If your skincare routine is designed to keep your skin absolutely sterile, we’ve got some news for you: Bacteria aren’t necessarily bad—and neither are viruses, fungi, or other microorganisms. With that said, you shouldn’t stop washing your face, either, since many of those microorganisms are pretty bad. Like many things related to skincare, it’s complicated. That’s because your skin is home to a microbiomeof microscopic organisms. Think back to your seventh-grade biology class, and you’ll remember that biomes are basically large communities in which organisms rely on each other in order to thrive. Our skin has its own microbiome, and like other biomes, it is delicately balanced. If you’re not careful, you can throw off that stability, and problems can arise. “The skin is colonized by a diverse collection of microorganisms (including bacteria, fungi, and viruses), most of which are harmless or even beneficial to us as humans,” Tanya Kormeili, MD, a board-certified dermatologist in Santa Monica, California, writes in an email to HealthyWay. “Our immune systems can modulate the skin microbiota [the various organisms in the skin microbiome], but the microbiota also functions in educating the immune system.” It’s can get dense and confusing, so we dove into the latest skin biome research to figure out what you need to know about the skin microbiome and healthy skin—and how to incorporate that knowledge into your skincare routines.
How (We Think) the Skin Microbiome Functions
The skin microbiome is remarkably complex, and researchers are still trying to understand how it works. We do know that the microorganisms play an essential role in helping our immune systems function, and there’s a whole lot of interplay between our bodies and the tiny bacteria and viruses living on its surface.
“[The microbiota] teaches our immune system and helps us regulate what is normal versus what is a true infection,” Kormeili writes. “This symbiotic relationship helps protect against invasion by more harmful organisms.” In other words, the organisms on our skin help our bodies recognize and eliminate dangerous intruders. Balance is key. Without a varied, diverse microbiome, we might not be able to mount a reaction to, say, Staphylococcus aureus, a pathogen thought to cause many of the cases of eczema (atopic dermatitis) in children. Likewise, if your skin microbiome is unbalanced, you might suffer from an overgrowth of Propionibacterium acnes, which is strongly associated with acne. There are a few things to keep in mind about the skin microbiome and how this whole thing works.
Our skin microbiota changes throughout our lives, so if one product or routine suddenly stops working, that may be the reason. For instance, infants typically have high concentrations of Firmicutes, a phylum of bacteria that can include Staphylococcus and Streptococcus, which can cause staph infections and strep throat, respectively. As we age, the concentrations of those Firmicutes bacteria decline, and gradually, our skin changes in terms of structure and function. As a result, our microbiome becomes more diverse, and our immune systems become more effective at addressing threats. Some research indicates that if infants don’t get a stable, diverse skin microbiome—like those common concentrations of Firmicutes—early in life, they’ll be more likely to have skin immunity problems as adults.
Go thank your mom: One of the very first things that affects your skin microbiome is your birth.Research indicates that vaginal delivery results in a healthier immune system than cesarean delivery. Scientists believe that a mother’s body is set up to expose infants to the microbiota they’ll need to develop healthy immune responses. An infant’s skin is directly exposed to microorganisms during vaginal birth, and they also inevitably consume some of those bacteria orally. Breast milk is also thought to promote the growth of certain microbial communities, proving that kiddos really can get their glow from mom.
Our microbiota can play a role in the development of a number of diseases—but those diseases aren’t necessarily infectious. As we’ve mentioned, our microbiome profoundly shapes the way that our immune system responds to threats. Your immune system might handle P. acnes—a common inhabitant in adult skin—fairly well. If you interact with a person who’s having an acne outbreak, your skin will effectively prevent those bacteria from overwhelming your defenses—mostly because you’ve probably got plenty of those P. acnes on your own skin to begin with. (For those same reasons, diseases like rosacea, psoriasis, and eczema aren’t considered contagious.)
The concept of “good” and “bad” microorganisms is pretty outdated. Many bacteria and viruses don’t cause problems if they’re properly balanced in your skin microbiome. For instance, that P. acnes pathogen that causes acne is often harmless in the absence of other factors (for instance, excessive sebum production caused by our old friend, puberty).
If you’re thinking about throwing out all of your soaps and cleansers, you may want to think again. Kormeili says that because the microbiome is incredibly complex, few dermatologists recommend a completely hands-off approach. “There are many environmental factors specific to the individual, such as occupation, clothing choice, and antibiotic usage, as well as inflammation or disease,” Kormeili explains. “What makes this even more complicated is that we have also an entire microbiome in our gut, and all these organisms have to live happily among our body’s cells!”
Do cosmetics make our skin microbiome less diverse?
We know that microbial diversity is typically a good thing because diverse microbiomes are often more stable. Microbial diversity seems to be useful when determining how external factors affect our skin, so we looked into whether our cosmetics harm the diversity of the microbiota. Should we throw away our makeup brushes? (Not that we’re going to do that regardless, but should we?) According to one recent study, cosmetics might actually make the facial skin microbiome more diverse. If you think about it, that makes sense; bacteria are everywhere, including in your makeup brush, and if microorganisms can survive the harsh environment of the human skin, they can certainly handle a little touch of foundation. What about other products? We asked Kormeili whether cosmetics, cleansers, or other products could be upsetting the balance of our microbiota.
“The truth is that we are just starting to understand this,” she says. “We know over-cleaning and wiping out all the organisms is certainly bad. We also know that harmful organisms on the skin can cause true infections. The balance is yet to be fully understood. It is unclear what factors really drive variation in these organisms, and how fluctuation is associated with skin disease.” She continues, “Cosmetics, soaps, hygienic products and moisturizers, and treatments are certainly capable of altering the skin microbiome. External factors such as humidity and temperature as well as UV light exposure also play a role. This relationship is so complex that we hardly truly understand it yet.” If you’re struggling to manage clogged pores, cystic acne, or scalp problems, a dermatologist may be able to help you pinpoint irritants and recommend healthy, less-disruptive alternatives. In other words: Yes, your products are affecting your microbiome, but if you’re not having problems, you probably don’t need to change anything. If you are having issues, talk to your dermatologist. [related article_ids=26096]
How can we find a balance between cleanliness and a healthy microbiome?
“This is the multi-billion dollar question—still unanswered for the most part!” Kormeili tells us. “For example, molecular approaches examining bacterial diversity have found that the skin microbiota is dependent on the body site, so trying to balance a healthy microbiome is really body-site specific.” A treatment that works extremely well for preventing bacterial overgrowths on your face might not work so well on a different part of your body, just as viruses that are harmless on the skin of your arm might pose more of a threat to the skin somewhere else. Of course, your immune system is there to fill in the gaps, which is why we don’t keel over every time we rub our faces with our often less-than-sanitary hands. In one 2016 study, researchers looked at microbiome diversity among men from six different ethnic groups. The scientists took samples from three skin sites—forearm, below the shoulder, and scalp—and found that the men’s ethnicity didn’t affect microbiome diversity as much as the location of the sample did. Interestingly, the researchers also found that microbiome diversity increased when the test subjects stopped using their regular shampoos and deodorants. “Obviously, we cannot spend all day trying to ‘create a balance,’ and have to trust that the microbiome, if not altered, should do this on its own,” explains Kormeili. She recommends avoiding things that she says can “drastically ruin” the microbiome, including “harsh chemicals, antibiotics, antiseptics, or overuse of cleaning products or medications.”
Antibiotics seem to be a problem for the skin and gut microbiomes.
Research shows antibiotics might damage the skin and gut microbiomes of adults for extended periods of time; it’s also been shown that antibiotics can severely alter infants’ gut flora. In 2017, researchers at the University of Pennsylvania showed that topical antibiotics were even more damaging to microbial communities on the skin than antiseptics, like hand sanitizers. That’s a good enough reason to avoid antibiotics unless you absolutely need them. That did make us wonder: How do dermatologists avoid spreading bacteria and viruses from one person to the next, knowing that some of these methods could wreak havoc with patients’ microbiomes? “We use very harsh chemicals in the office to clean every single aspect of the patient’s experience,” Kormeili writes. “We are worried sick about spreading the bad infections from one human to another.” That said, she continues, “I always try to use a ‘global’ approach in each patient’s treatment regimen to avoid altering other aspects of their health when trying to improve their skin conditions.” What that global approach will look like for you, though, is likely as unique as your microbiome is.
Keeping Your Skin Microbiome Healthy and Balanced
You may have seen probiotic products on store shelves that claim to improve skin health by introducing certain types of bacteria to the skin microbiome. Those claims are, at best, exaggerated, simply because the skin microbiome is so incredibly complex. What works for the skin microbiome seems to be extremely specific to the individual. “In my experience, many of the commercially available probiotics are not standardized and often it is difficult to determine their activity,” says Amesh Adalja, MD, a board-certified infectious disease physician at the Johns Hopkins Center for Health Security. “Microbiome-related therapies are in their infancy,” Adalja explains, “which makes it difficult for consumers to assess claims about various products, though in the future, I have no doubt such therapeutic products will be developed for conditions such as eczema.” For the time being, you can assume that those products aren’t based in completely solid science, so Kormeili advises using common sense and practicing that holistic approach to health that she tries to use with her patients. “It is so complicated. No one has the full answer,” she tells us. “Try to eat healthy to keep the right nutrients in the body for the right organisms to grow. Avoid foods that have pesticides, as they can potentially harm the gut microbiome. Avoid application of products that have hard alcohols and anti-bacterial effects, unless instructed [to] by a dermatologist.” Finally, if you’re one of those people who won’t leave home without a tube of hand sanitizer, change your approach. Remember, there are plenty of helpful microbial organisms out there—you just can’t see them. As Kormeili advises, “Do not become a germaphobe!”
