health and weelbeing

Subterms

    More stories

    • 138 Shares

      in health and weelbeing

      Can’t Live Without PSLs? Here’s How Experts Make Them Super Healthy

      by

      If there’s one thing that epitomizes the fall season, it’s the cult-favorite Pumpkin Spice Latte. It’s the comforting drink we wait for all year because there’s nothing like the cozy hygge vibes we get from sipping on warm, pumpkin-spiced goodness on a crisp autumn day. There’s one caveat: The traditional PSL, as we know and love from a certain green-and-white siren, is flavored with not-so-great-for-you ingredients: added sugar and natural flavors (read: flavoring agents that can be highly processed and contain preservatives and chemical additives), just to name a few.
      The good news is I’ve picked the brains of doctors and dietitians to create the ultimate healthy PSL, whether at home or at your everyday coffee outpost. And if you just can’t part with your beloved Starbucks PSL, I’ve got a tip or two for you, too. Read on for five ways to hack your way to a nutritious, gut-friendly PSL. Spoiler alert: Your PSL will never be the same again—for the better. 

      In this article

      Hacks to make the PSL nutritious

      1. Use 100% real pumpkin puree
      I hate to break it to you: The PSL offered at most coffee retailers contains pumpkin flavoring or syrup (code for sugar-dense syrup or powder artificially made to taste like pumpkin). Instead, reach for canned or fresh pumpkin puree as the main ingredient, which will deliver on the signature pumpkin flavor and some major health benefits, too.
      “Like most veggies and fruits within the red, yellow, and orange hues, pumpkin is rich in vitamin A and lycopene,” explained Dr. Lana Butner, a naturopathic doctor and acupuncturist. “Both of these nutrients are fantastic for eye health due to their antioxidant status, which helps with prevention of cellular degradation. The concentration of fat-soluble vitamins (A, E) in addition to vitamin C, iron potassium, and manganese also make pumpkin a fantastic food for boosting immune function.” Dr. Erin Hendriks, board-certified physician and functional medicine practitioner at Salvo Health, added that pumpkin is packed with fiber, which improves digestion by acting as food for good bacteria in the gut. 

      2. Opt for unsweetened, plant-based milk
      The common base of America’s favorite fall bevvy? Non-organic, processed dairy products, namely condensed milk. “Dairy is a common trigger for gut symptoms, as the lactase enzyme declines with age and most adults have lost at least some ability to digest dairy,” Dr. Hendriks explained. If dairy doesn’t make you feel great, ditch it. Instead, opt for your go-to plant-based option with no sugar added, like almond, cashew, coconut, or pistachio. Whichever you choose, you can still expect the familiar flavor and frothy, creamy texture of the conventional PSL.
      Not all non-dairy alternatives are created equal, though. “Oat milk is higher on the glycemic index, which further disrupts your blood sugar regulation,” warned Dr. Butner. “When blood sugar is dysregulated, it has a negative effect on cortisol production and secretion, which leads to further inflammation within the body.” If nut milk isn’t your thing, try coconut milk, which is high in healthy fats, over Instagram’s favorite oat milk.

      3. Reduce the caffeine 
      Bad news: The pick-me-up most of us can’t function without first thing in the morning can be a trigger for GI symptoms, and it might also interfere with hormones. Therefore, Dr. Hendriks recommended going the decaffeinated route or using less coffee in your PSL if you have gut or hormonal symptoms. But whether you’re going decaf or full-caf, choose a quality brand that is organic and fair trade, as low-quality beans are heavily processed and can be high in toxins. For a coffee kick substitute, Dr. Butner suggested matcha: “One teaspoon of matcha contains 70mg of caffeine in comparison to a cup of coffee which contains roughly 140mg. Matcha is also rich in the polyphenol EGCG, which has potent health protective effects, and L-theanine, which has been shown to improve mood and cognition and reduce stress and anxiety.” (I promise, it still works in your PSL!)

      4. Swap artificial sweeteners for natural alternatives 
      The ingredient that gives the ever-popular Starbucks PSL its signature flavor is the brand’s pumpkin syrup. While they don’t reveal the components of their secret flavoring, Carly Knowles, MS, RDN, LD, PCD, a registered dietitian and cookbook author of The Nutritionist’s Kitchen, let us in on what’s behind the curtain: “These pumped flavorings not only add a significant amount of sugar to your diet, they often contain artificial flavoring and coloring which some have been linked to issues like kidney damage or cognitive problems.” Alternatively, she suggested using a natural sweetener like monk fruit extract, raw honey, or maple syrup to allow you to control the level of sweetness and reduce or eliminate the sugar content entirely, depending on your taste preferences.

