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      Here’s What a Sound Bath Is Really Like, and the Benefits That Will Blow Your Mind

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      I’ll admit it: To say I’m a yoga and meditation pro couldn’t be further from the truth (a hard pill to swallow, considering I’m a wellness writer and a native of the land of green juice, healers, and crystals, AKA LA). Sure, I can do Pilates in my sleep and I’ve got my shut-eye schedule down to a science (humble brag), but when it comes to practicing poses and getting my mind to quietly sit still for minutes at a time, I’ve got my work cut out for me. So when I first heard about a sound bath, I took it as a challenge to up my yoga and meditation game. Plus, it’s said to improve mood and mindfulness, so maybe it could be the missing piece to quieting my mind and improving stress levels. With the help of Eva Hooft, a breathwork and sound facilitator, I break down what a sound bath is, its advantages, and my personal experience.
       

      Meet the expert

      Certified Holistic Health Coach & Breathwork and Sound Facilitator
      In her practice, Eva focuses on reconnecting people to their bodies and intuition through specific enzyme detoxes and hosts carefully curated events and classes that deepen this inner connection throughout LA.

       

      In this article

       
      What is a sound bath? 
      Though recently becoming popular in the United States, a sound bath is an ancient meditative practice with roots from over a thousand years ago in Tibet. Sound healing and sound therapy may date back even further, with ancient Egyptians using vowel sound chants in healing practices, as they believed vowels were sacred. Sound has long been used to provide healing, or mental and physical benefits. So what is the ancient practice that’s popping up in yoga and meditation studios all over the world?
      A sound bath has nothing to do with water (think of it like you are “bathed” in waves of ambient sound). “A sound bath is a meditative experience that uses sound and vibration to bring about relaxation, healing, and a sense of well-being,” Hooft explained. “The sound waves produced can be gentle or intense, depending on the instruments used. Generally, this includes instruments such as crystal bowls, Tibetan singing bowls, chimes, drums, rattles, or gongs. These are used to create a sonic atmosphere that can create an altered state of consciousness.” Each instrument emits a different frequency, creating harmonic vibrations in the body meant to stimulate the alpha and beta brain waves, promoting deep relaxation and allowing your heart and breath rate to slow down.
      Don’t expect catchy tunes, but rather highly resonant music that envelopes you and ideally puts you in a deeper state of consciousness, shutting off your body’s “fight-or-flight” mode so you can be fully present and let it all go. The result? A restorative effect on your mind and body. And unlike taking a yoga class or some meditation and breathwork methods, you’re not guided throughout a sound bath. Participants usually lie down with eyes closed and are encouraged to just listen, be mindful, and let the meditative benefits set in. Sounds easy enough, right?

       
      What are the benefits?
      Because how we take in and interpret sounds vary from person to person, each individual is going to experience a sound bath differently, as with any other wellness ritual. But the general consensus is that the calming effect of sound baths alone can help you hit reset and feel more at ease and grounded. Still not convinced? According to a 2017 study on Tibetan singing bowl meditation, sound meditation may produce mental and physical health benefits, namely reducing feelings of tension, anxiety, and depression, increasing spiritual well-being, and lowering blood pressure and heart rate. 
      “Sound baths have a range of mental, physical, and emotional benefits,” Hooft affirmed. “They can help to reduce heart rate, lower blood pressure, and regulate breathing patterns, which in turn can reduce anxiety and improve sleep. The soothing vibrations also allow for deep muscular relaxation, which can help relieve pain or inflammation in the body. On a psychological level, they are great for reducing stress levels and clearing out negative thought patterns. They allow us to reach a state of mindfulness where we can become more aware of our own feelings and thoughts without judgment or attachment.”
       
      Are there any drawbacks?
      “For most people, there aren’t any downsides to doing a sound bath,” Hooft said. “However, there is a small chance you may get a little dizzy or nauseous afterwards (this usually fades pretty quickly). It can also bring up emotional trauma, which can be overwhelming for some people.” Additionally, sound baths may not be suitable for people with sensitivity to sound, epilepsy, metal implants, or who are pregnant. If you have any hesitation, consult your doctor before engaging in a sound bath. 

      My experience  
      When I visited Breathwrk in Venice to take part in my first sound bath, I was met with what looked like an ordinary yoga studio, except with colored mood lighting, mats laid out with folded blankets on top (the perfect set-up for a good cat nap, if you ask me), and at the front of the room sat a semi-circle of sound bowls lit by candlelight. I scored the best mat in the house, according to Hooft—front and center—to get the most out of the experience. The theme of the 75-minute session was manifestation, so we started by sharing what we desired and what stood in the way of us achieving our dreams (think: limiting beliefs, fear) with a partner. Then, we moved into breathwork and the main event: the sound bath. At first I struggled to clear my mind, but it didn’t take long to become fully immersed in the symphony of resounding tones.
      After what felt like 10 minutes (I lost all sense of time), I felt a floating-like sensation as I visualized my desires and tapped into the feeling of living them, intertwined with excitement and pockets of grief from the recent loss of a loved one. Even though I was present in my own journey, I was still aware of the other attendees and their occasional sighs, sniffles, or snores that found their way into the mix. Translation: I found my meditative state. I managed to stay awake throughout the session (much to my surprise), tune out the excess chatter in my mind, and realize a relaxation similar to that of getting a solid massage, leaving my mind and body filled with nothing but gratitude, motivation, calmness, and the strong urge to crawl into bed for a blissful night’s rest. And that I did, sound Zzzs and all.   

      Please note that a sound bath shouldn’t be considered a replacement for any medical treatments you’re having. 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.

      I Tried Red Light Therapy, and the Benefits are Insane More

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      This Actor Turned Fitness Trainer Breaks Down Her Inspiring AF Wellness Routine

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      When she’s not on set starring in Nickelodeon’s That Girl Lay Lay, dancing her way through La La Land, or appearing in cameos on Grace and Frankie, actress, dancer, and fitness instructor Tiffany Daniels can be found teaching her sold-out, high-energy spin classes in LA. While Daniels’ penchant for dancing remains (she was a former Laker Girl and on Broadway), she’s just as involved in the health and fitness industry. For her, wellness is more than LA’s devotion to juice cleanses, cold plunges, and IV therapy. “Everything I do is motivated by my desire to live my life in full pursuit of longevity, love, and success across the board,” Daniels said. “To me, wellness is treating this one life and this one body like a temple and a gift. I am selective with what I eat, where I go, who gets my time, and who gets my glow!”
      Daniels made the commitment to wellness—what she refers to as “preserving the sexy”—years ago, so she doesn’t have to make time for it; it comes naturally. “I don’t know who I am without self-care… Wellness makes me feel good. And when I feel good, I look good. When I feel good, I do good. It is all about making the lifestyle and wellness changes that work for you.” Read on for Daniels go-to wellness rituals that help her “preserve the sexy,” or feel her very best.

