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      I Tried Ozone Sauna Therapy – Here’s What Happened

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      From the plethora of health and wellness treatments comes something unusual: a gassed-up treatment that promises to heal and reinvigorate. We went ahead and tried ozone sauna therapy at Expand Health to scope out the vibe.

      What is ozone sauna therapy?

      Simply put, it’s a chamber that emits steam and ozone. The steam opens up the skin’s pores, making it possible for ozone to enter the body and be absorbed, so that the benefits can be felt. Your head is never inside the ozone chamber, since ozone is toxic to breathe in (kind of like the ozone in the sky we’re trying to combat).

      Patients are given an oxygen mask to breathe in, so that the ozone doesn’t enter the lungs and cause damage and the chamber should be sealed off at the head.

      While ozone is toxic if breathed in, it’s believed there are other benefits to be gained from having it seep through your pores. Anecdotally, it’s used to treat skin lesions, fight viral infections, activate the immune system and even boost digestion. Many of the benefits, per studies, are yet to be proved scientifically, and researchers are working to gain a greater understanding of ozone therapies.

      Per the little research that exists, ozone therapy could:

      Boost your immune system, since the flood of oxygen in the body stimulates immunity.

      Improve circulation, as fresh oxygen travels to your cells, organs and tissues.

      Protect from foreign invaders, as a boosted immunity halts growth of bacteria and viruses and limits their survival.

      Reduce oxidative stress, since oxygen brings in new life to cells. It could in this way calm inflammation and chronic disease.

      I tried ozone sauna therapy

      I went to Expand Health in Cape Town to try their ozone sauna. They have a range of treatments on offer, from red light therapy to cryo-chamber and oxygen therapy. I opted for the ozone sauna, not entirely because of the cold, but because it’s one of the treatments I had yet to try.

      After dispatching of my garments and donning a towel, I climbed into the sauna chamber and sat on the sterilised seat, while my therapist closed up the machine to let the ozone in. It felt steamy and warm and smelled a bit like chlorine, but not in an overwhelmingly bad way. The ozone seeped through my pores for twenty minutes at varying heats, starting from a balmy 38º Celcius. I promptly fell asleep and felt blissful. After my session, I felt remarkably clean and dewy. I also felt refreshed.

      My therapist and practice manager, Carmen Heunis, tells me that the really revitalising effects are felt from coming to regular sessions – which makes sense, since most therapies need to be done often to see results. Overall, I felt it was a really lovely and passive way to take in something with rejuvenating effects.

      Before your ozone sauna therapy

      Make sure you have a qualified practitioner administering the treatment

      Make sure you never breathe in the ozone as this can be toxic

      Make sure you use a proper machine that never opens during the treatment

      You should have oxygen throughout so that you never breathe in the ozone

      Before you leave the machine, you should wait for the ozone to be suctioned out of the machine before opening

      For peace of mind with this kind of treatment, make sure your facility is part of the South African Association of Health And Skincare Professionals More

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      I Made Cameron Diaz’s Crunch Salad, and It Is the Perfect Summer Meal

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      I’m not proud to admit it, but my beige flag is that I hate vegetables. As a kid, I ate vegetables like they were going out of style, but now as a 30-year-old woman, I find myself having to sneak them into my meals to make sure I’m getting much-needed nutrients. One of the ways I do this is by having a couple of go-to salads in my arsenal that feel more like a fun dish than just a daily dose of greens. Enter: Cameron Diaz’s Summer Crunch Salad. 
      When I first heard about Cameron Diaz’s summer crunch salad in collaboration with goop Kitchen, it definitely didn’t even seem like the dish you think about when you hear the word “salad” (read: mango and cashews). This salad is available for delivery through goop Kitchen, but for those of us who don’t live within their delivery radius (LA), read on for everything you’ll need to recreate this fresh summer salad at home. 

      The Ingredients and Recipe
      Avaline’s blog spilled the full list of ingredients and steps needed to make the base of the salad, the toppings, and the vinaigrette dressing.

      Salad ingredients

      4 cups salad greens (romaine or gem lettuce is recommended) 
      1 cup snow peas thinly sliced
      1 cup carrots thinly sliced
      ½ cup cucumbers cut into ¼ inch half-moon slices
      ½ mango peeled and thinly sliced
      ½ avocado thinly sliced
      1 cup mixed fresh herbs (mint, cilantro, and basil are recommended) 
      ¼ cup cashews toasted and roughly chopped
      ½ cup puffed rice 
      2 fresh lime wedges (for garnish) 

      Salad recipe
      Start with a base of your lettuce of choice, then add in your vegetables and fruits (yes, avocado is technically a fruit). Top everything off with cashews and puffed rice, and garnish with herbs and fresh-squeezed lime.  

      Vinaigrette ingredients 

      ¼ cup cashews toasted
      2 tablespoons maple syrup
      1 teaspoon Sriracha or hot sauce 
      1 lime juiced
      1 tablespoon Dijon mustard
      1 tablespoon freshly-grated gringer 
      1 tablespoon miso paste
      2 tablespoons rice wine vinegar
      1 clove freshly-grated or finely-minced garlic
      1 tablespoon tamari or soy sauce
      ½ cup sunflower oil
      1 tablespoon toasted sesame oil

      Vinaigrette recipe
      To make the dressing, add all ingredients to a blender, except for the sunflower oil and toasted sesame oil, and blend on high until everything is smooth. Keep the blender running while slowly adding in the oils, and mix until combined. 

