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      The Everygirl’s 30-Day “Spring-Clean Your Life” Challenge

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      April means spring cleaning: when you change the pillows, flip the mattress, and deep clean your bathtub. It’s that magical time of year to reassess what needs to go and reorganize what’s staying. But this challenge is not just about cleaning your home; it’s about cleaning your life. “Detox” and “cleanse” are buzzwords that have become associated with diets, but I’d like to reclaim those terms to be less about juicing and more about what they’re supposed to mean: removing anything that isn’t serving you and replacing it with alternatives that support your well-being.
      Cleansing your life isn’t just about detoxing the habits, practices, and clutter that don’t make you feel like your best self; it’s just as much about replenishing with whatever makes you happy, healthy, and whole. The purpose of this cleanse is to gain awareness about how your daily habits and environment are affecting you, so that you can make room for your best possible life. For every day in April, you’ll be challenged to simplify, cleanse, de-stress, and clean out your home, bank account, mind, body, and spirit, so that you’ll be that much closer to your best, happiest self come May. Happy spring cleaning!

      Week 1
      1. Simplify your diet by opting for whole foods2. Reevaluate finances: Eliminate the expenses that don’t bring you joy and budget for expenses that do3. Replace any exercise you don’t enjoy with workouts that you’ll look forward to4. Reorganize your pantry: Toss out what’s old and get storage containers for easier access (and more sustainable living)5. Notice emotions and record the ones that aren’t serving you (without judgment)6. Clean your shower while you’re in it7. Don’t complain all day (not once!)

      Week 2
      8. Evaluate recurring charges on your bank statements and cancel what you don’t use on a regular basis9. Detox your social media by unfollowing every account that does not inspire you or make you happy10. Clean out your closet and donate clothes that no longer spark joy11. Stick to a sleep schedule by waking up and going to bed around the same time every night12. Make an action plan when negative emotions like stress, loneliness, or anger come up13. Organize your junk drawer (finally!)14. Meal prep all of your lunches for the next week

       
      Week 3 
      15. Practice journaling to help the mind let go of whatever it’s holding onto16. Clean out contacts, documents on your computer, and pictures on your phone by deleting what you no longer need17. Make your bed first thing in the morning18. Overhaul your relationships: Make a list of the people you come in contact with the most, and then make sure they’re all people you would want to be like and people who make you feel good19. Limit light in the evenings for better sleep20. Get sweaty, whether it’s in a cardio class or a steam shower21. Deep clean one room in your home

      Week 4
      22. Reassess your schedule to replace wasted time with activities that will make you happier or calmer23. Clean out your skincare and makeup by tossing anything that’s expired. Replace with non-toxic alternatives24. Designate a tech-free space in your home25. Buy some indoor plants that purify the air26. Come up with a go-to outfit formula to limit decision making in the mornings27. Track your water intake to make sure you’re hydrated enough28. Forgive the people you haven’t forgiven yet (including yourself)

      Week 5
      29. Make a list of your 10 most common stressors and come up with solutions to solve each one30. Detox your habits: Evaluate the ones that are not serving you and replace with habits that will 

      7 Easy Ways To Spring Clean Your Entire Wellness Routine More

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      4 Ways To Get Better Quality Sleep. Plus, WIN With Sloom

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      Struggling to get those precious ZZZ’s? You’re not alone. 1 in 14 South Africans suffer from insomnia according to a Human Sciences Research Council study. But, to become your healthiest self, sleep has to be at the forefront of your wellness routine. This is why it’s so important to improve sleep quality.
      And although it might feel like there is nothing to be done when you’re counting sheep, there are actually a few things you can do to get better quality sleep.
      But first, what causes insomnia?
      The answer isn’t always simple. But, all that tossing and turning can often be linked to underlying problems with your lifestyle, environment, or overall health. When it comes to your environment, there are a few things you can do to make a positive difference.
      Here are 4 things you can do to improve sleep quality right now
      1. Cool it!
      Are you one of those people who loves feeling the heat and getting cozy when you get into bed? That might be part of the reason you’re struggling to get quality sleep. In fact, A National Sleep Foundation poll found that a cool room temp was one of the most important factors in getting a good night’s sleep.
      According to doctors, the best temperature to sleep is approximately 18.3°C. So it might be time to send your heaters and electric blankets on vacay for a bit. Sorry!

      2. Stay In The Dark
      Think that crack beneath your door or semi-sheer curtains aren’t doing too much damage? Think again! Being exposed to light at night may be linked to depression, anxiety, and obesity. And of course, it impacts the quality of your sleep. Exposure to light actually blocks the production of melatonin, which then interrupts your sleep cycle.
      So when you turn off the lights, look for any spots where light is creeping in. Buy black-out curtains, and cover any other spaces where light creeps through. That includes putting stickers over that flashing WiFi router light and if you live with other people roll up a towel and place it at the bottom of the door.
      3. Get Moving
      Yip, that’s right. Exercising really can help improve sleep quality. Recent research has found that exercise decreases sleep complaints as well as insomnia. Plus, it was found that moderate-to-vigorous exercise could improve sleep quality by reducing the time it takes to fall asleep. Say cheers to counting sheep!
      Not sure where to start? Try this 25 minute Total-Body HIIT workout.

