Not sure which kettlebell to start with? Choosing the right kettlebell (here’s one we like) depends on both your fitness level and the type of workout movement you’re planning to do. For accelerated moves, such as swings, active beginners should start with 18 to 26 pounds, whereas those who are intermediate to advanced should start with 26 to 35 pounds. For slower, more controlled movements, start with 13 to 18 pounds—or 18 to 26 pounds if that’s not enough of a challenge. For overhead movements, you should be able to complete 8 to 10 controlled reps. Do what feels comfortable for you, but be sure to safely challenge yourself.
The exercises featured in this video are:
Standing Side Crunch
Stand with feet shoulder-width apart, core engaged, shoulders back, holding the kettlebell in one hand with your arm extended down by your side.
Slowly bend your torso to the side, lowering the kettlebell.
Return to a standing position.
Try to eliminate any unnecessary movement in the lower body.
Repeat on each side 12 times.
Full Crunch with Kettlebell
Start on your back, knees bent, feet flat on the floor.
Hold the kettlebell with both hands, starting with your arms overhead and the kettlebell on the floor.
Pull the kettlebell overhead, toward the torso, while simultaneously sitting up into a full crunch.
Slowly lower back down and place the kettlebell back in its starting position.
Repeat 12 times.
Russian Twist
Start seated on the floor, knees bent, kettlebell held at chest level.
Lift feet off the floor and lean back slightly, keeping your core engaged, back supported and flat.
Twist your torso to one side, allowing kettlebell to tap the ground, then twist to the opposite side and tap.
Repeat for a total of 12 times on each side (24 reps).
To modify, allow your heels to remain on the floor.
Single-Leg Bridge
Start on your back, knees bent, feet flat on the floor.
Hold the kettlebell in one hand, arm extended directly over chest. Hold here.
Keep your opposite leg planted, and lift other leg off the floor.
Use the planted foot to push the hips toward the ceiling, then lower back down.
Continue this on each side for 12 reps.
For a modified version, keep both feet planted and simply switch arms after 12 reps.
Inchworm with a Romanian Deadlift
Start in a standing position, kettlebell on the floor in front of you.
Bend at the hips with a slight bend in the knees, and place your hands on the floor.
Walk your hands forward, lowering yourself into a high plank position with your core engaged.
Keeping your feet planted and legs as straight as possible, walk your hands backward toward your feet.
With legs straight—aside from a slight bend at the knees, back flat, and core engaged, grab hold of the kettlebell, squeeze your glutes, and stand.
Slowly hinge at the hips to lower kettlebell back down, placing it on the floor, back in its starting position.
Not sure which kettlebell to start with? Choosing the right kettlebell (here’s one we like) depends on both your fitness level and the type of workout movement you’re planning to do. For accelerated moves, such as swings, active beginners should start with 18 to 26 pounds, whereas those who are intermediate to advanced should start with 26 to 35 pounds. For slower, more controlled movements, start with 13 to 18 pounds—or 18 to 26 pounds if that’s not enough of a challenge. For overhead movements, you should be able to complete 8 to 10 controlled reps. Do what feels comfortable for you, but be sure to safely challenge yourself.
The exercises featured in this video are:
Squat into a High Plank Burpee
Begin with your feet shoulder-width apart, toes pointed slightly outward, core engaged, shoulders back, holding the kettlebell in both hands, arms fully extended in front.
Bend at the knees and hinge at the hips into a squat.
Place the kettlebell on the floor in front of you and hop your feet backward into a high plank position, core engaged and back flat.
Quickly hop your feet back forward toward your hands, landing feet shoulder-width apart. Sit into a squat position, core engaged, chest up, shoulders back.
Grab onto the kettlebell, squeeze your glutes, and stand.
For a modified version, step your feet forward and backward instead of hopping.
Repeat continuously for 60 seconds.
Box Shuffle
Place kettlebell on the ground in front of you.
Shuffle around the kettlebell as if you’re moving along an imaginary square around the kettlebell.
Continue in the same direction for 30 seconds, then switch directions and continue for the remaining 30 seconds.
Weighted Squat Jump
Begin standing with feet shoulder-width apart, toes pointed slightly outward, core engaged, shoulders back, and kettlebell held at chest level close to the body.
Bend at the knees and hinge at the hips into a squat, then squeeze your glutes and explode up and off the ground.
Land softly and maintain control of your body as you back down to a squatting position.
For a modified version, squat then come up onto your toes instead of leaving the ground.
Continue for 60 seconds.
High Knees with a Twist
Begin standing with feet shoulder-width apart, core engaged, shoulders back, and kettlebell held at chest level close to the body.
Drive one knee forward and up while twisting your torso toward the side of the leg that’s in motion.
Quickly plant your foot and drive the opposite knee forward and up while twisting your torso toward the leg in motion.
For a modified version, march your knees at a comfortable pace.
Continue for 60 seconds.
Plank Walk with Mountain Climbers
Place the kettlebell on the ground in front of you.
Begin on one side of the kettlebell in a high plank position, back flat, core engaged.
Walk over or around the kettlebell to the opposite side.
Once there, hold your plank. Then begin to drive your knees up toward your chest one at a time.
Count to 5 as you switch from knee to knee. Stop and hold after 5.
Ensuring that your core is engaged and back remains flat, walk over or around the kettlebell to the opposite side and repeat the mountain climber for another 5 repetitions.
Not sure which kettlebell to start with? Choosing the right kettlebell (here’s one we like) depends on both your fitness level and the type of workout movement you’re planning to do. For accelerated moves, such as swings, active beginners should start with 18 to 26 pounds, whereas those who are intermediate to advanced should start with 26 to 35 pounds. For slower, more controlled movements, start with 13 to 18 pounds—or 18 to 26 pounds if that’s not enough of a challenge. For overhead movements, you should be able to complete 8 to 10 controlled reps. Do what feels comfortable for you, but be sure to safely challenge yourself.
