopped and how I would ever be able to start again. Then, at the start of 2023, I decided to start small and adapt a prompted daily journaling habit.
      Every morning, I set myself up for the day by practicing gratitude and manifestation. And every night, I take a few minutes to reflect on how my day went. I record my mood, what went well and what could have gone better, and a memory for the day. I may not write pages and pages about my life regularly like I used to, but I’ve gotten back what I loved so much about journaling as a child and teenager: the space to process what I am feeling and the ability to remember the little joys that make up life.

      2. Reflecting on a daily affirmation
      I don’t remember when I first heard of affirmations, but I do remember that until very recently, I found the whole practice to be a bit woo-woo. I pictured myself standing in front of a mirror, repeating the same sentence over and over, every single day of my life. And while this is absolutely an acceptable way of utilizing a daily affirmation, I knew it wouldn’t work for me. Instead of trying to find one daily affirmation that completely embodied who I was and wanted to be, I decided to purchase a 365-day affirmation calendar.
      Now, as part of my morning routine, I flip to the next page in the calendar, read the affirmation, and write it down in my journal. I may repeat it while looking at myself in the mirror, write it on sticky notes, or recite it out loud like other people may enjoy their affirmations, but I do take the time to fill my mind with a positive thought every morning. To get started on your morning affirmations, check out this list of 50 positive affirmations that will change your life. 

      3. Creating a top three to-do list
      For my entire life, I have been the type of person who creates one never-ending to-do list. I write my tasks in a notebook, adding to it as more things get put on my plate. Thankfully, I have never been crazy enough to believe I could cross everything off in one day. But on those days when I cross off two things and add eight more, I can’t help but be disappointed.
      Now, while I still have a larger to-do list of all of the things I know I need to get done, I also keep a daily to-do list that only ever has three things on it. This allows me to quickly prioritize the many tasks on my plate, and it allows me to feel a sense of accomplishment. While I often get more than the three things done in one day, on the days that don’t go as well, as long as I cross those three things off the list I know that I’ve done what I set out to do.

      4. Re-evaluating how I spend my time
      I spent months being frustrated that I couldn’t do it all, feeling like I never had time for both what I was supposed to do and what I wanted to do. Then I read Better Than Before by Gretchen Rubin and learned about the “false choice loophole.” The false choice loophole is one of ten loopholes that Rubin identified when studying why people avoid building habits, and it’s when you believe you can’t do something because you’re already busy doing something else. 
      Let me explain. Throughout 2022, I was working on a novel but rarely found time to write. As I listened to authors talk about their processes, the one piece of advice I repeatedly picked up on was to write first thing in the morning. This sounded like exactly what I needed, but how was I supposed to do it when I was already getting up earlier than I wanted in order to fit in a workout? I believed that I couldn’t write because I was already busy working out in the mornings. But what was stopping me from doing both?
      So at the beginning of 2023, I switched up my morning routine. I set my alarm even earlier, giving myself enough time for about an hour and a half of writing and an hour of exercising. And it worked! Did I want to cry when I dragged myself out of bed knowing the sun wouldn’t be up for hours? Yes. Did I often take a nap on the couch before dinner? Yes. But did I finish the first draft of my novel and stick to my exercise routine? Yes! And each success was more fulfilling because I didn’t have to give up something else that was important to me in order to achieve it.

      5. Focusing on only what can be controlled
      I’ll admit it: I am an emotional person. The smallest thing—my favorite coffee shop out of my preferred milk alternative, being forced to sit through a meeting I didn’t need to be in, a surprise thunderstorm during my daily Hot Girl Walk—can immediately shift my mood, turning a good day to a bad one in a matter of seconds. And while I fully believe in the importance of allowing yourself to feel your feelings, the level with which I was wallowing in my negative thoughts had become unhealthy, reaching a point where I wasn’t able to enjoy the things I could control because of the things I could not control. Therefore, at the start of 2023, I decided to give myself 15 minutes to seethe. I could go for a walk and complain to my husband. I could blast an old angry emo song. I could bawl my eyes out. But at the end of those 15 minutes, I had to get back to my day.
      Has it been easy? Of course not. Have I wanted to numb myself by drinking several glasses of wine on a weeknight? Definitely. But giving myself the time to process what I am feeling and then only focus on what I actually can control has changed my mindset. I have read more books, spent more time with friends, and had happier nights at home with my husband.

