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      10 Best Essential Oils To Help Relieve Anxiety and Stress

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      You may associate essential oils with aromatherapy products and fancy day spas. But certain varieties of these essential oils may have legit benefits when it comes to relieving anxiety and stress?

      According to Dr Yufang Lin, an integrative medicine specialist at the Cleveland Clinic’s Center for Integrative Medicine, essential oils work through inhalation or through topical application and have mind-body benefits. For inhalation, use essential oils as a room spray or via a diffuser. A few drops on a pendant worn close to the skin also allow for a slow release over time.

      Apply essential oils topically to a carrier oil and use as a perfume, massage oil, cream, or salves. Adding essential oil to your bath is a wonderful way to relax at the end of the day, says Dr Lin.

      “The quickest way to change one’s mood is through smell, thus essential oil is an excellent way to reduce anxiety and support relaxation,” says Dr Lin. “However, it takes a lot of herbs to make a small amount of essential oil, which makes it a strong medicine that should be used judiciously.”

      While research on essential oils for mental health benefits is still expanding, there is some info to suggest that certain oils may work for things like stress relief, better sleep, and more. Plus, some studies suggest essential oils can influence blood pressure and heart rate. That’s likely because when you inhale an essential oil, they go straight through your olfactory nerves (the ones for scent) and travel to the amygdala, the emotional centre of the brain, impacting mood.

      The thing is, though, even if one study shows that a particular scent is great for, say, reducing anxious feelings, it may not work for every single person. If you don’t enjoy a scent, you probably won’t feel much better after sniffing it, for instance.

      Which essential oils help with anxiety?

      These essential oils below reduce anxiety in human studies, says Dr Lin. Other scents are also commonly used to reduce anxiety and support relaxation. But we need research beyond animal studies to know if they have real benefits for people.

      Lavender

      Bergamot

      Orange

      Sweet marjoram

      CBD

      Faithful to Nature De-Stress Organic Essential Oil

      This blend of essential oils, with lavender and ylang ylang will have you zen out.

      The Body Shop Sleep Essential Oil

      Let lavender and vetiver help you drift off into sweet repose.

      Wellness Calm Organic Essential Oil

      Lemon, cedarwood, lavender and ylang ylang blend to ease stress and anxiety away.

      The essential oils ahead have been shown to help people feel calmer and more relaxed, says Dr Lin. One potential caveat is that most people have scent memory. For instance, if a person has a negative memory associated with a particular scent, they may not feel relaxed when they smell that scent, she explains.

      Lavender

      Bergamot

      Sweet orange

      Peppermint

      Frankincense

      Myrrh

      Rose

      home.life Luxury Scented Candle

      Lavender promotes relaxation while peppermint adds some pep.

      Soylites Serenity Candle

      GM-free soya creates a nourishing massage oil, combined with calming and relaxing lavender and chamomile.

      L’Occitane Relaxing Candle

      Take a moment, destress and relax with this lavender, geranium and orange blossom-infused candle. Aaah.

      What are the potential side effects of essential oils?

      It’s important to remember potential side effects, as they can be mild to severe. For one thing, certain essential oils (citrus in particular) can cause photosensitivity — meaning you can get a sunburn more easily after using an orange essential oil on the skin, says Dr Lin. (This is why it’s a common recommendation to dilute oils before applying them topically, just to be extra cautious.)

      Additionally, some essential oils are safe in small amounts but can be dangerous in higher doses. “Tea tree and eucalyptus essential oils are commonly used for their antimicrobial benefits. But in excess, can cause nerve and liver damage,” says Dr Lin. “Some essential oils are toxic in general and should not be used — arnica, parsley, rue, and tansy are a few that fall into this category.”

      Finally, do not ingest essential oil without supervision from a trained herbalist. Be extra cautious using essential oils around young children, the elderly, pregnant women, and small pets because they are most at risk for toxicity and side effects, she says.

      The bottom line: Research on using essential oils to ease anxiety or reduce stress is growing, but remains limited. But if you’re a healthy adult and are using essential oils safely and at the guidance of your doctor, there is little harm in testing some oils out to see which ones help you feel mentally better.

      This article was originally published on www.womenshealthmag.com More

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      New Study Says Taking This Supplement Can Reverse Biological Age by a Year

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      It seems that we’re always chasing the fountain of youth (not to mention, spending a pretty penny doing so)—be it an anti-aging cream, the latest cosmetic treatment, a supplement, or fashion styling hacks. But vanity aside, we all want to improve our longevity so we can live the longest, healthiest, most fulfilling life possible, right? While the jury’s still out on anti-aging creams, science says there are factors that can determine longevity.
      We actually have two ages: a chronological age determined by when you were born, and a biological age, or the age at which your body functions. And your biological age may be younger or older than the age displayed on your driver’s license. Translation: You could be 30 chronologically, but have a biological age of 24 and have a lower mortality risk. But wait, there’s more good news: A recent study suggests that by taking vitamin D, we may be able to slow down the aging process–namely reverse biological age by a year–and promote longevity. Ahead, experts break down biological age and all the details you need to know about supplementing with vitamin D. 
       

