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      What Is Queefing — And How To Handle It Like A Pro

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      Picture this: You’re in the middle of having super hot sex, totally lost in the moment, when your vagina lets out a noise that sounds suspiciously like you had too many beans for lunch.
      You just queefed, nbd. While you’ve probs experienced this kind of “vagina fart” before (and btw, probs will again), you might not know what queefing actually is. Since this definitely wasn’t covered in your sex-ed class, it’s time to set the record straight.
      What exactly is queefing?
      “We don’t devote any education to this in residency, but I tell patients it’s a very normal thing,” says Dr Mary Jane Minkin, clinical professor of obstetrics and gynaecology at Yale Medical School. “It’s different from expelling gas from your rectum, which happens because of bacterial activity in the gut.”
      Instead, queefing is the result of a trapped pocket of air getting pushed out of your vagina. FYI: The vagina isn’t a straight tube, says Dr Minkin. It has wrinkle-like folds called “rugae,” so air could easily get trapped in there.
      READ MORE: 4 Crazy (But Totally Doable) Sex Positions To Keep Things Interesting
      Should you be worried?
      Not at all. “Queefing is of zero health consequence,” explains Dr Minkin. Slightly related, she does caution against blowing into a pregnant woman’s vagina because the air can get into her pelvic veins and create the risk of an air embolism. “You know how people get nervous when there’s an air bubble in an IV?” she explains. “It’s the same concern: What if the air gets into the vein and travels to the heart or lungs or fetus?” That sounds pretty scary, but Dr Minkin says the worry is more theoretical than practical. (Still, good to know—just in case.)
      When does queefing happen?
      It often occurs during sex, because a penis (or another penetrating object) is going in and out of the vagina, which can displace the air inside of it. “It can happen during any position and is usually fairly quick,” says Dr Minkin.
      Of course, that’s also just so happens to be the last time you’d want to rip one. A queef can also slip out during exercise, like when you’re getting into downward dog or knocking out the last set of crunches.
      READ MORE: Here’s What Could Be Causing That Pain You Feel During Sex
      Can you queef while you’re masturbating?
      Queefing is so not limited to sexual intercourse—anything that causes air to get caught in your vaginal canal, including a vibrator or other sex toy, can be a culprit, says Dr Stephanie Ros, an assistant professor of obstetrics and gynaecology and maternal-fetal medicine at the University of South Florida. “This is all about a tunnel that has no other opening,” she says. “If air gets trapped because of movement [no matter what causes it], it has to get out.”
      Do some people just queef more?
      Just like some gals seem to get all the UTIs (ugh), some women’s vaginas are just graced with a greater queef-ability (add that to your vocab). That can change with time and experiences, too. For instance, you can become more queef-inclined after childbirth or massive weight loss, says Dr Ros. “When people lose a ton of weight, and they have a lot of sagging skin, the same thing can happen in the tissues of the vagina.”
      READ MORE: 10 Signs You’re In A Narcissistic Relationship
      Are you more likely to queef in certain sex positions?
      Doggy-style fans, you’ve been warned: You’re more likely to queef in positions where your pelvis is tilted upward, says Dr Ros. But the same goes for many, many other positions. If you’re in missionary but your butt is lifted off the bed (or floor, or couch, or beach…), for example, “that would be more likely to cause air entry and, with further movement, the air comes back out and, sometimes, it makes a noise,” she says.
      In other words: Don’t even bother trying to avoid queefing. “Sex is weird, noisy, and messy,” says Dr Ros. “Just laugh and go with the moment. Don’t try to fight it.”
      How should you handle it during sex?
      And that’s exactly what you should do when—not if—it happens to you. Since there’s no mysterious secret to avoiding queefs, you might as well embrace ’em. “Just joke about it and keep going. These things happen!” concurs Dr Minkin. Remember, it’s a natural bodily function—laugh it off and get back to business.
      This article was originally published on www.womenshealthmag.com

