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      One of the Most Important Things You Can Do for Your Health Each Month

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      How are you taking care of yourself lately? Working from home may have given us a bit of Zoom fatigue, but don’t let the new normal stop you from prioritizing your health. Check in on yourself to make sure you’re drinking enough water, taking a second away from work to breathe, and going on that daily walk. Oh also, have you checked your breast for lumps? Yes, taking a peek at your breasts for any lumps or abnormal coloring is essential for your health. Doctors recommend that adult women of all ages should perform a breast self-exam once a month. One out of every eight women in the United States will be diagnosed with breast cancer, and more than 40,000 women are estimated to die from the disease in 2020 alone. In addition to getting a mammogram, let’s open our eyes to the urgency of self-checking for signs and symptoms of breast cancer at home.

      When to start your self-exam
      Checking for lumps on your breasts can be as easy as brushing your teeth or following your every day skin care routine. The best time to perform a breast self-exam is about 3-5 days after your period, because your breasts will least likely be swollen or tender. While it might seem overwhelming at first, these steps can help reduce your risk of breast cancer, and it will become a breeze once you self-exam once a month. For women who are going through menopause, start the breast self-exam on the same day of each month. 

       What to look for: 

      Source: rawpixel

      Look for visual changes in front of a mirror
      Start by standing in front of a mirror with your arms relaxed by your sides, then shift your arms overhead to inspect again. Next, rest your hands on your hips and flex your chest to evaluate one more time. These different steps will help examine your breasts and nipples for any changes.

      Feel for lumps in the shower
      Checking for symptoms in the shower is easy. Use the soft pad of your three middle fingers to feel your breasts. You want to start gently in a circular motion at the outer edge of the breast, and work your way toward the nipple. Repeat this motion on both breasts using a medium and firm pressure. You want to feel for any lump, thickening, hardened knot or any other breast changes.  

      Inspect while lying down
      Place a pillow under your right shoulder and use your right hand to hold your head. With your left hand, use the soft pad of your three middle fingers to feel all around your breasts. Also, gently squeeze the nipple to check for any discharge. 

      Talk to your doctor
      Don’t panic if you find a lump! Most breast lumps are non-cancerous, which is why you should talk to your doctor first after your self-examination. Once you’ve found the lump, grab a marker or pen to mark a X on the spot to identify the location when it’s time to show your physician.

      Reduce your risk of breast cancer
      Risk factors such as family history can’t change, but there are lifestyle changes you can make to lower your risk. 

      Physical activity and exercise
      For women who are overweight or obese, excess fat can increase the the body’s estrogen level. Studies suggest that high levels of estrogen may increase your risk of breast cancer. Moving your body and incorporating a healthier diet might help lower that particular risk.

      Avoid or limit drinking
      Repeated observational studies have found that there could be a connection between drinking alcohol and an increased cancer risk, but researchers aren’t exactly sure why (though they do have some ideas). If you don’t want to give up drinking entirely, cutting back can help keep you healthier.

      Stop smoking
      Research has shown that smoking can damage the lungs and is linked to a higher risk of breast cancer in younger, premenopausal women. When you’re ready to stop smoking, get as much support as you need and avoid triggers. 

      Eat a healthy diet
      Improving your diet can be a big step to a healthier lifestyle. Eating a variety of foods and trying to eat more fruits and vegetables (they don’t have to be fresh!) can help you up the nutrients you’re getting. Focusing on a balanced diet may help lower your risk of cancer—and it’ll definitely boost your overall health. 

      Know your body
      Self-care is incredibly valuable for your physical and mental well-being. Even though we all lead busy lives, it’s important to set some time for yourself and truly take good care—and that includes preventative health to-do’s like knowing what’s normal for your body. Whether it’s one hour or even just a few minutes in the day, take the time to understand, love, and care for your body. Knowing what’s normal can help you more easily pick up on changes, which could end up being nothing, but are important to keep an eye on and bring up with your doctor.

      Get informed about your health
      Talk to your doctor about any medical questions or concerns that you may have. You can always ask them whatever questions you need, even if you think the question is “dumb” (we can pretty much assure you that it’s not). If you’re not sure whether or not you’ll remember any questions you might have, write them down and bring them with you. And if you’re concerned that you won’t have questions immediately, but will have some after your appointment is over, ask your doctor how you can best ask those questions so that you’ll get the answers you need. As you get older, your body changes, and it’s OK to speak to a physician about your healthcare needs.

      Make an appointment for a mammogram
      In addition to your self breast exam, you need to prepare for a mammogram with your physician. According to the American Cancer Society, women ages 40-44 should start getting a breast cancer screening every year if they’d like to, but those ages 45 and above should get one each year.

      Note to self: check your breasts
      Setting a reminder every month on your phone or daily planner can help you early detect any signs or symptoms of breast cancer. If you know your body and check your breasts regularly, you’ll be able to catch on to any changes sooner rather than later. For any concerns or questions about your health, make an appointment to speak with your doctor. 

