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      I’m Always Tired: Here Are 5 Things I’m Adding to My Routine to Combat Exhaustion

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      Everyone knows someone who can fall asleep anywhere and at any time, and if you don’t, now you do. It’s me. I am that someone. I have a habit of falling asleep in the car, on a plane, at someone else’s house, at a movie theatre, at a bar (OK, that only happened once), but you get the point. I am always down for a little nap, but it’s not because I’m lazy, I’m just always battling exhaustion. It’s a great problem to have when I am on a long flight and want to fall asleep, but overall, exhaustion isn’t so great because I’m an adult who has a career and responsibilities that need tending to.
      After yawning one too many times on a Zoom call, I decided it was time to make some changes in my routine because I needed more energy and I needed it stat. Always one to lean on products and routines that prioritize wellness over quick fixes, I have found five things that have helped me combat exhaustion, and I am sharing them with you all here:

      1. Energy Capsules
      I am a coffee girly through and through, but I know myself better than to think I can have more than two cups of coffee. Especially if I reach for a cup in the afternoon, I start to bounce off the walls, immediately get a headache, and then crash from the jitters. For this reason, I have not allowed myself to have coffee past 10 a.m. in a long time. But when I do need some extra caffeine, I always reach for Equilibria’s Energy Capsules because they have the same amount of natural caffeine as a standard cup of coffee but the caffeine is paired with L-Theanine which is an amino acid that helps reduce mental fatigue and supports calm alertness. Taking up to two of these capsules when I need to get in the zone and have focused energy has been a game-changing addition to my routine. Try them out for yourself and use code THEEVERYGIRL for 20% off your first order at Equilibria!

      EQUILIBRIA
      Energy Capsules
      Equilibria’s Energy capsules deliver calm, focused energy so your mind and body can operate at peak performance. Since they get to work in 30-60 minutes, your energy is back in action in no time.
      Use code THEEVERYGIRL for 20% off + get a FREE Nourishing Body Oil for a limited time only!

      2. Low-Intensity Exercises
      Back in the day (AKA before I turned 25), I would wake up and head straight to a high-intensity, bootcamp-style workout class 5-6 days a week. Looking back, I don’t know how or why I did that, but my routine looks a lot different now. While I still love a sweaty HIIT class every now and then, adding yoga and pilates into my routine has drastically helped me feel less run down and tired on a day-to-day basis. I have also been incorporating long walks on the weekends and even during my lunch break sometimes for a little refresh and boost of energy.

      3. Greens Powders
      Greens powders are absolutely everywhere right now including, but not limited to, all influencers’ morning routine videos, ads on Instagram and TikTok, commercials on podcasts, and even the end caps of my local grocery store. I can’t escape them even if I tried, and trust me, I did. But after a long time of trying to avoid buying into the hype, I gave in and to my wallet’s despair, I truly am better for it. Instead of starting my morning diving headfirst into a pot of coffee, I start with a huge glass of water and my greens. The vitamins, minerals, and adaptogens that are included in some of my favorite powders help deliver steady energy that lasts throughout the day.

      Greens Supplement
      These tablet support your energy with instant nutrients. All you have to do is drop one tablet in a glass of water, let it dissolve, and drink up.

      4. Breathwork
      I know that breathwork sounds woo-woo, but studies have shown that by incorporating high-frequency breathing, people can increase their ability to sustain attention. And when I am dosing off midday, it’s just what I need to get back into action. After a few minutes of guided breathwork (I love the Breathwrk app!), I feel better equipped to stay on task and power through my to-do list. And the best part is that it only takes a few minutes, so whenever I am feeling the effects of exhaustion and need a pick me up, I like to rely on this super quick but effective practice.

      5. Balanced Snacks
      I really do wish that popcorn and chocolate were enough to power me through the day, but your body runs off what you feed it, and I need a little more support than my favorite movie theatre snacks to beat exhaustion. In between my regular meal times, I reach for snacks that have whole grains (like oats, brown rice, and quinoa), healthy fats (like nuts, seeds, and avocado), protein (like eggs, chicken, and protein powder), and fiber (like beans, berries, and chia seeds). While I might not always check all the boxes, I notice that when I reach for more balanced snacks, I don’t feel as tired throughout the day. Some of my favorite snacks are protein bars, crackers or veggies with hummus, smoothies, and apples with peanut butter.

      Protein Bar
      RX Bars are the snack I reach for the most—both at home and on the go when I need a pick me up. They have simple ingredients, come in tons of flavors, and are high in protein.

      Tired of Feeling Tired? Here Are 10 Ways To Get Better Sleep by Tomorrow

      This post contains a sponsored inclusion of Equilibria, but all of the opinions within are those of The Everygirl editorial board. More

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      Drinking Tea Balanced My Hormones–Here’s Everything You Need to Know

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      Toward the end of 2019, I decided that I wanted to get pregnant. I was 34 years old at the time, but quickly approaching the mile-marker that would earn me the horrific (and outdated) label that all pregnant people receive after turning 35: “geriatric.” Suffice it to say, I was nervous about conception, so I took it upon myself to deep-dive into the science of fertility. What I unearthed made me seethe with rage. Not because the outlook was grim (quite the contrary), but because most of what I discovered I had never learned in school. Throughout all my health classes growing up, the breadth of hormonal health had been almost entirely encapsulated in a video of a live birth and a few tips on how to discreetly use a tampon. The audacity. 
      On the other side of my anger, however, was hope. And a renewed sense of awe for the human body. In my journey to get pregnant, I worked with a functional nutritionist to enhance my diet and stumbled upon fertility teas designed by Ariele Myers, a licensed herbalist, board certified acupuncturist, and fertility specialist who founded the company, Wisdom of the Womb. In that time, I experienced two shocking takeaways: 1. hormones affect so much more than fertility, and 2. tea works fast. I reached out to Myers for her take on how to embrace hormonal health and to answer all your (and my) burning questions about how tea can be used to heal hormones.

      Meet the expert
      Ariele Myers
      licensed herbalist, board certified acupuncturist, and fertility specialist
      Myers founded Arieles Apothecary, where she worked with some of the top Reproductive Endocrinologists and IVF centers in the country to help hundreds of women on their hormonal health and fertility journeys. In 2016, she founded Wisdom of the Womb, an online platform to educate on all things reproductive health.

