Physical Health

Growing up, my period was never allowed to be the topic of any conversation. Around my brothers, my mother and I would shoot code words at each other, referring to pads as “things” and periods as “your stuff.” The shame even seeped into friendships: I remember waiting for one of my close friends to spill about puberty before I did (even though we all wanted to scream about our awkward, changing bodies) and boys joining in on the gossip of who got their period, who was developing, etc. Don’t even get me started on the “If you don’t use [insert any period product here], you’re not clean” conversations that bounced around my middle school and high school hallways. All this reminiscing is to say that talking (proudly) about my period hasn’t felt safe.
The rise of more period products, period education, and period un-shaming in the last few years alone speaks volumes to the world’s changing view on women’s health. Although my friends and I can be much more explicit in the way we talk about our bodies now and my mother can finally say the word “period” in our house without checking around a corner first, there’s still lurking shame and trauma that exists for myself and women who dealt with these feelings. No amount of outside validation can heal that for anyone. I had to dig deep into the trauma, shame, and overall disgust I was taught to feel about my period. It took some time, but there are a few steps that have helped me dismantle my feelings of inadequacy and trade them for love and acceptance instead. Here are five things I did to change my perspective on my period and actually—dare I say—love my menstrual cycle.

1. Binge *good* TV
If you’re anything like me, you enjoy the slow-burn of reality shows. But finding meaningful TV shows or movies that actually help you tackle the reality of what you’re feeling can be a great substitute sometimes. This may be oddly specific, but I am absolutely obsessed with Big Mouth. Although it can be extremely explicit, this show is so authentic when it comes to puberty and women’s health. Although I wish I had a less awkward and more celebratory experience with my period like the characters in the show, finding media representation of others going through the same thing is a reminder that my body is normal and functioning the way it should. 

2. Just talk about it
Of course, this one might seem to be the easiest solution, but it was actually the most difficult for me. Talking to others about your period can be daunting. You might be thinking your body is weird or wrong, but unless there’s the need for medical attention, your body is operating the way it should. Everyone deserves a community, but taking the first step to make period talk not so taboo requires you to put yourself out there. Whether it’s swapping period symptoms, talking about cycle-tracking methods, or asking for advice on period products, work on getting comfortable talking about your period with others (whether they also menstruate or not!). 

3. Recognize the significance of your moon cycle
With the increased popularity of mercury retrograde and the eclipse cycles, it’s time we talk about how our menstrual cycles relate to moon cycles. I recently came across the Moonly app, a resource for understanding the eastern moon calendar, alongside rituals, meditations, and affirmations to connect with yourself during each moon cycle. Moon cycles are different phases the moon takes on as it adjusts from a new moon to a full moon, and there’s a lot of connection between menstrual cycles and moon cycles. In fact, many practices from ancient Greece to indigenous cultures to Ayurvedic traditions have used moon cycles to track female ovulation and fertility. 
Finding out that my body was so connected to the universe changed my relationship with my period. I began a lot of the affirmations and practices recommended by the Moonly app, and I even dove into learning more about mythology (I especially connected with Selene, the Greek and Roman goddess of the moon, and worked on treating myself with the same love and affection she had). Bottom line: Our cycles are amazing, and we are our most in-tune and connected when we’re on our periods. If you don’t connect with the concept of moon cycles, find what will. Whatever type of goddess you prefer, be her. All women (menstruating or not) are truly magical, so don’t forget it.

4. Notice (and stop) your unconscious behaviors
Have you ever hidden a pad or tampon on the way to the bathroom? Maybe you’ve released a sigh of frustration when you get your period at an inconvenient time? Even negating painful cramps or taking prescriptions to stop your period altogether can be unconscious ways of shaming yourself and your body. I used to partake in these harmful behaviors all the time, but it only made me feel worse about myself. If you’ve never heard this before, please know that periods are normal. Too often, we hide ourselves and what we need from the world because we’re scared of being embarrassed. But what’s embarrassing about a period? Half the world has a menstrual cycle and bleeds on a regular basis. 
Next time you notice any of these behaviors, take a moment and ask why you’re doing it. Do you feel uncomfortable talking about your period with a certain group of friends? Give them the chance to be completely there for you if you feel like you’ve been holding back. But if they make you feel wrong or gross, move on. If your partner gaslights your bodily pain, move on. There are millions of people, whether they bleed or not, who are mature enough to not only talk freely about periods but are willing to support you too.