      Check out the resources below to learn more about breast cancer:
      National Cancer Institute 
      The American Cancer Society
      American Breast Cancer Foundation
      National Breast Cancer Foundation, Inc.
      Breast Cancer Now More

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      5 Things an OB-GYN Wants You to Know About Sex

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      I don’t know about you, but when my feet are in the stirrups and someone’s poking around down there, the last thing on my mind is the list of questions I wanted to talk to ask OB-GYN. Keeping up with your gynecologist can feel more difficult than keeping up with the Kardashians; while you should be going to regular appointments, sometimes we forego, forget, or miss out on some of those important conversations during the 30-minute (max!) appointment, particularly when it comes to sex (anyone else spend the entire time complaining about their period cramps?).If all of the knowledge you have about sex comes from the birds-and-the-bees talk with your mom, that “experienced” friend’s dating life, or watching Sex Education three times in a row, you could probably benefit from more conversations with your gyno. Just as a reminder: you deserve and are entitled to a pleasurable, fulfilling, and healthy sex life. Your gynecologist is one way to help you stay healthy, explore your sexuality, and feel your best. Until you make it to your next gyno appointment, I asked Dr. Kiarra King M.D., a board-certified obstetrician-gynecologist (who somehow still has time for blogging like the ultimate boss she is), for some of the info she tells her patients, that many of us could be missing out on. Here are five things she wants you to know about sex:

      1. “Good sex” is relative
      The phrase “the best sex of my life” has been thrown around so often in movies and TV shows, and I’ve always been confused about what that really means. I’ve heard frat douchebags in college talk about their sexapades with phrases like, “the sex wasn’t great,” as if there’s a checklist that determines “good sex” from “bad sex” (and where the hell can I find this checklist!?). If you’re like me and have wondered what makes sex “good,” you’re probably not as focused on your own pleasure as you should be.
      Dr. King explained that whether sex is good or bad is only for you to decide; it’s always an individual opinion. “Only you can determine what is good and ultimately what is better for you,” she said. If you’re so out of touch with your pleasure (literally), she also recommended asking yourself questions like, do you genuinely enjoy your partner? Does your partner seek to pleasure you, or is it a one-way street? Do you feel safe and validated? Is the experience equally enjoyable for both of you? Bottom line: “good” or “bad” sex is defined only by how much pleasure and enjoyment you feel. 

      2. Stop comparing
      Back to that “good sex” versus “bad sex” crap, comparisons are common when it comes to sex since it has been a taboo subject for far too long. Many women want to know what’s considered “normal,” or feel lesser-than if friends have different sexual experiences than they do. But guess what: you don’t need to compare in order to know what’s normal, and someone else’s experience or preferences do not mean anything about yours. “When it comes to an intimate partnership, what benefits will be gained by comparing to the point that better sex is defined by someone else’s experience?” Dr. King said. “Of course, a couple can try new things, but the goal should be that they enjoy one another, not out of comparison.” Explore your sexuality to find more and better pleasure, but don’t compare other people’s experiences and preferences to your own. 

      3. Sex should not be consistently painful
      If you’ve ever had discomfort or pain during sex, you’re not alone. In fact, as many as 75 percent of women will experience pain during sex, according to the American College of Obstetricians and Gynecologists. Dr. King advised that a momentary sensation with a specific position that resolves itself is likely of no concern (just don’t forget your lube!). However, sex does not have to be painful. Not only does pain during sex suck, but it contributes to the orgasm gap, and, most importantly, prevents you from experiencing the optimal pleasure that you deserve.
      “If a woman experiences continued pain or is unable to engage in sex due to fear of pain, I recommend talking to your doctor,” Dr. King said. Your doctor might be able to identify an underlying cause and provide treatment options, like pelvic floor physical therapy (which is more common than you may realize). The point is that pleasure is your birthright; your body is not trying to prevent you from it, so anything that is can (and should) be resolved. 

      4. If you’re experiencing low sex drive, you can fix it
      When we experience low sex drive as women, we typically accept it as a reality, not see it as a symptom. It’s the stereotype we’ve seen in every sitcom and comedy film in the United States: the constantly-horny husband and the “not tonight, honey” response from the wife. We’re taught from old-school beliefs that women are inherently more sexually restrained than men, and therefore, have a lower sex drive. The truth? The female sex drive is consistently underrated; not only is it inherently strong (duh!), but it can increase with age. That also means that low libido, in fact, can be a symptom, and not “just the way you are.” 
      “Lack of sex drive or decreased libido can occur for a variety of reasons including stress, depression, anxiety, chronic medical conditions, or certain medications,” Dr. King explained. In other words, you don’t have to settle for low libido. Talk to your doctor about identifying the root causes of low sex drive and come up with a plan to restore your libido. PS, if your doctor doesn’t prioritize your sex drive and sexual pleasure, it might be time to find a new doctor. 

      5. Good news: your vagina can clean itself!
      While there’s an overwhelming amount of products and processes promising reproductive health, Dr. King knows that it’s actually very simple. “The vagina is capable of cleaning itself,” she told Essence in 2019. “A good old-fashioned shower or bath daily during menstruation should do the trick to help rinse away any old blood or discharge. Women shouldn’t use scented hygiene products, as they may cause an allergic reaction known as contact dermatitis.” When it comes to sexual health, Dr. King recommended getting STD screenings before being with a new partner (both of you!) and using a water-based lubricant to keep up with vaginal health. Remember that your vagina is incredibly smart and self-sufficient (as are you!). It has its own self-cleaning mechanisms that will keep you healthy as long as you do your job with safe sex practices. 

