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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. 

      9 Overnight Hacks to Reduce Inflammation More

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      6 Ways To Get Rid Of A Stuffy Nose Fast And Breathe Again, According To Doctors

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      You know when you blow your nose and nothing comes out? Or when you try to inhale and it feels like a dead end? You’re likely stuck with a stuffy nose, and there are few things more annoying. It’s understandable you’d rush to search for how to get rid of a stuffy nose as soon as it crops up.

      What causes a stuffy nose?

      First, you should know the medical term for a stuffy nose is “rhinitis,” which means inflammation of the mucus membranes (a.k.a. mucosa) inside the nose, says Dr Craig Polinsky, an internal medicine specialist at Amicus Medical Centers. “When a person inhales an allergen into their nasal passage, either from a virus, bacteria, or any allergen, cells known as mast cells release a chemical called histamine, which starts the inflammatory process,” he explains. This is what causes mucus to build up, leading to a stuffy nose, along with other symptoms like sneezing, nasal itching, coughing, sinus pressure, and itchy eyes.

      You may think the mucus is to blame, but the stuffiness is mainly due to vein swelling in your nose, says Dr Steven Alexander, an otolaryngologist at ENT and Allergy Associates. “A lot of people will blow their nose repeatedly trying to get the mucus out, when the real issue is the swelling,” he notes. “Blowing your nose is useful, but if nothing is coming out, it generally means there’s not a lot of mucus.”

      Nose inflammation culprits

      The three common culprits behind inflammation in your nose are infections, allergies, and nonallergic rhinitis, says Dr. Alexander. Infections like COVID-19 and the common cold are caused by viruses or bacteria, while allergies are often seasonal and related to triggers in the environment such as pollen, dust, and animal dander. And nonallergic rhinitis is set off by pollution and temperature changes.

      To find the appropriate remedy, you’ll first need to find out what’s causing your stuffy nose. If you are experiencing itchy or watery eyes along with sneezing and runny nose, it’s likely allergies or nonallergic rhinitis. But if you have discharge from your nose that is thick, yellow, or green, then it’s more likely to be infectious.

      Ready for some much-needed relief and to breathe again? Try one of the following treatments recommended by experts.

      Meet the experts: Dr Craig Polinsky, is an internal medicine physician with 23 years of experience. He practices at Amicus Medical Centers in Palm Beach, Florida.

      Dr Steven Alexander, is an otolaryngologist and a member of the American Academy of Otolaryngology – Head & Neck Surgery and the American Medical Association. He treats all ear, nose, and throat disorders in adults and children.

      1. Use a saline nasal spray.

      A saline nasal spray is a simple, sterile, saltwater solution that is good for congested nasal cavities, says Dr. Alexander. This over-the-counter treatment works by drawing water out of the congested mucosa in your nose, ultimately shrinking the swollen nasal tissue and clearing up the stuffiness, he explains.

      Saline spray is a safe option for all adults and can be used as often as needed to relieve symptoms, but overuse may cause some of the fluid to drip from your nose.

      2. Try nasal saline irrigation.

      Nasal irrigation (also known as sinus irrigation) is a variation of a saline nasal spray. It still uses a saline solution, but is applied with a larger sinus irrigation squeeze bottle, such as a neti pot. The saline gets deeper into the nasal cavity and goes around the back of the nose to come out the other side, says Dr. Alexander. This OTC method may be more effective than a saline spray because the larger volume of solution covers a larger area in the nose, rinsing it clean.

      Nasal irrigation is safe for all ages, but if you are immunocompromised, check in with your doctor before attempting this, as nasal problems could indicate something more serious.

      For a homemade solution, Dr. Alexander recommends adding ¼ teaspoon of kosher salt (so that it does not include iodine) and ¼ teaspoon of baking soda into eight ounces of sterile water (either distilled water or water you boil for 10 minutes and cool.) “Never use tap or bottled water without sterilizing it,” he notes.

      3. Take an antihistamine.

      Antihistamines such as Allergex can also help wipe out any congestion. “These medicines block the production of histamine, which is the primary driver of inflammation and mucus production,” says Dr. Polinsky. And if you also have sneezing and sinus pressure, he recommends using antihistamines along with a nasal spray. While safe for most people, talk to your doctor before taking antihistamines if you are pregnant, planning to become pregnant, or breastfeeding.

      4. Reach for a medicated nasal spray.

      If you’re looking for congestion relief stat, the fastest OCT remedy is Afrin (also known as oxymetazoline), says Dr. Alexander. “It works within minutes by constricting the blood vessels in your nasal mucosa, decreasing swelling and opening your nasal airways.”