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      Struggle With Vacation Bloat? A Dietician Swears By These Tips To Prevent It

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      You’re finally using your well-deserved PTO and getting out of town for a few glorious days of R&R. Your bags are packed, your travel outfit is on fleek (is anyone still saying this?), and your OOO message is set. After the necessary hours of travel, you’ve made it to your destination ready to explore or chill by the pool. Nothing could possibly go wrong—that is, until you encounter an unsettling discomfort in your stomach. Enter: the dreaded travel bloat. 
      Bloating while traveling is common. From dry air on the plane to long hours of staying seated and perhaps taking the phrase “Rosé All Day” a little too seriously, it’s easy for our digestive systems to feel a little off. If you suffer from bloat while traveling, know you’re not alone and there are plenty of ways to beat it. As a dietician, these are my tried-and-true tips to make your next vacation bloat-free. 

      1. Move daily
      One of the biggest culprits of bloat (and other digestive woes) while traveling is staying sedentary. Whether it’s a long plane ride, multiple hours in a car, or lounging on the beach, all of that sitting slows down your digestive tract. It sounds simple, but the easiest way to prevent this is by being intentional about daily movement. During travel, try getting up to stretch and walk around every one to two hours, especially on longer trips. Depending on the type of vacation, you may have movement such as hiking, walking around a new city, or swimming built into your itinerary. But if your vacation is more of a lounge-by-the-water situation, try to find ways to be active, like walking along the beach or doing daily stretches. 

      2. Stay hydrated
      When it comes to beating bloat on vacation, water is your best friend. Travel—especially flying—can cause dehydration, which is why your skin often feels dry or dull after a plane ride or long car trip. To get things moving, sip on water during travel and throughout the day once you’ve reached your destination. Traveling with a water bottle makes it easy to meet your hydration goals, and as an added bonus, it saves money you’d otherwise spend on expensive airport water bottles and is better for the planet.
      If drinking alcohol is part of your vacation plans, wait until you get to your destination to avoid uncomfortable bloat during travel. When you do start drinking your favorite cocktails, try alternating with water between drinks. While drinking alcohol is not a replacement for a good old-fashioned glass of water, you can stay on top of your hydration by adding water to your drinks, ordering spritzers with sparkling water instead of soda, or asking for ice cubes in your wine.

      3. Avoid gum while flying
      Growing up, I was always told to chew gum on a plane to help my ears pop. Although gum- chewing may be helpful for your ears, it isn’t so great for your digestion. When you chew gum, you swallow excess air. This can lead to a buildup of gas in the stomach, causing discomfort. Depending on the type of gum, it also may contain artificial sweeteners or sugar alcohols (particularly sugar-free varieties), which have been reported to have negative effects on digestion. 

      4. Consider a probiotic 
      Probiotics are supplements that contain bacteria to help maintain a healthy gut microbiome. As a dietitian, I always recommend nutrients from food first, but taking a daily probiotic while you’re away can help fill in any nutritional gaps you’re missing from eating differently than you normally do on vacation. When looking for a probiotic, be sure to pick one that is slow-releasing. Otherwise, probiotics can get broken down in the stomach’s acid, meaning the good-for-you bacteria never reaches the large intestine like it’s supposed to. Probiotics labeled “time-release” or “slow-acting” are your best bet.
      If taking a supplement isn’t really your thing, opt for foods that inherently contain good bacteria for your gut. Fermented foods, such as plain yogurt, kefir, sauerkraut, miso, kimchi, and tempeh, are sources of probiotics. On the flip side, prebiotic foods provide food for the gut bacteria itself, which also plays a role in a healthy and happy GI tract. Sources of prebiotic foods include onions, garlic, asparagus, oats, flaxseeds, and apples. 

