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      How To Spring Clean Your Diet, According to a Registered Dietician

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      Spring is just around the corner, and I am ready for longer days and warmer weather. With the change in season comes the need for a spring clean and time for a fresh start. While we all know about Marie Kondo-ing our wardrobes and reorganizing our living spaces, what do we know about cleaning up our diets? I don’t mean “eating clean” and restricting yourself from foods you enjoy. Instead, think of this as a time to release eating habits that no longer make you feel happy or healthy. 
      “Healthy” is a relative term that means something different to everyone, so choosing dietary preferences that fit your lifestyle will look different from mine or even your best friend’s. When it comes to making changes in your diet, it’s important to remember that you know your body best. And what better time to make healthy lifestyle changes than at the start of a new season? If your diet has been off track since the holidays, there’s no need to feel bad. Read on for ways to spring clean your diet and refresh for the new season and beyond. 

      Let go of foods that are no longer serving you
      Just like letting go of clothes that you no longer wear, spring cleaning your diet starts with letting go of foods that are no longer serving you. This includes expired food, freezer-burnt items, half-used condiments that are old, and any other foods that you won’t use (looking at you, tahini). If it’s expired, throw it out and take a mental note to not purchase that food again so you’re not wasting food. If it’s not expired but you know you won’t use it, consider donating to a local food bank.
      After you have cleared everything out, restock strategically. Keeping your favorite whole foods such as fruits, vegetables, lean protein, and nuts on hand makes it more likely that you’ll create meals packed with fiber, micronutrients, protein, and healthy fats. And it’s a surefire way to make reaching for non-nutritive options much less tempting. I’d call that a win-win. And while we are on this subject, if there are certain foods you don’t like, don’t buy them! It can be easy to feel like you have to stock up on items from the latest wellness trend, but it’s no good having wilted kale in the back of the fridge if you’re never going to eat it.

      Opt for in-season produce
      Maybe it’s because I romanticize almost everything in life, but one of my favorite things is picking out produce each week. So it comes as no surprise that new spring produce makes me equally excited. Eating in-season produce offers numerous benefits, not to mention it’s often cheaper. This spring, look for apricots, broccoli, asparagus, honeydew, and green beans, just to name a few. When shopping for in-season produce, try to make a list of fruits and vegetables you haven’t had as a way to help keep your diet from feeling monotonous. And remember, you can still reap nutritional benefits regardless of if the produce is fresh, frozen, or canned. 

      Think about what you can add
      Building balanced meals is all about what you can add to your plate, not what you need to subtract. Instead of trying to cut out less nutrient-dense options (which could lead you to feeling deprived), think about how you can add color, fiber, and flavor. This can look like incorporating vegetables into meals such as stir-fries and casseroles, sprinkling nuts and seeds on oatmeal or yogurt, and choosing healthy fats like avocados and olive oil to give meals some flavor. After all, produce gets its coloring from antioxidants, which are key to fighting inflammation. So the more colorful your plate, the more phytonutrients, minerals, and vitamins you’ll consume. 

      Cook at home more often
      It’s been a long day of work and curling up on the couch to catch up on Euphoria with a meal you didn’t have to make yourself sounds oh-so-appealing, right? I totally get it. Takeout is not only easy and convenient but also delicious. However, when you’ve ordered delivery maybe one too many times the past few weeks, it can take a definite toll on your budget and body. So how can you find ways to entice yourself to cook more at home?
      For starters, finding healthy recipes you enjoy turns preparing food at home into a labor of love instead of another task on the to-do list. And making a plan ahead of time rather than leaving it until the day of makes it less likely you’ll reach for your DoorDash app. Once you’ve got your go-tos figured out, stock up on staple ingredients to help make cooking at home a foundation of your diet. Buying nutrient-dense foods you know you love sets you up for success and makes preparing healthy meals at home much more enjoyable. 

      Be more mindful of sugar
      From Halloween to Valentine’s Day, there is no shortage of sugary treats. You shouldn’t feel shame in enjoying dessert, but consuming too many added sugars may lead to adverse health effects long term. Instead of cutting out sugar from your diet completely, look for small ways you can cut back. For example, minimizing the sugar added to your coffee or tea or replacing some of your favorite drinks or snacks with “no added sugar” options can help lower the amount of sugar you’re consuming. Reading food labels to better understand what ingredients contain sugar and looking at the added sugar amount on the product can also help you be more successful at reducing your intake. And if your sweet tooth needs satisfying, opt for naturally sweet whole foods like fruit, coconut flakes, cocoa nibs, and unsweetened yogurt. 

      Hydrate
      Water is key for so many general body functions, such as lubricating joints, keeping your skin glowing, and protecting your organs. So don’t sleep on your hydration goals this spring! A general guideline is to drink half your body weight (in ounces) of water each day, although needs may vary depending on outside temperature, exercise, and age. Bringing a water bottle with you is one of the easiest ways to ensure you will reach for water instead of other dehydrating beverages. And if you still forget to drink water throughout the day, using a straw not only makes it more convenient, but you are also more likely to drink more ounces than if you were taking a regular sip. 
      I completely understand that drinking plain water is not everyone’s cup of tea. There are many ways to flavor your water to make it taste less bland. Try adding mint leaves, lemon slices, cucumber, berries, oranges, or a combination of these to a glass of water. Additionally, drinking non-caffeinated tea or kombucha for a probiotic boost is another great way to meet your hydration needs.