      In this article

      My experience with drinking tea for hormonal health
      Before trying to conceive, the biggest step I’d taken for my hormonal health was to stop taking birth control after nearly 15 years of use. I worked with an acupuncturist and took Chinese herbs to help get my cycle back on track. It took almost two years to get my period back on a regular cycle. At that point, I assumed my body would regulate naturally on its own, but it didn’t. I also assumed that the heaviness and pain I experienced on my period was normal. It wasn’t until about three months into drinking Myers’ tea blends, when I noticed my PMS symptoms had practically vanished and my flow was far more manageable, that I realized how out of whack my hormones must’ve been.
      My new pain-free cycle surprised me, but what shocked me more was how the rest of me felt: my energy was consistent, my metabolism seemed to be working on my side, my digestive issues were less noticeable—I felt like I’d unlocked a code to health nobody else was talking about. 
      Now, look, I know it would be easy to wonder if other lifestyle choices made an impact, and the reality is that, yes, all areas of our life can contribute to or detract from our hormonal health, but I can firmly say that I’ve been into nutrition and health my entire life and I’ve never experienced a cycle change from diet alone, at least not to this degree. Though I had been working with a nutritionist at the same time as drinking the teas, we were in the midst of gut testing and focusing on simple dietary changes like portion control and mindful eating. Though I was certainly not crafting a meticulously controlled experiment, the biggest change in my lifestyle at the time was the addition of Myers’ blend of herbal tea, so I had reason to believe it was the catalyst for the change I’d experienced.
      Though my intention was to enhance fertility, I was actually just healing my hormones to create the optimum fertile environment in my body. Better periods were a sign that I was doing just that. So even if you’re not trying to conceive and are simply wanting better periods or overall healthier hormones, these herbal teas may help you too. Myers’ assessment asks about the quality of your monthly flow, and whether you’ve been diagnosed with fibroids, PCOS, or endometriosis, so the teas recommended for you could still support you wherever you’re at, regardless of whether you want to get pregnant. It’s worth noting that the assessment is targeted for people with uteruses—but Myers does offer a fertility tea for male bodies, to support sperm motility and count.

      How does tea affect hormonal health?
      The teas I am referring to are herbal in nature, which can be derived from a variety of dried herbs, spices, flowers, fruit, seeds, roots, or leaves of other plants. A multitude of herbs have been used for thousands of years in various cultures and practices like Traditional Chinese Medicine to treat all kinds of ailments, hormonal imbalance among them. “Specific herbs gently nudge our body in the direction of balance and encourage our body to get the rest of the way there, rather than just stifling symptoms,” Myers explained.
      Each herb has its own healing properties that can affect the nervous system and endocrine system, which are deeply interconnected. For example, serotonin is a neurotransmitter that also acts as a hormone. Some studies suggest that the herb Rhodiola can influence serotonin by allowing it to pass more easily through the blood-brain barrier. Other herbs like Red Clover are rich in isoflavones, compounds that can directly affect the estrogen levels in your body. 
      Since the benefits come from the herbs, you technically can ingest the herbs in multiple different ways (from cooking them to taking them in pill form) but tea goes down easier and can become a habit without much resistance. Myers explained that she used to craft herbal formulas for patients who attended her fertility wellness center, but the formulas tasted horrible and patients never kept up with them. She also tried to put herbs into pill form, but they would need 9-12 capsules a day in order to get to the desired potency, so she found that tea was the easiest form for patients. Herbal teas are particularly easy for your body to absorb– specifically by the gut–which makes their healing properties especially potent.

      Which tea is right for you?
      Not all herbal teas are created equal, and not all teas are particularly beneficial for your hormonal health. You’ll want to focus on herbs that speak to your specific needs. This is why Myers is hesitant to prescribe a one-size-fits-all remedy for the masses. “It’s always a little tricky to say, ‘this one is good for everyone’ because every herb has energetic properties. On a very basic level, it may be cooling or warming, upward moving or downward moving, etc. So it’s important to have a sense of what’s going on in a woman’s body before she decides to take something.”
      For example, Myers told me that Vitex is a popular supplement for fertility, but for some women, too much might actually warm their body too much. And while an herb like lemon balm might be a better fit for that person, if someone with hypothyroidism were to take it, it could exacerbate their condition. So if you’re feeling excited about using tea as a hormonal remedy, the best place to go is straight to an expert’s office. You can also visit Myers’ site to take her fertility assessment. This is what I did when I was trying to figure out which tea blend would be best for me. I ended up cycling between Myers’ B*tches Brew, Fertile Mama Tea, and the Detox blend, which I took at various stages in my cycle, as per the instructions on the bags.
      But if you don’t want to get specific and are looking for a tea that is super gentle and generally hormone-friendly, Myers suggests reaching for an adaptogen. “If I had to choose a few very balanced herbs that support most women, I’d choose Ashwaganda and Rhodiola. Adaptogens are bimodal, meaning they can help you both sleep better and have better energy and help you function more optimally overall,” she said. “If there’s any anxiety or stress, Magnolia Bark is an amazing calmative that promotes overall health.” Remember, your nervous system and your endocrine system are deeply intertwined, so herbs that help relieve stress in the body are likely to benefit your hormonal functions.

      Do you need to drink it hot or cold?
      I asked this question on a whim, but was surprised to learn that when it comes to hormonal health, Myers suggests drinking hot tea over cold. “In terms of Chinese Medicine, we want to keep our womb warm, and because our digestive organs sit so closely to our reproductive organs, drinking or eating anything cold should be avoided.” As an iced tea fan living in a warm climate, this is a minor blow. But it makes sense the way Myers frames it: “Think about going out on a warm day versus going out on a cold day: my body and shoulders tense up as soon as I feel cold. The same thing happens to our insides when we introduce cold, so warm, warm, warm.”
      If you’re wondering exactly how hot to take your hot tea for greatest therapeutic impact, Myers suggests pouring almost-boiling water over the blends and letting them steep for ideally 15 minutes. The warmth itself is so nourishing and healing, it can relax our reproductive systems. 

