In this article, we’ll explore ten effective and accessible natural remedies for relieving muscle soreness. From time-tested remedies like Epsom salt baths to emerging favorites like tart cherry juice, each remedy offers its unique blend of benefits to soothe sore muscles and support overall recovery. Whether you’re a seasoned athlete, a weekend warrior, or simply someone looking to ease the discomfort of daily activities, these remedies provide valuable options for enhancing your post-workout or post-activity recovery routine.

Join us as we delve into the science behind these natural remedies, discover how they work to alleviate muscle soreness, and learn practical tips for incorporating them into your daily routine. With these remedies at your disposal, you can bid farewell to muscle soreness and embrace the joy of movement with renewed vitality and comfort. Let’s embark on the journey to a happier, healthier, and pain-free you!

Epsom Salt Bath

Soaking in a warm bath with Epsom salts can help relax muscles and alleviate soreness. Epsom salts contain magnesium sulfate, which can be absorbed through the skin and aid in muscle relaxation and recovery.

Along with magnesium absorption, epsom salt baths have the ability to reduce inflammation, improve circulation, and reduce stress. Better circulation promotes the delivery of oxygen and nutrients to muscle tissues, while also aiding in the removal of waste products and toxins that accumulate during exercise. Enhanced circulation can facilitate the healing process and alleviate muscle soreness more quickly.

The warm water combined with the magnesium in Epsom salt can help promote feelings of relaxation and reduce stress levels. Lowering stress and tension can indirectly alleviate muscle soreness by promoting overall relaxation and well-being.

Herbal Supplements

Turmeric

The active ingredient in turmeric, called curcumin, has anti-inflammatory properties that can help reduce muscle inflammation and soreness by inhibiting inflammatory enzymes and molecules. 

By decreasing inflammation, turmeric can help alleviate muscle soreness caused by exercise-induced inflammation and promote faster recovery. Additionally, turmeric has antioxidant properties that can neutralize harmful free radicals generated during exercise, further supporting muscle health and recovery.

Ginger

Ginger contains bioactive compounds called gingerols and shogaols, which also possess anti-inflammatory and antioxidant properties. Like turmeric, ginger can help reduce inflammation in the body, which contributes to muscle soreness after exercise. 

It has been shown to inhibit inflammatory pathways and decrease levels of pro-inflammatory cytokines, helping to alleviate muscle pain and discomfort. Ginger may improve blood circulation and muscle recovery by increasing blood flow to the muscles., which in turn, facilitates in the delivery of oxygen and nutrients needed for repair and recovery. 

Magnesium

Magnesium is an essential mineral involved in muscle function and relaxation. Low levels of magnesium may contribute to muscle cramps and soreness. Taking a magnesium supplement or incorporating magnesium-rich foods like nuts, seeds, and leafy greens into your diet can help alleviate muscle soreness.

It is involved in the production of adenosine triphosphate (ATP), which is the primary energy currency of cells. Normal magnesium levels are the backbone for efficient energy metabolism in muscle cells, ensuring enough energy needed for contraction, relaxation, and repair processes. 

Arnica

Arnica is a plant-based remedy commonly used for treating bruises, sprains, and muscle soreness. It contains compounds, such as helenalin and flavonoids, which aid in anti-inflammatory properties. Applying arnica gel or cream topically to the affected area may help reduce inflammation and relieve pain. 

It can reduce bruising by promoting circulation and reducing inflammation by supporting the body’s natural healing mechanisms. Arnica can provide relief from muscle aches and discomfort by inhibiting pain receptors.

Tart Cherry Juice

Tart cherry juice is rich in antioxidants, including vitamin C and polyphenols. This helps in combating oxidative stress in the body. Oxidative stress may contribute to muscle damage and soreness during and after exercise.Cherry juice helps protect muscles from oxidative stress. 

Tart cherry juice, also, contains melatonin, a hormone that regulates sleep-wake cycles. Good sleep quality and duration is essential for muscle recovery and overall well-being. Cherry juice is also beneficial for joint health. It can reduce stiffness and joint pain, making it a valuable commodity for those with arthritis or other inflammatory conditions.

Peppermint Oil

Peppermint oil contains menthol, which can produce a cooling sensation. This aids in providing immediate relief through numbing the area. Menthol acts as a muscle relaxant, which helps alleviate tension and tightness in sore muscles. 

It can improve blood flow through the facilitation of oxygen and nutrients deliverance needed for repair and recovery. Peppermint oil can decrease inflammation which allows for a faster recovery. 

Coconut Oil

Coconut oil contains medium-chain triglycerides (MCTs) that can be absorbed quickly by the body and used as a source of energy. Massaging coconut oil into sore muscles may help improve circulation and reduce inflammation. 

It can aid in moisture retention because it contains fatty acids, such as lauric acid. This helps prevent dryness of the skin and provides a soothing and lubricating effect. 

Heat Therapy

Applying heat to sore muscles can help increase blood flow, relax tense muscles, and alleviate soreness. When heat is applied to sore muscles, it can cause blood vessels to dilate, allowing more oxygen and nutrients to reach the affected area. That increase of blood flow, in turn, helps flush out metabolic waste products, such as lactic acid. 

Heat essentially “thaws” a “frozen” muscle and allows it to relax, therefore reducing muscle soreness and improving flexibility. Using a heating pad, warm compress, or taking a warm bath can provide relief from muscle discomfort. Various heating methods at home will help reduce pain and provide immediate relief. 

Foam Rolling

Foam rolling, also known as self-myofascial release, involves using a foam roller to apply pressure to tight or sore muscles. This versatile tool can enhance overall performance, allowing a more pain-free day. Foam rolling can help release tension, improve flexibility, and reduce muscle soreness after exercise.

It can help break up adhesions and scar tissue that results from muscle overuse, injury, or poor posture. By targeting areas of muscle tensions and trigger points, a foam roller can alleviate muscle stiffness and soreness. 

Protein-Rich Foods

Consuming protein-rich foods post-workout can aid in muscle recovery and reduce soreness. Protein provides the building blocks necessary for muscle repair and growth.These foods that are low in carbohydrates and high in quality protein can help regulate blood sugar levels. Stable blood sugar levels support optimal muscle repair and can reduce soreness after an exercise. 

It is important to consume protein after an exercise as it will help maximize muscle protein synthesis, which aids in a faster recovery and, therefore, reducing muscle soreness. Include sources of lean protein such as chicken, salmon, eggs, tofu, greek yogurt, quinoa, cottage cheese, and lentils in your post-workout meals. Protein bars and protein shakes are also a great source of protein and work great as a snack and/or meal replacer. 

These remedies offer holistic approaches to muscle soreness relief, addressing both the physical discomfort and underlying factors contributing to muscle fatigue and tension. Whether you prefer topical treatments like arnica gel and peppermint oil or dietary supplements such as magnesium and turmeric, finding the right combination of remedies for your body can support overall muscle health and enhance your fitness journey.

It’s essential to listen to your body, stay hydrated, and prioritize rest and recovery to optimize the benefits of these natural remedies. While these remedies can provide relief for mild to moderate muscle soreness, it’s important to consult with a healthcare professional if you experience severe or persistent pain, especially if it interferes with your daily activities or exercise routine.

These natural remedies can be effective for relieving muscle soreness and promoting recovery after exercise or physical activity. However, it’s essential to consult with a healthcare professional before trying any new remedies, especially if you have any underlying health conditions or concerns.

• Fish and Omega-3 Rich Foods: About 3% of the hair shaft is made of these fatty acids, but your body can’t make them, so it’s important to get them through your nutrition. Salmon, herring, avocados, flax seed, pumpkin seeds, and walnuts are all great natural sources of Omega-3.

• Chicken and other Protein: Skin, hair, and nails are mostly protein. These proteins – keratin, collagen, and elastin – ward off wrinkles and provide strength and elasticity. Get your skin-boosting protein by including at least one serving of lean meats, chicken, seafood, legumes or eggs, and two serves daily of low-fat dairy products.

• Eggs: Not only are eggs a great source of protein, but they are also loaded with four key minerals: zinc, selenium, sulfur, and iron. Iron is especially important because it helps cells carry oxygen to the hair follicles, and too little iron (anemia) is a major cause of hair loss, particularly in women.

• Spinach: Loaded with iron, folate, beta carotene, and vitamin C, it helps keep hair follicles healthy and scalp oils circulating. Other dark leafy vegetables such as kale and collard greens also offer the same nutrients.

• Greek Yogurt: Look for low-fat options of Greek yogurt, which are high in protein, and vitamin B5 (pantothenic acid — an ingredient often seen on hair care product labels).

• Blueberries and other Vitamin C Foods: Blueberries are nutrient powerhouses! Vitamin C is critical for circulation to the scalp and supports the tiny blood vessels that feed the follicles. Too little Vitamin C in your diet can lead to hair breakage. Other foods high in Vitamin C are kiwis, sweet potatoes, strawberries, and tomatoes.

Exercises for reducing joint strain

• Brisk walking

It’s like walking but a little more pep in your step! Brisk walking is slightly faster than the average pace and it burns more calories too. This exercise stimulates the cardiovascular system while reducing excess strain on joints and lower extremities. 

• Stationary cycling

As pregnancy progresses it is easy to lose balance and coordination, which is why stationary cycling is safer than actually riding a bike. Stationary cycling strengthens the leg muscles and engages your body with minimal strain to the joints. 

• Ellipticals

Elliptical workouts are a great low impact option for burning calories and engaging the heart. The elliptical machine tones both the upper and lower body with low risks for injury, talk about killing 2 birds with one stone!

• Swimming 

Swimming is one of the lowest impact exercises for pregnant women due to the buoyant property of water, while submerged you feel lighter than if you were on land. Submerging yourself in water can even lower blood pressure, and depending on the workout it is possible to lose anywhere from 300-500 calories per hour! We also have an article on the Reasons to Swim During Pregnancy check it out!

• Low-impact aerobics

Aerobic exercise strengthens the cardiovascular system which is comprised of the heart, lungs and blood vessels. Low impact exercises are particularly important for pregnant women because they minimize the stress on your joints. Without any jumping, kicking, or leaping in this exercise reduces the risk of injury and back pain. 

Preparing for labor

• Squats 

Squats are an anaerobic exercise that strengthen the lower leg muscles. Incorporating squats into your daily workout schedule can be beneficial for you, your baby, and the delivery process. Squatting during labor and delivery can open the pelvis, which can help with the baby’s birth. 

• Pilates 

Pilates is a safe low-impact exercise for pregnant women. During pregnancy and as the baby grows the mother’s balance is displaced, luckily the objective of pilates is to create balance and an effective mind-body connection.

• Pelvic tilts

Pelvic tilts are an essential exercise during pregnancy, the goal of pelvic tilts is to increase and keep mobility in the lower back, hip, and pelvis. This exercise also helps stretch the mid-lower back area which in return can alleviate pain and stress associated with the third trimester. 

• Yoga

Yoga is a low impact exercise that increases flexibility, balance, and strengthens the lower extremities. A specific type of yoga called Prenatal Yoga is solely dedicated to pregnant women, with the goal of strengthening and increasing flexibility. It can also help them develop effective breathing and relaxation techniques for labor and delivery. 

• Tai Chi

The objective of Tai Chi is to increase Qi, or life energy, in the body and to promote total harmony with the inner and outer body. Tai Chi is a low impact exercise that has the ability to strengthen the body and mind. This great exercise also promotes healthy habits and improves breathing which is all essential during labor and delivery. It also reduces prenatal depression anxiety and sleep disturbances!

Gardening as a Form of Exercise

Gardening encompasses a variety of physical activities that make it an excellent form of exercise. Whether you’re digging, planting, weeding, or harvesting, these tasks demand movement that engages multiple muscle groups and elevates your heart rate. Here’s how gardening functions as an effective workout:

• Caloric Burn: Depending on the intensity, gardening can burn between 200 to 400 calories per hour. Activities such as shoveling, hoeing, and raking elevate your heart rate, providing a cardiovascular workout that is both enjoyable and productive. This means that, while you’re nurturing plants, you’re also actively supporting your fitness goals.

• Muscle Engagement: Gardening involves a wide range of movements that require the use of various muscle groups. From lifting bags of soil to squatting while planting seeds, these actions enhance strength and coordination, essential components of overall fitness. The dynamic nature of gardening means you’ll be using your arms, legs, and core muscles, providing a comprehensive workout.

• Balance and Coordination: Navigating uneven terrain and reaching for plants cultivates balance and coordination. This dynamic movement engages stabilizing muscles, improving proprioception—the body’s awareness of its position in space. Improved balance not only benefits your gardening efforts but also enhances your performance in other physical activities and reduces the risk of falls.

Boosting Physical Endurance

One of the standout benefits of gardening is its potential to enhance physical endurance. As you regularly engage in gardening activities, your body adapts to the demands, leading to improved stamina. Here’s how gardening promotes endurance:

• Cardiovascular Fitness: The sustained physical effort required for gardening tasks increases your heart rate, which, over time, can improve cardiovascular endurance. A stronger heart pumps blood more efficiently, allowing you to engage in other physical activities with greater ease. Over time, you may find yourself able to perform gardening tasks—and other physical activities—without getting winded.
• Repetitive Motion and Muscular Endurance: The repetitive nature of gardening tasks—like digging, weeding, or pruning—helps build muscular endurance. As you perform these activities regularly, your muscles become more resilient, allowing you to work longer without fatigue. This is especially beneficial for older adults, as it can help maintain muscle function and overall physical capability.
• Increased Activity Levels: Gardening encourages a more active lifestyle. The more you engage in gardening, the more likely you are to seek additional forms of exercise, creating a positive feedback loop that enhances overall physical fitness. You might find that gardening leads you to explore other outdoor activities like hiking or cycling, further enriching your health journey.

The Kinesiology Connection

Kinesiology, the study of human movement, plays a crucial role in understanding the physical benefits of gardening. This field explores how movement affects the body and how it can be optimized for health. Here’s how gardening aligns with kinesiology principles:

• Biomechanics of Movement: Gardening requires various physical movements that can enhance biomechanical efficiency. Proper techniques in lifting, bending, and reaching not only improve performance but also reduce the risk of injury. For instance, using your legs to lift heavy items instead of straining your back can prevent chronic pain and injury.
• Muscle Dynamics: Kinesiology emphasizes the importance of muscle groups and how they work together during movement. Gardening engages multiple muscle systems, including the core, legs, and arms, promoting overall strength and functional fitness. Understanding how these muscle dynamics work allows you to make the most of your gardening efforts while ensuring your body stays healthy and injury-free.
• Functional Training: The movements involved in gardening mimic those we perform in everyday life, making it an excellent form of functional training. This type of training enhances strength, balance, and coordination, making daily tasks easier and more efficient. For example, the squatting and reaching required for gardening can translate to better performance in activities like lifting groceries or playing sports.

Additional Health Benefits

Beyond boosting endurance and fitness, gardening offers a plethora of other physical health benefits:

• Flexibility and Mobility: The varied movements in gardening—reaching, squatting, and stretching—enhance flexibility and joint mobility, which are essential for maintaining an active lifestyle and preventing injuries. Improved flexibility can also contribute to better posture, reducing the risk of discomfort and strain.
• Stress Relief and Mental Health: The act of gardening has been shown to reduce cortisol levels, leading to lower stress and improved mood. This psychological benefit can enhance your motivation to stay active and engaged in physical activities. The calming effects of tending to plants can also provide a mental reset, making it easier to face daily challenges.
• Vitamin D Production: Spending time outdoors while gardening allows for natural sunlight exposure, crucial for vitamin D synthesis. This nutrient is vital for bone health, immune function, and overall well-being. Adequate vitamin D levels have been linked to improved mood and decreased risk of chronic diseases.
• Social Interaction: Gardening can also foster social connections. Whether it’s through community gardens or gardening clubs, engaging with others who share your passion can provide motivation and support. Social interactions can also enhance mental well-being, creating a sense of community and belonging.

Getting Started with Gardening

If you’re looking to reap the physical benefits of gardening, here are some tips to help you get started:

• Start Small: If you’re new to gardening, begin with a small plot or a few potted plants. This allows you to gradually build your skills and stamina without becoming overwhelmed.
• Choose the Right Tools: Invest in ergonomic gardening tools to reduce strain on your body. Tools with comfortable grips can make tasks easier and more enjoyable.
• Incorporate Variety: Mix different gardening tasks into your routine—planting, weeding, and pruning. This variety keeps your workouts engaging and ensures you’re using different muscle groups.
• Set Goals: Set achievable gardening goals to keep you motivated. Whether it’s growing a certain number of vegetables or creating a flower bed, having specific objectives can enhance your experience.

Gardening is more than just a recreational activity; it’s a comprehensive workout that can significantly boost your physical endurance and overall health. By integrating the principles of kinesiology, gardeners can optimize their movements and maximize the benefits of this enriching pastime.

So, whether you have a large backyard or a small container garden, consider harnessing the power of gardening to enhance your fitness levels. Grab your tools, immerse yourself in nature, and cultivate not just plants, but a healthier, more active lifestyle! Gardening is a pathway to physical health that nourishes both body and mind, making it an ideal choice for anyone seeking to improve their well-being. Start your gardening journey today and experience the transformative benefits it can bring to your life!

For the first time since we started our rankings a decade ago, we have incorporated a vital component: mental health. Recognizing its significant influence on overall well-being, we have taken into account the mental health aspect while crafting this prestigious list. Particularly noteworthy is the fact that 1 in 5 Americans suffers from mental health illness, making it imperative to address this crucial aspect of health.

“Each of the talented and devoted women and mothers on our list made health and fitness a priority in their lives- year round, even while rehearsing for a big screen role. This is precisely why they deserve to be mentioned as ambassadors of healthy lifestyle”! says HFR founder Samir Becic

To create the list, we used a combination of interviews, internet, library, industry literature, and HFR founder Samir Becic’s knowledge of over 33 years in athletics coupled with his recognition as “4x Number 1 Fitness Trainer in the World.” We have been emphasizing the connection between health and public figures since 2013, and we are pleased to rank these women who lead by example in making the world a healthier place.

Here are the Top 10 Fittest Celebrity moms in alphabetical order:

Jessica Alba 

Fitness Routine:

• With the help of her personal trainer, Ramona Braganza, Jessica is able to stay fit and healthy.
• She alternates her workouts to make sure she can exercise about 5 days a week in between her work and family schedule. 
• Jessica and her trainer, Ramona, tend to have a variety of strength training and cardio exercises during the week. 
• One of her favorite exercise circuits is the “321 Training Method”, which is a combination of cardio and strength training. 
• On her TikTok, Jessica can be seen performing cycling circuits, followed by weight training and core exercises. 
• She makes sure to include her fitness progress and exercises on her Instagram under her highlight reel titled “Fitness”, and her TikTok playlist titled “Wellness”. 

Nutrition:

• Jessica makes sure she eats healthily and drinks a lot of water to maintain her physique.
• Along with not drinking alcohol, she stands by coconut water as her go-to drink.
• Her diet consists of whole foods, protein, fresh fruits and vegetables, and healthy fats.
• She likes to start her day with a hearty, healthy, and delicious smoothie. This allows her to get in an adequate amount of protein without feeling too weighed down in the morning.

Mental Health Practices:

• Jessica recognizes both the physical and mental benefits of exercise. 
• She likes to exercise in order to reduce stress, especially since she is busy with her family and brand The Honest Company. 
• On her rest days, Jessica makes sure to take care of her mind and body by doing epsom salt baths, journaling, reading, nature walking, and meditating.
• She believes in practicing actions that “reset” the body. One way is shaking the entire body to shake off energy. This activate the parasympathetic nervous system. Another action is the “inner SMILE meditation”. This releases all tension overtime and helps practice calmness in a stressful environment.

Hilary Duff

Fitness Routine:

• Hilary likes to start off her day with an early morning workout by going to a HIIT pilates class that is heated therefore she detoxes and burns more calories. 
• When she isn’t doing pilates she likes to weight lift and do strength training, she says she doesn’t lift heavily but enough to keep her body tone and healthy. 
• She also likes keeping her family active by doing activities such as swimming, hiking, jumping on the trampoline, etc.

Nutrition:

• Hilary likes to prepare prep portioned meals so that her food for the week is already prepared. 
• These meals consist of steak, chicken, rice, veggies, etc.
• She also likes to have green juices and smoothies for breakfast or throughout the day. 
• Duff has said that she found her happiest and healthiest body through the help of Erik Young, “The Flexible Dieting Coach”. She does not believe in restriction when eating, but simply counting macros of certain foods.

Mental Health Practices:

• Besides the gym, Hilary says that making time for self care helps ease her mind and relax. 
• Her favorite forms of self care are taking bubble baths, hydrating and relaxing.
• Rather than a wake-up call from her kids, Hilary prioritizes herself by waking up at 6:15 AM through soothing sounds and ambient lights of her Hatch alarm clock.
• She uses many techniques throughout the day to destress. One of her favorite ways is to take Olly’s Goodbye Stress gummies to hit reset for the rest of the day. She advocates in finding little things throughout the day to boost your mood and bring calmness to your mind.

Kylie Jenner

Fitness Routine:

• After giving birth to her first child Stormie, Kylie says that she gained 40 pounds from the pregnancy and began to focus on the gym. 
• Kylie’s workouts consist of cardio, weight training, and outdoor activities such as hiking. 
• She begins a workout with 15 minutes of cardio as a warm up followed by lifting weights such as lunges, squats, dumbbell bicep curls, etc and lastly cools down with walking. 

Nutrition:

• Kylie follows a balanced diet that is sectioned into portions, her typical snacks/meals consist of celery juices, eggs, chicken, tacos, fish and vegetables. 
• She also avoids/cuts down on alcohol consumption to no more than one wine a week, this helps with weight loss. 
• As a new mother she also recommends breastfeeding as this helps with postpartum weight loss. 

Mental Health Practices:

• Kylie aims to get at least 7 hours of sleep a night to help reduce any stress.
• Kylie also recommends that learning how to embrace yourself and your body daily helps with mental health and confidence. 
• After her pregnancies, Jenner went through severe “baby blues”, also known as postpartum depression. Thus, she advocates on practicing not putting pressure on oneself, both mentally and physicallly, to bounce back.

Angelina Jolie

Fitness:

• Demonstrating the significance of consistency in building strength and stamina, Angelina Jolie adheres to a fitness routine that consists of two-hour workouts five days a week. Her regimen kicks off with morning yoga, followed by a range of diverse activities throughout the day.
• Tailoring her workouts to align with her movie roles, Angelina Jolie adjusts her routines accordingly, integrating combat training for ‘Salt’ and emphasizing flexibility for ‘Maleficent’. During her preparation for ‘Tomb Raider’, she collaborated with trainer Gunnar Peterson, prioritizing variety to prevent monotony and achieve desired results. Her exercise routines encompass a diverse mix of activities.
• Angelina Jolie’s customized workout, designed by her personal trainer, incorporates a circuit training regimen comprising a blend of strength and cardio exercises, followed by aerobic activities.
• It has been observed that she executes 2-3 sets of approximately 10-15 repetitions for about 10 exercises during each daily circuit workout, utilizing light dumbbells weighing 5-10 pounds to target various muscle groups.
• Jolie’s high-intensity interval training (HIIT) usually spans 30-45 minutes, while her cardio sessions entail spending around 15 minutes on 2-3 distinct cardio machines.

Nutrition:

• She prioritizes the consumption of unprocessed, nutrient-dense foods that are clean. Her diet is abundant in antioxidants, omega-3 fatty acids, fiber, and various essential nutrients. This is complemented by the inclusion of healthy fats and complex carbohydrates.
• Angelina Jolie maintains proper hydration by consuming ample lemon water. She refrains from the use of cigarettes and steers clear of empty-calorie junk foods. Additionally, she limits her intake of alcohol to weekends only. Her dietary choices involve avoiding gluten, sugar, salt, and other harmful foods that can contribute to water retention in the body.
• She generally consumes 4-6 small meals throughout the day, practices mindful eating by taking her time, and consciously avoids overeating to prevent bloating.

Mental Health Practices:

• Jolie participates in a gratitude exercise, contemplating appreciation and positive affirmations to establish a positive tone. She dedicates time to planning and organization, delineating tasks and priorities to ensure a day that is focused and productive.
• Dealing with depression, anxiety, and stress for most her life, Jolie found that spending time with her kids and practicing a healthy lifestyle helped her tremendously.
• Angelina finds working with “Atelier Jolie”, her fashion line, a creative and therapeutic escape.

Khloe Kardashian

Fitness Routine:

• Khloe Kardashian loves to exercise, and she typically does about 5 workouts per week with her physical trainer Joël Bouraïma.
• She likes to start off her workouts with some form of cardio or complex movement to get her body warmed up for her workout.
• Khloe’s workout routine consists of high energy exercises and weight training. 
• On her weight training days, she does a variation of squats, lunges, and step ups. 
• On Wednesdays, Khloe likes to focus on cardio or pilates in order to build endurance and get her heart rate up. 
• Khloe’s upper body workouts can be filled with push-ups, tricep dips, or any variation of the push-up.

Nutrition:

• Khloe’s diet consists of whole foods that help her stay fueled for her intense workouts.
• She likes to get an adequate amount of protein after her workouts in order to keep her muscles.
• Khloe typically eats two eggs, oatmeal, and fresh fruit after a hard workout.
• She also has cut back tremendously on her soda intake, but she does not deprive herself of a treat every now and then. 

Mental Health Practices:

• Khloe is very busy as a mom of 2 and a TV personality, so her rest days are very important to her. 
• She struggles with a bit of anxiety now and then, so she takes natural Beta Blockers in order to help.
• Khloe likes to also take breaks from social media and focus on being a mom to her two children to help with the anxiety she faces.
• She finds that working out is the best way for her to cope with stress. Setting “small, realistic goals” in the gym celebrating and rewarding herself for achieving them keeps her focused and strong physically and mentally.

Lucy Liu

Fitness Routine:

• Lucy participates in SoulCycle, and she often participates in a 20-minute class at home. 
• She also likes to couple her spin classes with an arm workout that generally lasts 10 minutes. 
• Lucy also likes to go for runs or walks with her dog for other forms of cardio.
• She also enjoys doing pilates with her trainer Jared Kaplan.

Nutrition:

• Lucy follows a plant based diet. This entails eating a lot of vegetables, fruits, and other sources of protein. 
• She did however switch to a “vegetarianism” diet, which allows her to incorporate eggs and dairy back into her diet. 
• She does like to stick to a plant focused diet because it allows her to avoid bloating, and it also allows her to stay fueled and energized throughout the day. 

Mental Health Practices:

• Lucy relies heavily on meditation to support her physical and mental health. 
• She meditates daily in order to keep her mind strong.
• Lucy also likes to make sure she stays in tune with her “internal rhythm” by allowing her body to give her cues of tiredness and many other things, as opposed to her mind. 
• She also takes the time to prioritize her health and family over her job, and Lucy takes the time to really develop relationships with her son and family. 

Blake Lively 

Fitness Routine:

• Blake has worked out with a personal trainer Don Saladino for the past 13 years and still is continuing her workout journey. 
• She begins with a warm up and stretches for 10-15 minutes.
• The remainder of her workout is weight training and cardio after. 
• For weightlifting she does multiple workouts to split squats, kettlebell deadlifts, reverse pulling, etc.  

Nutrition:

• Blake has a well balanced diet set which helps improve her gym body and gains.
• Her diet consists of eating lots of proteins, fruits, vegetables, and slow burning starches. 
• Blake also insists that as long as you eat healthy she does not recommend counting calories. 
• Along with not drinking alcohol, Lively advocates for hydration.

Mental Health Practices:

• Blake enjoys working out to get her mind off of any stress or anxiety.
• Lively lives by the 80/20 rule. This means that she eats clean 80% of the time and leaves 20% for indulgences. She feels like this method has helped her mental health grow stronger and made it easier to be disciplined.
• Blake likes to emphasize the importance of self-awareness for herself and her family. This practice gives her a different perspective on life, making her and her family more grateful of everyday life.

Brittany Mahomes

Fitness Routine:

• Britney began focusing on her fitness journey during her recent pregnancy.
• Aside from playing soccer she is now a personal trainer who focuses on weight lifting in the gym.
• She does workouts such as barbell hip thrust, lunges, squats, reverse leg raises etc.

Nutrition:

• Brittany likes to eat nourishing foods. 
• Both of her children have food allergies, so she tends to make and eat allergen free foods. 
• She enjoys eating rice bowls with chicken for protein. She also adds vegetables to the bowls.
• Brittany also enjoys foods like chicken kabobs and salads with tuna, veggies, and fruit. 
• An alternative way Brittany likes to get in her protein is by drinking OWYN’s protein shakes. 

Mental Health Practices:

• Brittany has been a very prominent figure in the public, especially since her husband Patrick Mahomes is a well known quarterback. She often struggles with the lack of privacy in the public and anxiety, and a way she copes is by having a large support system of family and friends to keep her grounded.
• In the world where social media has become a judge and jury, it can be easy for someone to listen to internet trolls. Therefore, Mahomes practices stepping away from social media to protect her peace.
• She also opens up about struggling with anxiety and other mental health issues. On her social media, she opened up about her coping mechanisms, and the biggest one is therapy. 

Serena Williams 

Fitness Routine:

• Serena’s workout routine aims to work on different parts of the body, she works on arms, core, legs, and lots of cardio. 
• When doing her weighted workouts she does 3×12 reps and progressively ups the weight.
• Playing tennis most importantly helps her get enough cardio needed and also helps tone her body.

Nutrition:

• Serena follows a vegan diet therefore her meals usually consist of fruits, vegetables, salads, brown rice, etc. 
• She also drinks green juices and protein shakes to help detox her body and stay on top of her gym gains. 
• Williams always makes sure to stay hydrated, drinking at least a gallon of water a day.
• Her daily eating habits include eating a hearty breakfast, along with supplements to stay energized throughout the day. Next, she indulges in a late morning snack which consists of a cheese-less vegetable sandwich. Lunch soon follows with salads of different variations and lemon juice. The penultimate meal consists of a grilled chicken with a healthy beverage. Lastly, a light and easy-to-digest dinner involves brown rice, salad, and lots of fresh cooked vegetables.

Mental Health Practices:

• Serena says that setting boundaries for herself helps her get what needs to be completed and also allows her to get enough rest, she says that once she prioritizes her main goals and finishes them she is able to rest with no stress. 
• Williams emphasizes the importance on putting herself first, “especially mentally” by having moments where she “shuts down”.
• A 27-year long professional career can take a toll on one’s physical and mental health. As Serena is seen as someone who consistently displays mental toughness, she continues to practice resiliency to grow through adversity.

Reese Witherspoon

Fitness Routine:

• Reese enjoys working out, but she really likes to be outdoors. 
• She likes to hike, walk, and run outside with her family for some adventurous cardio. 
• Reese starts off her workout routine with 30 minutes of cardio. 
• Her workouts start as early as 7:30 a.m., and she goes at least six days a week. 
• Her personal trainer George likes to incorporate weight training in her routine, and she even hikes with weights sometimes.
• One of her favorite forms of exercise is yoga, and she makes sure to add in stretching and foam rolling to prevent any injuries.

Nutrition:

• Reese likes to eat a lot of vegetables, and she enjoys putting them in her smoothies as well.
• Her favorite smoothie is a green smoothie, made with apples, pears, lemon juice, spinach, and romaine lettuce. 
• She makes sure to incorporate protein like fish and chicken in her diet, as well as whole grains to balance out her lunch or dinner. 
• Reese doesn’t limit herself to big meals, but opts for small, healthy meals and snacks to get her through the day.

Mental Health Practices:

• She is a very busy mom and book club starter, so she has to find time for herself when she can.
• In order to help her relax or have better results when working out, she likes to workout with her friends and family.
• Reese tends to worry, so she likes to destress with little pep talks and tricks to get her mind off of what is bothering her. 
• She really likes to take time to herself for self care by reading her favorite books alone in her room.

Maca Powder

Maca is made up of set of compounds called macamides that improve circulation allowing more nutrients and oxygen to be delivered to your muscles. Macamides can even balance hormone levels in women.

Turmeric

Turmeric contains bioactive compounds called curcumin that contain antioxidant properties that reduce the risk of chronic disease. It is also fantastic to spice up any dish.

Hemp Seeds

Hemp Seeds offer a generous serving of amino acids, and protein. They also provide an excellent source of Omega-3 fatty acids and antioxidants and can be used for vegetarian, vegan, raw, paleo, keto, and gluten-free diets.

Chlorella

Chlorella can contain up to 70% dry weight protein. It also one of few plant sources of vitamin B-12 and contains a generous serving of iron to prevent iron deficiency anemia.

Cacoa Nibs

Cacao is a powerful antioxidant and superfood with an amazing taste. This nutrient can be added to a variety of meals, snacks, and desserts to satisfy any sugar craving.

Goji Berries

These superfood berries are packed with Goji various antioxidants including, carotenoids, lycopene, lutein, polysaccharides, and phenolics.

Flax Seeds

Flax Seed consumption can increase your fiber intake by adding it to your cereal, pancakes, muffins, and yogurt. It is filled with essential fatty acids allowing you to stay full for longer.

Ginger

This nutrient contains antioxidants that can help reduce cell damage over time and inflammation. Ginger can also be used to reduce symptoms of nausea and help ease an upset stomach.

Spirulina

Spirulina is one of the most potent superfoods made from freshwater algae. One tablespoon has four grams of protein, iron for energy, potent antioxidant beta-carotene, and anti-inflammatory phycocyanin protein.

Chia Seeds

These seeds are naturally gluten-free and a great source of fiber and protein. Not to mention, they can last in your pantry for up to 5 years. Chia seeds provide antioxidants and up to 30% of your magnesium intake.

Dandelion Root

Dandelion root is a superfood that has long been used in Chinese Medicine to treat stomach and liver conditions. Today its properties contain to aid in the treatment of acne, eczema, high cholesterol, heartburn, gastrointestinal disorders, and diabetes by regulating blood sugar and water retention in men and women.

• Optimal Nutrition for Your Baby: Breast milk provides all the necessary nutrients, antibodies, and enzymes that are vital for the healthy growth and development of infants. Scientific research has consistently demonstrated that babies who are breastfed have a lower likelihood of encountering infections, allergies, and long-term illnesses. One extensive study conducted across 59 countries and involving over 25,000 mother-baby pairs revealed that exclusive breastfeeding for a duration of 6 months resulted in fewer hospital visits due to respiratory and gastrointestinal infections, in comparison to those who received a combination of breastfeeding and formula feeding.
• Faster Postpartum Recovery: Faster Recovery After Birth: Nursing is very helpful for recovering more quickly after having a baby. The hormone oxytocin released while breastfeeding helps decrease bleeding after birth and get the uterus back to its normal size. Studies show that exclusively nursing can do this in around 3 months, whereas a mix of nursing and bottle or just bottles takes about 6 months. Beyond that, breastfeeding also helps with weight loss by burning extra calories and making it easier to lose stubborn fat put on during pregnancy. One study found that moms who only nursed for 6 months lost more body fat and kept less tummy fat compared to those who just bottle fed.

• Reduced Risk of Breast and Ovarian Cancer: Breastfeeding has been linked to a lower risk of breast and ovarian cancers in mothers. One analysis of over 60 studies found that women who had ever breastfed had a lower risk of breast cancer compared to those who had never breastfed. A comprehensive meta-analysis found that each additional year of breastfeeding is associated with a 4.3% reduction in the risk of breast cancer. The protective effect was even greater for women who began breastfeeding before their first full-term pregnancy, with a 7.4% reduction for each year of breastfeeding. This supports the hypothesis that the differentiation of breast tissue during lactation provides protection against carcinogenesis.
• Enhanced Bonding and Emotional Well-being: The act of breastfeeding promotes skin-to-skin contact, which releases hormones like prolactin and oxytocin, fostering a strong emotional bond between mother and baby. Research shows that oxytocin levels are higher in breastfeeding mothers compared to formula-feeding mothers, correlating with more responsive maternal behaviors. These hormones induce feelings of relaxation, reduce stress, and contribute to overall maternal well-being. One study found lower rates of postpartum depression in breastfeeding mothers versus formula-feeding mothers at 3 months postpartum, suggesting the psychological benefits of breastfeeding.

• Calorie Burning and Weight Loss: Breastfeeding requires energy, and this leads to calorie burning. Research suggests that breastfeeding burns extra calories in the range of 500-700 calories/day depending on demand from the infant. This additional calorie expenditure aids in postpartum weight loss. One study found that women who breastfed exclusively for 6 months lost more weight than women who formula fed by 6 months postpartum. However, it is important to maintain a balanced diet that meets the nutritional needs of both mother and baby in order to support lactation. Consumption of an additional 500 calories per day has been shown to support the production of breastmilk.
• Protection Against Postpartum Depression: Mothers who breastfeed are less likely to experience postpartum depression. One study published in the Journal of Obstetric, Gynecologic, and Neonatal Nursing found that breastfeeding mothers had significantly lower Edinburgh Postnatal Depression Scores at 4 weeks and 8 weeks postpartum compared to mothers who did not breastfeed. A meta-analysis of data from 12 countries also found an inverse association between levels of breastfeeding and postpartum depressive symptoms. The protective impact of breastfeeding may result from increased levels of oxytocin and prolactin associated with lactation that buffer stress responses.
• Reduced Risk of Type 2 Diabetes: Breastfeeding has been associated with a lower risk of developing type 2 diabetes in mothers. A large prospective study involving over 12,000 women found a clear dose-dependent relationship between duration of breastfeeding and risk of developing type 2 diabetes later in life. Women who breastfed for a total duration of 12 months or more over their lifetime had a 15-20% lower risk of adult-onset diabetes compared to women who never breastfed or breastfed for less time. The protective effect of breastfeeding may result from weight control benefits leading to less fat accumulation in the abdomen and liver.

• (Possible) Natural Contraceptive Effect: Exclusive breastfeeding, known as the Lactational Amenorrhea Method (LAM), can act as a natural form of contraception when practiced correctly. A study following over 500 lactating women found that with exclusive breastfeeding (no supplements or solids) and periods have not returned, the 6-month cumulative pregnancy rate was only 1.4%. The hormones prolactin and oxytocin released during breastfeeding stimulate the hypothalamus to suppress ovulation. LAM meets the criteria of breastfeeding on demand day and night, without supplements of any type (no water, food or formula), and the baby’s period of amenorrhea must be less than 6 months postpartum. When these conditions are met, breastfeeding can suppress ovulation and delay the return of fertility effectively. However, we always recommend you discuss family planning with your doctor or healthcare provider.

• Stronger Bones and Lower Risk of Osteoporosis: Breastfeeding has long-term benefits for maternal bone health. Although breastfeeding requires calcium, studies have shown that breastfeeding mothers have a higher peak bone mass compared to formula feeding mothers. A longitudinal study following over 500 women found that those who had a longer lifetime duration of breastfeeding had higher bone mineral density of the hip nearly 15 years after weaning. This higher peak bone mass achieved during reproductive years appears to offer lifelong protection against osteoporosis. Another study found that women with a history of lactation had a 24% lower risk of hip fracture and a 17% lower risk of other non-vertebral fractures compared to women who never breastfed.
• Improved Cardiovascular Health: Mothers who breastfeed have a lower risk of developing cardiovascular diseases later in life. A large study that adjusted for major risk factors found a clear dose-response relationship between duration of lifetime breastfeeding and risk of cardiovascular disease, with up to 12 months of breastfeeding associated with a 12% reduction in risk. This study published in the Journal of the American Heart Association found that women who breastfed for a longer duration had multivariably-adjusted lower odds of hypertension, diabetes, and high cholesterol levels later in life compared to shorter duration/never breastfeeding. The protective effect of breastfeeding may be due to its positive effect on glucose metabolism and suppression of inflammation.

Breastfeeding offers an array of health benefits for both mother and baby. From providing optimal nutrition to reducing the risk of chronic diseases, breastfeeding is a powerful tool for promoting well-being. Additionally, the calorie burning aspect of breastfeeding can contribute to postpartum weight loss. Remember, every breastfeeding journey is unique, and it’s important to consult with healthcare professionals for personalized guidance and support. Embrace the incredible power of breastfeeding and enjoy the beautiful bond it creates between you and your little one!

But wait, what if I told you that seaweed is actually a type of algae?

Sea moss is a type of seaweed, specifically known as Irish moss or red algae. Sea moss is commonly yielded to extract carrageenan which is a frequent ingredient used in baking. The main purpose of sea moss in cooking is as a thickening agent, examples include thickening soup and stew and milk products like ice cream. However, sea moss can also be found raw in the form of pills, gels, gummies, and powders and provide a plethora of health benefits. Different cultures have been eating raw sea moss for years now but the sudden popularity behind it can be credited to celebrities and health communities advertising it on different social media platforms. Check out the crazy good health benefits below!