      Practice mindful eating
      With the hustle and bustle of the holiday season behind us, spring is the perfect time to slow down and focus on how you’ve been eating. Maybe you find yourself aimlessly wandering to the pantry during your work-from-home day or you eat an entire bag of chips while binging your favorite show (relatable). Mindful eating is about being present in the moment and utilizing your body’s hunger and satiety cues to recognize when you are full. Although we all mindlessly eat from time to time, practicing mindfulness around food has many benefits, most notably preventing overeating and learning how to savor your food. This spring, tune into your body’s needs by taking time to slow down during your meals. This can mean sitting down at a table to eat, eating without distractions (mindless scrolling included), and pausing to check for fullness. Ask yourself: Am I still hungry or could I stop here? Take note of what your body is telling you during meals and you just might notice what it’s trying to communicate in other areas of your life too.

      15 Ways to Eat Healthier
      (without going on a diet) More

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      10 Foods to Eat If You Want a Better Sex Life, According to Experts

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      You’ve probably heard about aphrodisiacs like chocolate and strawberries to get you in the mood, but is there really a correlation between nutrition and sex and if so, what are the best foods for sex? While aphrodisiacs are controversial among experts (no, chocolate is not a magical food meant to make you orgasm), many healthy foods contain important nutrients that can affect hormones or increase blood flow to help increase pleasure in the bedroom (or the bathroom, back of your car, with your vibrator–no judgment!). 
      But just a reminder that libido is a vital sign—a low sex drive could be the body’s way of communicating that it needs something. Therefore, the question is not just how can we improve our sex drive, but why is our sex drive lacking in the first place? This list is not meant to replace talking to your doc about finding the root cause for a low libido.
      Also, the most important thing you can do for your pleasure is to eat a healthy diet. Any whole foods like fruits and veggies can be good for the libido since a healthy libido is a sign of a healthy body. However, I asked doctors, nutritionists, and sex experts for specific foods that contain nutrients that are directly correlated to sexual pleasure. The foods they suggested are healthy, whole foods, so they can’t hurt to eat more of (in other words, whether or not they boost sex drive, they’re still good for you). Bottom line: talk to your doctor to improve low libido, eat a balanced and nutritious diet, and feel good about enjoying the 10 foods below, knowing they are expert-approved for spicing up your sex life.

      1. Raw honey
      If you’re deciding between sweeteners to add to your coffee, you might as well choose the one that can help increase libido. “Honey is packed full of natural goodness, including a mineral known as boron,” explained Reda Elmardi, a certified nutritionist, trainer, and editor at thegymgoat.com. “Boron has been found to help strengthen the bones, enhance muscle coordination, promote protein synthesis, and help increase the natural production of testosterone.” Even though we associate testosterone with men (especially bodybuilders), every gender has a combination of sex hormones, and testosterone directly correlates to sex drive. Raw honey (look for organic or manuka varieties) may help increase the natural production of the libido hormone.

      2. Maca
      Maca might not be found in every grocery store like honey, but it’s been used for thousands of years for energy, hormonal balance, and increasing sex drive. Maca is a vegetable that grows in the mountains of Peru and is technically a cruciferous vegetable, but it is most commonly found in the U.S. in the form of a powdered supplement. And according to some studies, there might be some scientific truth to the ancient use.
      “A number of research [studies have] shown that supplementing with maca can increase sexual desire,” suggested Wendy Lord, a registered dietitian and consultant for Sensible Digs. While many studies about sex drive are performed on men (serious eye roll), a 2008 study showed maca decreased sexual dysfunction in postmenopausal women. If you’re interested in trying for yourself, first talk to your doctor about whether or not it’s right for you, and do your research for trustworthy brands. 
       
      3. Berries
      You probably already know berries are good for skin glow and contain fiber for a healthy gut, but some experts swear that they’re the secret to a better sex life. According to Dr. Markus Ploesser, an integrative psychiatrist and longevity expert, berries like strawberries and raspberries contain zinc, which is important for testosterone level regulation (that hormone associated with sex drive).
      “Blueberries contain flavonoids like anthocyanins and proanthocyanidins, which have been shown to improve sexual function,” Elmardi agreed. Elmardi cited a study published in the Journal of Sexual Medicine that found that people who ate blueberry-rich diets had increased blood flow to the genitalia after only three weeks (and when there’s more blood flow, there’s more pleasure). So what does all of this mean? Berries are a healthy source of antioxidants, phytonutrients, and fiber, so if you’re already a berry fan, keep on adding them to smoothies or eating them with yogurt, knowing you could also be getting sexual health benefits. 

      Source: Askar Abayev | Pexels

      4. Saffron
      Forget thyme and cumin–you’re going to want to cook everything with saffron from now on. It is believed that the delicious spice originated and was first cultivated in Greece, but today the spice is primarily grown in Iran, Greece, Morocco, and India. But lucky for us (and our sex drives), you can find it in most grocery stores. “The chemicals found in saffron have been shown to improve erectile dysfunction in men and increase lubrication for women,” Lord explained. A 2012 study gave women with low sexual desire 30 mg of saffron daily over four weeks and found it reduced sex-related pain and increased sexual desire and lubrication, compared to a placebo. To try for yourself, add the tasty spice to salad dressings, grains, marinades, or roasted veggies. 