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      The Everygirl’s Guide to PCOS

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      Let’s be real: It’s hard being a woman, juggling career goals, side hustles, families, and relationships. And if you’re one of the five million US women of child-bearing years affected by polycystic ovary syndrome (AKA PCOS), throw in having to manage symptoms like irregular periods, excess body hair, weight gain, and acne, leading to shame, frustration, and isolation, and in some cases, anxiety and depression.
      While PCOS affects 4-20% of women of reproductive age worldwide (and is more prevalent among Women of Color), it has yet to be recognized as an important global health problem. What’s more, its prevalence, diagnosis, and management remain some of the most confusing factors of PCOS. But thanks to celebrities like Keke Palmer and Victoria Beckham and the #pcoswarrior community openly sharing their personal experiences with PCOS and demonstrating the importance of prioritizing self-care and self-advocacy, there is now a greater awareness of the disorder and its typical symptoms. More good news: I asked PCOS specialist and hormone expert Dr. Anna Arabyan to give us a crash course on PCOS. Without further ado, The Everygirl’s guide to everything you need to know about PCOS.

      Meet the expert
      Dr. Anna Arabyan
      PCOS Specialist, Hormone Coach, and Founder of NutraFemmeRX
      Dr. Anna Arabyan is a faculty member at the USC Leonard Davis School of Gerontology. Her passionate advocacy for women’s hormonal health and palliative care guide her clinical and teaching interests relating to healthy aging, symptom management, and overall wellness.

      In this article

       
      What is PCOS?
      While there are many definitions of it, Dr. Arabyan put it simply: “Polycystic ovarian syndrome (PCOS) is a hormonal disorder that affects women and can cause irregular periods, high levels of androgens (male hormones) leading to acne, excessive body/facial hair, and polycystic ovaries (enlarged ovaries with small fluid-filled sacs that surround the eggs).” Although the aforementioned are common telltale signs of PCOS, it can manifest differently from person to person. Also, Dr. Arabyan said it’s important to note that not all symptoms need to be present to diagnose PCOS. “The term ‘polycystic’ is a little misleading as not everyone with PCOS has polycystic ovaries,” she explained. “A missed ovulatory cycle (even with a bleed or period) can also indicate PCOS.” Therefore, it’s important to get to know your body and educate yourself on the four phases of the menstrual cycle. 
       
      What are common causes?
      One symptom of PCOS that tends to come up more than others is insulin resistance. In fact, insulin resistance affects 50%–70% of women with PCOS, resulting in the simultaneous presence of two or more diseases or medical conditions including metabolic syndrome, hypertension, and diabetes. “PCOS is caused by a combination of genetic and environmental factors, with the most common underlying cause being insulin resistance,” Dr. Arabyan agreed. “This occurs when cells in the muscles, fat, and liver do not respond well to insulin, leading to hormone imbalances.” Physical signs of insulin resistance can come in the form of skin tags and dark, velvety patches of skin around the armpits, groin, and neck, but to confirm diagnosis, your healthcare provider may order blood tests to determine your glucose levels and cholesterol.
      According to the National Polycystic Ovary Syndrome Association, an estimated 50% of the women with PCOS are undiagnosed because the symptoms have a variety of potential causes. For example, Dr. Arabyan cited other causes of PCOS like chronic inflammation, adrenal disorders, thyroid conditions, and high levels of prolactin, all of which can also cause symptoms similar to PCOS. Identifying the root cause is just as critical as the diagnosis. PCOS defines a grouping of symptoms, but the cause for one woman’s symptoms could be vastly different than another, and therefore, the treatment and management plan should be different as well. “The underlying cause is important to uncover,” she affirmed. “Multiple people with PCOS could present similar symptoms such as missed periods and excess facial hair, and each could have different underlying causes.”
       
      The relationship between PCOS and mental health
      Mental health disorders such as depression, anxiety, bipolar disorder, and binge eating disorder also occur more frequently in women with PCOS. “From my observations, PCOS can affect mental health in two ways,” Dr. Arabyan noted. “Firstly, being diagnosed [with PCOS] can lead to feelings of sadness, overwhelm, loneliness, fear of infertility, and low self-worth. Secondly, the hormonal imbalances can cause severe PMS-like symptoms, further contributing to low mood.” The silver lining? Dr. Arabyan conveyed that improving mental health can be addressed using a two-pronged approach: balancing hormones to reduce symptoms and relying on education, therapy, community support, and self-love practices. 

      Tips to help manage PCOS
      Full disclosure: There is no cure or prevention for PCOS, but it can be treated and managed through healthy lifestyle habits. “Management is a combination of factors including mentality, community, nutrition, physical activity, and supplements if necessary,” Dr. Arabyan expressed. “Understanding that you are not less worthy for having this condition and being a part of a supportive community can go a long way in managing this disorder.” More specifically, Dr. Arabyan mentioned regular exercise, managing stress, seeking support from friends, a diet made up of whole foods, and taking supplements under the supervision of a healthcare practitioner as effective symptom management methods.

      Educate yourself
      It’s only natural to feel alone and at a loss for what to do when you’re diagnosed with PCOS, but it’s more common than most women realize. “PCOS is a common condition and talking about it more openly has become more widespread only recently,” Dr. Arabyan voiced. Not sure where to start? Dr. Arabyan recommended the book Period Repair Manual as a great resource to learn more about PCOS. “Gather as much information as you can so that you can make the best informed decision on how to manage your condition, and above all, realize that you’re not alone.”