      5. Don’t forget the spices 
      The PSL wouldn’t be the PSL without the “S” in it, and luckily, spices also pack powerful health benefits. The usual suspects you’ll find in the PSL are cinnamon, nutmeg, ginger, and cloves. “Go heavy on the herbaceous spices for the extra seasonal flavor, ” advised Dr. Butner. She broke down the benefits of each:   
      Cinnamon: blood sugar-balancing, allows for insulin to escort glucose into the cells to use as energy (as opposed to remaining in the circulating bloodstream for too long, eventually causing damage to tissue and organs)
      Nutmeg: a powerful antioxidant that is great at squelching free radicals, decreasing inflammation in the body, and helping with cerebrovascular circulation
      Ginger: an antimicrobial antioxidant that helps regulate blood glucose levels, and as a potent herb, it also helps to increase circulation
      Clove: an anti-inflammatory antioxidant shown to increase circulation and nerve transduction to the pelvic floor and reproductive organs

      8 oz. freshly-brewed coffee
      1 cup milk of choice
      2-3 tablespoons organic pumpkin puree
      1-2 tablespoons maple syrup (or another sweetener of choice)
      1 teaspoon pumpkin pie spice
      1 teaspoon vanilla extract

      Instructions: Make coffee and pour it into a glass or mug, and set it aside. Pour milk into a saucepan and heat over medium-low until warm (do not let it come to a boil). Then, transfer milk to a blender, and add pumpkin puree, maple syrup, pumpkin pie spice, and vanilla extract. Blend until well combined. Pour the mixture into the glass of coffee and sprinkle with a dash of pumpkin pie spice or cinnamon. Enjoy! 

      Hacks to “healthify” your Starbucks PSL order
      Opt for the “short” or “tall” size 
      Choose decaf instead of regular coffee
      Ask for 1-2 pumps of pumpkin sauce (instead of the usual four)
      Ask for extra foam instead of whipped cream
      Substitute 2% milk for almond or coconut milk
      Add a dash of cinnamon 

      10 Viral TikTok Recipes That Are Healthy, Easy, and Actually Worth Trying More

    • 163 Shares

      in health and weelbeing

      Could Your Gut Be the Secret to Happiness? A Dietitian Breaks It Down

      by

      Ever feel “butterflies” in your stomach when you’re nervous or excited? Were you ever taught to “listen to your gut?” Same. It’s no secret that we feel emotions in our physical bodies. But could taking care of our gut health also be the secret to happiness?
      The gut controls more than just digestion. Research increasingly shows just how powerful the connection between the brain and gut is—as if there weren’t already enough reasons to take care of our gut health! Navigating new health information can be challenging, but don’t worry. I’ve got you covered. As a dietician, I’m sharing what I’ve found in my research and the tips I share with clients. If you’ve heard of the gut-brain connection but aren’t quite sure what it means, read on to learn more.

      The gut-brain connection
      The communication system between your gut and your brain is known as the gut-brain axis, AKA the gut-brain connection. Our gastrointestinal tract (GI tract for short) is comprised of millions of neurons. These neurons are connected to your brain through nerves in the nervous system, the biggest one being the vagus nerve. The vagus nerve is able to send signals back and forth between the gut and the brain. Aside from neurons, the GI tract also contains trillions of microbes (typically bacteria) that play a role in immune function and inflammation. They also release chemicals that affect how your brain works. For example, gut bacteria manufacture about 95% of the body’s supply of serotonin (the happy hormone). 
      As more research emerges, scientists and medical professionals alike are beginning to better understand the link between digestion and the way we think. This is also why there’s an emerging field of nutritional psychiatry linking the foods we eat to our mental health. Although all mental health symptoms should be worked on with your doctor or therapist, taking care of your gut health might also optimize your mood. While there are many ways to take care of your gut health, here are five of my favorite tips I always recommend to clients.

      1. Stay hydrated
      You’ve heard it before, and I’ll say it again: Water is your best friend. Water keeps things moving and helps your body digest all the different foods you eat each day. Additionally, it keeps your bowel movements regular, which is crucial for the health of those microbes that play a major part in the body’s serotonin production.
      A general guideline is to drink half your body weight of water (in ounces) each day. However, needs may vary depending on outside temperature, exercise, and age. Although it sounds simple, I have often found that drinking enough water is a struggle for most people, myself included. Carrying a water bottle with you is one of the easiest ways to ensure you drink enough water throughout the day (bonus if it’s cute!). To take it one step further, try using a straw. 

      2. Choose fiber 
      There are different types of fiber in the foods we eat. Some act as a binding mechanism to push food through the digestive tract to create regular bowel movements. Some act as prebiotics to provide food for gut bacteria. Fiber can be found in whole grains, fruits, vegetables, nuts, legumes, and more. Regardless of the types of foods you consume, it’s important to consume adequate fiber daily. Research has shown eating adequate fiber is linked to a more diverse gut microbiome. And a more diverse gut microbiome is linked to better nutrient absorption—AKA better overall health, including brain health. 
      If you are not already incorporating fiber into your diet, don’t stress. Make sure you add additional fiber gradually over the course of a few weeks. Going from consuming little fiber to 25 grams a day could cause potential GI distress, such as bloating or cramping. (Think: adding a vegetable side with lunch or pairing a handful of berries with your breakfast.) Lastly, make sure you are drinking plenty of water to prevent constipation while adding more fiber.

      3. Eat a wide variety of plants
      When it comes to your diet, variety is the spice of life. Eating a diet rich in fruits and vegetables can ensure you meet your micronutrient needs. It’s also key to a healthy gut. One study found those who consumed more than 30 different plants per week had more diverse gut bacteria than those who ate 10 or fewer. If that sounds challenging, it may be easier than you think. When preparing meals, think of additional fruits and veggies you can add, such as fruit on top of oatmeal or roasted vegetables with pasta. Try meal prepping with seasonal fruits and veggies, or aim to pick out a produce item you haven’t tried before when grocery shopping. Additionally, opting for plant-based snacks like mixed nuts, veggies, and hummus, or fruit with yogurt can help round out your day.

