Wellness

Subterms

    More stories

    • 100 Shares

      in health and weelbeing

      33 Ways to Romanticize Your Life This Summer

      by

      Like most kids, I grew up impatiently counting down the days until summer. With a wide-open calendar in front of me, I could dedicate my days to reading for hours, biking until the sun went down, and taking spontaneous swims whenever I craved a cool-off. But as an adult, my anticipation for the June-through-August freedom of summer has shifted to anxieties about the unbearable heat.
      I think summer is somehow both the easiest and the most difficult time of year to romanticize your life. With flowers in bloom, picnic season in full swing, and nap dresses taking the place of cozier layers, everything can feel straight out of a Jane Austen novel (add in a wedding or two to seal the deal). But summer can also present a challenge because of the brutally hot days we seem to forget about all year until they arrive in July. 
      But romanticizing your every day is about finding the beauty in moments that bring both ease and challenge. While aesthetics play a role, creating and leaning into this magic is a gift to yourself; an act of self-love. Yes, we can move through our days tied to the rhythm of routine, but sprinkling in a little whimsy is the perfect antidote to living on autopilot. So, here are 33 ways to embrace your summer self and romanticize your life this season.

      1. Experiment with vibrant smoothies. Summer food is all about color. Add beetroot powder to your strawberry sipper, matcha to a classic green bevy, or spirulina to brighten up a simple vanilla smoothie.
      2. Transition your wardrobe. Speaking of color, while summer black might be trending, this is the season to go bright and lean into vibrancy with pink, light blue, or minty green. This a reminder to embrace an “anything goes” mindset as your summer affirmation.
      3. DIY your decor. Who doesn’t love a handmade home? I have my eyes on this minimalist console table or this easy mushroom lamp.
      4. Upgrade your supplements routine. If you have a hard time remembering your morning vitamins, set up a supplement station. Source a cute tray, add a bud vase, and perhaps throw in a crystal or two for *vibes*—you’ll never forget your supplements again.
      5. Become a farmer’s market girlie. You know, the girls who make it a point to get out of bed before nine on Sundays, stroll to the market (woven basket in tow) and get the first pick of all the fresh in-season produce. This summer, you can be that girl.
      6. Shift your work routine for summertime. Blue skies and sunny days can make writing emails even more of a drag. Head to a coffee shop, co-work with a friend, or if you work from the office, prioritize completing your to-do list on a sun-soaked patio. Vitamin D, y’all!
      7. Schedule walking dates with friends. Meet up with a neighbor or set up a regular walking routine with a gal pal. It’s the perfect way to get outside, socialize, and get that aforementioned vitamin D. 
      8. Go camping. If you haven’t embraced the great outdoors yet, summer’s the best time to make it happen. Gather your friends or go with your partner: pack a tent, car camp, or find a cute cabin near your city. It’s the best reset.
      9. Visit a small town. If camping isn’t your thing, this is especially for you: book a bed and breakfast in a charming town near you, and cue the Hallmark vibes.
      10. Redesign your nightstand. If your nightstand has become a dumping ground for all your miscellaneous items, Marie Kondo it up and keep only the essentials. Your journal, your current read, a glass of water, and maybe a small lamp (notice how I didn’t say phone? That’s part of the nightstand detox too).
      11. Embrace summer baking, or work your way through all the no-bake recipes you can find. Lemon poppyseed muffins, strawberry shortcakes, icebox cakes… the possibilities are endless.
      12. On a really hot day, take refuge from the heat in a museum. PSA: they’re not just for rainy days. Grab a friend, partner, or go by yourself, and soak in the inspiration all around you.
      13. Try a summer-proof updo. My long locks and I have a love-hate relationship come summer. Instead of my go-to pony, this is the year I debut a braid crown (slicked-back buns à la The Clean Girl aesthetic work just as well).
      14. Shake up your summer lunch. As much as I love the convenience of my meal prep routine, my midday grain bowls need a revamp. Update your lunch with seasonal veggies, a mix of fresh herbs, and a sauce or two to keep things tasty.
      15. Reorganize your fridge, because it’s about time. Take everything out, throw away or compost the yuck, and give what’s left a home. Store leafy herbs in glass jars full of cold water, treat yourself to a cute egg tray, and pick up a pack of those pastel crates everyone’s obsessing over to add more seasonal color. Reminder: It should be a joy to open your fridge.
      16. Mail postcards, because there’s something so summery and vintage about a good ol’ fashioned postcard. But you don’t have to take a trip to let friends and family know you wish they were here. Spend a Sunday afternoon writing cute little cards and mailing them out.