      5. Oysters
      The slurpy seafood is probably not the go-to food when you think of “sexy,” but oysters have long been known for their aphrodisiac effects. While experts are divided on whether or not there’s any truth to aphrodisiacs, there’s truth to the ones that contain specific nutrients known to improve sex drive. Luckily for shellfish lovers (I had to google if oysters counted as shellfish, TBH), the fancy delicacy does. According to Dr. Ploesser, oysters boost dopamine, which is a neurotransmitter that increases libido. “Oysters are a clichéd aphrodisiac because they contain zinc, which is necessary for the production of prolactin in women,” agreed Candela Valle, the resident nutritionist for MYHIXEL. 

      6. Watermelon
      Watermelon is probably your favorite fruit come summer (so refreshing!), but it has serious benefits year-round. Besides its high water content and nutrients that are beneficial for multiple functions of the body, watermelon is doing wonders for your sex life too. “Watermelon is one of the most effective foods that contain sexually enhanced amino acids (citrulline) that helps blood vessels to relax and improve sex drive,” explained Steve Theunissen, a registered dietitian nutritionist and certified personal trainer. Yes, watermelon is 92 percent water, but the remaining 8 percent is packed with nutrients that can improve sexual health and maintain overall health. 

      7. Fenugreek
      Fenugreek originated in India and Northern Africa and dates back to six thousand years ago. Both the seeds and green leaves have been used as a spice in food and herbal medicine to treat various ailments for centuries. Turns out, it’s been boosting sexual health for a long time too. “Fenugreek contains chemicals that have properties similar to estrogen and testosterone,” Lord explained. “Research that looked at the effectiveness of fenugreek for improved sexual desire showed that it is effective in this area for both men and women.” As for why the herb affects libido? One of the reasons is that it’s a good source of zinc, which is an important nutrient related to the health of the sexual organs. 

      Source: Daria Shevtsova | Pexels

      8. Red wine
      As if we needed another reason to pour ourselves a glass, red wine might be one of the few alcoholic beverages that’s beneficial for libido (and–this may or may not be surprising to you–it’s not the alcohol that can improve your sex life). “Red wine contains quercetin, which might account for the positive response in sex drive,” said Dr. Anderson, Ph.D., a sex and relationship therapist, citing a 2009 study in The Journal of Sexual Medicine that showed one to two glasses of red wine a day increased sexual desire and lubrication in women. “Researchers noted that drinking more than two glasses of red wine daily or indulging in other types of alcoholic beverages did not produce the same results.” Sorry, spicy margaritas–you’re great for Taco Tuesdays, but not for our sex lives. 

      9. Garlic
      The key ingredient that makes pasta so delicious is another ingredient that is under-appreciated when it comes to building up sex drive. You might think garlic is a killer for your sex life (no one likes garlic breath…), but the nutrients it contains could be increasing your pleasure by lowering cortisol. Let an expert explain: “Garlic contains a compound known as allicin, which helps to naturally lower levels of a hormone known as cortisol,” Elmardi explained. “Cortisol suppresses the immune system and also suppresses the natural production of testosterone. As the allicin in garlic helps to naturally lower cortisol, this helps to keep your testosterone levels stable.” As long as garlic doesn’t upset your stomach, feel free to eat it as much as you want, as it’s loaded with nutrients that are good for many functions of the body. Maybe just pop a breath mint or two if you’re getting straight to testing out the results. 

      10. Avocados
      What can’t Instagram’s favorite fruit do!? Not only do avocados make a mean toast and a delicious pudding (a Kourtney Kardashian favorite, TYVM), but the beloved food is good for so many different functions of the body, including sex drive. “Avocados are high in vitamin E, which is a powerful antioxidant involved in widening blood vessels. As a result, you get a sufficient supply of blood to various parts of the body, including the genitals,” explained Barbara Santini, a psychologist and sex and relationship adviser. Bringing blood flow to the genitals means more of the good sensitivity that results in major pleasure. Try it as a spread on bread, cut up into salads, or made into guacamole. 

      We Asked Experts if Aphrodisiacs Actually Work More

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      What General Health Checks You Should Be having, According to Your Age

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      Haven’t had a health check in a while, or ever?
      You’re not alone. Most people wait until they’re sick to see a GP, so there’s not usually much time in a consultation to also talk about preventative health.
      So, should you book a check with your GP just to talk about what you can do to stay well? And if so what should you be discussing?
      It depends on your life stage.

      Doctors won’t check you for everything
      It may surprise you there is no evidence that a “general health checks” will give you better health outcomes. But at varying ages, it’s hard to know exactly what you need to get at the ‘general’ health check.
      Some preventive checks in low-risk and otherwise well patients have shown no benefit, including some blood tests and imaging investigations, such as whole body CTs or MRIs for cancer screening.
      As well as being a waste of your time and money, there is another concern with generic health screening: it may lead to overdiagnosis, which results in additional tests, appointments, anxiety, drugs and even operations. Ironically, this can leave you less healthy.
      This is why doctors don’t “check you for everything”, but are guided by what you personally would benefit from, based on your individual history, as well as which tests have evidence for their benefits outweighing any harms.
      One of your doctor’s key considerations will be your age.

      READ MORE: How To Adapt Your Fitness and Nutrition For Every Age

      Young adults (20–30s)
      The main evidence-based screening check for young adults is the cervical screening test for women. This is a five-yearly cervical swab which looks for the human papillomavirus (HPV) and pre-cancerous cells.
      When young women present for their cervical smear test, several other important preventative discussions often take place, including pregnancy prevention or planning.
      As young men don’t need an equivalent screening test, they often miss out on the chance to talk about prevention.
      Both men and women in this age group should find a GP with whom they feel comfortable discussing STI (sexually transmitted infection) checks, skin cancers, mental health struggles and intimate partner violence.
      Even otherwise fit and healthy young adults should consider talking with their GP about what they can do to prevent chronic disease down the track. Health behaviours such as diet, sleep, smoking and exercise levels in young adulthood increase or decrease the risk of developing conditions such as diabetes, heart disease, strokes, and cancer down the track.
      Finally, regular checks from dentists and optometrists can pick up problems early.

