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      Every Question You Could Possibly Have About CBD, Answered

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      CBD is like the popular girl in high school: No one can stop talking about it, everyone seems to universally agree that it’s great, but you still have some questions (like what makes it so popular in the first place?). Over the span of a few years, CBD went from a controversial new ingredient on the market to a wellness must-have that almost every member of our team swears by for a variety of reasons. By now, you’ve probably seen the super-ingredient in anything and everything from food to skincare to wellness products. But what really is CBD, what are the benefits, and why, oh why, is every person raving about the once-controversial ingredient?
      Because there’s still so much confusion surrounding the benefits of CBD and uncertainty about whether it is right for you or if it’s just another passing wellness fad, we went to the experts for answers. Beyond our team’s own FAQ surrounding our beloved CBD, we polled you, dear readers, in hopes that we can provide some much-needed clarification by offering answers from a CBD education expert. We talked to Autumn Mehl, the senior manager of Member Education and a CBD Dosage Specialist at our go-to source Equilibria, to find out how to shop for CBD, the real difference between CBD and marijuana, how to know if it’s right for you, and more FAQs. You asked, and we answered: Read on for clarification from an expert for the most frequently asked questions about the sometimes-confusing wellness ingredient. 

      Meet the expert
      Autumn Mehl
      Senior Manager of Member Education at Equilibria and CBD Dosage Specialist
      Autumn has worked at Equilibria for nearly three years as a CBD Dosage Specialist and cannabis educator and is now a Senior Manager of the Member Education Team. She comes by her green roots quite honestly, as her family owns and operates a medical cannabis business in Oklahoma. She’s learned about the business from the ground up and has a particular focus and passion for educating beginners about incorporating CBD and cannabis into their lives.

      What is CBD and how does it work?
      CBD is short for cannabidiol. It is one of over 150 naturally occurring compounds (AKA “cannabinoids”) found in the Cannabis sativa plant. The Cannabis sativa plant is bred and grown in two different ways: either as “industrial hemp” with less than 0.3% THC content (which makes it a completely federally legal agricultural crop in the U.S.) or for “THC-dominant cannabis or weed” that’s bred and grown to contain more than 0.3% and up to 30% THC content. 
      THC is the psychoactive part of cannabis, and a product tends to need about 10% THC content or more to cause intoxicating, “high” effects. Hemp that has lower, federally legal limits of THC has historically been grown for industrial use, such as rope and other materials. The Cannabis sativa plant can also be bred to have higher, more therapeutic amounts of CBD while maintaining the lower, federally legal limit of THC, which is where Equilibria comes into play!

      How do I know if a CBD brand is legit or certified? What makes a reputable brand? 
      CBD products are made from hemp plants, so just like many other products on the market, it’s important to investigate how the source material was treated to determine its overall quality.  
      At Equilibria, we are partnered with an incredible farm just outside Boulder, Colorado that follows rigorous measures to offer our members pure, organic, full-spectrum CBD extract without any surprises. We hand harvest the flower portion of the plant and test its quality throughout the entire process.
      A reputable CBD company will always publish its testing Certificate of Analysis, or its COA. The best COAs test for both potency and purity, meaning they test to determine the percentage of beneficial, therapeutic cannabinoids in the product as well as the purity of the plant, ensuring it is free of harmful levels of pesticides, toxins, metals, or other harmful chemicals.

      Equilibria
      Daily Drops
      Use code THEEVERYGIRL for 20% off your first order!

      How do I know if it is a quality product before purchasing?
      Quality CBD products will always have a COA testing for both purity and potency. Companies should be transparent about their testing results as well as their farming practices.
      Additionally, full-spectrum CBD contains federally legal, trace amounts of THC (less than 0.3%) and can help induce the entourage effect. The entourage effect happens when THC and CBD are combined to create a synergistic effect, thus the product becomes more potent and powerful!
      Oftentimes, you’ll see smaller dosages with full-spectrum CBD bottles as opposed to other forms such as isolate CBD. Isolate CBD product is exactly that—it contains only CBD and  no key additional cannabinoids to induce the entourage effect, so it takes higher doses to achieve noticeable effects. Because Equilibria has a powerful, full-spectrum product with a variety of cannabinoids to induce the entourage effect, members often see benefits with smaller doses, typically starting between 20 mg to 30 mg of CBD each day.

      Source: Equilibria

      What is the difference between CBD and marijuana?
      When talking about cannabis products, “marijuana” typically refers to THC-containing cannabis at higher levels beyond what is federally legal. Medical dispensaries will offer a variety of medical-grade products with higher levels of THC. Some products include tinctures, gummies, chocolates, topicals, and even the actual flower, or “weed,” itself. 
      A CBD product must have a smaller, federally legal limit of less than 0.3% THC to be sold nationwide. Remember, CBD and THC are both molecules that come from the same type of plant and are both present in each plant, but the percentages differ based on how it was bred. 

      Equilibria
      Daily Gummies
      Use code THEEVERYGIRL for 20% off your first order!

      What is the difference between CBD and hemp oil?
      While oil can be extracted from hemp seeds, this oil—commonly referred to as “hemp seed oil”—is not the same as CBD. It generally contains no CBD at all. CBD oil is extracted from the hemp flower using a different process from extracting hemp seed oil and, in Equilibria’s case, using only the flowers of the hemp plant for the purest CBD possible. The therapeutic compounds that provide benefit are within the flower, which is why it’s important that your product is a CBD oil, not a hemp seed oil.

      Can CBD impact a drug test?
      Everyone’s body chemistry is different, so drug testing is kind of a gray area; we don’t know for sure how your body will metabolize our products. However, it is possible to test positive on a drug test with daily and consistent use of full-spectrum CBD. 
      Think of it like consuming alcohol. If a beer is 5% ABV/Alcohol By Volume (like how our products contain 0.3% THC or less), the amount you consume determines your BAC/Blood Alcohol Level (or in this case, THC level in the bloodstream). So the more you ingest at a time, the more likely it will be detected on a test.
      If you’re worried, I’d recommend grabbing an over-the-counter THC test at your local pharmacy to find out for sure. When possible, we also recommend asking for a blood test rather than a urine test if you have the opportunity, as blood tests tend to be more accurate than urine tests. All of our products are federally legal, so you can also supply your employer with our lab results if they have further questions.

      Does CBD get you high?
      Since all of our Equilibria products are made with full-spectrum CBD, they do contain small trace amounts of THC—but always less than 0.3%, which means they are federally legal! We find the average dosage among our members overall is around 20 mg to 50 mg of full-spectrum CBD per day, which is not considered enough to elicit psychotropic effects (or in other words, won’t get you high!).
      However, if you have a history of being sensitive to THC at very low doses, we always recommend starting slowly and easing into a routine with one of our Regular Strength products that offer dynamic dosing options (Daily Drops or Daily Gummies). This way, we can start low and slow, only increasing when needed. You can always add doses, but you can’t take them away! 
      Remember, the main advantage of including trace amounts of THC is that it will help induce the entourage effect, making your product more powerful and potent.
      Due to each individual’s unique body chemistry, full-spectrum CBD may affect everyone a bit differently. With that being said, any time you plan to try a new product, a new dosage routine change, an increase to your dosage, or any other modifications to a personalized routine, we strongly advise trialing any changes on a day when you can be at home and closely observe how you feel. This will help you better understand how your body is responding and avoid any surprises as you adjust.