5. Celebrate every single period
My mentor once told me that periods are good luck. I laughed, thinking she was insane, but it made me slowly start to look at my period differently. I noticed my period would show up right before job interviews, anxiety-filled social gatherings, and even before my college graduation. I began to recognize that maybe it really was good luck. The tradition of looking at your period as a good omen rather than a major inconvenience is a great way to remember how perfectly curated your body is to you.
Just like how your body grows hair or needs exercise, your period is an essential part of who you are, so why not celebrate that? Some go-tos that I’ve done are taking myself on a solo date for whatever food I’m craving, buying myself a new candle (for a relaxing bath time), and simply allowing myself to rest. Just because the world expects you to be productive throughout even the most gruesome days of your cycle (toxic productivity culture!) doesn’t mean you have to. Let yourself feel sexy, happy, and free, and welcome in all the possibilities of a great week because of your period, not from the lack of it. 

A Self-Care Guide for Your Period Week More

When it comes to health and fitness, adding new habits to your busy life can be a real challenge. Whether you are trying to balance your summer wedding invitations and vacations or simply want to enjoy the sunshine with friends, summer can be one of the busiest times of the year. For those of us with packed calendars who also want to be our healthiest, it’s much more realistic to commit to leaving certain behaviors behind rather than adopting new ones. The good news is that sometimes, getting in the best shape of your life is less about what you should do and more about what you shouldn’t do.
First, let’s define what being “in shape” means. Regardless of what it used to mean, we’d like to rebrand it to be your healthiest self, which looks and feels different to everyone. Being in the best shape of your life is not a number on a scale or even a six-pack of abs. After all, a certain pants size could never be powerful enough to give you that lit-from-within glow and limitless energy. With that being said, say goodbye to these 10 habits, and you can become your healthiest self (without adding a single task to your to-do list!). 
 
1. Staying up late
I get it: Sometimes, you can’t help but binge the newest Netflix show, but sacrificing sleep to watch “just one more episode” will affect your body long after the credits have rolled. Lack of sleep can cause unnecessary cravings, negatively affect your metabolism, increase stress, and make you feel less motivated to get your body moving the next day. To prioritize sleep, try establishing a bedtime routine, such as having a cup of tea or reading a book, and aim for the same lights-out time each night. 

2. Drinking (too much) alcohol
It may be hard to pass up the third pour of your favorite cocktail (especially when summer party season is upon us), but drinking too much alcohol can negatively affect your health in multiple ways. Alcohol is dehydrating and we’re all familiar with that lack of motivation or a craving for breakfast sandwiches and pastries after a night out. If you’re sober-curious or know you are your best without alcohol in your life, swap your next margarita or glass of rosé with one of these non-alcoholic spirits. If you live for an Aperol spritz come summertime and believe in everything in moderation, you go girl! Just create boundaries around your drinking (like limiting alcohol to the weekends or stopping after two drinks) that help you feel your best (and avoid a hangover the next day). By setting parameters around your drinking, you’ll be saving your body from some serious stress.

3. Relying on processed foods
Whether you call it “snack food” or “junk food,” you probably already know that processed foods should be a treat that’s occasionally enjoyed, and whole foods should make up a majority of your diet. Now, we’re not about restricting, limiting, or avoiding (all food is meant to be enjoyed!), but if every meal is built around something processed, frozen, or with an ingredients list full of words you can’t pronounce, you could probably afford to add a little more veggies, healthy fats, and clean protein to your meals. When you eat more whole foods and less processed foods, you can notice a difference in mood, gut health, digestion, sleep quality, and physical performance (just to name a few!). 

4. Over-Stressing
Although it’s easier said than done, reducing stress has been shown to have many benefits to your overall health. The stress hormone cortisol might cause you to overeat (or crave less nutritious foods), affect sleep quality, and suppress the immune system, all of which negatively impact the health of your body. If getting into the best shape of your life is a priority, managing your stress is paramount. Whether you talk it out with someone you trust, journal, or exercise for stress relief, decreasing stress will improve your life, health, and body.
 
5. Using a fitness tracker
Fitness trackers can provide us with really cool data about how much we move, how well we sleep, and our average heart rate, but it can be easy to get fixated on how many calories it tells us we burn. If you want to get into the best shape of your life, stop relying on fitness trackers for caloric burn and instead, maintain as much consistency in your workouts and diet as possible. Rather than checking how many calories you burned during a workout, focus on how you feel and how strong you are.

