health and weelbeing

Summer is meant to be enjoyed, but not at the expense of feeling your best. Recovering from a long weekend of fun in the sun isn’t as easy as it used to be. Whether you are feeling groggy, could use a supplement or two, or need a nudge to get back into your pre-summer routine, the following five wellness trends are easy to add to your weekly rotation and are so buzzy, experts or studies are saying they could make all the difference in your hot girl summer era. Read on for the five trends that the wellness world is buzzing about right now and how to try them for yourself.

1. Supplements/Treatments that Focus on Healthy Aging
When you think of products meant for healthy aging and cellular turnover, your mind probably goes right to skincare. But why stop there when an internal approach makes an even bigger difference? Supplements and treatments take those ideas and encompass the whole body, focusing on a healthy aging mind, strong memory, improved mitochondria function, boosted eye function, improved muscle strength and performance, and increased energy levels. Not only are we improving skin texture and reducing fine lines, but we’re improving our overall health and lifespan. Enter the molecule that all these supplements have in common: NAD (nicotinamide adenine dinucleotide), which is naturally occurring in the body, but gets depleted with age. While celebrities like Kendall Jenner and Hailey Bieber swear by NAD IV therapy, you can also take NAD orally through supplement form. Nicotinamide mononucleotide (NMN) or nicotinamide riboside (NR) are supplements that are getting more and more buzz because they are compounds that your body converts into NAD.

2. Exercise Snacking
While it’s nothing new, moving your body with moderate intensity once a day for at least 30 minutes is integral to feeling your best, both physically and mentally. But the days of intense 90-minute gym sessions in order to get in a “good workout” is over. Instead, the fitness world is shifting to a more active lifestyle by adding in small bursts of movement throughout the day, called “exercise snacking.” This could mean a quick jog in the morning, stretching while on a conference call, walking to the grocery store instead of driving, and taking a 10-minute workout break. My favorite “exercise snack?” A descending ladder of 10-1 burpees and sit-ups (10 burpees, 10 sit-ups, 9 burpees, 9 sit-ups, etc.) that takes 10 minutes max. 

3. Airplane Mode
Modern technology has its perks (side note: are you on Threads yet?), but it’s been proven that too much screen time can affect your mood. As more and more people get addicted to their phones and suffer from repercussions such as increased anxiety or decreased focus, health experts are looking to hacks to set boundaries so your technology works for you instead of being in control of you.
The simple act of turning your phone on airplane mode to prevent any messages or notifications from coming through can prevent you from getting distracted with a notification or can stop the urge to mindlessly scroll. Try turning it on Airplane Mode before bed (some doctors recommend at least an hour before sleep), and keeping it on Airplane Mode for at least the first 30 minutes in the morning to prevent you from diving into texts, emails, and TikTok first thing. Starting your day on the right (calm and centered) foot will change your mood, productivity, and stress levels for the better.

4. Cold Therapy
If you’re like me, your TikTok feed is filled with cold plunges, cold showers, and ice rolling. TikTok’s favorite biohack has some impressive research behind it. Exposure to the cold has been linked to a number of health benefits, including increased metabolism, reduced inflammation, decreased muscle soreness, and improved circulation. If you don’t have access to a cold plunge, spending just one minute in cold water at the end of your shower is enough to give you some major cold therapy benefits. Other options if a cold shower is not your thing: Try a facial ice bath by submerging your face for a few seconds at a time in a bowl of ice water, or simply massaging with an ice roller for major skin benefits.

5. Prioritizing Protein
Avocados had their moment (remember when we put avocado on everything 10 years ago?) and then cauliflower was being made into everything (pizza crusts, pasta, ice cream…). Thanks to trending foods like cottage cheese and the focus on blood sugar regulation, the wellness world is now obsessing over an entire macronutrient: protein. Turns out most of us are not getting enough. Experts recommend a minimum of 20-30 grams of protein per meal (for reference, two eggs–what many women consider a serving size–only contain about 12 grams). A good rule of thumb is to consume your body weight in grams of protein each day (for example: if you weigh 150 pounds, try to consume 150g of protein daily).
Consuming adequate amounts of protein promotes fullness and preserves muscle mass, which ultimately increases metabolism and improves body composition. Additionally, improved protein intake has been associated with a stronger immune system and a more positive mood. Try these hacks to get in more protein and make sure you’re eating an adequate, clean source of protein at every meal, whether it’s organic meat/fish, eggs, tofu, tempeh, or high-protein legumes such as chickpeas and edamame. 

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

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You probably already have a toolbox of products you swear by when you’re traveling, doing an at-home workout, or tending to self-care. My ride-or-die wellness essential is my emotional support water bottle because I frankly cannot leave the house without having a hydrating beverage within reach at all times. But what about the products we use in our homes? Although it’s easy to overlook the role our homes play in our health, creating a healthy living space is just as important as eating nutrient-dense foods or using non-toxic beauty products. 
With so many wellness products on the market, it can be confusing to decipher what we actually need. After moving multiple times in my adult life, I’ve found a few things that I simply cannot live without when it comes to creating a healthy home. Read on for 10 wellness home essentials to add to your home ASAP.

1. Air purifier
Even if you don’t suffer from seasonal allergies, having an air purifier on hand at home is especially useful to reduce pollutants and allergens. Look for air purifiers that use a HEPA filter to be sure that it reduces extra small particles. If you have a larger space or a multi-level home, consider adding one on each floor or in each room. 

2. Oil diffuser ​​
If you’re looking for a way to add an inviting scent to your home without compromising your air quality (see: toxic candles), adding an oil diffuser could be just what you need. Diffusers disperse the scent of essential oils throughout your home, creating a long-lasting effect. Not to mention, you can mix and match different oils for a scent that is unique to and just right for your space.

