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

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      I’m happy to report that I am just now finding my way out of a weeks-long wellness rut. Following a cold, a root canal, and too much travel, I was feeling out-of-whack—and my mind and body were taking the brunt of it. Of course, our routines need a little shaking up every once in a while–when you start going through your rituals and routines mindlessly, you’re losing the most important part of any wellness practice: paying attention to your body. For some, that might look like finding a new fitness routine to keep your work stress at bay. For others, it might mean a non-negotiable daily date with your Headspace app to give your mind a little peace.
      The truth is we all need different rituals to help us stay well throughout all the many seasons of our lives. What works for one person might not work for you. And that’s OK—listening to and embracing your unique needs is the key to living in alignment and showing up each day as your highest self. So with that, check out these 50 rituals to start weaving into your routines today. Set reminders in your calendar or add them to your planner, and make a commitment to help yourself feel energized, inspired, and good.

      For feel-good fitness:
      1. Start your day with a 10-minute walk. Pop in a podcast or enjoy the morning quiet all to yourself.
      2. Build an intuitive stretching practice. Roll out your yoga mat, stretch, and shake out whatever parts of your body need a little love.
      3. Try swimming! It’s a great low-impact, aerobic exercise. And have I mentioned it’s fun?
      4. Join a tennis league. Continue the habit you started building in the summer. Most indoor tennis facilities offer weekly doubles leagues. Suit up and sign up!
      5. Book your workout classes at the beginning of the week and note them in your calendar.
      6. Practice a morning yoga flow. Pick postures from this list to support digestion or this one to reduce anxiety.
      7. Reflect on how you feel before and after you exercise. This can be written down in your journal, on your Notes app, or even just a mental inventory. Do you feel less stressed? More energized? Happier? Noting the changes in your state of being can help reaffirm the positive benefits of movement.

      For keeping a fresh perspective:
      8. Make your bed. You might roll your eyes, but there’s something to be said for the simple act of pulling your sheets back and fluffing up your pillows. It’s a small, simple accomplishment that sets a positive tone for the rest of your day.
      9. Write your morning pages. Popularized by The Artist’s Way, this exercise requires writing three pages of stream of consciousness writing first thing in the morning. It’s a great way to clear your mind of any anxieties and identify any potential stressors before you start your day.
      10. Exchange a list of gratitudes with a friend. At the beginning or end of each day, text a list of three things you’re grateful for.
      11. Read for 30 minutes at the end of your work day. Do you fall asleep when you read before bed? Don’t have enough time in the morning? This is the perfect sweet spot when you can be sure to take a break.
      12. Buy yourself flowers. Visit a farmer’s market or your local florist and pick up a bouquet to brighten your week.
      13. Fill a mason jar with your favorite quotes. Pull from it each morning and keep your quote nearby for inspiration.
      14. Prioritize focus work in the morning. Even if you’re not a morning person, you’ll be able to approach your projects feeling mentally fresh.
      15. Make a joy-boosting playlist. Embrace the high-vibe feeling when your favorite song comes on.
      16. Create a morning to-read list. Brainstorm a list of your favorite blogs and scroll through while sipping that first cup of coffee.
      17. Make busy work more inspiring! Cue up a few go-to podcasts to have at the ready.
      18. As the final part of your work day, write your to-do list for the next day. This will help you start your morning fresh and with a clear idea of what you need to accomplish.

      For decreasing stress levels:
      19. Download a meditation app and book a 5-10 minute slot in your calendar when you’re committed to only that.
      20. Take a few mindful breaths. While this is a wonderful way to start your morning, this ritual is accessible at any time of day. Download an app like Breathwrk where you can follow along with guided, science-backed exercises.
      21. Experience nature. However you most enjoy experiencing the outdoors—whether that’s a hike or simply sitting on a park bench—be sure you’re getting some quality time outside.
      22. Connect with your community. Make time to see or talk to your people regularly throughout the week.
      23. Set aside intentional no-screen time every day. Designate at least 30 minutes without any screens in sight.
      24. Love on your pet! You do this all the time, so why not set aside specific time to snuggle your favorite fur pal?
      25. Light a candle while tackling your inbox first-thing. It might actually make the experience… enjoyable?
      26. Romanticize your evening routine. Whether it’s a relaxing bath, a candlelit dinner, or a post-work walk, make the time after you shut your computer count.
      27. Incorporate relaxing products into your sleep routine: a weighted eye pillow, a lavender pillow mist, or a comfy-cozy duvet.
      28. Working from home, it can be difficult to feel like I’ve done “enough.” Instead of guilting myself into working past dinner, I set a stopping point when I tidy up my workspace, step outside for a walk, and carry on with my evening acknowledging that I’m done with the work portion of my day.
      29. Take a warm shower before getting into bed. Trust me, it’s bliss.