The way Tina Tessina sees it, all personal relationships from marriages to families and friendships require setting boundaries. “Boundaries are the limits you place on how much others can ask of you, verbally or otherwise,” says Tessina, a psychotherapist and author of It Ends With You: Grow Up and Out of Dysfunction. “If a friendship or relationship is between two people who both have solid boundaries, the subject may never come up, because neither person will encroach without permission—but the boundaries are there.” You might have been in a relationship where you’re unable to say “no,” especially when it’s with someone you value so much that you want to give them everything they’ll ever need. But we all need that line between “I like/love you,” and “I will willingly take anything you throw at me—literally anything you throw at me.” And in a perfect world, there would be no need to set boundaries at all, right? Sure. But this isn’t a perfect world, and in reality, we live in a society where as much as 15 percent of women feel tired very often, where at least 65 percent of people feel work is stressing them out, and 57 percent say they’re stressed out by their family obligations. We are not terribly good at saying “no, this is my line in the sand,” and it’s given rise to countless self-help seminars where we pay good money to learn to say “sorry” less and “no” a whole lot more. But is setting healthy boundaries really as simple as learning to add one word to your vocabulary? Well…maybe! We asked the experts what the key to setting boundaries is and how to differentiate between laying down the law and being demanding. Here’s how to draw that line in the sand…in a healthy way.
Setting boundaries is uncomfortable.
If setting boundaries were as easy as binge-watching a season of Shameless, we all would have set a whole lot more of them a long time ago. But setting boundaries takes work, says Fran Walfish, PsyD, Beverly Hills family and relationship psychotherapist and author of The Self-Aware Parent. “You can’t set boundaries and expect ‘all of us to be happy,’” Walfish says. “Someone is likely to not be happy.” That person who’s unhappy might be you. As Walfish explains, “When you sign up for boundary setting, you must agree to tolerate increased anxiety. Here’s what I mean: You are likely to get flak from your boyfriend, partner, husband, parents […] when you say no to something they want. Everyone is given the blessing and gift of one life. That does not entitle them to control other people, spouses, and especially their children.”
In other words, while setting boundaries is important, we can’t exactly depend on everyone we know to be comfortable with us doing it. And they likely won’t say, “Hey, my line that’s not okay to cross is the exact same as yours, so I am on exactly the same page.” We need to be open, if not loud, about communicating what we think is okay and what isn’t. That applies not only to the people we love, our family, and our friends, but also to the random strangers we run into in the grocery store and in line at the post office. Our voices matter, and we need to use them. Not convinced? Consider this: The fear that setting boundaries is selfish can hold us back, and not just at home. It can affect our jobs, our friendships, and even our health. “Setting boundaries is simply asking for respect and insisting on it if necessary,” Tessina says. “There is nothing selfish about that, although a person with no respect for self may not understand it.” So how do you set boundaries?
Setting Boundaries With Your Partner
You may not even realize you have boundaries that can’t be broached until they’ve been violated, even by someone you are in a serious relationship with! What are some commonly violated or broached boundaries? “Reading personal mail or rummaging in personal space or demanding time, affection, or consideration without considering the other person’s wishes or feelings,” Tessina says. “Showing up unannounced is another classic breach of boundaries. Expecting someone to always pay for things. Talking behind backs, changing appointments because something more fun came up.” If these things are cropping up in your relationships, be it with a friend or someone you love, step back and think about how you feel. If you feel “crazy” or are using similarly stigmatizing language about yourself, that’s a red flag. “[You need] better boundaries if [you’re] feeling taken advantage of, not respected, not valued and that it’s never [your] turn,” Tessina advises. “Anyone can be subjected to rudeness and inconsideration. How you handle it determines whether you are setting boundaries or not. Most situations can be handled with polite firmness. People pleasers usually just don’t know how to say ‘no, thank you’ and make it stick.” Every relationship is different, but one common example of boundaries that crop up in many relationships is the definition of the relationship itself. “Specifically, if a woman is not available for an open relationship or a lack of commitment after a certain amount of time and, for example, her boundary is committed monogamy after three months, this is a conversation she may need and want to have,” says Annie Wright, a licensed psychotherapist and the owner and clinical director of Evergreen Counseling, a therapy center in Berkeley, California. That conversation isn’t selfish. It’s not unreasonable. And the best way to present it is to be clear and concise. “As obvious as this seems, not all of us are in touch with our boundaries, let alone our feelings,” Wright says, “So getting in touch with your boundaries may take self-reflection, maybe paying attention to any uncomfortable feelings or body-based signals a woman has that contain clues about what it is she truly wants, or perhaps it will take dialogue with herself, her friends, or her therapist—anything to help her get clearer on what she actually needs and wants from the situation.” Use language that’s specific, such as “I am not open to an open relationship,” so you’re clearly communicating your boundaries. You should also ask specific questions of your partner, such as “Are we in a monogamous relationship?” Again, this language is specific and does not allow a partner to skirt the questions. “Another example of a boundary may be the amount of time she is willing and able to give her partner versus investing that time in friends, family, and her own hobbies and pursuits,” Wright says. “Again, if a woman realizes her time boundaries are being encroached on by the relationship or by her partner and she feels uncomfortable about this, she may need to have a conversation and set a boundary about how much time she is able to spend with her partner on any given week/weekend.” The key, once again, is being specific, clear, and concise. “And then, once she gets clear on her boundaries, she may need to have a conversation with her romantic partner to explain her feelings about the situation she’s facing and to ask for what she needs and wants instead,” Wright suggests. If you’re uneasy about setting boundaries with a partner, consider this: It could end up making the relationship better. “Boundaries are essential to healthy intimacy,” Tessina says. “Boundaries are evidence of respect, and it’s not possible to really love someone if we don’t respect them. Setting boundaries creates mutual respect and consideration. These qualities allow people to be close without emotional harm.’”
Setting Boundaries With Parents
Of course, your partner isn’t the only person who can be crossing that boundary line. Society is slowly but surely adjusting to the notion that parents can also be a toxic influence in a person’s life, and with that comes the issue of determining whether you need to establish boundaries with your own family. So how do you determine when you have a typical (albeit annoying) parent and when you have to set healthy boundaries with your parents? “If [someone] is filled with thoughts about her parents and family of origin, and they take up the majority of her mental thinking space, then she needs to establish reasonable separation from her parents in order to be an independent adult as a prerequisite for coupling up,” says Walfish. “This is a crucial milestone in adult development.” Saying no to our parents can be difficult, regardless of your upbringing, but it’s particularly difficult for kids who grew up in so-called “dysfunctional families,” where researchers have noted a tendency for children to develop anxiety and other mental health disorders. But consider an upcoming holiday: Your parents want you at their place. Your siblings are pushing you to agree because it would be easier for them if everyone just showed up at the old homestead. But you want to stay home with your kids. Is it okay to set boundaries here on behalf of your partner and your kids as well as yourself? Absolutely, Wright says. “It’s important … to, again, self-reflect and to understand what she is and is not available for in terms of which holidays she does or does not spend with her family, how long she’s willing to spend when she does go there, and to also reflect on why and how it doesn’t always feel good for her to do so,” Wright says. The next step? “Usually, a conversation needs to happen with parents and siblings to reset expectations about what the adult woman is willing and able to do in terms of visiting or not, plus any additional requests she has about how she would like to be treated (for example, she would like her mother to stop bringing up her divorce and shaming her about it),” Wright notes. “These kinds of conversations are not necessarily easy, but I do think they are critical for healthy boundary setting with our families.”
Setting Boundaries With Your Kids
Of course, our parents and siblings aren’t the only people who can push, push, push. If you have kids, you know they test their limits. And setting firm boundaries can be even harder when you take one look at their darling faces with their puppy dog eyes. But while you clearly have to give more to a helpless infant than you do to your 30-something sister who can’t seem to stop blowing up your text messages, even setting boundaries with children is possible…and necessary. Setting those, however, often starts with you. Yes: you. Are your kids trying to set boundaries with you that you waltz right over? It happens, even with the best, most well-intentioned parents, Tessina says. “You can breach boundaries with your children by snooping in their private affairs without good reason, not allowing them to grow up, treating them like babies,” she says. Other sins: “Doing too much for them—for example, getting too involved with their homework and doing it yourself instead of just helping them think it through—and expecting them to live up to your expectations and aspirations without considering their own dreams,” Tessina notes. How often have you heard that kids learn by example? That’s especially true when it comes to setting boundaries. “To give them boundaries with you, insist that they treat you with respect, and set the example by respecting them,” Tessina says. Walfish likes to use this common parent “mistake” as an example of how setting boundaries helps not just us but our kids: “Many teens and young adults have become anxiously attached to their electronics including [the] computer, iPhone, smartphone, iPad, and so on. The more you check your device, the more fuel you are feeding this addictive behavior and revving up versus winding down to go to sleep.”
As a solution, Walfish suggests, “Create your own reasonable curfew/bedtime. Make a solemn commitment to turn off all electronic devices at curfew time, then turn them back on in the morning. You will begin to develop confidence and security knowing your messages, texts, and emails are there, secure, and waiting for you to retrieve the next day.”
Setting Boundaries With Friends
Dinner’s over, and the check shows up. Your three friends want to split the check four ways, but you scooted in after work, meaning you missed the pre-dinner cocktails…and you’re driving, so you skipped the after-dinner drinks, too. What do you do? Financial boundaries are a common issue for friends, Wright says. “For instance, when you have two girlfriends, one with a lot of disposable income and preferences for girls’ weekends away and fancy meals out, and another girlfriend who really enjoys spending time with her friend but who is on a stricter budget, often a need will arise for the friend who is on the stricter budget to set reasonable expectations with her other friend about what she can spend, how often they can go out together, and maybe negotiate finding low-cost or no-cost things to do together,” she notes. Again, self-reflection matters here. You have to determine where and how you feel like your boundaries are being crossed and what you’d prefer happen instead. Then speak up! “If you say ‘no, thank you’ several times, then gently tell the person you don’t like what they’re doing, that it makes you uncomfortable, and they still don’t get it, then you need to sit them down and tell them you will not allow them to do that to you,” Tessina suggests. “For example, if a friend borrows money or lets you pay for lunch all the time, you can say, gently, ‘I think it’s your turn to buy lunch today’ or ‘I really need you to pay back the money you borrowed.’” It it doesn’t work, you may have to be blunt. “Say, ‘I think you’re taking advantage of me financially, and I can’t be your friend if the situation doesn’t improve,’” Tessina says. “‘So, I’m sorry, but I’m not going to lunch with you anymore unless you buy, and/or I’m not lending you any money.’” It may sound scary to throw out an ultimatum, but this comes back to the self-reflection: Is this boundary important to you? “Hopefully, your friendship is strong enough to tolerate you setting a boundary and having your own needs and wants, and hopefully, your friend will be able to honor that,” Wright says. At the end of the day, that’s what all boundaries come down to. You deserve to be treated well, and you deserve people in your life who are willing to respect that. [related article_ids=1000278]
Whether it’s athletic performance, mental stamina, or emotional well-being, there’s no denying the impact of food. It’s no wonder, then, that so many badass women prioritize meals that work for them, choosing foods that will bring them the energy, nutrition, and satisfaction to continue in their badass ways. Of course, health doesn’t have to—and often should not—look like the menu from an elite detox retreat. Happiness, balance, and success almost always look less glamorous than they appear on Instagram. (Artful rose latte made from raw dairy, coconut nectar, bee pollen, and crushed rose petals, anyone?) To paint a clearer picture of the diverse ways go-getter women are fueling their workdays, HealthyWay asked for a peek into the menus powering the daily grinds of a fitness trainer and model in Toronto, a mother and pastry chef in Little Rock, and an Olympic athlete and consultant in New York City. [Editorial note: These interviews have been edited for length and clarity.]
