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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. 

      SHOP THE STORY

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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

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      My Favorite 10-Minute Workouts to Do At Home

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      I’ve met someone. 😍 💞We’re going pretty fast, and I love every second of it. We met, and then it was like we were instantly best friends. We started hanging out every single day without fail, and I even started putting our time together in my calendar. I told my parents, my best friends, my coworkers. Our love affair is strong and Taylor Swift-esque. And they always text me back. You guessed it: it’s Obé Fitness.
      Obé Fitness is currently my favorite way to workout from home. I’m obsessed with their live classes, but I’ve also developed quite the arsenal of favorites from their on-demand offerings. When I’m short on time (namely doing a lunch break workout), Obé’s 10-minute express workouts are all I need.
      Ready to try Obé for yourself?! Use code TEG50 for 50% off your first month and a seven-day free trial!
      After taking a bunch of workout classes (you’re welcome), I’m sharing my favorites: 

      After I did this workout, I told everyone I knew. This 10-minute workout absolutely knocked me off my feet (literally). It uses a resistance band to sculpt every part of your arms, especially focusing on the shoulders. This really burned out my muscles in the absolute perfect way. I did this alongside a 10-minute cardio workout, and I was sore for days.

      I love doing their sculpt express classes because they’re a great way to target a specific area. I’ll do two of these, and I always feel like I got a really good workout in for so little time. This obliques workout is hard as hell, but I felt so good after I completed it that I’ve done it two times since!

      I have pretty bad carpal tunnel that is only getting worse from constantly working on a laptop and never using my brace. This really affects my wrists during yoga, planks, and more. I’ve done this stretch a few times at night to stretch out my wrists, and it helps so much.

      This is a great beginner/low-impact butt/leg workout for runners looking to cool down, warm up, or keep their legs strong on off days! I, however, am not a runner, and I still love this for a quick workout when I want to really focus on strengthening those muscles.

      After taking enough Obe classes, I’ve really grown to see which instructors motivate me the best, and Alex is one of them. I took a Justin Bieber-themed class with her recently, and it was some of the most fun I’ve had working out in a while. This 10-minute cardio boxing class has been a great addition to my strength-training routine, as I’ll do this as a warm-up or cool-down on lifting days. I hate cardio with a passion, but these classes don’t feel like running the Pacer test as a kid—they’re actually fun! 

      Like I said, I love using my 10-minute Obe classes to target specific muscles and stretches, and this hip one has been a miracle worker. From sitting all day, my hips can get pretty tight, making it hard to do certain exercises if I don’t properly stretch 1-2 times a week. This one, by Beth C. (my favorite yoga instructor—her Fall Flow and live Maggie Rogers theme Vinyasa are amazing for after-work!), is great for stretching and strengthening those muscles in the hips. Over time, I’ve noticed I have to do it less and less because my muscles are actually getting stronger!

      Pilates is not a strong suit of mine. I vividly remember my first class a few years ago in which I was one of about five people in the room, and afterward, I said I would never try that again. Luckily, with Obé, I was able to test it out with a 10-minute class. I’m still working up the courage to try a 28 or 45-minute class, but this express one is perfect for learning the basics and strengthening those muscles for now.

      This dance HIIT class is so fun that you won’t even feel like you’re working out. It combines dance combinations with high-intensity interval training for an intense workout that works your entire body. I love these classes for early mornings because they get me up and moving first thing! 

      I love the variety of classes I can find on Obé. Some days, I want a powerful strength-training workout with weights; other days, I want to basically do corpse pose and heavy breathing for 20 minutes. A recent favorite of mine has been their barre classes, especially the express classes. They target one muscle group, so I like to pair this with another one to feel like I’m getting a really good barre class straight from my living room. I love barre legs because it works muscles I didn’t even know I had. Get ready to feel the burn!

      I get the best sleep when I do yoga before bed, and this has been a favorite routine of mine. Tip: sometimes, I skip the mat and do the entire routine in bed with all of the lights off. Ultra-relaxing!

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

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      9 Things That Might Be Affecting Your Libido

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      We know the drill. You come home late after a long day, cook dinner, and basically just melt right into bed. Your partner, of course, was wishing for other plans. While most of us shrug this off to stress or exhaustion (which it can be!), there are other reasons you might not get as excited to get down to business tonight. It’s normal to not be in the mood every now and then (I mean, sometimes we just want to sleep!); however, when it becomes a consistent occurrence, there could be something deeper going on.A low libido seriously sucks, but it’s something most of us will go through at some point. Instead of causing yourself more stress, we looked into all the reasons you’re not too keen on doing much in the bedroom right now — besides sleep.