      For nutritious, soul-nourishing meals:
      30. Romanticize your meals. Spend a little time giving your food an aesthetic presentation: include a range of colors and invest in a few tableware pieces you love. Play music, light a candle, pour a fun beverage. Whatever you do—stay away from your phone.
      31. Meal prep (but make it fun!). Go to your favorite grocery store during the off-hours (Trader Joe’s traffic is light Saturday midday or *very* early Sunday morning), or visit the farmers’ market. Make a list, but also set an intention to pick up an ingredient that inspires you. Take the time to chop your produce and store it in the fridge in air-tight containers. You’ll breathe a sigh of relief knowing you’re set up for the week.
      32. …Or don’t meal prep. If you find chopping veggies or stirring pasta to be a source of relaxation, use your lunch break as an opportunity to unwind.
      33. Find your favorite warm beverage. Is there anything better than cozying up to a comforting mug this time of year? Whether it’s matcha, golden milk, or a PSL, pick your favorite and enjoy your prep-and-sip ritual.
      34. Take yourself out for a pastry and coffee at your favorite café. If it’s the weekend, post up for a while with a good book.
      35. Spend some time on the weekends pouring through your favorite cookbooks, food blogs, and influencers. Gather up one or two new recipes you want to try for the week ahead.
      36. Unwind with a warm cup of tea. I love a decaffeinated chai or chamomile if I’m in need of a good night’s sleep.
      37. Pick one wellness supplement to support your healthy eating routine. Try a greens powder, daily multi-vitamin, or anything that helps you feel your best. The world of supplements is vast and complex, so pick one thing and stick with it.
      38. Before taking your first bite of a meal, say a silent gratitude. Acknowledge the people, the plants, and maybe the animals that contributed to what you’re about to eat (and if you made the dish, share a little gratitude for yourself, too!).

      For a healthy dose of self-care:
      39. Wash your sheets once a week with a fresh-smelling clean detergent.
      40. Do a quick, five-minute clean-up of your space in the morning and at night. You’ll be surprised how much of a difference a few minutes can make.
      41. Clean out your closet each season. Marie-Kondo your wardrobe and keep only the clothes that spark joy.
      42. Apply lotion mindfully. Be present for the soothing, nourishing feeling you get from using your favorite moisturizer.
      43. Create a skincare ritual you’ll look forward to. If a 10-step routine feels excessive, pick a few products you love and lean in.
      44. Set out your workout clothes, WFH wardrobe, and whatever you need for your work day the night before. Bonus points if your ritual includes prepping breakfast.
      45. If you live in a home or can find space for one outside of your apartment, buy a bird feeder and enjoy watching the little guys that visit.
      46. Sleep with your phone in a different room. The easiest way to ensure you don’t mindlessly scroll before bed? Keep your phone out of sight, out of mind. And if you use yours as an alarm, invest in this pretty purchase instead.
      47. Keep your favorite essential oil next to your bedside. Apply to your wrists and breathe in the scent.
      48. Do a morning check-in. When you open your eyes, do a body scan and notice how you feel at this present moment. What emotions are coming up? Where is your energy? Is there anything about the day that makes you feel anxious? Excited?
      49. Put a picture of yourself as a kid next to your bed, taped up on your bathroom mirror, or anywhere in your home that you pass by regularly as a reminder to honor every day of your journey.
      50. Share your highs and lows of the day with a partner, friend, or family member. At dinner or the end of your day, check in with yourself and someone important to you. This is a great way to reflect on the positives and the challenges of your day.

      How To Update Your Wellness Routine for Fall More

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      Mazda Made With Soul

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      Mazda has searched the South African landscape to find people driven by an innate sense of curiosity, willing to tell their human-centric stories of success and passion for their craft. These individuals embody the true meaning of community and harmony with all things in and around us. In this series, they will be imparting their stories of precision craftsmanship, infused with their soul; so who better to share their journey with you, than a brand Made with Soul?
      [embedded content]
      Meet Roushana Gray
      Founder of Veld and Sea, and winner of the Spier Sustainability award in 2019, Roushana Gray is a wild food artist, foodie and avid forager. She shares her passion for the local edible landscape through immersive educational experiences, connection and creativity. For Roushana, her vocation as a food innovator is a journey that never ends as there is always something new to learn and discover.
      Explore more HERE 
      *In Partnership with Mazda More

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      Stay Ahead Of The Unforeseen Costs Of A Severe Illness

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      Here’s a little something to ponder… When it comes to insurance, most people seem more comfortable splurging on entertainment, clothing and food than they are on lifestyle protection policies such as dread disease cover. Often the thinking is that: “it will never happen to me?” or “I still have time.” However, life-altering illnesses such as cancer, a stroke or heart attack often require that one take time off from regular programming to fully recover. 

      No Guarantees
      This was the case for Kim Gillot, who was unexpectedly diagnosed with stage 2 breast cancer at 32 – without any family history at all. “I discovered a lump after bumping myself in the shower and ignored it as most women do because we often don’t want to be inconvenienced by these things,” recalls Kim. A week and a half later, she consulted a doctor for food poisoning and insisted on a by-the-way breast exam. When the doctor couldn’t pick up the lump via a physical examination, Kim listened to her intuition and insisted on a mammogram. The mammogram results showed an abnormality. Next was a biopsy. “I remember receiving a call on 25 February 2017 confirming that I had aggressive stage 2 hormone-positive breast cancer. My cancer was both oestrogen receptor-positive (ER+) and progesterone receptor-positive (PR+),” shares Kim. She had the tumour removed within a week of her final biopsy and adds that getting the surgery out the way so soon was what ultimately spared her from the aggressive cancer.
      Kim received her payout from her Old Mutual Illness insurance policy shortly after the lumpectomy. “The money was a huge godsend,” she says. At age 20, Kim recalls seeing her father work relentlessly to pay her mother’s medical bills after she’d suffered a stroke. This, along with a 2016 smash and grab incident, made her realise just how underinsured she was, leading her to take out the Old Mutual lllness insurance amongst other policies.
      Peace Of Mind 
      When experiencing something as all-consuming as cancer, it’s a cycle of medical tests, treatments and recovery. After three harrowing rounds of chemotherapy, doctors switched Kim to aggressive radiation, which she did five days a week for seven weeks. “It was tiring and painful,” she recalls. This was followed by hormone-therapy implants for the next 18 months to subdue her oestrogen levels. The therapy introduced a new dynamic –  chemically induced menopause as a side effect! In November 2019, instead of continuing on the hormone therapy, Kim opted for a hysterectomy – something she says left her broken, with a lot of unanswered questions. 