6. Staying sedentary all day
If you’re really looking to maximize your time to become more fit, add in movement wherever and whenever you can throughout the day. After all, true health is not about fitting in a 60-minute intense workout—it’s just about living less sedentarily. Take the stairs instead of the elevator, incorporate movement breaks in your work day (going for a walk or doing 10 push-ups before a meeting), and walk or bike instead of hopping in your car. As small as these changes might seem, they really add up.

7. Focusing on the scale
Weight might seem like the most obvious measure of success when it comes to fitness, but the reality is that the scale doesn’t come close to telling the story (and can even be damaging!). While there’s a time and a place to track your weight (i.e. if encouraged by your doctor, etc.), it can be easy to fixate on a number and forget the bigger picture (and worse: spiral into destructive patterns). Instead of using your weight to determine progress (which can fluctuate based on your cycle, water retention, digestion, and training load, FYI), try using how you feel as a measure of success. While weight is an important health factor, it’s not the one and only way to measure progress.

8. Skipping meals or eating a low-carb diet
PSA: Your body needs food (and a lot of it) just to survive. It needs a lot more to move, to think, etc. If you’re not getting enough glycogen (AKA energy from carbohydrates stored as sugar), you may not perform well, which leads to sluggishness and lackluster workouts. Likewise, if you’re not getting enough of a variety of nutrients (like protein, fats, phytonutrients, antioxidants, etc.), your body cannot function its best, much less recover from workouts and work hard again the next day. The best way to make lasting changes is not to eat less but to eat more healthy foods. Listen to your hunger cues and fuel up before and after workouts.

9. Counting calories
Counting calories often leads to an unhealthy relationship with food. Instead of tracking your caloric intake, focus on ensuring that most of your meals are nutritionally dense, contain lots of protein, and make you feel good. You’d be surprised just how many calories you need per day (which is highly specific and difficult to estimate without real metabolic testing or talking with your doctor), but if you really listen to your body, it’ll tell you when it needs sustenance and when it has had enough. Focus the energy it takes to count calories on something more valuable, like cooking your own meals. Oh, and if you want some ice cream, have some ice cream.

10. Comparing yourself to anyone else
Social media can make it easy to play the comparison game, but it’s important to remember that even if we all ate the same things and exercised the exact same way for the same amount of time, we’d all still look very different because no two bodies operate the same way. Having goals is extremely important so we can stay motivated, but make sure your goals are intrinsic (like “to feel confident in a bathing suit” or “to get more energy”) rather than extrinsic (like “to look like [insert celebrity or influencer here]”). The most confident people know that they don’t need to be perfect in order to be worth celebrating, so stop trying to look like everyone else and start celebrating exactly who you are. There is no finish line in the pursuit of health and fitness, so enjoy every step of the journey. 

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If there was an award for “Best Supporting Muscle Group,” it would be the pelvic floor, hands down. While it’s finally starting to get the recognition it deserves, the pelvic floor remains an obscure set of muscles to most people. Until recently, my knowledge of the pelvic floor started and ended with Kegel exercises (thanks, Sex and the City!). Little did I know the importance of maintaining a healthy pelvic floor, nor the starring role it plays in everyday functions or even where/what it is. 
If you’ve experienced the best orgasm of your life or managed to hold your pee in rush-hour traffic, you have your pelvic floor to thank. On the flip side, if your libido is leaving much to be desired or, worse, you feel pain during sex, consider them red flags that your pelvic floor muscles could use some TLC. I decided it was time to give Kegels a rest and look beyond Samantha Jones for sexual health tips. I tapped into the expertise of Dr. Jennifer Carr, an orthopedic and pelvic health physical therapist and clinical director of Origin in Brentwood, California in Los Angeles, and gave pelvic floor therapy a go. Below, find an intensive course on all things pelvic floor. Step aside, Kegels. 

Meet the expert
Dr. Jennifer Carr, PT, DPT, OCS
Orthopedic and Pelvic Health Physical Therapist
Dr. Jennifer Carr is an orthopedic and pelvic health physical therapist and clinical director of Origin in Brentwood, California. In addition to her specialization in treating the pelvic floor for women, she provides clinical instruction to doctoral candidates from the physical therapy program at the University of Southern California and is a mentor for the USC post-doctoral residency program.