      1. Stress
      We all know how it feels to get home and still have a to-do list. Whether you’re experiencing work, school, or personal stress, it’s easy to let that get into your head and discourage you from engaging in time with your partner.
      Try one of these — might I add, wonderful — ways to reduce your day to day stress, so you and your partner can get back to it. You could also start adding some self-care to your routine, or if you’re feeling ~spicy~, treat yourself with a little me time. We promise you’ll feel renewed.

      2. Certain medications
      Antidepressants, some anti-anxiety medications, blood pressure medications, and more can have a low sex drive as a side effect. If you’ve started taking a new medication recently, look back at the list of side effects your pharmacist gave you (that you probably wanted to throw out and thought again that it might be important). If you think it’s impacting your life or your relationships, you can talk to your doctor about another option.  

      3. Pregnancy or breastfeeding
      Pregnancy and breastfeeding cause a lot of changes to occur within your body. Your hormones are raging, which can cause fluctuations in your sex drive. One day you might want to go at it like rabbits, and another, you’re not interested at all. Understand that this is just a change in your body, and it won’t last forever.
      Aside from your hormones, the other side effects of pregnancy can turn you off from sex. Nausea and fatigue in the first trimester just make sex uncomfortable — who wants to go at it when they feel sick!? Then, as your body grows and changes (woohoo! A baby!), traditional sex positions can feel kinda awkward, and women can sometimes be self-conscious about their pregnant bodies. Be kind to yourself, you’re about to birth another human into the world!

      4. Lack of sleep
      Along with stress, we completely understand. Whether you had a work report due at 8am, you had a scary dream (I watch too much AHS), or you stayed up reading (#guilty), you didn’t get your full eight hours last night. And that’s okay! It’s when you continuously forgo sleep that you start to notice a consistent decrease in your libido.
      Try some lavender oil in your diffuser, turn off your electronics an hour before bed, or my personal favorite, give yourself a good Saturday morning to sleep until noon.

      5. Negative body image
      When you don’t feel comfortable or accepting of your body, it’s hard to want someone else to see you naked. Continued fear and self-consciousness when having sex is enough to make you never want to do it again. Yoga, meditation, or buying a cute new set of lingerie are all examples of ways you can start to gain a little confidence (and maybe feel a little sexier, too!).

      Source: @eberjey

      6. Mental health issues
      If you’re struggling with depression (Seasonal Affective Disorder included) or anxiety, it can significantly impact your sex drive. This can have to do with medication, issues with trust, anxiety and worry about your partner — the list goes on. Because there are so many ways mental illness can affect your libido, reach out to your doctor to discuss ways in which you can either bring it back or make it easier on yourself.

      7. Relationship issues
      You and your partner might have gotten in a fight recently, or you feel as though you can’t trust him or her. There are many different issues that you and your partner can experience that might lower your libido. If you’re experiencing conflict, talk with your partner openly and honestly. The conflict might be stressful and hard to deal with at first, but you’ll be grateful when it’s over and you and your partner feel closer than ever.

      8. Conditions that make sex painful
      Vulvodynia and endometriosis are known to cause painful sex, which can not really make you super excited to get in the sack, right? If you suffer with these conditions, talk to your doctor about treatments. You can also talk to your partner about different positions that might reduce or avoid pain. You deserve to feel good during sex, not uncomfortable!

      9. Birth control
      Again with the hormones! Birth control pills can sometimes lower the hormones in your body — like testosterone — that make you want to have sex. Luckily, there are alternatives, such as non-hormonal IUDs, condoms, and diaphragms. You could also talk with your doctor about trying a different birth control pill or option, like the NuvaRing.

      How have you handled a low libido? What are your tips and tricks to keeping your sex drive up?!

      This article was originally published on November 17, 2018. More

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      After Years of Painful Periods, I Finally Got a Diagnosis Explaining Why