      Meet the expert
      Tiffany Daniels
      Actress, dancer, and fitness instructor
      With a background in dance and Broadway, Tiffany loves performing and views teaching spin classes as another outlet for her to perform while helping people reach their fitness goals. Tiffany currently teaches spin classes at premier boutique fitness TRUFUSION in West Hollywood, California.

      Eating a plant-based diet
      When it comes to wellness habits, Daniels’ non-negotiables start in the kitchen. “I have been plant-based for a very long time and it was one of the best decisions I’ve ever made,” she affirmed. “Breakfast is the one meal that I am committed to cooking everyday, no matter what time of the day it is.”
      If you think that plant-based meals involve a lot of time and effort and can’t stack up to their meaty counterparts, Daniels proves otherwise. “My life is busy by design, so most of my meals are simple and quick,” Daniels expressed. “My typical breakfast consists of a plant-based probiotic yogurt parfait with gluten-free granola, blueberries, strawberries, and cinnamon, plus two plant-based, gluten-free breakfast sausages and a matcha latte. Lunch is usually served at work, so I get whatever the vegan option is for the day. 90% of the time dinner is a homemade salad with power greens, bell peppers, mushrooms, cucumber, chickpeas, raw sunflower seeds, olive oil, and a little balsamic glaze. If I need a little more protein for the day, I will add a veggie patty or plant-based Italian sausage on the side.”

      Maintaining a skincare routine 
      While Daniels is never married to any one product for very long, her current skincare line-up includes a few must-haves. “I really like to change things up to allow room for product exploration,” she confessed. “Right now, I am currently using quite a few of the “Youth to the People” skincare products. One of the beauty secrets I discovered on Pinterest is mixing baking soda into my cleanser to add a little exfoliation! The other favorite addition to my skincare routine has been the Solawave Red Light Therapy Wand.”

      Switching up her fitness regimen
      For Daniels, working out is about being strong, and she credits her healthy vegan diet and consistent exercise for feeling (and looking) fit and fabulous over 40. “Physical fitness has also become a huge piece of my identity, so much so that I became a fitness instructor in 2015,” she said. “I make sure to get a 90-minute sweat sesh in at least four times a week, six if time permits.” One of Daniels’ tips for reaching your fitness goals? “Change up the workout routine!” she asserted. “Don’t allow your body and mind to fall into the habit of the exact same thing every day. Variety is the spice of life, right?”
      And, of course, she practices what she preaches. “I teach spin classes, but I also love walking uphill or StairMaster intervals as my cardio,” she shared. “Hot Pilates kicks my a** like no other. I love to lift weights at the gym or take kettlebell classes at my studio. And I gotta get at least one hot yoga sesh in a week or my 42-year-old body screams at me!”
      As for Daniels’ other piece of advice for holding yourself accountable to your fitness goals? Plan out your workouts at the beginning of the week, just as you would your work meetings or beauty appointments. “Put them in your calendar or planner and an additional location that you see every day as a visible reminder,” she suggested. “I post my workouts on my white board in my ‘Command Center,’ another brilliant Pinterest discovery I made! (Look it up…trust me.)”

      Prioritizing daily self-care rituals and supplements
      Daniels is all about wellness from the inside out, and her tried-and-true self-care rituals ensure she prioritizes herself first and foremost. “I have a full supplement routine in the mornings, I light a candle in gratitude every day, I do a 30-minute stretch before I start every workout, I go to therapy once a week, and I lay in the steam room as often as I can,” she described. “I’m working on getting journaling and meditation on my non-negotiable list, but the struggle is real, y’all!”
      While Daniels keeps a back-to-basics approach to skincare, her wellness supplement regimen is another story (her collection would make any wellness girlie envious): plant-based collagen builder, pre and probiotic supplements, maca powder, ground flaxseed, MCT oil, spirulina, sea moss gel, ashwagandha, chlorophyll supplements, Vitamin B12 drops, Vitamin D3 drops, aloe vera juice, and lemons, just to name a few. Daniels admitted that it may seem overboard, “but they all serve a purpose, and baby, I am worth it!” More

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      30 Superfoods You Can Sneak Into Your Go-To Meals

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      Superfoods: a buzzword that’s been tossed around a lot over the past couple of years. But what exactly is a superfood? According to registered dietitian Beth Czerwony, a superfood “helps promote health by increasing your immune function and decreasing your chance of disease progression.” As of today, there is no exact criteria for which foods are classified as superfoods, but it goes without saying that there are some foods higher in vitamins and minerals than others (looking at you, french fries). While I fully believe foods should not be labeled as “good” or “bad,” I’m also always on the hunt for how to cook meals that I not only love, but that are also filled with nutrient-dense foods that support my long-term health goals. As it turns out, superfoods are a great hack for this. Read on for 30 nutritiously-dense superfoods, plus easy ways to incorporate them into your diet.