      4. Choose fermented foods 
      Fermented foods such as yogurt, kefir, kimchi, and sauerkraut provide good bacteria for your gut, which is helpful for maintaining a diverse gut microbiome—and you already know a diverse gut microbiome can mean healthier gut-brain connection, production of serotonin, etc. In one study, researchers determined that individuals who consumed sauerkraut for six weeks had improved irritable bowel syndrome (IBS) symptoms, like bloating and gas. Additionally, it improved the makeup of the gut microbiome. To reap the benefits of fermented foods, aim to incorporate them into your daily meals. Try topping tacos, salads, or your favorite meals with sauerkraut or kimchi, or swap your regular yogurt for probiotic-filled coconut or whole milk yogurt. 

      5. Make time to stretch 
      Stretching is often overlooked, especially when it comes to optimizing gut health. You probably already know stretching can release tension and counteract the effects of the hours of sitting we do daily, but it can also help improve digestion. Stretches like downward dog and cat-cow are great for reducing symptoms of gas and bloating, and overall stretching improves blood flow to organs, which helps aid in a smoother digestive process and a healthier gut-brain connection. As a perk, stretching can help reduce stress, making it a great way to wind down after a long day. You don’t need a lot of time to stretch. Incorporating even five minutes into your work day or before bed is enough to make a difference.

      These tips are not meant to serve as treatment for any GI conditions, anxiety, or depression. If you are experiencing GI conditions, please consult your doctor or gastroenterologist, and if you think you may be experiencing depression or anxiety, it’s important to reach out and get help. See your doctor, get in contact with a therapist, and/or talk to a close friend or family member.
      Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

      Green Tea Might Be the Secret To Gut Health–We Asked an Expert More

    • 113 Shares

      in health and weelbeing

      It’s Time for a Life Edit—Here’s a Step-by-Step Guide

      by

      Like many, I spent a good part of the pandemic feeling out of control. With my work hours cut, my rental house being put up for sale, and the consistent state of languishing, I was overwhelmed by the unfamiliar chaos of my life. I held on to whatever predictability I could depend on. But with perfectly aligned timing, manifestation found its way into my life. I first learned about the concept from my social media feeds. Alongside influencers and the wellness elite, I saw posts from friends sharing the magic of manifestation.
      As I dove into the practice, I found myself wanting a little more support in designing the life of my dreams. An annual life edit helped me create clarity and carve out space to attract what I really wanted. Read on–the results are worth it! 

      What is a life edit?
      I learned about the concept from one of my favorite podcasts, Almost 30. In Ep. 296, co-host Krista Williams shares how a life edit gave her more clarity and mental peace. As a key step in manifesting your dream life, a thorough edit is intended to help you see every part of your life in its current state. Take a deep dive into all facets of your life: digital, home, finance, wellness, mental health, and social. By doing this, you give yourself the opportunity to spend significant time sifting through the “clutter” and clearing space for what you want to manifest.
      For me, a life edit was the missing piece that helped me lean into manifestation. While manifesting is about turning your thoughts into reality, the reality you want doesn’t simply come about by wishing for it. Instead, manifestation is a matter of intentional alignment. Essentially, you’re learning to shift your actions, beliefs, and habits to support the life you want for yourself. But of course, you can’t change what you’re not yet aware of. And that, dear readers, is where a life edit comes in.
      Think of a life edit as a re-evaluation. It’s an opportunity to take stock and get a pulse on where your life is right now. The best way to clean a space is to (painstakingly) take everything out and only put back what you really want. That’s exactly what we’re doing with a life edit, but it isn’t just your physical stuff. By slowing down and observing our lives, we can see what to let go of and what we ultimately want to welcome in. The space between our dreams and reality becomes so much closer. Let’s go through the six areas you’ll focus on, plus tips and tricks to ensure you’re getting the most from your life edit.

      How to do a life edit
      Step 1: Reflect
      While I’m one to jump into things before I know how to succeed, I’m trying to break that habit by taking intentional pauses. So, while a life edit sounds exciting (spoiler: it is), the best way to ensure you get what you need is to get quiet and spend some time with your journal. Not a fan of journaling? Think of it this way: Putting our thoughts into words gives them permanency that keeping beliefs in our heads can’t. It’s a bit like creating a roadmap for yourself, and people who swear by their morning pages can attest: It’s one of the best ways to find a little much-needed clarity. 
      In your journal, designate six different sections where you can reflect on the following areas of your life: Digital, home, financial, wellness, mental health, and social life. From there, respond to the following questions:

      What do I want more of in this area of my life?
      What feels overwhelming?
      Do I feel any blocks keeping me from achieving my goals?
      What do I want to introduce more of? 
      What can I release?
      How would it look to feel a greater sense of peace?

      Step 2: Accept that this will be a challenging process
      Before diving in, I want you to know that this part of your life edit can take a while. There’s no set timeline, but you want to be sure not to rush the process. Be patient and give yourself grace. We often don’t give ourselves enough credit for how challenging it can be to let go of objects or say goodbye to relationships that no longer serve us. And coming face to face with the reality of our financial lives can be a hard pill to swallow.
      Initially, these truths kept me from acting on what I’d written in my journal. I wanted to start saving more money but seeing my spending habits brought on a whole bout of shame. And while I no longer wanted to feel obligated to pour effort into a relationship, my fear of conflict kept me from standing up for myself. The best thing you can do is move forward. It will be difficult and uncomfortable, but nothing is more challenging than staying stuck.