In this article

What is the pelvic floor? 
Let’s start with Pelvic Floor Anatomy 101. At the bottom of your pelvis lies a group of muscles—the pelvic floor—that form a bowl-like shape between your sit bones. “The pelvic floor is composed of three layers of muscles that sling from the pubic bone in the front all the way to the tailbone in the back,” Dr. Carr explained. “It’s made of muscle, but it’s unique in that it not only gives us strength and power as it coordinates with our trunk muscles, but it also supports our internal organs and keeps urine and poop in our bodies until we are ready to empty,” Dr. Carr continued. “A healthy pelvic floor can stretch and open to empty the bowel and bladder or have sex and stay closed to keep us dry, clean, and feeling supported.” In other words, the vital muscles give us the ability to control our bladder and bowel movements and enjoy physical intimacy—things we don’t give a second thought to and take for granted, unless something doesn’t feel right.
What better way to understand (and appreciate) the female anatomy than by seeing it IRL? Using a pelvic floor model, Dr. Carr showed me the various pieces of the puzzle, so to speak, including the urethra, clitoris, and vagina. Then, using a mirror I imagine you’d find in Inspector Gadget’s bag, came the eye-opening exploration of my own pelvic floor. Until that day, I had never gotten an up-close-and-personal look down there and my relationship with my vagina and surrounding parts would best be described as acquaintances at best. Let’s just say I was mind-blown and we’ve all become much more familiar with one another. 

How do you determine the health of your pelvic floor?
Think of your core, the act of going to the bathroom, and knocking boots as windows into your pelvic floor. If you have any issues in those areas, chances are, you have a pelvic floor dysfunction. Dr. Carr explained that symptoms like leaking urine, constipation, pain with penetration (including a tampon), or discomfort sitting are signs of pelvic floor dysfunction. 
According to Dr. Carr, to understand what’s going on with your pelvic floor and get to the root cause of your symptoms, you might want to start with an internal pelvic floor examination when seeking pelvic floor therapy—that is, if you’re comfortable with it. “If you opt in for the pelvic floor internal assessment and your therapist determines it’s safe and appropriate to do so, the setup is very similar to when your OB-GYN performs a Pap smear, except we are looking at the muscles, not the organs,” she explained. 
Other common symptoms of pelvic floor dysfunction can include but are not limited to: 
hip, back, abdominal, or leg pain
feeling of heaviness or dragging in the pelvic floor or like something is falling out
strain with a bowel movement or strain and push to empty your bladder
unable to completely empty your bowel or bladder
strong urgency to urinate or feeling like you must use the restroom all the time

What can you expect from pelvic floor therapy?
It should come as no surprise that the first session involves a lot of chatting. Your pelvic floor therapist will ask a series of questions to understand what’s going on with your body and pelvic floor (think: medical and family history, concerns, goals). Then, when proceeding to the more intimate part of the appointment, they’ll know what to look out for. So what does a pelvic floor therapist look for down there? “Part of the examination involves looking at the pelvic floor to see how it responds to cues,” Dr. Carr stated. “It involves examining the skin to see if it’s healthy, looking for any scarring, and then evaluating each layer of the pelvic floor for strength, coordination, length, and response to pressure using a gloved, lubricated finger.”
Once the therapist has performed the examination, they can determine a course of treatment. While there is no one-size-fits-all approach, Dr. Carr said the plan of action should almost always involve education on the function of your pelvic floor for various activities, like what it should do when you cough, sneeze, or lift something heavy. For example, if you have pain or discomfort in your pelvic floor, you may need help lengthening its muscles. Your pelvic floor therapist can walk you through exercises that encourage relaxation of the muscle group, which you can also do at home. 

Why should pelvic floor therapy be a part of our wellness routine?
About 25% of women in the U.S. are affected by a pelvic floor dysfunction (and there’s probably a lot more women who don’t know they have it). Needless to say, it’s about time we get some one-on-one time with the hammock of muscles that we don’t give enough credit to. “Understanding how your pelvic floor functions can be life-changing,” Dr. Carr said. “It can make sex more comfortable and pleasurable if it isn’t, facilitate delivering a baby vaginally more effectively (and optimize your recovery), cultivate feeling more comfortable in your skin, and help you feel stronger and more capable with all types of activity.”
Just like we do push-ups to strengthen our triceps, pec muscles, and shoulders and squats to build our glutes and quads, everyone with a pelvic floor can afford to prioritize and be mindful of the important muscle group. It does a lot of the heavy lifting in our body, after all! When most people think of pelvic floor exercises, it’s all about Kegels. But that buzzworthy movement isn’t for everyone, and when performed incorrectly, it can do more harm than good. By working with a pelvic floor therapist, you’ll get an individualized plan to train your pelvic floor muscles for optimal health, whether you have dysfunction or not. 
Find a therapist who makes you feel comfortable and takes the time to guide you through every step of your session. Dr. Carr advised that your therapist should always explain what they are going to do and why. “Advocate for yourself if you think you need physical therapy for your pelvic floor,” she said. “Whatever pelvic floor symptom you have, I guarantee, there are many others out there who are dealing with the same problem.”

