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      How To Turn a Detox Into a Lifestyle

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      Juice cleanses run rampant on our favorite celebrities’ Instagrams, popular headlines promise recipes for three-day detoxes, and the number of retreats dedicated to detoxification has spiked in the past few years, as more and more people are looking for a quick detox after an indulgent weekend or before a big event.
      “Detox” is such a trendy word, but what does it even mean? “Toxins are toxic molecules that can be ingested by the body through external sources,” explained Dr. Alejandro Junger, MD, an LA-based cardiologist, founder, and medical director of the Clean Program and best-selling author (and also commonly known as “the father of detox”). “Fortunately, a majority of these toxins can be converted and expelled, thanks to the ‘detoxification system’ in the body,” Dr. Junger said. That’s right, the body is meant to detoxify all on its own (no pricey juice cleanse required). 

      However, if there’s an overexposure, the body cannot work fast enough to get rid of them all. Plus, the liver, digestive system, and kidneys need some TLC in order to do their job. For more information on what “detoxifying” really means, click here, but the bottom line is that you know your body works best when you treat it well, and that goes for the detoxification system too. In other words, a three-day diet or wellness retreat isn’t how you detoxify. Instead, you treat your body a certain way that helps the body’s detoxification system in the long run. So stop the juice cleanse, cancel your short-term meal prep subscription, and get on with your life already! (In a detoxifying way, of course.) Here’s how.

      Get in your greens daily
      No surprise: What you eat matters. But you don’t need to (and shouldn’t) focus on cutting out food groups or limiting what you can and cannot eat (that can lead to bingeing or an unhealthy relationship with food). Instead, focus on adding in more of the fruits and veggies that support the body’s natural detoxification process. Leafy greens are especially beneficial, so aim to add them into at least two meals a day. For example, add spinach to an omelet, throw kale in a pasta sauce, and order a side salad when you’re eating out, or check out some of these delicious ways to eat your greens.

      Increase your water intake
      “Drink more water and stay hydrated, as water helps the kidneys flush out toxins more easily,” suggested Dr. Chris Airey, MD, the medical director at Optimale and a practicing physician with the NHS. One of the major ways we get rid of those toxins is through—you guessed it—our urine. So not only does hydration assist the kidney’s flush of toxins, but it also makes you urine more frequently, meaning you’re eliminating more toxins (so I guess it’s not a badge of honor that you can hold it through a six-hour flight?). Forget detox teas, powders, or juices. All you need is good ol’ fashioned water to help the body get rid of what it needs to. 

      Opt for organic when available
      Do you ask every restaurant you go to for their list of organic vs. conventional farms and grocers or only eat at a salad bar if every item is certified organic? No, you can enjoy your life and get in those fruits and veggies wherever you can. However, if you’re deciding what type of produce to get when shopping for your home, consider going organic when possible. “By purchasing organic foods, you can avoid many herbicides, pesticides, and other hormones that contribute to toxic waste,” explained Dr. M. Kara, MD, a longtime doctor at The Cleveland Clinic and founder of KaraMD.

      Move the body every day
      Exercise is good for your strength, mood, and well-being—all things that help keep your body working as it should. As if you needed more reasons to exercise, sweating is another form of detox that your body naturally does on its own. “Exercise promotes lymphatic circulation and sweat, both of which are crucial to the body’s detoxification process,” explained Dr. Airey. The lymphatic system is another important part of the body’s detoxification, and one of the ways to move “waste” to the lymph nodes is through moving and working the muscles. Plus, sweat not only expends electrolytes and water, it also rids the body of toxins. Win, win! 

      Make changes to your home
      Besides just helping your body be healthy overall so it can work optimally, you can also make some changes to avoid exposure to toxins to reduce the amount of detoxification the body has to do on a regular basis. Many toxins are unavoidable (especially in our modern world), but be aware of where you can make simple swaps or changes that are not only better because they reduce your body’s exposure to toxins but are also better for the planet. There are lots of different ways to reduce your toxin exposure, so it’s all about identifying which ways are best for your lifestyle. A few examples are filtering your air at home or using non-toxic/clean cosmetics, toiletries, and laundry products.

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      6 Things I Learned About Vaginas From This Netflix Show

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      I just learned a lot about vaginas from a streaming service, and (thankfully) it’s not porn. Say what you will about Gwyneth Paltrow, her $250 million brand, or the sometimes ridiculous claims (a $3,000 dildo? I don’t even have $5 for daily Starbucks!), but one of the episodes on the Netflix series The Goop Lab shook my world. Episode three, titled “The Pleasure Is Ours,” features Betty Dodson, a PhD sexologist who has been one of the principle leaders in female sexual health and pleasure for decades. Just for reference, her first book, Liberating Masturbation: A Meditation on Self Love, came out in 1974. It turns out the viewer (and Gwyneth Paltrow) has a lot to learn from this 91-year-old (yeah, you read that right).
      Regardless of what you think of Goop or GP’s acting skills, this episode was profound, and, dare I say, life-changing. Watching the episode and writing this article felt like one big therapy session for me. I would go so far as to say that watching it should be required for everyone, because very few of us (sadly) got this kind of education in school. Read on for key takeaways from the episode and the six life-changing things I learned about vaginas. 

      1. Paltrow doesn’t know what a vagina is—and neither do most people
      First of all, let’s start with the word “vagina:” it’s not what you think it is. Even though she recently launched a candle that smells like it, GP got it wrong when talking about “the vagina” in the episode. Many people, Paltrow and myself included, use the word “vagina” to describe the entire system going on “down there,” especially when referring to what we can see on the outside and the parts that relate to pleasure. Like the badass she is, Dodson gracefully schooled Paltrow with a subtle FYI. “The vagina is the birth canal only,” she said. “You’re talking about the vulva: that’s the clitoris, the inner lips and all that good sh*t around it.” Note to self: We know the difference between the penis and testicles, so it’s about freaking time we all know the correct names of female anatomy as well. 

      2. Genital shame hinders our sexuality
      While this one isn’t necessarily surprising, it is surprising how many people with vaginas feel shame about them. Dodson talks about a disassociation with female genitals; most women think theirs is gross, abnormal (more on that below), or don’t even want to look at them (also more on that below). A lot of this comes from a lack of education (did you learn about the “clitoris” in school? I sure didn’t) and also just from cultural norms. Think about it: Even the nicknames and language commonly used to describe vulvas sound gross at worst and risqué at best. Plus, as Dodson points out, a lot of us grew up thinking that sexuality was something we needed to hide or keep to ourselves (can we all just agree that the rules some parents place on teens around dating and sex is a little outdated and effed up?). Shame around our vulvas directly translates to shame around our sexuality, and shame around sexuality hinders our pleasure (and you wonder why you can’t orgasm?). 

