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      Can Manifesting Really Help You Smash Your Goals?

      by

      Angie Tiwari wakes up, slides out of bed and pulls the shutter back from her bedroom window. As she prises it ajar, a stream of morning light comes in and, as if on command, the sound of chirping birds fills the room. She sits back on the tangle of sheets and drops her eyelids to soften her gaze, turning inward. 

      In her mind’s eye, she sees herself running a yoga retreat; she’s speaking to a group of people, sharing with them how the practice helped her in difficult times. Next, she picks up a hardback journal the colour of charcoal and pulls it open at a blank page. The words flow through her fingers and onto the paper. ‘I run a successful online yoga business, I inspire and encourage people to try it, I share the true meaning of yoga, I build a collaborative community.’

      What is manifesting?

      The 29-year-old yoga teacher and founder of Tiwari Yoga isn’t alone in this practice. Alongside other items in the New Age bag of tricks (tarot reading; crystal healing), manifestation – achieving material goals through sheer force of belief, using techniques like affirmations and visualisation – has enjoyed an energised buzz over the past year, taken up by a shiny new cohort of fans. This you’ll know if you’ve clocked one of the 8m+ Instagram posts tagged #manifestation or contributed to the billions of views of manifestation content on TikTok.

      So, is it truly possible to engineer real-world change using such practices? Or is this a Covid, cost-of-living, loadshedding crisis era balm that’s likely to lose its appeal when things feel a little less chaotic? 

      Where did the concept of manifesting come from? 

      While some practitioners argue that the root ideas behind manifestation are present in certain ancient spiritual traditions, you’ve most likely come across it in the guise of the law of attraction, which is central to the New Thought movement. At its most basic, the premise is this: your thoughts and feelings send out vibrations to the universe, attracting events that share those frequencies. Good attracts good, bad attracts bad; positive thinking on steroids. 

      The idea first circulated at the start of the 19th century, but was beamed into the modern zeitgeist in 2006, when Australian writer Rhonda Byrne stitched it together with various New Age ideas in her book The Secret – 35m copies sold and counting – and the film of the same name, which you can find on Netflix. Latterly, the theory has had a wellness makeover, with evangelists Oprah and Gwyneth Paltrow testifying to its power in the past decade: a technique to sit alongside mindfulness and breathwork in your arsenal of self-care activities.

      So, why is everyone manifesting all of a sudden?

      As to the uptick in interest of late, we’ll give you three guesses. Research has found that periods of high stress correlate with a surge in ‘magical thinking’ – believing that unrelated events are causally connected, with supernatural forces affecting outcomes. Research from Tel Aviv University, for one, has found that exposing people to high-stress conditions causes them to report a greater urge to ‘knock on wood’, and to ‘knock’ more times when asked questions designed to elicit the ritual, versus those exposed to a low-stress environment.

      For health psychologist Dr Sula Windgassen (@the_health_psychologist_) it isn’t just the stress of the turbocharged price of everyday life and the pandemic’s reverberations that might be generating increased interest in manifestation, but the loss of control that’s come with it all. ‘In situations where you have little or no control, you try to find ways to make sense of things.’ This, she explains, is an evolutionary response. ‘It’s inherently threatening for us to think of the world as an unpredictable place. One way to think of manifestation is as wishful thinking. This can be a process of regaining control in some way.’

      Could it have something to do with what’s going on right now?

      So it makes sense that the practice found a following among those hit hard by Covid. Dani Britten, 32, was helping to run her mum’s cafe near her home in March 2020, when the order came to shut up shop. Not being contracted staff, she wasn’t eligible for furlough, and while her husband was, thankfully, still able to work, she had to rely on Universal Credit and Covid-era self-employment grants through repeated lockdowns. 

      ‘It’s inherently threatening for us to think of the world as an unpredictable place’

      Last November, with another lockdown looming, she was feeling low and anxious. She’d started following law of attraction coach  Esther McCann on Instagram months earlier, and when she saw McCann was running a Black Friday deal, she signed up for eight one-on-one telephone sessions, putting the cost on a credit card. 

      McCann taught her several manifestation tools, such as the emotional freedom technique (EFT, or tapping), and how to create a vision board. After doing the latter, Dani decided to follow her intuition and plunge into a new professional venture – selling healing crystals.

      Six months on, her live crystal sales which she hosts twice weekly in a Facebook group she set up for the enterprise, sell out every time.

      What does the science say about manifesting? 

      Coincidence, you ask? Or evidence of the universe in action? It’s true that much of the language used in these practices is rooted in the spiritual; and talk of the universe, vibrations and energy is understood to be pseudoscience in mainstream circles. And yet, research does support some of the techniques that sit under the manifestation umbrella. 

      Stanford psychologist Professor Carol Dweck’s seminal research into ‘growth’ versus ‘fixed’ mindsets, for one, shows that believing your capabilities are not set in stone makes you more likely to put in the work to reach a punchy goal. 

      Believing your capabilities are not set in stone makes you more likely to put in the work’

      Her work, synthesised in her book Mindset: The New Psychology Of Success, showed that people with fixed mindsets – those who believe their intelligence, character and creative ability are as static as their eye colour – limit themselves by avoiding new challenges that come with a risk of failure. In doing so, they’re less likely to learn new skills with which they don’t find instant success or to chip away at a tricky barrier to accomplishment, with ramifications for what they achieve in life. 

