Wellness

Subterms

    More stories

    • 188 Shares

      in health and weelbeing

      Got Post-Holiday Blues? Here are 7 Things to Do Today To Feel Happy and Excited

      by

      The decorations are coming down, Hallmark Christmas movies have come to a screeching halt, work is going back to its regularly scheduled programming, the last of the figgy pudding is gone, and we’re saying good riddance to 2022. Chances are the high of all the holiday cheer has given way to feelings of loneliness and sadness, AKA the post-holiday blues. While the symptoms of post-holiday blues are short-term, there’s no denying they are very real. Rest assured, they’re normal and you’re in good company. We’re coming down from the intense hustle and bustle of holiday preparations, shindigs, indulgences, and travel and facing the letdown of going back to business as usual. That said, there are things you can start doing today to snap out of the post-season funk. Read on for seven tips on how to feel happy when you’ve got the post-holiday blues. Time to get back in the groove.

      1. Move your body intentionally
      Call it a holiday hangover or a case of the post-fa-la-la-la-la blahs—no matter how you look at it, you’re in an emotional slump and you want out. Your workout routine may have been non-existent amidst the holiday madness, so what better time to shake off those “meh” feelings with a solid sweat sesh than today? When you have obé Fitness and its community at your fingertips, you don’t have to leave the comfort of your own home (who wants to bear the frigid temps?) and you’ve got built-in accountability. Start with one of their Express Classes because 10 minutes is all you need to get those endorphins going. In fact, exercising for just 10 minutes a day can make a difference—and have lasting, measurable effects on your health. What’s more, with 20+ class types and over 10,000 on-demand classes to choose from, there’s a workout for every mood, level, and fitness style. To banish the post-holiday blues once and for all, use code EGYEAR for one-year access to obé fitness for just $99 ($70 off)!

      2. Reset your eating and sleep habits 
      So we’ve established that the holiday rush didn’t leave much room (or energy) for working out, and if we’re being honest, the same went for keeping up our healthy eating and sleep habits. Between the cookies everywhere you turn and the Christmas movie marathons, who can blame us? I don’t have to tell you that those slices of pumpkin pie and glasses of eggnog can mess with your gut health (hello, bloat) and not prioritizing your beauty sleep can throw off your mood and energy. So hit reset on your diet by keeping the water coming to aid in digestion and prevent constipation and focusing on veggies and other whole, unprocessed foods to help keep you stay satiated and regular. While you’re at it, re-establish a consistent sleep schedule and get a solid 7-9 hours of shuteye in every night. Bonus points: Getting quality Zzzs can help you eat healthier (how’s that for a two-fer?).

      3. Think ahead and make plans to look forward to 
      After the spark of the holiday season has faded, it’s hard not to think back on the good times and feel a sense of dread (womp womp). Instead of ruminating on the past, try thinking about the future to help you feel better in the now. After all, giving yourself things to look forward to—no matter how small—can reduce stress and boost mood. In fact, simply visualizing and anticipating your future (best) self can lift your spirits. Whether it’s the matcha latte you plan to grab on your way to work, the new pair of boots you’re expecting in the mail, or your long-awaited trip to Iceland, make it a point to relish in the upcoming things and experiences that excite you. The result? You’ll cheer up in no time. And don’t forget to pepper in mood-boosting activities (the more the merrier!) throughout the year to spread the joy. 

      4. Spruce up your home
      We’re still in staying in season, which means spending more time at home. Do yourself and your mood a favor by doing a quick sweep of your abode. As empty as it may feel with the tree gone and all the tinsel stored away, it’s the ideal time to clean and declutter every nook and cranny. Because a tidy, organized space can improve your well-being, and there’s nothing more satisfying than checking off the dirty dishes in the sink, the growing piles of laundry, and the clutter on your desk. So pop in an inspiring podcast and get to it! Then, hygge your home with warm elements (you can never have enough candles), layered textures (give me all the warm throw blankets), and natural touches (a new plant, anyone?). Bottom line: Making your crib comfy cozy translates to optimal health and happiness. 

      5. Reflect and set intentions 
      While this may be a given when the New Year and resolutions are top of mind, setting attainable goals—whether health, personal growth, career, or relationship-related—makes us happier. Jumpstart the year by reflecting on what your highest self looks like, creating clear and realistic objectives to become her, and planning out actionable steps to achieve them. Perhaps you want to level up your meditation practice. What are things in your control that you can do each day or week to improve it? Is it dedicating two minutes first thing in the morning to sit in stillness, listening to one guided meditation every afternoon to break up the day, or exploring a new technique each week until you find the one that suits you best? Having an achievable purpose to set your sights on will help enhance your well-being in the present, while progressing toward it will help bring about ongoing happiness and satisfaction.  

      6. Pile on the self-care
      PSA: Now is the time to especially listen to what your mind and body need. Your “me” time and healthy routines have taken a back seat to the whirlwind of the holidays, and enough is enough. Enter: all the self-care. While there’s no one-size-fits-all self-care practice, you can take your pick—from journaling and going for a walk to diving into that must-read novel and blocking off your entire Sunday for Pilates, a lymphatic massage, and a mani-pedi. It goes without saying that you don’t have to do it all at once (but by all means!)—do what works and feels best for you, and switch it up from time to time according to your ever-changing needs. Whatever you choose, you can expect reduced stress levels, higher self-worth, and overall improved well-being. Who says you can’t give yourself gifts (material or in the form of self-care) year-round? 

      7. Get outside
      There’s a reason it’s called nature therapy. While we’re staying indoors more this time of year, we can reap a host of mental health benefits by being one with nature: increased happiness, decreased anxiety, stress, and depression, and better focus. Try forest bathing (AKA a nature walk) where you connect with nature through your five senses, visit a local botanical garden, participate in a sound bath, play with your dog in a park, or sip your morning coffee on your balcony. The world is your oyster. A study published in The Journal of Positive Psychology showed that just five minutes in nature can make you happier. For the times you’re too cozy in bed to move or it’s a tad too cold to bear staying outside for a prolonged period of time, you can bring the outdoors in by adding plants to your home, cueing soothing nature sounds via an app, or using a light therapy box to mimic the effects of being in the open air. 

