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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.

      50 Little Rituals That Will Keep You Happy, Healthy, and Inspired More

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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.

      Why (And How) You Should Plan Your Workouts Around Your Cycle More

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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

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      Everything You Really Need To Know About Irritable Bowel Syndrome

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      For some, IIrritable Bowel Syndrome, or IBS, is a chronic disorder that characterises daily living. For others, it is a periodically unwelcome visitor. IBS affects 15 to 20% of the general population and is a complex disorder without definitive answers.

      Defining IBS

      It is rarely one single symptom that qualifies IBS. IBS is a ‘syndrome’, meaning a group of symptoms. Irritable Bowel Syndrome affects predominantly the colon or large bowel. It is the part of the digestive tract that stores stool. It is not a disease but a functional disorder, meaning that the bowel does not work, or function, correctly.

      IBS does not damage the colon or other parts of the digestive system. It is not a precursor to other health problems or diseases such as colon cancer.

      IBS is not synonymous with inflammatory bowel disease. The main forms of which are Crohn’s Disease and ulcerative colitis. This involves inflammation of the intestines and is more severe than IBS.

      IBS is often sub-classified as diarrhoea type or constipation type. This depends on the major symptoms experienced by the individual.

      Prevalence

      IBS usually begins around age 20 and is more common among women. It is the most common disease diagnosed by gastroenterologists. Also, one of the most common disorders seen by primary care physicians/general practitioners.

      READ MORE: Tracey-Lee Lusty Opens Up About Her Bariatric Surgery And What Being Body Positive Means To Her Now

      Symptoms

      Common Symptoms

      Symptoms vary from person to person and may even vary for an individual from day to day. It could fluctuate between extremes such as diarrhoea and constipation. The most common symptoms are abdominal cramping (especially in the lower left side of the abdomen), discomfort and bloating.

      Other Symptoms

      Incomplete evacuation

      Mucus in stool

      Flatulence

      The sudden need to pass a stool upon waking in the morning or after breakfast or coffee

      Another symptom of IBS is bowel movements that are inconsistent with one’s normal patterns. However, with ‘normal’ bowel movements varying significantly from person to person, it is difficult to establish criteria just on one’s frequency of bowel movements. Signs and symptoms often resemble those of other disorders or diseases, making diagnosis that much more difficult.

      The following are not symptoms of IBS:

      These symptoms could indicate other forms of bowel disease or problems.

      Factors That Make It Worse

      Hormonal changes (during the menstrual cycle, for example)

      Smoking

      Food sensitivity (to wheat or lactose, for example)

      Processed and smoked foods

      Insufficient or excessive fibre

      Abnormal intestinal bacteria

      Gas-forming foods such as pulses and cabbage

      Drinks containing caffeine and/or alcohol as well as carbonated drinks

      Sensitivity to artificial additives, colourants, flavourants etc.

      Antibiotics

      Certain painkillers, antidepressants and antihistamines

      Stress, anxiety and depression

      It’s clear that IBS is often interlinked with other disorders. This suggests that finding a solution for one ailment (such as stress or hormonal imbalance) could indirectly relieve associated IBS symptoms.

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

      IBS and Emotional Stress

      The stomach area has been referred to in some cultures as the ‘seat of our emotions’. Ample research has been done over the past three decades. The results support theories that there is a close link between IBS and emotions. One of the first references to the concept of an “irritable bowel” appeared in the Rocky Mountain Medical Journal in 1950. The term was used to categorise patients who developed symptoms of diarrhoea, abdominal pain or constipation, but where no well-recognised infective cause could be found.

      In 2001, researchers led by Dr Svein Blomhoff of the National Hospital in Oslo, Norway, studied the effects of emotional words on women with IBS. The women’s rectal muscles responded by contracting or relaxing in 70 to 77 percent of cases. The strongest responses were to words that were related to sadness and anxiety. Researchers concluded that when treating IBS, the emotional and mental state of the patient is important in determining a course of treatment.

      This psychosomatic link makes IBS even more difficult, particularly for non-sufferers, to understand.

      The digestive tract is a highly complex and sensitive system involving several different types of nerve pathways that run between the brain and the digestive organs, which interact with other systems in the body, including higher-order functions such as emotional processing. The intestinal lining hosts an entire network of nerves, known as the enteric nervous system.