      My Final Verdict 
      I was pleasantly surprised by how inexpensive the ingredients were. After dropping almost $50 to make the Bella Hadid smoothie at home, I expected the price tag of the ingredients for a goop salad to be about the same. However, I only ended up spending $27 for everything (except for the puffed rice because my grocery store was out of it). Full disclosure: I didn’t go the extra mile and make the vinaigrette. Instead, I took a page out of Ina Garten’s book and decided “store-bought is fine,” as she’d say. I did use a very light and fresh vinaigrette to stick with the overall vibe of this dish, though, and it paired perfectly. 
      Unfortunately, that’s where the ease of making this salad ended. Sure, making a salad typically just involves chopping, but this salad requires some ingredients to be julienned (chopped very finely), which is a lot easier said than done. Luckily, I bought pre-cut carrots, but I found it difficult and time-consuming to julienne the snow peas, mango, and avocado. But to be fair, I don’t cook much, so this may be a normal amount of prep for a meal. 

      After assembling everything, the final product was a salad full of texture and bright flavors, just like the recipe promises. The bright colors and fresh ingredients really do make this the ideal summer salad, but the only con was that it did not have much protein. I’m all for a Meatless Monday meal, but I was pretty hungry when I made this salad for dinner, so I ended up needing to add grilled chicken to feel fully satisfied. So just a pro tip: add a protein source like salmon, chicken, or tofu for a satiating meal.
      But there were a lot of things I loved about the dish. I enjoyed using unexpected ingredients that I don’t consume often, like snow peas and mango, in a salad. I also liked that this was a lighter salad ideal for a hot, summer day compared to other salads I eat that contain heavier ingredients like bacon, cheese, or hard-boiled eggs. My favorite part? The salad paired perfectly with a crisp glass of Sauvignon Blanc, just like Diaz promised. 

      I Tried Jennifer Aniston’s Favorite Salad—Here Are My Thoughts More

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      There Is Nothing Normal About Pain During Sex

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      First-time sex is supposed to be painful due to the hymen (a thin piece of tissue located at the opening of the vagina) tearing. Most of us grew up hearing this statement. We held on to it as the gospel and waited our turn to feel this ‘natural’ pain. 

      There’s no bigger lie, believes psychosexual therapist Catriona Boffard, who has been in the game for well over 13 years and is particularly passionate about this subject. She believes that young women being taught that first-time sex is painful creates more long-term damage than we let on and it’s something that should never be normalised.

      “One of the biggest issues is that when women expect something to hurt, or if there has been some physical sexual trauma, chemotherapy treatment or a skin condition, they aren’t going to be sufficiently aroused physically and psychologically – and that will automatically lead to pain. There are many reasons why a woman has unwanted pain during sex, but her first time is not one of them. A woman’s first time shouldn’t hurt.”
      Catriona Boffard

      READ MORE: 5 Things You ALWAYS Need To Do After Anal Sex

      Why you could be experiencing sexual pain

      There are various health and psychological reasons that cause pain during sex – and these should be treated with the utmost urgency. “One of the most common reasons why women experience pain during sex is that they’re not sufficiently aroused. Also, because society tells us that sex first-time sex is going to hurt, that also switches off the probability of being physically and mentally aroused. Her vaginal muscles tense up leading to sexual pain,” explains Boffard. 

      Another reason could be due to sexual pain disorders. “It’s usually a psychosomatic issue that a woman experiences where there is a fear-pain cycle that perpetuates in the brain. It could be that she’s experienced psychological and physical trauma before when inserting a tampon or a finger, being examined by a gynaecologist or when a penis penetrates,” shares Boffard. 

      READ MORE: Vanilla Sex: Not As Boring As You Think

      The third reason is due to dermatological conditions such as lichen sclerosis which affects the tissue in the vulva area or recurring vaginal infections, adds Boffard. Then there’s also the effects of ageing, menopause or chemotherapy which causes shrinking and atrophy (skin condition demonstrated by thin shiny-appearing skin, small readily visible blood vessels, bruises, stretch marks, increased hair, redness, and pigmentation changes) in the vaginal tissue, particularly in the labia. 

      Possible treatments

      Should you decide to consult a psychosexual therapist for your pain during sex, they are likely to first refer you to a sexual health doctor for a full examination and assessment to rule out the possibility of the pain being caused by clinical reasons. “The treatment usually depends on what it is that she’s experiencing. There is no one-size-fits-all model. Every woman needs to be treated differently depending on what her concerns are,” says Boffard. 

      READ MORE: 10 Quiet Vibrators That Will Let You Play In Peace

      One of the most common causes of unwanted sexual pain in women, from a psychological perspective, is negative messaging around sex. “A woman living with vaginismus (the tightening of the muscles on the vagina) may need sessions with a physiotherapist to manage the movement of their pelvis and another may need some psychological therapy sessions. Ideally, a woman experiencing unwanted sexual pain needs a team made up of a sexual health doctor, a sexologist like myself and a physiotherapist,” she says. More

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      So You Overindulged Over the Long Weekend? Here’s Why That’s OK, and How to Support Your Body Now

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      You just had a long weekend that was one for the books, with one caveat: You parked it poolside with bottomless drink in hand, worked your way through bags (yes, plural) of popcorn and pretzels alongside said drinks, and had the works at a BBQ—burger, hot dogs, chips, ice cream, you name it. Translation: You woke up the day after the 4th of July feeling hungover, drained, and bloated, not to mention guilty for overindulging (whether or not we care to admit it, we’ve all been there). Your first instinct may be to beeline to the store to stock up on a juice cleanse, swear off anything “bad,” and sign up for a HIIT class pronto, but PSA: You don’t need to detox, no matter how much you think you “overindulged.” Ahead, why it doesn’t have to be all-or-nothing when it comes to your eating and drinking habits and tried-and-true ways to give your body some extra TLC after a weekend of excess. Spoiler: There’s no dieting in sight. 
       