The exercises featured in this video are:
Classic Squat
With feet shoulder-width apart and toes pointed slightly outward, hold the kettlebell in both hands at chest level close to the body.
Lean back on the heels, bend at the knees, and hinge at the hips, lowering yourself until your knees are bent 90 degrees.
Push your knees outward so they remain in line with the toes and squeeze the glutes to return to a standing position.
Maintain a neutral spine and engaged core throughout the entire range of motion.
Repeat 12 times.
Narrow-to-Wide Squat Progression
Begin in a held-squat position, knees bent 90 degrees and feet together.
Hold the kettlebell in both hands at chest level close to the body.
Maintaining that held-squat position, step your right foot out to feet shoulder-width apart, then step again so your feet are in a wide sumo stance.
Still maintaining that held-squat position, begin to step your right foot back into a narrow stance.
Maintain a neutral spine and engaged core throughout the entire range of motion.
Repeat 10 times on one side and again 10 times on the other.
Weighted Reverse Lunge
While holding the kettlebell down by your side in one hand, take a large step back with the opposite foot.
Allow both the back and the front knee to bend. Be sure that your front knee stays in line with your toes.
Keep your core engaged and your spine long.
While placing the majority of your weight on the lead leg, step your back foot forward to return to a standing position.
Repeat 12 times on one side and again 12 times on the other.
Reverse Cross Lunge
Hold kettlebell in both hands at chest level close to the body.
Take a large step back and diagonally to cross behind the lead leg.
Allow both the back and the front knee to bend.
Be sure that your front knee stays in line with your toes.
Keep your core engaged and your spine long.
While placing most of your weight on the lead leg, step your back foot forward to return to a standing position.
Repeat 12 times on each side.
In-and-Out Squats
Begin in a held-squat position, knees bent 90 degrees and feet together.
Hold kettlebell in both hands at chest level close to the body.
Jump feet out to shoulder-width apart, and sit back into a 90 degree squat.
Jump feet together and return to a narrow-stance held squat.
Maintain a neutral spine and an engaged core.
For a modified version, step feet together instead of jumping.
Not sure which kettlebell to start with? Choosing the right kettlebell (here’s one we like) depends on both your fitness level and the type of workout movement you’re planning to do.
For accelerated moves, such as swings, active beginners should start with 18 to 26 pounds, whereas those who are intermediate to advanced should start with 26 to 35 pounds. For slower, more controlled movements, start with 13 to 18 pounds—or 18 to 26 pounds if that’s not enough of a challenge. For overhead movements, you should be able to complete 8 to 10 controlled reps. Do what feels comfortable for you, but be sure to safely challenge yourself.
The exercises featured in this video are:
Single-Arm Bicep Curl into a Push Press
Stand tall with feet shoulder-width apart, shoulders back, and core engaged.
Holding kettlebell in one hand, elbow pinned tight to your side, curl your hand toward your chest, palm facing in.
From there, rotate the palm to face outward and press up to fully extend the arm overhead.
Slowly lower back down, and curl arm down to the beginning position.
Repeat 12 times on each side.
Standing Chest Press
Stand tall with feet shoulder-width apart, shoulders back, and core engaged.
Holding kettlebell with both hands at chest level, extend arms forward.
Hold for 2 seconds, then pull kettlebell back into your chest.
Repeat 12 times.
Bent-Over Single-Arm Row
With feet shoulder-width apart, core engaged, and maintaining a neutral spine, hinge forward at the hips. Hold this position.
With kettlebell in one hand and arm extended straight down to the floor, simultaneously bend at the elbow and pull shoulder back, pulling the kettlebell up toward the torso.
Keep shoulder pinned close to the body.
Slowly release arm back to full extension toward the floor.
Repeat 12 times on each side.
Single-Arm Press from the Floor
Lie flat on your back, knees bent, feet flat on the floor.
Holding the kettlebell in one hand, arm directly out to the side, elbow bent, and palm facing toward the legs, press kettlebell directly upward, fully extending the arm.
Slowly lower arm back to the floor.
Repeat 12 times on each side.
Kettlebell Skull Crunchers
Lie flat on your back, knees bent, and feet flat on the floor.
Hold the kettlebell in both hands, arms extended upward directly over the chest.
Move arms slightly over your head, and bend at the elbows to bring kettlebell toward the ground.
Move arms back over the chest and extend fully at the elbows.
Catherine, 62, first began experiencing perimenopause, or the span of time when a woman’s body transitions out of its reproductive years, when she was in her early forties.
During perimenopause, a woman’s estrogen levels rise and fall irregularly, which can produce signs that the body is entering a new season of life: For Catherine, the early signal her body gave was irregular menstrual periods.
“I never knew when I would get my period,” she says. “It was challenging because it would catch me off guard, and my period would show up when I was unprepared to deal with it. I finally started carrying tampons with me at all times so I could deal with ‘surprise’ periods.”
In addition to an unpredictable menstrual cycle, Catherine encountered extreme hot flashes, both in the daytime and nighttime: “The night sweats [were] so severe that I would have to change my pajamas two to three times during the night because they would be so wet.”
By the time Catherine’s symptoms ceased, she had endured them for 10 years, which she acknowledges was unexpected. “I started perimenopause in my early forties, and by the time the hot flashes finally stopped, I was in my fifties,” she says.
Due to a family history of cardiac issues and breast cancer, Catherine chose not to pursue any treatments—like hormone replacement therapy—to manage her symptoms throughout menopause.