      4. Make Your Bed, And Lie In It!
      It might seem like a lie that you tell yourself when you’re buying cute bedding or a new mattress, but what you’re sleeping on actually does impact your sleep. Research has shown that sleeping on a good mattress with adjustable firmness, promotes comfort, proper spinal alignment, and quality sleep.
      That’s why we love Sloom. They’re a South African brand that aims to give you the best night’s sleep without any of the confusion or frustration that often comes with buying a new mattress or pillows. They are really well known for their customisable and adjustable mattress that you can change on the fly. And now, they’ve upped the ante with a new product (spoiler alert: you can win it!)
      WIN WITH SLOOM!
      Ever heard of a height adjustable memory foam pillow? Sloom will soon be launching this first-of-its-kind in SA to help you get quality sleep. The good news is that you could win 2 of these pillows, valued at R1 200, before the official launch.
      How do you enter?
      It’s so easy!
      1. Make sure that you are following us on instagram @womenshealthmagsa and @sloom.co.za2. Then fill in your details here.3. The winner will be chosen randomly.4. To be eligible for the prize, you must be over 18 and a South African resident.5. The winner will be randomly selected and notified.

      READ MORE ON: Sleep wellness Win More

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      I Asked a Confidence Coach How To Be More Confident in Any Situation, and Her Tips Will Change Your Life

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      A lot of women don’t think they know how to be confident. In fact, 70% of girls believe they are not good enough (according to a study done by the Dove Self-Esteem Fund) and there’s a measurable Confidence Gap between men and women (when will there be an end to all these gaps?). Call it imposter syndrome, negative body image, or lack of self-worth, but we all feel a lack of confidence at least sometimes, and for many of us, it’s all the time. But confidence is not a personality trait or something we automatically get when we hit a certain weight or income bracket; it’s a skill and practice that requires daily attention, and it’s something we all are entitled to. 
      And if anyone knows how to be confident and love ourselves, it’s Regina Bonds. Not only is she genuinely the most confident person you may ever meet, but she has also dedicated her life to helping other women find their confidence too (because she knows that true confidence means building other people up as well!). Bonds has worked with women around the world to help them recognize their value, find their voice, and clarify their path through the power of confidence. Read on for Bonds’ definition of what real confidence is and the tips you can start doing today in order to achieve it.

      Meet the expert
      Regina Bonds
      Confidence Coach
      Regina Bonds is one of the world’s most trusted voices for women, challenging them to use their confidence to improve, enhance, and ultimately elevate their lives. She is a sought-after speaker, mentor, and confidence expert.

      What is confidence really?
      Most people think confidence is synonymous with arrogance (which is totally wrong!), and others believe it’s about the way you act. Many of us were taught confidence is a gift you’re either born with or not. Most of us—if not all of us—have an on-again, off-again relationship with confidence. While changed actions come as a benefit of gaining self-confidence, it’s much more than that. Confidence is the state of feeling certain about who you are and being certain of your value and worth. When you live in the realm of confidence, you become truly unstoppable. You won’t settle for just anything. Suddenly, all aspects of your life will align with your worth and purpose. 
      Self-confidence is the key to constant success. I like to think of it as a gas tank: If you find yourself feeling drained, depressed, or as though you’re empty inside, it’s possible your confidence tank is on “empty.” Many people try filling their confidence tanks with the wrong type of gasoline: money, relationships, or material things. But unstoppable confidence doesn’t come from external sources; it’s an inside job. You can’t expect people, places, or things to elevate your sense of self-worth. You’ve got to do the inner work,  endure the painful process of self-reflection, and ask yourself some tough questions to get honest with yourself. Confidence is ready, available, and eager to embrace you with loving arms if you want it.

      Tips to take your confidence to the next level:
      Get clarity
      First, you need to know what you want in order to be confident that you deserve what you want; what can’t be explained can never be obtained. There’s power in nurturing the vision of what you want for yourself, and life just makes a little more sense when you have a clear vision. Clarity also gives us a sense of direction and understanding. Write down what you want (even if you don’t know it all!) with specific details, and also make a list of the feelings you want to feel.

      Tap into your courage
      Begin to exercise the ability to go after what you want, even when it scares you. Don’t be afraid to bet on yourself. In order to level up in life and achieve unstoppable confidence, you have to get out there in the game of life and dream, explore, and discover. Don’t limit yourself if you’re afraid; do it because you’re afraid. Doing things that scare you will build confidence all on its own. 

      Commit
      When it comes to building self-confidence, you have to stay committed to yourself and trust the process. Just like we make commitments to another person in a romantic relationship, make a vow to yourself to love you first. Self-love is just like any other great love; it’s a commitment to put yourself first before anyone else. When you use this confidence formula, you will marry yourself to true confidence because confidence isn’t something some of us are born with; it’s something we’re all entitled to. 

      Create your own confidence toolbox
      To nurture your confidence, create a “toolbox” to help you get back on track when you feel yourself going through a confidence slump, you get scared of a new challenge, or you’re questioning your worth. Combining a positive mindset with specific habits leads to successful confidence. Here are a few of my recommendations to add to your own confidence toolbox:

      Create a gratitude journal: Start and end your day writing five things you’re grateful for.
      Meditate: Quiet your mind for five to 10 minutes each day (it may feel hard, but I promise you will rediscover yourself and your bliss).
      Affirm yourself daily in the mirror: Create five “I am” statements to use daily (“I am intelligent,” “I am worthy,” etc.). Then, add to the list as you go.
      Create an encouragement box: Keep a list of the compliments that mean a lot to you (whether it’s a pat on the back from your boss or a compliment from a friend) or ask close friends and family to share what they love about you. Write these down or keep a note in your phone to look at when life gets tough or your confidence takes a hit. You’ll be surprised by how good it can make you feel.
      Find a go-to book: Since books make us feel understood and less alone, create a list of your favorite books—the ones that set your soul on fire, inspire you, or just make you feel good. Highlight your favorite chapter so you can reference it as needed. And if it’s podcasts you prefer, keep a list of the ones that give you those “feel good” vibes to tune in to when you need it.