11 Expert-Backed Tips To Improve Constipation More

You’re finally using your well-deserved PTO and getting out of town for a few glorious days of R&R. Your bags are packed, your travel outfit is on fleek (is anyone still saying this?), and your OOO message is set. After the necessary hours of travel, you’ve made it to your destination ready to explore or chill by the pool. Nothing could possibly go wrong—that is, until you encounter an unsettling discomfort in your stomach. Enter: the dreaded travel bloat. 
Bloating while traveling is common. From dry air on the plane to long hours of staying seated and perhaps taking the phrase “Rosé All Day” a little too seriously, it’s easy for our digestive systems to feel a little off. If you suffer from bloat while traveling, know you’re not alone and there are plenty of ways to beat it. As a dietician, these are my tried-and-true tips to make your next vacation bloat-free. 

1. Move daily
One of the biggest culprits of bloat (and other digestive woes) while traveling is staying sedentary. Whether it’s a long plane ride, multiple hours in a car, or lounging on the beach, all of that sitting slows down your digestive tract. It sounds simple, but the easiest way to prevent this is by being intentional about daily movement. During travel, try getting up to stretch and walk around every one to two hours, especially on longer trips. Depending on the type of vacation, you may have movement such as hiking, walking around a new city, or swimming built into your itinerary. But if your vacation is more of a lounge-by-the-water situation, try to find ways to be active, like walking along the beach or doing daily stretches. 

2. Stay hydrated
When it comes to beating bloat on vacation, water is your best friend. Travel—especially flying—can cause dehydration, which is why your skin often feels dry or dull after a plane ride or long car trip. To get things moving, sip on water during travel and throughout the day once you’ve reached your destination. Traveling with a water bottle makes it easy to meet your hydration goals, and as an added bonus, it saves money you’d otherwise spend on expensive airport water bottles and is better for the planet.
If drinking alcohol is part of your vacation plans, wait until you get to your destination to avoid uncomfortable bloat during travel. When you do start drinking your favorite cocktails, try alternating with water between drinks. While drinking alcohol is not a replacement for a good old-fashioned glass of water, you can stay on top of your hydration by adding water to your drinks, ordering spritzers with sparkling water instead of soda, or asking for ice cubes in your wine.

3. Avoid gum while flying
Growing up, I was always told to chew gum on a plane to help my ears pop. Although gum- chewing may be helpful for your ears, it isn’t so great for your digestion. When you chew gum, you swallow excess air. This can lead to a buildup of gas in the stomach, causing discomfort. Depending on the type of gum, it also may contain artificial sweeteners or sugar alcohols (particularly sugar-free varieties), which have been reported to have negative effects on digestion. 

4. Consider a probiotic 
Probiotics are supplements that contain bacteria to help maintain a healthy gut microbiome. As a dietitian, I always recommend nutrients from food first, but taking a daily probiotic while you’re away can help fill in any nutritional gaps you’re missing from eating differently than you normally do on vacation. When looking for a probiotic, be sure to pick one that is slow-releasing. Otherwise, probiotics can get broken down in the stomach’s acid, meaning the good-for-you bacteria never reaches the large intestine like it’s supposed to. Probiotics labeled “time-release” or “slow-acting” are your best bet.
If taking a supplement isn’t really your thing, opt for foods that inherently contain good bacteria for your gut. Fermented foods, such as plain yogurt, kefir, sauerkraut, miso, kimchi, and tempeh, are sources of probiotics. On the flip side, prebiotic foods provide food for the gut bacteria itself, which also plays a role in a healthy and happy GI tract. Sources of prebiotic foods include onions, garlic, asparagus, oats, flaxseeds, and apples. 

5. Eat mindfully 
I firmly believe that each individual knows what their body needs. While on vacation, tune in to that inner knowledge by eating mindfully. If there’s ever a good time to practice mindful eating, it’s on vacation. Not only are you relaxed (here’s hoping), but you’re also free from work distractions, so you can really focus on your meal and the present moment. Staying relaxed during meals sets your body up for optimal digestion and tuning in to your body gives you a clue of when you’re actually full—a win-win for preventing bloat! 

