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      You Should Be Eating In-Season Produce—Here’s Why, and How To Make It Easier

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      While many of us have year-round access to a wide range of fruits and veggies and eating a variety of produce is crucial for health, prioritizing in-season produce should be your next nutrition goal. It’s great that we have access to produce from anywhere at any time of the year in our grocery stores (tropical fruits like bananas and mangoes are available in the Midwest even during wintertime, West Coast fruits like avocados and lemons are available at all times on the East Coast, and we can always find berries, peppers, or apples, even if they’re not in season), but it’s important to prioritize what is local and in season for many reasons. As a certified nutrition coach, I teach clients that seasonal foods are crucial and help them achieve a better diet. Read on to find out why it’s so important to eat foods that are in season (and how). 

      Why it’s important to eat what’s in season
      It tastes better
      When food is imported, it is often picked earlier in its ripening process so that it is not overly ripe or bad by the time it arrives to its destination to be sold and eaten. Local foods (and therefore foods that are in season near you) are able to grow until they reach their peak ripeness since they do not need to last through travel. The longer a fruit or veggie is able to grow on its vine, branch, or bush, the more flavorful it will be, meaning juicier, tastier, and more delicious produce.

      It’s more nutritious
      Since it can grow longer than traveling produce, local produce also has more nutrients. Locally grown food is picked at its peak ripeness, when it’s most dense with nutrients. Also, produce begins to lose the amount of nutrients after about 24 hours of being picked, and traveling produce can also lose nutrients from being exposed to temperature changes, artificial light, and air. Local produce is typically grown until it has peak nutrients and isn’t exposed to the many ways used to keep produce fresh while traveling that can typically lower nutritional content. Note: If in-season produce is less available to you, don’t worry. Traveling produce still has tons of nutrients, and organic frozen produce is frozen at peak taste and nutritional value so you can reap similar benefits. 

      It’s usually cheaper
      When there is a large amount of local produce, the cost usually goes down (AKA basic supply and demand). When food has to be imported, the cost also needs to account for the travel accommodations and labor to get it to you. Imported food also often has to be specially packaged and stored to keep it at a certain temperature since it is traveling to a different climate. In-season food and local produce are typically cheaper because they require less cost to get to you. Of course, “cheaper” might only be a few cents, but over time, it adds up. Know that healthy eating doesn’t have to be expensive—shop at your local farmer’s market or the local section of your grocery store for more affordable options.

      It supports your body’s seasonal needs
      Our bodies need different things in different seasons. For example, many citrus fruits are in season during the winter, and citrus fruits are packed with vitamin C, which is good for supporting the immune system during a season when it could often use a pick-me-up (colder weather means cold and flu season!). Other winter produce include carrots, celery, and winter squash like butternut squash, all of which are great for a warm winter meal like soup. Likewise, summer produce has many benefits that our bodies need more of during that season. For example, fruits like cantaloupe and mangoes have beta-carotene, which a new study suggests can help prevent skin damage (but you know you still need to load up on SPF too, right?). It’s no coincidence that nutrients in fruits and veggies correlate to the fluctuating needs of the body from season to season.

      It’s good for the environment
      Buying food that has been imported means that it has left a bigger footprint on the environment due to the packaging, water, and fossil fuel necessary to get the produce from one location to the next. When produce travels from afar (instead of from a truck to your distributor or grocery store), more energy is spent to transport, refrigerate, and store it, and more packaging is needed to keep it fresher for longer. You can also support local farmers by buying locally sourced produce at your local grocery stores or farmers markets. Farmers markets themselves promote sustainability because many local farmers use certified organic practices, which reduces the amount of synthetic pesticides and chemicals that pollute our soil and water.

      Interested in eating in-season foods? Here’s how to start:
      Now that you have some insight on why it’s important to eat seasonally, how do you get started? The first thing to do is know what is locally in season in your area using a resource like The Seasonal Food Guide. Then, make a list of what products you like from that list or even ones you haven’t tried before but want to try. Shopping at your local farmers market instead of a chain grocery store whenever possible is a great way to ensure everything you’re buying is local and sustainable, but most grocery stores or produce labels will flag local products. If these aren’t options for you, just purchase organic versions of whatever is in-season food, as these are most likely to be the most local and will still contain similar benefits if they’re not.
      As for knowing how to eat the in-season food, make a Pinterest board with recipes that include the fruits or vegetables so you can make your shopping list and buy everything you can locally. Bonus tip: If you’re worried about wasting food or money because you’ll never eat all that produce before it goes bad, chop up and freeze any fruits and veggies to defrost later, add them to dishes like stews, or use them in smoothies for a seasonal boost.

      How to Hygge-ify to Your Diet More

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      Millennials Are Turning 40, But How Healthy are They, Really?

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      As the eldest members of the generation accused of never wanting to grow up enter their fifth decade, one older millennial writer consults the experts to give her peers a general check up – and asks how they might fare in middle age and beyond.
      Allow me to introduce myself: My name is Anna, I was raised on Friends and I used to call myself a digital nomad (cringe).
      I’m also bisexual, earn my crust as a self-employed writer-slash-podcaster and I’ve just managed to buy a small flat in Margate, which I share with my best friend – a gay man.
      READ MORE: These Are The Top 10 Health Conditions Affecting Millennials Today
      I have no pension, I’m single, and a scroll through my grid would reveal captioned posts on the subject of everything from managing anxiety to cold water swimming.
      No, I haven’t copy-and-pasted my Instagram bio – although admittedly there is some crossover. I’m telling you this by way of letting you know that I’m a millennial. And if you happen to have been born sometime between 1981 and 1996, I suspect aspects of your life look a lot like mine.
      We have two men called Neil Howe and William Strauss to thank for the term, millennial. And in the years since they coined it in 1991, ‘millennial’ has gone from being a descriptor to an insult.

      25% of the world’s population are millennials, totalling 1.8 billion people worldwide.