Healthy Clear Skin:

One of the most popular benefits of sea moss is its effect on the skin. Sea moss is rich in vitamins A, B, C, D, E, and K which are all crucial components of an effective skincare regimen. Skincare professionals have discovered throughout time that sea moss reduces skin irritation, hydrates skin and encourages a natural glow, heals damaged skin, and can prevent breakouts. In addition, due to its high sulfur content, sea moss has antibacterial qualities that support healthy skin microbiota. The secret to controlling your acne may be sea moss, especially if you reside in a large city, an area with a lot of pollutants, or if your skin is particularly prone to breakouts.

Serves as a Cleanse or Detox

Because sea moss is a natural diuretic, it aids in eliminating excess water from the body, which lessens the amount of toxins present. This can also assist in clearing dangerous bacteria from the kidneys and urinary system which can prevent various urinary tract infections. Due to the flavonoid and chlorophyll content of sea moss, it is also said to help in blood purification or cleansing. Lastly, the antioxidants found in sea moss can assist the body fight off harmful radicals that can lead to cellular damage.

Promotes Weight Loss:

Sea moss has a lot to offer.

It’s packed with fiber, which helps you feel fuller faster and eat less. It also contains alginate, a substance that helps block your body from absorbing fat cells. And it’s even been shown to help with weight loss by reducing your appetite!

Promotes Good Gut Health:

The ocean is full of surprises, and sea moss is one of them.

Sea moss contains alginate, which helps improve gut health by adhering to toxins and harmful bacteria in the gut and preventing them from being absorbed by your body. It also aids in promoting good gut flora, which prevents constipation.

Sea moss is a strong source of fiber, which helps restore your good bacteria! Balancing out the bacteria in your stomach is a crucial part of your wellness because gut health is linked to overall health.

Rids the Body of Excess Mucus

Sea moss is a classified demulcent which refers to a substance that relieves irritation or inflammation. Demulcent is often talked about in reference to soothing the mucus membrane. Omega 3, chlorophyll, and potassium chloride are components of sea moss that are known to help dissolve mucus. They can relieve bronchial discomfort by working as natural decongestants. Maintaining a healthy quantity of mucus in your body will keep your immune system secure and functioning at its best.

Boosts Immune System:

Vitamins A, C, and E, which are known to strengthen immunity, are abundant in sea moss. In addition sea moss is also rich in iron and antioxidants which positively contributes to good immune health. Furthermore sea moss also has anti-inflammatory aspects that can help lower the risk of infection.

Promotes Heart Health

Sea moss contains a variety of minerals like magnesium and potassium that play a key role in controlling blood pressure and maintaining a healthy heart. As mentioned before, sea moss is rich in fiber which is great in managing blood sugar, lowering cholesterol levels, and overall reducing the chance of developing heart disease. Sea moss may also help prevent diabetes.

Increases Energy

The vitamins and minerals found in sea moss mentioned are also great for boosting energy. Sea moss also has anti-inflammatory components that help lessen the likelihood of fatigue or weariness. It’s possible that low iron levels are the cause of your constant exhaustion or low energy because iron aids in the production of red blood cells, which are responsible for carrying oxygen from the lungs to your cells. Iron, which is found in sea moss, is a fantastic way to support your energy levels and prevent lethargy. 

Great Source of Iodine

Since human bodies do not naturally produce iodine, which keeps the thyroid gland operating properly, you have to get your intake via diet. Luckily sea moss is abundant in iodine! Iodine is also necessary for fertility and brain development. However, iodine is an example of a beneficial thing that can become harmful if there is too much of it so it is important to regulate your intake. 

Build Muscle and Workout Recovery

When people exercise, muscles develop little microtears. Amino acids can assist with muscle healing. Taurine, an amino acid that aids in muscle growth, is abundant in sea moss. Additionally, sea moss is also a good source of protein, which is necessary for muscle development and repair. Lastly, sea moss has anti-inflammatory components that may help lessen the chances of muscular discomfort or aching and speed up recovery following exercise.

Avoid sharing utensils and drinks

One important way to prevent the spread of mononucleosis, commonly known as mono, is to avoid sharing utensils and drinks with others. Mono is primarily transmitted through saliva, so sharing items that come into contact with saliva can increase the risk of infection. By refraining from sharing eating utensils, cups, or bottles, you can significantly reduce the chances of transferring the virus from an infected person to others. It is especially important to practice this preventive measure in close-contact situations or when someone is known to have mono. By taking this simple step, you can contribute to the prevention of mono and help protect yourself and others from this viral infection.

Practice good hand hygiene

Practicing good hand hygiene is an essential measure in preventing the spread of mono. Regularly washing your hands with soap and water, particularly before eating or touching your face, helps remove any potential viruses from your hands. If soap and water are not readily available, using hand sanitizer with at least 60% alcohol content can be an effective alternative. By diligently practicing good hand hygiene, you can reduce the risk of coming into contact with the virus and prevent its transmission to others. Remember, clean hands are a simple yet powerful way to protect yourself and maintain good overall hygiene.

Cover your mouth and nose

Covering your mouth and nose when coughing or sneezing is crucial in preventing the spread of mono. By using a tissue or your elbow to cover your mouth and nose, you can help contain the droplets that may carry the virus and minimize its transmission to others. This simple yet effective measure significantly reduces the risk of spreading mono through respiratory droplets. Remember to dispose of used tissues properly and wash your hands afterward to maintain good hygiene. By adopting this practice, you contribute to creating a healthier environment and protecting yourself and those around you from contracting mono.

Avoid close contact with infected individuals

To prevent the transmission of mono, it is crucial to avoid close contact with infected individuals. Since mono is primarily spread through saliva, refraining from activities that involve direct saliva exchange, such as kissing or sharing personal items like utensils, cups, or lip balm, can greatly reduce the risk of contracting the virus. It’s important to be aware that individuals with mono remain contagious for a certain period, even after symptoms start to improve. By maintaining a safe distance and minimizing close contact, you can protect yourself and reduce the likelihood of mono spreading among friends, family, or within your community.

Maintain a strong immune system

Maintaining a strong immune system is essential in preventing mono and other viral infections. Adequate sleep, typically 7-8 hours per night, supports immune function and helps the body fight off infections. A balanced diet, abundant in fruits, vegetables, whole grains, lean proteins, and healthy fats, provides essential nutrients that support immune health. Regular exercise boosts the immune system by increasing circulation and promoting the production of immune cells. Additionally, managing stress effectively through relaxation techniques, exercise, or engaging in activities that bring joy and relaxation can also strengthen the immune system. By prioritizing these lifestyle factors, you can enhance your body’s natural defense mechanisms and reduce the risk of contracting mono.

Boost your vitamin C intake

Boosting your vitamin C intake is a key strategy in preventing mono and bolstering your immune system. Vitamin C is a powerful antioxidant that helps protect cells from damage and supports immune function. Citrus fruits like oranges, lemons, and grapefruits are excellent sources of vitamin C. Berries, such as strawberries, blueberries, and raspberries, are also packed with this immune-boosting vitamin. Additionally, include foods like bell peppers, which contain high levels of vitamin C, and leafy greens like spinach and kale in your diet. These nutritious foods not only provide a rich source of vitamin C but also offer a variety of other vitamins, minerals, and antioxidants that contribute to overall health. By incorporating these vitamin C-rich foods into your daily meals, you can strengthen your immune system and reduce the risk of mono.

Practice safe sex

Practicing safe sex is an essential measure to prevent the transmission of mono, which can be spread through sexual contact. Using condoms consistently and correctly can provide a barrier against the virus and reduce the risk of infection. It is crucial to have open and honest communication with your partner about sexual health and any potential risks. Discussing your sexual history, getting tested for sexually transmitted infections (STIs), and sharing the results can help ensure a safe and healthy sexual relationship. By prioritizing safe sex practices, you can minimize the risk of contracting mono and other sexually transmitted infections while promoting overall sexual well-being. Remember, prevention is always better than cure when it comes to maintaining your health.

Avoid sharing personal items

To prevent the transmission of mono, it is crucial to avoid sharing personal items that can harbor the virus. Items such as toothbrushes, razors, or towels can potentially carry infectious particles and contribute to the spread of the virus from one person to another. It’s important to remember that mono can be present in saliva and other bodily fluids, which can contaminate these personal items. By refraining from sharing these items with others, you can significantly reduce the risk of transmitting the virus and protect both yourself and those around you. It is always best to use and maintain your own personal hygiene items to ensure a hygienic and healthy environment for everyone.

Stay hydrated

Staying hydrated is an essential aspect of maintaining good health and preventing various illnesses, including mono. Adequate hydration helps support the body’s immune system, which plays a crucial role in defending against viral infections. By drinking plenty of fluids, such as water, herbal tea, or clear soups, you can keep your body properly hydrated. Hydration promotes the production of saliva, which contains enzymes that help combat harmful bacteria and viruses in the mouth. Additionally, staying hydrated ensures the optimal functioning of bodily systems, including the lymphatic system, which is responsible for filtering out toxins and waste products. By prioritizing hydration, you can support your body’s natural defense mechanisms and reduce the risk of contracting mono or other infections. Remember to listen to your body’s thirst signals and drink fluids regularly throughout the day.

Stay informed and educated

Staying informed and educated about mono is a key step in preventing its transmission. Stay updated on the latest information provided by reputable health organizations and professionals. This includes understanding the symptoms, modes of transmission, and prevention strategies associated with mono. By being aware of the risks and how the virus spreads, you can take proactive measures to protect yourself and others. Stay informed about any outbreaks or increased cases in your community or surrounding areas. Additionally, educate yourself about the importance of vaccination, especially if you are at higher risk or in close contact with individuals who have mono. By staying informed and educated, you can make well-informed decisions and actively participate in preventing the spread of mono.

Instagram:

Martha McKittrick RD, PCOS Expert 

Martha McKittrick is a dietician and certified nutritionist who has over 20 years of experience with PCOS nutrition. She mixes humorous posts with educational, informative posts such as supplements, food ideas, grocery hauls, and science backed up facts as well. She is very committed to supporting women struggling with their PCOS to achieve their goals. 

View this profile on Instagram

PCOS | Insulin Resistance | Weight Loss | Nutrition & Lifestyle (@the.pcos.dietitian) • Instagram photos and videos

Courtney Minors, RD, PCOS Specialist 

Courtney Minors is a dietician and PCOS expert. Having PCOS herself, Courtney believes in reversing symptoms with a healthy lifestyle and balanced nutrition. She helps women to have better hormone health through different wellness strategies, diet, and exercise. She also has her own PCOS program to help women with their journey! 

View this profile on Instagram

Courtney Minors | PCOS | Nutrition | Insulin Resistance (@pcos.nutritionist.courtney) • Instagram photos and videos

TikTok:

Cory Ruth, MS, RDN

Cory Ruth, better known as “thewomensdietician” on Tikok and other platforms, is a dietician, women’s health expert, and also has PCOS herself. Her content focuses on women’s nutrition emphasizing the importance of balanced eating and hormone health. Her content is engaging, yet educational. This makes it easy to appreciate and informative for women. 

@thewomensdietitian

Drew Baird

Drew Baird is an educational content creator who offers information and advice on PCOS. He uses current and past scientific studies to provide accurate information to his followers. His content is fun and relatable and covers things such as diet and nutrition, hormone balancing, and how to manage PCOS symptoms. 

@thepcosmentor

X:

PCOS Challenge – National Polycystic Ovary Syndrome Association 

PCOS Challenge is the leading non profit organization that raises awareness about PCOS. They share support and resources to over 60,000 women struggling with PCOS. They host events, are active on the radio and TV, and even offer health screenings. As well as providing support, their mission is to advocate for increased funding and research specifically for PCOS. 

Today is #WorldPCOSDay!

Many women remain undiagnosed and unaware of #PCOS. Let's change that.

Educate yourself, spread the word, and support those affected. Knowledge is power!https://t.co/WqLEJhyD5uhttps://t.co/JqEu9iu0X1#PCOSAwarenessMonth pic.twitter.com/BMNKT5vU4Q

— PCOS Challenge (@pcoschallenge) September 1, 2024

Jessie Inchauspé  – Glucose Goddess 

Jessie Inchauspé is a French biochemist and author of two New York Times bestseller books “Glucose Revolution”, and “Goddess Method”. She is known for sharing educational, scientifically backed up facts and tips. These tips include managing glucose levels through nutrition. She particularly focuses on balancing blood sugar for metabolic health, which in turn is helpful for women with insulin resistance due to their PCOS. 

The BEST way to start a meal?
Veggies & Vinegar baby
if you have a salad,
make sure to add vinegar to the dressing – that way you get two benefits in one: the fiber from the veggies, PLUS the acetic acid from the vinegar.
Your veggie starter can be any veggie (salad or… pic.twitter.com/QKAuliVNmC

— Jessie Inchauspe (@glucosegoddesss) June 25, 2024

Facebook:

PCOS Diva Page

The PCOS Diva Page on Facebook provides women with PCOS a community full of support and resources. They offer advice on symptom management, nutrition, and lifestyle changes. Women share personal stories, tips, and insight as to what works and doesn’t work for them. This is a great resource that creates a supportive community for women with PCOS! 

PCOS Awareness Association

The PCOS Awareness Association is a worldwide non-profit organization that is dedicated to advocacy of Polycystic Ovarian Syndrome. Their page aims to raise awareness and provide support and important tips for women with PCOS. This community encourages women to have discussions, connect with others, and to learn about others’ experiences as well as sharing their own. 

Youtube:

Tallene Hacatoryan, RD  

Tallene Hacatoryan is a dietician and PCOS expert, who also has PCOS. Her channel focuses on symptoms and weight management through lifestyle and diet changes, specifically gluten and dairy free. Her videos are engaging and educational which makes it simple to understand. She offers advice and support, and also has her own program as well! 

Tam Woods 

Tam Woods is a best-selling author, clinical nutritionist, and fertility educator! Her channel is centered around educational videos. Her videos consist of healthy pregnancy advice, recipes, and natural solutions for hormone imbalances. 

Reduce PMS symptoms: Many women deal with symptoms of PMS during their luteal phase. Symptoms such as increased hunger and cravings, bloating, cramping, mood changes, and more usually occur. Focusing on eating a diet in lean proteins, healthy fats, complex carbs are suggested for this specific phase. Vitamin B6 rich foods in specific also help with alleviating PMS symptoms. Incorporating high-fiber foods and anti-inflammatory foods during this phase can ease bloating, and support mood swings as well. A study published in the Journal of Women’s Health found that dietary changes can significantly reduce PMS symptoms, highlighting the importance of nutrition in managing hormonal fluctuations.

Enhanced workouts: Cycle syncing your workouts can actually provide you with better strength and energy depending on which phase you’re in and what workouts you’re doing!  For example, during the menstrual phase energy levels and strength are usually at their lowest. Resting and low-intensity exercises are best. During the follicular phase, your motivation and energy to workout is rising. This is usually the best time for running and high intensity exercise. The ovulatory phase is when your mood and energy is usually at its best, and you’re feeling strong. This is a great time for exercises such as jogging, hiking, and bike riding. Lastly, during your luteal phase your energy decreases significantly. This is also when PMS symptoms start, which means low-intensity exercises are great. Things like light walks, yoga, or functional training. Research from the American Journal of Physiology supports the idea that tailoring workouts to menstrual phases can optimize performance and recovery.

Better mental well being: Understanding how to treat your body and support it during different phases can be very beneficial for your mental health and empower you. Irritability and lower energy levels usually occur during the menstrual cycle. Depression and feelings of sadness are also common in women during their menstruation. Doing self-care activities such as meditation, relaxing, or watching comforting shows/movies can help get away from those feelings. Not only does cycle syncing help you pay attention to your hormones and cycles, it’s also creating a deep mind-body connection. This can lead to better mental health, happiness, and feeling more balanced. A study in the Journal of Affective Disorders found that women who practiced cycle syncing reported improved mood and reduced symptoms of depression.

Better sense of nutrition: Throughout the different cycles, eating different foods and incorporating more nutrients, minerals, and vitamins can positively affect your nutrition. During the menstrual cycle, foods such as leafy greens, lean meats, berries and bell peppers are great and make a colorful diet. The follicular phase is associated with lean proteins, healthy fats and carbs. Ovulation similarly to the follicular phase focuses on lean proteins, healthy fats and non-starchy veggies. Luteal is concentrated on lean proteins and complex carbs. Eating these foods with intention and listening to your body when doing so is very beneficial for nutrition. Research published in the Journal of Nutrition highlights the importance of tailored nutrition in supporting hormonal health and overall well-being

Fertility: While cycle syncing itself is not a fertility treatment, by understanding the phases and your cycle in general, it can give insight into what’s happening during your cycle and when your fertile window is to help you know when the best time to conceive is. Also, when eating specific types of food during a specific phase, some foods can support fertility and ovulation. For example, omega-3 and fiber rich foods can help with fertility. A study in the American Journal of Clinical Nutrition found that omega-3 fatty acids can improve fertility outcomes, emphasizing the role of diet in reproductive health.

Better digestion: The hormone progesterone is high during the Luteal phase, sometimes causing bloating and slower bowel movements. Taking note of your symptoms and tailoring your diet to this specific phase can help ease the bloating and also help digestion. Eating anti-inflammatory foods such as salmon and lean proteins is great during this phase. Fiber rich foods like sweet potatoes, oats and fruits can also help with digestion and bloating. Research from the Journal of Gastroenterology supports the idea that dietary adjustments can improve digestive health and reduce bloating.

Better overall wellness: When cycle syncing, you’re tailoring and paying attention to your diet, self-care activities, and exercise. This holistic approach not only can help benefit your cycle and hormones, it can also promote a sense of balance in yourself overall. Understanding how your hormones work and how to work with them throughout each phase can help relieve stress about your health. Making these changes for your hormone health can eventually lead to those habits being sustained, which can provide significant and positive lifestyle changes that improve your overall quality of life in the long run. A study in the Journal of Holistic Nursing found that holistic approaches to health, such as cycle syncing, can lead to improved overall wellness and quality of life.

Protecting Cardiovascular Health

Oral bacteria from gum disease can enter the bloodstream, contributing to inflammation and the buildup of fatty deposits in blood vessels, which may lead to atherosclerosis (hardening of the arteries). According to Harvard Health, this increases the risk of heart attacks, strokes, and high blood pressure. By managing dental health, you support a healthy heart and lower the chances of cardiovascular diseases, which are the leading cause of death globally.

Managing Blood Sugar Levels and Diabetes

There’s a strong two-way link between diabetes and gum disease. Infections in the gums can raise blood sugar levels, complicating diabetes management. Conversely, diabetes can make gum disease more likely and severe. By keeping the gums healthy, individuals with diabetes may experience improved blood sugar control and a reduced risk of diabetes-related complications.

Reducing Respiratory Infections

When bacteria from gum infections are inhaled, they can affect lung health, leading to respiratory diseases such as pneumonia, bronchitis, and COPD. This risk is particularly significant for older adults, those with chronic respiratory conditions, and people with compromised immune systems. Regular dental hygiene can decrease the chances of oral bacteria traveling to the lungs, contributing to a healthier respiratory system.

Supporting Kidney Health

There is a link between chronic gum inflammation and kidney disease. Inflammatory responses triggered by gum disease can strain the kidneys and potentially worsen chronic kidney conditions. By reducing inflammation through proper dental care, people can lower the risk of overworking the kidneys, helping to preserve kidney function over time, according to the National Kidney Foundation.

Promoting Brain Health and Reducing Cognitive Decline

Research published by the National Library of Medicine shows a potential link between gum disease and cognitive disorders like Alzheimer’s. Inflammatory responses and bacteria from gum disease may reach the brain, leading to chronic inflammation that contributes to neurodegenerative diseases. Prioritizing oral health can reduce the risk of bacteria and inflammation affecting cognitive function, potentially playing a role in preserving memory and brain health with age.

Improving Pregnancy Outcomes

Pregnant women are at increased risk of gum disease due to hormonal changes, leading to a condition known as “pregnancy gingivitis.” Infected gums can trigger immune responses that may affect the fetus, increasing risks of preterm birth, low birth weight, and pre-eclampsia. Maintaining oral hygiene during pregnancy supports not only the mother’s health but also fetal development and birth outcomes.

Pregnant women are at increased risk of gum disease due to hormonal changes, leading to a condition known as “pregnancy gingivitis.” Infected gums can trigger immune responses that may affect the fetus, increasing the risks of preterm birth, low birth weight, and pre-eclampsia. Maintaining oral hygiene during pregnancy supports not only the mother’s health but also fetal development and birth outcomes1. A study published in Frontiers in Oral Health highlights that treating gingivitis during pregnancy can reduce the risk of preterm birth by approximately 50% and improve birth weights. Additionally, the American Dental Association emphasizes the importance of oral health care during pregnancy to prevent adverse outcomes.

Strengthening Immune System Resilience

When the mouth harbors large amounts of harmful bacteria, it places continuous demand on the immune system, triggering chronic low-grade inflammation. This can lead to immune system fatigue, reducing its ability to fight infections effectively and increasing vulnerability to autoimmune disorders. By keeping the mouth healthy and minimizing inflammation, you’re aiding the immune system to function at its best across the body. Research published in Frontiers in Oral Health highlights that microbial imbalance and sustained inflammation are involved in disease progression, and the adverse interaction triggered by a host immune response to microorganisms can lead to both oral and systemic diseases.

Balancing Gut Health and Reducing Digestive Issues

Your digestive system starts in your mouth, and poor oral health can lead to an imbalance in the body’s bacterial environment. Chronic gum disease and bacterial buildup in the mouth can impact gut health, leading to issues such as acid reflux, intestinal infections, and even inflammatory bowel disease (IBD). By reducing harmful bacteria through oral hygiene, you support a healthier, more balanced gut microbiome.

Alleviating Chronic Pain and Improving Mental Health

Persistent oral issues, such as gum disease or untreated tooth decay, can lead to chronic pain that significantly impacts mental health and overall quality of life. This discomfort often contributes to heightened stress, anxiety, and even depression. Research has shown that individuals suffering from chronic dental pain are more likely to experience mental health challenges. By addressing oral health problems, it is possible to alleviate pain, reduce stress, and enhance both emotional and psychological well-being.

Furthermore, the interconnectedness of oral health and mental health highlights the importance of a holistic approach to healthcare. Maintaining good oral hygiene practices and seeking timely dental care can prevent these issues and contribute to a better quality of life. Studies have demonstrated that individuals who prioritize their oral health often report improved mood, better sleep, and higher overall life satisfaction.

Lowering Cancer Risks

Certain oral infections and chronic gum disease have been linked to an increased risk of cancers, particularly oral and throat cancers. Tobacco and alcohol use further increase this risk, especially when combined with poor oral hygiene. Research from Harvard’s T.H. Chan School of Public Health found that gum disease was linked to an increased chance of suffering from stomach and esophageal cancer. Maintaining good dental health helps reduce these risks, supporting longevity and overall health.

Your dental health is a crucial factor in achieving optimal overall health. Far from being limited to your teeth and gums, oral hygiene affects the body in numerous ways, from cardiovascular and cognitive health to respiratory and immune system functioning. By understanding these connections and prioritizing dental care, you protect yourself from a range of health issues, both short-term and long-term. Regular brushing, flossing, and dental visits go beyond creating a radiant smile—they foster a healthier, stronger, and more resilient body.

1. Supports Heart Health

Fish oil is one of the best supplements for heart health due to its high omega-3 content. Studies indicate that omega-3 fatty acids can help reduce triglyceride levels by up to 30%, a significant factor in heart disease. Additionally, fish oil may reduce blood pressure slightly in people with hypertension, which can lessen the risk of heart attacks. It’s also known to prevent arterial plaque formation, reducing the chance of blockages. Research published in the American Journal of Clinical Nutrition found that regular fish oil intake lowers the risk of cardiac arrhythmias, which can lead to sudden heart failure. Together, these benefits make fish oil a powerhouse for cardiovascular health.

2. Reduces Inflammation

Chronic inflammation is linked to many health issues, from arthritis to diabetes. Fish oil has strong anti-inflammatory properties, making it effective in reducing inflammation throughout the body. EPA and DHA found in fish oil interfere with inflammatory pathways, helping to decrease the production of pro-inflammatory chemicals like cytokines. A study in the Journal of Translational Medicine revealed that fish oil could reduce C-reactive protein (CRP), a common marker of inflammation. By taking fish oil regularly, people with inflammatory conditions like rheumatoid arthritis may experience less joint pain and stiffness. Overall, fish oil can help manage both acute and chronic inflammation, benefiting those with autoimmune and metabolic disorders.

3. Enhances Brain Function

The brain relies heavily on omega-3 fatty acids for both structural and functional purposes, especially DHA, which constitutes a significant portion of brain cell membranes. Studies show that regular fish oil supplementation can improve cognitive function, focus, and memory retention. MedicalNewsToday wrote that patients who took fish oil supplements had slower cognitive decline compared to those who didn’t. Fish oil also plays a role in neuroprotection, potentially delaying the onset of neurodegenerative diseases like Alzheimer’s. Furthermore, fish oil’s anti-inflammatory effects protect neurons from damage, which is vital for maintaining cognitive health as we age. For those looking to keep their minds sharp, fish oil can be a key supplement.

4. Improves Mood and Mental Health

Fish oil’s impact on mental health has gained considerable attention, with research supporting its role in reducing symptoms of depression and anxiety. Omega-3s influence serotonin and dopamine, two neurotransmitters that play significant roles in mood regulation. Harvard Health wrote that fish oil supplements were effective in reducing depressive symptoms, especially in individuals who had low dietary omega-3 intake. Fish oil’s anti-inflammatory properties may also help, as chronic inflammation is linked to mood disorders. Studies suggest that taking fish oil can stabilize mood swings in people with bipolar disorder and reduce anxiety in those with generalized anxiety disorder. Daily fish oil intake can, therefore, be a natural aid in promoting mental well-being.

5. Supports Eye Health and Vision

DHA is essential for the health of the retina, the part of the eye that receives light and sends visual signals to the brain. Fish oil has been shown to reduce the risk of age-related macular degeneration (AMD), which can lead to vision loss. A study published in ScienceDirect found that individuals with a higher intake of omega-3 fatty acids were significantly less likely to develop AMD. Fish oil also alleviates dry eye symptoms by improving tear production and maintaining eye moisture. Additionally, research indicates that fish oil can reduce the likelihood of diabetic retinopathy in individuals with diabetes. By supporting eye health, fish oil can help maintain clear vision as we age.

6. Promotes Joint Health and Flexibility

Fish oil is particularly beneficial for joint health, especially for individuals suffering from arthritis and other joint-related conditions. The anti-inflammatory effects of EPA and DHA help reduce joint pain and stiffness, providing relief to those with rheumatoid arthritis. Versus Arthritis reported that fish oil supplementation led to a significant reduction in the need for NSAIDs (nonsteroidal anti-inflammatory drugs) in arthritis patients. Fish oil’s omega-3s also enhance the production of lubricating molecules that keep joints moving smoothly. It can prevent or slow down cartilage breakdown, a critical factor in arthritis progression. For maintaining healthy, flexible joints, fish oil is an excellent addition to a daily wellness regimen.

7. Boosts Immune System Function

Omega-3s have been shown to support immune health by enhancing the function of immune cells. Fish oil’s DHA and EPA boost the activity of white blood cells, making the immune response more effective against pathogens. A study in the National Library of Medicine indicated that omega-3s can reduce the production of inflammatory cytokines, supporting a balanced immune response. Fish oil also reduces oxidative stress in cells, which can prevent immune cell damage. Some research suggests that regular fish oil intake may even help reduce the frequency and severity of colds and respiratory infections. Thus, fish oil provides a natural way to keep the immune system robust.

8. Aids in Weight Management

Fish oil may assist in weight management when combined with diet and exercise. Omega-3 fatty acids have been shown to increase metabolic rate, leading to greater calorie expenditure even at rest. Research published in Journal of the International Society of Sports Nutrition found that individuals taking fish oil experienced reduced fat accumulation, particularly around the abdomen. Fish oil also helps balance insulin levels, which can reduce cravings and prevent overeating. Additionally, it has been suggested that fish oil may improve muscle mass retention, which is crucial for maintaining metabolism during weight loss. By aiding fat reduction and enhancing metabolic health, fish oil can support healthy weight management.

9. Supports Skin Health

Fish oil is known for its skin-enhancing benefits, largely due to its anti-inflammatory and moisturizing effects. Omega-3 fatty acids help maintain skin hydration, reduce redness, and even improve symptoms of conditions like eczema and psoriasis. Arthritis Australia wrote that omega-3 supplementation led to significant improvements in psoriasis symptoms. Fish oil’s antioxidants also protect the skin from UV damage, which helps reduce premature aging. Furthermore, omega-3s aid in collagen production, keeping the skin firm and youthful. For a natural way to achieve radiant, healthy skin, fish oil is a valuable addition.

10. Promotes Healthy Pregnancy and Infant Development

For expecting mothers, fish oil is essential for the healthy development of their baby’s brain and eyes. DHA is a major structural component of the fetal brain and retina, and studies show that fish oil can enhance cognitive and visual outcomes in infants. Fish oil may also reduce the risk of preterm birth and support a healthier pregnancy. Moreover, omega-3s are linked to better birth weight and a reduced risk of postpartum depression. For both maternal and infant health, fish oil is a beneficial supplement during pregnancy.

Incorporating fish oil into your daily routine can provide a wide range of health benefits, making it a wise choice for anyone seeking a natural way to support long-term wellness. However, as with any supplement, it’s essential to consult with a healthcare professional to determine the right dosage and ensure it complements your unique health needs.

The beauty industry has come a long way in recent years, with more people realizing what ingredients are being put in their skincare and makeup products. Traditional beauty products typically contain a mix of chemicals and synthetic ingredients that may not be as good for your skin, but are used to make them long lasting and help prevent contamination and growth of harmful bacteria. Here is a list of 10 chemicals to avoid in your beauty care regimen. Then, in the late 1900’s the idea of clean beauty began and big companies like Aveda started coming out with toxin-free products. Clean beauty products focus on using natural, non-toxic ingredients that are free from harmful chemicals and prioritize transparency and sustainability.

In 2010, Tata Harper who is known as the founder of “clean beauty” started a luxury brand that was high quality as well as sustainable. She acquired products straight from a farm with little to no chemicals. The goal of the company was to make products “For women who refuse to risk their health for beauty.” This was a very successful marketing campaign because thousands of women began buying her products and began looking for other companies that would do the same. It was initially meant for people who had sensitive and acne prone skin but it rapidly became something everyone wanted their hands on.

If you still need some convincing on why you should make the switch here are five excellent and compelling reasons why.

1. Lack of Harmful Chemicals

One of the primary benefits of clean beauty is the focus on non-toxic ingredients. Clean beauty products are made without parabens, sulfates, phthalates, synthetic fragrances, or other chemicals that can potentially harm your skin or disrupt your body’s natural processes. Here is a list of list of common chemicals found in makeup and why they are harmful. Many of these substances have been linked to skin irritation, hormone disruption, and long-term health risks.

2. Better for Your Health

Clean beauty products are designed to be free from toxins, heavy metals, and preservatives that could potentially harm your health. Many conventional beauty products contain ingredients like phthalates, formaldehyde, or triclosan, which have been associated with various health issues over time. Phthalates are known to cause skin irritations and hormonal disruptions, and formaldehyde is linked and known to cause cancer. Switching to clean beauty means you are choosing products that are free from such potentially dangerous substances, allowing you to feel better about what you’re putting on your skin every day.

3. Better for the Environment

The benefits of clean beauty extend beyond just your skin. Many conventional beauty products contain ingredients that aren’t just harmful to your body but also to the environment. Chemical infused products can contribute to pollution, especially when they are washed off and end up in our water systems. Also clean beauty products are also often made in sustainable labs and put into recyclable containers. They are also paired with biodegradable applicators such as bamboo make up brushes.

Clean beauty brands, on the other hand, are often committed to sustainability and eco-conscious practices. This includes using recyclable or biodegradable packaging, choosing cruelty-free ingredients, and supporting ethical sourcing. Many clean beauty companies also work to reduce their carbon footprint and formulate products with minimal impact on the planet. Switching to clean beauty means you’re not only taking better care of yourself but also contributing to a cleaner, greener world.

4. Supports Long-Term Skin Health

While conventional beauty products often promise instant results (but at the cost of skin health), clean beauty takes a more holistic, long-term approach. Rather than masking skin issues or providing temporary fixes, clean beauty products nourish your skin over time, improving its natural function and resilience. They also have a lot of anti-aging boosters that will keep your skin looking youthful and healthy.

For example, plant-based ingredients like aloe vera and rose hip oil are rich in vitamins, antioxidants, and fatty acids that protect and repair your skin barrier, promoting a healthier, more radiant complexion. Your skin barrier plays a huge role in your skin health and chemical products overtime strip this barrier so going “clean” will help you restore it. The use of tea tree oil which is known for its healing qualities is also seen used in a lot of clean beauty products. The gentle yet effective nature of clean beauty products can lead to clearer, more balanced skin without the risk of over-drying or irritating the skin. The ingredients are so natural that you can even sometimes find them in your backyard or kitchen. Here is a list of 10 Items Found in your Kitchen to use for Beauty Care.

5. Promotes Beauty Without Compromise

Many people think due to the lack of chemicals and additives that make makeup long lasting and germ free aren’t attainable through clean brands. In no way does switching to clean means sacrificing quality or performance. It is a common misconception due to the lack of research and testing that was available when clean beauty began. Clean beauty products have come a long way in terms of innovation, delivering high-performing results without harmful chemicals. Whether you’re looking for a nourishing moisturizer, a bold lipstick, or a long-lasting foundation, the clean beauty market has options that cater to every need, skin type, and preference.

Clean beauty doesn’t mean you have to choose between luxury and ethics. Many clean beauty brands now offer premium formulations that easily surpass conventional beauty products in many ways. You can have both a high-performance skincare routine and peace of mind knowing your products are both safe and effective.

Product Recommendations

Here are some popular, and recommended clean make up products to get you started.

Foundation

Powder

Blush and Lip Color

Mascara

By choosing clean beauty, you’re embracing products that are not only safer for your skin but are also formulated with care for the planet. With so many options available today, there’s never been a better time to make the change and experience the long-term benefits of clean, conscious beauty.

So, why wait? Give your skin the love it deserves by switching to clean beauty today!

• Monitoring Blood Glucose Levels: Effectively managing blood glucose levels can significantly reduce the risk of complications associated with diabetes. Self-monitoring of blood glucose is crucial for individuals with Type 2 diabetes, especially for those on insulin therapy. Blood glucose meters are valuable tools that allow patients to track their glucose levels and understand fluctuations, enabling them to respond appropriately with proper medications and dietary adjustments.

Studies have shown that continuous glucose monitoring (CGM) can lead to improved self-management behaviors and better glycemic control. According to research published in the journal MDPI, CGM use has been associated with reductions in HbA1c levels and hypoglycemic events in diabetic patients. The American Diabetes Association (ADA) also emphasizes the importance of blood glucose monitoring in diabetes management, highlighting the accuracy and reliability of modern glucose meters.

• Maintaining a Balanced Diet: Managing a healthy, balanced diet is a critical element in controlling blood sugar levels. Foods with a low Glycemic index (GI) digest more slowly, helping to prevent sudden spikes in glucose levels, which is beneficial for managing both Type 1 and Type 2 diabetes. Low-GI foods are typically rich in fiber, whole grains, and lean proteins such as tofu or chicken. Research has shown that low-GI diets can improve glycemic control and reduce the risk of cardiovascular complications in individuals with diabetes. A systematic review and meta-analysis published in BMJ found that low-GI dietary patterns result in lower postprandial glycemic excursions and improved long-term glycemic control and cardiometabolic risk factors. Another study published in JAMA Internal Medicine highlighted the benefits of incorporating legumes into a low-GI diet, which improved glycemic control and cardiovascular risk factors in Type 2 diabetes patients.

• Regular Physical Activity: Engaging in regular exercise increases insulin sensitivity in the body, allowing cells to use glucose more effectively. During physical activity, the body requires more energy, and sugar is the primary source of fuel2. Improved insulin sensitivity means that the body can better manage blood sugar levels. Activities such as walking, swimming, hiking, and cycling have been shown to reduce blood sugar levels and aid in long-term glucose management.
• Studies consistently demonstrate a strong association between physical activity levels and insulin sensitivity. A study published in MDPI found that regular exercise interventions significantly improve glycemic control, highlighting exercise as a recommended therapeutic strategy for reducing insulin resistance. Another study published in Frontiers in Physiology showed that physical activity improves insulin sensitivity in both normal and insulin-resistant individuals, suggesting that exercise is beneficial for treating diabetes mellitus.

• Proper Medication: Adhering to prescribed medication is crucial for effective diabetes control. Consistent use of medications, such as insulin or oral antidiabetic drugs, makes managing both Type 1 and Type 2 diabetes easier. Lack of adherence significantly increases the risk of hospitalization and other complications.
• Studies have shown that good medication adherence is associated with reduced risk of all-cause mortality and hospitalization in people with Type 2 diabetes. A retrospective study conducted in the USA found that individuals who did not adhere to their oral antidiabetic medications were twice as likely to be hospitalized for diabetes-related issues compared to those who adhered to their treatment. Another study published in Diabetes Care highlighted that adherence to diabetes medications is linked to better glycemic control and fewer hospital visits.

• Weight Management: Effective insulin treatment and glucose control in individuals with Type 2 diabetes are closely linked to weight management. Even a modest weight loss of 5-10% can significantly improve blood sugar levels and reduce the risk of obesity-related complications. The American Diabetes Association (ADA) emphasizes that modest weight loss can improve glycemic control and reduce the need for glucose-lowering medications. A study published in Diabetes Care highlighted that weight loss achieved through lifestyle modifications, such as dietary changes and increased physical activity, can lead to sustained improvements in blood glucose levels and overall health. Another study in the journal JAMA Internal Medicine found that weight loss interventions, including behavioral therapy and pharmacotherapy, can lead to significant reductions in HbA1c levels and improved cardiovascular outcomes.

• Stress Levels: Experiencing chronic stress can negatively impact glucose control, as it leads to elevated blood sugar levels due to stress hormones like cortisol. To maintain control over diabetes, it is highly recommended to practice stress-reducing activities such as meditate and yoga. Research has shown that chronic stress can lead to prolonged high levels of cortisol, which in turn can cause insulin resistance and elevated blood sugar levels. A study published in the journal Diabetes Care found that stress management interventions, including mindfulness-based stress reduction (MBSR) and yoga, can significantly improve glycemic control in individuals with diabetes. These mind-body therapies help reduce stress-related hyperglycemia and promote overall well-being.

• Healthy Sleep: Poor sleep quality is often associated with insulin resistance and elevated blood sugar levels. Lack of sufficient sleep can disrupt the body’s ability to use insulin effectively, leading to higher blood sugar levels2. For better glucose management, individuals should aim for 7-9 hours of uninterrupted sleep each night. Research has shown that sleep deprivation can significantly impact insulin sensitivity. A study published in Diabetes Care found that chronic insufficient sleep impairs insulin sensitivity in women, independent of changes in body weight. Another study in JAMA Internal Medicine highlighted that short sleep duration (less than 6 hours per night) is associated with a higher risk of developing insulin resistance and Type 2 diabetes.

• Alcohol Control: Alcohol consumption is not much recommended for individuals with diabetic conditions. Alcohol has unpredictable effects on blood sugar levels and excessive alcohol consumption could lead to hypoglycemia or dangerously high blood sugars. Studies suggest limiting the drinks to one drink per day for men and two for men.
• Alcohol consumption is generally not recommended for individuals with diabetes due to its unpredictable effects on blood sugar levels. Excessive alcohol intake can lead to hypoglycemia (dangerously low blood sugar) or dangerously high blood sugar levels. The American Diabetes Association (ADA) suggests limiting alcohol consumption to one drink per day for women and up to two drinks per day for men. Studies have shown that alcohol can interfere with blood sugar control and reduce the effectiveness of diabetes medications. A study published in Diabetes Care found that alcohol consumption can cause significant fluctuations in blood glucose levels, especially when consumed on an empty stomach. Additionally, alcohol has a high caloric content, which can contribute to weight gain and increased insulin resistance.

• Quit Smoking: Smoking significantly increases the risk of elevated blood sugar levels by raising nicotine levels in the body. Nicotine alters the way your body uses glucose, making cells less responsive to insulin and leading to higher blood sugar levels. Additionally, smoking increases the risk of other chronic illnesses associated with diabetes, such as cardiovascular disease, kidney disease, and vision loss. Research has shown that smokers are 30-40% more likely to develop Type 2 diabetes compared to non-smokers. For those already diagnosed with diabetes, smoking can exacerbate the condition and make it more challenging to manage blood sugar levels. A study published in Diabetes Care found that people with diabetes who smoke often require larger doses of insulin to control their blood glucose levels.