      How Experts Say To Cope With Seasonal Depression

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

    • 113 Shares

      in health and weelbeing

      Healthier Holiday Dessert Recipes a Registered Dietitian Swears By

      by

      If you ask me, the holidays aren’t complete without your favorite, nostalgic foods. Even as an adult, I still look forward to decorating sugar cookies this time of year. Between work parties, family celebrations, and holiday festivities with friends, it can seem like dessert options are never-ending. But that doesn’t mean you can’t enjoy yourself or you have to forgo them altogether. 
      While I believe all foods can be enjoyed in moderation as a part of a healthy diet, it’s also important to be mindful of added sugar consumed during the holidays and beyond. Luckily, there are countless festive dessert recipes that incorporate healthy fats, natural sweeteners, and fiber without sacrificing taste. Keep reading for a round-up of healthier holiday desserts you can enjoy this season. 

      Source: Fit Foodie Finds

      Source: Sweet Potato Soul
       

      Source: Fit Foodie Finds

      Source: Fit Foodie Finds

      Source: Eating Bird Food

      Source: Real Food with Jessica
       

      Source: Eating Bird Food

      Source: The Clean Eating Couple

      Source: Eating Bird Food

      Source: Eating Bird Food
       

      Source: Real Food with Jessica
       

      Source: Ambitious Kitchen
       

      Source: Eating Bird Food
       

      Source: Eating Bird Food
       

      Source: Eating Bird Food

      10 Festive Non-Alcoholic Cocktails to Try This Season More

    • 138 Shares

      in health and weelbeing

      6 Holistic Experts Share Their Most Powerful Tip To Boost Libido

      by

      So you’ve lost that lovin’ feeling (cue Tom Cruise, AKA “Maverick,” singing in Top Gun). That’s OK—being in a sexual rut is totally normal (and you’re not a failure for experiencing it). Not convinced? According to a survey conducted by Headspace and Peanut, 75% of women have experienced low sex drive. What’s more, another study found that only 10% of women easily reach the “Big O” on a regular basis. But let’s be real: Being in good company doesn’t help the situation when all you want is to get in the mood and get down to (horizontal) business. The good news is there are simple and natural ways to help kick your sex drive in high gear. I sought the advice of a range of holistic experts—from a doctor of Chinese medicine to a certified sexological bodyworker—on how to have better orgasms and libido. Ahead, they share their most powerful, orgasm-guaranteed tips for improving libido. Goodbye, dry spell. Hello, mojo.  

      1. Dr. Taz Bhatia, M.D.

      Meet the expert
      Dr. Taz Bhatia, M.D.
      Integrative Health Expert, Founder of CentreSpringMD, PBS Host, and TEDX Speaker
      Dr. Taz is a board-certified integrative and holistic medicine physician who gained national recognition as a best-selling author of the books, “What Doctors Eat” and “Super Woman RX.” She also has her own PBS special, “Super Woman RX with Dr. Taz.”

      “While there may not be scientific evidence on their effect, certain foods are known to get a rise out of your libido. And who doesn’t need an excuse to indulge in a little chocolate? Chocolates, oysters, figs and hot peppers are said to have aphrodisiacal powers. While tomatoes and broccoli aren’t the sexiest foods in the fridge, they are known to excite your libido as well. You can also try pomegranate juice; its deep sultry color is stimulating and can give you a boost in the bedroom. But be sure to toss out the baked goods and the cheese plate, as refined carbs like white bread are libido killers.”

      2. Kiana Reeves

      Meet the expert
      Kiana Reeves
      Sex Educator, Sexological Bodyworker, Pelvic Care Practitioner, and Certified Doula
      Kiana Reeves has been practicing in the field of sexual wellness and female reproductive health for over 10 years. Her career began in birth work as a full spectrum doula, working with mothers and families during birth, postpartum, abortion, and miscarriage. Her background in pleasure, intimacy, and sexuality is informed by her work as a certified somatic sex educator.

      “Get clear on what you want your sex life to look like and become dedicated to it. We’re creatures of habit and sometimes our habits don’t support the type of passion and sexual connection we actually want. Ask yourself (and your partner if you have one) how many times a week you want to spend connecting sexually and then put it on the calendar. This will prepare you mentally to set that time aside, and then commit to using all of your tools to awaken and stir your own desire. This can look like sensually massaging each other, dancing together, taking a bath with aphrodisiac herbs before you connect, and using all-natural supportive sexual wellness products to help activate the process of arousal and pleasure so that when you do engage sexually, you really are able to feel the pleasure you desire.”

      3. Sarah Donner

      Meet the expert
      Sarah Donner
      Integrative Hypnotherapist, Holistic Health Coach, and Founder of Siva Wellness
      Sarah Donner is the founder of Siva Wellness, a brand that focuses on improving mental health through integrative hypnotherapy and holistic health coaching. Donner is a certified expert in Reiki, holistic health coaching, and hypnotherapy.

      “Balancing your hormones is key to better libido and life in general. Getting a full hormone panel done and making educated decisions from there is an amazing start. Building a relationship with your body and observing how you feel during the different stages of your cycle, after a stressful month at work or when you are on vacation, can give you a lot of clues already. The key here is to listen and take notes. There are great natural remedies, like ashwagandha, seed cycling, reducing caffeine consumption, and decreasing stress, that help balance your hormones.”

      4. Dr. Janine Mahon 

      Meet the expert
      Dr. Janine Mahon
      Doctor of Chinese Medicine
      A visionary in women’s self-care, Dr. Janine Mahon is a nationally board-certified acupuncturist and herbalist (NCCAOM) and a licensed doctor of Chinese medicine. Dr. Mahon is the founder and creator her own line of restorative oils and elixirs formulated to help support a deeply-connected, intimate sense of wellbeing.