      To baby boomers – those born between 1946 and 1964 – we’re spoiled, insecure commitment-phobes who care more about Instagram likes than a mortgage.
      To Gen Z (born 1997 to 2015) we’re ‘cheugy’ – a term doing the rounds on TikTok (where else?) that loosely translates as a blend of basic and past it. And don’t get them started on our side partings.
      But perhaps the most cutting among the insults levelled at my generation is that we’re the ones who refused to grow up. It’s ironic, then, that the oldest of our cohort turn 40 this year.
      Meghan Markle celebrated her fortieth on 4 August followed by Fearne Cotton, Rebel Wilson and Beyoncé in September.

      While my own Big Birthday is still three years away, seeing my peers on the cusp of midlife has left me feeling reflective.
      That millennials are entering positions of financial, political and social power during the biggest humanitarian crisis since the second world war is more than a little daunting.
      But quite besides the fact that we’ve thoroughly outgrown the labels of ‘kidults’ and ‘snowflakes’ – to tell the truth, they never really fitted in the first place – I want to know how our health is faring as we reach this milestone.
      READ MORE: Meet Evie Richards — The Millennial Making Cycling Cool Again
      Plus, what the choices we’ve made so far will mean for our wellbeing – now, and in the decades to come.
      How Healthy are Millennials, Really?
      That ‘millennial’ is almost synonymous with ‘wellness’, I hope, bodes well. While the origins of wellness as a movement can be traced back to the 1950s, it was between 1980 and 2000 – while millennials were all being born – that it began to gain momentum, coming of age around the same time we did.
      The Global Wellness Institute put the movement’s ‘tipping point’ at 2010, after which fitness, diet, healthy living and wellbeing offerings proliferated.
      While mine certainly isn’t the first generation to take an active interest in our health, I don’t think it’s a stretch to say that we were fundamental in making wellness a credible, 360-degree health concept that means far more than simply not being ill.

      Nor does doctor, private health coach and fellow millennial Dr. Christie Lewis. ‘I’d certainly agree that millennials are more aware of the benefits of good nutrition, exercise and low stress levels than any generation before us,’ she tells me, from her consulting room.
      20% of millennials have changed their diet to reduce their impact on the planet
      Take our health and fitness spending – there are countless studies that show millennial continuously spend an impressive amount on health and fitness.
      Meanwhile, the number of vegans has risen 350% over the past 10 years, with millennials making up one third, according to The Vegan Society.
      What Drives Millennials’ Health Consciousness?
      ‘There are a number of factors, from the acceleration of research into preventative medicine to how pivotal a role social media plays in our lives,’ adds Dr. Lewis. Something that speaks to both, she explains, is the rise of doctors-slash-influencers.
      ‘The fact that social media users have been able to access scientific research, explained in an accessible way and by aspirational figures, has gone a long way to increasing engagement with health topics – particularly the kind that were previously considered taboo, like mental illness and menopause.’
      READ MORE: Less Sex Could Lead To Early Menopause, According To This Study
      As to whether taking an active interest in our health will translate into a healthier midlife and beyond, Dr. Lewis is optimistic. ‘If you form healthy habits earlier on in life, you’re more likely to continue them through to your middle years,’ she explains.

      This is significant, since one of the best predictors of living well when you’re older is developing healthy habits by the time you reach middle age.
      “Form healthy habits earlier in life and you’re more likely to continue them into middle age”
      Take a 2020 study published in The BMJ; having four out of five low-risk lifestyle habits by the age of 50 (never smoking, eating a good diet, maintaining a healthy weight, doing 30 minutes of daily exercise and drinking a moderate amount of alcohol) meant female participants were likely to live chronic disease-free for 10 more years than those who hadn’t established those healthy habits in their forties.
      There are several lifestyle factors that can help reduce your risk of developing conditions such as cardiovascular disease, like following a balanced, predominantly plant-based diet and keeping your body moving,’ adds Dr. Lewis.
      ‘Weight bearing exercises in particular can help to lessen the risk of osteoporosis, seen disproportionately in women due to hormonal changes,’ she continues.
      The latter is just one of many conditions that she anticipates being less of a burden on our generation, thanks to the rise in supplementation of one vitamin in particular.
      READ MORE: The Top 2 Reasons Why Millennials Cheat On Their Partners
      ‘Vitamin D deficiency can lead to a number of health conditions, so the fact that our generation has increased knowledge about supplementing it – as more research about its benefits has been published – makes me hopeful,’ Lewis explains.
      Are Mental Health issues Common for Millennials?
      But while Dr. Lewis paints a positive image of our physical health in midlife, I suspect the outlook is rather less favourable when it comes to our minds.
      I’ve had several spells of depression, which I needed to take antidepressants to relieve. Most of the creative, high-achieving men and women in my friendship group have had a similar experience with mental health, which is representative of millennials more generally.
      We’re more likely to be depressed than any other generation – lonely, too – with fingers pointing at everything from entering the job market in the wake of the 2008 financial crash to the housing crisis and the un-put-downable nature of our smartphones.

      50% of millennials spend more than three hours a day on their phones

      So I can’t help but feel nervous as we enter our fifth decade – one in which we’re statistically more likely to become a carer to an elderly relative, experience myriad physical and mental symptoms as we go through the (peri)menopause and face mounting professional and financial responsibilities.
      Dr. Emma Svanberg has a front row seat when it comes to the emotional baggage many women in their forties wrestle with.
      A clinical psychologist who often supports mothers, she’s keenly aware of the pile-on of pressures, though she remains optimistic that millennials will rise to the challenge.

      “We’ve created a language and a blueprint for a model of happiness, beyond the traditional”

      ‘Particularly since the #metoo movement, millennials have highlighted many questions about gender equality and the harmful experiences that were too often accepted by previous generations,’ she says, referring to the ways in which we’ve railed against prescriptive social norms.
      READ MORE: If You’re A Millennial, Your Risk For Colon Cancer Just Doubled
      When I think of all the terms we’ve normalised along the way, there are too many to count. From polyamory to being child-free and happily single, we’ve created a language and a blueprint for a model of happiness beyond the traditional (read: marriage and kids) kind.

