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      I Tried Pelvic Floor Therapy, and You Should Too—Here’s Why It’s a Game-Changer for Sexual Health

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      If there was an award for “Best Supporting Muscle Group,” it would be the pelvic floor, hands down. While it’s finally starting to get the recognition it deserves, the pelvic floor remains an obscure set of muscles to most people. Until recently, my knowledge of the pelvic floor started and ended with Kegel exercises (thanks, Sex and the City!). Little did I know the importance of maintaining a healthy pelvic floor, nor the starring role it plays in everyday functions or even where/what it is. 
      If you’ve experienced the best orgasm of your life or managed to hold your pee in rush-hour traffic, you have your pelvic floor to thank. On the flip side, if your libido is leaving much to be desired or, worse, you feel pain during sex, consider them red flags that your pelvic floor muscles could use some TLC. I decided it was time to give Kegels a rest and look beyond Samantha Jones for sexual health tips. I tapped into the expertise of Dr. Jennifer Carr, an orthopedic and pelvic health physical therapist and clinical director of Origin in Brentwood, California in Los Angeles, and gave pelvic floor therapy a go. Below, find an intensive course on all things pelvic floor. Step aside, Kegels. 

      Meet the expert
      Dr. Jennifer Carr, PT, DPT, OCS
      Orthopedic and Pelvic Health Physical Therapist
      Dr. Jennifer Carr is an orthopedic and pelvic health physical therapist and clinical director of Origin in Brentwood, California. In addition to her specialization in treating the pelvic floor for women, she provides clinical instruction to doctoral candidates from the physical therapy program at the University of Southern California and is a mentor for the USC post-doctoral residency program.

      In this article

      What is the pelvic floor? 
      Let’s start with Pelvic Floor Anatomy 101. At the bottom of your pelvis lies a group of muscles—the pelvic floor—that form a bowl-like shape between your sit bones. “The pelvic floor is composed of three layers of muscles that sling from the pubic bone in the front all the way to the tailbone in the back,” Dr. Carr explained. “It’s made of muscle, but it’s unique in that it not only gives us strength and power as it coordinates with our trunk muscles, but it also supports our internal organs and keeps urine and poop in our bodies until we are ready to empty,” Dr. Carr continued. “A healthy pelvic floor can stretch and open to empty the bowel and bladder or have sex and stay closed to keep us dry, clean, and feeling supported.” In other words, the vital muscles give us the ability to control our bladder and bowel movements and enjoy physical intimacy—things we don’t give a second thought to and take for granted, unless something doesn’t feel right.
      What better way to understand (and appreciate) the female anatomy than by seeing it IRL? Using a pelvic floor model, Dr. Carr showed me the various pieces of the puzzle, so to speak, including the urethra, clitoris, and vagina. Then, using a mirror I imagine you’d find in Inspector Gadget’s bag, came the eye-opening exploration of my own pelvic floor. Until that day, I had never gotten an up-close-and-personal look down there and my relationship with my vagina and surrounding parts would best be described as acquaintances at best. Let’s just say I was mind-blown and we’ve all become much more familiar with one another. 

      How do you determine the health of your pelvic floor?
      Think of your core, the act of going to the bathroom, and knocking boots as windows into your pelvic floor. If you have any issues in those areas, chances are, you have a pelvic floor dysfunction. Dr. Carr explained that symptoms like leaking urine, constipation, pain with penetration (including a tampon), or discomfort sitting are signs of pelvic floor dysfunction. 
      According to Dr. Carr, to understand what’s going on with your pelvic floor and get to the root cause of your symptoms, you might want to start with an internal pelvic floor examination when seeking pelvic floor therapy—that is, if you’re comfortable with it. “If you opt in for the pelvic floor internal assessment and your therapist determines it’s safe and appropriate to do so, the setup is very similar to when your OB-GYN performs a Pap smear, except we are looking at the muscles, not the organs,” she explained. 
      Other common symptoms of pelvic floor dysfunction can include but are not limited to: 
      hip, back, abdominal, or leg pain
      feeling of heaviness or dragging in the pelvic floor or like something is falling out
      strain with a bowel movement or strain and push to empty your bladder
      unable to completely empty your bowel or bladder
      strong urgency to urinate or feeling like you must use the restroom all the time