Edith Werbel
Edith Werbel is a Toronto-based certified personal and group fitness trainer, model, entrepreneur, and “crazy cat lady” with a very informative fitness blog and a BootyFull training program that promises a more shapely backside in eight weeks. How long have you worked as a fitness trainer and a model? My first job out of university was an office job—and I hated it. I thought to myself “what’s the opposite of this s**t?” And that’s how I became a trainer! I’ve been a full-time trainer for about eight years now, and I’ve modeled for more than 15 years. I started as a fashion model in my teens and have since transitioned to more fitness modeling.
How would you describe what you do? The pros: I practically get paid to stay fit, have fun, and hang out with cool clients all day. And what’s more, I feel I genuinely help people, and it’s incredibly rewarding. The cons: The hours are long, the work unstable, and it’s very tiring in more than one way. What are you most proud of accomplishing so far? I think the one thing I’m most proud of is my BootyFull eight-week glute training program that I sell on my site. Glutes are my area of specialty, and I’ve helped shaped many a beautiful backside. I’m proud of this program I’ve put together that is both popular and effective and helps pull in some extra passive income. What are three terms that pop in your mind when you think of your eating philosophy?
Intuitive, enjoyable, and healthy
Edith’s Daily Grind Menu
Breakfast
I start each morning with a coffee protein shake: coffee, coconut water, half a banana, and a scoop of vanilla protein powder. It’s a pretty light breakfast. I look forward to it every day and it keeps me fueled for a workout.
Lunch is usually after my workout and usually consists of a salad with chicken.
Dinner
And dinner again is often a protein with some roasted vegetables. I eat healthy and moderately most of the time, without overly obsessing or restricting myself. Once a week, I have a properly dirty meal of something like a burger and fries.
Zara Abbasi
Zara Abbasi is a lawyer, pastry chef, entrepreneur, and mother of three living in Little Rock. How long have you been a lawyer, pastry chef, mother (and any other amazing things you are up to)? I graduated from law school in 2013 and have been a pastry chef for five years. I have not had any professional training in the culinary department so I feel like maybe the title of pastry chef may be too important for me. I have been a mother for nine years now, and out of all the hats I wear, that is by far my favorite. I do all these “amazing” things for my kids so that they can believe in the positivity of this world and can see that someone who works hard can achieve anything. How would you describe what you do? I’m a Jane of all trades. I love working different positions and learning about the world through the different challenges placed before me. But if I had to describe who I am at heart, it’s an entrepreneur.
What are you most proud of accomplishing so far, and what do you hope to someday accomplish? Professionally, I’m really proud of finishing law school and passing the bar. I had two of my kids while I was in school and there were days I felt I would never pull through. I love being on the other side of that feeling, seeing how all the hard work paid off. Creatively, I’m so proud to have made a name for myself in our small city by throwing caution to the wind and following through with my creative visions. It’s been remarkable to see how supportive people can be when you put yourself out there. Physically, I’m proud of taking care of myself. I used to put my health and well-being last like most women do. But this year, I’ve made it a priority to get enough sleep, drink plenty of water, exercise, and most importantly, say “no” and guard my mental energy. What I hope to accomplish: I hope that the hard work I’ve put forth in my business venture really pays off and I’m able to create a sustainable line of products that makes the business successful. What are three terms that pop in your mind when you think of your eating philosophy? Balanced, fun, homemade
Zara’s Daily Grind Menu
Breakfast
I have a pretty erratic schedule. I have a small 10-month-old baby, so I tend to follow her lead on the day sometimes. Breakfast usually consists of a cup of chai, first and foremost. I feel it has the same effect on me as does a cup of coffee on most other people. I find that I cannot start my day without it. When I have my first cup of chai, it’s usually when I’m making some breakfast for the baby and simultaneously checking emails and messages. When it is my turn to eat, I usually stick to pretty basic breakfast staples such as oatmeal, eggs, and a fruit. I change up the type of eggs based on my mood but find that I like a healthy combo of both protein and carbs.
Lunch
For lunch, I usually have more time to myself, because it usually coincides with the baby’s nap. This is where I really like to take care of myself. I usually make myself a salad of some sort. I’ve been known to stock my pantry and fridge with ingredients to make no less than seven varieties of salad at any given time. It makes lunch less boring, and [having] the staples on hand keeps me from noshing on things I probably shouldn’t. I follow up my lunch with plain Greek yogurt (FAGE is my absolute favorite) with a little brown sugar sprinkled on top.
I usually snack in between lunch and dinner and head to our dry pantry for those snacks. I find myself going to pretzels, cheddar popcorn, and roasted nuts around that time because I find I need something salty before I need anything sweet.
Dinner
For dinner, I like to plan pretty elaborate meals sometimes. Some nights we’ll have handmade pasta and meatballs, other nights we’ll have a full French three-course meal including coq au vin, roasted vegetables, and crème brûlée. And then on other nights, we will have something simple like chicken and dumplings or a pot of chili. We like to keep dinner interactive with the kids and keep it rotating so we don’t fall into meal ruts.
Nzingha Prescod
Nzingha Prescod is a foil fencer—a 2012 and 2016 U.S. Olympian, a 2015 Senior World Championships bronze medalist, and four-time world champion—and a consultant for a Big Four accounting firm in New York City. How long have you been a professional athlete? I have been on the senior national team for nine years—through high school, college, and right now as I balance my athlete life with a career in business. I’m a consultant at EY [formerly Ernst & Young], so my schedule is a bit packed. As the games approach, I’m looking to dedicate more time to fencing and everything that comes with it (speaking engagements, photo shoots, clinics, etc.).
How would you describe what you do?
Consulting is really mastering learning on the job. I am aligned to the data analytics practice so I’m primarily assigned to projects where my team helps the business structure their data and report/present it in the most intelligible way. Every client has different data and systems, so each engagement requires different skills! What are you most proud of accomplishing so far and what do you hope to someday accomplish? I’m most proud at any moment I overcome self-doubt, especially in uncomfortable situations, i.e., competitions! Every time me or my team has medaled at world championships, I’ve been able to affirm to myself for the entire day that I am capable. I hope to continue sharing what I’ve learned through sport and opening doors for children to have similar opportunities and experiences as I did. What are three terms that popin your mind when you think of your eating philosophy? Balance, moderation, and experimenting!
Nzingha’s Daily Grind Menu
Breakfast
If I have time to eat a bowl of cereal I’ll have Alpen and Honey Bunches of Oats with skim milk. I always add in a couple of walnuts and coconut flakes so my bites are more exciting. I really look forward to it most days when I wake up. If I am heading in to the office, I’ll get a bowl of oatmeal with peanut butter, granola, blueberries, brown sugar, raisins, and coconuts flakes in the cafeteria. If I’m looking for something more savory, I’ll have bacon, egg whites, and pepper jack cheese on multigrain bread. If I have an early workout and need some sustenance quickly, I’ll have Belvita breakfast cookies with Greek yogurt. Whatever I’m having, I make sure it’s balanced between protein and carbs. I switch my carb intake for breakfast depending on my activity for the day. So I’ll have less cereal or only one slice of toast if I’m not as active that day.
Snack
If my meal was more than two or three hours before my workout, I’ll have a snack like apple or banana with peanut butter, seed crackers with hummus, or piece of banana bread. If my meals aren’t awkwardly spaced I may just have some fruit to snack on throughout the day. Post strenuous workouts, I’ll have a scoop of protein powder with skim milk to promote recovery and prevent soreness.
Lunch/Dinner
For lunch and dinner I try to have some form of vegetables in both meals. I aim for half a plate of veggies, quarter protein, quarter carbs. This isn’t always the case, but whenever a meal is heavier on one spectrum, I try to even it out later in the day!
Dessert
I have been eating a lot of Oreos (no cream) and milk!
Takeaways: Protein, Veggies, Enjoyment, Balance
As you can see, there are a handful of common threads running through the menus. All of these women prioritize protein and vegetables, they consume fruit in at least one of their meals, they talk about enjoying something that they eat every day, and they aim for balance, whether between macronutrients like carbohydrates and protein or nutrient-dense foods and “junk” foods. Most of them also mention hydration and regular exercise. This is smart living. As we know, water is literally life, and the benefits of exercise are as infinite as the internet. It’s smart nutrition, too. “Protein is essential for building and maintenance throughout the body,” registered dietitian Christeena Haynes (full disclosure: also my sister) tells HealthyWay. “Vegetables, fruits, and other complex carbohydrates are the body’s largest source of energy and provide fiber, vitamins, and minerals the body needs to keep things running smoothly. Fiber and protein also help you stay fuller longer, meaning you’re less likely to overeat and fill your body with empty calories.” This balancing of proteins and carbs mentioned gives “your body what it needs to function well…so you’re not overeating carbs, which affect blood sugar levels more,” says Haynes. What’s more, some research suggests that the combo may be better suited to improving athletic performance and recovery than carbs alone. The fulfillment these women seek in their noms is also good practice. “If you don’t enjoy what you’re eating, just from my own experience, you’re probably not going to maintain what you’re doing,” says Haynes. Beyond the intuitive component of eating bites you find exciting, it also makes physiological sense. In his book The Gospel of Food: Everything You Think You Know About Food Is Wrong, sociologist Barry Glassner references a study from the 1970s that suggests we might actually absorb more nutrients from foods that please us. “In one of my favorite studies, Swedish and Thai women were fed a Thai dish that the Swedes found overly spicy,” Glassner wrote. “The Thai women, who liked the dish, absorbed more iron from the meal. When the researchers reversed the experiment and served hamburger, potatoes, and beans, the Swedes, who like this food, absorbed more iron. Most telling was a third variation of the experiment, in which both the Swedes and the Thais were given food that was high in nutrients but consisted of a sticky, savorless paste. In this case, neither group absorbed much iron.” We’d love to see a more recent reproduction of the above study, but until then, we’ll stand by one takeaway: Pursue pleasure in your diet. It’s easy to let the prescriptiveness of “healthy eating” erase desire. Nutrition does not equal dull and flavorless meals. The way food looks and smells, its taste and texture in your mouth, how it makes you feel after you eat it, and the rituals surrounding mealtime—these are part of living, and they’re worth your attention. Stay hungry, boss Bs.