      17. Swap in summer candles. Save your white cypress and fir for next season–now’s the time for florals, citrus, and linen scents to make an appearance.
      18. Up your lighting game. If there’s one romance-your-life rule to live by, it’s this: add dimmers to your lights or swap in smart bulbs to play with the ambiance as you please.
      19. Take it outside. Whether it’s a meal, a reading sesh, or your journaling routine—in the summer, take everything you can outdoors. 
      20. Grab a go-to hat. Sun protection? Sexy. Whether you’re a ball cap gal or sun hats are your coverage of choice, it’s the must-have accessory of summer.
      21. Find creative ways to stay hydrated. Electrolyte powders? Check. Floral ice cubes? Of course. Your version of the viral Stanley tumbler or security bottle? Always within reach.
      22. Perfect your version of the no-make-up-makeup look. When summer hits, forget your foundation. Instead, throw on a primer, some bronzer drops, and whatever else you need to feel like your shiny, sun-kissed self.
      23. Go extra with your mani. Everyone might be opting for OPI’s Funny Bunny, but in the summer, I like to stand out. Go for lemon-kissed yellow tips, abstract swirly blue, or cosmic vibes instead. 
      24. Plant your own herbs or veggies. You don’t need a backyard to grow a garden. Plant herbs on your windowsill, patio, or balcony, or sign up for a community garden plot in your neighborhood. 
      25. Freshen up your bed linens. Make weekly washes a routine and swap in cooler sheets for warm summer nights.
      26. Make flowers a weekly buy. We have Trader Joe’s for a reason—and it’s not just the snacks.
      27. Judge a book by its cover. That’s right, go ahead—it’s not a rule, but many of the best recent reads are also the most Instagrammable. Exhibit A, B, and C.
      28. Drink your coffee (or tea) from tea cups. Grandmillennial decor is holding strong, and it’s making our morning beverage habit all the more enjoyable.
      29. Go to the movies by yourself. It’s an excellent way to stay cool on those hot days,  cosplay as a mysterious cinema girl, and spend quality time with yourself.
      30. Make a summer vision board–they’re not just for January! Cut up old magazines or take to Pinterest to set the tempo for the months to come. Manifestation isn’t a pipe dream; it’s an intention for all you want to bring into your life.
      31. Schedule a midday movement sesh. It doesn’t have to be complicated or long, just a simple way to stretch your body between meetings. A 20-minute yoga flow, a quick walk outdoors, or a lazy girl workout. Think of it as a reset for the afternoon to come.
      32. Refresh your content consumption. We love rewatching Ted Lasso as much as the next girl, but find the summer content that will always remind you of this season. Need a new podcast? An inspiring read? Or how about a fresh show? 
      33. Reinvent your social media self. Take time to reflect on how you want to show up on your accounts. Personal story: I’ve realized that I’m a bit unhinged and actually funny—and it brings me joy to connect with others by embracing those truths about myself online.

      The Summer of You: 10 Ways To Upgrade Your Routine for Summer More

    • 125 Shares

      in health and weelbeing

      5 Steps For Tapping Into Motivation, Direct From The Pros

      by

      We’re meant to start a new year full of beans, dreams and a renewed sense of purpose… At least that’s what Instagram tells us. But, if it feels like you’re in a rut or can’t quite work up the energy to do whatever it is you really want to do, you’re not stuck in neutral alone. Just one example: 52 per cent of unhappy employees say they lack energy and motivation, according to a recent Indeed survey. No matter where you think your drive is – or isn’t – right now, these simple steps can help to rev up your motivation. Hint: it’s all about embracing the long game and being kinder to yourself.

      1. Do Something 

      Reality check: drive isn’t something that only lucky people have, like great hair or fast feet. Anyone can develop drive (or motivation – experts use them interchangeably) if you know how to go about it.

      “People often think of motivation and drive as the big flame that happens if you take lighter fluid and spray it all over a grill,” says Steve Magness, an executive coach, performance expert and co-author of the book Peak Performance. “A better way to think about drive is that you get some coal, light the fire and let it slow burn over time. That allows us to sustain and cook whatever we’re trying to cook.” 

      James Clear, author of Atomic Habits, writes that “one of the most surprising things about motivation is that it comes after starting a new behaviour, not before.” In other words, you don’t just get motivated, then do something. You do something, and that gets you motivated. “Getting started, even in very small ways … naturally produces momentum,” he writes. If starting out, even in a “very small way,” feels like anything from a minor sticking point to a monumental obstacle, he recommends making the first few steps so easy that you waste no energy thinking about doing them.

      So instead of waiting “until you feel like it” to overhaul your LinkedIn profile to get the job you want, block out 10 minutes to play around with the first entry. Instead of trying to overhaul your nutrition, start by planning what you’ll have for breakfast most days and buying the ingredients.

      2. Remove Barriers

      Even the pro athletes sometimes have a tough time getting started, says Magness, who has worked with NBA players and Olympians. “What saves these athletes is that their environment is set up in a way that lowers the bar – there’s less activation energy that’s needed to get out the door.” They have trainers devising their workouts, training partners depending on them to show up. Their systems are organised to minimise hurdles. And good news: you can do the same. 

      During a rough period when Magness says he was working too much and finding excuses not to exercise, he added five minutes to his evening commute to get to a park where he liked to run. The easy choice would have been to take the faster way home. But by going a few minutes out of his way and seeing his running shoes on the passenger seat, he removed the barrier to taking that run. “It’s almost like your brain sees running as the easier decision now. Those cues are inviting you to take that action, and you don’t have to think about it,” he explains.

      Success strategy: Unlocking motivation is all about the long game, say experts. Seeing drive as a slow burn to sustain rather than a big flame.