      In this article

       
      What is biological age?
      Your biological age takes into account a number of biological and physiological development factors other than just the day you were born, such as genetics, lifestyle, nutrition, and diseases. “Biological age represents the actual age of our cells, tissues, and organs, as determined by their biochemical state and function,” explained Dr. Xiaojing Yang, Group Leader of Epigenetics at myDNAge. “Our core area of focus is epigenetics, which studies how our lifestyles and environment can affect the way our genes work and express themselves. This plays a crucial role in determining your rate of biological aging and, in turn, impacts your body’s overall longevity and health span. Using specific DNA methylation biomarkers, we can calculate a person’s biological age.”
      In other words, biological age is the rate at which you’re aging physically. And your behaviors—diet, exercise, and sleep (or lack thereof)—and exposure to environmental toxins (think: air pollution and chemicals) can affect your epigenetic makeup, determining whether you take years off your biological age or increase it. The main takeaway? “What we’ve learned now is we can literally reprogram our epigenome and reverse biological age at any age,” Dr. Mark Hyman, a leading expert in functional medicine, explained via The Cut. 
      So how do you determine your biological age? The most accurate assessment is looking into your epigenetic data using DNA samples from your saliva, blood, or urine. And thanks to a new wave of companies offering at-home tests that reveal your “magic number,” it’s never been easier. For more information on testing your biological age, speak to your doctor on what testing is best for you.

      How supplementing vitamin D can affect your biological age
      Approximately 35% of adults in the United States have vitamin D deficiency, and based on a recent study, those people may be missing out on preventing accelerated aging: it found that people with low vitamin D in their blood were “biologically older” and had chromosomes (AKA the structures that organize DNA) that appeared older than people with adequate vitamin D levels (30-100 ng/mL).
      Dr. William Li, a medical doctor and New York Times bestselling author of Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer, explained why: “Vitamin D is responsible for many functions in the body that slow biological aging, such as lowering inflammation, preventing oxidative stress, supporting immune function, improving bone strength, and slowing the shrinking of telomeres, which are the protective caps defending our DNA. Supplementing vitamin D adds to the body’s own control of these features of biological aging, although the exact mechanism is still being researched.”

      What you need to know about supplementing with vitamin D
       
      What dosage should I take?
      There’s no one-size-fits-all dosage and frequency recommendation for taking vitamin D; they depend on many factors, such as your individual needs and environment. “Knowing how much vitamin D to take can be a challenge,” conveyed Dr. Arielle Levitan, a board-certified internal medicine physician. “Most of us are deficient if we do not take some vitamin D supplementation, but knowing a safe amount to take requires some expertise. Needs can vary based on factors including where you live (sun exposure matters), skin color, health conditions, and body weight.” While Dr. Levitan noted that a typical daily dose may range between 800 and 2000 IUs, it is best to determine your daily vitamin D needs by getting your levels tested and working with your physician to examine your diet, lifestyle, and health conditions.

      When should I take it?

      “Most doctors recommend taking vitamin D supplement with a meal to help the body absorb the vitamin,” Dr. Li affirmed. “Vitamin D is fat-soluble, but it’s not necessary to eat [it with] fatty food for it to be absorbed.” For that reason, look for a vitamin D supplement that contains fat (such as MCT, fish oil, etc.). While there’s no scientific evidence that proves whether taking vitamin D at night or in the morning is more effective, some reports claim supplementing with it at nighttime may interfere with sleep. Bottom line: Take vitamin D alongside a meal and make it a part of your routine consistently—whatever time of day works best for you.

      Not all types of vitamin D are created equal. “Vitamin D should always be taken in the form of vitamin D3, which is more easily used by the body than Vitamin D2,” expressed Chante Wiegand, a naturopathic doctor and director of research and development at The Synergy Company. “Vitamin D3 should also always be taken with vitamin K2 to support optimal calcium absorption and bone health. While vitamin D ensures that calcium is properly absorbed, vitamin K makes sure the calcium is integrated into our bones.” 
       
      Is it possible to take too much?

      When it comes to vitamin D, you can have too much of a good thing. “Most vitamin D overdoses come from taking too many supplements, not from excess sun exposure or a vitamin D-rich diet,” Dr. Yang commented. “That’s why it matters to speak with your physician to determine the right dosage to take, to prevent any side effects such as kidney damage.” 
      Wiegand pointed out that it would take consistent supplementation of vitamin D at very high amounts to reach unsafe levels, but it is possible. The signs to look out for? “Very high levels of vitamin D in your blood (greater than 375 mol/L or 150 ng/mL) can cause nausea, vomiting, muscle weakness, confusion, pain, loss of appetite, dehydration, excessive urination and thirst, and kidney stones,” she explained. 

       
      Should anyone not take vitamin D?

      “People who have kidney disease, including kidney stones, and those who have high blood levels of calcium or phosphate should not take vitamin D,” Dr. Li attested. “Some medications including statins and the heart drug digoxin can have potential interacts with vitamin D.” 

       
      Shop our picks

       
      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.

      8 Signs Your Probiotics Are Working More

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      What Is Medical Gaslighting? Here’s How To Tell If Your Doctor Is Doing It To You

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      Gaslighting by medical professionals can have dangerous health consequences. Learn how to spot signs of medical gaslighting and take control.

      What Does Medical Gaslighting Look Like?

      Mallory San Nicolas was 29 and pregnant with her second son when she started having double vision. Her doctor blamed pregnancy-related hormone changes, saying she’d see clearer postpartum. With her delivery – a second cesarean section – came a new symptom: weakness in her legs that was so profound, she had to manually lift them to get into a car. And the double vision remained. Two months later, there was no improvement on either front.

      Her doctor said the weakness was probably related to a hernia, she recalls, and suggested core exercises to help her regain the strength to lift her legs. As for her sight? Well, nursing produces hormones similar to pregnancy, he said, so things would finally return to normal after breastfeeding. But deep down, San Nicolas, a CrossFit coach, knew herself well enough to know something was really wrong.