      For Kim, who was placed on temporary disability leave at work, the Old Mutual Illness insurance payout took away the overwhelming financial burden of the upfront medical payments and shortfalls. “Even though my Old Mutual financial adviser is based in Cape Town, I have telephonic access to financial advice at all times. I really appreciate how each adviser that I spoke to gave me really good counsel in investing and growing the money to sustain myself,” enthuses Kim. 
      Kim is currently recovering from a double mastectomy and her can-do attitude remains strong. “Cancer is the demon I love to fight, I’m going to keep fighting it,” she shares, adding that she always makes it a point to share just how important severe illness cover is. “If you have the financial means to do it, please go ahead and make that sacrifice. We lead fast-paced and stressful lives and tomorrow is not promised to us. Everyone has a journey – yours may not be cancer but another illness.”
      How Will The Old Mutual Illness Insurance Benefit Me?
      The Old Mutual Illness insurance pays a single tax-free amount between R100 000 and R6 million should you suffer from a severe illness such as cancer, stroke, heart attack and other predefined illnesses. The money can be used to cover rehabilitation costs, travel expenses to treatment centres, modifications to your home or car and day to-day expenses while taking time off from work to recover. If your quality of life is severely impacted by treatment and you can’t care for yourself, the Cancer Enhancer will boost the payout by up to 25% of the cover amount.
      Can I Customise My Cover? 
      For an additional cost you can tailor the cover to meet your needs by adding extra benefits such as Top-up Benefit, Child Illness Benefit, Mild Illness Benefit, For Women Benefit and Returning Illness Benefit, plus other add-ons such as Premium Protection or *Cashback. Every five years, on the cashback anniversary, we will pay back 15% of all premiums received for the contract since the previous cashback anniversary and while cashback exists on your contract. Cashback will not be paid if the contract is not active on the cashback anniversary. Cashback would, on average, increase your premium by 12.5%.
      Choosing the right cover for serious illnesses doesn’t have to be daunting. For more information speak to your financial adviser. Visit www.oldmutual/illness or call 0860 60 60 60
      How soon does the cover kick in?
      Immediately. You’re covered for up to 30 days before paying your first premium.
      DISCLAIMER: This story was told by one of our customers, who received a monetary token of our appreciation for sharing it. The information shared in this article does not constitute financial advice. For more information and Ts & Cs, visit oldmutual.co.za/illness 
      *In Partnership with Old Mutual More

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      An Ayurvedic Expert Recommends These Tips To Reduce Anxiety This Season

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      Whether your family has practiced it your whole life or you’ve dabbled in a little tongue scraping here and a little yoga there, most of us have at least heard of Ayurveda. The ancient natural system of medicine (dating back more than 5,000 years) is a holistic mind-body-spirit approach to health and wellbeing, providing tools to live your best life physically, mentally, and spiritually. Consider it the OG of wellness practices. Based on the foundation that each person has a unique combination of the three Ayurvedic doshas (AKA health types or energy patterns)—vata, pitta, and kapha—the goal of Ayurveda is to strike the right balance of each element to achieve optimal health.
      If you’ve been feeling sad, scattered, or more anxious than usual, Ayurveda has an answer for that too. Fall is considered to be vata season, and is known as a time of heightened anxiety since vata is most susceptible to the ups and downs of life. The good news? Shrankhla Holecek, an ayurvedic expert and Founder of UMA Oils, let us in on Ayurvedic anxiety tips that can help reduce stress holistically—through diet, exercise, and transformative self-care rituals. It’s time to restore.  

      Meet the expert
      Shrankhla Holecek
      Ayurvedic Expert and Founder of UMA Oils
      Raised in India, Shrankhla Holecek has been immersed in the knowledge and cultural traditions of Ayurveda and holistic medicine since birth. As world-renowned expert on Ayurveda, organic skin care, and holistic health, she has been interviewed and featured in dozens of multimedia platforms. In 2016, Holecek founded UMA Oils, a luxury Ayurvedic skincare company.

      1. Maintain a daily schedule
      A change in season calls for updated routines to maintain balance and alignment with nature. And because vata‘s stability can be offset by disorganized scheduling and lack of sleep, Holecek suggested penciling in extra downtime and getting solid Zzzs. Not getting optimal sleep is known to affect mood and emotional health, which may worsen anxiety, after all. So you know the drill: Follow a consistent sleep schedule, get eight hours of sleep, and establish a wind-down routine. “Rubbing your feet with oil at night, especially one infused with relaxation-inducing botanicals, can support your body and make the day to night transition more seamless, setting you up for a night of uninterrupted rest,” Holecek said. 
      As for your morning routine, try out various practices to identify what your body is craving right now. From meditating and tongue scraping to drinking warm lemon water and dry brushing, there are many Ayurvedic rituals that are beneficial for morning time. However, adding too much to your daily routine all at once can cause more stress than anything, so start slow. No matter how you choose to spend the beginning of your day, being in tune with your mind and body is key. For example, if you feel most energized and motivated in the early afternoon, don’t force yourself to get in a workout or check off difficult tasks. Wake up slowly, fit in some time for enjoyment, and save your workouts and difficult tasks for the afternoon. 
       