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      As I age, I’m finding comfort in unlearning things I thought were the gospel. From the moment aunt flow said, “Hey girl, I’m here to make your life miserable for one week a month” as a teen, I thought heavy, painful periods were normal. I’ve spent most of my life thinking that my experience was just a part of being a woman. I was lucky to have a doctor in my youth give me some tools to help with my pain. She recommended taking Motrin a few days before my period was set to appear, but on my toughest days, a hot water bottle was her only other piece of advice.She kept a watchful eye on things until I aged off of my parents’ health insurance at 26. It almost seemed like as soon as I got the boot off of my parent’s health insurance, I started to experience heavier cycles and cramps that lasted the full seven days of my period. Truthfully, I’d taken my ability to see a doctor for granted because it was something that was a natural part of my upbringing. Taking my healthcare access for granted caused me to delay sharing these abnormalities with my doctor while I had the chance. 
      Three years went by where I had no healthcare. One day I woke up and finally saw paying for my healthcare out of pocket via the marketplace as an adult action idea that couldn’t wait. After enrolling, I made an appointment at the same Kaiser location I’d visited as a child. Before my appointment, I researched fibroids. I knew that all of the women in my family had them. So, I went into my appointment, hoping for confirmation—at least then I’d know what was wrong. 
      I told my doctor about my concerns. I first asked if fibroids were hereditary, to which he said no. Once he said no, I took the rest of his commentary at face value. His disregard for my pain and overall health shouldn’t have been a surprise given the history of Black women and the healthcare system. The statistics don’t lie. Black women experience discrimination and bias within the healthcare system. This implicit bias didn’t just start in the days of Jim Crow. Black women were used for inhumane experiments by the “father of modern gynecology” during slavery and endured forced sterilization throughout much of the 20th century. 
      So a white male doctor writing me off is expected, not the exception. The healthcare system wasn’t made with me in mind. My ER visit in Los Angeles because of his negligence, just three months after moving to the city of sunshine and celebrities, confirmed that.

      Getting Diagnosed
      I knew then that it was my job to advocate for myself. Because of my negative experience with this doctor, I make it my mission to share my experience with women I speak to one-on-one and emphasize the importance of taking your reproductive health seriously. Everyone’s experience with fibroids will be different. For me, my symptoms were hard to miss: large blot clots, severe pain, sharp back pain, and even a pudge in my stomach. For others, there are no symptoms. However, the generally benign tumors can affect some women during pregnancy and as they age. If you want a more detailed list of symptoms, I found that The Fibroid Foundation was a valuable tool in my own research.

      Here are a few things I’ve learned on my road to being diagnosed with fibroids.

      When something feels even a little off, see a doctor.
      Whenever someone asks me about my experience with fibroids, that first thing I say is I should have gone to see a doctor sooner. Well, I actually should have gotten a second opinion. The idea that painful and heavy periods are normal is an outdated norm. No one should have to spend days in their bed popping 1600mg of painkillers and bleeding through ultra tampons in minutes because we have been conditioned to think this is “normal.” 
      There are holes in our healthcare system, and because of this, all Americans don’t have access to healthcare. Not to mention, those who do can’t always afford the additional testing, co-pays, or the surgeries that might be a necessity. My laparoscopic myomectomy was $8,000 with health insurance. 
      I don’t have the answers to fixing our broken system, but for those with access to healthcare: stop putting off scheduling that appointment. For those without health coverage, Planned Parenthood is an excellent resource for pap smears and pelvic exams that can help detect fibroids, and they offer financial assistance. Fibroids, aside from causing pain and heavy bleeding, can cause severe anemia and sometimes impact fertility.  

      Have a list of questions 
      The time you have scheduled with your doctor is your time. Use it. If you’ve gone down the Google search rabbit hole or a question pops into your head before your appointment, write all of that down. Having a list of questions ensures you don’t forget any of your concerns or that a doctor who may be trying to rush you out the door can’t steer the conversation. I asked questions like, “What are fibroids? What helps them grow? What are the benefits of surgery? Can I have children even with fibroids?”
      When I got my second opinion, my doctor encouraged me to ask questions. She even asked me questions about my family planning goals to get a better idea of what was best for me at the time. You are the driver of your health. Own that seat and make sure the person on the passenger side cares about your health too. 

      Get a second opinion
      I can still visualize the doctor dismissing me while I sat in a backless gown on the plush table with loud white paper under me. I was 30 at the time of that appointment. I still had a somewhat authoritative point of view of doctors. I’d always been taught that doctors are the experts. After my experience with him, I finally understood why people distrust doctors. Finding a practitioner that will care for you with compassion can be a challenge. For that reason, I encourage you to seek a second opinion if you know something isn’t right. My ER visit wasn’t ideal. However, that experience is how I was matched with a Black female doctor specializing in helping women with fibroids. 
      When looking for a new doctor, I recommend starting with your inner circle if they’re in the same location. If that’s not an option, think about what you want in a doctor and reach out to your insurance company to get a list of doctors that are currently accepting new patients, then Google and look at reviews before scheduling an appointment. At your first appointment, you will get a feel for if the person is right for you. Your gut won’t lead you astray as long as you’re willing to listen to it. Learning to advocate for yourself doesn’t happen overnight, it’s a muscle you have to build. Give yourself some grace. 