      3. Yes, your vulva is “normal”
      Now for what I think is the saddest part of the episode (but also the most empowering): The show cited a study done by the International Society of Aesthetic Plastic Surgery, which found that purely aesthetic labiaplasty surgeries (or surgeries to alter the folds of the skin around the vulva) increased by 45 percent worldwide just between 2015 and 2016. Females as young as 9 years old were asking for the procedure. While we support every woman in making her own decisions about plastic surgery and what’s right for her, the point is that there are many people with vaginas who believe they need to change theirs. A big reason is that our culture teaches us that they’re “gross,” so our default is insecurity, but it’s also because of lack of example.
      Dodson and the president of the Betty Dodson Foundation, Carlin Ross, explained that almost all female genitalia shown in pornography have received surgical altercation. For many people, the only vulvas they see besides their own come from pornography, since there are no other examples in mainstream culture. So The Goop Lab did something revolutionary and showed real vulvas. Yes, up close and personal. They didn’t just show one (because then that one might become the “norm”); they showed multiple in an effort to prove to people with vaginas that theirs is normal, no matter what it looks like. The verdict: Every one is vastly different, and they should be, because we all have different bodies and a different makeup for pleasure. You can stop wondering and worrying—yes, your “down there” is totally normal. 

      4. …And you should know what it looks like
      I’d like to change the saying “know it like the back of my hand” to “know it like every inch of my vulva” after watching this episode. After all, what does the back of the hand do? If it’s worth knowing so well that it becomes a well-known cliché, shouldn’t we also know the most powerful, pleasurable part of ourselves? As Dodson says, “The genitals are your power spot.” Beyond just the pleasure, they are also where the next generation comes from. Regardless of whether birthing children is part of your plan, there’s no denying that the female genitals innately hold so much power and strength (and more capacity for pleasure than a penis, thank you very much).
      But many people don’t even know what theirs (or any—see point #3) look like. In 2016, The Eve Appeal, a Gynecological Cancer Research center in the U.K., asked 1,000 women to identify their own anatomy from medical illustrations (another study cited in the episode. Yes, I took rigorous notes). Only 44 percent were able to identify. A quick PSA on behalf of Betty Dodson: If you are not well aware of what your vulva both looks and feels like, stop what you’re doing, grab a mirror, and get to exploring. 

      5. There are many important systems within the “genitals”
      Dodson and Ross explain how the clitoris is not just one single “spot” as the nickname “the G-spot” makes it sound like. It’s actually a complex system on its own, with multiple parts and more than 8,000 nerve endings in the tip alone. FYI, that’s double the entirety of the penis. Also, the clitoris and vagina (or what we mean as vulva) get all the buzz, but your pelvic floor muscles are crucial for pleasure as well.
      For one reason, tight pelvic muscles and tension are common causes for pain, which obviously hinders pleasure. But also, when you work the pelvic muscles, you bring more blood to the area, which means more orgasms. In other words, your genitals deserve a workout routine too. The most talked about way to engage the pelvic floor is kegels, but Dodson has her own fascinating (and successful!) technique if you want to watch the episode or check out her website. 

      6. Knowing your vulva is important for you, not just for your partner
      I think we can all agree that partnered sex is more pleasurable and fulfilling when everyone involved is, you know, pleasured and fulfilled. But the point of knowing your vulva is not just so you can have a fire sex life in your relationship. Yes, feeling just as entitled to pleasure and just as knowledgeable about your own biology as your partner is crucial for many reasons, but this information is also important for you.
      As Dodson said when Paltrow asked why women being in touch with their sexuality has been seen as dangerous (read: thousands of years of slut-shaming), “When we’re in touch with our sexualities, love our bodies, and know how to orgasm on our own, we are independent. We’re dangerous when we’re knowledgeable.” In essence, your own association with your genitals is not about anyone else around you; it’s about your own pleasure, and the knowledge of how to fully access it is one of your greatest powers.  

      5 Things You’re Doing to Your Vagina That You Shouldn’t Be More

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      How to Actually “Detox,” According to Experts

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      When you think about how to detox, what comes to mind? Is it the restrictive diet Gwyneth Paltrow swears by or an intense sauna session? Maybe it’s trendy juice cleanses that became mainstream in 2010 or the detox teas that promised you’d lose a whole pant size after a couple weeks (which, like, how on earth can that possibly be healthy?). There’s no doubt that wellness trends can be confusing AF, especially when the supplement industry is doing more marketing than being a helpful resource. There’s a lot of misinformation out there when it comes to detoxing the body. So, for the betterment of humanity and to prevent another woman from suffering through a juice cleanse, I wanted to set the record straight on what “detoxing” really is and how we do it. 

      In this article

      What does “detox” mean?
      We throw around the words “toxins” and “detox” when it comes to food, wellness routines, and beauty products, but what do they really mean? “Toxins are toxic molecules that can be ingested by the body through external sources,” explained Dr. Alejandro Junger, MD, an LA-based cardiologist, founder, and medical director of the Clean Program and best-selling author (also commonly known as “the father of detox”). “Outside toxins are all human-made chemicals: air pollution, chemicals in water or beauty products, medications, building materials in our houses, and mostly from processed foods or non-organic produce.”
      Before you quit your current life, move out to the country, and live totally toxin-free, rest-assured that your body has a solution. “Fortunately, a majority of these toxins can be converted and expelled, thanks to the ‘detoxification system’ in the body,” Dr. Junger said. There’s also what’s known as internal toxins, like excess cholesterol, bacteria, viruses, etc., that the body fights and removes internally. It turns out that we don’t need products, cleanses, and diets to help us detoxify. The body is a powerful detoxifying machine all on its own. 

      How does the body detoxify?
      Spoiler alert: a lot of ways. Many major systems in the body are part of the detoxification process. “The body detoxifies in a few ways: the liver and kidneys play the biggest roles, but the digestive tract and skin play important roles as well,” explained Dr. Chris Airey, MD, the medical director at Optimale and a practicing physician with the NHS. “The liver removes toxins and breaks them down so that the kidneys can pass them out. The kidneys filter out waste, the digestive tract passes harmful substances out of the body through bowel movements, and the skin detoxes through sweating.”
      “Your liver does the heavy lifting when it comes to detoxifying the body of substances it sees as waste or harmful,” agreed Dr. M. Kara, MD, a longtime doctor at The Cleveland Clinic and founder of KaraMD. “It does this by metabolizing these harmful substances into less harmful ‘metabolites’ that are then eliminated via the digestive tract (bowel movements), kidneys (urine), and skin (sweat).”
      If this is all getting a little too “biology class” for you and anatomy is not your thing, the bottom line is that a healthy body is built to identify, process, and eliminate substances that are either unnecessary or harmful all on its own (no juice cleanse required). 
      Though the liver, digestive tract, kidneys, and skin are known as the MVPs in detoxification, the body gets rid of toxins in many other ways too. Dr. Junger cited the way we breathe as a form of detox as well: We breathe out CO2, which is a toxic waste product. Even with something as mindless and simple as breathing, the body knows to breathe in something useful and good for the body (oxygen) and breathe out the bad (CO2). 