      Focus on nutrition
      Instead of approaching a healthy diet from a restrictive, “eat this, not that” mindset, Dr. Arabyan recommended focusing on including foods that can help the potential root causes such as insulin resistance. “I’m a huge fan of dark leafy greens, all vegetables, cleanly-sourced protein, legumes, beans, nuts and berries. Once you start eating more of these foods naturally, processed sugar, refined carbohydrates, alcohol, and fried foods will have less of a place in your diet.” In other words, stick with whole foods and focus on adding a variety of veggies, legumes, and clean protein sources. 

      Balance your exercise routine

      We’ve been taught that exercise is good, but there is such a thing as too much of a good thing (everything in moderation!). Too much high-intensity exercise can disrupt your hormones, so finding the right balance of exercise for you is key. “I recommend mild strength training exercises like Pilates a few times a week, which can help build muscle,” Dr. Arabyan suggested. “I also love the many benefits of taking a daily walk or hike, including improved bowel movements (which is how our bodies remove excess hormones).” Bottom line: Always listen to your body, do what feels right for you, and prioritize movement and recovery equally. 

      Support your mental health
      Stress plays a major role in PCOS, so keeping your cortisol (AKA the stress hormone) levels under control will aid in improving symptoms of PCOS. Try prioritizing good sleep hygiene and self-care (sound bath or cold plunge, anyone?), talking to a mental health professional, journaling, or practicing meditation. Dr. Arabyan concluded with one final piece of advice: “Remember that small steps toward your goals are key and avoiding guilt is important for maintaining a positive outlook and enjoying the journey.” 

      Please consult a doctor or a mental health professional before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

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      Everything You Need To Know About Heat Rash (And How To Prevent It)

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      Got itchiness, prickling sensations or red bumps on your body? You might have this skin condition. But don’t fret. We’ve got the low-down on this particularly prickly problem and how you can prevent it this summer.

      What Exactly Is A Heat Rash?

      There are many types of skin rashes, which can be concerning, uncomfortable, or downright painful. One of the common types of rash is heat rash, otherwise known as miliaria.

      In simple terms, a heat rash is a skin condition that affects children and adults in hot, humid weather conditions (hello summer), and it usually develops when your pores become blocked and the sweat can’t escape. Most often, you’ll develop a heat rash on the parts of your body that rub together — think inner thighs or under your arms. Yeah, friction…

      READ MORE: 10 Tips To Keep Your Vagina Happy And Healthy

      What Does It Look Like?

      There are three types of heat rash, which can vary in severity and tend to look a little different:

      1. Miliaria Crysallina

      This is the most common and mildest form of heat rash. You’ll notice small clear or white bumps filled with fluid on the surface of your skin. These bumps are bubbles of sweat and will often burst. This type of heat rash doesn’t itch and shouldn’t be painful, and is more common in young babies than in adults.

      2. Miliaria Rubra

      Also known as “prickly heat”, this one’s more common in adults than in children and babies and causes more discomfort than miliaria crysallina because it occurs deeper in the outer layer of the skin or epidermis.

      It may cause: Itchy or prickly sensations, red bumps on the skin, and a lack of sweat in the affected area. Because your body can’t release sweat through the skin’s surface, you’ll also experience inflammation and soreness. But wait, there’s more: The bumps can progress and fill with pus, which is known as miliaria pustulosa.

      3. Miliaria Profunda

      This one is the least common form of heat rash, but it’s one that can recur often and become chronic. It occurs in the dermis, which is the deeper layer of skin. This type of heat rash typically occurs in adults after a physical activity that produces sweat. You’ll notice larger, tough, flesh-coloured bumps.

      As the heat rash stops sweat from leaving your skin, it may lead to nausea and dizziness.

      READ MORE: How To Use Genetic Testing To Improve Your Health

      The Cause

      A heat-related rash occurs when pores become blocked and can’t expel sweat. This is more likely to happen in warmer months, warmer climates and after intense exercise. Also, wearing certain clothing can trap sweat — boom: itchiness, prickling sensations and red bumps. Beware of using thick lotions and creams too.

      Take note: It is possible to get a heat-related rash in cooler weather if you wear clothes or sleep under covers that lead to overheating. Call a doctor if you begin to experience a fever, chills, increased pain or pus draining from the bumps, but the rash is rarely serious and it often goes away without treatment in a few days.

      READ MORE: Skin Cycling: Here’s How To Do The Viral TikTok Skincare Regime

      Follow these tips to prevent heat rash:

      Avoid wearing tight clothing that doesn’t allow your skin to breathe. Moisture-wicking fabrics help prevent sweat build-up on the skin.

      Don’t use thick lotions or creams that can clog your pores.

      Try not to become overheated, especially in warmer months. Seek out air-conditioning.

      Use a soap that won’t dry your skin and doesn’t contain fragrances or dyes. More