      Please consult a doctor 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. More

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      15 Workouts for When You Don’t Feel Like Working Out

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      Whether you’ve been working on reviving your workout routine or working out at home is as routine to you as Netflix before bed and 24/7 loungewear, somedays we just don’t feel like it. You know those days: the ones where excuses to skip the workout are aplenty (the dishes are piling up in the sink, your Hulu free trial is almost over, your favorite sports bra is in the dirty laundry, etc.). No matter what excuses we come up with, keeping up with a workout routine sometimes feels impossible for no other reason than we just don’t feel like it (it’s like our body’s version of “because I said so”). And guess what: that’s OK. On these days where you don’t feel like working out, listen to your body and identify why you don’t feel like it, and then find a solution to keep you moving. Whether you think you don’t have time, feel bored with the same workout, or are too tired to get off the couch, here are 15 videos that will change your mind. P.S.: the point is not to work out every day. The point is to listen to your body, identify what it needs, move more often, and make exercise easy (because it should be enjoyable!).

      If you don’t have time…

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      You don’t need equipment, you don’t need a yoga mat, and you don’t need more than five minutes to get in this killer workout. Everyone has five minutes to spare (even if it’s waiting for coffee to brew), and you can also do this workout while still in your pajamas, meaning there’s absolutely no reason you wouldn’t have time to squeeze it into your routine.

      If you have a resistance band, six minutes is all you need to make your glutes and inner thighs sore for days–trust me. This one will feel like a tough workout in the amount of time it takes to wait for your Lean Cuisine to heat up. (P.S.: use code TEG50 for a seven-day free trial and 50 percent off your first month of Obé Fitness!)

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      So five minutes feels like too much to spare? How about four minutes? You can squeeze in this mini-workout while you wait for your coworker to respond about those spreadsheets. Even doing this arm workout while sitting at your desk will be enough to get blood flowing and work those arm muscles. 

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      This is truly one of the most fun workout videos I’ve found on Youtube. After just 10 minutes, you’ll be sweating, sore, and checking yourself out in the mirror. Plus, choreography will put the brain to work, which means you won’t have room to get distracted by your to-do list. 

      Warning: yes, this class is only seven minutes long, but it will get your heart rate up and make you sweat. This short HIIT circuit takes you through quick, intense cardio bursts, allowing you to burn more strength in less time. Try squeezing in this seven minutes before your morning shower. Use code TEG50 for a seven-day free trial and 50 percent off your first month of Obé Fitness!

      If you’re bored of your workouts…

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      So you’re bored with your workouts and can’t get yourself to step on another treadmill or lift another weight? Opt for exercise that feels more like a night out with the girls than a workout session. 305 Fitness bases their classes off of Miami nightlife, so you know it’s going to be fun. Turn up your speakers and get ready to whip your hair back and forth.

      If you’re bored with the same type of exercise, it might be time to invest in some new equipment that will make your home workouts more challenging and exciting. Try a mini trampoline (bonus points if you still have yours from when you were a kid!) and have some fun while you feel the burn. Use code TEG50 for a seven-day free trial and 50 percent off your first month of Obé Fitness!

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      If you’ve been exercising on your living room floor for months, you might just need a change of scenery. Apply your SPF, grab a jacket (if the temperatures are getting cold where you are), and take your workout outside. Fantasize that you’re at the beach while watching this Tone It Up HIIT session, or simply go on a jog or hike to get in some exercise that feels like new. 

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      Because what’s more motivating than your favorite songs? The Fitness Marshall has a large variety of fun dances to all of the songs we love. Warning: Lizzo will make you want to twerk, even on a Tuesday in the middle of the workday. Shuffling The Fitness Marshall videos is basically just listening to your favorite Spotify playlist, except with some fun dance moves that will make you break a sweat (in the fiercest way possible). 

      Feeling little motivation to go on another run or do the same workout video? This 15-day challenge that walks you through a variety of yoga, pilates, and sculpt classes, so you’re always trying new things. You won’t have to wonder which exercise you want to do that day (or whether or not you will exercise that day), so you’ll be more likely to stay on track. Use code TEG50 for a seven-day free trial and 50 percent off your first month of Obé Fitness!

      If you’re feeling tired…

      Feeling unmotivated to exercise could mean you’re tired or burned out, so listen to your body. On days where even changing into a workout set feels like too much work, opt for a therapeutic stretch that will improve your mobility, flexibility, and overall performance, so you’ll be able to work out better when you get back into your usual exercising tomorrow. Use code TEG50 for a seven-day free trial and 50 percent off your first month of Obé Fitness!

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      On those days where you’re too tired to get off the couch, think of movement as a self-care practice, not exercise (even though it’s both!). This slower-paced sequence holds postures and poses for longer than usual, so you can slow down and do something for your body while restoring energy levels. 

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      If your body is begging for a break, focus on stillness instead of movement, and work your breath instead of your body. This kundalini practice is meant to cultivate more energy, so even a quick break will give you the strength and motivation to get through the rest of your day (even when you’re at your most tired). 

      Yoga is the perfect exercise when you’re feeling tired but still want to work your body. Vinyasa flows are designed to build heat, loosen muscles, and build strength, so you’re reaping all the benefits of working out without over-working your body. This video is a personal favorite for days where I need extra motivation to get to my mat because it focuses on reflection and intention, combining mental health with physical movement. Use code TEG50 for a seven-day free trial and 50 percent off your first month of Obé Fitness!
       

