Month: June 2018

4 Natural Remedies For A UTI (And One To Skip)

Post author By Katie Martin
Post date June 28, 2018

Urinary tract infections (UTIs) are the reason for almost 10 million doctor’s visits each year. But that’s no surprise for most women since at least one in five women will get a UTI during her lifetime.
Typically, if you suspect you have a urinary tract infection, you’ll head to your general practitioner or local urgent care for a diagnosis, where you’ll probably be prescribed a short dose of antibiotics and be sent home.
But, if you’re pregnant and don’t want to take antibiotics, or you have an antibiotic-resistant UTI, you might be interested in natural remedies to cure your urinary tract infection.
We spoke to expert OB-GYNs to find out exactly how to determine if you have a UTI, which natural remedies actually work, and which one to skip.

Can I self-diagnose a UTI?

According to a 2015 study by British researchers, there’s no reason women can’t learn to identify the symptoms of a urinary tract infection and self-treat with over-the-counter medication or proven natural remedies.
But is it really safe to self-diagnose a UTI?
Not according to Tami Prince, MD, a practicing OB-GYN in Georgia.
“A woman should visit an OB-GYN when she suspects a possible UTI because symptoms of a UTI may mimic other infections such as STDs,” Prince explains. “A woman should never self-diagnose.”
That’s because UTI symptoms can often be similar to other, more sinister (but rare) illnesses, like bladder cancer. Even if you’re almost positive you have a UTI, you should still visit your doctor.
“Self-diagnosis delays proper treatment and can lead to worsening symptoms such as pyelonephritis, which is a serious kidney infection,” Prince continues. “This more serious infection may lead to hospitalization. Over-the-counter treatment also interferes with urine testing and thus can lead to incorrect diagnosis.”
It’s especially important to schedule an appointment with your OB-GYN if you notice that you’re getting recurring UTIs (defined as more than three UTIs in a 12-month period), or your UTI has turned into a persistent, chronic urinary tract infection so that lasting damage, like internal scarring, doesn’t occur.

What are the symptoms of a urinary tract infection?

When I was pregnant the first time, I went to urgent care at least three times because I was experiencing classic UTI symptoms; I had to pee frequently (even more than usual when you’re pregnant), I felt a burning sensation when I went to the bathroom, I had a lot of pelvic pain, and my urine was kind of smelly.
But, each time, the doctor declared I did not have a urinary tract infection. This time around, I ignored those pesky symptoms because I thought I was in the clear, just like my first pregnancy. After a routine OB visit, though, I got a call from the nurse letting me know that I did, in fact, have a UTI.
[pullquote align=”center”]UTI symptoms can often be similar to other, more sinister illnesses, like bladder cancer.[/pullquote]
“Most common symptoms are burning with urination, increased urination, blood in the urine, strong urine odor, lower abdominal or pelvic pain, and change in urine color,” Prince tells HealthyWay.
In my case, the UTI symptoms I experienced without actually having a UTI were caused by mild dehydration. If you’ve experienced similar symptoms in the past without having a UTI, visit your doctor anyway to rule out any other causes. Most of these symptoms, especially blood in the urine and pelvic pain, aren’t normal.

Women are more susceptible to urinary tract infections than men—here’s why.

You can thank biology.
According to Prince, “Bacteria entering the urinary tract system upsets the normal protective bacteria that already resides [there]. Once this happens, the bad bacteria multiplies and overruns the good bacteria, leading to infection. Women are more susceptible than men due to the [female] urethra being shorter than the male urethra. This shorter urethra allows for bacteria to travel faster to the bladder.”
Also, menopausal women are more susceptible to urinary tract infections because of the sharp drop in estrogen levels during menopause. Estrogen helps to maintain balance in the urinary tract system, so when it gets out of balance, bacteria can thrive and cause a UTI.

Is it possible to prevent a UTI?

The best way to avoid the symptoms associated with a UTI? Prevent it from happening in the first place by practicing good hygiene.
Always make sure you wipe front to back (and not the other way around) after using the restroom. This prevents infection-causing bacteria from fecal matter from making its way up to the perivaginal area and into your internal anatomy where it could cause a UTI.
[pullquote align=”center”]Menopausal women are more susceptible to urinary tract infections because of the sharp drop in estrogen levels during menopause. [/pullquote]
Additionally, note that sexually active women are more likely to get UTIs. There’s no need to stop getting frisky though. One of the easiest ways to prevent a UTI is to use the restroom immediately after sex, then go back to your post-coital cuddle-fest.
Another way to prevent UTIs is to make sure you drink extra water and use the restroom at least every four hours. If you’re one of those people who gets so busy they realize they haven’t stopped for food or bathroom breaks all day, set an alarm on your phone to remind you it’s time to go. Also, skip the scented sprays, lotions, and creams that might make their way downstairs. I used to always spritz my perfume down there (I know, I’m nuts), but it turns out that scents can irritate sensitive genital skin, leaving it susceptible to bacterial growth.

Natural Remedies For UTIs

Prince says that studies focused on the treatment of UTIs with natural remedies are mostly inconclusive as to their efficacy because more research still needs to be done. However, a 2014 case study showed significant improvement in UTI symptoms when patients were treated with a combination of natural remedies including garlic, cranberry, and probiotics.
Choosing a natural remedy for a urinary tract infection should be a decision that you make with your physician. If your doctor gives you the all-clear, these natural remedies may help alleviate symptoms and clear up your urinary tract infection without antibiotics.
Pregnant? This is good news for you, too. According to the American Pregnancy Association, though little research has been done on probiotics taken in pregnancy, they are generally assumed to be safe. However, some natural supplements like garlic, cranberry, and vitamin C may not be safe for pregnant or nursing moms if taken in high doses, so always check with your doctor before taking any home remedy for a UTI.

Probiotics

Up to 80 percent of UTIs are actually caused by the same E. coli bacteria that commonly lives in your gut. Just how does this bacteria end up so far south? Well, it turns out that some strains of E. coli can not only travel outside the gut, but can also cause infections like a UTI. When E. coli is the culprit responsible for your urinary tract infection, Lactobacillus probiotics may help restore a healthy balance of vaginal bacteria and get rid of your urinary tract infection.
Probiotics are live organisms that help the gut maintain a healthy balance of good and bad gut bacteria. You can pick up Lactobacillus probiotics in almost any drugstore; while that’s great for gut health, these probiotic supplements, which are typically meant to be administered orally, won’t do much to cure your UTI. That’s because the E. coli bacteria that’s causing your UTI has traveled outside the gut into your vagina. In clinical trials, a Lactobacillus probiotic suppository—inserted vaginally—showed the most success in curing a urinary tract infection. Before using any vaginal suppository, speak to your doctor to make sure you choose the right type.

Cranberry Products

If you have the occasional UTI, cranberry may not help get rid of your symptoms, but research suggests that cranberry can alleviate the symptoms of women who suffer from persistent or recurring urinary tract infections.
Similar to probiotics, Prince explains that cranberries can also inhibit the adhesion of E. coli so that UTIs are less likely to occur. That’s partly because of the tart berry’s genetic makeup. Cranberries are 88 percent water, perfect for that needed hydration boost when you have a UTI. Plus, cranberries contain anthocyanins, which are plant pigments that are a natural defense against bad microbes found in the gut.
[pullquote align=”center”]Note that sexually active women are more likely to get UTIs. There’s no need to stop getting frisky though. One of the easiest ways to prevent a UTI is to use the restroom immediately after sex.[/pullquote]
To treat recurring UTIs with cranberry, follow the advice highlighted in a 2016 study conducted at Texas A&M Health Science Center College of Medicine: Skip sugary cranberry juice cocktails and opt for cranberry capsules instead. Why? The study found that patients who were given two pure cranberry juice capsules per day were 50 percent less likely to get a UTI. It’s not that cranberry juice doesn’t work against UTIs; rather, most cranberry juice found on store shelves isn’t 100 percent pure cranberry juice, meaning it won’t be as effective. And pure cranberry juice doesn’t taste great, so chugging 16 or more ounces of it a day could be challenging, which is why the study recommends capsules as an effective natural remedy for UTIs.
The downside to cranberry capsules is that you won’t get any of those ultra-hydrating benefits that whole cranberries provide because they’ve been dehydrated, powdered, ground, and encapsulated. So, if you choose to go the capsule route, make sure you’re drinking plenty of water, too.

Garlic

Garlic can add more than a big flavor boost to your home cooking. It turns out that garlic may actually help alleviate the symptoms of a urinary tract infection as well. Garlic is an allium, a plant species that also includes onions, leeks, and chives. Garlic has been used for centuries for its natural antibacterial properties in everything from salves to teas.
In particular, researchers at the Birla Institute of Technology and Sciences in India found 82 percent of the antibiotic-resistant bacteria found in the urine of patients with UTIs responded positively to treatment with garlic extract.
Don’t go biting into a clove of fresh garlic just yet, though. Patients in the study were given an aqueous garlic extract, meaning that the garlic had been distilled into a water solution first. If you don’t have a full lab at home to make an aqueous extract, don’t worry. While the research regarding garlic as a treatment for UTIs is scant, one 2009 study found that mice who were treated with oral garlic supplements had significant reduction of UTIs caused by non-E. coli bacteria.
While you should always consult your doctor before beginning any homeopathic remedy, there’s little harm in consuming garlic in moderation. Instead of adding more garlic to your pasta dishes, try brewing some garlic tea instead. You can easily make it at home with a few supplies. If you don’t like the taste of straight garlic, try adding some ginger and honey for flavor.

Vitamin C

Vitamin C may not do much for the common cold, but it could help you ward off that pesky UTI. Vitamin C, also known as ascorbic acid, can help the body fight off a urinary tract infection by boosting the immune system and making urine more acidic so bacteria can’t thrive.
Medical professionals are divided on whether or not vitamin C really works to cure UTIs. A 2016 overview of non-antibiotic treatments of UTIs reported no difference in patients experiencing UTI symptoms after treatment with vitamin C; however, this study was extremely small, with only 13 participants completing the study.
Another study of over 100 pregnant women indicated that those treated with vitamin C showed an almost 17 percent reduction in the incidence of UTIs. That said, because it is unclear whether urine cultures were collected when participants were experiencing UTI symptoms, and because extremely low doses of vitamin C were administered, it’s hard to know whether or not vitamin C is actually an effective treatment against UTIs.
So should you treat your UTI with vitamin C? Small increases in vitamin C pose little risk to your health, so it is probably okay to have a second glass of orange juice if you’re trying to get rid of a UTI. Still, always consult your doctor before taking a supplement—even vitamin C!—or trying to treat a UTI on your own.

Skip the apple cider vinegar.

