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      Struggling With Weight Loss but Not Sure Why? Here Are 5 Possible Reasons

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      “It’s simple,” they say. “Just eat well and exercise!” It’s the age-old weight loss formula, but we all know better: Losing weight isn’t that black and white and there’s no one-size-fits-all approach. Maintaining a healthy diet and spending time at the gym are just two of the many factors that play a role in weight. And, let’s face it: Whether you’re trying to lose weight to improve your overall health, feel more in tune with yourself and your body, or fit into your old go-to pair of skinny jeans (no matter what Gen Z says!), losing weight can be a struggle even when you’re doing everything “right.” So what gives? To get down to the nitty-gritty, I asked Andi Lew, a certified food, lifestyle, and wellness coach and author of Connected: A Paradigm Shift in How We View Health, to weigh in on underlying causes that may be hindering your weight loss efforts.
      BTW, the purpose of this article is not to make you believe that weight loss has to be a goal (it doesn’t) or that you need to obsess over these factors or else you’ll gain weight (you won’t). Instead, this article is meant to show you that trouble losing weight has absolutely nothing to do with your willpower, laziness, or worth. If weight loss is your goal and you feel like there’s no hope, read on for five eye-opening oversights to watch out for. 

      Meet the expert

      Certified Food, Lifestyle, and Wellness Coach
      Andi Lew is an Australian-native, leading wellness expert and best-selling author with nine books and 30 years experience in teaching natural health.

      1. You’re reaching for foods you think are healthy but really aren’t
      Step into any grocery store and you’ll be met with labels that read “all-natural,” “gluten-free,” and “low-fat” (I could go on and on). A word to the wise: Those buzzwords don’t give the whole picture. “A lot of health claims are placed on packages to sell you products,” Lew said. “For example, gluten-free or low-fat packaged goods often have added sugar, oils, and sodium, so read the nutrition facts carefully.”
      Also, these packaged (AKA processed) imposter health foods are void of nutrients. “Processed foods have been stripped of their vitamins and minerals so you end up overeating as you’re never satisfied on a nutritional level,” Lew said. “They’re usually packed with sugar, which is addictive and creates an inflamed gut and acidic environment. Cutting down or eliminating these foods will help the body regulate itself.” Bottom line: Swap health halo-wearing foods with whole foods (read: foods that exist in nature and that you’ll find in the outside perimeter of the store) or check the nutrition labels and make sure it’s all ingredients you recognize.

      2. You’re not getting enough nutrition
      Between the high fructose corn syrup, refined oils and sugars, and trans fats found in today’s processed foods, it’s no wonder more than 90% of Americans aren’t getting enough vitamins and minerals, like magnesium, calcium, and vitamins A, D, E, and C, in their diets. “Poor diet combined with emotional or chemical stressors often results in leaky gut syndrome,” Lew explained. In other words, if you don’t have a healthy gut, it can’t properly absorb nutrients. The good news? You can improve your gut health by staying hydrated, consuming whole, unprocessed and high-fiber foods, managing stress, and catching quality Zzzs.
      Then, they’re not giving your body the nutrients it needs because you’re under-eating or restricting foods, thanks to being conditioned by diet culture to think that we need to eat less in order to lose weight. But eating too little can have the opposite effect by drastically slowing down your metabolism and causing hormonal shifts (more on that to come). Instead, make sure you’re eating enough to fuel yourself with the proper vitamin and mineral intake. (If you’re experiencing symptoms like sluggishness, hair loss, irritability, or feeling cold all the time, those could be signs you’re not eating enough.) Consider getting a blood panel to check your nutrient levels, eat the rainbow, choose locally-grown and organic food sources when possible, and listen to your body’s hunger cues and eat whenever you’re hungry. 

      3. You’re not prioritizing sleep 
      A holistic approach to wellness includes more than just nutrition and exercise. Lew stressed the impact sleep and stress have on maintaining a healthy weight. “When we don’t get quality sleep–due to stress or environmental stress like blue light emitted from phones–we release stress hormones called adrenaline and cortisol, which slow down our body’s self-healing and functioning capacity,” she said.
      Ever noticed how you reach for junk food when you’re stressed or running on little sleep? That’s no coincidence. Studies have shown that sleep-deprived individuals tend to choose foods that are high in sugar and trans fat to compensate for feeling a lack of energy. What’s more, not getting enough or quality shut-eye is linked to increased hunger and portion sizes and decreased physical activity. On the other hand, waking up on the right side of the bed can help you make healthier food choices and feel more motivated to get your movement in. So take stock of your sleep habits and see where you can make improvements. Can you set a realistic and consistent sleep schedule? Or consider bidding adieu to your afternoon pick-me-up and favorite nightcap or lighting a candle while listening to soft music to relieve stress and unwind. Get your beauty sleep on and you just might get over the hump in your weight loss journey. 

      4. You have a hormonal imbalance
      Let’s be real: A lot of the times it feels like our hormones have a mind of their own, but hormone health is critical. Hormones facilitate nearly every bodily process, including metabolism, hunger, and fullness. Because hormones play a role in our appetites, some influence our body weight (looking at you, insulin, leptin, and cortisol). And when they’re out of whack (hello, fatigue, sugar cravings, weight loss resistance, stress), there’s no denying their effects. “An imbalance of hormones like excess cortisol may make the body go into fight or flight mode and induce the production of fat cells, which will cause a declining metabolism in an adaptive way for the body to store food for later use,” Lew stated. 
      So how do you strike the right hormonal balance? Tackle stress with meditation and yoga,  scrap the processed foods and refined carbs and and sugars (sound familiar?), go for workouts you enjoy and that stabilize cortisol (Pilates, anyone?), and get a good night’s sleep on the reg. If you’re still not able to hit reset on your hormones, Lew suggested scheduling a general check-up and working with your doctor or a health professional to address any underlying health conditions or hormonal imbalances you may have. 
       