      Source: Equilibria

      Where should a beginner start with CBD?
      Before starting your CBD routine, it’s always a great idea to reflect and journal about the benefits you’d like to experience with your CBD routine, like “I’d like to finally get a full night’s sleep without waking up” or “I’d like to feel less stressed and more productive at work.” Being clear about why you’re using CBD will help you determine the best products and the best time of day to take your doses. 
      For example, if you need help sleeping through the night, a slow-release option like a softgel or gummy might be a good option, and taking those closer to bedtime can help support you through the night. If you need help feeling focused and less stressed at work, our fast-acting Daily Drops, which offer flexible, dynamic dosing options, can be useful for small, calming daytime doses and even extra, episodic doses if your workday goes awry! 

      Equilibria
      Daily Softgels
      Use code THEEVERYGIRL for 20% off your first order!

      Our members typically find positive benefits by starting a CBD routine with about 20 mg to 30 mg each day.
      If you’ve been trying CBD for about a week and aren’t seeing the results you want, that’s OK! We typically recommend trying your CBD products for around seven days, then meeting with your Dosage Specialist to talk about your experience so far and make any changes. We like to see positive benefits in the first one to three weeks and often see the best results after three months of consistent use.
      The full effects of CBD may only remain in your system for four to 12 hours, so it’sx important to be thoughtful and consistent with your CBD intake. The goal is to maximize the strength and effectiveness of the body’s endocannabinoid system. Consider your health goals to determine the best time of day to take your CBD—you may find it’s best to dose at night before bed and again in the morning during breakfast.

      Equilibria
      Roller Duo
      Use code THEEVERYGIRL for 20% off your first order!

      How do I figure out what CBD dose is right for me?
      To get started on your CBD journey, we recommend taking our Get Started Quiz. This quiz will recommend products to address your specific health needs. Once you purchase, you’ll also have access to a personalized routine page that’s designed just for you!   
      Your ideal CBD dose has a lot to do with the amount of stress and cortisol you’ve experienced in your lifetime. Chronic issues like discomfort, stress, or sleep problems over several years can cause our body to deplete its own endocannabinoids, our body’s regulatory molecules. So folks who are under a lot of daily stress or dealing with chronic issues may benefit from a larger CBD dose. 
      When asking yourself, “how much CBD should I take?,” remember to start low and go slow. This means starting with a low dosage of CBD and slowly working up to increase the dosage over time. The best results with CBD come with time, so it’s best not to rush into things. Think of your daily CBD dose as a marathon, not a sprint!
      Most Equilibria members start with a CBD daily dose of 20 mg to 30 mg. This gives us a good starting point to gauge the effects in your body. Here at Equilibria, we want to empower our members to listen to their bodies and tune into the impact they’re experiencing.
      CBD has what’s known as a biphasic response, meaning that if you take too little or too much CBD, your CBD likely won’t provide the effects you’re looking for. Therefore, it’s best to try to find your “sweet spot” dosage, which is the dosage where you’re seeing the benefits you’re looking for without tipping over into feeling groggy or drowsy. Some of our long-term members take anywhere from 20 mg to 50 mg of CBD each day.

      Source: Equilibria

      Do you feel a difference right away?
      CBD does take time to build up in your system, so whether or not you start out with the right routine, this is not wasted time! We love seeing positive benefits in the first one to three weeks but often see the best results after two to three months. 
      Some people may feel the effects of their first few doses more strongly than others. This is typical, especially of those who have never tried a CBD product before. Once the body adjusts and “understands” CBD better, your experience will evolve! Connect with a Dosage Specialist to help you adjust your dosage and routine. 

      Equilibria
      Relief Balm
      Use code THEEVERYGIRL for 20% off!

      If I am taking CBD and not noticing a difference, what should I do?
      If you’re taking between 20 mg to 30 mg of Equilibria CBD each day for more than fourr weeks and have not noted any benefits, it may be time to adjust your routine’s dosage and/or timing. Members with more severe, long-term health goals may need more time to see the benefits of CBD. 
      For example, if you’ve been dealing with sleep issues for over 10 years, it will likely take more than 4 weeks to improve with a plant-based product. Give it time to build up! And amplify your results by connecting with a Dosage Specialist to help steer you in the right direction. We are here to help! 

      Source: Equilibria

      Is it possible to use too much CBD?
      Although the World Health Organization (WHO) published a safety report stating that you cannot overdose on CBD, more CBD is not always better! CBD has a biphasic effect, which means that too little or too much could be ineffective. To find your “sweet spot” dose, we always recommend going low and slow with your doses and journaling to record your reaction to your doses.
      Typically, our members start with an average of 20 mg to 30 mg of CBD per day to gently ease into a routine. Overall, our members with more established routines take between 20 mg and 50 mg on average. However, if you notice any of the following signs, you may want to consider decreasing your dose:

      A sustained increase in drowsiness or sedation during the daytime hours that doesn’t taper off after the first five to seven days of starting your routine
      An increase in intensity and/or frequency of headaches that does not lessen after the first five to seven days of starting your routine, even after increasing your daily water intake
      GI upset that does not lessen after the first five to seven days of starting your routine, even after pairing your CBD dose with food and increasing your daily water intake
      Noticing that CBD seems to elicit the opposite effect of what you were hoping to accomplish (e.g. instead of helping you wind down for sleep, you notice that CBD energizes you)

      Can CBD cause long-term health effects?
      Because CBD was made federally legal in 2018, there are not enough long-term studies on CBD and side effects to fully address this. CBD influences the endocannabinoid system, a biological system that works to help our bodies achieve balance. As the body rebalances itself and adjusts to CBD, some members experience side effects at the beginning of their routines, which usually fade with time. 
      The presence or absence of side effects may depend on many variables such as your body chemistry, environmental considerations, health conditions, and any medications you might be taking. Therefore, it’s essential to talk to your health care provider before incorporating CBD into your routine to understand if CBD is a good fit for you.
      Common side effects include drowsiness, nausea, headaches, dry eyes, or dry throat.If you’re noticing some of these effects as you start your CBD routine, you’re not alone! Some of our members tell us that they see some side effects when they first begin their CBD routines and find that the effects typically go away on their own after a few weeks. Cannabis in general can be dehydrating, so when starting a CBD routine, it’s important to hydrate, hydrate, hydrate!

      Can CBD make you sleepy during the day?
      Drowsiness during the daytime, or anytime when you are normally alert, is an indication that the CBD dosage you’re taking might be more than needed. If you ever find yourself more relaxed in the daytime than intended, consider decreasing your dosage by half and reaching out to your Dosage Specialist for additional support! 

      Can pregnant women use CBD?
      We work with a number of women who are interested in trying CBD while trying to conceive, during pregnancy, and while breastfeeding. At this time, there is simply not enough research in this area on pregnant and breastfeeding people for us to have a strong stance in one way or the other. Ultimately, whether or not you use CBD during this time comes down to a discussion between you and your health care provider in order to make a safe and informed decision before introducing something new, like CBD, into your daily routine. If you decide to take CBD during this time, we are here for you! Otherwise, you can always adjust your subscription to allow for this time.