      READ MORE: Finally, A Medical Aid Is Offering DNA Tests To All Members

      Then What Happened?

      Yet, a year passed. She stopped nursing and, as suspected, nothing resolved. Each time she approached her provider with worries and questions, he urged her to wait it out. Her next move was making an appointment with a physician, who also shrugged her off, saying the mom of two just wouldn’t bounce back as easily after multiple C-sections. San Nicolas stressed to her doctors that her deteriorating vision was impacting her ability to drive her car safely, and she was offered an ophthalmologist referral. After a vision exam, San Nicolas remembers the eye specialist saying, “Your vision is 20/20. What do you want me to do for you?” and chalking it up to migraines. She was sent on her way with instructions to work on reducing the stress and anxiety in her life.

      Symptoms piled up until the weakness struck her arms and she couldn’t put her hair in a ponytail or hold a coffee. She also couldn’t swallow or force the right side of her face into smile. “It was almost as if I’d had a stroke. But I still waited a couple months to go to the doctor because I was so concerned I would be blown off like I had been the last two years,” she says. “We look to doctors to know everything, and mine tried to slap an explanation of anxiety onto whatever I explained.”

      After a deep dive on Google, she finally had an answer: myasthenia gravis. It’s a rare autoimmune disorder in which antibodies attack the communication channels between nerves and muscle, leading to profound weakness that can also affect the eye muscles. Eventually, via an Internet search, she found a neurologist, who validated her symptoms, ran tests, and finally diagnosed her with the disease. Her experience is not uncommon, sadly.…

      What Is Medical Gaslighting? 

      San Nicolas, now 36, was a victim of something called medical gaslighting. “The term refers to when a health care professional dismisses, invalidates, or belittles a patient’s concerns or symptoms,” says Jennifer Sebring, an MSc candidate and researcher at the University of Manitoba, who also has chronic illnesses and experienced the emotional labour required to prep for appointments knowing that symptoms might be brushed off. Sebring’s recent research article, published in Sociology of Health & Illness, examines the long history of medical gaslighting and lays out how invalidating patient concerns perpetuates health inequities. 

      READ MORE: “Social media had me romanticising my mental illness and put me in a hole”

      Why Does Medical Gaslighting Happen?

      The medical field hasn’t, overall, been centred on the patient experience – especially when it comes to women, people of colour, and trans and intersex individuals. “Health systems have been developed with the cisgender, straight, able-bodied, white male in mind,” says Sebring. Deviate from that and medicine has a tough time knowing what to do with you when you don’t show up with understandable symptoms that fit a mould. 

      “Up until recently, a lot of research was based on white men, and we used that as a gold standard for how to treat disease,” says cardiologist Dr Jennifer Mieres, senior vice president of Northwell Health’s Center for Equity of Care and a patient advocate.

      What Happens When You Experience Medical Gaslighting?

      When you know your health team isn’t all ears, you start doubting yourself and your doctor. That distrust often leads people to withhold information out of fear of judgment, which can result in “catastrophic consequences,” Dr. Mieres says, like misdiagnosis.

      The positive and very recent development: Gaslighting, as a term, is having a viral moment. (See: The Bachelorette, The Real Housewives, and TikTok influencers utilizing #MedicalGaslighting to circulate stories.) So while it’s still happening all the time, we’re at least becoming more attuned to the concept overall. 

      The Signs Of Medical Gaslighting

      Um, hello?! Five clues you’re not being heard.

      Your complaints are dismissed as stress, anxiety, or depression – and your doctor is uninterested in investigating further. 

      You feel ignored or not taken seriously, or that they’re pushing their degree or expertise to prove you wrong or less-than. 

      Your intuition tells you something is off, even when your doctor tells you it’s all fine. 

      You feel talked down to or minimised, instead of engaged in a two-way convo. 

      Your provider isn’t willing to run more tests for you – and won’t adequately explain why you don’t need them.

      READ MORE: We Need To Talk About Hysterectomies And How They Really Affect Women

      What Can You Do If Your Suspect Your Doctor Is Gaslighting You?

      To be clear, it’s not up to you to transform the medical system. But approaching care like a partnership can help you grasp your individual power, says Dr. Mieres, who offers a game plan for how patients can best interact with doctors in her book Heart Smart for Women.

      The most helpful thing you can do:

      Prepare for your visit – including by knowing what gaslighting at an appointment looks like (see “Spot the Signs,” above).

      Bring copious notes too. How, exactly, have you felt over the past six months? How has your lifestyle changed?

      Direct the conversation by being as specific as possible, and ask your provider to document everything, including why they won’t run a test, adds Sebring. 

      If you ever need to employ a last-ditch tactic, say this: “I know my body. I’d love to brainstorm with you a few options for next steps to solve this, or you can refer me to a specialist to investigate further.” You don’t need to play the role of Good Patient, Dr. Mieres says.

      And San Nicolas – who can finally enjoy hiking now that her condition is in remission – reiterates that “we know our bodies more than anyone.” In other words, it’s worth it to find a doctor who will listen. “The only one who suffers by waiting is you,” says San Nicolas. Hear, hear. 