Hydration: Dehydration causes the rise of blood sugar levels by increasing the concentration of Glucose in the bloodstream. Staying adequately hydrated is a key function to balance the regular blood sugars. This hydration should be preferably water, as diabetic individuals should avoid sugary drinks such as energy drinks or sodas since they can cause a spike in the blood sugar levels.

• Boosts Immunity: Boosting the immune system is one of ginseng’s health benefits. A study involving mice with lung infection concluded: “that a ginseng extract treatment induced a Th1-like immune response (cellular immune response) in the mice with Panax aeruginosa lung infection”.  
• Increased Energy: In today’s society with everyone on the go, individuals tend to sacrifice sleep for more time to do things. Even though there are many remedies for low energy, studies on ginseng suggest “Ginseng is a promising treatment for fatigue. Both American and Asian ginseng may be viable treatments for fatigue in people with chronic illness.” 
• Lowers Blood Glucose: Glucose is an important fuel for our bodies but sometimes too much in the blood is not a good thing. Also having high blood glucose is the main factor for developing/having diabetes. Like many other diseases, there are medications but if individuals wanted to take a natural approach a study was done on the effects of ginseng for diabetes and resulted that “the anti-diabetic effect of ginseng is positive for type 2 diabetic patients but has no significant impact on prediabetes or healthy adults”, which the difference is important to notice for individuals that have other types of diabetes. 

• May Help Reduce Flu Symptoms: Influenza, a.k.a the flu is a viral infection that affects millions of people every year. While getting the flu shot annually can help reduce the chances of getting ill from the flu, ginseng has been show to help shorten the flu if you do catch it. In a study on the Korean red ginseng (KRG) and its effects on influenza-like illness (ILI) the results concluded: “if this study will be successfully performed, the KRG extract may offer beneficial effects in reducing ILI incidence”. 

• Lowers Stress: In our overstimulated society, many individuals are finding themselves perpetually stressed out. Ginseng has been traditionally used as a remedy to fight stress- with one study finding it “provides a potential approach to regaining homeostasis after abnormal physiological changes caused by the stress of everyday life. The efficacy of this preparation has been demonstrated in various experiments conducted using human cells and animal models.” 

• Boosts Brain Health and Function: Cognition is known as the mental action or process of acquiring knowledge and understanding through thoughts, experiences, and the senses. Many different diseases affect this process, one being Alzheimer’s disease. In an attempt to find natural solutions, one study was done with Korean red ginseng (KRP) on cognitive performance in humans. The results “suggest that the decreased latency in ERP is associated with improved cognitive function.” 

• Lowers Blood Pressure: In the United States, blood pressure is often called the silent killer because it may not show symptoms. It can also put people at risk for heart diseases, heart failure, and stroke. Ginsent’s affect on blood pressure has been studied multiple times and it was concluded that “a mixed aqueous extract of salvia miltiorrhiza and P. notoginseng demonstrated anti-hypertensive effects by inhibition of arterial myogenic responses. The collective observations indicate that ginseng normalizes blood pressure and improves blood circulation.” 

• Improves Liver Function: The liver is an important organ of the body, known for metabolizing food, excreting waste, and producing bile. Since ginseng is known to have anti-inflammatory properties, it has been used in studies that test it’s efficacy in treating several diseases, including alcoholic liver disease, non-alcoholic fatty liver disease, and hepatitis. This review illustrates that “Ginseng and its principal components, ginsenosides, have shown a wide array of pharmacological activities including a beneficial role in the regulation of liver functions and the treatment of liver disorders of acute/chronic hepatotoxicity, hepatitis,” and many others.

• May Help with Erectile Dysfunction: This condition is when a male can not get or keep an erection firm enough for sexual intercourse. It is known to be a common issue for males in the U.S. While there are several different pharmaceutical medications to treat this, there are also studies that “provide suggestive evidence for the effectiveness of red ginseng in the treatment of erectile dysfunction.” 
• May Aid in Reducing Tumors: Cancer is a condition that still holds many mysteries to the health/medical community. It can affect any organ or part of the body and its treatment is known to be very taxing. The studies on the use of ginseng in treating tumors are promising, and conclude that “good evidence from in vitro and in vivo animal studies showing enhanced antitumor effect when ginseng is used in combination with some anticancer drugs”. 

Varicose veins and what they are

Varicose veins are enlarged, bulging veins located just under the skin’s surface, typically appearing blue or purple. These veins most commonly develop in the lower half of the body, including the legs, calves, ankles, and feet. While often perceived as a cosmetic concern, varicose veins can lead to significant health issues if left untreated. According to the Mayo Clinic, symptoms such as aching pain, swelling, and a heavy feeling in the legs can indicate the presence of varicose veins. Additionally, untreated varicose veins can result in complications like ulcers, blood clots, and chronic venous insufficiency. Understanding the risks and early signs of varicose veins is crucial for maintaining leg health and preventing serious complications.

Symptoms to recognize

The first noticeable symptom of varicose veins is often the appearance of blue or purple veins, which can develop individually or in clusters. A feeling of heaviness or sluggishness in the legs is another common warning sign. Pain or discomfort, such as aching or soreness in the legs, is also frequently reported. Additionally, skin discolorations can occur due to ulcers or sores developing on the skin. Sudden swelling in the legs, feet, and ankles is another symptom that may indicate the presence of varicose veins. According to the Mayo Clinic, these symptoms can lead to more serious complications if left untreated, such as ulcers, blood clots, and chronic venous insufficiency. Studies have shown that up to 30% of adults may develop varicose veins at some point in their lives.

Causes and Risk Factors

If you have a family history of varicose veins, your risk of developing them increases significantly. Women undergoing hormonal changes, such as menopause, pregnancy, or those taking birth control, are also at higher risk. Lifestyle factors, including prolonged standing or sitting, contribute to the development of varicose veins due to reduced blood circulation. Obesity or excess weight exerts additional pressure on blood vessels, further impairing circulation and leading to varicose veins. Tobacco use and smoking also elevate the risk. According to the Cleveland Clinic, these factors collectively contribute to the prevalence of varicose veins, which affect up to 30% of adults. Studies have shown that hormonal changes and obesity are particularly significant risk factors.

How to prevent them

Reducing the risk of developing varicose veins involves several lifestyle adjustments. Maintaining a healthy weight is crucial not only for overall health but also for leg health, as obesity is strongly linked to the development of varicose veins. Regular movement is essential, especially if you stand or sit for long periods. Taking breaks to walk or stretch can significantly improve blood circulation. Quitting tobacco use can be challenging, but it significantly lowers the risk of varicose veins and benefits overall well-being. Wearing compression socks or stockings can enhance blood circulation and reduce vein pressure. Additionally, avoiding tight clothing can help prevent restricted blood flow.

Treatment Options 

Home treatments for varicose veins can be quite effective in managing symptoms and improving leg health. Elevating your legs whenever possible helps reduce pressure on the veins and promotes better blood flow. Wearing medical-grade compression stockings is one of the most effective home remedies. These stockings prevent veins from dilating and can alleviate symptoms such as throbbing, aching, and itching. Maintaining a healthy diet rich in fiber, flavonoids, and potassium can also help alleviate symptoms. Foods high in these nutrients support vascular health and reduce inflammation. Lastly, massages can temporarily reduce swelling and discomfort by improving circulation.

Coconut Oil

Coming from coconuts, Coconut oil is one of the most versatile oils out there. Due to the large amounts of fatty acids in it, coconut oil is great for hair since it can penetrate the hair shaft deeply without evaporating. Coconut oil is also available in different forms- refined, unrefined, and extra-virgin. 

Coconut Oil is great for all hair types and is usually recommended for those with dry or damaged hair. It protects hair from heat damage, prevents hair loss, promotes healthy hair growth, helps the hair retain moisture, and more. It also leaves the hair smelling delicious.

Almond Oil

Made from the internal kernel of the almond, Almond oil contains vitamin E, fatty acids, proteins, and more. These nutrients help reduce hair breakage and promote hair growth.

Almond Oil is great for those with dry & damaged hair, dandruff, and those with slow hair growth and hair loss. With being viscous at room temperature, we suggest microwaving a small amount before applying to the scalp. We also suggest using it on the ends of the hair after washing. 

Olive Oil

Not just used for cooking, Olive Oil helps the hair out in numerous ways. Contains squalene and oleic acid, both of which are moisturizing chemicals. It is also a good ingredient to use to fight dandruff when it’s mixed with lemon juice. 

 Olive Oil is great for those with damaged, dull, dry or frizzy hair, and hair that is dandruff-prone. 

Argan Oil

 Also known as Moroccan Oil, Argan Oil is known as a protective oil. It is gold in color, so is nicknamed as “liquid-gold”. It moisturizes your hair and scalp and protects the hair from everyday damage. It reduces breakage and split-ends and keeps the scalp healthy. It also helps to prevent hair loss for thicker, fuller hair. 

Suggested for dry, brittle, or frizzy hair that is frequently styled and is exposed to heat. Also suggested for those with greasy hair. 

Castor Oil

Pressed from castor beans, Castor Oil is one of the most well-known oils for hair growth. Loaded with vitamin E, proteins, and minerals, Castor oil is great for softening the hair and locking in moisture. 

It is great for those with a dry or flaky scalp and brittle hair. It increases blood flow to the scalp and promotes hair growth.

Tea Tree Oil

Being another hair growth oil, tea tree oil is used by many. It has antimicrobial and cleansing properties and prevents dryness and dandruff. Helps the hair absorb nutrients and stimulates dormant hair follicles, it is known as one of the best for hair growth and thickness. 

Great for all hair types and textures, this oil is highly recommended for everyone.  

Amla Oil

Extracted from the Amla fruit, this oil is used commonly in India. Used frequently in eastern medicine, this oil contains a lot of vitamin c, nutrients, and minerals. Soothes scalp inflammation, helps to regulate oil production, and hydrates the hair shaft.

Good for all hair types, but recommended for dry and damaged hair the most.

Bhringraj Oil

Extracted from the bhringraj plant, and known in english as “false daisy”, this hair oil is thought to contain magical properties due to its amazing hair growth benefit. Besides promoting hair growth, this oil is great for dandruff reduction and slowing the development of gray hairs. 

Suggested for those wanting to grow their hair, have trouble with dandruff, and want to make their scalp healthier. 

Jojoba Oil

Another hair oil containing high amounts of fatty acids, Jojoba oil is best for moisturizing the hair. Used in many shampoos and conditioners, this oil helps to restore dull hair and make the hair softer. It also is a great oil for dandruff control and dry scalp. 

Recommended for all hair types, but more so for those with dry scalp and dandruff.

Avocado Oil

Formed from the fruit of the avocado, avocado oil is great to use for preventing hair breakage. This oil contains high amounts of Vitamin E, which fights hair loss. 

Recommended the most for curly hair, it provides strength and moisture.

Fortunately, numerous studies have found that adopting healthy lifestyle habits can significantly lower your risk of colorectal cancer. We have compiled the top ten ways to reduce your risk of colorectal cancer!

Routine Colorectal Cancer Screening
Men and women should start getting screened at 45 years old or earlier if there is a family history of colorectal cancer. Colorectal cancer screenings use a flexible camera to search for polyps, or precancerous growths, within the colon and promptly remove them. Identifying and removing polyps early on can successfully eliminate the risk of colorectal cancer and the need for surgery! Because symptoms are not obvious, routine screenings will give you that peace of mind.

Limit Red Meat and Processed Meat
Multiple large-scale studies have found an association between high intake of red meat and processed meat with increased risk of colorectal cancer. In the research conducted by the World Cancer Research Fund, researchers concluded that for every 100 gram portion of red meat eaten daily, the risk of colorectal cancer rises by 17%.

Processed meats, in particular, have been linked to colorectal cancer due to the presence of carcinogenic compounds that form during curing and smoking. These compounds can damage DNA within cells of the digestive system, triggering genetic mutations that can lead to cancer. Components in processed meats like nitrates and nitrites have also been shown to promote colorectal cancer growth.

In summary, high consumption of red and processed meats, through both epidemiological and biological mechanisms, appears to increase the risk for colorectal cancer. Limiting intake of these meats may help lower your risk.

Managing Body Weight
Multiple large studies have found an association between higher body weight and increased risk of colorectal cancer. According to data from the American Cancer Society, obese individuals have a 60% higher risk of developing colorectal cancer compared to individuals of normal weight.

Several potential mechanisms may explain this link. Excess body fat is associated with higher levels of insulin and insulin-like growth factors, which can promote the growth and survival of colorectal cancer cells. Fat tissue also secretes inflammatory molecules that may damage DNA and contribute to cancer development. Additionally, higher BMI has been found to disturb gut microbes in ways that promote colorectal tumor formation.

The evidence is clear that higher body weight significantly elevates risk for colorectal cancer, likely through hormonal, inflammatory, and microbiome alterations. Even modest weight loss through diet and exercise has been shown to reduce colorectal cancer risk. Managing a healthy body weight should therefore be a priority for colorectal cancer prevention.

Maintain Physical Fitness
Many studies have found that more sedentary lifestyles are linked to higher risks of colorectal cancer recurrence and mortality. Conversely, routine exercise significantly reduces the risk of developing and dying from colorectal cancer.

Regular physical activity provides several benefits that can help prevent colorectal cancer. Exercise reduces body fat and lowers inflammation, both of which are associated with colorectal cancer risk. Exercise also improves bowel motility and frequency, allowing less time for potential carcinogens to accumulate in the colon.

Research suggests that colorectal cancer survivors who exercise at least 150 minutes per week have a significantly lower risk of cancer recurrence and death compared to inactive survivors. Simply starting an exercise program after a cancer diagnosis may improve survival rates by as much as 60%.

In summary, exercise represents a promising lifestyle intervention for both colorectal cancer prevention and survival among those with existing cancer. Incorporating regular physical activity should be a priority.

Consume Foods Rich in Probiotics
Fermented foods rich in probiotics have been linked to a reduced risk of colorectal cancer through their effects on the gastrointestinal microbiome and immune system. Probiotics can promote a healthy balance of gut bacteria that helps prevent abnormal bacterial growth and generation of carcinogenic metabolites. Additionally, probiotics can lower inflammation in the colon by modulating immune cell activity, which is important since chronic inflammation contributes to colorectal cancer development.

Fermented foods like kimchi, miso, kefir and yogurt contain high concentrations of various probiotics like Lactobacillus and Bifidobacterium that can exert beneficial effects once consumed. A large review study found that regular intake of probiotics, especially from fermented dairy products, was associated with a significantly lower risk of colorectal cancer.

Want to incorporate more probiotics into your meals? Check out our list of the top ten health benefits of Kombucha!

Quit Smoking
Numerous studies have confirmed the strong association between smoking and increased risk of colorectal cancer. A 2020 meta-analysis of 61 studies found that current smokers have a 40% higher risk of developing colorectal cancer compared to those who have never smoked. The risk increases with duration and intensity of smoking, with some studies reporting up to 60–100% increased risk among long-term heavy smokers.

The mechanisms by which smoking raises colorectal cancer risk are multifaceted. Cigarette smoke contains numerous carcinogens that can cause direct DNA damage in colon cells. Smoking also generates oxidative stress and chronic inflammation in the colon – two processes involved in colorectal tumorigenesis. In addition, smoking alters the gut microbiota in ways that promote colorectal carcinogenesis.

There is also evidence that quitting smoking can significantly lower colorectal cancer risk over time, indicating smoking cessation as an important prevention strategy.

Limit Alcohol

Multiple large-scale studies have found that alcohol consumption, even at moderate levels, is associated with an increased risk of colorectal cancer. A 2019 meta-analysis of 36 studies found that each drink (12 oz beer, 5 oz wine, or 1.5 oz liquor) consumed per day was linked to a 7% increase in colorectal cancer risk. The risk rose further with higher levels of alcohol intake, with two or more drinks per day associated with up to a 50-60% increased risk.

The mechanisms by which alcohol raises colorectal cancer risk are not fully understood but likely involve the carcinogenic effects of acetaldehyde, a byproduct of alcohol metabolism. Acetaldehyde can damage DNA and cause chromosomal abnormalities in colon cells. In addition, alcohol impairs folate status in the body, which is important for maintaining DNA stability and reducing colorectal cancer risk.

Fortunately, research suggests that limiting or discontinuing alcohol consumption can help lower your risk of colorectal cancer over time. By reducing your alcohol intake, you can distance yourself from this preventable disease.

Eat More Whole Grains

Whole grains are an important part of a colorectal cancer-preventative diet due to their fiber and nutrient contents. According to several large studies, higher intakes of whole grains are associated with a significantly lower risk of colorectal cancer compared to lower intakes.

Whole grains contain both soluble and insoluble fibers that help maintain healthy bowel movements and reduce transit time of waste through the colon. This lower stool exposure time to potential carcinogens lowers colorectal cancer risk. Whole grains also contain B vitamins and minerals like magnesium that play critical roles in DNA maintenance and repair – processes that, when impaired, can allow mutations to accumulate and trigger cancer.

In contrast, studies have found that higher intakes of refined grains are linked to a higher colorectal cancer risk. Refined grains lose much of their fiber and nutrient contents during processing, allowing for longer stool transit times and reduced protection against DNA damage. One study found a 27% higher risk of colon cancer in people with diets high in refined grains compared to whole grains.

Adding more whole grains like quinoa, amaranth, bulgur wheat and oats into your diet is an easy way to reduce your risk of colorectal cancer. Aim for at least 3 servings of whole grains per day.

Limit Foods with Preservatives
Research has found an association between consumption of cured, smoked and salted foods with preservatives, as well as ultra-processed foods in general, and higher risks of colorectal cancer.

Many cured and smoked meats contain nitrites and nitrates used as preservatives that can form carcinogenic N-nitroso compounds during digestion. Multiple large studies have found that a higher intake of nitrite- and nitrate-preserved meats is directly linked to greater colorectal cancer risk.

A 2022 meta-analysis of 19 studies also found that higher consumption of ultra-processed foods – which tend to be high in saturated fat, sugar, and salt – was associated with a significantly elevated risk of colorectal cancer. The results indicated a 12% higher risk for each 10% increase in calories from ultra-processed foods.

The link is believed to result from various carcinogenic compounds in preservatives and additives, as well as the pro-inflammatory effects of the unhealthy macronutrient profiles of these processed foods. Overall, limiting cured, smoked and salted meats and processed foods in favor of whole foods may help lower your colorectal cancer risk.

Look for Symptoms
Colorectal cancer may not cause symptoms in its early stages, but as the disease progresses, several signs and symptoms can develop. Some of the most common symptoms of colorectal cancer include: blood in the stool or rectal bleeding, unintended weight loss, and feeling like you still need to empty your bowels after having a bowel movement.

Other potential symptoms of colorectal cancer include changes in bowel habits, abdominal pain or cramping, weakness and fatigue, and narrow stools. While common health issues can also cause these symptoms, it is important to see a doctor if symptoms persist or worsen over time, as these may indicate colorectal cancer.

Colorectal cancer is often curable if caught early, but survival rates drop significantly for advanced-stage disease. As up to 90% of deaths from colorectal cancer occur in people whose cancer has spread, any sudden change in bowel habits, unexplained rectal bleeding or weight loss should be evaluated by a physician.

Early detection through prompt evaluation of symptoms and recommended screening can substantially reduce colorectal cancer incidence and mortality.

It’s hard to believe that you could have PCOS and not know it. But the symptoms of this condition can be subtle and hard to spot, especially if you don’t know what to look for.

PCOS stands for polycystic ovary syndrome, and it affects all kinds of women, including those who are just getting started in their reproductive lives. It’s also common among women who’ve been using hormonal birth control for a long time (more than 5 years). It is a condition in which the ovaries produce too much androgen (a male sex hormone). The name of the syndrome describes the sac-like cysts that sit on the ovaries of women with PCOS. However, not everyone with PCOS develops cysts.

There are many symptoms that can suggest that you may have PCOS and it is important to get these checked out with your doctor to make sure you are getting the treatment you need. Read more to find out 10 signs that you may have PCOS:

Irregular periods

Have you been wondering why your period just isn’t normal?

One of the most common symptoms that can point towards having PCOS is period irregularity. This means you may not even have a period or have your periods spaced out at irregular intervals. When on your period, it might be very heavy or very light. You may even have spotting between periods.

If this sounds like you, it’s time to talk to your doctor about getting tested for PCOS!

Infertility

If you’re having trouble conceiving and want to know if PCOS may be the cause, it’s important to understand what this condition is and how it affects your body.

As one of the most common causes of infertility, this means it may be due to PCOS. In fact, 1 in 5 women who have difficulty conceiving have PCOS. Due to the release of the male hormone androgens, your ovaries may not release an egg that can allow you to get pregnant.

Because of PCOS, your body may not produce enough progesterone, which is needed to sustain a pregnancy.

Excessive Hair

The presence of excessive hair growth in areas such as the jaw, chest, back, and buttocks is another sign you may be dealing with PCOS. Better known as ‘Hirsutism’, these hairs are dark and coarse like mens (we have the male androgen hormones to thank for that!).

A common misconception about Hirsutism is that it only occurs on a woman’s face or chest area. This is not true. In fact, women with PCOS often develop excess hair growth all over their bodies including the armpits, upper lip and chin area, arms and legs.

If you have been experiencing any of these symptoms above then it may be worth speaking with your doctor to get tested for Polycystic Ovarian Syndrome.

Thinning Hair

While PCOS can cause overgrowth of hair in different areas of the body, it can also cause thinning of the hair on the scalp. This is known as androgenic alopecia.

Androgenic alopecia is caused by increased levels of male hormones like testosterone and dihydrotestosterone (DHT). These hormones are responsible for hair growth on your body.

However, high levels of these hormones result in high production of scalp cells called dermal papillae, which causes the hair follicle to shrink and eventually fall out. This results in thinning of your hair and eventual baldness if left untreated.

Acne

If you notice a sudden change in your skin, it could be a sign that you are dealing with polycystic ovary syndrome (PCOS).

This hormonal imbalance can affect your body in a number of ways, including causing acne on your face, chest, and upper back. The severity of the acne can vary from person to person. The first thing to look out for is an increase in oil production. This can cause acne to appear on the face and chest, as well as clogged pores and blackheads on the upper back. Another sign of this imbalance is dryness; this could be due to low levels of estrogen or high levels of testosterone. The third major symptom is inflammation—this can lead to redness, swelling, or even scarring if left unchecked!

Weight gain

Weight gain is common for those dealing with PCOS, even if there isn’t a change in diet. The truth is that weight gain is one of the most common symptoms of PCOS. Women who are obese are also susceptible to having PCOS with worse symptoms.

If you’re dealing with PCOS, you may be wondering how to manage your weight.

While there are no specific diet recommendations for women who have PCOS, one thing you can do is make sure that you eat a balanced diet and get at least 150 minutes of exercise every week.

If you have PCOS and have been trying to lose weight but aren’t seeing results, it’s possible that your hormones are to blame. Hormonal imbalances can lead to increased hunger and cravings for high-calorie foods, which can make it difficult to lose weight.

Dark Skin Patches

PCOS can cause changes in appearance of skin.  Dark, velvety patches around the arms, neck, and groin area are called acanthosis nigricans. Usually caused by insulin resistance due to PCOS, this can be easily treated.

Some women with PCOS experience acanthosis nigricans (AN), a darkening of the skin that occurs in the folds of the armpits, neck, groin or under the breasts. While AN is not a serious condition, it can be distressing for women who experience it. AN usually appears as velvety brown or black patches that vary in size from less than an inch to several inches across. The dark patches often have a rough texture and may itch or feel rough to the touch.

Acanthosis nigricans most often affects people with type 2 diabetes and pre-diabetes. But women who have polycystic ovary syndrome (PCOS) may also develop it because they tend to have higher levels of insulin and insulin resistance than women without PCOS do.

Skin Tags

You might be surprised to find out that skin tags are a possible symptom, although a less common one. While most of the time this condition is characterized by dark patches of skin and facial hair, it’s not uncommon for people with PCOS to develop skin tags too.

These little flaps of extra skin usually appear anywhere on the body—including on the neck or face—and can be removed relatively easily. If they’re causing discomfort or aren’t something you want to look at every day, talk to your dermatologist about getting them removed.

Pelvic Pain

You’re not imagining it, and you’re not alone.

Pelvic pain is a common symptom of polycystic ovarian syndrome (PCOS).

The cysts that form with PCOS can cause pelvic pain, described an ache or sharp pain in the lower abdomen. It’s a symptom that many women with PCOS experience, and it can be really hard to treat—but it’s also one of the easiest symptoms to treat once you know what you’re dealing with.

If you’re experiencing pelvic pain, talk to your doctor. If they don’t seem to be able to help or know what’s going on, get a second opinion—and if they still don’t have any answers for you, keep looking until someone does!

Mood Disorders

Women with PCOS are three times more likely to experience depression and anxiety than their counterparts. This is not just a statistic, it’s a reality that can have a huge impact on your life.

Women with PCOS deal with symptoms like irregular periods, infertility, and unwanted facial hair. But did you know that they also have an increased chance of developing mood-related disorders like depression, anxiety, even eating disorders?

The numbers speak for themselves: ¼ of women who deal with PCOS often have mood-related disorders. And this isn’t just a statistic—it’s real life! This can include depression, anxiety, even eating disorders, and more. A study done in 2016 showed that women with PCOS were three times more likely to experience depression and anxiety than their counterparts.

According to a 2021 survey by the American Psychological Association, 79% of employees report work-related stress impacting them in the last month. A staggering 44% report physical fatigue, 32% report emotional exhaustion, and 26% report decreased motivation or interest in their work. These statistics illustrate how widespread the burnout problem has become.

Burnout significantly impacts both well-being and productivity. People experiencing burnout often struggle with chronic fatigue, difficulty focusing, lack of motivation, physical symptoms, emotional outbursts, cynicism and social withdrawal. At work, this results in missed deadlines, poor performance, job dissatisfaction and high turnover. For students, it leads to poor academic outcomes and lack of interest in learning.

While the causes of burnout are complex, prolonged stress is a leading contributor. Other factors like lack of control over work or school demands, lack of social support, work-life imbalance and high workload can also increase the risk of burnout. The good news is there are steps that can be taken to prevent and address burnout.

Here are HFR’s 10 signs you may be experiencing burnout:

1. Lack of Motivation: One of the most common signs of burnout is a lack of motivation. If you find yourself struggling to get out of bed in the morning or feeling unmotivated to complete tasks at work, it may be a sign that you are experiencing burnout. This is because burnout can affect your sense of purpose and leave you feeling disillusioned with your work.

Burnout and a lack of motivation are common issues that can impact both students in school and employees in the workplace. Students may find it challenging to focus on schoolwork, leading to poor academic performance and decreased interest in learning. Meanwhile, employees may struggle to find enthusiasm for their work, leading to decreased productivity and job satisfaction. Both situations can be detrimental to overall well-being and may require interventions such as self-care practices or seeking support from a counselor or supervisor.

2. Decreased Productivity: If you find that you are struggling to complete tasks that you were once able to do easily, or if you are making more mistakes than usual, it may be a sign that you are burned out. This is because burnout can affect your ability to focus and concentrate, making it difficult to get things done efficiently.

When an individual is experiencing burnout, they may struggle to complete tasks or projects efficiently, leading to decreased productivity. In school, burnout can lead to missed deadlines, incomplete assignments, and poor grades. In the workplace, burnout can lead to missed deadlines, incomplete projects, and decreased job performance. This can result in a negative cycle where the individual becomes more overwhelmed, leading to further burnout and decreased productivity. Addressing burnout and finding ways to manage stress can be crucial in preventing decreased productivity and maintaining overall well-being.

3. Chronic Fatigue: Chronic fatigue is another common symptom of burnout. If you find that you are constantly tired, even after a full night’s sleep, it may be a sign that you are experiencing burnout. This is because burnout can drain your energy reserves, leaving you feeling exhausted and unable to perform at your best.

When someone experiences burnout, they may feel physically, emotionally, and mentally drained, which can contribute to chronic fatigue. This can make it difficult to focus on daily activities, causing a decrease in productivity and motivation. Chronic fatigue can also lead to physical symptoms such as headaches, muscle pain, and digestive issues. It is essential to address burnout and take steps to manage stress to prevent chronic fatigue and its negative impact on overall health and well-being.

4. Emotional Exhaustion: If you find that you are easily overwhelmed by your emotions or that you are more irritable than usual, it may be a sign that you are burned out. This is because burnout can deplete your emotional reserves, leaving you feeling drained and emotionally exhausted. 

Burnout can also contribute to emotional exhaustion, a state of feeling emotionally drained and unable to cope with day-to-day stressors. When someone experiences burnout, they may feel overwhelmed, frustrated, and powerless, leading to emotional exhaustion. Emotional exhaustion can manifest in a range of symptoms, including irritability, difficulty concentrating, and a feeling of detachment from others. 

This can make it challenging to maintain healthy relationships and cope with stressors, leading to a negative impact on overall mental health. Addressing burnout and taking steps to manage stress can be crucial in preventing emotional exhaustion and promoting emotional well-being.

5. Physical Symptoms: Burnout can also manifest in physical symptoms such as headaches, stomachaches, and muscle tension. If you find that you are experiencing these symptoms frequently, it may be a sign that you are experiencing burnout. This is because burnout can affect your physical health, leaving you feeling tense and achy.

6. Lack of Enjoyment: Burnout can also lead to a lack of enjoyment in activities that you once found pleasurable. If you find that you are no longer enjoying hobbies or activities that you used to love, it may be a sign that you are burned out. This is because burnout can affect your ability to experience pleasure and enjoyment.

This can lead to a lack of motivation and disengagement, making it challenging to complete tasks or projects. In school, this can lead to decreased academic performance and a lack of interest in learning. In the workplace, this can lead to decreased job satisfaction, decreased productivity, and increased turnover rates.

7. Cynicism: If you find that you are becoming more cynical or negative in your thinking, it may be a sign that you are experiencing burnout. This is because burnout can affect your outlook on life and leave you feeling pessimistic.

In a study, cynicism was a significant partial mediator of the emotional exhaustion and professional inefficacy relations with three outcome variables, linking to increased task performance, contextual performance, and prosocial behavior. This is one of the few studies that uses the burnout process model to examine the links between burnout and performance and prosocial behavior.

8. Difficulty Concentrating: If you find that you are easily distracted or that you are having trouble focusing on tasks, it may be a sign that you are experiencing burnout. This is because burnout can affect your cognitive abilities, making it difficult to stay focused and engaged.

This can manifest a range of symptoms, including forgetfulness, distractibility, and a reduced ability to problem-solve. In school, this can lead to poor academic performance and difficulty retaining information. In the workplace, this can lead to missed deadlines and decreased job performance. Addressing burnout and finding ways to manage stress can help improve concentration and focus, leading to improved academic or job performance and overall well-being.

9. Withdrawal: Burnout can also lead to withdrawal from social situations. If you find that you are avoiding social activities or withdrawing from friends and family, it may be a sign that you are burned out.

This is because burnout can affect your desire for social interaction, leaving you feeling isolated and disconnected. When an individual is experiencing burnout, they may feel emotionally and physically drained, leading to a lack of motivation to interact with others. This can manifest in a range of symptoms, including withdrawing from social events, avoiding coworkers or classmates, and a feeling of disconnection from friends and family. This can have a significant impact on mental health, leading to increased feelings of depression and anxiety.

10. Increased Substance Use: Finally, burnout can lead to increased substance use. If you find that you are using alcohol, drugs, or other substances more frequently than usual, it may be a sign that you are experiencing burnout.

This is because burnout can lead to a sense of hopelessness and a desire to escape from your problems. When an individual is experiencing burnout, they may feel emotionally and mentally drained, leading to a lack of motivation to cope with stress in a healthy way. Substance use can provide a temporary escape from feelings of stress and anxiety, leading to a negative cycle where substance use further contributes to burnout. This can have a significant impact on physical and mental health, leading to addiction and other health problems.

• Avoid Hairstyles that Pull on the Hair 

Oftentimes, the hairstyles we lean towards are the ones that are super tight and pull on our scalp. Hairstyles such as tight ponytails, tight braids, high buns, etc are all pulling on the hair at the root, potentially causing excessive hair loss and damaging the hair due to breaking and thinning the hair. Hair loss caused by tight hairstyles is also called traction alopecia. By the constant tight hairstyles and pulling the hair from the root, many people start to experience excessive hair loss and even balding due to the harm and stress that is being put on the hair follicles.

• Cutting Down on the Amount of Heat Being Put on Your Hair Through Styling Tools

Avoiding heat styling tools like curling irons, straightening irons, hot combs, etc. all play a huge part in damaging your hair and breaking the hair shaft. Flat irons and curling irons can damage 85% of your hair’s proteins like keratin and cause your hair to have split ends, and become brittle and dry. All of these factors will eventually lead to hair breakage and loss so why not only use styling tools for special occasions?

• Avoid Chemical Treatments and Bleaching Your Hair

Bleaching your hair and or chemical treatments like getting perms, or permanent hair color. etc. also have bad effects on the overall health of your hair causing damage to the hair and scalp. Chemical damage to the hair is directly affecting the follicles of your hair which explains why one may experience extensive hair loss and shedding if these services aren’t being done by a certified professional. An alternative to average hair color and other chemical treatments is consulting with your hairdresser about vegan/ organic hair dyes or using products that contain certain elements such as ammonia and peroxide. 

• Using Shampoos for Your Hair Type

Finding the right shampoo for your hair’s needs and hair type is a crucial step in keeping your hair healthy. Not only does everybody have different hair types, but everyone also has different hair textures and hair needs. All shampoos contain many different ingredients and some of these ingredients have been linked to hair loss. Although regular washing is important to keep your hair and scalp clean, using shampoos that contain sulfates, parabens, and formaldehyde can strip your natural hair of oils and nutrients leading to hair loss. With all this being said, it is essential to do your research on not only just the ingredients on shampoo brands but also make sure you are purchasing shampoos that cater to your specific hair type and texture!

• Using Coconut Oil To Prevent Hair Damage

Using natural and virgin oils on your hair is one of the most recommended ways to prevent hair loss and excessive damage. Coconut oil contains fatty acids that have been shown to penetrate the hair follicles and the hair shaft which reduces the protein loss of hair. Coconut oil can be used in many different ways varying depending on your hair type and hair texture. If your hair is on the drier side, you can massage your scalp and hair with coconut oil, leaving it overnight or it can even be used as a post-wash treatment. Studies have shown that when coconut oil is applied to the scalp, it helps enrich the scalp’s microbiomes which makes the scalp as well as the hair follicles healthier, preventing hair breakage and shedding.

• Eating a Mediterranean Diet & High Protein Intake
  One of the significant factors that have to be considered when it comes to preventing hair loss is diet. Some of the most beneficial diets for preventing hair loss are the Mediterranean diet and a high-protein diet. A Mediterranean diet consists of a diet with a high intake of raw vegetables and fresh herbs which have been shown to slow the onset of hair loss. A high protein diet can also be very beneficial in halting hair loss due to protein in eggs, fish, nuts, chicken, turkey, and more containing those amino acids that serve as building blocks making the hair follicles stronger. A study was conducted in 2017 on a group of 100 people with hair loss. It was found that these participants had nutritional deficiencies, especially lacking the amino acids that serve as the building blocks of protein. 

• Massaging and Stimulating the Scalp

Massaging your scalp is one simple way to prevent hair loss and promote hair growth. It doesn’t involve any extra costs and it can be done on yourself. Massaging the scalp stimulates and encourages hair growth and thickness. The dermal papilla cells are targeted when massaging your scalp and these cells play a key role in the formation of hair, shedding and the regrowth cycle of your hair. Simply massaging the scalp with your fingertips has been shown to improve blood flow, promote hair growth and improve overall scalp health.

• Using Olive Oil to Deep Condition Your Hair

Olive oil is a great way to not only deep conditioning your hair but also oiling your scalp with olive oil protects it from dryness and prevents excess shedding and breakage. The elements of olive oil allow for one to use this essential oil as a conditioner but it also softens and strengthens the hair, preserves moisture within the hair shaft and even adds a little extra shine. As the diets were discussed earlier, olive oil is a key ingredient in the mediterranean diet which has also contributed to slowing down the process of hair loss. 

• Natural Remedies, Hair Masks, Vitamin Supplements

In many cases, natural ingredients, natural remedies, homemade hair masks and vitamins are the best answer to preventing hair loss. Supplements like ginseng and biotin are great ways to make sure you are receiving intake of nutrients needed for healthy hair. Ginseng has certain components that positively impact hair and also promotes hair growth by stimulating hair follicles. As far as hair masks go, these can be homemade by simply using the ingredients already in your home! Ingredients such aloe vera, yogurt banana, yogurt, avocado, eggs and many other foods can be thrown together and make a hair mask that will provide nutritional value to your hair. Preventing hair loss is something that can affect one’s confidence levels so why not take good care of your hair, take vitamins, and do hair masks routinely to prevent shedding of hair?

• Protecting Hair While Sleeping

One step that is often overlooked is how one takes care of their hair at night while sleeping. Little things such as avoiding sleeping with a tight ponytail or bun, and not going to sleep with your hair still wet can make a huge difference in the health of your hair. Preventing hair loss starts with making these little changes in your nightly routine can take your hair a long way! Some changes you can make are sleeping with a silk pillow case which has shown to prevent hair breakage overnight which was caused by the tangling and tugging on your hair, braiding your hair in a loose braid so that your hair is not being caught under your body weight and even drying your hair before bed. Sleeping with wet hair is when your hair is most vulnerable and it can weaken the strands of hair causing excessive breakage and shedding. 

Adaptogens are plants and herbs that have medicinal properties. They can aid in digestion, fighting stress, and maintaining proper heart health. The concept of adaptogens isn’t new, it actually goes back thousands of years. Many early civilizations used adaptogens as the primary source of medical aid. Even after centuries of advancement in western medicine, many countries in the east still rely on them. Rightfully so.

These adaptogens have powerful properties with little to no ill side effects. Here are the top 10 adaptogens out there and what they’re capable of:

Ginseng

Ginseng is perhaps a name that many are familiar with. Most people may find it in the tea section of their local markets. It’s a strong-tasting root with various properties.

This east Asian favorite has the ability to support the body’s inflammatory response. Helping it fight diabetes, stroke, heart disease, osteoporosis, rheumatoid arthritis, and asthma. It also has neurological effects such as supporting cognitive function, suppressing chronic stress, and improving mental performances.

If the taste of ginseng is too much for you, try enjoying it in a tea or supplement. It’s a super root that brings countless benefits and shouldn’t be passed up.

Ashwagandha

Ashwagandha is another ancient herb that’s been used for centuries. In Indian herbal medicine, it is the most important herb. Its name comes from Sanskrit and means “horse smell”. This is due to the strong odor it gives off.

It’s a small green herb that promotes a calming effect. It’s been known to reduce blood sugars, optimize blood pressure, and support immunity by promoting the production of T3 and T4 cells. 

Additionally, it can help fight stress and anxiety by enhancing adrenal function. Ashwagandha may also improve brain functions like task attention and boosting memory.

It also maintains the body’s hormone levels and is great for those struggling with stress-induced fertility issues like problems conceiving. For men, in particular, it’s said to have a healthy impact on sperm count and testosterone levels. Due to its strong smell and taste, people take it in a supplement form or as an extract.

Maca

The Maca plant isn’t only an adaptogen but also a “superfood”. It’s rich in calcium, fiber, protein, magnesium, and amino acids. It’s found in the Andes mountains of central Peru. 

Maca is a cruciferous vegetable and is harvested from high altitudes for its root. It exists in a range of colors from black to white and is usually dried and consumed as a powder.

Aside from its impressive nutritional value, it also increases libido in both men and women. Along with sexual desire, Maca also improves sperm quality in both infertile and healthy men. It reduces the prostate size in men as well. For women, it’s been proven to alleviate menopausal symptoms and help with women’s issues with bone health.

Maca improves physical performance and is commonly used by athletes. It enhances muscle growth, endurance, and overall strength. As for neurological properties, improves mood, learning, and memory. It also naturally balances hormone levels by boosting the hypothalamus and pituitary gland.

The Maca root has a nutty flavor to it. Some say it’s similar to butterscotch. You can easily incorporate it into your diet. You can add it to your smoothies, oatmeal, and even baked goods.

Rhodiola (Arctic Root)

Rhodiola, also known as the arctic root, is a herb that grows in the mountain ranges of Europe and Asia. People in Russia, Norway, Sweden, and other Scandinavian countries have been using it for centuries.

It’s the perfect herb for increasing stamina and decreasing fatigue and cortisol levels.

It is a natural herb for suppressing stress in various unknown ways. It also has the ability to fight some symptoms of depression. It aids the body’s immune system and alleviates chronic illnesses. Rhodiola also has the ability to cure sexual dysfunction in both men and women. 

The herb can also improve mental stamina along with physical performance. People who took Rhodiola in a study were able to exercise longer than those that took a placebo. In a study of cadets who took Rhodiola, they showed improvements in mental capacity and enhanced memory.