      3. Create Micro-goals

      Dr David Zald has watched motivation disappear. He’s the director of the Center for Advanced Human Brain Imaging Research at Rutgers University. His research has found that this happens when the workload seems too heavy or the rewards too far off. The obvious but hard-to-see-when-you’re-in-it solution is to break that big goal into smaller, doable tasks. 

      “Below your goal are subgoals, each of which has its own subgoals, cascading down to specific behaviours,” says Dr James M. Diefendorff, a professor of industrial/organisational psychology. Goals closer to the top of the hierarchy explain why you’re doing what you’re doing and reflect your values, while goals further down explain how the goal will be met, he says. Subgoals help you understand the steps you need to take and give you tasks to succeed at along the way – both help make long-term goals more manageable. Feeling like you’re making progress also feeds drive.

      So below ‘take all my vacation days this year,’ subgoals might be: ‘narrow down Airbnbs to two,’ then ‘email options to friends,’ and finally ‘book it.’ Similarly, if you’re having a hard time getting excited about a long run, promise yourself that you’ll run a kilometre or so, then take a break, and repeat that pattern until you’re finished, tips Zald.

      Key in on the phrase ‘take a break,’ too. You’re more likely to stick to a goal if you earn immediate rewards for steps you take rather than delaying rewards until you’re finished, according to research by Dr Ayelet Fishbach, author of Get It Done: Surprising Lessons from the Science of Motivation.

      4. Stop One Rep Short

      If you’re driven, you’re always pushing yourself hard… right? Performance coach Brad Stulberg wants to change your mind about that. In his new book, The Practice of Groundedness, he makes the case that “anyone can crush themselves and do an Instagram-worthy workout or all-nighter. That’s actually pretty easy. What is hard is maintaining drive for longer periods of time.” To keep it going, “force yourself to stop the equivalent of one rep short, day in and day out. Doing that is all about going a little slower today so you can go faster tomorrow.” Close the laptop at 6pm instead of 7pm. Sit down to eat lunch. Drive runs on sustainable energy, so feed it right.

      Success strategy: Rather than driving to the basket non-stop, be patient with yourself and look after your energy levels for a real motivation winner.

      5. Let Drive Change

       “The pandemic altered the lives of nearly everyone and led millions to re-evaluate and clarify the core of what is important, essential or meaningful in life – which may not be climbing the corporate ladder,” says Diefendorff.

      What sets you on fire can be a moving target, since we become interested in different things and develop different values over the course of our lives, he adds. To understand what you care about, try thinking about what happens on your best days. What gives you energy and excitement? If you don’t want to switch jobs or goals to feel a sense of drive again, “try to structure your day to ensure that some ‘best day’ activities can be experienced at least some of the time,” Diefendorff suggests.

      The post 5 Steps For Tapping Into Motivation, Direct From The Pros appeared first on Women’s Health. Words by Emily Sohn More

    • 138 Shares

      in lifestyle and culture

      Aman New York is the perfect mix of peace and fast-paced

      by

      Life

      by Amy Sessions
      2 hours ago

      East meets West and old meets new. Manhattan’s iconic Crown Building is reimagined as Aman New York, where the city’s original architectural splendour and Aman’s harmonious design language collide, projecting the inimitable tranquillity of Aman in the heart of Manhattan’s midtown. It boasts a year-round Garden Terrace, flagship Aman Spa and spacious suites that are among the largest in the city.
      The Stay
      Among the most spacious in the city, Aman New York’s Suites and Signature Suites are inspired by the airy architecture of Aman’s properties in Southeast Asia. Ideal for business or leisure guests alike, they offer never-before experienced sense of sanctuary in the very heart of Manhattan’s midtown – an invitation to switch off from the outside world. From the Junior Suite on Fifth Avenue to the Aman Suite, each offers a functioning fireplace, a first in New York City, while bathrooms (the dividing doors alone took two years to design) are opulent and oversized with oval soaking bathtubs designed to deliver peace at the end of a busy day.

      The Dining
      Bringing Aman’s eastern roots to one of the West’s greatest cities, Nama celebrates the Japanese washoku dining tradition with authentic, uncomplicated and elegant dishes that champion the world’s finest produce. The restaurant also features a Japanese Hinoki wood counter for hosting omakase fine dining experiences.
      The Wellness
      In the heart of Manhattan, Aman Spa New York reaches new, uncharted heights in the city, epitomising the phrase urban sanctuary with over 2,300 square metres (25,000 square feet) of space dedicated to wellbeing. Bringing to life the fullest expression of Aman’s health and wellness concept yet, it offers unmatched facilities including two luxurious private Spa Houses, along with transformative experiences and cutting-edge wellness and performance science, acting as a wellspring for enhanced wellbeing beyond its physical boundaries. Occupying the 9th, 10th, and 11th floors, Aman Spa New York is imbued with a deeply contemplative ambience designed using natural materials to create a grounding environment. Every detail has been carefully considered to ease guests along their wellness journey, whether consulting with a functional and integrative medical doctor, Traditional Chinese Medicine Practitioner or experienced Physiotherapist.

