Wellness

Subterms

    More stories

    • 175 Shares

      in health and weelbeing

      I Implemented These 5 New Habits and Had the Best Month of My Life

      by

      Ah, 2022. I don’t miss you. While I had promised myself 2022 was going to be my best year at the end of 2021, a year came and went and I had completely fallen off my exercise routine, was regularly turning to food and alcohol for comfort, and wasn’t making time for what was most important to me. As 2023 approached, I knew it was time to turn over a new leaf. So I took a break to reflect, read self-help books, and make a plan. Low and behold, I had one of the best months of my entire life this past January, successfully balancing and excelling at personal life, work, and relationships. Not to brag, but I feel like I cracked the code on life. Here are the five new habits I implemented that turned it into the best month of my life. 

      1. Journaling every morning and night
      Throughout my childhood, I was a big journaler. I carried a notebook around with me everywhere, and I wrote in it whenever I could. But when I started my first big girl job, I no longer had hours of free time to sit and write. For the past ten years, I have looked through old journals with sadness, wondering why I ever stopped and how I would ever be able to start again. Then, at the start of 2023, I decided to start small and adapt a prompted daily journaling habit.
      Every morning, I set myself up for the day by practicing gratitude and manifestation. And every night, I take a few minutes to reflect on how my day went. I record my mood, what went well and what could have gone better, and a memory for the day. I may not write pages and pages about my life regularly like I used to, but I’ve gotten back what I loved so much about journaling as a child and teenager: the space to process what I am feeling and the ability to remember the little joys that make up life.

      2. Reflecting on a daily affirmation
      I don’t remember when I first heard of affirmations, but I do remember that until very recently, I found the whole practice to be a bit woo-woo. I pictured myself standing in front of a mirror, repeating the same sentence over and over, every single day of my life. And while this is absolutely an acceptable way of utilizing a daily affirmation, I knew it wouldn’t work for me. Instead of trying to find one daily affirmation that completely embodied who I was and wanted to be, I decided to purchase a 365-day affirmation calendar.
      Now, as part of my morning routine, I flip to the next page in the calendar, read the affirmation, and write it down in my journal. I may repeat it while looking at myself in the mirror, write it on sticky notes, or recite it out loud like other people may enjoy their affirmations, but I do take the time to fill my mind with a positive thought every morning. To get started on your morning affirmations, check out this list of 50 positive affirmations that will change your life. 

      3. Creating a top three to-do list
      For my entire life, I have been the type of person who creates one never-ending to-do list. I write my tasks in a notebook, adding to it as more things get put on my plate. Thankfully, I have never been crazy enough to believe I could cross everything off in one day. But on those days when I cross off two things and add eight more, I can’t help but be disappointed.
      Now, while I still have a larger to-do list of all of the things I know I need to get done, I also keep a daily to-do list that only ever has three things on it. This allows me to quickly prioritize the many tasks on my plate, and it allows me to feel a sense of accomplishment. While I often get more than the three things done in one day, on the days that don’t go as well, as long as I cross those three things off the list I know that I’ve done what I set out to do.

      4. Re-evaluating how I spend my time
      I spent months being frustrated that I couldn’t do it all, feeling like I never had time for both what I was supposed to do and what I wanted to do. Then I read Better Than Before by Gretchen Rubin and learned about the “false choice loophole.” The false choice loophole is one of ten loopholes that Rubin identified when studying why people avoid building habits, and it’s when you believe you can’t do something because you’re already busy doing something else. 
      Let me explain. Throughout 2022, I was working on a novel but rarely found time to write. As I listened to authors talk about their processes, the one piece of advice I repeatedly picked up on was to write first thing in the morning. This sounded like exactly what I needed, but how was I supposed to do it when I was already getting up earlier than I wanted in order to fit in a workout? I believed that I couldn’t write because I was already busy working out in the mornings. But what was stopping me from doing both?
      So at the beginning of 2023, I switched up my morning routine. I set my alarm even earlier, giving myself enough time for about an hour and a half of writing and an hour of exercising. And it worked! Did I want to cry when I dragged myself out of bed knowing the sun wouldn’t be up for hours? Yes. Did I often take a nap on the couch before dinner? Yes. But did I finish the first draft of my novel and stick to my exercise routine? Yes! And each success was more fulfilling because I didn’t have to give up something else that was important to me in order to achieve it.