      “What we choose to think about greatly impacts our health (yes, it is easier said than done!). There are always things to worry about and we don’t want to deny those emotions. Taking a brief moment throughout the day and choosing to notice beauty in whatever form inspires you is key in transforming that energy to awaken your libido. Our Qi (life force energy) needs to be abundant and flowing smoothly for us to experience good health. When a person lives under constant stress and pressure from the feelings of worry, anger, and fear, our Qi starts to be consumed, which in turn depletes our sexual energy and libido. When this energy is drained, we do not have enough to feed our spirits and create joy.”

      5. Steph Morris

      Meet the expert
      Steph Morris
      Love, Sex & Relationship Coach and Breathwork Facilitator
      Steph Morris is a sex and relationship coach who works with women to experience the magic within their bodies and own who they are so that they can live a turned-on and turned-up life. She guides women to balance their masculine and feminine energies and unlock their sexual power so that they can feel more pleasure, have better orgasms, and create the intimate and loving relationship of their dreams.

      “By slowing down and bringing in different textures, flavors, smells, temperatures, speeds, and music, you allow yourself to get the mood warmed up, and your body slowly starts to open up. Engaging your senses and savoring in the experience gets you into your body and turned on before you’ve even moved into any sexual activity. This is essential for women as the average time it takes for a woman to warm up and get turned on is between 20 and 40 minutes. Your body has to be a full ‘yes’ before you move into any sexual stimulation, a very important factor in determining whether an orgasm occurs. Light a candle, play some sensual music, and get some essential oils and toys to weave in your senses and warm you up before getting sexual.”

      6. Lisa Bermudez

      Meet the expert
      Lisa Bermudez
      Yoga Teacher and Ayurveda Expert
      Lisa Bermudez is an Ayurvedic coach, yoga teacher, educator, writer, and skydiver. She has completed dozens of certifications across a wide scope of practices in yoga, meditation, Ayurveda, and Reiki. Her credentials in Ayurveda include a 100 hour training from the Sister Science along with several other Ayurvedic coaching certifications.

      “If you’re operating from a place of love at all times, you’ll already be tapped into your self-care and you’ll also understand how important loving communication is.  The way you talk to yourself and to the people in your life directly reflects your quality of life.  When you’re loving and feeling loved, you’ll be more aligned with what you need to have a healthy libido and better orgasms.”

      What “Libido” Really Is
      and How You Can Tap Into Yours More

    • 138 Shares

      in health and weelbeing

      60 Realistic New Year’s Resolutions You Can Totally Achieve This Year

      by

      Lose weight. Run a marathon. Cut out alcohol. Get a raise. We make the same tired new year’s resolutions every year that we never manage to keep, or we forget we made them altogether by February. Seriously–is it just me, or do new year’s resolutions never seem to work? My suspicion is that we make resolutions that we think we want, not resolutions that will actually make us healthier and happier. We think losing weight will make us feel more confident or that running a marathon will get us to the gym (and back to that weight loss goal). We believe cutting out alcohol will make us healthier or that getting a raise will make all of our problems disappear. But are these resolutions really making us feel good, or are these “goals” in the name of being better actually distracting us from truly being healthy? 
      In 2023, it’s time to ditch the typical resolutions that leave you feeling stressed out or let down year after year. Instead, opt for resolutions that you’ll enjoy so much and will make you feel so good, you’ll have no trouble sticking with them at all. These 60 new year’s resolutions will make you feel happier, healthier, and all-around better (difficult diets or forced workouts need not apply). Whether you choose one resolution or all 60, you’ll be happier and healthier by 2024. 
       
      If you want to revamp your diet…

      Check in with your body before and after every meal to see how it feels
      Ditch outdated food rules 
      Focus on adding more nutrients (instead of eating fewer calories/carbohydrates, etc.)
      Eat leafy greens with two meals a day
      Drink more water and eat more water-rich produce (like watermelon, romaine, tomatoes, cucumber, etc.)
      Try new produce you’ve never cooked with before
      Eat the rainbow with a variety of fruits and veggies in every color
      Start meal prepping to make cooking during the week easier
      Eat seasonally
      Replace your favorite meals with plant-based alternatives (cauliflower pizza crust, chickpea pasta, etc.)

      If you’re motivated to update your fitness routine…

      Exercise in ways that feel exciting and fun
      Get specific about your goals
      Add an outdoor activity to your routine (going on a walk counts!)
      Be active in ways that don’t feel like exercise (play sports with friends, go ice skating, swim in the summer, etc.)
      Prioritize rest and recovery just as much as you prioritize workouts
      Work out without your phone
      Try something totally new once a month
      Be more active outside of the gym (take the stairs, walk everywhere, etc.)
      Stretch more
      Schedule workouts into your calendar (yes, even if that means your work calendar)

      If you need to stress less…

      Prioritize the hobbies, habits, and people who make you happy
      Reexamine all of your relationships–let go of the ones that don’t make you feel good, and invest more time into the ones that do
      Practice gratitude, even for the smallest things
      Start a meditation practice
      Have a go-to morning and nighttime routine that makes you feel relaxed and happy
      Try a weekly social media detox
      Get 7-9 hours of sleep (every single night)
      Talk to yourself like you talk to loved ones
      Say “no” when you mean no
      Schedule time to do something fun “just because” every day

      If you want to look as good on the outside as you feel on the inside…

      Nail down a skincare routine that you can consistently do every single day
      Focus on scalp-care
      Experiment with color in your makeup routine
      Invest in a beauty supplement
      Find your perfect foundation or concealer shade
      Try a new nail color you’ve never worn before
      Make your quarterly haircut appointments in advance
      Develop a nighttime hair routine
      Wear sunscreen every single day
      Make a skin-check appointment with your dermatologist