      This post is sponsored by Equilibria, but all of the opinions within are those of The Everygirl editorial board. More

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      10 Ways Yoga Drastically Changed My Life and How It Can Transform Yours Too

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      Thanks to mainstream media, many of us know yoga as a workout that involves breathing, different poses, and stretching. However, yoga actually originated in India thousands of years ago as a spiritual practice to promote the well-being of humanity. The word “yoga” is derived from the Sanskrit yuj, meaning to join or unite. In essence, yoga is meant to unite the mind, body, and spirit in harmony as a way to overcome suffering—something I think we could all use, no? 
      Personally, I used to see yoga as just a workout without understanding the full spectrum of the practice, which is probably why engaging in a consistent yoga routine never really stuck. I knew yoga could be good for me since I have back issues and am prone to overthinking, but I still always had excuses why not to stick to a yoga routine: I’m not flexible, I don’t have any time, it costs too much money, etc. Flash forward to 2018 when I was in the midst of grad school. I was stressed out, anxious, and still having severe back pain. After attending a yoga event, I knew I needed to incorporate it more regularly into my life, but even then, I had no idea how it would end up changing my life.
      Now, after consistently practicing yoga for years, I have witnessed the shift in my mental clarity, flexibility, and physical strength. And while each practice is different, showing up to my mat offers me a chance to turn my attention inward, allowing me to create positive changes in my life off the mat too. If you’ve ever been curious about expanding (or starting) your yoga practice, check out resources from The Yoga Institute and read on for my personal experience with yoga, how it has impacted me, and how it might transform your life too.

      1. I am more intentional in my life
      At the beginning of most classes, instructors encourage yogis to set an intention for themselves and that day’s practice. This could be a word, a phrase, or simply how you want to feel as you move through the flow. I’ve found that setting an intention and coming back to it throughout the class helps me feel more grounded in my practice. I’ve brought this practice in life off the mat, and setting intentions can be a powerful way to frame each day to add a greater sense of purpose.

      2. I learned how to use my breath
      Our breath is one thing that we simultaneously don’t have to think about and have the power to control. In yoga, pranayama is the ancient practice of controlling your breath through different techniques. When we consciously tune in to our breathing, we activate our parasympathetic nervous system, which is the “rest and digest” mode. I have noticed that taking the time to sit with my breath during my yoga classes has helped me decrease stress and anxiety. With all of the distractions of everyday life, it can be helpful to take time to pause and breathe, even for just a minute of each day.

      3. I’m better at savoring the present moment
      One of my favorite affirmations I learned in yoga is, “There is no rush.” I mean, how often do you find yourself hurrying from one task to the next? Or being so invested in work only to look up and see how your day flew by? So much of yoga is about intentionally slowing down and being at peace with each moment. When I am practicing yoga, I am choosing to be present in each pose and sit with my thoughts and feelings. While I wouldn’t say I am fully present 100% of the time, I can confidently say that adopting this mindset in my day-to-day life has helped me savor moments, regardless of how mundane they may seem. 

      4. I’ve let go of some of my perfectionism
      I like to consider myself a “recovering perfectionist,” as I have been intentionally working toward releasing my expectations of how I think my life should look or how experiences should be. Regularly practicing yoga has played a huge role in this. With some poses, I feel strong, and others I feel like a knotted pretzel. As one of my instructors says, “Focus on how you feel, not how you think it should look.” Committing to a regular yoga practice to become more aligned with my body and mind and releasing preconceived notions have allowed me room for grace in other areas of my life. Poses do not have to be perfect and neither does every moment of your life. Showing up for yourself each day in the world is already enough. 

      5. I’m more connected to my emotions
      The yoga instructors I’ve had often say catchy pieces of advice like, “We keep our issues in our tissues” or “Our hips are the junk drawers of the body.” As catchy as those phrases are, it turns out that trauma and other heavy emotions can be stored in the body. There has even been an increase in research on how practicing yoga can help release trauma. Speaking from personal experience, many classes or flows can bring up difficult feelings. I learned that sitting with my emotions and allowing them to take up space instead of over-analyzing or reacting allow me to better process what I am feeling. 

      6. I learned that there’s no such thing as “perfect balance”
      Balance is such an elusive concept. It feels like if I could just spread my energy evenly between all facets of my life, I would suddenly have glowing skin, more time in my schedule, stronger friendships, and a flourishing career. But, much like falling out of Tree Pose, not everything in life is going to be completely balanced all of the time. Yoga has helped me accept this fact and concentrate my energy where it matters most. By regularly practicing balancing poses, I have been able to bring a greater awareness to my body and strengthen my core and mind, which also help me manage the many areas of my life off the mat. 

      7. I have more confidence in myself to get through hard things
      I remember the first time I did an assisted headstand and my instructor let go of my feet. I was amazed at how my legs stayed in the air because the story I had been telling myself was that I was not strong enough. The confidence I gained in that single moment was a high like no other. As I have continued to practice yoga, I’ve become mindful of all the times I thought I couldn’t do different poses because they were too challenging or I didn’t have the flexibility or muscle strength.
      By acknowledging where my thoughts were holding me back, I’ve been able to reflect on the other stories I’ve been telling myself in my day-to-day life. The reality is that I have been able to overcome challenges in life and will continue to do so. You are truly more than the story you tell yourself in your head. It is important to trust in yourself and know that you are always capable of changing your own narrative. I promise: You can do hard things, whether it’s nailing a headstand, having a difficult conversation, or making a big life change. 

      8. I’m better at listening to my body
      When I first started practicing yoga, I was dealing with sciatica pain, tight hips, and tense hamstrings. Needless to say, I felt very disconnected from my physical body. Gradually, I started to repair this disconnect as my muscles became stronger and I increased flexibility. I am now happy to say that I no longer have issues with sciatica, but the lack of physical pain isn’t the only thing that’s changed. I’ve learned to listen to my body and what it needs. I find that yoga is a continuous self-study, and you deserve to tune in to what your body is trying to communicate. 

      9. I don’t compare myself to others
      Back in some of my first yoga classes, I remember feeling envious of people who could plant their feet firmly on the ground in downward dog, and it was hard not to compare myself to those who had been practicing much longer than me. It took me a long time to understand that everybody’s yoga practice is different, and what feels good for one person doesn’t mean it’s right for someone else. Now, I choose to focus on my own mat while paying attention to what my body needs. This mindset works in everyday life too. We are all trying to live our lives in a way that is best for us; trust that you are following the right path, even if it looks different from everyone else’s.

      10. I’m more comfortable with discomfort
      One of the many aspects I enjoy about yoga is that every practice is a different experience. What feels good one day may be sticky or tight on another. Yoga is not about being in pain but rather finding your edge and seeing if you can expand just a little bit further. For me, learning how to sit with discomfort has offered room for growth. Feeling comfortable being uncomfortable has not only helped expand my yoga practice, but I also now see those uncomfortable life situations off the mat as an opportunity to expand and grow as a person.

      Get Moving: 8 Yoga Poses That Can Improve Your Digestion More

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      8 Easy Hacks To Become “That Girl” in 2022

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      If you’ve scrolled through TikTok or opened the Instagram app, you’ve probably heard about “that girl” by now. I’m sure you’ve seen 30-second reels of “that girl” waking up early, making her bed, and drinking a green juice, all before strapping on ankle weights to take a Hot Girl Walk. But “that girl” is not necessarily a person (or a list of wellness trends)—it’s more like a feeling: She puts herself first and is relentlessly focused on self-improvement and being her best self. “That girl” is not a TikTok star who posts about salmon and rice bowls or the wellness influencer whose tips are supposed to inspire you but actually make you feel stressed out. “That girl” embodies living your best life and prioritizing your best self. If you’re still working on making 2022 the year you become your best self, here are eight easy ways you too can be “that girl.” 