      57% of millennials have never married, and one in four won’t have married by their fifties

      ‘Millennials have been instrumental in the increased diversity of the concept of family, and for changing expectations of gender roles in parenting,’ Dr. Svanberg explains. On the whole, she believes this will serve us well: family units and partnerships will be shaped more by individuals’ wants, as opposed to society’s say-so.
      But there’s a ‘but’. ‘This can also make parenting more challenging, since we’re trying to do something that’s already immensely difficult while writing our own stories.’
      Millennials at Work: How a Generation Impacted Workplace Mental Health
      Nowhere is millennial-made progress within mental health more profound than at work.
      ‘The movement for mental health to be taken more seriously in the workplace has absolutely been from the ground up, with millennials driving the change,’ says James Routledge, 30-year-old founder of workplace mental health coaching service Sanctus and author of Mental Health At Work.
      ‘If companies want to attract and maintain millennial talent, they need to demonstrate that they have a good mental health culture and that they support flexible working,’ he adds.
      Routledge is confident that as this emotionally-aware generation moves into positions of power and responsibility, it’ll take action to give mental health parity with the physical kind.
      ‘We’re already seeing this with paid leave for pregnancy loss, and hopefully as millennials move into middle age, we’ll see greater support for workers caring for elderly parents, too.’
      READ MORE: Your Postpartum Periods Might Be Heavier And More Irregular Than The Ones You Had Pre-Pregnancy
      That’s not to say that all facets of physical health are taken seriously – not least when they’re ones that exclusively impact female bodies.
      Journalist and presenter of BBC Radio 4’s Woman’s Hour Emma Barnett – who shares details of her struggle with endometriosis and adenomyosis in her book Period: It’s About Bloody Time – is one notable millennial who’s used her platform to make female health conditions newsworthy.

      “Millennials have shown that women can hold both power and physical vulnerability at once”

      That one of the most fearsome political interviewers speaks openly about her crippling period pain is powerful – and indicative, I’m learning, of a unique millennial strength: the ability to show both power and vulnerability at once.
      ‘To show pain, to show suffering, can be viewed as weak; we’re educated to believe that’s weak,’ says Barnett. ‘But actually, even to put one foot in front of the other with conditions like endometriosis and adenomyosis, you’re the toughest woman I know.’
      I put it to Barnett that the way in which millennials, like her, have been open when it comes to talking about periods stands us in good stead for what happens when they stop.
      But when it comes to the (peri)menopause, Barnett believes we won’t be the change-makers. ‘Women in the generation above us are talking about it now, and we’re going to be the inheritors of that,’ she says. ‘I feel grateful to the women who have come before me on that.’
      What Wellness Lessons can Millennials learn from Gen Z?
      While props are due to the generation above us, we have a lot to learn from the one below, too. ‘Members of Gen Z are so much more aware of the systemic issues causing mental health issues than we were,’ adds Dr Svanberg.
      ‘This means they may be better adapted to abandon the perfectionism and chronic dissatisfaction that many older millennials struggle with after being brought up in the 1980s and 1990s,’ she continues – ‘when success and outcomes were prioritised over growth and development.’
      She argues that while it’s true that millennials started talking about mental health openly, they often do so in an intellectualised way.
      READ MORE: 6 Tips On How To Protect Your Mental Health During The Coronavirus Pandemic
      ‘We’re still not truly able to contain and validate people’s distress because we can still feel uncomfortable with genuine vulnerability,’ she shares. This resonates, hard.

      “My millennial friends were keen to tie my difficult emotions up in a neat little bow”

      Over the second lockdown, I had a sports injury that required surgery and, without the crutch of exercise, I experienced an episode of depression.
      When I voiced what was going on, the millennials in my circle were keen to tie my problems up in a neat bow: ‘Oh well, it’s a good time to get it done! What else would you be doing?’
      There was a need to patch it up and move on – which, ultimately, made me feel I was being too negative or exaggerating how bad I felt, which only increased the depressive feelings. Clearly, we’ve not got this self-compassion thing licked.
      Health and Happiness: Why this isn’t a Generation Game
      I’d be lying if I said I wasn’t nervous about what midlife holds for me. But during this past 18 months of lockdowns and restrictions, I’ve felt grateful for the archetypal millennial lifestyle I’ve built.
      My meditation apps, my yoga habit, my collection of single thirty-something friends; my lifelong commitment to social justice; the life-processing memes sent by friends across the world via Instagram or WhatsApp.
      This millennial baggage, as ridiculous as it might sound, is what got me through a year of career pivots and pirouettes, isolation from my family in another country, and oppressively tragic world events.
      But the other thing that got me through? The wisdom of generations older and younger.
      During this weird time, I’ve relied on the compassion and kindness of baby boomers, the more relaxed and existential beliefs of Gen Xers, and the progressiveness and openness of Gen Zers.
      It’s a comforting thought that, however well I fare in middle age and beyond, I’ll do so with the support of the people I love, regardless of what year they were born.

      This article was originally published in the September issue of Women’s Health UK.

      READ MORE ON: Fitness Advice Health Advice Mental Health millennials More

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      Are You Ready to Make The Switch to a Menstrual Cup?