      If you want to feel more in control of your finances…

      Max out your retirement contribution or start contributing to a retirement fund
      Pay off credit cards
      Increase your credit score
      Pay off one thing that requires monthly payments
      Reach a certain amount in savings
      Set up an emergency fund and build it to a percentage of your salary
      Save for a big goal (down payment on house, car, etc.)
      Talk with your boss about action plans to maximize your compensation (work toward a raise, check out commuter perks, look at non-health benefits, etc.)
      Work on your financial wellness
      Budget to make room for items, experiences, or indulgences that truly bring you joy

      If you’re ready to upgrade your home…

      Create a daily, weekly, monthly, and seasonal cleaning routine
      Replace one disposable item in your kitchen with a more eco-friendly alternative (for example, swap paper towels for rags, aluminum foil for reusable food wrap, or counter cleaner with a refillable essential-oil based cleaner)
      Tackle one home project a month
      Do a quick declutter of closets, drawers, laundry chairs, and piles of paper once a week
      Make seasonal updates so your home always feels fresh
      Make one big change like painting a wall, getting a new couch, or DIYing a gallery wall to make your space feel like new
      Reorganize one area every month, like your makeup stash, pantry, fridge, or hall closet
      Aim to bring your personality into your home more 
      Get in the habit of cleaning off counters, finishing the dishes, and putting away any laundry before bed
      Make upgrades to your bath or shower for a more peaceful environment

      This Health Expert Swears by One Hack to Achieve Your New Year’s Resolutions More

    • 100 Shares

      in health and weelbeing

      Expert-Backed Hacks to Making Any Holiday Party Gut-Friendly

      by

      There’s no denying it: The holidays are synonymous with food—seemingly endless buffets of sugar-heavy, rich foods—often leaving your gut health waiting in the wings until your New Year’s resolution to eat healthy comes knocking on your door. As someone who loves her sweets and deals with one-too-many gut flare-ups, I’m all for finding a happy medium and enjoying the holiday party circuit and its festive eats without worrying about whether my gut is going to pay the price. Because what’s the holiday season without indulging in figgy pudding and mulled wine surrounded by your favorite fellow partygoers (AKA family and friends)? So I asked experts how to bring our health A game throughout the holiday season sans FOMO, bloat, and digestive discomfort. Read on for their gut-friendly tips. 

      1. Avoid common triggers
      There are foods that make you feel really good, then there are eats that can leave you with a miserable microbiome and feeling like blah. It goes without saying that most holiday spreads go heavy on the latter, causing everything from digestive discomfort to skin breakouts to brain fog and low energy. “Common triggers include dairy, refined sugar, gluten, and certain fibrous vegetables,” explained Juliana Tamayo, MS, RDN, a registered and clinical dietitian. Ask the host if there are any dishes that are lactose-free and consider passing on dishes that contain garlic, onions, broccoli, or cauliflower, which often trigger gut problems.
      Better yet, BYOHD (bring your own gut-friendly dish) complete with a lean protein, healthy fats, and veggies, like this ground turkey sweet potato skillet. “Instead of forcing yourself to eat other people’s foods that might be triggering for you or hurt your gut, try making your own dish and bringing it to the party,” Tamayo suggested. “Offering to cook will always appear like a good gesture, and by doing so, you can guarantee that you are going to have something to eat that settles well with your stomach and won’t hurt your gut health.” 

      2. Say “no” to excess alcohol
      What are the holidays without the likes of apple cider cocktails and peppermintinis? Well, I hate to be the bearer of bad news: “Alcohol is not gut-friendly and can kill off the healthy bacteria in your gut,” Tamayo affirmed. “Instead of drinking alcohol excessively, try focusing on drinking 1-2 drinks at most, do not mix alcohols, and eat well beforehand.” Tamayo also recommended opting for bevvies with recipes that call for probiotics and anti-inflammatory ingredients, like kombucha, yogurt, kefir, apple cider vinegar, turmeric, cinnamon, and ginger. “All of these ingredients will help boost your gut health while keeping your microflora (gut-friendly bacteria) alive and happy,” Tamayo conveyed. Emily Brown, an integrative nutrition practitioner and epigenetics expert for rhythm, gave bonus points for drinks with fresh citrus and muddled herbs for their built-in antioxidants and detox support.
      Other drinking tips Brown served up? Reach for healthier drinks, like clean wines or booze-free refreshments, and skip the mixed drinks with added sugars, like syrups or sodas, that leave you with nothing more than a hangover. And try ending the night with a cup of turmeric or nettle tea. Consider it preventive hangover care and essential for healthy digestion, adequate enzymes, and daily elimination.

      3. Start with healthy habits first thing in the morning  
      At the risk of sounding like a broken record (we at The Everygirl don’t take staying hydrated lightly), drink more water, ladies! Baby, it’s cold outside, so you may need an extra nudge to keep up with your water intake. Before you grab your morning coffee or PSL, sip on warm lemon water or tea and keep ’em coming throughout the day. “Enjoy a daily cup of tea with mucilages like aloe, slippery elm, or marshmallow root,” Brown suggested. “These fortify the lining of your gut, like a strong wall preventing inflammation, leaky gut, or irritation.” The best part? “When you stay hydrated, you also feel more energized and satisfied during the day, avoiding overeating and drinking sugary beverages,” Tamayo stated.  
      Brown also advised making exercise your first order of business in the AM: “Something as easy as a 30-minute walk will help set you up for better post-meal blood sugar control all the way to dinner, better circadian rhythm and sleep, and continuity of your healthy habits so that it’s not all ‘on or off’ during the holidays.” To ensure you check fitting in movement off your to-do list? Lay out comfy, casual workout clothes the night before. 