      1. Find an extra hour in your day
      TikToks may make you believe that “that girl” loves waking up early in the morning, but if a 6 a.m. wake-up call isn’t your vibe, don’t worry. The goal is to carve out time in your day to focus on yourself and complete some of the other to-dos on this list, but you can reap the benefits of one hour of me-time any time of day. For some, this might mean an in-depth morning or evening routine, while others might use their lunch break for some meditation, going for a walk, or getting chores done. Whenever and however you can fit it in, make time for yourself every day.  

      2. Check in with yourself
      Checking in with yourself is one of those to-do list items that “that girl” gets done during her extra hour in the day. Whether you’re using gratitude, manifestation prompts, or just writing whatever comes to mind, journaling is a great way to help uncover subconscious thoughts and feelings or to help acknowledge how you’re feeling in the moment. If writing every day feels overwhelming or if you’re short on time, try a quick meditation instead. This will also help you make a mind-body connection and is a great way to kick off or reset your day. 

      3. Move your body every day 
      Whether it’s a walk around your neighborhood, a quick yoga or stretch sesh, or an intense HIIT workout, try to move your body for at least 30 minutes every day. The CDC reports that 150 minutes of moderate-intensity aerobic activity a week is linked to multiple health benefits, and consistent exercise has been shown to improve mood, boost energy, help you sleep, and increase longevity (all benefits that are crucial to living the “that girl” lifestyle). But most importantly? These long-lasting benefits will keep you feeling your best even after the “that girl” trend has passed.  

      4. Hydrate, hydrate, hydrate 
      Drink more water. It’s easier said than done, but we can all benefit from more hydration in our daily lives (there’s a reason “that girl” TikToks always start with a lemon water or green juice). Optimal hydration helps keep our energy levels high, our skin glowing, and our bodies performing at their best. While the amount needed varies from person to person, there are a few recommendations you can try: eight 8-ounce glasses, 1 gallon, 2 liters, or half of your body weight in ounces of water each day. If you’re struggling to meet your water intake goals, try these additives to spice things up. 

      5. Nourish your body 
      Women who are always in shape focus on what to eat rather than what not to eat. And “that girl” is no different. She focuses on eating whole foods that make her feel good and nourish her body. You can too by adding more natural, unprocessed foods into your diet and making sure more of your meals include some veggies. This will give your body the nutrients and fuel it truly needs to feel its best. That doesn’t mean you have to kiss pizza goodbye forever (is that even possible?), but it does mean changing the way you think about foods that benefit your body versus foods that might taste good but leave you feeling sick (I’m looking at you, ice cream). 

      6. Wear what makes you feel good 
      If there’s anything we learned from Legally Blonde, it’s that you can accomplish anything with a good outfit. Elle Woods and “that girl” (perhaps one in the same) both know that the right clothes have the power to help you feel your best and get sh*t done. What makes you feel your best will look different for everyone. Whether it’s leggings and your coziest sweater (my personal fave) or power trousers and a blazer, focus on wearing what makes you feel good and ready to tackle the day. 

      7. Make time for self-improvement
      “That girl” knows that being your best self is a lifelong pursuit, and she loves learning and growing. If you want in on the action, check out a self-improvement book on a topic you’re interested in to help you feel more motivated and inspired to make healthy changes. Or try subbing your favorite T. Swift albums on repeat with a wellness podcast to learn trade secrets from the experts. The goal is to fit time for self-improvement into your normal routine so that bettering yourself actually becomes a hobby.

      8. Pamper yourself regularly
      While everything on this list could be considered self-care, “that girl” also loves a good old-fashioned pamper routine. She can be seen ice rolling or using cooling under-eye patches to improve circulation and reduce swelling. You can also catch “that girl” giving herself an at-home mani or trying out a new face mask. PSA to all my other “that girls” out there: Pampering yourself is not just about a clear complexion or on-fleek manicure (although those are welcomed side effects). Spending time to pamper and care for yourself can also help improve body image, strengthen your body’s response to stress, and help you feel more positive overall. But the #1 key to becoming “that girl” is not just taking care of yourself but also knowing you deserve to.

      5 Manifestation Hacks I Learned From Gabby Bernstein More

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      You Should Be Dating Yourself—Here’s How To Improve the Most Important Relationship in Your Life

      by

      Maybe you spend every Friday night on a new Bumble date only to leave disappointed and exhausted or you’re tired of swiping right to no avail—dating in 2022 is hard. If you feel defeated, I have a proposal that may turn things around: Date yourself. Delete the apps (just for now) and instead try dating the one person who will always show up on time and is guaranteed to be fun (you!). Falling in love is great, but falling in love with yourself is even better. No, this isn’t some woo-woo self-help advice—this is a tangible method that will change your life.
      We are so focused on finding “The One” that we forget to check in on what we wanted in the first place. When was the last time you took a day to yourself? Or tried something new? When was the last time you reevaluated if you were happy, and then actually did something about it if you weren’t? As our lives get busy and “me time” gets pushed to the bottom of the list, we need to make the effort to bring it back to the top. Dating is supposed to be fun, and a partner should be someone you want to add to a life that already fulfills you. Dating yourself ensures you’re creating that life and helps you remember what you’re looking for in those Bumble swipes anyway. No matter your relationship status, you should be dating yourself. Here’s how.

      1. Start a journaling practice
      Self-reflection is a great tool that we often don’t take the time to utilize, and journaling is a fantastic way to do that. Every morning or at night before bed, take 10 minutes to journal about your day, thoughts, feelings, the coworker who annoyed you, or that startup idea your friend mentioned. What are you excited about in your life right now? What goals and dreams have you always thought about but never put into action? The 10K that scares you, the job you feel unqualified to apply for, or the trip you’ve never taken? The key to this practice is to set that timer, put pen to paper, and don’t stop until it dings; whatever comes into your mind, just let it out. You may even discover something new about yourself. 

      2. Nourish your body
      Food is fuel, and if we want to feel good, we have to nourish our bodies with the best of it. Now, before you run for the hills because you hate to cook or refuse to give up cookie dough, don’t worry (I would never ask that of you—I am also never giving up cookie dough!). Nourishing your body means listening to it, becoming more in tune with what it needs, and balancing pleasure and satisfaction with nourishment. In other words: Yes, there is room for cookie dough in a nourishing diet.
      Put into action, this step looks different for everybody. If you love to cook, maybe it’s time to try a new recipe. If you prefer takeout, experiment with a meal service. If you want to kick your late-night sugar habits, try herbal tea and dark chocolate. Whatever “nourish your body” means to you, choose one area you want to focus on and take small steps toward that healthy life that makes you feel good every day.

      3. Splurge on you
      If your love language is gift giving, why not show love to yourself? But the key to actually dating yourself instead of just using it as an excuse to spend more money is to splurge on something that truly makes you feel confident, happier, or better. We all have a version of Carrie Bradshaw’s Manolos that makes us feel invincible, and if you don’t, find it. I’m not saying break the bank, and you don’t need a whole new wardrobe. Whether it’s a pair of shoes that will make you feel like a badass during important meetings or your splurge looks more like a gym membership, functional piece of furniture, the perfume that your mom used to wear, or even a massage or cleaning service that will reduce your stress, give a gift to yourself that will truly make a difference. 