      Beware: All the tea rules change if you are or become pregnant
      When I ended up getting pregnant while drinking Myers’ tea blends, I had to “discontinue use” (per the instructions printed on the bag) after a positive pregnancy test. It might seem strange that the same herbs that provide such an optimal environment for the womb preconception can be disruptive post-conception, but the body needs different remedies for different states of being. Unfortunately, there’s a lot of misunderstandings around which herbs are gentle versus unsafe for pregnancy. “Something as mild-seeming as chamomile isn’t ideal for pregnancy and was actually used by many of our ancestors to avoid conception,” Myers told me.
      And red raspberry leaf (which is hotly contested on pregnancy forums) is often feared as an herb that will lead to early labor contractions, but Myers claims that red raspberry leaf tea has been used for centuries during pregnancy to strengthen the uterus and actually maintain a pregnancy. “It doesn’t promote contractions, but can make them stronger once you’re in labor,” she explained. That said, if an herb ever makes you anxious, the best case scenario is to trust your gut. Anxiety is a major buzzkill for hormones, anyway.
      The general rule of thumb, as Myers explained, is that, “Any herb that strongly invigorates the blood, like Black Cohosh or Dang Gui, should be avoided once pregnant, but they can actually help promote implantation. I usually say that up until a positive pregnancy test, there’s not much that will be detrimental to a healthy, viable pregnancy… it’s the long-term, extended use of large quantities of an herb that could be problematic.” If you are interested in using teas for hormonal balance (whether you plan to become pregnant or not), always consult an expert such as an herbalist or TCM practitioner and work with your doctor to make sure it fits in with your overall health plan. And if you are or plan to become pregnant, immediately discuss all supplements, teas, foods, and routines with your doctor to come up with a plan that’s best for you.

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

      The Everygirl’s Guide to PCOS More

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      Salt Deficiency: 9 Disturbing Signs You’re Really Not Eating Enough Salt

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      Ah salt… The crack cocaine of dinner parties. These health-conscious days, a raised eyebrow as you reach for the shaker is par for the “course”, given that too much salt can be detrimental to otherwise healthy bodies.

      But what if we told you that too little salt can also be bad for you? Yup: Sodium is actually a mineral that’s fairly critical for a number of your bodily functions, including fluid balance, blood pressure management and the nervous system.

      A condition called hyponatraemia results from a low level of sodium in the blood, and it’s caused by… you guessed it: Too little of this maligned condiment. In fact, head’s up Fit Fam: Hyponatraemia may be caused by drinking too much water, for example during strenuous exercise, without proper replacement of sodium, which could lead to a salt deficiency. Electrolyte drinks, on the other hand, replenish sodium stores.

      READ MORE: New Research Shows Where Women Carry Fat Could Protect Them From Brain Disease

      What Causes Low Sodium Levels?

      A string of medical conditions can lead to low sodium levels in the body: kidney failure, congestive heart failure, adrenal insufficiency, hypothyroidism and cirrhosis of the liver. Anorexia and certain meds can also cause a sodium imbalance. But it can also result when sodium is lost during prolonged sweating and severe vomiting or diarrhoea.

      For the majority of us, the only time this would be an issue is if you have a diet severely low on salt, or you’re doing some mega training accompanied by mega sweating. Drinking too much water during exercise may dilute the sodium content in your blood, and dehydration also causes your body to lose fluids and electrolytes, which may cause your sodium level to dip. So you need to get that balance right.

      READ MORE: How To Use Genetic Testing To Improve Your Health

      So, What Should You Watch Out For?

      In long-term (chronic) hyponatraemia, where the blood sodium levels drop gradually over time, symptoms can be very non-specific and can include:

      Headache

      Confusion or altered mental state

      Seizures

      Decreased consciousness

      But the more subtle symptoms include:

      Restlessness

      Muscle spasms or cramps

      weakness

      dizziness

      Tiredness

      All of which can be accompanied by nausea and vomiting.

      How Is Salt Deficiency Diagnosed?

      The symptoms of hyponatraemia are not specific, so you’d need to pop in on your doc for a blood test to measure your sodium levels.

      READ MORE: 5 Things We ALL Do To Avoid Germs, That Are Actually Useless AF

      And How Is It Treated?

      Mild hyponatraemia may not require treatment other than adjustments in diet, lifestyle or meds. For severe cases, treatment often involves intravenous fluids and electrolytes.

      And If You’re Feeling Daring…

      Believe it or not, there are people out there who swear by downing pickle juice after a particularly heavy workout. This age-old remedy apparently works because pickle juice is made up mostly of water, vinegar and… salt. But, because there’s a bunch of conflicting evidence on its benefits out there, we suggest sticking to your regular electrolyte drink. More

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      8 Natural Laxatives That Actually Work To Relieve Constipation

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      Women are talking more about their bodies than ever, but one common issue is still pretty taboo: constipation (and laxatives).

      Well, we’re here to change that! After all, 16 percent of women regularly suffer from difficult bowel movements, while even more of us deal with it every once in a while, according to research. Fun fact: Constipation is more common in women than in men, possibly due to hormones. Yep, there’s no end to the list of things that can throw your bathroom habits out of whack. Think: your monthly cycle, dietary changes, stress, sleep problems, and even travel. Seriously, what’s that last one about???

      If you’re feeling blocked up, don’t wait more than two or three days before dealing with it, says Lisa Ganjhu, a gastroenterologist and clinical associate professor of medicine at NYU Langone Medical Center. “Your body is going to tell you it’s uncomfortable, so pay attention to it,” she says.

      And, good news: It can be pretty easy to get your bowels moving without any medication. “Natural laxatives are definitely gentler than some of the prescription laxatives, and even a little gentler than what you can get over the counter,” she says. Bonus: You probably have some of them already hanging out in your fridge or pantry. Laxative foods to the rescue!

      Here, we share eight natural laxatives that can get your bathroom habits moving again. Better yet, integrate them into your regular diet to keep things, well, regular:

      1/ Water

      Just like staying hydrated is good for the rest of your body, it’s helpful for your digestive system, too. “Water basically lubricates everything and softens the stool,” says Ganjhu. “The whole point of the stool getting to the colon is for it to try to absorb all of the extra water [along the way] in order to solidify.”

      The longer stool stays in the colon, though, the longer the water has to get sucked back out of it, eventually becoming rock hard—ouch. “Getting fluid back into your body helps to soften the stool and stimulates the colon to empty out,” she says.