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      If you need to ease yourself into a workout, we get it. This five-minute flow is meant for the mornings, so it wakes up your body with slow stretching before building to energizing movement by the end. It’s the perfect morning workout or an ideal pick-me-up during that afternoon slump. 

      What’s your go-to workout when you don’t feel like working out? More

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      How to Navigate Thanksgiving in a Pandemic

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      Thanksgiving is fast approaching, and if you thought that we’d still be where we are (staying home, washing our hands, wearing masks, social distancing) all of these months after March, well, then I guess you’re vindicated. Thanksgiving is going to look a lot different this year for millions of people across the country. Some will travel early with enough time for quarantining, isolating, or a COVID-19 test (or some combination of that), others will forego their usual bustling holiday table for something more low-key, and still others are scrapping plans entirely, planning on a Thanksgiving dinner for just one or two. It’s hard, this navigating life events, milestones, and holidays during a global pandemic, and while we certainly all hope that next year is an altogether different kind of situation, you don’t just have to ignore the holidays entirely (unless, of course, you want to—this year, all bets are off). The precautions you ultimately decide to take will be dependent on many different factors, but there are some things that you should keep top of mind so that you can (hopefully) celebrate safely this year.

      Source: Adrian Cotiga | Stocksy

      If you’re traveling
      Airports and interstates are notoriously busy during the week of Thanksgiving. But this year isn’t most years and many more people are likely staying closer to home than they would otherwise. The CDC advises that you stay close to home rather than travel because any travel can increase the risk that you’ll be exposed to or come down with COVID-19. If you’re still planning on traveling, the precautions you need to take vary based on how you’re traveling.
      If you’re planning on a plane, train, or any other kind of group transportation, make sure you have masks with you (and wear them while traveling). According to Healthline, mask-wearing is required by all major airline carriers. Some airlines still have social distancing measures in place, while others are again approving filling flights to capacity, so if you feel strongly about trying your best to continue social distancing on the plane, you may need to do a little research. Delta, Southwest, JetBlue, Alaska Airlines, and Hawaiian Airlines are still blocking some seats, according to reporting from the Washington Post, but they’re not all doing so for the same length of time, so if you’re flying closer to the end of the year, your airline options may change.
      Driving in your own car gives you more control over the precautions taken, but don’t forget to think through how you’re going to handle staying safe if or when you need to stop—for gas, for food, for the night, or to use the bathroom.
      No matter how you’re traveling, make sure you pack plenty of wipes and sanitizer, wash your hands frequently, wear a mask, and stay conscious of if or how often you’re touching your face.

      Source: Cameron Whitman | Stocksy

      If you’re staying closer to home
      Staying home doesn’t mean that you don’t have any difficult decisions to make. If your Thanksgiving normally looks like tons of family and friends gathered in one place (indoors), it may need to look a little different this year.
      Michael Osterholm from the Center for Infectious Diseases Research and Policy at the University of Minnesota told STAT News that no one should gather with anyone who lives outside of their household this year because the risk is just too great. The CDC, however, lists a few other suggestions for people who are concerned by the idea of essentially canceling Thanksgiving altogether:

      Make traditional recipes for people who can’t gather with you and do a no-contact drop-off.
      Take your Thanksgiving virtual.
      Skip Black Friday shopping and shop from the comfort of home (or in person later on).
      Skip in-person sporting events, parades, and more and watch from home or participate virtually.

      If skipping a dinner just isn’t something you’re willing to do this year, taking as many precautions as possible can help keep the risk lower. One basic thing you can do is to just continue to make sure you’re following expert guidance to wear a mask, wash your hands, don’t touch your face, stay apart, and get together outside, Stephen Morse, an epidemiologist at Columbia University, told The Atlantic. The CDC’s guidance for hosting or attending a gathering can also help you lower some of your risk. Restricting attendance to your “pandemic pod” (as long as everyone is doing their part) might feel safer to you this year. Keeping an eye on what conditions are like where you are and using that to help decide if you’re going to pare back this year (or even make the transition to FaceTime) may also be a good idea.
      If you live somewhere that outdoor celebrations are possible, consider moving dinner outside this year, a 2020 move if we’ve ever seen one. Experts say that being outdoors is safer than being indoors, so that’s one more way you can try to mitigate some of the risk.

      Source: Felicia Lasala for The Everygirl

      If you’re celebrating solo (or with very few others)
      Celebrating solo might not be your usual Thanksgiving plan, but it very well could be this year, particularly if you live far from family. It might not be the most cheerful Thanksgiving you’ll ever have (or maybe it will—no family feuds to combat or politics to talk over dinner), but it doesn’t have to be the worst either. Consider scrapping your traditional menu and making whatever you think sounds good. Conversely, maybe this year, of all years, is when you feel especially attached to your family’s traditional menu—call your relatives and gather some recipes so that you’ll feel at least some things are still the same. Try upping your holiday decor game with new Thanksgiving duds or just scrap that and put up the decor for a holiday you love. Maybe that means a Christmas tree, maybe that means leaving Halloween decor up far longer than usual, or maybe it’s something else entirely. You’re the one there, so you’re the one who gets to make those rules.
      If you’re celebrating alone or with just a few additional people and you don’t want to put in the work for a full dinner, consider ordering a restaurant-quality Thanksgiving dinner or opting for your favorite local fare. There’s no rule that you have to eat a certain meal on Thanksgiving, so do what feels best to you and what will make your holiday special. Prop up a computer or phone for holiday FaceTiming or embrace the minimal interactions and plan a self-care day all your own.
      The best part of celebrating alone is that it truly gets to be whatever you want it to, so don’t overthink things too much. Plan a day that you’ll enjoy and consider going back to your usual traditions (whatever they may be) next year or the year after.