      Conversely, those with a growth mindset thrive on a challenge, seeing failure as an opportunity to grow and develop. Multiple studies in school pupils show that those in the latter camp routinely learn more new and difficult things, thus allowing the neurons in their brains to form fresh and stronger connections.

      ‘The law of attraction doesn’t just respond to your thoughts’

      Arguably, in some of its less fantastical iterations, manifestation is growth mindset by another name. ‘The law of attraction doesn’t just respond to your thoughts,’ says McCann. ‘It responds to the way you feel about yourself, the world and what you believe is possible. You only go as far as you believe you’re capable of going.’ 

      What about visualisations?

      As for visualisations, they’re used by professional sportspeople and elite athletes, thanks to a body of evidence that supports their efficacy. 

      ‘The success of the law of attraction lies not in purely visualising your goals, but actioning them’

      Dr Tara Swart, author of The Source, is a fan, too. Since pivoting to executive coaching, the former psychiatrist with a PhD in neuroscience has used an incarnation of manifestation with her clients. For Dr Swart, the success of the law of attraction lies not in purely visualising your goals, but actioning them; it’s the reason she gets her clients to make action boards instead of vision boards, so that the emphasis is on the work they need to put in. ‘The trick is to look at it daily, visualise the goals coming true and do so using sensory integration – imagine what the goal looks, feels and tastes like.’

      By stimulating your brain with specific, goal-oriented images every day, she says, you’re cementing them in your brain’s limbic system – the home of emotional responses and memories – and priming it to pay attention to those things.

      ‘The trick is to look at it daily, visualise the goals coming true and do so using sensory integration’

      This is called ‘value tagging’. Dr Swart gives the example of someone who wants to work in the field of mindfulness; you’ve put a visual representation of this on an action board and you’ve been doing visualisations in which you’ve pictured yourself in such a role. Then, in conversation, someone mentions that they are developing a mindfulness app. Because you’ve value-tagged this, your ears prick up; perhaps you ask for an interview and realise your ambition. In short, the visualisation creates action.

      Still, if, to you, the idea that the universe works in much the same way as filling up your Superbalist cart and hitting ‘place order’ feels a bit too good to be true, you’re in good company. 

      Are there any potential problems with manifesting?

      For Dr Windgassen, it isn’t just a question of whether the techniques that sit under the manifestation umbrella will work, but how you’ll feel if they don’t. ‘People may be more likely to turn to manifestation and other self-help ideas when they’re particularly vulnerable and depleted and, consequently, their self-esteem may be lower,’ she says. 

      Because interpretations of manifestation can be ‘magical’, she explains, if it doesn’t work out, you might see it as your fault, which could lead to negative rumination.

      ‘It could exacerbate this perception that already exists that people who are worse off deserve it’ 

      What’s more, she warns, the idea that you can manifest anything fails to account for the structural disadvantages that are woven through society. ‘It could exacerbate this perception that already exists that people who are worse off somehow deserve it, because they’ve not worked hard enough,’ she adds. ‘That forgets that privilege [like your race or social class] plays a huge role in the division. It taps into this unhelpful side of self-help culture – the idea that you’re in your own way and if only you’d get out of it, you could thrive.’ 

      How manifesting is present in some workplaces

      Research has even found that the language of manifestation has become bound up in the DNA of the networking marketing world. Researchers from Bournemouth University and the University of Essex found that the law of attraction was ‘ingrained in the culture’, of one networking marketing organisation they studied, with senior leadership warning that negative thoughts would send energy into the universe and attract bad sales. 

      ‘It ignores structural inequalities and pushes responsibility on to the individual and not the organisation,’ says Dr Melissa Carr, who worked on the research. While this didn’t cause people to work harder, she says, it did lead some individuals to blame themselves for not having the right attitude.

      What happens when manifesting doesn’t work? 

      Laura Holland, 25, a mindset and wellbeing coach (@livewell.withlaura), has experience of the negative side of the practice. Her interest in manifestation began when she saw content on wellbeing and health Instagram pages, before listening to the audiobook of The Secret. After following the tome’s advice to start small, she tried to manifest a parking space: while driving to the shops, she visualised the precise bay she wanted, repeating mentally how happy she was going to be when she got it. 

      ‘I started to overanalyse myself’ 

      When she arrived, it was vacant, and she slid straight in. Naturally, she decided to level up. ‘I launched a course and said I was going to manifest 30 women to sign up for it. But when only one woman did, I started to overanalyse myself, thinking: “Maybe I didn’t want it enough. Did I have a thought that went against it?”’ What followed was a descent into self-blame and policing her thoughts to ward off any possible negativity.

      She began to feel that she had to mask feelings of nerves with any new venture, and that she had to perform endless positivity – something she says was hard amid the tumult of a global pandemic. 

      The social media stream of manifestation content only exacerbated these feelings. ‘You see all over Instagram and TikTok that everyone’s manifesting their dreams – and you don’t have the success you were hoping for. It kind of makes the fall from not getting [what you were trying to manifest] even harder.’ 

      So, could manifestation be right for you? 