      5. You have chronic inflammation
      More than just a major buzzword in the health and wellness space, inflammation is the common denominator of most chronic diseases and has a major impact on weight; with increased inflammation comes more weight gain. “If you regularly ingest inflammatory foods, such as sugar, alcohol, and refined carbohydrates, or processed foods, you’re creating a toxic environment in the body that doesn’t have the ability to digest, absorb, or excrete nutrition,” Lew affirmed. She also pointed out that food intolerances can be a source of inflammation, so pay attention to common symptoms like gas, bloating, constipation, or diarrhea and seek out a naturopath to test for foods you may be reacting to.
      So if you’re checking all the weight loss boxes with nothing to show for it, inflammation may be to blame. While ditching the weight-gaining culprit doesn’t happen overnight, you can start by passing on the processed eats, loading up on anti-inflammatory produce and fats (think: leafy greens, berries, and salmon), and taking hot girl walks to get your body moving. 

      10 Weight Loss Myths, According to a Registered Dietitian More

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      7 Tips for Having Meaningful Conversations That Go Beyond “How Are You?”

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      Every conversation is an opportunity to cultivate real, human connections—whether that’s by nurturing existing relationships or creating new ones—and having meaningful conversations can help us process and learn from our individual experiences, together.  
      But still, it can be hard to go beyond the standard, “How are you?” Often, “How are you?” can feel like an overwhelming question. So, we say, “Good!” or “Hanging in there,” because how we’re really doing either feels like too much to unpack or too heavy to share with someone else.
      It can be even harder when the person we’re talking to has differing opinions on the social and political issues happening around us. Often we find ourselves talking at each other, against each other, or over each other, and not with each other. In these moments, we miss the chance to learn from people who challenge our assumptions; conversations that encourage us to reflect on our existing perceptions, create new ideas, and progress mentally. So, why do we have such a hard time having conversations that make us feel more connected, fulfilled, and ultimately, happier?
      It’s helpful to think of conversations as a microcosm of a relationship. There needs to be a give and take in the sense that both parties are teaching and learning, talking, and listening. And like a relationship, a good conversation creates an environment where both people feel respected and safe to voice their thoughts. This trust establishes a strong foundation for the conversation to build around. The good news is that most people want to connect on a deeper level. Here are a few tips to help you do just that.

      1. Start with curiosity
      Whether it’s with your friends, family, Bumble date, or Uber driver, every conversation is an invitation to learn something. Curiosity keeps us engaged in the conversation. Not only that, but we learn faster and remember more when we actually want to learn it. It’s pretty likely that the person you’re talking to knows something you don’t, whether it’s about an experience you’re having, a place you’ve always wanted to visit, or something they saw on the news. So if you don’t know something, ask. If someone mentions something you want to learn more about, ask. If someone has a different opinion than yours, ask questions to help you find out why. Curiosity pushes the conversation beyond surface-level small talk and helps us feel closer to the person with whom we’re speaking.

      2. Avoid self-fulfilling questions 
      We tend to ask questions that push our own expectations and bias onto others. When we ask, “Did that make you mad?” or “Were you happy?” we will likely get a “yes” or “no” answer. Instead, asking, “How did that make you feel?” invites the other person to steer the conversation without judgment and to answer without fear of criticism. 
      Wording questions more open-endedly also encourages the other person to process what they are experiencing and how they are feeling on a deeper level. You can expect to get more complex, surprising, and illuminating answers this way, which helps you better understand and can help the conversation go deeper than a “yes” or a “no.”

      3. Let go
      Not every thought that drifts into your head needs a mic. Sometimes, it’s better to let thoughts pass without saying them out loud. Don’t stop listening to or interrupt the other person because you want to make sure you don’t forget to share a clever comment or story. Make sure to let the other person fully finish speaking—and if what you wanted to say is no longer relevant or doesn’t contribute to pushing the conversation further, then let it go. 

      4. Practice empathy
      Empathy is the capacity to set aside your own biases and to understand someone else’s feelings based on that person’s own unique experiences, perspective, and frame of mind. In order to empathize, it’s important to acknowledge that we are all biased and that actively working to keep it in check is a lifelong commitment. When listening with empathy, you’re making an active decision to understand someone else’s opinions and values without criticism. This doesn’t mean you have to agree with what they are saying, but you are respecting their right to voice it and be heard.

      5. Remember: Their struggles are not your own
      If someone is talking about struggling with work, family, a relationship, or anything else, don’t use it as an opportunity to talk about that ex you broke up with five years ago. While it may seem like you are comforting someone by sharing your own semi-related story, this can make people feel overlooked and like you have made their struggle about you. Your experience is not the same—it is not about you. 
      If you have a habit of jumping in with your own story, next time, make a conscious effort to stay quiet until the other person is done talking, and take this time to truly listen. If at this point you still feel like you can shed some insight on their experience, let them know that you went through something similar and leave it up to them to decide if they want to hear your story.

      6. Be honest
      Speaking your own truth can be hard to do when the other person has differing values and opinions. However, being able to express your authentic opinions and, in turn, have them challenged is where a lot of the learning and growth happens in a deeper conversation. To speak candidly and respectfully, here are some things to keep in mind:

      Letting people know that you hear and understand their viewpoints helps assure them that you are coming from a place of honesty and respect.
      Don’t step onto a soapbox. Speak to people directly and not at them. A good conversation begins and ends on the same level. One opinion is not superior to the other, and the goal is to both grow and learn together. 
      Speak calmly and with purpose. Ask yourself what you are trying to say and what the best way to convey it might be. If you need to take a moment to think about this, pause. Silence during a conversation offers the space to reflect on what’s been said and taking the time to be authentic benefits everyone in the conversation. People want to know the real you so that they can show you their real self as well. 