      Whether you’re staying at home or traveling across the country, if you’re getting together with family members or friends, don’t be afraid to ask them what sorts of precautions they’re taking in their everyday life (or, at least, within a few weeks of Thanksgiving), especially if you or someone else there is at greater risk. After all, when it comes to an infectious virus, what you do doesn’t just affect you, it also affects anyone with whom you’re spending time. If you’re planning to spend time with people who are higher risk or older in age, consider taking even more precautions or canceling the event entirely. Determine if the precautions your fellow family members and friends are taking are things you’re comfortable with or not, and don’t be afraid to tell them what you need so that you do feel comfortable. They may or may not agree to those kinds of guidelines, but at least then you’ll be able to feel more confident in your decision to either gather or skip it this year. Hopefully next year, the COVID situation will be different.
      There are going to be some really hard choices to make this year. No one wants to have to completely overhaul times often spent with family and friends, particularly if it means that you might end up spending that time alone (no matter how festive that time might be). Ultimately, the best you can do is do your research, have honest conversations with friends and family about what you think is best and what you’re comfortable with, and try to make the choice that feels best and safe for you and those around you. More

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      Fitness Classes Are So Different When You’re the Biggest Girl in the Room

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      I’m a pretty social person. I enjoy being around a group of people and I would rather go to a group boot camp than have a personal face-off with a treadmill any day of the week. I’m comforted by going to group classes because I feed off good energy and love to be around people who are working just as hard I am to achieve their goals, but I won’t lie like there aren’t anxious thoughts running through my mind before I go to a group fitness class. I often think to myself: Do fat people even take this class? Am I too out of shape to even be in here—like is there a prerequisite to this one? Will I be able to keep up? Who is the instructor?So many anxious, intrusive thoughts run through my mind because my “otherness” will be apparent as soon as I enter the door. I righteously assume I’ll be the largest person in class. I’m 5’8″ and 340 lbs with a wide set of hips and a very big butt. Listen, I’m used to taking up space, but I’m not used to being comfortable in spaces that treat me as “other” instead of included.   

      Being the fat girl in the fitness class feels a lot like when Regina George told the group sweatpants were all that fit her and Gretchen Weiners yelled out, “YOU CAN’T SIT WITH US!” It feels isolating and unwelcoming if the class environment isn’t intentionally inclusive. (The keyword here is intentionally.) It’s not enough to allow fat bodies, disabled bodies, or out-of-shape bodies access to fitness space without also considering how those bodies will be able to successfully function within the space.
      Though accessibility to fitness spaces is an issue, it’s important to think about whether or not the infrastructure or the culture of the fitness space proactively and intentionally supports those who aren’t “fit” or as able-bodied as others. Inviting large, disabled, or out-of-shape people into a space without any practices or systems in place to work with them is flat-out cruel if the class or the instructor lacks the tools, expertise, and proper attitude to accommodate larger-bodied people. Have you ever been the one under or overdressed at a dinner party? Have you ever showed up somewhere and you were the only one who didn’t know anyone else? It feels awkward and embarrassing, so instead of enjoying the scene, your only thought is how quickly you can make a beeline out of there without being too noticeable. That’s what being the largest person feels like. 

      I recognize that more often than not bodies like mine aren’t widely represented in group classes or fitness centers at all. No biggie. That doesn’t bother me. What bothers me is how thin spaces respond to, or worse, completely ignore, the “elephant in the room.” The elephant being many fitness instructors’ inexperience, ignorance to the fact, inability, or flat-out refusal to create a positive, supportive environment for everyone. Fitness trainers or class instructors should be well-equipped and knowledgeable on how to positively respond to and work with people of all shapes, sizes, and levels of ability. If larger people, disabled people, ill people, out-of-shape people, or anyone that wishes to be active, instructors should know how to foster a positive relationship and work within their limits.  I wish I could tell some fitness instructors this:

      1. Don’t ignore me
      Don’t act like the fat girl doesn’t exist. Please, for the love of God, read the room. Everyone in your class will not come with the same level of ability—fat or not. So to ignorantly assume a person’s activity level or their ability based solely on what they look like is unfair and pretty discriminatory. Thin people can be unhealthy and out of shape. I have several skinny friends who haven’t done cardio since high school P.E. Just because someone is larger or has a noticeable physical deformity doesn’t mean they aren’t capable and strong and healthy. Please, pay attention to who’s in the room and be willing to have a certain degree of flexibility in your teaching. If you notice someone struggling, offer to help them. If you notice someone doing well, continue to encourage them. 