      Dr Windgassen notes that there are many positive aspects to manifestation rituals, pointing out that vision boards and intention-setting can create positive emotional experiences and increase motivation and focus – all ingredients for supporting behaviour change. 

      ‘In therapy, we often use imagery to help create emotional shifts and introduce new perspectives and solutions, or even reduce anxiety about the unknown.’ And, doubtless, sitting down and carving out space to crystalise your desires, rather than drifting through the years on autopilot, can be a nourishing practice.

      One way of doing so is to create an annual action board. Dr Swart suggests blocking out some time, then sitting down with a stack of magazines and cutting out images that speak to something you’d like to bring into your life – an interiors shoot could represent your goal of saving for a flat or house deposit. Then place it somewhere you’ll see it at least twice a day and visualise the things you want in as much detail as you can conjure: imagine walking up the path to your home, the sensation of wind on your face.

      But it’s advice that comes with a caveat, and the key to whether manifestation is right for you lies in both your mindset and your goals. 

      When could manifesting not be right for you?

      ‘It would be unhelpful to put a lot of emphasis on things that you have very little control over and may be counterproductive as a result, making you more disengaged and perhaps demoralised over time,’ adds Dr Windgassen, who reiterates Dr Swart’s approach of following up wishes with actions. ‘I would never discourage someone from dreaming big, but it’s important that you have other building blocks to help with those dreams.’ 

      When it comes to manifestation, there are rubies among the rubble. But believing that your thought vibrations alone have the power to transform your existence? To close with a cliché: all that glitters isn’t gold.

      5 science-backed steps to achieving your goals

      1. Write it down

      In 2019, psychology professor Dr Gail Matthews studied goal achievement in the workplace. Her research identified that the act of committing your intentions to paper increases your likelihood of success. Permission to pop to Waltons, granted.

      2. Get visual

      In a survey run by leadership expert Mark Murphy, those who used pictures to illustrate their goals were more likely to succeed than those who didn’t. Those who wrote down vivid goals were 1.4 times more likely to succeed than those who wrote nothing. So, use words to paint as detailed a picture as possible in your mind.

      3. Create action steps

      In the same research from Dr Matthews, participants who defined a plan of action – showing how they would make incremental moves towards their goal – were more successful than those who simply stated an aim. Those who did the best? People who did this, made themselves accountable to a friend and sent weekly progress reports.

      4. Track your progress

      A 2015 meta-analysis found that monitoring your progress is the key link between setting an intention and making good on it. The studies focused on health goals, like quitting smoking and losing weight, and found that prompting participants to track how they were doing upped the likelihood that they’d succeed.

      5. Hold yourself accountable

      You have a 65% chance of meeting a goal if you elect someone to share your intention with, according to the American Society of Training and Development. Supercharge this hack and schedule regular appointments to share your progress with them – folk who did this saw the odds go up to a dizzying 95%.

      *Words: Claudia Canavan

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

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      A Breakdown of Miley Cyrus’ Full “Flowers” Workout Routine

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      If there’s one surefire way to get over a breakup, do as Miley Cyrus does and buy yourself flowers, take yourself dancing, and sweat it out—all the while looking glam and sexy. ICYMI, I’m referring to Miley Cyrus’ latest single and music video “Flowers.” With over 100 million views of #flowersmileycyrus on TikTok, her viral video shows her cutting a rug (in what’s believed to be Liam Hemsworth’s suit BTW), not to mention gives us a taste of her steamy, must-try fitness routine (those spider push-ups are no joke). Ahead, Julia Stern, a certified functional strength coach (CFSC) and instructor at Fiture, breaks down Miley’s key workout moves and the benefits of each. Plus, a no-equipment-necessary, Miley Cyrus-inspired workout you’re also going to want to try. 

      @newyearnewmiley
      less of a request, more of a demand
      ♬ Flowers – Miley Cyrus

      A breakdown of Miley’s workout in “Flowers” 
      If you searched for “Miley Cyrus workout routine” immediately after “Flowers” dropped, you’re not alone. Leave it to Miley to make burpees look enticing (the black lingerie set doesn’t hurt). “This workout comprises multi-joint, full-body movements covering multiple bases: you will focus on your strength, get in some cardio, and enhance your core stabilization,” explained Andrew Slane, a sports conditioning specialist and instructor at Fiture. Stern agreed: “All of [her] moves together make a great full-body workout, especially if you’re short on time and want to get a good sweat in,” Stern expressed. “Most importantly, it’s fun and challenging, so you’re likely to come back to it!”
      Eager to get started? Same. “If you want to get started with moves like this, your first step is to master basic patterns like a squat and hinge, as well as work on core activation,” Stern said. “As you get stronger, you can add in equipment and challenge yourself.” Read on for all the details of Miley’s six signature moves, according to Stern. Grab your battle ropes, a long resistance band, and a spicy ‘fit for good measure, and give them a go!

      Battle ropes
      Miley starts her intense sweat sesh with some alternating, heart-pumping battle ropes (hello, abs). Hot tip: Keep your knees bent as you pump each arm one after another à la Miley. The best part? Chances are you’ll feel like a total badass a few seconds in. “Battle ropes have so many benefits, and they’re a fun way to switch up your cardio routine. Similar to running and biking, battle ropes will also increase your heart rate and can be used for high-intensity intervals. Ropes also build strength–you’ll feel it right away in your shoulders, and your core has to be activated so you can move the ropes quickly. There’s a ton [of variations] to play with: Single-arm, double-arm, circles, and twists are all possible with ropes of different weight that can increase as you get stronger.”