      7. Be present
      It’s easy to let our minds wander during a conversation, whether it’s thinking about the million things on your to-do list or that snarky email your boss sent. Yet, if your mind is elsewhere, you won’t fully pay attention to the conversation. Remember that the other person’s time is just as valuable as yours, so give them your undivided attention. This means more than just tucking your phone away and keeping eye contact. To really listen is a practice in mindfulness:

      Don’t worry about what you’re going to say next. If you’re waiting for the other person to stop talking so you can say what you’re thinking, you aren’t paying attention. Instead, focus on what they are trying to communicate to you and where they are coming from.
      React less and reflect more. It’s natural to have knee-jerk reactions to things people say. However, in order to fully understand what someone is saying, we need to give them the floor to explain—and sometimes figure out—their thoughts. So before you jump to a conclusion, reflect on why and how that person came to form their values and opinions. And if you don’t know, ask questions to help you understand.

      Conversations have the power to remind us that we are seen, heard, and valued. The way we listen and talk to one another can impact how we move forward as both individuals and a community. And when we are present and show up for each other, conversations will be what bring us together.

      How to Maintain a Friendship When You’re in Different Life Stages More

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      7 All-Natural Ways to Up Your Libido That You Haven’t Tried Yet

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      Let’s face it: We can’t expect to always have a sex drive in high gear, and it takes more than just cueing Marvin Gaye’s “Let’s Get It On” to rev it up. First things first, it’s normal and common to experience ebbs and flows in your libido. But we all deserve to reap the benefits of sexual pleasure—I’m talking less anxiety, better sleep, relief from headaches, and more. So while you can’t change your libido with the snap of a finger, there are natural remedies that can help take your sexual desire from womp womp to bow-chicka-wow-wow. Read on for seven ways to get you in the mood. The best part? There’s nothing fake about them, including the “Big O” they’ll likely lead to. 

      Add an adaptogen supplement to your routine 
      There may be no such thing as a love potion, but combine the stress-reducing and energy-boosting effects of adaptogens and you’ve got the next best thing. These plants and mushrooms can help regulate your body to return to balance, so if anxiety is getting the better of you, they step in to aid in reducing your cortisol levels. But their transformative benefits don’t stop there—the effects of adaptogens can spice things up in the bedroom. Enter: Moon Juice’s Sex Dust. Packed with a stimulating blend of adaptogens and herbs that target stress to support healthy hormonal balance, libido, and creative energy, knocking boots just got way more exciting.
      Add the natural libido supplement to your coffee, tea, or smoothie, or pair it with your favorite chocolate. With ingredients that are traceable, potently-dosed, and easily absorbed, you can rest assured that your sexual health is getting the right kind of TLC. Use code EVERYGIRL10 to get 10% off one order, and get ready to ignite your sexual spark. 

      Moon Juice
      Sex Dust
      With a combination of Shatavari, Shilajit, Epimedium, Schisandra, Cacao, and Maca, this stimulating blend of adaptogens and herbs targets stress to support healthy hormonal balance, libido, and creative energy.
      Use code EVERYGIRL10 for 10% off of your first order from Moon Juice!

      Source: @moonjuice

      Reach for aphrodisiac foods
      We’ve all heard that aphrodisiacs are said to arouse sexual desire and pleasure. But are chocolate, oysters, and strawberries really that powerful? While there’s little scientific evidence that the rumored sexy stimulants are the real deal, there are food supplements that have been proven to help you get back in the saddle: maca, ginkgo biloba, fenugreek, and pistachio nuts, to name a few. From helping increase blood flow to promoting the production of sex hormones, consider these “aphrodisiacs” your natural libido-boosting friends. But at the end of the day, you can’t go wrong with eating a nutrient-dense, hormone-balancing diet (think: high-quality, pastured meats and eggs, fruits and veggies, and healthy fats like extra virgin olive oil and avocados). 

      Show your pelvic floor some love
      If you’ve ever done a kegel exercise, you’re already ahead of the game (bravo!). The group of muscles that form a bowl-like shape between your sit bones (AKA your pelvic floor) is responsible for giving you the best “O” you’ve ever had and preventing you from peeing in your pants in bumper-to-bumper traffic. In other words, you have your pelvic floor to thank for enjoying sex and controlling your bladder and bowel movements. One red flag that your pelvic floor could use a tune-up? You guessed it, a low libido. The good news? You can improve your pelvic floor health and, in turn, your sex drive by seeking pelvic floor therapy, practicing yoga, foam rolling, and performing exercises that strengthen and target the muscle group. 

      Source: @buffy

      Get plenty of sleep
      PSA: Getting enough rest affects way more than just your beauty. Case in point: Studies show that sleep deprivation is linked to reduced sexual desire and arousal in women. When you snooze, your body restores energy and regulates hormone levels and the muscles and cells in your body repair and grow, so getting adequate sleep can make or break your sex life. Bottom line: Consistent quality sleep equals a healthy sex drive. As if you needed more reason to prioritize your Zzzs, for every additional hour of shuteye you get, your libido increases by 14%. So establish a wind-down routine (yoga stretches, anyone?), say no to caffeine after lunch, fit in movement in your day, and keep your sleeping environment at a cool to 65°F to 72°F to recharge your body and mind. The result? A heightened libido. 