      2. Get some sun
      According to Holecek, getting some sunlight can help keep your stress levels in check. The bad news: With fewer hours of daylight and cloudy forecasts (read: less sun exposure) on top of vata‘s characteristics, we’re more prone to anxiety in the fall and winter. Ayurveda to the rescue. The system of medicine also offers a daily schedule, or when to do certain activities based on energies throughout the day. Especially in fall or winter, it is recommended to wake up with the sun for more time to get exposure to sunlight. So resist the urge to snooze when your alarm goes off, and get sunlight within an hour after waking up. 
      Still not convinced? Soaking in the sun’s rays has been found to increase the calming and mood-boosting hormone serotonin and can help you get the best sleep of your life. Bottom line: Treat your mind and body to more sunlight on the reg, whether that looks like walking around the block, downward-dogging at the park, or sipping your warm lemon water outside. 
       

      3. Move your body
      With the transition to colder weather comes changes in the body, and for good reason. “Ayurveda honors change—internally within ourselves and externally within in our environment,” Holecek said. “This time of year shares many qualities that distinguish Vata: cold, dry, rough, mobile.” To balance out Vata‘s energy, stick with light, calm, and heat-generating exercises, like hot yoga, Pilates, or brisk walking. Getting your heart pumping changes your brain chemistry, increasing anti-anxiety neurochemicals, like serotonin. 
      “Regular, gentle exercise controls the movable character of Vata,” Holecek explained. “Include basic seated forward-folds like Paschimottanasana (Seated Forward Bend) in your practice. To increase strength and stability, try experimenting with standing positions like Virabhadrasana II (Warrior Pose II).” As always, pay attention to your body’s cues, and lean on restorative poses or stretching if you’re feeling worn out or overstimulated.
       
      4. Switch up your diet
      Heads up: Only hot PSLs are welcome. With the cold, dry vata vibes, shifting our eating habits to primarily warm, grounding foods and drinks and in-season produce is ideal. We’ve all heard the saying, “Food is medicine,” and eating seasonally takes it a step further by creating a greater sense of harmony and balance with our environment. The result? It can help us be more adaptable to change and practice mindfulness, which counteracts rumination and worrying (more on that to come). “Lean toward oily, moist, and smooth foods,” Holecek recommended. “Add healthy fats and oils to dishes, such as avocado, coconut, olives, buttermilk, cheese, eggs, whole milk, nuts, seeds, berries, melons, squash, zucchini, and yogurt.” Reach for cooked whole grains, root vegetables (think: sweet potatoes, carrots, and turnips), and hearty soups. Save the cold foods, iced bevvies, and dry snacks for the summertime. 
      Also, don’t pass on the digestion and mental health-enhancing effects of Ayurvedic herbs. “Adaptogenic herbs like Ashwagandha and Brahmi are particularly helpful in Vata season as they help balance an overactive mind and empower the body’s natural stress management responses,” Holecek said. Add them to baked goods, oatmeal, or your morning cup of coffee. Lastly, taking notes from hack #1, set a consistent time for your breakfast, lunch, and dinner, and avoid heavy meals at dinner to prevent disruptions in your sleep patterns.  
       
      5. Practice mindfulness
      In our fast-paced, hustle culture, we’re either going full speed ahead or on autopilot. So how do we focus our attention on present experiences and become more aware of our sensations, thoughts, and feelings without judgment? “Joy and calmness happen when you turn your attention away from problems and instead concentrate on tangible things that you can experience with your senses (sight, hearing, touch, smell, and taste),” Holecek said. In other words, mindfulness aids in reducing anxiety and depression by teaching us how to respond to stress with awareness of what is happening in the present moment.
      Aside from breathing exercises, meditation, and movement, Holecek pointed to warm oils to help bring us back to the present moment. “Oils can be powerful allies in supporting your mindfulness practice through the olfactory and transdermal benefits of their powerful ingredients. A tactile element such as aroma can be a wonderful reminder of your commitment to remain grounded and balanced throughout the day.” Keep essential oils on hand throughout the day for a quick sniff or rub on temples to bring little moments of mindfulness into your day.

      6. Listen to your skin
      It’s time to layer more than just our clothing. This time of year, the skin needs additional support to stay hydrated and nourished because, as Holecek explained, “Vata skin tends to be dry, darker, and cooler to the touch with a tendency for roughness.” Think of your skin as the check engine light to your internal health. When your skin glows, chances are your emotional well-being is on a par with it. And, ICYMI, taking care of your skin is a form of self-care, and going through the steps of your skincare routine can dramatically reduce stress levels. How’s that for a win-win? 
      That’s not to say you need to overhaul your entire skincare routine—a few minor adjustments will do the trick. “Keep the body and skin hydrated from within by drinking plenty of water,” Holecek suggested. As for ingredients and products to look out for? “Nourish from the outside [in] with gentle cleansers that won’t strip, aloe and rosewater-based toners, and nurturing oils that maintain an effective moisture barrier,” she said. “Rose oil is excellent at hydrating and nurturing dry or maturing skin, while Frankincense essential oil works at the cellular level to promote cellular regeneration necessary for battling fine lines. Pomegranate oil, rich in fatty acids, restores firmness and elasticity.” 