      What can you expect from pelvic floor therapy?
      It should come as no surprise that the first session involves a lot of chatting. Your pelvic floor therapist will ask a series of questions to understand what’s going on with your body and pelvic floor (think: medical and family history, concerns, goals). Then, when proceeding to the more intimate part of the appointment, they’ll know what to look out for. So what does a pelvic floor therapist look for down there? “Part of the examination involves looking at the pelvic floor to see how it responds to cues,” Dr. Carr stated. “It involves examining the skin to see if it’s healthy, looking for any scarring, and then evaluating each layer of the pelvic floor for strength, coordination, length, and response to pressure using a gloved, lubricated finger.”
      Once the therapist has performed the examination, they can determine a course of treatment. While there is no one-size-fits-all approach, Dr. Carr said the plan of action should almost always involve education on the function of your pelvic floor for various activities, like what it should do when you cough, sneeze, or lift something heavy. For example, if you have pain or discomfort in your pelvic floor, you may need help lengthening its muscles. Your pelvic floor therapist can walk you through exercises that encourage relaxation of the muscle group, which you can also do at home. 

      Why should pelvic floor therapy be a part of our wellness routine?
      About 25% of women in the U.S. are affected by a pelvic floor dysfunction (and there’s probably a lot more women who don’t know they have it). Needless to say, it’s about time we get some one-on-one time with the hammock of muscles that we don’t give enough credit to. “Understanding how your pelvic floor functions can be life-changing,” Dr. Carr said. “It can make sex more comfortable and pleasurable if it isn’t, facilitate delivering a baby vaginally more effectively (and optimize your recovery), cultivate feeling more comfortable in your skin, and help you feel stronger and more capable with all types of activity.”
      Just like we do push-ups to strengthen our triceps, pec muscles, and shoulders and squats to build our glutes and quads, everyone with a pelvic floor can afford to prioritize and be mindful of the important muscle group. It does a lot of the heavy lifting in our body, after all! When most people think of pelvic floor exercises, it’s all about Kegels. But that buzzworthy movement isn’t for everyone, and when performed incorrectly, it can do more harm than good. By working with a pelvic floor therapist, you’ll get an individualized plan to train your pelvic floor muscles for optimal health, whether you have dysfunction or not. 
      Find a therapist who makes you feel comfortable and takes the time to guide you through every step of your session. Dr. Carr advised that your therapist should always explain what they are going to do and why. “Advocate for yourself if you think you need physical therapy for your pelvic floor,” she said. “Whatever pelvic floor symptom you have, I guarantee, there are many others out there who are dealing with the same problem.”

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      Feeling Bored With Your Workouts? How to Create (and Maintain) a Fitness Routine You’ll Love

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      Let’s be honest, when it comes to having real and lasting results with your workout routine, the most important factor isn’t what you do but how consistently you do it. Social media presents us with all sorts of new workout trends, like this summer’s “Hot Girl Walk,” but if walking around your neighborhood feels more like a chore than anything, you aren’t going to stick with it. If you don’t truly love your workout, you’re far more likely to forego the gym in favor of happy hour with a margarita (or three), so finding a workout routine you’re excited about is the key to success. No matter what is leaving you feeling like your workout routine is lacking, we’ve put together a guide to help you exercise in a way you’ll look forward to each day, making this your hottest Hot Girl Summer yet!

      If you’re feeling bored of the workouts you’re doing…
      Fitness, like jobs, first dates, and a good beach read, will only hold your attention as long as it makes you feel good. If you’re not truly invested, you’re not likely to make it a priority in your life, so finding a workout that you’re excited about is the key to staying committed. Workout trends with big promises of results will come and go, but it’s the workout you do regularly that will make real and lasting changes to your body and mind. 
      Try this: If you feel bored or unexcited to get to your workout, it’s a sign that it’s time to shake up your routine. Whether you want to try a new workout class, find a different online training program to follow, reach out to a local trainer who’s taking new clients, or simply change your afternoon running route to include some new sights, changing up your routine is paramount to keeping things exciting. Bottom line: If you find yourself dreading your current routine, switch it up and try something new!