      4. Get your probiotics and fiber in 
      The holidays are nothing if not enjoying the butterscotch pudding and creamy whipped potato casserole you wait all year for with the people you love. So if there’s one thing you do to make sure you are feeding your gut what it needs to be happy and healthy, make it taking probiotics. “They’ve been shown to help our system metabolize alcohol along with all the other digestive and mental health benefits,” Brown said. Tamayo encouraged taking a probiotic supplement every morning or having some yogurt, kefir, or a shot of apple cider vinegar. Also, set your gut up for success by loading up on prebiotic nutrients, like bananas, oats, and flaxseeds, that will help provide fuel for said probiotics. 
      Let’s face it: Most of the typical holiday foods are higher in sugar and lower in fiber, which can lead to the all-too-familiar bloating and constipation. “Eat plenty of dietary fiber, which can help keep your gut regular and promote healthy bacterial growth,” Tamayo recommended. The fiber-rich foods to look out for and choose at your Christmas dinner? Sweet potatoes, legumes, berries, and avocado, just to name a few. 

      5. Nourish your body before and at the start of the party
      “Many people will restrict themselves before holiday gatherings thinking that they’re ‘saving up’ for what’s to be consumed,” expressed Erika Fox, a registered dietitian nutritionist at Supergut. The result? You’ll have eyes bigger than your stomach once you greet that holiday feast, AKA you’re more likely to overindulge and ignore fullness cues. “Instead, give your body a good serving of fiber, protein, and healthy fats before a get-together,” Fox continued.  
      “Start any day, or party, with protein and fat,” Brown echoed. “Think of these as life rafts that help your body carry and metabolize simple carbohydrates: gingerbread, sugar cookies, or crackers. Your blood sugar and mood will thank you.” Do yourself and your gut a favor and make some oatmeal with flaxseeds, almond slices, and bananas to start your day off on the right foot, nosh on some nuts before you head out, and help yourself to some hummus and veggies as soon as you settle in at your soirée.  
       
      6. Enjoy yourself while eating mindfully
      PSA: Having guilt or shame over what you eat is much harder on the body than the actual bubbly and gingerbread cookies you’ve had one too many of. “Your body internalizes your thoughts and emotions, so practice gratitude, grace, compassion, and love to the best of your ability for your body and health, no matter the indulgences,” Brown said.  She also explained that your parasympathetic nervous system signals your body to “rest and digest.” To stimulate it along with your vagus nerve, which delivers information from the gut to the brain and aids in reducing stress, pair your favorite holiday indulgences with a side of mindfulness, deep breaths, and gratitude. Your body will be more relaxed and the pie you finished off will digest more easily (read: no tummy troubles). 
      Bottom line: Instead of passing on every dish that’s calling your name, enjoy every bite on your plate while still tuning into your hunger cues. And don’t sweat the extra calories or sugar—your body has your back and will take care of detoxing on its own.
       

      10 Habits Women Who Are Always in Shape Adopt During the Holidays More

    • 138 Shares

      in health and weelbeing

      People Are Taping Their Mouth While Sleeping—Here’s Why It’s Not Weird

      by

      Since downloading TikTok a little over a year ago, I think I’ve learned more from one app than I ever did in school. I’ve learned that frost flowers exist (they’re beautiful, look them up), how to do everything better thanks to @brunchwithbabs, and what a day in the life of a sorority girl looks like during #BamaTok. 
      My most recent discovery? Taping your mouth closed while you sleep. I first learned about this hack from Chance Culp in a video where she said she doesn’t remember why she started taping her mouth shut at night but she feels like it’s improved her sleep. I’m lucky enough to usually sleep like a baby without any help (*humble brag*), I was still curious about the benefits of mouth taping. I continued my TikTok scroll to learn why other creators and experts swear by this trick, and it wasn’t long until I was convinced I needed to try it too. Read on to learn more about this wellness trend and why everyone’s including it in their nightly routine. 

      Why tape your mouth while you sleep?
      Before we talk about the benefits of mouth taping, it’s important to understand why it’s being done. And the answer is simple: to avoid breathing through your mouth. But aside from mouth breathing being unflattering and drying out your lips, why is it a problem? 
      According to Dr. Konstantin Pavlovich, who developed a functional breathing technique called the Buteyko Method in 1952, poor breathing can be linked to various physical, neurological, and respiratory conditions. Practicing functional breathing (breathing in and out through the nose into the diaphragm) rather than poor breathing (breathing through the mouth into the chest) has been shown to improve health issues such as asthma, rhinitis, hayfever, anxiety, stress, panic attacks, dental health, craniofacial development, ADHD, insomnia, snoring, and sleep apnea. 
      Founder & CEO of Hostage Tape, Alex Neist echoes this sentiment, saying 25-50% of the population breathes through their mouth during sleep. So if our mouths are opening, taping them shut promotes nose breathing, which then leads to a number of benefits that not only promote better sleep but better overall health. “Mouth taping can reduce or eliminate snoring and apnea for many people, increase oxygen intake and circulation so you have more energy when you wake up, help your diaphragm work properly which relaxes your body for less stress, help reduce inflammation, boost immune system, and reduce bad breath, tooth decay, and dry mouth,” Neist explained. 

      How to tape your mouth
      Before you give it a try, it’s important to learn the do’s and don’ts of taping your mouth. You’re not just sticking Scotch tape over your mouth. There are products specifically for mouth taping so it keeps your mouth closed through the night for your nose to breathe, but doesn’t feel restrictive or hurt to take off. Lalitha Bhowani-McSorley, lead physical therapist and sleep expert at Brentwood Physiotherapy Calgary, said the best type of tape to use when taping your mouth for sleep is a medical adhesive tape, such as surgical or micropore tape. “This type of tape holds firmly without sticking too much to the skin and causing discomfort, while also allowing enough breathability. It is important to note that it should be changed every time,” she said. 
      With mouth taping becoming a more widespread practice, companies are coming out with products to help. “There are companies that sell adhesive strips designed specifically for taping your mouth shut before bed. Other options include hypoallergenic and surgical tapes, which are commonly used on human skin,” says Dr. Katherine Hall, a sleep psychologist at Somnus Therapy. In addition to using the right type of tape to avoid irritation, it’s also important to apply the tape correctly. In this video, board-certified plastic surgeon Dr. Daniel Barrett recommends starting with a small piece of tape right in the center of your lips and gradually increasing the amount of tape used and surface area covered. If you experience difficulty sleeping or other issues related to mouth breathing, talk to your doctor to see if mouth taping may be right for you.

