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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

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      A Manifestation Expert Shares 5 Life-Changing Hacks That You Haven’t Heard Yet

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      It seems as though a new manifestation method pops up every other week (thanks, #ManifestationTok), making it hard to know where to even begin, not to mention decipher between what’s legit and just BS. And if you’re trying to get ahead of your goal-setting for 2023, it’s prime time to nail down the practice for some serious manifesting, because there are incorrect ways to attract what you want in life–it’s not as cut and dry as “ask, and you shall receive.” So I grilled Kathleen Cameron, manifestation expert, coach, and author of Becoming The One, to set the record straight and dish out her tried-and-true hacks to live our best lives. On tap: manifesting your dreams. 

      Meet the expert
      Kathleen Cameron
      Manifestation Expert and Author
      Kathleen Cameron is a success, life, and manifestation coach. Her innovative approach to manifestation led to the creation of Diamond Academy Coaching where she helps students grow in all areas of life through online coaching and in-person seminars. Kathleen helps others step into their true potential to become the best version of themselves and facilitates bringing their goals to reality.

      1. Transform your beliefs
      Manifestation is not a one-and-done situation. You’re always manifesting, whether you realize it or not, and it starts with your thoughts. “The first step in manifesting is becoming an observer of your own thoughts,” explained Cameron. “What thoughts and beliefs are limiting and how can you move them to be empowering? That’s how you manifest!” For example, Cameron broke down the thought process of manifesting your dream home: shift your beliefs from “I’ll never live in a house that big” to “I’d love to live in a house that big” to finally, “Wow, look at me living in a house this big!” 
      The same goes for any doubts you may have about the power of manifestation. “Really opening the veil of skepticism and opening your mind to a different possibility is what is going to help you change the course of your own life,” Cameron affirmed. “Your thoughts have created the day you lived today. If you want to change your experience, you need to change your thoughts. So, what if you change your thought about manifestation?”
       

      2. Find an approach that works for you
      From journaling and vision boards to positive affirmations and the 369 method, the world is your manifestation oyster. So how do you determine which manifestation technique is the crème de la crème for you? “It comes down to the type of person you are and the type of things you enjoy doing,” Cameron stated. “It’s important to find an approach that works for you and makes you feel joy, excitement, and alignment. Choose that one.” 
      Whether you’re new to manifesting or looking for a fresh start, Cameron recommended starting with journaling. By putting pen to paper, you get in tune with your thoughts and become aware of any judgments or limiting beliefs that are blocking you from your desires. Because you’re letting your thoughts flow, you can consciously identify any that are coming from a scarcity mindset versus an abundance mindset. Then, you can work on reframing those lack-based thoughts into abundant thoughts (read: focusing on what you do have).
      There’s one caveat to journaling: Cameron warned that writing down what you want over and over doesn’t actually create consistent sustainable manifestations. It may bring about the one thing you’re going after here and there, but in order to experience a true outer transformation, you have to start with your “inside world.”  

      3. Do the inner work
      No matter how you approach manifestation, you’ve got to do a deep-dive into self-reflection and self-discovery (AKA inner work), and peel back the layers. “It’s about how you see yourself that leads to the manifestation,” expressed Cameron. “Doing it ‘incorrectly’ is when you change nothing about yourself and try to manifest something different. It all starts with you!” Cameron suggested asking yourself, “Who am I?” to uncover what you want to change about yourself. 
      Trying to attract something into your life without working through your fears, negative emotions, and limiting patterns is the most common manifesting mistake Cameron sees. Bottom line: If you’re the same person you’ve always been with the same thoughts, actions, and feelings, you won’t get different results. “The different result comes from being a different version of yourself,” she said. “Manifestation is a transformation.”

