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      7 Expert Tips To Improve Your Reproductive Health Today

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      Banal as they may be, clichés exist for a reason. My favorite? Life is a journey. And when it comes to reproductive health, the adage rings true. Thankfully, we’re seeing a significant shift in this area of wellness, with supportive resources and professionals carving out a space for women to feel empowered. With more functional medicine and holistic healthcare, we have a lot more power in our hands, encouraging us to take the lead in our own reproductive health. Of course, this also has to be met with an unfortunate dose of reality.
      We’re at a pivotal and terrifying moment in our country’s history as it relates to women’s health. We still have a desperate need for communities where women can feel comfortable pursuing the best care possible. In other words? The call to prioritize our individual health and focus on reproductive health has never been more important. To know how we can best prioritize our reproductive health ASAP (like, today), I spoke with a range of health professionals for their best tips you can start practicing today, regardless of your family planning, future goals, or age. A brief disclosure: The purpose of these expert-backed tips is to inspire you to pursue the healthcare, future, and life that is truly for you. With that, here are expert-backed tips you can do today to improve your reproductive health.

      1. Educate yourself
      According to Jess Ford, an LA-based full spectrum doula, education is the #1 thing we can do to improve our reproductive health. “For a long time, women haven’t been the priority in the healthcare system, so knowing all your options is key,” she said. Educating yourself is a common theme the experts I talked to all agreed with. Why? Education allows women to hold autonomy over our bodies and how we choose to exist in them. 
      Ford has many go-to’s for trusted, accessible information. For one, Dr. Aviva Romm, author of Hormone Intelligence offers a combination of natural medicine with a Western approach, specifically for women. Ford also recommends companies like Loom (a sexual and reproductive health education platform) and Tia (a holistic healthcare experience designed specifically for women) for accessible information and support.

      2. Focus on diet
      Food can influence essentially every part of our health—from our energy levels to our sex lives—and the experts I spoke with were adamant to put what you eat at the top of your “prioritize now!” lists. “Food is a prime determinant of the health of both the egg and sperm, supports detoxification, and can help improve mental health,” explained Ami Chokshi, a fertility & IVF health coach (just to name a few benefits!). 
      But restrictive eating is never the answer. Instead, Sarah Bradford, the founder of LUNA Mother Co. and core rehabilitation specialist, says a few simple lifestyle changes are best. “Start by focusing on eating a high-fiber, whole foods-based diet, limiting caffeine and alcohol, quitting smoking (if applicable), and getting around 150 minutes of moderate exercise per week.” She also recommended eating at regular intervals (every 2-3 hours) to help regulate blood sugar and hormone levels.

      3. Work with your doctor to have a birth control or safe sex plan that’s best for your body 
      Birth control is a complicated topic, but you should find a doctor who will work with your preferences, body, and goals to find an option that’s best for you if pregnancy prevention is one of your current (or permanent) goals. “When I was growing up, I was only told there was one option, and we weren’t educated about the side effects. For me, this is why education is power,” Ford said.
      Dr. Janine Mahon, a doctor of Chinese Medicine, recommended tracking ovulation, learning more about your cycle, and paying attention to how you feel throughout the month (in addition to the birth control method you find is right for you). When you know your body (thanks to tracking your cycle and fertility awareness methods), you’ll learn when to take extra precautions during sex if pregnancy prevention is part of your goals. Bottom line: The birth control method that’s right for your best friend (or even your gynecologist!) may not be right for you. Work with your doctor to know all of your options, and form a safe sex plan that’s best for your body, future goals, and lifestyle.

      4. Reduce pollutants
      Thankfully, we’re collectively becoming more aware of the toll that toxins and pollutants can take, particularly as it relates to reproductive health. Chokshi especially emphasized the importance of limiting your exposure to toxins to protect hormonal health. To start, reflect on the products you use to clean your home, swap skincare and makeup products for cleaner alternatives, and select a few aesthetically-pleasing (and air-purifying) plant pals to keep you protected. Oh, and the positive impact (both for health and the environment!) of replacing plastic containers with glass shouldn’t be overlooked.

      5. Limit stress
      Chronic stress has long been cited for its negative effects on our body, brain, and emotional well-being. But in this age of harrowing headlines and never-ending to-do lists, it’s imperative that we give our mental health the attention (and love) it deserves. Incorporate accessible habits that help reduce stress in your life. For me, this looks like consistent, joyful movement, pouring into my favorite hobbies, and shifting the focus from productivity to simply soaking up the joy of being a living, breathing human. Find what works for you and run with it.

      6. Take care of your mental state when going through a difficult time with your reproductive health
      Reproductive health challenges can be extremely emotional and intense, so the important part is seeking help (from a trusted loved one or going to therapy) and prioritizing your emotional wellbeing, whatever that looks like to you. “One of the most important things you can do when going through any reproductive health struggle is to shift from self-blame to self-compassion,” suggested Dr. Michaela Bucchianeri, a licensed psychologist and anxiety coach. “Instead of viewing your body as an enemy, try to remind yourself it’s doing the best it can in this moment.” Bucchianeri recommends building a mindfulness practice and limiting social media activity to support your wellbeing and avoid comparison. 

      7. Remember that you deserve care
      Always know that there are loved ones who want to support and comfort you. Seek out a few close friends or family members who you trust to provide unconditional love, and seek professional support through therapy or support groups if you’re struggling. Bucchianeri also suggests find a community of folks going through similar challenges to you, whether it’s related to fertility, endometriosis, etc. Even if you feel like the world is telling you otherwise, know that you deserve optimal wellness and healthcare, and you also deserve support, love, and help. 

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      Crunches Are the Go-To Ab Workout—But Are They Actually Bad for You?

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      Ah, the coveted “crunch.” When it comes to abdominal exercises, crunches are probably the first that come to mind, and understandably so. It has long been hailed as the gateway to the kingdom of six-pack abs: Do enough crunches and you will be sure to develop abs as strong and Herculean as, well, the Greek hero himself. If you’re anything like me, you’ve believed in this promise and put in countless hours of doing crunches throughout your life. Also like me, if you wondered why you were starting to struggle with lower back pain, then what I’m about to tell you could be life-changing: Crunches might be hurting you more than they are helping you and it might be time for a change.

      What’s the problem with crunches?
      I spoke to two experts on the subject and they both made the argument that while crunches aren’t inherently “bad” and do strengthen your abdominal muscles (and might even lead to that good ol’ fashioned six-pack), they are really only engaging the top layer of your core. When the upper abdominal layer (AKA your rectus abdominis) is all that’s activated, the deeper layer (the transverse abdominis) is left in the lurch. “The six-pack, rectus abdominis, is part of your core unit but it’s not the whole story,” said Jesse Truelove, a personal trainer and the program director and coach for both the Birth Recovery Center and Move Your Bump apps. “A lot of times, people who are six-pack dominant also have overactive back muscles or chronic back pain.”
      When your transverse abs are left unattended, your core strength is seriously hindered. “This can lead to a decrease in core stability and integrity and actually contribute to core injury and dysfunction, such as back pain and diastasis recti (separated ab muscles),” said Leah Keller, founder and COO of the Every Mother workout app. We typically only hear about diastisis recti in pregnancy circles, and even then, it’s not widely discussed. It’s more commonly related to pregnancy because pressure from a growing baby bump can draw the abs apart. “In these cases, performing crunches can create excessive intra-abdominal pressure downward into the pelvic floor and lower abdominals,” Truelove explained.
      Bottom line: If you’re pregnant or postpartum, talk to your doctor about what exercises are healthiest for you. For anyone, know that crunches are not the end-all-be-all for total core strength and might even be doing you harm if you’re not focusing on total core strength. 