      If you feel guilty about “overindulging,” here’s why you shouldn’t:
       
      Your body naturally detoxifies itself
      It bears repeating: No matter what or how much you’ve noshed on or knocked back, a whole-body cleanse to eliminate “toxins” is not necessary. Why? The body has its own natural detox system and process and can repair itself from the occasional overindulgence. It processes and digests all of it—the countless helpings of BBQ fare you consumed, the one too many cocktails you imbibed, the number of s’mores or ice cream cones you lost count devouring.
      Your digestive tract, liver, kidneys, and skin all work together to make the body well-equipped to “detox” every day. Everything from the saliva in the mouth to the enzymes in the stomach is meant to break down toxins, digest food, get the nourishment it needs from that food, and then get rid of excess through your urine, stool, and sweat. A healthy body is built to identify, process, and eliminate substances that are either unnecessary or harmful all on its own (no extreme diet or cleanse required). 
       
      A healthy, well-balanced diet also includes foods you love 
      Eating “healthy” is confusing AF. Thanks to the conflicting food and nutrition information at our fingertips, there’s a lot of debate about what a “healthy diet” really means. That’s because a healthy diet is never one-size-fits-all; it looks different to every single person. But it boils down to this: following your body’s hunger cues and listening to cravings (that goes for your favorite foods too!) and making intuitive choices with whatever is available. In other words, if your body needs a burger with all the trimmings, honor it. And when you do, it doesn’t mean you’ve “fallen off the wagon” or “cheated.” A healthy diet includes foods that bring you joy and celebrate special occasions without judgment (that in itself is cause for celebration!). There’s room for all foods–including indulgences–in a healthy diet.

      Restrictions can lead to unhealthy behaviors 
      Post-indulgence remorse can be a b*tch and leave you feeling like you have to punish yourself for your “bad” decisions—whether it be a sweat-drenching workout or limiting yourself to what you can and can’t eat. But depriving yourself of certain foods or food groups can backfire and result in disordered eating, like binge-eating, skipping meals, or fasting—all of which can do a number on not only your mental health, but also your physical well-being (looking at you, metabolism and hormones). Food is not the enemy, but rather a source of nutrients and energy to fuel our bodies to do the things we love to do. Instead of restricting foods and suppressing cravings, listen to your body’s hunger and satiety signals, eat nourishing foods whenever you’re hungry, and savor the less nutrient-dense provisions (read: the chips, ice cream, booze) shame and guilt-free. 

      Joy is a key nutrient 
      Nutrition is more than just fueling your body with what’s on your plate. While food is at the forefront of nurturing our bodies, the people we spend our time with, the activities we engage in, and the content we take in (think: social media, the news, shows) also feed us. Just like we need protein, carbs, fats, vitamins, and minerals to function optimally, we need joy for our overall health and wellness. We often put so much time, thought, and energy into what we eat (or shouldn’t), but we’re missing a key piece of the puzzle. That joy nutrient is just as important as protein and fiber. And sometimes, joy looks like an ice cream cone on a summer day, a burger at a family barbecue, or spicy margaritas by the pool with your besties. You’re still nourishing yourself, even if it’s not nutritionally.
       
      Instead of dieting, here’s how to support your body RN:

      Engage in gentle movement
      Despite what diet culture tells you, a grueling workout is not going to cancel out or make up for what you ate last night or over the course of a long weekend, nor does it need to. Resist the urge to try to “erase” or burn off the calories you’ve ingested by overdoing it in the exercise department. If you’re feeling up for it, ease into a light workout like walking, a restorative yoga flow, or a “lazy girl workout” to get the heart pumping and support your digestive tract. A low-intensity sesh can be just as effective as its high-intensity counterpart with perks such as improving cardiovascular fitness, lessening fatigue and pain, elevating mood, enhancing sleep quality, and bettering mobility and balance.

      Stay hydrated with water
      ICYMI, your reusable water bottle is the “it” wellness accessory to have on you at all times. After all, staying hydrated is essential for our skin, digestion, hormone balance, sleep quality, and mood. If you’ve been sipping on aperitifs and munching on sodium-laden snacks all weekend, you’re especially going to want to listen up. Aside from keeping your water tumbler on hand, reach for water-rich foods (think: cucumber, lettuce, celery, tomatoes, zucchini, and strawberries), add electrolytes to your H2O to replenish essential minerals, and counteract the dehydrating effects of alcohol intake by increasing your water consumption. And while you’re at it, give your hydration goals (and digestive system) a leg up by swapping your morning cup of joe with a tall glass of warm lemon water. 
       