       
      Step 3: Take action
      Once you’ve spent enough time reflecting and journaling, identify the area of your life you want to focus on first. (Pro tip: Start with what feels like will be the easiest and build momentum from there.) With your journal responses as guidance, take the time to sift and sort through everything that relates to this part of your life. So if you’re starting with your digital life, focus on your devices and online presence. Spend time with your phone and computer to delete old texts, re-evaluate contacts, and clear your inbox. Unsubscribe from emails that cause you stress, and make sure you’re not signed up for subscriptions you no longer use. Do you want to spend less time on social media? Do you need to let go of a few profiles that leave you feeling drained? Consider the steps that will help you reach your goals. 
      Personally, I had the most fun Marie Kondo-ing my apartment. It gave me the opportunity to separate my things into keep, donate, and trash piles. (The closet purge was the most satisfying part.) Remember: No life edit looks the same. This will be a deeply personal and emotional process that might cause you stress in certain areas where others will feel completely calm. That’s perfectly fine! One thing that’s consistent across all life edits? You’ll feel more aligned and confident about where you’re giving your focus, attention, and energy as you step into this next season of life.

      I finished. Now what?
      While I like to do a life edit on a yearly basis, there’s nothing stopping you from doing one as often as you’d like. The purpose is to notice when you’re feeling overwhelmed and to lean into a life edit to bring you greater clarity. And yes, it feels amazing to make your way through the process. However, it’s important to remember that it’s an ongoing journey. The ever-elusive concept of balance isn’t something we’re meant to achieve and maintain at all times. We meet new people, embrace new goals, and welcome new objects into our lives every day. By viewing a life edit as a perennial practice, you can trust you have what you need to create the life that you want.

      Fall Is the Perfect Time To Manifest Your Dream Life
      Here’s Why More

    • 163 Shares

      in health and weelbeing

      4 Common Injuries You Can Get During Sex That You’ll Only Notice Later

      by

      One more reason to love sex and orgasms: they mask pain, thanks to the endorphins. The downside? You might not notice a sensation that would normally hurt. To minimise sex injuries, we’ve come up with a few common nooky accidents and  how to get off without getting wounded.
      Sex Injury #1: Bruises
      Overly enthusiastic thrusting, groping, kissing or sucking can result in an unwelcome shiner or the dreaded hickey.
      The fixer
      Apply ice to the area, says family practitioner Dr Tamlyn McKeag. “Always cover the ice in a clean cotton cloth. Apply immediately, then for 20 minutes three times a day for the next two days.”
      And next time…
      If your skinny guy’s pelvic bone juts into you, place a folded fleece scarf at the point of impact (use it later around his wrists). And if he attacks your neck like Robert Pattinson in Twilight, break out the garlic and run.
      READ MORE: This Is Exactly How Your Weight Affects Your Sex Life
      Eina #2: Overextended Muscle
      You contorted Cirque du Soleil style last night; now you feel like you scaled Kilimanjaro.
      The fixer
      Rest and stretch out your tender muscles a couple of times a day over the next few days. A heat pack and topical anti-inflammatory such as arnica oil will help, says McKeag. If you’re still lame after 24 hours, see a doctor to rule out a torn muscle.
      And next time…
      Keep supple with this full-body stretch four times a week: sitting on the floor, put the soles of your feet flat together and push your knees into the floor. Start with your back up straight, then stretch your hands along the floor as far as they will go. Hold for 30 to 60 seconds.
      READ MORE: These Are The 3 Top Reasons Guys Fake Orgasms
      Eina #3: Carpet Burn
      Also beware of wooden floors, sheets and the back seat of his Jetta.
      The fixer
      Clean with soap and warm water, air-dry and apply an antiseptic ointment such as Germolene. Then cover with a non-stick bandage, says McKeag. Change it daily, and remove it once a scab forms.
      And next time
      Switch to high-thread-count sheets. Higher equals softer. Or toss a cushy blanket over any surface you tumble on. Avoid terry cloth or scratchy wool.
      READ MORE: The 5 Best Sex Positions For When You’re Feeling Stressed
      Eina #4: Vaginal Irritation
      It happens when you aren’t lubricated enough, you have a bad reaction to a lube or a vibrator, or he didn’t wash his hands well enough after slicing a chilli!
      The fixer
      Thanks to its cell-shedding and natural cleansing acids, your vagina is self-healing. Avoid inserting anything (his penis, tampons or vibrators) for 48 hours – the time it takes to mend. McKeag suggests you soothe discomfort with a warm water bath (no soap – and not in Cape Town, guys!) twice a day; you can add coarse salt. Wear only cotton underwear for the next few days.
      And next time…
      Demand generous foreplay: it takes 30 seconds to several minutes once you’re aroused before you naturally lubricate. Test a new lube on your inner labia and wait a few hours for a reaction before a full-on slather. If chillis are involved, vigorous hand-washing is in order! Avoid jelly rubber toys containing phthalates, as these chemicals irritate tender tissue.
      READ MORE: This Explains The Reason Why You Feel Like You Can’t Pee After Sex More

    • 125 Shares

      in health and weelbeing

      The Supplements I Add to My Wellness Routine Every Fall

      by

      If you’ve ever been to the supplements section of a grocery store, you’ve likely been overwhelmed by the shelves of options to choose from (who knew there could be so many brands carrying Vitamin C tablets!). Even as someone who devours health and wellness content daily and spends time researching the difference between one green drink brand and another, I’m often confused by the amount of information and products out there.
      But supplements are merely an aid to a well-balanced diet. Food is our #1 source of the vitamins and minerals we need on a daily basis. Anything else we take is because we are not getting enough through our diet or lifestyle. For this reason, I always stress that talking to your doctor is most important before thinking about taking any new supplements so you don’t waste your money on supplements you don’t need.
      I’ve spent many years working with my doctors to find the wellness supplements and brands that are right for my body, and they change seasonally. As someone who lives in the Pacific Northwest, I deal with cold weather, lots of rain, flu season, and less sunlight, all of which play a role in the wellness supplements I take when fall rolls around. With this transition, I’ve updated my routine with tried-and-true supplements that help make things easier. Read on for some inspiration.