      Should we avoid crunches altogether?
      As these experts say, crunches are not inherently bad for you and therefore do not need to be avoided altogether (unless your doctor, trainer, etc. have advised you to stay away). Instead, it’s about not relying on crunches and instead building strength in deeper layers of the core for optimal core health (beyond just what a six-pack could show). So don’t feel like you have to give it up if you love a good crunch series as long as you’re also focusing on the transverse abdominis (or the deeper layer that crunches do not work). 
      “The TVA is a muscle group that acts like a corset around your body,” Truelove explained. “It is the deepest layer of your core unit and one of your greatest spinal stabilizers.” If you can strengthen this part of your core, your back, lower abs, and pelvic floor will benefit.“When we engage the transverse abdominis, we elicit a natural co-contraction of deep core muscles, including the pelvic floor, the lumbar multifidus, the diaphragm, and the quadratus lumborum,” Keller agreed. That sounds way better than a six-pack, no?

      How should we start working the transverse abdominis?
      This is where a little guidance goes a long way, at least in the beginning. Sure, you could type “transverse abs” into YouTube and browse the exercises that populate, but if you’re already suffering from back pain, ab separation, or pelvic floor issues, I’d highly recommend working one-on-one with an expert (just a few sessions can make a difference). They can help you learn to recognize what it feels like to engage your transverse muscles and offer appropriate exercises that cater to your specific needs. 
      I personally found a lot of value in workout apps like Keller’s Every Mother and Truelove’s Move Your Bump. They are geared toward folks who are or plan to be pregnant, but I think they’re excellent tools for anyone who wants to learn to engage those deep abdominal muscles. “The general public would benefit greatly from becoming more in-tune with their deep core and pelvic floor rather than opting for thousands of reps of traditional core exercises,” Truelove said. I wholeheartedly agree. 
      In fact, I started using the Every Mother app in an attempt to treat my lower back pain long before planning to get pregnant. And I noticed a real difference when I did the exercises regularly. My back pain lessened and, while I wasn’t exactly developing a six-pack, my abs did start to look flatter—a result of pulling my abs up and in rather than pushing out. I also noticed it was easier to maintain better posture throughout the day as my TVA got stronger. I continued to use the app when I eventually did get pregnant, and guess what? I never developed diastasis recti. On top of that, after having my baby, my abs seemed to heal way faster than projected.

      How do you know if you’re actually engaging the right muscles?
      Unlike the upper abs, feeling your transverse abs engage isn’t super intuitive (and you don’t want to do a bunch of exercises ineffectively). Thankfully, there are a couple of tricks that can help you decipher whether these abs are firing. Keller suggested a step-by-step approach: “Exhale on engagement to safely manage intra-abdominal pressure to protect the back, core, and pelvic floor; think about squeezing and lifting both the navel and the pelvic floor ‘up and in’ while exhaling; and avoid any movement or flexion that bulges the abdominal wall forward, which can compromise the integrity of the abdominal wall and lead to injury.” 
      I personally like to envision an upside-down triangle connecting the pubic bone to the two hip bones. When exhaling, as Keller suggested, imagine squeezing the triangle points together. This helps me naturally draw up and in. Truelove explained it as a flattening sensation of the abdominal wall rather than pushing out. Of course, working with a specialist in person is the most effective way to determine where you’re at and whether or not you’re effectively engaging those deep muscles.

      What should you do instead of crunches?
      Keller suggested swapping the crunches out for a modified plank with knees on the floor. “In that position, pulse your belly toward the spine in a slow, controlled rhythm that coordinates each exhalation with a tighter squeeze of the core and each shallow inhalation with a gentle, partial release,” she explained. You can also try exercises like dead bug, cat cow, or Pilates 100. No matter what exercise you choose, Keller emphasized that it’s important to rest when you feel fatigued to ensure you don’t lose control of your core activation. 
      If you don’t want to quit your tried-and-true crunches, Truelove recommended approaching them with more mindful awareness. “Belly pooching outward, pressure in the pelvic floor, leaking, back pain, etc. are all signs that your core is not tolerating the load and it’s time to modify.” If you find that’s the case, she suggested slowing down and reducing the range of motion until your body can handle the pressure of the crunch. “Your belly should be able to remain even and flat when you do your crunch or any abdominal exercise.”
      At the end of the day, your body is yours and you get to choose whatever exercises feel best for you. If crunches are your thing, get after it! But you don’t have to stick with something just because it’s popular. The more tools you have in your toolkit, the more confident you can be in your choices. Knowledge is power, as they say—and in this case, that power is physical.

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      Balancing Your Blood Sugar Is Key to Optimal Health—Here’s What You Need To Know

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      You’ve probably heard about blood sugar at your doctor’s office, but do you really know what it means and how it impacts your health? With an abundance of sugar alongside ultra-processed foods and a distressing lack of fruits and veggies, the truth is that most of us could afford to be a little more aware of our blood sugar levels.
      Why? According to Jessie Inchauspé, biochemist and author of Glucose Revolution, imbalanced glucose can lead to fatigue, cravings that know no bounds, acne, out-of-balance hormones, wrinkles, and the like—you know, all the fun stuff. But while food certainly has an influence on our blood sugar levels, the larger picture looks a bit more complex. So drop your Dunkin’ habit (or DIY your brew with a sprinkle of cinnamon) and get to scrolling—here’s everything you need to know about balancing your blood sugar to feel your best.

      In this article

      What is glucose?
      Before we get to thinking that glucose (or blood sugar) is the root of all bodily evil, let’s take a step back. Glucose is not bad—it’s actually necessary. “Blood sugar is a type of sugar that circulates in the blood,” explained Dr. Hector Perez, a board-certified general and bariatric surgeon and chief surgeon at Bariatric Journal. “It is the primary energy source for the body’s cells and is transported through the bloodstream. The hormone insulin regulates blood sugar levels by helping move glucose from the bloodstream into cells.” But here’s the cliffhanger: It’s necessary to have enough glucose, but when we have too much, it can be harmful. So when it comes to blood sugar, it’s all about balance. 