6. Plan your food ahead of time when possible
While on vacation, I love to try new foods and meals that I wouldn’t normally cook at home. Although it’s fun and delicious, I know that certain foods and larger meals can wreak havoc on my digestion. During vacation, be mindful of the foods you are consuming and avoid certain ingredients that you know will cause bloat, gas, or general discomfort. Common culprits of GI distress are cruciferous vegetables, such as broccoli and cauliflower, legumes, and dairy (if lactose intolerant). 
It may be helpful to pack healthy snacks you enjoy to give your body a sense of normalcy while traveling. Snacks such as nuts, popcorn, dried fruit (look for ones with no added sugar!), and pre-cut veggies that won’t go bad (i.e. carrots) are all nutrient-dense options filled with fiber to also keep your digestion regular.

5 Exercises That Help Beat Bloat More

Banal as they may be, clichés exist for a reason. My favorite? Life is a journey. And when it comes to reproductive health, the adage rings true. Thankfully, we’re seeing a significant shift in this area of wellness, with supportive resources and professionals carving out a space for women to feel empowered. With more functional medicine and holistic healthcare, we have a lot more power in our hands, encouraging us to take the lead in our own reproductive health. Of course, this also has to be met with an unfortunate dose of reality.
We’re at a pivotal and terrifying moment in our country’s history as it relates to women’s health. We still have a desperate need for communities where women can feel comfortable pursuing the best care possible. In other words? The call to prioritize our individual health and focus on reproductive health has never been more important. To know how we can best prioritize our reproductive health ASAP (like, today), I spoke with a range of health professionals for their best tips you can start practicing today, regardless of your family planning, future goals, or age. A brief disclosure: The purpose of these expert-backed tips is to inspire you to pursue the healthcare, future, and life that is truly for you. With that, here are expert-backed tips you can do today to improve your reproductive health.

1. Educate yourself
According to Jess Ford, an LA-based full spectrum doula, education is the #1 thing we can do to improve our reproductive health. “For a long time, women haven’t been the priority in the healthcare system, so knowing all your options is key,” she said. Educating yourself is a common theme the experts I talked to all agreed with. Why? Education allows women to hold autonomy over our bodies and how we choose to exist in them. 
Ford has many go-to’s for trusted, accessible information. For one, Dr. Aviva Romm, author of Hormone Intelligence offers a combination of natural medicine with a Western approach, specifically for women. Ford also recommends companies like Loom (a sexual and reproductive health education platform) and Tia (a holistic healthcare experience designed specifically for women) for accessible information and support.

2. Focus on diet
Food can influence essentially every part of our health—from our energy levels to our sex lives—and the experts I spoke with were adamant to put what you eat at the top of your “prioritize now!” lists. “Food is a prime determinant of the health of both the egg and sperm, supports detoxification, and can help improve mental health,” explained Ami Chokshi, a fertility & IVF health coach (just to name a few benefits!). 
But restrictive eating is never the answer. Instead, Sarah Bradford, the founder of LUNA Mother Co. and core rehabilitation specialist, says a few simple lifestyle changes are best. “Start by focusing on eating a high-fiber, whole foods-based diet, limiting caffeine and alcohol, quitting smoking (if applicable), and getting around 150 minutes of moderate exercise per week.” She also recommended eating at regular intervals (every 2-3 hours) to help regulate blood sugar and hormone levels.

3. Work with your doctor to have a birth control or safe sex plan that’s best for your body 
Birth control is a complicated topic, but you should find a doctor who will work with your preferences, body, and goals to find an option that’s best for you if pregnancy prevention is one of your current (or permanent) goals. “When I was growing up, I was only told there was one option, and we weren’t educated about the side effects. For me, this is why education is power,” Ford said.
Dr. Janine Mahon, a doctor of Chinese Medicine, recommended tracking ovulation, learning more about your cycle, and paying attention to how you feel throughout the month (in addition to the birth control method you find is right for you). When you know your body (thanks to tracking your cycle and fertility awareness methods), you’ll learn when to take extra precautions during sex if pregnancy prevention is part of your goals. Bottom line: The birth control method that’s right for your best friend (or even your gynecologist!) may not be right for you. Work with your doctor to know all of your options, and form a safe sex plan that’s best for your body, future goals, and lifestyle.