      Vitamin D/K2
      If there is one supplement I cannot live without in the fall and winter, it’s vitamin D. As someone who lives in a place that is pretty gloomy and rainy most of the year, it’s necessary I take this vitamin D3 + K2 supplement (vitamin K helps vitamin D be absorbed in the body). The only way for the body to get vitamin D is from sunlight or a select few foods. This supplement plays a vital role in maintaining healthy bones as well as neuroprotective properties that support immune health, muscle function, and brain cell activity. Adding 5000 IU of vitamin D daily during these months has really made a difference in my seasonal depression.

      Vitamin C with Flavonoids
      During the summer months, we spend a lot of time eating citrus fruits that contain a large amount of vitamin C, but when the colder seasons come around, it’s harder to maintain vitamin C absorption since our diets change. What’s more, it’s cold and flu season, which requires our bodies to work harder to fight off illnesses. I add vitamin C to my routine because I’m getting less from my diet and the extra dose helps support the immune system. This supplement is vital to the body’s healing process. It helps your body form blood vessels, cartilage, muscle, and collagen in the bones, not to mention it’s an antioxidant that helps protect the body against free radicals. I take one tablet every day, either with breakfast or lunch.

      Beekeeper’s Naturals
      Propolis Throat Spray
      I could go on and on about the benefits of bee products, but for now I will share with you a recent favorite, the Beekeeper’s Naturals Propolis Throat Spray. Propolis is a natural mixture produced by bees from substances collected from parts of plants, buds, and exudates. It has astounding antimicrobial, antiviral, and antioxidant properties, which is why every time I use the spray, I instantly start to feel better. While this throat spray is amazing for the immune system when you are sick, I even use it before a night out with friends or at the end of a long day.

      Oregano Oil
      If I come down with a cold or flu during the fall or winter, oil of oregano is my go-to. I swear by this supplement to help kill whatever sickness is keeping me under the weather and help get me on the mend faster. Studies have shown that oregano essential oils have antimicrobial activity as well as antiviral and antifungal properties. By adding 3-5 drops to a little bit of water (or orange juice if you can’t stand the taste like me) a couple of times a day while sick, I’ve noticed my symptoms go away faster than without this powerful supplement.

      Multivitamin
      A high-quality multivitamin can go a long way in your supplement routine. Unfortunately, there are a lot of multivitamins out there to choose from, so it can be difficult to know which one is right for you. I like Rituals multivitamin for women because it contains many vital vitamins and minerals, including Folate, Omega-3 DHA, Vitamin B12, Vitamin D, Iron, Vitamin K2, Boron, Vitamin E, and Magnesium. That said, the combination of these is not enough to support a deficiency in one of the above, so if you are feeling symptoms of a deficiency, talk to your doctor. Multivitamins are a great way to get the vitamins and minerals we need on a daily basis, and Ritual is very transparent about where they source their ingredients.

      Source Naturals
      Wellness Formula
      By now, you’ll notice that a lot of the supplements I add to my routine in the fall are on the basis of dealing with the change in weather and getting sick, and this wellness formula is a game-changer. I like to think of it as a supplement that packs a punch. Wellness Formula is filled with so many different vitamins, minerals, antioxidants, and herbal extracts that help support your immunity. I take two capsules in the morning and two at night when I am not feeling well. I’ll also take two capsules daily if I’m traveling or having a stressful week when my body may need the extra support.

      How To Update Your Wellness Routine for Fall More

    • 150 Shares

      in health and weelbeing

      Hailey Bieber Is All About This Wellness Treatment—Is It Worth the Hype?

      by

      Walk through any trendy LA neighborhood, and you’ll likely find the usual suspects: a Pilates studio, Erewhon, Lululemon, and a wellness destination complete with cryotherapy, red light therapy, an infrared sauna, and IV therapy. I get drawn in by all of the above. (I’m a wellness girl through and through.) But it wasn’t until recently that I underwent an IV therapy session after months of window shopping, doing my homework, and reading up on celebs who swear by it (read: Hailey Bieber, Kendall Jenner, and Chrissy Teigen).
      Although it’s not new to the wellness scene, IV therapy has become all the rage this year thanks to A-listers and a rise in concierge IV therapy to get in on the treatment’s touted benefits (more below). Read on for the lowdown on everything IV therapy and what happened when I tested it out for myself. 