      If you’re having trouble making time for exercise…
      You’re a busy girl and the warm summer weather has a way of filling up your calendar with extra social activities, making it harder to find the time to squeeze in a workout. While some professionals recommend working out first thing in the morning and others recommend a sweat sesh in the evening, when it comes to consistency, the best time to train will always be whenever it best fits your schedule. If you are not a morning person, there’s no way you’ll be consistent with early-morning workouts. If you prioritize after-work drinks with the girls, you likely won’t give it up in favor of even the coolest new group fitness class. Fitness consistency requires that it works with your schedule, so find a time window that you can commit to without creating unrealistic expectations or FOMO. Try this: Create calendar appointments for your workouts, whether it’s for the same time each day or at different times depending upon your schedule. By blocking your calendar and committing to a time that actually works for you, you’re way more likely to follow through. And if you think your workouts have to last an hour or longer to be effective, think again. Shoot for a length of time that keeps you (and your muscles) engaged and that you can maintain proper form—even 10-minute increments make a difference. Be honest with yourself about the amount of time you can commit to your fitness routine, and then follow through.

      If you’re not fueling your body properly…
      You know that nauseous feeling you get when you try to squeeze in a workout after a big meal? IYKYK. Meal timing is a very important part of creating and maintaining a successful workout routine. While everyone’s nutritional requirements are different, the need for pre- and post-workout fuel is relatively universal and can make the difference between having the energy to crush your boxing class and barely having the energy to make it to the class at all. Proper fueling requires a bit of trial and error, but once you’ve got a system that works for you, you’ll never second guess it.
      Try this: Easily digested carbohydrates are the perfect pre-workout fuel, providing your body with the energy it needs to perform. If sluggish feelings are preventing you from getting to your workout, try a quick dose of carbs (that won’t hurt your stomach) about 30 minutes before go-time, like some bread and peanut butter or a fruit smoothie. The glycogen (AKA sugar) will energize you and have you ready to crush whatever your trainer has on deck. Similarly, if you’re finishing your workout and heading straight for happy hour, you may not be giving your body what it needs after a strenuous training session, which can deplete your energy levels for your next workout. Replenishing your glycogen stores with carbohydrates (which can be more complex and less easily digestible now since your workout is over) and getting protein intake for muscle repair are important, so avoid satisfying that post-workout hunger with junk food. Talk to a dietitian or your doctor to learn more about your specific nutritional needs to make sure you’re getting the most out of your training.

      If you’re struggling to make time for yourself…
      It’s a tale as old as time: You’re trying to work a fitness routine into your schedule and everyone you could be hanging out with during that hour, like friends, family, or your significant other, is trying to persuade you to skip it to spend time with them. Even if their intentions are good, it can be really challenging to balance fitness “me time” and “us time” with everyone else. In some cases, the lack of support comes from a lack of understanding. If your support system doesn’t understand the important role that working out plays in your life, they’re less apt to move dinner plans around to accommodate your routine. If your friends are all runners and they think your cycling classes are a waste of time, you might feel pressured to run with them. And if running isn’t your thing, it won’t become a routine you stick to. 
      Try this: Have an open and honest conversation about how you’re feeling. Once you’ve started the dialogue, you can be proactive by inviting your friends to join you in your workout, planning a fitness-centric date with your significant other, or adding additional time in your calendar for a post-workout healthy dinner with your family. Oftentimes, simply making time for your loved ones (without interrupting your fitness routine) can alleviate the tension. At the end of the day, as long as the people in your life want what’s best for you, they’re worth the juggling act. However, if you start to notice red flags in the way your friends, family, or partner react to you making yourself and your fitness a priority, it might be time to reexamine those relationships. Keep the conversation going and remember that there’s plenty of time in the day for both ourselves and the people we love.