      *Words By Jessica Migala

      *This article was originally published by Women’s Health US More

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      8 Signs Your Probiotics Are Working

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      There’s a reason why the sayings “a gut feeling” and “trust your gut” ring true. While your gut can’t literally speak, those gut feelings or instincts you sense when you’re nervous, hungry, or feeling discomfort speak for themselves. The gut (AKA the body’s “second brain”) refers to your gastrointestinal (GI) system, the health of which is generally determined by the levels and types of bacteria in your digestive, intestinal tract—collectively known as your gut microbiome.
      Consuming probiotics, or living microorganisms that promote gut health—whether in supplement form or from food sources—can help maintain a healthy gut microbiome, thereby improving digestion and gut function. In addition to keeping your digestive system in check, probiotics can provide a host of other health benefits: “Our gut microbiome is the center of many things, and maintaining healthy digestion is just one of them,” explained Caroline Margolis, a registered dietitian for Lifeway Foods. “A healthy gut can maintain a healthy immune system to keep inflammation at bay which may help reduce the risk of chronic disease, along with maintaining cardiovascular health. Research is showing that probiotics may modulate the gut-brain axis to help reduce the risk of anxiety, depression, and neurological diseases, as well as positively affect our sleep cycle.” 
      So how exactly do probiotics work in the body? The main job of probiotics is to maintain a healthy balance in your body. When bad bacteria enter your body and increase in number (read: when you are sick, are stressed, or have a certain disease), probiotics can step in to fight off the bad bacteria and restore your body to a neutral state. But how do you really know if your probiotics are working? Well, there are telltale signs your probiotics are working. Read on for eight positive changes in your body that show whether your probiotics are working or not, according to experts. 

      8 signs your probiotics are working

      1. You experience less gas and bloating 
      PSA: An imbalanced gut microbiome is public enemy number one when it comes to bloating. The good news is taking a probiotic can tip the balance in favor of less gaseous bacterial strains, resulting in less gas and bloating. According to a 2017 study, probiotics can decrease the gut transit time, or the time it takes for ingested food to be excreted, which can also alleviate bloating. What’s more, a 2018 review confirmed that specific probiotics may help reduce bloating and improve bowel movement frequency/consistency (more to come on that) in some patients with irritable bowel syndrome (IBS). As for which probiotic strains are best for combating bloating? Research shows Bifidobacterium and Lactobacillus. 
       
      2. You have regular bowel movements
      Real talk: The look and frequency of your bowel movements is a window into your overall health, namely your gut health. A 2020 study showed that consumption of probiotics, in particular, multi-species probiotics, may substantially reduce the gut transit time, increase the stool frequency, and improve the stool consistency in adults with functional constipation. Translation: Probiotic supplements that contain many active strains can help the digestive tract break down food faster, and better digestion means you’ll pass stool easily without pain or chronic constipation. So long, irregular bowel movements!

      3. Your skin is clearer
      We’ve all heard about the gut-brain axis—now more and more studies are proving there’s a gut-skin connection as well. The relationship between the gut microbiome and skin health is regulated through several mechanisms such as inflammatory mediators and the immune system. When this system is compromised, the dysregulation of bacteria in the gut can result in inflammatory skin conditions such as atopic dermatitis, rosacea, and acne. The silver lining? Some probiotics have demonstrated boosting the skin’s production of ceramides, or lipids (fats) that trap moisture in the skin and keep acne-causing bacteria levels in check. By inducing the production of healthy ceramides, probiotics help restore healthy fats, which can benefit acne directly. Furthermore, there’s a growing body of evidence that suggests using probiotics in both pill and topical form may help prevent and treat skin conditions including eczema, acne, dry skin, and UV-induced skin damage, Healthline reported. 

      4. You’re typically in a good mood

      Simply put: Happy gut, happy life. “A healthy gut has been linked to less feelings of irritability and anxiety,” conveyed Brigitte Zeitlin, a registered dietitian and Founder of BZ Nutrition. “Plus, it improves our response to stressful situations (improved stress resiliency). On the other hand, an upset gut has been linked to increased levels of depression and anxiety.” Why, you ask? To reiterate, the gut has been referred to as the body’s “second brain,” and for good reason. It produces many of the same neurotransmitters as the brain does (think: serotonin, dopamine, and gamma-aminobutyric acid—all of which play a key role in regulating mood). In fact, it is estimated that 90% of serotonin—one of the four “happy” hormones that controls body functions such as mood, sleep, and digestion—is made in the digestive tract.
      Some research has found that probiotics may help boost mood and lower stress and anxiety. For example, in a double-blind, placebo-controlled study, a significant improvement in mood was observed in the experimental group (who were given a daily dose of probiotics), with a reduction in depressive mood state, anger, and fatigue and an improvement in sleep quality. 

      5. You are sleeping through the night
      A good night’s sleep starts with the gut. The gut microbiota is capable of producing or releasing neurotransmitters such as serotonin, which influences sleep quality, and melatonin, which helps regulate the circadian rhythm and synchronize the sleep-wake cycle, after all. One way to increase your serotonin levels? You guessed it: taking a probiotic, which may help stimulate the production and release of serotonin. A 2022 review found that sleep latency (the time it takes for you to fall asleep), sleep length, and cortisol levels improved after pro-, pre-, or postbiotic treatment, and that probiotics, such as Lactobacilli and Bifidobacteria, do improve sleep quality and stress. Erika Collette, a registered dietitian at ThisIsWhyImFit.com, echoed those findings citing that when you have an easier time falling and staying asleep and feel less fatigue when waking up, your probiotics are doing their job. 