      While effective, it is extremely important to use it only occasionally and for short periods of time. “When it constricts the blood vessels in your nose, the tissue gets less oxygen, and with prolonged use, it can cause damage to the tissue,” explains Dr. Alexander. The mucosa then responds to the damage by swelling up even more, making you feel worse. “It’s best used no more than twice a day for no more than three days in a row,” he says. “After that, stay away for at least a month.”

      Corticosteroid nasal sprays also work by constricting the mucus membranes in the nose and decreasing inflammation, says Dr. Polinsky. “One of the benefits of corticosteroid nasal sprays is that they are readily available, and the medicine works just in the nasal passage.” In other words, it won’t make you drowsy.

      Dr. Polinsky recommends one or two sprays per day, and while you might have a little blood in the mucus if you blow your nose afterwards, it’s nothing to worry about. If the bleeding becomes severe, stop use and check in with your doctor.

      5. Get some eucalyptus oil.

      If you’re looking for a natural home remedy, Dr. Polinsky suggests eucalyptus oil. Studies showed it can work as a pain reliever. It also has anti-bacterial and anti-inflammatory properties to decrease mucus production and nasal inflammation. “Eucalyptus oil can be inhaled in a steam through a diffuser to reduce nasal symptoms or by adding a few drops of oil into a bowl of hot water,” says Dr. Polinsky. There are also eucalyptus lozenges and vapor rubs, which can also help to clear the nose.

      While eucalyptus oil is safe to smell and inhale, avoid ingesting or putting it directly on your face. Also, make sure to store it in a cool, dry place. Heat and direct sunlight can change the composition of this essential oil.

      6. Turn on your humidifier.

      Humidifiers can reduce nasal congestion and sinus pain by releasing water vapour into the air and loosening the mucus in your nose, says Dr. Polinsky. Sleeping with a humidifier on also increases moisture and humidity, eliminating dry air that can irritate and inflame the nasal passageways.

      Humidifiers can help ease symptoms, but always use a cool-mist model to avoid burns and keep it several feet away from the bed, according to the National Library of Medicine. Use distilled water in the unit and remember to frequently drain and clean since bacteria can grow in stagnant water.

      This article was first published in womenshealthmag.com. More

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      15 Hacks Dietitians Say Will Reduce Bloating Overnight

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      We all experience it: the uncomfortable bloat after an indulgent meal, while traveling, or before Aunt Flo comes to town, relegating your OOTD to the most forgiving pair of sweats you own. Yes, belly bloat is the digestive drama we all hope to avoid, but the all-too-common episodes are normal, albeit uncomfortable to say the least. The good news is we can reduce bloating naturally, sans any extreme measures (looking at you, fad diets). I asked dietitians for their tricks of the trade to de-bloat ASAP. From drinks to reach for to aid in reducing inflammation to simple habits to practice to get you to chill TF out, their hacks will help ease those not-so-glamourous symptoms of bloat (ahem, gas for one) and get your digestion functioning at its best. But first, let’s get into the bloating culprits and what to watch out for. 
       
      What are the common causes of bloating? 
      “Bloating is frequently caused by a build-up of gas in the intestine, AKA the gut,” explained Colleen Webb, MS, RDN, a gut health nutrition expert and Orgain Nutrition Advisor. “Everyone gets gassy when our gut bacteria (good and bad) feed on certain foods and ingredients, but some people make more gas or feel more bloated than others. To some, bloating is a sensation of fullness, whereas for others, it’s a distended belly that looks like you swallowed a beach ball.”
      While it can be difficult to pinpoint what may be causing the bloat (every body is different!), there are certain triggers that are known to set it off. We’re all guilty of scarfing down our lunches to rush back to work, but news flash: eating too quickly is among the line up of bloating culprits. Eating certain foods and drinks, like cruciferous veggies (think: broccoli, cauliflower, and cabbage), beans, and carbonated beverages, can bring on the need to unbutton your pants, especially for people with food intolerances or sensitivities. Then there’s the menstrual cycle that often makes your midsection swole (and not in a good way), thanks to changes in progesterone and estrogen levels that cause the body to retain more water and salt (read: bloating). Or, it could be a combination of the aforementioned factors in addition to other causes such as irritable bowel syndrome, inflammatory bowel disease like Crohn’s disease, and weight gain. 
       
      Hacks to reduce bloating 

      1. Identify food intolerances
      PSA: Food intolerances and allergies are on the rise; in fact, more than 20% of the population in industrialized countries suffer from a food intolerance or allergy. The top 3 most common ones? Dairy, gluten, and caffeine. When you have a food intolerance, symptoms (think: diarrhea, bloating, rashes) generally show up within a few hours of eating the food that you are intolerant to. Nicole Swingle, RD, a nutrition coach, suggested keeping a food journal: “Assess what foods or beverages are causing your bloating symptoms and what time of day or month bloating usually occurs,” she stated. If you suspect you have a food intolerance, look to your doctor or a registered dietitian who can diagnose any food intolerances, typically with an elimination diet.