      Spider push-ups
      Miley kicks it up a notch with her second exercise: a combo bear-crawl-spider-push-up, with a resistance band no less. If that sounds too hardcore, simply start with spider push-ups—they’re hard AF in their own right. Drive one knee towards the armpit on the same side as you go down for your push-up, then bring it back to a plank. “Spider push-ups are the ultimate combo of core and upper body strength. This will work your chest, triceps, and obliques. The resistance band pulls her momentum backward here, so she has to work a bit harder to [execute the] push-up and use core control to release the push-up slowly.”

      Glute bridges
      Hot take: The hip swivel Miley adds to her glute bridges is definitely not necessary, but if it makes you feel sexier, why not? If you’re sticking with good ol’ bridges, just make sure your hips are even as you hold them up, and squeeze that booty. “Glute bridges work your glutes, hamstrings, and core. Adding a weight or pausing at the top here can make it more challenging. Strong glutes protect your lower back, making it easier to climb stairs, sit down in a chair, and lift heavy boxes.”

      Burpees
      And now for the total-body move everybody loves to hate. That said, anyone else get the sudden urge to see how many you can do consecutively? “Burpees are so important! They get your heart rate up, but they also help you practice pushing yourself up off of the floor. A resistance band actually modifies this exercise because you don’t have to support your full body weight on the way up. It’s a great place to start if you’re newer to the move.”

      Banded lunge to knee drive
      Don’t stop now. You’ll for sure feel the burn with this move, which consists of lower body strength mixed in with cardio. Expect to activate your core, glutes, and hamstrings while getting your heart rate up. Word to the wise: Don’t be fooled by how easy Miley makes them look. “The lunge to knee drive is a move that will work your lower body as well as your core. Because this requires so much stability, your core needs to be activated so you can maintain balance. When you step back into a lunge, focus on driving your front heel into the floor. Then, slowly lift your knee towards your chest without falling over. In the beginning, you can modify this move by dropping your foot between each rep. If you want more of a challenge, see if you can do them in a row without stopping in between.”

      Bird dog
      Slowing things down for the end of her workout (phew!), Miley simultaneously extends her right arm and left leg out for the bird dog exercise. “The quadruped move is a great move regardless of your fitness level. It works on core strength stability and balance while also increasing mobility. I love to include this one at the beginning of my workouts to activate my core and prep my body to lift weights. You can modify this one by just working your arm or your leg one at a time and alternating from there.”

      Don’t have equipment? Here’s a Miley-inspired workout for you
      No equipment on hand? All you need is your own bodyweight for this “Flowers”-inspired workout courtesy of Fiture. 

      Mountain climbers: 3 sets of 16 reps
      Hip raises (to make it more challenging, place a dumbbell on hips): 3 sets of 16 reps
      Spiderman push-ups: 3 sets of 12 reps
      Lunge with knee drive hop: 4 sets of 10 reps total (2 sets per side)
      Bird dog: 3 sets of 12 reps (alternating sides), holding for 3-5 seconds at a time

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      I Tried Over 20 Pairs of Plus-Size Leggings—These 4 Made the Cut

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      Finding plus-size activewear is tough, to say the least. Everything is either too tight or too camel-toe-y or too loose or too ugly (sorry, not sorry). And honestly, having good workout clothes makes working out actually bearable for me. One of the most important parts of a good workout to me is having a good pair of leggings that don’t slip or slide and actually make me feel confident, but finding a good pair of plus-size leggings is equivalent to finding a needle in a very large haystack.
      While it’s not a one-and-done motivator, I’ve been on the hunt for activewear that makes waking up at 6am to do squats just a liiiiiittle more bearable. I’ve tried on dozens of pairs, but these are the ones that actually made the cut. TBH, some of these even make me want to book that yoga class I’ve been talking about for months. Flattering, comfortable, and cute? What more could a girl ask for.
      For reference, I usually wear a size XXL.

      Our Social Editor Keely wore these on a casual day in the office once, and I went to Nordstrom the next day to try them on. On her, they looked like the perfect black leggings: cute with an oversized sweatshirt, but also durable enough to actually work out in.
      These didn’t disappoint. Nike leggings are a little weird size-wise, so I had no idea what size to try on. I took both a 1X and 2X in the fitting room, and the 1X ended up being the perfect fit. I think these would be great for a yoga class (especially hot yoga) because the material is definitely sweat-wicking without being too compressive. I also would totally wear these on a normal day, so these work double-duty. On me, I didn’t feel like they were worth the price after I’d found leggings that did the same thing at a lower price point, but if these are in your price range, I would definitely go for them.