      5. Focusing on only what can be controlled
      I’ll admit it: I am an emotional person. The smallest thing—my favorite coffee shop out of my preferred milk alternative, being forced to sit through a meeting I didn’t need to be in, a surprise thunderstorm during my daily Hot Girl Walk—can immediately shift my mood, turning a good day to a bad one in a matter of seconds. And while I fully believe in the importance of allowing yourself to feel your feelings, the level with which I was wallowing in my negative thoughts had become unhealthy, reaching a point where I wasn’t able to enjoy the things I could control because of the things I could not control. Therefore, at the start of 2023, I decided to give myself 15 minutes to seethe. I could go for a walk and complain to my husband. I could blast an old angry emo song. I could bawl my eyes out. But at the end of those 15 minutes, I had to get back to my day.
      Has it been easy? Of course not. Have I wanted to numb myself by drinking several glasses of wine on a weeknight? Definitely. But giving myself the time to process what I am feeling and then only focus on what I actually can control has changed my mindset. I have read more books, spent more time with friends, and had happier nights at home with my husband.

      50 Little Rituals That Will Keep You Happy, Healthy, and Inspired More

    • 63 Shares

      in health and weelbeing

      The Everygirl’s Guide to PCOS

      by

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

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

      In this article

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

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

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

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

      Balance your exercise routine

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

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

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

      Why (And How) You Should Plan Your Workouts Around Your Cycle More

    • 88 Shares

      in health and weelbeing

      50 Journal Prompts and Affirmations for Self-Love

      by

      Valentine’s Day can bring to the surface a lot of mixed feelings surrounding love. It’s normal to feel either full of love and admiration, or the opposite, like we’re missing something from our lives or–even worse–like we’ve failed. As a generation that grew up idealizing Disney princess fairytales and believing that happily ever after is finding a Prince Charming, it’s no wonder we can feel like failures if we don’t experience it.
      The truth is, there are so many different forms of love available to us, aside from the love that comes from a romantic relationship. There is love that comes from our families, friendships, children, and most importantly, ourselves. So this February–and every day after–take some time to practice self-love because it’s the most important kind. Read on for 50 journal prompts and affirmations to get you started. 

      Journal prompts on self-love
      1. Write yourself a love letter.
      2. Look back on the last five years and share the accomplishments you are most proud of.
      3. Describe your dream self-care day (then, plan a date to do it).
      4. Write down five things you are grateful for.
      5. Write about why you are a great friend/partner/daughter.
      6. What are you looking for in a romantic relationship? How can you give it to yourself?
      7. Who inspires you? What attributes do you share?
      8. Name something you love about your body that isn’t related to what it looks like.
      9. Write down five things you can do this week to bring joy to your routine.
      10. What are you excited about?
      11. Write down five nice things people have said about you recently.
      12. “I am worthy of love because…”
      13. If time and money weren’t an issue, what would you do with your life? Dream a little.
      14. When are you saying “yes” when you want to be saying “no.”
      15. What can you forgive yourself for?
      16. If you could talk to your younger self, what would you tell her?
      17. Where can you incorporate play into your life?
      18. Write down 30 things that make you smile.
      19. What are three self-love habits you can incorporate into your routine?
      20. What can you do this week for your body? Your mind? Your soul?
      21. “I secretly enjoy…”
      22. Describe five traits you liked in yourself as a child.
      23. List out your daily habits. Which ones are nurturing? Which ones aren’t?
      24. Describe the items in your home that bring you joy. Which ones aren’t bringing you joy, and why are you keeping them?
      25. What does “self-love” mean to you? 