      Do what’s best for you
      I wrote my first story about dealing with fibroids in 2017 just as I was processing what my new diagnosis meant for me. I was inundated with the DMs and unsolicited advice from outsiders who had no idea what my health specifics were at the time. I had women telling me not to get surgery; I had others telling me they’d wholly gotten rid of their fibroids with special diets and supplements. 
      They were coming from a good place; however, their advice felt like judgment. The laparoscopic myomectomy was best for me at the time. One of my largest fibroids was sitting smack dab in the middle of my uterus, along with a polyp that helped make my bleeding worse. $8,000 later, I don’t regret it. I still have fibroids, and the fibroid causing all the trouble may just grow back. That is just the nature of the tumors. 
      Bleeding through my clothes and bedding is still a thing. I also still have painful days. You may be thinking, “You went through all of that for minimal change.” I think it’s all about perspective. For me, the little changes have made a significant difference. I don’t have to take iron pills that make me nauseous because I’m no longer anemic. I have shorter cycles (five days instead of seven), even if I still have heavy, painful days. I’m no longer bleeding through an ultra tampon in minutes. These are all pros. Going into my surgery, I thought it would “cure” me. There is no cure for fibroids. However, there are things you can choose to make life better. 
      My doctor and I came up with a comprehensive step-by-step plan that was best for me. This plan included birth control. I know that some people don’t like birth control. I don’t particularly appreciate having to take a synthetic hormone every day, but I will continue to take it if that means a better quality of life. Without my birth control, I’d be anemic and dangerously close to a blood transfusion. 
      If you want to change your diet, do it. If you want to try natural supplements, give them a try. If you want to lean into hormone therapy recommended by your doctor, give it a try. Your choices are just that: yours. 

      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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      My Daily Routine in Quarantine That Has Made a Huge Difference in My Health

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      We all have daily routines. Big or small, healthy or unhealthy, our routines become habits that shape who we become. Sounds heavy, right? My daily routines sometimes look like Epsom salt baths, jade rolling while meditating, and checking every item off my to-do list while having enough time to add the exact adaptogen blend that’s best for my current energy state into my matcha latte. Other days look more like shoveling an entire box of Annie’s White Cheddar Mac n’ Cheese (the best kind. You can @ me on it) while working through lunch and bingeing Selling Sunset after dinner until I realize it’s 1am.Typically though, my days alternate between varying degrees of both examples. Routines don’t have to be total transformations or all-or-nothing, as if getting to bed too late or eating a candy bar after dinner cancels out the healthy rituals you kept up with all day. I’ve recently adopted a few specific habits while in quarantine that has made a huge difference in my overall health and wellbeing, and might improve yours too. Remember that it doesn’t have to be a major transformation for any of these routines to make an impact; even just one minor change can crowd out an unhealthy habit or make a huge difference on its own. Here are the daily routines that have made the biggest difference for me: 

      I keep technology away from the bedroom
      A relevant preface: I live in a studio apartment. The “bedroom” is also my workspace, eating space, sleep space, and living space, so I never thought the “no-technology-in-the-bedroom” rule could apply to me and the 650 square-feet that I call home. I used to charge my laptop in an outlet next to my bedside table, work while sitting in bed at night, and kept my phone next to me overnight. A couple of months ago, I designated a “tech space” at the kitchen table and left devices there to charge, use, and work on.
      Not only did this minor shift in geography transform my evening routine (no more working in bed!), but it transformed my morning routine. I no longer lay in bed, scrolling through Instagram until the last second possible. Instead, I get out of bed right away (since I have nothing else to do) and go through my brief morning routine. Not only does it help me sleep better when technology no longer takes over my life, but getting out of bed immediately makes me feel more awake and energized throughout the entire day. Not to mention that I have a better work-life balance as a byproduct, but more on that below. 

      I wake up 10 minutes before I need to
      Speaking of waking up easier, I need you to know that my workday starts at 6:30am. A couple of years ago, my move to southern California was all sunshine and rainbows (literally) besides the fact that my office is on central time. I actually work way better in the early mornings than in the evenings (so I enjoy the earlier end to my day), and I thrive on getting sh*t done before it feels like the rest of the world has woken up, but I’m not going to say that the wake-up part is always easy. Full confession: I used to groggily roll out of bed at 6:15am to quickly brush my teeth and make a cup of lemon water before the workday starts. 
      When quarantine hit and I realized I had to prioritize my mental health even more (though we should be prioritizing ourselves as much as possible, pandemic or not), I knew I had to find more time for myself in the mornings. I challenged myself to get up just 10 minutes before I absolutely need to. I spend those 10 extra minutes doing a meditation, stretching on my yoga mat, going through a full skincare routine, or lighting a candle and getting my day ready. No matter your work start time or when you wake up, getting up 10 minutes earlier than you have to allows you to take your time, keep your mornings calm, and help keep stress down for the rest of the day. 