      READ MORE: 6 Reasons Why You’re Pooping A Whole Lot More Than Usual

      2/ Greek Yoghurt

      Yoghurt and other probiotics are generally good for your gut and for digestion. “Whether you’ve got diarrhoea or you’re constipated, probiotics help your bowels because they reset your gut microbiome,” says Ganjhu. “We all have a billion bacteria in there, and if it’s not the right ones that are working well, that’s what can lead to indigestion, bloating, and changes in our bowels. Probiotics add more of the healthy bacteria to your gut and reconstitute your digestive tract with that good bacteria.”

      Look for Greek yoghurt varieties that list “live and active cultures” on their label, she recommends.

      READ MORE: Exactly Why You Get Gas And Diarrhoea On Your Period

      3/ Leafy Greens

      Leafy green veggies like spinach, kale, and cabbage are the densest in terms of fibre, which is what your system really needs in order to get moving. “That fibre stimulates the colon to contract — it gives it a sense of fullness, which it wants to push out,” says Ganjhu.

      Considering the fact that most people don’t get close to consuming the recommended 25 grams of fibre per day, upping your intake of leafy greens could be a quick way to jumpstart your digestive tract. Plus, leafy greens are chock full of magnesium, which can help naturally soften stool, she says.

      READ MORE: ​11 Ways To Get Rid Of Period Bloating, According To Gynaes

      4/ Aloe Vera

      You’ve probably used aloe for sunburns or in other beauty products, but you may have noticed the ingredient popping up on your grocery store shelves lately, most likely in juice form. “Aloe is one of the most common natural laxatives people are taking,” says Ganjhu. “It makes the stool a little more lubricated, which makes it easier to pass.”

      Research shows that aloe contains 75 vitamins, enzymes, minerals, and sugars, in addition to natural laxative compounds called anthraquinones, which up the amount of water in your intestines, help your body produce more mucus, and increase the contractions that keep food moving through your GI system.

      READ MORE: “Is It A Bad Idea To Have Sex While I’m Constipated?”

      5/ Chia Seeds

      You probably know if you leave chia seeds in water, they turn into a kind of jelly. That’s what makes them so helpful as natural laxatives, says Ganjhu. “In your system, when the chia seeds combine with liquid, they expand, and that gel-like texture makes it easy for the stool to move through the bowels,” she explains.

      And considering the fact that one ounce contains 10 grams of fibre, sprinkling some chia seeds into your meal is almost guaranteed to make you need to go.

      READ MORE: “How Often Should I Really Be Pooping — And What Can I Do About It?”

      6/ Flaxseeds

      One tablespoon of flaxseed contains almost three grams of fibre, according to the USDA, which is a lot for a tiny food that’s easy to hide in smoothies or salads. “All that extra fibre will stimulate the bowels,” says Ganjhu.

      The seeds contain “mucilage,” a gummy compound that coats your digestive system to make bowel movements proceed more smoothly. Flaxseed is also high in magnesium, so that can help stimulate the urge to go, too, she says.

      READ MORE: This Is What Happens To Your Body When You Hold In Your Poop

      7/ High-Fibre Fruits

      Like leafy greens, certain fruits are packed with fibre. Stock up on fresh fruits like berries, which “provide the fibre but won’t make you as gassy as leafy greens or apples and pears might,” says Ganjhu. Plus, the antioxidants in berries have anti-inflammatory properties that could soothe your GI system.

      Dried fruits such as apricots, figs, and — shocker — prunes are a good option, too. “Dehydrated food have a combination of dense fibre and extra sugar, which can increase the bowel movements,” she says.

      READ MORE: Are You Really Getting Enough Fibre In Your Diet?

      8/ Oils

      Consuming a bit of olive oil, mineral oil, flaxseed oil, or castor oil could lube up your bowels. “I prescribe a lot of olive oil or mineral oil,” says Ganjhu. “Just drink a tablespoon. It goes down your digestive tract and softens the stool, making it a little more slippery or softer so it doesn’t hurt as much as if you’re trying to pass a hard stool.”

      If the idea of knocking back a shot of olive oil makes you queasy, use the oil as a cooking agent or salad dressing. Just remember that this natural laxative option is anything but kilojoule-free. One tablespoon contains 502 kilojoules.

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

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      The Everygirl’s Guide to PCOS

      by

      Let’s be real: It’s hard being a woman, juggling career goals, side hustles, families, and relationships. And if you’re one of the five million US women of child-bearing years affected by polycystic ovary syndrome (AKA PCOS), throw in having to manage symptoms like irregular periods, excess body hair, weight gain, and acne, leading to shame, frustration, and isolation, and in some cases, anxiety and depression.
      While PCOS affects 4-20% of women of reproductive age worldwide (and is more prevalent among Women of Color), it has yet to be recognized as an important global health problem. What’s more, its prevalence, diagnosis, and management remain some of the most confusing factors of PCOS. But thanks to celebrities like Keke Palmer and Victoria Beckham and the #pcoswarrior community openly sharing their personal experiences with PCOS and demonstrating the importance of prioritizing self-care and self-advocacy, there is now a greater awareness of the disorder and its typical symptoms. More good news: I asked PCOS specialist and hormone expert Dr. Anna Arabyan to give us a crash course on PCOS. Without further ado, The Everygirl’s guide to everything you need to know about PCOS.

      Meet the expert
      Dr. Anna Arabyan
      PCOS Specialist, Hormone Coach, and Founder of NutraFemmeRX
      Dr. Anna Arabyan is a faculty member at the USC Leonard Davis School of Gerontology. Her passionate advocacy for women’s hormonal health and palliative care guide her clinical and teaching interests relating to healthy aging, symptom management, and overall wellness.

      In this article

       
      What is PCOS?
      While there are many definitions of it, Dr. Arabyan put it simply: “Polycystic ovarian syndrome (PCOS) is a hormonal disorder that affects women and can cause irregular periods, high levels of androgens (male hormones) leading to acne, excessive body/facial hair, and polycystic ovaries (enlarged ovaries with small fluid-filled sacs that surround the eggs).” Although the aforementioned are common telltale signs of PCOS, it can manifest differently from person to person. Also, Dr. Arabyan said it’s important to note that not all symptoms need to be present to diagnose PCOS. “The term ‘polycystic’ is a little misleading as not everyone with PCOS has polycystic ovaries,” she explained. “A missed ovulatory cycle (even with a bleed or period) can also indicate PCOS.” Therefore, it’s important to get to know your body and educate yourself on the four phases of the menstrual cycle. 
       