      1. Cinnamon: Add it to your morning coffee, smoothie, or pancake recipe. Cinnamon has anti-inflammatory properties and may help reduce blood sugar levels.
      2. Chia seeds: Sprinkle them on your salad or into your morning smoothie or yogurt. Chia seeds are a great source of fiber and may help to lower LDL cholesterol. 
      3. Extra Virgin Olive Oil: Switch out any butter or vegetable oils for olive oil. It has antioxidant and anti-inflammatory properties.
      4. Dark Chocolate: Switch out your milk or white chocolate snacks for dark chocolate. Dark chocolate is known to have higher benefits for heart health than other cocoa-based products.
      5. Spinach: Spinach is a great source of vitamins and minerals, including vitamins B, A, E, C, and K. In the mornings, add a handful of spinach to a smoothie or fry it with your eggs. Try a spinach salad for lunch, or mix it into your pasta recipe for dinner.
      6. Dates: They make a great snack, and this recipe shares seven ways to eat them, or you can blend them into a smoothie too. They are a great source of fiber, iron, and magnesium.
      7. Avocados: Try avocado toast for breakfast, add an avocado to your salad for lunch or a salmon bowl for dinner, or try this easy avocado snack. Avocados are a great source of healthy fat and are great nutrient boosters.
      8. Pomegranates: Aside from adding them to a salad or drinking fresh pomegranate juice, you can also eat pomegranates on their own for a snack. They are high in antioxidants and promote heart health. 
      9. Blueberries: If you like to bake, blueberry muffins or bars are a great way to add some blueberries to your diet. For an easy health hack, add them to your smoothie or yogurt bowl, or eat them as a snack with almonds. Blueberries are a healthy source of vitamins, minerals, and antioxidants. 
      10. Wild salmon: Choosing salmon as your protein source for lunch or dinner once a week, as opposed to other seafood, chicken, or red meat, makes for a great boost in Omega-3 fatty acids. You can try it in a salmon bowl with rice and vegetables or on a sheet pan dish with veggies.
      11. Garlic: Luckily, many recipes already call for garlic, including stir frys, salad dressings, pastas, and soups. Garlic not only helps boost immunity and works as an anti-inflammatory, but also helps your heart health too.
      12. Mushrooms: A highly underrated food, mushrooms are a great topping on pizza or salads as well as with pasta or roasted vegetables. Most types of mushrooms are rich in B vitamins, phosphorus, vitamin D, selenium, copper, and potassium. 
      13. Quinoa: Next time you make a rice dish, opt for quinoa instead. Quinoa is a great source of plant protein and fiber. 
      14. Lemon: Spice up your water by adding some lemon to it. Not only does lemon water keep you hydrated, but it also aids digestion and boosts your vitamin C intake.
      15. Kimchi: This traditional Korean dish is an easy add-on to your stir fry and tastes great in a seaweed wrap with rice and other vegetables. A great gut-boosting food, kimchi is filled with probiotics, and we all know the gut is the control center of the body. 
      16. Sweet Potatoes: Sweet potatoes taste great with in any bowl or sheet pan meal. They are a great source of healthy carbohydrates, vitamins A, B6, and C as well as potassium and fiber. 
      17. Chickpeas: Chickpeas are a delicious substitute for anyone with gluten sensitivities (peep chickpea pasta), and as a complete protein high in fiber, they also help to balance blood sugar. You can add chickpeas to salads or substitute them for chicken in wraps. This recipe is a personal favorite.
      18. Golden Berries: This tiny berry packs a punch. Filled with vitamins and minerals, you can eat golden berries on their own or with yogurt and granola.
      19. Green Tea: If you’re an avid coffee drinker, try switching out your morning or afternoon coffee with green tea (hello, matcha). There is a realm of benefits to drinking green tea, including lowering cholesterol and boosting heart health. It also might be the secret to gut health.
      20. Turmeric: Sprinkling half a teaspoon of turmeric on your fried eggs or roasted vegetables, or drinking turmeric tea can go a long way. Turmeric is beneficial for managing inflammation. 
      21. Tahini: Once you try a tahini-based salad dressing, you’ll never go back. It is rich in fatty acids, including omega-3s and omega-6s. Here is a great recipe.
      22. Red Beets: Beets are special for their cardiovascular and heart health benefits. They can be grilled or baked with other vegetables or juiced.
      23. Manuka Honey: Bee-based products are all the rage right now, and for good reason. Manuka honey has antibacterial, antiviral, anti-inflammatory, and antioxidant properties. It can be added to tea, yogurt, acai bowls, or drizzled on toast. 
      24. Spirulina: Available most commonly in powder or supplement form, you can add spirulina to smoothies, a pancake mix, or an orange or grapefruit juice. Spirulina is filled with immunity-boosting properties.
      25. Tomatoes: Try replacing cream sauces with tomato sauces in your pasta, or adding tomatoes to your breakfast egg scramble. Tomatoes provide a good amount of potassium as well as vitamins A, C, and K. 
      26. Maca Powder: You can add maca powder to smoothies, coffee, pancakes, oatmeal, or baked goods. It can be incredibly powerful in helping to balance hormones.
      27. Almonds: Almonds are a great protein-packed snack on their own, but you can also opt for almond butter, which you can add to smoothies, toast, or apples. Not only are almonds packed with nutrients, but they can also help lower blood pressure and improve cholesterol. 
      28. Bone Broth: Drinking bone broth is a great way to boost your immune system and add more collagen to your diet. The easiest way to consume bone broth is in soups.
      29. Seaweed: Seaweed snacks are a personal favorite, but you can eat seaweed with sushi or add it to soups. It is a significant source of vitamins and minerals.
      30. Ghee: If you don’t want to switch out your butter or oils for olive oil, ghee is another good substitute. Ghee is rich in antioxidants and has anti-inflammatory properties. 

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      The Latest Sexual Wellness Trends You Are Going To Want To Try This Year

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      When you hear the word “wellness,” chances are smoothies, Pilates, and trends like mouth taping, red light therapy, and cold plunges first come to mind. A self-pleasure protocol and regular orgasms probably are not the first things that come to mind. But tending to your sexual health, desires, and sexuality is a form of self-care, just as much as therapy, journaling, and getting quality Zzzs (more on that to come).
      Thankfully, 2023 is the year of normalizing sex (seeing it an essential part of our overall well-being) and sexual inclusivity (AKA de-stigmatizing sexuality). Case in point: the range of sexual wellness products (think: vibrators, lubes, toys) that you’ll be able to shop in-store alongside your beauty must-haves, feminine products, and groceries in one fell swoop. From self-pleasure and sexual mindfulness, I asked sex experts to dish on the sexual wellness trends you don’t want to sleep on this year. Read on to get a head start on what’s hot on the sexual wellness scene for 2023.  

