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

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

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

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

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

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

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

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

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

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

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

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

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      Start Your Wellness Journey and Improve Your Lifestyle

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      Feeling overwhelmed with the idea of starting your wellness journey? When it comes to improving your lifestyle, it’s important to start off on the right foot and celebrate every small win.

      With the fast pace of modern life and the demands that come with it, taking charge of your health and wellness can be daunting, especially if you’re trying to do it on your own. That is why Momentum Multiply partners with you on your journey to better health.

      Here are five tips to help you achieve real gains in your healthy lifestyle journey and have fun while doing it:

      1. Get moving with an activity you love

      This makes it easier to stay motivated and stick to a routine.

      2. Set realistic goals

      Listen to your body and avoid straining yourself by doing too much too soon. For example, you can start with a goal of completing 30 minutes of physical activity three days a week. Multiply members can access the Multiply app for customised weekly goals and tangible rewards when they achieve these goals.

      3. Tap into fitness tools

      Tracking and recording your progress with fitness tools will help you stay motivated and keep track of your accomplishments. It can also empower you to be more aware of your habits and areas of improvement. Multiply guides and encourages members to improve the way they eat, sleep, breathe, move and connect in a seamless digital experience.

      4. Constantly challenge yourself

      As a Multiply member, you get to participate in health challenges with your peers and stand a chance of winning not just bragging rights but tangible rewards.

      5. Make it a date with yourself!

      Much like the pay-yourself-first approach to saving, blocking off or scheduling time for your health and wellness is key to making your goals a priority. Set a reminder for that 5-minute meditation or half an hour run. Go on, invest in yourself!

      Momentum Multiply is not just a wellness rewards programme.

      We have an innovative approach to wellness focusing on helping you achieve your health goals in fun and engaging ways.

      We believe that your overall wellness is the greatest reward and we reward you based on changes you make to improve your overall health.

      We understand that small efforts every day can lead to big long-term health wins.

      Whether you’re just starting out on your journey or you’re a seasoned pro, Multiply is there with you every step of the way. Whether it’s dancing, hiking, or hitting the gym, find an activity that you genuinely enjoy doing.

      Sticking to the same fitness routine can start to feel boring and leave you feeling unmotivated. That’s why it’s essential to challenge yourself regularly and mix things up.

      Speak to your financial adviser or visit multiply.co.za to start your journey and unlock the priceless value of good health. More

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

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

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

      In this article

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

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

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

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

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

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

      The Everygirl’s Guide to PCOS More

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      19 of the most Instagrammable restaurants in Dubai to visit

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      Lifestyle

      by Sarah Joseph
      6 hours ago

      VIEW GALLERY/ 19 IMAGES
      Dubai’s burgeoning food scene is growing by the day.
      With unique offerings and an endless array of food and beverage options, these quaint cafés offer a space for like-minded individuals to connect or enjoy some alone time with a book.
      Known for its aesthetic interiors and artisanal coffee culture, each creative space allows a quick escape from any mundane routine.
      If you’re looking for a midweek refresh or a co-working environment to inspire you, we’ve compiled some of the most inspiring and Instagrammable spaces for your next visit.
      For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature image: Instagram @portrayingmystyle_ More

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      18 of the most Instagrammable restaurants in Dubai to visit

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      Lifestyle

      by Sarah Joseph
      2 hours ago

      VIEW GALLERY/ 18 IMAGES
      Dubai’s burgeoning food scene is growing by the day.
      With unique offerings and an endless array of food and beverage options, these quaint cafés offer a space for like-minded individuals to connect or enjoy some alone time with a book.
      Known for its aesthetic interiors and artisanal coffee culture, each creative space allows a quick escape from any mundane routine.
      If you’re looking for a midweek refresh or a co-working environment to inspire you, we’ve compiled some of the most inspiring and Instagrammable spaces for your next visit.
      For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature image: Instagram @portrayingmystyle_ More

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      We Asked Experts: Is Coffee Good or Bad for You, and How Do You Make It Healthier?

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      It’s the morning jolt you look forward to and the pick-me-up to get you through an afternoon slump—I’m talking a good ol’ cup of coffee, of course. It turns out your java habit is doing more than just giving you a much-needed rush of energy and helping you stay awake. Recent research shows that drinking about two cups a day can provide a ton of health benefits (great news for coffee addicts alike). So I asked health experts to spill the tea—ahem, coffee—on all the health benefits of coffee, how to make sure your cup of coffee is as healthy as possible, and if coffee really is as beneficial as studies may suggest. Grab your fave brew, and let’s dig in. 