Apple cider vinegar has been touted as a natural remedy for everything from weight loss to teeth whitening. But does it really work to alleviate the symptoms of a urinary tract infection?
A recent study suggests that apple cider vinegar does have antimicrobial properties that can significantly impair key enzymes that cause E. coli bacteria to grow and multiply. The study didn’t test apple cider vinegar’s efficacy rate in treating UTIs, but since the majority of urinary tract infections are caused by E. coli, the study suggests that apple cider vinegar may help treat UTI symptoms. Still, apple cider vinegar is an unproven treatment for UTIs, so always consult your doctor before sipping this bitter beverage.
If you need to get rid of a UTI fast, it’s best to schedule an appointment with your OB-GYN, primary care provider, or even an urgent care for diagnosis before self-treating without antibiotics. Once your doctor gives you the go-ahead, though, try one of these natural remedies for relief, because nobody has time for a UTI.

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Alyssa Rimmer Of Simply Quinoa

Post author By Lindsey Fiala
Post date June 28, 2018

Diamonds aren’t this girl’s best friend. No, that would be quinoa. Alyssa Rimmer, the woman behind Simply Quinoa, knows firsthand how improper nutrition can take a toll on the body and mind. Before she became a talented food blogger and recipe developer, Alyssa was a college student who struggled with chronic stomach pains, brain fog, and other digestive health issues.
Although she tried to convince herself that this daily discomfort was normal, Alyssa’s view on food changed forever when she decided to ditch processed junk food and consume only natural, whole foods instead. As she prioritized healthy eating, Alyssa noticed a reduction in her discomfort and brain fog in just a few weeks.
With her newfound mental clarity and relieved stomach pain, Alyssa knew she couldn’t return to her old eating habits. She began developing her own nutrient-dense recipes. Eager to share her whole food, nutritious creations, and personal experience with others, Alyssa started her own food blog (cleverly dubbed Simply Quinoa) while working in marketing.
After splitting her time between her marketing career and food blog for five years, Alyssa left her marketing gig to devote all of her time and energy to managing her blog. She has since turned her passion into a fulfilling foodie community. “I never used to think I would start or run my own business, but I feel so damn lucky that I get to do what I love and share my passion with all of you each and every day,” Alyssa wrote in a blog post.
Alyssa’s creative recipes are simple, approachable, and often feature different superfoods in addition to healthy twists on classic indulgences. From breakfast to dinner and everything in between, Alyssa has your table covered. She even provides recipes for those who have food allergies and sensitivities.
Originally from Vermont, Alyssa now lives in New York City with her boyfriend, Matt, and furbaby, Trevi. Alyssa and Matt both share a love of travel and adventure, but they have their differences when it comes to food. Alyssa’s current diet is mostly plant-based, and she considers herself to be about 95 percent vegan, occasionally working eggs, honey, and fish into her meals. Matt doesn’t eat a plant-based diet, but the couple still makes shared meal times work by using the same base for their meal then adding in their own proteins and other flavors based on individual preference.
As if she couldn’t get any cooler, Alyssa is also a fabulous photographer specializing in natural-light food photography that really captures the beautiful colors of her fresh ingredients. From recipe ingredients to makeup, Alyssa strives to use only all-natural, cruelty-free, and eco-friendly products. In addition to foodie content, Alyssa’s blog focuses on other components of a healthy lifestyle such as the importance of exercise and meditation, using natural and cruelty-free products, and how to use essential oils properly.
In a YouTube Q&A, Alyssa revealed that she works up to 60 hours a week between her blog, YouTube channel, and the rest of her social media platforms. Now that’s how you hustle like a boss babe! It’s evident that this hard-working foodie is on a mission to change lives by sharing her personal insights and colorful creations.

A Day in the Life

What does your daily routine look like?

I wake up around 6 a.m. each morning, drink a HUGE glass of water, and then head outside with my dog. We take a long walk in Riverside Park (in NYC), then I come home and either do a quick 30-minute at-home workout or head to my local yoga or SoulCycle studio.

What are your favorite ways to practice self-care?

I love spending time outside, totally unplugged. It’s a great way for me to recharge but also gives me time to think and brainstorm for my business. I also am addicted to face masks and am a HUGE believer in exercise. I love yoga, spinning, strength training, and of course, walking!

How do you stay inspired?

I get inspiration from all around me, but I feel most inspired when I travel. I love seeing new cultures, exploring new places, and trying new food. I always come back with a new sense of vigor and can’t wait to recreate some of the flavors in my own cooking.

Disclaimer: Just so you know, if you order an item through one of our posts, we may get a small share of the sale.

Loving Lately…

What are the best products you’ve discovered recently?

I absolutely love this new skincare line I just discovered called Laurel Whole Plant Organics. Their serums and facial elixirs are out of this world! I also am seriously loving my jade roller.

What are your favorite apps?

Instagram is a great way for me to stay connected to my audience as well as my friends in the blog space. But I also love my meditation app, Calm, Overcast for podcasts, and one just for fun is called Night Sky, which you hold up to the sky at night and it shows you the star constellations.

Whose Instagram is on your radar? #squadgoals #gramlove #hashtag

There are so many! It’s funny because I now actually use Instagram more for keeping up with all my other blogger friends rather than pure inspiration. If I had to choose a few just for fun, it would be icanteven (cute animal videos), thedogist, and bestofvegan.

What’s your go-to healthy snack?

Depends on what I’m craving (i.e., sweet or savory), but usually it’s an apple and almond butter, an energy bite, some hummus and crackers, or a protein bar.

Alyssa IRL

If your pet could talk, how would they describe you?

Caring, goofy, game for anything, snuggly

What would the title of your autobiography be?

I’m not sure, but probably something to do with quinoa!

What’s your most-used emoji?

Heart eyes or the dancing girl

What woman in history would you love to take to brunch?

Princess Diana—I love how she followed her heart, was super passionate about her causes, and was an amazing and caring mother all at the same time.

What superpower would you like to have?

I think I’d want to teleport, so I could explore even more places.

What are you really great at (that might embarrass you to admit)?

I don’t really have any hidden talents (wish I did!), but I’d say that I’m really great at listening. I’m an introvert at heart, and so I’d much rather be the listener than the talker. I think this makes me a great friend, a great partner (most of the time!), and also really helps me with my community since I listen to what they’re saying and try my best to give them solutions that will actually help them reach their goals.

Would you rather explore space or the ocean? Why?

The ocean. I grew up going to the ocean in the summer, and I just love it!

What’s your coffee order?

I’m not a coffee drinker, so usually an herbal tea.

What piece of advice has impacted you the most?

That many great things come from failure. It’s hard to build your own business and not get discouraged when things don’t work out as you might have planned. But knowing that everyone who I admire has also had to struggle, has failed countless times, and still picked themselves back up and succeeded helps me look at things in a more positive light.

Looking for a way to satisfy your sweet tooth without the guilt? Be sure to check out Alyssa Rimmer’s Pinterest or her cookbooks.
Featured Image by DAG Photography

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Lifestyle Well-Traveled

12 Travel Apps Every Woman Needs To Download

Post author By Meagan Drillinger
Post date June 28, 2018

It’s easier than ever to take a vacation these days. Not only is travel becoming more and more accessible thanks to the age of social media and a general rising thirst for new experiences, but technology makes planning and executing your vacations easier than ever. You can plan an entire vacation directly from your iPhone—and it can help you get around a new city too.
That being said, the market today is so oversaturated with travel apps that it can be a bit dizzying trying to figure out which ones are actually the best to use. We spoke with real women who spend much of their lives on the road to find out which travel apps help them to make the most out of their destination while still maintaining the routines that keep their lives in balance.

Travel Apps for Booking Your Vacation

From booking flights to organizing your packing list, there are some seriously amazing apps out there that will help get a vacation off the ground.

Skyscanner

Skyscanner covers all the bases for booking travel, from flights to hotels to rental cars. Much like Google Flights’ web app, Skyscanner’s mobile app does a search for the most affordable and best options through its travel partners. View the least expensive days to fly, or set up flight alerts for when prices change for specific destinations. If you’re feeling impulsive, select their Top Deals section, which shows the lowest fares from your nearest airport.
“I was visiting my boyfriend in London and the day I was supposed to return home I couldn’t bear to leave, so I did a quick search on Skyscanner and found a discounted flight back to New York City for the following day. It was cheaper than the cost to change my ticket,” says Gaby, a New York City–based travel writer.
Download Skyscanner for free for iOS and Android.

PackPoint

Keeping a list of what to pack can be incredibly useful—especially if it’s tailor-made for you. PackPoint uses information from your destination, like weather, location, and your travel dates, to curate a bespoke packing list. It will ask you questions about your itinerary to help make the list as specific as possible, so whether you’re traveling for business, lounging at the beach, or having a night on the town, you’ll be sure to have the right outfits. You can also share your packing list with friends traveling with you to solve all the So what are you bringing? discussions going down in the group text.
Download PackPoint for free for iOS and Android.

Travel Apps for Where to Stay

Picking the perfect place to stay is half the fun of traveling. Once you’ve chosen that, it’s a lot easier to envision sipping that cocktail, splurging on a great souvenir, and venturing outside your comfort zone.

Airbnb

Airbnb’s app version of its website is a wonderful way to book travel either at home or on the go. Find a place for a fraction of the cost of a typical hotel and live like a local. There’s no better way to get the feel of a destination than by living in your own space in the heart of a funky neighborhood.
The app also has a section called Experiences, which has a set of curated experiences to try during your stay. These experiences are put on by local guides, which can add a whole new level of local to your vacation.
Download Airbnb for free for iOS and Android.

HotelTonight

If something should go wrong last minute, like a cancellation, flight delay, or a room that doesn’t live up to your expectations, HotelTonight can save the day. This app seeks out the best last-minute deals at partnered hotels, offering discounts on unfilled rooms.
“HotelTonight saved me when I planned to crash at an apartment of a friend in Washington, D.C. I walked in and the place was such a pigsty that there was no way I could have slept there. A couple of taps in HotelTonight and I was able to book a chic hotel room at a discount right in the heart of the city. It saved me so much stress and money. I continue to use it when I travel,” says Jenna, a lawyer based in San Francisco.
Download HotelTonight for free for iOS and Android.

Travel Apps for When You’re En Route

Getting from Point A to Point B can have a lot of steps in between. These are our favorite travel apps for making the trip a bit smoother.

Grab

From flight delays to close connections to long security lines, travel can be a very last-minute experience. We don’t always have time to wait in line at the airport to get a quick bite, let alone sit down at an airport restaurant outside our gate. This app lets travelers order food on the go: Pay from your phone and pick up your meal at the counter without waiting in line. The app also has maps of each airport and a list of the restaurants available.
“Racing between flights just comes with the territory sometimes when you travel for a living,” says Lauren, a bi-coastal personal assistant to a wealthy Los Angeles family. “Sometimes you have less than half an hour between connections. I can literally order food when my plane lands and scoop it up as I pass by racing to my next gate.”
Download Grab for free for iOS and Android.