      What does balanced blood sugar really mean?
      First off, let’s make something clear. Your body’s natural inclination to break down and process digestible carbohydrates into glucose that’ll later be used for energy will cause glucose levels to rise. This is perfectly normal. Insulin is released, your cells use glucose to generate energy, and—like clockwork—glucose levels return to normal. Order restored. But sharp rises and falls in our glucose levels can send things south. You’ve likely heard of “glucose spikes” (sugar highs, sugar crashes, etc.). This is when your blood sugar skyrockets, and the body overcompensates by sending too much insulin into the bloodstream: the proverbial high, the dreaded crash. Dizziness, brain fog, stress, headache, exhaustion, and hanger—among many other symptoms—can ensue.
      On the flip side, “When blood sugar is balanced, the body is better able to access stored energy, leading to improved mental clarity, energy levels, and mood,” Dr. Perez explained. Our bodies speak to us constantly, sending us signals pointing to the ways we can care for ourselves better, and we won’t start feeling better (or feeling our best) if we don’t start listening.
      “It’s about taking note of how our body actually feels,” agreed Dr. Janine Mahon, a doctor of Chinese Medicine. “When we eat something sweet, while it feels good in the moment and may fill an emotional need, we might feel a little depleted after. But you always have the opportunity to get curious, to question how your body and mind feel, and to begin again.” Trust yourself, proceed with confidence, and reap the benefits of a blood sugar-balancing lifestyle. If you’re unsure about the state of your blood sugar levels, often experience symptoms of imbalanced blood sugar levels, or just want to learn more about your body, consult your doctor. 

      Foods to help balance blood sugar levels
      To provide further insight into understanding how diet impacts blood sugar and harness that knowledge to *actually* feel better, I tapped Dr. Mahon. The good news is that widely held wisdom continues to ring true, and it doesn’t have to be that complicated: Eat whole-food sources of fiber, protein, and fats. “Eat a whole foods diet so that there isn’t excess blood sugar running through the body,” she suggested. Dr. Mahon’s favorites are nuts, eggs, legumes, beans, and fish.
      Dr. Perez emphasized the importance of eating a diet that includes plenty of low-glycemic foods. In other words, focus on high-fiber fruits, veggies, and legumes, so if your overnight oats game is strong, keep doing what you’re doing. Fiber is known to slow our body’s digestion of carbohydrates and sugar absorption, resulting in a gradual increase in blood sugar following a meal or snack (as opposed to spikes and crashes). When you are having a meal or snack high in simple carbohydrates, try adding in high-fiber foods with every meal, like ordering veggies on your pizza or fruit with a dessert, to help the body slow its digestion of the carbohydrates.
      Consuming enough healthy fats and protein is key too. For fats, opt for whole-food picks like avocado and nuts (or the TikTok-favorite olive oil shot!). For satisfying protein, go for Greek yogurt, cottage cheese, eggs, and lean meats to stay satisfied and keep your hunger levels steady. Lastly, a bonus tip to try for yourself: In Glucose Revolution, Inchauspé writes that sipping on a vinegar-based drink (like a tablespoon of apple cider vinegar mixed into a large glass of water) before eating sugar might mitigate the effects of the resulting glucose spike. As with any wellness rec or change to your diet and routine, consult your doctor and be your own guinea pig to identify how your body feels.

      Lifestyle habits to help balance blood sugar
      Be intentional about how you eat
      With those foods now in your pantry and fridge, it’s also important to know that it’s not only what you eat but also how you eat that matters. Food order counts, folks! Inchauspé recommended starting with fiber first (veggies, legumes, etc.), protein and fat second, and starches and sugars last. In fact, a Cornell University study done in 2015 found that by following this order, your overall glucose spike can be reduced by 73%. If following a specific order feels confusing or restrictive (because food is meant to be enjoyed and eating is meant to be intuitive), just remember this: Have a balanced meal full of veggies or fruit, protein, and healthy fats before indulging your sweet tooth or opting for a tasty dinner roll when possible. In other words, no, you do not need to cut out your favorite foods. Instead, be mindful of more balance in your meals by ordering a side of eggs and avocado with the french toast and have a fiber-filled salad before your favorite pasta dish.

      Exercise (the right way)
      Exercise is another great way to keep blood sugar levels in check. Dr. Perez always recommends exercise as an effective way to keep blood sugar levels balanced. “Exercise helps increase insulin sensitivity, which can help the body regulate blood sugar levels better,” she explained. “It can also reduce stress levels, which can positively impact blood sugar levels.” As for movement that lowers your blood sugar, the general rule applies: The best form of exercise is the one you’ll actually do (and do consistently). Dr. Mahon loves gentle workouts, such as walking, yoga, swimming, and qi gong to ensure you’re not depleting the body of energy. 

      Get more sleep
      The amount of time and the quality of our sleep have a significant impact on nearly every aspect of our lives and health—glucose levels included. According to the Sleep Foundation, our circadian rhythm naturally raises blood sugar levels, both at night and whenever we sleep. When we get a good night’s rest (re: restorative, rejuvenating sleep), we’re actively lowering unhealthy glucose levels. On the other hand, poor sleep or a lack of sleep is considered a risk factor for increased blood sugar. Find the nighttime routine that helps you snooze best, and follow and repeat daily.
       

      This article is intended to provide inspiration to help you reach your health goals, not as treatment for a medical condition. Please consult a doctor before beginning any treatments, supplements, or product routines. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

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      New to Journaling? Here Are Prompts, Hacks, and Everything You Need To Know About Fitting It In to Your Routine

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      Until recently, my journal and I were nothing more than acquaintances who would give an obligatory nod or “hello” when we happened to cross paths. It would go from sitting on my desk to my nightstand to the kitchen countertop (my attempt to see if its location would make a difference), always staring back at me, nagging at me to fill its pages. When I did put pen to paper, it was often out of guilt and my entries were surface level and not consistent by any means. But that all changed when I learned (and wrote) about manifestation journaling. Now it’s the anchor to my day—a part of my daily routine to ground me and work through any anxiety.  
      For me, buying a shiny new journal helps reignite my journaling habit when it starts to feel mundane. After all, it’s a blank canvas with endless possibilities. But if you’re new to journaling, it can be daunting and leave you asking, “Where do I start?” and “What do I write about?” The good news is that there’s no right or wrong way to journal. Finding what works best for you to start and stick with the practice on a regular basis is all it takes. Keep reading for a beginner’s guide to journaling. Welcome to Journaling 101. You’re going to want to take notes. 

      In this article

      How to start
      1. Determine your “why”
      ICYMI, journaling is having a renaissance, and for good reason. From alleviating stress to managing anxiety, I’d be hard-pressed to find someone who has tried it and would not recommend it for its many benefits and uses. Maybe you’re on the hunt for a new creative outlet or looking to switch up your self-care routine. Or perhaps you need a resource to work through limiting thoughts or explore your feelings. Knowing why you’re jumping on the journaling train will help motivate you and stay committed to it. And once you’ve dialed in your purpose, your journaling experience will have a much more clear path. 