      When do toxins become harmful?
      I know what you’re thinking: If the body gets rid of all the bad stuff on its own, why do we need to be aware of consuming toxins? Does that mean that clean beauty is a scam or that we can eat Taco Bell for every meal without consequences? The answer: obviously not.
      Yes, the body has an amazing detoxification system, but there’s only so much it can detox. Think of your body like a river: If a branch or boulder fall into the river, it’s no big deal. The flow of the river pushes the branch or boulder and carries it out to sea, right? But if there’s an overflow of branches and boulders, the river can no longer push through, and it creates a dam. Toxins are like branches and boulders: Your body is made to detoxify, but if there’s an overexposure, the body cannot work fast enough to get rid of them all. Plus, the liver, digestive system, and kidneys need some TLC in order to do their job. You know your body works best when you treat it well, and that goes for the detoxification system too. 

      Ways to assist the body’s natural detoxification process

      1. Get enough sleep
      As if you needed another reason to turn your phone on “Do Not Disturb” and get to bed early tonight. “Sleep gives the body a chance to essentially reset itself,” Dr. Kara said. “By having the opportunity to slow down and refresh, the body can eliminate any toxic waste that has built up during the day.” That’s right, there’s more purpose to precious shut-eye than dreaming about Regé-Jean Page. When you’re not spending energy on digesting food, moving around, or focusing on work tasks, the energy in your body can go into detoxifying. Make sure you’re getting a full 7-9 hours of deep, restful sleep to keep your body working its best. 

      2. Be aware of what you eat
      You knew this was coming. Yes, what you eat matters. Not only do processed foods contribute to the toxins put into your body, but foods that are good for you are also good for keeping the organs in the detoxification system healthy. For example, the digestive tract eliminates through bowel movements, but it needs fiber in order to make consistent bowel movements. Dr. Kara suggested limiting excess sugar or processed foods and eating antioxidant-rich foods (fruits and veggies!) and foods high in fiber. Also, shop organic whenever you can. “By purchasing organic foods, you can avoid many herbicides, pesticides, and other hormones that contribute to toxic waste,” he said.
      “Plants are filled with nutrients that are used by the liver to make enzymes that help it detox,” agreed Dr. Junger. “The more species of plants you eat in a variety of colors, the more chances you will have of getting these nutrients as well as feeding the good bacteria that do 30-40 percent of the work of detoxification needed.”

      3. Drink more water
      You already know that drinking water is the secret to great skin thanks to Gabrielle Union, but it’s also a key player in detoxification. “Drink more water and stay hydrated, as water helps the kidneys flush out toxins more easily,” Dr. Airey suggested. One of the major ways we get rid of those toxins is through—you guessed it—our urine. So not only does hydration assist the kidney’s flush of toxins, but it also makes you urine more frequently, meaning you’re eliminating more toxins (so I guess it’s not a badge of honor that you can hold it through a six-hour flight?). Forget detox teas, powders, or juices. All you need is good ol’ fashioned water to help the body get rid of what it needs to. 
       
      4. Exercise
      Exercise can help you get stronger, improve heart health, and even boost mood, so it’s no surprise that the one-stop-shop for optimal health is also good for getting rid of toxins. Dr. Airey explained that exercise promotes lymphatic circulation and sweat, both of which are crucial to the body’s detoxification process. The lymphatic system is another important part of the body’s detoxification, and one of the ways to move “waste” to the lymph nodes is through moving and working the muscles. Plus, sweat not only expends electrolytes and water, it also rids the body of toxins. BRB, going to sign up for hot yoga! 

      5. Reduce your exposure to toxins
      Besides just helping your body be healthy overall so it can work optimally, you can also make some changes to avoid exposure to toxins to reduce the amount of detoxification the body has to do on a regular basis. Many toxins are unavoidable (especially in our modern world), but be aware of where you can make simple swaps or changes that are not only better because they reduce your body’s exposure to toxins but are also better for the planet. “The simplest way to assist the body’s detox system is to reduce exposure,” Dr. Junger recommended. “Filter your water, filter your air at home, and spend time in nature breathing fresh air. Use green materials when building your home and use non-toxic/clean cosmetics, toiletries, and laundry products.” Think of these little updates as your way of telling your body, “Thanks for all you do, and I got your back!” 

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

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      The Unexpected Workout That I Actually Enjoy (and You Might Too)

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      I’m ready to sing it from the rooftops: I finally found a form of exercise that I’ve stuck with and that I truly enjoy. It’s not too strenuous—but it burns enough calories for me, makes me feel good, and is easy to fit into my routine. So, what is it? Walking. Yes, that’s it: just going for a nice long walk. I have long heard about the benefits of walking (and obviously have gone for walks here and there in the past), but I hadn’t really gotten into a regular routine until recently.
      I’ve always been someone who reaaaaally struggles to find the motivation to workout, and I’ve also struggled with finding a type of workout that I truly enjoy. I’ve had little bursts of getting into a routine and doing one specific workout multiple times a week, but I always end up becoming bored of it and then losing motivation to work out altogether. 
      Then, a few months ago, I was inspired by the “Hot Girl Walk” trend on TikTok (if you haven’t seen it, it’s basically just putting on music that makes you feel confident, using the time to manifest for yourself, and walking a few miles) to invest in a good pair of walking shoes and a fanny pack and really commit. Now, every time I go for a walk, I come back to my apartment feeling so much better and like I did something great not only for my physical health but for my mental health as well. 

      So, what are the benefits of walking?
      According to Mayo Clinic, daily walking may help your general physical health because it can improve cardiovascular fitness, assist in maintaining a healthy weight, and strengthen your bones, muscles, and endurance.
      Regular walking has numerous mental health benefits as well: It can increase your energy levels, improve coordination, strengthen your immune system, and reduce stress. It can also improve your mood, cognition, memory, and sleep. I mean seriously, what’s not to love?
      Experts at the Mayo Clinic also say you should walk at least 30 minutes per day to truly enjoy all of the benefits of walking. You could also take it up a notch by adding weights or using the interval or incline features on a treadmill.

      Here’s how I do it:

      What’s in my headphones?
      When I first decided that I was really going to commit to getting the most out of my walks, I settled on either following the rules of the Hot Girl Walk and listening to music that helped boost my confidence or listening to a podcast. A podcast works really well because it motivates me to listen to at least one whole episode, ensuring that I walk for well over the 30-minute daily goal. 
      I haven’t tried a guided walking workout yet, but I’m very intrigued by them and definitely want to try it out. A lot of your favorite fitness apps offer them, and Apple Fitness+ even offers walking workouts narrated by celebrities (including Dolly Parton, Nick Jonas, Misty Copeland, and many more). 
      My favorite playlists and podcasts:

      Time and distance
      I don’t focus strictly on numbers; instead, I try to walk for as long as what makes me feel the best. I would say that I normally walk at least two or three miles, mostly because I genuinely enjoy it. If I’m listening to a podcast, my walks tend to be at least 45 minutes to an hour.
      At first, I just didn’t think I had enough time in the day to walk for very long, but the more I did it, the longer my walks became. I began to love walking new routes, finding new playlists, and catching up on my favorite podcasts while I walked. 