Additionally, Rhodiola may have anti-cancer properties by inhibiting the growth of cancer cells throughout the body. As for blood sugar, it can improve diabetes control. Rhodiola reduces blood sugar levels by increasing the number of glucose-carrying molecules.

Amla

The Indian gooseberry commonly referred to as amla, is a very nutritious fruit. Giving off a greenish color, it’s an odd combination of sour and bitter flavors. It’s a great source of Vitamin C, iron, and calcium.

Amla aids your immune system and helps you fight diseases. It’s been known to have anti-aging properties for a number of reasons. It fights the breakdown of collagen keeping the skin firm, prevents hair loss, and maintains your vision by improving the mitochondrial health of the eyes.

In animal studies, it’s been shown to kill various kinds of cancers. Due to its antioxidant powers, it prevents cancer and tumor growth as well.

For heart health, it reduces blood pressure, normalizes blood fat levels, prevents the formation of clots, and lowers blood sugar levels. According to a Dr. Shalini Minglani, amla makes the blood vessels stronger and thicker.

Although amla may have an unpleasant taste, it is commonly found candied and in jams. It is full of antioxidants and immune boosting compounds, and should definitely be in your daily diet.

Gotu Kola

Gotu Kola is an Asian leafy plant that is known as the “herb of longevity”. It’s found in the wetlands of southeast Asia, it’s commonly consumed as a juice, tea, or a leafy vegetable.

It is believed to have numerous medicinal benefits like treating Alzheimer’s, boosting memory, and improving mood. It’s often used by those that have poor blood circulation in their legs. It promotes blood circulation and prevents varicose veins and chronic venous insufficiency. 

The leafy adaptogen can heal wounds and scars; as well as reduce swelling. It contains healthy amounts of potassium, iron, calcium, and Vitamins A, B2, and C. 

Gotu Kola is often eaten fresh but can be taken as a supplement. Fresh Gotu Kola is used in many Asian dishes and has a sweet and bitter taste, with a grassy scent.

Siberian Ginseng (Eleuthero Root)

Siberian Ginseng, although similar in name, has nothing to do with the American or Chinese ginseng. This adaptogen is found in eastern countries like Russia and China. It is also known by the name eleuthero with the active ingredient being eleutheroside.

It’s supposed to be able to help the body cope with stress and handle physical fatigue. Siberian ginseng was commonly used to combat the cold and flu. It strengthens the immune system and helps fight illness and disease.

Siberian Ginseng also has been noted for its ability to fight herpes. The active ingredients reduce the severity of the symptoms of herpes simplex type 2 virus. A double-blind study showed that it reduced the number of herpes outbreaks.

Additionally, it enhances your overall mental, physical, and sexual abilities. It keeps you mentally alert, improves athletic performance and strength, and supports healthy menstruation in women and testosterone levels in men.

It can be taken in various forms: powder, liquid, capsule, tablet, cut root for tea, etc. Children are not allowed to consume it and you should consult your doctor before using this adaptogen.

Licorice

Used in both eastern and western medicine, licorice is one of the oldest adaptogens. The root has many medicinal properties and is used for numerous ailments. 

Licorice is used as a sweetener in candies and contains more than 300 antimicrobial and antiviral compounds. It is native to western Asia and southern Europe.

It reduces skin inflammation and is great for people suffering from eczema. It fights skin diseases by destroying bacteria infecting the skin. It’s also useful in promoting the accelerated healing of canker sores and various ulcers.

Small studies have concluded that licorice is great for sore throats. They noted that patients that were coming out of surgery were suffering from sore throat. This was caused by the breathing pipe that was inserted during surgery. They found that when the patients gargled licorice solution for 1-15 minutes, it reduced the severity of postoperative sore throat (POST).

Other uses include: fighting colorectal cancer, easing the pain of functional dyspepsia, and alleviating menstrual symptoms (like cramps and hot flashes).

Licorice is probably the tastiest adaptogen with amazing properties. Although it can be conveniently found in every market, you should consult a medical professional first before taking it.

Shilajit

Shilajit, also called mineral pitch, is a blackish-brown resin that comes from the breaking down of plants and minerals. This tar-like substance is found in the layers of rock in the Himalayan, Tibetan, and Altai mountains. It contains an important compound known as fulvic acid.

Fulvic acid acts as an antioxidant and slows the many aspects of aging. It reduces the free radicals and the cellular damage that is done to the body. 

Additionally, it improves brain function and is known to treat Alzheimer’s. Fulvic acid may block tau buildup, a key marker of Alzheimer’s syndrome and other mental ailments.

Shilajit also aids with problems concerning dementia, anemia, fatigue, chronic pain, and eczema. Although there isn’t much of an effect on blood pressure, it does lower cholesterol and triglyceride levels in the blood.

This adaptogen can also be taken to boost male testosterone levels and fertility as well as defend the body against viruses. A research study has noted shilajit’s ability to kill viruses like herpes.

Tulsi

Closely related to culinary basil, Tulsi is a medicinal herb native to India and Southeast Asia. It’s been used for 5000 years and has a peppery flavor and aroma. Also known as “holy basil” it is rich in Vitamin A and C, calcium, zinc, iron, and chlorophyll.

The herb has the potential to reduce the effects of asthma, bronchitis, flu, and other respiratory ailments. It is also taken to relieve anxiety and improve moods.

Tulsi reduces inflammation and helps those suffering from arthritis. Indians use it as an antiseptic for stings and itch, and even utilize it to kill bacteria in their mouth and as a breath freshener. 

This adaptogen reduces blood sugar, blood pressure, and most importantly, reduces stress. For some it can even lower symptoms of depression and lead to better sleep. Tulsi is mainly consumed in the form of teas by either boiling the leaves or using a power extract.

Heat

A study done in 2018 showed the positive effects heat had on cramps and relieving them via heat therapy. You can use a heating pad, patch, or heated towel to place over the affected areas to feel relief. 

Massage

Massage therapy has been found to effectively treat pain. In addition, massage therapy accompanied by essential oils to create aromatherapy has been further proven to ease the pain of things such as cramping. Options for oils to treat pain include lavender, peppermint, rose, and more. Mix these oils with one such as coconut to create a smoother spread between your hands and begin massaging the area.

Hydrate

When dealing with menstrual cramps, they can get so bad to the point of diarrhea and vomiting. When having those symptoms, your body can lose a lot of hydration, so it is important to keep hydrated in order to regain any lost water to keep your body functioning properly and even ease bloating (can cause worse cramping!).

Yoga

Practicing yoga can help ease the pain of cramps through their stretches. In a study done in 2017, it was found that women who participated in yoga saw a decrease in menstrual cramps. Child’s pose, cat-cow, and pigeon pose are great poses to relieve cramping. Not only are you easing pain, but also working on your fitness!

Stimulation

Found in an older study done in 1985 by Dr. Barry Komisaruk, it was found that women who self-stimulate doubled their pain tolerance. Since orgasms are full body, endorphins and oxytocin that are released once orgasm help decrease pain.

Exercise

Aerobic exercise is a great natural way to not only relieve menstrual cramps, but also work on your fitness, as found by a 2018 study. Doing 30 minutes of aerobic exercise 3 days a week for 8 weeks showed a significant reduction in period cramps.

Teas

Herbal teas have been used for thousands of years for a ton of different health benefits. Research has shown that teas such as chamomile significantly reduced menstrual cramps due to their antispasmodic properties. Cinnamon, fennel, ginger and more options all hold similar benefits that will help ease discomfort and pain.

Diet

Certain foods will increase bloat and water retention- both things that can increase pain with menstrual cramps. It’s important to make sure what you’re eating isn’t too fatty or salty, make sure you’re not drinking excess caffeine,alcohol, or carbonated beverages. Make sure you’re eating a balanced diet with plenty of water to keep your body’s natural processes working at their fullest potential.

Baths

Similar to the heating pads/patches, soaking in a hot bath can also relax your body’s tension to calm menstrual cramps. Add some calming salts or just soak in plain hot water to get relaxed and enjoy!

CBD

Cannabidiol, better known as ‘CBD’ has been used to treat things such as chronic pain, epilepsy, anxiety, and more. In a survey done in 2019, women with endometriosis (a uterine disorder) reported the use of CBD oil was an effective treatment for their cramping. This can be especially useful when paired with other ways of management such as exercise/yoga.

As we delve into the realm of fitness in Bollywood, we are greeted by a diverse array of actresses who have redefined the standards of health and fitness in the industry. From rigorous workout routines to mindful dietary habits, these leading ladies have not only transformed their bodies but have also become role models for millions across the globe.

In this article, we embark on a journey to uncover the top 10 fittest Bollywood actresses who have seamlessly blended strength, agility, and poise, setting new benchmarks for health and fitness in the glamorous world of Indian cinema. From yoga enthusiasts to avid runners, each actress brings her unique flair to the realm of fitness, inspiring fans to embrace a holistic approach to wellness.

The HFR founder and HarperCollins author of the fitness book ReSYNC Your Life, Samir Becic had this to say about the movie stars on this list: “Bollywood’s fittest actresses don’t only represent a woman in a leading role, but also India’s obsession with healthy lifestyle and fitness that has culminated over the last 10 years. That is why these actresses are excellent ambassadors of a healthy lifestyle, not only on the Indian subcontinent, but rather for the entire world. Bollywood is becoming a second Hollywood.”

Here are the Top 10 Fittest Bollywood Actresses 2024 in alphabetical order:

Kiara Adhvani

Fitness Routine

• Does Rounds for Time (RFT) with her personal trainer
• The actress chooses a half-hour cardio workout that incorporates running, biking, or swimming, helping her to burn extra calories and enhance her heart health.
• Kiara Advani switches up her workout routine with different types of exercises. She begins with a brief run of 20 minutes, warms up, and then starts her workout.
• Kiara Advani enjoys being versatile by engaging in a variety of activities such as yoga, cardio, squats, and burpees. In addition to these, she also practices taekwondo and martial arts to boost her physical and mental stamina.
• Kiara Advani is dedicated to strength training, which involves bodyweight exercises and weightlifting. Her routine targets different muscle groups on different days to guarantee that her entire physique is both strong and toned.

Nutrition

• The actress follows a balanced diet to fuel her body and maintain a toned physique. 
• She prefers consuming only lean proteins, complex carbohydrates, plenty of fruits and vegetables, and healthy fats.

Mental Health Practices

• Believes that along with strengthening the body, you must strengthen the mind as well. So she has active sessions to aid in flexibility and help with stamina and strength.

Malaika Aurora

Fitness Routine

• Malaika’s workout routine mainly consists of 60 minutes of cardio, 60 minutes of strength training, and 60 minutes of yoga. 
• Malaika’s workout routine is a combination of cardio, strength training, and yoga. She believes in mixing up her workouts to keep things interesting and challenging.
• Monday: 60 minutes of cardio (running, cycling, or swimming)
• Tuesday: 60 minutes of strength training (using weights or resistance bands)
• Wednesday: 60 minutes of yoga (asanas and pranayama)
• Thursday: 60 minutes of cardio (HIIT or dance-based workouts)
• Friday: 60 minutes of strength training (using bodyweight exercises)
• Saturday: 60 minutes of yoga (asanas and pranayama)
• Sunday: Rest day

Nutrition

• Takes a ginger, honey, lemon, cayenne, pepper shot every morning
• She follows a clean and balanced diet that consists of fresh fruits and vegetables, lean protein, and healthy fats. She avoids processed foods, sugar, and alcohol. 

Mental Health Practices

• She practices yoga asanas to protect her mental health and sense of being. 
• Mindfulness, along with meditation, is also a great practice she uses.

Alia Bhatt

Fitness Routine

• Routine is important! She has two rest days and believes yoga is a great break.
• Working out six times a week, she strength trains four times a week and yoga or pilates the rest. 

Nutrition

• Her diet consists of all organic and healthy foods. 
• She consumes 6-8 meals daily which consists of a protein-rich diet that includes healthy fats, veggies, fruits, and fresh juices.

Mental Health Practices

• Alia gave birth to her beautiful baby girl at the end of 2022. She explained that it was hard for her to get back into her workout routine after giving birth. Prioritizing patience and the importance of loving your body is what brought her back to herself. 

Priyanka Chopra Jonas

Fitness Routine

• Priyanka is always on the go, so she often skips rope in order to stay in shape. This is her favorite form of cardio.
• She enjoys hiking, and she makes sure to incorporate any form of exercise in her everyday actions. 
• Priyanka likes to swim 10 laps for a full body workout.
• She typically does cardio and resistance training for her gym routine. 

Nutrition

• Priyanka eats a lot of fruits and vegetables, which are full of antioxidants.
• She avoids consuming oily foods. 
• She drinks a lot of fruit juices and water to keep herself hydrated and to keep her skin glowy. 
• She also includes fiber rich foods into her diet.

Mental Health Practices

• Priyanka has been through a lot, and she makes sure to give a purpose to everything she does. 
• She also makes sure to surround herself with friends and family because a support system is key to improving her mental health. 
• Lastly, she used the gym as an outlet, and it helped her mental health as well.

Janhvi Kapoor

 Fitness Routine

• Janhvi Kapoor’s exercise schedule covers a different range of activities including running and biking, resistance training, along with yoga. 
• She kicks off her day with a good 45 minute cardio session. This might include a run, a cycle or just plenty of dance. 
• Once she completes her cardio workout, she transitions into her strength training regime. Various exercises, such as squats and push-ups, help build up her lean muscle mass, while others, such as lunges, are designed to improve her body’s overall strength.
• Her workout finishes with a soothing yoga session that assists her in the extension and enhancement of her adaptability.

Nutrition

• He stays highly hydrated daily and drinks warm lemon and honey water to start her day.
• Her balanced and healthy diet includes a mix of proteins, carbohydrates, and healthy fats. 

Mental Health Practices

• Jahnvi has always dealt with pressure of success, anxiety, and feelings of worthlessness. She makes an active effort to push past these feelings and controls her anxieties rather than letting them control her. 
• She practices yoga, exercises, and mindfulness techniques to help alleviate some burden brought by stress.

Sara Ali Khan

Fitness Routine

• Sara’s workout routine consists of a combination of cardio, strength training, and yoga. 
• The backbone of her fitness: Pilates! It strengthens body balance and works on the core. 

Nutrition

• Her routine consists of a healthy and balanced diet which consists of protein-rich food, healthy fats, and all fresh foods. 
• She went from consuming 1,700 calories a day to 1,200 calories a day. Now, her diet is much more healthier, balanced, and consistent. 

Mental Health Practices

• Believes that when she’s working out, that is when she feels the most healthiest. 
• Yoga and meditation is a great practice to lead a healthy mind for Khan. 
• Much of what leads to a detrimental mental health is inconsistency and not being disciplined. Sara makes sure to exhibit a positive mood and self-discipline, especially when she is not feeling the best mentally.

Deepika Padukone

Fitness Routine

• Deepika mainly focuses on strength training to build her muscles and to increase her metabolism. 
• She likes indulging in activities such as swimming, playing badminton, and dancing. 
• She likes following a holistic approach when it comes to her fitness life. 

Nutrition

• She starts her morning with a detox drink. It’s a simple mix of warm water, lemon, and honey. This also is the secret to her beautiful skin!
• Padukone starts her day with a fruit smoothie, toast, and eggs. She makes sure to focus on carbohydrates, proteins, and healthy fats. 

Mental Health Practices

• Being diagnosed with depression and anxiety, Padukone struggled with balance and management. She explained that her mother was a God sent, helping her and caring for her. Having someone who cares and tries to understand what you are going through can help someone struggling with mental health problems. 
• She is a big fan of yoga. It helps her practice stress reduction, improves flexibility, and improves the overall well-being of the body and mind.

Ananya Panday

Fitness Routine

• Ananya believes in yoga first thing in the morning to start the mind and body on a good path. 
• Pilates is a MUST to retain flexibility, strength, and relaxation. 
• Her recent obsession is aerial yoga. The practice of hanging upside down helps relieve joint pain and spinal compression.

Nutrition

• She eats clean six days a week and keeps Sundays for her indulgences. 
• For those six days, Ananya eats healthy foods such as avocados and eggs. 

Mental Health Practices

• Ananya actively deleted her social media apps off her phone because of its negative impact on her mental health. 
• She is consistent with her therapy and balancing her work and personal life.

Disha Patani

 Fitness Routine

• Disha likes to start her day with cardio, dance, kickboxing, and gymnastics. In the evening, she gears into strength training.
• She avidly dances in a troupe which helps her with cardio and muscle flexibility. 

Nutrition

• Her typical breakfast consists of 2-3 eggs, milk, and juice. 
• She also follows a strict diet plan and maintains a balance in protein and carbs. 
• She believes staying hydrated is essential and receiving at least 8 hours of sleep is essential to stay healthy. 

Mental Health Practices

• After suffering from a head injury that made her lose her memory for six months, Disha succumbed to depression. Through the six months, she had to change her mindset to overcome her trauma. Disha practiced active consistency and meditation to create positivity. 
• Patani advocates for daily exercise as it releases endorphins in the body.

Kriti Sanon

 Fitness Routine

• She has structured her exercise regimen around a mix of cardiovascular, strength, and yoga practices, and sets in motion her daily preparations by spending forty-five minutes in a cardiovascular gymnasium where she runs, cycles, or alternatively swims. This rigorous practice helps convert fat into energy, improve one’s cardiovascular capacity, and enhance physical endurance.
• Kriti begins her workouts with cardio training before moving on to strength training. This part of her routine includes a mix of weightlifting and bodyweight exercises. She takes care to exercise different muscle groups on different days to guarantee overall body toning and strength. She also practices yoga asanas frequently, as she believes that yoga is essential for her flexibility, balance and peace of mind.

Nutrition

• Kriti Sanon adheres to a well-rounded and nutritious eating schedule to provide her body with the proper sustenance. She advocates for consuming whole foods and steers clear of anything processed and unhealthy. Her food regimen consists mainly of natural produce, both animal and plant-based protein, and carbs that are not overly processed.

Mental Health Practices

• She focuses on her mental health by practicing meditation. This helps her relieve stress, reduce anxiety, and improve self-awareness.

Sushmita Sen

 Fitness Routine

• Sushmita Sen incorporates a range of exercises in her fitness program, including cardio, strength training, and yoga. She stresses the importance of staying active and working out on a daily basis.
• Sushmita Sen loves to run and jog. She also enjoys dancing and swimming. Cardio exercises help to burn calories and improve cardiovascular health.
• Sushmita Sen’s strength training routine includes weight lifting, squats, lunges, and push-ups. Strength training helps to build muscle and increase metabolism.
• Sushmita Sen practices yoga regularly. She believes that yoga helps to improve flexibility, balance, and mental health.

Nutrition

• Breakfast: Sushmita Sen starts her day with a healthy breakfast that includes eggs, toast, and fruits.
• Lunch: Sushmita Sen’s lunch includes a combination of protein, carbohydrates, and vegetables. She prefers grilled chicken or fish with brown rice and salad.
• Dinner: Sushmita Sen’s dinner is light and easy to digest. She prefers soups, salads, and grilled vegetables.

Mental Health Practices

• She chooses to meditate whilst practicing yoga and stretching. It helps keep the mind and body at peace.

Shilpa Shetty

 Fitness Routine

• Pilates and strength training is essential in her routine as well.
• Shilpa Shetty, in addition to the many health advantages of Yoga, has also discovered the advantages of adding it to her regular workouts. Yoga can bring mental tranquility and sculpt a beautiful body. Now, Shilpa also practices a combination of functional workouts, the exercises of animals, and yoga to stay in top form physically.

Nutrition

• She has dinner before 7:30 PM and never fails to stay consistent with this routine, even on event days! She, also, sacrifices excess sugars and eats cleaner every day. 
• Breakfast is the most important meal of the day for Shilpa Shetty, she never skips her breakfast and likes eating a bowl of apples, mangoes and almond milk, she also eats porridge or two boiled or scrambled eggs. 
• Shilpa Shetty refuses to deprive herself of food and instead embraces a healthy diet. Transitioning to coconut milk has proven to be an effective substitution for her, aiding in her weight loss journey. This versatile ingredient not only fits into her meal plan but it also accommodates those who are lactose intolerant.

Mental Health Practices

• But she further added that her daughter Samisha has been a huge support system during her recovery from an ankle injury.

When we’re tired and stressed, a cold or the flu has its best chance of bringing us down. That said, just because this happens during seasonal shifts doesn’t mean we are doomed to get sick. No! There are actually plenty of ways to protect our immune systems from that crummy cold and flu this season. One of our favorite ways to remain extra healthy this Fall and Winter is to maintain a regular movement practice with yoga! 

What is particularly wonderful about a yoga practice is that it can be done pretty much anywhere. You can practice either at a local studio, a neighborhood gym, or in your own home. It doesn’t require much equipment at all; just you, your body, and your breath. Plus, the best part is you can stay in cozy clothes while you practice! What can be better than that when it’s cold and dreary outside, right? Here are our 10 favorite yoga poses that will help to improve your rest, boost your immune system and keep you healthy this cold and flu season:

Child’s Pose (Balasana)

Let’s start with the basics. Child’s Pose is a definite “go-to” pose during cooler temps and stressful days. This simple resting pose eases us into a gentle practice that offers soft compression of the front of your hips, helps to lengthen your spine, decompresses your lower back, and enhances a deep connection with your surroundings. The act of resting your brow bone (Third Eye chakra) on the floor or a yoga block helps elicit a natural sense of grounding and allows us to become more present with our surroundings. We can also bring a pillow or bolster between our knees and under our belly for extra support. We love this pose because it offers us the opportunity to slow down and take stock of what we need in our lives.

Cobra Pose (Bhujangasana)

Cobra (Bhujangasana) is another basic yoga pose. It helps invigorate the back muscles, lengthens the spine, and brings some gentle heat into the body. What could be better in colder weather than a little extra warmth, right? This pose also improves flexibility and posture, alleviates chest congestion, reduces inflammation, and decreases depressive symptoms all while increasing our self-esteem, and toning our arms, back and glutes. How to do it: start by lying on your belly with your palms pressing into the floor. Point your elbows toward your heels and hug them to your ribs. When you inhale, press downward with your feet, thighs, stomach, and hands while lifting your ribs, upper chest, and head upwards. (You can stay lifted and continue breathing to intensify the benefits or come back down to the floor on your exhale if you’re new to the pose.) Practice this for 8-10 rounds of breath before moving on. Can you feel your chest open and breathe with ease? Maybe you feel a little taller? Whatever you may feel, we definitely recommend this pose as a staple pose this season.

Half Frog Pose (Ardha Mandukasana)

Need more time in bed? Perhaps you feel a little sluggish today? If so, we recommend the restorative variation of Half Frog Pose. This deeply relaxing variation is another prone pose (lying on your stomach) and comes quite naturally to belly sleepers. To practice this pose, begin by lying on your stomach with your hands under your forehead. Extend one leg straight while bringing the opposite thigh in line with your hips, bent 90 degrees at your knee. That’s it! For a stronger inner thigh stretch, place a folded blanket under your bent knee for gentle elevation. Restorative yoga classes highlight this pose often because it improves hip mobility, releases tension in the back, invites a sense of well-being, and eases stiff muscles. It also can be therapeutic for symptoms related to poor digestion, high blood pressure, insomnia, some cancer treatments, and stored emotional trauma. Overall, the Half Frog pose is a relaxing way to calm our busy minds and improve our health.

Sphinx Pose (Salamba Bhujangasana)

Are you looking for an easy pose that isn’t too strenuous? Then look no further than Sphinx Pose. Similar to Cobra Pose, this pose is done while lying on your belly on the floor. Simultaneously, we press both our forearms and hands into the mat while lifting our heads, shoulders, and chest up toward the sky. This passive backbend gently lengthens your spine, invigorates the Heart chakra, and strengthens your entire back. It also stretches the front of your hips by targeting the psoas muscles, gently tones the glutes, elevates our moods, and fires up the digestive system. Plus, it helps improve menstrual cramps and irregularities for ladies. So, as the weather continues to turn colder, this is another “go-to” pose in those moments when we need a gentle reminder to take care of ourselves. 

Easy Pose with Mindful Breathwork (Sukhasana & Sama Vrtti Pranayama)

If you’re feeling overwhelmed or run down and need a few extra minutes to yourself, then try practicing Easy Pose (Sukhasana) with some deep, even-paced breathing. Sukha – meaning ‘of ease’ and Asana – meaning ‘posture,’ is a seated pose with one leg crossed in front of the other. (Remember sitting on the floor as a kid? Yeah… just like that.) This basic yoga pose helps us to feel grounded in our environment and encourages us to sit tall and breathe deeply. It also helps decrease stress, improves lung function, reduces blood pressure, enhances cognition and awareness, and improves sleep quality. All of which help to keep our immune systems in balance. Plus, if you can’t sit on the floor for very long, you can do this pose while seated on a cushion or bolster with your back against a wall, in a chair, or supported on pillows right before bed. 

Seated Twist Pose (Ardha Matsyendrasana)

Moving on to another seated posture, Seated Twist Pose (Ardha Matsyendrasana) serves as a rejuvenating and mild strengthening pose. It helps to bring our attention to the trunk of the body (the core) while offering a gentle massage to our vital organs. In yoga theory, practicing twists help to “wring out” stagnant energy, fire up our digestion, and encourage detoxification of the systems that keep us feeling vital. To come into the pose, sit with one leg resting on the floor, bent at the knee with the foot pulled in close to your bum. Cross the opposite leg over the bottom leg and plant the sole of that foot on the floor. Next, twist through your torso in the same direction as the leg on top. Use your hands to anchor yourself into the twist while keeping your spine lifting up. (FYI, this pose can be practiced with your bottom leg extended or instead of bent at the knee.) Maintain steady breathing while settling into the twist. Stay for 8-10 rounds of slow, easy breaths. P.S. you can deepen the pose by looking away from your knees and over the shoulder in the direction you are twisting. 

Supported Revolved Head to Knee Pose (Parivrrta Janu Sirsasana)

We get it… This is a mouthful and sounds crazy, but we promise you can do it! Supported Revolved Head-to-Knee pose is our final seated yoga pose that utilizes several yoga props to support you the whole time. When practiced it lengthens and strengthens the lateral body, which runs down the sides of the body as compared to the front and back. It stimulates our internal organs, especially the kidneys and our liver; both of which tend to ‘feel sluggish’ in colder weather. Plus, this pose also aids in overall digestion and gently stimulates the lymphatic pools in our armpits and inner groin. In this pose, these systems are cleared of stagnant materials, thereby enhancing our whole-body immunity. Want to give it a try? Come to a seated position on the folded ‘edge’ of a blanket. Pull one heel in towards your groin while extending the opposite leg out to the side. Place a yoga block next to your straight leg. On an inhale, raise both arms overhead. On the exhale, lean over toward your extended leg and rest your closest elbow on the block. Here you can support your head in your hand. The other arm continues to reach overhead toward your extended foot. You can either flow with your breath or stay in the pose for a minute or two. Come back to the center slowly and repeat on the other side.

Legs up the Wall Pose (Viparita Kirani)

Truthfully, this is one of our all-time favorite poses! All you need is a wall and a firm pillow or thick blanket. Start by sitting on the floor facing the wall, then lie all the way back. Next, ‘scooch’ your hips close to the wall and place them on the pillow or blanket. Once situated, place your arms out to either side in a natural position and straighten your legs up the wall. When we have our hips elevated above our hearts, it brings the body into a gently inverted position,  which regulates blood flow and moves metabolic waste materials out of the areas of the body that are typically forgotten. Legs Up the Wall pose is incredibly restorative to our metabolism and immune system because it essentially flushes our system and stretches overworked muscles. We think this pose is a “must” to practice throughout Fall and Winter.

Reclined Supine Twist (Supta Matsyendrasana)

As we near the end of our list, you may see we are once again back on the floor. The poses listed above are meant to be nourishing, rejuvenating, and restorative for our immune system. Therefore, when we keep our yoga practice low and slow, we give our bodies the time they need to feel replenished. That brings us to our next pose, Reclined Supine Twist (Supta Matsyendrasana). This pose is done lying on our backs and can incorporate pillows or blocks if desired. Once on the floor, pull one knee to the chest and twist it across the opposite side. (Those extra blocks or pillows can support that leg if there is any tension in the hips or low back.) After settling into the twist, we let gravity assist our shoulders to ease into the floor. Finally, spread the arms out and slowly look the other way to experience the full twist. This pose acts as a mild cleanse for our overall digestive system and many metabolic pathways throughout the body. As mentioned above, when in a twist, we gently compress the vital organs; allowing freshly oxygenated blood to circulate in the body after releasing the twist. By keeping our systems refreshed this season, we better prepare ourselves to fight off those nasty cold and flu symptoms. 

Supported Corpse Pose (Savasana)

Finally, we made it to our last pose, which also happens to be our favorite! Many of you may know that Corpse Pose (Savasana) is the pose typically practiced at the end of most yoga classes. It looks very much like one would expect; lying on our backs with our arms and legs outstretched like a corpse. (Pillows and blankets can also be used to support our heads and under our knees to deepen the sense of relaxation.) That said, even though we may look like a corpse, we are far from that ‘final rest’ in this pose! Supported Corpse Pose allows the body the time needed to integrate all of the benefits from the previous poses. And although it is incredibly restful, falling asleep is not the ultimate goal here. Instead, this is the time when the mind strives to calm and quiet as a means of tapping into our higher sense of consciousness. If practiced regularly, this pose can also serve as a direct channel to a stronger connection with the world around us. When we can achieve that, we experience improved health, a clear mind, and a more present spirit. 

Just a Note

These poses can be practiced individually or as an entire sequence. Whichever you choose, just know these poses will help to keep you feeling replenished as the seasons’ shift. And if you do start to feel a little run-down, these poses can help bring you back into balance. 

Stay well and happy practicing!

But don’t fret! There are natural ways to combat hair loss and promote hair regrowth and strengthening. And who better to guide you through it than HFR? Our team has done the research and discovered 10 natural products that can give you thick, luscious locks!

Rosemary Oil

Rosemary oil is widely used in hair care products due to its numerous benefits for the hair and scalp. It has anti-inflammatory and analgesic properties that help soothe the scalp, relieve dandruff, and reduce itchiness. The oil from rosemary cleanses the hair follicles and scalp, leaving the hair looking and feeling healthy.

The oil helps stimulate blood circulation to the scalp, promoting hair growth. Improved blood flow to the hair follicles ensures that they receive the necessary nutrients and oxygen to grow strong and healthy hair. Rosemary oil is also known to prevent premature graying of hair.

Using rosemary oil for hair is simple and straightforward. Place a few drops of the oil on your hands and massage it into the scalp, focusing on the areas where you have hair loss or thinning. Leave the oil on the scalp for an hour to allow it to penetrate the hair follicles and nourish the hair from within.

After an hour, wash your hair thoroughly with a mild shampoo to remove the oil. You can use rosemary oil for hair twice a week to see visible results.

Coconut Oil

Coconut oil has been a popular ingredient in hair care for centuries. It has been used as a natural remedy to treat various hair problems such as hair loss, split ends, and dryness. The oil contains essential vitamins and minerals that are beneficial for hair. Here are some benefits of using coconut oil for hair:

• Prevents Protein Loss: Coconut oil helps to reduce the loss of protein from damaged hair. The oil penetrates the hair shaft, protecting it from within and preventing further damage.
• Reverses Harsh Effects of Chemicals: Chemicals found in hair products can be harsh and damage the hair. Coconut oil can help reverse the harsh effect and restore the natural health of the hair.
• Contains Essential Nutrients: Coconut oil is a great source of vitamins, essential fatty acids, saturated fats, lauric acid, and antioxidants that are good for hair. These nutrients help to nourish hair and keep it healthy.
• Lauric Acid: Coconut oil’s lauric acid has a low molecular weight and easily penetrates the hair shaft, unlike mineral oil. This helps to strengthen hair and prevent breakage.

If you’re looking to incorporate coconut oil into your hair care routine, here’s a simple trick:

1. Massage Two Tablespoons into Hair: Massage two tablespoons of coconut oil into your hair, starting from the roots to the tips. Make sure to cover all parts of your hair.
2. Leave on for an Hour: Leave the coconut oil on your scalp for an hour. This allows the oil to penetrate your hair and provide maximum benefits.
3. Thoroughly Wash Hair: After an hour, thoroughly wash your hair with shampoo and conditioner. Make sure to remove all traces of the coconut oil.

This trick can be repeated twice a week to keep your hair healthy and nourished.

Ginseng

Ginseng is a potent herb with many health benefits. One of its lesser-known benefits is that it can promote hair growth and improve the overall health of your hair.

• Promotes Hair Growth: Ginseng has a proliferative effect on human hair follicles. This means that it can stimulate the hair follicles to produce new hair growth. It does this by increasing the dermal papilla cells in the hair follicles, which are responsible for hair growth. This makes ginseng an excellent natural remedy for hair loss.
• Strengthens Hair Structure: Ginseng contains antioxidants like polysaccharides that can help improve the hair’s overall structure. These antioxidants can strengthen the hair shaft, making it less prone to breakage and damage. This can lead to healthier-looking hair that is less prone to split ends and breakage.
• Protects Hair from the Elements: Ginseng’s antioxidant properties can also help protect the hair from the elements. Free radicals and environmental stressors can damage the hair, but ginseng can neutralize free radicals and reinforce the hair’s natural defenses. This can help keep your hair healthy and vibrant-looking, even in harsh environmental conditions.

How to Use Ginseng for Hair Growth and Protection

To try this remedy, use ginseng oil. Here’s how:

• Combine 2 tablespoons of ginseng oil with ½ a cup of coconut oil.
• Massage the mixture into your scalp.
• Leave it on your scalp for 30 minutes or overnight.
• Use this method only once a week!

By using ginseng oil regularly, you can help promote hair growth, strengthen your hair’s structure, and protect it from environmental stressors. Plus, it’s a natural remedy that is gentle on your hair and scalp. Try it out and see the difference it can make!

Fish Oil

Fish oil is rich in omega-3 fatty acids that can encourage lush, vibrant hair growth. Fish oil contains docosahexaenoic acid, a potent compound that stimulates hair follicles and induces hair proliferation by awakening dermal papilla cells in the scalp.

This super-nutrient can help transform thin, wispy strands into thick, lustrous locks. For dramatic hair thickening and fuller hair, fish oil pills are an all-natural remedy like no other.

poch by exhibiting a transformative effect on hair follicles, fish oil promotes hair cell regeneration and extends the anagen or “growth” phase of hair, preventing premature hair shed.

For this revolutionary hair thickening treatment, fish oil capsules are considered the gold standard. With their concentrated omega-3 fatty acids, fish oil pills pack a powerful punch, helping to create volume, body and bounce in your hairline once more.

Fish oil – nature’s secret weapon for hair thickness and beauty. For startling, salon-style results at home, make fish oil pills your go-to hair product. thicker, stronger, shinier hair awaits!

Lemon

Lemon juice or lemon oil have both been found to help enhance hair quality and growth. Lemons are an excellent source of vitamin C, citric acid, flavonoids, and iron for the scalp. Lemon oil is shown to promote a healthy scalp free from infections and dandruff as well.

Lemons contain citric acid, which helps maintain hair follicles and the delicate bonds between hair shaft and follicle. By strengthening these connections, citric acid helps reduce excess hair shedding and breakage. It also helps stop hair follicles from becoming loose prematurely, leading to less hair fall.

In addition to bolstering hair attachments, lemon’s vitamin C is essential for collagen production and iron helps carry oxygen to hair roots – both crucial for hair health, growth and preventing deficiency-related hair loss.

Lemon oil is also shown to have natural antifungal and antibacterial properties, helping to eliminate the underlying infections that can contribute to dandruff, irritation and hair problems. It leaves the scalp balanced, hydrated and primed for healthier hair growth.

Lemon is further effective in lifting brassy tones from hair after coloring treatments. Its bright, tangy acidity helps gradually fade brassy highlights in a gentle, all-natural way.

For dramatically lustrous locks, apply the refreshing tonic of fresh lemon juice or lemon oil directly to your scalp and hair. Let its energizing essence soak in for 15 minutes before shampooing for a revitalizing scalp massage, improved circulation and to stimulate hair follicles.

With regular use, you’ll discover thinner hair lines filling in, split ends mending, new hair sprouting where once there was bare scalp and vibrant hair growth throughout. This simple, zesty remedy provides a wonderful blend of benefits for hair thickness, shine, color protection and more.

Apply lemon for transformational hair results and prove the power of nature’s most nourishing tonic, right in your own mirror!

Aloe Vera

Aloe vera has been used for promoting the boost of hair growth for decades. It helps to soothe the scalp and condition the hair.

Aloe vera gel contains fatty acids, amino acids and vitamins A, B12, C, and E – essential nutrients that nourish hair follicles and promote hair health. Vitamin E in particular is a powerful antioxidant that protects hair from damage. Vitamin C helps with collagen production to keep hair strands strong, while B vitamins aid circulation to hair roots.

Fatty acids and amino acids provide the building blocks for hair keratin, helping to strengthen hair and reduce breakage. Aloe vera also has anti-inflammatory properties, helping to calm a irritated scalp and relieve conditions like dandruff that can hamper hair growth.

By soothing the scalp and providing essential hair nutrients, aloe vera helps to stimulate hair follicles and enhance hair thickness over time with regular use. It can help revitalize hair that has been damaged by coloring treatments, heat styling or environmental stress as well.

Try applying pure aloe vera gel directly to your scalp and hair, 3-4 times per week. Gently massage it into your scalp to stimulate hair follicles and then comb through to condition your hair strands. Let it sit for at least 30 minutes or as directed before shampooing as usual.

As an alternative, many shampoos and conditioners now also contain aloe vera. These aloe-infused products can help nourish hair and scalp throughout the wash cycle for convenient hair care.

With aloe vera, you’ll find hair looking shinier, feeling softer and growing fuller. Hair will become easier to detangle and manage, while dandruff and irritations fade away. Aloe is nature’s answer for healthy, lustrous locks – stimulate growth, renew shine and bask in the benefits of voluminous, manageable hair!

Aloe your way to hair bliss and bolster growth, from roots to ends. This soothed and nourished remedy will transform your tresses.

Onion Juice

We know… onion juice? Really? YES! Onions contain an antioxidant enzyme called catalase that can boost hair health and growth.

Catalase helps break down hydrogen peroxide, which damages hair follicles and contributes to hair thinning and premature greying. By neutralizing this peroxide, catalase helps protect follicles, prevent greying and promote thicker, fuller hair.

Onions also contain sulfur, which helps maintain keratin production and hair thickness. Keratin is the main structural component of hair strands and too little keratin can lead to weak, brittle hair that breaks easily. Sulfur combats keratin deficiency and keeps hair strong.

Onions have additionally been shown to have mild antibacterial properties, which help maintain a healthy scalp environment. Antibacterial onions can help prevent conditions like dandruff that lead to inflammation, irritation and further hair loss.

To extract onion juice for hair growth, simply quarter an onion and strain to extract the juice. Apply the juice directly to your scalp and hair, avoiding the roots. Let it sit for 1 hour, allowing it to soak into the scalp and follicles.

After 1 hour, thoroughly shampoo and rinse to remove any onion residue. Repeat this remedy 2-3 times per week for best results.

With regular use of onion juice, you’ll notice hair becoming shinier, softer and easier to manage. Greying slows, hair feels thicker and hair loss is reduced. Premature balding can even be reversed in some cases.

Onion juice provides a potent blend of catalase, sulfur, nutrients and gentle antibacterial action – everything needed for hair health, growth and to halt further hair thinning.

Extract the secrets of hair bliss with onion juice. This pungent remedy is scientifically-proven hair food that will change your tresses for the better. Thicker, shinier, more vibrant hair awaits with the kick of an onion! Onion your way to hair transformations and never lose another hair.

Gooseberry

Amla, also known as Indian gooseberry, provides numerous hair and scalp benefits. This fruit contains high amounts of antioxidants, flavonoids, kaempferol, and gallic acid that nourish hair follicles and promote growth.

Gooseberry has the highest natural content of Vitamin C, which is essential for hair health. Vitamin C acts as an antioxidant, helping to protect hair from damage by neutralizing harmful free radicals. It also helps with collagen production, keeping hair strands strong and supple.

Amla has antifungal and antiviral properties, helping to fight infections that lead to dandruff, scalp irritation and hair loss. By reducing fungal overgrowth and inflammation, amla helps to maintain a healthy scalp environment optimal for hair growth.

The oils within amla also help moisturize the scalp and hair, reducing dryness and breakage. Flavonoids in particular have been shown to stimulate hair follicles, which can help increase hair thickness over time.

To use amla for hair growth, take some amla oil and warm it in your hands. Gently massage the oil into your scalp, avoiding the roots. Leave on for at least 1 hour to allow absorption before shampooing as usual.