      10 Things to Do If Your Confidence Needs a Major Boost More

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      I Tried Blake Lively’s 8 Healthy Habits To Live By—Here’s What Happened

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      I think it’s safe to say we’ve probably all had a crush on Blake Lively at some point. From her Gossip Girl days to Sisterhood of the Traveling Pants (my personal favorite) or slaying red carpet looks and being adorably funny with husband Ryan Reynolds, Blake Lively seems to epitomize a happy and healthy life. Blake looks like the confident and cool girl we all want to be. So how does she do it? Upon further research (AKA looking through all of her interviews I could find online), it turns out, Blake has eight healthy habits she always sticks to, and since I aspire to be just as happy and healthy as her, I tried them all. This is what happened.

      1. Limit alcohol
      Blake likes a party just as much as the rest of us, but she chooses to enjoy them without alcohol. “I don’t like the effects of alcohol, but I like being a part of it,” she said in a recent interview with People Magazine. “I like being social. I like people coming together.” This is perhaps what led her to create her new line of non-alcoholic mixers, Betty Buzz. I usually like to end my Fridays with a glass of wine and dinner with friends, but I also spend some Fridays in bed with Netflix and tea, so I get where she’s coming from.
      My takeaway from Blake’s rule was that no matter the activity, you can still have fun whether alcohol is a part of it or not. I spent this Friday at a friend’s birthday drinking kombucha. I had so much fun and woke up feeling refreshed and great (which wouldn’t have happened had I opted for a glass of wine instead). Let’s be real: Alcohol can lead to some not-so-great mornings (hangxiety anyone?). Blake’s way of life has made me rethink alcohol and consider opting for a Betty Buzz once in a while. If you’re interested in limiting alcohol or just more mindful drinking, click here.

      2. Never skip breakfast
      They say breakfast is the most important meal of the day, and Blake agrees. Her trainer Don Saladino told Cosmo that her usual breakfast is a couple of eggs cooked in coconut oil with maybe some vegetables. He also emphasized the importance of starting the day with protein and balancing sugar levels. I have always loved breakfast and can’t start my day without it (Blake and I are so similar!), but I am also guilty of opting for sugary cereal or a bagel instead of healthy protein. This week, I tried to incorporate some protein into every breakfast, whether it was eggs, a protein shake, or almond butter on my toast. I found that just by adding some form of protein, I felt fuller for longer and didn’t have the crash that usually comes with a sugary morning start. Safe to say, I’ll be sticking to this rule for a while. 

      3. Always start the day with hydration
      In an interview with Cosmo, Saladino revealed that Blake starts every day with a large glass of water. It may seem like an easy habit, but most of us don’t drink enough water throughout the day. After dehydrating our bodies while sleeping, a glass of water is a great way to get things moving. Staying hydrated has always been something I struggled with, especially first thing in the morning; adding another thing to my morning to-do list just seemed overwhelming. But while channeling my inner Blake, I added a few hacks to make it easier: I filled up my water bottle the night before and left it on my bedside table (to make it as easy as possible in the morning) and opted for a water bottle instead of a glass (so I could take it with me if I was running out the door). Starting the day with hydration was a struggle for me, but by the end of the week, I did see the difference. The occasional caffeine headaches were gone, and I was also less tired. 

      4. Prioritize exercise
      There’s a reason Blake is such good friends with her trainer instead of just a client: She spends four to five days a week in the gym! While her workout regimen has changed over the years, she has always kept it consistent. Saladino told E! News that some days, Blake trains for an hour, and other days, just for 20 to 30 minutes (celebrities—their schedules are all over the place!). But my biggest takeaway was that Blake maintained consistency: No matter how much time she had, she always fit in movement.
      I value incorporating some movement into my daily routine, but unfortunately, hitting the gym four to five times a week was unrealistic for me. Instead, I developed a consistent schedule that worked for my life, which meant a spin class every Tuesday, an at-home workout twice a week, and maybe another spin class on the weekend. But being Blake for a week taught me that it didn’t matter if I had an hour for a spin class or 15 minutes for a walk: The goal is just to move consistently. 

      5. Eat a balanced diet (and never count calories!)
      According to Saladino, Blake’s diet is a healthy balance of proteins, vegetables, fruits, slow-burning starches like sweet potato, and healthy fats like avocado, coconut oil, and grass-fed butter. And the best part: She’s not tracking her calories or in a strict calorie deficit like you might hear from other celebs. “I don’t think putting someone into a caloric deficit is the right thing to do,” Saladino told Cosmo. “This is why a lot of coaches and people are unsuccessful.” A well-balanced diet is also something I try to incorporate into my weekly routine, so this rule was already practiced. While not every day is the same, planning out my Sunday grocery shopping in advance is always helpful. Trying out new recipes and incorporating the same ingredients into multiple meals also adds variety and reduces the cost I’m spending on food too. This is one healthy habit I will be sticking to.