4. Reduce pollutants
Thankfully, we’re collectively becoming more aware of the toll that toxins and pollutants can take, particularly as it relates to reproductive health. Chokshi especially emphasized the importance of limiting your exposure to toxins to protect hormonal health. To start, reflect on the products you use to clean your home, swap skincare and makeup products for cleaner alternatives, and select a few aesthetically-pleasing (and air-purifying) plant pals to keep you protected. Oh, and the positive impact (both for health and the environment!) of replacing plastic containers with glass shouldn’t be overlooked.

5. Limit stress
Chronic stress has long been cited for its negative effects on our body, brain, and emotional well-being. But in this age of harrowing headlines and never-ending to-do lists, it’s imperative that we give our mental health the attention (and love) it deserves. Incorporate accessible habits that help reduce stress in your life. For me, this looks like consistent, joyful movement, pouring into my favorite hobbies, and shifting the focus from productivity to simply soaking up the joy of being a living, breathing human. Find what works for you and run with it.

6. Take care of your mental state when going through a difficult time with your reproductive health
Reproductive health challenges can be extremely emotional and intense, so the important part is seeking help (from a trusted loved one or going to therapy) and prioritizing your emotional wellbeing, whatever that looks like to you. “One of the most important things you can do when going through any reproductive health struggle is to shift from self-blame to self-compassion,” suggested Dr. Michaela Bucchianeri, a licensed psychologist and anxiety coach. “Instead of viewing your body as an enemy, try to remind yourself it’s doing the best it can in this moment.” Bucchianeri recommends building a mindfulness practice and limiting social media activity to support your wellbeing and avoid comparison. 

7. Remember that you deserve care
Always know that there are loved ones who want to support and comfort you. Seek out a few close friends or family members who you trust to provide unconditional love, and seek professional support through therapy or support groups if you’re struggling. Bucchianeri also suggests find a community of folks going through similar challenges to you, whether it’s related to fertility, endometriosis, etc. Even if you feel like the world is telling you otherwise, know that you deserve optimal wellness and healthcare, and you also deserve support, love, and help. 

How To Heal Your Period Problems Once and for All More

You’ve probably heard about blood sugar at your doctor’s office, but do you really know what it means and how it impacts your health? With an abundance of sugar alongside ultra-processed foods and a distressing lack of fruits and veggies, the truth is that most of us could afford to be a little more aware of our blood sugar levels.
Why? According to Jessie Inchauspé, biochemist and author of Glucose Revolution, imbalanced glucose can lead to fatigue, cravings that know no bounds, acne, out-of-balance hormones, wrinkles, and the like—you know, all the fun stuff. But while food certainly has an influence on our blood sugar levels, the larger picture looks a bit more complex. So drop your Dunkin’ habit (or DIY your brew with a sprinkle of cinnamon) and get to scrolling—here’s everything you need to know about balancing your blood sugar to feel your best.

In this article

What is glucose?
Before we get to thinking that glucose (or blood sugar) is the root of all bodily evil, let’s take a step back. Glucose is not bad—it’s actually necessary. “Blood sugar is a type of sugar that circulates in the blood,” explained Dr. Hector Perez, a board-certified general and bariatric surgeon and chief surgeon at Bariatric Journal. “It is the primary energy source for the body’s cells and is transported through the bloodstream. The hormone insulin regulates blood sugar levels by helping move glucose from the bloodstream into cells.” But here’s the cliffhanger: It’s necessary to have enough glucose, but when we have too much, it can be harmful. So when it comes to blood sugar, it’s all about balance. 

What does balanced blood sugar really mean?
First off, let’s make something clear. Your body’s natural inclination to break down and process digestible carbohydrates into glucose that’ll later be used for energy will cause glucose levels to rise. This is perfectly normal. Insulin is released, your cells use glucose to generate energy, and—like clockwork—glucose levels return to normal. Order restored. But sharp rises and falls in our glucose levels can send things south. You’ve likely heard of “glucose spikes” (sugar highs, sugar crashes, etc.). This is when your blood sugar skyrockets, and the body overcompensates by sending too much insulin into the bloodstream: the proverbial high, the dreaded crash. Dizziness, brain fog, stress, headache, exhaustion, and hanger—among many other symptoms—can ensue.
On the flip side, “When blood sugar is balanced, the body is better able to access stored energy, leading to improved mental clarity, energy levels, and mood,” Dr. Perez explained. Our bodies speak to us constantly, sending us signals pointing to the ways we can care for ourselves better, and we won’t start feeling better (or feeling our best) if we don’t start listening.
“It’s about taking note of how our body actually feels,” agreed Dr. Janine Mahon, a doctor of Chinese Medicine. “When we eat something sweet, while it feels good in the moment and may fill an emotional need, we might feel a little depleted after. But you always have the opportunity to get curious, to question how your body and mind feel, and to begin again.” Trust yourself, proceed with confidence, and reap the benefits of a blood sugar-balancing lifestyle. If you’re unsure about the state of your blood sugar levels, often experience symptoms of imbalanced blood sugar levels, or just want to learn more about your body, consult your doctor. 