      6. You don’t get sick as often
      “70% of the immune system is located within the gut,” affirmed Jennifer McManus, RD, LDN, CDCES at Pendulum Therapeutics. “When you have a healthy gut, you will have a healthy immune system which can help protect you from illnesses.” According to Harvard Health Publishing, probiotics have been shown to secrete protective substances, which may turn on the immune system and prevent pathogens from taking hold and creating major disease. Once administered, oral probiotic bacteria interact with immune cells and induce the production of different cytokines (signaling proteins that help control inflammation in your body). And reducing chronic inflammation is key to good immune health and defenses against viruses as well as disease prevention.
       
      7. You have a lot of energy throughout the day
      Have you ever noticed that when you experience digestive drama (looking at you, stomach pain, bloating, and constipation), you’re more fatigued? That’s no coincidence. “When we are able to digest and absorb food better, in our healthy gut, our energy levels increase because we are able to put those absorbed nutrients to use,” Zeitlin expressed. “Without a healthy gut to properly uptake nutrition, we can feel sluggish and tired.” Probiotics can improve the absorption of micronutrients, such as calcium and iron, from ingested foods. And a healthy gut flora produces hundreds of bioactive compounds, including B-vitamins, which are essential for your body and brain to use for energy production.

      8. You feel satiated for 3-4 hours after a meal
      “When consumed, probiotics can help to break down and absorb nutrients from food,” McManus reiterated. “This process produces compounds such as short-chain fatty acids that are beneficial to gut health—one short-chain fatty acid in particular, butyrate, is essential for optimal blood sugar control.” According to researchers, people who exhibited large blood sugar dips experienced a nine percent increase in appetite, in addition to eating their next meals roughly half an hour sooner, and consumed over 300 calories more during the day than participants who experienced only slight drops in glucose levels. Bonus points: Zeitlin attested that because you’re more efficiently digesting your food and feeling full and satisfied when your probiotics are working, you’ll have less food and sugar cravings. 

      How to take probiotics correctly

      1. Opt for high-quality probiotics
      News flash: Not all probiotics are created equal and how each individual will respond to them will vary. In other words, taking the right kind of probiotics for you can do wonders to heal your gut or keep it happy. When researching the best probiotics for you, consider the types of bacterial strains used, which strains and/or brand names have been studied for their effectiveness, and how the probiotics need to be stored. Check out the US Probiotic Guide to steer you in the right direction for the best probiotics for your needs, and make sure you choose a product that is free of additives.
       
      2. Take them as directed 
      To take full advantage of the effectiveness of probiotics, follow the dosing recommendations on the label, take note of the optimal probiotic intake time (i.e. probiotics with Lactobacillus or Bifidobacterial strains are best taken 30 minutes or just prior to a meal), and consume them for a full month before deciding whether to continue the regimen. How long does it take probiotics to work? That depends on factors like your health condition, the type of bacterial strain you’re taking, and the quality of the product. The general consensus? It can take anywhere from a couple of days to several weeks for your probiotics to start working.
       
      3. Store them properly
      Store your probiotics as the label states—be it refrigeration, room temperature, etc. If your probiotics require refrigeration (because it contains strains that are highly sensitive to certain processing methods and can’t be freeze-dried), the manufacturer will typically state that somewhere on the bottle or packaging. Another good rule of thumb for properly storing your probiotics is mimicking how the bottle was stored when you bought it. When in doubt, store them in a cool, dry place. And if you’re wondering if refrigerated probiotics are more effective than their (freeze-dried) shelf-stable counterparts, the short answer is no—you’ll get benefits from both. 

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

      6 Green Flags Your Body Is on the Path to Optimal Health More

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      8 Sneaky Ways To Get More Movement In Your Day

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      If you’re mostly sedentary, know that you’re not alone. Worldwide, rates of physical inactivity are skyrocketing, despite the rise of wellness and fitness trends. Need to get more movement in your day? Welcome to the club.

      Globally, we’re moving less

      A new policy toolkit, published by The Global Wellness Institute, shows that around the world, physical inactivity is on the rise. Per the press release, “The GWI’s new Wellness Policy Research Series was born out of a profound problem: The hyper-commercial wellness and fitness market cannot solve our skyrocketing health crises or bring exercise to all.” GWI research finds that only about one-third of the world’s population participates in recreational/leisure physical activities on a regular basis. The reason? Lack of time is cited, along with access and money. In a stunning finding, the GWI found that only 3-4% of the world’s population taps into the commercial fitness industry.

      Getting more movement in your day is essential

      But if your gym is too far away or you’re hard-up to pay for boutique gyms, there are other clever ways to get more movement in your day. Adding more movement is essential. Per the GWI, “Physical inactivity is now the fourth leading cause of death and the pandemic only increased our sedentary behaviour. The WHO estimates that physical inactivity will cause 500 million new cases of preventable diseases, and $300 billion in treatment costs, from 2020-2030, if things do not change.” Plus, the University of South Australia researchers found that exercise is 1.5 times better at helping depression than meditation and therapy.  Adding more movement is also a clever way of losing weight, since the more you move, the more calories you’d burn.

      In SA, we’re blessed with parks, beaches and tons of natural resources begging us to get outside and enjoy them. But you don’t always need to go far to move more. We’ve picked the brains of trainer Kirsten Johnson, who regularly advocates for adding more movement, for tips.

      Go for walks

      It’s age-old advice that stands the test of time. You just gotta walk more. “Going for a 20-minute walk first thing in the morning can start your day off right while avoiding all hurdles,” says Johnson. You don’t even need a sports bra. “Keep your pj’s on, pop on shoes and a hoodie and get out the door,” she adds.