      2. Offer modifications (without being an asshole).
      You don’t have to pull me aside, patronize, or ostracize me. No need in bringing attention to my body which already commands attention. While we’re going through the class, simply voicing alternatives is beneficial. An unwillingness to offer modifications is very ableist—regardless of a persons’ size. In case you’re unfamiliar with the term, ableism is “discrimination in favor of able-bodied people,” according to the Oxford dictionary. In context, an ableist attitude doesn’t just separate people between who’s fat and who’s thin, but also who is disabled? Who is nursing an injury? Unfortunately, an ableist attitude permeates the culture of many fitness facilities and consequently, their instructors. I’ll encourage all of you who are fat, disabled, unfit, or somehow short of “able-bodied” to question your instructor or gym on how they cultivate an atmosphere that isn’t ableist? If they can’t answer, it’s not the place for you. 

      3. Don’t dismiss my physical limits as a lack of effort.
      Listen, Jillian Michaels, I know you want me to “push myself,” but there are certain things this out of shape, inactive, and heavy body simply cannot do, and no amount of effort is going to change that right now. As time moves on and strength increases, it’s perfectly fine to encourage larger bodies to do more, but don’t think someone who is larger or relatively inactive will be able to do the same activity as someone more in shape. 

      When it comes to fitness, every body is different. Some are “in-shape” while others are unfit. Some are larger and heavier while others are light and slender, but none of that should matter. Our differences should be celebrated and encouraged, but our spaces must be inclusive. An active lifestyle is great for the physical and mental benefits, but fitness spaces must be sure to tend to the emotional and psychological part of its patron’s well-being as well. Taking my money and allowing me accessibility isn’t fair if I don’t have access to quality instructors once I get there. It’s like I’m being set up to fail. I want a seat at the table, you’ve just gotta make room for me. More

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      8 Facts You Need to Know About Immune Health

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      If you couldn’t already tell, we love cooler weather. We stan camel jackets and puffy coats, would much rather get cozy at home than go out, and hot coffee tastes better than iced (#hottake). However, around this time of year, we also start seeing “immune system” pop up in wellness headlines that promise ways to boost your health. I don’t know about you, but I have always been confused AF about what the immune system actually is. As far as I knew, the immune system was like a mystical unicorn that could wave a magic wand and protect us from outside threats. But the immune system is a key part of our bodies and a crucial piece of our wellbeing. We need to understand its function in order to understand how to keep it healthy, and besides, what’s more empowering than knowing our bodies?
      Unfortunately, there is a lot of misinformation out there about the immune system. Since it’s a buzzy topic and (more importantly) a key component to your wellbeing, we wanted to clear up confusion around the immune system, so we chatted with experts to get some answers. Here are eight facts about the immune system that everyone should know, and how you can keep yours as healthy as possible:

      1. The immune system is intertwined with every other system in the body
      We hear about it a lot, but what really is this mysterious immune system? Dr. Tieraona Low Dog M.D., an integrative medical doctor and Chief Medical Advisor at MegaFood, explains that it’s intricately intertwined with every other system in the body. “The immune system is an extremely elegant and complex network of cells that are designed to defend against pathogens that might cause us harm,” she said. “It is intimately intertwined with every other system in the body, constantly surveilling the body threats.”
      In other words, the immune system is not a shield covering the body or a wave of a magic wand like I had pictured. Instead, it’s comprised of cells, organs, and chemicals that detect unhealthy cells that can be harmful to the body, according to Dr. Erin Stokes, a Naturopathic Doctor and Medical Director at MegaFood.  So it’s less like a shield of defense and more like a metal detector at the beach–only instead of pennies and the occasional washed up treasure (a girl can dream, right?), the immune system is trying to detect unhealthy cells.

      2. “Boosting” your immune system is often misinterpreted
      The phrase and advice that I hear most often is about boosting the immune system. Here’s why that’s problematic: yes, it’s possible to have a weakened immune system, but it’s also possible to have an overactive immune system as well. For example, Dr. Low Dog explained that a healthy immune system doesn’t just know when to react, but it knows when not to. “A dysregulated immune system can sometimes attack the body’s healthy cells, causing auto-immune disorders such as rheumatoid arthritis or lupus,” she said.
      So we’re able to (and should!) prioritize practices that keep the immune system healthy, but the goal should be balancing, rather than boosting. Dr. Stokes clarifies what immune health really means. She said, “It’s more about maintaining healthy immune function and providing your immune system with the nutrients it needs to function optimally.” For example, nutrients like vitamin C, vitamin D, and zinc can help support the immune system.*

      3. Your diet can support (or hurt) your immune system
      And now for the good stuff: what we can be doing to actively keep our immune systems as healthy as possible. Both Dr. Stokes and Dr. Low Dog recommended eating whole foods that are rich in nutrients. Dr. Low Dog specifically suggested carotenoids, B-vitamins, vitamin C, and zinc, which she said can be obtained by eating 7-9 servings of fruits and vegetables per day, along with whole grains, legumes, and nuts. She also recommended allium vegetables (garlic, onions, leeks, etc.), fermented foods, berries, and culinary herbs and spices because they are powerhouses when it comes to antimicrobial, antioxidant, and anti-inflammatory activity. Dr. Stokes said to “eat the colors of the rainbow” to make sure you’re getting in a variety of phytonutrients.
      Unfortunately for our holiday diets and PSL addiction, just as important as what foods to eat are what foods to avoid. Dr. Low Dog said, “High-sugar, low-fiber foods, as well as overly processed foods, are not good for your immune system or overall health.” The good news is that eating to support your immune system is not rocket science. Focus on getting in a variety of fruits and vegetables with every meal, top your meals with herbs/spices like cilantro, basil, or cinnamon, and eat whole grains and legumes much more often than processed foods. For more info on adding plants to your diet, click here. And if eating clean just isn’t for you, start with small changes like eating berries with your breakfast, adding kale to your pasta, and ordering a side salad with your meal when you eat out.