LoungeBuddy

Of course, there are the instances when you have too much time between flights. For that, LoungeBuddy is a perfect go-to. This app has saved me time and time again when I’ve booked discount flights that are priced so cheap because of inconveniently long layovers. The app allows for entrance to almost any airport lounge for a one-time fee. Select the airport and day, purchase a pass, and show it to the staff upon entry. Often meals at airport restaurants are more expensive than the passes to the lounge, which are stocked with free food and beverages. Score!
Download LoungeBuddy for free for iOS.

Travel Apps to Use on Location

Finally, you’ve arrived at your destination. Now what? Here are the travel apps that every traveler should have on the ground to make their stay the best it can be.

Guides by Lonely Planet

These downloadable guides are tailored to specific cities. Choose from hundreds of destinations around the world and get the world-famous guidebook’s recommendations on activities, restaurants, museums, outdoor experiences, and more. You can download the info to your phone so you can use them without a wifi connection, as well.
“Most travel writers became travel writers because of the Lonely Planet guides. We know that they are incredibly well researched, and often everything in the book has been tested by a destination expert. It’s like having a local in your pocket,” says Rebecca, a freelance travel writer based in Seattle.
Download Guides by Lonely Planet for free for iOS and Android.

Google Translate

Traveling to a country where you don’t speak the language? Google Translate solves all (or at least most) of your problems. You can download an entire dictionary to your phone to use while offline, which will translate back and forth between English and the local lingua franca. Plus there is a “talk” feature that will speak the language for you if you’re uncomfortable practicing or truly have no experience with it.
On a recent trip to Japan, Google Translate proved invaluable in getting me around town with taxi drivers. Since I have no experience reading or speaking Japanese, I was able to type what I wanted to convey in English and have the app translate it directly into Japanese. It’s not always an exact science, but it was certainly more effective than pointing and motioning.
Download Google Translate for free for iOS and Android.

Travel Apps for Food and Drink

HappyCow

For those who are vegetarian or vegan, it can often be a struggle to find a place to meet your dietary needs, especially when traveling out of the country. HappyCow curates a list of vegan options and healthy food in more than 180 countries. Find restaurants, health food stores, vegan shops, vegetarian-friendly hotels, bakeries, farmers markets, delivery services, and more.
Download HappyCow for free for iOS and Android.

Yelp

The late, great Anthony Bourdain may have hated Yelp, but it’s still the international go-to for restaurant and bar reviews. You can get a fairly accurate feel for a place by the overwhelming volume of reviews from past diners. Even if you’re wary of relying on other travelers’ reviews, each listing contains the restaurant’s hours of operation, a phone number, and often a menu so you can decide for yourself.
Download Yelp for free for iOS and Android.

Travel Apps for Staying Active

For many of us, an active lifestyle is very much a part of our daily routine. And as much as we want to indulge on vacation, we don’t want to completely undo our fitness schedules.

Beachbody On Demand

The fitness craze that was the Beachbody videos is still going strong, with popular at-home workout sessions like 21 Day Fix and Core de Force. The Beachbody On Demand app takes the workouts online so that they can be accessed from anywhere.
“I really love this app because I can download the workouts ahead of time, and they have so many that don’t require equipment. I never need to worry about having wifi and I can do any of the workouts in a hotel room or another small space,” says Ann, an au pair from Ireland.
Download Beachbody On Demand for free for iOS and Android.

obé

obé, or Our Body Electric, brings signature classes to iPhones everywhere every morning at 6 a.m. EST (with a later morning start on weekends, thank goodness). There are seven hours of classes, with everything from circuit training and sculpting to yoga and dance.
“I love this app, which streams live workout classes with some of the best boutique fitness trainers in NYC. It’s nice, as you don’t really need equipment, so I can do it in my hotel room or go down to the gym and have a workout plan instead of trying to figure out what to do. Twenty-eight minutes and you’re done,” says Erina, a travel advisor based in New York City.
Download obé for free for iOS.
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Happy x Mindful Wellbeing

Brain Fog: What Is It, And How Can We Treat It?

Post author By Sian Ferguson
Post date June 27, 2018

When I was diagnosed with Hashimoto’s disease, I felt an overwhelming sense of relief. It finally gave me an explanation for some of the strange symptoms I had been experiencing—including brain fog.
As the name suggests, brain fog feels like your thoughts are wading through thick fog: It’s hard to concentrate, make decisions, or stay productive. Brain fog affected me throughout university, and it still affects me now that I’m working. Since it’s hard to pinpoint the cause of brain fog, it’s not always easy to treat, which can be incredibly frustrating.
“The term brain fog is often used to describe a decrease in alertness or mental sharpness,” says Ellen Wermter, a nurse practitioner at Charlottesville Neurology and Sleep Medicine. “This can translate into a number of measurable cognitive deficits from planning and organization to motivation and attention.” Wermter adds that brain fog could also result in forgetfulness, a lack of concentration, and a slower processing speed. As a result, you might struggle with communication and productivity.
“Typically patients complain that they just don’t feel like they are complete when it comes to mental function,” says board-certified neurologist and New York Times bestselling author David Perlmutter, MD. “They may experience memory issues, inability to multitask or even focus on a single task at hand, they are often easily distracted and find that their mental efficiency in terms of productivity is markedly reduced,” he explains. Perlmutter notes that a defining characteristic of brain fog is that it’s not consistent—it appears and disappears for no obvious reason.
Perlmutter and Wermter both note that brain fog isn’t a medically-recognized condition or a scientific term, rather, it’s a term used to describe a symptom which could be caused by a number of different issues. If you regularly experience brain fog, it might point to a serious health issue that needs medical attention.

What’s causing my brain fog?

Brain fog can be a symptom of multiple underlying health issues including the following:

Medication

Brain fog is a common side effect of certain medications. “Perhaps the most commonly identified cause of brain fog is medications, either singly or in combination,” Perlmutter says. Medications aimed at assisting with sleep, mood disorders, blood pressure, cholesterol, and more might cause brain fog, he adds. If you experience brain fog, and you think it’s because of a medication you’re taking, speak to your doctor about it. They might be able to prescribe a more suitable alternative.
“We are just beginning to unravel the chemical processes that are involved in allowing the brain to function moment by moment,” Perlmutter explains. “And what has become clear is that the chemistry that allows the brain to do its job effectively is actually very delicate. As such, medications are prime candidates for upsetting this balance and ultimately setting the stage for compromised cognition,” he notes.

Sleep Issues

“Sleep has a major influence on brain fog symptoms,” explains Wermter. “One of the processes that occurs during slow-wave sleep is a transfer of memories from a temporary and more fragile location in the brain into more long-term and stable storage,” Wermter explains. “The prefrontal cortex is the site in the brain where slow-wave sleep is generated, so changes there can have an effect on how much slow-wave sleep we are able to produce each night.”
Wermter points to two sleep disorder studies—one published in Trends in Cognitive Sciences and the other in The British Journal of Psychiatry—that show many patients experience the thinning of the prefrontal cortex. The prefrontal cortex is responsible for decision-making, memory, and social interaction. “This thinning may affect slow-wave sleep and memory, but may also have a more direct effect of impairing the function of that portion of the brain, leading to issues with planning, organization, decision-making, and so on,” Wermter says.

Mental Health

Mood disorders like depression and anxiety can cause brain fog. Perlmutter notes this could be because mood disorders sometimes disrupt sleep. It could also be a side effect of any medication you might take for mood disorders, he adds.
Mood disorders might also lead to inflammation, which could have a detrimental effect on your cognitive abilities. “New research is indicating that the process of inflammation seems to underlie many of the common mood disorders, especially depression,” Perlmutter notes. “And inflammatory chemicals, when they are increased in this situation, are profoundly detrimental in terms of both brain function as well as increased risk for brain degeneration in the future.”

Chronic Diseases

Brain fog is associated with a number of chronic diseases, including fibromyalgia, chronic fatigue syndrome, postural tachycardia syndrome (commonly known as POTS) and rheumatoid arthritis to name a few. According to medical experts, there could be a few reasons for this relationship. Firstly, it’s believed that chronic disease affects sleep, which in turn affects brain function. Secondly, many chronic diseases are also associated with inflammation, which, as Perlmutter mentioned earlier, has a negative effect on our cognitive abilities.
Thyroid diseases, including Hashimoto’s disease, are also related to brain fog. “Thyroid disease affects brain function directly as the brain requires a ‘sweet spot’ as it relates to thyroid hormone. Too much, as is seen in hyperthyroidism, as well as too little, can both affect how the brain is able to do its job,” Perlmutter explains.
Additionally, he says it’s important that the correct amount of thyroid medicine is given to those with thyroid diseases because too much medication can also cause brain fog: “For example, [over-treating] a low thyroid situation by having too much thyroid medicine on board makes for a less functional brain.”

Poor Diet

Food is the fuel for both your body and your brain, and healthy eating habits are important for your cognitive function. Without the correct nutrients, your brain will struggle to function.
“While weighing just 2 to 4 percent of total body weight, the brain may consume as much as 25 percent of total body energy use at rest,” Perlmutter says. “The process of converting fuel, like fat and carbohydrates, into energy is complex and requires a multitude of micronutrients like vitamins and minerals. So, a diet that makes any of these factors less available will directly compromise brain energetics and create a situation in which brain function suffers.”
Brain fog might also indicate that you have a food allergy or sensitivity. For example, a study on people with celiac disease noted that their brain fog eased when they followed a gluten-free diet, seemingly because avoiding gluten eased inflammation.
Experiencing brain fog could also be an indicator that your diet is severely lacking in certain vitamins or minerals associated with cognitive function, such as vitamin B12, omega-3 fatty acids, and vitamin D. Remember to speak to your doctor before you start taking any supplements, as supplements could interact with other medication you might be taking or conditions you’re working to treat.

How can I treat brain fog?

Since it can be caused by a range of issues, there’s no single cure for brain fog. The treatment plan you pursue has to address the root cause of the problem.
That said, there are a couple things you can do if you’re experiencing brain fog. Your first port of call should be to contact your doctor to discuss your symptoms and possible causes. If you’re on medication, it might be time for your doctor to ensure that your dosage is correct.
“Beyond that, looking at lifestyle choices like sleep, exercise, and diet may absolutely lead to symptom resolution,” Perlmutter notes. “Finally, a good medical evaluation to rule out any underlying disease is always a good idea.”
If you’re struggling with sleep-related brain fog in particular, there are a few things you can do to improve your sleep quality, Wermter says.
“If struggling to [linkbuilder id=”6528″ text=”fall asleep”], try not to feed the insomnia monster. The more attention you give him, the more he will rear his ugly head. Lie there and enjoy the quiet, or if you find yourself frustrated, get up for 30 minutes and do a quiet activity such as reading,” she says. “A poor night of sleep from time to time happens to most people and won’t significantly impact your health or functioning. Trust that you are not in danger of not sleeping; biologically, your brain will demand sleep.”
It’s also a great idea to follow good sleep hygiene rules, Wermter says. “Sleep in a dark, quiet, cool room and carefully control your exposure to light,” she suggests. “Getting exercise daily and spending some time in meditation are immensely helpful habits for sleep and health in general.”
If you often find yourself sleepy throughout the day, even if you’ve had seven hours of sleep a night, it might indicate that you need to see a professional about your sleep patterns. “For insomnia, a good marker is a problem initiating or maintaining sleep more than three nights a week for more than three months that is dissatisfying to the patient,” Wermter adds. “At that point, you are crossing over into a chronic situation and would benefit from a full sleep evaluation.”