Repeat this remedy 2-3 times per week. With regular use, you’ll notice hair becoming shinier, softer and less prone to damage. Hair growth increases while hair fall and greying slow down. Amla can even help regrowth some hair loss for those with male or female pattern baldness.

Amla is an Ayurvedic superfood for hair, boasting a combination of nutrients, antioxidants and compounds that feed hair follicles and generate thicker, healthier locks from within.

Massage your way to hair bliss with amla oil. This ruby-hued elixir will transform dull hair and lackluster growth into vibrant, voluminous tresses. Amla – the hair food with benefits so magical and proven, you’ll wonder why you didn’t discover it sooner. Shine, strengthen and sprout with the power of amla – nature’s hair professional, in your own hands!

Caffeine 

Research shows that caffeine can promote lustrous locks and hair thriving. This wonder ingredient helps extend the anagen or “growth” phase of hair, resulting in longer, thicker hair strands.

Caffeine stimulates scalp circulation through vasodilation, increasing blood flow to hair follicles. Better circulation means oxygen and nutrients are efficiently delivered to follicles, supporting hair health, growth and preventing hair loss.

Caffeine also helps release dopamine, a neurotransmitter that makes you feel good and promotes focus. By reducing stress and keeping you motivated, caffeine helps you stick with a healthy hair care routine so you can achieve your hair goals.

Drinking 2-3 cups of coffee per day has been shown to stimulate hair growth for some. The caffeine is just enough to benefit hair follicles without causing unpleasant side effects. If coffee is too acidic for your scalp or stomach, caffeine pills can provide the same hair-boosting effects in supplement form.

With regular caffeine consumption from coffee, energy drinks or supplements, you’ll notice:

• Hair becoming shinier, softer and more manageable. Caffeine moisturizes and detangles hair for a healthy, polished style.

• Hair growth increases over time. Caffeine’s ability to extend the anagen phase leads to longer, thicker and fuller looking hair.

• Less hair fall. By improving circulation and nourishing follicles, caffeine helps prevent excess hair shedding and breakage.

• Stronger hair strands. Caffeine provides nutrients like iron and protein to produce strong keratin, the main structural component of hair strands.

• Prolonged time between hair trims. Caffeine provides the stimulation to make your hair grow at a faster rate so you don’t have to get trims as frequently.

Caffeinate your way to glossy locks and gain inches in height. This energizing compound is a hair care secret weapon like no other. Stimulate. Hydrate. Proliferate. Thicker, shinier and liberated from split ends—caffeine unleashes hair bliss.

Geranium Oil

Geranium oil is prized for its ability to boost hair health, growth and prevent excessive hair loss. This essential oil contains compounds that stimulate dermal papilla cells, the cells responsible for hair follicle development and hair shaft production.

By awakening dermal papilla cells, geranium oil helps to prolong the anagen or “growth” phase of hair follicles, resulting in longer, stronger and thicker hair strands over time. It also helps stimulate the production of new hair follicles, reducing hair thinning and baldness.

Geranium oil is rich in amino acids, the building blocks of hair keratin. Amino acids provide the nutritional foundation hair strands need to grow long, lustrous and voluminous. When applied directly to the scalp and hair, geranium oil helps nourish strands and follicles with amino acid power, decreasing hair fall and damage.

In addition to its hair-feeding properties, geranium oil offers a gentle antifungal effect. It helps balance the scalp environment by reducing excess malassezia fungus, which can lead to dandruff, irritation and inflammation – conditions that contribute to hair loss and slow growth.

To reap the hair benefits of geranium oil, apply 3-5 tablespoons of pure geranium essential oil massaged into your scalp and hair. Let the oil sit on your scalp and hair for at least 60 minutes to ensure absorption before shampooing as usual.

Repeat this remedy at least once per week. Over time, you’ll notice hair becoming softer, shinier and less prone to tangles. Growth increases while breakage and hair fall decrease. New hair strands start sprouting in patches of thinning hair and hairline edges start to fill out.

Geranium oil delivers amino acids, circulatory stimulation and a balanced scalp environment – everything needed to revive dull hair and generate downright lush locks.

Invest in a humidifier

The air in your home during winter months can leave your skin irritated, flaky, dry, and dull. Humidifiers are a great investment for your home to prevent these damaging effects. They add moisture to dry winter air, all while keeping your skin moisturized, healthy and glowing.

Lower your shower’s temperature

The first thing we want to do after getting home from a cold winter’s day is take a hot and steamy shower. However, this is the last thing we need to do! Hot water causes damage to the keratin cells located on the outer layer of our skin, the epidermis; preventing it from locking in moisture. Therefore, higher temperatures dry out the skin and worsen conditions such as eczema. As tempting as a hot shower sounds, your skin will thank you so much more if you indulge in a lukewarm shower.

Modify your skincare regimen

A new season calls for a new skincare regimen. It’s important to use gentle, hydrating cream-based cleansers. And it’s even more important to use toners and astringents less frequently as they contain alcohol which is very drying on the skin. Dr. Zeichner, a director of cosmetic and clinical research, all suggests using an antioxidant serum because “antioxidants are like fire extinguishers that put out inflammation caused by free radicals.”

Moisturize, and do so frequently!

This tip is a given, but also one that is often forgotten about. This is something you should do when you first wake up in the morning, throughout the day, and as soon as you get out of the shower. Oil-based moisturizers are the ideal moisturizers as they will create a protective layer that helps retain the moisture for your skin. Essential oils, such as argan oil and tea tree oil, also have great moisturizing benefits for your skin!

SUNSCREEN, SUNSCREEN, SUNSCREEN

Despite the contrary belief that this underrated product is only useful for the hotter months, sunscreen is your best friend all year long. In fact, the winter sun can still damage your skin. It’s important to use a broad-spectrum sunscreen SPF 30 or more for your body, face, and hands. The American Academy of Dermatology always recommends an SPF of 30, because it is clinically proven to be a sufficient amount of protection to reduce the detrimental effects of sunlight.

The perfect season for professional treatments

It’s always a risk to get peels or laser treatment during the hot summer months, but now is the perfect opportunity! These professional treatments and facials help to stimulate new collagen and restore your skin’s glow. It’s the ideal opportunity to have your skin rejuvenated for this year’s holiday parties.

Avoid going outside with damp skin

This is an underrated tip that many don’t know about. It’s common to take a shower and rush out the door without realizing the harmful effects cold weather has on your skin. When your skin is damp, it is going to chap a lot more frequently. Similar to the idea that your lips chap when you lick them.

Protect your lips

We all have a bad habit of licking our lips when they are feeling dry. But believe it or not, this actually does our lips more harm than good. Our lips are extremely thin and delicate and dry out ten times faster than the rest of the skin on our faces. This is why it is important to make sure your lips are sealed with an effective ointment at all times. Furthermore, avoid using lip balms with methanol, eucalyptus, and camphor. These substances actually dry out your lips and make the problem worse; thus creating a continuous harmful cycle.

Exfoliate less

The amount of times someone should typically exfoliate all depends on their skin type. Those with dry skin should exfoliate less frequently than those with normal to oily skin. However, because of our skin texture becoming drier during the winter months, it’s best to hold off on doing so. Most dermatologists suggest exfoliating no more than once a week to help speed up the skin’s regeneration and allow better penetration of your moisturizer. 

Stay hydrated

You’ve heard us talk about the importance of drinking water so many times, so it has to be true! Drinking enough water can help you combat a variety of skin issues including psoriasis and eczema. Water helps your digestive system flush out toxins from the body, thus improving your complexion for healthy and glowing skin. 

For this year’s list, we searched far beyond photo ops, seeking emcees walking the walk of wellness. Through viral videos, interviews, and our founder Samir Becic’s 30+ years of expertise, we narrowed our sights to 10 female rappers proving fitness is a lifestyle, not just for looks.

For the first time since we started our rankings a decade ago, we have incorporated a vital component: mental health. Recognizing its significant influence on overall well-being, we have taken into account the mental health aspect while crafting this prestigious list. Particularly noteworthy is the fact that 1 in 5 Americans suffers from mental health illness, making it imperative to address this crucial aspect of health.

These wordsmiths show fighting flair doesn’t have to come at the cost of wellness. Whether overcoming medical hurdles or promoting balanced nutrition, they showcase health as a daily grind.

So scroll on to meet the lyricists leading by lifestyle. This top 10 puts pedal to the pavement to prove well-rounded winning ways. Hip hop’s biggest names are redefining success with sustainability at their core. Let the rankings begin – here are the Top 10 Fittest Female Rappers 2024 list in alphabetical order:

Iggy Azalea

Fitness Routine:

• Iggy Azalea does plenty of different workouts such as sports, dancing, cardio, and weight training. 
• When weight training she focuses on her lower body more than her upper body by doing workouts such as squats, deadlifts, hip thrust, and lunges. 
• She also has a core workout that helps strengthen and tighten her core muscles. These workouts include in & outs, crunches, high plank, leg raises, etc.
• Iggy grew up playing tennis and still incorporates tennis days into her workout routine, this is a good form of cardio and helps improve flexibility. 

Nutrition:

• Iggy’s diet consists of a lot of fresh fruits, vegetables, and lots of protein.
• She also likes to drink cold juices and water to make sure that she remains hydrated. For example, smoothies with almonds, kale, berries, bananas, etc. 
• Her typical meals consist of salmon, potatoes, liver, seaweed, garlic, etc. 

Mental Health Practices:

• Iggy recommends that having rest days is key to good mental and physical health. 
• She enjoys spending time at home, talking on the phone with friends and family, and finding tasks to keep her mind calm such as yoga.

Cardi B

Fitness Routine:

• Cardi B’s fitness goal is to be as flexible as she was when she was younger.
• Her routine to achieve this is working out for 2 hours and stretching for 1 hour a day.
• The workouts consist of weighted squats, ropes, pull-ups, high knees, etc. 

Nutrition:

• Cardi B’s old diet used to be mainly foods such as wings, fries, pizza, etc.
• Now Cardi says she has begun focusing on changing her diet to healthier options such as eggs whites, chicken, vegetables, salmon, and fruits. 
• Cardi says the majority of her diet is now healthier but she still allows herself to have fast food and her cravings every once in a while. 

Mental Health Practices: 

• Cardi B has dealt with lots of hate on the internet regarding her previous life which she says took a toll on her mental health for a while, she says that getting off of the internet and taking time to yourself is a start to clearing your mind.

Doja Cat

Fitness Routine:

• Doja Cat’s workout routine consists of lots of cardio and toning workouts such as running and cycling that helps prepare her for performances.
• Her daily workouts consist of weightlifting, bench press, donkey kicks, plank holds, leg curls, and dancing.

Nutrition:

• Doja Cat began to avoid alcohol and junk foods and started focusing on healthier meals. 
• Now her diet ranges from salmon, chicken, steak, vegetables, and fruits. 
• Doja Cat also drinks juices that contain lots of nutrients to help contribute to her workouts such as greens and fruit juices. 

Mental Health Practices:

• Doja Cat fans have grown concerned over her shaved head and eyebrows claiming that it is an act of mental illness. Doja Cat says that she is perfectly fine and happy and says that she just does not like having hair and that there is nothing to worry about.

Missy Elliot

Fitness Routine:

• Missy Elliot has dropped 66 lbs going from 196 lbs to 130 lbs, while her recent diagnosis of Graves disease may have contributed to her weight loss, Missy also changed her lifestyle choices such her workouts and diet. 
• Missy began following a workout routine that focuses on cardio, circuit and weight training. 
• Majority of her workouts aim to build a strong core, toning up the body, and building muscle. 
• She also likes to always keep her body moving besides the workouts she does activities such as hiking and dancing which helps burn calories. 

Nutrition:

• Missy also changed her eating habits to healthy options, started eating in portions, and cut out foods with alot of carbs and sugars. 
• Now her diet consists of fruits, vegetables, lean protein, and whole grains. 
• This new diet helps her control her calories and also helps maintain a fast metabolism. 

Mental Health Practices:

• Missy has been open about her mental health struggles and says that what helps her is keeping people around that she knows motivates her and pushes her in life, she believes that this is a good way to keep yourself and others going. 

Latto 

Fitness Routine:

• While Latto admits to having surgery done to her body, she says that she still has hired a personal trainer to keep her healthy and in shape. 
• Latto focuses on dancing which helps her practice and train for performances while also burning calories and getting a workout in. 
• Her workouts begin with stretching and weighted workouts.
• Latto’s upper body workouts consist of bicep curls, push-ups, dumbbells, etc. While her lower body workouts contain lunges, leg curls, squats, etc. 

Nutrition:

• Latto’s diet is focused on counting calories and detoxing.
• Latto recently says that keeping count of the calories she consumes has helped her reach her fitness goals easily. 
• Latto also began to detox her body with juices to help move out all waste from her body which has contributed to her weight loss. 

Mental Health Practices:

• Latto says that keeping her family and friends close and maintaining a relationship with God gets her through the days that aren’t so easy.

Coi Leray 

Fitness Routine:

• Coi Leray does weight training, boxing, and cardio.
• As seen on her social media she focuses more on her lower body workouts, she says that she grew up skinny so that her main goal now is to tone up and gain weight in the right places.
• She begins workouts with cardio such as stairmaster or treadmill and finishes off with a HIIT workout.
• Her workouts are rotated every day Monday through Friday, during these days she targets her arms, core, and legs. 

Nutrition:

• Coi Leray says since she has a fast metabolism she usually eats what she wants but she has begun focusing on a better diet to keep her healthy internally also. 
• Now she eats fruits, vegetables, brown rice, grilled chicken, etc.
• She also replaced her usual snacks with fruits and salads. 

Mental Health Practices:

• Coi has opened up about the anxiety and body shaming she deals with since she has been in the music industry, she says that talking to herself such as waking up and saying “I love myself and my body” helps her feel better day by day. 

Megan Thee Stallion 

Fitness Routine:

• Megan trains with her personal trainer Timothy Boutte.
• Her workouts are very diverse which helps work on different parts of the body. Megan does workouts such as cardio, weight training, HIIT, yoga, pilates, boxing and pole dancing. 
• The workout routine she follows focuses on mainly lower body areas which consist of mountain climbers, squats, deadlifts, forward lunges, etc.
• Megan does yoga everyday and pilates every 3-4 days, these help her build up core strength and flexibility. 

Nutrition:

• Megan Thee Stallion admits that she used to eat lots of junk food in the past but has been working towards maintaining a better diet. 
• Now Megan’s diet consists of more protein, smoothies, vegetables, and fruits. 
• Instead of drinking sugary drinks she began drinking a gallon of water a day.

Mental Health Practices:

• Megan’s biggests tip to maintaining stress is to take a day off and rest.
• When dealing with anxiety and stress Megan likes to sleep in, watch her favorite show, and enjoy time with friends and family.

Nicki Minaj 

Fitness Routine:

• As in shape as Nicki is she claims that she does not work out because it will change the curvy figure that she already has.
• Instead, when she feels that she needs to lose weight she prefers to just change her diet by cutting out carbs and sugars which she says usually helps her the most. 

Nutrition:

• Nicki focuses on having a healthy diet since she does not workout.
• She eats lots of fruits, vegetables, protein and completely cuts sugar from her diet.

Mental Health Practices:

• Nicki says that most of her anxiety comes from always feeling that as a female rapper that people are constantly judging.
• She says she handles her stress and anxiety by getting off of her phone and away from social media instantly clears her mind.

Saweetie 

Fitness Routine:

• Saweetie enjoys doing cardio, pilates, and weightlifting as a form of exercise.
• To help prepare her for performances she does heavy cardio such as running uphill outdoors, dancing, jump roping, etc. 
• She also enjoys weight training mainly her core and legs by doing sit ups, squats, ropes, leg presses, etc.

Nutrition:

• Saweetie says she used to enjoy eating lots of sweets and fried foods but now her diet has changed to the Mediterranean diet. 
• The Mediterranean diet consists of whole grains, nuts, seeds, fruits and vegetables. 
• Saweetie enjoys cooking for herself rather than buying processed foods. 

Mental Health Practices:

• Saweetie says that meditating every morning helps her feel more grounded and at peace.

Ice Spice

Fitness Routine:

• Ice Spice workout routine ranges from weight training, yoga, and pilates. 
• She begins her workouts with cardio workouts such as jumping jacks, toe taps, froggy jumps, etc.
• Her weight training and core exercises help maintain a toned body and strong core, these workouts vary from sit-ups, bear crawls, crab walks, arm presses, and swiss ball crutches. 
• Ice Spice’s main workouts are switched between pilates and yoga, she does these daily and switches in between the workouts so that she consistently targets different areas of the body. 

Nutrition:

• Ice Spice says that she prefers home cooked meals rather than going out to eat or processed foods. 
• She says that she does not follow a specific diet, she just made changes in what she does and does not eat for example she cut all sugary drinks and foods and focuses on eating 

Mental Health Practices:

• Ice Spice does pilates to not only workout but also as a form of reducing stress and clearing her mind. 
• She also uses yoga to help deal with her anxiety.

Here at HFR, we’ve been curating lists of the Top 10 Fittest Hollywood Actresses for years, and we’re thrilled to continue our legacy with this exciting updated selection. Our journey began with a comprehensive study of the most popular 100 actresses, narrowing our focus to 50, then 25, and finally arriving at the reigning 10. To ensure accuracy, we left no stone unturned, scouring interviews and social media accounts for information. But that’s not all! We even consulted with Samir Becic, the illustrious founder of HFR and author of the fitness book “ReSYNC Your Life” published by HarperCollins.

For the first time since we started our rankings a decade ago, we have incorporated a vital component: mental health. Recognizing its significant influence on overall well-being, we have taken into account the mental health aspect while crafting this prestigious list. Particularly noteworthy is the fact that 1 in 5 Americans suffers from mental health illness, making it imperative to address this crucial aspect of health.

Samir Becic, a true authority in the health and fitness industry, with over 20 years of experience, had this to say about these powerhouse women: “These talented actresses not only radiate health and embody fitness, but they also wield their influence as extraordinary ambassadors, igniting a global movement that inspires millions to embark on the transformative journey towards a healthier and fitter existence.”

In making our selections, we considered various factors, including their fitness levels, nutritional habits, how they’ve handled any medical challenges, and their dedication to promoting a healthy lifestyle. So, without further ado, let’s dive into our top picks, presented in alphabetical order:

Jennifer Aniston

Fitness:

• Jennifer’s training philosophy combines both her mind and body. Keeping her physical and mental vitality at optimal levels.
• Jennifer uses a combination of yoga, spinning, and Pilates to focus on developing a better connection to her mind, emotions, and body. 
• Pvolve is her thing for reasons sentimental and also emotional. It’s more about mind-body since it’s not just tossing your arms out to the side or doing different workouts. You have to be mindful of your body and its movement. 
• Not that she loves to focus on one muscle or area particular. It’s usually some form of an overall body workout.

Nutrition:

• When training for her role as a stripper in We’re the Millers, she stuck to a strict diet of vegetables, lean proteins, and occasional kale chips! 
• Since her role, she still sticks to a healthy, balanced diet, and avoids carbohydrates to keep her body looking toned. 
• To start her day, she makes her breakfast drinkable. She gets a tablespoon of apple cider vinegar and mixes it in water, room temperature water, which is fantastic for your gut. She also has a cup of coffee. 
• Aniston’s typical eating pattern involves consuming lunch at about one or two p.m., where she usually consumes a balance of vegetables and protein. 
• For a mid-afternoon pick-me-up, Aniston goes for something small like a gala apple and almond butter or a bag of popcorn. 
• Dinner is pretty similar to her lunch. Merely vegetables and protein, encased in something that sounds good and delicious. 
• On the weekends, she treats herself to something special such as pizza, pasta, or a burger.

Mental Health Practices: 

• Aniston developed strategies to help her cope with not being able to sleep well, like meditating and having a set routine, so she can fall asleep at night. 
• Additionally, she reached out to a healthcare provider, who identified sleep deprivation as an issue. For people who struggle with sleep she recommends seeking professional assistance.

Jessica Biel

Fitness:

• Her routine includes walking lunges, sprinting, cardio workouts, and yoga. These moves seem to be working in her favor, especially since she’s already bounced back after having her baby in 2015.
• Jessica’s trainer also incorporates plyometrics, also known as “jumping training,” into her exercise routine. Plyometric workouts last for under an hour, but the intensity of these moves definitely get the job done. 
• Jessica also enjoys working out in the great outdoors. Jessica spends plenty of time going on hikes and jogs with her dogs. But instead of treating these outdoor activities as physical exercise, she focuses on the mental health aspects of these experiences.

Nutrition:

• She eats a lot of vegetables and grain proteins. She is a fan of fermented veggies and probiotics also, which she considers great for her skin and digestion. 
• While she doesn’t strictly adhere to any diet, Jessica likes to borrow elements of the Paleo and dairy-free diets. 
• Her best typically emerges when she curbs wheat and dairy, in particular. Avoiding these ingredients aligns her digestive system and her energy level. 
• Jessica tries to be balanced too. She enjoys the occasional slice of bread (or cake!), cookies, pasta, wine, or pizza. 
• Jessica uses vegetables from her own garden to cook at home. She grows vegetables every season in California. The yard is where she gets some of her favorite vegetables such as her spinach and radishes. She puts them together in a salad. 
• In more recent times, sausage, salmon, and chicken have been mentioned as foods Jessica eats. Typically, her meals do not contain a great deal of meat (particularly red meat such as steak) but she is no longer vegetarian or vegan.

Mental Health Practices:

• For Jessica, the term self-care doesn’t mean a day at the spa or a sheet mask, it means a high wire balancing of self-care that ends with her grounded, recharged, and ready to take on the world.
• She is actively working on “dropping the guilt” of focusing on herself, too. She believes she will be more present with her family after she has been nice to her body or gotten some endorphins going.

Gal Gadot

Fitness:

• Gal Gadot undergoes intensive training sessions to prepare for physically demanding roles. These sessions likely include a mix of cardiovascular exercises, strength training, and functional movements.
• Strength training is a vital part of building a character like Wonder Woman. Gadot was involved in weightlifting and resistance training to enhance muscle strength and stamina.
• Workouts focused on the heart and lungs, like running, biking or high-intensity interval training (HIIT), is part of Gadot’s schedule in improving overall fitness and stamina.
• Due to the action-oriented nature of her roles, Gadot includes martial arts training in her fitness regimen. Martial arts have the ability to improve flexibility, agility, and coordination.
• Gadot’s fitness regime includes routine and consistent training. It is consistent training that allows for the accomplishment and sustainment of physical fitness goals.

Nutrition:

• Gadot incorporates all food groups, including fruits, vegetables, whole grains, lean proteins and healthy fats, into her diet which is how to achieve a balanced nutritious diet.
• Since Gadot undergoes intensive training, muscle repairment is essential. Muscle repair and overall health requires sufficient protein consumption. Lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based proteins are all typical protein sources.
• Essential to Gadot’s diet, is to include sources of healthy fats, which may be avocados, nuts, seeds, olive oil, and fatty fish rich in omega-3 fatty acids.

Mental Health Practices:

• Finding equilibrium between work, personal life, and self-care is key. Striking a healthy work-life balance is frequently used by Gagot as a way to handle stress.
• Developing and preserving positive relationships with loved ones offers assistance with emotional matters. It is crucial to have a dependable support network to deal with the difficulties that life throws your way which is why Gadot ensures that she stays in close contact with her support system. 

Scarlett Johansson

Fitness:

• Johansson practices functional training, a series of exercises that imitate common activities. It is a great way to enhance general strength, flexibility, and coordination.
• To play a character as formidable as Black Widow, weight training is essential. This involves lifting weights and using resistance to build and sculpt muscles.
• Johansson includes martial arts training in her fitness routine, given the combat scenes in action movies. Martial arts provide both physical conditioning and skill development.
• To achieve stunts and action sequences, it is crucial to be flexible. To have a better outcome on flexibility and decrease the possible consequence from an injury stretching and mobility exercises might be added which is why Johansson does a lot of flexibility and mobility work.

Nutrition:

• Johansson takes essential vitamins and minerals provided by a diet rich in fruit and vegetables. In overall health support and in immune function, these nutrients have a critical part to play.
• Scarlett Johansson believes that the timing of meals can be used to enhance energy levels and improve recovery. Supplying the body with a combination of carbohydrates and protein after a workout can help the muscles recover.
• Johansson practices a well-balanced diet that includes all three macronutrients: protein, carbohydrates, and fats. Each of these macronutrients has a specific role in both supporting overall health and meeting your body’s energy needs.

Mental Health Practices:

• Johansson uses strategies like mindfulness meditation to reduce stress and enhance mental clarity. Such techniques involve focusing on the present moment and fostering an awareness.
• Maintaining a positive mindset can be supported by focusing on positive aspects of life as well as expressing gratitude. Many people keep gratitude journals or incorporate gratitude into their daily reflections.
• Johansson makes room for activities that help her take care of herself which is crucial to her mental health. Whether it’s reading, pursuing hobbies, or simply relaxing, she gives herself permission to shut out the noise and make space for guilt-free downtime.

 Jennifer Lawrence

Fitness:

• While training for her role in X-Men: Apocalypse, Jennifer met with her trainer any chance she could. 
• Jennifer incorporated several 15-minute workouts between filming. These exercises included simple moves that could be done on set, such as squats and lunges. 
• Jennifer sometimes took her workouts outside for some light jogging or walking. These light outdoor workouts allowed Jennifer to unwind and relax her muscles, especially after hours of sitting still during hair and makeup. 
• Lawrence worked with Kurt Froman six days a week for three months and also did three weeks of cross training in one hour increments a day doing either Pilates or toning and weight training or gyrotonics.
• Jennifer is a big fan of Pilates. She does them every day. 

Nutrition: 

• Jennifer’s secret to managing her diet is never depriving herself. Instead of keeping up with a strict diet, Jennifer focuses on eating appropriate levels of fat, carbohydrates, and protein. 
• Her go-to snacks include lean turkey, dark chocolate, veggies, and hummus. 
• She also hydrates with water throughout the day, which we all know is paramount to good health!

Mental Health Practices: 

• By taking time away from acting, Lawrence was able to take back not only time for herself, but also her own identity as she worked to define who she was. 
• After becoming a mom, the celebrity admitted that she has already changed so much and is now looking to the future with a new perspective. She shared, “My heart has expanded to a purpose that I didn’t know existed.” 
• Lawrence explains that she stays motivated because she wants to look a certain way in photographs or wants to fit in her clothes a certain way. She explained that she puts in extra effort in the gym instead of extra effort into her diet.

 Jennifer Lopez

Fitness:

• Lopez employs a workout expert on either shore: In Los Angeles she trains with Tracy Anderson; in New York, meanwhile, it’s David Kirsch, known for his planks, push-ups, and boxing.
• Lopez works out at least five days a week
• I incorporate freestyle dancing into my exercise routine five times a week. She includes light weights (3 lbs) and moves that target the butt and thighs and engage the core – always the core.
• J Lo seems to have taken an interest in boxing for years now, with her even having filmed several boxing scenes for her TV show, Shades of Blue, a few years ago.

Nutrition: 

• Alcohol, smoking and drinking are off limits. Although, she sips decaf in the morning.
• Lopez eats a lot of green vegetables, asparagus, Brussel sprouts, broccoli and kale.
• Lopez loves to do a lot of cooking. She really loves Puerto Rican food, that’s what she grew up on, which includes a lot of pork and chicken and if she’s eating out, Lopez will also choose fish and vegetables.
• Everything is organic and everything is deliberate, with a mix of highly nutritious protein and a lot of nutrient-dense food…everything is from scratch and fresh.
• Lopez varies her lunch choices, but often has a salad packed with protein and veggies. She’s said to be a fan of broccoli, peppers, and zucchini with some vinaigrette on top. For dinner, she usually pairs a protein with quinoa.

Mental Health Practices:

• According to Lopez, it all starts with the fundamentals. That means getting enough sleep and drinking plenty of water. It also requires paying attention to less tangible things, like meditating and taking care of your mind, your body, your soul.
• Lopez says that she visited her doctor who told her at the time that the reason she had her panic attack was because she didn’t get enough sleep (seven to nine hours to be exact). 

Margot Robbie

Fitness:

• Some celebrities, including Margot Robbie, incorporate Pilates and yoga into their routines. These exercises can improve flexibility, core strength, and overall body awareness.
• According to Margot’s old trainer, Andie Hecker, Margot did two-to three-hour barre and ballet-inspired workouts five days a week.
• Margot famously confessed to ET that she would do 100 sit-ups a day to get strong for I, Tonya, also telling the outlet she did hip dips, planks and pikes to prep for Harley Quinn in Suicide Squad.
• Robbie incorporates exercises that focus on strength training. This can include exercises such as weightlifting and bodyweight exercises.

Nutrition:

• To stay full, Margot allegedly avoids saturated fats, added sugar, ultra-processed foods, and chocolate and stacks her diet with high-protein foods that are rich in nutrients.
• Robbie’s breakfast usually consists of oatmeal with blueberries. This meal is a superb combination of complex carbs, protein, and antioxidants. A kale and apple juice smoothie are usually served alongside it.
• Lunch is normally a dish such as lemon chicken or fish with wholegrain brown rice and vegetables.
• Robbie seems to be embracing a diet plan that is much akin to the Mediterranean. It is here where meals consist of bulk fruits and vegetables, whole grains, fish, beans, and legumes while limiting the intake of red meats such as pork and beef.

Mental Health Practices:

• Robbie shared a task she’s been doing that is incredibly simple. “I have lists of the things I need to do that day, long term, short term, fun things, non-fun things.”
• Margot explains perhaps you could watch a movie or even read a book. It may be doing something really simple like just doing a puzzle. Try to keep your day mixed, like, you could do something like you could do something different around the same time every day, like you could clean or read, or watch a TV program or a movie, or cook.

Gabrielle Union

Fitness:

• Her exercise routine is simple but effective. It usually consists of jumping jacks, running in place, push-ups, sit-ups, and squats. This may not sound like a lot, but Union repeats these moves until she feels she’s gotten a full workout in. This type of interval training is very effective in keeping your body tight and in shape.
• Union says she gets 15 to 20 minutes of activity each morning, including a mixture of cardio, strength training, and Pilates. Union says this kind of physical activity helps her feel more awake in the morning since she is not big on mornings. 
• Union explains that interval training is the most effective strategy for the heart. It’s also the most efficient way to either jump-start or maintain weight loss. She jogs at level five for one minute, then goes down to three in order to bring her heart rate back down. And then she goes up to 5.2 then goes down again and then pushes herself back up to 5.5.

Nutrition:

• Union definitely doesn’t deny herself of her favorite foods, but moderation is key. 
• Her general eating habits include plenty of veggies and fruit. 
• Her diet includes quinoa, kale, steak, and fish. 
• As far as snacking goes, Gabrielle enjoys occasionally munching on unsalted almonds. 
• Gabrielle is also big on staying hydrated. She drinks plenty of water- 1 gallon a day to be exact.
• She takes in healthy fats and follows a diet that’s free of gluten, dairy, and very low in sodium while maintaining her gluten-free, dairy-free, low-sodium diet.

Mental Health Practices:

• Union learned to deal with the panic attacks that became part of her daily life following the assault, through decades of therapy.
• She said that throughout her sessions, she has received emotional tools that have really helped her grow and to basically aid in getting through the really bad flare-ups of this past year.

Michelle Yeoh

Fitness:

• Yeoh incorporates plenty of cardio and swimming into her work-out routine, but her real passion lies in Tai Chi. It is an ancient Chinese martial art, with strong philosophical aspects, and sometimes described as ‘meditation in motion’.
• Yeoh follows an intense workout regime, incorporating Yoga alongside around two hours of cardio per day. She has also admitted that as soon as she wakes up in the morning, she stretches and shadow boxes before going to work.
• Yeoh swims laps in the pool at her gym. She doesn’t swim for time or distance, instead, she ensures her heart is pumping and her limbs are warm. 

Nutrition:

• Yeoh has a deliberate eating style, she makes sure to appreciate her meals. Yeoh chooses to consume many smaller meals during the day and she tries to base her diet mainly on fruits and vegetables.
• Yeoh’s family has a history of diabetes, so she is dedicated to avoiding sugar whenever she can.
• Yeoh explains that Malaysia offers the best food. Some of her favorites include laksa curry, chicken noodles and nasi padang. 
• Yeoh’s qualifications involve a love of frozen yogurt, cheesecake as well as a glass of red wine on occasion.

Mental Health Practices:

• Constantly multitasking, Michelle Yeoh tightens her glutes while firming her face. After tapping on Helena Rubinstein’s radiance- boosting essence, she sweeps Medicube’s Age R Derma Shot along her jowl for a contouring massage . . . and now her day can really begin.
• After applying Helena Rubinstein day cream to smooth my face and neck she says: “This whole area starts to curtain my throat,” showing her hand sliding into her neck. “That’s why I do a massage to waken, to awaken all the glands—the thyroid glands, the orgasmic glands, and, of course, the liver so I’m not as toxic—and do the c-section on the face from temple to chin.”
• She advises, “Just always be who you are; be true to yourself. You can’t hide. Eventually, who you are will always come shining through. And the most important thing for me… to be able to find a nicer me and a kinder me.”

Zendaya

Fitness Routine:

• Zendaya grew up playing sports like soccer, basketball, and running track.
• While she doesn’t have a regular exercise routine, she stays active through her work, which often involves dancing and performing choreographed moves.
• During quarantine, she made exercise fun by putting on wigs, exercising as different characters, and making up skits.
• Zendaya enjoys spending time outside on hikes, which helps her relax and release stress.
• She also likes to join dance classes or dance by herself to make exercise enjoyable.
• Zendaya has shared a workout routine on her website, which includes exercises like arm raises with TRX straps, bicycle crunches, pushups, leg raises, and squats.

Nutrition:

• Zendaya has been a vegetarian since the age of 9 for ethical reasons.
• While she jokes that she tolerates vegetables and would rather have pizza, she still includes dairy and some other animal products in her diet.
• Breakfast is difficult for Zendaya. She loves breakfast food, she just doesn’t like to eat it first thing in the morning. Normally, an assistant or family member has to remind her to eat because she recognizes the importance of starting her day off with nutrition.

Mental Health Practices:

• Zendaya emphasizes the importance of making fitness fun to stick with it.
• She prioritizes her mental health by finding enjoyment in her workouts.
• Zendaya also values spending time outside, going on hikes, and being in nature as a way to relax and release stress.

The Basics of Sleep

Sleep is a complex physiological process that allows the body to rest, repair, and regenerate. It plays a crucial role in cognitive function, mood regulation, and overall health. While the average adult needs about 7-9 hours of sleep per night, studies show that women often require slightly more. Understanding the reasons behind this disparity requires a closer look at biological and hormonal differences.

Hormonal Influences on Sleep

Women experience unique hormonal fluctuations throughout their menstrual cycles, significantly influencing sleep quality and duration. Estrogen and progesterone, the primary female hormones, impact sleep patterns in several ways:

• Estrogen: This hormone has been linked to improved sleep quality. It promotes REM sleep, which is essential for cognitive function and emotional regulation. However, estrogen levels fluctuate, especially during the menstrual cycle, pregnancy, and menopause, leading to variations in sleep needs and patterns. In the premenstrual phase, some women experience disrupted sleep due to changes in estrogen levels, which can lead to increased irritability and fatigue.
• Progesterone: Known for its calming effects, progesterone can enhance sleep quality. It often increases during the luteal phase of the menstrual cycle, which may explain why some women experience deeper sleep during this time. However, fluctuations in progesterone can also result in insomnia or fragmented sleep, especially in the days leading up to menstruation.

Sleep Disruption Across Life Stages

Hormonal changes during different life stages—puberty, pregnancy, and menopause—can significantly affect sleep. Dr. Joan L.F Shaver highlights the unique challenges women face regarding sleep, including hormonal fluctuations throughout their life stages, such as menstruation, pregnancy, and menopause, which contribute to a higher prevalence of sleep disorders and disruptions, emphasizing the need for gender-specific approaches in assessment and treatment to improve sleep health for women. For instance:

• Puberty: Girls often experience an increase in sleep needs due to rapid growth and hormonal changes. During this phase, they may require more sleep than their male counterparts to support physical and cognitive development.
• Pregnancy: Many women report increased fatigue and sleep disturbances during pregnancy, driven by hormonal fluctuations, physical discomfort, and emotional changes. The need for restorative sleep is heightened as the body works to support the developing fetus. Additionally, conditions such as sleep apnea may become more prevalent during pregnancy, further complicating sleep needs.
• Menopause: The transition to menopause, characterized by a decline in estrogen and progesterone levels, significantly affects sleep quality. Women often experience symptoms such as hot flashes, night sweats, and mood swings, which can lead to insomnia and fragmented sleep. The hormonal fluctuations associated with menopause can make it challenging for women to maintain consistent sleep patterns, leading to increased fatigue and a greater need for restorative sleep. Research shows that postmenopausal women may report poorer sleep quality and increased insomnia compared to their premenopausal counterparts.

The Role of Adrenal Glands

The adrenal glands play a significant role in sleep and hormonal balance for women. They are responsible for producing hormones such as cortisol, adrenaline, and DHEA, all of which can influence energy levels, stress responses, and sleep quality. Dr. Patrick Flynn DC emphasizes how hormonal reserves play a key role in women’s innate need for more sleep in this video.

1. Cortisol Regulation

Cortisol, often referred to as the stress hormone, follows a diurnal rhythm, typically peaking in the morning and declining throughout the day. Chronic stress can lead to elevated cortisol levels, which can interfere with sleep patterns, making it difficult to fall asleep or stay asleep. High cortisol levels are associated with insomnia and may be particularly challenging for women, who often juggle multiple roles and responsibilities. Women managing family, work, and social obligations may experience increased stress, leading to heightened cortisol levels and subsequent sleep disturbances.

2. Adrenal Fatigue

While “adrenal fatigue” is not universally recognized in the medical community, some practitioners suggest that prolonged stress can lead to decreased adrenal function. This condition can result in fatigue, difficulty sleeping, and disrupted hormonal balance. Women experiencing adrenal fatigue may feel a greater need for sleep as their bodies attempt to recover from ongoing stressors. Symptoms can include low energy, mood swings, and difficulty concentrating—all of which can exacerbate sleep issues.

3. Impact on Other Hormones

The adrenal glands also produce DHEA (dehydroepiandrosterone), which can influence estrogen and testosterone levels. An imbalance in these hormones can further affect sleep. For instance, fluctuations in estrogen during the menstrual cycle can interact with adrenal hormones, leading to varying sleep needs and quality. Furthermore, as women approach menopause, the decline in adrenal hormone production can contribute to feelings of fatigue and a reduced ability to cope with stress, ultimately affecting sleep.

4. Stress Response and Sleep Quality

The adrenal response to stress can lead to increased arousal and vigilance, making it harder for women to relax and fall asleep. This heightened state of alertness can prevent the body from entering restorative sleep stages. Stress management techniques, such as mindfulness, yoga, and relaxation exercises, can help mitigate this response, promoting better sleep. By lowering cortisol levels through stress-reduction practices, women can improve their chances of getting a good night’s sleep.

Biological Factors Affecting Sleep

Circadian Rhythms

Circadian rhythms—the body’s natural sleep-wake cycle—can differ between men and women. Research indicates that women may have a shorter circadian cycle, leading to earlier sleep onset and wake times. This difference can make women more susceptible to sleep deprivation, particularly if they attempt to conform to societal norms that favor longer waking hours. A disrupted circadian rhythm can further exacerbate sleep issues, making it vital for women to align their sleep patterns with their natural biological clocks.

Brain Structure and Function

Neuroscientific studies suggest that there are structural differences between male and female brains that could influence sleep. Women tend to have a thicker cortex, which is associated with better cognitive function and emotional regulation. These differences may contribute to varying sleep needs and patterns, as women often juggle multiple roles and responsibilities, leading to increased mental fatigue and a greater need for restorative sleep.

Psychological and Social Influences

Stress and Sleep

Women are often found to experience higher levels of stress and anxiety than men, which can negatively impact sleep quality. Stress activates the body’s fight-or-flight response, making it difficult to relax and fall asleep. As women tend to handle multiple roles—caregiver, professional, partner—this added stress can lead to increased fatigue and a greater need for sleep. Additionally, the societal pressures placed on women to excel in various domains can create a cycle of stress that further disrupts sleep.

Sleep Disorders

Certain sleep disorders, such as insomnia and restless leg syndrome, are more prevalent in women. Hormonal fluctuations, stress, and psychological factors can contribute to these conditions, further amplifying the need for restorative sleep. Women experiencing these disorders may require more sleep to compensate for the poor quality of sleep they receive. Seeking professional help can be vital for women struggling with chronic sleep issues, as effective treatment can improve both sleep quality and overall health.