      The Hero Experience
      A quintessential New York concept reimagined by Aman, the Jazz Club brings a sense of occasion back to Midtown Manhattan in speakeasy style. Nightly live performancesinclude jazz, alongside a range of other genres that stem from this great class of music, while an array of New York DJs invoke the energy of celebration and the nostalgia of years-goneby. Whether you’re usually in bed at 9pm or not, this is a must visit while you’re in the city that never sleeps. You won’t regret it.
      May’s – The Horology Issue – Download Now– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied More

    • 150 Shares

      in health and weelbeing

      This Celeb-Favorite Activewear Brand Is Having Its Biggest Sale of the Year

      by

      ICYMI, the sale of all sales that fashion and wellness stans alike save up for, have circled on their calendars, and count down to like it’s Christmas is going on now. Enter: Alo Yoga’s anniversary celebration, their biggest sale of the year.
      Its second annual Aloversary Sale, a five-day bash of all-things Alo, includes a site-wide discount of 30% off all new clothing, accessories, beauty, and equipment products and deeper discounts of up to 70% off previously marked-down styles.
      If you’re asking (for a friend, of course), “How many Alo Yoga leggings is too many?” there’s no such thing. Just ask Hailey and Kendall, AKA celebs who’ve been seen strolling the streets donning the brand’s coveted soft and contouring tights. But, of course, that’s not all Alo Yoga has to offer. From must-have sports bras to onesies to their cult-favorite yoga mats, keep scrolling to shop and snag their newest arrivals and celebrity faves before the sale ends on May 5.
       

      Tops

      Bottoms

      Dresses and Onesies

      Accessories

      Workout Clothes So Good, You’ll Want To Wear Them 24/7 More

    • 138 Shares

      in health and weelbeing

      Sofia Richie’s Health and Fitness Routine Leading Up to Her Wedding

      by

      ICYMI, Sofia Richie tied the knot in what has been dubbed this year’s star-studded “royal wedding,” and it’s all anyone on Instagram and TikTok could talk about. The 24-year-old model, fashion designer, beauty director of Nudestix, and little sister of Nicole Richie said “I do” to Elliot Grainge in the south of France. Thanks to Richie launching her TikTok just days before her nuptials, we got glimpses of her wedding prep, complete with GRWM videos. And with Vogue’s play-by-play of the day-of wedding festivities, they left no stone unturned (can we take a moment to gush over Richie’s, not one, but three custom Chanel dresses?!).
      So we got the inside scoop on her bridal beauty and fashion looks, but being the wellness diehard that I am, I had to get to the bottom of Richie’s workout and diet routines leading up to her big day. Luckily, she shared most of it on her social media. I got the lowdown on her go-to fitness regimen and eating habits (you can thank me and IG later). Read on for some major #fitspo. 

      Her workouts
      As Richie was getting into bride mode starting last December, she took to Instagram Stories to share her sweat sessions. Two three-pound hand weights and a 10-pound weight vest were all she needed for “getting snatched” before getting hitched. Courtesy of Richie’s “Fitness Journal” highlights, we can channel Richie exercise by exercise: After sprints with her hype squad—her trainer Elizabeth Vidor and two cute AF pups—she moved on to a lateral lunge and twist combo, jumping jacks with punches, a knee-pull-and-punch sequence, and squat shuffles—performing each movement for 30 seconds and completing the circuit for six rounds.
      But wait, there’s more… Then, Richie went straight into a single-leg-glute-bridge-and-crunch exercise, followed by a knee-plank-and-arm-row move, a wall-sit-hold-and-inner-thigh burner, arm circles, and tricep extensions. Finally, Richie ended her one-hour workout with a deep stretch with her trainer. As if that wasn’t already a doozy of a routine, her pre-wedding workouts didn’t stop there. She documented three other workouts (check ’em out here and give ’em a try!). Also, she’s a hot girl walk stan like the rest of us: “I try to walk for at least an hour every single day!” And as for the activewear brand she’s obsessed with? Her favorite seems to be Splits59. 

      Her diet 
      According to US Weekly, Richie shared on her Stories that she went on a “strict diet” to “get an early start” on her wedding prep. “I try my hardest to fast until 12 p.m. (with the exception of coffee),” Richie said in December. “For lunch, I have either a salad or a high-protein meal. I eat my dinner around 6:30 p.m., which is the last meal before I go to bed (no snacking).” Her high-protein go-to’s? Egg whites and bacon. She went on to say another diet staple of hers is “tons of veggies.” While Richie conveyed that she tries her hardest to avoid carbs and sugar, she sometimes left room for “a little treat.” In the same vein, she expressed: “You should do what feels best for your body. Incorporating some carbs isn’t horrible when you are training hard.” As for her fave snack? Seaweed. Hot take: Healthy eating should be flexible (read: eating and enjoying what you love), so take a cue from Richie and do you.