      For the price, these are incredible. I have another pair from this brand from a few years ago, and they have lasted so long without any pilling. I basically survived with these exclusively as my go-to workout pants for months, and they’ve still managed to keep their shape and style.
      So, I had to try another pair. I tried on an XXL in these leggings (because that’s all I found in store), and they were great. I wouldn’t call them my favorite leggings of all time, but if you’re working on a budget, these are a great option. I did a few squats in the dressing room to test, and they stayed in place well without having to hold them up or move around, and had a good amount of compression.
      I would wear these for all kinds of workouts without worrying about them not holding up. (The online sizing is definitely limited on these, however, as they only go up to an XXL).

      We’re huge fans of Girlfriend Collective here—their ethics and commitment to both diversity and sustainability makes supporting them feel good, and that’s without even going into how good their products are.
      I ordered these thinking I’d return them after I tried the magic that are the next leggings, but these are a VERY close second and will certainly not be leaving my closet anytime soon. I actually immediately went to work out once I put them on because I was excited to show them off. These are extra sweat-wicking, which makes working out in them extremely comfortable. It’s honestly kind of cooling on the skin (is that even possible lol?), so I’ll definitely wear these for my most intense workouts.

      Everyone I talked to said I had to try Fabletics plus-size leggings, and this adventure finally got me to order a couple pairs online. DING DING DING, we have a WINNER! These were truly the best leggings I’ve ever tried on. I got the leggings with the highest amount of compression because they had incredible reviews, but I was really nervous about the sizing. I went with what the size guide told me, and upon first receiving the leggings, I thought there was no way they’d fit. They look so tiny before you put them on your body, but they stretch to fit you perfectly.
      I love the compression and feel of these leggings so much. I’ve worn them to the gym a few times (tiny flex, yeah, I work out, what’s it to ya), and I can’t imagine a workout where these don’t work. I love them for weight-training, but when I went for a treadmill run (HUGE flex for me, but I should admit it was a five minute warm-up and was more of a light jog than a run but whatever), they stayed in place the entire time. Truth be told, I’ve had these for a few weeks now, and they haven’t begun to pill even though I’ve washed them a few times.
      Basically, I’d buy these over and over again. I’m planning to place a lot more Fabletics orders in the future; their sports bras are calling my name! I picked them up in red and black because I knew I’d wear them constantly.

       

      I Recreated Famous Pinterest Outfits on My Plus-Size Body

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

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

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

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

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

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

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

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

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

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

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

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      7 Foods I’m Adding to My Diet To Combat Chronic Inflammation

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      As someone with lactose intolerance and celiac disease, I am well-versed in the art of dealing with a sensitive stomach. But when I woke up with a pain in my back last May that wouldn’t go away, I knew it was more than my run-of-the-mill stomach problems and I went to the ER. Six hours and many tests later, the doctors told me the culprit of my pain was likely inflammation in my GI tract, and that I should change my diet and see a gastroenterologist. Let’s just say, between the months-long waiting list just to get seen and my aversion to “dieting,” the last eight months have been filled with stress, pain, and tears. Which is why I’ve decided to transform my diet and focus on eating foods that combat chronic inflammation. Spoiler: Thanks to these changes, my stomach has never felt better, and (bonus!) I’ve seen major improvement in my skin and eczema.
      A brief disclosure: The right anti-inflammatory diet will vary from person to person, and this list isn’t a substitute for medical or professional advice. If you think you’re struggling with inflammation, it’s vital that you consult a healthcare professional. Likewise, we can all benefit from properly nourishing ourselves, and the foods below are jam-packed with healthy, body-loving ingredients. Keep reading to learn the top seven anti-inflammatory foods that my doctor recommended I add to my diet to combat chronic inflammation, and how I’m incorporating them into my life.
       
      1. Salmon
      The Mediterranean Diet has long been regarded as the healthiest diet there is, and it’s also one of the best for reducing inflammation. “The Mediterranean Diet has been shown to be anti-inflammatory because of its focus on whole foods and omega-3 fatty acids,” Julia Zumpano, a registered and licensed dietitian, told the Cleveland Clinic. This claim is backed up by science: Studies have shown that omega-3 fatty acids dampen the reaction of macrophages, which are immune cells that live in the tissue of the organs and play a key role in triggering inflammation.
      A good source of omega-3 fatty acids is fatty fish, and salmon is one of the best sources out there. I love all seafood, but as far as fish is concerned, salmon is one of my faves and go-to foods these days. It pairs well with anything: in a BLT for lunch, tossed with a pasta, on top of a salad, with rice and avocado or oven roasted potatoes, and so on. Plus, eating salmon regularly—regardless of whether or not you’re struggling with chronic inflammation—can help boost heart and eye health, aid in digestion, and support your immune system and fertility. 
       
      2. Olive oil
      I’m swapping out my dairy-free and vegan buttery spreads in favor of olive oil because it is packed with anti-inflammatory properties. There’s a plethora of healthy monounsaturated fats found in olive oil, but the most notable one is oleic acid. Research has shown that oleic acid can suppress inflammatory markers like C-reactive protein (CRP) and interleukin (IL)-6. When these markers are triggered, they essentially tell your body to go into overdrive, and thus inflammation is created. Olive oil also contains oleocanthal, a powerful antioxidant that has been found to diminish or lessen inflammation.
       