      What are common causes?
      One symptom of PCOS that tends to come up more than others is insulin resistance. In fact, insulin resistance affects 50%–70% of women with PCOS, resulting in the simultaneous presence of two or more diseases or medical conditions including metabolic syndrome, hypertension, and diabetes. “PCOS is caused by a combination of genetic and environmental factors, with the most common underlying cause being insulin resistance,” Dr. Arabyan agreed. “This occurs when cells in the muscles, fat, and liver do not respond well to insulin, leading to hormone imbalances.” Physical signs of insulin resistance can come in the form of skin tags and dark, velvety patches of skin around the armpits, groin, and neck, but to confirm diagnosis, your healthcare provider may order blood tests to determine your glucose levels and cholesterol.
      According to the National Polycystic Ovary Syndrome Association, an estimated 50% of the women with PCOS are undiagnosed because the symptoms have a variety of potential causes. For example, Dr. Arabyan cited other causes of PCOS like chronic inflammation, adrenal disorders, thyroid conditions, and high levels of prolactin, all of which can also cause symptoms similar to PCOS. Identifying the root cause is just as critical as the diagnosis. PCOS defines a grouping of symptoms, but the cause for one woman’s symptoms could be vastly different than another, and therefore, the treatment and management plan should be different as well. “The underlying cause is important to uncover,” she affirmed. “Multiple people with PCOS could present similar symptoms such as missed periods and excess facial hair, and each could have different underlying causes.”
       
      The relationship between PCOS and mental health
      Mental health disorders such as depression, anxiety, bipolar disorder, and binge eating disorder also occur more frequently in women with PCOS. “From my observations, PCOS can affect mental health in two ways,” Dr. Arabyan noted. “Firstly, being diagnosed [with PCOS] can lead to feelings of sadness, overwhelm, loneliness, fear of infertility, and low self-worth. Secondly, the hormonal imbalances can cause severe PMS-like symptoms, further contributing to low mood.” The silver lining? Dr. Arabyan conveyed that improving mental health can be addressed using a two-pronged approach: balancing hormones to reduce symptoms and relying on education, therapy, community support, and self-love practices. 

      Tips to help manage PCOS
      Full disclosure: There is no cure or prevention for PCOS, but it can be treated and managed through healthy lifestyle habits. “Management is a combination of factors including mentality, community, nutrition, physical activity, and supplements if necessary,” Dr. Arabyan expressed. “Understanding that you are not less worthy for having this condition and being a part of a supportive community can go a long way in managing this disorder.” More specifically, Dr. Arabyan mentioned regular exercise, managing stress, seeking support from friends, a diet made up of whole foods, and taking supplements under the supervision of a healthcare practitioner as effective symptom management methods.

      Educate yourself
      It’s only natural to feel alone and at a loss for what to do when you’re diagnosed with PCOS, but it’s more common than most women realize. “PCOS is a common condition and talking about it more openly has become more widespread only recently,” Dr. Arabyan voiced. Not sure where to start? Dr. Arabyan recommended the book Period Repair Manual as a great resource to learn more about PCOS. “Gather as much information as you can so that you can make the best informed decision on how to manage your condition, and above all, realize that you’re not alone.”

      Focus on nutrition
      Instead of approaching a healthy diet from a restrictive, “eat this, not that” mindset, Dr. Arabyan recommended focusing on including foods that can help the potential root causes such as insulin resistance. “I’m a huge fan of dark leafy greens, all vegetables, cleanly-sourced protein, legumes, beans, nuts and berries. Once you start eating more of these foods naturally, processed sugar, refined carbohydrates, alcohol, and fried foods will have less of a place in your diet.” In other words, stick with whole foods and focus on adding a variety of veggies, legumes, and clean protein sources. 

      Balance your exercise routine

      We’ve been taught that exercise is good, but there is such a thing as too much of a good thing (everything in moderation!). Too much high-intensity exercise can disrupt your hormones, so finding the right balance of exercise for you is key. “I recommend mild strength training exercises like Pilates a few times a week, which can help build muscle,” Dr. Arabyan suggested. “I also love the many benefits of taking a daily walk or hike, including improved bowel movements (which is how our bodies remove excess hormones).” Bottom line: Always listen to your body, do what feels right for you, and prioritize movement and recovery equally. 

      Support your mental health
      Stress plays a major role in PCOS, so keeping your cortisol (AKA the stress hormone) levels under control will aid in improving symptoms of PCOS. Try prioritizing good sleep hygiene and self-care (sound bath or cold plunge, anyone?), talking to a mental health professional, journaling, or practicing meditation. Dr. Arabyan concluded with one final piece of advice: “Remember that small steps toward your goals are key and avoiding guilt is important for maintaining a positive outlook and enjoying the journey.” 

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

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      I Went on a 7-Day Complaint Cleanse, and It Kinda Changed Everything

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      You know that amazing feeling when you get a break to b*tch to your coworkers around the water cooler about that irritating thing your boss just did? What about when you call up your mom when your roommate leaves to vent about the dirty dishes she leaves in the sink? Or when you’re tired and your coffee maker isn’t working, so you text your best friend, “omg worst Monday everrrrrr?” What about the thrill of commenting something negative on an Instagram post of a celebrity you don’t like or an Instagram post that you don’t agree with? I, dear readers, have had my fair share of being seduced by the coping mechanism and daily habit that is complaining.
      On bad, stressful days, it’s easy to complain about anything that inconveniences me–the traffic, the weather, a friend getting on my nerves. Whether it’s out loud to whoever is nearby or just thinking it in my head, complaining comes as naturally to many of us as breathing. I often get swept up in both of the major and minor frustrations we encounter every day, and I have a flair for drama so daily frustrations become omg, the world is out to get me! While some venting is healthy to prevent bottling up feelings and a fresh perspective can help solve a situation, too much complaining can cause chronic stress, affect our relationships, and even affect our health. So what’s a girl to do? Here is how I went on a complaint cleanse and why you should too:

      Why do we complain?
      According to Psychology, we complain because we find a gap between expectation and reality, but it can also be a subconscious bonding technique. Venting over shared negative experiences can build a sense of camaraderie, since you’re disliking the same thing and feeling the same emotion. Complaining is actually contagious, meaning you can start complaining more if the people you’re around are complainers, and vice versa.
      But talking about that annoying person who budges you in the Trader Joe’s line or how bad your hair looks creates a feedback loop, making us experience the negative emotion over and over again. Focusing on dissatisfactions that we do not have the power to control (or try to change) can leave us feeling victimized, hopeless, and even depressed. Of course, the occasional dissatisfaction every now and then can’t have that much affect on our minds, but let’s be honest with ourselves. Think about how many things you complain about a day–the weather outside, the crowded public transportation this morning, the TV show you didn’t like, the coffee shop that got your order wrong, the meeting that ran long—and how the immediate reaction of frustration and helplessness accumulates overtime and can rewire our brains to find the negative in any situation. It’s a constant cycle;  complaining actually leads to even more complaining.
      If you’re unsure if you complain too much, look back through your texts, emails, and DMs to see if they have a more negative tone than positive, or if there are as many negative comments as there are positive. You can also keep a thought journal and write down every time you think a negative thought or voice a complaint. If all of your conversations and thoughts are negative 20% of the time, that’s average, but if they’re any more than that, it could be seriously affecting your mental and physical health.

      Why complaining too much can be harmful
      A 2016 study by Standford found that complaining actually shrinks neurons in certain areas of the brain. In other words: it decreases your brain’s ability to problem solve. Complaining also releases cortisol, the stress hormone, which raises blood pressure and affects blood sugar. Now I’ve got your attention, huh? Besides the serious physical effects, complaining also affects our relationships. Psychologically speaking, negative thoughts stand out in the brain more so than positive things (just think of how you’d likely forget a compliment but always remember an insult, or how you’d obsess over losing a $20 bill more than finding a $20 bill). This means that your negativity or negative comments are more likely to stand out in people’s minds than the positive things about you or the positive things you say. Likewise, if you’re complaining about your relationships, you are likely to start seeing more negativity in loved ones. 
      Now let’s switch to the flip side: gratitude, or as I call it for the purpose of this article, the opposite of complaining. Gratitude in general has an extreme amount of benefits, including improved sleep, increased energy, strengthening the immune system, greater longevity, healthier relationships, and the obvious one: making you happier.

      My experience doing a complaint cleanse
      I’ve always believed strongly in the power of positive thinking, but it wasn’t until a scroll through Instagram that I realized I might need more than some meditation apps to fully achieve a grateful mindset. Author Cleo Wade posted about a complaint cleanse and I was immediately inspired:

      I mean, I am a millennial after all; cleanses come like second nature. I’ve tried a digital detox, a skin detox, and even a juice cleanse (don’t worry, only once when it was a thing back in 2016. EAT WHOLE FOODS, PEOPLE!). So a complaint cleanse seemed like the obvious thing to do. I’m also a big believer in the power of words (I dedicated my career to writing them), and feel that every word we say can make a difference in the world, for better or for worse. It’s why I choose not to argue with strangers on the internet, why I refuse to talk behind people’s backs, and why I wanted to write this article.
      These examples may not seem like they make that much immediate difference to the world, but I’ve always had this idea of words being like pennies in a jar: every word that is positive and empathetic of other people is one penny, and every word that’s intended to be negative, judgmental, or mean is a penny taken away. Cleo Wade’s post made me realize all of my complaints—even about the weather, the movie I thought was bad, or the food that arrived cold at the restaurant—were also pennies being taken out of the jar.
      At the risk of going too Mother Teresa on you, trust me when I say it feels good to complain. And this isn’t about getting rid of all negative emotions (no toxic productivity is welcomed here). Negative feelings or thoughts can help us see what to change, realize what we want out of our lives, and stay away from danger (BTW voicing opinions when you see injustice is also not a complaint, it’s a call to action). To be clear, I will always be a fan of venting to my mom and speaking out (as loudly as I can!) about issues and injustices that need to be changed. But I’ve realized the power that frivolous complaints actually have on ourselves and the people around us.
      So for one whole week, I swore off all complaining. Every time I felt myself getting angry at other drivers on the road or being annoyed that my food was taking too long at a restaurant, I noticed the negative thought and then chose to let it go. I thought two positive comments for every negative one, and I wrote down three things I was grateful for every morning and every night. I made an effort to compliment my friends and family more often and tell them good things about my day or funny stories I’d heard instead of bad things that happened to me. In other words, I filled the space I had previously reserved for complaining with only positive, supportive words and thoughts.
      The main thing I learned from going on a complaint cleanse was the difference between what’s worth it to voice and what wasn’t. If something can be fixed, like your spouse leaving dirty dishes in the sink, asking for a change or explaining what you don’t appreciate can actually make the situation better. But if traffic was bad that morning, there is absolutely no reason to complain about it to my coworkers. There’s nothing I can do to fix it, and it just takes up space where I could be thinking, “What a beautiful day it is outside,” or asking how their mornings were (oh yeah, other people have lives too!).
      In the end, I’d much rather see and create good things, without commenting on the bad. I’d much rather be the author, not the critic. As my girl Cleo says, when we do this, we let our language be part of what makes the world better, instead of worse. Juice cleanses may not be worth it, but complaint cleanses, as I voluntarily discovered, are the kind of cleanse that you’ll want to keep going long after the week is over.
       

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      Doctor-Backed Tips to Reduce Chronic Inflammation

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      There’s no denying inflammation has a bad rap: it’s tied with stress, it usually comes with pain and discomfort, and it’s the root cause of many diseases. But PSA: not all inflammation is bad. In fact, we all have some inflammation present in our bodies that keep us healthy (more on that to come). On the flip side, chronic inflammation (read: elevated levels for extended periods of time) is the invisible culprit of many health woes (think: chronic diseases, gastrointestinal issues, depression and anxiety) that you want to avoid. But just how do you combat it? I sought out experts to get their hacks for fighting chronic inflammation. Read on to start adding them to your routine and feeling your best. 