      In this article

       
      Health benefits of coffee
       
      1. Boosts energy levels and brain function
      No surprise here: Your go-to morning bevvie contains caffeine, a central nervous system stimulant which helps fight fatigue and level up your energy levels, which is probably why you love it so much. But how does it work? When the body ingests caffeine, specific receptors in the brain that mediate critical functions like sleep, arousal, cognition, memory, and learning are blocked. In other words: Bye, bye, fatigue. Hello, alertness. “Coffee has been shown to positively impact brain function, with studies suggesting that coffee can improve alertness, memory, and reaction time,” agreed Monica Russell, a nutritionist and the founder and CEO of Acquired Coffee.

      2. Packed with antioxidants
      Step aside, chocolate and blueberries because coffee is also chock full of antioxidants. Not only is it antioxidant-rich, but it might be one of the most antioxidant-rich products we have access too. “Coffee is one of the richest antioxidant drink in the world,” explained Michael Murdy, a food scientist, dietitian chef, and founder of Robust Kitchen. “It contains polyphenols, a type of antioxidant, which can help reduce inflammation, protect cells from damage, and even help to lower the risk of some chronic diseases.” 

      3. May assist healthy weight loss goals
      If weight loss is one of your goals, your morning Starbucks run may be doing more for you than just boosting energy levels. According to one study done from 2021, coffee could alter fat storage and support gut health (gut health is an important factor in healthy weight management). In another promising study, increased coffee intake was linked to overall decreased body fat in women specifically. Furthermore, drinking coffee may help you be more active, which can be beneficial if increased activity is part of your weight loss plan: another promising study found that people who drank 1-2 cups of coffee per day were 17% more likely to meet recommended physical activity levels, compared with those who drank less than one cup per day. 

      4. Contains essential nutrients
      As registered dietician Devon Peart, MHSc, BASc told Cleveland Clinic, coffee contains about a thousand different botanical compounds. While scientists haven’t studied all of them yet, the verdict so far is looking good. What’s more, Murdy cited that coffee contains essential vitamins and minerals, such as potassium (an essential electrolyte), magnesium (supports muscle and nerve function and energy production), and niacin (supports a healthy nervous system and digestive system). 

      5. Can improve physical performance
      If you’ve ever drank coffee before pre-workout, you may have noticed anything from a little pep in your step to feeling like you’re The Hulk (but prettier, obvi), and for good reason. Coffee stimulates the body to use fat stores instead of muscle glycogen (AKA sugar) during long workouts. The result? Prolonged use of working muscles, leading to the ability to train longer and with greater power output and resistance to fatigue. 
       
      Why coffee may not be good for you
      While there are some amazing health benefits, it’s important to know that every body is different, and therefore reacts differently to every practice, routine, and food–including coffee. Therefore, along with the benefits of coffee, there also may be some downsides. Dr. Anna Arabyan, a hormone expert and founder of NutraFemmeRX, laid out the potential downfalls of caffeine, particularly on women with a reproductive cycle. “It’s important to note that the effects of caffeine on women with a reproductive cycle can vary depending on individual sensitivity to caffeine,” Dr. Arabyan continued. “If you are a woman with hormone-related health concerns, talk to your healthcare provider about how much caffeine is safe for you to consume.” Potential downfalls of coffee include:
      Hormonal imbalances: Caffeine can affect the levels of the hormones estrogen and progesterone. In higher dosages, there is a possibility that excess caffeine intake can cause an imbalance of the two hormones, leading to negative health effects (think: premenstrual syndrome, heavy periods, fibrocystic breasts, period symptoms, etc.). Additionally, caffeine can cause your body to produce excess cortisol (AKA the stress hormone), which can result in inflammation. 
      Increased anxiety and insomnia: Caffeine can cause nervousness, restlessness, and anxiety, particularly in women who are already prone to these conditions. It can also interfere with sleep, which can lead to fatigue and other health problems. 
      Potential toxin consumption: conventional coffee is among the most heavily chemically treated crops in the world. Coffee bean crops are commonly treated with synthetic fertilizers, pesticides, herbicides, fungicides, and insecticides that do not always get processed out when the bean is turning into your cup of coffee. Because mold, toxins, and pesticides may be lurking in your java, knowing where your coffee is coming from matters. 
       