      7. Implement self-massage

      When it comes to Ayurvedic self-care, self-massage reigns supreme, especially in the fall, as an effective vata-pacifying method. “Loving, generous, Ayurvedic self-massage, also known as Abhyanga, is one of the most beneficial exercises for our well-being,” Holecek affirmed. “It grounds us and allows for a moment to appreciate the body and mind. When doing so in a deliberate, therapeutic way, it can help to increase circulation, reduce inflammation, boost longevity, and clear any bodily obstructions, including stagnation, heaviness, and blockages.” A recent clinical trial studying the effects of self-massage echoed Holecek’s sentiments, proving Abhyanga to be an effective way to decrease stress levels, improve quality of sleep, and enhance one’s overall quality of life.

      To give self-massage a go, Holecek suggested using warm sesame or mustard oil during the fall and winter months for their deep-tissue-de-stressing and mind-body-wellness-promoting properties. Start by rubbing the warm oil between your hands, then massage it into your scalp. Next, move from your face down to your feet, using circular movements along your joints and bones. Check out this video tutorial for more details on the technique. 

      7 Health Tips Ayurveda Taught Me That Changed My Life More

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      How to Choose High-Quality Vitamins and Supplements

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      There are a lot of different multivitamins available, and not all of them are created equally. Before choosing a multivitamin, you should do your research to ensure that the one you pick is the one that will benefit you the most. Ask yourself these four questions the next time you go shopping for a multivitamin.
       1. Does it offer a complete range of vitamins and vital minerals?
      Multivitamins are designed to help you reach the daily recommended intake of the several micronutrients (vitamins and minerals) that your body needs to function at its best.¹
      Studies have shown that the majority of us are unable to do this through diet alone, taking a multivitamin is a beneficial  supplement.¹
      Whether you need a daily pick-me-up or nutrient replenishment, taking a comprehensive multivitamin will go a long way toward helping you obtain sufficient levels of micronutrients in your diet.
      Remember, when shopping for a multivitamin, it’s crucial to find one that offers you, the things you need.
      A high-quality multivitamin offers a complete range of vitamins and minerals, including vitamins A, C, D, E, K,B vitamins (thiamin, riboflavin, niacin, B6, and B12).²
      A multivitamin should also include a broad range of minerals, such as calcium, magnesium, potassium, zinc, iron, iodine, selenium, copper, manganese, molybdenum, and chromium.³
      Understanding the jumble of letters, figures, and micrograms relating to multivitamins can be exhausting. Fortunately, once you learn how to read labels, buying a multivitamin becomes simple. Supplement labels list ingredients in ascending order of predominance. Steer clear of multivitamins that contain a long list of additives.
       2. Is it stimulant-free?
      High-quality multivitamins should be free of stimulants.  Stimulants may cause health symptoms such as depression, diarrhoea, difficulty sleeping, fatigue, dizziness, and difficulty concentrating.⁴
      3. Does it have the appropriate daily values of ingredients?
      If you’ve chosen a multivitamin tablet with the required recommended daily allowance, you know you’ve made a great choice. Be sure to examine the ingredients in other supplements you are taking to prevent excessive intake of nutrients.⁵
      4. Does it offer a complete solution?
      In recent decades, the use of nutritional supplements has rapidly increased.6 One-third of adults and half of the population (⟩55 years of age) report taking at least one supplement per day.⁶
      Multivitamins come in a wide variety of formulations and forms. The key to getting all the benefits from your multivitamin is ensuring you’re buying a good quality one and taking it daily. 
      Whether you want to support your brain health, relieve stress and anxiety, or just rev up your energy, staminaand immunity, BIOPLUS® VIT-ALITY DAILY NUTRI-PACK⁷ offers a complete solution.

      Get All The Essentials You Need In One Daily Dose!  
      Not sure which supplements to take? Leading pharmaceutical company Adcock Ingram (Pty) Ltd have a daily vitamin and mineral supplement range, BIOPLUS® VIT-ALITY.