      I eat fruit for breakfast 
      I get it; I used to do the whole omelet-or-protein-powder-smoothie thing, because my focus was getting in more protein than any other macronutrient or nutrient. When I transformed my nutrition mindset to be about adding more plants, I started eating more fruit in the mornings. After a while, I realized fruit filled me up without making me lethargic or painfully bloated like I usually felt by noon. So now, every morning, I’ll either dress up berries and pears with tahini, cacao nibs, and goji berries (I like to be #extra), and other days, I’ll cut up whatever apples or peaches are in the fridge.
      I have since let go of the idea that I need a protein-heavy breakfast to be healthy and, instead, opt for what makes my body feel its best: fruit. I’ve never felt so energized, had less digestive issues, and even have fewer cravings throughout the day. The lesson to take from this daily routine is not that you should eat fruit for breakfast too. Instead, the lesson is to listen to your body to identify what’s best for it. 

      I make the most of my lunch break
      Confession: pre-quarantine Josie used lunch breaks to watch 30 minutes of Real Housewives of Beverly Hills (and I would fall asleep for 25 of those minutes) or work through lunch with a salad at my desk (I’ve had to force myself into better work-life balance). I still do love the occasional reality TV to turn off the brain while I cook and eat (nothing quite like fights between Denise and Rinna to help me temporarily forget about work woes and to-do lists), but I feel so much better when I check in with my body to identify the kind of break it really needs. Sometimes that looks like foam rolling, sometimes that’s getting other errands and chores done, and sometimes I go for a walk to get outside. Since making the most of my lunch breaks, I’m more energetic, productive, and happier.  

      I force myself to have a work cut-off time
      So your office hours “end at 5pm,” but 5pm turns into 8pm and you find yourself responding to emails, finishing projects, or putting out fires well into the night? Take it from someone who has been trying to perfect the work-from-home routine for years now: you need a non-negotiable cut-off time. I give myself a reasonable daily cut-off time (typically with an extra hour in case I do need some more time to wrap up), and then make sure that’s it for the rest of the night. Work-life balance starts with leaving work exactly where it belongs: at the office (or at your designated kitchen-table-turned-desk).
      I also transition out of the workday with closing rituals like changing into a(nother) loungewear set, shutting my laptop, tidying up my apartment, and physically crossing off the last item on my to-do list (so satisfying, right?). No matter when your workday ends, turn the last step into a ritual that signals to your brain that it’s no longer work time. (Pssst… a closing ritual is especially a hot tip if you find yourself checking emails throughout the night or can’t fall asleep because you’re worried about your to-do’s for the next day.)

      I make time for social connection
      I’ve previously talked a lot about the social mistakes that pre-quarantine Josie made (besides calling a teacher “mom” in high school and accidentally liking a post from 2015 when stalking a potential love interest, but those wounds aren’t healed enough to talk about yet). To paint you a picture, I used to think I had my shit together because I would go home early on Fridays to avoid being too hungover to make my Saturday morning workout, and would typically skip out on Taco Tuesdays and Wine Wednesdays because I had too much to do during the week.
      Responsible, yes, but I also didn’t acknowledge that social connection is just as important for our health as eating veggies and regularly exercising. Now, I prioritize social connection like I eat leafy greens with two meals a day and consistently move my body. Eating dinner with my boyfriend, Facetiming my college friends, or calling my mom for at least a few minutes every day has made me feel more motivated, fulfilled, happy, and healthy.  

      I drink a cup of tea before bed
      Since quarantine started, I have become all about the rituals. I’ve learned that while it’s hard to do the same thing every single day, there’s a reason children go through an entire nighttime routine to be able to fall asleep (anyone else miss bedtime stories?): rituals become habits that tell our bodies when it’s time for sleep. If some nights we read before bed, some nights we stay out late with friends, and some nights we work until midnight with no consistent rituals, our brains struggle to figure out when it’s time to sleep. Since bedtime is not always as consistent as I’d like it to be, I find consistency in rituals like having a cup of tea after dinner. Not only does a cup of tea get more nutrients into my body (I love peppermint tea, which can help digestion), but I’ve had it so consistently that all it takes to put me to bed is a warm, cozy cup of tea.

      I end my day with yoga or stretches
      In addition to a traditional workout earlier in the day, I’ve started doing yoga or some stretches right before bed, and it has potentially made the biggest difference to my health in the shortest amount of time. The purpose of yoga or stretches before bed is not to exercise my body or burn calories (like what I used to think was the only reason to move). Instead, I see nighttime yoga as 5-10 minutes of screen-free mental stillness. I feel such a drastic difference in my body when I get out of bed in the morning (if I say I typically feel stiff when I wake up, will it make me sound old?), but I also feel a lot more peaceful, calm, and content at night. I fall asleep quicker and stay in a deeper sleep than on days when I don’t fit in any stretching at all. Go through a few stretches tonight and get ready to sleep like a baby (your mind and body can thank me later).