      If you’re lacking motivation…
      Motivation is a tricky thing. When we’ve got it, it can make us feel unstoppable, but once it’s gone, it can be really hard to get it back. If you’ve been feeling unmotivated to work out, it’s probably time to refocus and reestablish your goals. Motivation doesn’t need to be in the form of a dress you’re trying to fit into or an event you want to be “fit” for. The best motivation doesn’t have an end date, like how working out makes you feel or how much stronger you’re getting week by week.
      Try this: Make a list of things you’d like to accomplish through your fitness routine that are process-oriented rather than results-oriented. For example, instead of focusing on what you want to look like at the finish line, focus on how you’d like to feel (both physically and emotionally), what you’d like to learn how to do next, or the confidence you’d like to gain. By focusing on goals that have no end date, you’re far more likely to keep up the habit. When we focus on the process instead of the finish line, we learn to love the journey, and that’s the difference between long-term success and failure.

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      9 Affirmations To Tell Yourself if You Are Stuck in a Rut

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      You probably have tried-and-true affirmations for gratitude or confidence, but what about when you’re feeling unmotivated, bored, or just plain blah? Maybe it’s the changing of the seasons, watching the news on repeat, or not feeling motivated like you used to. We’ve all had the “meh” feeling linger for too long and we’ve all struggled to get out of it. Feeling stuck in a rut is when you’re no longer eager to do your work, fill your social calendar, or do anything extra to stimulate your life. But the good news is that it’s a completely normal phase to go through. 
      Let’s be real: Feeling stuck in a rut is not exactly enjoyable. When we look back on our best moments in life, they often involve accomplishing a goal, being surrounded by loved ones, or maybe laying on a tropical beach (my personal favorite). But sometimes, our next great idea comes to us when we feel stuck, and maybe we occasionally need those lackluster days in order to have new and exciting ones. So if you are stuck in a rut right now, you’re not alone. Below are nine affirmations to repeat to yourself to help you get through it. 

      1. “I am not alone.”  
      When you’re feeling stuck, it’s easy to spiral into what I like to call the “what if” thoughts. What if my friends don’t like me? What if I’m not doing a good enough job at work? What if there’s something wrong with me? While these thoughts are often irrational and leave us feeling worse than before, it’s common to have them. To work through them, talk to someone about it: a close friend, family member, or your therapist. You are your own worst critic, and talking to someone can help you gain perspective and realize that you’re not alone in your fears, even if it may feel like it.

      2. “Emotions are temporary.” 
      I have a 24-hour rule: If I am upset about something, I wait 24 hours before making any decisions about the situation. About 75% of the time, my mindset changes. In other words, while emotions can help us understand what’s right for us in our relationships, jobs, and many other aspects of our lives, if you’re feeling upset, irritated, bored, or annoyed, also know that these feelings don’t last forever, which is why we shouldn’t quit our jobs just because we had one bad day at work and why we won’t feel stuck in a rut forever. Listen and honor the emotions that come up during this time, but remember all emotions are likely to change. 

      3. “What is my body telling me?” 
      If you feel overly exhausted or unmotivated and aren’t able to stick to your routine, that’s OK. While some days, we push through and are grateful we went to a workout, other days, our bodies are telling us to stay home, binge some Netflix, and unplug. Both cues are equally important. Just like your body tells you when it’s hungry, the body also tells you what it needs to feel unstuck, more joyful, or motivated. Maybe pushing through to that workout class will make you feel great or maybe taking a few days off to rest and recharge will make you feel restored. Bottom line: When we tune in to our bodies, we can give them the support they need to be resilient.

      4. “It’s OK to rest.” 
      Society tells us that unless we’re waking up at 6 a.m. every day and squeezing in a five-step skincare routine and hour-long workout before heading to the office, we’re not being productive or accomplished. And while I am all for a morning routine, not every day will be the same. Some days, we need to rest and, most importantly, not feel guilty about it when we do. Rest days are just as necessary as the days we pack our schedules with work, exercise, and happy hours. Our bodies and brains can’t function properly unless we allow them to recharge. 