How to Wade Through the Brain Fog and Get Stuff Done

Finding the root cause of brain fog is essential, but most of us can’t wait weeks, or even months, before we figure the cause out and start treatment, and some of us already know the cause of our brain fog but are in the throes of figuring out how to live with it. If you’re currently struggling with brain fog, there are a few things you can do to improve your productivity and focus, says Joe Bates, MD, a board-certified psychiatrist and the author of the award-winning book, Making Your Brain Hum: 12 Weeks to a Smarter You.
Bates explains that brain fog is often worsened when our brain is either tired or under-exercised. “It’s the ‘setting point’ of our mind trying to void out due to being overworked or even under-worked,” he explains. Much like our muscles, our brains need exercise. As with exercising our bodies, doing one exercise constantly is a recipe for fatigue. His advice: Change the nature of your activity or give yourself a break to avoid that fatigue.
Sometimes, our brain needs a rest, or at least a change, to feel refreshed. “If you’re tired, rest, even if that means you need to sit up and refresh and take three big deep breaths. You are training your brain and body to start paying attention [to] your surroundings: being mindful,” Bates says. He suggests setting a reminder on your phone to stop working and do something creative and engaging for 10 minutes each day. This could include learning a new language, working on a puzzle, listening to music, writing, or drawing.
Physical exercise can also clear your mind. “If you’ve been sitting for most of the day, rest may not be what you need—but a vigorous, kind-to-your-body walk,” Bates suggests. “Movement is such a great prescription for most foggy days as it raises serotonin levels.”
Another idea is to write out to-do lists or create a bullet journal. I find that using my organizer helps me beat brain fog, as it helps me focus on my tasks when my mind starts wandering. Since my memory isn’t great, to-do lists are very helpful. “Make sure you write a list in the morning of things you want to accomplish that day,” Bates suggests. “And make some of them are very do-able, such as ‘Make bed.’ This way you can scratch these things off your list, and your brain starts to feel completion for accomplishing something.” When you’re struggling to concentrate, revert to your list to keep yourself focused.
Again, remember that these quick fixes don’t address the root cause of brain fog, so self-care means seeing a doctor if you’re struggling with your cognitive function and energy levels and don’t know why. But, in the interim, these tips can help you power through those deadlines or errands, even when your brain isn’t cooperating.
Since I started treatment for Hashimoto’s disease, my brain fog symptoms have improved immensely. My brain fog symptoms are also less intense when I make an effort to get enough sleep and exercise. While brain fog can be frustrating and inconvenient, it’s important to remember that it can be eased.

Tags Commerce, search

Happy x Mindful Wellbeing

FOMO Isn't Just A Hashtag: Here's How To Overcome It And Find Joy In Missing Out Instead

Post author By Joni Sweet
Post date June 27, 2018

Confession: I’m responsible for FOMO. I carefully curate my social posts to show postcard-worthy pics of my adventures around the world, share only 100-percent positive status updates about my career, and make my relationship with my boyfriend look as romantic as Jack and Rose. My IRL friends tell me that they wish their lives were more like mine.
While I strive to live my best life with sincerity, the show I put on social media is far from reality. My followers aren’t seeing me scrimp for months to save up for travel, regularly spend 12 hours or more each day working in front of my computer, or have a yet another argument with my partner about who’s on dish duty. Posting about that very real side of my life would definitely not induce a fear of missing out—but it’s just not the image I, or most people on social media, want to share publicly. And the fact is, I experience FOMO just as much as my followers do, and it sucks.

What is FOMO?

FOMO is a real thing—not just some funny millennial acronym we throw around behind a hashtag. It makes you feel left behind, like everyone else is on vacation while you’re stuck at the office, or getting a diamond ring on their finger while you’re still playing the online dating game, or buying beautiful homes while you’re struggling to pay rent. And the result isn’t just feeling sorta down in the dumps—FOMO drains happiness and can kill your own self-image.
“FOMO is something that’s very real,” explains Colleen Mullen, PsyD, LMFT, at Coaching Through Chaos. “It’s not a diagnosis, but it’s the anxiety people get about missing out on some exciting, interesting event, and it locks people into their social media.”
Social media isn’t going away anytime soon—leaving you vulnerable to scrolling through FOMO-inducing posts and pics at the worst possible moments. However, there are ways to turn FOMO into JOMO (the joy of missing out, of course), allowing you to find joy—bliss, even!—in the experiences you aren’t having, and gaining a newfound appreciation for your life. Think of it as the modern-day equivalent of turning that frown upside-down.
Here’s why you should start acknowledging this consequence of social media, and how to get over it—STAT!

Here’s how to know if you’re feeling FOMO.

FOMO can be an elusive state. One minute, you’re happily scrolling through Instagram, double-tapping on pics of kittens and beaches, and the next, you’re questioning every choice you’ve ever made in your life. WTF just happened?
You’re probably experiencing anxiety about what you’re missing out on and finding it difficult or impossible to see the beauty of your own life, says Mullen.
[pullquote align=”center”]“FOMO is something that’s very real. It’s not a diagnosis, but it’s the anxiety people get about missing out on some exciting, interesting event.”
—Colleen Mullen, PsyD, LMFT[/pullquote]
Signs you’ve been struck with a nasty case of FOMO include constantly checking your social media, an inability to focus, feeling bad as you scroll through your feed, and always wishing you were somewhere else.
“When you have FOMO, you might notice that you’re doing things just to keep up with everyone else, rather than pursuing activities you’re genuinely interested in,” she adds.
At worst, you might even start to feel like you’re missing out on some of the low points of life. Worried that your #saddesklunch just isn’t as sad as the others on the ‘gram? Blame FOMO!

This is your brain on FOMO.

Do a Google image search of, say, weddings, and you probably won’t feel like you’re missing out. These stock images don’t elicit the same deep feelings of missing out that you might experience if you see a series of photos of your friends and acquaintances in their bridal best.
What’s at the root of FOMO?
Of this example, Mullen explains, “We know that weddings take place in a general sense, so if you see stock photos with models, you don’t have that same longing. You might be able to look at 100 bridal magazines and not get FOMO, but seeing two or three girlfriends posting pictures of their wedding dresses might cause you to collapse. FOMO relates back to that personal connection.”.
FOMO hits everyone a bit differently. You might be feeling really down when you see pics of a friend from college on yet another vacation, whereas your bestie is cheering her on.
How often we experience FOMO has to do with how susceptible we are to these negative feelings.
“If you’re confident, you probably won’t have a lot of FOMO, but if you’re insecure, seeing fun things continue on without you can make you feel like you’re not good enough,” explains Mullen.

FOMO can impact your health.

Seeing #FOMO on status updates makes it seem like some trivial issue that’s as easy to write off as #YOLO. But fear of missing out can have a big impact on our mental health and increase the likelihood of being addicted to social media (another very real thing).
FOMO has a dual nature: It’s both ubiquitous and tough to pin down with exact science. Researchers have found that FOMO affects as many as 70 percent of adult millennials. FOMO is prevalent before adulthood too: Adolescents who feel an intense desire to be popular spend more time on Facebook, which in turn increases their feelings of FOMO and stress.
[pullquote align=”center”]Researchers have found that FOMO affects as many as 70 percent of adult millennials.[/pullquote]
Fear of missing out also has a negative impact on our emotional wellbeing. People with high levels of FOMO are more likely to experience worse moods, feel less competent and autonomous, and experience overall lower levels of life satisfaction.
Worse yet, the more FOMO we feel from social media, the more time we tend to spend scrolling.
“It can have serious repercussions on mental health, leaving you with feelings of shame, low self-esteem, and anxiety,” Mullen says of FOMO.
While more research has yet to be done, one thing’s clear: The relationship between social media and FOMO is not doing us any favors.

FOMO can even affect your career.

Careers already cause anxiety—we’re all worried about our next promotion, accomplishing everything on our to-do lists, making great impressions with our bosses and colleagues, and achieving our work-related dreams. But add in the fact that FOMO happens when you see your friends and other connections crushing it at the office, and career anxiety starts to compound.
“FOMO can cause a person to jump around a lot, career-wise,” says Mullen.
You might notice your LinkedIn contacts racking up more positions to add to their digital resumes, so you start to believe you should be job-hopping, as well. The result might mean a shiny new position—or an unfortunate break-up with a job that actually had a lot of promise. Or, it could make you question your decision to go into your field altogether.
“Fear of missing out can make you feel like you’re not good enough, especially if you’re seeing people climb up the corporate ladder and you haven’t yet made those strides,” she says.
The inability to pay attention to what’s going well in your own career could make you miss out on opportunities that are right under your nose.

FOMO can be your bank account’s biggest enemy.

Keeping up with the digital Joneses gets expensive. Just take a look at one 20-something woman who went into financial ruin trying to become Insta-famous. Even small, photogenic luxuries, like fancy coffees and pedicures, add up quickly.
“Trying to buy expensive handbags and other items you see on social media causes some people to spend money they don’t have and go into debt they can’t afford,” says Mullen.
[pullquote align=”center”]“You’ll see improvements within 48 hours of avoiding social media. You’ll notice you’re not as edgy, and that you can begin to make decisions based on what you really want in life.”
—Colleen Mullen, PsyD, LMFT[/pullquote]
If you think your wallet’s resistant to FOMO, you might be in for a surprise. A survey from CreditKarma found that 40 percent of millennials have gone into debt trying to keep up with their pals. Fear of missing out makes around 1 in 4 people uncomfortable turning down costly events, meals out, and other activities. And nearly 73 percent hide the FOMO-related spending they can’t afford from their friends.
And guess what? That money you’re spending out of fear of missing out on a music festival, luxurious vacation, or designer outfit is cash you can’t spend on hobbies or activities that actually interest you. You end up missing out on your own life, and that’s legitimately scary.

FOMO stresses relationships.

FOMO can creep into your face-to-face relationships in ways you might not expect. In striving to achieve perfection in your family relationships, friendships, and romantic life, you miss out on the joy of the present moment and building deep connections with others.
“In your intimate relationships, you might feel like the grass is always greener somewhere else,” says Mullen. “You end up picking at small things in a decent relationship, especially when all you’re seeing online is the best parts of everyone else’s relationships, not the realities.”
FOMO can also take a toll on your friendships. It might make you feel the need to pursue entry into “cooler” groups, neglecting your existing pals in the process.
“You can get catty when you have FOMO, and it can cause people to use each other to get into certain circles,” says Mullen.
As for your family life, FOMO can make you feel like you’re not a good enough sibling, mom, daughter, aunt, and so on. You might stop sharing your home life online altogether if you don’t feel like it looks as put together as others’, potentially causing isolation, warns Mullen.
“You end up carrying shame about the life you’re living, even though it’s probably a fine life,” she says.

