Physical Health

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.

11 Expert-Backed Tips To Improve Constipation and Be More Regular More

Let me introduce you to the most toxic relationship in my life: the one between me and my period. I had my first period at 12 years old (also the longest relationship of my life), and one month later, I felt my first series of intense, painful cramps so bad that I stayed home from school. Over the next few years, they only got worse. My gynecologist prescribed me prescription painkillers and eventually birth control pills, but neither totally worked and it felt more like I was putting a Band-Aid on the problem by adding more to my body instead of healing my body at the root.
During this long, toxic relationship, you can bet I tried every supplement, prescription, tea, patch, app, and period relief product under the sun (you name it—I promise I’ve tried it). But there are three MVP products that have stood the test of time (and bad PMS) and worked so well that I keep a regular stock to use every month to make my period so much more bearable. Read on for my must-haves for that time of the month and which to try based on your period symptoms.

Relief Balm
Best for: cramps or back pain
I had to try this period hack for myself to believe it. It all started when The Everygirl team was talking about our universal obsession (AKA Equilibria CBD products), and some people mentioned they use the Relief Balm to ease period cramps. A cream for cramps? Yes, please! TBH, I didn’t think anything topical could make a difference in my intense, painful, long-lasting cramps, but the ingredients sounded alluring. With 500 mg of CBD, coconut oil, shea butter, lavender, and rosemary, the Relief Balm is aptly named for its promise to absorb into the skin for relief of achy joints, soreness, and—you guessed it—period cramps.
I was an immediate convert after my first time trying. It’s hard to explain how your ovaries feel (I never thought I would type that sentence), but there was a calming, cooling sensation that eased my cramps for about an hour, thanks to fast-acting formula. Even when the cooling sensation went away, my cramps came back a lot less painful, so it seemed to genuinely soothe instead of temporarily mask the problem.

Equilibria
Relief Balm
Use code THEEVERYGIRL for 20% off your first order!

Dynamic Roller Duo
Best for: fatigue, insomnia, stress
The genius CBD-infused rollers from Equilibria have been my go-to for everything from de-stressing before bed to energizing before a meeting or presentation (they come in both an energizing and calming formula). But my menstrual game changed as soon as I started adding them into my period symptom arsenal. When that mid-cycle fatigue hits (you know what I’m talking about), I use the Energizing Roller (with essential oils like peppermint, spearmint, and sweet orange in addition to CBD) to wake me up and help me feel inspired before a workout or meeting that my period very much does not want me to do.
Likewise, the Calming Roller (with essential oils like lavender, rosewood, and chamomile flower infusion in addition to CBD) is my saving grace when I’m having trouble sleeping (anyone else get period insomnia?) or the PMS mood swings start kicking in. I love having a more natural, relaxing, good-for-you solution instead of another cup of caffeine or suffering through mood swings. Simply massage the roller onto your temples, wrists, or any other pulse points for instant and refreshing relief. 

Daily Drops
Best for: PMS-related stress and anxiety
I’ve been adding the mint Daily Drops from Equilibria to my morning coffee for almost two years now (time flies when you’re de-stressing with CBD!) and I’ve noticed a huge difference in how I respond to stress throughout the day and how much better my focus is, but I’ve also noticed less tension and stress that often come with my period. These drops are different from the Rollers or Relief Balm because they’re intended for daily use to build up an increased sense of calm and balance in the face of day-to-day stress (instead of immediate relief), so I love that I’m actually providing lasting change in my body over time to help with the moodiness, stress, or occasional sadness and anxiety I feel around my cycle.
Hot tip: Take the Daily Drops at the same time or after eating a healthy fat (like nut butter, avocados, etc.) for increased efficacy. I love this ritual because healthy fats are also really good for hormonal health, so I feel like I have a daily habit that helps my body heal in multiple ways and eases period symptoms, no matter what time of the month it is.

Equilibria
Daily Drops
Use code THEEVERYGIRL for 20% off your first order!