      2. Choose your vehicle 
      There’s something about the power of writing by hand that helps us learn and retain facts, process emotions, and hold ourselves accountable to achieving our goals. That said, there’s no rule that says a journal has to be in the form of a notebook. Let’s be real: We all live on our laptops and phones and could type and text our thoughts in our sleep. In other words, if using a digital medium, like a journaling app, Google Docs, or the recording feature on your phone, is more convenient and effective for your writing practice, go with it. If using a pen and paper is your choice, find a prompted journal or a pretty blank journal you’d want to see out on your desk. Bottom line: Pick a means of journaling that you find most conducive for you and your lifestyle.

      What to journal
      Throw out any preconceived notions that what you write has to sound good—let alone be profound—and check your inner critic at the door (she’s not welcomed here!). Just put your chosen pen in hand, turn your editing mode off, and let the thoughts flow. And remember, journaling is a personal journey free of judgments. Easier said than done, right? Here are five prompts to help get you started, along with five types of journaling methods they go hand-in-hand with:

      1. Gratitude journaling: “What are three things you’re grateful for today?”
      It’s no surprise that expressing gratitude has been shown to heighten overall well-being, and gratitude journaling is an easy and effective way to make it part of your daily regimen. Don’t overthink it: Jot down the first three things that come to mind, no matter how seemingly trivial they may be. It can be the matcha latte you treated yourself to, your partner for surprising you with flowers just ’cause, the stranger at the grocery store who paid you a compliment, or your dog who never left your side when you were in bed all day with a cold. 

      2. Future-self journaling: “In five years, I am…”
      Do you ever find yourself daydreaming about what your future holds? Whether or not you realized it, you were connecting to your future self. Reflecting on who you are today while setting goals to become the best version of yourself is the foundation of future-self journaling. When taking note of your life five years from now, be realistic about who you would be and what you would achieve. What are you doing? What are you wearing? Where are you? Who are you with? To get you one step closer to becoming your future self, start showing up as the person you envision today.

      3. Manifestation journaling: “What is no longer serving you?”
      Whether we intend to or not, we hold onto people, possessions, places, circumstances, thoughts, or behaviors (I could go on and on) that can be getting in the way of us reaching our goals. By putting down what’s no longer serving you on a page, you’re identifying areas of your life that are draining your energy, making a conscious decision to let them go, and releasing their hold on you and your life. When you actively let go of your attachments, you make room for new relationships, opportunities, and beliefs that provide value to you and that are aligned with what you want to manifest. 

      4. Bullet journaling: “List actions or habits you can start committing to next month for a happier and fuller life”
      One of the best parts of journaling is that it’s a personal experience and you can make it what you want. Bullet journaling takes it to another level—the sky is the limit. Whether it’s daily habits, financial goals, body positive affirmations, people you want to connect with, meal planning, sleep, or mood, your journal is for tracking what’s important to you and you alone. So if it’s working out four times a week that you want to crush in June (anyone else in an exercise funk?), commit it to paper. Writing down your desired habit will not only help you follow your progress but also keep you accountable. 

      5. Mood journaling: “What are you feeling and why?”
      Being in touch with your emotions is a powerful attribute to be proud of. Enter: mood journaling. When you name and make note of your emotions (i.e. angry, sad, happy, or a mixed bag), you identify your feelings, give yourself space to process them, and either embrace them or devise a plan for how to manage them. Trying to understand where your emotions stem from requires you to look inward and be honest with yourself. Not every negative emotion is going to need or have a solution, but writing it out can help you realize productive ways to respond to it that you can add to your arsenal. 

      How to make it a habit
      Every year, we make resolutions and are reminded that sticking to them requires repetition. According to a study in the European Journal of Social Psychology, it takes on average 66 days to solidify a new habit. With that in mind, consider writing entries regularly, whether that’s every day, every other day, or once a week. As for what time of day is best to sit down and journal? That’s for you to experiment with and decide. Try putting your thoughts down on paper first thing in the morning for a few days. If that doesn’t feel right, crack open your journal at night or any time you feel compelled to.
      Whatever consistency or time of day you set, create a goal for your journal routine that you can realistically keep up with. But don’t beat yourself up if you miss a few days or weeks (life happens). And if sticking to a strict schedule makes journaling feel like just another task to add to your already long list of to-dos, write when you feel excited or have nagging thoughts instead. Journaling should not feel forced or like a burden. 

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      Tired of Feeling Tired? Here Are 10 Ways To Get Better Sleep by Tomorrow

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      One thing is true: I love to sleep. I mean, who doesn’t? It’s the new self-care. But when I am on a streak of not sleeping well, I truly start to despise bedtime because I assume it’s going to result in waking up frequently, tossing and turning, and ultimately, not being as bright-eyed and bushy-tailed as I want to be in the morning. Read: waking up puffy and irritable. Sadly, no ice roller I’ve tried has been able to fix week-long sleep-deprived face swelling, so I’ve made it my mission to do my research on how to wake up more well-rested, which has resulted in me trying some popular tips for getting better sleep. Just like anything, some worked and some definitely didn’t, so I am sharing the 10 ways that actually work and can help you get better sleep by tomorrow.

      1. Take CBD before bed
      You know how much we love CBD for anxiety, productivity, and mood, but we also love how effective it is during bedtime. According to Equilibria, our go-to source for high-quality CBD products, “CBD works with the endocannabinoid system (ECS) to support homeostasis, which in turn may balance other areas of your well-being, such as maintaining healthy sleep and wake cycles.” Simply put, it can help you feel calmer and at ease when you are winding down, which in turn can result in better sleep.
      Equilibria’s Sleep Gummies are our favorite because they are formulated with their high-quality CBD along with CBN and a botanical blend of chamomile and L-theanine, which help women combat restlessness and unwelcome thoughts at night. Talk about a total game changer. Try them out for yourself and use code THEEVERYGIRL for 20% off your first order at Equilibria!

      Equilibria
      Sleep Gummies
      Sleep Gummies are formulated with CBD, CBN, chamomile, and L-theanine, so falling asleep and staying asleep are easier.
      Use code THEEVERYGIRL for 20% off your first order at Equilibria!

      2. Incorporate breathwork or meditation
      Do you feel like your mind is always racing when your head hits the pillow? You’re not alone. The stress of the day is hard to shake off sometimes! One effective way to relax your mind and body before bed (or really at any time of the day) is by incorporating breathing exercises and/or meditation. According to the Sleep Foundation, research shows that meditation and breathwork “can help improve insomnia, and may even improve sleep quality.” Not sure where to start? Download an app! There are so many options that you can try depending on which method you are most interested in.

      Guided Breathing App
      The Breathwrk app is the #1 breathing app with more than 1 million users worldwide. They offer guided breathing exercises for falling asleep, easing anxiety, and waking up.

      Mindful Meditation App
      Headspace offers meditations for sleep, stress, and mindfulness. With over 70 million members and 600k+ reviews, it’s one of the best.

      3. Exercise during the day 
      I know what you’re thinking: Do I have to? But hear me out. The good news here is that you don’t have to run a marathon in the name of getting a good night of rest. Even engaging in just 30 minutes of aerobic activity throughout the day can lead to more slow-wave sleep (read: deep sleep) during the night and can help you decompress so that when it’s time for bed, you’ll have an easier time falling asleep. So roll out that yoga mat, get those steps in, or pick up a light set of weights—you’ll thank me tomorrow morning.