How to Overcome FOMO: Turn your FOMO into JOMO.

Ever experience that feeling of relief (and maybe some guilt) when you bail on what sounds like a fun event just because you needed some alone time? There are ways to experience that JOMO (that is, joy of missing out) every time you start to feel a pang of FOMO.
The best thing you can do to give FOMO the boot is to take a break from social media, says Mullen. “A 30-day social media fast is actually a very trendy thing to do anyway, so no one will be shocked if you announce that you’re taking a break,” she says. “The time away will help you learn that it doesn’t have to control you, and you’ll experience less anxiety.”
Can’t bear to stop posting status updates for a full month? We get it—even just two days away from social screen time can give you a recharge, says Mullen.
“You’ll see improvements within 48 hours of avoiding social media. You’ll notice you’re not as edgy, and that you can begin to make decisions based on what you really want in life,” she says.
When your fast is over, rebuild your relationship with your smartphone in a healthy way. Don’t let the urge to post every little thing you’re doing (or scope out what everyone else is up to) interrupt meaningful moments in your life.
“When you go to events—whether that’s a sports game, a party, a charity event, whatever—leave your mobile phone in your pocket or your purse. Everyone’s so concerned with taking the perfect picture, but what really matters is experiencing life as it happens,” Mullen advises.
[pullquote align=”center”]If certain topics, like fashion or travel, induce your FOMO, limit the time you spend following that content.[/pullquote]
You might find that the content posted by one or two people on your friends list is responsible for triggering the majority of your FOMO. Mute them or unfollow them to maintain otherwise good vibes you might have when you’re scrolling through your feed. If certain topics, like fashion or travel, induce your FOMO, limit the time you spend following that content.
Finally, practicing gratitude can go a long way toward helping you appreciate the life you have right now. Researchers have found that people who regularly journal about things for which they’re grateful or write a letter of gratitude to a loved one experience surges in happiness and optimism.
Try jotting down five small things you appreciate each day—they can include anything from a tasty lunch and sunshine to a major achievement or relationship milestone. That will work wonders to keep your FOMO at bay.
And, if those woes about missing out on some big event start to creep back into your mind, you’ll have a record of the even more amazing things you were up to in the meantime—and see your own life as the covetable adventure that it already is.

Tags Featured, search

Conscious Beauty Lifestyle

8 Beauty Treatments That Are A Total Scam

Post author By Nina Bahadur
Post date June 27, 2018

We constantly see new beauty products and treatments that promise amazing results, from picture-perfect skin to waist-length, shiny hair. But the unfortunate truth is that a number of products out there don’t have much, if any, scientific backing. They can be ineffective at best and downright harmful at worst.
You should always do your research before spending your hard-earned money. Here’s what the experts say to be wary of.

1. At-Home Derma Rollers

Maybe you’ve heard of micro-needling—running a roller of tiny sterile needles over your skin to boost collagen production and help absorb skincare products. According to Jacqueline Schaffer, MD, micro-needling can be really effective—but you should always have this done at a doctor’s office, never at home.
The needles of a derma roller range from 0.25 millimeters to 3.0 millimeters in length (though anything over 1.5 millimeters is not recommended for at-home use under any circumstances), meaning they can go quite deeply into your skin and potentially cause damage if used incorrectly.

“It’s something that can actually worsen your skin,” Schaffer says. “It can cause more injury and disturb your skin’s texture. Your [desired] outcome is to have a more even skin texture, which is what the fine needles should do, because it should stimulate collagen and repair. But because it’s manual and not done by a machine, [at-home derma rollers are] actually causing damage and unevenness in you.”
Ultimately, Schaffer says, your skin can end up looking irregular—and there are safety concerns, too.
Without proper sterilization, your derma roller could put you at risk for serious infections or flare-ups of existing skin conditions. The U.S. Food and Drug Administration (FDA) is looking to regulate these devices to keep users safe.
https://twitter.com/aqilahnaqlis/status/921219947417579522
“With anything that is going to puncture your skin, you can really hurt yourself,” Schaffer adds. “It’s going to be a complete shock to your skin, and [at home] there’s no supervision.”

2. Eye Cream in a Jar

The skin around your eyes is generally thinner and more delicate than the skin on the rest of your face, as Rachel Nazarian, MD, a board-certified dermatologist, told HuffPost. As such, you may well want a specific cream to help hydrate that area—but make sure it comes in the right type of container.
“You need to be very, very careful with certain eye cream,” Schaffer says. “If it comes in a jar, after the cream is exposed to oxygen it’s going to oxidize. So that expensive eye cream is going to be goop.”

“Oxygen, sunlight, and microbes, which cosmetic products are often exposed to during storage and use, can change their characteristics, [resulting] in strange odors, discoloration, or contamination,” researchers said in a review (link opens as a PDF) published in the Journal of Pharmaceutical and Scientific Innovation. “This reduces the shelf life of the product and degrades its quality and effectiveness once opened.”
So, despite the luxurious look, eye cream from a jar may actually be less effective and full of germs after only one use. But don’t give up on all eye creams just yet.
Schaffer suggests this alternative: “You want to make sure it comes in an airless tube.”
The researchers agreed. “… The danger of contamination and degradation is almost non-existent for airless packaging,” they said.

3. SPF Nail Polish

Obviously, proper sun care is very important. As dermatologist Fayne Frey, MD, recently explained to HealthyWay, you are exposed to the sun’s rays every day, even while walking to your mailbox or driving during the daytime.
Because of this, you should definitely make sure a chemical sunscreen (which will absorb the potentially harmful UV rays) or a physical sunscreen (which will block the UV rays entirely by reflecting them off your skin) is part of your everyday regimen.

Other safe sun tips include staying away from tanning beds, wearing baseball caps and long-sleeved shirts or UV-protective outfits, and wearing sunglasses to protect your eyes from UV rays.
What you don’t need? SPF nail polish.
While the sun can certainly burn the skin under your nails if the rays are strong enough, regular nail polish should act as a good enough barrier. Just make sure you pay attention to your hands and nails when applying sunscreen: If you’re already wearing nail polish, some chemical sunscreens can ruin your manicure, cosmetic chemist Joseph Cincotta told Allure.

4. Tanning Beds

Tanning beds are a scam (even though they technically do give you a tan) simply because they are dangerous to use.
Tanning beds give off UVA and UVB radiation, which can cause adverse effects, including increased cancer risks. According to the American Academy of Dermatology (AAD), “Researchers estimate that indoor tanning may cause upwards of 400,000 cases of skin cancer in the U.S. each year.”

What’s more, according to the AAD: One single session in a tanning bed can increase your risk of developing squamous cell carcinoma by 67 percent, basal cell carcinoma by 29 percent, and melanoma by 20 percent.
Despite these risks, the AAD estimates that 7.8 million adult women in the United States tan indoors.
The safest way to get a sun-kissed glow is to get a spray tan, or use fake tanning lotion. And if you are low on vitamin D, the AAD recommends eating foods like fatty fish, cheese, and fortified cereals, drinking orange juice, or looking into vitamin D supplements.

5. Split End Repair Serum

Split ends—when individual strands of hair separate at the ends into two or more pieces—are caused by hair damage from heat tools, over-brushing, or chemical dyes.
You can prevent split ends by getting enough protein in your diet, avoiding heat tools and excessive hair handling whenever possible, and brushing your hair gently, among other healthy hair habits. But once you have them, forget about fixing them with expensive serums or oils.

Sadly, products that claim to repair split ends really don’t work. They can temporarily glue the split ends back together until your next shampoo, or add moisture to conceal and prevent further split ends, but they can’t actually repair your hair.
“Once your ends are split, the only solution is to go to the salon to get them trimmed,” WebMD explained.

6. Stretch Mark Creams

Stretch marks are incredibly common. They are caused by tearing in a layer of the skin called the dermis and are especially likely to occur during puberty or pregnancy, when the body is growing.
“Stretch marks are caused by the skin rapidly pulling to accommodate weight gain, growth, or stretching from other causes,” says Jennifer Caudle, DO, a board-certified family physician. “Genetics can play a role, and certain medications can as well. Stretch marks may fade somewhat over time, but they are generally considered to be permanent.”

[pullquote align=”center”]”Many over-the-counter creams claim to remove stretch marks, but they usually provide moisture without a proven benefit of stretch mark removal. For treatment options that may help reduce the appearance of stretch marks, it’s best to talk with your doctor.”
—Jennifer Caudle, DO[/pullquote]
Though stretch marks can vary in appearance, some people don’t like the way they look and seek to get rid of them. Unfortunately, topical creams that claim to treat stretch marks usually don’t do much to help.

Some clinical trials suggest that certain creams help decrease the appearance of stretch marks, but more than likely won’t eliminate them. The Mayo Clinic explains, “Products made of cocoa butter, vitamin E and glycolic acid, for example, aren’t harmful, but they probably won’t help much either.”
Caudle agrees: “Many over-the-counter creams claim to remove stretch marks, but they usually provide moisture without a proven benefit of stretch mark removal. For treatment options that may help reduce the appearance of stretch marks, it’s best to talk with your doctor.”

7. Sheet Masks

Sheet masks have become insanely popular over the past few years, to the point where it’s not unusual to see people using them on airplanes. But experts are divided on whether they actually work.
The point of sheet masks is to hold the mask close to the wearer’s face and trap moisture, aiding in absorption. Effectiveness depends the active ingredients in a sheet mask.
However, even when those ingredients are beneficial, does the paper mask itself actually make any difference in how well they work when applied to your face?

Paula Begoun, the Cosmetics Cop, doesn’t think so.
“Sheet masks don’t deliver ingredients to the skin any better than well-formulated skin-care products,” she said in a recent interview with The Cut. In fact, she considers them a waste of time. She explained that absorption depends on the molecular size of the ingredients, not on something holding those ingredients to the skin. So all those single-use sheets are fairly useless.
You can get the same (or better) results by investing in a good leave-on face cream. It will last longer and, as Begoun emphasized, allow you to make better use of your time.

8. Bee Pollen Weight-Loss Products

Bee pollen weight-loss products have been touted by some health experts as a quick way to shed pounds. These products are made from the pollen bees collect from flowers and feed to their larvae. Sellers make grand (unsubstantiated) claims about the supposed benefits of these products, which can include anything from quick weight loss to increased longevity.
Scientists are still researching the effectiveness of these products, but some bee pollen products have already proven themselves dangerous and deadly.