      6. Make room for fun
      If you browse through Blake’s Instagram, it’s a combination of gorgeous fashion looks, her family and friends, and, of course, delicious baked goods. Blake has a passion for baking and a strong sweet tooth (I can relate), and so while she sticks to a healthy routine, she still makes time for “fun.” Blake follows an 80/20 rule. This means she eats clean 80% of the time, leaving 20% for indulgences. While it seems tangible, keeping my indulgences to 20% was tough for me. While I try to save indulgences for the weekend, I’m a big snacker (and love a mid-week ice cream here and there because sometimes, you need to!).
      Instead of sticking to a strict 80/20 rule for the sake of becoming Blake Lively, I decided to look into each time I was craving sweets during the week and assess why. Was I bored, stressed, or needing comfort? Or does my body need this right now? If the answer was yes to the latter question, then I indulged. But I noticed that most of the time, I was just bored, and it wouldn’t actually satisfy me. By the end of the week, I discovered it was easier to limit the indulgences because I was more conscious about why I craved them in the first place. But maybe it was more 75/25 than 80/20—I am only human, after all. 

      7. Keep skincare simple
      Long before it became a TikTok sensation, Blake was using the affordable skincare brand CeraVe because she also understands the value of good drugstore buys, just like the rest of us. In an interview with People magazine, the star shared a list of her makeup and skincare go-tos, which included many affordable options, including a Burt’s Bees chapstick. While she may choose to splurge on a serum, Blake also realizes that not every item in your bathroom cabinet has to be expensive to be effective.
      As someone who has extremely oily skin and rosacea, it took a while to find the right products for my skin. I was definitely guilty of splurging on expensive creams and toners, only to realize less is always more. Now, I opt for an all-natural cleanser, a prescription cream for my rosacea, and a lightweight sunscreen. Blake’s skincare mindset is one I already live by, and while it took many years of experimentation before I got there, I realized everyone’s skin is different, and what works for you may not work for someone else.

      8. There’s no such thing as “perfection” in your exercise routine
      As a mom of three who travels often and always seems to be on the go, it’s impressive how Blake fits in a sweat almost every day. But sometimes, she isn’t able to stick to her schedule, and she knows that’s OK. “This isn’t about coming in and stepping on the gas and going as hard as you can every workout. That’s the biggest mistake that people make,” Saladino told E! News. “The reality is, it’s never gonna be a perfect scenario, right? There’s always going to be things getting in your way. That’s just life. Just get in there and move.”
      This rule was one of my favorites. Sometimes, there can be a lot of pressure on working out—like you need to be doing an hour, burning a certain number of calories, or going at a certain intensity for it to be effective, but that’s not true. This “rule” took all the pressure off of me on the days when I didn’t have a workout planned. One time, I walked to the grocery store instead of driving. At work, my team and I decided to start doing 30 squats every day. On my lunch breaks, I would opt for a 10-minute yoga stretch. Simply adding a little bit of movement into the days when I wasn’t feeling up to a 60-minute workout gave me more energy and took all the pressure and guilt away. 

      I Tried J.Lo’s Self-Care Routine for a Week
      Here’s What Happened More

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      How To Heal Your Period Problems Once and for All, According to This Viral Holistic Expert

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      If I could wave a magic wand and give one gift to all women everywhere, it would be period relief (well, and equal pay, reproductive rights, and ending all sexual harassment to name a few big ones, but that’s another article for another day). Most people who have periods have dealt with issues that take over their lives: debilitating cramps, depressing mood swings, hormonal breakouts, nonexistent sex drive, uncomfortable bloat, or diagnoses like endometriosis or PCOS. According to the Office on Women’s Health, over 90% of women have premenstrual symptoms. Even worse, we’ve been told that it’s totally normal, we’re being dramatic, or to just shut up and take a “magic” pill that will put a Band-Aid on the problem. *Raise your hand if you’ve ever been personally victimized by your cycle.*
      Enter: Alisa Vitti. Vitti is a women’s hormone expert, bestselling author, and creator of an empire centered on helping women heal period symptoms and improve issues like fertility, sex drive, and more. In other words, she’s the hormone queen and your new best friend. She teaches the approach that while period symptoms are common, they are not normal—you can (and should!) heal your body so you’re not suffering every month. “You can take charge of your hormonal health and reduce symptoms naturally so they are not ruining your life anymore,” she said.
      For someone like me who stayed home from junior high and high school every month due to unbearable cramps, has been told for over a decade by health care professionals that I just had to “deal with it,” and has tried various prescriptions from every type of birth control to prescription pain killers that just made me disconnected from my body, finding Vitti’s work felt like divine intervention. To learn more about cycle syncing and healing your own period symptoms, read her bestselling book WomanCode, download the MyFlo app, watch her TED Talk, and read on for all the tips I got from Vitti when I grilled her about how to heal your period problems once and for all. 

      Meet the expert
      Alisa Vitti, HHC, AADP
      Hormone Expert and Founder of FLO Living
      Alisa Vitti is a functional nutritionist and womens hormone expert, the founder of modern hormone health care company FLO Living, bestselling author of WomanCode, and creator of MyFLO, the #1 paid period app on iTunes. She has made expert appearances on The Dr. Oz Show, Women’s Health, MindBodyGreen, and The Huffington Post.

      What causes period symptoms?
      So you already know that any cycle-related symptoms are not normal, even if they are common. But why do we experience bloat, cramps, and PMS in the first place? Vitti explained that all symptoms—including hormonal acne, breast tenderness, food cravings, mood swings, fatigue, irregular periods, low libido, PCOS, and infertility—are all signs of a hormonal imbalance, which is caused by diet and lifestyle factors. “Period symptoms are caused by diet choices, micronutrient deficiencies, eating bad fats, restricting calories, and/or doing the same workout every day,” Vitti said. In other words, we can look to our cycles for insight on what’s going on with our bodies.
      In fact, Vitti considers the menstrual cycle as the fifth vital sign. “It’s just as important as taking your temperature or blood pressure and just as serious when you have abnormal readings,” she said. Therefore, the point of paying attention to cycle-related symptoms is not just to feel better on your period but also because your cycle is communicating important information about the health of your body. I used to detest my period, but now I see my cycle as my greatest superpower: I get critical insight and information that can help me keep my body as healthy as possible when I know how to listen to it. Read on for how Vitti recommends healing your body (once and for all!) and improving cycle symptoms.