      1. Sexuality as self-care

      Bubble bath? Check. Hot girl walk? Check. Vibrator? Check. Equal with pampering yourself and exercising regularly, taking time to be sexual falls under physical self-care, according to the National Alliance on Mental Illness’s Self-Care Inventory. In other words, we should be prioritizing taking care of our bodies sexually in the same way we do our healthy eating, exercise, and skincare routines. “We saw a huge rise in attention to health and self-care during the pandemic and sexual wellness fits right in,” explained Brittany Lo, Founder of sexual wellness brand Beia. “There are so many health benefits to sexual wellness: for example, orgasms can help you sleep better, boost your mood, and strengthen your pelvic floor muscles. Expect to see a shift in focus from sexual wellness being indulgent to an every day practice.”
      And it goes without saying that sexual wellness doesn’t start and end with having pleasurable sex, whether we’re talking with a partner or going solo. Following through with your annual wellness visits, getting tested for STIs, exploring self-discovery, and becoming aware of your own body, sexuality, and what feels good all make up a holistic approach to sex-care. 

      2. Sexual products with clean, organic ingredients
      Just as we’re becoming more conscious of using more natural skincare and household products, the oils, lubes, supplements, wipes, bath salts you use in your sex life should be no different. Thanks to revolutionary, female-led companies leading the charge in redefining sexual wellness, we now have our pick of intimate goods that deliver on clean ingredients as much as they do pleasure. “The sexual wellness category is still in its infancy so I think we will see a lot of outdated products go out of style and focus on clean, vegan formulas the same way many of us do in our skincare products,” Lo predicted. 
      “We’ve had a great increase in options for all-natural products that are designed for the female body, but what most consumers don’t realize is that your vulva and vagina are very absorbent and made from the same mucosal lining as your mouth, which means anything and everything you put on it absorbs into your body,” agreed Kiana Reeves, a somatic sex educator, pelvic health practitioners, and Chief Content Officer at Foria. “That’s why it’s super important to not just use natural products, but they also really need to be organic.” Bottom line: Avoid ingredients like glycerin, nonoxynol-9, petroleum, propylene glycol, parabens, and chlorhexidine gluconate. There’s nothing sexy about added toxins. 
       
      3. Self-pleasure routines
      There’s nothing like a euphoric, toe-curling orgasm and the physical and emotional effects that come with it (hello, feel-good chemicals). And taking matters into your hands (literally)—whether that looks like experimenting with multiple erogenous zones during a solo sesh (see: Friends episode where Monica describes the seven different ones to Chandler) or stepping up your sex toy collection—means getting to know your body better and what turns you on, not to mention developing self-confidence inside and outside the bedroom.
      “Taking charge of the sexual [element] in your romantic relationship and not constantly depending on someone else to provide you that spark will be on most people’s list this year,” explained Aliyah Moore, a certified sex therapist. “This year, many couples will be seeking ways to be more present in the bedroom while also igniting the spark of passion and pleasure within themselves, rather than relying only on one another.”

      But self-pleasure goes beyond reaching the big “O” solo. It also involves letting go of any shame and judgment surrounding your sexual self. “A reclamation is happening: women are taking their power back over their femininity, pleasure, and sexuality, releasing generations of sexual shame and allowing themselves to meet their own needs and desires first,” conveyed Steph Morris, a love, sex, and relationship coach. Morris suggested planning regular dates with yourself and romanticizing your life, allowing yourself to meet your own needs and self-sourcing your own pleasure.

       
      4. Foreplay products

      If the growth of the global sex toy market tells us anything (it’s expected to reach over $62 billion by 2030), it’s that the use of sex toys for more sexual satisfaction is only going to become more accepting and ubiquitous. “There [has been] such a big stigma against using sexual wellness toys to enhance pleasure, even though they play a crucial role in closing the O-gap,” Lo said. “80% of women have faked an orgasm and I think a lot of it comes down to not feeling in control of your own pleasure. Toys are a great way to take control and find what works for you.”

      Reeves explained that over the last few years, we’ve seen the sexual wellness market heavily focus on lubes, arousal oils, and all-natural alternatives to support pleasure during sexual activity. “This year I think we will see a wave of products that focus on enhancing sensuality and foreplay, helping to set the mood, connect people with their desire, and reach deeper levels of pleasure and arousal,” she predicted. “Foreplay is an essential act that often gets forgotten in the throws of passion or when the familiarity and sexual habits of a long-term relationship take hold.” Still not convinced? Using sex toys can help boost body confidence, better sleep, and relationship satisfaction, just to name a few. *Immediately adds five to cart.*
       
      5. Sex therapy

      Sexual health is equal parts physical and mental. We seek therapy for mental and emotional health, so why not for our sexual well-being to? “People are realizing that sexual health is just as important as mental health,” explained Dr. Lee Phillips, a psychotherapist and certified sex and couples therapist. “Sexuality is a phenomenon in which biological and psychological factors intersect, so both a person’s physical condition and their psychological well-being represent interdependent cornerstones of sexual health.” Common issues can include sexual problems related to chronic illness, pain, and disabilities, unsatisfactory libido levels, orgasm difficulties, painful intercourse, sexual trauma, gender and sexual orientation concerns, and relationship issues, all of which can create shame, depression, anxiety, stress, and anger.

      The good news? There’s an app for everything, even therapy for sex and relationships. “These apps can assist those who find discussing sex awkward and serve as a means to bring up problems with their partner and resolve them in the privacy of their own homes,” Moore concluded. “Making therapy more accessible, encouraging crucial partner conversations, and fostering a better awareness of our own bodies can only result in positive things.” Look for a sex therapist in your area or download an app like Coral.
       
      6. Sexual mindfulness

      “Experiencing sex in a whole new way is possible when you get out of your busy mind and into your physical, emotional, and energetic bodies,” Morris affirmed. Enter: mindfulness. When you pause, become more aware of your sensations, thoughts, and feelings in the present moment, and let go of any feelings of shame, you can increase your mind-body awareness and your capacity to feel pleasure. “Breathwork is a powerful embodiment practice that sensitizes your whole system, cultivating a deeper connection with your body and deepening your feeling of safety and ability to surrender to more pleasure,” Morris continued. The result? A powerful orgasm. 
      Morris suggested taking five minutes to do a connected breath in and out through your mouth (either alone or with your partner) to get your body warmed up and quiet the mind before getting into intimacy. In the same vein, you can go the meditation route because, yes, you can meditate your way to better sex. A 2018 study found that people who meditate tend to have more sexual desire and better sexual functioning than people who don’t. Meditation decreases stress and helps you tune into your body and let go of distractions after all, leading to higher levels of sexual satisfaction. So before getting steamy between the sheets, try a guided meditation or setting an intention, then taking deep, slow breaths as you stay present and feel every sensation. 