      READ MORE: Flying Pregnant? Get These Health Checks First

      Stress

      Stress has a strong impact on the gastrointestinal tract of any person, whether a sufferer of gastrointestinal disorders or not. Symptoms such as abdominal pain and inconsistent passage of faeces are common in anxiety-based disorders. Not only can inner conflict or responses to one’s environment precede gastrointestinal symptoms, but these symptoms are also likely to produce further symptoms of anxiety or depression. In addition to the direct effects that stress has on the digestive system, there may be indirect effects, for example compulsive ‘comfort eating’ or smoking during stressful times, which also affects digestion.

      Diagnosis

      No specific laboratory test exists to diagnose IBS and diagnosis is rarely immediate. Instead, ongoing processes of elimination are employed, such as the elimination of certain foods in the diet. For example, if dairy products are cut out of the diet but IBS symptoms do not improve within that period, lactose intolerance is ruled out and an elimination of wheat may begin. Diagnosis is also made through the exclusion of other ailments. For example, an evaluation of the patient’s stool might reveal that the cause of symptoms is due to a gastrointestinal infection.

      IBS is generally diagnosed on the basis of a complete analysis of medical history that includes a careful description of symptoms and a physical examination. Doctors generally use a set list of specific symptoms, called the Rome criteria and Manning criteria, to make an accurate diagnosis. It is suggested that patients keep a diary to record and supply daily symptoms to their doctor.

      Treatment

      No cure has been found for IBS but many options are available to treat the symptoms. Your doctor will give you the best treatment for your particular symptoms.

      Medication

      Medication affects people differently, and no one medication or combination of medications will work for everyone with IBS. You will need to work with your doctor to find the best solution for you.

      Antispasmodics are commonly prescribed, which help to control colon muscle spasms and reduce abdominal pain. Probiotics are often recommended to IBS sufferers to restore the natural bacterial balance in the digestive system. Fibre supplements are generally advised for constipation (however, bloatedness and gas can worsen with increased insoluble fibre intake). Dietary and lifestyle changes should always be tried before laxatives or anti-diarrhoea medication is used. Any medication should be used very carefully since some are habit-forming and could impair intestinal functioning even further in the long term.

      Diet

      As discussed above, fibre may be beneficial to the colon or it may aggravate symptoms. It is suggested that IBS sufferers gradually add foods with fibre to their diet – a sudden influx of fibre can be too harsh on a sensitive digestive system. Large meals can cause cramping and diarrhoea, thus it is best to eat small meals throughout the day. It is also important to keep hydrated and drink between six and eight glasses of water per day. Many IBS sufferers find that spicy foods exacerbate their symptoms.

      READ MORE: 6 Reasons You Could Struggle To Get Pregnant With PCOS & What You Can Do About It

      Soluble fibre helps both diarrhoea and constipation. It dissolves in water and forms a gel-like substance. Some foods that contain soluble fibre are apples, beans and citrus fruits. Psyllium, a natural vegetable fibre, is also a soluble fibre. Insoluble fibre helps constipation by moving material through your digestive system and adding bulk to your stool. Insoluble fibre is found in wholegrain bread, wheat bran and many vegetables.

      Stress Management

      The colon, like the heart and the lungs, is partly controlled by the autonomic nervous system, which responds to stress. Thus it is no surprise that the digestive system reacts to stressful situations – when one is nervous or upset during times of conflict, for example. Occasionally, antidepressants are prescribed to alleviate stress-related symptoms – certain types of antidepressants are more suited to a diarrhoea-type IBS and others are more suited to a constipation-type IBS. Lifestyle changes and relaxation techniques such as meditation and exercise should, as far as possible, be the primary source of stress management. More

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      50 Journal Prompts and Affirmations for Self-Love

      by

      Valentine’s Day can bring to the surface a lot of mixed feelings surrounding love. It’s normal to feel either full of love and admiration, or the opposite, like we’re missing something from our lives or–even worse–like we’ve failed. As a generation that grew up idealizing Disney princess fairytales and believing that happily ever after is finding a Prince Charming, it’s no wonder we can feel like failures if we don’t experience it.
      The truth is, there are so many different forms of love available to us, aside from the love that comes from a romantic relationship. There is love that comes from our families, friendships, children, and most importantly, ourselves. So this February–and every day after–take some time to practice self-love because it’s the most important kind. Read on for 50 journal prompts and affirmations to get you started. 