      2. Reach for foods with added benefits  
      Ditch the processed and sugar- and sodium-laden foods that can contribute to disrupting the gut microbiome balance (hello, gut inflammation and bloating) for foods rich in antioxidants, antimicrobials, prebiotic fiber, and resistant starch. Antioxidant-packed foods like asparagus, spinach, berries, and sweet potatoes and herbs such as ginger, oregano, turmeric, and cinnamon don’t just taste great—they also help fight inflammation and support a healthy gut microbiota, according to Webb. “Consider adding more foods with prebiotic fiber and resistant starch to your diet, such as oats, barley, potatoes, legumes, and fruit to feed your healthy gut microbes and increase the production of certain types of fatty acids, including butyrate, which strengthens your gut barrier.”

      3. Practice mindfulness during meals
      Between work deadlines, fostering relationships, and maintaining your wellness routine, being fully present during each mealtime may seem like a luxury, but when we’re not mindful when eating, our gut pays the price. “Chewing each bite well without distractions or multi-tasking can help you relax and digest better by setting you into a more ‘rest and digest’ phase,” conveyed Paulina Lee, MSHS, RD, LD, a functional gut health dietitian and Founder of Savvy Stummy, LLC. According to Sarah Olszewski, MS, RDN, CDN, Owner of Sarah Lynn Nutrition, the simple act of chewing your food thoroughly helps “pre-digest” it, making it easier to break down later in the digestive process. So take a few deep breaths before you dive into your breakfast, lunch, and dinner, chew your food slowly and thoroughly, and enjoy each bite. 

      4. Eat lighter meals in the evening
      Sometimes there’s no getting around those late night munchies (we all succumb to them, and that’s OK). But, as a general rule of thumb, sticking to smaller, lighter meals come dinnertime will do your gut (and sleep quality) a solid. “Because of our body’s circadian rhythm, it starts to wind down and get ready for bed as the sun begins to set, meaning it will produce less stomach acid and may slow digestion compared to early mornings,” Lee described. Substitute heavier fare like pizza and steak with lighter dishes (Greek chicken bowls, anyone?). Bonus points for meal prepping your dinners for the week and setting a food curfew 2-3 hours before you hit the sack to ensure solid Zzzs. 

      5. Try taking supplements
      ICYMI, another bloating offender is an imbalanced gut microbiome (read: an imbalance of good versus bad bacteria in your gut). Taking a probiotic can tip the balance in favor of less gaseous bacterial strains, resulting in less gas and bloat. But be warned: Not all probiotics are created equal. “The clinical benefits of probiotics depend on many factors, including the species and strain of the probiotic,” Webb clarified. “Different strains of the same species can produce different results.” Webb recommended checking out the US Probiotic Guide to steer you in the right direction for the best probiotic for your needs. Of course it doesn’t hurt to load up on fermented, probiotic-rich foods, including sauerkraut, miso, kimchi, and sourdough bread.
      Another supplement worth considering having in your arsenal is peppermint oil. “Peppermint is an antispasmodic, so it can help reduce abdominal pain, cramping, mild gas, bloating, and overall discomfort,” Webb said. Interest piqued? Ask your healthcare provider to help you time and dose a peppermint oil supplement. 

      6. Drink plenty of water
      No matter your wellness goal, chances are staying hydrated is key to achieving it, and reducing bloat is no exception. “Hydration is both a long-term tip and a quick hack for relief from bloating,” Webb voiced. “When you’re dehydrated, the body holds onto fluids, leading to feelings of bloating and fluid retention. Plus, dehydration contributes to constipation, another culprit of bloating.” Start your morning with a glass of water (yes, before your coffee) and set small goals to drink a defined amount of water throughout the day. And if plain water isn’t your fave, try adding flavor to it with fruits, cucumber, or mint (just avoid sparkling water—more to come on carbonated drinks). However you take your water, sip slowly—chugging it can lead to GI discomfort, Webb warned.

      7. Make a cup of tea 
      If you need a break from drinking just H2O, look to your tea cabinet or drawer for inspo. Specifically, opt for peppermint, ginger, dandelion, and fennel varieties. “Peppermint is an antispasmodic, so it can help reduce abdominal pain, cramping, mild gas, bloating and overall discomfort,” Webb stated. As for ginger tea, the plant known for its spicy zest has antioxidant and anti-inflammatory properties that can help with digestion by stimulating saliva and stomach acid production, according to Lee. She also gave her stamp of approval for dandelion and fennel teas: “As a bitter digestive, the bitter properties in dandelion can aid upset stomach, bloating, gas, and constipation, help with protein and fat breakdown, improve stomach acid, and support liver and detox function,” Lee spelled out. “The anti-inflammatory and antimicrobial abilities of fennel seeds calms your digestion by relaxing digestive muscles to help get things moving in your gut.”