      5. “This too shall pass.”
      Now for my favorite affirmation on this list and one that I repeat to myself often. When you are going through a difficult time, it may feel like it’ll never end. It’s important to remind yourself that whatever you are currently facing is temporary and you’ll get through it. This affirmation reminds us that whatever you’re going through will not last forever. Seasons change, people change, and careers change—you won’t be stuck in a rut forever. After every low, there’s always a high.

      6. “I am enough.” 
      Every now and then, we could all use a reminder to appreciate who we are, just as we are today. It’s easy to fall into the comparison game or think about how you’re not where you thought you’d be in your career, relationships, or financial situation—so much so that you may even be at risk of putting yourself into a rut because you feel like a failure compared to influencers on Instagram or even the goals you set for yourself years ago. Instead, celebrate your successes, no matter how small. Be true to yourself and the version of yourself you aspire to be. And while you’re at it, throw out any old timelines and expectations you’ve held yourself to. You won’t be needing them anymore. 

      7. “I let go of what no longer serves me.” 
      Going through a meh phase may feel unproductive, but it can be a great time for self-reflection. Take some time to journal or think about all the different areas of your life. What is making you the happiest? What is dragging you down? If something or someone is draining your energy, it’s time to let it go. It may not be easy, but you will feel lighter and create space for renewed energy. Feeling unmotivated or stuck in a rut is never a sign there’s something wrong with you but something wrong with what’s going on around you—maybe you’re feeling burned out because of inner pressure or maybe your friendships are toxic instead of fulfilling. Use this time as a way to better understand what to let go of in order to naturally allow yourself to come out of a rut.

      8. “I am the narrator of my own life story.”
      Every day you wake up, you choose whether or not to snooze, what to wear, and how you’ll move your body. While these decisions may seem small, they make up your whole life. You are in charge of your life and you have the power to decide your daily outlook. That means you can also choose to stop feeling stuck in a rut or at least adopt a different mindset. Look at the positive side of things and set goals, and before you know it, you’ll start feeling better.

      9. “I choose progress over perfection.”
      Some would say I’m a perfectionist—I’m a Capricorn and a Type Three enneagram after all. Although I struggle to let go of perfectionism, I have learned that when I do, life becomes a lot easier. Not every day will be as productive or positive as the next, and that is OK. Choosing progress over perfection can be as easy as showing up to the workout class even though you fear not getting all the movements down. As long as we are trying to better ourselves, we can move forward despite the meh days.

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      Elevate Your Morning Routine With This Celebrity-Favorite Breakfast

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      From cold-pressed juices to chia seed pudding to gluten-free almond butter toast, I’ve tried every breakfast under the sun. An hour after eating, I would find myself hungry again and counting the minutes until lunch or the meal wasn’t delicious enough to feel satisfying. That all changed when I discovered holistic nutritionist Kelly LeVeque while scrolling through Jennifer Garner’s Instagram account, and my morning routine never tasted or felt better. 
      Kelly works with celebrities like Jessica Alba, Jennifer Garner, and Emmy Rossum. She’s also the author of the best-selling book Body Love Every Day and the creator of the hunger-crushing Fab 4 Smoothie. In a 2018 Instagram post, Jennifer Garner swore by this morning concoction, writing that she’d had it every day since working with Kelly. Watching Jennifer’s superhuman athleticism in her recent TikTok video was enough to make me think, “I’ll have what she’s having.” So I decided to swap out my typical breakfast for the Fab 4 Smoothie. Read on to learn about how to make the nourishing drink and why it’s a healthier breakfast than a typical juice bar beverage.