So, is it necessary for women to struggle with menopausal symptoms for years on end?
Menopause is a fact of life, yet many women feel unprepared or misinformed about the shifts their bodies will encounter as they move through this life change. They’ve heard the less-than-favorable remarks regarding menopause, though, which can make this natural rite of passage sound like a terrible experience.
Below, we’ll take a more detailed look at menopause, its symptoms, and ways women can thrive during this transitional time in their lives.
Menopause Explained—and Some Signs and Symptoms
Megan Schmitt is a board-certified OB/GYN and an associate professor of obstetrics and gynecology at the University of Minnesota. Schmitt provides the following explanation of menopause: “Menopause is the permanent cessation of menstruation that occurs after the loss of ovarian activity. Basically, the ovaries stop the production of estrogen and progesterone—two main female hormones—to [below] the amount that it takes to prepare an egg and ovulate every month.”
“To reach this definition,” she clarifies, “a woman has to have a lack of periods for 12 calendar months.”
Yet symptoms associated with this transition appear much earlier than the twelfth month of no periods—often seven years prior, reports the National Institute on Aging, but occasionally up to 14.
On the stages of menopause, Schmitt notes:
In the United States, the average age of menopause is around 51, but the age of onset can vary widely among women.
The symptom-laden time interval before the complete cessation of periods, as noted earlier, is called “perimenopause,” or the menopause transition. (The time after menopause, naturally, is called “postmenopause.”)
The duration and severity of symptoms during the stages of menopause are different for each woman.
@loosewomen every woman has different menopause experience. I am lucky at 53 I have no massive issues, but it surely sucks!!!
When entering perimenopause, Schmitt says, “It is the fluctuation of hormone levels and decreasing estrogen levels that causes the physiologic changes and the clinical symptoms.” These symptoms can include:
Hot flashes
Night sweats
Irregular periods
Itching and dryness
Pain during intimacy
Weight changes
Sleep changes (due to night sweating)
Mental changes
Additionally, the Mayo Clinic reports that woman may experience a slower metabolism, thinning hair, dry skin, a decrease in the fullness of breasts, and urinary incontinence throughout the menopause transition.
Rebecca’s Story
Rebecca, 48, was in her early forties when she experienced the first signs her body was undergoing a significant change. She began having hot flashes, and after seeing a specialist in gynecology/endocrinology, he confirmed she was perimenopausal.
In the years that followed, Rebecca says she developed night sweats, anxiety, depression, mood swings, bouts of confusion, irregular periods, food cravings, trouble sleeping, and weight gain.
Rebecca has sought assistance for her symptoms by trying hormone replacement therapy and increasing her antidepressant dosage. She hopes these treatments will bring her relief as she navigates the uncharted waters of menopause, but she fears these options may not be enough for her to feel in control of this time in her life.
In reality, many women struggle with a whole host of undesirable symptoms as they approach and go through menopause. But what treatment options are available to support women, emotionally and physically, and make the second stage of their lives equal to or better than the first?
Ways to Reduce Symptoms
“Many women come to their routine yearly exam and say, ‘I want to talk about hot flashes [because they are] really bad,’” says Schmitt. She notes that many women are not aware of just how common their symptoms are.
Yet no two women experience the stages of menopause in the same way. And because it is such a crucial and broad issue, Schmitt suggests that women make an additional appointment with their healthcare providers to discuss any uncertainties they have. Then, the provider can better understand their concerns and make the appropriate treatment recommendations.
While it’s important to discuss your specific set of symptoms with your doctor, the following are non-hormonal possibilities that may warrant some consideration when looking to ease the transition from peri- to postmenopausal:
Phytoestrogens: These are plant-derived substances with estrogen-like effects. Examples of phytoestrogens include soybeans, soy products, red clover, flax seeds, and yams. Schmitt says these foods, especially soy products, are popular choices for women because people who consume them tend to have fewer hot flashes.
Herbal Remedies: There are many herbal remedies on the market, but some of the more common supplements used to reduce the symptoms of menopause include black cohosh, ginseng, St. John’s wort, and ginkgo biloba. “We do not recommend some of these herbal supplements for women on blood thinners,” Schmitt cautions, “as it can increase the risk of bleeding.” These remedies should also not be used to treat depression.
Treatments for dryness/itching: During menopause, it’s not uncommon for women to experience symptoms like dryness, itching, and pain during intimacy. Localized moisturizers, Schmitt says, can help restore moisture to the tissues.
Though the above treatments can be obtained without prescriptions, note, again, that you should always consult your doctor before using them. They shouldn’t replace your doctor’s recommended treatment, though they may be able to supplement it and further increase your quality of life.
In addition, women may want to incorporate the following:
Lifestyle changes: Schmitt suggests that some lifestyle changes which may help women control their fluctuating body temperatures. Those changes include wearing layered clothing, decreasing the room temperature, and consuming cool beverages. Additionally, she recommends avoiding caffeine, as it’s associated with the increased severity and frequency of hot flashes.
Exercise: Many women notice improvements in their symptoms when they add cardiovascular exercise and weight training to their workouts. Plus, weight training increases lean muscle mass, which can reduce weight changes associated with menopause. Additionally, introducing meditation and other relaxation exercises can reduce the occurrence of hot flashes.
Non-hormonal prescription medications: In some instances, women find success using non-hormonal medications to mitigate the vasomotor (hot flashes, night sweats) symptoms of menopause. These medications include many antidepressants and the anti-seizure medication called gabapentin. Never take these medications without a prescription, and even then, make sure your doctor knows you’re using them to mitigate vasomotor symptoms.