      How I fit it into my routine
      Incorporating regular exercise works best for me when I don’t force myself to stick to a particular schedule. I know that having a set routine works really well for some people, but I personally need the flexibility of just fitting it in whenever I can depending on the day. I often find that if I do try to stick to something specific (for example, getting up before work every day and working out), I tire myself out and feel defeated and less motivated when I miss a day. 
      Instead, I do whatever my day allows. Sometimes I do get up early and fit in a walk before work, sometimes I take a break from working from home and go for a walk during the day, and sometimes I don’t walk until dusk (I think sunset walks are underrated). I listen to my body, and because walking really does reduce my stress and anxiety levels, I take a walk when I feel like it’ll benefit me most. 
      It’s also important to note that I started walking regularly in early spring and live in Chicago, so the weather was unpredictable. If it’s raining or too cold, walking indoors on a treadmill is great too! I use those times to challenge myself with different incline levels and interval workouts.

      Why it works for me
      Although walking as a workout might give off old-lady-in-a-walking-club vibes, I genuinely think it has benefitted me more than any other exercise I’ve tried. Taking a long walk makes me feel less stressed, it boosts my energy and mood, clears my mind, and it actually burns a fair number of calories.
      I sometimes find it hard to actually get out the door (as I do with any workout), but once I return to my apartment, I feel 10 times better than when I left. I also enjoy the time to myself to think through big decisions or stress points in my life, practice gratitude, manifest positive changes for myself, and disconnect for a bit. Oh, and the people-and-dog-watching is always enjoyable. 
      I try to supplement my walks with other workouts as well when I can—such as strength training, pilates, or yoga—but as I mentioned, I don’t force myself to do anything in particular. I think the flexibility in this routine and my commitment to truly listen to my body has helped me actually enjoy exercising.
      So if you’re like me and have been struggling to find a workout that you enjoy, I challenge you to lace up those sneakers, put your headphones in, strap on a fanny pack, and start walking for at least 30 minutes per day. The benefits go far beyond just physical, so you might just find your new favorite activity. 

      Here are all of the products that have elevated my walking routine:

      Everywhere Belt Bag 1L
      This belt bag is so popular and for good reason. It fits everything you would need for a long walk, but it isn’t too bulky—plus it adds a little element of chic-ness to your walking outfit.
      14 colors available

      Dagne Dover
      Mara Phone Sling
      I love this bag for when I really don’t need to take much on my walk. It’s designed to fit your cell phone, and then it has card slots so you can carry just the essentials. It even has a chapstick loop, which I really appreciate.
      4 colors available

      Hoka One One
      Bondi 7 Sneaker
      After much deliberation, I decided to purchase these shoes a few months ago. They were an investment for me, but it has definitely paid off. Hoka One One sneakers are designed for running and walking, and this particular pair is ultra-cushioned and so comfortable. Is it crazy to say these literally motivate me to workout?
      10 colors available

      Myriad Walking Shoe
      If you need a more budget-friendly pair of walking sneakers, these are a great option. I’ve owned Ryka shoes in the past, and they treated me well. Plus, how cute is this colorway?

      New Balance
      Athletic Cushion Comfort Quarter Socks
      This might seem weird, but trust me on this: You need the right pair of socks for a long walk. I love these because they’re cushioned but don’t make my feet sweat, and the quarter-length prevents any rubbing from the back of a shoe.
      7 styles available

      Obé x Bala Bangles
      Ankle/Wrist Weighted Bangles
      If you really want to get the most out of a walking workout, ankle weights add that little extra something that takes it to the next level. Plus, I seriously can’t get over how cute these Obé x Bala Bangles are!

      Quay Australia
      PSA Square Sunglasses
      I bought these sunglasses at the beginning of the summer, and they’re seriously the only ones I’ve been wearing. They’re perfect for walks for two reasons: 1) They don’t get stuck in you hair when you put them on your head and 2) Nobody can see your eyes through them (meaning they’re perfect for people-watching).

      Silicone AirPods Case with Rosegold Keychain
      Not only is this AirPods case cute, I’ve found it extremely functional (and it helps you not mix up your AirPods with your roommate or partner’s). I previously owned a case without a keychain, but I found that I was wanting to be able to hook it to things. This is perfect for hooking to my belt bag.
      30+ colors available More

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      8 Easy Swaps I Made This Year To Become My Healthiest Self

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      For a long time, I viewed “healthy living” as unapproachable and intimidating, mostly because I felt so unbelievably far from achieving it. Up until a few months ago, I ate too much salt, went to bed super late, watched way too much TV, drank a lot of wine, and ordered McDonald’s chicken nuggets more times than I’d like to admit. Before I discovered attainable health swaps for my life, I felt like a bit of a failure in the wellness department.
      This year, I’ve put more focus on the small day-to-day choices that I make instead of becoming consumed and overwhelmed with drastic, unsustainable changes that derail me from even trying in the first place. For me, making healthy swaps for things I was already doing and eating was a great, welcoming approach for living my best life, and now, I swear by it. These eight healthier choices helped me transform the way I look at healthy living and have fueled my fire to keep this lifestyle going:

      1. Matcha instead of coffee
      Don’t get me wrong—I love my coffee and still drink it occasionally. But instead of viewing espresso as a vital necessity to life, I view it as more of a treat instead of a three-cups-a-day routine. After years of drinking almost a pot of coffee a day, I realized that it didn’t even keep me awake anymore, and I felt close to ill when I’d skip a cup. This is when I knew I needed a change. Now, I drink a teaspoon of matcha with vanilla oat milk almost every day, and I’m hooked. Not only does it give me a little bit of a caffeine buzz, but it’s also packed with antioxidants and other nutrients that actually make me feel good about drinking it. 

      2. Reading before bed instead of scrolling on my phone
      Before the last month, falling into a bottomless, deep, dark hole on TikTok or Instagram before bed was one of my most fatal flaws, and unfortunately, my most closely practiced ritual. While I didn’t completely give up scrolling through my phone, I do opt to read before bed instead of being sucked into the blue light blob. I find that reading three pages helps me wind down more quickly than I would spending an hour (or more) on TikTok and allows me to sleep at a more reasonable hour.

      3. Banza noodles instead of traditional pasta
      This is one of the easiest swaps I’ve incorporated into my meal prepping routine. If you aren’t already on the chickpea noodle train, this is your sign to hop aboard. I’ve been a pasta junkie my entire life (perks of growing up with an Italian grandmother), and while I never felt guilty for consuming it in mass amounts, I found that chickpea noodles (low carb, gluten-free, and high in protein) are just as good and so worth the healthy substitute. If I’m going to be eating pasta anyway, I might as well swap it with something that tastes just as great and is a bit healthier, right?