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      In a world of fast fashion, palm oil and David Attenborough, I’m a typical millennial – swinging between being a vego-leaning reusable coffee cup owner and that drunk ordering chicken nuggets. But the news that the plastic in a packet of sanitary pads is equivalent to four single-use bags is sobering, even when it isn’t being delivered in Dave’s dulcet tones. Enter: the menstrual cup.
      You probably remember it as the menstruation solution that elicited the loudest chorus of ‘eww’ during sex ed. Popularised around 20 years ago, the silicone ‘cup’ is designed to sit in your vaginal canal and collect, rather than absorb, your period blood. Presented with a solution that swerves the huge environmental impact, I decide to give it a go and start with a menstrual cup.
      READ MORE: Is It Safe To Have Sex While Wearing A Menstrual Cup?
      Leaky Start
      My first impression is along the lines of ‘square peg; round hole’ – next to a tampon, it looks huge. I study diagrams before I feel confident enough to try it. The first time, I put it in too high. Since it works by forming a seal on your canal wall, this can lead to leaks. 
      I discover my error after a workout first thing and leaking all over my leggings (inserted correctly, a menstrual cup can be worn while you exercise). To be fair, the instructions specifically state not to put it in too high – it sits much lower than a tampon – and, with the help of an online tutorial, I get it right second time (I know because I can’t feel it at all). After a few bathroom checks, I feel pretty confident and leave it in all day at work, removing the need for a tampon-up-the-sleeve situation entirely. How often you empty it depends on your period – four hours for heavy, up to eight for light – and while I preferred to change it at home, it’s doable on the move – just empty it into the toilet and rinse before putting it back in. More

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      5 Things To Try if You Feel Stressed During the Holidays

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      Sure, many of us are wrapping up the year with a calendar full of family time and happy traditions, but this time of year also brings holiday stress like figuring out a budget for all the gifts you need to buy or finding time for every event. Throw in pressure at work and less energy from the lack of sunlight and it seems like we’re all doomed. Even as a wellness editor and health coach, my only health goal this season is to stress less. After all, the point of physical health is for mental health—eating nourishing foods and moving our bodies are simply tools to help us live our happiest lives. Since the holidays are known as the most stressful time of year (just as much as they’re known as the most wonderful time of year), I gathered the best tips to decrease stress in every area of your life so you have the most enjoyable, happy, and stress-free season possible. The Ghost of Christmas Present will thank you. 

      1. Try CBD
      We’ve talked a lot about CBD for deeper sleep and even help reaching orgasms, but this super ingredient should not just be reserved for the bedroom. CBD can help promote a sense of calm and stress relief without making you tired or have lower energy. Whether you’re stressing about an overpacked schedule, year-end work presentation, or just feel more stressed because of the time of year (the weather outside is frightful AF), CBD might be the secret ingredient you’re missing.
      We love Equilibria because their products are high-quality, organically grown, and made without GMOs, heavy-metals, and pesticides—it’s basically like the farm-to-table version of CBD (and when it comes to supplements, it’s so important to know where they’re coming from). To stay calm, help your body relax, and overall decrease stress, add the Daily Drops to your morning coffee for sustained stress relief throughout the workday, rub the Calming Roller onto pulse points for a stress relief boost before meetings, or take the Daily Softgels for increased stress relief over time.

      Equilibria
      Daily Drops
      Buy any two stocking stuffers, get one free from now until Dec. 13, and use code theeverygirl for an additional 20% off!

      Equilibria
      Dynamic Roller
      Buy any two stocking stuffers, get one free from now until Dec. 13, and use code theeverygirl for an additional 20% off!

      2. Eat mindfully
      Food can be a major source of stress, especially around the holidays. Whether your stress comes from the chores of grocery shopping, meal prepping, and cooking (it can be so much work!), or your stress is more along the lines of feeling like you broke your “diet rules” during holiday meals, nutrition can feel taxing. Since you have much more important things to worry about than how many calories are in that cinnamon bun or when to go the grocery store, get rid of expectations, rules, or habits and just eat mindfully and frequently check in with your body.
      For those of you who are stressed about how much work cooking is, search for ways to make meal prepping easier for you during this busy season: Is it worth investing in grocery delivery or a meal delivery service to eradicate some stress? Most importantly, frequently check in on what your body really wants for each meal (sometimes it will crave something nourishing like soup, and other times it will crave Chinese takeout—and that’s OK!). For those of you who get stressed about “overeating” at holiday meals, know that there’s plenty of room for mindful indulgences, even in a healthy diet. Give yourself permission to eat foods you enjoy, eat intuitively, and check in with your body. Are you feeling sluggish and need some more veggies to nourish or will you enjoy a slice of pumpkin pie? Forget eating for perfection—eat with the priority of self-compassion and it’ll drastically reduce your stress levels (guaranteed). 

      Source: @alainakaz

      3. Schedule alone time
      I live for a morning and evening routine. I love a warm cup of lemon water and gratitude journaling in the a.m., and I look forward to evening stretches, skincare, and meditation all day long. However, routines feel more difficult to fit in during the holidays (or any other busy time), and we don’t realize that practices we started in the name of “stress relief” are actually making us more stressed. If you’re frustrated that you didn’t make time for a morning meditation or you binged Netflix instead of working out, don’t panic. The goal of a routine (or any self-care practice) is not to check items that you’re “supposed” to do off of a list. Instead, the goal is to do something that makes you feel good, and that might look different every day or season. Your only stress-relief routine should be to make time for yourself every morning and night, and then be OK if what that time looks like changes.

      4. Prioritize having fun
      A realization that changed my life is that the only purpose of the holiday season is to enjoy it. That’s it. The purpose isn’t to buy the best gifts, fit in every single tradition, make the most delicious pie ever, or even see every person you care about. The purpose is just to enjoy it. Once you start reframing the purpose of the season, you’ll be able to start realizing how you’re holding yourself back from that goal and causing stress you could actually get rid of. It sounds so childlike and basic, but it’s the #1 reason most of us are stressed out this time of year. We don’t realize that the items on our to-do list that are meant to make the most of the season are actually keeping us from enjoying it. Before scheduling every event you’re invited to, adding a bunch of different wellness practices to your routine, or deciding what food you’re going to eat at every holiday meal, ask yourself if this truly helps you enjoy your life. If not, you know what to do: thank u, next. 