How To Heal Your Period Problems Once and for All
According to a holistic expert

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

If I could wave a magic wand and give one gift to all women everywhere, it would be period relief (well, and equal pay, reproductive rights, and ending all sexual harassment to name a few big ones, but that’s another article for another day). Most people who have periods have dealt with issues that take over their lives: debilitating cramps, depressing mood swings, hormonal breakouts, nonexistent sex drive, uncomfortable bloat, or diagnoses like endometriosis or PCOS. According to the Office on Women’s Health, over 90% of women have premenstrual symptoms. Even worse, we’ve been told that it’s totally normal, we’re being dramatic, or to just shut up and take a “magic” pill that will put a Band-Aid on the problem. *Raise your hand if you’ve ever been personally victimized by your cycle.*
Enter: Alisa Vitti. Vitti is a women’s hormone expert, bestselling author, and creator of an empire centered on helping women heal period symptoms and improve issues like fertility, sex drive, and more. In other words, she’s the hormone queen and your new best friend. She teaches the approach that while period symptoms are common, they are not normal—you can (and should!) heal your body so you’re not suffering every month. “You can take charge of your hormonal health and reduce symptoms naturally so they are not ruining your life anymore,” she said.
For someone like me who stayed home from junior high and high school every month due to unbearable cramps, has been told for over a decade by health care professionals that I just had to “deal with it,” and has tried various prescriptions from every type of birth control to prescription pain killers that just made me disconnected from my body, finding Vitti’s work felt like divine intervention. To learn more about cycle syncing and healing your own period symptoms, read her bestselling book WomanCode, download the MyFlo app, watch her TED Talk, and read on for all the tips I got from Vitti when I grilled her about how to heal your period problems once and for all. 

Meet the expert
Alisa Vitti, HHC, AADP
Hormone Expert and Founder of FLO Living
Alisa Vitti is a functional nutritionist and womens hormone expert, the founder of modern hormone health care company FLO Living, bestselling author of WomanCode, and creator of MyFLO, the #1 paid period app on iTunes. She has made expert appearances on The Dr. Oz Show, Women’s Health, MindBodyGreen, and The Huffington Post.

What causes period symptoms?
So you already know that any cycle-related symptoms are not normal, even if they are common. But why do we experience bloat, cramps, and PMS in the first place? Vitti explained that all symptoms—including hormonal acne, breast tenderness, food cravings, mood swings, fatigue, irregular periods, low libido, PCOS, and infertility—are all signs of a hormonal imbalance, which is caused by diet and lifestyle factors. “Period symptoms are caused by diet choices, micronutrient deficiencies, eating bad fats, restricting calories, and/or doing the same workout every day,” Vitti said. In other words, we can look to our cycles for insight on what’s going on with our bodies.
In fact, Vitti considers the menstrual cycle as the fifth vital sign. “It’s just as important as taking your temperature or blood pressure and just as serious when you have abnormal readings,” she said. Therefore, the point of paying attention to cycle-related symptoms is not just to feel better on your period but also because your cycle is communicating important information about the health of your body. I used to detest my period, but now I see my cycle as my greatest superpower: I get critical insight and information that can help me keep my body as healthy as possible when I know how to listen to it. Read on for how Vitti recommends healing your body (once and for all!) and improving cycle symptoms.

5 ways to heal period symptoms:
1. Get your hormones checked
Of course, the first step is to know what you’re working with and gain insight. Vitti recommended asking your doctor for blood work to evaluate hormones, thyroid levels, and vitamin D3 levels, which can all give important insights into hormonal imbalances and can help guide a specific plan moving forward. For example, heavy periods, bloating, and decreased sex drive might be coming from estrogen dominance, or excess testosterone can cause hormonal acne and symptoms of PCOS. When you balance the hormones, you are solving the symptom at the root cause instead of trying to mask it. Start with knowing what needs to be balanced in the first place. 