The Importance of Prioritizing Sleep

Given these biological differences, it’s crucial for women to prioritize sleep as a vital component of overall health. Here are a few strategies to improve sleep quality:

1. Establish a Sleep Routine: Going to bed and waking up at the same time every day helps regulate circadian rhythms.
2. Create a Sleep-Friendly Environment: Ensure that your sleep environment is cool, dark, and quiet to promote relaxation.
3. Manage Stress: Incorporating mindfulness practices, such as yoga or meditation, can help alleviate stress and improve sleep quality.
4. Limit Stimulants: Reducing caffeine and electronic device use in the hours leading up to bedtime can enhance sleep quality.
5. Seek Medical Advice: If you experience persistent sleep disturbances, consult a healthcare provider to explore underlying causes and treatment options.
6. Monitor Hormonal Health: Women experiencing hormonal fluctuations—whether due to menstrual cycles, pregnancy, or menopause—should consider tracking their symptoms and discussing them with a healthcare professional to manage sleep-related issues effectively.

Understanding the biological differences between men and women is essential in recognizing why women generally require more sleep. Hormonal fluctuations, brain structure, and psychological factors all play significant roles in sleep needs. Additionally, the impact of adrenal function, stress responses, and the unique challenges posed by menopause further underscore the importance of adequate sleep for women. By prioritizing sleep and employing effective strategies for improvement, women can enhance their overall well-being, productivity, and quality of life. As we continue to unravel the complexities of sleep and gender, it becomes clear that acknowledging these differences is crucial for achieving optimal health.

Decrease Risk of Dementia and Alzheimer’s Disease: Treatment for these diseases is very expensive and experimental. There has been a definitive link to adults from the ages of 55-93 years old having a lower risk of Dementia and Alzheimer’s Disease when completing a puzzle every day. A study published in Geriatric Psychiatry shows to have found a 15% improvement in “Spatial Working Memory” in adults who complete puzzles every day over ones that never attempt puzzles of any kind.

Increased Reaction Time: Puzzles, in particular, Rubik’s Cubes enhance one’s ability to recognize patterns and interpret what their next moves must be. The same Geriatric Psychiatry study shows a direct correlation with faster reaction times in adults who regularly do puzzles with an average of an 8 millisecond faster cognitive reaction time. 

Increased Hand-Eye Coordination: When the mind registers what the best next move will be it will only be carried out if the hands are able to keep up with the brain. Learning to solve a Rubik’s cube will increase the connection between your brain and your hands, and once you can solve one fairly easily that is when it is time to train to solve it faster. This must be trained because it is using both sides of your brain at the same time, using the memory and hand-eye at once. 

Increase Attention Span: A study published by Baa Bee explains that to solve a Rubik’s Cube one must memorize multiple algorithms and when to implement those movements. When a child begins on Rubik’s Cubes early it trains their brains to concentrate on a task for an extended period and paves the way for strong memory.

Better Problem Solving: A study in Gale Academic Online including 25 subjects, 10 being Rubik’s Cube experts and the remaining 15 being novices. They tested the subject’s ability to adapt to changing environments. The results showed that the expert cubers had a much shorter observation time and were able to come up with solutions faster than novice cubers. Not only were the expert solvers able to adapt and come up with solutions faster than novices, but they were also able to implement their solutions in a more timely manner.

Increase Long Term and Short Term Memory: There is so much to think about when solving a Rubik’s cube and to be able to solve at speed there cannot be any delay. When first starting out with solving Rubik’s Cubes one will learn 5 algorithms to use throughout the solving. But when one decides they want to solve it as fast as they can they must learn 78 different algorithms and what patterns need those algorithms. The solver must have the ability to remember what patterns link with which movements and as I said before there can not be any delay when one wants to solve the cube as fast as possible. 

IQ Booster: In a MensHealth article about how to improve one’s IQ the #1 suggestion is to attempt puzzles for about 25 minutes per day. According to their findings, the average adult can increase their IQ by about four points by challenging their brain with various types of puzzles every day. This is because puzzles not only require a good memory but they increase what they call your “working memory” which goes further than just remembering, it is remembering and knowing how to implement what you have learned. 

Cut out blue light such as TV and phone screens

Blue light uses blue wavelengths typically found on TV and phone screens. During the day, this is perfect since blue light increases attention, mood, and reaction time. However, since this is optimal during the day, at night, it is not pleasant for one to sleep. Studies show that blue light suppresses melatonin and increases circadian rhythm at a higher rate than regular light, causing a person to stay awake about two times longer than average. Individuals who cut out blue light before bed have been shown to have lower stress and better sleep.  

Have a good bedtime routine

A consistent bedtime routine is one of the best ways to relieve stress before sleep. A bedtime routine is meant to help a person wind down and destress from the day. Doing things you enjoy or taking time for self-care is a great way to lower stress. Humans tend to have habits, and the healthier your habits, the healthier and less stressed you will be!  

Lower caffeine intake 

Research has proven that caffeine can delay the body’s natural time clock when ingested. Within the body, there is a substance that makes a person feel sleepiness called adenosine. When an individual intakes caffeine, it blocks adenosine from doing its job and makes the body more alert and awake. The body then feels like it needs to be awake longer than usual, causing lower sleep time and higher stress levels. 

Relax your mind through meditation

Meditation is the process of calming the mind and body. Studies have shown that meditation is an effective way to reduce stress, relax the mind, and lower blood pressure. When done correctly, meditation reduces cortisol levels, the hormone connected to stress—also increasing melatonin within the body leading to tiredness and restful sleep. 

Use lavender essential oils  

Since the beginning of the 13th century, lavender has been used as a natural remedy for insomnia and stress. Studies have shown that individuals who use lavender aromatherapy sleep more soundly than those who do not. This is due to lavender’s ability to increase slow-wave sleep, which in return causes a decreased heart rate and more relaxed muscles. The following day individuals in this study were found to wake up more energized and less stressed. 

Focus on positive topics 

Positive thinking is a great way, in general, to not stress. We all go through things that make us stress more than we should, and it is hard not to think about them to the point where sometimes they keep us up. Having self-talks and thinking of the good things in life rather than the bad has been proven to improve sleep patterns and decrease stress, anxiety, and depression. So next time you think of something negative, try looking at the glass half full and find positive things within the problematic situation because there is always light in the darkness. 

Make your bedroom a good sleep environment

Studies show that keeping a good sleep environment is crucial for less stress and optimal sleep. Individuals who slept in ideal conditions showed lower stress levels and were more energized the following day. There are four critical components to having the environment for sleep—the first being temperature. When the body goes to sleep, it naturally drops body temperature, so keeping the area of sleep within the range of 65 to 70 degrees Fahrenheit is best for rest—next, reducing the amount of noise and light within the room. Noise and light naturally make it more challenging due to them making the mind more alert. Lastly, having good bedding and a mattress you like is essential because it creates a sense of comfort and will help overall sleep. 

Exercise regularly  

Exercise is not only an excellent way to stay healthy but also to reduce stress and possible insomnia. Research shows that individuals who began working out and have problems sleeping began falling asleep faster and staying asleep longer—leading them to less anxiety, stress, and even depression. 

Do you ever see yourself staring at a wall hoping you can sleep, but your mind is racing 100 miles per minute? It is probably due to stress. Stress can have many adverse effects on someone’s lifestyle, such as making it hard to sleep at night. If this is you, do not worry, there are many ways to reduce your stress before bedtime and get the sleep you deserve! Read ten ways to reduce anxiety before bedtime.  

Cut out blue light such as TV and phone screens

Blue light uses blue wavelengths typically found on TV and phone screens. During the day, this is perfect since blue light increases attention, mood, and reaction time. However, since this is optimal during the day, at night, it is not pleasant for one to sleep. Studies show that blue light suppresses melatonin and increases circadian rhythm at a higher rate than regular light, causing a person to stay awake about two times longer than average. Individuals who cut out blue light before bed have been shown to have lower stress and better sleep.  

Have a good bedtime routine

A consistent bedtime routine is one of the best ways to relieve stress before sleep. A bedtime routine is meant to help a person wind down and destress from the day. Doing things you enjoy or taking time for self-care is a great way to lower stress. Humans tend to have habits, and the healthier your habits, the healthier and less stressed you will be!  

Lower caffeine intake 

Research has proven that caffeine can delay the body’s natural time clock when ingested. Within the body, there is a substance that makes a person feel sleepiness called adenosine. When an individual intakes caffeine, it blocks adenosine from doing its job and makes the body more alert and awake. The body then feels like it needs to be awake longer than usual, causing lower sleep time and higher stress levels. 

Relax your mind through meditation

Meditation is the process of calming the mind and body. Studies have shown that meditation is an effective way to reduce stress, relax the mind, and lower blood pressure. When done correctly, meditation reduces cortisol levels, the hormone connected to stress—also increasing melatonin within the body leading to tiredness and restful sleep. 

Use lavender essential oils  

Since the beginning of the 13th century, lavender has been used as a natural remedy for insomnia and stress. Studies have shown that individuals who use lavender aromatherapy sleep more soundly than those who do not. This is due to lavender’s ability to increase slow-wave sleep, which in return causes a decreased heart rate and more relaxed muscles. The following day individuals in this study were found to wake up more energized and less stressed. 

Focus on positive topics 

Positive thinking is a great way, in general, to not stress. We all go through things that make us stress more than we should, and it is hard not to think about them to the point where sometimes they keep us up. Having self-talks and thinking of the good things in life rather than the bad has been proven to improve sleep patterns and decrease stress, anxiety, and depression. So next time you think of something negative, try looking at the glass half full and find positive things within the problematic situation because there is always light in the darkness. 

Make your bedroom a good sleep environment

Studies show that keeping a good sleep environment is crucial for less stress and optimal sleep. Individuals who slept in ideal conditions showed lower stress levels and were more energized the following day. There are four critical components to having the environment for sleep—the first being temperature. When the body goes to sleep, it naturally drops body temperature, so keeping the area of sleep within the range of 65 to 70 degrees Fahrenheit is best for rest—next, reducing the amount of noise and light within the room. Noise and light naturally make it more challenging due to them making the mind more alert. Lastly, having good bedding and a mattress you like is essential because it creates a sense of comfort and will help overall sleep. 

Exercise regularly  

Exercise is not only an excellent way to stay healthy but also to reduce stress and possible insomnia. Research shows that individuals who began working out and have problems sleeping began falling asleep faster and staying asleep longer—leading them to less anxiety, stress, and even depression. 

Regular exercise helps de-stress the mind before bed

Listen to music 

Everyone loves music to either sing or dance to, but there is also great music that can help you relax and sleep soundly at night. A study had proven that adults who choose to listen to music 45 to an hour before bed reported having better sleep quality than when they did not listen to music. They also found that they were more likely to feel relief, leading to falling asleep faster than usual. So, try and listen to your favorite music before sleeping. You might love it!

Take a hot bath or shower 

Showering or bathing at night is a great way to let your body know you are ready for bed. An analysis of several studies showed that people who bathe in water temperature of 104 to 108.5 Fahrenheit improved their sleep quality. It is theorized to be because hot water increases blood flow within the body, allowing the body to lower its temperature faster and get to the optimal level for sleeping. It is also great for destressing because it helps relax muscles! Regular exercise helps de-stress the mind before bed.

Listen to music 

Everyone loves music to either sing or dance to, but there is also great music that can help you relax and sleep soundly at night. A study had proven that adults who choose to listen to music 45 to an hour before bed reported having better sleep quality than when they did not listen to music. They also found that they were more likely to feel relief, leading to falling asleep faster than usual. So, try and listen to your favorite music before sleeping. You might love it!

Take a hot bath or shower 

Showering or bathing at night is a great way to let your body know you are ready for bed. An analysis of several studies showed that people who bathe in water temperature of 104 to 108.5 Fahrenheit improved their sleep quality. It is theorized to be because hot water increases blood flow within the body, allowing the body to lower its temperature faster and get to the optimal level for sleeping. It is also great for destressing because it helps relax muscles! 

We typically think of athletes, movie stars, models, and some rock stars when we talk about “core strength.” But did you know that there are more muscles that make up our core than just those six muscles right above our belly button? There are actually four layers of abdominal muscles, posterior muscles of the back and two other muscle groups deep within the torso that make up our “core.”

All of these need to be strengthened to keep our trunk (torso) healthy, strong and injury-free. 

Most often we see the low back region as the most susceptible to injury. Mainly between the bottom of our ribcage down to the hips and pelvic region. This is because that area is not surrounded by hard matter, like bone needed for added protection. No matter our age it can be truly debilitating to experience lower back pain. Therefore, the best way to maintain a healthy back and core is to regularly train these surrounding muscles as a way to limit injuries, stay strong and enhance mobility throughout life!

So what exercises are best at targeting all of those muscles? Below we have provided a brief anatomy review of the core and listed our top 5 exercises to improve core strength and protect our lower backs from potential injury.

Anatomy Review for The Core:

Abdominals

• Rectus Abdominis (The 6-pack Muscle): This muscle is the most superficial (closest to the surface) in the abdominal muscle group as it lays on top of the other core muscles of the torso. Although this muscle can be targeted and works in conjunction with others in the movement of the trunk, it is considered least protective of the group when it comes to the overall strength of the core. Typically, this muscle is seen as more of an ‘aesthetic’ muscle trained more to look good versus actually building strength.

• External Abdominal Obliques: The next abdominal layer below the Rectus Abdominis. These muscles attach to the front and back of the ribcage, angle downward and insert to the top of the pelvis region on the iliac spine. They essentially wrap around the torso and assist with lateral movement (side bending).

• Internal Abdominal Obliques: Similar to the External Abdominal Obliques, this sheet of muscles also attach to the lower ribs, but are oriented perpendicular to the External Obliques. They make up the abdominal wall that wraps around the torso.

• Transversus Abdominis: This sheet of muscles are the deepest abdominal muscles and like the Internal Obliques, wrap around the trunk of te body. They attach to the lower ribs (7-12th) and onto the back, the pelvis, and the connective tissue of the thoracolumbar region. They assist with stabilization and rotation of the trunk.

Other Core Muscles 

• Erector Spinae and other Paraspinal Muscles: These consist of numerous muscles that run parallel to the backbone. They are both large and small muscle groups, and are attached to a sheath of tendon that connects the vertebrae of the lower spine and the pelvis

• Quadratus Lumborum: The deepest back muscle, the Quadratus Lumborum attaches the lowest ribs and lumbar vertebrae to the posterior iliac spine (the crest of the pelvis.) It helps with the opposite actions of the front abdominal muscles and assists with back bending movements.

• Iliopsoas Group: Another core group, serving as the deepest in the body, are the psoas major, psoas minor and the iliacus muscles. These muscles are stabilizers and lateral movers of the core, as well as lateral rotators of the hip joints. These muscles connect the upper body to the lower body by attaching the anterior lumbar vertebrae, run along the inner pelvis and insert into the lesser trochanter of the femur bones. 

5 Best Exercises to Strengthen these Muscles

Now that we’ve recapped all of the core muscles, let’s break down our favorite exercises to help strengthen our core low back. We love these exercises because they can be done anywhere and don’t require any equipment. Plus, if we want to make them even more challenging, we can always add weights to the mix:

• Regular and Side Planks (On Hands, Elbows and Forearms): We LOVE Planks! Traditional, Forearm and Side Planks are all incredible at helping at building strength in the trunk of the body. These are usually practiced in a static position, one where you hold the shape for as long as possible. That said, there is always the option to add push-up or hip-dips to increase the intensity or target additional muscles. Try holding a Traditional Plank for 30 seconds to see how it feels. If that’s too easy, go for 1 minute. Still too simple? Try for 1 minute in each of these types of Planks and build up from there… You’ll thank us later.

• Sustained Low Boat Pose – Another great strength building technique is the sustained Low Boat pose seen in many yoga practices. Here, we start on our backs. Then we lift the legs, the head and upper shoulders about 3-4 inches off the floor. Only the hips and torso should be touching. After we’ve got that, next we extend the arms past our ears and away from our feet. It may help if we think of the shape of a banana. By holding this shape as long as we can (similar to those planks), we start to activate all of the core abdominal muscles. Lastly, if we want a bigger challenge, there is always the option to flutter-kick the legs or tap our hands to our toes straight up in the middle. Again, try holding this for 30 seconds. If that is a piece of cake, then go for 3-5 reps of 1 minute each.

• Superman or Locust Pose: This exercise is one of our favorites. We think strengthening the back muscles are equally important as the front core and this exercise helps to target the Quadratus Lumborum and our Paraspinal muscle group. During this exercise we will be lying on our stomach. (You may want to use a thick mat or a towel to protect the front of the hips.) Next, reach the arms forward past the ears and lift them up. Do the same thing with the legs, as if you’re flying like Superman. For the yogis out there, this is a variation of Locust Pose. Remember to keep the breath steady while in this shape. Go for 8-10 rounds of lifting up on an inhale and releasing on an exhale. Do that 3-5 times. Lastly, to make this harder, try strapping on some wrist and ankle weights!

• Russian Twists: Here we address some of those deeper muscles, like the External and Internal Obliques, and the Transversus Abdominis, due to the rotating or twisting nature of this exercise. Begin sitting on a mat or towel with the knees bent. Our feet should be about 18 inches away from us resting on the floor. Next, lean back to make an approximate 45-degree angle at the hips. This engages the whole core because we are fighting against gravity. Now we extend our arms out with palms together and keep them straight. From there, we initiate a rotation from side to side while maintaining the 45-degree angle; as those we are drawing a semicircle left to right with our hands.. To increase the challenge we can alway add weight by holding a dumbbell or a medicine ball. If the desire to make this more challenging persists, then try lifting the feet off the floor and hovering them while twisting from side to side.  

• Seated Knee Tucks: We think traditional crunches are a bit overrated. They can put unnecessary strain on the low back and neck, and who wants that, right? Instead, Seated Knee Tucks take that strain off those areas, target all of the core abdominals and help to build strength in the entire trunk. (Not to mention this exercise can really boost that “6-pack” look, if that is something you want.) Start by sitting on a mat or a towel to cushion the seat with your legs straight. Next, place both hands on the ground behind you with elbows bent. Your hands should be flat and the fingers should point towards the feet. Now, lift your legs about 4 inches off the ground and lean back at the same time. Finally, bend your knees while pulling them to your chest and press through your hands so that your torso almost touches your knees in the middle. Repeat. We suggest 3-5 sets of 20 reps. If you want to make it more difficult, add ankle weights. Trust us, you’ll feel it.

Lip Balm

Moms all over have commented about packing lip balm more than any other item. Having lip balm can be helpful to the mother because the hospital air can be dry and cold. Lip balm can assist with having comfortable and happy lips during the hours of delivery. There are many different kinds of chapsticks but this is the most reliable chapstick! A big plus is that its in a pack of three so there will be plenty of chapstick on hand.

Bring Toiletries

Packing a personal bag of toiletries that has items such as toothbrush, toothpaste, brush, soaps, conditioner and deodorant! Moms also recommend face wipes for a quick pick-me-up and dry shampoo for between showers. We found this cute set off amazon that can help mom and dad save money with a travel bag and travel sized bottles so they can use their personal hygiene products and not have to go to the store to buy miniatures.

Snacks

Having a baby makes mom hungry, and we have never heard anyone raving about amazing hospital food. Do a favor for mom and pack some snacks. We like anything that’s easy to toss in the bag with zero prep-work, like granola bars, crackers, or trail mix. Also just a little tip dads, buy mom her favorite meal after delivery, we are sure all dads and moms will thank us later.

Personal Pillows

Hospitals aren’t known for their comfy pillows and moms want to comfortably enjoy every bit of sleep that they are able to get after the baby arrives! That’s why many moms recommend bringing their favorite pillows from home to help keep them as comfortable as possible during labor and to support the moms when they start breastfeeding. This pregnancy pillow is a big help to moms even before delivery day. It can be placed in many different positions in order to help make mom comfortable anywhere she sits or lays.

Nursing Bra

A comfortable nursing bra is a where there is a free feeling, such as no underwire. nursing sleep is a must for some moms, while others prefer to go braless because of frequent nursing and to ensure lots of skin-to-skin contact in those early hours after birth. Do whatever makes mom comfortable. The bras off amazon our team found have very high ratings due to how easy and comfortable these nursing bras are. The bras have straps that can be unhooked and hooked bag together to make breast feeding easier on mom and provide her comfort as well.

Phone Charger

A phone helps with having a distraction during labor, to contact friends and loved ones when the baby arrives, and for tons of newborn pictures. So, a charger is absolutely essential. Some moms even recommend bringing a longer charging cord that will reach from the wall to the hospital bed. We listened to those moms and found some phone chargers on amazon with a longer cord to help mom have a nice little distraction and to be able to remain comfortable in the hospital bed!

Going Home Outfits

Pack a going-home outfit for mom, dad and baby. The going home outfit for the newborn and parents are a staple point! Moms will probably still be most comfortable in maternity clothes or cozy loungewear, while the baby will need a onesie, socks, a blanket, and any cold-weather gear if it’s chilly outside. We found these comfy tops for the whole family or just for mom, dad and the little one. Who says that coming home outfits can’t be cute and comfy?

Car Seat

Don’t forget to make sure the car seat is ready to go and that mom and dad know how to use it before going to the hospital. This item obviously won’t be fitting in the maternity bag, but we thought it was important to include anyway. This carseat is ranked one of the safest on amazon! We highly recommend mom and dad looking into this carseat for their little one to have the safest trip home.

Lanolin

While mom and baby are learning to breastfeed in the hospital, the nipples may get sore. Lanolin helps soothe and protect them and is completely safe for mom and baby. Lansinoh nipple cream has been the highest ranked nipple cream by doctors and mothers all over the United States!

Pads, Underwear, and diapers

The hospital will give mom pads and mesh underwear while recovering from giving birth. However, some moms swear by bringing their own protection to be more comfortable. Adult diapers are a popular choice. Other moms bring along a well-fitting pair of high-waisted underwear or their favorite brand of overnight pads. All of these pads, underwear and diapers above have been highly recommended by moms and used by hospitals!

Slowed Metabolism

One of the significant dangers associated with yo-yo dieting is slowed metabolism, which can have negative consequences on long-term weight management. When you drastically reduce your calorie intake during a diet, your body perceives this as a period of food scarcity and adapts by slowing down your metabolic rate. This adaptive response is a survival mechanism to conserve energy. Unfortunately, research has shown that this metabolic slowdown can persist even after you’ve stopped dieting and returned to your regular eating habits. As a result, your body becomes more efficient at storing calories and burning fewer calories at rest, making it increasingly difficult to lose weight and maintain weight loss in the long term. The constant fluctuations in calorie intake can disrupt the delicate balance of your metabolism, making sustainable weight management a challenging task. Instead of resorting to extreme calorie restrictions, focus on adopting a balanced and nourishing approach to eating that supports a healthy metabolic rate and overall well-being.

Studies have shown that yo-yo dieting can lead to metabolic changes that make it harder to lose weight and maintain weight loss in the long term. The constant fluctuations in calorie intake can disrupt the delicate balance of your metabolism, making sustainable weight management a challenging task. Instead of resorting to extreme calorie restrictions, focus on adopting a balanced and nourishing approach to eating that supports a healthy metabolic rate and overall well-being.

Nutritional Deficiencies

Nutritional deficiencies are a serious concern associated with yo-yo dieting. Many fad diets often promote extreme restrictions or eliminate entire food groups, leading to imbalanced and inadequate nutrient intake. By constantly cycling between restrictive eating and overeating, you may miss out on essential vitamins, minerals, and nutrients that are crucial for your overall health and well-being. For example, low-carbohydrate diets have been shown to limit your intake of important sources of fiber, B vitamins, and minerals found in whole grains and fruits. Similarly, overly restrictive diets may deprive you of essential fats, proteins, or certain micronutrients. These nutritional gaps can lead to deficiencies that impact various bodily functions, such as immune function, energy production, and cognitive health. To prioritize your nutritional well-being, it’s important to adopt a balanced and varied diet that includes a wide range of nutrient-dense foods. Consulting with a registered dietitian can also help ensure you meet your nutrient requirements while working towards your health goals. Remember, a sustainable and nourishing approach to eating is key to long-term health and vitality.

Muscle Loss

Muscle loss is a significant concern when it comes to yo-yo dieting. Rapid weight loss, often a result of severe calorie restriction, can lead to the breakdown of muscle tissue for energy. This is problematic because muscle plays a vital role in your overall health and well-being. Not only does muscle provide strength and stability, but it also plays a crucial role in supporting a healthy metabolism. Muscle is metabolically active tissue, meaning it burns more calories at rest compared to fat tissue. When muscle mass is lost, the body’s metabolic rate can decrease, making it harder to maintain weight loss and potentially leading to weight regain. Additionally, losing muscle can negatively affect your body composition, leading to a higher percentage of body fat. This can contribute to a less toned appearance and decreased physical performance. To mitigate muscle loss, it’s important to focus on maintaining muscle mass while pursuing weight loss or body recomposition goals. This can be achieved through resistance training exercises, consuming adequate protein, and ensuring you’re in a moderate calorie deficit rather than a severe one. Prioritizing strength training and a balanced approach to nutrition can help preserve muscle, support your metabolism, and enhance your overall physique and well-being.

Weight Regain

Weight regain is a common consequence of yo-yo dieting. The restrictive nature of many diets makes them difficult to maintain in the long term, and as a result, individuals often return to their previous eating habits once the diet is over. This return to old patterns of eating can lead to weight regain, undoing the progress made during the dieting phase. The cycle of weight loss followed by weight regain can be frustrating and disheartening, as it may create feelings of failure and self-blame. Moreover, this pattern of yo-yo dieting can negatively impact your metabolism, making it even more challenging to lose weight and maintain a healthy weight in the future. Instead of relying on restrictive diets, it is important to focus on sustainable and balanced lifestyle changes that promote healthy eating habits and regular physical activity. Developing a positive and healthy relationship with food, where no foods are off-limits, can help foster a more sustainable approach to weight management. By focusing on long-term lifestyle changes rather than quick fixes, you can achieve a healthier weight and maintain it in the long run, promoting overall well-being and a positive body image.

Emotional Distress

Emotional distress is a significant consequence of yo-yo dieting. The constant cycle of weight loss and weight regain can have a profound impact on your mental and emotional well-being. Yo-yo dieting often leads to feelings of frustration and disappointment when the weight loss achieved during the diet is not sustainable in the long term. The repeated failure to maintain a specific weight or appearance can result in a negative relationship with food, body image, and self-esteem. Negative self-talk and self-criticism may become prevalent, further exacerbating emotional distress. This distressing cycle can create a harmful and unsustainable pattern of dieting, which ultimately takes a toll on your mental health. It is crucial to prioritize a balanced and compassionate approach to both your physical and mental well-being. Focus on developing a healthy relationship with food, embracing body positivity, and practicing self-acceptance. Seeking support from mental health professionals or support groups can also be beneficial in navigating the emotional challenges associated with yo-yo dieting. Remember, true health encompasses not just the physical aspect but also the mental and emotional aspects, and fostering a positive mindset is essential for overall well-being.

Increased Risk of Chronic Diseases

Yo-yo dieting poses a significant risk to your long-term health by increasing the likelihood of developing chronic diseases. The constant fluctuations in weight and metabolic changes associated with yo-yo dieting can have detrimental effects on various aspects of your health. Research has shown that yo-yo dieting is associated with an increased risk of heart disease, high blood pressure, and type 2 diabetes. These chronic conditions can have severe implications for your overall well-being and quality of life. The rapid weight loss and subsequent weight regain can lead to imbalances in blood sugar levels, elevated blood pressure, and increased levels of inflammation in the body. Moreover, yo-yo dieting may impair insulin sensitivity and disrupt the body’s ability to regulate blood glucose effectively. These metabolic disruptions, combined with the stress placed on the cardiovascular system, contribute to the heightened risk of chronic diseases. It is crucial to prioritize long-term health over short-term weight loss goals. Instead of resorting to restrictive diets, focus on adopting sustainable lifestyle changes that promote a balanced diet, regular physical activity, and stress management. By taking a holistic approach to your health, you can reduce the risk of chronic diseases and cultivate a healthier and happier life.

Disrupted Hormonal Balance

Disrupted hormonal balance is a significant concern when it comes to yo-yo dieting. Rapid weight loss followed by weight regain can have a profound impact on the delicate hormonal systems within the body. Hormonal imbalances can manifest in various ways, particularly affecting menstrual regularity, fertility, and conditions related to hormones such as polycystic ovary syndrome (PCOS). Yo-yo dieting can disrupt the normal functioning of the hypothalamic-pituitary-gonadal axis, which regulates reproductive hormones. This disruption can lead to irregular or absent menstrual cycles, making it difficult for women to track their fertility and plan for pregnancy. Furthermore, the hormonal shifts caused by yo-yo dieting can exacerbate or contribute to the development of hormone-related conditions like PCOS. PCOS is characterized by hormonal imbalances, irregular menstrual cycles, ovarian cysts, and symptoms such as acne, weight gain, and excessive hair growth. Yo-yo dieting can worsen the symptoms of PCOS and make it more challenging to manage the condition effectively. It is important to prioritize a balanced and sustainable approach to weight management that focuses on nourishing the body and supporting hormonal balance. By maintaining a stable weight and nourishing your body with a well-rounded diet, you can help promote hormonal health and reduce the risk of associated complications. Seeking guidance from healthcare professionals, such as endocrinologists or gynecologists, can provide valuable support in managing hormonal imbalances and related conditions.

Impaired Immune Function

Impaired immune function is a significant consequence of yo-yo dieting. The restrictive nature of many diets often leads to inadequate nutrient intake, which can compromise the body’s immune system. Proper nutrition is essential for maintaining a strong and resilient immune system that can effectively defend against infections and illnesses. When you cycle between restrictive eating and overeating, your body may not receive the necessary vitamins, minerals, and antioxidants it needs to support optimal immune function. Inadequate intake of key nutrients like vitamin C, vitamin D, zinc, and iron can weaken the immune response and make you more susceptible to infections. Additionally, rapid weight loss and nutritional imbalances can contribute to increased stress levels, which further suppress immune function. It’s important to prioritize a well-rounded and balanced diet that includes a variety of nutrient-dense foods to support your immune system. Including immune-boosting foods such as fruits, vegetables, lean proteins, and whole grains can provide the necessary nutrients to strengthen your immune response. Regular exercise, stress management techniques, and adequate sleep also play important roles in supporting immune function. By adopting a sustainable and nourishing approach to eating, you can help maintain a robust immune system and protect your overall health.

Loss of Body Trust

Loss of body trust is a significant consequence of yo-yo dieting. Constantly subjecting yourself to restrictive eating patterns can disrupt your connection with your body’s natural hunger and fullness cues. By following external rules and restrictions imposed by diets, you may become disconnected from your body’s innate wisdom and ability to regulate its own nourishment. Over time, this can erode your trust in your body’s signals, leading to confusion and uncertainty about what and how much to eat. The reliance on external guidelines can override your body’s natural ability to determine its nutritional needs. This disconnection from your body can perpetuate a cycle of dieting and overeating, as you may struggle to recognize and honor your true hunger and fullness cues. It is important to cultivate a sense of body trust and reconnect with your body’s signals. This can be achieved by practicing mindful eating, tuning in to your body’s sensations, and listening to its cues of hunger, fullness, and satisfaction. Building a healthy relationship with food involves embracing a non-diet approach that prioritizes self-care, nourishment, and intuitive eating. By fostering body trust and honoring your body’s needs, you can develop a more sustainable and positive relationship with food and yourself.

Negative Impact on Self-esteem and Body Image

Yo-yo dieting can have a significant negative impact on your self-esteem and body image. The constant cycle of weight loss and weight regain, along with the accompanying feelings of failure, can take a toll on how you perceive yourself and your self-worth. The relentless pursuit of a specific weight or appearance can create an unhealthy obsession with body image, leading to feelings of dissatisfaction and inadequacy. Each time weight is regained, it can reinforce negative beliefs about your body and contribute to a poor self-image. Comparisons to others or societal ideals can further exacerbate these feelings of self-doubt and insecurity. The negative impact on self-esteem can extend beyond physical appearance, affecting other areas of your life such as relationships, career, and overall well-being. It is important to remember that self-worth and confidence should not be tied solely to external factors like weight or appearance. Embracing a body-positive mindset and cultivating self-compassion is crucial in breaking free from the cycle of yo-yo dieting and fostering a positive self-image. Focus on your strengths, practice gratitude for your body’s capabilities, and engage in activities that promote self-care and self-acceptance. Seeking support from therapists, support groups, or body-positive communities can also provide valuable guidance in building a healthier and more positive relationship with your body and yourself.

We want to tell you what you may not yet know: It’s because your body is lacking a certain chemical called serotonin. Serotonin is your body’s naturally occurring “feel good” chemical, and when it’s at the level it should be, it makes you feel happier, calmer, and more emotionally stable.

Your brain is a complex organ and the way it functions is incredibly important to your overall health. If your serotonin levels are low, you may experience feelings of depression, anxiety, and even suicidal thoughts. Luckily there are things we can do to boost our serotonin in easy ways such as diet, stress management, and exercise. So without further ado (and in no particular order), here are 10 ways to increase Serotonin from our team!

Pay Attention to your Caffeine Intake 

So we’ve got some news for you.

You might want to sit down for this one because it’s a biggie.

The secret to boosting serotonin levels? CUTTING BACK ON YOUR CAFFEINE INTAKE.

If you’re like most of us, you probably thought the answer was more caffeine or at least a different kind of caffeine. But that’s not the case! The thing is, if you rely heavily on caffeine then it’s more likely that you could go into a caffeine withdrawal, which drains your serotonin levels and makes you feel low mood and depression. So if you notice that your mood has been declining lately, it might be time to decrease your caffeine intake.

Get Enough Sleep

You can be as energetic, perky, and alert as you want to be—and it’s all thanks to a healthy dose of serotonin!

Serotonin is a chemical that helps control your moods, energy levels, and appetite. When your serotonin levels are high, you’re happier and more energetic. But when your serotonin levels are low, it can lead to feelings of depression and fatigue.

And what causes this imbalance? It has been shown that chronic sleep deprivation can lead to low levels of serotonin in the brain. So if you’re not sleeping enough (or at all), those disturbances in your sleep cycle can lead to low serotonin levels—and that makes it hard to feel motivated or energetic enough to do anything worthwhile!

But there’s good news: getting enough sleep every night will help restore those normal levels of serotonin so you can be perky and alert all day long!

Incorporate a Probiotic

We’re going to tell you something that will blow your mind: 95% of the body’s serotonin is produced in the gut.

Wait, WHAT?

It’s true. The serotonin that makes us feel good comes from our gut. So we need to incorporate ways to increase the beneficial bacteria found in our gut, known as probiotics.

You could either do this through supplements or by consuming foods rich in probiotics—like yogurt or kefir or kimchi or sauerkraut. You can also get it from eating fermented foods like kombucha and miso soup, which are also super helpful for your immune system!

Exercise

Exercise is one of the best ways to boost your serotonin, and it’s good for so many other things too! We know that exercise can lift your mood, improve your sleep and reduce stress. It also helps you to lose weight and improves your performance at work.

Exercise releases serotonin, but it also releases endorphins and enkephalins (peptides related to the endorphins, with similar physiological effects.). These chemicals help elevate your mood and make you feel happier.

It’s important not to get stuck in a rut with your exercise routine—find something that you enjoy and stick with it! Aerobic exercise such as walking, running, cycling, or swimming is the best way to boost serotonin levels quickly. The idea is to work up a sweat and raise your heart rate—you’ll feel great afterward! Try to fit in at least 30 minutes of aerobic exercise daily.

Stress Management

The perfect way to manage your stress is by finding a way that works best for you.

It’s easy to get caught up in the busyness of life and forget to take some time for yourself, but it’s important to remember that there are many ways to manage stress.

The most common ways people try to relieve their stress are meditation, mindfulness, and exercise. These activities help us slow down and take time out of our busy schedules to focus on ourselves. This is extremely beneficial in reducing chronic stress levels and increasing serotonin production which helps regulate moods, appetite, sleep patterns, etc.

Chronic stress can impact serotonin production negatively and impair the function of serotonin receptors which can lead to depression or anxiety disorders so it’s important not only that we find a way that works best for us but also that we stick with it!

Daily Sunlight

Getting some sun is one of the easiest things you can do to boost your serotonin levels.

One of the most important benefits of getting some sun is that it helps your body produce vitamin D. Vitamin D is important for many processes in your body, especially the absorption of calcium and phosphorus from food.

Unfortunately, most people don’t get enough sun to produce adequate levels of vitamin D. In fact, 42% of Americans are deficient in this crucial nutrient.

It only takes 10-15 minutes of sunlight a day to produce adequate vitamin D and most people. If you’re prone to sun damage you could also get your vitamin D in with supplements. It’s best to get some sun during the morning when the UV rays are less intense. You don’t want to burn your skin and increase free radical damage.

Eat Nutrient Rich Foods 

There’s no denying it: a happy body is a healthy body. And one of the best ways to keep your body happy is by eating good, nutritious, healthy food.

We’re not just talking about eating chicken noodle soup when you have a cold or grabbing a bite to eat at the end of a long day—we’re talking about eating foods that are specifically designed to boost your serotonin levels and keep you feeling great.

Serotonin is an essential neurotransmitter that controls many critical functions in your body, including mood and sleep (which we’ve mentioned above). When your serotonin levels drop too low, you may experience symptoms like depression, anxiety, and insomnia. Foods that can increase serotonin levels include eggs, cheese, turkey, nuts, salmon, tofu, and pineapple. 

Give and Receive Hugs and Touch

Sometimes, you just need a hug.

We all need hugs sometimes—and luckily, we can boost our serotonin levels by receiving them! When we’re hugged or supported by others, it can help influence the production of serotonin in our bodies. Serotonin helps us feel happy, calm, and confident. When serotonin flows freely, we feel good about ourselves — and the opposite is true when this hormone is absent.

So if you’re having a bad day, give your friends and family some love. It’s good for them too!

Adaptogens

Adaptogens are a group of plants that help your body stay balanced. They can help with the production of chemicals in your body, as well as the way your body reacts to them. Adaptogens are especially good for people who struggle with stress, anxiety, and depression.

Ashwagandha is an adaptogen that has been used for centuries by Ayurvedic healers in India. It helps boost serotonin production and has also been shown to improve focus and memory.

Ginseng is another adaptogen that has been used for thousands of years in China (it’s still considered one of their “five treasures,” along with rice, wheat, tea, and silk). Ginseng increases energy levels by boosting blood flow and decreasing cortisol production—a hormone linked to the stress response.

Try a Massage

A massage is more than just a way to relax and destress. It’s a way to treat your body and mind at the same time. This could possibly be the most fun way to increase your serotonin levels!

Massages have been shown to increase dopamine, oxytocin, and serotonin levels—all of which are important for your mental health. You’re not only treating yourself with a massage; you’re treating your mind as well.

So why wait? Treat yourself today with a massage!

The next few weeks, months and even years are going to be a whirlwind of new experiences, emotions and challenges. You probably have an influx of questions about the next steps to come. From co-sleeping, to whether or not to breastfeed, the possibilities are endless when it comes to your soon-to-be future. Before jumping into the nitty gritty of new parenthood, childbirth comes first. There are certain questions you will need to ask yourself. Will your birth be medicated or natural? Will you choose to go with a doctor and/or a midwife? We want to help you get the most out of your pregnancy and childbirth experience—no matter what route you choose.

What does that mean? Well, first things first: if you’re looking for a doula or midwife for emotional support during labor or postpartum care, we’ve done some research for you! This post may contain affiliate links.

Receive Extra Support During Birth

One of the great things about having a Doula is that you now have a cheerleader as a member on your birthing team. They will give you unconditional support, emotionally, mentally, and physically. This is beneficial so that if you have a partner they can focus on being present just for you and your needs.  The Doula will be there for you when you need someone to talk to or just hold your hand. They will also make sure that you are comfortable, emotionally and physically.

Assistance with Facilitating Communication with Hospital Staff

Most women will agree that having a baby for the first time can be a whirlwind of emotions, hormones, and sleepless nights. You might be wondering what questions to ask your doctor, who to talk to when different nurses are coming in during the time of your labor, and maybe even what you should wear while giving birth.

Having a Doula at your side can help ease most of these worries by communicating on your behalf while you focus on giving birth and your partner focuses on you.

Assistance with Breast Feeding

Breast-feeding is a great way to bond with your baby and provide them with the nutrients they need.

But, just like the majority of most people, you may feel nervous about the process and unsure of what to expect.

That’s where the Doula comes in! A Doula by definition is a professional trained in breastfeeding who can help make your experience as comfortable and successful as possible. They can assist with everything from helping you choose the right breast pump to offering advice on positioning and latch-on techniques so that you’re well prepared before leaving the hospital.

And if you’re worried about cost? Don’t be! A lactation consultant can cost anywhere from $150 and $350 per hour, while doulas charge around $100 per hour making them the more affordable option!