      Consider a natural alternative to hormonal birth control
      Chances are you’ve been on or are currently on a type of hormonal contraceptive. And it’s no secret that hormonal birth control methods have unwelcome physical and sexual side effects, including a diminished libido. I hate to be the bearer of more bad news: A study concluded that women using a hormonal contraceptive approach experienced less frequent sexual activity, arousal, pleasure, and orgasm.
      So what’s a girl to do? Fortunately, there are natural alternatives to hormonal contraceptives. From good ol’ condoms and the “pull-out” tactic to silicone diaphragms and cervical caps, there’s no shortage of hormone-free birth control options available. Since narrowing down the best non-hormonal birth control for you should take into account the risks and benefits of each type as well as your lifestyle and personal needs, have a chat with your OBGYN and don’t be afraid to ask any questions you may have, no matter how embarrassing they may seem (there are no stupid questions after all). 

      Source: @bykwest

      Give your self-confidence a boost
      When you look at yourself in the mirror, what do you see and say to yourself? If it’s not your attributes and uplifting self-talk, we’ve got work to do (myself included). Because how we feel about ourselves and our bodies affects what goes (or doesn’t go) down between the sheets. It goes without saying that if you focus on your perceived flaws (“I wish I could get rid of the cellulite on my thighs” or “I’m not talented enough to get my dream job”), you’re not going to want to get it on. Instead, try shifting your mindset and bringing attention to your strengths, practicing words of affirmation, or hitting your favorite workout class to release those feel-good endorphins. While you’re at it, get in tune with your body, discover what arouses you, and take note of your major turn-ons (journaling always FTW). The main takeaway? Enhance your self-esteem and your sex life will thank you. 

      Communicate with your partner and/or a trusted practitioner 
      Let’s be real: Talking to your partner or your doctor about your low sex drive is anything but sexy and can be awkward AF. But what if I told you that talking about your sex life reinforces not only your relationship, but also your sexual satisfaction? And when you have a stronger emotional connection with your S.O., the chances of having mind-blowing sex gets a whole lot higher.
      Now that I have your attention, when the time is right (read: when you’re both calm and relaxed), bite the bullet and kick off the conversation with something like, “This is really uncomfortable for me, but can we find a time for me to share something about our sex life with you?” If that feels totally out of reach, use a movie, TV show, or article you can relate to as a conversation starter. Once you’ve got your heart-to-heart going, be open and honest about how you’re feeling and what you want and need. Try not to leave out the details to help your partner understand what you’re experiencing while not placing any blame on them. Remember that your sex issues won’t get solved overnight, so maintaining an open and ongoing dialogue is key.
      Say you’ve given communication with your partner and the aforementioned remedies the old college try and your libido hasn’t budged, don’t brush it aside. Seek a trusted professional, whether an OBGYN or therapist, to get to the bottom of it. Whatever the cause, having a healthy libido and fulfilling sex life is your right. 

      7 Habits of Women Who Always Have a Healthy Libido

      This post contains a sponsored inclusion of Moon Juice, but all of the opinions within are those of The Everygirl editorial board. More

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      The Lymphatic System Is Crucial for Detoxification and Immunity—Here’s What You Need To Know

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      If you’ve heard anything about the lymphatic system, the word “de-puffing” was likely used in the same sentence. And we’ve all seen celebrities like Kendall Jenner and Hailey Bieber using their trusty ice rollers and under-eye patches that promise to eradicate the puffiness. But there’s so much more to the lymphatic system than just de-puffing and trendy tools. The lymphatic system plays a huge role in detoxifying the body, and ice-rolling is just the tip of the iceberg in terms of what we can do to help support it.
      Since I’m always eager to learn more about how we can achieve optimal health, I had to dive deeper into understanding this underrated system in the body. I spoke to experts to understand what the lymphatic system does, why we should care about it, and what we can use to support our lymphatic system daily. Read on for everything they spilled.  

      In this article

      What is the lymphatic system?
      In summary, the lymphatic system is our body’s “sewage system.” According to Viviane Lieberman, a lymphatic drainage educator with Gente Beauty, it is a part of both the circulatory and immune system and is responsible for keeping fluid levels balanced and preventing infections. She shared that the lymphatic system is connected to every system in the body and carries away harmful substances, heals the body, and rebuilds bodily functions. The system works to move a liquid substance called lymph back into your circulatory system. Lymph nodes throughout the system monitor and cleanse the lymph as it filters through them, filtering out the damaged cells, bacteria, or toxins. If we want the rest of our body to run efficiently and at its peak, it’s crucial that the lymphatic system be productive.
      However, the lymphatic system doesn’t just “pump” on its own, like how the heart beats or lungs breath no matter what. Without squeezing the lymphatic vessels, the lymph sits still, and toxins and waste material can accumulate. The good news is a lot of what we already do regularly helps support our lymphatic systems, like exercise. However, if we don’t maintain our body’s lymphatic system to support the lymph movement, it can lead to symptoms such as brain fog, water retention, constipation, dehydration, digestion issues, fatigue, stress, allergies, and much more. Read on for ways to support your lymphatic system to make sure it’s working efficiently. 

      How to support your lymphatic system
      Josie Rushing, celebrity massage therapist, lymphatic drainage expert, and Founder of Brazilicious Beauty Spa, said exercising regularly, eating an anti-inflammatory diet (avoiding high-sodium and high-fat foods), drinking lots of water, and performing anti-stress activities are all great ways to make sure your lymphatic system is running smoothly. Lieberman suggested yoga, walking, or rebounding on a trampoline (when muscles are being worked, they squeeze lymphatic vessels which helps move the lymph). In terms of diet, eating foods that promote lymph flow, such as dark leafy greens, nuts, seeds, and avocado, is also beneficial, and limited adding toxins through overly processed foods. 
      If you want to take it a step further, Lieberman shared other ways to increase lymphatic flow. First up: dry brushing, which involves brushing your full body with a natural fiber brush in upward movements toward the heart before showering. Another hack is practicing a form of deep belly breathing, such as holotropic breathwork, as well as taking hot and cold showers, which create contractions and expansion in the lymphatic vessels and allows for further circulation. And finally, the trendiest way to boost the lymphatic system as of late is through lymphatic drainage massage. 