      What is the Fab 4 Smoothie, and why is it so good for you?
      The Fab 4 Smoothie is as simple as it sounds. It’s made up of a formula of four key ingredients: fat, fiber, protein, and greens. What started as a breakfast experiment quickly became my go-to morning meal. On the days I had a Fab 4 Smoothie, I stayed full for hours and didn’t feel my stomach grumble until afternoon—a huge accomplishment for a girl who had a snack every day at 10 a.m. and lunch at 11 a.m. But what is the secret to the smoothie that keeps me full and gives Jennifer Garner the energy to crush a box jump workout? 
      It turns out, the Fab 4 ingredients that create the base of the smoothie help keep you satiated and stabilize blood sugar. Unlike extreme and calorie-restricted diets, Kelly LeVeque wants women to feel full and energized. Let’s dive into each of the four ingredients to explore why they are key to a balanced meal. 

      Fat
      People have been demonizing fats since the ‘90s, but over the past couple of years, the health community has recognized this macronutrient as one of the essential components to a healthy diet. Research shows that healthy fats (think: olive oil, avocado, nuts, seeds, fatty fish) may help reduce insulin resistance, making you less hungry. Fats also take longer to digest than protein or carbs, keeping you fuller for longer. A few fat sources Kelly suggested for the Fab 4 Smoothie are nut butters, avocado, and coconut oil. As a nut butter fanatic, I opt for unsweetened almond butter or peanut butter in my smoothies. 

      Fiber
      When it comes to superfoods, I don’t think fiber gets enough love. Not only does it provide bulk to help you stay full, but it also slows down carbohydrate digestion and sugar absorption. This prevents your blood sugar from spiking and crashing after you eat, staving off the dreaded afternoon slump. A few fiber sources Kelly suggested include flaxseeds, chia seeds, and psyllium husk, and she recommended aiming for at least 10 grams of fiber. My personal favorite is chia seeds because they add a nice texture to your drink.

      Protein
      If you’ve ever worked out at a commercial gym, you’ve probably seen jacked gym bros slamming post-workout protein shakes. While their weightlifting etiquette is subpar, they’re not totally wrong when it comes to protein. Along with helping you build strong muscles, protein assists in keeping midday sugar cravings at bay, making it easier to make healthy food choices. When it comes to getting protein in your smoothies, the key is to start with a protein powder you love.

      Greens
      Leafy greens are all the rage and for good reason. Veggies like kale and spinach are an amazing source of vitamins and minerals. For example, one cup of raw kale contains high levels of antioxidants and vitamins, like vitamins A, K, and C. These nutrients are essential to ensuring your body is functioning optimally. When it comes to the Fab 4 Smoothie, you can use any leafy green, but I typically go with spinach since it doesn’t impact the flavor of the smoothie.

      Optional additions:
      While the four key ingredients are the main components of the Fab 4 Smoothie, Kelly also recommended adding a one-fourth cup of fruit for a dash of sweetness and more fiber and antioxidants. I’ve also found that adding flavor boosters like cinnamon or lemon instantly makes your smoothie taste like a dessert without the added sugar. 

      Recipes to try the Fab 4 Smoothie for yourself
      There are an infinite number of combinations you can make using the Fab 4 formula. If you’re unsure where to start, give my favorite recipes below a try: 

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      I Grilled Top Sleep Experts, and Their Hacks Gave Me the Best Sleep of My Life

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      Looking back at my childhood, I can’t understand why I fought my mom on taking naps or going to bed at 8 p.m. Now, naps and getting solid Zzzs are luxuries I would do anything for (anyone else think naps should be implemented into the workday?). With a laundry list of “what-ifs” and to-dos circling my mind, counting sheep doesn’t stand a chance. Then there’s the having-to-pee-every-couple-of-hours scenario that disrupts my beauty sleep. If that sounds familiar, we’re not alone. According to the Casper-Gallup State of Sleep in America 2022 Report, about 84 million adults struggle to get quality shut-eye. 
      So how do we ensure a sound slumber for a bright-eyed, bushy-tailed morning? I consulted four sleep specialists to get to the bottom of it and they let me in on their tried-and-true sleep hacks. Here’s to the best sleep of our lives. 