      My experience
      I wish I could say that better sleep and increased oxygen levels were the driving factors for me trying out this technique, but because I am admittedly a little vain, I was mostly influenced to tape my mouth after learning that mouth breathing can change the look and shape of your face. The possibility of it easing my anxiety was also a nice plus, so I was open to giving it a shot.
      As a chronic allergy and asthma sufferer, I was nervous to try taping my mouth shut at first because breathing is already tough for me. I assumed I would end up suffocating in my sleep, and while it was tough to breathe at first, that wasn’t the case. I struggled the first night and had to remove the tape a couple times to take a deep breath through my mouth, but eventually I got comfortable breathing through my nose. By the second night, it already felt natural to fall asleep breathing through my nose, and I continued to sleep well through the night without any of the stuffiness I usually experience. I was also pleasantly surprised that I didn’t find the tape uncomfortable or distracting while I slept. Most mornings I woke up and forgot it was even there. 

      Final verdict
      I can’t say that a few nights of taping my lips closed totally transformed my health, but it has reframed the way I think about my body. A majority of the health issues I face on a daily basis—anxiety, asthma, acid reflux, fatigue, and more—are side effects that can come from mouth breathing. While I do feel an improvement in these symptoms, I’m now more aware of how important it is to listen to your body and embrace its natural state, whether that’s focusing on your posture, breath, or gut health. Most often the answer to your health concerns is right under (or in this case, inside of) your nose. 

      Sleep-Care Is the New Self-Care: Here’s How You Should Upgrade Your Routine More

    • 100 Shares

      in health and weelbeing

      7 Steps to Declutter Your Mind For 2023

      by

      Every time the new year comes around, we are bombarded with the notion to get ahead by mapping out our list of resolutions. Whether it’s committing to a new gym membership or getting out of financial debt, the new year is that blank slate (or Blank Space, if you’re a Swiftie) you’ve been waiting for. It makes for a great time to do personal reflection and check in with yourself. If you’re like me, your mind can be an incredibly challenging thing to slow down. Here are seven tips to hitting the refresh button mentally so you can declutter your mind and feel capable of taking on 2023.

      1. Look for ways to simplify
      Whether it’s committing to only a certain amount of appointments/commitments a week or getting rid of the clothes you don’t actually wear, find ways to make life easier on yourself. Life can be challenging, and while many things are out of your control, reflect on the habits you have control over. Are you looking for ways to create margin in life, or are you continuously overbooking your schedule? Life will look a whole lot better when you intentionally develop habits that bring you to a place of personal balance. 

      2. Romanticize sleep
      According to The Sleep Foundation, “Women have a lifetime risk of insomnia that is as much as 40% higher than men,” which is why cups of coffee probably sounds so good in the morning. In other words, we do–in fact–need our beauty sleep. So please pass the eye masks and satin pajamas. Prioritize better sleeping habits to make sure your body is reaching its full potential wellbeing. Limit screen time before bed so you can wind down mentally and prepare for snoozing. If going to bed sounds boring, create a personalized nighttime routine you love. After your skincare routine, put on your loungewear, turn on your essential oils diffuser, and curl up to read a good book. 

      3. Write down the “clutter”
      A great way to process your thoughts in a healthy way is by journaling. Even if you only have a few minutes, take a pen to paper or create a note in your phone where you’re able to dive into different thoughts you’ve been dealing with. Maybe you’re stressed and need to write about your work challenges, or maybe you’re grieving the loss of a close friend and need to let out the emotional trauma. Writing is a way of communication that helps us process our emotions through words so we’re able to release any ideas or beliefs we might be holding in our minds. Journaling is a healthy outlet, and it’s a safe place you can look back on as you move forward throughout different seasons.

      4. Make time for alone time
      As I like to say, take yourself out on a date. On the weekends when I’m able to get away from mom duties or home/work life, I love going to a local coffee shop, ordering a latte, and truly engaging with my environment without being interrupted or distracted by my phone. Set one day or different hour blocks throughout your week where you can do something just for you that brings you to life. We are often the most stressed when we haven’t had a chance to take a breather and step away from our schedule to invest in ourselves. Go to the nail appointment, see your dentist, shop for a new pair of boots, or simply relish a delicious croissant by yourself. Do something you love, and make a habit of it to make sure you’re taking care of you. 

      5. Leave the past in the past
      Maybe you went through a tough breakup this year or someone broke your trust. Maybe you struggled at work or made mistakes you regret. Sometimes we don’t deal with negative emotions properly, or we harbor them and let them manifest as unhealthy projections toward other people. Before stepping into a new year, take a moment to identify those negative emotions and do a heart check up. Start by asking yourself questions like: What events significantly impacted me negatively this year? What lies or limiting beliefs have I allowed myself to hold on to from those events that I need to let go of? 
      Whatever it may be, consider letting those things go to move on and truly heal. In order to show up for others, we must first always be willing to show up for ourselves. A new year doesn’t change the hurt. But it is a beautiful reminder that we can choose to start over again and–as my friend told me once–keep pursuing a healthy heart. 

      6. Get active
      There are so many resources and updated research that continuously affirm the importance of exercise. I’m obsessed with spinning and took a spin class at least 3-4 times a week (before having my first baby) because it always makes me feel amazing mentally. After exercise, we often feel clearer and are able to move stagnant energy making us feel stuck, not to mention those feel-good endorphins that get released when you move your body. Whether you love to go for a walk or take yoga class online after work, show your body some TLC by making exercise a priority for your mental health. Not only can movement improve your mood, but you’ll build strength–both physically and mentally.