On Hormone Replacement Therapy
The topic of HRT is vast. Many studies show a relationship between extended HRT and breast cancer, according to research in Obstetrics & Gynecology. Schmitt, though, notes (and The American College of Gynecologists & Obstetricianswould agree) that it’s an effective treatment for hot flashes, night sweats, osteoporosis, and dryness/itching.
“Systemic therapy, with estrogen alone or in combination with progesterone, is the most effective therapy for the treatment of vasomotor symptoms,” Schmitt says, though hormones “should not be used for the prevention of heart disease or strokes.”
“The goal is to use the lowest amount of hormones to control symptoms for the shortest duration of time,” she adds. “HRT is a very safe and effective treatment when initiated at the time of menopause for the treatment of symptoms.”
When used under the guidance of a knowledgeable practitioner, HRT can be a valuable tool for women to feel their best. But it needs to be tailored to each woman and at the lowest possible dose to achieve the desired outcomes. Talk with your doctor regarding the benefits and risks of taking HRT.
“I hear a [certain] quote from patients on a daily basis,” Schmitt says.
“‘There’s a lot about aging that people don’t tell you!’ [So] it is important for women to not only talk about these issues with each other but also with their healthcare professionals.”
“Most women feel uncomfortable discussing [the symptoms of] menopause,” she continues, “but these are common issues, and treatment can improve women’s personal lives tremendously if they have the confidence to discuss these issues with their doctors.”
While the cold shower is long-known for its libido-stymieing properties, the topic of voluntarily lowering the temperature of your water has recently become, well, hot.
It seems that everyone from YouTubers to health bloggers, and even perhaps someone you live with, is testing the benefits of cold showers. Considering all of the acclaim it has received, it’s difficult not to jump in on this trend.
However, we’d be remiss if we forget the fact that it is a cold shower. Instead of spending a few minutes of your day basking in hot water and letting your cares slip away, you’ll be freezing, probably shivering, and cursing the water that’s traipsing around on your skin.
But are the benefits worth the terror? Here we examine if, just like champagne, showers are better on ice.
Hair and Skin Benefits
Cold water showers can make you glow so hard that J. Lo will be jealous. From its color-complementing abilities to its cuticle-calming charm, even harmed hair can get a heavenly helping from some hardly-heated H2O. And your skin can get a heaping of this help with a dash of cold to remedy some cold-weather woes.
Forget what you’ve heard, your hair likes it cold.
Looking to get your hair luscious, smooth, and fabulous enough to star in its own shampoo commercial? If so, taking a cold shower may be your ticket to stardom.
You may not have known this, but your hair loves cold water. It has a thing for the way the chilly liquid wraps itself around each strand, leaving it close to frozen. But it’s not because your hair secretly wants to be a polar bear; your hair likes cold water because of how it makes it look. Cold water flattens ruffled cuticles—the outermost part of the hair shaft—and seals them, helping to keep in moisture. The result is hair that looks smooth, shiny, and healthy. And since warm water helps the cuticle to open, which allows the shampoo and conditioner to do their jobs, it’s a good idea to give your coif a final rinse with some cool water.
You’ll come out of the shower feeling a little more chilly than usual, but one step closer to landing a prestigious hair modeling contract. Well, maybe not, but it will still look pretty dang luxurious.
Cold water knows that color that good isn’t meant to fade.
Those who dye their hair have a love/hate relationship with warm water. Although it does a fantastic job of removing buildup and other material that can make your hair color look less than vibrant, it can also suck the hue right out of it. So along with your gorgeous color going down the drain, so will the money you spent on getting it to look that way.
Instead of using color-fading warm water, go for the cold, says long-time hair dye enthusiast Macey Milstead.
“Whenever any water touches my hair, it has got to be cold—and I mean freezing cold,” says the stay-at-home mother of two. “This prolongs the vibrant, unnatural colors I dye my hair with.”
Milstead has long been a fan of bright and bold shades and finds that certain colors are more difficult to maintain than others.
“Currently, I am a hot pink beauty,” the Atlanta resident says of her hair. “It is one of the fastest fading colors. If I use hot water, the colors bleed so fast. If I use cold, the water comes out virtually clear when rinsed.”
The chilly water also helps to keep her hair shiny and reduces the amount of damage it endures, says Milstead.
Cool water can stop your skin from being so extra and just chill out already.
If the idea of freezing cold water against your skin doesn’t exactly make you feel warm and cozy, you’re not alone. After all, the point of taking a shower is to be comfortable and surrounded by all that steamy goodness. But no matter how amazing that warm water feels, it’s not doing your skin any favors.
As our external barrier breaks down, the skin becomes more prone to irritation.
“Hot water tends to strip natural skin oils and moisturizing factors from the out layer (epidermis) of the skin,” says Tyler Hollmig, MD, director of Laser and Aesthetic Dermatology at Stanford Health Care. “After the hot shower water evaporates, the skin is left dry, flaky, and is prone to rashes and irritation. This is one of the major reasons that eczema often flares during the winter.”
But eczema sufferers aren’t the only ones who experience issues while using warm or hot water when bathing: Just about everyone is affected.
“A colder, drier ambient climate, coupled with the temptation to take a long, hot shower, reduces the skin’s ability to keep itself fit and moist,” says Hollmig. “As our external barrier breaks down, the skin becomes more prone to irritation.”
Instead, Hollmig recommends taking lukewarm or cold showers for 10 minutes or less, as the cooler water temperature is less likely to damage the skin’s external layers. And skip heavy-duty exfoliants and aggressive use of the loofah, as well. Although they work well at removing dead skin, they can wreak havoc on healthy skin, too.
Psychological Benefits
It may sound crazy, but taking a cold shower is thought to come with psychological benefits.
Bye, bye, blues.
After a long, hard day, one of the most enjoyable and relaxing activities a person can partake in is a nice, steamy shower or bath. But if you’re washing yourself with warm water, you might not just be washing away some stress.