      READ MORE: 4 Ways to Support Healthy Ageing

      40–50 year olds
      Despite the adage “life begins at 40”, this is the age at which many of the things that can cause an early death are worth screening for.
      Current evidence shows benefits in assessing your blood pressure, cholesterol, and risk of heart disease, diabetes, kidney disease and skin cancer.
      If you have a higher risk for certain cancers (such as breast or colorectal cancer), then screening for these may start around this age too.
      It’s also not too late to improve your longevity with some lifestyle changes so discussing things like losing weight, stopping smoking, and improving your exercise are all important.
      As with young adults, women should continue getting a cervical smear test every five years.
      And everyone should consider getting checked by a dentist and optometrist.
      Mental health may deteriorate around this age too, because the strain from looking after children, ageing parents and demanding careers can all come to a head. Input from a psychologist may be helpful.
      50–65 year olds
      Patients often comment on the 50th “birthday present” they find in the mail: a stool sample collection kit for colorectal cancer screening. While it’s not the highlight of your 50s, it is effective in saving lives through early detection of this cancer, with checks recommended every two years.
      Women will also be invited to start mammograms for breast cancer screening every two years (unless they have already started in their 40s, depending on their individual risk).
      The third health issue to start screening for in your 50s is osteoporosis, a condition where bones become fragile and your risk of a fracture increases. Osteoporosis is painless and therefore often not discovered until too late. You can start checking your risk for this at home via an online calculator, such as this one from the Garvan Institute.
      Oral health and eye checks remain important in this age group as well.

      READ MORE: 6 Anti-Ageing Products That Will REALLY Make You Look Younger

      Over-65s
      Several immunisations are recommended from the age of 65, including shingles and influenza, as your immunity starts to wane and your risk of serious illness increases.
      Other preventative checks include those for your vision, dental health, hearing, and your risk of falls. These often involve allied health providers who can screen, monitor and treat you as needed.
      Some of your other regular screening will stop in your mid-70s, including for colorectal, cervical and breast cancer.
      This article was originally published on The Conversation.

      READ MORE ON: Health Tips Health Tips For every Age More

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      Struggling To Sleep During Your Period? This Might Be Why

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      For a number of women, no matter how early a night they get or how many alarms they set for the morning, during that time of the month waking can be an increasingly difficult affair. But while it’s easy to blame a perceived lack of energy or motivation to get up and attack the morning, it turns out there are a number of factors at play, showing just how complex the female body really is. According to Dr Kat Lederle, sleep scientist and author of Sleep Sense: Improve Your Sleep, Improve Your Health, periods can have a significant impact on our sleep-wake cycle, even causing disruption.
      The reason periods impact our sleep is largely due to ovarian hormones which have receptors in the brain that are also involved in sleep regulation. As these hormones fluctuate and change during the menstrual cycle, they can effect sleep changes and our circadian rhythm. When you think about it, the body is looking to create a stable environment for a fertilised egg to develop, so it makes sense that it will do all it can to ensure adequate rest in the form of sleep is achieved. PMS can also contribute to bad sleep, with many who experience low moods, cramps, sensitivity and anxiety experiencing poor sleep.

      READ MORE: Keep Getting Ingrown Hairs In Your Vagina Area? How To Fix The Prob, According To A Gyno

      Speaking to Glamour, Dr Lederle explained that the worst sleep quality can be expected a few days into menstruation. “Those who often notice poor sleep quality in the late luteal phase [right before you get your next period] and your first few days of menstruation,” she said. “When levels of hormones like progesterone and oestrogen decline towards the end of the luteal phase, some women start to experience sleep problems, including for the first few days of menstruation.”
      According to the Sleep Health Foundation, up to 7 in 10 women say their sleep changes before their period, with the most common time frame being 3 to 6 days before having the period. Those who suffer the most disrupted sleep tend to be PMS sufferers; some report feeling sleepier during the day, others are restless at night, and many struggle to get to sleep and stay asleep.

      So, what can you do to help get your sleep back on track? Keep a diary of your symptoms for three months and list your symptoms day by day, as well as when your period starts and stops. If it’s found that your sleep problems have a link to PMS, you have a better knowledge of when to expect the disruption the following month. In the days before this time, it’s recommended to get plenty of rest and sleep, stay active and maintain a good diet, and try to get lots of outdoor light before and during your PMS.