      4. Try something new
      The only way we grow is by getting outside of our comfort zone. This step may be the hardest step for you, but it could also be the most rewarding. Make a list of all the things you want to do “one day,” like skydiving, dining alone, starting your own business, taking a spin class, asking for a promotion, etc. Then, choose something from that list and do it. Don’t make excuses and don’t put it off for next month—sign up, make a reservation, do your research. Whatever it takes, go and do it. We often put off what we really want because of fear, and most of the time, we realize we had nothing to be afraid of. As Glennon Doyle always says, “We can do hard things,” and once you do one hard thing, all the others don’t seem so scary.

      5. Practice saying “no”
      While a large part of dating yourself involves trying new things and stepping outside of your comfort zone, it also means stepping into your power. By that, I mean learning to say “no” when you want to say no. Saying “yes” is easy a lot of the time. Especially as women, we feel this constant need to make everyone happy. While empathy and kindness are admirable and crucial traits, the problem is that making yourself happy ends up falling to the bottom of the list of priorities. We say “yes” to what we don’t really want, and it eats away at us, building up resentment and anger. So this year, let go of all that and say “no” to the plans you’d rather not attend, the people who drain your energy, and the coworker who pushes assignments off to you. Stand in your power, don’t apologize for it, and live a happier life because of it.

      6. Pleasure yourself
      Experiencing a mind-blowing orgasm benefits not only your body but your mind as well, so add some self-pleasure to the list this year. After all, nothing is more of a de-stressor at the end of a long day than an orgasm. Pleasuring yourself can involve a realm of activities, from becoming more in touch with your body to learning to feel confident in your own skin. Buy yourself a new sex toy, experiment with different arousals, or simply stare in the mirror and compliment yourself, knowing that self-love is the most worthy kind to give. Whatever it looks like to you, prioritize self-pleasure and make it a part of your wellness routine. Being intimate with another person is a vulnerable practice, so getting to know your body will not only increase confidence in the bedroom with partners, but—more importantly—it will also improve your well-being and the relationship with yourself.

      7. Make self-love a practice
      This one may sound cliché and overused, but loving yourself isn’t. The end goal is a balanced life that allows you to feel fulfilled and happy, so to love yourself a little more this year, first, stop the brutal self-talk. You know the kind: The thoughts in your head that criticize you when you make a mistake or feel insecure. Instead, practice loving affirmations such as “I am good enough” or “I am smart enough.” Repeat them to yourself each morning, write them down, or get in the habit of saying them before a presentation or first date.
      Next, celebrate the little wins as well as the big ones. We’re always going from one activity to the next, forgetting to stop and take a step back to look at all we have accomplished. Celebrate those moments and recognize how far you’ve come. Lastly, forgive yourself. Forgive yourself for forgetting the cereal at the grocery store, being late for work, the breakup, the failed test, and everything that still weighs you down. Just let it go. You’re human, not a fortune 500 company; you are allowed to mess up and move on. That’s what dating yourself is all about. More

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      6 Workout Moves To Try Now That Can Help You Orgasm Later

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      So you know there are stretches that can help with anxiety and stretches that can improve digestion, but did you know there are also stretches for better sex? That’s right: You can yoga-pose your way to a better sex life, and celebrity trainer Lia Bartha is going to show you how. Bartha, the founder of B The Method, has worked with supermodels and actresses alike to to strengthen, restore, and protect their bodies through her own method that involves pilates-based, low-impact movements (also, she has an Instagram feed that is totally #wellnessgoals). Read on to get the 411 from Bartha about why exercise can affect the pelvic floor and six moves to get you closer to better sex. 

      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.

      Why is the pelvic floor so important?
      When your pelvic floor is either too tight or too weak, sex can be painful and orgasms can be nonexistent. People don’t put enough emphasis on caring for this muscle because they don’t know what it is, where to find it, and why it matters. The pelvic floor is a hammock of muscles located between the tailbone and pubic bone in the pelvis that contract and relax during penetration and increase blood flow during orgasms. Because of this, your workouts can have a huge impact on the health of your pelvic floor.
      High-impact exercises, lifting heavy weights, jumping, clenching while working out, and not breathing properly can cause the pelvic floor to become too tight. This can lead to so many issues within the body, not just those related to sex and orgasms. The same goes with not putting any care and emphasis on strengthening this muscle. I put such a huge emphasis on evenly strengthening and stretching the pelvic floor muscles in my workouts for this very reason. We all want to get in a good workout but shouldn’t have to sacrifice our sex life because of it.

      6 moves to help improve your sex life

      1. Happy Baby
      [embedded content]
      Lay down on your back with your knees bent and feet in the air. Hold your big toes with your fingers and press your tailbone down to the floor in a neutral pelvis. This position will actively stretch your pelvic floor and force it to relax. The hip stretch is amazing as well for getting flexible and comfortable in a variety of sexual positions.

      2. Open Butterfly Stretch on a ball
      [embedded content]
      Sit on top of a small stability ball, like this one, with your legs open wide. Lay your chest forward toward the ground with your arms straight on the floor. Rock your hips side to side on the ball. This position will actively stretch your pelvic floor while stimulating blood flow to your genitals.

      3. Circle Gut Massage
      [embedded content]
      Lay down on your stomach with the ball placed under your low abdominals and pelvis. It will fit right in that “v” muscle area. Circle your hips five times in one direction and then switch directions. This will stretch, massage, and reset the gut, hips, and lower abdominals that are used for movement during sex. Think of it like foreplay, warmup, or even a cool-down.

      4. Bent Leg Circles
      [embedded content]
      Lay on your back in a neutral pelvis and spine. Lift your legs into a tabletop position. Either laying flat or lifting your neck and shoulders slightly with hands clasped behind your head, start to circle your legs in opposite directions from each other. Then, repeat in the other direction. This move will strengthen the pelvic floor and inner thigh muscles while loosening up the hips. 

      5. Moving Frog Plank
      [embedded content]
      Get into a child pose with your feet tucked underneath. Lift your knees and press out into a plank position with a slightly externally rotated hip. Toes are apart and heels are squeezed together. Now, push back on your arms and into a child’s pose position, but keep the knees hovered. This move will both stretch and strengthen the pelvic floor in a single exercise.

      6. Core Bridging
      [embedded content]
      Lay on your back with your feet and knees in parallel. Start to tuck your hips up into a bridge but make sure not to clench the glutes. Lead the exercise from the lower abdominals, pelvic floor, and inner thighs. You won’t be able to lift as high, but you will definitely understand why this is good for orgasms when you get into the position. You will feel the connection into that pelvic region. 

      5 Benefits of Orgasms We All Need RN, According to Experts More

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      Here’s What Astrologists Say To Add to Your Wellness Routine RN, According to Your Zodiac Sign

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      Most of us set our resolutions and wellness routines based on what we think is good for us, but our astrological signs can tell us a lot about what is actually good for us. Most of us know the basics of our signs, and maybe reading about your sign even helps explain why you are the way you are. I’ve looked to my zodiac to check compatibility with friends or potential romantic partners and to explain personality traits (like how I think everything is a sign from the universe—a true Pisces through and through!). So why not use astrology to see what wellness routines we would should try to be healthier and happier? I grilled two astrologists to see what the stars have in store for our wellness routines in 2022. 

      Mind: Meditation or breathwork
      “Aries go hard and fast, and they rarely slow down to catch their breath,” explained Natasha Weber, Australia’s leading media astrologer. Because of their fast-paced nature, meditation is probably the last way an Aries wants to spend their free time, but they would benefit from the much-needed relaxation and focus. Aries should aim to find a balance of stillness along with their desire for action and adventure. Whether it’s first thing in the morning or before bed at night, take some much-needed time for deep breathing to balance out your high energy.