      5. Eat mindfully 
      I firmly believe that each individual knows what their body needs. While on vacation, tune in to that inner knowledge by eating mindfully. If there’s ever a good time to practice mindful eating, it’s on vacation. Not only are you relaxed (here’s hoping), but you’re also free from work distractions, so you can really focus on your meal and the present moment. Staying relaxed during meals sets your body up for optimal digestion and tuning in to your body gives you a clue of when you’re actually full—a win-win for preventing bloat! 

      6. Plan your food ahead of time when possible
      While on vacation, I love to try new foods and meals that I wouldn’t normally cook at home. Although it’s fun and delicious, I know that certain foods and larger meals can wreak havoc on my digestion. During vacation, be mindful of the foods you are consuming and avoid certain ingredients that you know will cause bloat, gas, or general discomfort. Common culprits of GI distress are cruciferous vegetables, such as broccoli and cauliflower, legumes, and dairy (if lactose intolerant). 
      It may be helpful to pack healthy snacks you enjoy to give your body a sense of normalcy while traveling. Snacks such as nuts, popcorn, dried fruit (look for ones with no added sugar!), and pre-cut veggies that won’t go bad (i.e. carrots) are all nutrient-dense options filled with fiber to also keep your digestion regular.

      5 Exercises That Help Beat Bloat More

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      6 Hacks Dua Lipa Does Every Day to Boost Her Mental Health

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      Levitating from the stage in a custom black bodysuit adorned with 120,000 crystals (see Future Nostalgia tour), Dua Lipa certainly knows how to command a room. Sure, she has the help of stage lights, special effects, and her voice, of course, but let’s be real: She could be wearing jeans and a T-shirt and still turn heads.
      Thanks to Vogue’s The Real Dua Lipa story, I got an in-depth, BTS look into the two-time-Grammy-winning, 26-year-old pop star’s life. Behind all the glitz and glamour and fame, Dua (meaning “love” in Albanian) is a staunch advocate for refugee groups, LGBTQ rights, and racial justice. She’s also a yogi, good cook, hugger, fan of star signs, and overall boss (AKA my new girl crush).
      As if we needed more reasons to adore her, she’s been open about her own struggles with mental health. On an episode of The Gurls Talk Podcast with host Adwoa Aboah, Dua shared how she prioritized her well-being during the pandemic. Of course, I took notes. Drawing inspiration from another Vogue piece, I gathered Dua’s six tips on how to care for your mental health from her guest appearance on the podcast. Be warned, you’ll want to be her BFF.  
       

      1. Stay connected with loved ones
      If there’s one takeaway from the past couple of years, it’s the importance of connection. We’re all guilty of putting off calling our moms or reconnecting with our high school besties. But Dua encouraged The Gurls Talk Podcast‘s listeners to make time to connect with their network to foster the feeling of togetherness. She credited group chats and FaceTime workouts with friends to keeping her sane when quarantined (if only I could’ve been a fly on the wall). Now that we’re back to some normalcy, IRL interactions have never felt better or been more valuable for maintaining our mental health (but you still can’t go wrong with picking up the phone, whether we’re in the middle of a pandemic or not). 

      2. Have a journaling routine (that works best for you)
      It’s no secret we’re journaling stans at The Everygirl, and Dua would give us major props for making the practice part of our routines (that practically makes us BFFs, right?).  While writing songs is Dua’s main form of journaling, she suggested writing about your feelings and not being afraid of your thoughts and putting them down on paper (whatever way feels best for you). Whether it’s a diary entry, poem, short essay, or just a few bullet points about how you’re feeling, Dua said journaling really helps bring your mental health A-game. To make it even simpler, she recommended grabbing a piece of paper and scribbling out whatever you’re thinking—it doesn’t have to make sense and you can rip it up after all is said and done. Leave it to Dua Lipa to make journaling even cooler. 
       