      Journal prompts on self-love
      1. Write yourself a love letter.
      2. Look back on the last five years and share the accomplishments you are most proud of.
      3. Describe your dream self-care day (then, plan a date to do it).
      4. Write down five things you are grateful for.
      5. Write about why you are a great friend/partner/daughter.
      6. What are you looking for in a romantic relationship? How can you give it to yourself?
      7. Who inspires you? What attributes do you share?
      8. Name something you love about your body that isn’t related to what it looks like.
      9. Write down five things you can do this week to bring joy to your routine.
      10. What are you excited about?
      11. Write down five nice things people have said about you recently.
      12. “I am worthy of love because…”
      13. If time and money weren’t an issue, what would you do with your life? Dream a little.
      14. When are you saying “yes” when you want to be saying “no.”
      15. What can you forgive yourself for?
      16. If you could talk to your younger self, what would you tell her?
      17. Where can you incorporate play into your life?
      18. Write down 30 things that make you smile.
      19. What are three self-love habits you can incorporate into your routine?
      20. What can you do this week for your body? Your mind? Your soul?
      21. “I secretly enjoy…”
      22. Describe five traits you liked in yourself as a child.
      23. List out your daily habits. Which ones are nurturing? Which ones aren’t?
      24. Describe the items in your home that bring you joy. Which ones aren’t bringing you joy, and why are you keeping them?
      25. What does “self-love” mean to you? 

      Affirmations on self-love
      1. I am enough.
      2. I love my body and all it does for me.
      3. I am worthy of love.
      4. Everything I need is already within me.
      5. I let go of all that does not serve me.
      6. Healing doesn’t happen in a straight line.
      7. I choose progress over perfection.
      8. I have a lot to offer the world.
      9. I am not my mistakes or flaws.
      10. I honor my own life path.
      11. I am balanced.
      12. My inner world creates my outer world.
      13. I have the ability to reclaim my power.
      14. I deserve happiness and joy.
      15. The universe has my back.
      16. It is a good day to be alive.
      17. Good things are ahead of me, good things are coming.
      18. I don’t need someone else to feel happiness.
      19. I am at peace.
      20. I am the hero of my own life story.
      21. I will not compare myself to strangers on the internet.
      22. I can accomplish anything I set my mind to.
      23. I am allowed to take up space.
      23. I am strong.
      25. I am proud of my accomplishments–no matter how small.

      The Everygirl’s 28-Day Self-Love Challenge More

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      I Went on a 7-Day Complaint Cleanse, and It Kinda Changed Everything

      by

      You know that amazing feeling when you get a break to b*tch to your coworkers around the water cooler about that irritating thing your boss just did? What about when you call up your mom when your roommate leaves to vent about the dirty dishes she leaves in the sink? Or when you’re tired and your coffee maker isn’t working, so you text your best friend, “omg worst Monday everrrrrr?” What about the thrill of commenting something negative on an Instagram post of a celebrity you don’t like or an Instagram post that you don’t agree with? I, dear readers, have had my fair share of being seduced by the coping mechanism and daily habit that is complaining.
      On bad, stressful days, it’s easy to complain about anything that inconveniences me–the traffic, the weather, a friend getting on my nerves. Whether it’s out loud to whoever is nearby or just thinking it in my head, complaining comes as naturally to many of us as breathing. I often get swept up in both of the major and minor frustrations we encounter every day, and I have a flair for drama so daily frustrations become omg, the world is out to get me! While some venting is healthy to prevent bottling up feelings and a fresh perspective can help solve a situation, too much complaining can cause chronic stress, affect our relationships, and even affect our health. So what’s a girl to do? Here is how I went on a complaint cleanse and why you should too:

      Why do we complain?
      According to Psychology, we complain because we find a gap between expectation and reality, but it can also be a subconscious bonding technique. Venting over shared negative experiences can build a sense of camaraderie, since you’re disliking the same thing and feeling the same emotion. Complaining is actually contagious, meaning you can start complaining more if the people you’re around are complainers, and vice versa.
      But talking about that annoying person who budges you in the Trader Joe’s line or how bad your hair looks creates a feedback loop, making us experience the negative emotion over and over again. Focusing on dissatisfactions that we do not have the power to control (or try to change) can leave us feeling victimized, hopeless, and even depressed. Of course, the occasional dissatisfaction every now and then can’t have that much affect on our minds, but let’s be honest with ourselves. Think about how many things you complain about a day–the weather outside, the crowded public transportation this morning, the TV show you didn’t like, the coffee shop that got your order wrong, the meeting that ran long—and how the immediate reaction of frustration and helplessness accumulates overtime and can rewire our brains to find the negative in any situation. It’s a constant cycle;  complaining actually leads to even more complaining.
      If you’re unsure if you complain too much, look back through your texts, emails, and DMs to see if they have a more negative tone than positive, or if there are as many negative comments as there are positive. You can also keep a thought journal and write down every time you think a negative thought or voice a complaint. If all of your conversations and thoughts are negative 20% of the time, that’s average, but if they’re any more than that, it could be seriously affecting your mental and physical health.