      Park further away

      Most of us are prone to parking as close to the entrance as possible, but here’s an ace way to get more steps in. “Simply parking further from the shop you’re heading into will make you walk a few extra hundred steps every time you do it,” says Johnson.

      Time your movement

      Per the University of Michigan, you should move for three minutes every 30 to 60 minutes. That means getting up and walking around, grabbing a coffee, or anything that keeps you going for three minutes. Plus, those three minutes help boost your energy levels, so you’re better at the next task. Set up a timer on your phone or computer if you’re struggling.

      Leverage waiting time

      “There are tons of times during the day we spend waiting. While the kettle boils, food in the microwave, brushing teeth – use the time to do something small, it all adds up,” says Johnson. Instead of checking your phone, Johnson suggests slow squats, calf raises and arm circles. “All of this is movement, which might seem small, but they add up!” she says.

      Be less lazy

      “My mom has always been the person who will get up and fetch things for others, often upstairs or in another room,” says Johnson. “When I asked her about it she said it’s about serving others and in return you serve yourself with more movement. Truly inspiring, and I carry this mentality throughout my day. No movement is gone unrecognised by your body.”

      Try standing

      When you’re standing, you’re more likely to move your body. Plus, working while standing improves executive function, or the ability to break down tasks, per the University of North Carolina at Chapel Hill.

      Show up for yourself

      Johnson’s workout app, FBK, costs just R85 and uses only your own body weight. Carve out time in your day to move, she says. “Plan movement into your routine as a non-negotiable. This doesn’t mean one hour in the gym. Eliminate hurdles; workout at home,” Johnson says.

      Pick movement dates

      “I think this idea has become more popular over the last few years but it’s worth mentioning. Meeting a friend over a cup of coffee does not have to be a static venture,” says Johnson. “Meet for a walk with coffee, catch up on each other’s lives and get your movement in. Win-win.” More

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      Ultimate Sleep Hack Or TikTok Fad? The Colour Of Sound Explained

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      The sheer volume of sleep hacks on TikTok is enough to keep you up all night. And the one that never fails to crank up the views is utilising different colours of sound to get you to sleep.

      Sure we’ve all heard of white noise before, but did you know there’s also pink, brown, green and even blue noise too?

      Although the biggest brains in the sleep business say evidence on the efficacy of noise to get you to sleep “is inconclusive and very low quality at this point,” (thanks Dr Mathias Basner, professor of sleep at the University of Pennsylvania and author of the world’s biggest review of noise as a sleep aid), you can’t keep a good TikTok trend down.

      And, while the noise itself might not trigger sleep alone, Michael Grandner, who directs the Sleep and Health Research Program at the University of Arizona, says there’s no denying it can help you catch some Zzzzs if used in a certain way.

      “White noise machines work through a process called sound masking or noise masking,” he says. “They create a blanket of sound around you that absorbs other sound waves so that little creaks and cracks and cars driving by don’t quite make it to your brain and you don’t respond to them.”

      But which hue is the sleep sound choice for you?

      What White Noise Does For Sleep

      What Pink Noise Does For Sleep

      If you find white noise too intense, it could. because it delivers the same sound frequencies all at the same intensity.

      Pink noise offers a louder low frequency with softer high ends, which makes it slightly smoother than white noise.

      Studies have shown that pink noise can both aid people in getting to sleep and also have a positive influence on supporting deep sleep and memory. 

      What Brown Noise Does For Sleep

      Brown noise has been trending on TikTok for a while now, with 84.3 million views for videos featuring the hashtag and counting.

      Brown noise offers a deeper and stronger tone, the lower frequencies can block out external noise while soothing the mind and making it easier for people to sleep.

      There’s also anecdotal evidence to suggest that brown noise can help block out the internal monologue that many people experience, especially at night when we have no other distractions to keep our minds from wandering. 

      What Green Noise Does For Sleep

      Green noise is a variation of white noise in the middle of the spectrum, as the name insinuates it utilises similar sounds to that you may hear in nature.

      Green noise is said to help restore calm and promote relaxation. It does this by providing a “sound mask” to other ideas, feelings, sensations, and sensory experiences. Because green noise is more pleasing, it may be a more appealing choice than the typical white noise.

      What Blue Noise Does For Sleep

      Because there are few deep tones in blue noise to help balance its energy, which is primarily concentrated at the high-frequency end, it almost sounds like water spraying out of a hose nozzle.

      Although that doesn’t sound very tranquil, blue noise does a wonderful job of severely disguising outside noises. That is, if you’re not sensitive to high-pitched sounds.

      Again, there’s been little scientific research into the effectiveness of blue noise, in comparison to its other colourful counterparts, however, that’s not to say it’s not worth trying if some of the other sounds don’t help.  

      The post Ultimate Sleep Hack Or TikTok Nonsense? The Colour Of Sound Explained appeared first on Women’s Health. Words by by Kara Byers. More

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      6 Green Flags Your Body Is on the Path to Optimal Health

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      Whether it comes to a romantic partner or an interview, we often can spot red flags from a mile away, but we could all afford to put a spotlight on the green ones too. You know, the signs that give you the thumbs up that you’re heading in the right direction with your health, relationships, career, or all of the above. While we can more easily identify growth in our relationships and work, it’s not as black and white gauging our progress with our wellness (health is way more than just the number on the scale or pants size, after all). The good news is there are some general clues the body tells us that indicate good health (consider them gold stars). Ahead, we’ve rounded up some of the green flags that prove you’re becoming the healthiest version of yourself. BTW, these aren’t the only green flags; we all have unique bodies and paths toward greater well-being, but these green flags can serve as a starting point. 