The bad news is depression affects more than 16 million American adults each year according to the Anxiety and Depression Association of America. The good news, however, is that taking a cold shower may decrease the symptoms.
According to a study published in Medical Hypotheses, cold showers can provide anti-depressive properties because of the effect they have on the sympathetic nervous system and the chemicals that are released in the brain during the shower. And because of the cold receptors in the skin, the icy water will send electrical impulses from the peripheral nerve endings to the brain. This feeling, says the study, may counteract depression.
Who needs coffee?
Sure, warm showers in the morning feel good, but are they good for your energy level? Warm and relaxing showers cause you to do just that: relax. The steamy water makes your brain and body think it’s time to snuggle up and get your chill on (not temperature-wise). But when you’re just waking up, this is likely the opposite of what you want, as a relaxed body is more inclined to hop back into bed than to take the day on with guns blazing.
Cool or cold showers can be invigorating by releasing endorphins and increasing heart rate …
That shocking little wake-up call of cold water will cause your body to experience an adrenaline rush, which can result in an energy boost. And it can leave you feeling good, too, says Catherine Forest, MD, family medicine physician at Stanford Health Care.
“Cool or cold showers can be invigorating by releasing endorphins and increasing heart rate,” she says, “which some people find appealing.”
So, the next time you’re contemplating sleeping in and potentially losing your job, hop in a chilly shower instead.
Overall Health Benefits
Cold showers aren’t just good for your hair, skin, and mind. They can also improve the wellness of your entire body.
Your body + cold water = a match made in circulation heaven.
Having good circulation in your body means you’re getting enough blood, oxygen, and nutrients to all of your organs. When things aren’t running as well as they could, you may experience tingling, pain, muscle cramps, and numbness, which is a sign that certain parts of your body aren’t getting the amount of blood they need to perform optimally.
Cold or coolness can decrease inflammation from injury … by increasing blood flow in the body as a whole.
These issues, however, aren’t anything a blast of cold water can’t fix, or at least possibly improve. Poor circulation is actually a symptom of something else going on in your body. In order to completely eliminate poor circulation, you’ll need to find out the underlying cause. But until then, cool water on the skin may do the trick.
Treating yourself to a cold shower causes blood to surround your organs, which may improve your health. It also helps your arteries pump blood more efficiently, which is good for your heart and the rest of your body, as well. Cold showers may also help with inflammation and injury.
“Cold or coolness can decrease inflammation from injury—although site-specific cold’s usually recommended—or by increasing blood flow in the body as a whole,” says Forest.
Wash away excess weight.
And if cold showers haven’t already worked their way into your heart, this might do it: These potentially uncomfortable plunges may help you lose weight.
Oh yes, shivering in the shower can stimulate weight loss, but it’s not because of the teeth-chattering cardio you’ll endure. It’s because of your new best friend, otherwise known as brown fat.
Your body contains two types of fat: white fat and brown fat. White fat takes up real estate in your body when you take in more calories than you burn. It’s responsible for making your clothes feel too tight and problem areas on your thighs, neck, waist, stomach, and arms. Basically, it’s the bad fat.
Fortunately, there’s someone else in your body who wants to kick that white fat to the curb: brown fat. Just like with cholesterol, fat has a good form and a bad form. Brown fat is the good form, as it insulates your body. And just like goose bumps, this fat is activated by exposure to cold temperatures. This means that spending time under cold cascading water can encourage healthy fat to form.
Want to take the plunge?
Although we’d like to tell you that jumping straight into a bone-chilling shower is going to be a cake walk, we can’t if we’re being honest. If you’re not a “jump in and get it over with” kind of person, start by ending your wash with a short little blast, and increase the torture, er, time, with each shower.
Yes, it will probably be shocking, and yes, there’s a chance you may hate every second of it. But when you experience the potential health benefits that spending just a little part of your day colder than you care to admit can have, you will likely think it’s worth it.
Nothing can knock the festive spirit out of you quite like a painful hangover. Fortunately, if you’ve enjoyed a little too much spiked eggnog, certain foods can help you nourish and soothe your body.
Surprisingly, scientists still aren’t certain about the underlying causes of hangovers, but there are a couple of viable theories. One is that the toxic ingredients in alcohol dehydrate you, depleting your body of nutrients and electrolytes. We know that headaches are usually caused by dehydration and that alcohol dehydrates us, meaning too much bubbly can leave us with a pounding headache.
If you happen to throw up, your body will lose even more nutrients. This can leave you feeling weak, fatigued, and shaky. The nausea might cause you to lose your appetite, but it’s important to nourish your body and replenish the nutrients you lost.
The following foods will soothe your body and get you back into the spirit in no time.
1. Water
When it comes to preventing and curing hangovers, hydration is key. To prevent a pounding headache, drink water while drinking alcohol, then have a few glasses of water before you fall asleep. The morning after a night out, water can be your best friend, too.
You might be tempted to reach for fizzy soft drinks or sports drinks to rehydrate you. While these can have a hydrating effect, they contain a lot of sugar and aren’t always great for your body. A healthier alternative is electrolyte-rich solutions, like Hydralyte or coconut water.
And while drinking water is essential, you can also snack on hydrating foods. Terra’s Kitchen nutritionist Lisa Davis, PhD, suggests snacking on celery, cucumber, and tomato. This is a great trick for when you’re not in the mood to push any more straight H2O.
2. Caffeine
Coffee as a hangover cure: Some people swear by it while others just can’t go there.
“Since dehydration is a major symptom of hangovers, consuming caffeinated beverages can produce a diuretic effect and make hangovers worse by causing even more dehydration,” says Davis.