      Consider BIOPLUS® VIT-ALITY DAILY NUTRI-PACK⁷. Complete from a-z, BIOPLUS VIT-ALITY DAILY NUTRI-PACK is a health supplement in a conveniently packaged blister designed to provide you with a daily dose of antioxidants, omega 3, probiotics, vitamins and minerals.⁷
      The BIOPLUS® VIT-ALITY range is available at selected Dis-Chem and Clicks stores, as well as selected independent pharmacies nationwide. For more information, visit: https://www.adcock.co.za/ProdVitamins/Bioplus and join the conversation on Facebook.
      *In Partnership with Adcock Ingram (Pty) Ltd
      2022102810238696
      References:
      1. National Institutes of Health. Multivitamin/mineral Supplements. Available at: https://ods.od.nih.gov/factsheets/MVMS-Consumer/. Last accessed September 2022.
      2. Liebman B. What should your multivitamin contain? Centre for Science in the Public Interest. Available at:https://www.cspinet.org/article/what-should-your-multivitamin-contain. Last accessed October 2022.
      3. Cleveland Clinic. 9 Vitamins and Minerals You Should Take Daily. Available at: https://health.clevelandclinic.org/which-vitamins-should-you-take/. Last accessed September 2022.
      4. Vo K, Neafsey PJ, Lin CA. Concurrent use of amphetamine stimulants and antidepressants by undergraduate students. Patient Prefer Adherence. 2015 Jan 22;9:161-72. doi: 10.2147/PPA.S74602. PMID: 25653508; PMCID: PMC4309786. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4309786/. Last accessed October 2022.
      5. Blumberg JB, Bailey RL, Sesso HD, Ulrich CM. The evolving role of multivitamin/multimineral supplement use among adults in the age of personalized nutrition. Nutrients. 2018 Feb 22;10(2):248. doi: 10.3390/nu10020248. PMID: 29470410; PMCID: PMC5852824. Available at: https://pubmed.ncbi.nlm.nih.gov/29470410/. Last accessed October 2022.
      6. Hamishehkar H, Ranjdoost F, Asgharian P, Mahmoodpoor A, Sanaie S. Vitamins, are they safe? Adv Pharm Bull. 2016 Dec;6(4):467-477. doi: 10.15171/apb.2016.061.  Epub 2016 Dec 22. PMID: 28101454; PMCID: PMC5241405. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241405/. Last access October 2022.
      7. Bioplus® Vit-Ality Daily Nutri-Pack capsules package insert. Adcock Ingram.  More

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      7 All-Natural Ways to Up Your Libido That You Haven’t Tried Yet

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      Let’s face it: We can’t expect to always have a sex drive in high gear, and it takes more than just cueing Marvin Gaye’s “Let’s Get It On” to rev it up. First things first, it’s normal and common to experience ebbs and flows in your libido. But we all deserve to reap the benefits of sexual pleasure—I’m talking less anxiety, better sleep, relief from headaches, and more. So while you can’t change your libido with the snap of a finger, there are natural remedies that can help take your sexual desire from womp womp to bow-chicka-wow-wow. Read on for seven ways to get you in the mood. The best part? There’s nothing fake about them, including the “Big O” they’ll likely lead to. 

      Add an adaptogen supplement to your routine 
      There may be no such thing as a love potion, but combine the stress-reducing and energy-boosting effects of adaptogens and you’ve got the next best thing. These plants and mushrooms can help regulate your body to return to balance, so if anxiety is getting the better of you, they step in to aid in reducing your cortisol levels. But their transformative benefits don’t stop there—the effects of adaptogens can spice things up in the bedroom. Enter: Moon Juice’s Sex Dust. Packed with a stimulating blend of adaptogens and herbs that target stress to support healthy hormonal balance, libido, and creative energy, knocking boots just got way more exciting.
      Add the natural libido supplement to your coffee, tea, or smoothie, or pair it with your favorite chocolate. With ingredients that are traceable, potently-dosed, and easily absorbed, you can rest assured that your sexual health is getting the right kind of TLC. Use code EVERYGIRL10 to get 10% off one order, and get ready to ignite your sexual spark. 

      Moon Juice
      Sex Dust
      With a combination of Shatavari, Shilajit, Epimedium, Schisandra, Cacao, and Maca, this stimulating blend of adaptogens and herbs targets stress to support healthy hormonal balance, libido, and creative energy.
      Use code EVERYGIRL10 for 10% off of your first order from Moon Juice!

      Source: @moonjuice

      Reach for aphrodisiac foods
      We’ve all heard that aphrodisiacs are said to arouse sexual desire and pleasure. But are chocolate, oysters, and strawberries really that powerful? While there’s little scientific evidence that the rumored sexy stimulants are the real deal, there are food supplements that have been proven to help you get back in the saddle: maca, ginkgo biloba, fenugreek, and pistachio nuts, to name a few. From helping increase blood flow to promoting the production of sex hormones, consider these “aphrodisiacs” your natural libido-boosting friends. But at the end of the day, you can’t go wrong with eating a nutrient-dense, hormone-balancing diet (think: high-quality, pastured meats and eggs, fruits and veggies, and healthy fats like extra virgin olive oil and avocados). 

      Show your pelvic floor some love
      If you’ve ever done a kegel exercise, you’re already ahead of the game (bravo!). The group of muscles that form a bowl-like shape between your sit bones (AKA your pelvic floor) is responsible for giving you the best “O” you’ve ever had and preventing you from peeing in your pants in bumper-to-bumper traffic. In other words, you have your pelvic floor to thank for enjoying sex and controlling your bladder and bowel movements. One red flag that your pelvic floor could use a tune-up? You guessed it, a low libido. The good news? You can improve your pelvic floor health and, in turn, your sex drive by seeking pelvic floor therapy, practicing yoga, foam rolling, and performing exercises that strengthen and target the muscle group. 

      Source: @buffy

      Get plenty of sleep
      PSA: Getting enough rest affects way more than just your beauty. Case in point: Studies show that sleep deprivation is linked to reduced sexual desire and arousal in women. When you snooze, your body restores energy and regulates hormone levels and the muscles and cells in your body repair and grow, so getting adequate sleep can make or break your sex life. Bottom line: Consistent quality sleep equals a healthy sex drive. As if you needed more reason to prioritize your Zzzs, for every additional hour of shuteye you get, your libido increases by 14%. So establish a wind-down routine (yoga stretches, anyone?), say no to caffeine after lunch, fit in movement in your day, and keep your sleeping environment at a cool to 65°F to 72°F to recharge your body and mind. The result? A heightened libido. 