      In this article

       
      What does the body need to fall asleep?
      When it comes to catching Zzzs, we may think there’s not much to it other than whether or not we get a good night’s rest. But what goes on internally when we sleep? “Sleep is a complex process of multiple pathways and neurotransmitters in the brain,” explained Dr. Valerie Cacho, MD, a board-certified internal medicine and sleep medicine physician, co-editor of Integrative Sleep Medicine, and founder of Sleephoria. “Simply put, we fall asleep when our brain waves slow down, our muscles relax, and we lose consciousness.” Sounds easy enough, right? It turns out, there are a lot of other factors at play to hit the sleep jackpot (I’m all in). 
      You’ve probably heard of the term “circadian rhythm” but don’t know exactly what it is. Otherwise known as our internal clock and the body’s 24-hour sleep and wake cycle, it plays a vital role in reaching deep sleep. “Not only does it signal us to let our bodies rest, but it also plays a role in our body temperature, heart rate, and hormone regulation,” said Tara Youngblood, CEO and cofounder of Sleepme and sleep coach for the Cincinnati Reds. “We want our circadian rhythm to stay consistent every day,” affirmed Dr. Whitney Roban, PhD, a sleep specialist and founder of Solve Our Sleep. “In doing so, we will have an easier time falling asleep, staying asleep, and waking up.”
      Bottom line: “When our circadian rhythm is working well, we’re likely to get restorative sleep and have energy during the day,” explained Morgan Adams, a holistic sleep coach for women and an accredited health coach with advanced certifications in sleep science. “When it’s not working well, you’re at more risk of developing insomnia and being extremely sleepy during the day.”

      What does “quality sleep” mean?
      I think it’s fair to say we all strive for optimal sleep and waking up on the right side of the bed in the morning, but what does that really look like? Sure, the National Sleep Foundation recommends seven to nine hours of sleep for adults, but the key to restful sleep isn’t one-size-fits-all. “While seven to nine hours is the highly prescribed amount of time to sleep each night, think of it as a ‘quality over quantity’ situation,” Youngblood said. “You could be in bed for eight hours but never fully hit your deep sleep stage, which will leave you feeling tired.”
      “Not everybody needs eight hours of sleep,” Adams agreed. In addition to getting the recommended number of hours for your age group, Adams listed other indicators of  quality rest: falling asleep within 30 minutes of getting into bed, having minimal nighttime awakenings, and falling asleep within 20 minutes if you do wake up. “A more subjective way to assess your sleep quality is to check in with how you feel in the morning and during the day,” Adams said. “Is your mood stable? Is your energy level high enough for you to perform at your job? Do you feel well physically? If so, chances are, you’re getting your own personal sleep requirement.”

      Why does getting enough sleep matter?
      There’s no denying that sleep is an essential part of the wellness equation and bears a lot of weight on our mental and physical health. “So many different processes happen while we sleep that keep us healthy (rest, recovery, repair, rejuvenation),” Roban said. “Your brain and body release toxins—which leads to stronger brain health and overall physical health—your body restores energy, the muscles and cells in your body repair and grow, and the information you learned from the day gets processed and stored from short-term memory to long-term memory.” Whether it’s a big presentation for work or running a marathon, getting adequate sleep the night before can make or break the outcome. And—as I can attest—the irritability, anxiety, and difficulty focusing after a night of tossing and turning is enough to make anyone want to cry.
      I hate to be the bearer of bad news, but lack of sleep can have long-term effects. “Our bodies need to rest, and when we are sleep deprived, we can have problems with our cognition, mental and cardiovascular health, ability to control our metabolism and weight, and even have a higher risk for cancer,” Cacho warned. On the other hand, when we have consistent nights of blissful sleep, Adams cited better brain function, improved emotional regulation, a healthy immune system and weight, and decreased risk of developing chronic diseases. 