      Load up on veggies 
      Rather than harping on what not to eat, focus on what you can add to your plate and eating habits. Vegetables like dark leafy greens provide high-fiber content that gives your gut a healthy boost. They’re also rich in antioxidants and phytochemicals to aid your body in reducing inflammation. On the other hand, the sugary and fatty munchies you’ve been snacking on the past few days lack the fiber and protein that keep your blood sugar levels stabilized and your hunger at bay. The good news? You can get your fill of veggies by incorporating them into each meal. Get creative by sneaking them into omelets, veggie sauces, and baked goods, blending ’em into smoothies, making a rice or pizza crust out of them, or transforming them into noodles. The world is your zucchini/cauliflower/sweet potato!
       
      Get plenty of rest 
      If there’s ever a good excuse to take a catnap, it’s after a long weekend of indulgences when you’ve likely skimped on sleep. Insufficient sleep can influence your taste buds and increase cravings for unhealthy foods. But when you get solid shut-eye, your body gets to work to reset itself. “So many different processes happen while we sleep that keep us healthy (rest, recovery, repair, rejuvenation),” explained Dr. Whitney Roban, PhD, a sleep specialist and founder of Solve Our Sleep. “Your brain and body release toxins which lead to stronger brain health and overall physical health, your body restores energy, and the muscles and cells in your body repair and grow.” If your body is nudging you to get some Zzzs, do yourself a favor and have an afternoon siesta and aim for a solid 7-9 hours of sleep at night. 
       
      Be kind to yourself
      There’s no good in berating yourself for the food coma you’re experiencing. Stress and guilt after eating do more harm to your body than the hot dog and slice of pie could ever do, so show yourself compassion if you’re feeling the regret creep in. Try to let any negativity around your food choices go and do what works for you to reframe your mindset and move forward. Maybe that looks like resuming your routine of meal prepping and scheduling your workouts for the week, DIY-ing a lymphatic drainage massage, or practicing affirmations. At the end of the day, our thoughts, which affect our feelings, behaviors, and choices, are the only thing that needs a helping hand in detoxing. 
       

      Here’s Why Body Neutrality Is Better Than Body Positivity More

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      4 Proudly South African Apps For Mental Health Support

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      There are very few things in life that we can never tire of talking about. And mental health should top that list. This, in a country where the stigma surrounding mental health challenges is still met with nonchalant responses such as, “you’re being lazy” or “just keep pushing”, therefore making it harder for people to ask for help. At around a R1000 and more for a consultation, quality mental health care has become the reserve of those with deep pockets! 

      South Africa’s mental health culture still sees many people choosing to suffer in silence and embarrassment instead of speaking out. Other than private mental health specialists, there aren’t many free or affordable mental health resources to cater to the population. 

      A 2022 research paper published by the Wits/Medical Research Council Developmental Pathways for Health Research Unit found that “South Africans suffer higher rates of probable depression and anxiety than other countries”. This was also a finding recorded by the Mental Health of the World report 2021 which, through the lowest mental health quotient score in the world, concluded that South Africa had a masked mental health crisis. To help you along on your mental health journey, we have compiled a list of apps and social media platforms to lean on when hard times strike. 

      READ MORE: 5 Morning Routines That Actually Work, According To Science

      Fee: Free for individualsAvailable: Android and iOS usersPanda is on a serious mission: to empower people to be proactive with their mental health battles. The user-friendly mobile app features tailored content, assessments, one-on-one therapy sessions as well as anonymous group sessions where you learn on topics ranging from anxiety to depression (and everything in between). The app offers three care packages for individuals, employees and insurers. 

      Fee: R185 per consultation or R120 for an express consultationAvailable: Android and iOS usersWith guaranteed quality healthcare at your fingertips, Kena Health has made it easy to consult a doctor or mental health professional directly. The app connects patients to qualified healthcare practitioners for advice, diagnoses, prescriptions and referrals to specialists or another place of care. Their aim: to make quality health care accessible at a steal.

      READ MORE: It’s Official: Stress Makes Us Crave Junk Food

      Fee: FreeAvailable: Android and iOS users Developed by medical doctors, WHOLE empowers users with ongoing self-care focused on holistic wellness in its entirety. How do they do this? Through a fun way to build healthy habits that can help improve mental health. Experiment with over 100 science-backed activities to boost your happiness. Plus, useful tips that keep you balanced all day and measure your progress. 

      READ MORE: “Social media had me romanticising my mental illness and put me in a hole.”

      Fee: FreeAvailability: Not available as an app yetDeveloped by IT entrepreneur Pieter Oosthuizen, this online support group helps you achieve your mental health and greater self-awareness through sharing and conversations. “The benefit of joining a support group has been widely recognised by mental health professionals around the world,” says Oosthuizen, who was inspired to launch the platform by his own sister’s battle with depression and anxiety.

      “Working with my sister, we started developing a platform that would enable anyone wanting to join any type of support group for a mental health condition or for life coaching generally to do so in a way that’s convenient, secure and affordable. It has also been designed to protect their privacy by allowing them to hide their identity from the host and other group members should they choose to do so.”

      READ MORE: Actress Shannon Esra On Learning To Trust Her Intuition

      More habits to hone

      Over some past few years, several studies have deduced that being constantly plugged into social media increased anxiety and depression. Taking a social media break is helpful for our mental health, as per the research findings of study by the Penn State University, USA and Jinan University, China. If you’re able to silence your mind for a few minutes a day (or more), then meditation also comes highly recommended. Several studies have, in the past, found that practising mindfulness and meditation ultimately leads to decreased stress levels. To get you started, we suggest downloading Insight Timer, Breathe2Relax or Smiling Mind for some guided meditation and breathwork. 