Cooking salmon is one of those things that sounds harder than it actually is. Is it different from cooking meat? Yes, completely. Will you find yourself making salmon multiple times a week once you’ve tried these methods? Absolutely! The cooking methods in this article are perfect for beginners because they require very little in terms of ingredients, equipment, and time. The first step? A visit to the fish counter!
The Fish Counter (the Beginning of a Beautiful Friendship)
Your local fish shop or fish counter at the grocery store will almost always have the freshest salmon. The salmon on display should smell fresh and faintly briny; an overly fishy smell indicates that it’s past its prime. Don’t be afraid to ask questions! Fishmongers are more than happy to give you cooking tips and prep suggestions, and they can help make your life easier by removing bones and skin (especially if you call ahead to place your order).
Farmed vs. Wild Salmon
As a general rule, it’s the safest bet to opt for wild salmon over farmed salmon. Farmed salmon has a mixed reputation. Critics say that salmon farms have been shown to have detrimental effects on both the fish themselves and the ocean at large. Farmed salmon is more likely to carry diseases (and to potentially spread those diseases to wild salmon if they escape their pens). There are also environmental concerns about the chemicals that are used to treat farmed salmon. That said, as farming methods have changed,some varieties are considered safer than others. And not everyone has access to wild salmon, so buying farmed fish may be the only option in some areas.
A Quick Reminder of How Nutritious Salmon Really Is
An incredibly versatile protein, salmon is high in heart-healthy omega-3 fatty acids (which are thought to contribute to healthy brain and cardiovascular function). Salmon is also a good source of vitamin B12, selenium, and niacin. Vitamin B12, found most commonly in animal-based proteins, is essential for blood cell and nerve health and the production of DNA. Selenium, a trace mineral, is crucial for healthy thyroid function. Niacin lowers cholesterol levels and cardiovascular risks.
Prepping Salmon for Cooking
The best practice when cooking salmon is to either cook from a fresh fillet that hasn’t been frozen or to cook directly from frozen form. Since salmon is so perishable, it can be risky to attempt defrosting before cooking. Use fish tweezers (such as theseKotobuki Japanese fish bone tweezers) to remove any pin bones left in the flesh. Resist the urge to rinse fresh salmon under cold water, as this can potentially splash bacteria all over the fish—or even contaminate your sink or other items in your kitchen. Use a paper towel to pat the fish dry; the drier the surface of the salmon the better for searing over high heat. Once the salmon has been thoroughly dried, it’s time to get cooking!
Avoiding Overcooking Salmon
Overcooking is often the biggest fear people have when it comes to learning how to cook salmon. Although it’s true that salmon overcooks easily, the trick is to remove it from the heat just before you think it’s done. LaDonna Rose Gundersen, an Alaskan fisherwoman and author of My Tiny Alaskan Oven, Salmon, Desserts & Friends, and The Little Alaskan Salmon Cookbook, offers these words of advice for beginners: “Do not overcook salmon, and remember it continues to cook when you remove it from the heat. Better to undercook it slightly than to overcook it.” Salmon is cooked when it reaches an internal temperature of 145° F. Aim to take it off the heat at 140° F and let the residual heat do the cooking in the last few minutes before you check the internal temperature again. Salmon that has been properly cooked will be opaque throughout and will flake easily with a fork.
Sides and Wine: What goes with salmon?
Diane Morgan is the author of the best-selling cookbookSalmon: Everything You Need to Know + 45 Recipes and a huge fan of this versatile fish. When it comes to pairing with wine, it’s all about what’s in season at any given moment. Wine-wise, salmon and pinot noir are a lovely pairing, as is true for a Beaujolais. That said, an Austrian grüner veltliner is terrific if the fish will have a smoky flavor. When tomatoes are at their peak, I pan roast salmon and serve it with sautéed green beans, yellow pear tomatoes, and drizzle it with a homemade basil oil. That dish is grand with a French white Burgundy or Orvieto. Salmon is so versatile that it can also take on Asian flavors, creamy sauces like an aioli, or Mexican accents as in grilled salmon tacos with a chipotle sauce. Gundersen likes to pair salmon with classic comfort food. “This sounds crazy, and yet simple baked beans pair well with [pan-seared] salmon. …Or, a nice Caesar salad or asparagus roasted alongside the salmon.” Wine and beer that is slightly acidic can stand up to salmon’s assertive flavor, while buttery wines like chardonnay complement salmon’s milder flavors.
How to Cook Salmon
Pan Searing Salmon in a Skillet
Whether you pan sear salmon in a skillet exclusively or you finish the fillet in the oven, the secret to crispy skin remains the same: plenty of heat and patience.
Yields:
2 servings
Ingredients:
2 center-cut fillets about 1” thick (use fillets with a uniform thickness for best results)
2 Tbsp. grapeseed oil (or anotherneutral oil with a fairly high smoke point)
Kosher salt
Freshly cracked black pepper
Special equipment:
Paper towel
Sharp chef’s knife
Heavy skillet (either cast iron or stainless steel; it should be oven safe if you choose to finish the salmon in the oven)
Remove the salmon fillets from the fridge 15 minutes before cooking. Carefully pat all sides down with a paper towel—the drier the salmon the crispier the skin.
Using a sharp chef’s knife, make four shallow cuts (aim for a depth of ¼”) diagonally across the salmon skin. Repeat in the opposite direction so that you end up with a crosshatch pattern. This extra step will allow the salmon to lie flat over high heat and on your plate (otherwise the skin has a tendency to curl under).
Generously season the salmon fillets with kosher salt and freshly cracked pepper.
Add the oil to the pan and heat over medium-heat high until the oil is just beginning to shimmer. Resist the temptation to add the salmon before the pan preheats!
Using long-handled tongs, carefully add the salmon fillets skin-side down to the pan. Cook the salmon for 4 minutes undisturbed (again, resist the temptation to move the fillets around in the pan or flip them after only a moment or two).
Carefully flip the salmon fillets over using a fish spatula and cook for another 3 minutes. The salmon should feel firm but not dried out. Remember, it’s always a good idea to remove the salmon from its heat source just before it’s done, as the residual heat will continue cooking the fish.
Serve the salmon fillets with the skin on while still hot.
From skillet to oven method:
Preheat the oven to 350° F.
Follow steps 1 to 4 exactly as described above.
Gently place the salmon fillets in the hot oil skin-side down and cook for 2 minutes. Carefully turn the fish skin-side up with a spatula and cook for 2 more minutes.
Transfer the hot skillet to the preheated oven and cook the salmon for another 8 to 10 minutes or until the fish flakes easily and has turned opaque.
Perfect pairing:
Pan-seared salmon is a great match for a crunchy broccoli slaw dressed with soy sauce, sesame oil, and rice vinegar. A bottle of cold, crisp lager with an optional squeeze of lime is all that’s needed to round out the meal.
How to Poach Salmon on the Stovetop
Poaching is an elegant, easy cooking method that results in perfectly flaky, coral-colored salmon. This method uses white wine, but feel free to use water or fish stock in its place.
Lightly season the salmon fillet with kosher salt. The skin can be left on or removed (many fish counters will do this free of charge).
Add the wine, dill, parsley, scallions, and lemon slices to the sauté pan along with an extra teaspoon of salt.
Set the salmon fillet on top of the aromatics and fill the rest of pan with cold water so that it just covers the salmon.
Bring the poaching liquid to a rolling simmer over medium-high heat. Immediately turn down the heat to medium-low and place the lid over the salmon.
Allow the salmon to gently simmer in the poaching liquid for 5 minutes. Check to make sure the salmon is opaque (give it another 30 to 45 seconds if not) and carefully remove with a fish spatula.
Perfect pairing:
Poached salmon can be served hot or at room temperature and tastes particularly delicious when served with steamed snap peas and asparagus. Poached salmon can also be served chilled as part of a green salad or cold grain dish. Enjoy the rest of that pinot gris used in the poaching liquid; its slight acidity is a fantastic match with oily fish.
How to Grill Salmon on a Plank
Morgan is a huge fan of grilling salmon using the plank method. In fact, it’s the only method she’ll use for grilling salmon. “If I had to name my absolute favorite way, it would be to grill salmon a la plancha* or on a cedar or alder plank. I never grill salmon directly on the grill grates because the delicate flesh inevitably sticks to the grill,” she says. To get started with this method you’ll need a wooden plank (preferably cedar) that has been soaked in cold water for several hours.
Yields:
2–4 servings
Ingredients:
1–2 large salmon fillets, ~1 lb each.
Olive oil
Kosher salt
Freshly cracked pepper
Special equipment:
Wooden grilling plank (like these cedar grilling planks fromGrill Gourmet)
Grill (gas or charcoal)
Fish spatula/turner
Soak the grilling plank for 2 to 4 hours in cold water.
Heat the grill to medium heat and arrange the pre-soaked grilling plank directly on the grill rack.
Brush the salmon with olive oil and season generously with salt and pepper.
Carefully place the salmon on the grilling plank. Close the lid and cook the salmon for 12 to 15 minutes, depending on the size of the fillet.
Remove the cooked salmon from the plank. It should separate easily from the skin. Serve while hot.