      4. Yes, supplementation can help maintain a healthy immune system
      We’ve already covered how your diet can affect your immune system with an array of micronutrients, vitamins, and antioxidants. And yes, you should be eating fresh, whole foods to keep your body in optimal health. However, sometimes we can all afford a little supplementation to get the nutrients we may not be getting enough of in our diets. In today’s day and age, we have tools and resources to not only stay healthy, but to be as healthy as possible. MegaFood is truly a favorite brand because their products are made with real food and added nutrients. 
      Dr. Stokes and Dr. Low Dog both recommend trying the Immune Defense* supplement.
      It’s made with herbs, added food, and nutrients to help the immune system, like vitamin C, zinc, black elderberry, and phytonutrient-rich herbs (like echinacea and Andrographis). For regular immune support try Daily Immune Support*, C Defense Gummies, D3 Wellness Gummies, or Zinc.

      5. A “healthy immune system” doesn’t mean it’ll never be compromised
      I always thought a minor snuffy nose meant I had a weakened immune system. After all, if you’re healthy, your body is 100% invincible, right? Wrong! “A healthy immune system does not mean you’ll never get sick,” Dr. Low Dog explained. “It means if you do get sick, you’ll be able to mount a great defense, recover, and form ‘immunologic memory’ through the creation of antibodies. This means that when you encounter that pathogen again, you can fight it fast.” In other words, a germ can “slip through the cracks,” and we can get a runny nose, even with peak immune health.

      6. Exercise can affect the immune system
      You know that physical activity is crucial for mental health, optimal energy, and increasing strength or endurance, but it’s also important for immune health. Dr. Stokes explained, “The increased movement of exercise helps immune system cells circulate more rapidly.” Dr. Low Dog agreed, saying that moderate amounts of exercise (less than 60 minutes per day) can help improve immune surveillance. Make sure you’re taking more walks, doing yoga flows, taking online kickboxing classes, or however you prefer to fit in regular movement.
      On the other hand, both experts warned that there’s an extent to how much exercise can help the immune system. “Athletes who are training intensely for competition often experience a disruption in the immune system due to high levels of inflammation and oxidative stress. For the rest of us, moderation and regularity are key,” Dr. Low Dog said. Dr. Stokes also warned not to over-exercise when you’re feeling rundown. Even though regular movement is good for the immune system, when you do start feeling under the weather, the body needs to rest more than it needs to do a strenuous workout.

      7. … and stress does too
      Now for a reason to take a mental health day from work tomorrow: high levels of stress can negatively impact the immune system. Dr. Low Dog said, “Numerous studies have shown that prolonged stress can increase immune susceptibility.” PSA: feeling run down during finals week every year of college was not a coincidence.
      Being stressed alone isn’t going to make us sick, but it can weaken the immune system so that when we are exposed to a harmful pathogen (like we often are, just from exposure to the outside world–AKA why I’m a paranoid germaphobe), our bodies don’t fight it like they normally would be able to. Dr. Stokes cited this study, explaining that the mind and body are closely connected (the mind-body connection is real, people!). She recommended regular meditation and yoga to find some inner zen and help reduce stress.

      8. Prioritize self-love
      While this might sound like the fluffy, cliché advice you got from The American Girl’s The Care and Keeping of You when you were in 6th grade, improving self-love can be extremely effective for your overall wellness and, therefore, your immune system. Dr. Stokes said, “One of the best techniques for improving health and wellness is to shift our self-talk and try to develop a more positive voice when talking to ourselves.” Dr. Low Dog agreed, recommending that wellness routines should be simple and we should lead with self-forgiveness. “Life is complicated enough without setting unrealistic expectations for ourselves,” she said. When we’re happy, confident, and treat ourselves well, our bodies (and immune systems) will respond accordingly. 

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      Please consult a doctor 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.

      *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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

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      Ectopic Pregnancy: The Common Condition OBGYNs Want You to Know About