      3. Try positive escapism
      Wanting to take a break from challenging emotions (think: a breakup, work pressures, a health scare) is normal. Although temporary, it gives us the chance to disconnect and take our minds off our circumstances so that we can reset and be in a better headspace to handle obstacles. Dua’s form of escapism? You guessed it: music. Sometimes, all we need is a good cry or a solo dance party to our go-to songs to shake things off. But other times, it takes more effort.
      If you could use an actual physical escape to, say, a private island but it isn’t in the budget (if only), plan a weekend getaway or staycation to look forward to. And when future plans just won’t cut it, settle in to a good book, pick up a new hobby, or get lost in a movie or show. While imagining yourself as a Real Housewife (you pick the location) won’t solve your problems, it can provide the space you need to gain perspective and reframe your mindset.

      4. Take a social media hiatus
      We’ve all been down the IG rabbit hole of incessantly scrolling through the filtered and edited lives of friends and influencers—the next thing you know, you’re comparing yourself and your life to theirs. Dua Lipa told Adwoa that there was a point when online criticism kept her from feeling proud of her achievements. “I don’t think I could have done my second record if I hadn’t taken a step back from social media,” she said. “You should always remove yourself from things that have a negative impact on your mental health. Leave any good things that inspire you, excite you, and make it fun.” 
      Taking Dua’s advice, set boundaries around your social media usage. Limit the amount of time you spend on TikTok each day, schedule social media-free days, or take a month-long breather from certain apps. If you need more convincing, consider this: A 2021 study revealed that most participants reported a positive change in mood, reduced anxiety, and improved sleep during and immediately after a break from social media. 

      5. Regularly practice kindness
      Dua’s MO in a nutshell? “Work hard and be nice,” she shared with Adwoa (changing my status to #1 fan). The power of kindness goes beyond making the person on the receiving end feel good (even though that’s good enough!). According to the American Psychological Association, acts of kindness boost happiness and well-being and is even linked to physical health benefits. Even observing or looking back on kind acts have been shown to increase well-being. So smile at every stranger, treat a friend to coffee, or pay others a compliment because you just might start a domino effect. Also, you deserve to show yourself kindness. “Think about what you’re saying to yourself because you talk to yourself the most … Be kind to yourself,” Dua stated. I couldn’t have said it better. 

      6. Give back
      If you’ve ever volunteered for an organization, donated money to a cause you believe in, or used your voice to help others, you’re also doing your mental health good. Beyond contributing to charities (she works closely with UNICEF and UNHCR), Dua swears that supporting your friends and family is not only an important thing to do but is also a wellness hack. Whether it’s as small as sending a positive text message to your gal pal or making dinner for your parents, showing altruism does more than just produce feel-good moments. Research shows that giving back is the closest thing to a magic pill, filling our brains with dopamine, endorphins, and oxytocin. In other words, bring on the happiness!

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      6 Reasons Why You’re Pooping A Whole Lot More Than Usual