      How To Increase Your Libido in 2023, According To Sex Experts More

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      10 Tips To Keep Your Vagina Happy And Healthy

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      You might think you know everything about keeping your lady parts in tip-top shape, but you could be wrong. From douching to ditching your annual exam, there are tonnes of common misconceptions about what you should do to maintain a healthy vagina. 

      Allow us to enlighten you…

      1. Don’t forget to use condoms with new partners.

      This should be a no-brainer, but condoms are the only effective way to protect against sexually transmitted diseases (STIs), says Dr. Gokhan Anil, an OB-GYN in the Mayo Clinic Health System.

      One thing you may not have known, however: They can also help keep your vagina’s pH level steady during sex, so all the good bacteria that’s in there can stay healthy, according to a 2013 study in the journal PLoS One. 

      That’s super important since those little bacteria help prevent yeast infections, UTIs, and bacterial vaginosis. You know, just in case you needed another reason to wrap things up.

      2. Don’t blow off your gyno. 

      Although new guidelines advise against annual pelvic exams if you’re symptom-free and not pregnant (every three years for normal Pap tests), a visit to your doctor isn’t just about poking around your lady parts, says Dr. Mary Jane Minkin, a clinical professor of obstetrics, gynaecology, and reproductive sciences at Yale University. “I think an annual exam is important for talking about health problems,” she adds. 

      Before you automatically switch to the three-year rule, talk it over with your doctor. Some risk factors (along with your personal and family histories) can make it so you need pelvic exams and Pap tests more frequently. 

      It’s also okay to want an annual exam, even if you don’t need one. You can use that time to chat about birth control, fertility, and STI checks.

      READ MORE: Here’s How To Have A Discussion With Your Doctor About Sex

      3. Use lube, for god’s sake. 

      It’s a major buzzkill when you hit the sheets, but it seems like your vagina didn’t get the memo. But it’s totally normal – vaginal dryness can impact you if you take certain medications like antihistamines, antidepressants, or hormonal birth control, says Minkin. It can also crop up after pregnancy or shortly before menopause. 

      When this happens, make sure you’re communicating with your partner so they don’t forge ahead before you’re properly lubricated, which is obviously painful and can cause abrasions. Or just use lube to speed up the process and make sex even hotter, says Minkin.

      4. Wear cotton undies (or go commando).

      When it comes to your underwear, your vagina has a preference: cotton. That’s why most undies come with a strip of cotton in the crotch.

      It’s all about that breathability – cotton lets air in and absorbs moisture, says Anil.

      Minkin, goes a step further, suggesting going commando when you’re hanging around the house to let things air out. One tip: Don’t go to the gym sans undies, you want that extra layer between you and germy gym equipment.

      5. Definitely don’t douche – or stop ASAP.

      That whole “your vagina is a self-cleaning oven” spiel isn’t just a funny phrase  – your vagina actually does clean itself. “The vagina already has healthy bacteria that maintain its harmony,” says Anil. “Introducing new chemicals to that can disrupt that harmony.”

      Another thing: a 2013 study published in the journal Obstetrics & Gynecology found that using intravaginal hygiene products can put you at increased risk of infections, pelvic inflammatory disease, and STDs.Just rather don’t do it, okay?

      READ MORE: The STI Tests You Need, According To Your Exact Risk Profile

      6. Try to be a little more careful during cycling class.

      An unexpected place you might be putting your vaginal health at risk is the cycling studio. If you’rea frequent rider, you could be at risk for genital numbness, pain, and tingling (not in a good way) while cycling. 

      In fact, a study of female cyclists in the Journal of Sexual Medicine found that a majority experienced these symptoms. If you love to hit up cycling studios, try wearing padded shorts and follow some form modifications to keep your vagina pain-free during your workout.

      7. Don’t overuse antibiotics.

      “Unnecessary antibiotic use can significantly reduce vaginal health,” says Anil. That’s because antibiotics don’t discriminate – they kill off both good and bacteria, which can then change the flora (i.e., the colony of healthy bacteria) in your vagina, causing yeast and other infections to grow.

      Obviously, if you have to take an antibiotic to fight infection, you shouldn’t pass up the prescription—just make sure it’s totally necessary before you start that course, says Anil.

      8. Treat sex like wiping – always go from front to back. 

      Definitely don’t go from anal to vaginal sex without changing the condom or properly cleaning off first, says Minkin. Going from backdoor to front exposes your vagina to a host of bacteria and can up your risk of infections, she adds.

      9. Skip the scented soaps for ~down there~.

      Scented body wash may be awesome, but it doesn’t belong anywhere near your genitals, says Minkin. 

      That’s because, unlike your skin, your vagina doesn’t have an extra protective layer – which means soap and other chemicals can be really drying to that sensitive skin, says Anil.

      You really only need to rinse with warm water to keep things clean down there. But if you just don’t feel right about going soap-free, stick with a plain, gentle, unscented soap, adds Minkin.

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

      10. Do your kegel exercises.

      FYI: Kegel exercises aren’t just another pointless thing your mom reminds you to do. Doing kegels helps strengthen your pelvic floor muscles, says Anil, which then helps reduce strain on your pelvic organs, and improves bladder and bowel function. Oh, and they can make your orgasms stronger, too.

      Anil recommends doing three sets of 10 kegels each day, holding each kegel for five seconds. That’s just three minutes of kegel work – totally doable.

      Words: Amber Brenza and Ashley Oerman

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

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      9 Black-Owned Wellness Brands That Will Transform Your Health

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      As consumers, we have the power to make a positive impact by putting our money where are mouths are—AKA we can choose to support Black-owned businesses that inspire inclusion, connection, and innovation. And because systemic racism is the cause of many health issues and a direct determinant of health, we’ve rounded up a list of female, Black-owned wellness brands that have carved out spaces for healing and celebration alike for People of Color. From feminine care to an inclusive community for Black women to breathe easy, read on to learn about nine Black-owned businesses to follow, buy from, and share today and always. 