      1. You wake up feeling refreshed
      There’s nothing like waking up bright-eyed and bushy-tailed, ready to take on the day. And thanks to you falling asleep in under 30 minutes and sleeping solidly straight through the night without waking up more than once, feeling rested, restored, and energized upon waking up in the AM is the norm for you. Plus, you know better than to hit the hay and wake up at inconsistent times, get trapped in the hamster wheel of TikToks close to bedtime, sip on an espresso after 2 p.m. (yes, you also skip your favorite nightcap in the name of a good snooze), or keep your bedroom warmer than 72 degrees. Because PSA: Sleep is essential for our bodies and minds to release toxins and recharge, and when we have consistent nights of blissful Zzzs, we reap the benefits of better brain function, improved emotional regulation, a healthy immune system and weight, and decreased risk of developing chronic diseases. 

      2. You have consistent energy throughout the day
      Repeatedly throwing back one cup of coffee after the next ’til you’ve lost count to get you through the work day: You’ve been there, done that. But as you’re healing your body, you’ve bid adieu to needing a cat nap or your afternoon caffeine pick-me-up just to function. Instead, you’ve picked up a workout routine that you enjoy and stick to, you nosh on whole, nutritious foods (most of the time), and you meditate, journal, and call your sister and BFF on the reg to tame any stress. The best part? You have the physical and mental energy to do the things you want to do. You crush your workouts (heavier weights, who dis?), you’re able to check off a work project without any distractions (bye, bye, brain fog!), and you let the little things slide (a 20-minute wait at the doctor’s office? no biggie). Afternoon slump, who? 

      3. You have regular and healthy bowel movements
      Real talk: Your bowel movement schedule (or lack thereof) is a window into your gut health. Sure, you may have struggled with digestive drama in the past (looking at you, stomach pain, bloating, and constipation), but out with the old habits, in with the new. You’ve prioritized staying hydrated (you aim for about 11.5 cups (2.7 liters) of fluids a day) and stick with foods rich in antioxidants, antimicrobials, prebiotic fiber, and resistant starch. You stocked your kitchen with eats like asparagus, spinach, berries, sweet potatoes, oats, barley, legumes, and fruit to help fight inflammation and support a healthy gut microbiome. 
      The result? Your bowel function is normal, AKA they are soft but solid, are easily passed, and happen regularly (at least once a day). The previous pain and bloating? Gone. And because you’re thorough AF, you keep a food journal so that in the event that abdominal pain, excessive bloating, or diarrhea rear their ugly heads after eating certain foods, you can pinpoint the culprit(s). Your new MO: Happy gut, happy life. 

      4. If you menstruate, you have regular cycles
      If there’s one telltale sign you’re in good health, it’s having Aunt Flo visit consistently with minimal symptoms (read: your hormones are healthy). You know this to be true since you were once all too familiar with the symptoms of a hormonal imbalance (such as irregular periods, weight gain, fatigue, PMS, low libido). But you took matters into your own hands when you healed your hormones naturally by syncing to your cycle (otherwise known as the Cycle Syncing Method ®)—adjusting your eating, exercising, and lifestyle habits according to the phase you’re in. For example, during your menstrual phase, you swap your HIIT workouts for walking and Pilates. Bonus points: You’ve noticed that cycle syncing not only keeps your cycle consistent, but it also helps you burn more fat and build more muscle, while encouraging you to reconnect with your body.

      5. Your mood is noticeably better
      Let’s face it: Life isn’t all sunshine and rainbows, but because you’ve made it a point to carve out time for self-care, mindfulness, and connecting with others, you’re not in a constant funk, you don’t feel stressed out 24/7, and you feel happier overall. Whether it’s gratitude journaling, catching up with old friends over coffee, weight lifting, attending therapy, or setting social media boundaries, you notice a difference in how you handle stress and your overall mood. However, when you find yourself in a season of hardship, you feel and process all emotions without judgment, practice self-compassion, and remind yourself everything is temporary–including hard times.

      6. You have clearer skin
      J.Lo’s got nothing on you and your dewy, sun-kissed glow. That’s right: your breakouts, eczema, and rashes are a thing of the past, your complexion is even-toned, and there’s no denying your skin is hydrated and supple. The skin is a great indicator of your overall health (it’s the body’s largest organ, FYI), so you listened to what it was telling you. Your skin glow-up didn’t happen overnight, of course—it took months of nourishing your body with antioxidant and omega-3-rich superfoods (there’s no denying the gut-skin connection). Plus, it doesn’t hurt that you have green flag #1 down to a science (beauty sleep is a real thing).

      6 Green Flags You’re Becoming Your Best Self More

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      Revolutionizing Brain Health: 8 Secrets From America’s Leading Neuroscientist

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      Some people obsess over celebrities, and others swoon over athletes or politicians, but I geek out over health professionals like Dr. Daniel Amen. As the author of 10 New York Times bestsellers, a top psychiatrist, and the founder of Amen Clinics (where he’s scanned the brains of more than 210,000 patients), Dr. Amen is the expert on how to keep your brain healthy. Why should we care about our brain health? Some of the most common diseases in the world are directly linked to your brain, including Alzheimers, PTSD, depression, and anxiety, yet the brain is not often looked at during routine medical check-ups. It’s only when more serious symptoms occur that the brain is finally addressed.
      Dr. Amen is working to change that process and shed light on why maintaining a healthy brain is just as important as maintaining a healthy body. By ensuring our brain is healthy, we may be able to avoid detrimental diseases and live a long and healthy life. Ahead, tips on how to maintain optimal brain health Dr. Amen recommends to every patient. 