That said, it might still be helpful to drink your morning coffee. One interesting study written up in LiveScience suggests that caffeine and anti-inflammatory drugs could be the best hangover cure. According to the study’s authors, coffee and ibuprofen can counter the effects of acetate, which may be responsibile for hangover headaches.
If you don’t like coffee, or if the thought of it makes you feel ill, try another caffeine-rich drink like green tea, instead.
3. Ginger Tea
According to studies cited by the National Center for Complementary and Integrative Health, ginger eases nausea during pregnancy and after chemotherapy. If your hangover involves feeling nauseated, ginger just might ease your symptoms, too.
Grate some ginger and leave it to steep in hot water for a tea that will settle your stomach. If you’d like, add some honey to the mix to improve the taste.
4. Bananas and Leafy Greens
“Potassium is an electrolyte that is excreted from the body swiftly when drinking, so replenish with high potassium foods like bananas, avocado, and sweet potatoes,” advises Davis.
Bananas also contain fructose, which can give you a little energy if you’re feeling exhausted. And, of course, they require no preparation, which means they’re an easy food to grab the next day.
5. Soup
“Alcohol can impair the body’s fat absorption and thereby can impair the absorption of fat soluble vitamins A and E,” Davis says. “Vitamins A and E are found abundantly in sweet potatoes, carrots, nuts, seeds, and leafy greens.”
One way to get all those vegetables down without feeling queasy? A nutritious homemade soup. Opt for a thin broth if you can’t handle a heavier meal.
Foods to Avoid While Hungover
Many people believe that greasy fried cuisine is the best cure for a hangover. While your body might be craving carbohydrates, greasy food is the last thing it needs. Food that’s too rich can unsettle the stomach, not to mention that greasy food is unhealthy whether you’re hungover or not.
Davis also warns against consuming processed foods while hungover. “Because these foods are stripped of their fiber and are quickly digested, it can cause a spike in blood sugar followed by a crash,” she explains. “This cycle can promote irritability, which is the last thing we want when mending a hangover!”
Another so-called hangover cure that’s actually harmful? More alcohol. Despite popular belief, the “hair of the dog” isn’t helpful—it simply depletes your body of more nutrients. While it might knock the edge off temporarily, it will catch up with you at some point.
Of course, the easiest way to avoid a hangover is to limit your alcohol consumption. But if you’ve underestimated the power of that last glass of wine, nourish and hydrate your body with good foods. With a bit of solid nutrition and some luck, you’ll be back on track for more festivity and activity before you know it!
Bill Gates recently announced he will invest $100 million to help find a cure for Alzheimer’s disease. The degenerative brain disease has struck several men in the billionaire tycoon’s family, as well as around 5.5 million Americans.
“My family history isn’t the sole reason behind my interest in Alzheimer’s,” Gates wrote in his personal blog. “But my personal experience has exposed me to how hopeless it feels when you or a loved one gets the disease. We’ve seen scientific innovation turn once-guaranteed killers like HIV into chronic illnesses that can be held in check with medication. I believe we can do the same (or better) with Alzheimer’s.”
As such, Gates is dropping half of the massive amount of dough into the Dementia Discovery Fund, a private group that is working on identifying new targets for treatments and attempting to “diversify the clinical pipeline.” The other $50 million is going to start-ups working on Alzheimer’s treatments.
“There are plenty of reasons to be optimistic about our chances: our understanding of the brain and the disease is advancing a great deal,” he wrote. “We’re already making progress—but we need to do more.”
Alzheimer’s is categorized into three types: early-onset, late-onset, and familial. More is known about late-onset and familial Alzheimer’s, although 13 percent of early-onset cases are familial. Early-onset occurs in people who are younger than 65 and is rare, accounting for only about 5 percent of the Alzheimer’s population. Those with early-onset also experience more of the brain changes that come with Alzheimer’s than those who develop it later on in life do.
Alzheimer’s Disease 101
Alzheimer’s disease is most commonly known for its devastating ability to wipe out the memory of those who have it. Over time, however, it will also damage the person’s thinking skills, leaving them unable to perform even the simplest tasks.
Discovered in 1906 by Dr. Alois Alzheimer, the condition also creates significant changes in a person’s brain.
Dr. Alois Alzheimer (National Library of Medicine via the Bernard Becker Medical Library)
“Two abnormalities central to the disease are plaques and tangles,” says Heather M. Snyder, PhD and Senior Director of Medical and Scientific Operations at the Alzheimer’s Association.
“Plaques are formed by clumps of beta-amyloid protein that interfere with cell-to-cell communication in the brain. Tangles occur when tau protein in the brain—a key component in the brain’s transport system—twist into abnormal tangles, disrupting delivery of nutrients and other essential materials within the brain.”
Beta-amyloid-peptide
“Researchers are working to better understand the precise role plaques and tangles play in the disease and how to prevent or slow their development.”
The damage begins in the hippocampus, the part of the brain that is responsible for holding onto memories. Over time, and as more neurons die, other parts of the brain are affected. Eventually, the brain can experience significant shrinkage and prevent people from engaging in simple tasks like eating.
Plaque composed of beta-amyloid
Although it is listed as the sixth leading cause of death in Americans, the disease isn’t usually what kills. Rather, the complications that come with the disease are thought to cause death. For example, a person who is bedridden because of Alzheimer’s may develop a fatal blood clot. Weight loss and other complications can result in a weakened immune system, which can lead to problems that may end in death.
Symptoms of Early-Onset Alzheimer’s Disease
Alzheimer’s is the most common type of dementia, a syndrome that includes a combination of memory loss and the inability to perform simple tasks that is so significant it affects a person’s daily life. Alzheimer’s disease accounts for 60 to 80 percent of all dementia cases.