      This story was first published on WomensHealth.com.au

      READ MORE ON: Periods Sexual Health Sleep More

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      10 Changes To Make to Your Wellness Routine in Your 30s

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      So you probably already have a set wellness routine in place: you know to eat your veggies, fit in exercise, meditate to reduce stress, drink a lot of water, and schedule an annual checkup with your doctor. While all of these things are crucial no matter your age, the body needs different things during different periods of your life. Just like when you were changing from a child to a teen and then a teen to an adult, your body is always changing, and your wellness routine should too.
      “As women enter their 30s, they may start to notice changes to their body, whether it’s slower metabolism, looser skin, longer healing times, less energy, etc.,” explained Dr. Cindy Tsai, MD, a board-certified internal medicine physician, mindfulness teacher, and life coach. “It’s more important than ever to stick to a good self-care routine and to listen to your body so that you can stay well.” Maybe your body can’t function off of two hours of sleep like it used to in your early 20s or drinking a few glasses of wine is enough to give you a headache the next day (a far cry from slapping the bag in college).
      And while these changes may make you feel “old,” it’s a good thing—just like you are getting wiser and more confident as you grow up, you are also getting more connected to your body. The body is telling you (more like demanding) what it needs to be healthy, and that’s something that should be celebrated. If you’re not sure what adjustments your wellness routine needs as you enter your third decade, I asked doctors, OB-GYNs, nutritionists, and experts what changes women should make to their wellness routine when they hit their 30s. To quote Jenna Rink, these 10 changes will help you be 30, flirty, and thriving. 

      1. Switch up your gut health routine
      You already know that the health of your gut is important, but as the body changes with age, so does the gut. What kept your gut healthy as a child, teenager, or through your 20s might not do the trick in your 30s. You might even notice new gut issues arise that you haven’t experienced before. Why? “As we age, the gut microbiome changes and we become more susceptible to issues arising,” explained Alicia Galvin, RD, the resident dietitian for Sovereign Laboratories who is known as the functional GI dietitian. If you don’t have a gut health routine (probiotics and prebiotics, etc.), talk to your doctor about how to care for your gut microbiome and bring up any new symptoms. Galvin also recommended women in their 30s add certain supplements like liposomal bovine colostrum, but talk to your doc about what gut health routine is right for you. 

      2. Make eating well your top priority
      So eating healthier is nothing new, but the start of a new decade might be a good time to reevaluate whether your diet is serving you or not and prioritize eating well above late-night junk food binges or boozy brunches (well, most of the time). “If you have been following a ‘student diet’ through your 20s, your 30s is the time to make health your top priority,” suggested Milda Zolubaite, a disordered eating specialist at Nutrition Path. She recommended getting more knowledgable about antioxidants, vitamins, minerals, and plant-based fiber (which is especially beneficial for gut health!). “Gradually build up to 30 different kinds of fruits and vegetables a day and aim for organic to reduce toxic load of the body,” she said.
      While Zolubaite advised that your 30s is the perfect time to lay healthy eating foundations for the rest of your life, balance is always key—a few indulgences here and there won’t make a difference. Instead, what matters is that you know how to fuel your body properly, have go-to healthy meals that you can cook for yourself, and maybe ditch or reduce foods that don’t make you feel good.

      3. Focus on anti-aging and skin protection
      If you’re still using the Clean & Clear wash you used to use in middle school, we need to talk. Just like your body, your skin changes by the day, month, and decade. In your 30s, you want to focus your products more on anti-aging and protection instead of acne treatment like you might have in your teens and 20s. Mila Davis, an esthetician at Skin to Smile, explained that cellular turnover slows down significantly as we age. In your 30s, cellular turnover usually occurs every 28 to 35 days, which might accumulate more dead skin cells and cause dullness. The skin also starts to lose collagen and elastin, causing fine lines, wrinkles, and under-eye circles. Davis recommended using an exfoliator one to two times a month and asking your dermatologist about retinol to increase collagen formation.
      Lastly, sun protection is crucial at any age, but hyperpigmentation due to sun exposure becomes more common in your 30s due to the slower cellular turnover. “Although it is important to invest in a good sunscreen even before your 30s, it becomes essential during this decade of life to avoid excess sun exposure that can lead to excess collagen breakdown and accelerated aging,” Davis recommended.

      4. Spend time alone
      So maybe you don’t have the effortless lack of responsibility or ability to pull all-nighters like you did in your 20s, but every decade of your life is only getting better. At this point, you probably are more self-assured and confident than you have ever been and care less about fitting in or being liked (thank God!). While fostering the relationships that make you happy is an important part of wellness, so is spending time alone to foster the most important relationship in your life. “As you get into your 30s, you are more comfortable with who you are—make sure you spend time alone to honor yourself and your needs,” Dr. Tsai recommended. 
      “No matter your relationship status, it’s important to take yourself on dates,” agreed Ani Mirasol, MS, LCSW, CGP, a licensed clinical social worker and certified group psychotherapist. “Spending time alone increases self-love, self-trust, and self-compassion.” During this decade, alone time is probably harder to make time for as you likely have more responsibilities at work and at home, whether it’s with a significant other, kids, roommates, or pets. But it’s also when you probably need alone time the most. Take yourself out for lunch, plan a solo trip, or even just spend an afternoon doing your favorite things. 

      5. Switch up your oral routine
      You get it by now: The body is constantly changing, and every part of it needs different things at different life points and milestones. While it’s not as trendy as gut health or as visible as skincare, your oral health likely needs a change too. And since most of us haven’t updated our routine since we were kids who learned how to brush and floss, it’s not surprising. “Dental care is always focused on maintenance and prevention, and that is still true for women in their 30s,” explained Dr. Marina Gonchar, DMD, owner of Skin to Smile. Besides more frequent dentist visits and the usual brushing and flossing recommendations, Dr. Gonchar recommended women in their 30s consider a mouth guard at night. “The third decade of life can be stressful, and life stressors often lead to grinding and clenching of the teeth that results in broken fillings, chipped teeth, and pain in the jaws and face.”
      Lastly, if you are planning to become pregnant, your oral health might need some extra attention. “One of the main changes that I see women experience in their 30s is pregnancy,” Dr. Gonchar said. “Pregnant women are encouraged to see the dentist for a prophylaxis every three months instead of every six months to prevent pregnancy gingivitis and ensure proper oral health for the mother during fetal development.” Bottom line: Since every part of the body needs different things through different phases of life, talk to all of your doctors, dentists, and specialists about any adjustments you should make based on age, life circumstances, etc. 