“Some bee pollen products marketed for weight loss have been found to contain hidden and potentially dangerous ingredients that may be harmful for people who have conditions such as irregular heartbeat, high blood pressure, and bipolar disorders,” said Gary Coody, the FDA national health fraud coordinator, in a consumer update.
Over 50 people have reported adverse health effects, including renal failure and anaphylactic shock, after using bee pollen weight-loss products—and shockingly, one person has died.
“It is tempting to believe that a quick and effortless weight loss supplement is safe for use,” FDA regulatory manager Jason Humbert said. “But given the fact that these products contain a hidden dangerous ingredient, consumers should avoid taking them.”

Protect yourself.

There are tons of treatments and products out there that truly work and are worth spending your money on. Other products, like these, are total scams, with marketing campaigns designed to appeal to people’s insecurities.
So how can you tell if something is worth trying or not? First, see if you can find trustworthy reviews. Then, if the product or treatment makes grand claims, check the clinical trial registry, find out if the claims are linked to any peer-reviewed research, or see if a licensed medical doctor recommends the treatment. Generally, the more scientific experimentation and backing a product or treatment has, the more likely it is to be the real deal.

Ultimately, if you’re not sure that something is effective or safe, you should avoid using it. Better to be safe than sorry!

Tags social

Wellbeing

A Real-Life Sleeping Beauty (And What Most People Get Wrong About Epilepsy)

Post author By HealthyWay Staff Writer
Post date June 27, 2018

Emily Rowland’s boyfriend calls her “Sleeping Beauty.”
It’s a term of affection, sure, but it’s also a soft way of explaining her condition; Rowland often sleeps upward of 20 hours per day. She sometimes falls asleep while getting dressed for school, and she’s prone to frequent staring spells.
Her mother, Brandi, helps with everyday tasks, but Emily is coming to terms with the idea that she’ll never have the life of an average teenager. For Brandi, it’s a heartbreaking experience.

“There is nothing harder than watching your child suffer physically and emotionally and not be able to do anything about it,” she wrote on a GoFundMe page she organized to cover some of her daughter’s medical expenses.
“Please continue to pray for all of us as this has been a long, heart-wrenching journey and we still have a long road ahead of us,” she continued. “There is no cure. We can only hope to find a better way to manage these conditions.”

Emily has several rare brain disorders, including an extreme form of epilepsy (her exact diagnoses include “Focal seizures with loss of consciousness with rapid generalization, epileptic encephalopathy and Electrical Status Epilepticcus in Sleep,” per the crowdfunding page). Her epilepsy is in all four lobes of her brain.
Brandi wrote, “[Emily’s] brain misfires more than 80 percent of her life even during sleep and devoid of triggers and stimulants.”

To a layperson, Emily’s symptoms might not seem like epilepsy.

Her case is extreme, but the symptoms don’t seem like the classic convulsions that most people associate with epilepsy disorders. After all, Emily is typically completely still during her seizures; to a stranger, she’d seem like a perfectly healthy girl.
In fact, her own family didn’t think anything of her early symptoms until her constant sleepiness started causing problems at school.

“[At the beginning of her illness], she started to get really sleepy,” Brandi said. “Emily had always suffered on road trips but we thought it was normal car sickness. It was only with hindsight that we now recognize that these things were all connected.”
Before researching this piece, we’d always thought of epileptic seizures as big, dramatic events with convulsions, fainting, and other impossible-to-miss symptoms. That’s not the case—epilepsy isn’t a single disorder, but rather a range of disorders, and symptoms can vary considerably from person to person.

Epilepsy sucks so much , not being able to control your body , your voice , anything you try doesn’t work at all and all I ask is, why?

— Jared (@JaredMJoyner) June 26, 2018

“It’s a varied presentation across the population,” neurologist Jose Vega, MD, PhD, tells HealthyWay. “People think that a seizure is always a convulsion. They don’t realize the broad range of symptoms you can experience when you have a seizure.”

To understand epilepsy, it’s helpful to understand seizures.

According to the Epilepsy Foundation, a seizure can be defined as a “sudden surge of electrical activity in the brain.” That burst of electricity can affect how a person acts for a short time—in Emily’s case, it initially caused periods of inattentiveness and sleepiness, along with headaches and other minor symptoms.

“A common [seizure symptom] is just a moment of inattention,” Vega says. “People may think that they are simply being inattentive or that they’re absent-minded about something. People around them might look at them, and they look completely normal [during the seizure].”
“But the patient might do that throughout the day on a regular basis and they think that they’re just being inattentive—and when you do an EEG on these people, you might find that those moments of inattention are actually moments of seizures, something called absence seizures.”

Dozens of other symptoms are possible depending on the part of the brain affected by epilepsy.

Part of the reason Emily’s case is so unusual is that all four lobes are affected; normally, the effect is confined to a much smaller part of the brain, and symptoms are less severe. In fact, from the patient’s perspective, epileptic seizure symptoms might seem like physical issues.

“A strange taste in the mouth or moments of fear [or] anxiety—these might be seizures, arising from the temporal lobe,” Vega says. “Motor movements can also be seizures. Sometimes, something as simple as a muscle spasm—almost like charley horse—can actually be a symptom of a seizure.”
[pullquote align=”center”]”People might not think about them, thinking that they’re just absent-minded, and then someone finally convinces them to see a doctor. Well, it’s been 10 years, and maybe they’ve missed out [on] opportunities at life because of the condition.”
—Jose Vega, MD, PhD on common symptoms of seizures [/pullquote]
Even something like a feeling of déjà vu can be a symptom of an epileptic disorder. Any unusual neurological symptoms that occur more than once deserve attention from a physician, particularly if they seem disorienting.
“[With epilepsy] in the parietal lobe, for example, you can have these experiences where you feel either a sensory experience or something related to your position in space,” Vega says. “So you may have that sort of feeling that you’re outside of your body or somewhere else.”

“If you have something in the occipital cortex, where the vision is processed in the brain, those seizures tend to give you visual issues—hallucinations—which can be very vivid. You might simply see things changing color, or the visual experience may be altered so that people look very small or very large. These can be seizures too.”
Vega says the most common signs that people miss include the aforementioned periods of inattentiveness, along with strange metallic tastes and muscle jerks.
https://twitter.com/ChloeCartwrigh/status/882761900500668416
“Some of these subtle symptoms tend to be ignored,” he says. “People might not think about them, thinking that they’re just absent-minded, and then someone finally convinces them to see a doctor. Well, it’s been 10 years, and maybe they’ve missed out [on] opportunities at life because of the condition. So it’s very important to get these things analyzed, and if necessary, treated.”

Because some symptoms are extremely minor, even neurologists have trouble identifying them.

“Even with a single patient, you can have a whole variety of different kinds of seizures,” Vega says. “And even if someone knows about epilepsy, they may misinterpret some of their own symptoms as being something normal when they’re actually experiencing a seizure.”

So…I went to the doctor.

He says the staring and walking spells are either dissociation or partial-complex seizures, but that I should talk to my neuro doctor.

He also recommended me discuss getting on a new medicine.

G r e a t.

— Zelda Aurora Jeanne Gabriel (@ZeldaAGabriel) June 20, 2018

Vega tells us about one particularly notable case of a missed diagnosis.
“I was in Honduras, and I was speaking to this physician who was on vacation,” he recalls. “I noticed that whenever as I was speaking to him, he would come back and ask me the same question, maybe once or twice after I had already visited that subject. That made me think that he could have seizures, and I told him about it.”

If you’re paying attention, you already know where this story is going.
“He had it investigated later on. Long story short, he has partial seizures. And he told me how difficult it was for him to get through school—and, you know, this is a physician in medical school. Even his own peers and professors didn’t catch it. Even physicians might miss it.”

If you experience any unusual symptoms, here’s what to do.

In case it’s not clear, we’ll put this out there: You absolutely cannot self-diagnose epilepsy, even if you’ve got a slew of degrees under your belt. In fact, your primary care physician may be unable to diagnose seizures unless the symptoms are relatively obvious.
We also don’t want to make anyone panic; many of the symptoms mentioned in this article can also apply to dozens of other conditions that are completely unrelated to epilepsy. A charley horse, for example, might just mean that you need to eat a few bananas for potassium. With that said, if you have spells of inattentiveness, strange muscle contractions, or any of the other symptoms of a seizure, keep track of them.

“Whenever you have these spells, I would make note of them,” Vega says. “I would actually log them somewhere and come up with a timeline for when they’re happening. [Write down] what time, how the spells are happening, how they’re affecting you, things like that.”
“But you should be attuned to abnormal symptoms in yourself. If you don’t track them by logging them somewhere, you may just completely ignore them and not realize how often they’re happening.”

Most importantly, if you have symptoms, see a physician as soon as possible—preferably a neurologist who specializes in epilepsy.
“Neurologists are much more tuned in to the subtleties of diagnosing epilepsy,” Vega says. “If you cannot get to a neurologist directly because you need to be referred, then obviously go to your primary doctor. But if you have access to a neurologist right away—I think that would be a very reasonable thing to do.”

Vega says that, in most cases, epileptic disorders are quite treatable. Most respond well to medication, and when surgery is required, it’s often successful.
Unfortunately, that’s not true in Emily’s case. For the past seven years, she’s tried both traditional and non-traditional treatments, but her condition has continued to worsen. Currently, her family is hoping to purchase a VNS device, a surgical implant that may help manage her seizures.

“It’s hard to put into words how scary it is,” Brandi told The Daily Mail. “She can sleep for days, and will need to be put onto a [medical] drip as she is not getting the food and water she needs. When she is awake, she puts her best foot forward, despite how sick she is and always puts others before herself.”
“The hardest part is watching the life I had planned slip away,” Emily told the tabloid. “But I will never give up.”
[Editorial note: To donate to Emily’s medical expenses, visit her GoFundMe page here.]

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Conscious Beauty Lifestyle

Is Microblading For You? Here's What You Need To Know

Post author By Christina Heiser
Post date June 27, 2018

If there was one step in your morning beauty routine you would never, ever skip, we have a feeling you’d say it’d be your brows. There’s a reason why the phrase “brows on fleek” caught on like it did. Your arches frame your face, and they have the ability to totally transform the way your face looks.
These days, people are taking their brows to new extremes to garner major attention. Scroll through Instagram, and you’re bound to spot rainbow arches, wavy eyebrows, and more. Prefer a more natural brow look? No tweezing necessary today: Super-thin arches are out, and thick, full brows are very, very in.
Luckily, there are tons of products out there you can use to fill in your brows, from pencils to mascaras to pomades to gels (oh hey, Glossier Boy Brow). But let’s be real: Filling in your brows on the daily is time-consuming as hell, and sometimes the results don’t look quite as natural as you’d hope.
Sound familiar? Microblading might just be the solution to your biggest brow woes.

What is microblading?

“Microblading is a cosmetic tattoo procedure that involves creating small intricate strokes using a manual tool and applying pigment,” explains Jen Santoro, cosmetic tattoo artist and owner of Altered Aesthetics, a cosmetic tattoo shop that specializes in getting clients’ brows on point.