      4. Be the dream version of yourself
      It goes without saying that we all have something we want to bring to fruition, whether it’s a soulmate, job, or home. Cameron’s #1 tip to attracting whatever you want? “You need to be the dream version of yourself,” she attested. “Everything is an attraction, you attract what you are, and you attract the energy that you’re in. The first step and the most important thing to do is to make sure you’re operating on a frequency of vibration that is a match to the thing you desire. If you want to feel and attract this big love into your life, you have to be loving now.”
      Reflect on and identify who you want to be (read: your highest self): Where are you living? What do you do for work? What are you wearing? Who are you with? Then, start showing up as if you are already that person. Approach every situation and decision—no matter how big or small—as the best version of yourself. The best part? Evoking the feeling of your future self will help you align with and become her.  
       
      5. Supplement with visualization
      PSA: Your manifestation method doesn’t have to be fancy or on-trend. Cameron said visualization is the most powerful thing you could do, recommending five minutes in the morning and five minutes at night. “Visualize yourself in a scene where the manifestation has happened, then apply the feeling of the wish fulfilled,” she said. In other words, picture what you’re seeking and your highest self who already has it, down to the micro-details. “The fastest way to manifest what you want has more to do with the vividness of the image you have,” said Cameron. The winning combination is visualizing what you want, the feeling of it being fulfilled, and the belief that you have the ability to obtain it. 
      Good news: If you’ve ever created a vision board, you’re ahead of the game. By gathering words, images, or objects that represent the future you want in a tangible form (physically or digitally) will not only help you focus on your dream life, but also activate the good vibes, connections, and resources needed to realize it. If vision boarding isn’t your cup of tea, you can try listening to a guided meditation, taking a few minutes to imagine your future (best) self first thing in the morning, or saying daily affirmations (think: “I am strong, I am confident, I am motivated. My life is full of abundance.”) 
       

      The Everygirl’s Guide to Manifestation and Achieving Your Best Life More

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      The Diet Culture Myths We Still Believe That Dietitians Say To Ditch ASAP

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      Editor’s Note: This essay discusses disordered eating and diet culture. Please take care of yourself if those topics could be triggering.
      Many of us feel like we want to change our bodies instead of love them. We may want to be smaller, taller, leaner, or more toned—anything deemed worthy or acceptable in the eyes of a culture obsessed with appearance. And while changing your body is a personal decision (as it should be), there are often underlying factors at play. Enter: diet culture. But we can each work to actively step away from diet culture and embrace a kinder, gentler way to be in our bodies and take up space in the world.
      To pull away the curtain from some of the subtler ways diet culture shows up in our lives, I tapped a few dietitians with plenty of insights to share. Read on for the diet culture myths they say to drop ASAP and the healthier habits to pick up instead.

      What is diet culture?
      Diet culture promotes a world view where looking a certain way affords you a certain level of acceptance. It’s the social expectations that say we have to fit into the right boxes to deserve X, Y, and Z (and in a world where anti-fat bias runs rampant, that tends to mean healthcare, employment, and respect). More troubling news: In a recent article, The Cut cited evidence via renewed interest in celebrities’ smaller bodies and clothing brands’ inability to deliver on promises of inclusive sizing as concerning proof that thin could be, as the writer puts it, “in again.”
      Diet culture–and thinness as an ideal–has infiltrated much of our world, and it’s a challenge to step away from it completely. Even if you haven’t experienced disordered eating, you’re probably familiar with phrases like “clean eating” or doing a detox after the holidays. While on the surface, these might fall into the category of what we’ve been sold as wellness, these myths are meant to keep us focused on appearance. If that makes you angry and ready to take action, you’re in good company. So let’s separate the fact from fiction, and start ditching diet culture today.

      Myth #1: Food is either good or bad
      Vegetables, good. Sugar, bad. Smoothies, good. Ice cream, bad. Fruit, good or bad? We’ve learned to categorize food in this way—dividing what we eat into buckets of judgment. Erin Reeves, a registered dietitian at Equip, called this “an incredibly harmful mindset.” She explained that because this habit is so deeply ingrained, it can create a sense of shame, anxiety, and guilt around food, as well as lead to other eating disorder behaviors. 
      “What we need to understand is that our self-worth is not dependent on the food we eat,” said Reeves. She offered a key reminder that health is relative, and we all have different needs that make us feel our best. Rather than thinking of food as black or white, it’s important to understand that different foods nourish us in different ways, nutritional value aside. Reeves encouraged us to release the shame, and embrace the fuel, connection, and pleasure that food provides.