      Body: Get moving
      Natalie Holbrook, an intuitive astrologer and spiritual coach, explained that an Aries has “a lot of natural fire that needs to be shaken.” In other words, Aries often have pent-up energy that needs to be released. Make sure you’re breaking a sweat at least a few days a week and incorporating daily movement to release energy. Bottom line: Find balance by setting aside time for stillness and movement for optimal health in 2022. 

      Mind: Balance out your budget
      Holbrook explained that Taurus is the ruler of financial stability, so she recommended Taureans should create a love affair with their bank account. “Fall in love with your money, both the way you think about it and the way you make it.” This can mean you set a clear budget, and instead of feeling restricted by it, you feel empowered that you are saving for your goals and dreams or that you reassess your spending habits to spend money in ways that bring you joy.

      Body: Balance out your diet
      “Bulls adore rich foods and delicacies with all the trimmings, which isn’t always great for their health,” Weber said. While Taureans tend to overindulge, no one should feel deprived of what brings them pleasure. So in 2022, our Taureans should try to find a healthy, balanced diet by loading up on fruits, veggies, whole grains, healthy fats, and clean protein sources while dressing it up in homemade sauces, dressings, and seasonings to feel more satisfying. 

      Mind: Start journaling
      Holbrook explained that Geminis are known to over-worry and overthink, so they can find balance and stress less by taking up a daily journaling practice. “There’s a lot that goes on in that active mind of yours, so get it all out and onto paper,” she suggested. This can include practices like daily gratitude journaling, following journaling prompts, or worry journaling.

      Body: Change up your gym routine
      According to Weber, Geminis can get bored at the drop of a dumbbell, so they need to constantly switch up their fitness routine, which will not only keep you excited about your fitness routine but can also challenge your body. In 2022, don’t let your gym routine become complacent or boring. Switch up the exercises or schedule or maybe try a new fitness class. The more diverse, the better. 

      Mind: Go to therapy
      Since Cancers can be sensitive and emotional, Holbrook suggested they make sure they’re getting the needed support to work through the emotions. “You feel deeply and a lot (and we love you for it!), so we want to make sure any old programming or patterns holding you back can be relieved,” she said. Find a therapist or look into practices like EFT (Emotionally Focused Therapy), tapping, and shadow work. 

      Body: Try laughter yoga
      Weber explained that Cancers often have a hard shell that serves to protect their feelings, locking emotions away to avoid being judged or hurt. Cancers should look for activities that can give them any kind of mental, emotional, and even physical release, and laughter yoga can do just that. It’s a positive exercise that floods the body with those feel-good hormones, and yes, it is exactly what it sounds like: laughing and yoga combined. However, it’s not a comedy show—it’s using breath work that feels similar to laughter in order to release the same happy hormones and release emotions.

      Mind: Prioritize self-love
      According to Holbrook, the #1 thing Leos can do to improve their wellness is to show themselves some love. “Leos need to drop the need for permission or validation from others and trust their own decisions and internal compass,” she said. Look for validation internally instead of from external sources by frequently checking in on how your body and mind feel and letting your feelings and wants guide all your decision making. Also, work on loving yourself more by keeping promises to yourself and becoming more “you.” 

      Body: Fit in more cardio
      Wondering what type of exercise is best for you? While having a balance of strength training and cardio is crucial for every sign, the zodiac suggests that cardiovascular health is most crucial for you. “Maintaining a healthy cardiovascular system is paramount to Leo’s well-being since Leo rules the heart,” Weber explained. Try incorporating more spin classes, long-distance running, or dance classes into your workout regime. 

      Mind: Practice mindfulness
      Good news: You probably are already great about eating clean and fitting in exercise. But the one part of your wellness you probably need to work on? Mindfulness. “Virgo is the sign that rules health, so Virgos are usually already disciplined about their diet and exercise regime,” Weber said. But she said Virgos can be incessant overthinkers and maybe too hard on themselves when it comes to sticking with their routines. Mindfulness is a great natural remedy for a Virgo. This can help them calm their thoughts and redirect them in more optimistic, self-loving ways.

      Body: Connect with nature
      Holbrook explained that the Earth is a Virgo’s place of wellness, meaning Virgos feel safest, happiest, and healthiest when they can surround themselves with nature. This year, make sure you’re connecting to nature on the reg; get connected to nature no matter where you live or what space you have by growing plants, flowers, or herbs in your home or outside in a garden or by taking more walks outside and working out outdoors when possible.

      Mind: Put your happiness first
      According to Holbrook, Libras need to stop prioritizing the needs of other people and make this the year of filling your own cup up first. Because of your peace-keeping nature and likability, you’re probably a chronic people pleaser and go out of your way to help others. But this often drains Libras, leaving little energy to take care of themselves. In 2022, commit to taking care of your happiness first. Pick non-negotiables (like daily movement or meditation), and say no when you want to say no.

      Body: Drink more water
      According to Weber, Libra governs the kidneys, so maintaining hydration is vital. Drinking plenty of water helps the body’s detoxification system work optimally as well as helps to maintain energy levels so Libras can have the energy for social plans and building connections. Bonus: Drinking more water adds to that gorgeous glow that Libras are so famous for. 

      Mind: Blow off steam
      “Scorpios can be super intense because they feel everything so deeply,” Weber said. While their passion is admirable, it can also wreak havoc on their stress levels, so finding an outlet that lets off some steam is crucial to their well-being. “Scorpios are complex creatures, and what works as a release for one Scorpio isn’t going to have the same effect for another.” In other words, find what works for you to blow off some steam, whether it’s meditation, therapy, exercising, or a hobby like painting.

      Body: Prioritize gut health
      Gut health is crucial, regardless of what time of the year you were born or what zodiac sign you are, but, according to Weber, Scorpios can be especially prone to constipation and other gut issues. She suggested prioritizing gut health by loading up on fruits and veggies, talking to your doctor about taking a probiotic, and eating more fiber.

      Mind: Find an adventurous hobby
      Holbrook said Sagittarians love travel, but they should also find a hobby in their regular life. In between weekend getaways and summer vacations, you can bring that sense of adventure by trying something new. For example, sign up for a course that will blow your mind, get creative by diving into a new art project, or try a fitness class you would never try before like pole dancing. You can try looking up a place you’d like to travel to and bring the travel to your home with a virtual cooking class, foreign film, or learning a new language.

      Body: Sweat it out
      “Since Sagittarians are fire signs, getting their sweat on in the gym or a hot yoga studio is so important,” Holbrook suggested. Prioritize getting hot this year with heated workouts, tough cardio that makes you sweat, or even by consistently visiting a sauna. However, Sagittarians can push themselves too hard and can be in danger of overworking themselves. Make sure you listen to your body to get the most out of your workouts and avoid injury. 

      Mind: Have more fun
      Capricorns are already good at pushing themselves, and the practice that will boost their wellness and provide more balance is to have more fun. Holbrook explained it’s important for Capricorns to take pressure off by giving yourself more time to simply enjoy life. “When you thrive physically, mentally, and emotionally with more joy and fun in your life, so do your wallet and your success, so don’t feel guilty about wasting time” she said. Make time for the things that keep you enjoying life, like exercise, laughter, time with friends, and adventures. 