      Meet the expert
      Dr. Daniel Amen
      Physician, Adult and Child Psychiatrist, and Founder of Amen Clinics
      Dr. Daniel Amen’s mission is to end mental illness by creating a revolution in brain health. He is dedicated to providing the education, products, and services to accomplish this goal.

      1. Get 7-9 quality hours of sleep per night
      We all know what it’s like to wake up from a bad sleep versus a good one, but how exactly does sleep affect our brain? When we’re sleeping, we enhance cognitive function. Getting high-quality sleep every night fosters attention, memory, problem-solving, creativity, and numerous other aspects of thinking. On the other hand, recurring poor sleep can lead to a higher risk of cognitive decline and dementia. One study even looked at the connection between sleep, memory, and aging and discovered that as we age, our quality of sleep deteriorates, which then leads to a decline in establishing long-term memory. Dr. Amen emphasizes the importance of prioritizing sleep for good brain health by eliminating anything that might interfere with your sleep, such as caffeine or alcohol. If you are still struggling, he recommends looking into supplements such as magnesium, L-theanine, and 5-HTP, or trying hypnosis. 

      2. Eat a brain-healthy diet
      Fun fact: Certain foods are better for your brain than others. In his cookbook Change Your Brain, Change Your Body, Amen provides recipes and details on how to cook for your brain. Dr. Amen emphasizes increasing omega-3 fatty acids by eating fish or fish oil as recent research has revealed that diets rich in omega-3 fatty acids may promote a healthy emotional balance. He also recommends drinking lots of water since your brain is 80% water and even slight dehydration can raise stress hormones, which can damage your brain over time. Lastly, he suggests loading up on antioxidants as they significantly reduce the risk of cognitive impairment. Some fruits and vegetables high in antioxidants include blueberries, blackberries, strawberries, spinach, raspberries, Brussels sprouts, broccoli, beets, avocado, and kiwis. 

      3. Exercise your brain for 15 minutes a day
      Einstein said that if a person studies a subject for 15 minutes a day, every day for a year, they will be an expert. Dr. Amen repeatedly uses this quote as the brain is a muscle, and the more you use it, the better it will work. Learning enhances blood flow and activity in the brain, and if you go long periods without learning, you start to lose some of the connections in the brain and can struggle more with learning and memory. But learning doesn’t mean you have to sign up for a course (although that’s an option too). It can also mean reading, playing a musical instrument, speaking a new language, taking up a new hobby, practicing meditation, and playing games like Scrabble or chess. 

      4. Maintain good blood flow throughout the body
      On a recent episode of The Diary Of A CEO with Steven Bartlett podcast, Dr. Amen discussed the effects of blood flow on the brain. Healthy blood flow throughout the body is how we stay alive, and Dr. Amen shared that certain factors can affect your blood flow, including caffeine, alcohol, nicotine, marijuana, and a sedentary lifestyle. It’s probably not top of mind to think about healthy blood flow, but reducing your intake of certain substances and ensuring you get thirty minutes of exercise daily means you are already on the right path to getting there. If you sit at a desk most of the day, try taking short breaks for walks or investing in a desk treadmill. 

      5. Stay socially connected 
      As human beings, we are biologically social. Our survival is inherent in our connection to other people, so it’s no surprise that a lack of social connection can be a detriment to our brain health. A new study from the Journal of Gerontology showed that socialization in older adults can have an impact on healthy cognitive aging and be protective against dementia. We are constantly activating our brains when we are social through talking, listening, and learning. Loneliness, on the other hand, can lead to depression, anxiety, and even addictions. According to social-connectedness expert Julianne Holt-Lunstad, the damage associated with being lonely was found to be equivalent to smoking 15 cigarettes a day. While having some alone time is beneficial for our health, the feeling of constant loneliness is not. 

      6. Maintain healthy oral care
      It turns out that regularly flossing and brushing your teeth is good for a lot more than just oral care. Studies have recently shown that gum disease, missing teeth, and other signs of poor oral health can contribute to your brain health, particularly the risk of stroke. An analysis done by the American Stroke Foundation found that those with poor oral care (cavities, missing teeth, needing dentures) represented a 24% increase in white matter hyperintensities visible on MRI images. In other words, those with overall poor oral health had increased damage to the architecture of the brain. So if your dental hygienist can’t convince you to floss, do it for the health of your brain. 

      7. Protect your head from injury
      If you’ve seen the movie Concussion, you know why protecting your brain from injury is crucial. While the skull is thick and hard, the brain is soft, and just one injury can cause severe damage, Dr. Amen shared. There are simple steps you can take to protect your head from an injury such as wearing a helmet, wearing a seatbelt, and staying away from contact-heavy sports, but there are also other ways to avoid injury that might not be as obvious. Injuring your brain doesn’t just mean causing damage physically; emotional trauma also affects the brain and can leave long-lasting effects, so speaking with a licensed therapist to work through trauma can help to heal the brain over time. 

      8. Love your brain
      Dr. Amen shared that he first started caring about his brain when he did a scan of it and saw it for the first time. It took actually seeing his brain for him to finally start taking care of it. Of course, most of us aren’t going to have that same experience of seeing our brains (as much as I would like to), but that doesn’t mean we can’t start caring for them. Asking yourself the question, “Is this healthy for my brain?” in your day-to-day life will make following the above tips easier until one day they just become a part of your natural routine. 

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