      4. Lower your body temperature
      I despise being cold—like I get straight-up cranky if I am chilly—but I can’t deny that I feel like I get a better night’s sleep when I am a little colder. Sleep Advisor’s Thermoregulation Guide breaks down how body temperature regulation works while we are sleeping and sheds light on how a drop in body temperature can help you fall asleep faster and improve the quality of your REM sleep. To reap the benefits of this, turn your thermostat down to 65 degrees before you start winding down or invest in bedding that has cooling technology.

      Brooklinen
      Cooling Bedding Bundle
      Percale sheets make your whole bed feel like “the cool side of your pillow,” according to Brooklinen. *Adds to cart*

      5. Swap screen time with reading
      I have to admit something I am not proud of: I am #guilty of scrolling through my Instagram feed or watching episodes of Schitt’s Creek until the moment I close my eyes. But honestly, most of us are. We have all heard about the negative effects of blue light, but one of the major reasons to limit screen time (especially before bed) is because of the effect that it has on our production of melatonin. With that said, the National Sleep Foundation recommends avoiding electronics in the hours leading up to bedtime.
      Instead, try picking up a book and lulling yourself to sleep with a light read. If you’re antsy before bed or not ready for sleep, reading can help promote a more relaxed and peaceful state of mind. In a 2021 online study, reading before bed was linked to improved sleep quality, which is a good argument to swap screen time for reading. Here are some light reads that our team has been loving lately:

      Taylor Jenkins Reid
      The Seven Husbands of Evelyn Hugo
      This one is an editor favorite for multiple reasons, but our Branded Content Editor Ashley loved reading this one before bed. The story is glamorous, characters are complex, and chapters are short, which makes it a great read to escape into and put down once the Zzzz’s take over.

      Emily Henry
      People We Meet on Vacation
      A lot of our team members hold this read close to their hearts and for good reason. This friends-to-lovers romance serves up all of the escapism and wanderlust our hearts desire but is low stakes enough that it won’t keep us up until 2 a.m. with nail-biting cliffhangers.

      6. Avoid eating late at night
      While the idea of a late-night snack can be overwhelmingly tempting, according to Alexis Supan, a registered dietitian from the Cleveland Clinic, eating late at night goes directly against our body’s circadian rhythm. “It’s best to stop eating about three hours before going to bed,” she noted. “That allows plenty of time for your body to digest the last food you ate so it won’t disrupt your sleep but leaves a small enough window before sleep that you won’t go to bed feeling hungry.” This way, while we’re getting into sleep mode, our digestive system can rest along with the rest of our mind and body.

      7. Use blue light-blocking glasses
      If avoiding screens at night isn’t always an option for you because you study or work late (or you like to read on a Kindle), make sure that you utilize nighttime mode and/or wear blue light-blocking glasses. On most devices, you can adjust your display settings to make your screen a yellowish tone, which is much easier on your eyes and has little to no effect on your circadian rhythm. I actually have the nighttime mode set to be on all day on both my computer and my phone, and I wear blue light-blocking glasses daily. I highly, highly recommend doing both!

      8. Limit caffeine consumption
      I know what you’re thinking, but hear me out: You can do this. I am not saying give up your coffee and tea altogether (I would never do that to you), but I am suggesting that limiting your caffeine intake can improve your sleep. Caffeine can have a disruptive effect on your sleep and reduce your total sleep time, according to the American Academy of Sleep Medicine, so it is recommended to avoid caffeine during the second half of the day. Opt for caffeine-free tea or decaf coffee if you want to sip on something but still want to feel well-rested, and reach for a sleepy tea at night.

      Celestial Seasonings
      Sleep Tea
      There are so many sleepy teas at grocery stores and online, but this is one of my favorites. If you like mint, you will love this organic tea with melatonin.

      9. Limit naps throughout the day
      Listen, I love a good nap as much as the next gal, but the reality is that when midday snoozes are prolonged or frequent, it can have a negative impact on nighttime sleep. The next time you find yourself fighting that middle-of-the-day, post-lunchtime slump, try resisting the urge to snuggle up and escape the daytime by drinking an ice-cold glass of water, doing a light workout, getting some sunlight by going outside, or using a light therapy lamp.

      10. Maximize your sleep environment
      If there’s one area that you have the most control over when it comes to getting better sleep, it’s maximizing the environment that you’re snoozing in. According to the CDC, a “good” sleep environment is one that is dark, cool, comfortable, and quiet. And while you can’t always control street lamp placement outside of your bedroom window or a train that might pass in the night, you can make adjustments to your space to make it a sleep oasis. Consider getting your hands on a sleep mask or blackout curtains to promote darkness and a noise machine or earplugs to keep things quiet. We promise: You’ll never regret investing in your sleep space.

      Blackout Curtains
      Our nurse-turned-editor swears by blackout curtains for the deepest sleep of all time, ever. When she used to work nights as an emergency nurse, these curtains were such a life saver for making even the brightest of days feel like nighttime.

      3-Pack of Sleep Masks
      Because you can’t always have blackout curtains on the go, these lightweight sleep masks are the perfect solution for blocking out light when you’re traveling or away from home. Kept awake by the glow of the microwave light? Couldn’t be us.

      White Noise Machine
      If you’re trying to drown out external noises that might wake you from sleep (we’re looking at you, middle-of-the-night choo-choo-train), then you absolutely need a white noise machine in your life. This one from Marpac is a tried-and-true team favorite and is also portable so you can take it with you wherever you go.

      Even Beyoncé Has Trouble Sleeping: 7 Expert-Backed Tips To Get the Best Sleep of Your Life

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

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      Everything You Need To Know About Your Enneagram Type—And Why It Matters

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      If you’re a wellness fan and an incessant Instagram scroller, chances are, you’ve seen numbers appearing in the posts and bios of some of your favorite influencers or maybe also a number and then ‘w’ and another number? This is the influencer’s Enneagram sign and a calling card for self-love and awareness. While Meyer-Briggs has ruled the personality-typing roost in previous years, the Enneagram has quickly become a favorite self-discovery technique.
      Surprisingly, the Enneagram isn’t exactly anything new—it actually has ancient roots, with some arguing that it can be traced back to the geometry of Pythagorean mathematics. Easily proving age ain’t nothing but a number, its popularity today rests on several things: the simplicity of its format (it is made up of nine types, each with different aspects of personality), behaviors, fears, and desires.
      “The Enneagram is a personality typing tool that breaks down the patterns of human behavior into nine distinct types. Each type has a specific motivation, along with basic fears, levels of health, and so forth. It’s particularly helpful in showing us our blind spots and coping mechanisms,” explained Sarajane Case of Enneagram and Coffee. “I think we’re seeing our culture through a kind of revolution—a desire for more self-awareness and inclusion. The Enneagram is a great way for us to create dynamic and open relationships with ourselves and others.”
      And why it’s gained popularity is because once you dig into it, it goes way deeper than just a personality test. “It’s a personalized roadmap for self-growth, relational health, and more,” shared Laura Miltenberger and Jennifer Andrew of XO, Enneagram. “There’s a lot of hope in the Enneagram because it’s all about the freedom to change and grow. It’s not about labels. Instead of just speaking to who you are right now, the Enneagram teaches you about who you have the potential to be.”
      But it doesn’t stop with learning your type. This is just the start of the Enneagram journey. Once you get into it, there are lots of ways it can help you reflect, develop, and evolve your thinking, behaviors, and relationships. To help you get started, we’ve broken it down into nine things to know about the Enneagram or—if you’re already an Enneagrammer—some new ideas from true Enneagram experts.