      7. Do the small things right away
      As a working mom who has a chaotic schedule, one of the ways I’ve minimized what’s on my plate is by choosing to do things right away. Imagine it’s late at night and there’s a pile of dishes in the sink–you’re probably tempted to hold off until the next morning to wash it all. Instead, get in the habit of getting it done right away, or the next free moment you get. When we keep putting off those little things, we end up piling chores or responsibilities until we reach our breaking point, causing more stress and anxiety than if we just take care of it right away. If you have an extra five minutes in the morning before leaving for work, make your bed, drop off the rent payment, or make your next doctor’s appointment.
      Because life can be so busy, “I’ll get to it later” can sometimes set you up for forgetting the task in the long run, or add to your stress levels because you have a subconscious growing to-do list. Avoid the stress, and simply get it done when you can. You’ll be grateful you did it, and you’ll be mentally at ease for prioritizing it.

      The Best Life Lessons You Learn in Your 20s
      According to a Therapist More

    • 125 Shares

      in health and weelbeing

      14 Books Every Woman In Their 20s Needs To Read

      by

      I gotta be honest— as someone who’s about to turn 22, graduate college, and start life in the big and scary “real world”, I’m scared as hell. For as long as I can remember, I’ve listened to countless songs (“Nothing New” by T. Swift, “Ribs” by Lorde…if you know, you know), watched what feels like hundreds of movies and TV shows, and had a lot of conversations that all revolve around the same gist: your 20’s really are…well, somethin’ else. However, I’ve decided I don’t want to jump into this decade blindly accepting that it’ll be a sh*tshow—and I think a lot of gals in my boat are feeling the same way. 
      Lucky for us, there is no shortage of books to read that are here to help take this “figuring it out” era by the horns. Covering everything from friendships, self confidence, finance, sex, love, and literally everything in between, here are some must reads to make these daunting years be more a bit more fun and at least a little less dysfunctional.

      Michelle Andrews & Zara McDonald
      The Space Between
      If your 20’s are known for anything, it’s that weird gap between being a teenager and being a, like, real adult. While it’s wildly confusing, kind of lonely, and sometimes embarrassing, there’s also a whole lot of magic to be found in the chaos. Michelle Andrews and Zara McDonald, creators of the award-winning pop culture podcast Shameless, are two of the many twenty-something women just trying to make sense of it all. They don’t have all the answers. but they do know that mapping out our place in the world is a little bit easier when we do it together. Filled with comforting wit and brutal honesty, these are their personal stories from heartbreak and mental health challenges to overcoming career setbacks and letting go of fear—but there’s a good chance you’ll find pieces of yourself in there, too.

      Elif Batuman
      The Idiot
      Contrary to popular belief, not every must-read needs to be a non-fiction, self-help moment. In ‘The Idiot’, Selin, the daughter of Turkish immigrants, arrives for her freshman year at Harvard and signs up for classes in subjects she has never heard of, befriends her charismatic and worldly Serbian classmate, Svetlana, and, almost by accident, begins corresponding with Ivan, an older mathematics student from Hungary. Selin may have barely spoken to Ivan, but with each email they exchange, the act of writing seems to take on new and increasingly mysterious meanings. For Selin, this is a journey further inside herself: a coming to grips with the confusion of a first love, and with the growing consciousness that she may be bound to become a writer, even though that’s not what she’s envisioned for herself at all.

      Dolly Alderton
      Everything I Know About Love
      I think the cover of this book truly says it all. When it comes to the trials and triumphs of becoming an adult, journalist Dolly Alderton has seen and tried it all. In this memoir, she vividly recounts falling in love, finding a job, getting drunk, getting dumped, realizing that Ivan from the corner shop might just be the only reliable man in her life, and that no one can ever compare to her best girlfriends. This incredibly funny and occasionally heartbreaking book is everything we’ve ever needed regarding bad dates, good friends and—above all else— realizing that you are enough through all of the terrifying yet hopeful uncertainty.

      A Lonely Girl Is A Dangerous Thing
      Growing up is always hard, but especially when so many think you’re a washed-up has-been at twenty-two. Jena Chung, who was once a violin prodigy, is now a selfish, badly-behaved, full blown sex addict. Her professional life comprises of rehearsals, concerts, and relentless practice; her personal life is spent managing family demands, those of her creative friends, and obviously, lots of sex. But then, she meets Mark– and he sweeps her off her feet. Not only that, she gets the perfect internship with the New York Philharmonic at the same time. Thinking that she finally has the life she’s been dreaming of, everything is brought to a halt when Trump is elected and everything about New York, and herself, changes at the drop of a hat. Jena comes to learn that there are many different ways to live and love and that no one has the how-to guide for any of it–we’re all just trying to become the people we hope to be.

      Natasha Lunn
      Conversations on Love
      Love, while beautiful in all its forms, is really f’ing hard to comprehend and navigate. After years of feeling that love was always out of reach, journalist Natasha Lunn set out to understand how relationships work and evolve over a lifetime. She turned to having intimate conversations with authors and experts to learn about their experiences, as well as drawing on her own, asking how we find love, how we sustain it, and how we survive when we lose it. And we’re not just talking romantic— this richly layered novel covers the loneliness of loss, the psychology of being alone, parenthood, and more.