      5 ways to heal period symptoms:
      1. Get your hormones checked
      Of course, the first step is to know what you’re working with and gain insight. Vitti recommended asking your doctor for blood work to evaluate hormones, thyroid levels, and vitamin D3 levels, which can all give important insights into hormonal imbalances and can help guide a specific plan moving forward. For example, heavy periods, bloating, and decreased sex drive might be coming from estrogen dominance, or excess testosterone can cause hormonal acne and symptoms of PCOS. When you balance the hormones, you are solving the symptom at the root cause instead of trying to mask it. Start with knowing what needs to be balanced in the first place. 

      2. Pay attention to your sex drive
      If the menstrual cycle is your fifth vital sign, your sex drive is like your fifth vital sign 2.0. While there’s no “perfect” libido or ideal level of sex drive for everyone, feeling “in the mood” is an important tool we can look at to keep the body healthy. In other words, it’s time we stop thinking about sex as something we do for a relationship—it’s a crucial part of our wellness and overall physical health. Vitti explained that your sex drive is cyclical, meaning it varies based on which phase of the cycle you’re in; it’s normal to go through weeks where your sex drive is high and weeks where your sex drive is low. But if you’re experiencing low libido most of the time, it’s probably a hormonal imbalance due to stress, micronutrient depletion, or being on birth control. 

      3. Sync your lifestyle to your cycle
      For women with a period, your hormones may be imbalanced simply because your diet, exercise, and lifestyle are not in sync with your natural infradian rhythm (AKA most of us—there’s a widespread cultural norm that we are supposed to repeat the same rituals every 24 hours, like the same workday schedule or the same workout). But good news: This means you can also balance your hormones by syncing to your cycle.
      “Your infradian rhythm, which we experience over our monthly cycle, causes changes in our metabolism, brain, stress, and other systems. If you are not supporting it properly, you’ll be disrupting your period, and it will also increase stress levels, disrupt blood sugar, and make weight management extremely difficult,” Vitti explained. The Cycle Syncing Method acknowledges that the body is not the same through every four phases of our menstrual cycle; we have different caloric, nutrient, and fitness needs, depending on which phase we’re in. 
      For example, if you’re trying to force your body into an extreme HIIT workout while in the menstrual or luteal phase, the body may respond with hormonal imbalance because it needs gentle movement like light yoga, walks, and stretching. Likewise, if you’re not getting enough calories because the body needs more than in the previous phase (according to Vitti, we need approximately 279 more calories per day in the luteal phase), the body can respond with hormonal imbalance as well. As for more of what the body needs differently during each phase, check out the Cycle Syncing Method. As for a key takeaway, start rethinking your workout routine, diet, and even daily schedule. We should be syncing our routines to our bodies, not the other way around.

      4. Work on gut health
      Your gut health is intrinsically linked to the reproductive system. As Vitti explained, bowel movements are how the body gets rid of the estrogen it doesn’t need to keep the hormones of the body balanced. If you’re not having consistent bowel movements or you have certain microbiome imbalances that are affecting gut health, the body may have a difficult time getting rid of excess estrogen, causing an estrogen dominance and hormonal imbalance in the body. “Microbiome imbalances can lead to excess estrogen that can make heavy bleeding and other symptoms worse,” Vitti explained. Consistently work on gut health by getting enough high-fiber foods (fruits, veggies, legumes, etc.), taking a probiotic or eating probiotic-rich foods, and talking to your doctor if you have gut-related symptoms like chronic constipation, IBS, or chronic bloat.

      5. Talk to your doctor about your birth control plan
      Only you know what’s best for your body, but picking the birth control that’s right for you can be confusing, isolating, and frustrating. If you’re like me and wondering how to sync your cycle while you’re on a method that gives you an artificial or non-existent period (like the pill), bad news: You can’t. “You cannot sync with your cycle if you are on a birth control pill, as it shuts off your ability to have a cycle,” Vitti explained.
      If you’re on the pill to manage cramps, irregularity, or acne, just know it’s like putting a Band-Aid over the problem and might even be preventing you from fixing the problem since it’s stopping your natural cycle. “Birth control does not fix your period problems, so it’s important to learn about all of your options before committing to a course of treatment,” Vitti recommended. Between NuvaRing, shots, IUDs, the patch, and pills, the method that’s best for you is extremely personal—what’s right for your best friend, or even your gynecologist, may not be right for you. Talk to your doctor about a birth control plan and symptom-management plan that fit with your lifestyle, health goals, and reproductive planning.