      4. Eating in instead of eating out
      OK, I’ll admit this is probably one of the more difficult “easy swaps” on this list. But I can finally say, now that I’m on the other side, it’s so much easier than I thought it would be. For years, I relied heavily on eating out and ordering on DoorDash, which typically left me feeling bloated, guilty, and—quite frankly—broke. 
      Two things that really helped me gain control over eating out were 1) finding a grocery schedule that worked for me and 2) recreating the meals I was craving in my own kitchen. That included mastering my favorite vodka pasta recipe, figuring out how to make my own Chick-fil-A sauce, and recreating my go-to Sweetgreen salad. From there, I realized that I can in fact cook, and beyond that, I could take the liberty of making healthier versions of some of my favorite meals to eat out. While I still do dine out, I now do it a lot less frequently, which has given me back some financial freedom, helps me make healthier choices at home, and allows me to cherish the times I eat out a bit more.

      Source: Colorjoy Stock

      5. Walks instead of binge-watching TV after dinner
      For a while, I was gridlocked into the routine of plopping down on the couch after cooking, eating, and cleaning up the disaster in my kitchen. Enter four-hour-long Netflix binge-watching sessions with intermittent naps that messed with my sleep schedule and took precedence over any night routine that would set me up for success the next day.
      Now, instead of giving in to the food coma, I engage in a light walk after dinner, which helps me beat the post-meal slump and allows me get some steps in toward the end of the day. Whether I walk and catch up with a friend or enjoy the solitude of a favorite-playlist-filled sunset walk, my post-dinner stroll has become one of my favorite self-care acts of the day.

      6. Dark chocolate instead of milk chocolate
      All of my life, I looked at dark chocolate with disdain because of its bitterness—I didn’t quite get the hype. But now that I’m older, wiser, and more aware of dark chocolate’s health benefits (antioxidant-packed, flavanol-filled, and more heart-healthy than milk chocolate), I gave it another go, hoping my taste buds had changed. To my surprise, I loved it. Now, I opt for dark over milk chocolate whenever I have the chance, and like my matcha vs. coffee switch, it’s an easy swap that makes me feel a lot better.

      7. A flexible activity schedule instead of a rigid workout schedule
      Before, I’d try to hop back on the workout train—lifting five days a week, sustaining injuries, losing motivation quickly—only to fall right back off of the boat. While I kept up with this yo-yo workout situation for quite some time, it’s not until this year that I finally took a step back to reevaluate my relationship with physical activity.
      I still lift weights here and there, but if I’m not able to go to the gym four to five days a week like I used to strive for, I don’t beat myself up over it. The reality is this: Life is busy. We get tired, we don’t have time, or we can’t coordinate our strict hair-washing schedule with a day of dripping sweat at the squat rack. And that’s OK. My new fitness goals focus on moving in any capacity, and I’ve found that taking a more flexible approach has made me more motivated and excited to get moving. Whether it’s a walk in the park, a yoga class, a HIIT session at the gym, or a 10-minute affair with my weighted hula hoop, I’ve found that listening to my body and keeping activity simple and fun has been a game-changer in keeping my activity levels more consistent.
       
      8. Hydrating before reaching for caffeine 
      The number of times in my lifetime that I’ve chugged two cups of coffee before even thinking about water is an absolute tragedy. This year, I’ve really prioritized hydrating, especially in the morning after a night of sleeping and hours of not taking sips of water. Starting my day off hydrated AF helps set the tone for the day and sets me up for success before reaching for my morning caffeine choice. 
      On the days where I focus on my water intake, I find that I have more energy to power through the mid-afternoon slump, have more stamina during my workouts, and am less prone to suffer from that late-afternoon headache and/or annoying right eye twitching. It’s not groundbreaking but, now that I’ve finally hopped on board, I totally get the hype.

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      Start Today: Everything You Need to Know About Weight Training

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      Wellness comes in many iterations with endless interpretations, and that makes the possibility of discovering a fitness regimen that works specifically for you and your lifestyle all the more possible! In the interest of examining every possible option to improve physical health, I would like to make the case for weight training as the perfect exercise for all of you busy, powerful women out there that are interested in factoring a new workout into your lives.
      Full disclosure: I don’t mean bodyweight strength training. I mean building up to use a barbell, free weights, and kettlebells. That’s right, I’m talking about dominating that section of the gym where all the dudes stand in front of mirrors acting like they know what they’re doing, busting out biceps curls. Strength training is one of the most rewarding skills one can master with just a few simple and extremely functional movements. If you would like to get started with weightlifting or have already started working on some movements, keep these tips in mind throughout every stage of your journey:

      You Won’t Bulk Up (Unless You Want To)
      One of the great things about strength training is its choose-your-own-adventure methodology. It’s a very common belief that you’ll start bulking up the minute you so much as look at a set of dumbbells. But here’s the thing: that’s simply not true. It requires a massive amount of time, effort, and intention to bulk up. If you don’t want to take my word for it, we polled a handful of experts and the common thread between all of their replies was this: most women don’t have anywhere near enough testosterone to bulk up the way men do.
      The benefits of strength training are so much more than this myth. Shelley Armstrong, Ph.D., MAT, MCHES, laid it all out for us: “Lifting weights two to three times per week is extremely beneficial for women to reduce their risk of osteoporosis by promoting bone health. Between the ages of 30 and 70, muscle mass and strength decrease by an average of 30%, mostly due to inactivity. Weight training can prevent or even reverse this process and, in turn, provides the following benefits: improved performance of physical activities, prevention and management of chronic diseases, improved joint health, prevention and treatment of low-back pain, injury prevention, relief of aches and pains from stress or after prolonged sitting, improved posture, and improved quality of sleep.”

      Repetition is Key
      If you have never tried any basic strength training movements, odds are your first attempt at even the most basic movement will not be perfect — and that’s OK! In fact, it’s wonderful because your muscle memory will only build relative to the frequency of your training. The more you pick up a weight, the more familiar with the movement your muscles will become. Think about your favorite beauty tool. When you first bought it, there was a period of time in which you probably weren’t using it as seamlessly as you did after you conducted a little bit of research and practiced with it each morning. Before you knew it, that practice turned that tool into an integral part of your beauty regimen.
      Practicing weightlifting movements is very similar. At first, it will feel foreign and strange. But after a few weeks of repeating movements consistently, the muscle memory will develop. Trying using a PVC pipe or a training barbell to begin and practice in the mirror until the movement feels like second nature and a seasoned eye confirms that the movements look correct. Practicing with a PVC pipe or a light barbell will simulate the real thing for your muscles and teach you the correct way to grip and move around the bar. All it takes is 5 or 10 minutes of repetitive, concentrated work and before you know it, those movements that felt so foreign to you will start to make sense and you’ll see significant jumps in your strength when the time comes to load up the bar.