      Everyone’s Enneagram Journey Is Different
      We come to the Enneagram for all sorts of different reasons. Whether to gain greater confidence and self-awareness, to help us in our work and career, to enhance our relationships, or all of these and more, the Enneagram is an evolving tool for self-discovery and helps foster empathy and compassion for others.
      “I first started working with the Enneagram as a way to better relate to my partner,” Case shared. “We found it initially helpful in understanding our differences. As time has gone on, I’ve worked with the Enneagram to bring more awareness to my own patterns of behavior and how I show up both positively and negatively in my life and the life of others.”
      As friends who work on XO, Enneagram together, Andrew and Miltenberger both found their way to the Enneagram on very different paths. “I first began to use the Enneagram as a holistic health coach,” Miltenberger explained. “I was so impressed with its ability to help my clients find more self-awareness, tools for their relationships, and insight into their typical ways of coping with stress. But when I finally found my own number, I wasn’t just enlightened, I was moved. The Enneagram spoke to parts of myself that I’d forgotten about, important pieces of who I am and who I want to be.”
      It can be an uncomfortable process at first, Andrew said. “It made me recognize some unhealthy patterns I had in my life. It also helped me put words to parts of myself that I’d never been able to describe, which made me feel seen and understood.”

      The Types
      “The Enneagram describes nine different types—nine different ways of seeing the world,” Miltenberger and Andrew explained. “Personality quizzes and assessments often deal with surface behaviors and traits, but the Enneagram speaks to deeper parts of who you are. It doesn’t just teach you about your strengths, it brings light to your shortcomings too. So when used mindfully, it has the power to set you on a path toward the healthiest and most whole version of yourself.”
      The nine Types are commonly known by the following names, but these can differ slightly:

      The Perfectionist – The Rational, Idealistic Type: principled, purposeful, self-controlled, and perfectionistic.
      The Helper – The Caring, Interpersonal Type: demonstrative, generous, people-pleasing, and possessive.
      The Achiever – The Success-Oriented, Pragmatic Type: adaptive, excelling, driven, and image-conscious.
      The Individualist – The Sensitive, Withdrawn Type: expressive, dramatic, self-absorbed, and temperamental.
      The Investigator – The Intense, Cerebral Type: perceptive, innovative, secretive, and isolated.
      The Loyalist – The Committed, Security-Oriented Type: engaging, responsible, anxious, and suspicious.
      The Enthusiast – The Busy, Fun-Loving Type: spontaneous, versatile, distractible, and scattered.
      The Challenger – The Powerful, Dominating Type: self-confident, decisive, willful, and confrontational.
      The Peacemaker – The Easygoing, Self-Effacing Type: receptive, reassuring, agreeable, and complacent.

      These descriptions—from The Enneagram Institute—are just a brief overview of the types. To really get into it and discover which type you may be, it’s important to read detailed descriptions of all of them, Case advised.
      “Once you find your type, you’ll likely know. Reading the description of your type can feel a bit like reading your own journals back to yourself,” Case explained. “I know it’s tempting to take a test and get a quick answer or to rely on someone else to tell you your type. I want to challenge you to take the time to research yourself. You are so worth the exploration.”

      Source: Caroline Sharpnack for The Everygirl

      But How Do You Know When You Know?
      This is a question many on the road through the Enneagram will spend a lot of time pondering. And that’s totally normal. It’s super easy to believe you’re one type, then read about another that resonates and feel confused about which you could be. It’s also very easy to mistype too, as there are lots of similarities between them. “By reading more and by listening to the experience of others who have already discovered their type, you’ll begin to narrow down your dominant type,” Miltenberger and Andrew said. “Tests and quizzes can be fun, but don’t rely on your results, as they are frequently inaccurate. You’re the only one who can discover your type. It takes some introspection, some reading, and a willingness to look at yourself with honesty.”
      And uncomfortable as it may be, it also helps to look at the more negative aspects of the types as well as positive ones to really help shine a light on your true type. “The truth is that we all can or would like to relate to the positive aspects of each type,” Case added. “It’s the difficult or trying elements that force us to get really honest. It can feel a bit like being exposed when we read the lower-level behaviors of our number. When you read a type and your cheeks get red and you want to hide under the table—that may be your number.”
      Both XO, Enneagram and Enneagram and Coffee offer lots of resources on their Instagram accounts to help with this discovery process—even sharing fun memes and videos, which, while lighthearted, can actually further help the identification process and really help bring that lightbulb moment for you.

      What Are Wings?
      Once you’ve found your type or, at least, the one you feel most resonates with you for now, you can explore the wings of that type and drill down into the type on a deeper level. Wings are the numbers directly adjacent to your Enneagram type, so for example, a type 1 would have type 9 or type 2 as its potential wings.
      “They come into play as a way to balance out the personality patterns of our number. We all have both wings available to us, yet we typically lean into one or the other for support. The ultimate goal is to balance out your wings to fully support your personality,” Case explained. “You’re the same type throughout your life, but your wing can actually shift and change as your life does. Think of your wing as what you bring in to round out your personality patterns. You may need something different for that at different stages of life.”
      For some of us, the wing helps confirm our type and solidify it; for others, the wing descriptions could be completely off and help us reassess. But don’t stress about the wings—the most important thing on the Enneagram is to discover your type. It’s OK to remain undecided on your wing. Case has a great podcast episode dedicated just to wings.

      And What About Subtypes?
      Once you’re in the Enneagram zone, you can read on about subtypes or “instincts.” There are three of these, and typically, you’ll figure out one that is dominant for you. They are more primal and instinctual than the personality aspects of the types and wings but are often the powerful subconscious driving force behind many of our life choices and actions. Your dominant one will relate to what is a priority for you—what you need to get what you want from this world and what area of life you usually attend to first.
      “The three subtypes are One-On-One, Social, and Self-Preservation,” Miltenberger and Andrew explained. “Your dominant subtype describes the way you most instinctually interact with the world around you. It describes what you most naturally pay attention to and what you initially respond to. The One-On-One subtype pays most attention to individual relationships, the Social subtype to the group or social structures, and the Self-Preservation subtype to needs and perceived danger. Bringing awareness to your subtype is a great opportunity to create more health and balance in your life.”
      Understanding this adds another layer of insight into all aspects of who you are and why you are, and you can use this to really dig deeper into your self-discovery and development, helping to identify anything you feel is working or not working for you.