      8. Assess your fiber intake   
      High-fiber foods—popcorn, whole nuts, raw vegetables, just to name a few—are harder to digest and can worsen bloating and gas in some individuals. If those are usual suspects in your diet, Webb encouraged breaking down the so-called roughage of those foods: roast your veggies, steam leafy greens, choose nut butters over whole nuts. In the same vein, Swingle advocated gradually (gradually being the operative word) increasing your dietary fiber intake, namely soluble fibers like bananas, oats, and flaxseeds to help you stay regular and reduce bloating.  

      9. Consider ginger your BFF
      Ginger might as well be the next best thing to a cure-all for bloat because it has antioxidant and anti-inflammatory properties, and gingerol, a natural component of ginger root, benefits gastrointestinal motility (AKA the rate at which food exits the stomach and continues along the digestive process). Get your ginger in in the form of tea, freshly grated or minced ginger root that you can add to sauces, dressings, or salads, or a condiment (think: sushi). Bottom line: However you choose to add ginger into the mix, you’ll be helping along your digestion and combating bloat.

      10. Walk it out
      It turns out hot girl walks do more than just improve your cardiovascular fitness. One of Webb’s quick de-bloating hacks? You guessed it—taking a walk. “​​Light movement can help propel trapped gas out of the intestine,” she said. A 2008 study published in the Journal of Gastrointestinal and Liver Diseases found that walking helped move food through the stomach much more quickly. As stated by Everyday Health, the faster the stomach empties, the more quickly gas is able to move into your small intestine and cause less distress.

      11. Do a yoga flow
      Check off working out and getting rid of bloat in one fell swoop by assuming yoga poses like child’s pose, spinal twist, seated forward bend, cat and cow, and downward facing dog. “Certain poses of yoga, such as child’s pose, help to release gas from the digestive tract by altering the positioning of the abdominal muscles,” Olszewski pointed out. Lee agreed: “Not rigorous workouts, but simple movements and yoga stretches, like side bending and downward dog can help massage the digestive tract to relax and enhance our digestive system to stimulate digestive enzymes.” In other words, no burpees or pounding the pavement here. 

      12. Apply gentle heat 
      There’s something comforting about a hot cup of tea, taking a warm bath, your trusty heating pad—and the same goes for when you’re trying to relieve bloat. Webb cited that while heat doesn’t directly improve bloating, it can help to ease discomfort that stems from bloating. Applying a little heat can go a long way in helping relax the muscles in the gut that experience added pressure when bloated and do away with gas and gas pain. To take it a step further, take a cue from Webb and grab a cozy blanket and your heating pad and lay on your left side with your knees to your chest. The result? Releasing trapped gas.

      13. Try self-massage
      Call it self-care or a natural remedy for bloating, Olszewski touted self-massage of the abdomen for its ability to aid in encouraging passage through the gastrointestinal tract. Lymphatic drainage massage to be specific—a manual technique that stimulates the lymphatic system, which helps the body detoxify and remove damaged cells, bacteria, or toxins—may minimize excess fluid retention and bloat. To take matters into your own hands, give it a go on your stomach. Start by opening your lymph nodes with light presses, then make circular, clockwise movements around your navel, followed by consecutive up-and-down movements, from your stomach to your lymph nodes. Then, on one side of the body, using both hands, make pushing movements from the side towards the lymph nodes. Repeat on the other side.

      14. Manage stress 
      It goes without saying that stress can wreak havoc on your health, not to mention your digestion. “Stress affects so many bodily functions, especially those related to the digestive tract,” Webb confirmed. “When feeling bloated, check in with yourself… Are you feeling extra stressed?” Enter: your stress management toolkit, whether that looks like meditating, journaling, or taking in nature. Olszewski served up her go-to method: meditation. “Meditation and/or deep breathing stimulates the vagus nerve, which signals contraction of the gastrointestinal tract to push components through,” she illustrated.

      15. Prevent swallowing excessive air
      “Eating too quickly, drinking through straws, chewing gum, or drinking carbonated beverages can lead to excessive air intake that builds up in the gastrointestinal tract,” Olszewski indicated. Recap: Swallowing excessive air equals gas and bloating. I hate to be the bearer of bad news: that means giving up soft drinks, popping champagne, and cracking open the sparkling water. If you need more convincing when it comes to breaking your gum habit, I get it. Webb laid it out clearly: “Most sugar-free gums have sugar alcohols, which are poorly absorbed, so they travel to the colon where they produce gas. That said, even sugar-free gum can lead to bloat via ingesting too much air.”

      9 Overnight Hacks to Reduce Inflammation More