2. Pay attention to your sex drive
If the menstrual cycle is your fifth vital sign, your sex drive is like your fifth vital sign 2.0. While there’s no “perfect” libido or ideal level of sex drive for everyone, feeling “in the mood” is an important tool we can look at to keep the body healthy. In other words, it’s time we stop thinking about sex as something we do for a relationship—it’s a crucial part of our wellness and overall physical health. Vitti explained that your sex drive is cyclical, meaning it varies based on which phase of the cycle you’re in; it’s normal to go through weeks where your sex drive is high and weeks where your sex drive is low. But if you’re experiencing low libido most of the time, it’s probably a hormonal imbalance due to stress, micronutrient depletion, or being on birth control. 

3. Sync your lifestyle to your cycle
For women with a period, your hormones may be imbalanced simply because your diet, exercise, and lifestyle are not in sync with your natural infradian rhythm (AKA most of us—there’s a widespread cultural norm that we are supposed to repeat the same rituals every 24 hours, like the same workday schedule or the same workout). But good news: This means you can also balance your hormones by syncing to your cycle.
“Your infradian rhythm, which we experience over our monthly cycle, causes changes in our metabolism, brain, stress, and other systems. If you are not supporting it properly, you’ll be disrupting your period, and it will also increase stress levels, disrupt blood sugar, and make weight management extremely difficult,” Vitti explained. The Cycle Syncing Method acknowledges that the body is not the same through every four phases of our menstrual cycle; we have different caloric, nutrient, and fitness needs, depending on which phase we’re in. 
For example, if you’re trying to force your body into an extreme HIIT workout while in the menstrual or luteal phase, the body may respond with hormonal imbalance because it needs gentle movement like light yoga, walks, and stretching. Likewise, if you’re not getting enough calories because the body needs more than in the previous phase (according to Vitti, we need approximately 279 more calories per day in the luteal phase), the body can respond with hormonal imbalance as well. As for more of what the body needs differently during each phase, check out the Cycle Syncing Method. As for a key takeaway, start rethinking your workout routine, diet, and even daily schedule. We should be syncing our routines to our bodies, not the other way around.

4. Work on gut health
Your gut health is intrinsically linked to the reproductive system. As Vitti explained, bowel movements are how the body gets rid of the estrogen it doesn’t need to keep the hormones of the body balanced. If you’re not having consistent bowel movements or you have certain microbiome imbalances that are affecting gut health, the body may have a difficult time getting rid of excess estrogen, causing an estrogen dominance and hormonal imbalance in the body. “Microbiome imbalances can lead to excess estrogen that can make heavy bleeding and other symptoms worse,” Vitti explained. Consistently work on gut health by getting enough high-fiber foods (fruits, veggies, legumes, etc.), taking a probiotic or eating probiotic-rich foods, and talking to your doctor if you have gut-related symptoms like chronic constipation, IBS, or chronic bloat.

5. Talk to your doctor about your birth control plan
Only you know what’s best for your body, but picking the birth control that’s right for you can be confusing, isolating, and frustrating. If you’re like me and wondering how to sync your cycle while you’re on a method that gives you an artificial or non-existent period (like the pill), bad news: You can’t. “You cannot sync with your cycle if you are on a birth control pill, as it shuts off your ability to have a cycle,” Vitti explained.
If you’re on the pill to manage cramps, irregularity, or acne, just know it’s like putting a Band-Aid over the problem and might even be preventing you from fixing the problem since it’s stopping your natural cycle. “Birth control does not fix your period problems, so it’s important to learn about all of your options before committing to a course of treatment,” Vitti recommended. Between NuvaRing, shots, IUDs, the patch, and pills, the method that’s best for you is extremely personal—what’s right for your best friend, or even your gynecologist, may not be right for you. Talk to your doctor about a birth control plan and symptom-management plan that fit with your lifestyle, health goals, and reproductive planning.