      Source: @pure_barre

      Go for the Real Thing
      Don’t be afraid to skip weight machines with cables and tracks. While a lot of these machines are very useful for isolated exercises, it can be difficult to get a full-body workout and genuinely build strength. Not to mention, working with free weights or the barbell will allow you to apply your strength training directly to your everyday life, almost immediately, and teach you to lift heavy objects without running a risk of injuring yourself.
      Free weights, like dumbbells or a barbell, work more than one muscle at a time. For example, using a Smith Machine for bench press will not activate your core and lats like dumbbells or a barbell will due to the fact that the barbell in a Smith Machine is on a guided track. You can work up to a heavy press with a Smith Machine, of course, but the barbell is so isolated that you lose the benefits of having to stabilize the weight on your own with additional muscles. So when in doubt, reach for free weights. If you concentrate and are conscious about the muscles you’re working on, you’ll be sore in places you didn’t even know were there!

      It Requires a Full Effort
      Approaching weight training with an open mindset and conviction is key to achieving strength training greatness. Weight lifting is a skill that requires genuine time and patience to build correctly. It also requires you to pay attention to what your body is telling you, like when to back off and when to push yourself. In weeks when you need to take it slow (or even add more rest days), lower your weights and focus on technique. When your energy levels are up, don’t be afraid to push yourself and break personal records.
      Full effort not only pertains to the approach—but also applies to consistency. The American Heart Association recommends incorporating strength training into a workout regimen at least twice a week, and this is great as a starting point. If strength training is something you want to work on, keep a consistent schedule and get into the gym (or pick up your at-home weights) a couple of times a week. This will work wonders for gaining knowledge, developing the skill, and seeing results.

      You’ll Feel the Benefits Beyond the Gym
      At a certain point, when you’ve been training consistently and mindfully, the benefits of weightlifting will start to become apparent to you beyond what you’re able to accomplish in the gym. You’ll find you’re less winded after climbing a flight of never-ending stairs and heavy luggage will be no match for your strong back and shoulders. Not to mention, an arduous task like moving into a new place will not seem as strenuous once you’re able to apply your functional movement knowledge to that dreaded of all dreaded tasks: lifting boxes. It’s also extremely important to note that strength training is great for cardiovascular health and strengthening muscles to help prevent injury, and can also improve your mental health!

      Source: @hannahbronfman

      Start With These 3 Basic Movements
      There are three simple movements anyone can start with to build an understanding of weightlifting and strength training: deadlift, squat, and push press. These three movements cover the core, functional movements of strength training and will be a great way to establish a foundation to eventually introduce more complex movements into your repertoire.

      Deadlift

      A deadlift is a very simple, functional movement in which the barbell is lifted from the ground at the lifter’s shins, up to hip height, and then returned to the ground. This movement is great for building strength and athleticism and introduces the lifter to the essential motion of hinging at the hip. Deadlift will strengthen your core, hamstrings, and back and can be mastered with either the barbell or dumbbells. It’s a very simple movement without many complex components and will give any beginning lifter a great introduction to strength training.

      Squat

      The squat is fantastic for building core and leg strength. With feet slightly wider than hip-width apart and turned slightly outward, place the bar at the top of your back and narrow your grip to sit slightly outside of your shoulders to engage your back. Once you’ve adjusted the placement of the bar, engage your core, squeeze your glutes, and lower slowly and controlled until your quads are parallel with the floor. Then raise up in a controlled way, squeezing your glutes at the top.

      Push Press

      The push press is another great movement for beginners to learn because like the deadlift, it incorporates another fundamental motion to weightlifting: explosive hips. With feet shoulder-width apart and the barbell or dumbells at your chest with your elbows pointing forward, bend your knees slightly and drop into a quarter squat. As you press into your heels and drive up through your legs, push the bar over your head and lock your elbows. This movement will introduce you to the explosive hip movement that is key to mastering more complex lifts and will build your shoulder and core strength.

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      7 Things Every Woman Should Change for Better Health RN

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      As the wellness content manager for The Everygirl, I’m constantly on the hunt for the very best health tips to bring you, my dear readers, to help you live your best, healthiest, and happiest lives. As soon as I heard about Dr. Taz Bhatia and her mission to empower 1 million women to restore their health and well-being (we stan an ambitious woman!), I knew I had to ask her for all her best advice. Dr. Bhatia, M.D. is board-certified in integrative medicine, a certified nutrition specialist, best-selling author, and NOW Expert. She’s made medical expert appearances on The Today Show and Good Morning America and calls herself “a champion of super women worldwide.” In other words? She’s a royal badass. 
      “I think we all have unique gifts and powers, but stress, circumstances, and responsibilities can erode our ability to see or feel them,” she said. “When we are in our highest health, we attract abundance and uncover our superpowers.” I love Dr. Bhatia because she preaches that there’s a purpose to caring about your health beyond weight loss or because we’re “supposed to.” Being our healthiest gives us access to our best lives and truest selves. Now read on for seven things you can change about your health right now and uncover your superpowers. 

      1. Be in control, know your body, and educate yourself
      PSA: You are the #1 person in charge of your own health. Even with a team of doctors and experts (more on that below!), you should be the biggest advocate for your own health, trust your instincts, and fight for what you know your body needs. Dr. Bhatia wants every woman to know that she is in control of her health and that her well-being can be determined by how she treats and know her body. “Health is in your control,” she said. “It’s important to understand hormone levels, nutritional status, and long term health risks.” In other words, don’t just rely on your doctor to keep an eye out for what’s going on in your body. Educate yourself on the body’s basic functions and keep track of how certain foods make you feel. Most importantly? Trust your body. Your body knows what it needs, so if it’s communicating to you (whether it’s through symptoms, cravings, or emotions), listen. 

      2. Stop trying to “catch up” on sleep
      If you’re sleeping five hours a night on weekdays with the plans of sleeping in until noon on Saturday, it’s not evening out like you hope. “There is no such thing as catching up sleep,” Dr. Bhatia said. “Instead, get into bed at a consistent time every night (ideally before 11 p.m.), and sleep until 6-7 a.m., which helps the hormone axis and keeps hormone levels balanced.” Yes, getting enough Zzz’s is crucial for your health, but you should be getting enough sleep every night instead of aiming for a certain number of hours per week thinking you can “catch up” from shorter nights. Instead of sleeping in on weekends and sleeping less during the weekdays, aim for a consistent bedtime, sleep for a solid 7-9 hours, and wake up around the same time every morning for optimal health.

      3. Rely on whole foods
      We’re all trying to improve our diets and eat healthier, but it’s not always easy (or else we’d all be eating salads for every meal and never be tempted by a Krispy Kreme donut), so I asked Dr. Bhatia for her #1 tip when it comes to healthy eating: What’s most important for our health and what changes will give us the biggest bang for our buck? Dr. Bhatia said that lowering sugar and processed foods is the first step. But it doesn’t have to be as restrictive or as difficult as cutting out all the foods we love (which can actually lead to bingeing and an unhealthy relationship with food!). Instead, the key is focusing on eating more whole foods, which will subconsciously crowd out processed foods and give your body more of the nutrients it needs. “Learning to rely on whole foods rather than foods in a box or a package can be a health game-changer,” she suggested. Build meals around fruits, vegetables, clean proteins, and whole grains. 