      How Hormone Health Affects Your Weight, and What To Do About It More

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      11 Expert-Backed Tips To Improve Constipation and Be More Regular

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      Stool, bowel movements, poop—it’s the topic that has made us all giggle since our parents first read us Everybody Poops. But it’s true: everybody does, and no matter how much the topic might make you squirm, our bowel movements can give a lot of insight into our bodies. “Your digestive system is responsible for influencing total body health,” explained Heather Hanks, MS, a nutritionist with Instapot Life. “It encompasses most of your immune system, produces neurotransmitters that influence brain health, and houses your microbiome. Regularity is a sign of a properly functioning digestive system.” And if the eyes are the window to the soul, poops are the window to your digestive system. 
      Now that you know why you should be regular, let’s talk about how to be more regular. If you’re not going at least once every 24 hours consistently, you could probably use a little bowel movement makeover (yeah, same). I asked nutritionists, doctors, and gut health experts how we can all get a little bit more regular. Here are 11 things to try for healthier bowel movements and better digestion: 

      1. Drink more water
      Drinking good ol’ H2O is basically a cliché at this point. Hydration seems to be the cure-all for any health woe or wellness boost, so it’s no surprise that it’s also crucial for keeping bowels moving. “When we’re dehydrated, our bodies will pull hydration from the colon to support the body’s processes,” explained Erica Zellner, a certified nutrition specialist and health coach at Parsley Health. “This makes stool harder and more difficult to pass.” In other words, think of water as your body’s flushing system. Without enough water, the digestive system can’t move as efficiently, and stool is harder to pass (AKA that dreaded constipation). Zellner recommended aiming for half of your body weight in ounces per day to make sure you’re drinking enough. 
       
      2. Eat your fruits and veggies
      “Eat your veggies” is not just the annoying reminder your mom used to repeat at each meal; it’s also the secret to a healthy digestive system and regular stools. “Eating whole foods that contain natural sources of fiber such as fresh fruits and vegetables is key to staying regular and supporting digestive health,” Hanks suggested. Fiber (which is also found in whole grains, legumes, and other plant foods besides fruits and vegetables) is a type of carbohydrate that the body can’t digest, so it passes through the intestine and helps push waste out of the body. If protein is the key nutrient for healthy muscles, fiber is the key nutrient for a healthy gut. Try high-fiber produce like pears, avocados, berries, artichokes, Brussels sprouts, and chickpeas.
      In addition to fiber, fruits and veggies are powerful foods for the digestive system because they contain many other beneficial ingredients as well. “In addition to being high in fiber, fruits and vegetables contain antioxidants and a high water content that reduce inflammation, flush toxins, and promote digestive health,” Hank said. 

      4. Take (or eat) probiotics
      Cara Harbstreet, MS, RD, LD, swears probiotics are the secret to better regularity and overall gut health, and since they’re literally good bacteria for the gut, it makes perfect sense that they affect bowel movements. “By incorporating probiotics into your daily routine, your gut will be happier,” she said. “Consuming products rich in probiotics can support the recolonization of friendly bacteria and may limit the growth of other bacteria in your large intestine.” The gut needs to be in tip-top shape to have healthy bowel movements, and having a good amount of good bacteria in the gut is key to keeping it healthy. Talk to your doctor about taking a probiotic supplement or try foods that naturally have probiotics like sauerkraut, kimchi, miso, and fermented veggies.

      5. Manage stress
      Now that you know there’s a relationship between the nervous system and regular bowel movements, it’s probably no surprise that stress can be a major factor in any constipation. “When you’re highly stressed, your body will not feel safe enough to have a bowel movement,” Zellner explained. While it may sound silly to think of how safe the body feels when trying to poop, it makes a lot of sense biologically. If we were being chased by a tiger, the digestive system would slow down so that we wouldn’t have to go to the bathroom (or a bush?) while running. These days, the threat of tigers is relatively low, and stress looks more like work deadlines and busy to-do lists, but the body doesn’t know the difference.
      To get curious about how stress is affecting your digestive system, start noticing if your regularity changes, i.e. if you’re more regular on weekends and less on weekdays, or if you go less often during busier times. “Meditation and quality downtime are important to keep the body in the rest-and-digest mode instead of stress mode,” agreed Dr. Alicia Armitstead, BS, DC, of Healing Arts NYC.

      6. Try magnesium citrate
      If you have chronic constipation or consistently struggle with irregular bowel movements, your doctor might recommend taking magnesium citrate. Dr. Alexandra Trevisan, a functional medicine physician and chiropractor based in Los Angeles, recommended a daily magnesium citrate supplement for ongoing constipation. “It works to relax the nervous system and bowels to get things moving,” she explained. “You can only go to the bathroom in a relaxed state (we call this a parasympathetic state), which magnesium citrate helps to facilitate.” As with any supplement or dietary change, talk to your doctor to find out if magnesium citrate would be beneficial for you and what dose is best for your body.

      7. Create a routine
      If your schedule looks different every day, meals are all over the place, and your bedtime or wake-up time is inconsistent, your digestive system might be confused. The truth is that to have regularity with our bowel movements, we need to have regularity in our lives. “Wake up, go to bed, and eat at the same time every day—including the weekend,” suggested Varsha Khatri, MA, SYT, MCMA, FNTP, a nutritionist and gut health specialist. “Having a consistent routine establishes healthier circadian rhythms, which will help to establish a regular time to have a daily bowel movement.” 
      Besides just regular sleeping and eating schedules, you should also have a poop schedule to ensure that your regularity is, well, regular. Zellner suggested finding the same time daily to set aside for a relaxed bowel movement. For example, take some time in the mornings to sit on the toilet and take some deep breaths (even if you don’t feel the need to) so your body starts to understand that it has the time to go.