      Expert hacks to get the best sleep of your life

      1. Establish a wind-down routine
      Whether you’re part of the WFH club or someone who tends to bring work home, it can be difficult to set boundaries and unplug, leaving your body to wonder when it’s time to start winding down for the night. “A consistent bedtime routine will signal to the brain and body that it is time for sleep,” Roban said. Adams agreed and advised carving out at least 30 minutes for your daily regimen. “During this time, choose activities that aren’t stimulating or involve bright light,” Adams stated. “Some ideas are reading, journaling, meditation, crafts, or chatting about your day with your partner.” Youngblood’s pre-bedtime go-tos are practicing yoga or listening to soft music, like jazz or classical, to relax, relieve stress, and unwind.

      2. Follow a consistent sleep schedule
      Just like any routine, our bodies get used to following a certain sleep pattern. “Our bodies thrive on consistency, and a consistent sleep schedule promotes healthy sleep,” Roban explained. Adams recommended waking up at the same time every morning, even on the weekends. “This helps keep your circadian rhythm strong, and you’re more likely to get sleepy around the same time each night,” she said. Yes, that means going to bed and waking up at approximately the same time every day (even when you have a long-overdue, epic GNO).

      3. Set a food and drink curfew 
      I hate to break it to you, but what you eat affects your sleep. Adams suggested curbing your intake of food and alcohol three to four hours before bed. “Alcohol can disrupt your sleep, especially that critical REM phase where emotional regulation happens,” she said. “Food too close to bedtime can signal wakefulness in the brain, which can interfere with your ability to fall asleep.” If your goal is to be in bed by 10 p.m., try having dinner ready no later than 6:30 p.m. to ensure you have enough time in between your meal and bedtime (meal prep FTW). 

      Roban’s rule of thumb is no caffeine after lunch and no heavy meals and alcohol close to bedtime. That’s right: Bidding adieu to your afternoon pick-me-up and favorite nightcap is the sacrifice we have to make for a good snooze. According to Roban, fatty and spicy foods are also a no-no before bed. We’ve all learned that the hard way. 

      4. Incorporate movement in your day  
      If you’re anything like me, you need to work out to relieve stress, feel balanced, and get a solid night’s rest. Aside from boosting your self-esteem and mental and physical health, Cacho explained that getting your body physically tired promotes quality sleep. According to the Sleep Foundation, moderate-to-vigorous exercise can increase sleep quality for adults by reducing the time it takes to fall asleep and decrease the amount of time they lie awake in bed during the night. 
      As for whether working out within hours before going to sleep is detrimental to your quality of sleep is up for debate. Like I said, there’s no one-size-fits-all approach to sleep. So exercise at the time of day (or night) and intensity that works best for you. Only you know what feels best for your body and sleep. 

      5. Keep your sleeping environment cool
      As someone who runs hot, this sleep hack is preaching to the choir (sorry to my boyfriend—I win). “Your core body temperate needs to cool down by a couple of degrees to fall and stay asleep,” Adams said. The optimal room temperature for healthy sleep? Youngblood suggested keeping your sleeping quarters between 65°F and 72°F. If the temperature is too hot or cold, it may affect the natural drop in your body’s internal temperature at night and cause you to have disrupted sleep. 
      To stay cool during the night, you might consider sleeping in breathable sheets, keeping a cool glass of water on your nightstand, and wearing lightweight cotton pajamas (if sleeping in your birthday suit feels the most comfortable, by all means!). 

      6. Get sunlight first thing in the morning 
      Vitamin D not only gives you that just-came-back-from-Hawaii glow, but it also does your sleep good. Cacho suggested soaking it in up to 30 minutes within an hour of waking up. “This is the signal our brains need to tell us to be awake and start the day,” she said. Getting morning sun exposure can be as simple as taking your coffee out on your balcony or your dog out for a walk around the neighborhood. “A 15-minute burst of natural light helps regulate key hormones, melatonin and cortisol, for the rest of the day into the evening,” Adams said. She suggested getting direct sunlight sans sunglasses, as it loses its effect when filtered. What’s more, exposure to sunlight is thought to increase the calming and mood-boosting hormone serotonin. I rest my case. 

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

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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.

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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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