      Body: Get deep tissue massages
      Capricorns work hard and often undertake tasks that take a high degree of mental and physical effort. “Forget telling a Capricorn to take it easy and rest a while—they won’t listen to you!” Weber said. A Capricorn needs to find time to relax once their work is done, so a deep tissue massage can help ease tired muscles, aches, and pains. Not able to spend $$$ on a deep tissue massage (’cause same)? Try self-massage, which can be just as effective but totally free. For bonus wellness, you can add some aromatherapy to the massage oil, and you have a winning Capricorn wellness hack. 

      Mind: Plan vacations and trips
      According to Holbrook, there is nothing an Aquarian needs more than to feel free and adventurous—it makes them feel like their truest, happiest, and most present selves. Her advice for 2022 is plan more vacations this year. Whether you have a staycation or travel across the ocean, invite your best friends or go solo, or save up for months or do activities that are totally free, fit in more time this year to explore new places and escape your normal environment.

      Body: Detox your sleep routine
      Having trouble sleeping, staying up too late watching Netflix, or waking up exhausted? The stars get it. Weber explained that Aquarius’s planetary ruler, Uranus, influences the nervous system, which means Aquarians need to calm their often-frayed nerves. If they’re not, their overstimulated nervous system can lead to insomnia. Upgrade your sleep routine to relax the nervous system before bed by sticking to a schedule, having time to unwind, and providing a calming environment.

      Mind: Foster your support system
      “Pisces are very sensitive, so they can take on everything, including blame,” Weber explained. Because of their sensitive nature, they usually end up in caretaking roles to help others. Maybe you’re the friend everyone goes to for advice or your family depends on you. But you need to be taken care of too. To ensure you have a support system to help you release pressure and emotion, Weber suggested seeking out consistent therapy or fostering a system of friends, family members, and even colleagues you can go to for advice and support.

      Body: Start a health vision board
      It’s time to get super clear about your health goals, whether it’s running a marathon or eating a plant-based diet. “2022 is Pisces’ year to dive into their greatest dreams and bring their visions to life,” Holbrook said. She suggested Pisces create a vision board to manifest their greatest health dreams into reality, since getting into a creative state is when Pisces feel most connected and inspired. Either write down your health goals or add pictures that represent what you want, whether it’s more energy, better sleep, less anxiety, or a healthier diet. Every time you look at your vision board, you’ll be inspired to be healthier.

      The Self-Care Activity You Should Try
      based on your zodiac sign More

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      Could Intermittent Resting Be The Key To Your Fatigue Problems?

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      Ever randomly left your desk mid-morning to bask in the sun, head buried in a racy novel? Or taken a quick post-run nap on your lawn? You’re in tune with your body’s needs and on the right track, according to experts. There’s a term for these regular breaks — Intermittent Resting.
      You’re probably already familiar with the term Intermittent Fasting — cycling between eating what you like and restricting your food intake via techniques like the 5:2 and 16:8. For the uninitiated, the theory goes like this: by giving your body a break from food you can not only lose weight, but potentially improve your metabolism and reduce your risk of certain diseases such as heart disease and diabetes.
      Now, health and fitness experts are talking about Intermittent Resting, the idea that the body also needs to cycle through small bursts of inactivity (activity fasting, if you will) in order to perform at its best. So, can scheduling rest with the enthusiasm you usually reserve for scheduling workouts really support your health and fitness goals?
      REST AND DIGEST
      Nahid de Belgeonne, a former fashion industry employee and owner of a London-based fitness studio Good Vibes started creating deliberate pockets of rest throughout the day — a kind of deliberate down time — once she discovered the power of rest.
      That she felt happier, healthier and more productive as a result of her new regime will come as news to nobody. But she also credits intermittent resting with making her fitter, stronger and improving her quality of movement. She now trains others in the art of snacking on rest via her yoga-meets-meditation technique, The Human Method.
      READ MORE: The 16 Best Mental Health Podcasts To Help You Cope With Anxiety, Depression, And More
      RHYTHM AND SNOOZE
      Nahid explains that her theory is based on the body’s ultradian rhythms. The sister science of circadian rhythms – which control your 24 hour sleep-wake cycle – ultradian rhythms refers to the cycles that the systems in your body move through during the waking day. The concept is nothing new; it was proposed in the 1950s by sleep researcher Nathaniel Kleitman, whose contribution of the field of shut-eye is such that he’s often referred to as the ‘father of sleep’.
      That the wellness industry is finally sitting up and taking notice doesn’t surprise Dr Kat Lederle, chronobiologist and sleep coach at the sleep education platform Somnia. “We’ve seen significant scientific interest and progress in nutrition, fitness and sleep — circadian health is the next big topic,” she explains.
      While much of the focus in recent years has been on how your behaviour impacts your ability to fall – and stay – asleep, your behaviour impacts your waking function, too. “The body clock is made up of two clusters of 50,000 cells in the hypothalamus and we refer to that as the suprachiasmatic nucleus (SCN),” Dr Lederle explains. “The SCN is like a conductor, setting the timings for everything else that happens in your body, so while your ultradian rhythms vary from system to system, your body clock ensures they’re working in harmony together. If your internal rhythms become misaligned, that can lead to all sorts of problems.”
      It’s thanks to a raft of circadian rhythm research that we now understand that the repercussions of this ‘misalignment’ extend far beyond a night spent tossing and turning. A disrupted body clock has been shown to interfere with everything from your appetite to your co-ordination and mood. Extreme disruption, the likes experienced by shift workers, has even been linked with depression.
      But if the behaviour that contributes to a broken body clock sits on a sliding scale, with the shift workers whose livelihoods depend on keeping variable hours at one end. On the other, you’ll find the kind of habits you know you shouldn’t do, but you probably do anyway — working through your lunchbreak, doing a HIIT session when your body is begging for yoga and reading the internet instead of your book come bedtime.
      It’s these everyday behaviours, Dr Lederle explains, that present an opportunity to optimise your circadian health. “By becoming more aware of your body clock and adopting behaviours that supports its optimal functioning, as opposed to railing against it, you can not only reduce your risk of various diseases, but improve your day to day functioning.”
      Essentially, it’s about practising sleep hygiene, but for the waking day, too. And among the tools in Dr Lederle’s ‘wake hygiene’ toolkit is a habit that sounds a lot like Intermittent Resting. Regular rest, it transpires, is the backbone of good body clock behaviour.
      “I call them ‘mini breaks’, but they amount to the same thing — taking a break of up to 20 minutes every 90 minutes or so. For me, it’s sitting back for a moment and bringing an awareness to my breaths. But I think the key is doing something in that time that you enjoy. It’s not paying your bills or contacting your accountant — it’s something you’ve chosen to do.”
      READ MORE: Struggle to Get to Sleep? Try These 5 Breathing Techniques
      PAUSE FOR EFFECT
      What seems to elevate Intermittent Resting from your average work break is its intuitive nature; the idea that tapping into the times when your body is best primed for activity and rest could be a useful tool for those in the business of incremental gains. “Mini breaks are just one example of how aligning your schedule with your body clock can support your health goals,” adds Dr Lederle, who gives the example of planning when you exercise.
      If the idea of taking a 20-minute break every 90 minutes makes your heart race (not the goal), even breaking for five or 10 minutes can help. “I’m a huge believer in doing your own experiments and seeing for yourself what works for you,” adds Dr Lederle. “If you’re truly free to plan your life in the way that suits you, the repercussions on your health and wellbeing could be huge.”
      READ MORE: How To Get Better Quality Sleep
      Make Intermittent Resting Work For You
      Take a chronotype holiday
      Dr Lederle suggests taking a five-day trip with the goal of tuning into your natural waking and sleeping hours. Go to sleep when you feel tired, rise when you’re ready and avoid sleep saboteurs like screens. “By day five, you should know what your natural sleep timings are, and ideally you’ll start sleeping in that time window every night.”
      Find out your MEQ
      By now you’ll already known what hours you like to sleep, but for a more scientific approach, take the Morning-Evening questionnaire. There are 19 questions designed to tell you where you sit on the sliding scale of morning person and evening person.
      Keep an energy diary
      You’ll know intuitively when your energy ebbs and flows throughout the day by the times you usually reach for a coffee or a snack. Start consciously tuning into your feelings, and noting them down. Look out for the obvious signs, like yawning, as well as how engaged you feel in a task. Keep it up for a week and see what patterns you notice. This will guide you to your own Intermittent Resting breaks.
      Make it stick
      Your body clock is like a baby – it loves routine. “Anything you do that’s part of a routine will help your body clock to know what to expect, be that the time you do a workout or when you eat your lunch,” adds Dr Lederle. Once you’ve identified your energy peaks and troughs, schedule your breaks accordingly, and stick with it.