      6. Eat breakfast
      I see you: You made it through all-nighters and 8 a.m. classes in college on double espressos, and as you started your busy career, you hit snooze until the last second possible and didn’t have time to prepare a balanced breakfast. Or maybe you lived off of McDonald’s breakfast sandwiches on the go through your 20s or never quite broke the habit of sugary cereal since you were a kid. But as you get into your 30s, it’s time to prioritize getting nourishment in the morning instead of depending on a cup of coffee to get you to lunch.
      “Having coffee for breakfast becomes a norm in our 20s, which can lead to a habit in our 30s, but it’s one of the most important habits that women in their 30s should kick,” warned Paulina Lee, MS, RD, LD, a functional dietitian and founder of Savvy Stummy. “Caffeine might curb cravings in the moment, but you’ll be left with an empty stomach and low fuel to use until your next meal. As a result, you might overeat or choose more unhealthy food choices later in the day.” Of course, properly fueling your body is important at any age, but if breakfast has historically been your last priority, use the decade change to make the time, budget, and energy to provide your body with the nutrients it needs.

      7. Review your fertility and/or birth control plan
      Right now, you and all your friends are likely in totally different phases: Some of you might have three kids or are trying to become pregnant, while others are hoping they don’t or a baby is the last thing on their mind. But getting into your 30s offers you the chance to review either your fertility or a birth control plan if you need one so that you can prepare for your future or reevaluate what is best for your body.
      “One of the most common questions I get from women who enter their 30s is, ‘Will I be able to have children when I’m ready?’,” said Dr. Renita White, MD, a board-certified OB-GYN based in Atlanta. “Even if you are not ready to have children yet, consider a preconception appointment with your OB-GYN to discuss ways to prepare for pregnancy, egg-freezing if you plan on delaying fertility plans, or even an evaluation to see if you are at higher risk for infertility.” In other words? Knowledge is power, no matter what your needs, preferences, and lifestyle look like. 
      “If you are trying to conceive or want to be pregnant someday, living fertility-friendly should be top of mind in your 30s,” agreed Mary Jane Minkin, MD, an OB-GYN and clinical professor at Yale University. “Luckily, making healthier lifestyle habits in general can positively impact fertility.” And if you know pregnancy is not in your future, reevaluate your form of birth control or managing period symptoms with your gynecologist if you haven’t reevaluated since your teens or early 20s like most women. Your hormones have changed a lot over the past 10 to 15 years, and so have our options.

      8. Sleep more and focus on brain health
      Of the doctors, nutritionists, and experts I talked to, many of them mentioned that they pay more attention to sleep hygiene and brain health with women in their 30s. “These are aspects of health that we don’t really think about in our 20s,” explained Danielle McAvoy, MSPH, RD, a registered dietitian with Strong Home Gym. “Once in their 30s, many women become more aware of memory and brain function and may find it harder to sleep through the night.”
      McAvoy recommended focusing on your intake of antioxidants (like blueberries and blackberries) and omega-3 fatty acids (like in salmon, walnuts, and flaxseeds), which both help reduce inflammation and maintain the structure of our brains as we age. As for sleep, if you find that you’re dealing with insomnia more than when you were in your 20s, talk to your doctor about lifestyle changes to help you sleep through the night, like reducing screen time before bed or waking up at the same time every day.

      9. Get annual bloodwork
      So you already know that getting an annual checkup and regular mammograms, pap smears, etc. are important (and #adulting), but getting annual bloodwork is also crucial to know what’s going on in your body. “Having regular insight on what’s going on inside your body is a key way to keep an eye on preventing health diseases,” Dr. Lee explained. “Be sure you ask your doctor to run labs to check in on your sex hormones (estrogen and  progresterone) and thryoid health. As we age, our metabolism may begin to slow down, which could be impacted by our thyroid health, especially if you’ve either been gaining weight or have trouble losing it.” Here’s your reminder that the body is constantly changing, so if you haven’t gotten regular bloodwork panel since you were in your 20s, it’s probably time to start making it more of a routine. After all, the best thing you can do for your health is to be informed.

      10. Add strength training to your exercise routine
      We love our marathon runners and cardio queens, but if your go-to routine consists of only jogging, dancing, or biking, now is an important time to add some weight training into your routine to help your body retain muscle as you get old. “Women reach peak bone mass before the age of 30, which means that after 30, you begin to lose bone mass (which is a predisposing factor for osteoporosis),” suggested Dr. Brittany Robles, an OB-GYN physician and a NASM certified personal trainer. “Resistance training can help mitigate those effects.” Cardio and weight training both have their benefits, so keep up with the routine that feels best for you. But adding in one or two days of weight lifting or getting some at-home dumbbells for movements in between cardio sessions is important for keeping your bones healthy and reducing risk for injury, especially as we age. 