Early-onset Alzheimer’s differs from late-onset and familial in that it typically appears when a person is in their forties or fifties, as opposed to when they’re 65. And although memory loss and confusion happen to even the healthiest brains from time to time, it’s worrisome when it happens progressively more than usual.
But it’s more than forgetfulness that is a cause for concern.
Other symptoms of early-onset Alzheimer’s include trouble with time and place, difficulty completing familiar tasks, challenges in planning and problem solving, trouble speaking, misplacing things, withdrawal, and decreased or poor judgment.
Who gets Alzheimer’s?
Unfortunately, when it comes to Alzheimer’s, just about everyone is game. However, genetics do play a factor. Your chances of getting Alzheimer’s, either early-onset or late-onset, are increased if you have a parent or sibling who is affected, says Snyder.
Familial Alzheimer’s, however, is a whole different ball of wa
x. Just like early-onset, familial Alzheimer’s is rare, affecting only about 2 percent of the Alzheimer’s population. It is the result of a mutation that affects one to three genes that are known to aid in the development of Alzheimer’s: PSEN1, PSEN2, and AAP. Those who have relatives with familial Alzheimer’s are just about guaranteed to inherit the condition, as well.
Alzheimer’s is also more prevalent in certain groups, and researchers aren’t sure why that is.
“Current estimates indicate that African Americans are twice as likely to develop the disease,” Snyder says. “Hispanics are one-and-one-half times as likely. People living with Down’s syndrome are at higher risk, and two-thirds of Americans with Alzheimer’s are women.”
Researchers are currently examining what mechanisms and underlying biology may be contributing to why the disease targets certain people, including genetics, and variations in health, lifestyle and environmental risk factors, she says.
Is genetic testing worth it?
Since medical professionals have identified which genes affect Alzheimer’s, it makes sense to wonder if genetic testing to determine if you will develop the disease is beneficial. The problem is that the tests don’t provide a definitive answer, says Snyder.
“Unless a person has familial Alzheimer’s that guarantees Alzheimer’s (2 percent or fewer of all cases), a genetic test will only indicate if someone is at greater or lower risk for the disease,” she says. “The Alzheimer’s Association cautions against routine genetic testing for Alzheimer’s disease risk until an individual has received proper counseling and understands the information necessary to make an informed decision, including the social and economic factors that could be impacted by having this genetic information.”
In other words, you’ll need to ask yourself if finding out that you might have a greater chance of developing Alzheimer’s than the next guy does is worth the effect it may have on your life. Since you won’t receive a definite answer of whether or not you’ll have the condition, it may not be worth the what-ifs you’ll likely experience after receiving the results.
After the Diagnosis
Receiving a late-onset Alzheimer’s diagnosis isn’t a walk in the park. But finding out you have early-onset Alzheimer’s is typically worse.
It’s life changing, not only for the person receiving the diagnosis but for their loved ones as well.
Those with early-onset often begin experiencing symptoms while they are still working. This can create problems that people who develop the condition later on in life don’t usually have to worry about, says Snyder. They may find it gets increasingly difficult to perform their duties at the same level they did prior to the diagnosis and may also lose their jobs because of it.
As such, providing for their families, paying college tuition for children, and keeping up with the mortgage can become a struggle, particularly if the person with Alzheimer’s is the primary financial provider for the family. Because they are younger, they may not have the financial means to be able to retire. And since Alzheimer’s is a progressive disease, it only gets worse and worse.
“It’s life changing, not only for the person receiving the diagnosis but for their loved ones as well,” Snyder says. “Following a diagnosis, it’s important for the individual and family members to educate themselves about the disease, available treatments, and care and support services that can help navigate current and future challenges associated with the disease, including the emotional aspects of coming to terms with a diagnosis.”
And although there isn’t currently a cure for Alzheimer’s, medications are available that can help to manage the symptoms. Participation in trials is also encouraged, as patients have access to treatment therapies that are in development that they may not otherwise.
What to do if you Think You May Have Early-Onset Alzheimer’s
Age-related changes in memory and thinking are expected. Experiencing them in your thirties, forties, or fifties, however, is a bit worrisome, and something you should definitely get checked out, cautions Snyder.
“Most everyone experiences occasional memory lapses, but when memory or cognition issues become more frequent and start interfering in your daily life—it’s important to be evaluated by a physician,” Snyder suggests. “Having trouble with memory does not mean you have Alzheimer’s. Many health issues can cause problems with memory and thinking.”
Joining the cause can help families facing the disease know they are not alone in their fight.
Thyroid problems, depression, drug interactions, excessive alcohol use, and certain vitamin deficiencies can all cause dementia-like symptoms, says Snyder. But the good news is that when the issues are caused by a treatable condition like these, the damage may be reversed.
Receiving an early-onset Alzheimer’s diagnose may seem like something you can’t come back from. Having a loved one find out they have it can also make your world feel like it will never be the same again. And although you may face challenges, you can provide hope by joining the fight against Alzheimer’s, says Snyder.
“You can volunteer at your local Alzheimer’s Association office, participate in fundraising events such as the Walk to End Alzheimer’s and The Longest Day, advocate for more research funding, or sign up to participate in a clinical study as a healthy volunteer through the Alzheimer’s Association Trial Match,” she says. “Joining the cause can help families facing the disease know they are not alone in their fight.”
Disclaimer: Just so you know, if you order an item through one of our posts, we may get a small share of the sale.
Everyone goes into the new year with at least one resolution, whether it’s losing weight, stressing less, or being more positive. Another popular resolution that can feel pretty difficult to achieve? Managing to save some money as you commit to buying healthier (and often more expensive) food and maybe a monthly gym membership or passes to your favorite exercise class.