Decrease Length of Labor 

Labor is a process that can last either only a couple of hours or can go on for days. That on its own brings on a bit of stress, but fortunately with the help of a Doula you can have them guide you through labor with breathing techniques and massage to help alleviate stress which leads to decreasing the amount of time in labor.

A Doula is someone who has gone through training to help guide women through their birthing experience. They are not as focused on the medical procedures but instead focus on motherhood. They can assist with breathing techniques, massage, emotional support and more!

By having this extra person by your side during labor the whole ordeal is  made less stressful which in turn means it will go faster and easier! This way you can spend more time focusing on making sure your baby is safe. 

Assist with Birthing Process whether Medicated or Unmedicated

When you think of Doula or midwife, you may think that it’s mainly for women who opt for an unmedicated birth. That is not the case and Doulas can be utilized to assist with the birthing process during both medicated and unmedicated birth.

For those who have an uncomplicated pregnancy and delivery, a Doula can still assist by providing emotional support, education on birthing methods, and help with labor preparation.

Decreased Infant Mortality Rates

Just like doulas midwives are trained health professionals who assist in the child birthing process. However midwives offer everything from gynecological exams to labor and delivery care. Being so involved along the way helps with decreased infant mortality rates.

Midwives are trained to keep a watchful eye on your pregnancy, but they also specialize in helping you through labor and delivery of your baby. Midwives can help you decide if you want an epidural or natural birth. They will be there with you every step of the way throughout your entire labor and delivery process, which is why it’s recommended that you choose a midwife who has experience with what is best for YOU during this time in your life.

Increased Satisfaction with Quality of Care 

You know what we love? A midwife.

Not only is a midwife a medical professional, but they provide patient based care like no other. They take the time to get to know you and your partner and as your pregnancy progresses, take the time to help develop your birth plan.

Pregnant women heard it all before: “You’re having a baby!” And then there’s that moment when everything changes. You can feel it in your bones. You start to see the world in a whole new way—and not just because of those swollen ankles or sore backside. It’s because you’re growing a human inside of you! And even though the changes are subtle, they are absolutely life-changing. This journey with a midwife can be made a little easier and simpler as they are a person who’s been through it many times before.

Lower Costs for Both Clients and Insurers 

It is common knowledge that having a baby can be expensive.

But did you know that if you decide to have a midwife, your birth will cost about $2000 less than if you go with an obstetrician?

And that’s not all! The great news is that midwives are sometimes covered under insurance—meaning you may not have to worry about the cost at all.

Postpartum Support

It’s no secret that new moms are very busy people. Between caring for their little one and trying to get back into the swing of a normal life, there’s just not a lot of time for anything else. But did you know that postpartum care is a crucial part of your recovery and reproductive health?

The first six weeks after having a baby is a critical time when you’re at risk for infections and other complications, so it’s important to be vigilant about your health during this time. And while most doctors will check in with new moms at their six-week postpartum checkup, midwives take things a step further by checking in with their patients throughout the postpartum process—even months after delivery!

Decreased Risk of Needing a C Section 

If you’re choosing to go the unmedicated birth route, a midwife is perfect. It has also been proven that women who use midwives need fewer interventions during their labor. This is what constitutes the lower risk of needing a C-section.

If you want to know why let us explain!

Women who use midwives are more likely to have more control over the whole process. They can decide how much intervention they want during labor and delivery, and can refuse any kind of medication or assistance they don’t want. This makes them feel in control of their bodies, which translates into a better experience overall.

These women are also less likely to need interventions like an epidural or an episiotomy because they’re able to work through their contractions with breathing techniques instead of painkillers. This means there’s less risk of needing an epidural because they utilize natural pain relief methods through contractions. 

When foreign microbes enter your urinary tract, it can affect the bladder or urethra, and in serious cases, the kidney. Most commonly, these infections are caused by bacteria such as E. coli or fungi. UTIs are typically treated with over the counter medication, but sometimes a more serious case needs to be treated by a doctor who will prescribe antibiotics to relieve pain and cure it.

Not everyone has the same symptoms of a UTI: some people may experience pain in their groin area while others may notice pain while urinating or frequent urges to urinate; others may see foul-smelling urine or cloudy urine; others still might experience pressure in their abdomen or feel sick as if they have food poisoning. When caught early, there are several ways to treat a UTI naturally—check out these 10 ways (if you are in pain or symptoms persist, always consult your doctor):

Drink lots of water

We all know that staying hydrated is important, but did you also know that it can help get rid of a urinary tract infection (UTI)?

As we know, urinating helps get rid of waste in our bodies; the National Institute of Diabetes and Digestive and Kidney Diseases suggests for men and women to drink 6-8 glasses of water a day.

But what if you already have a UTI? Drinking enough water can prevent it from happening in the first place, but if you already have one, it can help flush out bacteria and get rid of your pain.

Increase vitamin C

Vitamin C is a great way to boost your immune system, keeping you healthy all around!

A study found that increasing your intake of vitamin C can help prevent UTI’s from occurring. This is because vitamin C makes urine more acidic which in turn, will kill the bacteria that is causing the UTI. Another study done on pregnant women taking vitamin C found that their chances of getting a UTI decreased by more than half as opposed to those who weren’t taking vitamin C.

So whether you have a history of UTIs or just want to stay away from them, incorporating more vitamin C into your diet is a great idea!

Heat

If you’re one of the millions of people who suffer from UTIs, you know how much they can affect your life. The bacteria that cause these infections can cause inflammation and irritation on the pubic area, causing pain and discomfort. Studies have found that using heat to treat the pelvic pain caused by UTIs can help improve symptoms. If you use a heating pad or a warmed water bottle for at least 15 minutes in the area, you can feel relief.

Wipe correctly

It turns out that the way you wipe could be causing, or worsening, your UTI.

Yep! It’s true. The correct way to wipe is front to back—not back to front. If you find yourself wiping back to front, you could be dragging bacteria from fecal matter (E. coli) into your urinary tract and causing a UTI.

So how does this happen? Well, when you wipe back to front, fecal matter on the toilet paper gets pushed up into the urethra and then into the bladder instead of being wiped away from there. This can cause an infection in your bladder and kidneys called cystitis (AKA a UTI).

Urinate when you have to

It’s not a secret that the best way to avoid a UTI is to pee when you need to. But it’s also important to remember that if you’re already experiencing symptoms of a UTI, you should try to urinate as often as possible to flush out the toxins.

The more frequently you empty your bladder, the more likely it is that you’ll flush out whatever bacteria are causing your infection. The last thing we want is for those sneaky little guys to have time to settle in and start growing a colony!

Cranberries

As one of the most common at-home remedies for a UTI, unsweetened cranberry juice or capsules are a great way to treat a UTI. Cranberries help fight against bacteria sticking to your urinary tract. A study done in 2015 found that taking cranberry capsules can cut your chances of getting a UTI in half.

If you’re looking to try this remedy, be sure to buy unsweetened cranberry juice or capsules: sugar can increase your risk of getting a UTI.

Don’t irritate your bladder

When dealing with a UTI, you want to make sure you are steering clear from foods that can irritate your bladder. Some irritants can include caffeine, nicotine, alcohol, spicy foods, and more. Ingesting high amounts of these can make it difficult for your body to heal quickly. Make sure you’re eating healthy, nutritious foods to help heal your body.

You should also avoid foods that are high in sugar. Sugar can cause your body to release a hormone called insulin, which can impact your urine production. The more insulin that is created, the less likely it is that you will get rid of toxins from your body quickly.

Garlic

Garlic is a superfood.

It’s been used as a medicinal herb since ancient times and has been proven to boost your immune system, fight off bacteria and fungi, and ward off colds. But did you know that garlic can also help prevent UTIs?

UTIs are caused by E. coli, a bacterium found in the gut of about 50% of women. When these bacteria make their way into the urinary tract, they can cause painful cystitis (bladder infections) or urethritis (urethral infections). If left untreated, these infections can lead to kidney damage or infertility.

But there’s hope! A recent study proved that allicin—a compound found in garlic—can kill E. coli in vitro (in a test tube). This is good news for people who are prone to UTIs because it means that eating a healthy diet rich in garlic can help prevent them!

Probiotics

You might not know it, but your urine is full of bacteria. Some of those bacteria can be harmful to your body’s health, but luckily for you, there are also good bacteria in your urine that can help ward off the bad ones.

The good news is that there’s a way to keep your body’s good bacteria levels up: probiotics!

Probiotics are the ‘good’ bacteria our bodies need to perform healthily. Research has found them in the Lactobacillus group by preventing bacteria from sticking to urinary tract cells, producing hydrogen peroxide (antibacterial) in urine, and lowering urine’s pH to ward off bacteria. While probiotics can be taken through supplements, they can also be found in foods such as yogurt, kefir, sauerkraut, and more!

Sexual health

Having sex is a great way to keep your relationship strong, but did you know that it could also be the cause of a urinary tract infection?

Urinary tract infections are caused by bacteria entering your urinary tract and multiplying. The most common cause of this is when bacteria enters through the urethra. This can happen during sexual intercourse, which is why it’s so important to protect yourself while having sex by urinating before and after, using barriers such as condoms, making sure genitals are clean before performing sex and more.

While UTIs aren’t always serious and can be treated with antibiotics, they can lead to more serious complications if left untreated or if they occur frequently.

By making sure you’re practicing safe sex in all aspects of your life, you can prevent yourself from getting a UTI!

A yeast infection can affect both men and women but it’s much more common in women than men because they have more estrogen which increases their risk for developing candidiasis (yeast). Women who are pregnant or taking antibiotics are also at higher risk for developing yeast infections because these things alter their normal flora causing an imbalance that allows yeast overgrowth to occur.

There are different types of vaginal infections that we need to be aware of so we can get proper treatment for them if necessary! Fortunately, there are many treatments available that are safe and effective when used correctly! Here are 10 things you can do to avoid yeast infections:

Wipe from front to back:

When wiping from front to back you will be moving feces particles away from your feces will move away your more sensitive parts in that area. This will lower your risk of infection because it is preventing the transfer of bacteria. The said bacteria affects the vagina’s ability to keep a healthy acidic environment and affects the balance of the vaginal flora. 

Breathable underwear:

When it comes to underwear material, cotton is the best option. Cotton does not retain heat or moisture meaning it will keep you dry which is beneficial. Wearing underwear too tight or itchy material can affect your vaginal health. The containment of heat and moisture allows for bacteria to fester and increases your chances of getting a yeast infection.

Keep things loose:

Just like your underwear, assuring that your pants, underwear, skirts, pantyhose, etc. are loose is key to good vaginal health. If they are too tight the heat will be retained and the amount of moisture even outside your underwear will increase the temperature of your private parts. This will therefore raise your chances of a yeast infection.

Don’t douche:

Douching is the act of cleaning out the vagina with products labeled as “Feminine hygiene products”. Douches upset the bacteria balance in your vagina. Oftentimes these douches strip some of the good bacteria that are needed to fight off infections. Furthermore douching can result in an overgrowth of harmful bacteria that cause yeast infections.

Change out of wet clothes:

Don’t sit in a wet bathing suit after you go swimming or damp workout gear after the gym. Change into dry clothes right away because just like breathable underwear and tight pants, wet clothes trap heat and increase moisture which increases your risk of a yeast infection. The warm and damp environment is the perfect place for yeast to fester.

Use antibiotics only when you have to:

Antibiotics are used to fight infections that are caused by bacteria. Great stuff right? The only problem is they can also accidentally kill off healthy bacteria which can increase your chances of contracting a yeast infection. If you don’t have to, don’t take them.

Eat yogurt:

Yogurt has cultures that add to the good bacteria and help the body regulate yeast. Certain milk products contain probiotics that fight off the fungus that causes a yeast infection. Doctors and dieticians world wide recommend at least one serving of yogurt a day. That doesn’t mean to get the sweetest one either! Sugar is inviting to yeast to making sure that the yogurt is unsweetened is key.

Change your pads often:

Another factor to consider when wondering what caused your yeast infection is your pad or panty liner use. Pads and pantyliners limit air circulation for the vagina. They force a non-breathable environment which promotes yeast to grow. Changing them out often can assist in this but ultimately most professionals recommend a cup for optimal results.

Keep your blood sugar under control

High blood sugars feed the growth of yeast with ease making diabetics at a higher risk for infection, The surplus of sugar in your blood causes sugar in your pee leading to an excess of yeast. Individuals with blood sugar at 350 mg/dL or more are at an especially higher risk. Keeping your diabetes under control and carefully reading medications can help with yeast infection prevention.

Avoid Hot Tubs

We all love going in the hot tub but unfortunately, they put you at a higher risk for a yeast infection. Hot tubs are already commonly known for promoting bacteria growth and specifically carry a bacteria that affects the vagina’s pH levels and results in a yeast infection. Yeast infections thrive in hot and warm environments and a hot tub is ideal. Avoid hot tubs as much as you can to prevent a yeast infection. If a hot tub is to be used, assure that it’s chlorinated. 

One great way to do that? A trip to the park! Not only can it be fun for your toddler to release some steam and get some exercise, but if you’re looking for some good exercises to do at the park from Health Fitness Revolution’s Team!

Squats

Squats. The workout that keeps on giving.

And by “giving,” we mean: “building a body that looks like a Greek god’s.”

Squats are one of those exercises you can do forever, no matter what age you are. They’re great for building strength in your legs and glutes, but they also help with balance and flexibility. If you’re looking to shake things up and add variety to your leg routine, try incorporating different variations of squats into your circuit!

Wake up the fire in your legs by getting in some squats. You can incorporate different variations of squats to create a circuit and switch up your leg routine. Grow your glutes, quads and hamstrings while keeping a watchful eye on your toddler. 

Walking

We know the feeling.

You wake up and realize that it’s a beautiful day, and you want to take your baby out for a walk. But by the time you’ve got your shoes on and the baby packed up, they’re already snoozing away in their stroller.

What do you do? Do you just go back inside and watch Netflix?

Absolutely not! You’re not going to let this day go to waste because you slept in a little too late. You can still get in some movement—and enjoy some quality time with your little one—without waking them up. Just grab that stroller, hit the road, and let your baby snooze while you enjoy a brisk walk around the park.

Monkey Bars

Monkey bars are the best, right? I mean, it’s not just me—everyone loves them! And with good reason: they’re a fun and easy way to get a full-body workout.

Monkey bars are simple: just grab on and hang on for dear life! If there’s only a single bar, that’s fine—you can do pull-ups in addition to hanging. But if there are multiple bars, try swinging from one to the next. You can even set yourself a timer and see how many pull-ups you can do in one minute. Can’t master a pull-up just yet? Set a timer on your phone and try your hand at a one-minute hang with your body weight.

Lunges 

The great thing about wanting to work with your legs is that you can do a couple of different things to break a sweat and build muscle. One of those is lunges, all you need is room and your body weight.

You don’t need anything fancy or expensive, just some space and a good pair of shoes. If you want to make this exercise more challenging, try adding weights in each hand, or even just holding a book on your head!

It’s important to make sure that both legs are being worked equally. If you only use one side more than the other it could lead to muscle imbalance down the road which should be avoided- you want a balanced body!

If you try these out for yourself be sure to let us know how they went in the comments!

Jogging

If you’re the type of parent who likes to put one foot in front of the other, but your kid keeps dragging their feet, then check out our new jogging stroller.

Now you can go for a jog, and your kid can watch Bluey!

We know that sometimes kids just aren’t into going out on a run, so we figured out a solution: why not let them stay home and watch their favorite show while you get some fresh air? A jogging stroller has everything you need to keep your child safe and entertained while they enjoy their favorite show. For example:

-A sturdy frame to keep up with even the most energetic children or pets on your route

-A comfortable seat for long rides (up to 6 hours)

-Built-in speakers so they can listen to music or audio books during their journey

-A cup holder so they can take a sip of water without spilling it all over themselves!

Abdominal Circuit 

As we all know, balance and stability are key to a healthy lifestyle. And while it’s easy to forget about those things when you’re busy trying to get your life together, they’re still important.

Do you know what else is important? The sun. So why not combine the two? Get outside, find a nice shady spot in the grass, and get ready to feel the burn as you strengthen your core while enjoying the great outdoors.

Bench Push-Ups 

If you’re looking to tone your arms, but don’t have the strength to do full-blown push-ups, bench push-ups could be the best option for you. The best thing about this exercise is that you don’t have to get your hands and knees dirty by getting down on the ground.

You don’t need any equipment or special training to do these exercises—just a sturdy table or bench and some dedication!

Step Ups 

tep-ups are an excellent way to incorporate some cardio into your workout without exerting too much effort. The best part is that you can do them anywhere! Step-ups are great because they involve a lot of muscles in your legs and core. When you step up onto something, you use your quads, hamstrings and glutes to push off the ground and lift yourself up. If you do them right, they can also help strengthen your knees!

You can step up the steps of a jungle gym, the edge of a playground where there is a border, or even park benches if you want more of a challenge!

Stretching 

Hey, you know what’s great? Stretching.

And you know what’s even better? The fact that you don’t need to do anything fancy to get a good stretch. You just have to reach and bend and twist in ways that feel good. You don’t even need music or candles or incense—just a little bit of space and some time for yourself, and you’re good to go.

So next time your muscles are feeling tight, give them a good long stretch—no need for complicated routines here! Just get yourself stretched out, then get back to whatever the heck it is you were doing before your body started yelling at you about how much it needed some TLC.

Playing with your Children

When you’re a parent, there are a lot of things you have to do.

It’s easy to get wrapped up in the daily grind of work, other children, or even just giving your partner quality time. You don’t always have time for yourself, but that doesn’t mean you can’t take some time out for yourself—and your child.

Take them to the playground or park and play with them. You’ll be surprised at how much of your body’s needs are met by simply playing with them!

1. Helps fight fatigue

One of the most popular self-care practices is establishing a proper sleep routine. It can be easy for life to get in the way of good sleep, staying up late to reach deadlines, or waking up super early for work, but it is important that rejuvenating sleep is attained to maintain a healthy wellbeing. One study showed that by extending the hours of sleep by just 1 hour a day for a week for healthy individuals, major results of reduced fatigue and increased vigor were achieved. To read more about the health benefits of sleep and why a sleep schedule should be incorporated into your self-care routine, click here. 

2. Helps boost motivation

Motivation can be one of the hardest things to attain and one of the easiest things to lose. Self-care can make it easier for you to become motivated and reach your goals because when you feel good about yourself, you believe anything is possible. One study showed that individuals who had a goal-centered, motivated, mindset were more likely to reach the study’s objective of maintaining blood pressure within normal limits by performing the necessary actions to manage it. This study proves that self-care not only boosts motivation but consequently, also boosts health. The chemical messenger and hormone known as dopamine is released in response to motivation, reward, and pleasure. Dopamine further improves health by helping increase mood, sleep, learning, and attention. To read more about how to increase fitness motivation, one of the hardest motivations to reach, click here. 

3. Heals your relationship with yourself

The whole purpose of self-care is to create a healthier relationship with yourself. But what does a healthy relationship with yourself look like? The answer is increased self-esteem. Self-care gives you a confidence promotion in which you learn to take better control of the choices you make and you receive greater fulfillment in the actions you choose to partake in. One study showed a significant relationship between self-care and self-esteem in the elderly population which arguably, is the population that needs self-care the most due to the number of health problems that can result at an older age. Feelings of self-esteem such as pride can help release serotonin which is a chemical messenger in the body responsible for a wide variety of body functions such as digestion, wound healing, sleep, bone health, and sexual health. Some simple ways to begin building self-esteem are to start saying “no” more which helps you learn assertiveness and to recognize what you are good at. 

4. Decreases anxiety and stress

Practicing self-care has been used for decades to help manage symptoms of anxiety, depression and stress. A survey from 10 different countries reported that the most common self-care practices to manage anxiety and depression were taking herbal or dietary supplements, mind-body therapies such as meditation, and some exercises. When we are doing activities that make us calm and feel content, our “happy chemicals” are released from the brain. One of these happy chemicals are called endorphins which are released in response to pleasurable activities such as exercise, massage, and sex. Endorphins have been shown to decrease depression, anxiety, improve self-image, and contribute to weight loss. 

5. Strengthens social connections

By becoming confident in yourself and taking care of your own needs first, you are able to meet the needs of others and strengthen social relationships with family, friends, and coworkers. Oxytocin, the love chemical, is released when we feel love and friendship with others. Low oxytocin levels have been linked to depression and even autism spectrum disorder. Some self-care practices that naturally increase oxytocin levels for improved mood and better health include exercise, massage, music especially when sung in groups and giving hugs or cuddling. So grab a friend or family member, and start practicing self-care together because working with someone you care about might be more beneficial than being alone.

We are used to buying flowers and chocolates, but flowers die and chocolates aren’t good if you eat the whole box at once. The good news is that there are some healthy, and very cool, gift options out there. You just have to put in some work to find them.

We are here to help ease your mind. We put together a list of our favorite, healthy gifts for moms. There’s something for everyone, just think of what your mom would like.

Bath-bomb Box

Bubble baths help release muscle tension, cold symptoms, smooth your skin and they smell amazing! We’re sure mom will love to have some “me time” in a bubbly and colorful paradise.

Luxurious Hair Products

Hair oil works a moisturizer, because it contains tons of fatty acids, vitamin E and antioxidants. It turns hair from damaged to healthy and shiny.

Essential Oils

Essential oils not only smell amazing but they have so many health benefits. Each one has a different purpose. Lavender is a stress reliever, sandalwood helps you focus, bergamot helps with skins conditions (like eczema) and peppermint makes you more alert.

Buy mom a diffuser and a set of different oils so that she gets all the benefits.

Spa Day

Nowadays everyone is always on the go. It is never a bad idea to take a day to yourself and relax at peace. It helps your body and your mind.

Most moms love spa days, but they never allow themselves to spend the money so do it for her! A day at the spa will help her slow down and regenerate, it will decrease her stress and anxiety levels, ease her muscles and increase her serotonin levels.

Membership for a Class of Her Choice

Yes, we know there’s always the gym, but classes are so fun!

Ask your mom what her favorite kind of physical activity is and find a studio/gym that offers a similar class. Yoga, pilates, HIIT, etc. Being active means being happier. Help your mom be happier!

Workout Gear

You can’t workout without proper workout gear! Invest in a supportive sports bra, comfortable tights and fashionable workout shoes, she’ll thank you later! Wearing proper gym attire is more comfortable and can increase her range of motion!

Plants

Plants not only look cute in your house, they also offer many health benefits.

They reduce carbon dioxide levels inside the house, increase humidity and improve air quality. Bonsais, succulents, bamboo, you name it!

Assorted Fruit Basket

Why give mom a flower bouquet when you can get her a fruit basket? We’ve all heard fruits are great and we should it them on a daily basis, but make sure to pick the healthier option.

We listed the top 10 Low Sugar Fruits for Happy Healthy Eating, check those out and get creative with your basket

Assorted Tea Bag Set

If your mom is not a coffee person but loves tea, she will love this gift.

Tea has antioxidants, helps with weight loss and fighting infection and has way less caffeine that coffee or energy drinks.

Check our Top 10 Teas for Good Health if you need more information.

Cookbook

If you have a mom that loves to cook find a book with healthy options for her to try. There are so many different types – if she has tons of meal cookbooks find her one that focuses more on baking – ranging from very affordable prices to more expensive. Health starts in the kitchen!

Eggs

Eggs are packed with over 12 vitamins and minerals, and not to mention high quality protein! This is important to a development of the fetus during pregnancy. Eggs are also rich in choline, which promotes cell growth and fetal brain development, while also preventing neural tube defects. If you’re wondering whether it’s safe to consume eggs during pregnancy, worry not! Eggs are safe and highly beneficial to the stages of pregnancy. If you’re either pregnant or nursing, be sure to stick to fully cooked eggs! Raw or under cooked eggs can increase the presence of salmonella bacteria.

Colorful Fruits and Vegetables  

The more colorful, the more packed with nutrients and antioxidants. So don’t hesitate to pack your plate with vibrant fruits and veggies for each meal. Antioxidants can help prevent many various birth defects, such as fetal alcohol syndrome.

Salmon

If your love of seafood has been stifled by high mercury levels, salmon is here to save the day! In moderation, salmon is great to eat during pregnancy. Unlike mackerel, swordfish, and tilefish, it contains very low amounts of methyl mercury, which is a compound that can be hazardous to the baby’s development. Salmon is packed with protein and Omega-3s, which is significant for your baby’s brain health.

Beans

Beans come in a variety of forms: black beans, chickpeas, pinto beans, kidney beans, garbanzo beans, etc. These widely unique legumes are a phenomenal source of protein and fiber. Their high protein and nutrient content make it a great food option not only for pregnant women- but for practicing vegans as well. During pregnancy, fiber is important for relieving constipation and hemorrhoid symptoms. Beans also contain many good nutrients for the baby such as iron, calcium, zinc, and folate, which all play important roles for fetal development.

Sweet Potatoes 

Packed with exceptional amounts of fiber, Vitamin A, folate, and Vitamin C, sweet potatoes are easily one of the greatest foods for pregnancy! During pregnancy, your gastrointestinal tract slows down, putting you at risk for constipation and hemorrhoids. Sweet potatoes can offer some natural relief to those symptoms. Sweet Potatoes also have a low glycemic index, meaning that they don’t surge blood sugar levels when consumed.

Whole Grains

Grains, including whole wheat, barley, corn, etc, are all important for pregnancy. Their high fiber and nutrient content, including vitamin E, selenium, magnesium and phytonutrients help protect the fetus throughout development. The recommended fiber amount during pregnancy is 28 grams per day. Whole grains can help mommies-to-be reach this goal!

Walnuts  

These delicious and crunchy nuts are a wonderful go-to snack for pregnant women. These filling nuts are the best plant-based source of Omega-3s, which are vital for your baby’s brain development. Walnuts are also great for relaxing blood vessels, which can help keep your blood pressure in check during pregnancy. The high fiber, protein and healthy fat content in walnuts can also keep your newly active appetite satisfied throughout the day.

Greek Yogurt

Greek yogurt contains twice the protein of regular yogurt and is an optimal source of calcium. With a whopping 15 grams of protein per serving, this snack is wonderful for mothers-to-be, especially if they’re looking to up their protein intake. Consuming adequate protein and calcium is important during pregnancy because your developing baby can potentially feed off your nutrient stores, which can potentially make a mommy-to-be nutrient deficient.

Dark Leafy Greens

Packed with vitamins A, K, C, folate, leafy greens are known to promote fetal development and eye health. During the beginning stages of pregnancy, it’s especially important to consume dark leafy greens. This is because the high folate content can prevent potential birth defects, and protect your baby’s nervous system.

Quinoa 

Did you know that quinoa is one of the only plant-based complete proteins? This means that quinoa contains all essential amino acids, which is fantastic mother’s trying to limit their meat intake. This grain comes equipped with high amounts of both protein and iron, which is healthy for both the baby and mommy.

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• More than just “baby blues”: baby blues is the short period of time after giving birth that’s filled with bouts of sadness, anxiety, stress, and mood swings. It normally lasts no longer than 2 weeks- if these feelings of sadness linger longer or your feelings intensify, then it could be more than the blues. A study reported that blues “generally does not require intervention, its recognition is important because postpartum blues is a risk factor for subsequent PPD.”

• Change in sleep patterns: Your sleeping patterns definitely change when you have a baby. Not only are there hormonal changes going on internally, newborns need attention throughout the night which alters regular sleep patterns. But if you’re sleeping all the time or are unable to nap at all, even when the baby is sleeping, it could be an indicator to pay close attention to other signs. In this study, there is an illustration that one of the symptoms of PPD is “ insomnia or hypersomnia”. 

• Feelings of sadness or guilt: It’s normal to feel upset once in a while. But if you have frequent feelings of unhappiness especially about being a parent or you’re down on yourself as a mother, these are known as early signs of PPD. A study on postpartum depression determined that one of the symptoms of PPD is “Worthlessness or guilt”.

• Losing interest in things that you previously enjoyed: This may be a small sign, but it’s still important! Have you noticed that you are not laughing at your favorite comedy? Or don’t enjoy listening to your favorite music artist? Or not interested in your favorite foods? If so, talk to your healthcare provider about these mood changes. A study determined that the diagnosis of PPD includes “either depression or anhedonia (loss of interest)”. 

• Trouble making decisions: Having a baby alters the normal flow of a routine you may have had for years. You have another person you have to care for and this may lead to you losing sleep and becoming too tired to think. If you find yourself having a hard time deciding to get out of bed, taking a shower, and changing your baby’s diaper most of the time, you should consider talking to a professional. This is one of the earlier signs of PPD. This study determined that “impaired concentration or indecisiveness” is one of the many symptoms of PPD.

• Thoughts of harming yourself: Thoughts of harming yourself or your baby are advanced signs of postpartum depression. This is called Postpartum psychosis, a rare and serious mental illness. This study found that it “occurs in 1 of 500 mothers, with rapid onset in the first 2–4 weeks after delivery. Postpartum psychosis includes confused thinking, mood swings, delusions, paranoia, disorganized behavior, poor judgment, and impaired functioning.” If this occurs it is a psychiatric emergency and needs medical attention immediately. 

If you or anyone you know are displaying these signs or having thoughts of suicide, contact the Substance Abuse and Mental Health Services Administration at 1-800-662 4357 immediately to get help. 

• Try different exercises: When individuals exercise, their breathing becomes faster the air becomes colder and drier which can cause the membrane that lines the lungs to swell. These membranes are sensitive in people with asthma, which could result in wheezing, coughing, shortness of breath, and fatigue. Try different exercises such as swimming- a study suggests “swimming induces less severe bronchoconstriction than other sports. The mechanisms for this protective effect of swimming are not clear, but there is some experimental evidence indicating that it results in part from the high humidity of inspired air at water level, which reduces respiratory heat loss”.

• Don’t Skimp on Warm-ups and Cool-downs: Doing warm-ups before an exercise and cool-down after an exercise will get your lungs acclimated to the air which will reduce the chances of the lungs membranes swelling and causing asthma symptoms. A  study done on school-age children determined that “ Exercise after warm-up was significant in reducing EIA (exercise-induced asthma).”

• Do Short Burst of Exercises: Types of exercises such as football, baseball, gymnastics, and track are known to be easier on the airway than sports requiring more endurance such as soccer, long-distance running, and basketball. Research done on exercise and asthma illustrated “Sports with low risk for the development of asthma and bronchial hyperresponsiveness are the ones in which the physical effort is of short duration and in which high ventilatory levels are not reached.” 

• Avoid exercising outside during cold weather: What often triggers asthma symptoms while exercising is breathing in cold dry air into their lungs which irritates the membrane.  This would be intensified if someone was to exercise in cold weather where the air would be colder and drier. Research conducted on trained adolescent males concluded “results of this study suggest that adolescents (although trained) should avoid high intensity (95% maximal heart rate) exercise in winter (extremely low temperature)”.

• Use Asthma medication as needed: This advice might seem obvious but make sure you’re taking your medication before you exercise to reduce the risk of having symptoms while exercising. According to the AAFA, taking a short-acting beta-2 agonist (such as albuterol) with two inhalations 15 to 20 minutes before exercise can prevent airway spasms for several hours. A study illustrated that “beta2-agonists, both SABA and LABA, are effective and safe in preventing EIA (exercise-induced bronchoconstriction) when administered in a single dose.” 

• Use a face covering in cooler temperatures: This advice is simple and easy to implement. Since a common trigger for exercise-induced asthma is breathing in cold air, covering the nose and mouth creates an environment to retain warm humidified air during exercise. Research on this theory with children was done and the results were “on the control day, the average group forced expiratory volume in 1 s (FEV1) and maximal mid expiratory flow rate (MMEF) decreased from the pre-exercise baseline value to 66% and 47% of baseline, respectively, at six minutes; on the mask day, FEV1 and MMEF were 91% and 82% of the baseline values (increased in all subjects). A simple face mask may be an inexpensive, nonpharmacologic alternative for alleviation of EIA.”

However, when we think of the benefits of acupuncture, the same benefits usually come to mind while others get overlooked. 

One such benefit that you may not know about is acupuncture’s ability to mitigate many pregnancy-induced problems. Our bodies have ongoing chemical reactions that are always looking for equilibrium; balancing this equilibrium will, no doubt, improve the lives of those conceiving a child. 

Whether you plan to have a child of your own or are just interested in learning something new, here is a list of 5 ways acupuncture helps avoid pregnancy problems you may have never heard of!

Treating Lower back pain with Acupuncture

Back pain is a common complaint of pregnant women. An estimated 50% of pregnant women experience low-back pain during or after pregnancy. Taking over the counter medicine is not advised while carrying a child; therefore, alternative forms of treatment such as acupuncture can be substituted. 

For example, acupuncture has been shown in a recent study to be “more effective than drugs” for patients who experience lower back pain.

Aids pain and swelling

Many women experience swelling and pain in their hands, feet, and ankles during pregnancy. This usually takes place towards the end of a pregnancy, but it may also occur during any other time. Swelling is a fluid metabolism issue in which acupuncture is effective since it improves the body’s ability to release it through urination. It is also extremely useful in regards to blood pressure problems in which pain and swelling may take place.

Lowers the risk of miscarriage

Acupuncture helps support both you and your baby’s development. Most miscarriages occur during the first 12 weeks of pregnancy, making it essential to treat this issue with acupuncture. Acupuncture helps your body adapt to its pregnant state, regulates vital functions such as ovarian and thyroid health, and establishes the perfect environment for your baby.

Helps with labor preparation

For women who would like to have a calm and natural delivery without drastic medical intervention, but know that they are over-term, acupuncture can be advantageous. Utilizing acupuncture when preparing for labor has been shown, in many cases, to balance the required hormones necessary to safely and successfully induce labor. 

Assists with maternity and fertility difficulties 

Many women who suffer from infertility issues decide to get fertility restoration treatments through the use of drugs. Others decide to go through surgery or receive reproductive assistance. These practices are high risk and the use of acupuncture can help fix these issues without adding the stress of high-risk options. Acupuncture has been proven to balance hormones such as prolactin and progesterone (two of the major hormones that promote fertility), thus allowing conception to be more successful. 

What do public health organizations have to say?

The WHO and NIH have acknowledged acupuncture’s ability to safely improve the lives of pregnant women. These organizations maintain that acupuncture improves fertility and relieves some of the pain associated with being pregnant, among many other benefits. Though acupuncture has been around for roughly 2,500 years, large public organizations are finally starting to give it the recognition it deserves. As this trend undoubtedly continues, acupuncture’s medicinal abilities are starting to be fully understood, including its ability to aid in pregnancy.   

In theory, prenatal sonic stimulation should yield some positive results, including improved sleep patterns, sharper language skills, enhanced attention spans, and increased cognitive development.  A recent study  that had fetuses being exposed to 70 hours of classical music during the last few weeks of pregnancy showed that children exposed to classical music in the womb are more apt to have more positive physical and mental development after birth. When studied at six months, these babies were more advanced in terms of linguistic, intellectual  and motor development than babies who received no musical stimulus during pregnancy.

That said, there certainly is also an intuitive sense that sonic stimulation should be beneficial- depending on the kind of music. If you base your judgement on how living things usually react to music, numerous studies have demonstrated the effects of different forms of music on plant growth, and classical forms always seems to win out when it comes to a plant’s preferred choice of musical style.  All the studies have shown that plants apparently flourish – and grow toward – calmer classical music, while actively avoiding blaring heavy metal.  In addition, animal studies indicate that exposure to “chaotic” or “atonal” music alters brain structure in a negative way.

Samir Becic and his Health Fitness Revolution team recommend that expectant mothers play music for their baby by either playing music on the stereo or placing earphones around your belly. If you are using earphones, the volume should not exceed 70 decibels and only do this for an hour a day so your baby isn’t over stimulated.

• Increased Cardiovascular Health: In a 2010 study in Denmark, women who played 14 weeks of soccer improved their cardio fitness by 15 percent. The type of running in intervals in a soccer match are actually better for heart health and weightless than just jogging.

• Increased Muscle Mass: In a 16-week study of twice-weekly 1 hour sessions, the average leg muscle mass increase was 11% in women. The number of capillaries per muscle fiber was increased by 18% and the activity of glucose and fat metabolizing enzymes were elevated by 11 and 9%, respectively.

• Increased Bone Density: On average, after the age of 40, women lose bone mass at a rate of .5 to 1% annually. In controlled studies, soccer increased a woman’s bone mineral density by an average of 2 to 3 percent; these gains from soccer translate to reversing bone aging three to six years.

• Lower Body Fat: Women who play soccer lose more body fat than runners because soccer engages both slow-twitch and fast-twitch muscle fibers. The perpetual switching between the two during a match cause increased fat burning.

• Improved Coordination: Due to shifts between walking, running and sprinting, coordination is developed in soccer. Body coordination is improved through the complex movements like dribbling, turning and passing, which are performed at varying rates of speed and direction. Hand-eye coordination is improved when players either kick the ball or receive a pass from someone.

• Increased Cognitive Brain Function: Soccer helps increase skills in concentration, persistence and self-discipline because it is a fast-paced game that requires quick decisions on the field.

• Increased Social Interaction and Support: Most women cite time constraints as the main reason for not working out. However, being on a team brings women together in a supportive manner and makes them set aside time for physical exercise. Joining a team leads to more commitment and actually following through with fitness and health goals.

• Increase in Overall Health Benefits even if Training Starts in Adulthood: Researchers in Europe recruited more than 70 women ages 20 to 47 who had no history of playing soccer as children or teenagers. Two-thirds of the women were randomly assigned to either a running group or a soccer team. The rest served as a control group. For 14 weeks, the women in the active groups exercised by running or playing soccer for an hour a day just two days a week. The women playing soccer showed improved balance, muscle strength, and bone density.

• Increased Confidence: Building physical strength and endurance helps build confidence in a woman both on and off the field. A confident woman more aptly handles her life and career outside of the field. In several studies, women who feel physically capable demonstrate greater levels of self-esteem.

• Reduced Stress Levels: Focusing on a game both tactically and physically forces the mind to distract itself for daily stressors. Coupled with endorphins from the physical exertion leads to reduced stress levels in soccer players. Women players in a study said they feel more clear-headed after a match.

• To read about the general health benefits of soccer for both men and women, read our article here!

Salt

Salt loves to hold onto water. The problem with that is once you consume that water-loving salt the salt retains water in your body, which leads to more bloating. By limiting the amount of sodium you consume you can reduce this uncomfortable and dreaded symptom. 

Sugar

Sugar causes mood swings, moodiness, depression, anxiety, and can give you an energy crash. All these side effects work to increase the discomfort and frustration that the side effects you already feel due to your menstrual cycle.

Alcohol

It’s not a secret that alcohol comes with a slew of side effects and risks, so it makes complete sense that alcohol consumption during your menstruation will exacerbate the uncomfortable symptoms you are already struggling with. Alcohol can be very dehydrating, symptoms like headache, digestive complications, and can cause bloating, all of these symptoms sound very similar to the symptoms of menstruation, so it’s best to just avoid this doubling up on symptoms and pain.

Caffeine 

Caffeine is relatively well-known to cause problems for women while they are having a visit from Aunt Flo. Caffeine actually has been known to worsen headaches, cause water retention, and make bloating symptoms worse. 

Spicy Food

While menstruating you are more susceptible to digestive tract ailments such as an upset stomach, nausea, and acid reflux. Although you may normally be able to eat spicy foods without repercussions, you may find yourself with an unexpected digestive discomfort because of all the hormones that your body is producing.

Red Meat

Red meat contains a relatively high amount of prostaglandins, which are a key component in the inflammation process. By eating red meat, you increase the levels of prostaglandins in your body, which makes cramping worse. During menstruation, it is best to find another source of iron and avoid eating red meats, especially fatty red meats.

Heavy Cream

Foods that have high heavy cream contents or whole milk can aggravate feelings of bloating, cramping, and inflammation. This is because many creamy products are processed with added saturated fats or contain naturally occurring saturated fats. Limiting the amount of heavy cream consumed during menstruation can help decrease pain, so it’s worth a shot, right?

Foods High in Fat

Foods that are high in fat, especially trans fats cause bloating and fatigue, so it is best to avoid them while menstruation because these foods will make your bloating and cramps significantly more uncomfortable. 

Chocolate

While chocolate can be good for you, but be careful not to eat too much. You also need to watch out for types of chocolates that are high in sugars.

Foods Your Body Doesn’t Tolerate Well

If you don’t tolerate a certain type of food or product well normally then you should try to avoid it while you are menstruating. While you are menstruating you are already feeling bad and have many uncomfortable conditions or ailments that eating foods that are intolerable to your body will just add to and make things worse. 

Full Body Engagement

Swimming is known for being an exercise that works the entire body with nearly all muscle groups being activated. This results in toning muscles, gaining strength and endurance, and improving total fitness.

Supports Heart Health

Swimming has been found to lower disease risk and improve cardiovascular health. Since swimming works the entire body, it requires increased blood flow to all muscles, making the heart pump more. Couple that with the fact that you are often holding your breath, and you have a recipe for a hardworking cardiovascular system. 