      In this article

       
      What is inflammation?
      It’s neither possible nor healthy to completely eliminate inflammation in the body because ICYMI, there is “good” inflammation. “Inflammation is a biological response to injury or infection,” said Dr. Onikepe Adegbola, MD, PhD, Founder of digital gut health platform Casa de Sante. Acute inflammation (AKA the beneficial kind) “is the body’s way of protecting itself from harm and promoting healing,” Dr. Adegbola continued. “Inflammation occurs when the immune system releases white blood cells, proteins, and other chemicals into the affected area to fight off foreign invaders and repair damaged tissue. This process can cause redness, heat, swelling, pain, and loss of function in the affected area.”
      “When you get a cut or bruise, your body sends inflammatory cells to the site of the wound to begin healing,” described Dr. Casey Kelley, MD, Founder and Medical Director at Case Integrative Health. “You might feel heat or see red skin or some swelling at the site of the injury. These are all signs of inflammation, and that your body is doing what it should to keep you safe and healthy.” In other words, acute inflammation helps your body heal when you get a cut or come down with a cold and can be beneficial in the short-term.
      But when inflammation persists and lingers in the body, it can develop into chronic inflammation. “We now know that chronic inflammation is a major risk factor, which if unchecked, can eventually start damaging your healthy cells, tissues, and organs, leading to cell damage,” explained Dr. Akil Palanisamy, an integrative medicine expert and author of  The T.I.G.E.R. Protocol. “Over time, chronic inflammation may contribute to diseases such as heart disease, diabetes, autoimmune disease, Alzheimer’s, and others.”
      Dr. Jacob Hascalovici, MD, PhD, Co-Founder and Chief Medical Officer at Clearing, agreed: “Chronic inflammation could be a sign of the body ‘getting stuck’ in defense mode, attacking the wrong cells or tissues and maintaining an overly reactive immune system at the cost of your overall health.” The good news? Dr. Hascalovici said that chronic inflammation can often be prevented or controlled, and that even if you have it, there are things you can do to reduce it.  
       
      How to know if you’re dealing with chronic inflammation
      You’re probably thinking the key to inflammation is as simple as pinpointing whether it’s acute or chronic, right? The short answer is no. Chronic inflammation doesn’t manifest in the form of telltale physical signs like acute inflammation does. Dr. Palanisamy cited that you may not actually realize you have chronic inflammation until you get some blood tests done through your doctor. However, some red flags to look out for include headaches, fatigue, mood issues, brain fog, joint pains, weight gain, skin rashes, and digestive issues such as gas, bloating, diarrhea or constipation. Dr. Hascalovici echoed that stiff joints and weakening muscles, tiredness that won’t go away, and disruptions in your digestion can be signs of chronic inflammation. Bottom line: If you suspect you have chronic inflammation symptoms, seek an evaluation from your doctor. 

      Tips to fight inflammation in the body

      1. Be mindful of what you’re putting in your body
      There’s no sugarcoating it: What you eat can either increase or decrease your body’s inflammation levels. According to Dr. Palanisamy, your gut microbiome is a key factor that regulates the level of inflammation not only in your gut but throughout your entire body. So what did he recommend to include in our diets? Cold water fish, fermented foods, vitamin D, and spices—all of which can reduce inflammation. As for what to watch out for, Dr. Palanisamy suggested minimizing processed sugar and high fructose corn syrup, cutting out trans fat often found in processed foods, and preventing excess alcohol consumption because they can disrupt gut health and contribute to inflammatory processes in the body. When in doubt, stick to a balanced and varied diet, rich in anti-inflammatory foods, such as fruits, vegetables, whole grains, and healthy fats, as recommended by Dr. Adegbola.

      2. Incorporate movement
      It should come as no surprise that diet and exercise go hand-in-hand in terms of inhibiting the inflammatory response. “Besides having dozens of health benefits in general, exercise promotes joint flexibility and blood flow, which can be related to less chronic inflammation,” Dr. Hascalovici expressed. “Yoga, in particular, has been shown to provide relief for arthritis pain and restore mobility in clinical trials. Even just a stretching routine in the morning can help reduce inflammation levels.”
      A 2017 study found that just 20 minutes of moderate-intensity exercise (in this case, walking on a treadmill) can have an anti-inflammatory effect. Go on a Hot Girl Walk and check off exercising and soaking up some vitamin D on your to-do list, be a Pilates girl, or hit the gym for some good ol’ fashioned primal movement exercises. Just be mindful of not going overboard on exercise. Too much intense exercise can lead to higher levels of inflammatory mediators, and thus might increase the risk of chronic inflammation. Listen to your body, take rest days regularly,  and mix cardio or strength training with lower impact workouts like walking and yoga throughout the week.

      3. Get enough sleep
      Work emails, TikTok, and season 4 of You can wait. “Make sure you’re starting the day with a full night’s rest,” Dr. Hascalovici recommended. “Sleep is often overlooked when it comes to controlling inflammation, and yet getting adequate sleep (usually around 8 hours) helps your body repair itself and reset, stabilize your mood, and handle stress better, all of which means you’re likely to have less inflammation.” Translation: When you get quality Zzzs, your body is able to properly regulate and reduce inflammation. So if quality shut-eye is the missing link in your wellness routine, consider this a sign to unplug and wind down for at least 30 minutes before bedtime (that means no scrolling!), keep your bedroom at a cool 65°F- 72°F, and aim for at least 7-9 hours of blissful sleep a night to keep chronic inflammation away. 

      4. Reduce stress
      We can all attest to how stress is detrimental to our mental and physical health (hello, anxiety and digestive drama)—all the more reason to pay attention to your stress levels and practice self-care to reduce daily stressors and “bad” inflammation. “Prolonged high levels of stress or anxiety are associated with inflammation,” Dr. Kelley confirmed. “Try to incorporate some form of deep breathing and take (at least) a few minutes to yourself each day.” 
      “After prolonged exposure to the chemicals released by the body when it’s under stress, the body’s immune system can weaken,” Dr. Hascalovici explained. “Stress can also contribute to cellular damage and changes in how your genes function, which can increase inflammation.” The solution? Practice relaxation techniques like restorative yoga, meditation, mindfulness, or a lymphatic massage—anything that will help you chill TF out. 