      What daily routine has made the biggest difference in your health? Which of these rituals would you try? More

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      10 Ways to Get Back Into a Healthy Routine for the Colder Seasons

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      Whether you took on summer with a margarita in hand and a permanent seat on a lawn chair or went on daily jogs in the warm weather after sipping on green juices, summer isn’t the only chance you have to form healthy routines throughout the year. If 2020 has left you with extra unhealthy habits or you’re still in laid-back summer mode, don’t worry: it’s not too late to get back into a healthy routine. Back-to-school season can feel like a fresh start (even for adults), making it an ideal time to revive habits that will get you through the colder months as healthy and happy as possible. Here are 10 ways to eat better, move your body more, and achieve your health goals through fall and winter. 
      1. Set easy-to-reach goals
      Your inclination may be to set higher goals to push yourself so you achieve more. While lofty goals can challenge you to be your best, hard-to-reach goals can actually prevent you from making progress when you’re trying to get back into a healthy routine. Lofty milestones can feel overwhelming, so start small with goals you know you will be easy and enjoyable to reach (like going on a walk every day or doing yoga for 10 minutes in the morning), and then work your way up. The point of making and hitting milestones is that every achievement builds motivation to achieve even more. Instead of running five miles, losing 10lbs, or eating 100 percent clean by the end of the season, set weekly or daily goals. Try eating leafy greens with two meals a day, drinking eight glasses of water by dinner, or moving your body for 30 minutes for five days a week. 

       
      2. Don’t deprive yourself
      When we want to get back into a healthy routine, it’s tempting to start with the “don’ts:” don’t eat sugar, don’t have processed foods, don’t skip a workout, etc. But depending on rules to get your body to make changes sets up for failure. First of all, we always want what we can’t have, so you’re going to be craving Halloween candy or an apple pie more than you would’ve been if it wasn’t off-limits. More importantly, external rules prevent you from listening to what your body really needs. Maybe your body needs grounding foods or to take a break in order to be healthier, so listen to what your body is telling you. DIY whatever you’re craving with more nourishing options, rest when you need to, and prioritize what brings you joy. True health comes from a place of freedom, intuition, and abundance, not deprivation. 

      3. Get more sleep
      If you couldn’t tell by the shorter days and longer nights, your body is craving more sleep. Don’t push through the tired feeling; use daylight savings as an opportunity to set an earlier bedtime. When you get enough sleep at night, you wake up feeling great, stay energized throughout the day, and are able to make the best choices for your mind and body. Sleep can be the most crucial ingredient for a healthy routine, so prioritize it above anything else. If you have to choose between 7-9 hours of sleep and an early workout or late work night? Choose sleep every time. 

      4. Set support methods along with goals
      You could set the most motivating goals with the best intentions, but they may be too difficult to reach if you’re not looking at the big picture. If your goals are fitness-related, think about the food and lifestyle choices you can make to support that goal, like getting enough sleep and eating whole, energizing foods, so you have the energy to keep up with the exercise routine you want. And if you want to eat cleaner, think of how you can set yourself up for success with meal prepping, healthy snacks, or strategic grocery shopping. No matter what healthy habits you hope to adopt, you have to look at every area of your life to see how you make changes to support those healthy habits. 

      5. Make small tweaks to your diet
      Good news: you don’t have to transform your diet to be healthier (yes, even if you’ve enjoyed too many glasses of rosé over the summer or one too many frozen pizzas in 2020). The most sustainable and effective way to eat healthy (without hating your life)? Make small tweaks to your diet. For example, if pasta is your go-to for dinner, add some kale to the sauce, or order a side salad whenever you order out. You can also try having a smoothie instead of a breakfast sandwich or eating carrots and hummus instead of your usual chips and salsa snack in the afternoon. No matter what tweaks you make, the point is to make one small change at a time, rather than to transform your entire diet at once. In terms of what to change, think of adding more fruit and vegetables rather than taking away any foods that are a part of your routine.

      6. Start with stretching
      Even an athlete doesn’t get back into a fitness routine by running a 10k; don’t expect your strength and endurance to be the same as it was the last time you had a consistent exercise routine. Whether you were a gym rat pre-virus, work out here and there, or have never cared much about exercise before, start with stretching. Stretching will likely feel less daunting than weight training or cardio, so it’s a good way to start moving your body again. Also, stretching keeps muscles flexible, strong, and healthy. Without stretching, the muscles shorten and become tight, so any strenuous activity meant to strengthen them could cause joint pain, muscle damage, or strains. There’s also a wide variety of other benefits to stretching, including mental health; try these stretches to help anxiety or these to get a better night’s sleep. 