      Myth #2: Detox diets cause weight loss
      Alyssa Wilson, a registered and licensed dietitian and metabolic success coach for Signos Health, wants us to ditch the dangerous pattern of detox diets and cleanses. The reality? They may lead to weight loss, but only in the short term. In fact, “Detox diets can actually do more harm than good.” Instead of going all in on a detox or following a restrictive cleanse, Wilson suggested just filling your diet with whole grains, fruits and veggies, lean proteins, and healthy fats (which will help support your body and its natural ability to detox, all on its own).

      Myth #3: Avoid or limit carbs
      I remember just about every rom-com from the mid-aughts contained a protagonist who swore off carbs. It was always with a desire to fit into a smaller dress or prep for a high school reunion—a belief driven by the myth that carbs lead to weight gain. Reeves explained that our bodies need at least 50% of daily calorie intake to come from carbs. “So if someone is cutting carbs from their diet, they might lose weight only since they are excluding their body’s basic needs,” she said. But that can be dangerous water to tread. Reeves noted that this may lead to weight “gain” as the body rehydrates and replenishes its carbohydrate stores.
      What’s more–and this applies to any food group we might cut out–this all-or-nothing behavior leads to a binge-restrict cycle where we may begin to fear some foods and feel out of control around them. Reeves’ short answer? “Carbs are awesome and every single person on this earth should be incorporating them daily.”

      Myth #4: Fast food is bad
      Though convenient, tasty, and capable of satisfying your late-night cravings, fast food has been demonized in our culture for years. Wendy Lord, a registered dietitian and medical content author at Health Reporter, admitted that while fast food doesn’t contain as much nutritional value as other foods, eating it on occasion won’t ruin your health or make you gain weight. Similar to the food-is-good-or-bad divide, if we try to restrict fast food, we can cause intense cravings. Instead, by learning to adopt a more accepting view of fast food (the All Foods Fit model is great inspiration), we can see fast food—and all its deliciousness—in an entirely different light.

      Myth #5: Intuitive eating is easy and everyone should practice it
      While I once believed intuitive eating was the solution to saying goodbye to diet culture once and for all, I’ve since learned that it’s not that simple. We may have been told plain and simple that we can learn to eat when we’re hungry and stop when we’re full, but Reeves cited many other factors, such as beliefs, culture, habits, and medical histories, that add complexity to the mix. Reeves noted that intuitive eating isn’t something we can develop overnight. In fact, it’s a process that can take years for people to develop. 
      Reeves encouraged getting to the truth of why you’re turning to intuitive eating. For example, if you want to try intuitive eating to move away from diet culture, reduce anxiety and shame around food, or improve your relationship with food, go ahead and practice eating intuitively. But Reeves cautioned that intuitive eating can be disguised as a weight loss plan. Even if you have the best intentions, intuitive eating can take years to achieve. You may need to work with a specialized nutritionist, therapist, or doctor to help you get back to a place of trusting your hunger cues, needs, and body. Bottom line: There is no such thing as a one-size-fits-all approach to diet.

      Is the ‘What I Eat in a Day’ Trend Helpful or Harmful? More

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      Is Sex the New “It” Workout? Here’s What Experts Have to Say

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      Your heart is racing, you’re breathing hard, your quads are burning, and you can’t deny that familiar rush of endorphins. Steamy session between the sheets or killer sweat sesh at the gym? Let’s be real, how many times after you’ve worked for that big “O” has the thought, “That’s got to have burned at least 100 calories!” crossed your mind? If you’re wondering if you can kill two birds with one stone (sexercise is a thing, right?), you’re not alone. A recent survey from sexual wellness brand Lovehoney revealed that as many as 71% of Americans are classing their bedroom antics as a workout, and one in 10 are even going to the extent of tracking how many calories they burn.
      So can a big “O” really replace our gym membership? I tapped into the expertise of sex educators and coaches to get the lowdown. Ahead, the perks of getting horizontal, whether or not sex counts as exercise, and the best positions to get the most bang (see what I did there?) for your buck. 