A post shared by Cosmetic Tattoo | Brows by Jen (@altered_aesthetics) on Apr 13, 2018 at 9:26am PDT

Bianca Davis, licensed esthetician, tattoo artist, and owner of J’Adore Brows, says the whole goal of microblading is to create natural-looking brows. And, spoiler alert: It actually works.

Microblading might be for you if…

If your brows are sparse, you hate spending your precious time filling in your brows in the morning, or you’re simply interested in achieving a natural brow look, microblading might be a good option for you.
Santoro says most of her clients have either plucked for so long that their brows no longer grow, or they have inconsistent hair growth; Davis has clients of all ages and all different kinds of brow situations. “I see everyone from young to old women to women who love makeup to women who don’t love makeup,” she says. “Even women who don’t love makeup still like to have a finished look without looking overdone.”

What to Expect From Microblading

Curious about microblading? Here’s everything you need to know about the procedure if you’re considering it.

Microblading Prep

Forty-eight hours before your microblading appointment, you should stop taking any blood-thinning medications or supplements (such as ibuprofen or fish oil), says Santoro. She explains that during microblading, you might bleed a little bit, but if you’re on a blood thinner, you’ll bleed a lot more, and this will dilute the pigment, preventing your skin from retaining it well. Davis recommends limiting alcohol and caffeine intake in the days leading up to your appointment because they also thin the blood.
Additionally, stop using prescription retinoids a week before (they thin the skin), don’t get any chemical peels, microdermabrasion, or Botox, and don’t pluck or wax because you don’t want any irritation around your brow area, says Santoro.

Microblading Procedure

Expect your microblading session to take two hours or more.
Before your esthetician gets to work on microblading, they’ll map your eyebrows to ensure you’re happy with the shape and fullness. This can take anywhere from 20 minutes to an hour, says Santoro. During this process, your esthetician will determine where your brow should naturally start, arch, and end (with input from you). “If the client has a little bit of brow hair or a decent amount, I like to follow the natural pattern of the brow,” says Santoro.
[pullquote align=”left”]“I find brow mapping to be the most crucial part of the process. You can lay down the perfect stroke and color, but if you don’t map, you won’t have good results.”
—Jen Santoro, cosmetic tattoo artist[/pullquote]
Santoro gives clients the opportunity to look at the brow shape from all different angles (lying down, sitting up, in a front-facing mirror, etc.). Once both brow shapes are complete, Santoro uses a caliper measuring tool and string to measure the brows to make sure they’re symmetrical, the arches are the same height, and that both brows are the same size. “I find brow mapping to be the most crucial part of the process,” says Santoro. “You can lay down the perfect stroke and color, but if you don’t map, you won’t have good results.”
Next comes the numbing. Santoro uses a topical lidocaine cream to numb the brow area and leaves it on for about 20 minutes. During that time, she works with the client to figure out what color they want their brows to be. “The goal should be to create color that, in its healed state, is as close as possible to what your current brow color is,” says Davis. “That’s what will give the most realistic look if you’re not using any makeup.” Santoro typically goes for a slightly darker color to account for the fact that pigment fades 20 to 30 percent once healed.
When the area is numbed, your esthetician will remove the cream and get to work microblading. They’ll use a hand tool to deposit ink, and this usually takes about 30 minutes to complete, says Davis. “We use the smallest strokes to build the eyebrow with a specific pattern to replicate the most realistic look of an eyebrow,” she says.
Santoro says she’ll do one pass to create enough strokes to outline your brow, then she’ll do a second pass to fill in the rest of the brow. After looking at the brow from all different angles, she may do a third pass to fill in areas that she missed.

After Microblading

Once done, Santoro will clean the brows and give clients an aftercare kit. She’ll have you blot your brows with cotton rounds every 10 to 15 minutes for the first two to three hours post-procedure to remove lymph fluid that might be seeping out. “You want the brows to heal softly and flake off, and reducing fluid helps,” says Santoro.
You’ll want to clean your brows with a little bit of warm water and a fragrance-free antibacterial soap morning and night, says Santoro, since you do technically have an open wound. Santoro gives clients an ointment specifically made for microblading that you can apply two to four times a day for the first week.
“For the first two to three days, your brows will appear darker because the pigment is sitting on top,” says Santoro. Then, between days four and six, your brows will start to flake off. “You go through the same process when you get a traditional tattoo,” says Santoro. You should stop flaking by day six or seven, and then by day 14, the color should have stabilized.
“Microblading is a two-step process with sessions four to six weeks apart,” says Davis, meaning you’ll have to come in for a touch-up after your initial session.
Davis calls the touch-up the perfection session: “We take time to adjust the color, shape, and anything else we want to tweak,” she says. The perfection session is a lot quicker than the initial microblading session. From there, touch-ups are recommended once a year.

A post shared by Cosmetic Tattoo | Brows by Jen (@altered_aesthetics) on Jun 12, 2018 at 8:01am PDT

“The ideal candidate for microblading is someone with a skin type that has minimal oil,” says Davis. “The less oil there is, the better the results will be because the color retention will be more vibrant over time.” If you have moderately oily skin, Davis says you can expect to need a touch up between eight and 10 months, whereas if you have normal to dry skin, you can go up to a year before needing a touchup. If you never go for any touch ups, your results may last pretty well for one to three years, says Santoro.
To maintain microblading results for as long as possible, always wear sunscreen when you’re outside (sun exposure fades tattoos) and avoid exfoliating around your brow area, since that can accelerate pigment fade, says Santoro.

How to Find a Microblading Expert

It’s important to go to someone who’s properly trained in microblading, as you don’t want to take any chances with someone working on your face. Your expert’s licenses should be on display in their studio, says Davis, and they should have completed microblading training. Santoro says you want to go to someone who’s at least taken a four-day course, if not more.
Davis also recommends requesting to see photos of healed work, not just advertised pictures. “The healed work is what you will end up with a week and a half after your initial appointment,” says Davis.
Going in for a consultation (which is typically free) is a good way to see if that pro is the right one for you.

How much does microblading cost?

Microblading doesn’t come cheap. Santoro says it can run anywhere from $400 to $600 (or more!) depending on where you live. This price usually includes the initial touch-up, says Santoro, and it may also include any aftercare products you’re supposed to use.
Yearly touch-ups won’t be as expensive as the initial cost (they may be about half).

Microblading Risks: What to Keep in Mind

The good news is that microblading is relatively safe, says Anna Guanche, MD, board-certified dermatologist at Bella Skin Institute; however, there are always risks with any procedure.
“Anytime there is a puncture of the skin, there is a risk of infection,” says Guanche. “The area should be properly prepped to avoid this.”
Guanche adds that you could experience an allergic reaction if you’re sensitive to the pigment or numbing cream. Doing a spot test could be a good way to avoid this, she says.

Popular Microblading Alternatives

Microblading isn’t your only semi-permanent brow option.

Microfeathering

Kristie Streicher, celebrity eyebrow artist, created the technique known as microfeathering. Streicher uses a super-fine, precise blade to deposit pigment onto brows. Microfeathering isn’t a way to create a totally new eyebrow (so it’s not for those with zero brow hairs), but it can refine what you already have.

Microshading

This treatment is popular, too. “The idea with microshading is to produce the look of a filled-in brow that looks more like you’ve filled it in with powder or makeup,” says Davis. “Sometimes artists will combine this with microblading.” Microshading can be done with a hand tool or a machine, says Davis.

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Nosh Nutrition x Advice

Asked And Answered: What Is Holistic Nutrition?

Post author By Joni Sweet
Post date June 26, 2018

So you want to eat healthier, but you’re not exactly sure how. You can start at [linkbuilder id=”6523″ text=”the food pyramid”] (not a bad resource, but influence from industry lobbyists makes it far from objective). Then there’s the endless array of food philosophies—raw, plant-based, paleo, ketogenic—each of which come with its own caveats, promises, and ideal meals. But where does that leave everything else that goes along with [linkbuilder id=”6524″ text=”food choices”], like your lifestyle, your health, and your values?
Enter holistic nutrition, a philosophy that takes a broader approach to healthy eating. It’s rooted in the idea that there’s no one-size-fits-all approach to finding an effective diet. Rather, it aims to help people build a healthy relationship with food that takes into account their personal preferences, spiritual beliefs, health needs, and lifestyle choices.
“Holistic nutrition looks at the body as a whole rather than individual pieces, and we try to address root causes, rather than offer band-aid solutions, to help people rebuild their relationship with food from the ground up,” explains Emily Gough, a registered holistic nutritionist.
Wondering whether holistic nutrition can have a positive impact on your health? Read on to learn more about this whole-person approach to eating and how it can apply to your life.

What is holistic nutrition?

There are countless voices out there telling us what to eat to look and feel our best. But is there really just one approach that can work for everyone? Well, yes and no. Holistic nutrition can apply to anyone’s life for a very unique reason: It treats every single person as an individual and aims to develop eating plans that fit their personal lifestyles, whether they love to spend hours in the kitchen or they’re always on the go.
“One thing conventional approaches to nutrition tend to ignore is the psychological side to eating,” says Gough. “Holistic nutrition takes everything into account when looking at the impact food has on our bodies and how it affects us emotionally.”
The goals of holistic nutrition aren’t necessarily to help you go down in dress size or to put you on a very restrictive eating plan. Rather, holistic nutritionists believe that the path to optimum health through food will vary for every individual and that the goal of any healthy diet should be to help you feel your best.
“Holistic nutritionists look at big-picture health issues and how you’re eating. They’ll help you determine what’s working for you in your unique body and what isn’t. It’s about taking the time and putting in the effort to really determine what’s going to work best for you as an individual,” says Gough.
It’s not about being perfect or dropping a certain amount of weight each week—instead, it focuses on building sustainable eating habits that will improve how you feel while helping you meet your goals.