      7. Enjoy the season
      Just because the days of jogging on the beach and swimming in the pool are over, it doesn’t mean the rest of the seasons can’t help you be active and healthy too. Instead of staying inside on your couch 24/7 (although we’ll definitely be doing a lot of that), enjoy all that autumn has to offer to achieve your healthiest self. Take a walk to look at the changing leaves, rake leaf piles, go apple picking, and enjoy all the fresh seasonal foods like apples, sweet potatoes, kale, butternut squash, and pumpkin. Sure, a PSL and Harry Potter movie marathon are not necessarily fall essentials that were invented with our health goals in mind, but there are so many ways to enjoy the season that will help establish a healthy routine. Enjoying the crisp air will help get you moving, and eating the delicious seasonal produce will not only result in killer pumpkin recipes, but will be giving your body more nutrients.  

      8. Be kind to yourself
      Forming a new routine or habit is not easy; our bodies are conditioned to crave what’s comfortable. If you find it’s difficult to adopt healthier routines, know that it’s not because you’re lazy, weak, or have something inherently wrong with you; it means you’re normal. To get through the tough transitions that come with forming new habits, remind yourself why you want a healthier routine. Is it because you love your body enough to treat it as well as possible? Is it so you can feel more confident, vivacious, or happy? Remember that self-judgment, criticism, or shame are not going to get you to that end goal any more than your unhealthy habits. Lead with self-compassion, and I promise you’ll get to your goals quicker and easier. 

      9. Cook at home more often
      Fall and winter are the perfect time to hone your cooking skills. The weather’s colder, you’re staying in more, and you’re craving grounding foods that can easily be made with an instant pot or in the oven. Cooking at home typically means healthier meals, more accurate portions for what your body needs, and satisfying your cravings with as much nutritional value as possible. Cooking newbie? Stock your fridge at the beginning of the week with seasonal produce and healthy basics like leafy greens, grains like quinoa or brown rice, and a few organic proteins to prepare grounding, warm, satisfying meals throughout the week. Check out easy recipes like here, here, and here. If prepping meals in advance feels overwhelming, try making a little extra dinner and save as leftovers for lunch the next day. 

      10. Strive for consistency
      We often look at healthy routines with all-or-nothing thinking: we either eat perfectly or binge on junk food because indulging in one bag of chips made the day “no longer count” (I hear that one a lot!). But the key to any routine is exactly that: routine. Unlike friends or clothing items, strive for quantity over quality when it comes to healthy habits. For example, if you’ve had a busy and exhausting day, fit in five minutes of some movement, even if it’s not the intense HIIT workout you had hoped for. Likewise, keep up healthy eating goals by eating as healthy as you can every day, rather than eating perfectly. If your friends go to a fast-food restaurant, keep up consistency by ordering a side salad with your meal or extra veggies on the side, instead of telling yourself you’ll start tomorrow. After all, a healthy routine is just consistent decisions that snowball into habits to make us feel our very best. 

      How do you get back into a healthy routine? More

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      8 Wellness Products I Never Knew I Needed Until They Totally Changed My Health

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      Truth be told, I am the target consumer when it comes to buying products I don’t need. I’m a sucker for anything on sale, hoard knickknacks like nobody’s business, and always find at least one thing I have to have in the “As Seen on TV” aisle. However, when it comes to wellness, I like to think I’m pretty good at deciphering what’s a worthy investment of my time and money and what’s a passing fad. I’ve spent way too much time geeking out over nutrition studies and ancient medical practices to be wooed by the latest diet or workout class. But I do try a lot of products, and sometimes I don’t expect a product to be as good as it is. Here are eight products that, frankly, seemed silly or unnecessary to me until they totally transformed my health (and might transform yours too). 
      1. Tongue Scraper
      Honestly, I never thought I’d be here, swearing that scraping sh*t off my tongue has transformed my life, but here we are. Tongue scraping means using designated tools to remove extra particles and bacteria from the surface of the tongue. While it has been #trending on social media the past couple of years, it’s nothing new. It’s actually really, really old. Tongue scraping is a practice from Ayurveda, which teaches that we can learn a lot from our tongues.
      Besides just reducing bad breath, according to Ayurveda, tongue scraping can stimulate digestion by activating the salivary glands and can even improve immunity because it prevents toxins from being reabsorbed into the body. Call it placebo or call it coincidence, but I swear I’ve gotten sick less often since starting tongue scraping a couple of years ago. Even if that doesn’t sell you on the idea, once you scrape your tongue once and see the ~gunk~ that comes off, you’ll never be able to go a day without scraping again. 