      After suffering from bacterial vaginosis for eight months, CEO and Co-Founder Bea Dixon started the first-ever plant-based feminine care system to provide everything from menstrual cups and organic tampons to lube and supplements—all derived from herbs. PSA: Your honeypot (AKA vulva or vagina) only deserves the best, so naturally all of its offerings are free of artificial fragrances and phthalates, hypoallergenic, dermatologist-tested and gynecologist-approved, and cruelty-free. What’s more, they donate 2% of their online sales to charitable organizations that support wellness and education for humans with vaginas across the world.
       

      During her own personal wellness journey, Founder Dr. Kristian Edwards realized buying Black and consuming conscious, high-quality products didn’t have to be mutually exclusive. She started BLK+GRN to empower Black artisans, and the result is an all-natural marketplace that marries non-toxic products for Black women, made by Black women entrepreneurs, with self-love and wellness. Shop from over 136 brands ranging from beauty to home goods. 

      Building a connection with Earth and its plants was second-nature to Founder Jess Turner as a child. After struggling with stress and anxiety during her early career as an organizer and in search of finding her way back to herself, she trained to become an herbalist. And in 2020, Olamina Botanicals—an online apothecary that sells tinctures, tonics, syrups, and salves made by hand with local, foraged, and organic materials in Brooklyn, New York— was born. Turner’s mission? To teach BIPOC communities how to heal and repair through building a connection with the land and plants growing around them. 

      Superfoods meet self-care, thanks to Golde, a line of 100% natural and vegan-friendly products made to give your daily routine a little oomph. Co-founders and partners in life Trinity Mouzon Wofford and Issey Kobori launched Golde in 2017 with the goal of making wellness easy, accessible, and fun for all. And that they did with goods like their best-selling Pure Matcha, Pineapple Debloat Ade, and Original Turmeric Latte Blend. Oh, and did I mention they also make face masks? Green smoothie, but for your skin, anyone?

      When Founder Rebecca Grammer-Ybarra experienced a concussion and damage to her collarbone, shoulder, and spine after a car accident, she was determined to heal naturally. After some trial-and-error, she finally discovered the magic formula: a bath soak made from a blend of CBD, botanicals, and adaptogens mixed with colors from naturally-occurring minerals (read: color therapy). Fast-forward to today, Homebody boasts an extensive collection of wellness bath rituals powered by plants to address stress, mood, pain, sleep, and overall well-being. The best part? You’ll nourish your soul and skin while “you soak and surrender all your worries down the drain.” 

      Yoga teacher, author, advocate, and award-winning voice in wellness, Jessamyn Stanley is known for her all-inclusive approach to physical, emotional, and spiritual well-being. Her digital wellness platform, The Underbelly, encourages living authentically and fosters a safe, accepting, and welcoming space for holistic wellness, namely through her signature yoga classes. Hot tip:: Stanley also offers a fresh perspective on relationships, sex, and loving outside the box on her podcast Dear Jessamyn. 

      Combining her background as a reporter and anchor and love of fitness and design, Haitian-Nigerian-American Stefania Okolie established Solely Fit to support and unite strong women while telling a story of who they are. Each piece of activewear is designed to celebrate a woman’s body and make her feel confident and powerful. Expect flattering silhouettes in the form of bodysuits, bras, bottoms, and more. 

      Solely Fit 
      Bodysuit
      Available in three colors.

      You likely already know Creator Morgan Harper Nichols from her uplifting artwork and poetry on Instagram. An autistic artist, poet, and author whose work is inspired by real-life interactions and stories, Nichols has combined her gifts to build Storyteller, a daily encouragement app that provides daily inspiring reads to encourage you in your own personal story, art wallpapers, and journal prompts. 

      A meditation and yoga teacher by trade, Lauren Ash took her training, compassionate presence, and unconditional love to create a space “where women of color are drawn to come together to share self-care, beauty, and health intel, and most importantly, to inspire each other.” Through a community-centered digital membership, podcast, meditation, and more—resources that Ash once needed and didn’t exist—Black Girl in Om rewrites the narrative of black women’s well-being. 

      We Can’t Forget Black Women As Workplaces Change More

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      The 9 Best Wellness Getaways for Anyone Looking to Reset and Renew

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      We’re big proponents of integrating wellness into our daily routines, and many of our favorite at-home self-care practices are completely free. But sometimes we crave more of a refresh than gratitude lists or a legs-up-the-wall pose can give us. Whether you’re thinking ahead to summer travel or craving an escape from winter weather, a well-planned wellness getaway will help you slip into relaxation mode.
      Let’s be honest, some vacations leave us feeling even more tired and rundown than when we left. These wellness-focused destinations, on the other hand, make it easy for you to fully unwind, so you can come back refreshed and renewed. Think: an indulgent all-inclusive resort à la Costa Rica or Palm Springs, or a true wellness playground like Los Angeles or Scottsdale. Searching for a bit of culture? We’ve got options on that front, too. Keep scrolling to find the best wellness getaways, with destinations for every type of traveler. All that’s left to do is grab your bestie (or fly solo!) and choose your destination.

      Los Angeles, California

      A mecca for all things health and wellness, Los Angeles offers so much more than just great weather. Sure, eternal sunshine is a *major* selling point, but LA is also a standout destination for wellness enthusiasts. Spend your mornings hiking the Griffith Park Trails, or pass your favorite TikTokers on a hot girl walk up Runyon Canyon. Or if nature isn’t your thing, hit up a boutique fitness studio like Bünda in West Hollywood or Body By Simone in Brentwood.
      Healthy eating can be challenging while you’re on vacation—but, trust us, you won’t have that issue in LA. Take a stroll through one of the many farmer’s markets in Santa Monica, Brentwood, or Beverly Hills, or grab your favorite healthy snacks at the famed natural food store Erewhon. In terms of healthy restaurants, you’ll have your pick in all types of cuisines. Spend your days on the beach and your nights winding down at a luxe hotel or over dinner at Café Gratitude or the Butcher’s Daughter.
      Where to stay: Santa Monica Proper (from $549 a night), Hotel Figueroa (from $200)