      Click here for some mental health resources and support if you’re in South Africa.  More

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      Struggling With Confidence? Here’s Why Body Neutrality Is Better Than Body Positivity

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      We know it’s good to love our bodies as they are, but some days, that’s just not happening. It turns out we’re all in good company—a 2012 study showed that 91% of American women are dissatisfied with their bodies. Despite the body positivity movement’s best efforts, the focus on looks and the idea that we should love our bodies and celebrate every inch of them can feel inauthentic and maybe even unrealistic. 
      Enter: body neutrality, a more approachable goal that focuses on appreciation and acceptance of the body. It takes the spotlight off of appearance and, instead, emphasizes function without any pressure of attaching value to it, whether positive or negative. To help us wrap our heads around what body neutrality is, how it differs from body positivity, and the best ways to practice it, I asked the experts. Ahead, they break it all down. Spoiler: You don’t have to love how your body looks to feel better body confidence. 
       

      In this article

       
      What Is Body Neutrality?
      Many of us dislike our bodies and wish we could love our bodies. Body love is a great goal, but the problem is that it can feel out of reach. We think we’ll love our bodies when we lose 10 pounds, tone our stomach, get rid of cellulite, work out more, eat better, etc. But even if you did lose 10 pounds or got a 6-pack, you’d still focus on the next 10 pounds or another flaw to fixate on. 
      Body neutrality allows you the space and free rein to feel neutral about your body. “With a body-neutral approach, you observe the body without judgment, don’t take out any ‘good’ or ‘bad’ indications, or attach any emotional responses, no matter whether you like or dislike something about it,” explained Veronica Hlivnenko, a psychologist and holistic health counselor at InPulse. “A neutral perspective provides a quiet middle stance between body hate and body love, meaning you don’t experience any of these feelings. It doesn’t mean you don’t care. It means you choose to re-steer from how the body looks to how it feels and prioritize the practical value it provides, carrying you through life and serving your everyday needs.”
      In other words, body neutrality is about reframing how you perceive your body, seeing it as a vehicle for executing everything you love to do. “A body-neutral approach focuses on respecting the body’s functional capabilities and appreciating the great job it does for you on a daily basis rather than the physical shape it takes or its size, flaws, and possible limitations,” Hlivnenko conveyed.
      Dr. Jessica Singh, an eating disorder specialist and licensed clinical social worker agreed: “Body neutrality is acknowledging that your body is just a vessel that carries you through life and that it does not define your worth as a person,” she stated. “Instead of focusing on how your body looks, body neutrality encourages you to focus on what your body can do for you.” After all, we’re each made up of so many unique layers that add up to so much more than our appearance and whether we fit the mold of what mainstream beauty standards dictate as “beautiful.”
       
      Body Neutrality vs. Body Positivity
      While both body positivity and body neutrality advocate for appreciating your body, the differences lie in their approaches. “Body positivity emphasizes embracing and celebrating all body types, shapes, and sizes, focusing on the beauty and uniqueness of each individual’s physical appearance,” expressed Jennifer Pallian, a registered dietitian. “On the other hand, body neutrality shifts the focus away from appearance altogether, encouraging individuals to appreciate their bodies for their abilities and functionality, rather than their looks.”
      Simply put, the body-neutral camp accepts and respects their bodies for what they do, whereas the body-positive stance considers bodies—flaws and all—beautiful no matter what. Hlivnenko pointed out the distinction in the core mission of the two movements: “Body positivity aims to expand the definition of beauty and diversify beauty standards,” she cited. “Body neutrality seeks to change the value of physical attractiveness in society and untie people’s self-worth from how they look.” 
       
      Tips for Practicing Body Neutrality
       
      Recognize and reframe body-bullying thoughts
      The first step to working toward a body-neutral mindset is nixing the negative self-talk while keeping in mind you can’t get rid of it all overnight. “Body neutrality is not a destination but a process and it requires constant mindful moderation,” Hlivnenko attested. “Each time a body-criticizing thought invades your head, it needs to be approached as just a thought, not a fact, and refocused on the body’s strengths and the way it’s beneficial to you right now.”
      Hlivnenko recommended keeping a set of neutralizing affirmations in your arsenal to help counteract intrusive thoughts as soon as they come up. For example, if you find yourself nit-picking your stomach or wishing your legs looked different, acknowledge the thought, and try replacing it with phrases like, “My body is a vessel for my identity, and I honor the ways it helps me in life,” “I’m lucky to have legs to visit my favorite places,” or “I’m grateful for my stomach for working hard to digest the foods I enjoy and provide the energy I need.” 
       
      Practice intuitive eating
      Tapping into and following your body’s cues—hunger, fullness, cravings—and unlearning the restrictive rhetoric of diet culture (AKA intuitive eating) goes hand-in-hand with a body-neutral outlook. Intuitive eating is a framework that makes nutrition behavior-focused and individualized instead of labeling foods as “good” or “bad,” cutting out certain food groups, and feeling guilty about satisfying a craving. “With an intuitive approach to eating, you entrust your body to make food choices that feel more suitable and better tolerated at this particular time, eat when you feel physically hungry, and stop eating when you’re full,” Hlivnenko described. “The main thing is to remove any guilt or shame related to food consumption, including food cravings.” Bottom line: Tune out the engrained food rules diet culture has taught us and listen to, honor, and fuel your body based on how you feel. What you eat does not define you! 
       