      4. Vary your exercise
      So you’re a consistent runner or love your daily barre class? Good for you for moving your body and prioritizing exercise, but if you’re looking to kick your health game up a notch, consider switching up your exercise routine. “Using different muscles and challenging your body is important,” Dr. Bhatia advised. “Sometimes we focus just on cardio or muscle strength, but we have to take it all into consideration for balance.” If you’re a marathon runner and love a daily jog, consider taking a day off and adding some weight training into your routine. If you’re a gym rat who spends all your time in the weight room, consider throwing in some treadmill action from time to time. Working toward a goal and doing one type of workout is great, but we need a variety of exercise to stay challenged, work our muscles, and be our healthiest. 

      5. Get your supplement routine right
      One of the most asked questions I get as both a wellness editor and a holistic health coach is, “What supplements should I be taking?” There’s no doubt that the supplement world is confusing AF: Between probiotics, collagen, vitamins, and countless brands with pretty packaging, it seems like a new brand or supplement comes out every day that many of us feel like we need to achieve optimal health. Do we need shelves full of supplements and a budget for the latest trends? The answer: no. To simplify, Dr. Bhatia universally recommends most women could benefit from taking a methylated B vitamin, omega-3 fatty acids, probiotics, and magnesium, as these each help women’s health pathways, but since supplement needs vary based on body, diet, and health history, it’s important to come up with a personalized plan with your doctor.

      6. Build a medical team that works with you
      Especially as women, many symptoms or issues go undiagnosed and untreated because of the fear that we’re being “dramatic” or because of a doctor who doesn’t take the time to listen. Dr. Bhatia stresses the importance of trying new doctors, nutritionists, specialists, and gynecologists until you form the care team that feels best for you. She said, “If you’re struggling to diagnosis or identify symptoms, don’t give up. It’s not in your head!” You deserve a care team that makes your well-being and feelings their #1 priority, so search around until you find a doctor that gets you, listens to you, and trusts your opinion. Finding a doctor really is like dating to find “The One!” Oh, and IDK who needs to hear this, but no, it’s not just in your head. Yes, you do know what’s best for your body, and you can find a treatment, plan, or fix to anything that doesn’t feel right. 

      7. Craft a life and routine you feel good about
      “Restoring your health means crafting a life and routine where your energy flows and your mood is consistent,” Dr. Bhatia said. After all, your physical health is integrally related to your happiness. If you have a job that’s unfulfilling, are in a relationship that doesn’t make you happy, or live in a city you’re dying to get out of, it’ll show in your physical health. Know that self confidence is just as important for your well-being as a nutritious diet and eight hours of sleep, and happiness is a key factor for optimal health. “Health starts with you,” she advised. “How you feel about yourself is the vibration or rhythm of your life, so make choices from a place of abundance instead of lack or fear, and then just go for it!” Now that’s the kind of doctor advice I can get behind. 

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      20 Women Share Their Experience on an IUD

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      When it comes to choosing your birth control, it’s always a little complicated. There are so many different routes to consider, all of which have different pros and cons. While we should always listen to what our doctor suggests for what they think is best for us, it’s always nice to hear other people’s experiences with birth control — whether they’ve experienced some of the side effects we fear ourselves, or help us by totally recommending them.
      When it comes to IUDs, the waters are a little murkier than other forms of birth control. Many fear the insertion too much to consider getting one, while others made the switch and claim they’d never go back. Read on to hear from 20 women about their experience on an IUD.

      On the pros and cons:

      “Cons: While not having a period, I have been spotting for three months sporadically. It’s also given me weird abdominal cramps that are unpredictable, forcing me to take naproxen more frequently throughout the month (instead of just once a month for pain management). I gained weight (10 pounds thus far), and hormonally I feel kind of crazy, but that could just be in my head. I wouldn’t subject my body to it and would find some other way of contraceptive.
      Pros: I have not had a ‘real’ period in three months, which means decreased pain related to endometriosis. I also don’t have to remember to take a pill every day, and hopefully, won’t need to have endo surgery for a while.”

      “I have to start out by saying I love having an IUD, and highly recommend it! I made the decision to wait to have sex until I was married, and was not on birth control before my IUD, so it was a bit intimidating making the decision, but I haven’t looked back since.
      Pros: My close friends had had positive experiences with the IUD, and my sister’s bad experience with the pill (some amounts of depression) made me know I didn’t want to do any type of pill. My IUD lasted three years, was low maintenance (place it and forget it), and I get little to no period on it.
      Cons: The pain of the procedure. The day it gets placed is not for the faint of heart; however, I think, because I had known it was so painful from friends, that I built up the pain so much that the actual placement didn’t reach the pain I thought it would. Also, random periods. For the first six months, I feel like you never know when bleeding will occur. Cramps came out of nowhere and during cardio workouts for me for the first 6-8 months.”

      “I had an IUD called Skyla, which is effective for three years. I personally had a fantastic experience with it. I’ve always had regular periods, but with pretty brutal cramps and bloating. Other types of birth control just didn’t work for me — I used to love Nuvaring, but it got really expensive and I suck at remembering to take birth control pills. The only con was that the insertion hurt like cramps I’ve never experienced.”

      Source: Stocksy

      On (finally) not needing to remember to take a pill at the same time every day:

      “The upside to the IUD is never worrying about taking birth control according to time. I can go about my day mindlessly (which is good because I’m very busy). It also makes sex more fluid (there’s no need to use condoms, especially if I have a regular partner). I also no longer have cramps, and used to have excruciatingly painful cramps. The downside is inconsistent periods and the possibility of it poking my partner’s penis.”

      “I’ve had my IUD for just over two and a half years now, and I cannot stop sharing how much I love it. I used birth control pills for over 10 years and never had a problem taking them every day. But I changed jobs and my new insurance hadn’t started yet, so I didn’t want to buy new pills. I wasn’t having sex at that particular moment in time and figured I’d just start them again when my insurance picked back up. Man, was I glad when I didn’t have to take a pill every day! I never thought of it as a problem, but it was nice to not have to take it every day. That’s when I looked into long-acting methods. My BFF had an IUD and loved it, so I explored with my doctor. The insertion process was uncomfortable, but nothing I couldn’t handle (I even went to work afterwards!). I haven’t had any negative side effects and truly love having it.”

      “The first IUD I had (Mirena) migrated and had to be removed; the second (Kylena) has stayed put thus far, and I had no pain at insertion. I’m experiencing headaches and have had multiple ovarian cysts since getting it put in, and an increase in cramping and spotting between periods. I’ve had it in for a year now and am not a huge fan, but it beats remembering birth control every day.”