      Is lymphatic drainage massage worth the hype?
      While it has recently become popular in North America, lymphatic drainage has been around since the 1900s and has been a popular practice in Brazil for decades, according to Rushing. “We have a special way of performing it in Brazil that is finally being seen all over the world because aside from the internal benefits, there are also external benefits, such as contouring and eliminating the appearance of cellulite,” she said. Today you can get a lymphatic drainage massage done on any part of your body, from your face to your stomach or legs.
      The premise of the massage is the manipulation of the lymphatic muscles to encourage the flow of lymphatic fluid. Rushing shared that the majority of the massage is done manually and it aids in natural detoxification, rejuvenating cellular function, minimizing excess fluid retention, relieving stress on the body, balancing the nervous system, and benefiting cell oxygenation. It is also recommended by many doctors and surgeons to help with recovery after injury or surgery. 
      Rushing recommended getting a lymphatic drainage massage weekly as maintaining your lymphatic system is key to optimal health. However, if getting a lymphatic massage every week is outside the realm of possibility for you, there are tools you can use to do your own version at home. You don’t need a pricey massage to help support your lymphatic system. For your face, opt for a gua sha tool or ice roller for an easy and affordable way to maintain lymphatic drainage. As for the other parts of your body, you can try dry brushing or the legs-up-the-wall pose. And don’t forget that a good old fashion walk helps to move the lymph too. 

      Bottom line
      Just like we need a strong immune system to fight viruses, we need a well-functioning lymphatic system to promote detoxification and healthy blood flow. Bottom line: We don’t need to “detox” with diets and juice cleanses; the lymphatic system is one of the key systems in the body that’s meant to do that for us. After all, Lieberman referred to the lymphatic system as “the secret river of health.” Incorporating a few of the aforementioned tactics into your routine, making sure you’re consistently moving your body, and being aware of toxin exposure will help you support this critical system that affects every part of the body.  So whether you’re looking to relieve stress or simply improve your overall health, the lymphatic system is a great place to start.

      This Powerful Ingredient Is Said to Be the Secret to Immune Health More

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      Most of Us Have Tech Neck—Here Are 10 Easy Tips To Treat It

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      Have you ever looked up from your phone after an hour (or more) of scrolling through TikTok and found that your neck feels stiff? Does your upper back hurt after a long day of working on the computer? Are you looking down to read this article right now? If you answered yes to any of those questions, you’ve probably experienced tech neck. You’re not alone, though. With American adults spending over 11 hours a day consuming content, most of us have tech necks and poor posture from using our devices, whether we realize it or not. Luckily, it doesn’t have to be a long-term issue. Read on to learn more about the causes of tech neck and the easy ways it can be treated.   

      What is tech neck? 
      Some refer to tech neck as the lines or loose skin on the neck from constantly looking down at our phones. And while that’s not untrue, it’s important to note this concern is much more than skin-deep. Chiropractors, physical therapists, and surgeons alike have characterized tech neck as the strain and pressure put on the cervical spine due to poor posture. It’s most commonly caused by–you guessed it–looking down at technology. 
      According to William Kemp, MD, a neurosurgeon at the Virginia Spine Institute, this slight change in posture can weigh on us (literally). “The human head already weighs roughly twelve pounds,” he stated. “Even tilting your neck 15 degrees is like 27 pounds of extra strain put on your spine.” That may not seem like a big difference, but over time this can lead to neck and shoulder pain, muscle tightness, muscle stiffness, headaches, numbness, tingling, and overall discomfort. If tech neck is left untreated, these symptoms will likely persist, and additional posture abnormalities like a curved back, hunched shoulders, and forward head posture can occur.

      How to treat it
      Practice neck stretches 
      Mandy Armitage, MD, Medical Director of Editorial Services at GoodRX, recommends stretching to help improve the range of motion and ease tension in the neck. Practice side-to-side bends by bringing your ear toward your shoulder, holding for 5-10 seconds on each side. After completing a few reps, move onto forward and backward bends by lowering your chin to your chest and holding. Then, stretch your chin toward the ceiling and hold again. The next movement is side-to-side turns. Here, a similar motion is made to feel a stretch along the side of your neck. Pulling your chin and head back (not down) to perform a chin tuck can also help stretch the sides of your neck and the base of your skull. An even deeper stretch can be achieved by placing your hand behind your head and gently pulling your head down toward your armpit on each side.

      Try foam rolling 
      In addition to stretching, foam rolling can increase mobility and relieve pain caused by tech neck. Body-alignment specialist Lauren Roxburgh (named the “Body Alignment Pro” by Vogue) shares foam rolling techniques to align the head, neck, and shoulders in her book Taller, Slimmer, Younger. An easy move to try? Lie down with your back against a foam roller. Place the base of your head along the edge of the foam roller. Then, move your head left to right for several reps until you feel the tension begin to release. 

      Try a standing desk or laptop stand
      Despite tech neck also being referred to as “text neck,” our phones aren’t the only culprit. Our desk and computer set-ups are also factors. Just think about how many hours you spend hunched over your computer at work every day. (That number has only increased now that Zoom calls have replaced IRL meetings). This is why posture expert and ergonomist Michael Jones, MS, CErg recommends using a standing desk or laptop stand to prevent tech neck. “Without using a laptop stand, you will notice you start to adopt a slouching posture which increases your risk of tech neck,” he said. “A laptop stand will give you a more upright posture by bringing your monitor up to eye level, thus reducing the risk for forward head posture.” 