      What is IV therapy?
      Whether you’ve seen it on Grey’s Anatomy or experienced it yourself, you’re probably already familiar with IV therapy in a hospital setting: A nurse hooks you up to a bag of fluids via a needle to administer saline or medication. IV therapy in the recreational wellness sense isn’t much different. It’s a method of infusing vitamins and minerals into the bloodstream to boost hydration, energy, immunity, or anti-aging. The wave of IV therapy as we know it today is a sought-after service served in health centers. I would describe it as “a high-end spa meets a modern doctor’s office. ”
      Feeling rundown? A vitamin B-Complex (aka B12) drip might be just what you need. Have a hangover? There’s a solution (literally) to rehydrate your body and lessen symptoms. Most clinics that offer IV drip services allow you to choose from a menu of individual drip ingredients and formulated drip blends to customize your IV based on your needs. It’s much like ordering à la carte or pre-fixe at a restaurant. The most common infusions? Vitamin B-Complex (energy-boosting), vitamin C (immune defense), glutathione (the “it” antioxidant), and NAD+ (energy and repair-enhancing, AKA Hailey and Kendall’s go-to).
      Whatever “cocktail” of nutrients you choose, fans of IV therapy say it revs up your body’s performance. Let’s just say it’s the latest wellness routine must-have, next to a lymphatic massage and journaling. But it comes with a hefty price tag: One drip session can set you back anywhere from over $100 to upwards of $1,000, depending on your location and the type of vitamins you receive.

      What are the benefits?
      Said to counteract fatigue, reduce signs of aging, and lower inflammation, it’s no wonder wellness girlies are drinking the IV therapy Kool-Aid. There are other supposed benefits of the relatively quick, albeit pricey, infusions. These include boosting the body’s natural defenses, giving your skin a youthful glow, increasing mental clarity, minimizing hangovers, and combatting jet lag.
      The difference between getting vitamins through IV therapy and oral supplements is that you absorb more nutrients. “A vitamin taken by mouth gets broken down in the stomach and digestive tract and is limited on how much can be absorbed (50%),” Dena Westphalen, PharmD, a clinical pharmacist, told Healthline. “If the vitamin is given through an IV, it’s absorbed at a much higher percentage (90%).”
      So you’re absorbing more nutrients—and absorbing them in less time—than if you were taking an oral supplement. “IV therapy is a more efficient way to resolve nutrient, fluid, or electrolyte deficiencies than oral supplementation,” explained Andrea Paul, MD, a physician and medical advisor for Illuminate Labs. “It may take days to resolve an electrolyte imbalance through oral supplementation, but the condition can be normalized in an hour or less with IV drip therapy.”

       
      Are there any risks?
      While the perks make IV therapy sound like a magic cure-all, take them with a grain of salt and do your research. Consult with your general practitioner about whether the service is right for you. And if you maintain a balanced, healthy diet and follow your doctor’s orders, you’re likely getting all the nutrients you need—sans needles and fancy treatments. 
      There isn’t hard evidence to prove the advantages of IV therapy, and it’s not FDA-approved. So, it’s especially important to get clearance from your doctor and proceed with caution if you get the green light. “The risks of IV drip therapy are not particularly high, but choosing the right provider is important,” advised Dr. Paul. “It’s important to ensure that the company or individual administering the IV drip therapy is medically credentialed because there are risks to this type of therapy (i.e., nerve damage is possible from improper administration of an IV).”
      There is also the risk of more severe side effects depending on the nutrients used. “For example, magnesium is an electrolyte that’s directly involved in cardiac function,” Dr. Paul warned. “If too much magnesium were administered via IV, a patient could experience heart palpitations or cardiac arrest.” If you have kidney or heart issues or venous insufficiency, Dr. Paul said you might be advised to avoid undergoing IV therapy. 

      My experience 
      I’m someone who cringes at just the sight of needles. (I have to look away whenever I get my blood drawn.) So, I never thought I would voluntarily get poked with one. But what can I say? I’ll pretty much try anything in the name of wellness. I visited Restore Hyper Wellness to get my IV drip on and see what all the hype was about. After completing some paperwork on my medical history, I met with their in-house nurse. They took my vital signs and went over the menu of vitamin infusions.
      After I virtually met with their nurse practitioner to review my medical history, I was given the thumbs up to start my IV therapy experience. I chose “The Defender,” which included glutathione, trace elements, vitamin D, lysine, vitamin C, and vitamin B-Complex. After a quick (and nearly painless) prick, I was on my way to immunity bliss. Twenty minutes into my treatment, I noticed a deep relaxation from head to toe. (The comfy set-up, complete with pillows and leg compression boots, didn’t hurt.) After an hour, my IV drip was complete. 

      Final verdict
      My final verdict: I was on the tail-end of a cold when I received “The Defender.” While I didn’t notice any difference right after the session, I woke up the next day feeling renewed and energized. The brain fog and fatigue I felt less than 24 hours ago from the bug I caught? Completely gone. Although I can’t say for sure it was the drip that escorted the unwelcome symptoms away, I’d do it all over again to speed up the recovery process—placebo or not.
      As for whether it’s worth a consistent spot in my wellness routine? For now, I’ll get my vitamin fix from food sources. I’ll prioritize keeping my body healthy with nutrients from food over depending on IV therapy. But if I was a celeb with all the treatments and money at my disposal? You bet I would get daily treatments, à la Hailey or Kendall. For the sake of wellness, of course.  