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      In my first year as a nurse, I had thought that I’d seen it all. I’d cared for a middle-aged man who got a pulse back after three rounds of CPR. I saw the symptoms of stroke disappear before my eyes with the quick administration of the life-saving medication, tissue plasminogen activator (tPA). I had witnessed a woman give birth to her first child. I was there to hold the hand of a burn victim while we waited for his family to arrive to the hospital. I was an active listener when patients shared their fears of a new diagnosis.  As a nurse, it’s easy to compartmentalize situations when they seem so far from your own. As a young female, I felt different from a lot of the patients I had previously helped. Whether it be age, self-care practices, or preexisting health issues, I was usually able to separate myself from the patient’s experience so that I could perform my role systematically, professionally, and without too much emotion.
      Toward the beginning of my second year functioning as a registered nurse, there was one particular case that felt more difficult to separate than the rest. She could have been my sister. My friend. My coworker. Selfishly, I thought, that could have been me.
      She was a 27-year-old female who had come in for lower abdominal pain and vaginal bleeding. I knew what the workup looked like for a woman of childbearing age who was experiencing bleeding and abdominal pain: urine tests, blood work, and an ultrasound. All to rule out what I had read about in my nursing textbooks: ectopic pregnancy.
      The interaction was brief. After her ultrasound showed an implanted egg outside of the uterus, we threw in an IV, got STAT bloodwork, hung fluids, and sent her to the operating room. During the madness, she hid her fear with jokes, but I could hear the panic in her voice with some questions I didn’t know how to answer. During transport out of the ER, I had a Meredith Grey moment: I noticed that we had the same backpack. She was youthful, otherwise healthy, and one of us. 
      When we talk about women’s health issues, ectopic pregnancy rarely comes up. According to The American College of Obstetricians and Gynecologists, “The prevalence of ectopic pregnancy among women presenting to an emergency department with first-trimester vaginal bleeding, or abdominal pain, or both, has been reported to be as high as 18%.” If you’re sexually active—even if you’re not trying to become pregnant—you are at risk. 
      Enter OBGYNs Kate White, MD, MPH and Kecia Gaither, MD, MPH, FACOG who I spoke with over email to help us uncover the common pregnancy condition many of us don’t know very much about. 

      What exactly is an ectopic pregnancy?
      First things first: what exactly are we dealing with here? Let’s take a trip back to our seventh-grade sex ed course to review: during fertilization, an egg is supposed to implant in the uterus, where it attaches and grows for the remainder of the pregnancy. Say the egg doesn’t make it to the uterus and instead attaches to a fallopian tube, in the abdomen, or the cervix. The egg will grow, but the pregnancy will not be sustainable as it enlargens.

      What are the symptoms?
      Kecia Gaither, who is double board-certified in OBGYN and maternal-fetal medicine, has encountered multiple cases of ectopic pregnancy in her career. In our email exchange, she noted that the most common symptoms include “pain and [vaginal] bleeding.” In later stages, if rupture occurs, a woman can experience more severe symptoms that are caused by internal bleeding and hemorrhagic shock. These later symptoms include “shock, dizziness, and tachycardia,” Dr. Gaither continued. Dr. Kate White, associate professor of OB/GYN at the Boston University School of Medicine, acknowledged via email that “sometimes a person has no [early] symptoms” and only becomes aware of ectopic pregnancy symptoms after rupture.

      Who is at risk?
      Gaither went on to note that those who have had a history of “prior ectopic pregnancies, pelvic inflammatory disease, tubal surgeries, smoking, or IVF” are all at risk for developing an ectopic pregnancy. White explained similar factors and went on to add that being “older than 35 years old, endometriosis, and having multiple lifetime sexual partners” also increases one’s risk.

      Source: Caleb George | Unsplash

      How is it diagnosed and managed?
      If a patient presents with symptoms of ectopic pregnancy, Gaither stated that “diagnosis is made by ultrasound.” White agreed and shared that while she can “sometimes visualize the ectopic pregnancy on an ultrasound,” this isn’t always the case. She continued to explain that “sometimes, a person has symptoms of a miscarriage, undergoes a dilation and curettage, which reveals that the pregnancy is not in the uterus.” 
      As far as management goes, both OBGYNs mentioned surgical and medical treatment that, per Gaither, is dependent on the “size, presence of a heartbeat, and location” of the pregnancy. White went on to detail that surgery may range from “cutting into the [fallopian] tube to remove the pregnancy” to “removing the entire fallopian tube.” She went on to explain that “only one medication can be used for the treatment of an ectopic pregnancy: Methotrexate.” She noted that after two injections of the medicine, which stops the egg’s cells from dividing and multiplying, a woman will need and follow-up bloodwork to trend the pregnancy hormone which should decrease as the medication takes effect.

      Can it be prevented?
      Prevention of ectopic pregnancy is aimed at reducing the risk factors that we can control. Dr. White noted that quitting smoking and practicing safe sex are the best ways to reduce our risk of ectopic pregnancy. “This is another good reason to quit smoking,” she continued. “We don’t know if vaping puts you at risk, so I wouldn’t consider vaping to be a safe alternative.” Additionally, she noted that “you should always protect yourself from STIs. Use barrier protection with any partners you’re not monogamous with and be sure to get tested for the common STIs at least once a year.”

      What are the implications for fertility moving forward?
      If you have an ectopic pregnancy, what does that mean for fertility in your future? Dr. White noted that, “If you lose one of your fallopian tubes as part of treatment for ectopic pregnancy, your fertility can be affected.” Additionally, she shared that “having the ectopic pregnancy can signify an underlying fertility issue, which might make it more difficult to conceive in the future.” Gaither stated that “whether tubal damage or loss has occurred precludes whether infertility will be an issue.” She added that “women without fallopian tubes can still become pregnant via in vitro fertilization,” as the fertilized egg can be implanted directly into the uterus without the presence of the fallopian tube. 
      It’s important to note that whether you’re trying to conceive or not, an ectopic pregnancy is a form of loss. If you or someone you know has suffered from an ectopic pregnancy, we see you. We hear you. We feel you. Let’s continue this conversation, Everygirls.

      Please consult a doctor 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. More