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      5 Exercises That Help Beat Bloat, According to a Celebrity Trainer

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      So maybe you think exercise is only good for toning muscles or improving endurance, but there are actually dozens of reasons to exercise, and one of them is to reduce bloat. That’s right: These exercises for bloating can help eradicate that uncomfortable pain after eating a big meal or overall improve digestion. In fact, celebrity trainer Lia Bartha has an entire method, B The Method, meant to help women look and feel their very best, whether it’s improving sexual pleasure, reducing risk for injury, or alleviating bloat.
      Bartha has worked with supermodels and actors alike to strengthen, restore, and protect their bodies through pilates-based, low-impact movements. Whether you’re looking for some go-to remedies when dealing with that uncomfortable fullness after eating or you just want to incorporate more movements into your regular routine that will help improve digestion, read on for five moves Bartha recommends to reduce bloat.

      Meet the expert
      Lia Bartha
      Celebrity Fitness Instructor and Founder of B The Method
      A former dancer with scoliosis and multiple injuries, Bartha created B The Method, a mix of highly unique pilates-based, low-impact movements—with inspiration from dance and swimming—to strengthen, restore, and protect her own body. Since becoming a fitness expert, she has trained celebrities such as Martha Hunt and Aubrey Plaza.

      1. Roll down exercise
      [embedded content]
      “This popular B The Method exercise is wonderful for getting rid of bloat because it mobilizes and stretches the lower abdominal region, creating a massage-like element of the gut. Also, it’s my all-time favorite move!”
       
      2. Twisting side leg series
      [embedded content]
      “Twisting is great for relieving bloat and inflammation. I always recommend adding this element to your workouts as frequently as possible. The side of your transverse abdominis muscle rests on the ball but is actively engaged while rotating through the center of the body. The oppositional reach of the arm and leg, through the twisting movements, creates mobility in the muscles and spine but also deep into your digestive organs as well. It releases anything that may be feeling ‘stuck,’ if you know what I mean.”
       
      3. Rocking diamond
      [embedded content]
      “Laying on your back during this exercise, in a neutral pelvis, creates a deep connection with the lower abdominals and pelvic floor. The rocking motion adds the rotation/twisting element that supports digestion and circulation.”
       
      4. Bridging twisted hip dips
      [embedded content]
      “The same concept applies here when your hips are elevated toward the sky in a bridge position. The neutral pelvis element (this is key, and make sure not to tuck the pelvis, gripping the glutes) along with the rotation and dip of the hip will mobilize your digestive track and increase circulation in the entire body.”
       
      5. Quadruped extension
      [embedded content]
      “The oppositional reach of the arm and leg, starting in a quadruped stance, will create space and length in the spine and core. It forces you to connect to a deeper layer of the core by using isolated stability and balance. This ‘length and reach’ aspect can help alleviate inflammation.”
       

      8 Yoga Poses That Can Improve Your Digestion

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      This is how you get out of that scroll hole

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      Have you ever found yourself stuck in a scroll hole? This is what happens when you want to get to the end of the internet.
      Doom scrolling
      Just refreshed your Twitter feed for the umpteenth time today? You’re not the only one. “The tendency to endlessly scroll from one bad news story to another has grown over the past 18 months,” warns Tanya Goodin, digital detox expert and author of My Brain Has TooMany Tabs Open. This habit, also known as doom scrolling, is specific to your smartphone. Unlike your TV, your iPhone is always there, offering you continuous access to, let’s face it, the now rather depressing world.

      READ MORE: Is Your Smartphone Addiction Causing You To Gain Weight?

      We love misery
      This may sound strange, but your brain loves to cling to negative news. “And the algorithms that drive news feeds know this all too well,” explains Goodin. Reading bad news triggers the fight-flight response, but your brain also hates leaving things unfinished. And so arises the psychological phenomenon where you have a fear of interrupted or unfinished tasks, also known as the Zeigarnik effect. And you just want to soak up more bad news.

      READ MORE: Should You Go Through Your S.O.’s Phone? A Flow Chart

      Pandemic = infodemic
      This harmful effect is particularly associated with digital media. In the early days of the pandemic, consumption of stressful online news (which some researchers have called social media’s first “infodemic”) was associated with increased levels of depression, anxiety and stress. Research found that this was not the case with newspapers or magazines. The choice of your reading material therefore determines a lot.

      READ MORE: 15 Best Journalling Apps To Start The New Year With More Mindfulness

      Vibe check
      It is not only news that can temper your mood. If scrolling through your perfectly filtered feed fuels your anxiety, it can be just as damaging. “If you find yourself getting gloomier, log out and do something completely different,” Goodin advises. And that really doesn’t mean you should delete all your apps: ‘Dissociating yourself from (social) media is not good for your mental well-being, any more than overconsumption of news or social updates is.’ Keep it in balance.

      This story was first published in WomensHealthMag.nl

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

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      From 30-second TikTok videos to Lizzo swearing it’s her secret for success, manifestation is certainly having its moment. And after a few years of feeling so out of control, it only makes sense that a practice that teaches that you are in the driver’s seat of your own life would be trending (even above #fetapasta and #dogsoftiktok, thank you very much). But with all the extra noise, the actual principles of manifestation might have been misunderstood or misconstrued along the way. So whether you’re a skeptic, die-hard fan, or just a little intrigued, I set out to do my research, poll the experts, and bring you only the truth of the Instagram-loved practice promising to transform your life.
      First of all, let’s get out of the way what manifestation is not: It’s not a quick fix, it’s not magic, and it’s not an easy way to get a Chanel bag (if I see one more TikTok about manifesting expensive things…). Now that we have that out of the way, read on for what manifestation is and the tangible steps that just might attract your very best, happiest, most successful life. 