      3. Nuts
      Nuts are one of the healthiest snacks out there, but I’m a sweets girl through and through, which is probably why I’ve been sleeping on everyone’s favorite salty snack. Of course, that’s all about to change: I’m filling my pantry with walnuts, macadamia nuts, almonds, and cashews. According to The Mayo Clinic, nuts are a great source of protein and are rich in substances that promote a healthy heart and battle inflammation. These substances include monounsaturated fats, omega-3 fatty acids and fiber—another ingredient proven to help lower inflammation. So while I will occasionally miss my sweet treats, my gut and digestive system will thank me for reaching for nuts when I get that pang of hunger in between meals.

      4. Avocados
      The internet’s favorite fruit can in fact also help lower inflammation. Avocados are loaded with nutrients as well as antioxidant and anti-inflammatory compounds, such as vitamins C and E, carotenoids, and phenolic compounds. These substances have been found to have major antioxidant, neuroprotective, and cardioprotective benefits. Additionally, an article published on Healthline speculates that regularly eating avocados may help improve the body’s natural antioxidant defenses and better combat inflammation. Whether you spread it on toast, DIY avocado pudding, or use it to enhance a meal, rest assured we can all enjoy avocados, knowing they taste good and are good for us too.

      5. Berries
      I tend to only reach for berries in the warm weather, but it’s time to break that habit and enjoy the health benefits of these fruits all year long. According to a study published on PubMed, berries are loaded with polyphenol compounds that have shown natural anti-inflammatory effects in humans. Additionally, berries that have distinctive colors of red, blue, and purple contain anthocyanins, a powerful polyphenol compound and natural antioxidant. There are tons of berries out there that can fight inflammation, but the ones I’m leaning on include strawberries, raspberries, blackberries, and grapes. I’m keeping them stocked in my fridge so I can reach for them whenever I need a snack or am in the mood for a homemade smoothie.

      6. Spinach
      Incorporating greens into your diet is essential, but not all greens are created equal. When it comes to reducing inflammation, dark leafy greens like spinach are the right move. Spinach is rich in beta-carotene—a powerful antioxidant known for its anti-inflammatory properties and ability to make skin glow. “Studies have linked higher amounts of beta-carotene in the blood with lower levels of a marker of inflammation called C-reactive protein (CRP),” Kim Yawitz, a registered dietician and gym owner, explained to Eat This Not That. The good news about spinach is that it pairs nicely with all kinds of food so it’s easy to incorporate into your diet. I love putting raw spinach in sandwiches or salads or sautéing it with banana peppers in olive oil and using it as a side dish for dinner or as an addition to pasta.

      7. Raw garlic
      Garlic is more than just a flavorful addition to your pasta dishes, it’s also a proven anti-inflammatory food. Research has shown that sulfur compounds in garlic have the ability to reduce inflammatory markers, better protect the immune system, and boost antioxidants. Furthermore, garlic also contains quercetin—a member of the flavonoid family and powerful antioxidant—that can naturally help the body battle inflammation.
      I’ll admit that learning all of this was music to my Italian ears—I already put garlic in everything! But this year, I’m focusing on eating more raw garlic to get it in its most natural form and absorb all the benefits it has to offer. I’m going to add raw garlic to salads, pair it with my favorite dairy-free cheese, put it in tuna or chicken salad, and so on. Don’t sleep on raw garlic, people—it’s actually quite delicious and the perfect complement to any meal.

      What This Viral Hormone Expert Eats in a Day to Balance Hormones More

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      in lifestyle and culture

      Take your health and fitness to the next level with Fitbit in 2023

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      Lifestyle

      by Team Emirates Woman
      2 hours ago

      IN PARTNERSHIP: As you set fresh new intentions for 2023, Fitbit is here to play a key role in bringing about these changes. With the importance of small yet sustainable changes, regular fitness activities can help destress individuals from the stresses of daily life. Designed to constantly motivate people to do activities beyond their comfort zone, the brand has garnered a growing community of enthusiasts who want to prioritise fitness and make it part of their daily lifestyle.
      Recently, Fitbit, part of the Google family, hosted an exclusive wellness day at The Retreat Palm – a wellness hotel, which included a range of fitness and wellness activities along with some meaningful conservations and a networking session.
      Prateek Kewalramami, Head of Marketing of Fitbit – MEA at Google, opened the event with a keynote and shared an interesting statistic,“2022 was an incredible year for the Fitbit community. We stepped up and clocked 20 billion total miles in 2022, which was enough to walk to Mars 143 times.”

      For many people, the month of January is synonymous with New Year’s resolutions. Google Search trends back this up: Every January, we see spikes in searches related to making positive changes, particularly around health and wellness, like getting better sleep, reducing stress and increasing fitness. Products like Fitbit can be of great help as they come with tools and features that provide insights into your body and behaviours. Those insights can help you figure out how best to tackle your goals and feel better in general.

      In an interactive session with David Amehame, Regional Sales Manager, Middle East & Africa, Fitbit at Google, he mentioned that “One of the biggest reasons people shy away from setting health goals is that they believe they must set grand aims for themselves.”
      “A health goal can be as simple as dedicating 30 minutes to exercising daily or swapping an item in your groceries for a healthier alternative. Not only are lots of small changes easier to maintain than one significant change, but they’ll also probably deliver a broader range of health benefits,” he emphasised.