      5. Identify and address allergens 
      PSA: Exposure to certain foods and environments alike can spur on inflammation. “If you are allergic or intolerant of some food or something else in your environment, it can keep inflammation activated,” explained Dr. Stacie J. Stephenson, a functional medicine doctor and author of Vibrant: A Groundbreaking Program to Get Energized, Own Your Health, and Glow. “Start to pay attention to what triggers a response in you. Do you always feel a little sick after eating eggs, does milk give you a stomachache, or do you feel unwell in certain environments?”
      It can be as simple as being on the lookout for any cues your body gives, getting a blood test, finding alternatives to foods you love but don’t agree with your body, and making edits to your wellness routine as well as your home and office. Maybe that looks like keeping a food journal, incorporating more plant-based meals in your weekly rotation, swapping out traditional cosmetics and household products for clean, non-toxic substitutes, or buying an air filter for your bedroom. Before you know it, the small changes you’ve added to the mix will add up. Inflammation, be gone!

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

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      6 Things That Happen to Your Body When You Lower Chronic Cortisol

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      I think we’d all agree that stress is public enemy number one. And no matter how many journal entries we write, cold plunges we dive into, or meditations we log, that all-too-familiar “flight or fight” mode inevitably kicks in, thanks to trying to balance it all: deadlines, relationships, family obligations, life in general–you know the story.
      Our bodies need the stress hormone cortisol to survive, and some amount is necessary and healthy: cortisol levels naturally rise upon waking up or working out, for example. However, chronic cortisol–AKA elevated levels over an extended period of time–can keep our bodies stuck in a perpetual state of stress and wreak havoc on both our mental and physical health, leading to increased health risks like depression and anxiety, immune system dysfunction, and disease.
      But here’s the good news: When we manage our cortisol levels (read: get quality sleep, eat well, exercise but don’t overexercise, and have a stress-relief ritual like meditation), we can experience a myriad of health benefits our bodies will thank us for. I called on experts to walk us through the telltale signs you have chronically elevated cortisol and the perks you can expect when you chill TF out. Read on for what they had to say. 

      Signs you have high cortisol levels 
      There’s no denying our bodies send us cues when we’re hungry, tired, and stressed. And as much as stress gets a bad rap, it can send us red flags to watch out for. Here are the general symptoms your body is producing too much cortisol:

      weight gain, mostly around the midsection and upper back
      weight gain and rounding of the face
      acne
      thinning skin
      easy bruising
      flushed face
      slowed healing
      muscle weakness
      severe fatigue
      irritability
      difficulty concentrating
      high blood pressure
      headache

      Benefits of lowering cortisol levels
       
      1. Reduced inflammation
      If you have consistently high levels of cortisol, your body can get used to having too much cortisol, which can lead to inflammation and a weakened immune system. “Cortisol can raise blood pressure and cholesterol levels, while also affecting insulin sensitivity, so lower cortisol levels can help reduce inflammation in the body, leading to fewer aches and pains,” explained Becca Smith, a licensed professional counselor and Chief Clinical Officer at BasePoint Academy. No pain, all the gain, am I right?

      2. Lower blood pressure
      In times of high stress, your heart rate and blood pressure increase, so it should come as no surprise that when you lower your stress, your blood pressure follows suit. “Robust evidence shows that sustained cortisol rest allows your muscles to relax, which lowers your heart and breathing rate, normalizes blood oxygenation, lowers blood pressure, and lowers blood sugar and fat release and deposition,” said Jessica Houston, MEd, MSPH, Founder and CEO of Vitamin & Me.

      3. Better skin 
      It’s no secret that stress can lead to pesky breakouts—none of us are immune to waking up with an untimely zit trying to meet a work deadline or after a fight with your SO. But when you zen out, your skin is one of first to reap the benefits. The result? A major glow-up. “Because cortisol stimulates oil production (which can lead to acne and other skin problems), reducing cortisol can help improve your skin’s health,” Smith affirmed. “Low cortisol results in clearer skin, brighter eyes, shinier hair, and a more visible flush on the cheeks,” echoed Lauren Cook-McKay, a licensed therapist. “This is because stress no longer impairs internal bodily processes, allowing internal organs to function more efficiently.” 

      4. Improved digestion and metabolism
      If you’re like me, digestive drama isn’t far behind when stress rears its ugly head. The reason? Stress may cause a decrease in blood flow and oxygen to the stomach and slows down digestion to have more energy to either fight or flight (AKA your body’s primal stress response). These changes could lead to cramping, inflammation, or an imbalance of gut bacteria. The silver lining? “When we we lower cortisol to better care for ourselves through incremental positive health behaviors (i.e. stress management, sleep, food choice, exercise), our blood sugars stabilize and there is less excess glucose circulating through the body with nowhere to go, improving digestion and metabolism,” described Sarah-Nicole Bostan, a clinical health psychologist and Director of Behavior Change Strategy at Signos. What’s more, “Appropriate cortisol levels modulate the inflammatory response and regulate metabolism, leading to improved gut and immune health,” Houston explained.

      5. Boost in mood 
      There are the aforementioned physical health benefits of keeping your cortisol levels at bay, then there are the advantages to your mental health. “Neurochemical changes to the brain as a result of lowering cortisol not only improve hormone levels involved in the stress pathway, but they stimulate the production of mood-elevating endorphins,” Houston stated. And we can do our part in turning up the dial on those endorphins through exercise, eating foods we enjoy, and having sex.
      Chronic cortisol also impacts symptoms of anxiety and depression. “Lowering chronic cortisol can help reduce anxiety and depression symptoms by increasing serotonin production in the brain,” Smith said. “It helps you to respond better to stress in the future by giving your body more tools to manage stressful situations without resorting to unhealthy coping mechanisms.” Don’t hesitate to talk to your doctor or therapist if you’re experiencing anxiety or depression. 

      6. Enhanced focus and energy
      “Chronic stress and high cortisol levels can lead to a decrease in serotonin, disrupting the brain’s normal functioning,” Smith conveyed. “This, in turn, can lead to poor concentration, low energy levels, and loss of interest in activities. [Lowering chronic cortisol] helps restore balance to your body’s hormone levels, resulting in an improved ability to concentrate and focus on tasks as well as increased energy levels.” Bottom line: Keeping your cortisol levels in check translates to bringing your A game (hello, productivity). 

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

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