Low Impact on the Joints

Unlike running, biking, or other activities, swimming is done in a completely different medium — water! This allows for less impact on the body, specifically bones, and joints, making it an ideal form of exercise for those with arthritis, injuries, or disabilities. 

Burns Calories…FAST

Who doesn’t love burning calories efficiently? Swimming for a mile, which is 66 lengths of a traditional 25-yard lap pool, burns close to 400 calories. Compared to walking/running (100 kcals per mile) and biking (25 kcals per mile), swimming for exercise seems like a no brainer!

Exercise without the Sweat

Usually when you finish a heart-pumping workout, your body is drenched in sweat, but not with swimming. Being in a pool allows the body to remain at a constant, cooler temperature when compared to land workouts. However, it is important to stay hydrated because although you may not feel like you’re sweating, you’re still losing water!

Improves Sleep

Because swimming is highly aerobic, it requires lots of energy. Most adults find it easier to fall asleep and stay asleep from daily aerobic activities like swimming. 

Elevates Mood

Regardless of if you are swimming for distance or leisurely paddling through the water, swimming has been shown to improve one’s mood. Exercise, in general, has displayed mood-boosting effects and reduces anxiety and depression. Adding swimming to your weekly regimen will not only make you look good but make you feel good as well.

Can help during Pregnancy

Swimming during pregnancy has shown to help with complications and increases maternal physical and mental health. Many women report enjoying getting in the water during gestation as a way to relieve bone and joint pain due to the “weightless” feeling of floating in a pool. For more on this, check out our article: Reasons to Swim during Pregnancy.

Helps You Stay Cool

In these scorching summer months, it can be hard to stay cool. Taking a dip in the local pool, lake, or river can all be great ways to regulate body temperature on a warm day. Just be sure to practice water safety wherever you choose to dive in.

Fun for All Ages

Just like adults, kids love going for a splash in the pool. Get them involved in swim lessons, join a local summer swim league, or play games in the pool to keep them busy and active. It serves as a great form of exercise for them too!

Controlling weight fluctuation 

When a person is overweight or obese, there is more fat tissue, which increases estrogen levels. Especially during menopause, when women are around 50 or 60 years old, women are more at risk for breast cancer because the ovaries stop producing hormones, making fat tissue the only source in the body that produces estrogen. For obese and overweight women, they are more at risk because of the inflammation created by the fat cells. Exercising and controlling one’s weight fluctuation can help reduce this risk. 

Limiting high-fat foods

At the beginning of puberty, eating a high-fat diet can increase the risk of breast cancer that is similarly found in young adult women. Before any tumors appear, cell growth and alterations in immune cells occur in the breast. This can persist through adulthood, which can lead to breast cancer. Fat can have permanent effects, even if a lifestyle change occurs and a low-fat diet is introduced later, even if you are not overweight or obese. Avoiding a high-fat diet can reduce the risks of attaining breast cancer.

Limiting intake of processed foods

According to BreastCancer.org, diet is responsible for about 30% to 40% of all cancers. Processed foods like red meat and fast food are typically high in fat, salt, and nitrate levels. They are also given more hormones and antibiotics. Processed meats are placed in the same category as tobacco and UV radiation, which are carcinogens. U.S. News states that eating even just 50 grams of processed meat per day can increase your risk of cancer by 18%.

Reducing the consumption of alcohol

Consuming alcohol increases levels of estrogen and other hormones that are related to “hormone-receptor-positive breast cancer.” And since alcohol does damage to DNA cells, it puts people at risk. Women drinking just three alcoholic drinks a week triple their chances of developing benign breast lumps, which in turn can give them a higher risk for malignant lumps in the future.

Vitamins and supplements

A survey done by the National health and Nutrition Examination Survey, showed that vitamin D is known to reduce the risk of breast cancer up to 33%, because it has the possibility in playing the role of how a normal breast cell grows, and possibly stops breast cancer cells from growing. It is recommended that women increase their sunlight exposure, with SPF of course, and take vitamin D3 supplements.

Eating more fruits and vegetables

In countries where the usual diet is plant-based and low in total fat, breast cancer is less common. Dietitians actually recommend eating more than five cups a day of fruits and vegetables. Consuming fruits and vegetables, like dark leafy greens, increases one’s intake of carotenoids-antioxidants. Carotenoids-antioxidants protect cells and also help to block the early stages of cancer. (USDA).

Doing self-breast exams and educating yourself

Regularly performing self-breast exams can help someone catch breast cancer early on if they have it, making it possible to treat it more successfully. Self-breast exams are convenient and there are no costs. BreastCancer.org has step-by-step pictures and instructions on how to perform one.

The National Breast Cancer Foundation, INC., offers free breast health guides. NBCF trains volunteers and delivers life-saving services by teaching women breast self-awareness techniques. It is important to take preventative measures and reduce risk factors and learn how to do so with or without a doctor.

Going to your yearly doctor’s examination

Every person should get an annual physical exam every year. For women, it’s recommended they also get a clinical breast exam. A clinical breast exam includes a clinical exam, done by a health professional. The doctor will observe the breasts’ appearance and shape and also feel for any unusual textures and lumps. Going to the doctor for an annual checkup can also benefit your health, because a doctor will recommend how you can live a healthier lifestyle and how to reduce risks of any kind.

Exercise more!

The effect of physical activity on breast cancer risk was looked at in a study of over 15,000 women. The results suggest that exercise lowers breast cancer risk regardless of family history of breast cancer or menopausal status. Here are some easy at-home workouts to get you moving.

Living an overall, healthier lifestyle

Sometimes, breast cancer cannot be preventable. Genetic factors play a big role in whether or not someone can get it. But even if that’s the case, the risks can still be reduced. Maintaining an overall healthier lifestyle can aid in reducing the risks of breast cancer through the ways like the ones listed above, and even when you are feeling worried or stressed, seek help. Seeking help when you are feeling stressed can also reduce your risk, as environmental stressors can also contribute to harm. 

Menstrual Cup

Invented in the 1930s, menstrual cups are a safe, cost-effective, and environmentally friendly period product. A menstrual cup is a receptacle inserted into the vagina canal below the cervix to collect menstrual blood. One benefit of this product is that it can be worn for up to 12 hours without risk of toxic shock syndrome and does not interfere with the vagina’s natural moisture.

A study by Lancet Public Health found menstrual cups reduce the amount of waste and water used. In fact, using one menstrual cup is roughly equivalent to using 528 pads/tampons, and they can be used for many years. Most menstrual cups are made from silicone. Silicone is not detrimental to the environment because it degrades back to sand over time.

Menstrual Disc

Menstrual discs are similar to menstrual cups. Both are made of silicone material, can be worn for up to 12 hours, and do not interfere with the vagina’s natural moisture. A difference between menstrual cups and discs is their positioning. The menstrual discs fit back into the vaginal fornix behind and below the cervix. The disc is a flexible catch while the cup is more structured. Choosing between a menstrual disc and a cup is mostly a matter of preference since both period products are environmentally friendly. Although discs can be more difficult to remove, they can be used during penetrative sex. 

Reusable Cloth Pad

Reusable cloth pads are a sustainable alternative to disposable pads. They are mostly made from natural materials like cotton, a non-water-intensive crop. A cloth pad is placed in the crotch area of the underwear like a disposable pad. They can be worn for up to six hours and cleaned using a washing machine. Most people use reusable cloth pads for years and 5-6 cloth pads during their period. Although they may cost more initially, people will save money and help the environment in the long run by limiting the amount of waste going to landfills.

Reusable Sea Sponge

Sea sponges can be inserted into the vagina to absorb menstrual fluids. Although they have existed for several decades, it is important to note that there are some risks, The small sponges placed in the vagina are natural, unbleached, and purportedly safe. Reusable sea sponges can be used up to a year before they need to be replaced. However, there have been ongoing debates about whether using reusable sponges is a safe alternative. Some research has shown sponges can contain bacteria and sand, meaning they are difficult to clean and could potentially affect the pH and natural bacteria of your vagina.

Period Underwear

Period underwear is like your regular underwear, but they have an absorbent area that holds menstrual fluid. Although period underwears are not always made of sustainable fabrics, they limit the number of disposable pads or tampons used and are a sustainable alternative. Once you’re done using them, you can easily put them in the washer to clean. Some brands can hold three to five teaspoons of menstrual fluid.

Organic Pad and Tampon

Even though organic pads and tampons are disposable, they are still more environmentally friendly than conventional products because of the material of the product. Organic pads and tampons do not have harmful chemicals and are mostly plastic-free. As a result, they are more breathable and hypoallergenic, and women report less irritation when using them as opposed to conventional products. Additionally, organic pads can be easier and cleaner to use than other sustainable products such as menstrual cups. According to Public Goods, the applicators in organic tampons are free of phthalates and dioxin, which are materials known to disrupt endocrine hormones and are linked to cancer respectively.

Cardboard Applicator

The cardboard tampon applicator is one of the first applicators to be invented. They are environmentally friendly since cardboard applicators are biodegradable. Therefore, cardboard applicators will break down naturally even when they end up in landfills. They can also be composted if you have the facilities. TOTM explains that cardboard may feel more rigid than a plastic applicator, but it is not a large adjustment or difference to adapt to.

Non-Applicator Tampon

Non-applicator tampons are less expensive than tampons with applicators. In terms of size, non-applicator tampons are smaller. As a result, they can be easier to carry with you and require less waste in packaging, making them a more sustainable alternative to tampons with applicators. People also have more control and facilitation when inserting the tampon without an applicator. However, one disadvantage of using a tampon without an applicator is that it can be messier. 

Reusable Tampon Applicator

Reusable tampon applicators are sanitary and can be used for up to 10 years. An innovative product, the first reusable tampon applicator was launched in 2018 by the DAME company. The company designed reusable tampon applicators using antibacterial materials called Sanipolymers, which are natural sterilizers eliminating at least 99 percent of germs and microbes.

As individuals, we must take control of our reproductive health. Below are the top 10 birth control methods to help do just that: 

Internal Condom 

Also referred to as a female condom. This barrier method works when you insert the condom into the vagina. This makes it so that when the penis is inserted it does not make actual contact with the vagina. This method has a 78% protection rate, which puts it as the least effective of the methods we will discuss. However, some form of birth control is always better than none.

Male Condom

This is one of the most well-known methods and one of the very few men can use to take charge of their reproductive health. To use a condom you squeeze the tip of it together while you unroll the rest of it on an erect penis. It is best to pair a condom with another form of birth control (the pill, patch, IUD, etc) as condoms not only protect you against pregnancy but also against sexually transmitted diseases/infections (STDs/STIs). This method is 85% effective when used correctly. 

Birth control Sponge, Diaphragm, and Cervical Caps

These three methods are extremely similar in how they work and their effectiveness. You insert one into the vagina and cover the cervix. This keeps sperm out. They are each, at best, 86-88% effective if used correctly every time before intercourse. 

The Pill

The pill is the second most used contraception in the U.S. 12.6% of American women use the pill to keep from getting pregnant. The pill is the original manufactured form of birth control for women. You use it by taking one pill every day at the same time. You can choose to take a placebo pill for a week or skip on to the next active pill for no period (it is not necessary to have one). When used correctly this method is 91% effective against pregnancy. 

The Patch 

The birth control patch is better than the pill in that you only have to change it once a week rather than remember to take a pill once a day. To use this method simply place the patch on your stomach, arm, back, or butt. It works by releasing estrogen and progestin into your body which prevent ovulation. Like the pill it is 91% effective when used correctly.

Vaginal Ring

The birth control vaginal ring is a soft, flexible ring that goes into the vagina. Just as the previous two mentioned above, this method is 91% effective in preventing pregnancy. However, it differs in that you only have to replace it monthly which is pretty convenient and can be easier to remember for some. 

The Shot

The birth control shot is great in that you only need to get it once every three months. You (if you are able to) or your doctor will inject your butt with a shot that contains progestin. This method is 94% effective when you get it on time every time. 

IUD

An Intrauterine Device or a device placed inside of the uterus. For this method a doctor will insert a small t-shaped inside the uterus. IUDs have an extremely effective rate at 99%, and there are brands that can be effective for up to 12 years. 

Vasectomy 

Right now, besides condoms, a vasectomy is the only way men can be active in their reproductive health. A vasectomy is a simple procedure where a doctor cuts or blocks the small tubes that carry sperm. This is a permanent (although it can be reversed) birth control method and has a 99% effective rate. 

Tubal Ligation 

Here we have our number one method used for birth control in the United States. A tubal ligation is when a doctor cuts or blocks the Fallopian tubes. This way eggs cannot join with sperm to create a fetus. This is a permanent birth control method and has a 99% effective rate. However, like with all methods mentioned (with the exception of internal and male condoms) it does not protect against STDs or STIs. It is best to always pair your birth control with a condom.

WARM UP PHASE: Day 1-8

Day 1

Distance: 0.50 miles

Pace: Walking

Time: 10 minutes

Day 2

Distance: 0.75 miles

Pace: Walking

Time: 15 minutes

Day 3

Distance: 1 miles

Pace: Walking

Time: 20 minutes

Day 4

Distance: 1.5 miles

Pace: Walking

Time: 25 minutes

Day 5

Distance: 2 miles

Pace: Walking

Time: 30 minutes

Day 6

Distance: 2.5 miles

Pace: Walking

Time: 35 minutes

Day 7

Distance: 3 miles

Pace: Walking

Time: 40 minute

Day 8

Rest

GROWTH STAGE: Day 9-26

Day 9

Distance: 0.25 miles

Pace: Jogging (4.5mph)

Time: 3 minutes 20 seconds

Day 10

Distance: 0.50 miles

Pace: Jogging (4.5 mph)

Time: 6 minutes 40 seconds

Day 11

Distance: 0.75 miles

Pace: Jogging (4.5 mph)

Time: 10 minutes

Day 12

Distance: 1 mile

Pace: Jogging (4.5 mph)

Time: 13 minutes 20 seconds

Day 13

Rest

Day 14

Distance: 0.75 mile

Pace: Jogging (5 mph)

Time: 9 minutes

Day 15

Distance: 1 mile

Pace: Jogging (5 mph)

Time: 12 minutes

Day 16

Distance: 1.25 mile

Pace: Jogging (5 mph)

Time: 15 minutes

Day 17

Distance: 1.5 mile

Pace: Jogging (5 mph)

Time: 18 minutes

Day 18

Distance: 1.75 mile

Pace: Jogging (5 mph)

Time: 21 minutes

Day 19

Distance: 2 miles

Pace: Jogging (5 mph)

Time: 24 minutes

Day 20

Rest

Day 21

Distance: 1.5 miles

Pace: Intense Jogging (5.5 mph)

Time: 16 minutes 30 seconds

Day 22

Distance: 1.75 miles

Pace: Intense Jogging (5.5 mph)

Time: 19 minutes

Day 23

Distance: 2 miles

Pace: Intense Jogging (5.5 mph)

Time: 23 minutes

Day 24

Distance: 2.25 miles

Pace: Intense Jogging (5.5 mph)

Time: 24 minutes 30 seconds

Day 25

Distance: 2.5 miles

Pace: Intense Jogging (5.5 mph)

Time: 27 minutes

Day 26

Rest

GROWTH STAGE: Day 27-30

Day 27

Distance: 2.5 miles

Pace: Running (6 mph)

Time: 25 minutes

Day 28

Distance: 2.75 miles

Pace: Running (6 mph)

Time: 27 minutes 30 seconds

Day 29

Rest

Day 30

Distance: 3 miles

Pace: Intense Jogging (6 mph)

Time: 30 minutes

As stated, repetition is a great way to improve your running technique. However we are all human, and our attention spam can be limited especially when running. Here are top three motivating workout apps to make your run stand out! Some have features to track progression, route your run, or create fun ways to stay in engaged during your workout.

Couch to 5k Running App

For beginners who potentially have never ran before, this is the app for you. The 30 minute guide workouts three times a week will have you off and running in no time. The app promises dedication to these workouts will have you ready for a 5k in only nine weeks. You can also track your time, distance, and get feedback on your runs.

MapMyRun App

Looking to find new routes in your area? You can choose from more than 70 million routes on MapMyRun. Use with Under Armour’s comprehensive tracker that records distance, pace, elevation, and calories burned.

Zombies, Run! App

Struggling to stay motivated while running? This app invites you to listen to missions, music, and if you are chased my zombies, you’ll have to speed up! Turn your morning run into an adventure of a life time. With over 200 missions, you’ll never run out of motivation.

Here are some inspiring words from some of the world’s greatest female athletes:

Misty May Treanor on finding your calling: “You have to enjoy what you’re doing in order to be successful.”

Lisa Leslie on leadership: “Well, the first quality of being a good leader is you have to be able to follow. See, a good leader can’t just be the leader all the time, I have to be able to follow.”

Megan Rapinoe’s quote on standing up for your beliefs: “Putting yourself out there is hard, but it’s so worth it. I don’t think anyone who has ever spoken out, or stood up or had a brave moment, has regretted it. It’s empowering and confidence-building and inspiring. Not only to other people, but to yourself.”

Missy Franklin on discipline and dedication: “Sometimes we complain, but there is something beautiful about waking up before everyone to get better at what we love.”

Serena Williams on dealing with losses: “I really think a champion is defined not by their wins but by how they can recover when they fall.”

Simone Biles on being brave: “I’d rather regret the risk that didn’t work out than the chances I didn’t take at all.”

Shelly-Ann Fraser-Pryce on pushing past obstacles and barriers to success: “No matter where you come from, we all share the same struggles as human beings, and my beginning is no different.”

Ronda Rousey‘s quote on defending yourself and others: “You have to fight because you can’t count on anyone else fighting for you. And you have to fight for people who can’t fight for themselves. To get anything of real value, you have to fight for it.”

Kristi Yamaguchi on self-improvement and self-awareness: “An athlete gains so much knowledge by just participating in a sport. Focus, discipline, hard work, goal setting and, of course, the thrill of finally achieving your goals. These are all lessons in life.”

Lindsey Vonn on living your life to the fullest: “If you go around being afraid, you’re never going to enjoy life. You have only one chance, so you’ve got to have fun.”

Enjoying these quotes from legendary female athletes? Check out these legendary male athlete quotes!

Jessica Alba

Jessica Alba has fun staying active with her workout routine, adding a tik tok dance in for extra cardio!

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Honorcita and I getting our #fitness on! -she’s also a pretty dang good using her Xmas present from last year. Posting this to remind myself to workout more consistently- creating healthy habits can be a struggle … but it’s more fun/easy with a family member or friend. let me know in the comments what you do for your #fitness to stay #healthyandhappy … and the last vid is just a fun add on -I basically use working out as an excuse to learn or create a @tiktok dance, because I get hella sweaty and my body needs the warm up before I make any sudden moves these days. #unosdostreschallenge

A post shared by Jessica Alba (@jessicaalba) on Jun 29, 2020 at 8:48pm PDT

Tracee Ellis Ross

Tracee Ellis Ross embraces us all when we are struggling to complete a hard at-home workout

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Makin this sh*t work. Thank you Quinn for bearing with my antics @heartandhustlegym

A post shared by Tracee Ellis Ross (@traceeellisross) on Jul 11, 2020 at 10:43am PDT

Reese Witherspoon

Reese Witherspoon is staying active with a nice beach stroll!

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Exploring : @derekblasberg

A post shared by Reese Witherspoon (@reesewitherspoon) on Jul 6, 2020 at 9:05am PDT

Kerry Washington

Kerry Washington has been spending her quarantine promoting feelings of power and peace through live yoga sessions!

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#NamasteCalm Feeling blessed. feeling balanced. feeling peaceful. Thank you all for joining another yoga sesh today. And thank you for being vocal and honest about the things you need to cultivate what YOU need. I’m so proud of you. Sending you all the love #HappySunday

A post shared by Kerry Washington (@kerrywashington) on Jul 5, 2020 at 12:55pm PDT

Halle Berry

Halle Berry takes to instagram to express the importance of yoga for our bodies and mind!

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The work we are doing now is undeniably essential to our collective progress, but the side effects can be draining. We have decided to continue with our #FitnessFriday takeover, and this week, we are talking about the ways I incorporate stretching and yoga into my daily routine. Bringing that much needed attention to my body with something like a yoga wheel helps manage my stress levels and releases the negative energy that can often take over when I feel overwhelmed. Head to @womenshealthmag now to learn more

A post shared by Halle Berry (@halleberry) on Jun 12, 2020 at 4:26pm PDT

Jada Pinkett Smith

Jada Pinkett Smith is very open about her dedication to maintaining a healthy lifestyle, and quarantine is no different. The famous actress shows off a challenging core circuit with only a towel!

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All you need is some fluffy, comfy socksHappy Monday Beauties

A post shared by Jada Pinkett Smith (@jadapinkettsmith) on May 18, 2020 at 8:54am PDT

Nina Dobrev

Nina Dobrev posts a fun time-lapse video of her workout routine, incorporating yoga and strengthening poses.

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I wanted to be the first one to post an at home work out video. Because I’m very original. And I know it’s the content you’re all desperately craving You’re welcome [I’m sorry]

A post shared by Nina Dobrev (@nina) on Apr 29, 2020 at 7:20am PDT

Jennifer Lopez

Jennifer Lopez, infamous for her strict workout regime and toned body, stays active with her family outside!

Sunday:
Football
Family training @PresidenteBeer
.
Now it’s a new week, back to work! Let’s go!!! #StaySafe pic.twitter.com/3R2pc0fZwl

— Alex Rodriguez (@AROD) July 6, 2020

Gabrielle Union

Gabrielle Union promotes her quarantine fitness routine, helping her stay healthy and fit. Go check it out!

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We may not be professionals…. but we can guarantee a damn good time while you’re working out. Download the @fitonapp for free and stay active with us. That’s not manic bunny, THIS is manic bunny!!!

A post shared by Gabrielle Union-Wade (@gabunion) on May 12, 2020 at 12:13pm PDT

Ashley Green Khoury

Ashley Green Khoury shows off a very unrelatable yoga pose, impressing us all with her fitness skills!

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A picture of trust and persistence .. and progress to be made.. @josephchase

A post shared by Ashley Greene Khoury (@ashleygreene) on Jul 15, 2020 at 4:27pm PDT

Sofia Richie, 21

Check out Sofia Richies aerobic dance moves in her porch cardio session.

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I wish I was this energetic during quarantine

A post shared by Sofia Richie Fanpage (@sofiarichie_update) on Mar 30, 2020 at 10:40am PDT

Jessica Alba, 39

Jessica Alba is staying fit with her kids by adding a fun family activity to her routine.

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Staying fit and having fun with my girls is everything right now! So excited to share that @fitonapp is proud to be supporting @baby2baby and their efforts to help families in need affected by COVID-19 by donating up to $1 Million dollars @baby2baby! Starting today through April 14, @fitonapp will donate for every sign up. So take care of yourself + have fun with a free workout AND give back to @baby2baby children in need all at the same time! See bio in link to signup for the @fitonapp today and check out my stories for more! #Fit4Baby

A post shared by Jessica Alba (@jessicaalba) on Mar 30, 2020 at 1:16pm PDT

Kate Beckinsale, 46

Kate Beckinsale activates her zen vibe in her backyard accompanied by some relatable woofing.

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How’s everyone’s zen going? Mine’s got quite a lot of woofing in it

A post shared by Kate Beckinsale (@katebeckinsale) on Mar 21, 2020 at 2:08pm PDT

Trace Ellis Ross, 47

Trace Ellis Ross makes her cardio routine look enjoyable with some fun music and killer treadmill dance moves.

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Your favorite auntie working on her hot girl quarantine #fbf

A post shared by Tracee Ellis Ross (@traceeellisross) on Mar 20, 2020 at 12:27pm PDT

Reese Witherspoon, 44

Even though brunch with the gals isn’t happening, Reese Witherspoon supports a social distance hike for staying fit.

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Friendship with social distancing. Hi@lauradern! We walked a few days ago .. before we were told to #stayhome. Now we are inside to keep everyone safe. But I thought I would Share some of our chat in IG stories.

A post shared by Reese Witherspoon (@reesewitherspoon) on Mar 20, 2020 at 9:18am PDT

Molly Sims, 47

No gym equipment? Molly Sim solves that problem with her gym routine using household objects.

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Pushed #workoutwednesday to Thursday because we celebrated our Scar all day yesterday! Today we’re burning off the cake & getting to work! We’re using household items that you most likely have in your home. ⠀ Let’s do this:⠀ 1. Rosé circles (25 forward & 25 back) + lateral bicep curl- 25 reps⠀ 2. Luggage pushups -15 reps⠀ 3. Laundry detergent (or 6lb weight) squats – 15 reps⠀ 4. Slider plank jack with dish towel- 30 seconds ⠀ 5. Soccer ball sit up- 15 reps⠀ 6. Batman squats (or 30 lbs) + 30 lb weight hold and dance⠀ 7. All 4s leg lift with a 5lb weight or canned food – 25 reps per leg ⠀ 8. Laundry detergent tricep curls 15 reps⠀ 9. Jumping jacks with a dog or 30lbs ⠀ 10. Luggage tricep dips – 25 reps ⠀ Repeat this 3 times! Next week, I’m going to share some workouts for both you and your kiddos! If you do this workout, don’t forget to tag me ⠀ ⠀ ⠀ #stayhome #fullbodyworkout #athomeworkouts outfit by @perfectmomentsports

A post shared by Molly Sims (@mollybsims) on Mar 26, 2020 at 2:19pm PDT

Nicole Scherzinger, 41

Nicole Scherzinger is staying fit by getting her boyfriend involved in an adorable backyard workout.

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Annnnd we’re back with a few easy, at-home ab workouts. In case you need a bit of motivation this weekend Inspired by @glennhigginsfitness!! • 1⃣ Bicycles – 30secs 2⃣ Knee Tucks – 30secs 3⃣ Clap Crunch – 30secs 4⃣ Plank Hops- 30sec 5⃣ Kick Throughs – 30secs • *4 rounds with 1min rest between rounds

A post shared by Nicole Scherzinger (@nicolescherzinger) on Mar 28, 2020 at 12:03pm PDT

Lisa Rinna, 56

Not feeling the elliptical? Be like Lisa Rinna and rock out around your gym equipment.

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Dancing Is Not Cancelled.

A post shared by L I S A R I N N A (@lisarinna) on Mar 14, 2020 at 9:29am PDT

Kate Upton, 28

Singing along to your routine is the way Kate Upton does it.

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1 min planks are a lot more fun if you are singing! Join @benbrunotraining and I for a live workout Sunday 2est/ 11pst @strong4mefit #quarantinebootcamp #noscrubs

A post shared by Kate Upton (@kateupton) on Mar 27, 2020 at 12:13pm PDT

Brooke Burke, 48

Kitchen towel drop on the floor? Do a few leg lunges with it says Brooke Burke.

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Creative or bored? A little of both Kitchen Towel Leg Burn I Hope you come over to my house in the morning. #LivingRoomLive @brookeburkebody live stream Monday 10am PT fat burning cardio party

A post shared by Brooke Burke (@brookeburke) on Mar 29, 2020 at 10:07pm PDT

Sometimes, the fitness industry can be relatively homogenous; we often see women of the same race and with the same body type on our social media feeds. However, many amazing and diverse women on social media promote a healthy lifestyle regardless of what you look like, your body type, your fitness level, or any other obstacle standing in your way! If you are looking to diversify your social media feed and get motivated, here are 10 black women with inspiring fitness accounts to follow on social media:

Tamara Pridgett | Instagram – @TamsGoinHam

Tamara Pridgett is a trainer, journalist, and All-American sprinter with a motivational Instagram feed for all women who are looking for some fitness inspiration. She often shares stories with her followers about being an advocate for yourself and encourages her followers to keep pushing through any setbacks that may come their way.

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A post shared by Tamara Pridgett (@tamsgoinham) on Feb 12, 2019 at 5:07pm PST

Deja Lewis | Instagram & YouTube – @DejaFitBeauty

Deja Lewis is a virtual health coach who strives to help women transform both their bodies and their minds. She posts many workout routines on her YouTube channel and also vlogs about her healthy diet and lifestyle to help women around the world reach their fitness goals.

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A post shared by Deja Lewis – Keto+Fitness (@dejafitbeauty) on Apr 24, 2020 at 9:40am PDT

Koboko | Instagram & YouTube – @KobokoFitness

Koboko’s main platform is YouTube, where she posts bodyweight exercises to help women get fit and realize their potential without any equipment. She is a certified personal trainer and loves sharing her expertise with her large following!

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A post shared by Koboko Fitness (@kobokofitness) on Apr 29, 2020 at 6:15am PDT

Chrysten Crockett | Instagram @GetFitWithChrys

Chrysten Crockett is a nutritionist, coach, and bikini competitor who helps women get fit without extremes. Follow her for daily 10-minute morning home workouts and an inspiring feed of women who have transformed their health and fitness mindset.

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A post shared by CHRYS (@getfitwithchrys) on Jun 3, 2020 at 4:40am PDT

Rea | Instagram – @ReaFit

Rea is a personal trainer who posts many workouts on her Instagram feed and offers a high-intensity interval training (HIIT) home workout guide. Rea often posts her own transformation photos to motivate others to begin their fitness journey and to learn that health is more than a number on a scale!

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A post shared by REA (@rea_fit) on May 8, 2020 at 5:35am PDT

Marcie | Instagram & YouTube – @HangTightWMarcie

Marcie is a health coach, personal trainer, and YouTube fitness influencer with over 100,000 subscribers. She is based in Atlanta but makes sure that her followers can do her workouts anywhere at any time!

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A post shared by HangTight with Marcie (@hangtightwmarcie) on Apr 15, 2020 at 6:04pm PDT

Nicole Monroe | Instagram – @MsNicoleFit

Nicole Monroe is a former D1 sprinter and Army veteran known for her Instagram fitness videos. She motivates her followers to stop at nothing to reach their goals and inspires women everywhere to be strong and healthy.

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A post shared by D. Nicole (@msnicolefit) on Mar 22, 2020 at 12:29pm PDT

Coach Cass | Instagram & YouTube – @CoachCassFit

Coach Cass strives to make health and fitness contagious through dance, travel, motivation, fitness, and advice. Her feed is full of African dance workout videos, and she spreads positive energy to her followers by encouraging them to have fun, travel, and get fit!

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A post shared by coachcassfit (@coachcassfit) on Jan 4, 2020 at 1:33am PST

Massy Arias | Instagram & YouTube – @Massy.Arias

Massy Arias is a mom, health coach, and CEO of Tru Supplements. She has over 2 million followers on Instagram where she posts workout videos, transformation photos of her clients, and other motivational content encouraging a healthy lifestyle.

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A post shared by WWW.MASSYARIAS.COM (@massy.arias) on Jun 8, 2020 at 10:10am PDT

Roz Mays | Instagram – @RozTheDiva

Roz Mays prides herself on helping nontraditional people enjoy fitness and a healthy lifestyle. She is a certified personal trainer who teaches unique workout classes, such as pole dancing fitness, in New York City, and also offers online workshops and training. Roz is an inspiration to people of all body types who are embarking on their fitness journey.

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A post shared by Roz The Diva (@rozthediva) on May 27, 2019 at 6:46pm PDT

A Brief History

Okinawa wasn’t always part of Japan.  Culturally, they hardly view themselves as Japanese, and until 1879 they weren’t.  Up until then, the Okinawans viewed themselves proudly as their own country, and largely operated as such. They farmed and fished for themselves with little aid from the main island of Japan, which is why their way of life and diet is different from their mainland counterparts.  

What do they eat?

Okinawa’s main dietary staple is their purple sweet potatoes, which are super high in fiber, vitamin C, potassium, and antioxidants (though less healthy when we get it in the form of ube ice cream).  Okinawans also eat bitter melon, which looks something like an acne-prone cucumber- it’s high in vitamin A, vitamin B-6, and vitamin C. Soy products are also very commonly consumed in Okinawa, with tofu and soy milk eaten almost daily.  Seaweed and fish, plentiful around the island and high in Omega-3s, are also very common foods to consume.  Overall, the Okinawan people eat a lot of vegetables, fruits, and are primarily plant-based people.

What they do NOT eat

Sorry keto/paleo friends, the people of Okinawa don’t eat a lot of meat.  Okinawa being an island nation means that they eat plenty of fish, but they consume very little meat of any other sort in their diet.  They also don’t consume a lot of refined carbohydrates or sugar.  Their meals almost entirely consist of whole fruits and vegetables, as well as tubers and legumes. Okinawans also eat smaller portions and consume fewer calories on average than other populations.  

How they eat

Confucius, a major eastern philosopher had a well-known teaching regarding food: eat until you are almost full.  The people of Okinawa naturally subscribe to this method. In practical terms for our Western diet, we should follow an 80/20 rule; eat until we are 80% full and stop.  The reasoning behind this, is that it takes a while for our bodies to digest, so often times we have eaten enough but our mind hasn’t caught up with our stomach.  Okinawan people eat socially, sitting at the table and eating as a family. It’s understandable if we don’t want to get into politics at the table with dad again, and none of us want mom to witness us turning our noses up at her beloved (but terrible) recipe, but it’s healthier for us to eat together and is shown to relieve stress.

How do they exercise?

First and foremost, we should mention that they never stop exercising.  We can’t  live past 100 without continuing to be active our entire lives (we knew there was a catch!) Most Okinawans maintain a farm, and garden the entirety of their lives! Gardening also encourages Okinawans to eat healthier, since they grow most of their own food. They also almost exclusively walk everywhere.  Walking is a great exercise for those with bad knees and joints.  

How to mimic the lifestyle of the Okinawa people

Okinawans are hearty, stalwart people, who have been largely independent, and because of this, they’ve fostered a sense of resilience and independence in their people that is rarely seen in other cultures.  They grow their own incredibly healthy food and live off the land. They keep going at 100% right up until the day they die. They eat whole foods, largely plant-based diet, with each ingredient being extremely nutrient-dense, and when they do eat meat it’s primarily omega 3 rich fish.  They hardly eat any refined carbohydrates. Every calorie counts, each calorie is made up of extremely nutritious food. They take the time to savor each and every bite that goes into them, and appreciate the work and effort it took to get that food onto their plate, and they don’t overindulge. We could learn a lot from them.  

Wine & Cheese Night – Ladies, grab your favorite bottle of wine to share with your favorite girls. Drinking a moderate consumption of wine can have many health benefits such as reduced stress, increased bone strength, and improved mental health. Pairing your wine with salami and cheese will be the icing on the cake for your girl’s night because cheese provides calcium and protein your body needs.

As tasty as cheese is, make sure you limit your consumption because it has high fat. Here are some low-calorie cheese options you can try:

• Parmesan 20 calories
• Fresh Mozzarella 70 calories
• Goat Cheese 75 calories
• Camembert 85 calories
• Swiss Cheese 100 calories

Check out our list of Perfect Wine & Cheese Pairing & Top 10 Healthiest Cheeses.

Lastly, pair your cheese with some tasty berries like Strawberries, Blackberries, or Raspberries because they contain antioxidants that prevent and control stress.

Pole & Aerial Aerobics – Pole and aerial aerobics classes are a fun and exciting way to work out your body muscles. Both pole and aerial aerobics work out your upper and lower body muscles. Serena Williams uses pole aerobics as part of her workout routine to enhance her skills on the tennis court. These classes are great to mix some fun and sweat together while hanging out with your girls.

Yoga – Tell your girls to grab their mats and come over for some nice relaxation and meditation through yoga. Yoga is a great exercise and tool to stimulate your mental health and reduce any stress that has built up. Yoga can be done with or without music, but most importantly at home with a group of your friends. What are you waiting for? Get your ladies together and try some of these yoga poses to release that stress.

Zumba – Bust out those dance moves, ladies! Hit the gym and attend a zumba class. It’s a fun and interactive way to spend time with the girls in your life while also getting a good sweat at the same time. Whether you’re a dancer or not, it’s a great way to have a few fun laughs while moving to the rhythm of the music. It’s also a great alternative to working out if you can’t hit the gym.

Spa day – It’s time to relax! Take a day off and hit the spa because you ladies deserve to be pampered! A massage, manicure, or facial with the girls can do a lot of justice and relieve you of those long stressful days. You’ll walk out feeling like a brand new woman ready to tackle the world again.

Spin Class – Get the girls together and take a spin class! But be prepared to do some work! It’s another great way to get active. Cycling works out your quads, hamstrings, glutes, calves, and core. So if you and the girls want to sweat but also work out to look great, this is the activity for you to push yourself and each other! If you would rather cycle outdoors, you can also pull out your bikes and ride on a trail in the park together to enjoy the weather.

Pilates – If you and your girls are looking for a healthy and fun activity, try taking a pilates class or at home from a tutorial! There are many health benefits and it’s a great way to work out your core and flexibility too!

Outdoor picnic/brunch – A picnic is great way to relax, breathe in some fresh air, and cook up your favorite healthy meal to share with your girls. If you do not feel like cooking, then a great restaurant with an outside patio will do the job. A picnic or brunch gathering is a great way to catch up on the latest news with your girls. While outside you can soak up some natural vitamin D from the sun, which is beneficial to healthy bones and regulation of calcium.

Craft Night – Pull out all your supplies, your creative mind, and get crafty! Whether it’s painting pottery, knitting, painting mini canvases, or making jewelry, you and the girls can enjoy a great time getting your creative juices flowing while jamming to some music and talking about the latest news or TV shows.

HFR: Deborah, you are headlining your own very popular talk show.  How did you accomplish all this?

Deborah Duncan:  I earned my degree from The University of Texas at Austin but I think my real preparation to do a talk show started way before that. My father was in the military and we travelled a lot. I was born in Oklahoma City but three months later my family moved to Taiwan. Attending 5 elementary schools alone is a quick lesson in the gift of gab. Who knew I would actually make a living at it. Before hosting this talk show I was a talk show host, reporter and anchor in Austin, Dallas, Atlanta and New York City.

HFR: You are one of the most recognizable faces on Texas TV, how do you deal with your popularity?

Deborah Duncan:  I have such an awesome advantage. I feel like I have a friend everywhere I go. The power of television is amazing. I was on a beach in Venezuela several years ago and a couple recognized me. I was wearing a thong because my friend talked me into it.

“Deborah, you are in Venezuela, who would recognize you here?”

Well, a nice couple walked up and the first thing out of the woman’s mouth was,

“I told you that is Deborah Duncan! How are you. We are from Dallas and watch you all the time!”

I made them promise to tell people that I appeared to be a size 4 and had a well defined six pack!

HFR:  You emcee many non-profit charities throughout Texas, what motivates you to do so?

Deborah Duncan:  None of us can single handedly save the world but all of us together can certainly make it better. When I had a brain aneurysm burst I had two outcomes… live or die. I had a conversation with God and me. If I died, I hoped I was going to heaven. If I lived, it meant I had more to do. I chair events, donate money or emcee events as part of my “more to do”. So many non profits have great soldiers working for them on the frontlines, doing the toughest work. Emceeing their event is just a small way for me to say thank you!

HFR:  What is it like to be a working professional and a mother?

Deborah Duncan:  If I did not work, I would drive my family crazy! Women have so many more choices today than ever. I am not even going to pretend that my situation is hard. I love what I do and I can do it and still be in the carpool line to pick up my son. If I can not make it, my husband will be there. If he can’t make it, thank goodness for a circle of friends to help out. My son thinks mommy has a lot of friends because whenever we’re out, people will come up to talk to me!

HFR:   I know your husband is a great chef, how do you resist his food?

Deborah Duncan:  I don’t! My trick is to “taste” rather than eat all of his food. I love that he loves to cook!

HFR:   I know that you adore your son and spend as much time as possible with him.  Is this sometimes challenging because you are a public personality?

Deborah Duncan:  I am lucky that I can control the amount of time I spend away from my son. Even when we are out, the key is to be present with them and include them. Even when he has to go along with me while I run errands, we play games. At clothing stores, he decided that the clothing racks are really “clothes trucks’ and we travel from department to department. Now that he’s 9, I actually ask his opinion on an outfit. Keeping your children engaged even when you are simply running errands creates valuable time and memories.

HFR:  You have won many awards including 5 Emmy’s, 2 Gracie Allen Awards, and a telly award.  What do each of these signify to you?

Deborah Duncan:  While the awards may have my name on them, they are the result of team work. There are so many people who have to do their job right before I can even do mine. This business is a grat metaphor for how the world can work. In T-V we can’t just be all on the same page. We have to literally all be on the same line of a rundown. A lot of great people make my job seem easy!

HFR:  In the 2000’s you were chosen to replace Oprah.  Would you like to talk about it?

Deborah Duncan:  ABC executives were afraid that Oprah would not resign her contract to do her show. They put the “Debra Duncan” show into production in 1998 with plans to syndicate if oprah did not sign. I had no thought that she would quit back then but it was exciting to do such a fun show just in case.