Foods to help balance blood sugar levels
To provide further insight into understanding how diet impacts blood sugar and harness that knowledge to *actually* feel better, I tapped Dr. Mahon. The good news is that widely held wisdom continues to ring true, and it doesn’t have to be that complicated: Eat whole-food sources of fiber, protein, and fats. “Eat a whole foods diet so that there isn’t excess blood sugar running through the body,” she suggested. Dr. Mahon’s favorites are nuts, eggs, legumes, beans, and fish.
Dr. Perez emphasized the importance of eating a diet that includes plenty of low-glycemic foods. In other words, focus on high-fiber fruits, veggies, and legumes, so if your overnight oats game is strong, keep doing what you’re doing. Fiber is known to slow our body’s digestion of carbohydrates and sugar absorption, resulting in a gradual increase in blood sugar following a meal or snack (as opposed to spikes and crashes). When you are having a meal or snack high in simple carbohydrates, try adding in high-fiber foods with every meal, like ordering veggies on your pizza or fruit with a dessert, to help the body slow its digestion of the carbohydrates.
Consuming enough healthy fats and protein is key too. For fats, opt for whole-food picks like avocado and nuts (or the TikTok-favorite olive oil shot!). For satisfying protein, go for Greek yogurt, cottage cheese, eggs, and lean meats to stay satisfied and keep your hunger levels steady. Lastly, a bonus tip to try for yourself: In Glucose Revolution, Inchauspé writes that sipping on a vinegar-based drink (like a tablespoon of apple cider vinegar mixed into a large glass of water) before eating sugar might mitigate the effects of the resulting glucose spike. As with any wellness rec or change to your diet and routine, consult your doctor and be your own guinea pig to identify how your body feels.

Lifestyle habits to help balance blood sugar
Be intentional about how you eat
With those foods now in your pantry and fridge, it’s also important to know that it’s not only what you eat but also how you eat that matters. Food order counts, folks! Inchauspé recommended starting with fiber first (veggies, legumes, etc.), protein and fat second, and starches and sugars last. In fact, a Cornell University study done in 2015 found that by following this order, your overall glucose spike can be reduced by 73%. If following a specific order feels confusing or restrictive (because food is meant to be enjoyed and eating is meant to be intuitive), just remember this: Have a balanced meal full of veggies or fruit, protein, and healthy fats before indulging your sweet tooth or opting for a tasty dinner roll when possible. In other words, no, you do not need to cut out your favorite foods. Instead, be mindful of more balance in your meals by ordering a side of eggs and avocado with the french toast and have a fiber-filled salad before your favorite pasta dish.

Exercise (the right way)
Exercise is another great way to keep blood sugar levels in check. Dr. Perez always recommends exercise as an effective way to keep blood sugar levels balanced. “Exercise helps increase insulin sensitivity, which can help the body regulate blood sugar levels better,” she explained. “It can also reduce stress levels, which can positively impact blood sugar levels.” As for movement that lowers your blood sugar, the general rule applies: The best form of exercise is the one you’ll actually do (and do consistently). Dr. Mahon loves gentle workouts, such as walking, yoga, swimming, and qi gong to ensure you’re not depleting the body of energy. 

Get more sleep
The amount of time and the quality of our sleep have a significant impact on nearly every aspect of our lives and health—glucose levels included. According to the Sleep Foundation, our circadian rhythm naturally raises blood sugar levels, both at night and whenever we sleep. When we get a good night’s rest (re: restorative, rejuvenating sleep), we’re actively lowering unhealthy glucose levels. On the other hand, poor sleep or a lack of sleep is considered a risk factor for increased blood sugar. Find the nighttime routine that helps you snooze best, and follow and repeat daily.
 

This article is intended to provide inspiration to help you reach your health goals, not as treatment for a medical condition. Please consult a doctor before beginning any treatments, supplements, or product routines. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

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