      @sofiarichiegrainge
      let the festivities begin ✨
      ♬ original sound – Sofia Richie Grainge

      I’m Getting Married in Six Months–Here’s How I’m Preparing My Body and Mind More

    • 125 Shares

      in health and weelbeing

      Unlocking Your Body’s Full Potential: A Beginner’s Guide to Biohacking

      by

      Full transparency: When I first heard about biohacking, my initial thought was oh no, not another wellness trend… I know firsthand what it’s like to spend money on supplements or memberships that promise drastic changes only to be disappointed by their short-term benefits (or lack thereof). The truth is wellness trends come and go because more often than not, they aren’t actually making a huge difference in our well-being. To my (pleasant) surprise, when I dug a little deeper into what biohacking is exactly, I discovered that it’s not a current wellness trend—it’s a tool everyone can use to make effective, long-lasting changes in their health.

      What is biohacking? 
      The term biohacking has been around for quite some time, first originating as a part of the molecular biology movement where people were implementing technology to enhance the human body (yep, straight out of a sci-fi movie).But in the world of wellness, biohacking is a little different. It’s defined as changing your physiology and chemistry through science and self-experimentation, with the goal of understanding what your body needs to function optimally. In other words, biohacking is literally trying different “hacks” for optimal health.
      These hacks can be as minor as slight adjustments to your nighttime routine, or as complex as cold plunging and heat therapy. Biohacking can mean purchasing a hyperbaric oxygen pod or supplements such as nootropics, or can be totally free like getting sunlight in the morning for your circadian rhythm or walking barefoot on grass or sand to reduce inflammation. While the degrees of biohacking vary by price and extremity, the goal is always the same: the optimize your health, reverse aging, and live as healthy as possible.
      Biohacking has been praised by celebrities like Tom Brady, Brooke Burke, and Tony Robbins, but what makes it so different from all the other wellness trends out there? Biohacking is really about self-improvement, but on an advanced level. If you’re looking to make incremental, highly-effective changes to your wellness routine and optimize the health of your body, biohacking may be for you. Read on for some life-changing biohacks you can try for yourself below. 

      Biohacks to try right now:

      If you want better sleep…
      Whether it’s the struggle to fall asleep, wake up, or get enough quality hours, lack of sleep is a challenge we’ve all faced, and getting a good night’s sleep is crucial for our health. Sleep is a chance for our body to detoxify from the day and it allows for healthy brain and body function. If you’re looking to biohack your way to healthier sleep routine, the key is to make changes to hack your circadian rhythm, or the internal clock that regulates the sleep–wake cycle. The first step is to ensure your environment is set up for optimal sleep, including no electronics at least an hour before bedtime and ensuring you’re sleeping in a completely dark room, or using a sleep mask if you have any light from windows or electronics. Also ensure that you’re going to bed and waking up at the same time every day so your body can become accustomed to a sleep schedule.
      If you’re looking to advance your routine a little further, try taking CBD or sleeping with a weighted blanket. Both of these tools help calm the nervous system and lower your heart rate to prepare for sleep. You can also try replacing your lightbulbs with red lightbulbs to naturally stimulate melatonin and opt for a sunrise alarm clock, which will wake you up to natural light as well as softer sounds. Don’t forget the natural sunlight first thing upon waking–open up the curtains, go for a walk, or sip your morning coffee by a window. 

      If you want to boost your workouts…
      When it comes to enhancing workouts, it will look different for everyone because our bodies are all different. But whether you prefer a fitness routine focused on cardio or one that revolves around Yoga and Pilates, there are ways to hack every workout. For starters, tracking your workouts with technology like a Fitbit or Oura Ring gives you stats such as daily steps, heart rate, and other health metrics. These products can help track your progress and guide you in making any necessary changes to boost your fitness routine.
      If you have a menstruation cycle, another way to hack your fitness routine that I personally love is implementing the Cycle Syncing® Method. When you work out according to each phase of your cycle, you are essentially biohacking your metabolism to make each workout more effective. Cycle syncing can help you burn more fat and build more muscle while aligning with your hormones and energy levels. Whether you menstruate or not, choosing a workout that gets you sweaty (i.e. hot yoga, jogging on a warm day, etc.) not only has fitness benefits, but counts as a biohack for your lymphatic system. 

      If you want to improve your nutrition…
      Important disclosure: The key to biohacking your diet isn’t focused on how to lose weight or eat less calories, but rather becoming more in tune with your body. The healthiest people don’t restrict certain foods in their eating habits—they are listening to their body’s cues and honoring them (read: intuitive eating is the ultimate biohack, and the only one you really need). Once you’re connected to what your body needs, you can evaluate whether a pescatarian versus a keto eating approach is better for you, and explore further biohacking techniques like intermittent fasting, introducing certain supplements for deficiencies or wellness goals, or adding more superfoods to meals. Another effective way to biohack your diet for people who menstruate is by cycle syncing (just like for your fitness) or eating based on the phase you’re in. 

      If you want better mental health…
      Let me start by saying there’s no easy hack to great mental health. It’s a journey—we all have good days and bad days—but there are ways you can hack your wellness routine to assist your mental health journey. Incorporating practices such as gratitude journaling, meditation, sound baths, and breathwork are all helpful for getting out of your head and into the present moment. Personally, gratitude journaling is my go-to for those days when I feel like everything is going wrong. Practicing gratitude instantly reminds us of all the good in our lives, as opposed to the negative. Biohacking your mental health can even be as simple as getting outside. Go for a walk, step into your backyard with bare feet and ground into the earth, sit on a park bench, and soak up some sun. We spend a lot of time indoors and sedentary—fresh air and movement are necessary for our wellbeing. 