      What are the health benefits of having sex?
      As if you needed more reason to beeline to the bedroom, having sex is an all-around winner for your well-being. Pippa Murphy, a sex and relationship expert at condoms.uk, revealed all: “A healthy sex life is a key component of a happy and healthy life,” she explained. “Sex releases endorphins, which are feel-good hormones that help us relax and unwind. It also burns calories and improves circulation, which can help prevent heart disease.” 
      But it doesn’t stop there. There’s no mistaking your increased heart rate and blood pressure during sexual activity. It turns out, it’s working for us in more ways than one. “Sex requires more oxygen than other forms of exercise, meaning you’re breathing harder for longer,” Murphy stated. “And because your heart rate increases during sex, it’s good for your cardiovascular system—keeping your heart strong and improving blood flow throughout your body.” And yes, that includes solo sex. Still not convinced? Having sex can also reduce stress and anxiety, boost immunity, and help you get better Zzzs. Samantha Jones was onto something…

      So does sex count as exercise?
      If you had the choice between running on the treadmill and getting it on, my guess would be you’d choose the latter (same). Well, I’ve got good and bad news for you: A 2013 study found that getting sexy had less caloric expenditure than jogging, but more than walking. In other words, you are likely getting mild-moderate exercise. So does it count as a full workout? After polling the experts, the answer is basically yes and no.
      “It depends on what benefits you’re looking for,” explained Dr. Catherine Dukes, a sex therapist and educator at The Center for Connection & Desire LLC. “If you are looking to build muscle or improve cardiovascular ability, then sex isn’t enough to replace a workout. But if you’re looking to make sure you’re physically active each day and take care of your body in ways that keep you active, connected, reduce overall stress in your life, help you stop and be mindful, then YES, sex can absolutely be the best workout.” Certified sex educator, Senna Miller, agreed that it’s not enough to replace your gym time. “You may get hot and sweaty, but sex doesn’t replace a solid workout,” she said. “It’s still good for you. Just…not as a full workout.” 
      Bottom line: Sex shouldn’t be your primary form of exercise, but if you’re looking for an excuse to have more sex, by all means. After all, “exercise” doesn’t have to mean a 60-minute class or sweat session at the gym; our bodies are just meant to live less sedentarily. If you mix it in with regular walking, working your muscles, and stretching, sex can absolutely be a beneficial part of an active lifestyle; it just shouldn’t be your only form of activity. 

      What sex positions are most like a workout?
      Let’s be clear: The most important reason to have sex is for your own pleasure. Period. But the fact that sex can make you feel good and give you health benefits should just give you more reason to get in the bedroom. So let’s get physical: What sex positions have been found to be the most physically demanding? According to Lovehoney, Doggy Style, Reverse Cowgirl, or Standing Up are some positions that could make you feel pleasure while boosting the fitness benefits. 
      To try these pleasure-inducing and health-boosting positions at home, certified sex educator Javay Frye-Nekrasova (MEd) recommends some prep work to maximize the benefits (and pleasure), like stretching out wrists for Doggy Style or adding leg workouts into your regimen to work up more strength and endurance for Reverse Cowgirl. To try standing up, add a pillow for comfort against a wall or use a table or chair for support. “For a more physical challenge, try a standing position where one person has their legs wrapped around the person standing,” Miller suggested. “It may cause some laughs, but it will also add some physical work to the session.”
       

      PSA: Tapping Into Your Cycle Can Help You Have Better Sex More