      Source: Maddie Galassi for The Everygirl

      5. Make a list of the top 10 sources of stress (and then fix what you can)
      Many people avoid facing their stressors or sweep them under the rug until it comes out in moments that wouldn’t typically cause a ton of stress, like your roommate leaving dishes in the sink or your boss scheduling an extra meeting. Spend a few minutes identifying and writing down the top 10 sources of stress in your life. Once you know where your stress is coming from, you’ll be able to find solutions. You can even go so far as to take your #1 stressor and come up with five things you can do right now to minimize it (and then do them). If you find that some of your stressors aren’t solvable, you can begin to accept what cannot be changed. Accepting life circumstances as they are can also help ease stress, even if you can’t actually change them (because you can always change mindset). 

      Lindsay Kramer
      Write It Down, Let It Go: A Worry Relief Journal
      If you feel worried about everything from work to-dos to how you’ll have time to bake that pumpkin pie for a family party, writing it all out will help you organize what needs to get done and (most importantly) release the worry.

      Paper Source
      The Anti-Anxiety Notebook
      Designed by therapists to help ease anxiety (in between actual sessions), this notebook offers tips, exercises, journal entries, and more.

       

      6 Techniques to Reduce Stress That My Therapist Taught Me

       
      Head to Equilibria and get two stocking stuffers to get one free from now until December 13, and use code theeverygirl for an additional 20% off! 
       

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

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      Wondering Why You Keep Getting Trapped Wind? Here’s Everything You Need to Know

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      From bloating to flatulence: trapped wind certainly is a riot of glamorous symptoms. And, if you are dealing with persistent stomach cramps and abdominal pain, then it makes sense to get clued up on why this gastrointestinal issue happens in the first place – and how to best defeat it.
      To guide us on our way, WH has asked Dr Anthony Hobson, a clinical scientist at The Functional Gut Clinic, to share his expertise with us. Think of the below as a knowledge bomb: wind edition.
      READ MORE: Exactly Why You Get Gas And Diarrhoea On Your Period
      What is trapped wind?
      Trapped wind occurs when the gas that occurs in your digestive tract, as a result of you swallowing air or as a by-product of your gut breaking down foods, builds up. This can cause:

      abdominal pain
      bloating
      flatulence
      gurgling noises coming from your stomach

      Why do I keep getting trapped wind?
      First off: there are three reasons as to why you might keep getting trapped wind, with myriad causes. Let’s break them down.

      You’re eating a tad over-enthusiastically and swallowing more air: you’ll feel this higher up in your stomach
      You have a food intolerance: you’ll feel this in your lower abdomen
      Something more serious is going on

      READ MORE: High FODMAP Foods Might Be The Reason Why You’re Always SO Bloated
      What causes trapped wind?
      Eating too fast
      ‘If you eat too fast, you can end up swallowing a lot of gas and air,’ says Dr Hobson. ‘Then you can start burping a lot.’ This is easy to deal with. ‘Just try some small behavioural changes,’ Dr Hobson elaborates.
      What do to do about it:
      ‘Chew your food well before you swallow, and exhale in-between bites.’ If you always wait until you’re famished before you pick up a fork, it’s easy to neglect this, so try not to have your dinner super late.
      Artificial sweeteners
      Worth noting: some artificial sweeteners, like can be found in chewing gum and diet fizzy drinks, are hard for your stomach to break down, and may also cause trapped wind.
      What do to do about it:
      Try avoiding these for a while, and see how you go.
      Food intolerances
      When it comes to the food intolerance potential cause? ‘Gas is produced as a byproduct of fermentation in your gut. You have lots of bacteria in your lower gut, which is good, because they help to breakdown some of your food,’ explains Dr Hobson.
      ‘But if this gets too aggressive and too much is broken down or if your food is not being absorbed properly [as can be the case when you eat foods that you’re intolerant to] you get gas production. You’ll usually feel this just below your belly button on the right hand side of your body but it can spread, and is likely to be associated with flatulence.’
      What do to do about it:
      ‘Some people, for example, may have a mild intolerance to gluten, rather than a fully-fledged allergy. Some have issues with lactose, in dairy products, or fructose, in fruit drinks.’ All of the above can result in an unhappy gut and subsequent trapped wind.
      One thing to avoid? ‘Be wary of at-home allergy tests,’ says Dr Hobson. ‘They can be wildly inaccurate.’ Seeking out a dietician-approved number, or going via your GP, is a better option.
      READ MORE: 9 Gluten-Intolerance Symptoms You Should Never Ignore
      Can trapped wind be serious?
      The third cause is something you’ll need to head to your doctor about. ‘If, as well as trapped wind, you’re dealing with unintentional weight loss, if you’re passing blood when you go to the toilet or if you still have pain after going to the toilet, then go and see your GP,’ advises Dr Hobson.
      What do to do about it:
      They might send you for blood and stool tests, to rule out any serious conditions. Should these come back negative, you may be sent to a dietician, to check about food intolerances.
      Trapped wind in early pregnancy
      ‘In pregnancy, everything is more sensitive,’ says Dr Hobson. ‘This is thanks to the extra abdominal pressure. There are no major changes to your digestion at this time, but everything will be more heightened.’ The extra progesterone that your body produces in pregnancy also plays a role: it relaxes the bowel, which can then, again, cause more digestive issues.
      Why does trapped wind hurt so much?
      When excessive gas accrues in your digestive system, the pressure can cause pain.
      READ MORE: 18 Ways To Stop Feeling So Damn Bloated All The Time
      How long can trapped wind last?
      If you’re getting trapped wind consistently for three months and you’ve tried all the usual lifestyle modifications, then Dr Hobson recommends heading to your GP. (If you are passing blood, obviously head there right away.)
      What does trapped wind feel like?
      When you have trapped wind, you might feel that you are bloated, as well as crampy or stabby stomach pains.
      This article was originally published on Women’s Health UK

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      How to Cope With These Common Holiday Triggers

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      It’s supposed to be the “most wonderful time of the year,” so why are there so many holiday triggers? It’s the time of the year when families come together, gifts and food are abundant, and memories are made, but it’s also a time when it’s dark by 5 p.m., the weather is freezing, and Taylor Swift just dropped an album that make you want to cry, not to mention that this time of year can actually bring up a lot of painful feelings, anxiety, and stress. Whether your stress starts at Thanksgiving or you’re hit with the post-holiday sadness after New Year’s Day, read on for expert tips on how to cope and get through the season enjoyably.