      Source: TONL
      You’ve Found Your Type—Now What?
      Your journey doesn’t end with the identification of your type. In fact, this is where it all begins. Working with the Enneagram can help you feel validated, understood, and, best of all, help forge a greater sense of self-compassion. On the flip side, it can also make you confront some of your more challenging aspects. And this is where it can get a little harder but can also be incredibly rewarding.
      The first step to working with it is really about acknowledging your strengths and weaknesses, and then establishing a support plan for them, Case recommended. “Celebrate your strengths and build a life that helps them shine. Open your eyes to your blind spots, noting your motivators and how you receive love, exploring your contribution to relationships, softening your path out of behavior patterns, and finally turning that into something beautiful and sharing it with the world.”
      A good way to do this is to read a variety of websites, books, and Instagram accounts, and listen to podcasts—really get immersed in all the Enneagram resources out there. Many Enneagram experts will also suggest you journal daily, even if just for short bursts on guided topics tailored to your Enneagram type and your discoveries and thoughts. If you’re a list person, make lists of things you’re identifying and learning or what you want to achieve.
      “There’s no wrong way to practice this,” Miltenberger and Andrew added. “Let the Enneagram teach you about yourself. But remember to approach all of these things with a lot of kindness and gentleness toward yourself: You have plenty of time to get to wherever it is that you want to go. You’re multifaceted—for every shadow in you, there’s a diamond, too. You might have growing pains now, but remember that you’re already strong. You might have room for growth, but you’re loved and acceptable already, just as you are.”

      Lean In…
      The Enneagram isn’t just beneficial to your self-acceptance; it radiates out and can be a useful tool in supporting you in the workplace, for your career progression and life goals, and in your relationships. “It’s a tool to allow you access to self-awareness that often takes people decades to figure out,” Case said. “The more aware we are of our own patterns and what we bring to our relationships, our job, and our habits, the more ease we can bring into them through owning our strengths and creating a support plan for our weaknesses.”
      It can really help you work on your compassion and empathy for others as well as yourself. “Since the Enneagram helps you identify your stress patterns and coping mechanisms, it also illuminates which self-care practices will be most vital and impactful for you,” Miltenberger and Andrew pointed out. “And when it comes to relationships, the Enneagram helps you understand where other people are coming from and how to interact with them most effectively. With your work, the Enneagram is amazing for identifying your innate strengths and values, which leads to better career choices and fulfillment.”
      It’s also valuable information to bring into therapy sessions to help a partner or others generally understand you better. “More than anything, the Enneagram is a great tool for language,” Case added. “It gives us a way to express what we’re going through, why we’re going through it, and what we may need.”

      What If You’re Not Happy With Your Type?
      OK, so let’s admit it: On face value, some of the types sound a little more appealing than others. But the Enneagram, in all its egalitarian wisdom, is about just that: equality. There is no best or worst—all the types have their strengths and blind spots, and all are on the path to self-awareness.
      “If you feel unhappy with your type, it probably means you’ve discovered something that your personality has been holding you back from, so there’s a little grieving that comes with that,” Miltenberger and Andrew shared. “We all have different ways of getting in our own way. But awareness is the first step in any sort of change or growth. So try to see this new awareness as an opportunity to find more balance in your life. You’re brave for wanting to look at yourself with honesty and wanting to grow, but be gentle with yourself in the process.”

      To Test Or Not To Test?
      Many experts recommend against doing a test to determine your type—usually because there are so many that can offer inaccurate or misleading results for many of us, and identifying our type or feeling confident we’ve picked the “right” one for us are legit concerns. Mistyping can also be an issue. At this point, it’s probably worth taking a test to reinforce your type or help you see something you might have missed. There’s one test that Case recommends as having one of the best records on accuracy—this can be found at Integrative9.com and is worth a go for us type-TBDs.
      There are also lots of books, podcasts, inspiring IG accounts, and other ways to keep learning about the Enneagram. Tune into Case’s fab podcast Enneagram and Coffee to learn more about her and her wonderful insights.
      XO, Enneagram has a great site full of resources and its Instagram account offers ideas, prompts, self-care challenges, journaling practices, and a direct line to quiz them on all your Enneagram questions. For reading, they recommend The Road Back to You, The Wisdom of the Enneagram, The Path Between Us, The Sacred Enneagram, and The Complete Enneagram.
      Oh, and in case you’re wondering by now, this article was written by a 9 wing 1 who took a few gos at finding her type, but once she did, well, it was a real revelation.

      The Enneagram Type You Should Date, Based on Your Own Enneagram More

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      Mindfulness Is the Underrated Secret to Healthier Digestion

      by

      A few years ago, I was struggling with what felt like constant bloating and fatigue. I could tell my digestion was suffering, and after weeks of trying to take Google’s advice on how to fix it—cutting caffeine, adding probiotics, avoiding all carbohydrates ever—I finally decided to consult an expert. Enter: Jennie Miremadi, MS, CNS, LDN, a licensed functional medicine nutritionist and the person who gave me a path to “beat the bloat” without forcing me to forgo all the foods I love. Her first suggestion was mindfulness in the form of mindful eating, and the concept blew the doors off of my understanding of nutrition.
      Yes, of course, nutrients matter. Microbiome health matters, too. But there’s another piece to the puzzle, and it’s largely absent in most conversations about gut health: our state of mind. I reached out to Miremadi for her expert take on how mindfulness can impact the way our bodies process food. Prepare to see your next meal in a whole new light.

      Meet the expert
      Jennie Miremadi, MS, CNS, LDN
      FUNCTIONAL MEDICINE NUTRITIONIST
      Founder of Jennie Miremadi Nutrition, Jennie uses her five-star methodology to help clients create lasting change and complete wellness through food, health, and nutrition.

      What is mindful eating, and why do we need to practice it?
      At its core, mindful eating reconnects us to our hunger cues. Our bodies have excellent built-in mechanisms to let us know when we need fuel, but many of us learn to overthink and override these systems at some point in our lives because of ingrained food rules or emotional eating. “I see this frequently with new clients who are completely disconnected from their innate hunger signals,” Miremadi explained. “They can’t tell when they are hungry or physically full.” 
      Mindless eating is more common than you may think. The most common example Miremadi sees is something most of us do on a regular basis. “If you’ve ever been watching TV and eating food at the same time, you might find yourself so immersed in your show that you look down and realize that all of your food is gone, and you don’t even know where it went,” she said. “In these kinds of situations where you aren’t paying attention to your natural hunger signals, you may have eaten more food than your body is hungry for, which can leave you feeling overly full, bloated, and unwell.”
      Sound familiar? If you’re having an “I feel seen” moment, you’re not alone! Thankfully, there’s still hope. “Mindful eating is a tool to help you reconnect with your innate hunger mechanisms and, with some practice, you can get this ability back. When you master mindful eating, you are one step closer to ending emotional eating, overeating, and binge eating.”