*A la plancha is a Spanish cooking technique seldom seen in North America. It involves cooking food on a flat-top metal grill that resembles a griddle.
Perfect pairing:
Classic barbecue sides like corn on the cob and grilled veggies are right at home next to salmon cooked via the plank method. A mellow lightly chilled pinot noir will complement the salmon’s buttery flavor.
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Nothing guarantees a dramatic, viral response quite like posting about a controversial parenting choice on social media. Parents of the internet love to share their feelings about everything from breastfeeding to wrangling rebellious teens, and a single post on Instagram is enough to create a massive response. iStock.com/Wavebreakmedia That’s exactly what happened when Katie Price, an English television personality and mom with 1.8 million followers on Instagram, shared pictures of her infant daughter in 2016. In the pictures, her daughter is sporting brand new earrings, and her followers had a lot to say about her choice. One photo, captioned “Gorgeous Bunny bops,” has since received nearly 7,000 likes and numerous comments debating baby ear piercing. Some commenters went as far as to accuse Price of child abuse.
https://www.instagram.com/p/BBNc1_SyR4E/?utm_source=ig_embed “…it’s pointless pain for what?” commented @chloeforde6. “Children should be allowed to communicate what they need…hopefully the UK will review the laws around this.” Other users took to Price’s defense, calling baby ear piercing a normal practice and sharing their own stories of piercing their kids’ ears. One mom, posting under the username @mommajosieb, shared that her daughter’s ears were pierced at her pediatrician’s office. iStock.com/Kuzmichstudio Another user, @shann_fitz, shared that her mom had her ears pierced as a baby, and she said she was glad for the experience. “I can’t thank her enough because I wouldn’t have anything else pierced cause I’m scared,” she wrote. Price isn’t the only mom to get negative attention for the choice to pierce her baby’s ears. In 2017, a video of an infant getting their ears pierced was shared on a page devoted to piercings; it received 3.6 million views and a landfill of negative comments accusing the mother of child abuse. The video has since been removed, but the controversy lives on. Viral posts like these draw attention to a longstanding debate—are baby ear piercings a harmless practice, or are they unethical acts performed before the child can consent?
Are piercings traumatic for infants?
The main argument for those who criticize the choice to pierce an infant’s ears is that it is a traumatic experience for children. Because it is a painful experience, many believe that children should be allowed the opportunity to consent to the procedure. This means waiting until the child is older, perhaps in their teens, when they can weigh the decision themselves. As it turns out, child development professionals are pretty split on the debate. “The actual memory of painful procedures such as piercings may be forgotten, but that does not mean that the trauma of the event is without psychological consequences for little children,” says Elizabeth Berger, MD, the author of Raising Kids with Character, who personally believes that piercings should wait. iStock.com/damircudic “This is an area which is not fully understood scientifically, but most experts feel that children should be spared pain whenever possible.” Mayra Mendez, PhD, a licensed marriage and family therapist, takes a different stance. She notes that infant ear piercing has been practiced for thousands of years by some cultures, and she doesn’t see the evidence that there is any lasting trauma associated with the practice. “Do we see long-lasting trauma effects or anything that’s notable to speak about in terms of compromising emotional regulation? I have not seen anything along those lines, but that doesn’t mean it doesn’t exist,” she says. iStock.com/Kosamtu Sharon Somekh, MD, a pediatrician, parenting consultant, and founder of parenting resource Raiseology.com, shares her own experience as a pediatrician who has performed many ear piercings in a medical setting. “When piercings are done at a young age, I usually recommend between [the ages of] 4 and 9 months, the babies will not remember it,” she says. “The pain is truly limited to the moment of piercing, and within one to two minutes, babies are usually as happy as they were before.” iStock.com/petrograd99 Somekh warns against waiting until the babies are older. After the baby is a year old, she says, they’re more active, and this makes the piercing more difficult and potentially traumatic.
What are the risks of baby ear piercing?
Piercing your baby’s ears doesn’t come without risks. No matter the age of the child, piercing comes with the risk of infection. The American Academy of Pediatrics recommends that parents wait until the child is old enough to care for their ears themselves, keeping them clean to avoid infection. However, given that the vast majority of piercings take place in a sterile environment, Somekh cites the risk of infection as minimal. iStock.com/FatCamera The development of keloids (the round, solid scars that sometimes develop on earlobes) is also a risk associated with piercing, though they’re most common between the ages of 10 and 20. People who are prone to keloids should avoid piercing their child’s ears, according to John Hopkins Medicine, but if this isn’t an option, they should do it before the child turns 11.
I treat a lot of keloid scars after ear piercing, yet patients are not warned of the risk. Be aware, especially if you have keloids already.
There is also a risk of an allergic reaction. Sensitivity to metals commonly used in earrings, like nickel, are fairly common, according to the Mayo Clinic. Typically, a nickel allergy is characterized by a rash, itching, and blisters.
The Societal Stigma
Infant ear piercings have a long history of stirring up controversy on and offline. In 2015, a petition in the United Kingdom gained serious traction. Petition creator Susan Ingram addressed her plea to the UK’s Minister for Children, calling piercing an infant or toddler’s ears “a form of child cruelty.” Although the petition hasn’t resulted in action, it is still being signed and has reached 86,664 signatures since it was first posted online. iStock.com/ljubaphoto Controversy also occurs on a local, social level. Parents might get pushback from their family or, like mom Jessica Zeehandelar, they might be criticized by their friends or support systems. “I had my daughter’s ears pierced once she turned four months old,” she tells HealthyWay, explaining that she chose that age because she knew her baby wouldn’t be able to tug on her earrings. She wanted to be in control of keeping them clean and free of infection. As she expected, it was a low-drama event. Her daughter cried for less than 30 seconds and still has healthy piercings two years later. What did surprise her was the pushback she received from her online breastfeeding support group.
https://twitter.com/mercedesteresa_/status/959609156540993536 “I had no idea this was such a controversial subject,” she continues. “There were women who were outraged at the mere thought of piercing a baby’s ears. Many of those women claimed that this is the body of the baby, I shouldn’t be making these decisions for her, I should wait until she is older and can decide for herself.” Despite the criticism, Zeehandelar is happy with her choice and is certain she would make the same choice again if she were to add another girl to her family.
Piercing Tradition
Another aspect worth noting is that baby ear piercing is often a cultural practice. For most parents, this isn’t a choice they make on a whim. Instead, they are honoring a longstanding tradition. “[Infant ear piercing] is very much culturally informed,” says Mendez, “and we need to respect the cultural boundaries of the family.”
I'm half Mexican, ear piercing on a baby girl is mandatory at like 3 weeks old. At 7 you're wearing gold hoops.
“It’s such a Latin thing,” Karla Martinez de Salas told Patricia Garcia of Vogue. “In the U.S., it’s more of a coming-of-age thing. But in Mexico, it’s just like, you’re a girl, your ears get pierced in the hospital.” iStock.com/dimarik Infant ear piercing is common in Latin American countries in general, Garcia wrote. Her ears were pierced when she was a few days old, a common practice in her native country of Venezuela. Nadra Nittle, an African American who has had her ears pierced since she was an infant, wrote for Racked that ear piercing is common for girls of color. In her family, it is a practice that extends back many generations.
Keeping Little Lobes Safe
For parents who do decide to have their baby’s ears pierced, safety should be the primary concern. There are risks associated with the practice, but they can be mitigated when parents are educated on safe piercing and upkeep of the piercings. iStock.com/AndreyPopov “For the most part, if we look at cultures that actually do practice baby ear piercing as early as within those first weeks, two weeks of birth, the conditions just need to be right,” says Mendez. Like any piercing, infant ear piercing should be done by a trained piercer in a sterile and sanitized environment. After the initial piercing, parents should clean the piercings twice a day—the Mayo Clinic recommends using soap and water, while the American Academy of Dermatology (AAD) recommends using an isopropyl-dipped cotton ball or swab. Before touching the piercings—some experts, like those at the AAD, recommend twisting the earrings a few times a day to keep the hole intact—parents should always wash their hands.
One additional note: Should you decide to pierce your infant’s ears, go to a professional. Make sure they don’t use a piercing gun (they aren’t recommended by the Association of Professional Piercers for a number of reasons, ranging from the fact that they can’t be completely sterilized to the fact that they can cause blunt force trauma to surrounding tissues), and instead ensure the piercer uses sterile hollow needles.
https://twitter.com/miyataem/status/962173091672707074 In Mendez’s professional opinion, avoiding trauma associated with piercings is all about the diligence of keeping it clean. If the piercing becomes infected, the baby can experience lasting pain and discomfort, and this is much more serious than the initial pain associated with the piercing. iStock.com/Daniela Jovanovska-Hristovska “If the parent doesn’t take care of it, then we complicate the matter,” she says. “But the procedure in and of itself … it’s forgettable. It doesn’t really last as a traumatic memory.” Ultimately, this is an individual decision. Parents can and should be trusted to weigh the risks of practices like baby ear piercing, making the decision they believe is in the best interest of their child.
You might have heard about the link between aluminum in deodorant and breast cancer. It makes for a terrifying headline—after all, more than 90 percent of Americans use some form of underarm deodorant or antiperspirant, and we count our fresh-smelling selves among that number. If there’s something dangerous lurking in our stick of Secret, we’d certainly want to know about it. We looked into the science surrounding the proposed link between aluminum and breast cancer, and we found some conflicting information. Before you throw out your deodorant, here’s what you need to know.
Why is there aluminum in deodorant, anyway?
Most leading deodorants contain some amount of aluminum salt, which prompts the question: Why? What’s a metallic substance doing in your armpit? The short answer is that aluminum is extraordinarily effective as an antiperspirant. It temporarily plugs up the sweat ducts, leaving you with that nice dry feeling that you’ve come to know and love. Deodorant and antiperspirant are separate things; deodorant gets rid of body odor, while antiperspirant attempts to stop sweat from occurring in the first place. Therefore, you can find deodorants that don’t contain any antiperspirant (more on those in a moment). However, if your deodorant does contain antiperspirant, it likely contains aluminum. Few other ingredients work as effectively, and while aluminum-free antiperspirants exist, they’re rare.
Why are some people concerned about aluminum in deodorant?