      Kiley Reid
      Such A Fun Age
      Alix is a woman who gets what she wants and has made a living, with her confidence-driven brand, showing other women how to do the same. So, she’s taken aback when her babysitter, Emira, is confronted while watching Alix’s toddler one night, walking the aisles of their local supermarket. The store’s security guard, seeing a young black woman out late with a white child, accuses Emira of kidnapping two-year-old Briar. Emira is furious and humiliated as it’s caught on video by bystanders, and Alix wants to do everything to make things right. As Emira has no clue what to do with her life, and the video brings forth some baggage from Alix’s past, both women find themselves on a crash course that will upend everything they think they know about themselves and one another. It flawlessly explores the stickiness of transactional relationships, what it means to make someone family, and the complicated reality of being a grown up through a story surrounding race and privilege.

      Alice Finn
      Smart Women Love Money
      One rude awakening of my twenties thus far is that I don’t know how to “be good” with money to save my life. If I only buy two $7 iced lattes in a week instead of five, that’s a win. However, this book takes the conversation beyond saving money and budgeting and introduces us to the power of investing. Drawing on more than twenty years of experience as a successful wealth management adviser, Alice Finn shares five simple and proven strategies for a woman at any stage of their life, whether starting a career, staying home and raising children, or heading up a major corporation. She also provides the tools you need to achieve long-term success no matter what the markets are doing or what the headlines say. So even in the face of uncertainty, you’ll know how to thrive, earn, save, and grow your bag.

      Tara Schuster
      Buy Yourself the F*cking Lilies
      There’s no rock bottom quite like drunk calling your therapist, and Tara Schuster can attest to that herself. By the time she was in her late twenties, Tara was a rising TV executive who had made a name for herself in the industry. By all appearances, she had mastered being an adult. But beneath that shiny image of success, she was a chronically anxious, self-medicating mess whose road to adulthood had been paved with depression, anxiety, and shame. In this story of Tara essentially re-parenting herself through simple daily rituals, she shares insight and advice she wishes she’d received in her early twenties: words that are candid, practical, and hilarious, while still teaching the importance of self-love and acceptance.

      Bianca Sparacino
      The Strength In Our Scars
      The process of healing is one that is indescribably hard to work through, but this book gives insight that can make each step of the way feel a bit more manageable. It tackles the gut-wrenching but relatable experiences of moving on and self-love through beautifully written poetry, prose, and compassionate encouragement you would expect only from someone who relates to the exact situation you’re going through. Ultimately, it comes together to show us that the things in our lives that leave scars do not destroy you—they are moments in which we survived, and in that is a sense of hope.

      Michelle Zauner
      Crying in H Mart
      As we grow, it can sometimes be easy to lose touch with where we came from. Michelle Zauner shares her story of growing up as one of the few Asian American kids at her school in Eugene, Oregon, and how that planted the seed for a need to forge her own identity. She touches on her struggles with her mother’s particular, high expectations of her and on a painful adolescence, yet also on the pureness of bonding with her mother and grandmother during those same years. As she grew up, moving away for college, finding work in the restaurant industry, and performing gigs with her fledgling band led her Korean heritage to feel ever more distant, even though she felt like she was finally discovering the life she wanted to live. However, after receiving news of her mother’s terminal cancer diagnosis while in her mid 20’s, Michelle had a reckoning with her identity and reclaimed the gifts of taste, language, and history her mother had given her.

      Mary Ann Sieghart
      The Authority Gap
      As many women enter the “real world” workforce in their early 20’s, being underestimated, under-appreciated, and underpaid is sadly a universal experience most of us will face, especially in male-dominated fields. Despite all of the progress we’ve made toward equality, we still fail, more often than we might realize, to take women as seriously as men. In this fascinating book, journalist Mary Ann Sieghart provides a startling perspective on the gender bias at work in our everyday lives and reflected in the world around us, whether in pop culture, media, school classrooms, or politics. With precision and insight, Sieghart gathers from a variety of disciplines—including psychology, political science, and sociology—and talks to pioneering women from a wide range of backgrounds to explore how gender bias intersects with race and class biases. Through her conversations and other findings, she offers insights on how to counteract systemic sexism and ways to narrow this toxic authority gap.

      Florence Given
      Women Don’t Owe You Pretty
      Say it with me: we don’t owe men sh*t, especially being pretty. Exploring all progressive corners of the feminist conversation from insecurity projection and refusing to find comfort in other women’s flaws, to deciding whether to date or dump them, all the way through to unpacking the male gaze and how it shapes our identity, this book really does not miss a beat. It’s an accessible leap into feminism for people at all stages of their journey who are seeking to reshape and transform the way they view themselves. In a world that tells women we’re either not enough or doing way too much, its time we stop directing our anger and insecurities onto ourselves, and start fighting back to reshape the structures of our toxic patriarchal society.

      Brianna Wiest
      101 Essays That Will Change the Way You Think
      This was actually the first self-help type of book I ever personally read, and I’m not being dramatic when I tell you that it quite literally changed my outlook on life. It’s been almost two years since then, and to this day, I still go back and read over some select essays when I feel like I need to. This compilation of Brianna Wiest’s published work features pieces on why you should pursue purpose over passion, embrace negative thinking, see the wisdom in daily routine, and become aware of the cognitive biases that are creating the way you see your life. You’ll find pieces of wisdom you’ve been waiting to hear for years, and even better—ones you had no clue you needed but are so grateful you found.

      Aminatou Sow & Ann Friedman
      Big Friendship: How We Keep Each Other Close
      While figuring out self-love and romance are definitely the big themes of your 20’s, the importance of genuine friendship cannot be forgotten. A close friendship is one of the most influential relationships a human life can contain, but for all the cutesy sentiments surrounding friendship, most people don’t talk much about what it really takes to stay close for the long haul. Aminatou Sow and Ann Friedman tell the story of their equally messy and life-affirming “big friendship” in this honest and hilarious book that documents their first decade in one another’s lives through all of the joys and pitfalls.An inspiring testament to the power of society’s most underappreciated relationship, this book invites you to think about how your own bonds are formed, challenged, and preserved, and when it’s time to fight for them or let them go.

      I’ve Already Read 100 Books This Year—Here’s a Recommendation in Every Genre More