      Affirmations on self-love
      1. I am enough.
      2. I love my body and all it does for me.
      3. I am worthy of love.
      4. Everything I need is already within me.
      5. I let go of all that does not serve me.
      6. Healing doesn’t happen in a straight line.
      7. I choose progress over perfection.
      8. I have a lot to offer the world.
      9. I am not my mistakes or flaws.
      10. I honor my own life path.
      11. I am balanced.
      12. My inner world creates my outer world.
      13. I have the ability to reclaim my power.
      14. I deserve happiness and joy.
      15. The universe has my back.
      16. It is a good day to be alive.
      17. Good things are ahead of me, good things are coming.
      18. I don’t need someone else to feel happiness.
      19. I am at peace.
      20. I am the hero of my own life story.
      21. I will not compare myself to strangers on the internet.
      22. I can accomplish anything I set my mind to.
      23. I am allowed to take up space.
      23. I am strong.
      25. I am proud of my accomplishments–no matter how small.

      The Everygirl’s 28-Day Self-Love Challenge More

    • 150 Shares

      in health and weelbeing

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

      by

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

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

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

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

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

      The Hacks My Therapist Taught Me To Set Up 2023 for Success More

    • 75 Shares

      in health and weelbeing

      Doctor-Backed Tips to Reduce Chronic Inflammation

      by

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

      In this article

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

      Tips to fight inflammation in the body

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

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

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

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

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

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

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

    • 200 Shares

      in health and weelbeing

      I’m a Dietician and These Are the Recipes I Make When I Need a Health Boost

      by

      It happens to all of us: You’re on a roll prioritizing your health and wellness goals, then suddenly you’re stressed with a big work project and your personal life takes a dramatic turn or you fall victim to the common cold, leaving you feeling completely drained. When I find myself in the thick of feeling the least like my best self, I turn to nutrient-dense foods that help me glow from the inside out. I’m talking smoothies with antioxidants, plant- forward meals, and dishes with heart-healthy fats. If you’re looking for a health boost or simply wanting to kickstart your wellness goals, keep reading for healthy recipes you can make today.

      Source: rachLmansfield

      Source: rachLmansfield

      Source: Hello Spoonful

      Source: Love and Lemons

      Source: The Real Food Dietitians

      Source: Feel Good Foodie

      Source: Love and Lemons

      Source: Lively Table

      Source: Lively Table

      Source: Minimalist Baker

      Source: The Glowing Fridge

      Source: The Glowing Fridge

      Source: The Glowing Fridge

      Source: Eating Bird Food

      Source: Eating Bird Food

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

    • 63 Shares

      in health and weelbeing

      The Ultimate Guide To Self-Love

      by

      Let’s celebrate the month of love with the ultimate gift to ourselves; a guide to self-love. This Valentine’s Day, forget about the chocolates and teddy bears. Let’s prioritise self-love, try something new and celebrate every inch of ourselves.

      This 28-day calendar provides you with easy-to-follow daily activities and workouts to help you reconnect and form healthy self-care habits.

      Note to self: Happy Valentine’s Day. I Love You.

      28 Days of Self-Love Calendar

      Whether you’re a newcomer or an experienced self-care guru, this guide is for you.

      Read a book 

      Spend 30 minutes outside

      Try out manifesting

      Declutter a space

      Bake something delicious

      Run or walk for 30 minutes

      Buy yourself flowers

      Listen to a motivational podcast

      Meditate for 10 minutes

      Stretch it out and do some yoga! 