      Santa Fe, New Mexico

      Calling all culture lovers: Santa Fe is the getaway you’ve been searching for. The architecture in itself will make you think you’ve entered another time period, and the laid-back lifestyle is a welcome break from reality (especially for us city-dwellers). What I didn’t realize before visiting was how much culture Santa Fe has. It’s actually the oldest capital city in the United States and has one of the largest art markets. There are over 250 art galleries to visit, plus a number of art festivals, markets, and museums. If indulging in art, culture, and authentic food is your idea of self-care (same), you’ll be right at home in Santa Fe. Pro tip: order your New Mexican food “Christmas style,” which comes with a combination of red and green chile sauce.
      And Santa Fe is not without its relaxing indulgences either. The Four Seasons Resort Rancho Encantado welcomes families, couples, and solo travelers seeking a desert retreat. During your stay, you’ll be immersed in the desert scenery, with access to luxe spa treatments, adventure excursions, and ski trails.
      Where to stay: Four Seasons Resort Rancho Encantado Santa Fe (from $650 a night), La Fonda on The Plaza (from $174)

      Austin, Texas

      OK, we know Austin is known for its breakfast tacos and live music—which, by the way, we love—but this rapidly growing city has really upped its wellness game in recent years. You’ll find all sorts of boutique fitness studios in Austin, with plenty of healthy restaurants and spas to choose from, too. Plus, it’s got tons of great hiking trails and camping destinations. Truly, Austin checks the boxes for any type of traveler.
      For a more relaxing trip than you might expect from Austin, skip the late nights out and embrace all the wellness-boosting amenities this city has to offer. Nature lovers should grab a smoothie from Juiceland or Sunlife Organics before heading over to Lady Bird Lake, where you’ll find Austin’s most active and outdoorsy residents. Café No Sé and Bouldin Creek Cafe are great options for a sort-of-healthy meal.
      We highly recommend booking a stay at Miraval, where you’ll be encouraged to fully unplug. The expansive resort offers jaw-dropping scenery and an approachable take on wellness, complete with meditations, sound baths, and a full spa, pool, and fitness studio.
      Where to stay: Miraval (from $769 a night), Hotel San José (from $239)

      Palm Springs, California

      Solo travelers and wellness buddies alike will love Palm Springs for its tranquil desert scenery and laid-back energy. If relaxation is what you’re after, look no further. The desert offers plenty of resorts and spas to choose from, but We Care stands out among the rest as a true destination for restoration and self-care. The all-inclusive boutique spa designs personalized wellness experiences for each guest, with access to a stunning 20-acre space in the middle of the desert. You’ll find everything you need to achieve true rejuvenation: spa treatments, a fresh juice bar, a heated pool, and gorgeous rooms with custom circadian light fixtures to help reset your internal clock. Each day, start your morning with a guided breathwork session, then choose from experiences like reiki, crystal sound baths, and more.
      Where to stay: We Care Spa (from $1,830 for two nights), Korakia Pensione (from $246 a night)

      Sedona, Arizona

      I’ve truly never felt more relaxed than I did after a few days in Sedona—and I didn’t even get a massage while I was there! What I did do, though, was visit the city’s four main energy vortexes. A vortex is an area of concentrated electromagnetic energy, which can typically be identified by twisted tree trunks or branches and swirling land formations. Spiritually, these places are thought to be incredibly balancing and healing. You may think of places such as Machu Picchu or the Great Pyramid, but you don’t need to travel that far to feel this magic. Home to some of the most powerful vortexes, Sedona brings a healing energy you simply have to experience to understand. Even “woo-woo” skeptics can feel how vibrant and alive the land is. Personally, I’ve been on a manifestation spree since my visit to this beautiful red-rock wonderland.
      Sedona is a spiritual playground, with crystal shops, psychic readings, aura photographs, and reiki healing available on nearly every corner. If you’re looking to be pampered, the Enchantment Resort nestled in Boynton Canyon offers massages, facials, and mindfulness experiences (and the most incredible views) to reset your body and your mind after days spent hiking or biking.
      Where to stay: Enchantment Resort (from $560 a night), The Wilde (from $280), Green Tree Inn (from $110)

      Atenas, Costa Rica

      You can’t talk about wellness getaways and *not* mention Costa Rica, a hotbed for restoration and relaxation. There’s no better place to nourish your body and mind—whether you head to a resort and don’t leave the grounds until check-out, or choose to stay at more of a no-frills hotel and spend your days learning to surf and hanging with the locals. The lush scenery alone will leave you feeling instantly grounded.
      For a true escape from your day-to-day, consider a couple of nights at The Retreat, a boutique luxury resort offering a transformative wellness experience. Situated on a hilltop in Atenas, you’ll overlook the Pacific Ocean as you meditate on the deck, dip in the pool, or enjoy a chef-curated daily menu of healthy, nourishing recipes. There are a number of wellness packages to choose from, which include anti-inflammatory meals, cooking classes, spa services, and more. The experience will leave you feeling completely renewed.
      Where to stay: The Retreat (from $460 a night)

      Ojai Valley, California

      We promise, just *one* more California rec. The West Coast is bursting with options for wellness getaways, but Ojai is not to be missed. This quiet town—just over an hour from Los Angeles—is the perfect slow-paced destination to take a break from the hustle and bustle of a bigger city. It may not be the cheapest option, but there’s a reason wellness enthusiasts flock here. The extreme beauty of this place will leave you feeling instantly lighter. The city is only about four square miles, but it lives large with gorgeous views of the Topatopa Mountains and a walkable village full of restaurants and shops.
      Whether you plan to visit a relaxing spa, like Spa Ojai at the Ojai Valley Inn, or simply want to explore a new place, the small-town charm is welcoming to all. Browse through the locally owned markets, galleries, and stores, such as Bart’s Books or the Porch Gallery. Spiritual junkies will want to visit one of the seven energy vortexes, and wine lovers should add Topa Mountain Winery and Ojai Vineyard to their list. Most importantly: Don’t miss the famed “Pink Moment” at dusk, when the whole sky lights up a soft pink.
      Where to stay: Ojai Valley Inn (from $560 a night), Ojai Retreat Inn (from $110)