How Hormone Health Affects Your Weight, and What To Do About It More

Stool, bowel movements, poop—it’s the topic that has made us all giggle since our parents first read us Everybody Poops. But it’s true: everybody does, and no matter how much the topic might make you squirm, our bowel movements can give a lot of insight into our bodies. “Your digestive system is responsible for influencing total body health,” explained Heather Hanks, MS, a nutritionist with Instapot Life. “It encompasses most of your immune system, produces neurotransmitters that influence brain health, and houses your microbiome. Regularity is a sign of a properly functioning digestive system.” And if the eyes are the window to the soul, poops are the window to your digestive system. 
Now that you know why you should be regular, let’s talk about how to be more regular. If you’re not going at least once every 24 hours consistently, you could probably use a little bowel movement makeover (yeah, same). I asked nutritionists, doctors, and gut health experts how we can all get a little bit more regular. Here are 11 things to try for healthier bowel movements and better digestion: 

1. Drink more water
Drinking good ol’ H2O is basically a cliché at this point. Hydration seems to be the cure-all for any health woe or wellness boost, so it’s no surprise that it’s also crucial for keeping bowels moving. “When we’re dehydrated, our bodies will pull hydration from the colon to support the body’s processes,” explained Erica Zellner, a certified nutrition specialist and health coach at Parsley Health. “This makes stool harder and more difficult to pass.” In other words, think of water as your body’s flushing system. Without enough water, the digestive system can’t move as efficiently, and stool is harder to pass (AKA that dreaded constipation). Zellner recommended aiming for half of your body weight in ounces per day to make sure you’re drinking enough. 
 
2. Eat your fruits and veggies
“Eat your veggies” is not just the annoying reminder your mom used to repeat at each meal; it’s also the secret to a healthy digestive system and regular stools. “Eating whole foods that contain natural sources of fiber such as fresh fruits and vegetables is key to staying regular and supporting digestive health,” Hanks suggested. Fiber (which is also found in whole grains, legumes, and other plant foods besides fruits and vegetables) is a type of carbohydrate that the body can’t digest, so it passes through the intestine and helps push waste out of the body. If protein is the key nutrient for healthy muscles, fiber is the key nutrient for a healthy gut. Try high-fiber produce like pears, avocados, berries, artichokes, Brussels sprouts, and chickpeas.
In addition to fiber, fruits and veggies are powerful foods for the digestive system because they contain many other beneficial ingredients as well. “In addition to being high in fiber, fruits and vegetables contain antioxidants and a high water content that reduce inflammation, flush toxins, and promote digestive health,” Hank said. 

4. Take (or eat) probiotics
Cara Harbstreet, MS, RD, LD, swears probiotics are the secret to better regularity and overall gut health, and since they’re literally good bacteria for the gut, it makes perfect sense that they affect bowel movements. “By incorporating probiotics into your daily routine, your gut will be happier,” she said. “Consuming products rich in probiotics can support the recolonization of friendly bacteria and may limit the growth of other bacteria in your large intestine.” The gut needs to be in tip-top shape to have healthy bowel movements, and having a good amount of good bacteria in the gut is key to keeping it healthy. Talk to your doctor about taking a probiotic supplement or try foods that naturally have probiotics like sauerkraut, kimchi, miso, and fermented veggies.

5. Manage stress
Now that you know there’s a relationship between the nervous system and regular bowel movements, it’s probably no surprise that stress can be a major factor in any constipation. “When you’re highly stressed, your body will not feel safe enough to have a bowel movement,” Zellner explained. While it may sound silly to think of how safe the body feels when trying to poop, it makes a lot of sense biologically. If we were being chased by a tiger, the digestive system would slow down so that we wouldn’t have to go to the bathroom (or a bush?) while running. These days, the threat of tigers is relatively low, and stress looks more like work deadlines and busy to-do lists, but the body doesn’t know the difference.
To get curious about how stress is affecting your digestive system, start noticing if your regularity changes, i.e. if you’re more regular on weekends and less on weekdays, or if you go less often during busier times. “Meditation and quality downtime are important to keep the body in the rest-and-digest mode instead of stress mode,” agreed Dr. Alicia Armitstead, BS, DC, of Healing Arts NYC.