      2. Ice Roller
      Since I’m highly basic, I’ll try just about anything that influencers, aestheticians, and beauty experts recommend on their Instagrams, but this is one of the few things that has made a lasting impact on my life. A couple of years ago, it seems like everyone was rolling their face with an ice roller, which promised a reduction in puffiness, smaller pores, and less inflammation. While I do believe that all of these things are true, the benefits for me didn’t stop at a glowy complexion. It is one of my go-to hangover cures to decrease overall puffiness and soothes headaches when I roll on my temples (soothing AF!). Also, you know those days when you decide to do an inner thigh workout after not lifting a weight for months? An ice roller helps soothe even the sorest muscles and feels so satisfying. 

      3. Blue-Light Glasses
      Like most of the workforce in the 21st century, I stare at a screen from morning to night. 2020 didn’t help screen usage, now that meetings are over Zoom and happy hours are over Facetime. I used to get consistent headaches and chalked it up to tension or allergies. When blue-light glasses (or lenses that block the blue light exposure from screens) became popular, I obviously had to get them for myself (read: basic). After just a few days, I immediately noticed my headaches had gone away, as well as eye dryness and strain. Now, my blue-light glasses are as essential to my workday as a cup of coffee and a killer playlist to keep spirits high, stress low, and headaches at bay. 

      4. Facial Massage Tools
      Facial massage has become such a part of my life that I literally crave it and find myself randomly rubbing out my cheeks and jawline without even noticing. Everyone has their weird ticks, right? The practice has made my skin glowier, reduced inflammation, and even prevented/healed breakouts when I’m really consistent. I used to go to town with my Gua Sha in the mornings so my face is de-puffed and sculpted for the entire day, but I started Gua Sha-ing at nighttime instead as a relaxation technique.
      I used to think facial massage meant under the eyes, along the cheekbones, etc., to sculpt the face. But I’ve learned the neck and shoulders are just as important, if not more important. I Gua Sha my shoulders and neck at night because it makes me feel like all the tension in my body is immediately released. Try jade rolling, gua sha, or self-massage to reap the physical (and mental) benefits for yourself. 

      5. Resistance Bands
      I’ve never been a big home workout person. In fact, the only reason I started working out years ago was for the lavender-scented cloths, fun music, and the limitless opportunities for chic mirror selfies (barre studios have the ideal I-work-out-but-can-still-look-cute vibe). Also, I live in a studio apartment, so any hopes for an at-home gym are completely unrealistic. I want to fill my tiny space with fuzzy blankets and candles, not dumbbell sets. However, I purchased a set of resistance bands since my trendy gyms closed back in March to revive my at-home workout routine, and I have no idea why it’s taken me this long to get on board. They’re good for any exercise, can work any muscle group or body part, and are perfect for traveling because they take up very little space. 

      6. An “Easy” Blender
      Listen, I would love to be the girl with the huge blender. You know the type: the girl who makes her own green juices every morning and blends things like soups or sauces instead of just smoothies. Maybe I  just need to step up my soup game or put a little more effort into juicing, but as hard as I try, I  swear I just don’t have big blender energy (BBE). I know if I were to get a complicated, legit blender, it would just sit there unused. I need something small enough to fit in my tiny kitchen, easy to clean so I don’t have to think about using it multiple times a day, and that doesn’t feel overly complicated to use.
      Enter: a single-serving blender or hand-held blender. My Nutribullet has rocked my world because I can blend a smoothie in the same cup I’ll use to drink it (yay for fewer dishes!) and is small enough to froth up a cup of coffee and almond milk. The lesson here is to find the kitchen tools that work for your lifestyle, preferences, and needs. 

      7. Superfood Coffee Alternatives
      Speaking of coffee, I have a confession: coffee does not make me feel good. Rather than energized, any amount of caffeine makes me feel jittery, weak, and nauseous, but I desperately crave coffee for the ritual and taste. Is there anything more satisfying than a warm cup of coffee in the morning? Thank goodness for the modern wellness world that offers a plethora of “coffee alternatives” that are not only better for you than the high-caffeine and overly-processed coffees of latte past, but are full of superfoods and adaptogens that can bring extra health benefits to your body. I’m all about maximizing health and fitting in as many nutrients as possible, so these alternatives have become delicious replacements to my morning cup of coffee. 

      8. Foam Roller
      I’ve always had tight hip flexors that hurt after every ab exercise or uphill walk (which is an extra bummer because I currently live on a steep hill). My doctor recommended I try foam rolling (a wellness practice I always thought seemed stupid), and my whole body felt better after just a couple days. It came at a good time because my back and hips have felt tighter than ever before, probably because of either: A. I’m getting old, or B. I’ve been doing nothing for seven months except sit on the couch and rewatch Riverdale). It’s one of the few practices that has helped my hip flexors feel better, but my posture gets better the more I roll out my back and shoulders, and overall, I feel lighter and healthier. File “foam roller” under things I was wrong about.

      What wellness products have changed your health? More