      The article Can Intermittent Resting Help You Reach Your Goals? was originally published on Women’s Health UK.

      READ MORE ON: Activity Fasting Health Advice Intermittent Resting Mental Health mental health advice More

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      6 Changes an OB/GYN Wants You To Make RN

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      We’re flooded with health tips on a regular basis (“Don’t eat this!”, “Buy this supplement!”, “Work out more!”), and figuring out how to keep our bodies healthy can feel overwhelming. Between influencers, specialists, and bestselling books, it’s difficult to know who to listen to and what advice to take. At The Everygirl, our mission is to make wellness less overwhelming (because taking care of your body should be easier and feel more natural than asking for a raise or cultivating a killer wardrobe). As the resident wellness editor, I’m on a mission to bring you only the top experts (who know their stuff) and advice that will actually help improve your well-being instead of causing you stress, anxiety, or guilt. 
      While you might know that eating veggies and moving the body are crucial daily habits, so is tending to your sexual health—and most of us aren’t paying enough attention to it. So I asked a leading women’s health expert and gynecologist the most basic tips that everyone with a vagina can adapt today to become a bit healthier by tomorrow. Dr. Mary Jane Minkin, MD, OB/GYN, is basically your neighborhood gynecologist who also happens to be a leading professor at Yale University and has been honored by The Connecticut Women’s Hall of Fame for her significant contributions to the care and well-being of women (NBD). Here are six easy changes she recommends everyone can make for better health. 

      Meet the expert
      Mary Jane Minkin, MD, OB/GYN
      Gynecologist and Clinical Professor at Yale University

      Stop…
      1. Relying on “Dr. Google”
      PSA: Call your doctor with questions and concerns instead of typing it into Google. Besides the common WebMD anxiety (Googling a small headache or minor pain can spiral into major health anxiety), Dr. Minkin also warned that there’s a lot of false information that can be damaging. “Don’t believe everything you read on the internet,” she advised. “Googling your questions can be helpful at times, but it’s always a good idea to check with your health care provider instead.” In other words, feel free to search for things like how to naturally improve energy if you’re feeling a slump (eating an apple, getting outside, or moving the body can’t hurt!), but for making conclusions about your health and symptoms? Leave that job for a professional, not a search engine.
       
      2. Waiting for a reason to see your gyno
      Abnormal symptoms, family planning, painful periods, and switching birth control methods are all great reasons to visit your gyno, but they’re not the only reasons. In fact, you should make regular visits to your doc even when you don’t have a reason at all. “Wanting to be healthy is the only reason you need to see your OB/GYN,” Minkin encouraged. “It is absolutely necessary to schedule routine appointments to monitor your health as you age.” The general rule of thumb is an annual gynecological checkup, but talk to your doctor about what frequency makes sense for your body, symptoms, and lifestyle.
      Minkin also advised that it’s most important to feel comfortable with your provider. While you still need appointments with a gynecologist to receive the recommended pap smears, exams, etc., regular checkups with a knowledgeable physician’s associate, nurse practitioner, or midwife is fine, as long as you feel safe, heard, and comfortable with them.

      3. Using scented soaps, washes, tampons, etc. “down there”
      While vanilla-scented wash or tampons with a “fresh” floral scent might sound alluring, they’re probably not good for you. For one reason, vaginas are not supposed to smell like vanilla or florals—they’re supposed to smell like vaginas (and that’s OK!). If you notice an abnormal scent coming from your period, discharge, or the general “down there” area, Minkin recommended talking to your doctor to rule out infections and evaluating what hygiene products you’re using. “A lot of products (especially scented) throw off the vagina’s pH balance,” she warned. “To balance yeast and bacteria in the vagina, swap the fancy soaps for a non-toxic, unscented, and pH-balancing external wash. A healthy vagina is an acidic vagina!” PS: That goes for toys, condoms, and anything else that might come in contact with your vagina. Unscented is best.
       

      And start…
      4. Tracking your cycle
      If you don’t have a go-to app or old school calendar method to keep track of your cycle, you need to (even if you don’t think there’s a “reason” to know when you’re getting your period). “It’s important to keep track of your menstrual cycle to know your timing of ovulation, whether or not you are trying to conceive,” Minkin said. “When you are familiar with your cycle, you’re better equipped to recognize when something might be wrong or irregular.” Knowledge is power, and that goes for your fertility cycle too. Use an app like MyFlo to record symptoms like migraines, PMS, cramps, and acne, or simply mark on your calendar the first and last day of bleeding so you can look for any irregularities. And if you don’t get a regular period, tracking any symptoms can help you identify patterns and possible causes. 
       
      5. Examining your breasts regularly
      Putting on a face mask and dry brushing might be regular acts of self-care you know and love, but I’d like to suggest a new self-care practice to add to your routine: examining your breasts. Whether it’s before bed, any time you’re in the shower, or once a week, turn feeling yo’self into a regular habit so you know what your breasts feel like and can detect any changes or abnormalities early on (for how to perform a breast exam, click here).
      “Although OB/GYNs aren’t supposed to officially recommend breast exams, we do promote ‘breast self-awareness,’ so make sure you know what your breasts feel like and report any changes you notice to your health care provider,” Minkin said. The point is not to worry about every lump, bump, or tenderness but rather to know your breasts so well that you know when you feel something abnormal. Knowing your body is the most powerful tool for our health we have access to, so start practicing self-awareness with regular breast exams. 
       
      6. Taking safe sex seriously
      I don’t know who needs to hear this, but your use of protection should not be determined by your possibility to get pregnant. Whether you’re on oral birth control, have an IUD, are with someone of the same sex, or cannot get pregnant for whatever reason, you should still use protection when having sex with a new partner or multiple partners (you can never be too safe). If you’re unsure, ask your doctor about what safe sex method is best for you and when a form of protection is necessary. Also, Minkin recommended regularly getting tested for STIs (at least annually if you’re using protection, but the best practice is to both get tested before any new partner). Minkin’s slogan? “There is a Trojan for everything.” Always have some form of protection on hand, just in case. 

      5 Things You’re Doing to Your Vagina That You Shouldn’t Be More