      How can mindful eating affect digestion?
      Miremadi explained that there’s a major connection between the digestive tract and the nervous system. When your nervous system is in a parasympathetic (relaxed) state, digestion is enhanced (this is also called your gut being in its “flow” state). “This means that you must be in a relaxed state to properly digest your food. When you are stressed and in ‘fight or flight’ mode, your sympathetic nervous system is driving things. When this happens, your digestion slows way down. If you are stressed out, you’re going to have a much harder time digesting your food.”
      “For clients whose digestive issues are being caused by eating in a stressed state or mindless overeating, mindful eating is the key to resolving their digestive issues,” Miremadi said. “I consider mindful eating just as important as diet, labs, and gut supplements. Without implementing it, many of my clients with gut issues cannot receive the complete digestive relief they are looking for.” However, mindless eating is not the sole cause of digestive issues, so if you’re dealing with bloating, stomach pain, etc., talk to your doctor about ways to heal the gut and digestion in addition to mindful eating. “I also see clients whose gut issues involve a multitude of factors. In these cases, eating slowly and mindfully is important for resolving their digestive issues, but it is only one of many necessary changes that they need to make.”

      How to start a mindful eating practice
      While mindful eating comes down to being more present and intentional, Miremadi recommended a short deep-breathing “meditation” to try whenever you’re eating:

      Before you start eating, sit down in a comfortable position. 
      Close your eyes. Inhale as slowly and as deeply as possible. 
      Hold your breath for four seconds. 
      Exhale as slowly and as deeply as possible. 
      Repeat this process five times. 
      Open your eyes. You should be in a very relaxed state and ready to eat.

      As someone who is still benefiting from the mindful eating tools I learned years ago, I can attest to the power of this simple exercise. It may not feel accessible for every meal, but that’s OK. Start small when you’re eating meals alone or at home, and eventually you’ll even start to notice more connection to your food even when you’re out to dinner with friends.
      It may take some time to really feel the effects, but don’t lose hope: After regularly practicing this meditation, limiting distractions during meals, and frequently checking in with my body before, during, and after eating, I crave the foods that feel better for my body and I’m able to finish a meal without falling into a food coma or blowing up like a balloon. Turns out, after years of trying to find the right diet, all I really needed was the right mindset.

      14 Nutritionists Share Their Secrets for Better Digestion More

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      This Workout Is Gisele Bündchen-Approved, and All You Need Is 10 Minutes

      by

      Jumping on a trampoline takes me back to my elementary school days when I didn’t have a care in the world (ah, remember those days?). I remember feeling so carefree and exhilarated as I bounced high into the air and let gravity take over. I figured it would be the closest I’d get to my chosen superpower: flying. But years later, it turns out the trampoline isn’t just reserved for kids, and can actually be good for our health. Enter: Rebounding, the trampoline workout that A-list celebs, like Giselle Bündchen, Kaia Gerber, Goldie Hawn, and Eva Longoria (just to name a few), swear by to stay in tip-top shape. Keep reading to learn about the ins and outs of the fitness trend and reasons why you’ll want to jump on it. 

      In this article

      What is rebounding?
      Rebounding is a type of aerobic exercise that is typically performed on a mini trampoline, otherwise known as a rebounder. The workout involves bouncing on the piece of equipment and can take on various forms of exercise, such as HIIT, dance-based cardio, strength training, barre, and yoga, all using the piece of equipment to intensify the benefits. Bottom line: You can tailor your rebounding experience to fit your fitness preferences and level. Equal parts fun, effective, and efficient, you only need 10-20 minutes for a solid sweat session.
       

      What are the benefits?
      Don’t let the low-impact factor fool you: it brings the intensity (and sweat) while targeting your full body, improving your balance, and challenging your coordination. Rebounding works the entire body, including strengthening and toning your core, back, quads, hamstrings, and glutes (yes, you will feel the burn!), not to mention it boosts endurance and can help relieve stress. Plus, the rebounding movements stimulate the lymphatic system, which helps flush out toxins, bacteria, and dead cells. The easy-on-your-joints exercise also does wonders for bone density and health. In fact, rebounding is used by astronauts to regain bone density and muscle mass when they return from space, and NASA conducted a study that found that rebounding is 68 percent more efficient than jogging. Sold. 
      I’d be remiss if I also didn’t mention the group of muscles between the tailbone and the pubic bone getting all the attention as of late: the pelvic floor. Bouncing supports the pelvic floor and sexual health by working the muscles of the deep core that help bladder and bowel movement, prevent urinary incontinence, and stabilize hip joints. 

      My experience
      To start, I turned to the good ol’ Internet to search for a rebounding 101 video to get my feet wet before diving into an online class. As someone who danced throughout middle and high school, I thought the coordination would come easy to me right off the bat, but I was more focused on not falling (I am accident prone) than the actual workout for the first few minutes. Once I got the hang of it and felt confident enough to take on a class, I looked to the “Bounce” classes from Obé Fitness and the ness, the latter of which Eva Longoria is a devotee. Both online platforms have a free seven-day trial, which I couldn’t pass up. My first thought after trying an entire rebound workout was that I was instantly transported back to my eight-year-old self, except much more winded. 
      So what’s the verdict? I rearranged my guest room for a dedicated rebounding space. After a week of rebounding, I understand why it’s the workout MO for the likes of Giselle Bündchen. The aches I typically feel in my joints after any other cardio-based exercise were non-existent, and I look forward to–dare I say crave–the oh-so-good burn and adrenaline rush felt from squatting it out on the rebounder. Needless to say, I’m a rebounding convert, and I’d give it a 9/10 for effectiveness, efficiency, and enjoyment. As a bonus, the mini trampoline didn’t generate so much as a rattle (apartment and condo-friendly? Check).

      How to start
      As with starting anything new, go easy on yourself and start slow. Passionate about working out outside of the house? Try a rebounding class at a fitness studio near you (i.e. Body by Simone and LEKFIT in LA and the ness in NY) to see if the workout is your cup of tea. IMO, if you love to dance, are looking to switch things up with your current workout routine, or prefer to sweat it out at home, rebounding will be your next go-to. If you happen to already have a rebounder or a friend who can loan you one, online workouts are the way to go, thanks to dozens of online platforms like YouTube, Obé Fitness, or the ness. 
      The best part of rebounding (other than the great workout, of course) is there’s no right or wrong way to do it as long as you approach it safely and practice proper form. Case in point: Take a cue from Goldie Hawn (above) and freestyle it (AKA dance/jump your heart out) to your favorite playlist. 
      But before you jump on the bandwagon (AKA the rebounder), keep in mind that the goal isn’t to jump as high as you can like when you were jumping on the trampoline as a kid. The goal is to keep your body low and engaging all of your muscles: your core, quads, hamstrings, and glutes. Think about pushing down while staying upright. Also, because you’ll be going up and down for most of the workout, choose comfortable, more fitted pieces that won’t be a distraction (read: a sports bra that will keep “the girls” in and happy). Slip on a pair of kicks that support all kinds of motion and keep a towel and water within reach (trust me, you’ll need them!). If you have any conditions that affect your vision or balance, talk to your doctor before trying rebounding to see if it’s right for you. 

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