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      Everybody poops — it’s a simple fact of life. Maybe you usually go right when you get up or an hour after you have coffee in the morning, or you regularly take a mid-afternoon poo. Whatever it is, you probably have some kind of routine. So it’s completely understandable that you’d get a bit freaked out when you suddenly start going more.
      While going number two more than usual can be a sign that something is off, it’s not usually a reason for an otherwise healthy young woman to freak out, says Dr Kyle Staller, a gastroenterologist at Massachusetts General Hospital. So if you’re going more than once or twice a day, it’s not always an indication that something is terribly wrong. Sometimes, your body can communicate with you without sounding the alarm.
      “Probably one of the most common things would be dietary intolerances — you ate something that doesn’t agree with you,” says Dr Staller. This is especially true if you have a change for a few days and then it goes back to normal. Beyond that, these are the biggest reasons why you’re suddenly pooping a lot in one day.
      1. You started eating healthier
      One of the most common reasons why young women start pooping a lot in one day is because they increased their fibre intake, says Dr Rudy Bedford, a gastroenterologist at Providence Saint John’s Health Center in Santa Monica, California. So, if you suddenly started pooping more around the time you switched your Friday night pizza for a veggie curry, that’s probably it.
      READ MORE: 5 Things We ALL Do To Avoid Germs, That Are Actually Useless AF
      2. You’ve caught an infection
      Viral and bacterial infections (think: everything from the flu to E. coli) can cause excessive pooping and diarrhoea, says Dr Staller. While this is normal, if you have bloody poop or a fever with it, you should get it checked out.
      3. You increased your workouts
      Stepping up your exercise routine can make you go more than usual, says Dr Bedford. Here’s why: Exercise increases muscle contractions in your colon, working number two out of your body faster than it did before. That’s why doctors may encourage you to work out more if you’re constipated.
      4. You have IBS
      Irritable bowel syndrome (IBS) is no joke, and Dr Staller says it’s common among young women. The condition, an intestinal disorder that causes pain in your stomach, gas, and cramping, can also make you poop a lot. “The classic patient gets sudden abdominal pain and cramping associated with constipation or diarrhoea,” says Dr Staller.
      READ MORE: Here’s What Happens When You Stop Eating Sugar, According To Nutritionists
      5. You’re stressed out
      For people who already have gastro issues like IBS, stress can be a poop trigger. “Many people have more loose bowel movements when they’re under stress,” says Dr Staller.
      6. You’re on your period
      Many women who are just about to get their periods or already have their periods will have looser or more frequent BMs. It’s likely due to a shift in hormones around your cycle (specifically progesterone), and is “very normal,” says Dr Staller.
      READ MORE: These Are The Best Prenatal Vitamins For Soon-To-Be Moms, According To Experts
      How can you tell your poop issues aren’t something more serious?
      Dr Bedford says abdominal pain, bloody stool, and mucus in your poop are clues that something isn’t right, and you should see a doctor.
      Dr Staller says the way it impacts your life is also a big tip-off. If you really don’t give it another thought, you’re probably fine. But if you find that you’re changing your routine or avoiding some social situations because you’re worried about pooping, you need to see a doctor. “I see plenty of young women who are worried about being on dates,” says Dr Staller. “If it’s a common thing where you’re always on the lookout for a bathroom, you should go and get evaluated.”
      Originally published by www.womenshealthmag.com

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      The Wellness Habit That Could Help You Level Up Your Finances

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      If you often feel like you have money on your mind, you’re not the only one. After all, finances are a major part of life, and the subject of money can be dizzying, stressful, and emotionally charged for even the most grounded and zen of us, which is why the idea of staying mindful when dealing with finances may seem like nothing more than a pipe dream. The truth is, though, mindfulness and money go hand in hand.
      The term mindfulness refers to the ability to be fully present in the moment. If you approach handling money in a mindful state, you’ll make better financial decisions because you’re more aware of your financial situation and what you’re saving and spending rather than mindlessly going through the motions. When it comes down to it, connecting mindfulness and money is key to leveling up your finances. Keep on reading to learn how.

      Do daily mindfulness practices
      The old saying “don’t just talk the talk, walk the walk” applies here. In order to connect mindfulness and money, you need to implement daily mindfulness practices into your life. These practices can include things such as meditation, deep breathing, journaling, or reading a spiritual wellness book like The Book of Awakening by Mark Nepo or You Can Heal Your Life by Louise L. Hay. Practicing mindfulness daily will allow you to open yourself up to all it has to offer—like insight into yourself, behavioral patterns, clarity on situations and your beliefs surrounding them, and a whole lot of self-growth—and make applying the principles of mindfulness to finances much easier.
      If you’re a beginner, try starting with deep breathing exercises and journaling, then eventually work your way up to meditation and journaling. Journaling is a great way to gain insight into yourself, so don’t be afraid to dig deep while you’re writing. If you want to learn about mindfulness from another perspective, consider reading a spiritual wellness book. A lot of these books tend to give the readers exercises at the end of each chapter, which is a great way to challenge yourself and your thinking. Additionally, you can also consider turning to a wellness app, like Headspace or BetterSleep, or a guided meditation by a guru like Tara Brach to help you get started. Remember that mindfulness practices and routines aren’t a one-size-fits-all, so give yourself time to test each one out and be willing to mix and match different things in order to find what works best for you.