      Throughout the evening, guests were able to push boundaries through a series of adrenaline-fuelled activities such as Aquafit, where they could pedal on stationary bikes in the swimming pool for healthy resistance. Participants also had an opportunity to make their own fruit smoothie on a spin-cycled powered juicer specifically designed for the evening.

      Through interactive sessions, the brand also highlighted the innovative Active Zone Minutes (AZM) which tracks the amount of time a user spends in a heart-pumping activity. During the programme, the team shed light on another achievement of the global community in 2022 reaching a combined total of 173 billion AZM, proving the device’s capability to make fitness a priority for its users.

      By bringing a series of new opportunities to the table, Fitbit is committed to supporting your health goals and has added new enticing premium workouts to complement their users’ new year intentions.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Instagram @FitbitMENA More

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      in health and weelbeing

      If You Do One Type of Workout in 2023, Experts Say It Should Be This

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      Ever noticed how babies and four-legged furry friends instinctually crawl, climb, and jump their way around? They don’t need a trainer, routine, or Youtube video to tell them how to move–they just do. It turns out we can learn a thing or two from the way they work their muscles, and fitness trends are taking notice. According to the Pinterest Predicts 2023 report, primal movement–or moving our bodies in the manner they were built to–is the fitness trend of the year. Known as primal movement or primal fitness, the back-to-basics approach to getting your heart pumping focuses on movement patterns we’ve naturally been doing for hundreds of thousands of years.
      The end goal? To feel your best and improve strength, cardiovascular health, and endurance in the way your body was actually meant to. With WFH life staying put (looking at you, tech neck) and diet culture (and the draining fitness fads that come with it) finally making its exit, it’s no wonder we’re following our instincts and going back to what naturally feels good, making the expert what it should’ve been all along: our own bodies. Read on to learn the ins and outs of primal movement and how to get in on the workout.
       

      In this article

       
      What is primal movement?
      Forget fancy workouts with complicated exercises that you’d never do in everyday life. Primal movement encourages moving away from the sedentary life we’ve become accustomed to by practicing fundamental movements the way our ancestors did to improve our physical function. “Primal movements are the foundation for any movement that occurs in the body and are essential to building and maintaining, a strong, resilient, and pain-free body,” explained Hollis Tuttle, a lululemon studio trainer, lululemon ambassador, and marathoner.
      “Primal movement is how we bend, rotate, push, pull, and walk in the most intuitive way,” conveyed Thea Hughes, a strength training coach and Founder of Max Effort Training. “They are the movements that we practice daily, subconsciously. When translated to exercise, primal movement patterns become a pull, push, squat, lunge, hinge, rotation, and walking. Each incorporating a need for stability, adequate mobility to move through the range of motion with ease, and strength.” 
      In other words, the workout method is no new concept. It’s the OG way we were designed to move. “The human body is wired to move in basic patterns,” said Dr. Richard Joseph, a certified personal trainer and Chief Medical Officer at Restore Hyper Wellness. “We’re born to do these movements naturally. We see kids do them with ease, but as we age they can become more difficult to do. These movement patterns can become restrictive in certain ways over time, and if they aren’t done properly, there’s a higher risk of injury.”
       
      What are the benefits?
      Don’t let the simplicity of primal movement fool you: It targets your full body, while helping your body run more smoothly, akin to your car after getting a tune-up. The workout directly translates to activities outside the gym, giving you a leg up in better and more easily performing everyday actions you don’t think twice about: sitting, walking up and down stairs, lifting an object off the floor, or pushing open a door. “Primal movements are particularly great at improving mobility, strength, coordination, and movement patterns,”described Louis Chandler, an Alo Moves instructor and Alo Wellness Club Head Trainer. “They’re able to do all these things simultaneously, creating a deep mind-body connection.” 
      But it doesn’t stop there. By mimicking how your body moves IRL and training muscles to efficiently work together in your workouts, you increase your awareness of how your body moves, teaching you how to move safely and purposefully. “There’s a decreased chance of injury with proper primal movement,” Dr. Joseph expressed. “You’ll also see an improvement in your exercises, workouts, and what your body can withstand when training. Therefore, increasing your strength overall.” 

      How do you practice it?

      As with starting any new wellness trend, talk with your doctor if you’re unsure primal movement is safe for you, and start slow. “The best way to start practicing primal movement is to improve the mechanics and ease of getting up and down from the floor or low positions,” Hughes spelled out. “Starting with squats. Squats turn into lunges, into walking lunges. Then, try inchworms that walk out into a long plank, push up, walk back in and roll up, or any exercises that move you through rotation, flexion, stabilization. Most importantly, have fun.” 