We can trace a lot of the controversy to a study conducted in 2005 by Philippa Darbre, PhD, professor emeritus at the University of Reading. Darbre, a breast cancer researcher, noticed that cancer was unusually common in the upper outer quadrant of the breast and suspected that deodorant was somehow responsible. “Aluminum is something that has always concerned me [in deodorants],” Darbre tells HealthyWay. “I don’t know whether it’s aluminum on its own, or the mixture, because there are quite a lot of chemicals in there. But the aluminum is a major concern.” Darbre says that she began studying tumor samples and finding aluminum in just about every one of them. “To cut a long story short, there’s aluminum in every type of breast tissue I can lay my hands on,” she says. “There’s aluminum getting into the human breast. Getting in [in] high quantities. Aluminum is not something that our bodies would normally have in them. The question is, is it harmful or is it not? It’s getting in, but what might it do?” Initially, she believed that aluminum was triggering estrogen receptors. Estrogen exposure seems to be a risk factor for breast cancer, so the hypothesis made sense. Today, however, she believes that aluminum is toxic because it causes a loss of expression of BRCA1, which is a breast cancer susceptibility gene. Darbre is also one of the main researchers behind the anti-paraben movement. In 2004, she identified large concentrations of parabens, a type of preservative substance used in various cosmetics (including deodorants), in human breast tumors. “It’s certainly true when people put these solutions under their arms, they’re not just putting a solution of aluminum,” Darbre says. “They’re putting a lot of other chemicals as well, and those chemicals are going to be interacting. There’s a lot of them in there already that can mimic estrogen action as well, and what we’re looking at with all these things is cocktails of chemicals.”
Does aluminum in deodorant cause breast cancer?
Here’s where things get complicated. Depending on who you ask, the aluminum-in-our-deodorants scare is either totally warranted or completely overblown. Currently, the scales are tilted in favor of “overblown,” but cancer researchers tend to agree that more studies would be helpful. A few examples that turned up in our research:
In 2014, the German Federal Institute for Risk Assessment (BfR) recommended regulations to limit the amount of aluminum used in antiperspirants. They also recommended that women avoid using antiperspirants after shaving their armpits, hypothesizing that freshly shaved skin would allow aluminum into the body.
A 2017 scientific review found that “the contention that the use of aluminum-containing antiperspirants promotes breast cancer is not supported by consistent scientific data.” That review also noted that large-scale studies assessing the potential link between aluminum and breast cancer would be beneficial.
We certainly can’t say that aluminum in deodorant is definitively linked with cancer, but we also can’t call this a conspiracy theory; aluminum’s toxicity deserves more research. Currently, though, most authoritative sources we found agree that aluminum is a safe deodorant ingredient, including the National Cancer Institute and the American Cancer Society. We should also note that the U.S. Food and Drug Administration says that current research shows that parabens are safe in cosmetics, including deodorants.
If you don’t want to wear deodorant with aluminum, you’ve got options.
We realize that all of this isn’t exactly a ringing endorsement of the deodorant industry, so if you decide to play it safe, we won’t call you paranoid. Fortunately, you’ve got options. The first and most obvious choice is to stop wearing deodorant altogether. No, seriously: You might not even need it. A study from the University of Bristol found that about 5 percent of people aren’t naturally smelly, thanks to a rare genetic variation (which we’re tempted to call a superpower). If you’re one of the lucky few, you can ditch the deodorant without sending your co-workers fleeing from the office in disgust. Besides, your current deodorant might be doing more harm than good. Some research suggests that regular antiperspirant use has a remarkable effect on your armpit’s microbiome (the bacteria, viruses, and other microorganisms that exist on healthy skin). If that’s the case, you might actually end up being smellier as a result of your deodorant, which obviously isn’t ideal. That’s not to say that you shouldn’t do anything about your odors. “I haven’t used [underarm deodorants] for more than 20 years,” Barbre says. “I use nothing under my arms. I wash with soap and water twice a day, and so far nobody’s complained. I believe the more you use, the more you need.” If you’re not sold on that solution—and yes, we realize it’s a hard sell—consider aluminum-free deodorant options from brands like Tom’s of Maine, Native, Origins, and Schmidt’s. Note that some of these brands also offer deodorants that do contain aluminum, so read the ingredient list carefully. If you want to get away from aluminum but you still want to stop the sweating, check out aluminum-free antiperspirants from brands like HyperDri, which uses tiny proteins called peptides instead of aluminum salts. Be prepared to pay for this state-of-the-art sweat tech though. Finally, remember that cancers are complicated. Dozens of risk factors can influence your risk of developing breast cancer, and things like family history, age, and alcohol use are certainly more significant (and more widely accepted) factors than deodorant use. Keep that in mind the next time you hear that a certain substance or ingredient “causes cancer.” Chances are good that the actual science is a whole lot more complicated than that.
For three months, I sported 15 pairs of leggings around the city. Some tagged along to my favorite yoga studios for power vinyasa and heated hatha flows. Others were sidekicks for a bit more heavy weightlifting, running and hiking through my favorite local parks, traveling across the country, yoga teacher training, and nibbles at my favorite local eateries. Suffice it to say, I used the past several months to find out just how compatible each pair was with my wildly unpredictable lifestyle.
The Ultimate Legging Test
As a retired lululemon educator, avid fitness enthusiast, yoga teacher, and certified personal trainer, I’ve been in the legging game for a while. Leggings are the one constant in my ever-changing wardrobe, and finding dependable, quality options that accommodate my many endeavors has become a bit of a specialty. Through this project, I get to share this niche with you—my fellow women pursuing the perfect pair of black stretchy pants to support you as you conquer your next sweat sesh, athleisure adventure, and whatever else your day has in store.
Criteria to Consider When Shopping for the Best Workout Leggings
Material
You may have noticed the exceedingly wide range of activities listed above. Well, for each one, there’s an ideal legging material. Unfortunately, the best leggings for a slow yoga flow won’t typically be conducive to your weekend WODs at your favorite CrossFit box. While some materials tend to feel like a traditional legging, boasting that familiar cottony-soft feel, others have a notably sleeker finish. With this, we tend to see a shift from matte, brushed fabric to a silky, cool weave. These differences reflect a number of factors that are important to consider. Moisture-wicking properties, for example, are highly variable and tend to be most effective in workout leggings that have a silkier finish. This technology will help the leggings remain dry during circumstances that are sure to create quite a bit of sweat. Bikram, anyone? Four-way stretch is another characteristic that I took into consideration while evaluating each of the leggings I tested. This is present when a legging can easily stretch in both directions: crosswise and lengthwise. Many leggings with spandex blends offer this feature, and let me tell you, it’s a must! The wash and care instructions are yet another detail worth considering. Some workout leggings require a bit more love and patience than others. While this may not be a deal breaker, it’s nonetheless worth considering prior to making a purchase. Clinginess is a major factor as well! Have you ever had a pair of leggings that always looked as if it had picked up every fleck of lint or dog hair within in a 10-foot radius? Certain materials tend to latch onto particles more than others, and more often than not, these are the same cottony soft fabrics we love lounging around the house in. Others, though, are seemingly repellent and can make a great pick for travel days and pup walking. Last but certainly not least, the sheerness of material can often be the deciding factor when it comes to purchasing a new pair of workout leggings. Whether you’re hanging out in downward dog, whipping through a few snatches, or chasing your precious toddler around the kitchen, the material of a legging determines whether or not you’ll be bending over without hesitation. Some fabrics, quite embarrassingly, fall short.
Rise
Where should the waistband of your leggings fit? Well, truth be told, it’s up to you and your personal preference! Of course, many women love their low-rise pairs, but it seems the majority of companies are gravitating toward designing workout leggings that boast high-rise waistlines. Is this high-waist fit better? Not necessarily, but they certainly leave you feeling far more hugged and supported. There’s also the undeniable fact that high-rise waistbands create the illusion of an hourglass figure for even those with square torsos—myself included. lululemon Note that within the realm of the high rise, there are still variations. High-rise for one brand may mean two inches below the belly button, while other brands’ high-rise leggings reach up toward the sternum, resulting in a dramatically different look and feel.
Length
Leggings offer just as many options for length as they do for rise! There are pairs that sit around the ankles, others that fit snug around the lower calf, and still more that land either right above or just below the knee. I’ll be referring to these as full-length, ⅞ length, and capri throughout my reviews. Preferences for each of these will depend largely on an individual’s height. As a petite woman, my personal collection features many of my go-to ⅞ length leggings. Athleta Full-length leggings often have extra fabric that gathers around the ankles of shorter gals, which certainly isn’t always an issue! With that said, this may not be conducive to activities like high-intensity spinning. Capris are an obvious fix to this, with a much shorter length that’s perfect for sweaty pursuits that call for a bit more breathability. Not all of us enjoy this “half-pant” look though, and if that’s the case for you, the ⅞ length will help you inhabit the middle ground with enviable style.
Paneling
Ah, the perks of mesh detailing. Aside from the aesthetic advantages we’ve all seen and loved, mesh paneling also offers a degree of technicality to a pair of leggings. In many cases, companies include this feature to improve the breathability of the pant. Of course, some workout leggings offer far more assistance in this department than others. Athleta When meshing is present in a pair of leggings, it’s important to understand how this could potentially affect their fit, stretch, and comfort. Various brands have mastered high-quality flexibility, but others manufacture leggings that are far more likely to snap at the seams around less expertly-executed mesh paneling when they’re pulled up the body. With aesthetics in mind, let’s also remember that meshing is hella cute in the gym but not always ideal for everyday wear. If you’re a feisty mama who loves the look of skin shining through those peek-a-boos, don’t let me stop you! Many of us, though, prefer a solid fabric look for our athleisure pursuits and lounging around the house. Ultimately, the look and feel of mesh paneling is something to keep in mind as you consider what you can comfortably wear your leggings with and where you want to sport them.
Pockets
Side pockets, waistband pockets, zippered pockets—all the pockets. Given our countless gadgets, many brands are creating leggings that offer several different ways to carry our necessities. Side pockets are particularly effective for stashing phones during workouts or errand runs, while waistband pockets are better suited for cash, IDs, cards, and loose keys. lululemon Zippered pockets can be used in a similar fashion but with an added security measure to ensure your valuables won’t slip or fall out during any intense movement. (Because no one wants to replace an iPhone screen, am I right?) If you like keeping your items on your body (literally), this is one feature that you won’t want to dismiss.