      If you’re feeling pressure or exhaustion thinking about the season…
      You are probably expecting way too much. “The holidays are so stressful because there are a lot of ‘shoulds’ placed around them,” explained Chloe Ballatore, a relationship and communications expert and author. “Holidays have rituals, or repetitive activities, so really think through if doing these activities are serving your own best interests.” With the holidays approaching, identify where you think you “should” do something and if you’re doing it for any other reason than it makes you happy or you want to do it. Respect your own happiness over expectations and try not to do anything because you feel like you “should” do them. 

      If you have a negative relationship with food… 
      Whether it’s Friendsgiving, gift exchanges, Hanukkah, or Christmas dinner, holiday gatherings often revolve around food. For those with any kind of negative relationship with food or even a medically restrictive diet, the focus on food can be triggering. Tayler Silfverduk, a registered dietician who specializes in celiac disease and disordered eating, advised to be aware of food pushers, which are people who do not take “no” for an answer when offering food (even if it’s a well-intentioned aunt or grandparent), which can be highly triggering. If you need to, remind your family that your body and eating habits aren’t up for discussion. Overall, eat mindfully, have a game plan if you know you’ll have limited food options (like bringing a hearty side dish to eat for your main course if you don’t eat turkey), and consistently remind yourself that nourishment should be pleasurable—stress about food is worse for your body than any Christmas cookie or cup of eggnog. 

      If family get-togethers are triggering…
      Maybe you don’t get along with certain family members or maybe your family events can just be draining. Maybe you have family members who do not agree with your political or core beliefs, argue through every get-together, or make you feel stressed/pressured. Missy McCrickard, an energy healer, breathwork facilitator, and wellbeing coach, suggested setting boundaries with your family members or removing yourself from the situation altogether. It’s OK to say “No thank you” or “I can’t engage in this conversation.” When setting boundaries, let your family know the boundaries beforehand so they know what will or will not happen when you are together. You can also let them know you will remove yourself from the situation if you do not feel respected or comfortable. You cannot control anyone but yourself, so setting what your personal boundaries and reactions will look like is crucial for navigating tricky family dynamics.

      If you feel lonely during the holidays…
      Whether this time of year reminds you of family members who are no longer in our lives, you feel sad not seeing family this year, or the season is a reminder that you don’t have the relationship or family you want, the holidays can feel lonely. Dr. Rebecca Leslie, a psychologist and owner of Best Within You Therapy & Wellness, said that connecting in whatever way feels fulfilling to you is the most important thing to do when you’re feeling lonely. Set up friendsgivings, gift exchanges, or get-togethers (even if they’re virtual) with people who make you feel loved and supported. “If you’re feeling alone, know that you are not alone in feeling that way,” Dr. Leslie said. “Try to be kind to yourself and practice self-compassion.” Talk to yourself as you would your best friend or little sister, spend time with your favorite hobbies, books, people, and movies, and say ‘no’ to anything that doesn’t make you happier. Practicing self-compassion and fostering connection can help ease loneliness.

      If you’re sober during the holidays…
      If you find that many holiday traditions rooted in a partying or drinking environment feel triggering to your sobriety in any way, set boundaries and seek support. Beth Bowen LMSW, a coach for alcohol-free and sober-curious women, suggested managing your physical, mental, and emotional energy by making sure you are getting extra sleep, turning down invitations to events you don’t want to attend, fueling your body with nutritious food, and exercising regularly. These practices can help you feel grounded so you can make choices that help your body feel best. If you feel uncomfortable being sober in an alcohol-focused environment, bring your own non-alcoholic beverage or perfect your non-alcoholic order so you can have something tasty and celebratory. This can be a mocktail, non-alcoholic beer/wine, or something like sparkling water. 

      If you are financially stressed during the holidays…
      While this season should be more about spending time with loved ones than spending money, we often like to show our love with gifts come the holiday season. Beyond our shopping list, we spend money on new outfits, food and drinks to bring to parties, travel expenses, etc., which can all really add up. “First and foremost, remember you are not alone,” said Sara Kuburic, a holiday triggerspsychotherapist, consultant, writer, and columnist. “Stick to your budget, be honest with people you are spending time with, and find traditions that are more affordable or free.”
      Good news: Gifting doesn’t have to break the bank. Homemade gifts like jewelry, candles, or art can help erase some of the expenses and can even be more personal and thoughtful than a store-bought gift. Lastly, while it can be a bummer to say “no,” try setting boundaries around foregoing gift exchanges or events that cause you more financial stress than enjoyment. Instead, make plans with loved ones for activities that won’t cost a lot of money (and stress): a virtual catch-up, movie night at home, walking around the neighborhood to look at the lights, or a potluck and BYOB dinner (so you’re not in charge of providing all the food and drinks). 

      And no matter what you feel triggered by…
      Practicing consistent self-care is crucial all year long but especially during extra stressful or triggering times like this season. “Make a schedule every day so you can plan ahead and schedule in ways to care for yourself,” suggested Dr. Elizabeth Lombardo, PhD, a celebrity psychologist, keynote speaker, and author. “Determine which days will be particularly demanding and plan self-care activities before, during, or after those days.” Also, when you feel triggered in the moment, have a game plan. Try grounding yourself by taking 10 deep breaths from your belly, journaling, venting to a trusted loved one, or any other coping skills you have in your toolbox. Lastly, you should not be triggered, struggling, or coping alone. Seek support from friends, family, or a therapist.