      What is manifestation?
      While it’s currently trending on TikTok, manifestation is nothing new. It’s been the subject of dozens of bestselling books (namely The Secret and The Law of Attraction Made Easy) and has been praised by thought leaders like Oprah and Deepak Chopra. But even before Oprah or the New York Times Best Sellers list, principles similar to manifestation have been used in spiritual and philosophical practices for centuries, from transcendentalism to Hinduism. The law of attraction itself was originally theorized by 19th-century spiritualist Phineas Quimby. In other words? This sh*t has world religions, historical figures, and hundreds of years to back it up. 
      To keep it simple, the basic premise of manifestation is turning thoughts into reality, but it’s not just about wishing and thinking it will come true (this is not a Cinderella story!). Manifestation is about using actions, emotions, beliefs, and habits to create your own reality. Since it became more mainstream, many people mistake manifestation for wanting something, but manifestation is less about wanting and more about creating, knowing that you are the creator of your own life. Intentional manifestation requires effort to de-program what’s no longer serving you and take action on what will. 
      Also, while manifestation is considered to be a practice, it’s something we’re doing all day every day, whether we’re aware of it or not. According to the law of attraction, what energy you put into the world is what you get back (even if it’s subconscious), so the practice of manifestation is just about being more intentional with how we’re creating our own lives.

      6 tangible steps to start manifesting right now

      1. Allow yourself to daydream more often
      A basic first step to manifesting your dreams is actually just allowing yourself to do more of what you used to do as a kid. In our stressful, busy lives, the majority of our thoughts are spent worrying about what might happen or making to-do lists for what needs to happen. We very rarely use our brainpower to get excited about what we want to happen. So the first step in manifestation is reminding ourselves that our lives are not just meant to be mundane to-do lists or routine schedules, and there are limitless possibilities for what our lives could be. To put this into practice, allow yourself time to daydream about what you want out of each bucket of your life (career, relationships, travel, etc.), just to get excited about life’s possibilities. Also, wake up every morning thinking about all the good things that could happen that day and what you want your day to look like (look—you’re already manifesting!). 

      2. Get clear about what you want to manifest
      The next step to manifesting is knowing what you want to manifest in the first place. This might sound obvious, but it’s a common mistake. For example, you might get so caught up in wanting more money that you work to manifest a promotion, but it’s still a job that’s all wrong for you. Get clear about what you want to manifest by asking yourself what you really want (like financial abundance, a loving relationship, etc.), and then check in with what actions will truly give you the results you want. Once you’re clear on what you want to manifest, you also need to get specific: Instead of “I want to be in a relationship,” define what this relationship looks and feels like and make a list of the qualities you expect in a partner. 

      3. Express what you’re manifesting
      I repeat: Manifestation is not just thinking about what you want and hoping it comes true. The action is the most important part. Expressing your goals looks different to everyone, whether it’s journaling, speaking your intentions out loud, visualizing your goals, or creating a vision board, but no matter how it clicks for you, express exactly what you want to begin putting into reality. Consistency is also important, so put your vision board somewhere where you will see it often or spend every morning meditation visualizing your goals—it will keep your manifestations at the front of your mind. Also, take ownership over what you’re manifesting. Start telling friends and family that you’re working on healing your symptoms or that 2022 is going to be the year that you hit your career breakthrough—taking ownership of and expressing your wants are what turn them into goals instead of just wishes.

      4. Make a list of action steps you can take right now
      Most people know about the law of attraction, but there’s also a crucial law of action. Manifestation is not magic—your actions form your reality, and the way you put your manifestations into practice is what brings results. Take some time to go through your list of goals and think about what steps you need to get there. For example, if you want a more fulfilling career, do you need to update your resume, network more, or take a class?
      If you’re unsure about what action steps will get you toward your goals, a helpful tip is to think about what future you would do. For example, how does “future you” act to other people, what is their morning routine like, and what do they wear to work? Even the smallest details of how we visualize our future self behaving can provide insight for how we should be acting right now. In other words, acting like the person who has already reached those goals helps you become that person. 

      5. Practice gratitude
      It may sound counterintuitive to achieve what you don’t have by being thankful for what you do have, but gratitude is a crucial part of manifestation that many people forget about. The law of attraction says that when you’re in a lack mindset (or focused on not having enough, whether it’s money, love, friendships, etc.), you will only continue to have a lack of it. Shift into an abundance mindset by focusing your energy on what you do have (gratitude!), which will help attract more of that good thing. Yes, you can focus on what you want without focusing on what you don’t have. For example, if you want a more fulfilling career, feel gratitude for the passions or experience you already have and visualize what your dream career is like, but don’t waste energy feeling down about how your career is lacking right now. Try regular journaling or making lists of what you do have, which will attract even more to you. 

      6. Let go of beliefs, habits, routines, and relationships that are holding you back
      Just like the lack mindset, negativity, fear, self-doubt, and bad habits are all potential roadblocks in your manifestation practice. Because you manifest what you give energy to, you might subconsciously bring negative things to reality as well. For example, telling yourself you’re not good enough is literally manifesting you not being good enough and not achieving that goal. Bonus tip: You may want to work with a therapist on this step, as part of the “letting go” might require healing of past traumas or getting rid of habits you are not sure how to get rid of. 
      Start by making a list of every thought pattern or habit that might be holding you back, and think of how to replace each one with a better habit or affirmation. If you feel drained or uninspired because you spend every work break scrolling through your phone, replace that habit with something that will energize and inspire you, like going for a walk or reading. And every limiting thought (“I’m not good enough”) can be replaced with a more intentional, positive affirmation (“I deserve this”).

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