      Strengthen your back muscles
      Since the tech neck posture adds so much weight and pressure to our delicate necks and spines, Jones also suggests practicing reverse posture exercises. These strengthen our back muscles to take some of the strain off our necks. He suggests implementing strength training exercises like dumbbell or resistance band rows, rear delt flies, and face pulls. These moves target the muscles in our upper backs, which attach to the occipital bone of the skull. 

      Set time limits
      If you have an Apple Watch, you’re probably familiar with its frequent “time to stand” alerts. While these notifications can be annoying when you’re in the middle of a long meeting, they do serve as an important reminder to take breaks throughout the day. Kemp agrees, suggesting tech neck sufferers “try setting timers for 45-60 minutes at a time, taking short breaks in between to give both your brain and your neck a much-needed break from the stress of technology.” This break is also a great time to take a few deep breaths, do some simple stretches, and reset your posture to help release build-up in the body. 

      Reduce device usage
      I know, I know. (Insert eye roll here.) But there’s a reason why tech neck is a modern-day ailment. Because technology infiltrates so much of our daily lives, it can be beneficial physically and mentally to take time away from our devices. Consider adopting hobbies that don’t include looking at a screen. Perhaps, set up screen time limits on your phone and computer. Cut back on the number of hours you spend looking down at your devices.  

      Take advantage of tech
      This might sound counterintuitive since our use of technology got us into this mess. However, there are ways it can improve our posture. Ingrid Yang, MD is a physician and certified yoga therapist who advocates for the pivotal role that technology can play in our health and wellness: “Studies show that smart wellness wearable tools can help you form new healthy habits by the mind-body connection,” she said. “From good posture to mindful breaks, these devices provide real-time biofeedback to help you become aware of what you’re doing and provide gentle reminders to move into positions that keep you strong and pain-free.” Try utilizing the health app on your iPhone, downloading a habit-tracking app, or wearing a posture corrector that connects to your phone.

      Please consult your doctor before beginning any at-home treatments for tech neck or other related health concerns, and return to the doctor if pain or other symptoms persists. 

      6 Simple Ways to Have Better Posture at Your Desk More

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      Migraines Suck: Here Are 5 Hacks That Make Them Better

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      That moment when a run-of-the-mill headache starts to turn a corner and head toward a full-blown, day-derailing migraine—it’s an experience I, unfortunately, know all too well.
      For me, that change could come from something simple. It could come from too much screen time (sorry, TikTok), not eating enough throughout the day, or lighting a strongly-scented candle. Other times, migraines sneak up on me because of hormonal changes, being overtired, or feeling especially stressed or overwhelmed. 
      Although dealing with the head-splitting pain—and, in my case, nausea— that comes with migraines really sucks, I’ve experienced enough of these headaches over the years to know what helps alleviate my symptoms. Migraine-relief suggestions are definitely not one-size-fits-all, but if any of my tried-and-true tips can help someone else feel a little bit better, they’re worth sharing. Read on for the five hacks I rely on to help combat migraine pain.

      1. Hydrate, hydrate, hydrate
      When I feel a migraine coming on, the very first thing I do is stop everything and drink a bunch of water. I try hard to stay hydrated during the day, but I often get distracted by work and life (sound familiar?) and fall behind with my water intake. So, when a headache begins, I do everything I can to get hydrated in hopes that it’ll temper some of my migraine symptoms. 
      My secret weapon here is to have Liquid I.V. packs on hand. I add one to my water tumbler to boost my electrolytes and hydrate faster. Then, I continue drinking water as my migraine progresses to stay hydrated and, hopefully, ease my pain sooner. 

      I started using Equilibria’s Relief Balm after The Everygirl’s CEO, Alaina Kaz, told me it significantly helped her migraines. To be honest, my first thought was, “OK, it can’t be that good.” But I’m here to tell you she was totally right. This topical cream works wonders on my headache pain. 
      When I have a migraine, I generously apply Equilibria’s Relief Balm to my temples or forehead and deeply massage the cream into my skin. I usually spend about 10 minutes doing this over and over until I start to feel the cooling sensation of the balm kick in. Then, it starts alleviating the throbbing in my head.

      Source: Julia Poulter

      Since I often use this balm, I appreciate that it’s made with six all-natural ingredients: coconut oil, shea butter, arnica, menthol, lavender, and rosemary. Paired with full-spectrum hemp flower oil that is Colorado-grown, this product is vegan, gluten-free, and organic, so I can feel good about using it on my skin. 
      If you suffer from migraines, take my word for it (and Alaina’s, too!) and give Equilibria’s Relief Balm a try. It’s become a must-have in my headache arsenal for its fast-acting and soothing pain-relief qualities. I really can’t recommend it enough. 

      Equilibria
      Relief Balm
      Use code THEEVERYGIRL for 25% off sitewide at Equilibria. Both new and returning customers are eligible until the end of the month! Code stackable with subscription savings.

      3. Get out the ice roller
      I first bought this $18 Amazon ice roller to use as part of my morning skincare routine to reduce puffiness. While it does that, it also helps reduce my migraine symptoms because it essentially numbs my face and head as I use it. I keep this in my freezer and pull it out whenever I feel a splitting headache coming on. I start rolling the ice pack all over my face, forehead, the back of my neck, and even the top of my head. Plus, it somehow helps curb the nausea I experience during migraines, too. Trust me with this hack, and hit “add to cart.”