      Anxiety, toxic family relationships, and depression can feel isolating, but you shouldn’t have to feel as though you’re going through it alone. Please reach out to your doctor, a therapist, or another trusted professional for support.
      National Suicide Prevention Lifeline: 1-800-273-TALK (1-800-273-8255)
      Crisis Textline: text CONNECT to 741741
      If you are struggling with an eating disorder or with disordered thoughts or behaviors regarding food and eating, please seek help. Call the National Eating Disorders Association Helpline at 1-800-931-2237 for support, reach out to a qualified medical professional, or, for a 24-hour crisis line, text “NEDA” to 741741.

      35 Gratitude Affirmations To Help You Get Through the Holidays
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      Struggle to Get to Sleep? Try These 5 Breathing Techniques

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      Sleep proving elusive, even when you’ve parked your phone, done your ‘yoga for bedtime’ session and drawn yourself a hot, magnesium salt-packed bath?
      If so, know that you are far from alone: According to the South African Society of Sleep Medicine (SASSM), insomnia affects about 30-40% of adults. When work, family and pandemic and political stresses collide, it’s little wonder.
      One thing it pays to try? Breathing techniques for sleep.
      READ MORE: What Is A Sleep Divorce? And Do You Need One?
      One person who encourages working with your breath to catch more zeds is Michael Townsend Williams, a yoga and mindfulness teacher, author of Do Breathe (R199, takealot.com) and co-founder of the app BreatheSync, which helps you breathe in sync with your heart to reduce stress and improve focus.
      ‘Sleep problems are often caused by our inability to switch off the mind and relax our bodies, which is where breathing can help,’ he tells WH. ‘Slow, controlled breathing triggers the body’s natural relaxation response. Your heart rate slows, your muscles relax and your mind calms down, making you more mentally and physically prepared to fall asleep easily.’
      So, rather than rattling through your to-do list or over-analysing the day’s conversations as you attempt to slumber, why not turn your attention to your breathing instead, learn how to use it as a relaxation technique and try out some of Williams’ suggestions below.
      5 breathing techniques for sleep to try
      1. Best breathing technique for anxiety
      When you’re suffering from the symptoms of anxiety and can’t stop worrying, simply counting your breaths can slow down your mental chatter, prevent the escalation of worry and help you reach a calm, centred place.
      How to deal with anxiety can be as simple as breath work. Michael recommends:

      Counting your breaths down from 40.
      To start with, count both your exhalations and inhalations from 40 to 20.
      Then, from 20 to 0, count only your exhalations.
      After that, continue to breath normally but with awareness of your breath.

      If you find this hard, then it’s fine to start the technique with lower numbers. The important thing is that you’re training your mind to focus where you want it to be, not on endless worries. If you’re still feeling anxious, then try writing your concerns down and then repeating the breathing exercise.
      READ MORE: Should You Start Taking Magnesium For Sleep?
      2. Best breathing technique for stress
      While anxiety often encompasses a generalised and wide-ranging sense of worry, stress is normally related to a specific event or area of your life, such as a work assignment or upcoming speech.
      Whilst managing your stress is important, Michael points out that experiencing it isn’t always a bad thing. ‘If you’re stressed because you’re facing a new challenge at work or moving out of your comfort zone, don’t worry. It’s normal to feel pressure in these situations. But to perform at your best you need to feel calm and energised, and that won’t happen if you don’t get a good night’s sleep.’
      One technique that might help is simple alternate nostril breathing. How?

      Close your right nostril and breathe in through the left.
      Then, close the left and breathe out through the right.
      Breathe in right. Breathe out left.
      Continue breathing slowly and deeply from one side to the other.

      Hopefully, this should make you feel calm and focused. Close your eyes, visualise yourself successfully completing whatever challenge you’re stressed about, then let yourself relax into sleep.
      3. Best breathing technique for over-thinking
      We’ve all done it – got into a heightened state before bed by watching an intense drama on the TV or scrolling for hours on a smartphone. This type of activity puts the sympathetic branch of your autonomic nervous system into overdrive. As a result, stress hormones adrenalin and cortisol in your blood make it difficult to switch off your over-stimulated mind and tense body, and sleep is tricky.
      In this instance, Michael recommends breathing from your belly. Try:

      Breathe in for four seconds and out for six seconds, both through the nose.
      This will equal six full breaths a minute, which research has shown to be the best rhythm for improving your physiology effectively.

      A longer exhalation like this triggers the relaxation response. In a short time your body will be free of adrenalin and cortisol and you will feel a lot better for it.
      READ MORE: The 10 Best Sleep Apps To Help You Fall Asleep Faster And Sleep Through The Night
      4. Best breathing technique for insomnia
      It’s hugely irritating when you wake in the middle of the night and can’t get back to sleep (we’ve all ended up in the ‘how to sleep better‘ Google hole once). Michael recommends an exercise from his mindfulness course to combat this, in which you imagine drawing a line slowly around your body.
      How?

      Start from the crown of your head.
      Make your way down the right side of your body, around your arms and legs.
      Then go back up the left side of your body, ending up where you started.
      Keep your mind occupied with this ‘body trace’ while breathing slowly and deeply from your belly.

      Another option is to simply notice the gaps between your breaths. Observe how when your breath stills for a moment, your mind naturally stills too. Sometimes these little pauses are all it takes to learn how to get a good night’s sleep.
      5. Best breathing technique for energy
      While many people struggle to get to sleep, others have the opposite problem, feeling sleepy even in the morning or during the day when they need to be awake.
      In this case, Michael recommends a classic yoga exercise. Kapalabhati (literal meaning: shining skull) are rhythmic exhalations with a pumping action that flush out air from your lungs, stimulate the nervous system and release tension.
      To prepare, take three deep breaths in and out. Then:

      Draw your tummy in sharply as you exhale. Repeat once a second so you get into a rhythm.
      Remember not to hold your breath; you will be inhaling in between exhalations but not consciously. Just focus on the sharp exhalations.
      If you find this difficult, try placing your hand on your tummy and press gently with each exhalation. It can take time for your stomach muscles to react quickly enough.
      Repeat with 20 pumps at first, then breathe deeply before holding your breath for 30 seconds if possible.