      Try a new workout

      Have a self-care Sunday  

      Wear your fav outfit and try a new makeup look

      Say “yes” to something fun

      Try a new healthy recipe

      Journal about your day

      Get more sleep

      Perform a random act of kindness

      Take a hot bath and relax 

      Make a happy playlist and practise trending TikTok dances

      Go sugar-free today

      Spend time with a loved one 

      Experiment with art therapy

      Create a budget for March

      Read the new issue of Women’s Health

      Buy yourself dinner 

      Make a vision board 

      Write down things you are grateful for. Reflect on the past month. More

    • 125 Shares

      in health and weelbeing

      Want To Manifest Your Goal? Don’t Make These Manifesting Mistakes

      by

      Want to manifest your goal? Welcome to the club. There are at least 8 million of us on Instagram and many more. And for good reason.

      Manifesting can be a powerful tool in helping you achieve your goals, whether that’s to run your first 21K, bag a promotion or find love. But many people feel that it’s about making a wish with all your heart and waiting for it to happen. Unfortunately, you’re not a Disney Princess. “It is impossible to manifest your dream partner who will make you feel alive and in love, while you are sitting on the couch, sobbing as you watch the Notebook, eating ice cream or drinking a bottle of wine, feeling sorry for yourself that you are single,” says manifesting queen and coach Nicola Loots.

      There’s actually a lot of inner work required for you to move from point A, the point without the thing you want, to point B, where you’ve reached your goal and are wrapped in that achievement glow. Here’s how to put in the work, avoid common manifesting mistakes and really move the needle.  

      Manifesting mistake #1: You’re feeling lack (and not abundance)

      “I often hear people so excited, inspired, and optimistic to start manifesting, but after some time, usually, when it is taking longer than they had expected to see results, they get despondent, disappointed, and start thinking that it’s not working,” says Nicola. “Manifesting is not about declaring what you desire and then sitting on the couch waiting for it to happen, but it is also not about working as hard as you can and hustling to control the situation either. Manifesting is a fine line between taking inspired action and knowing when to let go and trust.”

      To this end, it’s important to have an image of what you want that’s so strong you believe in it and start to act in the way you would with your goal in the palm of your hands. “When you are manifesting, your faith needs to be bigger than your fears,” explains Nicola. “You need to believe that it will happen, not on your timeline, but in divine timing and you need to be completely satisfied and accept that when it will happen is out of your control.”

      READ MORE: How To Save Money – And Why It Matters For Your Health

      Manifesting mistake #2: You’re not taking action

      Despite what it seems, manifesting requires a bit of action, kind of like casting a spell. Yes, there’s magic involved, but there’s also special ingredients you need to collect, and then you still need to say the words with intent. There are three main steps in manifesting, that we’ve covered extensively here and here.

      READ MORE: 15 Best Journalling Apps To Start The New Year With More Mindfulness

      Manifesting mistake #3: You’re blocking your own progress

      “Manifesting is about the law of attraction and the law states like attracts like,” says Nicola. “If you want to manifest something that makes you feel good, you need to start feeling good now, so that it is attracted to you.” If, for example, Nicola explains, “you believe that you always get hurt when you open your heart, that you cannot trust men, all of these beliefs are going to block you from receiving. You have to work on your mindset and beliefs in order to manifest.” To this end, Nicola notes that you may need to work with a psychologist or mindset coach to push through the barriers preventing you from attracting the good thing you’re looking for.

      READ MORE: Can Manifesting Really Help You Smash Your Goals?

      Manifesting mistake #4: You’re not looking for the signs

      Yes, signs from the literal actual universe. Sometimes this manifests in the physical realm, like asking to see a butterfly as confirmation that your potential job is the one you should go for. But waiting can often dissuade you. When this happens, Nicola advises going inward. “When you are at a crossroads and are not sure what direction to take, quieten out the external noise and connect to yourself,” says Nicola. This might mean meditation, or just getting really quiet and asking yourself important questions. “From this space, ask yourself, ‘If I knew exactly what to do, what would that be? If I trusted myself, what would I do in this situation?’ External signs are inspiring to receive, but your inner voice and your intuition is so much more powerful.”    More