      Consider a natural alternative to hormonal birth control
      Chances are you’ve been on or are currently on a type of hormonal contraceptive. And it’s no secret that hormonal birth control methods have unwelcome physical and sexual side effects, including a diminished libido. I hate to be the bearer of more bad news: A study concluded that women using a hormonal contraceptive approach experienced less frequent sexual activity, arousal, pleasure, and orgasm.
      So what’s a girl to do? Fortunately, there are natural alternatives to hormonal contraceptives. From good ol’ condoms and the “pull-out” tactic to silicone diaphragms and cervical caps, there’s no shortage of hormone-free birth control options available. Since narrowing down the best non-hormonal birth control for you should take into account the risks and benefits of each type as well as your lifestyle and personal needs, have a chat with your OBGYN and don’t be afraid to ask any questions you may have, no matter how embarrassing they may seem (there are no stupid questions after all). 

      Source: @bykwest

      Give your self-confidence a boost
      When you look at yourself in the mirror, what do you see and say to yourself? If it’s not your attributes and uplifting self-talk, we’ve got work to do (myself included). Because how we feel about ourselves and our bodies affects what goes (or doesn’t go) down between the sheets. It goes without saying that if you focus on your perceived flaws (“I wish I could get rid of the cellulite on my thighs” or “I’m not talented enough to get my dream job”), you’re not going to want to get it on. Instead, try shifting your mindset and bringing attention to your strengths, practicing words of affirmation, or hitting your favorite workout class to release those feel-good endorphins. While you’re at it, get in tune with your body, discover what arouses you, and take note of your major turn-ons (journaling always FTW). The main takeaway? Enhance your self-esteem and your sex life will thank you. 

      Communicate with your partner and/or a trusted practitioner 
      Let’s be real: Talking to your partner or your doctor about your low sex drive is anything but sexy and can be awkward AF. But what if I told you that talking about your sex life reinforces not only your relationship, but also your sexual satisfaction? And when you have a stronger emotional connection with your S.O., the chances of having mind-blowing sex gets a whole lot higher.
      Now that I have your attention, when the time is right (read: when you’re both calm and relaxed), bite the bullet and kick off the conversation with something like, “This is really uncomfortable for me, but can we find a time for me to share something about our sex life with you?” If that feels totally out of reach, use a movie, TV show, or article you can relate to as a conversation starter. Once you’ve got your heart-to-heart going, be open and honest about how you’re feeling and what you want and need. Try not to leave out the details to help your partner understand what you’re experiencing while not placing any blame on them. Remember that your sex issues won’t get solved overnight, so maintaining an open and ongoing dialogue is key.
      Say you’ve given communication with your partner and the aforementioned remedies the old college try and your libido hasn’t budged, don’t brush it aside. Seek a trusted professional, whether an OBGYN or therapist, to get to the bottom of it. Whatever the cause, having a healthy libido and fulfilling sex life is your right. 

      7 Habits of Women Who Always Have a Healthy Libido

      This post contains a sponsored inclusion of Moon Juice, but all of the opinions within are those of The Everygirl editorial board. More

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      The Lymphatic System Is Crucial for Detoxification and Immunity—Here’s What You Need To Know

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      If you’ve heard anything about the lymphatic system, the word “de-puffing” was likely used in the same sentence. And we’ve all seen celebrities like Kendall Jenner and Hailey Bieber using their trusty ice rollers and under-eye patches that promise to eradicate the puffiness. But there’s so much more to the lymphatic system than just de-puffing and trendy tools. The lymphatic system plays a huge role in detoxifying the body, and ice-rolling is just the tip of the iceberg in terms of what we can do to help support it.
      Since I’m always eager to learn more about how we can achieve optimal health, I had to dive deeper into understanding this underrated system in the body. I spoke to experts to understand what the lymphatic system does, why we should care about it, and what we can use to support our lymphatic system daily. Read on for everything they spilled.  

      In this article

      What is the lymphatic system?
      In summary, the lymphatic system is our body’s “sewage system.” According to Viviane Lieberman, a lymphatic drainage educator with Gente Beauty, it is a part of both the circulatory and immune system and is responsible for keeping fluid levels balanced and preventing infections. She shared that the lymphatic system is connected to every system in the body and carries away harmful substances, heals the body, and rebuilds bodily functions. The system works to move a liquid substance called lymph back into your circulatory system. Lymph nodes throughout the system monitor and cleanse the lymph as it filters through them, filtering out the damaged cells, bacteria, or toxins. If we want the rest of our body to run efficiently and at its peak, it’s crucial that the lymphatic system be productive.
      However, the lymphatic system doesn’t just “pump” on its own, like how the heart beats or lungs breath no matter what. Without squeezing the lymphatic vessels, the lymph sits still, and toxins and waste material can accumulate. The good news is a lot of what we already do regularly helps support our lymphatic systems, like exercise. However, if we don’t maintain our body’s lymphatic system to support the lymph movement, it can lead to symptoms such as brain fog, water retention, constipation, dehydration, digestion issues, fatigue, stress, allergies, and much more. Read on for ways to support your lymphatic system to make sure it’s working efficiently. 