      8. Incorporate healthy fats
      If you haven’t gotten the gist by now, what you eat is crucial to how regular you are. Unfortunately, it’s not a coincidence if you get a little backed up on vacations while eating unlimited pasta, alcohol, and desserts (guilty). Besides a high-fiber diet with fruits and vegetables, eating enough healthy fats can also help increase regularity. As Laura Zea, MS, explained, healthy fats help your large intestine’s motility. “If you are feeling constipated, a diet too low in fats may be responsible,” she said. Eat healthy fats like olive oil, avocados, nuts, and seeds with every meal to avoid getting backed up and help promote regular bowel movements. 

      9. Switch to room-temperature water 
      So we’ve already covered that the amount of water you drink is crucial for regularity, but the temperature of the water you drink can also make a difference. “One of the best ways to stay regular is switching to room temperature or hot water instead of ice water,” said Dr. Ellie Heintze, ND, LAc, a naturopathic doctor and licensed acupuncturist. “Ice water can be like a shock to the system and might slow digestion, while the body uses warm or room-temp water more efficiently.” The most important tip is that your body is staying hydrated, so if ice water feels refreshing and room temperature water just isn’t satisfying, drink whatever water feels best for you. But if you enjoy warm lemon water or don’t mind drinking room-temp, try experimenting to see if it makes any difference for your body.

      10. Move your body
      Turns out, digestion is not just about what you put in your body but also about the way you move your body. “Exercise helps constipation by lowering the time it takes food to move through the large intestine,” explained Jennifer Robinson, MD, to WebMD. “This limits the amount of water your body absorbs from the stool.” In other words, bowel movements are more likely to be passed easily when exercising consistently. They will also move through the body more quickly. “A sedentary lifestyle can cause digestion disruption,” agreed Lauren Twigge, MCN, RDN, LD. “An easy way to support healthy digestion (and stay regular) is by staying active.” Remember this: A sedentary life means sedentary stool. 

      11. Don’t forget to breathe
      Yes, your bowel movements might even be affected by the way you breathe. Of course, our bodies know to consistently breathe without having to think about it (thank you, body!). But most of the time, mindless breathing is shallow and doesn’t get into the deep belly breathing that helps relieve tension. “Deep breathing helps relax the body and increase blood flow, making it easier to have a bowel movement,” Zellner advised. This is why diaphragmatic breathing is often prescribed to GI patients, and the 4-7-8 technique has been suggested to help ease constipation. Deep breathing is another way to give your digestive system a little extra love and relieve any stress (even if it’s subconscious stress or tension) that might be contributing to constipation. 

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      7 Products I Use That Have Actually Helped Ease My Anxiety

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      I can’t remember a time in my life when I didn’t have anxiety. It has manifested itself in many different ways over the years, from terrible panic attacks that would leave me crying on the floor, during social events where I would feel out of place, or just in general day-to-day life where I would worry about the past and future. It reached a point where it felt debilitating, so I decided to do some research and learn more about how I could cope. As it turns out, anxiety affects 18% of the population every year, yet so many of us live without the tools to help. Anxiety is unfortunately very common, but letting it disrupt our daily lives should not be.
      Aside from lifestyle adjustments, going to therapy, and talking to my doctor (which I also highly recommend), I discovered certain products that were aids in keeping those anxious feelings at bay. Did my anxiety go away overnight? No, but now I can approach it differently. I feel more in control of the anxiety and prepared to deal with the feelings. No matter what type of anxiety you deal with, there are many different tools to help with anxiety relief. These are the products I use in my day-to-day life that help.

      Equilibria
      Set of 2 Dynamic Roller Duo
      Life is full of high-stress moments, from big meetings to first dates and social events. When I am constantly on the go and feel the anxiety creeping in (usually during the most inconvenient times), the Equilibria CBD rollers are a lifesaver. They’re easy, effective, and work quickly to help regulate my mood.
      Use code theeverygirl to get 33% off during Equilibria’s 3rd Birthday Sale, happening now! Open to new and existing customers. + Subscribe to get an additional 20% off!!

      Weighted Blanket
      A gravity blanket has been one of the best tools for my anxiety. At night when I am trying to sleep and the anxious thoughts begin to creep in, instead of tossing and turning, I lay my gravity blanket on top of me and immediately feel my heart rate go down. A weighted blanket gives the effect of being hugged, which releases the hormones serotonin and melatonin, the best aids for relaxation.

      Essential Oils
      Certain studies have shown that smells can be associated with positive emotions. For this reason, I use essential oils in a diffuser to help ease anxiety. The oils lavender, Ylang Ylang, and vetiver in particular can have calming effects.

      Parsley Health
      Magnesium Glycinate
      Stress can actually deplete the magnesium stores in the body, so taking a supplement right before bed always helps me sleep better. There are different types of magnesium available, and a magnesium glycinate supplement is a great one for sleep. It is known to have calming properties, but as always, talk to your doctor before taking any new supplements.

      Therapy Notebooks
      The Anti-Anxiety Notebook
      When the overwhelming thoughts become too much, sometimes the best thing is to let it all out. I find that journaling is not only a great practice for self-reflection but also a good way to get rid of any anxious thoughts that are consuming you. Taking some time each day to write everything out always leaves me feeling lighter and more relaxed.

      Adult Coloring Book
      Remember a couple of years ago when adult coloring books had a huge wave of popularity? Well, there’s a reason for it. Coloring is an easy way to distract the brain from all the other stressors, plus they are low-pressure and fun!

      Meditation App
      A meditation app is perhaps my favorite tool for dealing with anxiety. The Unplug App has made it so I can meditate almost anywhere at any time. Whether it’s for five minutes in the morning, two minutes before a big meeting, or at night to fall asleep, there’s a meditation for every type of situation.