      Hudson Valley, New York

      It wasn’t until I started traveling extensively that I fully realized how lucky I am to have grown up in the Hudson Valley. It’s hard not to feel relaxed when surrounded by mountainous scenery, small-town energy, and a sense of quiet I only appreciated after years of living in New York City. The Hudson Valley has always had a lot to offer fitness lovers, with plenty of hiking trails, rock climbing, and lakes and rivers for water sports, but recent years have brought even more wellness experiences to the area. In towns like Beacon, New Paltz, and Gardiner, you’ll find local restaurants, shops, and farms with activities for the whole family.
      Gardiner is home to Wildflower Farms, part of Auberge Resorts, where you can reconnect with yourself while surrounded by meadows of flowers and wild woodlands. Enjoy farm-to-table meals, rustic-chic cabins and cottages, and a slew of events and excursions.
      Where to stay: Wildflower Farms (from $600 a night)

      Scottsdale, Arizona

      Another tranquil desert destination, Scottsdale puts wellness at the forefront, with your pick of spas and hotels, as well as the most awe-inducing scenery. Truly, I wanted to move there when I first visited. Not only is the temperature enjoyable year-round, but the city offers plenty of hiking trails, fitness classes, and wellness studios.
      CIVANA is an excellent choice for every type of traveler, especially those looking to prioritize their wellness. You can book a regular stay or opt for an inclusive package. The resort tailors your stay with personalized wellness experiences set against gorgeous desert backdrops. Get your heart pumping with a cardio strength class, stay balanced with daily intention-setting ceremonies, or embark on a kayaking excursion. Its spa offers massage therapies, well-being treatments, facials, and more.
      Where to stay: CIVANA (from $287 a night)

      I’m a Wellness Editor and These Are the 5 Things I Always Pack in My Carry-On More

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      The STI Tests You Need, According To Your Exact Risk Profile

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      Sexually transmitted infections (STIs) are common, but the types of STI testing you need may vary by your risk factors. Find out what’s recommended for you…
      If you’re sexually active, particularly with multiple partners, you’ve probably heard the following advice many times: Use protection and make sure you get tested. This is important because people can have a sexually transmitted infection (STI) without knowing it. In many cases, no signs or symptoms occur.
      READ MORE: Here’s How To Have A Discussion With Your Doctor About Sex
      But what types of STI testing do you need? And how often should you be screened? The answers depend on your age, your sexual behaviours and other risk factors.
      If you’re a woman, don’t assume that you’re receiving STI testing every time you have a gynaecologic exam or Pap Smear. Regardless of your gender and age, if you think you need STI testing, request it from your doctor. Talk to your doctor about your concerns and mention specifically what infections you think you might have. Here are some guidelines for STI testing for specific sexually transmitted diseases.
      Chlamydia and gonorrhea
      Get screened annually if:You’re a sexually active girl or woman under age 25You’re a woman older than 25 and at risk of STIs — for example, if you’re having sex with a new partner or multiple partners
      Chlamydia and gonorrhea screening is done either through a urine test or through a swab inside the penis in men or from the cervix in women. The sample is then analysed in a laboratory. Screening is important because if you don’t have signs or symptoms, you can be unaware that you have either infection.
      HIV, Syphilis and Hepatitis
      The Centres for Disease Control and Prevention (CDC) encourages HIV testing, at least once, as a routine part of medical care if you’re an adolescent or adult between the ages of 13 and 64. The CDC advises yearly HIV testing if you are at high risk of infection.
      Request testing for HIV, Syphilis and Hepatitis if you:Test positive for gonorrhea or chlamydia, which puts you at greater risk of other STIsHave had more than one sexual partner since your last test
      Use intravenous (IV) drugs
      Your doctor tests you for syphilis by taking either a blood sample or a swab from any genital sores you might have. The sample is examined in a laboratory. A blood sample is taken to test for HIV and hepatitis.
      Genital Herpes
      No good screening test exists for herpes, a viral infection that can be transmitted even when an infected person doesn’t have symptoms. Your doctor may take a tissue scraping or culture of blisters or early ulcers, if you have them, for examination in a laboratory. But a negative test doesn’t rule out herpes as a cause for genital ulcerations.
      READ MORE: 12 Reasons Why You’re Suddenly Experiencing Painful Sex
      A blood test also may help detect a herpes infection, but results aren’t always conclusive. Some blood tests can help differentiate between the two main types of the herpes virus. Type 1 is the virus that more typically causes cold sores, although it can also cause genital sores. Type 2 is the virus that more typically causes genital sores. Still, the results may not be totally clear, depending on the sensitivity of the test and the stage of the infection. False-positive and false-negative results are possible.
      HPV
      Certain types of human papillomavirus (HPV) can cause cervical cancer while other varieties of HPV can cause genital warts. Most sexually active people become infected with HPV at some point in their lives, but never develop symptoms. The virus typically disappears within two years.
      No HPV screening test is available for men, in whom the infection is diagnosed only by visual inspection or biopsy of genital warts. In women, HPV testing involves:
      Pap Smear. Pap tests, which check the cervix for abnormal cells, are recommended every two years for women between ages 21 and 30. Women age 30 and older can wait three years between Pap tests if their past three tests have been normal.
      HPV test. Samples for the HPV test are collected from the cervical canal. This test usually isn’t offered to women younger than 30 because HPV infections that will ultimately clear up on their own are so common in this age group.
      HPV has also been linked to cancer of the vulva, vagina, penis and anus. Vaccines can protect both men and women from some types of HPV, but they are most effective when administered before sexual activity begins.
      READ MORE: 7 Reasons Your Period Might Be Late — Other Than Pregnancy
      At-Home STI Testing
      Gaining acceptance and popularity are at-home test kits for certain STIs, such as HIV, chlamydia and gonorrhea. For home STI testing, you collect a urine sample and then follow the instructions in the package insert. However, tests done on samples you collect yourself may have a higher rate of false-positive results, meaning the test indicates you have an STI that you really don’t have. If you test positive from a home test, contact your doctor or a public health clinic to confirm the test results.
      If you test positive for an STI, the next step is to consider further testing and then to get treatment as recommended by your doctor. In addition, inform your sex partners. Your partners need to be evaluated and treated, because you can pass some infections back and forth.
      Expect to feel various emotions. You may feel ashamed, angry or afraid. It may help to remind yourself that you’ve done the right thing by getting tested so that you can inform your partners and get treated. Talk with your doctor about your concerns. More