      If you want glowing skin…
      In a dream world, my skin is always Hailey Bieber-level glowing, and while I’m not quite a glazed donut yet, the skin hacks I’m about to let you in on are helping me get there. You’ve probably heard it before, but the skin is the largest organ in the body, and hacks like drinking more water and using SPF really do work. Starting each morning with a large glass of water and then continuing to drink water throughout the day is a game-changer for your skin health. Another way you can hack your skin is by trying a lymphatic drainage massage. Not only will it help with de-puffing, but it also does a great job of detoxifying the body.
      Dry brushing can also help with lymphatic drainage and helps to exfoliate the skin (a double biohack!). The last hack for glowing skin is to try an elimination diet. If you are prone to breakouts or redness, there could be something in your diet that is causing it. After a recommendation from my doctor, I cut out dairy from my diet and my skin became much clearer. Work with your doctor to discuss possible food intolerances or allergies because our skin is a direct reflection of what is happening inside the body.

      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 30 Greatest Life Hacks of All Time More

    • 150 Shares

      in health and weelbeing

      Everything You Know About Self-Care Isn’t Wrong… But It’s Not Quite Right

      by

      The term ‘self-care’ is having a moment, but is it the right one? When it’s not being sold to us in the form of candles or fuzzy PJs via Instagram ads, self-care is taking over our TikTok FYP with “everything shower” routines. It’s become an excuse for our every indulgence. Happy hour after a terrible day at work? That’s self-care. Brunch, followed by a Euphoria-inspired mani? It’s all self-care, baby. Splurging on a beach vacay after the hell of these past few years? Self. Care.

      But how much we seem to be focusing on self-care online doesn’t actually align with reality. Nearly half of women are struggling with burnout, according to a workplace survey by Indeed. Meanwhile, a 2022 mental health report by Liptember Foundation revealed that 69% of women are stressed and 44% are facing anxiety. 

      Stats like these raise this question: if the ‘treat yourself’ approach to self-care is working, why are we still so frazzled and worn out? Well, according to experts, we’re all somewhat missing the point. “Self-care is about taking time to understand your true needs beyond your impulses,” says Dr Chloe Carmichael, a therapist and author of Nervous Energy: Harness the Power of Your Anxiety. “It’s looking at yourself on a deeper level.”

      It’s not that a vacation or a happy hour isn’t a worthy form of self-care. Sometimes ‘treating yourself’ is what’s needed, notes Carmichael. But the truth is, if that’s all you’re doing, you’re missing out on the real benefits. Keep reading for a step-by-step lesson in strengthening your relationship to caring for yourself.

      Apps That Will Change Your Life

      Peptalk

      Start your morning with a motivational pep talk from the most inspiring people in the world. You experience a simulated video call with professional athletes, celebs, and musicians. Whatever your goals PEPTALK will be your personal coach, trainer or accountability buddy.

      Streaks

      Some psychologists claim that it takes 21 days for a new habit to form; others argue it’s closer to three months. Either way, sticking to anything for that long can be tough. Streaks is a self-improvement coach that helps you ingrain those healthy behaviours by logging the good stuff you get done.

      Shine

      This app is like a cross between a supportive friend and psychologist – each day you’ll get an uplifting message. Also, you can tap into the library of resources with exercises such as mindful cooking or creating a coffee ritual and work through expert-approved challenges to upskill in areas like self-confidence and anxiety.

      Action point one: Define what self-care really means to you

      There isn’t one single meaning of the term. It’s an ever-evolving concept that’s constantly updated, for better and for worse. “Self-care” as a cultural phenomenon was first introduced by feminist author Audre Lorde in her 1988 essay collection, A Burst of Light, says Dr Omolara Thomas Uwemedimo, an assistant professor at Northwell Health in New York.

      “For her, a Black, queer woman, self-care was about self-preservation. It was about being able to see your identity outside of the white gaze and come back to yourself. It wasn’t something nice to do, but something that kept you alive.” 

      Since then, self-care has been appropriated by marketing whizzes eager to sell an idealised version – and the exxy candles that come with it. But now, finally, we’re starting to come full circle and to build upon Lorde’s original thoughts, adds Dr Catherine Cook-Cottone, a professor whose research focuses on mindful self-care. People recognise the holes in that commercialised alteration and are searching for a deeper understanding of what it can do. “Self-care isn’t something you buy,” Cook-Cottone says. “It’s an active practice of taking care of the internal aspects within the context of external pressures.” According to Dr Barbara Riegel, a University of Pennsylvania nursing professor who studies chronic illness, self-care is about “taking control of your body and taking control of what’s going on with you.” For Uwemedimo, self-care is “creating space in your life to remember who you are and what your purpose is.” 