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      A Dietician’s Guide to Mindful Eating

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      You may think that you’re practicing mindful eating, but most of us are not. In today’s modern world, distractions are everywhere. Many of us frequently finish a meal without even remembering eating it because we were watching TV, scrolling on our phones, or responding to an email. And while enjoying a show with a meal isn’t inherently bad, constant distractions can turn eating into a mindless act, which can lead to overeating instead of eating for physical hunger and enjoyment. 
      As a dietitian, my goal is to help individuals feel empowered by their food choices. Food is meant to be enjoyed, after all! One of the best (and research-backed) ways to slow down and enjoy food is through mindful eating. Mindful eating is a popular term in wellness, but I often hear confusion over what exactly it means and how it differs from intuitive eating. Consider this article a crash course in mindful eating and how you can incorporate it into your lifestyle—starting today!

      In this article

      What is mindful eating?
      Mindful eating is a component of the practice of mindfulness, which is rooted in Buddhist and Hindu beliefs. Jon Kabat-Zinn, a pioneer in the field of mindfulness, is largely to thank for popularizing the term that is trendy in secular Western culture today. Kabat-Zinn defines mindfulness as “paying attention in a particular way, on purpose, in the present moment, and non-judgmentally.” 
      Mindful eating is the art of intentionally paying attention to your food without judgement and utilizing all of your senses during a meal. Tuning in (in a non-judgmental way!) allows you to get curious about your eating behaviors and better understand your thoughts and cues that guide food choices. The intent of mindful eating is to focus on how you feel during a meal and to fully savor food in the present moment.  

      What’s the difference between mindful eating and intuitive eating?
      Mindful eating and intuitive eating are two phrases that often get used interchangeably, but they are not entirely the same. Intuitive eating is an approach to eating created by two registered dietitians Evelyn Tribole and Elyse Resch in 1995, which utilizes your body’s inner wisdom to make food choices instead of external food “rules.” There are 10 principles to intuitive eating, which are aimed at helping individuals become more in tune with their bodies. We are all born as intuitive eaters, but this skill often gets lost as we age due to various external factors such as socioeconomic status, chronic disease, and largely in part diet culture. 
      While mindful eating is certainly an important component of intuitive eating, it is a different approach to food and nutrition. The main difference between intuitive eating and mindful eating is that mindful eating is focused on being present during a meal by utilizing the senses before, during, and after eating. Intuitive eating, on the other hand, is about reconnecting with your body by rejecting diet culture mentality, honoring your hunger and fullness, and respecting your body. For the TL;DR version, mindful eating is paying attention to your food in the present moment without judgment and intuitive eating is a framework with the goal of making peace with food. 

      What are the benefits?
      Mindful eating has many benefits, but it’s important to note that mindful eating is not meant to be used as a weight loss tool. Medically, mindful eating has been shown to reduce binge eating and emotional eating behaviors in individuals as well as reduce symptoms of irritable bowel sydrome (IBS) and help patients better manage Type 2 diabetes. But beyond that, mindful eating can also help with:
      Digestion, since slowing down during meals helps reduce stress, allowing your body to relax during the digestive process. 
      Learning or relearning how to enjoy your food by savoring each bite and utilizing your senses at each meal.
      Getting back in touch with hunger and fullness cues, as practicing mindful eating can help you become more in tune with your body’s needs.

      How to incorporate mindful eating:
      Eating mindfully is all about bringing awareness to each bite of food. While this may not always be possible (I get it—we’re all busy and stressed!), these are some tips to help you incorporate mindful eating into your daily routine. 

      Pick one meal to practice with
      For those new to mindful eating, it may be helpful to choose one meal to practice more in depth. It’s unrealistic to expect to eat mindfully every single time, but the more you intentionally make time to eat mindfully, the more innate it will become. For example, if you can set aside a short amount of time to practice mindful eating in the morning, use the five minutes it takes to eat your morning cereal or scrambled eggs to put away distractions and eat mindfully. If your days are a rush from the minute you wake up until the end of your work day, turn dinnertime into a mindfulness practice. 

      Take a pause
      I know how easy it can be to instinctively reach for your favorite comfort food after a long, stressful day. But before grabbing a snack from the pantry, pause and ask yourself what you’re really feeling. Is it stress? Sadness? Frustration? Boredom? Or are you physically hungry? Taking a moment to identify what you’re actually feeling can help you make a more mindful choice. If your feeling is not related to physical hunger, try a different activity such as calling a friend, going for a walk, or journaling to help process your thoughts and emotions instead. 

      Remove or minimize distractions while eating
      When sitting down for a meal, removing distractions is essential for mindful eating. This means shutting your work laptop, setting your phone aside, and not turning on the TV. This may not be feasible all the time, and that’s OK! But when you are able to remove distractions, try to focus on the food in front of you or the conversation if you are eating with others. 

      Slow down
      Whether you are eating quickly to move onto the next task, wolfing down breakfast on a morning commute, or you’re simply a fast eater, eating mindfully is all about slowing down. Taking time to pause during meals can look like setting your fork down between bites, stopping to take a sip of water, or taking a deep breath to check in with your body to see if you are still hungry or comfortably full.

      Engage your senses
      Take a moment to really look at your food. What about it is visually appealing? What does it smell like? Notice how it feels when you take your first bite. What descriptions come to mind? Is it crunchy? Chewy? Smooth? Paying attention to your senses really helps you savor your meal. After all, mindful eating is not about judging your food but rather about being curious and bringing full awareness to each bite. 

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