      Write down the ways your body serves you
      We often take our bodies for granted and don’t acknowledge the body’s role in carrying out our everyday activities; the body is so much more than how it looks to other people, and it’s time we start acknowledging that. “Taking time to list what the body does for us so we can experience and enjoy life is a great start to developing a body-neutral approach,” Hlivnenko advised. “We all know that the body is the key constituent of our being but hardly focus on cause-and-effect connections, like stomach and digestion or legs and walking. In the same vein, Pallian suggested acknowledging your body for its capabilities, such as laughing, breathing, or healing from injuries, and cultivating gratitude for it by developing a daily gratitude practice that expresses appreciation for your body’s functions, like strong legs that carry you throughout the day or lungs that enable you to breathe.

      Reconsider your workout motivation
      PSA: Exercising should be a form of movement that makes you feel good, a celebration of what the body can do, and a positive influence on your physical and mental health—not punishment for what you ate last night, the reason you can treat yourself to a “cheat” meal, or solely for the purpose of changing your appearance. “Engage in mindful movement that feels good to your body, rather than obsessing over how it looks,” Dr. Singh advocated. “Remember, the goal is to feel good, not to burn calories.” Just like you pay attention to your body’s hunger cues, heed your body’s signals to determine when to challenge yourself, and when to slow it down with a low-impact activity like walking or resting. 

      Eliminate comparison
      “A significant percentage of body dissatisfaction comes from comparing ourselves to others,” Hlivnenko affirmed. That goes for both online and offline interactions. If social media is a source that makes you feel bad about yourself, limit your exposure to it and unfollow any triggering accounts. Hlivnenko noted that comparing your present self to your past self can also be a trigger. “Instead of being frustrated with the body you have now, remember how hard it worked to carry you through the years and that it deserves kindness and respect for the skills and talents you developed, the meaningful relationships you built, and the goals you achieved.” Pro tip: Don’t hesitate to shut down body image-oriented conversations if they make you feel uncomfortable, even with your closest friends, Hlivnenko mentioned. Instead, she proposed either setting boundaries or redirecting the discussion to body-neutral topics.

      Lizzo’s Best Tips for Improving Body Confidence More

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      Got a Breakout? Here Are the Foods to Eat ASAP

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      We’ve all experienced a breakout that shows up unannounced, and no amount of concealer is enough. You’ve got your skincare routine down to a science (investing in all the best, cutting-edge serums, creams, and masks, no less), and yet, acne is still a thing. WTF? You can go to your trusty spot treatment or pimple patch, but you might also want to look in your fridge to help clear up the breakout too. A clear, glowing complexion begins with what we put in our bodies. The skin is a reflection of what’s going on inside, so it makes sense that loading up on whole, nutrient-dense foods can only help to combat pesky papules, blackheads, whiteheads, cysts, you name it. 
      Ahead, dermatologist-and-registered-dietitian-approved foods to eat to banish an acne flare-up stat. Word to the wise: As much as we want to get rid of a breakout like yesterday, it can take up to 12 weeks for a dietary change to have a noticeable effect on the skin, so hang in there. Glowing skin awaits. 
       
      1. Water
      If you need a reason to keep sipping on that H2O, consider this: By maintaining proper hydration, you’re giving your body a leg up in optimal digestion, hormone balance, detoxification, and circulation, which, simply put, can lead to glowing, flawless skin. Plus, Jennifer Aniston and Beyoncé swear their water intake is the secret to their glow, and who are we to argue with them? “Proper hydration is essential for healthy skin,” agreed Melissa Wasserman Baker, a certified RDN and Founder of Food Queries. “Drinking an adequate amount of water helps maintain skin moisture and can contribute to a more vibrant complexion.”

      2. Green Tea
      Swap your morning cup of joe for some matcha tea. You’ll get your dose of caffeine while consuming polyphenols that can act as antioxidants (read: protect your cells from harmful free radicals that would otherwise damage them) and also reduce inflammation. Translation: The green drink packs a one-two punch in preventing oxidative stress, slowing down the aging process, and repairing and rejuvenating your skin. Dr. Anna Chacon, a board-certified dermatologist, also cited that when combined with lemon, green tea is effective in treating acne.

      3. Leafy Greens
      Is there anything sexier than getting your greens in? Apparently not when it comes to your skin. “Dark leafy greens like spinach and kale are excellent sources of vitamins, minerals, and antioxidants that can promote skin health and healing,” Baker said. Consuming these veggie staples translates to increased resilience against sun damage and external toxins like pollution, thanks to being antioxidant-packed, as well as boosting collagen and elastin production. What’s more, spinach and kale are rich in vitamin C, which increases the cellular turnover of the skin and produces healthy, new skin cells for vibrant and youthful skin. 

      4. Berries
      Cue the power of antioxidants once again because berries are chock-full of the mighty compounds. “The antioxidants in berries operate as a double-edged sword against those bothersome dark spots, preventing them from ever forming in the first place,” Dr. Chacon explained. When you snack on the likes of blueberries and strawberries, you’re loading up on vitamin C and anthocyanin, antioxidants that act as a powerful skin weapon that promote healing and may help your body build more collagen, AKA a protein that gives your skin structure and plumpness.