      So in short, the semantics are up to you. Just remember that it’s a lot like parenting yourself, which means it’s your job to stay focused on what you need, not what you want in the moment. That’s not always easy. One example to drive the point home: social connection is important, but maybe you just moved and don’t know anyone, so reaching out feels scary. You can tell yourself that staying home with Netflix is self-care (and it may make you feel good at first), but Netflix won’t fill your need.

      “Self-care is about taking an honest look at what you require in order to function your best – not only today, but in the broader sense,” Carmichael explains.

      Action point two: Find ways to feed your mind, body and soul

      One of the most difficult aspects of self-care is that it’s so individual. “There isn’t a litmus test where certain behaviours always count as self-care,” Carmichael says. “It depends on the person.” So, how do you know what you need? And how do you find that balance between pushing yourself outside your comfort zone and comforting yourself when you need it?

      Remember ART

      Remember the acronym ART to help you decipher if your self-care behaviour is on point, suggests Cook-Cottone. A is ‘attunement’. As in, are you tuned in to what you really need? R stands for ‘responsive.’ Is the behaviour going to serve that need? And T is ‘taking action’. Will you follow through? If you’re having trouble with the first part, you might start including time in your routine to do nothing but reflect.

      “Taking a break is important to develop awareness,” Cook-Cottone says. That *might* mean taking a regular bubble bath, but while you’re in the water, ask yourself: what do I need to feel my best? What is working in my life right now, and what isn’t? If you’re short on time, you can accomplish the same goal by using the moments you spend on other activities – say, folding the laundry or working out – to focus on your breath and simply listen.

      Time To Pause

      Instilling a time to pause in your day should give you an idea of what, if anything, is missing from your routine. It’s also good practice for knowing what you need in the moment. You might learn that you should focus more on physical forms of self-care: getting enough sleep, eating well, exercising, taking prescribed medications, and so on. Or maybe managing stress is an area that’d be good to work on, which eventually leads you to a mindfulness practice or more time outside in nature. Maybe you need to do something creative or something that contributes to your community, like volunteering for a cause you care about.

      Friendly reminder: as a complex being, you have complex needs. It’s not as if you can pick one self-care activity and call it a day. “You want a diverse portfolio of self-care,” advises Cook-Cottone. Some activities will be for your physical well-being, while others will be more for your spiritual and social sides. From there, all you have to do is make sure to make time for that self-care on the regular.

      So, yes, this means that you want to have structure, but also the leeway for spontaneity. Include small, daily practices like saying a loving thing to yourself while you brush your teeth, as well as formal practices like regular meditation. Scheduling a variety of activities (fitness classes, meet-ups with friends, whatever lights you up) can take some decision-making off the table. Creating lots of opportunities and practising varied ways of providing care for yourself will help you “be more agile and responsive in the moment,” explains Cook-Cottone. In other words, when a stressor comes up, it’ll be easier to dig into your toolbox and lean on a practice that’s already routine.

      Action point three: Set boundaries in new ways

      This can have multiple applications and implications. First, you want to set boundaries that protect your time for yourself, like saying no to a night out when what you really crave is a good sweat or some time to process a bad day with a mate. You also want to set boundaries for what you accept as appropriate for your life. That means setting rules for the types of treatment you tolerate in your relationships or at work. This second type of boundary is generally harder to set, given how our culture rewards women for being able to push through anything. The benefit is that when we set boundaries for ourselves, we’re protecting others too. We’re making it smoother for other women to set similar boundaries. “It’s easier to do that in community, so you don’t feel like the odd person out,” Uwemedimo says. 

      It’s all too simple to let self-care be last on our to-do list. But without it, you’ll lose yourself in the constant pressures – and who wants to live like that? Plus, self-care isn’t just a mental boon. If you ignore it, you’re setting yourself up for major health issues down the line, from burnout to true chronic illnesses like depression, diabetes or heart disease, Riegel says. “It’s not something that can wait.” All the more reason to start putting yourself first.

      The post Everything You Know About Self-Care Isn’t Wrong… But It’s Not Quite Right appeared first on Women’s Health. More

    • 113 Shares

      in health and weelbeing

      6 Easy Hacks To Eat More Protein Without Trying

      by

      Before sea moss gel, green powders, and celeb-backed Erewhon smoothies (hi, Hailey and Bella) became the “it” superfoods, incorporating enough protein in your diet was the name of the wellness game. Derived from the Greek word for “primary,” meaning “first place” or “in the lead,” you could call it the OG of nutrition trends.
      Hot take: Protein is making a comeback and for good reason. Eating the right amount of protein is a must for our muscles and bones to repair and grow. When protein is consumed, the body breaks it down into amino acids, absorbs it, and uses it to build muscles and organs, to make hormones and antibodies, and as an energy source. Bottom line: Protein is essential to keep your body in top-notch condition.
      So just how much protein do you need to eat? While it depends on factors such as age and activity level, the Academy of Nutrition and Dietetics recommends that the average individual should consume 0.35 grams per pound of body weight per day for general health. For example, a person who weighs 165 pounds should consume an average of 60 grams of protein per day. Use that formula as a starting point, and then talk to your doctor or a nutritionist to find out how many grams you should aim for based on your needs, goals, activity level, and body. 
      While you may think that sticking to grilled chicken and hardboiled eggs is the only way to pack more protein in your diet, there are simple tricks to satisfy the proper macronutrient intake that aren’t so blah. Ahead are six simple tips to help you eat more protein. Spoiler: They deliver on taste and variety.