      That’s one round done – you’re aiming to repeat for three rounds. You can build up the repetitions from 20 to 30 to 40 to 60. You can also learn to retain your breath for longer. Don’t be too competitive though – slow, steady progress is best.
      With these breathing techniques for sleep you should be deep in slumber in no time!
      This article was originally published on Women’s Health UK

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      10 Books To Read if You Want To Improve Yourself

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      The cliche of “finding yourself” always made no sense to me until I actually did. But finding out who you are and what makes you unique just skims the surface. Discovering what makes me truly happy, the kind of people I want to surround myself with, and what motivates me to work hard has shaped who I am and what I will become. A huge part of this has been self-improvement books. I mean, we gotta learn how to be our best selves from someone else, right? It can be difficult to find the best self-improvement books for you, as every self-discovery journey is pretty tailored. We’ve made it just a little easier by rounding up some of our favorites to get you started.

      Cara Alwill Leyba
      Style Your Mind
      This read made me finally understand what I was missing in order to be successful: KNOW YOURSELF *cue Drake voice*. This workbook forces you to contemplate your goals and desires, and because the book is so gorgeous, I focused on including more than just scribbles and half-thought out responses. After working through this, I have a stronger understanding of what I want out of my life and how I’m going to get there.

      Eckhart Tolle
      A New Earth
      To no one’s surprise, Oprah was right. I was really apprehensive of this book at first – the entire concept of an “ego” just seemed a little weird. Boy was I wrong! This book is perfect for anyone who struggles to let things go. I have a tendency to get obsessive about things; I always want to be better! Tolle addresses this through his explanations of the ego while providing some actually pretty common sense resolutions to that stress in your daily life. Reading this finally allowed me to realize what causes stress and anxiety in my life and encouraged me to change those things.

      Maureen Johnson
      How I Resist: Activism and Hope for a New Generation
      Finding my voice in my activism has been difficult. I am a privileged woman and can sometimes feel like I don’t have any experiences or insight to bring to the table. Regardless of where you stand politically, this book discusses more about how you can fight for change and the hope that comes along with that. This is really aimed at a teen audience, but I took away a hope and excitement for the future as an adult. Not to mention the incredible list of contributors on this makes it a necessary read.

      Jolene Hart
      Eat Pretty: Nutrition for Beauty, Inside and Out
      This is not your typical recipe book. Eat Pretty simplifies the whole idea of “holistic nutrition” and makes food easy. I’ve always had a negative relationship with food, and this book has reminded me over and over again (I’ve read it a few times!) the ways in which food can nourish and support my skin, hair and bones and the energy it gives me to go through my day. Now I’m not saying I didn’t have a donut for breakfast this morning, but if you’re looking for a new way to look at food and improve that relationship, this is the read for you.

      Brené Brown
      Daring Greatly
      If you’ve ever seen Brené Brown’s amazing podcast about shame and vulnerability, this is basically its mom. I’ve always been a pretty open person, but this book took it to another level. One of the hardest things to learn is being vulnerable, and this book does an incredible job at explaining why it is so difficult and provides the little steps we can take to learn how. Brown includes several anecdotes to share just how she struggles with this same thing even though researching and discussing shame is her job. I might be biased as this is one of my favorite self-development reads, but this is one I would most certainly pick up if I were you.

      Things No One Will Tell Fat Girls
      Sleeveless tops, shorts, bathing suits – summer can be rough if you have any issues with body images, and unfortunately, that is something many women experience. This book is not only a fun read, but everything Jes Baker says is backed up by research, making her advice feel even more credible. Don’t struggle with body image issues? (Woohoo!) Baker gives tons of advice on just living unapologetically yourself, which I think everyone could really benefit from.

      Shannon Kaiser
      The Self-Love Experiment
      As a self-proclaimed perfectionist and atychiphobic (fear of failure!), I can get pretty hung up on every little mistake I make. The Self Love Experiment is that bit of encouragement to get me out of those thoughts and remember just how much good my failures can do. Kaiser takes you on her journey to self-love and acceptance, and through her true testimony, I started to realize more about my own journey as well. She’s candid and real and doesn’t lead you on that self-love is a quick fix. Also, having a little reminder that you’re more than a sum of your failures is pretty powerful.

      Dan Harris
      10% Happier
      As a journalist, I already knew I’d identify with Dan Harris. As I read through his struggles with anxiety and panic attacks, though, I began to realize just how relatable he is to so many of us. 10% Happier chronicles his experience working on ABC News, what it was like having a panic attack on the air and how meditation and mindfulness helped him get a handle on his anxiety. Anyone who’s even slightly curious about meditation but doesn’t know where to start, look no further.

      Katty Kay and Claire Shipman
      The Confidence Code
      For those who are more left brained, this is the one for you. The Confidence Code utilizes research and science to discuss confidence: why we want it and why it’s so hard to get. Both authors are journalists and do a great job of making the neuroscience understandable for someone who knows nothing about DNA. This book showed me a new way to look at being confident in myself all while providing the tools and stories I needed to actually start my own journey toward it.

      Gabby Bernstein
      Super Attractor: Methods for Manifesting a Life Beyond Your Wildest Dreams
      No matter your experience level with the Law of Attraction, Gabby Bernstein makes it simple and effective. The Law of Attraction is about more than manifesting sports cars and diamond jewelry, and this book shows that it can be as simple as changing your mindset for a positive one. This dives pretty deep, so expect to take lots of notes.

      15 Books to Read if You Need a Mental Health Boost More