      5. Papaya
      The tropical fruit has not only earned its right as a healthy snack but also as an effective and potent ingredient in skincare products. It’s no surprise considering a study found that papaya has a high content of vitamins A, B, and C and proteolytic enzymes, such as papain and chymopapain, that have antibacterial, antifungal, and antiviral properties. “Papain is strong enough to exfoliate dead skin cells, unclog pores, lighten acne scars, and moisturize skin when applied topically to the skin and stop any additional outbreaks,” Dr. Chacon described. 

      6. Sweet Potato 
      The root veggie makes more than just an essential Thanksgiving dish. Abundant in beta-carotene, sweet potatoes get converted in the body to retinol. “A vitamin A derivative, retinol is excellent for treating acne and preventing wrinkles,” Dr. Chacon conveyed. Retinol also encourages skin cell production, helps unclog pores, exfoliates your skin, and enhances collagen production, which can reduce the appearance of fine lines and wrinkles and increase elasticity. The result? A fresher, plump appearance. Furthermore, as an antioxidant, beta-carotene holds the potential as an anti-aging agent.
       
      7. Lemon 
      More than just a refreshing flavor addition to your water, lemons are known for their detoxifying effects—and not just when you ingest their vitamin C and citric acid components. According to Healthline, there’s a growing popularity for using lemons on your skin as a natural treatment for skin conditions, like age spots and acne. “The natural astringent properties of fresh lemon juice make it a popular remedy for reducing the appearance of blemishes and tightening drooping skin,” Dr. Chacon agreed. Because of the acidity of lemon juice, it can help decrease inflammation and oil that may contribute to the formation of acne. Additionally, citric acid, a type of alpha hydroxy acid (AHA), can aid in breaking down dead skin cells that lead to noninflammatory forms of acne, like blackheads.
       
      8. Omega-3 Fatty Acids
      Step aside, pricey skincare products and treatments. While they have their place, foods brimming with omega-3 fatty acids—fatty fish (think: salmon and tuna) and nuts and seeds (think: walnuts, flaxseeds, chia seeds)—can help improve barrier function, inhibit inflammation, and promote skin healing that money can’t buy. Omega-3 fatty acids also help lower the production of inflammatory compounds that contribute to the aging process.
       
      9. Probiotic-Rich Foods
      Consuming probiotic foods can help maintain a healthy, balanced gut microbiome, which may help reduce eczema, acne, dry skin, and even wrinkles and skin cancer risk linked to UV damage. Certain probiotic strains have been demonstrated to boost the skin’s production of ceramides, or lipids (fats) that trap moisture in the skin and keep acne-causing bacteria levels in check. A 2016 review demonstrated that probiotics can restore skin pH, alleviate oxidative stress, reduce premature aging of the skin caused by UV light, improve the skin’s barrier function, and enhance hair quality. So stock your fridge with yogurt, kefir, sauerkraut, and other probiotic-heavy eats—both the gut and skin will thank you. 
       

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      People Who Live the Longest Share This Trait

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      We’ve been taught that a long and healthy life boils down to a simple formula: eat healthy and exercise. But the secret to longevity may not be as simple as what we eat and how much we move. According to a study in the book Ikigai: The Japanese Secret to a Long and Happy Life, people who live the longest also have something called ikigai, which is more of a personality trait and mindset. I enlisted the help of mental health professionals to find out the meaning behind ikigai and how to live longer and healthier lives.
       

      In this article

       
      What is “Ikigai?”
      “The concept of ikigai comes from a Japanese philosophy referring to what gives a person a sense of purpose in life,” explained Veronica Hlivnenko, a psychologist and holistic health counselor at InPulse. “Ikigai is a broad concept that indicates your reason for being, the passion that drives you throughout your life, the bliss that brings you joy and inspires your zest for living. Japanese culture believes having an ikigai is the key to a person’s happiness, mental and physical health, and longevity.” 
      “When you have a clear purpose—a sense of meaning for life—it motivates and energizes you to take action, to strive, and to persevere,” conveyed Dr. Harold Hong, a board-certified psychiatrist at New Waters Recovery. “Having ikigai can help you to live with intention. You’re no longer just going through the motions, but instead actively pursuing something that brings meaning to your life. It’s something that carries significance for both you and those around you.” One recent study among older Japanese adults discovered that having ikigai was associated with decreased depressive symptoms, and increased happiness, life satisfaction, and physical wellbeing. 
      “Finding one’s ikigai involves answering four categories of questions, acknowledging your passion, mission, vocation, and profession: what you love, what the world needs, what you are good at, and what you are paid for,” Hlivnenko stated. Translation: Your ikigai comes down to the intersection of where your passions, talents, and skills meet what others need. Simply put, it’s your “why” for getting out of bed every morning. 
       
      How Ikigai Affects Health
      When you live life with purpose rather than living on autopilot, it’ll have a domino effect on your behaviors that will naturally promote longevity. “Ultimately, when you’re driven by your life purpose, you internally and externally program yourself not only on wanting but chasing a happier and longer life,” Hlivnenko described. “It means you adjust your lifestyle choices to this intention and treat yourself accordingly. Thus, people with a defined ikigai tend to stick with a healthier lifestyle as they have strong inner motivation for healthy behaviors, such as maintaining a balanced diet, regular exercising, prioritizing self-care, and not getting into bad habits. All these are the keys to a more extended lifespan.”
      As for your mental health, Hlivnenko illustrated that a clear sense of purpose makes life meaningful and creates a solid foundation for psychological well-being. “When people are confident with what they are doing, they naturally experience less stress and anxiety, which prevents their health from being compromised and alleviates the risk of depression and prostration,” she said. “Besides, consciously pursuing your ikigai can help you develop better coping mechanisms through adversities, bringing the vision in which direction to move, enabling you to avoid being overwhelmed or slowed by unproductive emotions, and inducing a positive attitude in the face of challenges.”
       