      How to support your lymphatic system
      Josie Rushing, celebrity massage therapist, lymphatic drainage expert, and Founder of Brazilicious Beauty Spa, said exercising regularly, eating an anti-inflammatory diet (avoiding high-sodium and high-fat foods), drinking lots of water, and performing anti-stress activities are all great ways to make sure your lymphatic system is running smoothly. Lieberman suggested yoga, walking, or rebounding on a trampoline (when muscles are being worked, they squeeze lymphatic vessels which helps move the lymph). In terms of diet, eating foods that promote lymph flow, such as dark leafy greens, nuts, seeds, and avocado, is also beneficial, and limited adding toxins through overly processed foods. 
      If you want to take it a step further, Lieberman shared other ways to increase lymphatic flow. First up: dry brushing, which involves brushing your full body with a natural fiber brush in upward movements toward the heart before showering. Another hack is practicing a form of deep belly breathing, such as holotropic breathwork, as well as taking hot and cold showers, which create contractions and expansion in the lymphatic vessels and allows for further circulation. And finally, the trendiest way to boost the lymphatic system as of late is through lymphatic drainage massage. 

      Is lymphatic drainage massage worth the hype?
      While it has recently become popular in North America, lymphatic drainage has been around since the 1900s and has been a popular practice in Brazil for decades, according to Rushing. “We have a special way of performing it in Brazil that is finally being seen all over the world because aside from the internal benefits, there are also external benefits, such as contouring and eliminating the appearance of cellulite,” she said. Today you can get a lymphatic drainage massage done on any part of your body, from your face to your stomach or legs.
      The premise of the massage is the manipulation of the lymphatic muscles to encourage the flow of lymphatic fluid. Rushing shared that the majority of the massage is done manually and it aids in natural detoxification, rejuvenating cellular function, minimizing excess fluid retention, relieving stress on the body, balancing the nervous system, and benefiting cell oxygenation. It is also recommended by many doctors and surgeons to help with recovery after injury or surgery. 
      Rushing recommended getting a lymphatic drainage massage weekly as maintaining your lymphatic system is key to optimal health. However, if getting a lymphatic massage every week is outside the realm of possibility for you, there are tools you can use to do your own version at home. You don’t need a pricey massage to help support your lymphatic system. For your face, opt for a gua sha tool or ice roller for an easy and affordable way to maintain lymphatic drainage. As for the other parts of your body, you can try dry brushing or the legs-up-the-wall pose. And don’t forget that a good old fashion walk helps to move the lymph too. 

      Bottom line
      Just like we need a strong immune system to fight viruses, we need a well-functioning lymphatic system to promote detoxification and healthy blood flow. Bottom line: We don’t need to “detox” with diets and juice cleanses; the lymphatic system is one of the key systems in the body that’s meant to do that for us. After all, Lieberman referred to the lymphatic system as “the secret river of health.” Incorporating a few of the aforementioned tactics into your routine, making sure you’re consistently moving your body, and being aware of toxin exposure will help you support this critical system that affects every part of the body.  So whether you’re looking to relieve stress or simply improve your overall health, the lymphatic system is a great place to start.

      This Powerful Ingredient Is Said to Be the Secret to Immune Health More

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      5 Effective Ways To Beat The Dreaded Afternoon Slump

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      It’s so easy to lose motivation as soon as midday strikes. From frequent strolls to the copier, scrolling TikTok and needing about four coffee breaks an hour, the Afternoon Slump looms large over the human population, threatening even the most productive of people.
      Blame your natural stress hormone, cortisol. It fluctuates frequently throughout the day as we deal with different situations. By the afternoon, our systems are fried from vigorous regulation. If you’ve got things to get done, ASAP, try out these invigorating pointers to energise your body and mind – and meet those deadlines.
      Disclaimer: The below don’t include sugar or a caffeine fix.
      1/ Stretch it out

      Stretching is a wonderful way to calm your mind. Regular stretching focuses on mindfulness and releases tension from the body.
      Do it: Stand up and reach down to touch your toes. Don’t be concerned about who is around you. Bring your hands above your head and hold the stretch for 15 seconds. Tilt as far as you can, from left to right. Repeat.
      READ MORE: 8 Things That Are Sucking The Happiness Right Out Of Your Life
      2/ Close your eyes
      Did you know that closing your eyes is a great way to boost your memory? This is known as “quiet wakefulness”. Resting the eyes allows your muscles and body parts to relax.
      Do it: Place your hands over your eyes for two minutes and relish the time you have to sit and be still. Focus on your breathing and channel your thoughts on something positive.
      READ MORE: What Really Happens To Your Body (And Brain) On A Detox Diet?
      3/ Declutter your desk

      Your space is a reflection of you. Having a cleaner workspace can lead to increased productivity, while clutter can cripple your creativity.
      Do it: Recycle unnecessary paper that you’re hoarding on your desk. A clean desk makes for an efficient and professional student or employee.
      4/ Breathe in, breathe out
      Deep breathing exercises are the best for stress management and improving energy levels. Increased blood flow allows for more oxygen to get into the blood.
      Do it: Get comfortable. Sit or lie down on the floor and inhale through your nose, allowing your belly to fill up. Breathe out through your mouth. Repeat.
      READ MORE: Face Mapping: 9 Things Your Pimples Can Tell You About Your Health
      5/ Take a light stroll

      If you only have a few minutes to spare, taking a walk can do wonders for your blood flow to the muscles and will offer your mind a fresh start.
      Do it: Step away from your phone and computer and go outside for a walk. Start with 5 minutes and gradually increase your steps. Your fitness watch will thank you. More