Everyday Wear
With each of these characteristics carefully considered, there’s still one more important feature to add to the list. Despite the hundreds of leggings gracing the market, not all conform well to daily wear. Details like the fabric quality, waistband rise, length, paneling, and pockets can all affect how well a legging fits into your wardrobe, weekly routines, and travels. If you’re a woman who’s constantly on the go, this is an important criterion to keep in mind. On days you find yourself rushing from the yoga studio to lunch with your girlfriends, a dependable pair of leggings that goes just as well with your favorite sporty crop as it does a cozy button-down is simply non-negotiable. If this scenario sounds all too familiar, it’s easy to see why the level of comfort and the overall look of the pant are also worth considering!
Requiring greater flexibility than any other style of workout tight, the right pair of yoga leggings must blend comfortable fabric with a reliable, solid finish. In my frequently changing world, they also need to support me in each of my yogi pursuits: from the slowest yin flows to the most upbeat power vinyasas (and everything in between)!
These leggings offer a goddess warrior squat-proof, naked-feeling fit and super-cute aesthetics. Merging heavenly soft material with side pockets and mesh cutouts for both functionality and style, these leggings are the ultimate game changer. Athleta Material: You’re sure to notice this feature as soon as you slide this legging on, but the Salutation Tight is made with highly breathable material. This airy, thin fabric wicked away the possibility of any lingering sweat during class. The all-too-common dilemma of visible sweat spots? Not an issue with this legging. The overall fit is remarkably comfortable: I did not experience any chafing or excessive compression along the seams of these yoga pants. After taking them off, there wasn’t a single hint of residual indentation down my legs. Athleta’s mesh is far more flexible than what you’ll find in many other pairs. In fact, it moves with the legging during the wildest yoga sequences. The matte black material denied any possibility of sheerness. It held up throughout my widest prasarita padottanasana and wasn’t shiny in the least, which I loved. Despite the clinginess that often accompanies luxuriously soft leggings, the Athleta Meshblock Pocket Salutation Tight was essentially anti-clinging and anti-pilling. No visible pup hair despite our tightest early morning snuggles. What’s more, according to Athleta’s website, the Salutation Tight can be machine washed and dried, which is a definite win for the modern yogi. Rise:Thanks to a high-rise waistband that hits just below the belly button—and the already mentioned soft matte material—flowing through a vinyasa class in these yoga leggings combines comfort with undeniable style. The waistband lays flat and never gathered beneath my form-fittinglululemon Cool Racerback. Throughout each of my yoga classes, the high-rise waistband successfully resisted folding and bunching. Length:The Meshblock Salutation Tight comes in regular, plus, petite, and tall sizes, meaning you can find the perfect length for your yoga flow. I wore the regular tight with a 26” inseam for reference. Paneling:The strategically placed mesh blocks flatter a woman’s natural curves and contribute to breathability, making these great go-to leggings for hot and power yoga flows. With that said, be sure to remove them after heated classes. Although they are moisture-wicking, no one enjoys a clammy feeling after 90 minutes of perspiration. Pockets:These yoga leggings feature a waistband pocket that’s useful for non-clunky items like cards, cash, or a loose key, although I wouldn’t recommend using it for any such items during a flow. A nagging poke into your abdomen isn’t necessarily conducive to a moving meditation. Walking into my local yoga studio, I was pleased to find that the side pockets easily accommodated my iPhone 6s during the quick commute. Everyday Wear: Not only do these leggings afford you the opportunity to move through your day freely—you’ll also look good doing it! After my most zenned-out (non-heated) yoga flow, I threw on platform Vans and a boxy striped crop to give the femininity a bit more ’90s edge, then grabbed a casual dinner with my beau in the city. Considerations: If you’re looking for cellulite-concealing compression, this won’t be your ideal pair of yoga pants. A thicker, slightly sleeker fabric would be your best alternative. As mentioned, the sweat I’d worked up during the 108-degree dates with my mat resulted in a noticeably moist feeling. I loved the comfort mid-class but made sure to change into my breezy romper before heading out to my favorite coffee shop. With that said, the general breathability isn’t quite enough for a quick transition from the studio to your next activity.
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If you’re looking for a legging that boasts the same level of comfort, tummy-hugging waistband, and naked-feeling fabric without the mesh paneling, then the lululemon Align Pant is the perfect option. Made with a nearly identical material, the cut-outs are the only detail that distinguishes the winning Athleta Meshblock from this deserving runner-up. lululemon The softness of the lululemon Align Pant is coupled with similar moisture-wicking properties, a small pocket in the waistband, and a variety of lengths to choose from depending on your stature. On days when I knew I’d be rushing from one activity to the next, this was the legging I reached for first! As cute as mesh can be, it isn’t always my desired look when running errands or headed to a mid-afternoon kombucha date. Wanting more deets about this flattering legging? It’s my clear winner in another category, so read on as I’ll discuss the Align Pant in greater detail below.
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Unlike yoga leggings, running tights have yet another crucial dimension to consider: compression. The right pairs will often be designed with material that contributes to a sturdier sensation and boasts a sleek finish to minimize the possibility of pilling during the high-friction activity. Wearing various pairs from the city streets to hidden dirt trails and back for my gym’s newest Skillmill allowed me to test just how much these running leggings could withstand.
Athleta struck gold when they perfected the balance between well-built compression and uncompromising comfort in this running legging. With the sought-after bells and whistles, including everything from a secure zippered pocket to reflective properties, these leggings seem to have it all. Of course, I put them through a battery of tests to see if these lived up to their hype—wearing them during a variety of sessions ranging from all-out sprints up the grassiest hills to low-intensity steady state walks after an hour of heavy training. This legging finished leaps and bounds ahead of the others. Athleta Material: The material used for the Up for Anything running tight is the No. 1 reason for its greatness. I was impressed by how the silky material quickly dried my sweat without revealing panty lines. I’ll admit: As a woman who prefers to workout sans underwear (who needs that extra layer?!), I also appreciated how well this legging fit along the crotch during my most intense training sessions.
Although the material fits snug against the length of the pant (waistband included), it didn’t dig into my obliques or leave me unable to fully enjoy my post-run meals. These leggings provide phenomenal support and compression without preventing you from, you know, living.
Also worth noting, as light as these leggings felt during my toughest (and most humid) runs, they would still be thick enough to appease any woman hoping to hide her cellulite. Of course working up a sweat in your favorite running leggings means frequent laundering, and the cool, sleek material resists pilling after washing and wearing. There wasn’t a single sign of wear after this intensive three-month test. The cherry on top? These leggings repel even the finest dog hair, which means taking your excited pup along for a breezy jog through the park just got that much more enjoyable. Rise: The flat waistband on these high-rise leggings fit my abdomen so well that any mid-run adjustment was altogether unnecessary. As mentioned, I felt supported and entirely comfortable. Length: The ⅞ length of the Up for Anything Tight is ideal for women with a shorter stature and tailors perfectly to the calves. Because of this, there’s no need to fold the bottom of the pant or worry about excess fabric gathering around the ankles. This running tight comes in plus, petite, and tall sizes—making it a great option for the entire sisterhood of asphalt kickers.
For even more runner-friendly personalization (and safety!), the bottoms of these running leggings can be rolled up to reveal a clever added feature: reflective piping. This subtle and easily hidden detail makes the Up for Anything Tight ideal for any sunrise or sunset adventure. Paneling: These leggings don’t feature mesh panels, but the curved stitching along the upper glutes certainly adds an element of feminine style. The breathable fabric design doesn’t require any additional venting as it prevents overheating on even the warmest summer days. Pockets: These Athleta running leggings give you the option of keeping a smartphone secure against your thigh (and unaffected by any inevitable jostling) thanks to the included zipper pocket. Everyday Wear: Slim-fitting and tailored along my entire leg, I was confident sporting these leggings both during my runs and meetings with potential clients. How often can we say that? Chic athleisure? YES. Considerations: It’s difficult to find anything negative to say about these running tights. While it may be a bit nit-picky, the one area for improvement has to do with the side pockets. The slightly bulky appearance could easily be eliminated by cutting down the amount of material used, but all in all, these running tights are as close to perfect as you can get!
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For a budget-friendly option, the Core 10 Run High Waist Crop is a wonderful alternative. The silky material is similarly resistant to pilling and clinging while also providing the moisture-wicking properties we all rely on during our running endeavors. Amazon This crop fits shorter in length than Athleta’s Up for Anything Tight, with laser-detailed mesh cutouts along the calf. Both details support noteworthy breathability, and the paneling gives an enviable aesthetic appeal. Although not as supportive as the aforementioned winner, the Core 10 Crop does offer a drawstring in the high-rise waist to ensure that waistband wiggling is kept to a tolerable minimum. The overall quality and compression may not be entirely comparable to Athleta’s line, but this is another running legging that I still genuinely enjoy wearing—intensive research aside.