Fortunately, there are plenty of ways you can save money throughout the year, whether they’re immediate or build up over time. With these incredible products, you’ll be able to cut down on your utility bills, make cooking easier and more affordable, and even permanently replace some of your spendy everyday go-to’s.
It can be difficult to get the last little bit of product out of certain containers, whether it’s a small can of tomato paste or a jar of foundation. Even when you spend the time trying to scrape everything out with a spoon or your smallest spatula, there’ll undoubtedly be some left behind—until now.
The Spatty and Spatty Daddy are a skinny spatula set designed to fit into any container so you can use every last bit of product inside. You’ll be able to throw empty jars and bottles away without any frustration, knowing you’ve truly gotten your money’s worth.
Let’s face it—the reason why many of us spend so much money eating out is because we’re too tired to cook at the end of the day. Either that, or we just don’t know how to make things we actually want to eat and don’t necessarily have the time or desire to learn how.
If that sounds like you, a Crock-Pot will become your new best friend. They’re not only designed to cook large quantities of food at once—hello, multiple meals!—but you can just dump ingredients in and forget about them as they cook, so there’s not a lot required on your part. This model in particular is programmable, meaning you can set it to start cooking even when you’re not around.
Many people turn to stores like Costco and Sam’s to buy items they use often in large quantities, and you can definitely get some great deals by doing so. However, getting those amazing prices doesn’t really matter too much when that food goes bad before you can use it, or when it gets ruined by freezer burn.
The FoodSaver allows you to vacuum-seal your food to make sure it stays fresh and usable for as long as possible, whether it’s meat, cheese, or even more delicate baked goods. The heavy-duty bags will keep frozen food free of freezer burn, so you’ll never have to worry about your deep freezer ruining your food again.
Surge protectors are a necessity for any home that uses computers, fancy televisions, and gaming consoles. However, most people just tend to treat them as power strips without truly realizing that their electronics are still using power even when they’re sleeping or appear to be off.
This surge protector will not only save your devices in the event of a power surge, but it also has six outlets that can be turned off with a remote, meaning they can truly be stopped from using any electricity when not in use. There are also two “always on” outlets for things like your internet router, so you can truly assume control of your electricity bill!
During the summer and winter months, most of us prepare to see our gas or electricity bills skyrocket. There’s only so long you can heat or cool your home with the windows open, and the furnace or air conditioner will typically stay on once a certain temperature hits.
The Nest Learning Thermostat will help you get better control over your heating and cooling systems because it learns about your habits over time and adjusts the temperature in your home accordingly. You can also program it to turn off when you’re not home, turn on when you’re about to arrive home, and much more. Though it’s a little more expensive than the average thermostat, it’s been proven to save homeowners an average of 15 percent on cooling bills and 10 to 12 percent on heating bills, so it can pay for itself in just two years’ time.
There’s nothing like a long, hot shower in the winter months, but taking them can definitely have an impact on your energy and water bills. Some people might opt for a bath instead, but not everyone has a tub or the time to sit and soak.
To save water while still taking the relaxing shower you want, this high-efficiency shower head can help. The design uses less water, but still creates a spray of water similar to that of any regular shower head. It’s also compact, so it makes a great addition to bathrooms of any size.
If you wear makeup on a regular basis, you know that it can take some work to get it off. Whether you use liquid removers or special wipes, they’re an expense that you might assume will exist as long as you have makeup to remove.
With the Makeup Eraser, though, all you need to get stubborn makeup off your face is this cloth and some warm water—that’s it, even for waterproof makeup. The cloth is ultra-soft, so there’s no tugging or pulling on your skin, and it’ll last through 1,000 washes.
If you’re someone who likes to get your nails done, you know it can be an endless cycle. You get so addicted to the look of perfectly-manicured nails that they become something you can’t go without, sending you running to the salon for a fresh coat more often than you might like to admit.
To save yourself the money, try doing your nails at home with this gel nail kit. It comes with everything you need to get started, from the gel polish to cuticle trimmers and a curing lamp that can be used for both your hands and feet.
When it comes to stocking a more healthful kitchen, it’s easy to get overwhelmed. Being more mindful of what you’re eating takes a lot of planning, and it’s easy to throw caution to the wind in the store if you don’t take the time to plan out your grocery list ahead of time.
This organizer makes it easier than ever to keep track of not only a grocery list, but also coupons and recipes, too. It clips onto the grocery cart easily, so everything you need to see is right in front of you while shopping—even your phone.
A quick Starbucks run is definitely tempting, especially on mornings when you’re craving something more than a plain cup of coffee, or when you just don’t feel like brewing a pot. However, we’re all too aware of how expensive those fancy drinks are, and they can definitely take a toll on anyone trying to stick to a budget.
Avoid the temptation and stick to taking your own coffee on the go with a good insulated travel mug. If you’re prone to waking up late, have a pot of coffee brewing with a machine that can be set to drip at a certain time and you won’t even have to think about making coffee in the morning. Then, just pour your brew and add some of your favorite creamer to the mug as you head out the door.
When you’re used to going out for lunch, it can be difficult to break the cycle and actually try bringing it from home for once. Not only does it mean either cooking, prepping, and packing, but you’ll also need something to put it in—and let’s be honest, no one wants to carry their food into the office in an old Target bag.
Step up your lunch game with a new insulated lunch box, perfect for toting around your meal and snacks for the day. The design of this one is simple and somehow stylish, making it a lunch box that’ll actually inspire you to pack your lunch (and enjoy the savings!) on a regular basis.
This 7-minute meditation can be used to set an intention for your day or whenever you need a break from your busy routine to center yourself and refocus your energy.
You can learn more about Keri’s coaching and yoga practice here. [related article_ids=2516]