      Source: Karolina Grabowska | Pexels

      Sit down and have an honest conversation with money
      “The Guest House” is a poem by ancient Persian poet Rumi that uses the metaphor of your body, mind, and spirit as the guest house for feelings to come in. Instead of getting frustrated, shoving our feelings down, or pushing them away, Rumi challenges us to invite in these feelings—whatever they may be—and take the time to sit and talk with them the same way you would a friend, neighbor, or relative. After a while, you can then bid them adieu and go your separate ways.
      We can take this same idea and apply it to approaching the topic of finances. Sit down and have an honest conversation with yourself about money: Invite it in for a cup of coffee or glass of wine, and try to discover your feelings or beliefs surrounding it. This may be difficult, but facing it head-on will help you recognize the ways in which you may or may not be holding yourself back from manifesting financial success. Work through and reconcile with your feelings; journal about them if you need to. Gaining this self-awareness is a key part of connecting mindfulness and money and also part of creating a healthier relationship with it, which will lead to financial prosperity.

      Be real about your financial situation and how you want to improve it
      Mindfulness doesn’t mean seeing the world through rose-colored glasses. It means sitting with yourself and all of your emotions—comfortable and uncomfortable—and dealing with them in a way that doesn’t pass judgment on or shame yourself. It’s about finding the truth in things rather than living in denial, which means that it’s time to get real about your current financial situation and how you want to improve it.
      So maybe your financial situation doesn’t look the way you pictured it would at your age—but does life ever really go as planned for anyone? Don’t let yourself get caught up in the past or create a laundry list of things you would’ve done differently if given the chance. Instead, think about the lessons you’ve learned along the way and how you can apply them to your current situation and improve it going forward. This is a very mindful way to examine your money and money mindset. Break away from old habits that are no longer serving you—repeating behavior that isn’t working is only going to block you from attaining success—and replace them with ones that put you on the path toward your money goals.

      Source: Taryn Elliott | Pexels

      Promise yourself to be more conscious of spending
      Although mindfulness naturally increases self-awareness, it’s still important to make a promise to yourself to be more conscious of your spending. Holding yourself accountable and taking note of when and how much you’re spending will increase your financial awareness and help you make smarter money moves. In addition, it’s also a great way to gain control of those unnecessary impulse purchases we’ve all been guilty of at some point or another.
      Two great ways to become more conscious of your spending is by tracking your finances or creating a budgeting plan to follow. Tracking your finances will show you where your money goes and how much goes with it and give you more insight into your behavioral patterns with money and areas you can cut back and save. For those who struggle with saving or are prone to impulse purchases, having a set budgeting plan to follow may be the right move. Another thing you could try is focusing on spending your “fun” money on meaningful things that will create memories forever (think: nice dinner, vacation, etc.).

      Stop stressing
      The tighter you hold on to and try to control things, the more it tends to backfire—all you’re doing is blocking the space for newer and better things to enter. When it comes to money, choose to let go and stop stressing about it. Of course, you need to make sure you have enough to live, but don’t allow it to consume you. Like the poem “The Guest House” tells us, there comes a time when we have to say goodbye to certain things. Although it may be hard, it is incredibly freeing and empowering to let go and create the space for something bigger and better to come into your life.
      Trust in yourself and your money skills, and implement everything mentioned above into your daily life. Everything in life takes time, and the right riches will flow to you when you’re ready. Remember: What’s meant for you will always find its way. Until then, make sure you’re aligning yourself on a path toward financial success that is mindful, meaningful, and a whole lot of fun.

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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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