      On post-pregnancy contraception:

      “Shortly after I had my daughter, I had an IUD placed because I knew I didn’t want to get pregnant again any time soon, and never liked the pill or Nuvaring I’d used in the past. My OB/GYN placed a low-dose hormone IUD. The insertion was a little uncomfortable, but not bad (I’ve heard it’s much worse pre-pregnancy). I had it for almost four years until about three months ago. During that time I had no periods! Mild spotting a couple times a year, but no period. That was amazing for me.
      During the time I had it, I had it checked at annual exams (they feel for the strings), and had no issues or side effects. It was also completely covered by my insurance. I had it removed about three months ago because we decided to try for another baby, and shortly after, I had a crazy heavy period and felt a huge hormone swing — like a teenager for a day. I plan on getting another IUD after baby #2 (Side note: the removal was quick and painless).”

      Source: Stocksy

      On that dreaded insertion:

      “I have had mine for four years this September and I honestly love it. I remember it being a sharp pinch when being placed, but the real pain came later. I never had a particularly difficult period, so the cramps I had after the placement were rough! Like, doubled over on the drive home. After that night, though, I’d never experienced issues. My boyfriend has said that he’s felt it before and that a few times in certain positions it’s felt like he’s been poked, which is not comfortable. But all in all, I will get another put in next year when this one reaches the end of its lifecycle.”

      “I switched from the Ortho Evra patch to a hormonal IUD in January 2017. Since I’ve never been pregnant and had a small uterine opening, my gyno used an anesthetic and dialated my uterus to properly place the device. It took longer than expected, and I passed out immediately after the insertion. The cramps and bleeding afterward were horrible for months — I almost had it removed. Now, I rarely have a period, and it’s only minor spotting. I completely lost my sex drive.”

      “I got my IUD two years ago. I have the Skyla, which is smaller and only lasts three years. When I first got it, it hurt so bad. I had taken an ibuprofen, which helped later on, but I had horrible cramps and random heavy bleeding and spotting for 2-3 months after. They finally subsided and I haven’t had troubles since. I was told it would only hurt for a few weeks, and it lasted months. I loved my decision to get it, and will get a new one next year, but I wish they told me that pain might last longer than expected.”

      “I got my IUD placed in June 2017. The insertion was what I imagine childbirth without an epidural feels like (kind of ironic, no?). I handle pain extremely well, but it was the worst pain I’ve ever felt in my life. The doctor admitted it was unusually complicated to insert mine, but we got it, and I returned to work still trembling from the pain. The next 12 months were awful. While PMSing, I experienced painful cramping, raging hormonal acne, fatigue, and even mood swings. I got my period every month, but I never knew what to expect — sometimes it was super heavy, just spotting, or nothing at all!”

      On an IUD over time:

      “Although it hurt to install, I’d recommend it to everyone. Years one and two were awesome — no pain, no period. Year three came around and now my menstrual cramps are unbearable and my period came back. I thought it was because it was wearing off, but my gyno assured me that that wasn’t the case. It’s time to change it out and I’m definitely getting another one. I’m hoping to go back to the pleasant days of years one and two.”

      Source: Stocksy

      On the IUD vs. The Pill:

      “For years, I was taking traditional birth control. I tried around seven different brands of low-hormone pills. Every night, I ended up being so nauseous that I just couldn’t take it anymore. That’s when I started researching IUDs. I have had my IUD for five years and I would never go back to regular birth control. My first IUD lasted for three years, and now I’ve had my second in for two. The implantation was a little painful, but my doctor suggested for me to take two ibuprofen a half hour before I got it, and that helped with the pain. It was more of an uncomfortable feeling, and my body getting used to having something foreign inside it. There was a little bleeding after as well.
      For the first six months, I didn’t have a menstrual cycle, and since then, it’s been kind of on-and-off. So, it definitely hasn’t been consistent for me. When I do have it, it’s much lighter than it was before, and I only have it for a couple of days. I did have some pain in the beginning for a couple of months, but my body is so used to it now that I forget that I have it.”

      “I switched from the pill to Mirena because of the pure convenience of never having to worry about taking my pill. Getting it put in was very painful, much worse than I expected (I should’ve taken medicine before I went like they advised). I love not having to worry about the pill, especially because I’m sexually active with my significant other. But I do experience bleeding after sex and frequent spotting, even a year and a half after getting it put in. That’s the major con.”

      “I love my IUD! I’ve used the pill and Nuvaring in the past, and I don’t know why I waited so long to get the IUD. The only negative was that I had spotting for the first 3-4 months after having it inserted. But after that, my periods got lighter and I had less cramping leading up to my period. I also love it as a back-up form of birth control with condoms. I got Mirena, as suggested by my gynecologist.”

      “I love my IUD. I previously was on the pill for years and years; however, I began to have more and more migranes and started to have auras with them, and my nurse practitioner said it wasn’t safe for me to remain on an estrogen-type method because of this. I went with the Mirena IUD and couldn’t be happier with it. I did notice a little bit more acne initially, but it settled out quickly. I love not taking a pill every day, and my migraines almost disappeared after switching. I will say, it was a complete bitch to have put in, but considering I have a very effective birth control method for five years, it was worth it.”

      Source: Stocksy

      On periods:

      “I decided on the copper IUD, because I was told by my doctors to avoid hormonal birth control methods due to my 2x history with breast cancer, and ovarian cancer running in my family. It’s been three years since, and aside from some random spotting and cramping periodically, in the first six months it’s been amazing. It’s such a relief to focus on my life, career, etc., and not have to worry about an unplanned pregnancy. And while this doesn’t seem to be scientifically proven, my periods got more regular, shorter, and my cramps almost disappeared since being on it (my period was really difficult before this). I would recommend a copper IUD to anyone, especially those unhappy with the side effects of hormonal medications, and girls who dislike or aren’t good at taking the pill every day.”

      On your body rejecting an IUD:

      “When I had my IUD put in, I had the copper one without hormones, and I was in severe pain for four days. I’m talking crying on the couch, not being able to move, feeling like my uterus was being ripped apart. You have to wait a few weeks and then have it checked, and to no surprise, my body had rejected it (it had moved), and they pulled it out. My insurance wouldn’t cover another until a year later, so I haven’t had one since.”

      On nasty side effects:

      “I had Mirena for over a year. I had breakthrough bleeding the entire time, no exaggeration. Within weeks of having it put in, I developed horrible cystic acne that never went away until after it was removed. And even a year later after having it removed, my skin hasn’t been able to balance out without the help of the birth control and Spironolactone. I liked the freedom of not having to think about the pill, but that freedom wasn’t worth the havoc that the IUD brought to my skin.”

      On recommending it:

      “I was on depo for 5+ years, but it started to worry me that I never got a period, and I wanted to be more natural. Now I have a copper IUD and I love it! My periods consistently last four days, with no heavy bleeding and less cramping than I used to have. And it’s virtually 100% effective. I would recommend this as your first choice, even to teens. It’s a much more invasive procedure to get it implanted than to start the pill or depo, but there’s no hormones! That is so huge, I wish I had started this way.” More