      Amazon | ESARORA
      Ice Roller
      several colors available

      4. Use a weighted sleep mask
      When I experience a migraine, I often feel an intense sensitivity to light and sound in addition to throbbing headache pain. I’ve found that putting gentle pressure on my eyes and forehead while lying down can help temper these symptoms, so I invested in a weighted sleep mask to do just that.
      I especially like the design of the one linked below from Nodpod because it’s a nice, substantial size, is super soft, and doesn’t require elastic or velcro to keep it on. (Plus, you can pop it in the freezer for added cooling relief.) It’s also wearable in several sleeping positions. Before this upgrade, I previously used a small, rectangular eye mask filled with beads that I essentially had to balance on my forehead to feel relief. And, since I’m a side sleeper, that setup didn’t cut it after a while. The Nodpod allows me to sleep in any comfortable position and stays on while I rest. I usually wear it over my eyes, but you can also wrap it around your head. 

      5. Sleep it off
      This final hack may seem obvious, but any migraine sufferer knows it’s important to do. When one of my migraines begins, I step away from my phone, computer, and TV, start hydrating, use my Equilibria Relief Balm and ice roller, and head to bed in a completely dark room with my Nodpod weighted sleep mask. I’m not always in a position to fully unplug from my life and go to sleep when a migraine hits. However, if I can, sleeping off the pain is really the only thing that kicks my migraine to the curb. Plus, getting enough rest on a regular basis helps keep my migraines at bay. 

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

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

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      Could Your Gut Be the Secret to Happiness? A Dietitian Breaks It Down

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      Ever feel “butterflies” in your stomach when you’re nervous or excited? Were you ever taught to “listen to your gut?” Same. It’s no secret that we feel emotions in our physical bodies. But could taking care of our gut health also be the secret to happiness?
      The gut controls more than just digestion. Research increasingly shows just how powerful the connection between the brain and gut is—as if there weren’t already enough reasons to take care of our gut health! Navigating new health information can be challenging, but don’t worry. I’ve got you covered. As a dietician, I’m sharing what I’ve found in my research and the tips I share with clients. If you’ve heard of the gut-brain connection but aren’t quite sure what it means, read on to learn more.

      The gut-brain connection
      The communication system between your gut and your brain is known as the gut-brain axis, AKA the gut-brain connection. Our gastrointestinal tract (GI tract for short) is comprised of millions of neurons. These neurons are connected to your brain through nerves in the nervous system, the biggest one being the vagus nerve. The vagus nerve is able to send signals back and forth between the gut and the brain. Aside from neurons, the GI tract also contains trillions of microbes (typically bacteria) that play a role in immune function and inflammation. They also release chemicals that affect how your brain works. For example, gut bacteria manufacture about 95% of the body’s supply of serotonin (the happy hormone). 
      As more research emerges, scientists and medical professionals alike are beginning to better understand the link between digestion and the way we think. This is also why there’s an emerging field of nutritional psychiatry linking the foods we eat to our mental health. Although all mental health symptoms should be worked on with your doctor or therapist, taking care of your gut health might also optimize your mood. While there are many ways to take care of your gut health, here are five of my favorite tips I always recommend to clients.

      1. Stay hydrated
      You’ve heard it before, and I’ll say it again: Water is your best friend. Water keeps things moving and helps your body digest all the different foods you eat each day. Additionally, it keeps your bowel movements regular, which is crucial for the health of those microbes that play a major part in the body’s serotonin production.
      A general guideline is to drink half your body weight of water (in ounces) each day. However, needs may vary depending on outside temperature, exercise, and age. Although it sounds simple, I have often found that drinking enough water is a struggle for most people, myself included. Carrying a water bottle with you is one of the easiest ways to ensure you drink enough water throughout the day (bonus if it’s cute!). To take it one step further, try using a straw. 

      2. Choose fiber 
      There are different types of fiber in the foods we eat. Some act as a binding mechanism to push food through the digestive tract to create regular bowel movements. Some act as prebiotics to provide food for gut bacteria. Fiber can be found in whole grains, fruits, vegetables, nuts, legumes, and more. Regardless of the types of foods you consume, it’s important to consume adequate fiber daily. Research has shown eating adequate fiber is linked to a more diverse gut microbiome. And a more diverse gut microbiome is linked to better nutrient absorption—AKA better overall health, including brain health. 
      If you are not already incorporating fiber into your diet, don’t stress. Make sure you add additional fiber gradually over the course of a few weeks. Going from consuming little fiber to 25 grams a day could cause potential GI distress, such as bloating or cramping. (Think: adding a vegetable side with lunch or pairing a handful of berries with your breakfast.) Lastly, make sure you are drinking plenty of water to prevent constipation while adding more fiber.

      3. Eat a wide variety of plants
      When it comes to your diet, variety is the spice of life. Eating a diet rich in fruits and vegetables can ensure you meet your micronutrient needs. It’s also key to a healthy gut. One study found those who consumed more than 30 different plants per week had more diverse gut bacteria than those who ate 10 or fewer. If that sounds challenging, it may be easier than you think. When preparing meals, think of additional fruits and veggies you can add, such as fruit on top of oatmeal or roasted vegetables with pasta. Try meal prepping with seasonal fruits and veggies, or aim to pick out a produce item you haven’t tried before when grocery shopping. Additionally, opting for plant-based snacks like mixed nuts, veggies, and hummus, or fruit with yogurt can help round out your day.

      4. Choose fermented foods 
      Fermented foods such as yogurt, kefir, kimchi, and sauerkraut provide good bacteria for your gut, which is helpful for maintaining a diverse gut microbiome—and you already know a diverse gut microbiome can mean healthier gut-brain connection, production of serotonin, etc. In one study, researchers determined that individuals who consumed sauerkraut for six weeks had improved irritable bowel syndrome (IBS) symptoms, like bloating and gas. Additionally, it improved the makeup of the gut microbiome. To reap the benefits of fermented foods, aim to incorporate them into your daily meals. Try topping tacos, salads, or your favorite meals with sauerkraut or kimchi, or swap your regular yogurt for probiotic-filled coconut or whole milk yogurt. 