      The best part about working out the primal way? You don’t have to hit the pavement or go all-out in HIIT classes on the reg. There’s no shortage of modalities to carry primal movement out: Take your pick from a shorter, more intense strength training sesh to a 3-hour long hike. Tuttle provided examples of functional movement exercises based on the seven movement patterns the body is meant to do. Add a variety of exercises from each movement pattern into your routine to reap the benefits of primal movement.
      Squat: bodyweight squat, kettlebell goblet squat, dumbbell front squat, barbell back squat
      Lunge: forward lunge, reverse lunge, lateral lunge, step up (bodyweight or with load)
      Push (vertical and horizontal): dumbbell strict press (vertical), push-up (horizontal)
      Pull (vertical and horizontal): pull-up (vertical), kettlebell gorilla row (horizontal)
      Twist (rotational and anti-rotational): medicine ball throws (rotational when standing sideways to the wall), plank with alternating shoulder taps (anti-rotational)
      Hinge (also referred to as bending): barbell deadlift, kettlebell single-leg Romanian deadlift
      Gait (also referred to as locomotion): walking, hiking, or running More

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      in health and weelbeing

      The Incredibly Simple Swap That Can Optimize Your Overall Health

      by

      Smack dab in the middle of last year, I was spending my evening as I normally do: ignoring the dishes in the kitchen sink, being berated by my cat for more pets, and scrolling TikTok for a bit longer than originally planned. All was as expected until I came across one singular TikTok about what is lurking in our water. My jaw was on the floor, I froze in my tracks, and I’ve never looked at tap water the same since. It’s an ongoing goal of mine to drink more water but if I’m ingesting boatloads of heavy metals, microplastics, and even parasites, what’s the point?
      Unlike most TikToks I come across, this one offered up a solution that I knew I needed to try STAT. Enter the LifeStraw Home Water Filter Pitcher which is shockingly… stunning? It’s rare to find a water filter pitcher that works well, let alone one that is so aesthetically pleasing, so I knew I had to get my paws on it. After using it enough times to get the hype, I’m here to spill the tea on whether it’s the one wellness item you’re missing out on.

      7-Cup Filter Pitcher
      Use code EVERYGIRL to get 20% off on any LifeStraw Home purchase today!
      7 colors available

      How it works:
      I used to operate on the theory that ignorance is bliss, when it came to my health. But after a year of dealing with some health issues (albeit minor in the grand scheme of things), I realized that ignoring my bad habits, stressors, and the environmental hazards around me was probably not the move when it came to setting myself up for optimal wellness. If I wanted to live a present life without brain fog, stomach issues, bladder problems, and general fatigue, I had to take action. And one of the earliest habits I adopted was to up my water intake.
      But with increased tap water intake comes an increased likelihood of coming across the 320 toxic substances that have been detected in U.S. drinking water (lead, arsenic, and “forever chemicals” known as PFAS, just to name a few). With this knowledge, I had two choices. Either A) return to a withered, constant state of dehydration or B) buckle up and find a solution. Introducing: the LifeStraw Home water filter pitcher that I won’t shut up about.
      Thanks to its dual filter technology, this pitcher removes 30+ contaminants. I’m talking bacteria, parasites, PFAS, pesticides, and microplastics—you know, all of those things you don’t want to consume if you can help it. And beyond filtering out contaminants, it also reduces chlorine and bad odors for improved taste which is music to my ears. Since I’ve owned one for myself, the verdict is in. Here’s why I’m recommending it to anyone who will listen:

      Why I love it:
      Top of the line technology without breaking the bank
      Considering this is the only water filter pitcher that removes bacteria and parasites in addition to microplastics and 30+ other contaminants, I closed one eye and braced myself when opening up my web browser. But to my surprise, my entire body relaxed when I saw that the price of the 7-Cup BPA-free Pitcher was just $44.95, with the glass version being $64.95. For what it does, how it looks, and the fact that it makes my water taste dramatically better, it feels like an absolute steal.

      A design that’s as sleek as it is functional
      I mean look at this thing. Despite the fact that I live with a man who insists on having a surplus of Star Wars-branded mugs in our cabinets, I really try to keep my home aesthetically pleasing which does more for my zen than I care to admit. With three new to-die-for colors between the BPA-free plastic and handblown glass options, this is a pitcher that doubles as decor and for that, I’m an automatic fan.
      I love that it fits seamlessly in my fridge without taking up too much space, is lightweight which makes filling it up a breeze, and that it has an easy-fill lid that’s about as hands-free as it gets.

      Sustainability that helps me do my part
      Removal of contaminants from my water is an obvious win for me, but I also love that this BPA-free plastic water filter pitcher is good for the planet. I’m always taking small steps towards becoming more Earth-friendly and with one pitcher saving over 2,000 single-use plastic water bottles per year, I feel like I’m doing my part to keep our parks, oceans, and communities clean.

      A brand mission that you can feel good about
      I first heard about LifeStraw a few years ago when I learned about their origin story. If you don’t already know, LifeStraw has a deep history of global humanitarian and sustainability work and their mission is a simple one: to provide equitable access to safe drinking water.
      LifeStraw has been a partner in the fight for the eradication of Guinea worm for 25 years and they actively respond to emergencies across the globe. Plus, for every product sold, a child in need receives access to safe water for an entire year. A brand that fights every single day for good is a rare find so when I lay eyes on one, I’m a forever fan.

      7-Cup Filter Pitcher
      Use code EVERYGIRL to get 20% off on any LifeStraw Home purchase today!
      7 colors available

      Other home products from LifeStraw:
      I have the 7-Cup BPA-free water filter pitcher and while I love it, this filter is truly jus the tip of the iceberg when it comes to LifeStraw products to fit your space and needs. Here are some others our team members our eyeing right now… use code EVERYGIRL to get 20% off of LifeStraw Home products now!

      Winter Wellness Upgrades Your Body Will Thank You For

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