6. Try magnesium citrate
If you have chronic constipation or consistently struggle with irregular bowel movements, your doctor might recommend taking magnesium citrate. Dr. Alexandra Trevisan, a functional medicine physician and chiropractor based in Los Angeles, recommended a daily magnesium citrate supplement for ongoing constipation. “It works to relax the nervous system and bowels to get things moving,” she explained. “You can only go to the bathroom in a relaxed state (we call this a parasympathetic state), which magnesium citrate helps to facilitate.” As with any supplement or dietary change, talk to your doctor to find out if magnesium citrate would be beneficial for you and what dose is best for your body.

7. Create a routine
If your schedule looks different every day, meals are all over the place, and your bedtime or wake-up time is inconsistent, your digestive system might be confused. The truth is that to have regularity with our bowel movements, we need to have regularity in our lives. “Wake up, go to bed, and eat at the same time every day—including the weekend,” suggested Varsha Khatri, MA, SYT, MCMA, FNTP, a nutritionist and gut health specialist. “Having a consistent routine establishes healthier circadian rhythms, which will help to establish a regular time to have a daily bowel movement.” 
Besides just regular sleeping and eating schedules, you should also have a poop schedule to ensure that your regularity is, well, regular. Zellner suggested finding the same time daily to set aside for a relaxed bowel movement. For example, take some time in the mornings to sit on the toilet and take some deep breaths (even if you don’t feel the need to) so your body starts to understand that it has the time to go.

8. Incorporate healthy fats
If you haven’t gotten the gist by now, what you eat is crucial to how regular you are. Unfortunately, it’s not a coincidence if you get a little backed up on vacations while eating unlimited pasta, alcohol, and desserts (guilty). Besides a high-fiber diet with fruits and vegetables, eating enough healthy fats can also help increase regularity. As Laura Zea, MS, explained, healthy fats help your large intestine’s motility. “If you are feeling constipated, a diet too low in fats may be responsible,” she said. Eat healthy fats like olive oil, avocados, nuts, and seeds with every meal to avoid getting backed up and help promote regular bowel movements. 

9. Switch to room-temperature water 
So we’ve already covered that the amount of water you drink is crucial for regularity, but the temperature of the water you drink can also make a difference. “One of the best ways to stay regular is switching to room temperature or hot water instead of ice water,” said Dr. Ellie Heintze, ND, LAc, a naturopathic doctor and licensed acupuncturist. “Ice water can be like a shock to the system and might slow digestion, while the body uses warm or room-temp water more efficiently.” The most important tip is that your body is staying hydrated, so if ice water feels refreshing and room temperature water just isn’t satisfying, drink whatever water feels best for you. But if you enjoy warm lemon water or don’t mind drinking room-temp, try experimenting to see if it makes any difference for your body.

10. Move your body
Turns out, digestion is not just about what you put in your body but also about the way you move your body. “Exercise helps constipation by lowering the time it takes food to move through the large intestine,” explained Jennifer Robinson, MD, to WebMD. “This limits the amount of water your body absorbs from the stool.” In other words, bowel movements are more likely to be passed easily when exercising consistently. They will also move through the body more quickly. “A sedentary lifestyle can cause digestion disruption,” agreed Lauren Twigge, MCN, RDN, LD. “An easy way to support healthy digestion (and stay regular) is by staying active.” Remember this: A sedentary life means sedentary stool. 

11. Don’t forget to breathe
Yes, your bowel movements might even be affected by the way you breathe. Of course, our bodies know to consistently breathe without having to think about it (thank you, body!). But most of the time, mindless breathing is shallow and doesn’t get into the deep belly breathing that helps relieve tension. “Deep breathing helps relax the body and increase blood flow, making it easier to have a bowel movement,” Zellner advised. This is why diaphragmatic breathing is often prescribed to GI patients, and the 4-7-8 technique has been suggested to help ease constipation. Deep breathing is another way to give your digestive system a little extra love and relieve any stress (even if it’s subconscious stress or tension) that might be contributing to constipation. 

The Sneaky Thing That Might Be Affecting Your Weight Loss Goals
And what to do about it More