      5. Make time to stretch 
      Stretching is often overlooked, especially when it comes to optimizing gut health. You probably already know stretching can release tension and counteract the effects of the hours of sitting we do daily, but it can also help improve digestion. Stretches like downward dog and cat-cow are great for reducing symptoms of gas and bloating, and overall stretching improves blood flow to organs, which helps aid in a smoother digestive process and a healthier gut-brain connection. As a perk, stretching can help reduce stress, making it a great way to wind down after a long day. You don’t need a lot of time to stretch. Incorporating even five minutes into your work day or before bed is enough to make a difference.

      These tips are not meant to serve as treatment for any GI conditions, anxiety, or depression. If you are experiencing GI conditions, please consult your doctor or gastroenterologist, and if you think you may be experiencing depression or anxiety, it’s important to reach out and get help. See your doctor, get in contact with a therapist, and/or talk to a close friend or family member.
      Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

      Green Tea Might Be the Secret To Gut Health–We Asked an Expert More

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      The Supplements I Add to My Wellness Routine Every Fall

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      If you’ve ever been to the supplements section of a grocery store, you’ve likely been overwhelmed by the shelves of options to choose from (who knew there could be so many brands carrying Vitamin C tablets!). Even as someone who devours health and wellness content daily and spends time researching the difference between one green drink brand and another, I’m often confused by the amount of information and products out there.
      But supplements are merely an aid to a well-balanced diet. Food is our #1 source of the vitamins and minerals we need on a daily basis. Anything else we take is because we are not getting enough through our diet or lifestyle. For this reason, I always stress that talking to your doctor is most important before thinking about taking any new supplements so you don’t waste your money on supplements you don’t need.
      I’ve spent many years working with my doctors to find the wellness supplements and brands that are right for my body, and they change seasonally. As someone who lives in the Pacific Northwest, I deal with cold weather, lots of rain, flu season, and less sunlight, all of which play a role in the wellness supplements I take when fall rolls around. With this transition, I’ve updated my routine with tried-and-true supplements that help make things easier. Read on for some inspiration.

      Vitamin D/K2
      If there is one supplement I cannot live without in the fall and winter, it’s vitamin D. As someone who lives in a place that is pretty gloomy and rainy most of the year, it’s necessary I take this vitamin D3 + K2 supplement (vitamin K helps vitamin D be absorbed in the body). The only way for the body to get vitamin D is from sunlight or a select few foods. This supplement plays a vital role in maintaining healthy bones as well as neuroprotective properties that support immune health, muscle function, and brain cell activity. Adding 5000 IU of vitamin D daily during these months has really made a difference in my seasonal depression.

      Vitamin C with Flavonoids
      During the summer months, we spend a lot of time eating citrus fruits that contain a large amount of vitamin C, but when the colder seasons come around, it’s harder to maintain vitamin C absorption since our diets change. What’s more, it’s cold and flu season, which requires our bodies to work harder to fight off illnesses. I add vitamin C to my routine because I’m getting less from my diet and the extra dose helps support the immune system. This supplement is vital to the body’s healing process. It helps your body form blood vessels, cartilage, muscle, and collagen in the bones, not to mention it’s an antioxidant that helps protect the body against free radicals. I take one tablet every day, either with breakfast or lunch.

      Beekeeper’s Naturals
      Propolis Throat Spray
      I could go on and on about the benefits of bee products, but for now I will share with you a recent favorite, the Beekeeper’s Naturals Propolis Throat Spray. Propolis is a natural mixture produced by bees from substances collected from parts of plants, buds, and exudates. It has astounding antimicrobial, antiviral, and antioxidant properties, which is why every time I use the spray, I instantly start to feel better. While this throat spray is amazing for the immune system when you are sick, I even use it before a night out with friends or at the end of a long day.

      Oregano Oil
      If I come down with a cold or flu during the fall or winter, oil of oregano is my go-to. I swear by this supplement to help kill whatever sickness is keeping me under the weather and help get me on the mend faster. Studies have shown that oregano essential oils have antimicrobial activity as well as antiviral and antifungal properties. By adding 3-5 drops to a little bit of water (or orange juice if you can’t stand the taste like me) a couple of times a day while sick, I’ve noticed my symptoms go away faster than without this powerful supplement.

      Multivitamin
      A high-quality multivitamin can go a long way in your supplement routine. Unfortunately, there are a lot of multivitamins out there to choose from, so it can be difficult to know which one is right for you. I like Rituals multivitamin for women because it contains many vital vitamins and minerals, including Folate, Omega-3 DHA, Vitamin B12, Vitamin D, Iron, Vitamin K2, Boron, Vitamin E, and Magnesium. That said, the combination of these is not enough to support a deficiency in one of the above, so if you are feeling symptoms of a deficiency, talk to your doctor. Multivitamins are a great way to get the vitamins and minerals we need on a daily basis, and Ritual is very transparent about where they source their ingredients.

      Source Naturals
      Wellness Formula
      By now, you’ll notice that a lot of the supplements I add to my routine in the fall are on the basis of dealing with the change in weather and getting sick, and this wellness formula is a game-changer. I like to think of it as a supplement that packs a punch. Wellness Formula is filled with so many different vitamins, minerals, antioxidants, and herbal extracts that help support your immunity. I take two capsules in the morning and two at night when I am not feeling well. I’ll also take two capsules daily if I’m traveling or having a stressful week when my body may need the extra support.

      How To Update Your Wellness Routine for Fall More