      Tips for Finding Your Ikigai
       
      Journal
      Putting pen to paper enables you to self-reflect, work through your thoughts, and explore your feelings. Ask yourself what matters to you and visualize your future self and what you’d be doing. “Journaling is a highly helpful mindful practice for those seeking to develop emotional awareness,” Hlivnenko said. “Putting your thoughts with ink to paper enables you to look at them in a more rational and structured way. It provides an opportunity for relaxed and honest self-talk when you can gradually interpret how you feel, reflect on your emotional response, analyze the reasons behind it, and draw conclusions for the future.”
      Gratitude journaling, specifically, is an easy and effective way to make the practice part of your daily regimen. “Bringing to top of mind the things you are thankful for in your life possesses a potent outlook improvement potential, resulting in positive emotions and a sense of fulfillment,” Hlivnenko voiced. Don’t overthink it: Jot down the first three things that come to mind, no matter how seemingly trivial they may be—flowers you saw on your walk, your new workout ‘fit that was just delivered, or the compliment you got from a stranger. 

      Engage in positive self-talk
      Let’s face it: We’re our own worst critics. It’s time to check the judgment and naysaying at the door. Enter self-compassion: treat yourself with kindness, understanding, and forgiveness and take note of when negative self-talk comes into play and replace self-criticism with self-encouragement, as recommended by Dr. Sam Zand, D.O., Chief Medical Officer at Better U and Founder of the Anywhere Clinic. “Saying an encouraging affirmation (aloud or to yourself) can serve as a kickstarter for a positive thinking process and help you shift to a more positive mindset,” Hlivnenko suggested. Think: “I am enough,” “I love my body and all it does for me,” and “I am open and receptive to all good.”

      Practice mindfulness
      “Practicing mindfulness is also an effective way to become more aware of your own thoughts and feelings as well as those around you,” Dr. Hong recommended. “Mindfulness helps to build healthier relationships based on trust, understanding, and mutual empathy.” One surefire way to be more aware of your sensations, thoughts, and feelings? Meditation. “Indulging in a quick mental and physical break and living a few minutes of silence, stillness, and thoughtlessness promotes a relaxation response, reduces stress hormones released in the body, restores your energy levels, and switches you to a more positive state of mind,” Hlivnenko said. Let go of any preconceived notions that meditation has to be a certain length of time or look a certain way. If you only have a few minutes, great! You can also turn anything (like walking your dog or folding laundry) into meditation by being intentional and focusing on your breath.

      Foster optimism
      Dr. Zand encouraged challenging negative thoughts and reframing them into more positive and realistic perspectives by surrounding yourself with positive influences and engaging in activities that bring you joy. Is your inner circle optimistic? If not, that could keep you stuck in the “Debbie Downer” downward spiral. Also be mindful of the content you take in, whether it be the news or social media. Alternatively, seek things that inspire you, like a feel-good podcast, self-improvement book, or IG account. “To cultivate a more positive outlook on life, it’s important to focus on what you can control instead of worrying about things that are out of your hands,” Dr. Hong agreed. “It’s also helpful to look for the silver lining in difficult situations or try to find the lesson within them.”

      Seek social connection
      Setting aside time to catch up with your BFF, grab lunch with a co-worker, or volunteer at a local organization all have one thing in common: building social connectedness. “Most often, people who live the longest share their lives with others,” Hlivnenko shared. “Ikigai usually implies active social interactions and joy from connecting with individuals with similar interests and beliefs. Supportive social networks and meaningful and harmonious relationships greatly impact our happiness levels and mental and physical health, and, thereby, contribute to how long we live.”   
      Research shows that having deep, purposeful relationships leads to a 50% increased chance of longevity and generates a positive feedback loop of social, emotional, and physical well-being. What’s more, another study found that those who are more socially fulfilled tend to function better cognitively. Take Dr. Zand’s advice and cultivate meaningful relationships and surround yourself with supportive individuals. “Engage in active listening, express empathy, and communicate effectively to foster strong connections.”

      Try new experiences 
      Stepping out of your day-to-day routine and immersing yourself in novel foods, hobbies, places, and subjects will keep your brain stimulated, strengthen cognition, and promote a longer lifespan. Have you been wanting to learn a new language or take up cooking? Fuel your curiosity, and go for it! Take it a step further and habit-stack boosting your physical well-being and your brain health simultaneously by picking up, say, pickleball or trying the 3-2-8 method—you’ll be working your body while learning new skills. “Dedication to your ikigai boosts self-development and improvement goals and promotes continuous learning,” Hlivnenko said. “Constant involvement in mentally-stimulating activities keeps the brain active, enhances cognitive functions, and supports a sound mind and memory, which is crucial for quality living to old age.”
      Research has demonstrated that the brain continues to create new neural pathways in order to adapt to new experiences, learn new information, and create new memories. Hot tip: Whatever new pursuit you engage in, find one that you enjoy and will commit to—you’ll be doing your overall happiness, mood, and mental health some good. 

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