3. Water filter
We know the benefits water provides for overall health, but tap water may contain harmful additives. To help remove lead, heavy metals, and pesticides from your household water, opt for a water filter. While there are under-the-sink systems, you can also buy a water filter dispenser or a filter that attaches to the faucet. 

4. Standing desk
This one is for all the WFH girlies. We’ve all been told about the effects sitting can have on our bodies. Work on posture and get in more movement (bonus points for an under-the-desk treadmill) by adding a standing desk during your workday.

5. Silk pillowcase 
Quality sleep is essential for your health, so why not take beauty sleep to the next level with a new pillowcase? Pillowcases can harbor bacteria, dead skin cells, and oils, so selecting one that can keep all of the above at bay is a must. Enter: a silk pillowcase. Silk pillowcases are known for keeping skin healthy and vibrant, as well as preventing hair damage. They also stay cleaner longer between washes due to silk’s properties.

6. House plants
House plants don’t just provide pleasing aesthetics—they also act as natural purifiers. Research has shown that having houseplants can actually make you feel happier and reduce anxiety. Don’t have a green thumb? No problem. Plenty of low- maintenance plants can thrive with minimum attention (try a snake plant, staghorn fern, or peace lilies).

7. Blender
I personally consider a blender the kitchen staple of all kitchen staples. If you’re a big smoothie girlie, then you know that having a blender that can easily puree frozen fruit or veggies is a must. If smoothies aren’t your thing, a blender also makes the perfect tool for whipping up homemade soups, salsas, juices, and other nutrient-rich recipes. 

8. Natural cleaning products
Many cleaning products use ingredients (hi, chemicals) that can do more harm than good when it comes to our overall health. Luckily, there are plenty of non-toxic, sustainable cleaning products on the market today. Bonus: many brands make it easy to have them sent straight to your doorstep. Consider them your one-stop shop for switching to non-toxic cleaning products with the click of a button.

9. Yoga mat
You don’t have to regularly practice yoga to justify a yoga mat purchase. If at-home workouts—from Pilates to HIIT—are your jam, then a yoga mat is a necessity. Plus, it pulls double-duty as the perfect spot to practice meditation or stretch after a long day.

10. Hypoallergenic towels
This may be basic AF, but selecting a towel that prevents bacteria growth and odors and is allergy-friendly is important. It’s something you use daily after all. And what soak-in-the-tub self-care moment is complete without a fresh, clean towel? 

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It’s a Barbie world and we’re just living in it, or at least we can pretend to live out our childhood dreams thanks to Margot Robbie (who didn’t want to live in Barbie’s Dreamhouse?!). ICYMI, Robbie is bringing the iconic Mattel doll to life in the much-anticipated Barbie movie. As Barbie, she can fly down the stairs and walk on water, but behind the plastic-fantastic, jet-setting lifestyle, pink ‘fits, and glam, the actress keeps it real–albeit rigorous at times–with her IRL wellness routine. Keep reading for the lowdown on Margot Robbie’s workout and nutrition preferences. Hint: Her sweat sessions include Hot Skatin’ Barbie energy (think: neon rollerblades, leotard, bike shorts, visor, protective gear, and all). 
Before we dive in, remember that a celebrity’s wellness routine is likely very different from any of ours; they have money and resources to make a healthy lifestyle feel easier, and pressures such as looking a certain way for a movie role. But celebrity or not, all of our wellness routines should look different because every body is different, and “healthy” means something different to everyone. Take anything that interests or inspires you from this A-List movie star’s wellness routine, and leave whatever doesn’t.

Her Fitness Routine
Barbie’s famous gams aren’t going to tone themselves—Robbie put in the (hard) work to transform into the life-size figurine, and the movie’s trailers and BTS pics are proof. Her workout MO? Rollerblading. That’s right, it’s not just on screen that Robbie takes to the streets in her skates. According to her interview with Vogue, she likes to lace up even i her real life (she “hates to break”–she’s that hardcore). ICYWW, she took up rollerskating after her ice-skating stint as Tonya Harding in I, Tonya. To prove my point, she even conducted her Vogue interview while rollerblading. Before you knock the nostalgic activity, consider this: Based on a study by the University of Massachusetts, rollerskating causes less than 50% of the impact shock to your joints than running does, making it a low-impact cardio workout you don’t want to sleep on.
Aside from skating, Robbie doesn’t shy away from weights, namely intense leg and butt workouts (think: back squats, front squats, leg presses, and deadlifts). She further proves she’s a badass by finishing off her weight-lifting sessions with a jog, jumping rope, jump squats, and mountain climbers. Then, there are her upper body and core workouts that include military presses, push-ups, planks-to-push-ups, pull-ups, and chest presses. As demanding as her workout routine is, Robbie gives her body breaks by alternating between gym and lighter “activity” days such as Pilates, and ballet.  

Nutrition
Robbie’s idea of balance carries into how she nourishes her body, making sure there’s room for all foods–including indulgences–in her diet. She admittedly “can’t just have a salad every day and half a glass of wine every second day.” To drive the point home, Robbie continued her conversation with Vogue between bites of avocado toast, grilled Halloumi cheese, and Australian-​​style bacon (extra crispy), and they hit up her favorite ice cream shop, Salt & Straw, post-rollerblading. If you can’t tell already, she has a sweet tooth and knows it’s OK to indulge it. “Chocolate, waffles, and fries are the main food groups that make up my diet,” she expressed to Emirates Woman.
However, a typical day of eating when she’s preparing for a role might look like porridge and a green smoothie for breakfast, tuna steak and sweet potato for lunch, and lemon chicken and brown rice for dinner. In her everyday, Robbie has a major sweet tooth and knows foods you love are a part of a balanced diet, but she prioritizes protein-rich meals when prepping for roles like Barbe.

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