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

      Zendaya Swears by 5 Wellness Hacks—And I Tried Them All More

    • 125 Shares

      in health and weelbeing

      How I Finally Achieved Radical Self-Love, and You Can Too

      by

      Apologies in advance, but I’m going to start things off on a cynical note. I’ve always been suspicious of self-love as a concept—not just because it’s felt elusive for most of my life, but more so as a result of the role it’s taken on in our wellness-obsessed culture. With guided journals, aestheticized card decks, and beauty bundles marketed as tools for self-love, we’ve reached an oversaturation of self-love monetization.
      I’m not surprised. It’s the fate for just about every wellness buzzword out there. For me, to actually experience the confidence, acceptance, and self-actualization that self-love promises, it took stepping away from the glitz and glam of the internet’s interpretation. I had to actually understand what self-love looked like and meant for me. 
      I believe self-love ebbs and flows. It’s a deeply personal exploration of learning to appreciate all that you bring into the world. I’m sharing the steps I took to go from a woman prone to self-critique to a woman who leans into radical self-love every day. This is how I made my new reality. And it’s a reminder that you have the ability, strength, and power to do exactly the same.

      Remember that self-love isn’t a destination
      Spoiler: Self-love isn’t miraculously waking up one day to discover that all the conflicts and struggles in your life have magically sorted themselves out. Experiencing self-love doesn’t take the right workout, the perfect relationship, a rigid diet, or devoted meditation practice. For me to experience self-love, I had to embrace the epiphany that I can practice right now. Self-love isn’t conditional. Everything in our lives doesn’t have to be perfectly sorted out to get there. (Newsflash: Life is, and will forever be, messy.)
      As someone in recovery from an eating disorder, I’m familiar with the culture-driven belief that my body had to look a certain way before I could love it. But in treatment, I was challenged to change my language from critical to accepting. Suddenly, the arms I had thought were too big became the strong, loving vehicles that allowed me to wrap my nearest and dearest in a hug. And the weight I had gained around my tummy transformed into a protective, comforting shelter. Radical self-love takes a shift in perspective and choosing to show up each day with this curiosity, appreciation, and commitment to your whole self.

      Identify and stand up for your needs
      Radical self-love stems from concrete, intentional actions that support all areas of your well-being, happiness, and growth. Self-love requires a certain level of self-respect. And to achieve self-respect, we have to be mindful of the boundaries we set with others. Last week, I was chatting with my therapist about a relationship that was troubling me. I loved and cared for this person, but the effort and energy I put in left me feeling drained. She shared a revelatory phrase that I’ve since posted on my desk: “I can’t help them if it’s hurting me.”
      As women, we’ve been conditioned to believe that we have to put others’ needs first—always. But a crucial part of self-love is believing that your needs matter just as much as anyone else’s. Trust in your inherent worth and never sacrifice your well-being. While the nuances of our personal definitions of self-respect vary, this framework is important for shaping our relationship with ourselves. Spend time reflecting on what needs and boundaries look like for you. What practices, rituals, and routines will help you experience self-love each day? Write those down and take action to follow through.

      Bring more of your qualities into the world
      I was at dinner a few nights ago, and toward the end of the evening, we broke out a conversation card deck. It asked us to name a quality we want to bring more of into the world. I thought for a moment and realized that I’d been hiding my penchant for silliness and humor for too long. It took asking myself that question to truly realize that I’d been letting this part of myself lie dormant. I love to laugh, and there’s little else that brings me more joy than to see someone crack a smile because of something I said. 
      Unfortunately, up until this point, I had been harboring a long-held belief that I was supposed to be quiet, serious, and reserved to be taken seriously. But self-love told me to meet myself exactly where I was, exactly as I am. So ask yourself: Is there a truth about yourself that you’re keeping hidden to please others? Reflect on the ease and freedom you would feel to experience every day as your most authentic self. Sounds pretty good, doesn’t it?

      Be open to the new realizations that come with self-love
      Stepping into self-love comes with a healthy dose of vulnerability and the courage to be wholly, authentically you. That will likely bring a lot of changes into your life. While we might default to resisting the discomfort of change, let it flow through you. It can be hard to shift the way you’ve always done things, but allowing these new rhythms into your life can help you experience more self-love each day.
      I track these changes in my journal and take note of when I’m tempted to resist this growth. Also, my partner is my accountability buddy when I’m tempted to choose critique if self-love feels like a challenge. It can be hard to slip into my workout gear when I’m having a bad body image day. But sharing how aligned and connected my body and mind feel post-workout helps me keep this habit. And when I’m not hungry but know that I need a nutrient-dense dinner, journaling about this conflict has helped me view cooking as a nourishing, loving act.

      Commit to the practice of self-love
      Self-love doesn’t happen overnight. It isn’t something that we can wait to start practicing when our lives are perfect. The best time to begin your self-love journey is today. Right now. So let these tips guide your way. Some days may be easier than others, but know that you’re always on the path of growing into a more loving and forgiving version of yourself. Self-love is a commitment. It’s something you can return to anytime you feel you’ve forgotten these tips. So start today, and embrace the inevitable twists and turns toward a kinder, gentler state of inner peace.

      Your Self-Care Routine Might Be Damaging
      Here’s why. More

    • 113 Shares

      in health and weelbeing

      8 Secrets Healthy Women Always Use When Eating Out

      by

      As much as I like to (humbly) brag that I can make a mean breakfast burrito, cooking is not my forte. So my husband and I end up eating out more than I care to admit. As someone who has lived with Crohn’s disease (think: major gut issues) for the last seven years, eating healthy is not just a lifestyle choice. It’s the difference between feeling good and being chained to the porcelain throne. So out of necessity, I’ve become the queen of asking questions and requesting modifications whenever I dine at a restaurant. (Yes, I’m that person.) The moral of the story? You can eat out, enjoy your food (and your life), and still fuel your body with foods that make you feel your best. Read on for a cheat sheet of tips and tricks healthy women always use when eating out. 