Applying Holistic Nutrition to Your Life

Think holistic nutrition is the right approach for you? The best way to get started is by working with a qualified holistic nutritionist. Set up an appointment with a professional who has a holistic nutrition degree or certification. Generally speaking, health insurance doesn’t cover holistic nutrition counseling—so check with your benefits provider to see exactly what your plan offers and whether you should expect to pay out of pocket for services.
Your first holistic nutrition consultation will go in depth into your health history, eating habits, and goals, taking about 60 to 90 minutes.
“I have a full intake form that goes through everything from how you’re sleeping to your stress levels. I want to get to know you, too, so I’ll ask about your relationship, your work, and your health. Most importantly, I want to understand why you’re coming to see me and what your goals are,” explains Gough.
The most common goals for people seeing a holistic nutrition consultant are to lose weight, sleep better, and reduce stress. Your nutritionist will certainly keep those specific goals in mind but will likely approach them from the broader perspective of helping you feel your best and build a healthy diet that you can sustain long-term.
“Even for someone who wants to lose weight, I try to get them to refocus their energy on improving their overall health and building a healthy lifestyle. A lot of people have gone through life with food making them feel a certain way for so long that they have no idea how good they could feel if they made some changes,” says Gough.
After a holistic nutritionist understands what you’re hoping to achieve, they’ll then suggest specific changes to your diet and lifestyle that take your preferences into account. For example, if you absolutely hate cruciferous vegetables, your holistic nutritionist is not going to suggest adding steamed broccoli to every meal as the change wouldn’t be sustainable long term. If you already adhere to a particular food philosophy, they might encourage you to become a little more flexible to see if it improves your well-being.
“If someone’s eating a totally vegan diet and we’re doing what we can to sustain that, but she’s still feeling really crappy after a while, I may suggest adding a little bit of fish or an egg to see if it improves her health,” says Gough. “It’s great to have a value system, but you have to look at how your individual body will react.”
For holistic nutrition to be a success, you need to approach it with an open mind. Your holistic nutritionist will suggest making gradual adjustments to your diet during weekly meetings (either in person or by phone) over the course of three to four months. They might also ask you to document your transition to a holistic nutrition diet through food journals, mood trackers, and sleep logs to better understand how what you’re eating is affecting your overall health.
“Our measurement for success is whatever your specific goal is. There’s no single approach to holistic nutrition, and the way you get there will be tailored to the individual,” says Gough. “We need to see what’s working for you, and you need to be honest with your holistic nutritionist.”

Interested in becoming a holistic nutritionist?

Perhaps you’ve always had a passion for health and wellness, and you’ve found that holistic nutrition has improved your life so much that you’re ready to spread the good word to others. How do you become a holistic nutritionist?
The path varies depending on your background and location. In general, it’s a good idea to undergo formal nutrition education, such as by earning a bachelor of science in nutrition. Then, you can enroll in a holistic nutrition certification program.
For Gough, that meant attending the Canadian School of Natural Nutrition. The National Association of Nutrition Professionals also offers a list of holistic nutrition programs that can help get you trained in this field. Holistic nutrition training takes one to two years and will include science- and nutrition-based coursework, along with requirements to conduct case studies on real people. Once you earn your holistic nutrition certification, you’ll be able to pursue a license to offer your services in your particular state or country.
So after all that training, how much can a holistic nutritionist expect to make in a year? That’s a tough question to answer, says Gough.
“Salaries for holistic nutrition professionals vary widely, depending on what you’re willing to put into your business and how you go about it. Most people start at about $100 an hour, and that would only increase as you gain experience and undergo additional training. But as for your annual salary, it depends on how many hours you choose to work each week,” she says.
Overall, holistic nutrition can be a comfortable, fulfilling career option for people who are deeply interested in helping others adopt healthy lifestyles.
Whether you use it to improve your own life or go on to offer counseling to others, holistic nutrition aims to give people the tools and habits they need to develop life-long health and wellness. The idea is to find food solutions that work for your mind and body on an ongoing basis—and sometimes that means allowing for the occasional cupcake or cocktail.

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Gym x Studio Sweat

8 Incredible Medicine Ball Exercises To Add To Your Next Workout

Post author By HealthyWay Staff Writer
Post date June 26, 2018

If you’re looking for a way to switch up your strength training, medicine balls might be the answer. By adding new types of intuitive yet challenging movement to your workout routine, medicine balls let you build balance, coordination, and most importantly, strength.
Studies show that regular strength training lowers the risk of type 2 diabetes and cardiovascular disease in women, and while few studies have looked at medicine balls specifically, the ones we’ve found indicate that medicine balls are at least as effective (and possibly more effective) than free weights.
“With the medicine ball, there are tons of exercises to work on your abs, your stamina, your strength, and your explosive power,” says Vanessa Gebhardt, a training specialist at Freeletics. “For some athletes who are used to training in the gym, doing bodyweight exercises, or running, training with a medicine ball is a very good way to strengthen the core and all the small muscles we normally don’t use.”
“It’s the explosive and rotational movements of the upper body where medicine ball training can really shine, and these moves are relatively safe as long as you’re keeping good form,” says Tyler Spraul, National Strength and Conditioning Association Certified Strength and Conditioning Specialist and head trainer at Exercise.com. “They might be a little too risky, though, if you’re just getting started with strength training and don’t have the watchful eye of an experienced coach to keep an eye on your technique and give you pointers.”

We spoke with trainers to find out how to use medicine balls safely and effectively. As we learned, medicine ball workouts aren’t too intimidating, and with proper attention to form, they can be an incredibly fun way to build strength.

Staying Safe During Your Medicine Ball Workout: Form Is Everything

While medicine balls are perfectly safe when used correctly, the key word is “correctly.” As with so many types of exercise, poor form can easily lead to an injury.
“It’s easy to overlook the challenge that medicine balls can bring, but they can be deceptively tough because we’re used to throwing around much lighter things like footballs and basketballs,” Spraul says. “This is another reason to pay attention to your form, paying special attention to your hips and low back!”
“If you’re getting into any kind of explosive throws—whether it’s up, down, or sideways—make sure to take care of your lower back,” Spraul says. “You’ll need to have good core strength and glute engagement, otherwise you may end up getting hurt. Be careful not to over-extend and compensate through your spine.”

Keep your core engaged through these exercises, and avoid lifting with your back. For your first few workouts, you might want to exercise in front of a mirror to watch your form. If you notice yourself slouching forward or losing proper form, stop. Never risk an injury to complete a strength training exercise.

Medicine Ball Exercises for Abs: Working Your Core

In a sense, medicine ball exercises are full-body workouts—that’s part of the reason they’re so effective. Still, if you’re looking to target your abs specifically, these exercises are a great place to start.

Medicine Ball Side-to-Side Slam

Stand with your legs slightly wider than shoulder-width apart. Start with the medicine ball held firmly in both hands and drawn in toward your core. Then, as you raise your arms, rotate your body to the left and swing your arms out and over your head (think of making a rainbow arc with your arms).

As you finish the arc on your right side, slam the ball down from about shoulder height as hard as you can. Repeat this motion, starting on the right side, rotating and slamming to the left. Do 5 reps on each side before resting.

Half-Kneeling Medicine Ball Scoop Toss

Start with your left knee on the ground (you can use a yoga mat for extra padding and comfort) and your right knee bent at a 90 degree angle. Be sure to keep your legs, glutes, and core engaged throughout this exercise—engaged muscles will help keep you from twisting during the motion. Hold the medicine ball in both hands on your left side. Keep your arms straight and throw the ball across your body against the wall 5 to 10 times. Repeat on the right side.

Seated Rotations

Sit on a comfortable mat with your legs slightly bent and your heels on the floor. Bring the medicine ball to your chest, sitting completely upright with a straight back. Contract your core, exhale, and slowly rotate to one side while keeping the ball in close to your chest. Pause, then rotate to the other side. Repeat 5 to 10 times, then rest.

Weighted Sit-Ups

This one is exactly what it sounds like. Lie on your back, arch your knees at a 90-degree angle, and hold your medicine ball to your chest.
Don’t cheat by sticking the ball out toward your knees—by displacing the weight, you’ll actually make the sit-up easier to accomplish, which, we’re sorry to say, is the opposite of the goal here. Do a sit-up, keeping the ball tight against your chest. Complete this medicine ball exercise for 20 reps for an intense core workout.

Medicine Ball Exercises for Arms: Toning Up

These medicine ball exercises help build strength in your arms, and they’re a good substitute for free-weight exercises. Your results will vary depending on the weights you use; choose lighter weights and do more repetitions if you’re looking to tone up. Add more weight if you want to build muscle mass. (Going for that long and lean look? Check out our article on bulk-free resistance training, too.)

Overhead Medicine Ball Slam

This is a great exercise for strengthening the arms and working out a little pent-up aggression. Start with your feet hip-width apart and bend your knees slightly, keeping your joints loose. Take the medicine ball in both hands and raise it directly above your head, arms straight. Then hurl the medicine ball at the ground in front of you as hard as you can, following through so you can feel it in your abs and glutes. Catch the ball on the bounce-back and go again. See if you can get through 20 reps with the proper form demonstrated in the video below.

Side Rotation Throws

Stand parallel to a wall, several feet away from it. Hold the medicine ball with both hands, remaining parallel to the wall. Bend your knees slightly.

Rotate your shoulders away from the wall, bringing the medicine ball out to your side. Rotate explosively toward the wall, keeping your back straight and turning your shoulders. Release the ball, allowing it to bounce against the wall, and catch it as it bounces off, returning to your original position.

Repeat 10 to 20 times, or as many times as you’d like, stopping prior to exhaustion. Keep in mind that since you’re throwing a weighted ball around, this is not the type of exercise you should continue until you’re no longer able to maintain the good form demonstrated here.

Medicine Ball Shuffle Push-Ups

Get into a push-up position with your medicine ball on your right side. Your feet should be shoulder-width apart with your legs straight and your hands slightly more than shoulder-width apart. Keep your right hand on the medicine ball and gradually lower your body to complete the first phase of the push-up.

At the bottom of the movement, push the medicine ball toward your left hand. As you come up, push yourself off of the floor completely in a single explosive movement, landing with your left hand on the medicine ball. Keep your waist completely straight, and don’t dip your neck. Repeat, alternating the ball from your left hand to your right hand for 10 repetitions.

You can increase number repetitions over time, but we’d only recommend trying this exercise if you’re already familiar with standard push-ups since the explosive plyometric movement it entails can be difficult for beginners.

Wide Open Circles

This simple yet impactful movement will tone the arms from the shoulders down. Start by planting your feet about shoulder-width apart. Keep your knees loose and slightly bent.

Grab your medicine ball, and hold it straight up above your head, keeping your arms straight, then draw circles in the air in front of you, keeping your arms straight the whole time. According to Jonas Sahratian, strength coach for the University of North Carolina Tar Heels, beginners should complete 10 reps clockwise and 10 reps counterclockwise.

When should you increase the weight of your medicine ball exercises?

When starting a medicine ball workout, be sure to choose a medicine ball weight that allows you to perform movements comfortably.
“The proper weight of the medicine ball is determined by the type of exercise being performed, your individual strength level, and the number of repetitions you complete,” says Gebhart.
“The important part here is that you are able to perform the movement with the best technique and range of motion. You should always start with a lighter weight, and make sure you are doing the exercise correctly before moving on to a heavier weight. This is the safest and most effective way to train.”

If you want to incorporate a power training exercise—which involves performing a single rep or set with high weight—here’s Gebhart’s advice:

For power training exercises, the weight of the medicine ball should be about 30 to 50 percent of your bodyweight one rep max for a similar weight training exercise. For multi-joint exercises such as the overhead throw, the medicine ball must be large enough to handle comfortably with both hands while tensing all of the major muscle groups involved in the movement. Start with lighter weights here, and see how you feel after warming up.

What are you waiting for? Pencil a medicine ball workout into your calendar (or bullet journal!) and get your whole body moving in high gear.

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