      Why complaining too much can be harmful
      A 2016 study by Standford found that complaining actually shrinks neurons in certain areas of the brain. In other words: it decreases your brain’s ability to problem solve. Complaining also releases cortisol, the stress hormone, which raises blood pressure and affects blood sugar. Now I’ve got your attention, huh? Besides the serious physical effects, complaining also affects our relationships. Psychologically speaking, negative thoughts stand out in the brain more so than positive things (just think of how you’d likely forget a compliment but always remember an insult, or how you’d obsess over losing a $20 bill more than finding a $20 bill). This means that your negativity or negative comments are more likely to stand out in people’s minds than the positive things about you or the positive things you say. Likewise, if you’re complaining about your relationships, you are likely to start seeing more negativity in loved ones. 
      Now let’s switch to the flip side: gratitude, or as I call it for the purpose of this article, the opposite of complaining. Gratitude in general has an extreme amount of benefits, including improved sleep, increased energy, strengthening the immune system, greater longevity, healthier relationships, and the obvious one: making you happier.

      My experience doing a complaint cleanse
      I’ve always believed strongly in the power of positive thinking, but it wasn’t until a scroll through Instagram that I realized I might need more than some meditation apps to fully achieve a grateful mindset. Author Cleo Wade posted about a complaint cleanse and I was immediately inspired:

      I mean, I am a millennial after all; cleanses come like second nature. I’ve tried a digital detox, a skin detox, and even a juice cleanse (don’t worry, only once when it was a thing back in 2016. EAT WHOLE FOODS, PEOPLE!). So a complaint cleanse seemed like the obvious thing to do. I’m also a big believer in the power of words (I dedicated my career to writing them), and feel that every word we say can make a difference in the world, for better or for worse. It’s why I choose not to argue with strangers on the internet, why I refuse to talk behind people’s backs, and why I wanted to write this article.
      These examples may not seem like they make that much immediate difference to the world, but I’ve always had this idea of words being like pennies in a jar: every word that is positive and empathetic of other people is one penny, and every word that’s intended to be negative, judgmental, or mean is a penny taken away. Cleo Wade’s post made me realize all of my complaints—even about the weather, the movie I thought was bad, or the food that arrived cold at the restaurant—were also pennies being taken out of the jar.
      At the risk of going too Mother Teresa on you, trust me when I say it feels good to complain. And this isn’t about getting rid of all negative emotions (no toxic productivity is welcomed here). Negative feelings or thoughts can help us see what to change, realize what we want out of our lives, and stay away from danger (BTW voicing opinions when you see injustice is also not a complaint, it’s a call to action). To be clear, I will always be a fan of venting to my mom and speaking out (as loudly as I can!) about issues and injustices that need to be changed. But I’ve realized the power that frivolous complaints actually have on ourselves and the people around us.
      So for one whole week, I swore off all complaining. Every time I felt myself getting angry at other drivers on the road or being annoyed that my food was taking too long at a restaurant, I noticed the negative thought and then chose to let it go. I thought two positive comments for every negative one, and I wrote down three things I was grateful for every morning and every night. I made an effort to compliment my friends and family more often and tell them good things about my day or funny stories I’d heard instead of bad things that happened to me. In other words, I filled the space I had previously reserved for complaining with only positive, supportive words and thoughts.
      The main thing I learned from going on a complaint cleanse was the difference between what’s worth it to voice and what wasn’t. If something can be fixed, like your spouse leaving dirty dishes in the sink, asking for a change or explaining what you don’t appreciate can actually make the situation better. But if traffic was bad that morning, there is absolutely no reason to complain about it to my coworkers. There’s nothing I can do to fix it, and it just takes up space where I could be thinking, “What a beautiful day it is outside,” or asking how their mornings were (oh yeah, other people have lives too!).
      In the end, I’d much rather see and create good things, without commenting on the bad. I’d much rather be the author, not the critic. As my girl Cleo says, when we do this, we let our language be part of what makes the world better, instead of worse. Juice cleanses may not be worth it, but complaint cleanses, as I voluntarily discovered, are the kind of cleanse that you’ll want to keep going long after the week is over.
       

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