      1. Do your research
      Whether you’re headed to Sunday brunch with the girls or a long-awaited first date, come prepared by doing a quick Google search to check out the restaurant in advance. Giving the menu a once-over will prevent those moments where you panic-order the fried chicken because everyone else did. It will also give you a chance to think about what food you would most enjoy and what would make you feel the best. This way, you’re less susceptible to mindlessly ordering the fries or pancake stack as you get hungry sitting at the restaurant.
      If you’ve been tasked with picking the dinner spot (even better), you can take it one step further and look into the practices of the restaurants you’re considering. Where do they source their ingredients from? Are they organic and sustainable? What’s their food philosophy? Then, narrow down your options based on what you value the most. 

      2. Don’t arrive at the restaurant hungry
      We’ve all been there: You get to the restaurant starving, and you can’t help but dive right into the bread basket or chips and salsa. To prevent repeating this all-too-familiar scenario, don’t skip out on your typical meals or snacks ahead of your meal out. Instead, do yourself a favor and eat well-balanced, nourishing meals of protein, healthy fats, fiber, and veggies throughout the day to keep you satisfied and your blood sugar stabilized. And before you head out, reach for a small bite consisting of protein and healthy fats, like veggies and hummus, an apple with almond or peanut butter, or a hard-boiled egg and a handful of almonds. 

      3. Don’t be afraid to ask questions
      When I was first diagnosed with Crohn’s, I would always ask to be the last to order. I hoped the others I was dining with would be too enthralled in conversation to notice my endless list of questions and modifications. I’d hide behind my menu, worried about how others and the server would react to said requests. But over the years, I’ve learned to speak up confidently. More often than not, I’m met with patience and kindness when communicating my needs.
      So don’t be afraid to (politely) ask how a dish is made, how large the portions are, what types of oils and other ingredients they cook with, etc. And while you’re at it, don’t be afraid to ask if you can sub the mac and cheese or mashed potatoes for extra greens. The more knowledge you’re armed with, the better (read: healthier) choices you can make for yourself.

      4. Get in your veggies
      A good rule of thumb is to always make vegetables the star of your meal. But the healthiest women know they don’t have to miss out on their favorite foods like pasta, tacos, pizza, or burgers. Instead, they think about adding veggies to their meal. If you’re drooling over that cacio e pepe, don’t force yourself to get steamed chicken and broccoli instead. Order a starter salad and a side of broccoli so you get in some fiber and nutrients. Then, opt for the dish you would enjoy the most. (Food is meant to be pleasurable!)
      Most restaurants have a salad section or veggie side selections, making it a no-brainer to get some more veggies in. Whether you order a salad as an appetizer, double up on steamed spinach with your entree, or nurse a green juice throughout your meal, you’ll be adding in nutrients that digest better and make your body feel amazing.

      5. Ask for condiments on the side
      I hate to break it to you: Most sauces and dressings served at restaurants are laden with sugar, salt, artificial additives, and other hidden ingredients that may include common allergens like soy and gluten. If you’re ordering a salad to get in some more good-for-you nutrients, the added sugar or artificial ingredients in the dressing typically aren’t worth how they make you feel IMO. The good news is getting any sauces or dressings on the side gives you control over how much you use. You can also try asking for healthier alternatives, such as pesto, salsa, guacamole, extra virgin olive oil, and balsamic vinegar.

      6. Listen to your body on portion size 
      News flash: Most dishes served at restaurants in the U.S. are at least twice the portion of what would satisfy us and fill us up. If you’ve been taught not to waste food since you were a kid and belonging to the clean plate club is all you’ve known, listen up. Many of us are in the habit of eating whatever is in front of us. So at restaurants with large portions, this means eating until we feel stuffed, uncomfortable, and even sick. Check in with your body frequently to identify when you’re feeling satisfied and no longer enjoying the food in front of you. 
      Another tip? Try ordering family style to share entrees, appetizers, or dessert when out to dinner with others. Or if you identify with Joey Tribbiani and sharing food is not in your vocabulary, consider asking for a to-go box before you start digging into your meal. Tomorrow’s lunch? Check. 

      7. Drink more water
      Healthy women consider H20 their BFF, so first things first when you get seated at the table: Order a tall glass of water and keep ’em coming. Staying hydrated throughout your meal can also help slow down your eating. This allows you to check in with your hunger and fullness cues to prevent overeating. If you decide to have an alcoholic bevvy with your meal, adopt healthier ways to knock it back. Sip mindfully to fully enjoy the drink. Opt for a cocktail with fresher ingredients instead of sugars and syrups. And don’t forget about your trusty glass of water.

      8. Eat mindfully 
      Let’s face it: With the hustle of everyday life, we’re inundated with distractions. Between work emails, TikTok, and the latest Netflix binge, it’s easy to rush through meals without so much as a pause. The next time you’re dining out, make it a point to use all of your senses to eat with intention. Take in how your food looks (yes, eating with your eyes is a real thing), its aroma, textures, flavors, and how it makes you feel. It’ll force you to slow down, be present, and savor the experience with your friends or date. If you find it difficult to practice mindful eating, put your utensil down every few bites to develop an awareness of your food and the moment. Trust me: Your digestion will thank you. 

      10 Hacks Healthy Women Always Use While Grocery Shopping More