      Bottom line: is coffee good or bad?
      The age-old debate remains: Is coffee a superfood or damaging? “The answer is, it depends,” Russell stated. “Coffee can be a great source of antioxidants and brain-boosting benefits, but it’s also high in caffeine, which can be harmful in large amounts. Whether coffee is good or bad for you depends on your biochemistry.” In other words, because of bio-individuality, every body will react differently to coffee. “Coffee is a complex beverage, and its effects on one person may vary widely from what other experiences,” Murdy echoed. “Some people may find that it increases their energy, focus, and cognitive performance, while others may find it to have negative effects such as increased anxiety, agitation, or interrupted sleep. Pay attention to how your body responds to coffee and adjust your consumption accordingly.”
      Translation: Get to know your body and how you feel with or without caffeine, and make the choice that is best for you. Talk to your doctor about how coffee could affect you (especially if you have anxiety, insomnia, or hormone-related symptoms), and experiment with at least a few days without caffeine to see how you feel. You just might find that “detoxing” from caffeine has a long term benefit on your energy levels or improves symptoms such as headaches, PMS, or anxiety. Also, if you feel dependent on coffee to be able to stay awake or wake up in the morning, talk to your doctor about naturally increasing energy and potentially limiting caffeine to get over any caffeine dependence. However, if you feel no dependence or symptoms and you want to enjoy coffee as a part of your routine, enjoy an (organic–more on that below!) cup, knowing you’re getting some amazing health benefits.

      Tips to make your cup of coffee as healthy as possible
       
      1. Choose organic Arabica beans 
      Since coffee is a highly-sprayed pesticide food, Russell recommended reaching for organic coffee whenever possible to reduce your exposure to pesticides and chemicals. “When shopping for coffee beans, look for high-quality, organic, and specialty-grade beans,” she continued. “These are usually grown in specific regions and are carefully harvested and processed to produce the best possible flavor.” As for the healthiest types of beans? “Arabica beans are generally the best choice,” Murdy  confirmed. “They contain fewer caffeine and acids than Robusta beans, making them easier on the stomach and less likely to cause heartburn or indigestion.”
       
      2. Be mindful of how you take your coffee
      “Using too much sugar in your coffee can increase blood sugar levels,” Murdy explained. “Instead, try using natural sweeteners such as honey or maple syrup to sweeten your coffee. Or, if you don’t need any sweetness, you can skip it altogether.” Russell favored adding a small amount of almond or coconut milk for creaminess or opting for a sugar alternative like stevia. To take it a step further, Murdy suggested adding spices to your cup of java: “Adding spices to your coffee can help enhance the flavor and add a boost of antioxidants. Try adding a pinch of cinnamon, nutmeg, or cardamom for a delicious and nutritious twist.”

      3. Brew your own coffee
      We get it: you’ve reached VIP status at your local Starbucks, but Russell suggested DIYing at home to not only save you cash, but also to give you more control over the ingredients you use. Dr. Sony Sherpa, a holistic physician from Nature’s Rise, encouraged using filtered water when brewing your coffee: “Coffee is 99% water, so using clean, filtered water will help to improve the taste and quality of your coffee. With filtered water, you can ensure that your coffee doesn’t contain impurities that may be present in tap water.”
       
      4. Go for a dark roast
      All those different “roasts” you see at your local coffee shop actually mean more than just how coffee connoisseurs order their ideal cup. The variety of roast can also vary caffeine, acid levels, antioxidants, etc. The differences are slight, but may be worth it if you’re a heavy coffee drinker and don’t have a preference anyway. “Dark roast coffee has slightly less caffeine than light roast coffee, so the former is better if you’re trying to cut back on caffeine intake,” Dr. Sherpa explained. “Dark roast coffee has also been shown to contain more antioxidants than light roast coffee.” Russell agreed: “Darker roasts tend to be lower in acidity, making them easier on your stomach. Plus, they often have a stronger, bolder flavor.”
       
      5. Consider decaf or a coffee alternative if you’re sensitive to caffeine
      If you want to avoid caffeine due to hormonal concerns, mental health, or insomnia, but still love a cup of coffee as your morning ritual, there are options for you too. “Consider switching to a caffeine-free alternative like decaf or trying a coffee alternative like dandelion coffee or chicory root coffee,” Russell proposed. There are other super nutritious substitutes like viral MUD/WTR, matcha tea, and kombucha, all of which have additional benefits you don’t want to sleep on (hint: can improve focus and energy, super beneficial for gut health, reduce your risk of high blood pressure, and boost your immune system, respectively). 
       

      9 Things to Add to Your Coffee for Serious Health Benefits

        More

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

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      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

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      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.

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