      1. Meal prep protein into every meal
      Planning your meals ahead of time ensures that every meal is built around a high-quality form of protein. Eggs or breakfast sausage may be the obvious picks for a make-ahead, protein-filled brekkie, but don’t sleep on high-protein breakfast burritos, casseroles, pancakes, and overnight oats. When it comes to lunch or dinner, season or marinate your go-to lean sources of protein, like chicken, fish, and tofu, and cook them up in bulk so you have them at the ready for bowls, salads, pasta, tacos, wraps, and stir-fries.
      If you just can’t be bothered to prep large portions of protein ahead of time, make a little more than you need when you’re making dinner and save it for lunch the next day. To up your protein consumption, don’t forget to sprinkle any (and every!) meal or snack with nutritional yeast (a seasoning high in protein), chia seeds, or nuts, like almonds, walnuts, and pine nuts. 

      2. Add a protein powder to the routine you already have
      From the ever-trendy collagen to the common whey and plant-based assortments (such as pea or hemp), you can take your pick of protein powders to give you a morning kick, afternoon zing, or post-workout recovery boost. Protein powders are one of the easiest ways to sneak protein into your routine because you can add them to pretty much anything: smoothies, oatmeal, pancakes, yogurt, and more.
      Another easy way to seamlessly incorporate protein powder? #Profee, or protein coffee, ICYMI. TikTokers and wellness girlies alike are taking their morning cup of joe with protein powder to get a leg-up in protein for the day (insider tip: Starbucks fans can also take part with Protein-Blended Cold Brew–you’re welcome). Is matcha more your cup of tea? Whip up a matcha latte with a vanilla protein powder and milk of your choice for a healthy pick-me-up and hit of protein. Just make sure that the protein powder you choose is ideally organic or clean without additives and artificial sweeteners. 
       
      3. Have protein-rich snacks on hand
      Snacks are there for us when we’re hangry, the munchies strike, or we need to increase our intake of protein. You want to get the most bang for your buck, so load up on high-protein snacks like a smoothie, greek yogurt, cottage cheese, sliced turkey and cheese, smoked salmon and avocado toast, apple slices with peanut butter, and roasted edamame (I could go on and on). Bonus points: They’ll also help keep your blood sugar levels stable and prevent that all-too-familiar afternoon crash. If you’re always on the go, have handy snacks readily available that you can easily grab on your way out. Think: beef jerky, clean protein bars, and nuts or seeds.

      4. Incorporate more legumes 
      They say good things come in small packages, and beans are no exception. Soybeans, lentils, and white beans are chock-full of protein, and not only do they serve up a good portion of plant-based protein, but they also help meet your fiber, iron, and vitamin requirements. Other protein-packed beans to add to your grocery list: split peas and the kidney, black, navy, and pinto varieties. Stock your kitchen pantry with these protein powerhouses for an inexpensive and easy way to whip up versatile meals and snacks. Eat them on their own or make them into a soup, dip (hummus, anyone?), or bean-based veggie burger, or toss them in an omelet or salad for a healthy dose of protein that’ll keep you full and satisfied. Another hack? Replace your processed carbohydrates with legume-based options, such as chickpea or lentil pasta. 
       
      5. Add protein to baked goods and desserts
      You might think of muffins, bread, or cookies as a nutrient-void treat, but homemade options actually make for the perfect vehicles to add protein into the mix (literally). With the addition of protein powder, greek yogurt, beans, ground flaxseed, or a nut or seed butter, you can satisfy your sweet tooth and reach your protein goal in one swoop. Take a stab at these brownies complete with chocolate protein powder and almond butter, blueberry cake donuts that include almond flour, vanilla protein powder, and Greek yogurt, or red lentil cookies jam-packed with protein from red lentils, peanut butter, oats, and whole wheat flour (don’t knock it until you’ve tried it!). And if no-bake desserts are more up your alley, try these lemon coconut flaxseed balls, peanut butter cups, or vegan cookie dough on your next self-care night in (now that’s my kind of multi-tasking). 

      6. Replace refined grains with whole grains
      Food for thought: Whole grains are packed with important nutrients, including fiber, vitamins, minerals, antioxidants, complex carbohydrates, and–you guessed it–protein. When we process grains (turning them into refined carbohydrates, like white flour), it strips them of nutrient goodness, including removing protein. For example, whole wheat flour has 28% more protein than refined wheat flour. When purchasing bread, pasta, or other wheat products, look for whole wheat as the first ingredient for a range of benefits, including more protein.
      Better yet, opt for grains in their whole form such as quinoa, farro, barley, bulgur, brown rice, or millet. Most grains have about 25% more protein when eaten in their whole form because the protein typically gets processed out. Add whole grains to salads, make a whole-grain side dish, or whip up pilafs, stir-fries, and bowls.

      30 Superfoods You Can Sneak Into Your Go-To Meals More