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What makes a legging perfect for the gym? Simple: material that’s thick enough to provide reliable compression without tiptoeing into suffocation territory, squat-proof four-way stretch, and ample moisture-wicking properties. With my tendency to spontaneously throw CrossFit WODs, Olympic Weightlifting, and HIIT conditioning circuits into my usual bodybuilding training, the right gym legging has to move from one task to another without a single hitch to earn a space in my closet.
lululemon triumphed over my sweaty battery of tests with theSpeed Up Tight. By the end of these legging-filled months, this was the one pair of leggings I habitually reached for before booking it across town to my favorite CrossFit box. Their consistent responsiveness during wildly unnatural movements (hang snatches, anyone?) and high-quality construction pushed them far ahead of the rest of the pack. lululemon Material:The thick, sleek fabric used for these lululemon tights was particularly remarkable, and no, I’m not exaggerating. The four-way stretch supported me through every direction of lunging, jerking, and pulling, while the sweat-wicking properties kept me feeling comfortably dry. Due to their silky finish, the material prevented any chafing along the inner seams or snagging during my fastest intervals on the assault bike and prevented fuzz harboring, too. As long as the Speed Up Tight is laundered properly (meaning wash on cold with like items and air dry), they’re also fairly anti-pilling—performing for a notably long period of time before showing obvious signs of wear. As compressive as compression could ever be, this lululemon legging is perfect for your most grueling pursuits as they stay in place almost like a second skin. Since we’re now all aware of my love for going commando, I’m also ecstatic to report that this pair is female-anatomy friendly. It refuses to ride up (or down, for that matter)—regardless of which piece of equipment you hop on or how low your squats go. That said, if you prefer an extra layer of comfort, I recommend wearing seamless underwear to minimize any bunching along the panty line. Rise:The waistband fits like a glove, sitting just below my belly button. As mentioned, there wasn’t any hint of movement during my training sessions. I was fully supported during every kettlebell swinging, deadlift pulling, Jacob’s ladder mastering, trail-blazing endeavor I attempted in these workout leggings. Length:As a smaller-framed woman—I’m 5’4”—there was a bit of excess fabric that bunched around the bottom of the legging. While this didn’t negatively affect any movement, this may not be your ideal pair. If you feel most confident in a tailored look, try the Athleta Up for Anything ⅞ Tight instead. Paneling: The lululemon Speed Up Tight doesn’t have any paneling, but that didn’t detract from its quality in the slightest. With the material’s cool finish, meshing simply isn’t necessary to counteract the possibility of overheating. Pockets:My iPhone 6s fit perfectly in one of the side pockets, snug against my thigh as I put myself through one of my notoriously difficult hypertrophic leg workouts. Curious to see if anything bigger would fit, I’m pleased to report that I found my gal pal’s iPhone 7 could fit just as easily! The zippered pocket along the back of the waistband is perfect for a loose key or debit card. Anything you couldn’t stand to lose should go here! Everyday Wear:Feeling hugged in your leggings is definitely important during a workout, but I was very eager to take these off as soon as each of my training sessions was over. Although beneficial for countless gym activities, the level of compression the lululemon Speed Up Tight provides made them incompatible for leisure wear and yoga. Because of this, there’s a lack of versatility if you’re hoping to incorporate these pricey leggings into your wardrobe as more than gym attire. My main takeaway: These workout leggings are a wonderful (and undoubtedly worthwhile) investment for the gym regulars who are willing to pay for the unparalleled quality these provide. Considerations:Is it too redundant if I mention the tight fit of these leggings just one more time? Although this feature essentially promises to keep the leggings in place throughout any type of workout, prepare yourself for the possibility of fabric cutting into your abdomen and mid-obliques. While it certainly wasn’t unbearable, this detail coupled with the sporty appearance means that this pair of leggings wouldn’t be a viable option for an impromptu dinner with your gym crush. If you’re searching for a workout legging that you can transform from gym attire to a casualdate night outfit, reach for the ZELLA Live In High Waist Leggings instead.
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Seeing as we aren’t strangers to the many perks of the Athleta Up for Anything ⅞ Tight, I’ll keep this short and sweet. This pair of leggings is nearly identical to the lululemon Speed Up Tight, if not for one important detail. Although it does offer enough compression to power you through a rough training session, it isn’t nearly as tight as the category winner. Athleta The support was taken down one small notch, making these leggings ideal for women who want to feel held in yet comfortable. Another factor that makes the Athleta a viable alternative is the length of the pant, which minimizes the chances of any fabric bunching around the ankles.
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If someone would have told us years ago that high-rise leggings would be the most desired staple in any woman’s wardrobe, we would have laughed off the outrageous claim. Now? Well, I can guarantee that most of us have a few different pairs tucked away in our dresser drawers. Hugging just above the waistline, these leggings have the potential to be comfortable beyond belief, but of course it’s necessary to nail all the details for this to be the case. With the right criteria mastered, you’ll find me happily sporting a high-rise pair with a longline sports bra any day. The figure-flattering combo is nothing short of magical.
Thelululemon Align Pant boasts a level of comfort that just can’t be replicated, making women (and definitely a few men) crave the feeling of their buttery soft fabric on the regular. These leggings effortlessly took me from inverted vinyasa sequences in my neighborhood yoga studio to small plates at the nearby plant-based cafe and out for an evening of mocktails with my closest friends. I even sported this matte black legging during a weekend getaway to Colorado for a round of graduate school interviews. When my world was inching into chaos, my outfit was one less thing to stress over thanks to these high-rise leggings. lululemon Material:The lululemon Align Pant is exceptionally soft and comfortable and is similar to the Athleta Meshblock Pocket Salutation Tight in terms of sweat-wicking properties and general breathability. There is a complete absence of tight compression with these pants, largely due to the thin, delicate fabric. Despite this, the shape holds perfectly when worn as suggested (meaning no high-intensity exercise, ladies). The cozy fabric hugged every inch of my lower body, from my torso to just above my ankles. It flaunts a ⅞ length, hitting in the sweet spot where calf meets ankle. The main takeaway here is hugged. These leggings were well tailored to my body, but there was no feeling of support. By the same token, though, this also means there isn’t any squeezing. Imagine this: no marks along the seams after stripping these leggings off after a full day of wear. Rise:The waistband on the lululemon Align Pant is easily my favorite of the all pairs I tested—and quite possibly of any pair I’ve ever worn. It hits just above my belly button and lays completely flat, meaning it’s blissfully incognito under any top. The waistband of the Align Pant is also tight enough to prevent any rolling or adjusting, yet there’s absolutely no digging, pinching, or suffocating. Length:The Align Pant comes in 19”, 21”, 25”, and 28” lengths, meaning there’s a luxurious option for any and all women—regardless of your height and unique preferences when it comes to fit. Paneling:This legging doesn’t have paneling, but extra features aren’t necessary given the extraordinarily thin material. In fact, the lack of mesh paneling in this pant lends to its aesthetic versatility. Pockets:The Align Pant has a small, barely noticeable pocket along the front inner seam of the waistband. It’s best used for a loose key, a few dollar bills, or an ID if your plans include running across town. The tapered mouth of the pocket keeps any tucked-away items secure throughout the day’s activities. Everyday Wear:The minimal seaming and matte black material make this legging one of the best for day-to-day wear because it’s comfy yet undeniably polished. Without a single hint of sporty athleticism, I eagerly paired the Align Pant with everything from high-top Converse to bohemian gladiators and distressed v-necks to flowy kimonos. The soft, matte finish makes these the perfect pant to transition your look from a workout to a night out. Since these workout leggings lack details like flashy paneling and elaborate piping, they’re paired well with just about any item in your closet, no matter the occasion. Considerations:As mentioned, the material in the Align Pant is fairly delicate (and doesn’t lend itself to smoothing cellulite). In terms of care, I suggest avoiding machine drying altogether to preserve the integrity of the pant. Wash your lulus on the coldest setting with similar items (no jeans or zippers—they’ll snag!) and air dry. These leggings may require a bit of caution in this respect, but I promise it’s entirely worth your while. As soon as you get your hands on a pair, you’ll quickly understand why you would want to make them last as long as possible. In addition to needing TLC, this workout legging has one of the highest price tags of the bunch, but trust me when I say that lululemon is providing you with unrivaled quality. That said, if your financial planning calls for a wallet-friendly option, read on for our best budget leggings (and the runner-up!). Finally, while these high-waisted leggings were airy and comfortable during any and all yoga flows (hot studios included), a faint clammy feeling was noticeable after my practice. The sweat spots certainly weren’t apparent, but I would still recommend removing these pants shortly after a warm class since they are not altogether moisture-wicking.
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With thicker fabric, full length, and a lower price tag, the ZELLA Live In High Waist Leggings are an easy runner-up to the lululemon Align Pant. When it comes to the beauty of high-rise waistbands, ZELLA has created a staple pant. Similar to the Align, the waistline hits above the belly button, but this is where the two pairs diverge. The fabric of the Live In High Waist Leggings is much thicker, giving it a far more supportive and structured sensation. Somehow, with a bit of legging luck and magic, the pant achieves this level of support while simultaneously maintaining the utmost comfort. Nordstrom Along the back of the waistband, the seams dip into a curved line (versus the straight lines of the Align Pant), flattering the upper tush. We’ll dive into the details of this legging—which won Best Everyday—later in the article, so read on for the complete picture.
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As amazing as the previously mentioned workout leggings are, I would be lying if I said I could drop $100 on leggings regularly. I’m a young woman working three jobs, planning a move across the country, and taking care of my furbaby, all while prioritizing nourishing my body by investing in the best food and movement protocols. If we’re talking budget, I’m the first to admit that wallet-friendly workout legging options are absolutely necessary. Whether you’re stranded in an unfamiliar city in dire need of a sweat sesh or are prioritizing daycare costs, home ownership, or an aggressive savings plan, the right $30 leggings can easily win a place in our hearts and wardrobes. All women, regardless of financial constraints, should be able to enjoy high-quality fashion and activewear, am I right?
These leggings offer fabric quality and a chic aesthetic that puts them on par with brands like Athleta and lululemon—all while costing under $30. The surprising combination of comfort, style, and adaptability of the 7Goals High Waisted Cyber X Mesh Panel Legging had me packing them in my yoga bag without a second thought. To sum it up: They flaunt many perks that I had once believed were only available with luxury brands. Amazon Material: 7Goals has refined the perfect blend of stretch, support, comfort, and affordability. These leggings aren’t see-through in the slightest. In fact, even when stretching into the lowest yogi squat, you won’t fall victim to panty peekaboo or the all-too-common sheen that plagues many budget leggings.
The fabric in this pant has a soft, brushed finish, making it a cozy choice for any leisure (or mindful) activity. Rise: The high-rise x-band waistline was a new detail for my athleisure-laden wardrobe. Although I was a bit wary when first trying them on, it took nothing more than a quick peek in the mirror to fall head over heels for the effect. The cross-wrapping along the front of the abdomen accentuated my rectangular waistline, instantly affording me an hourglass shape. What’s not to love? Length: The High Waisted Cyber X Mesh Panel Legging is tailored along the calves and hits just above the ankles. There was little to no extra fabric gathering at the bottom. Despite my short stature, I do have long legs, which can make finding the right length pant a difficult task. Just one more reason this workout legging was awarded budget gold! Paneling: To my surprise, the mesh detailing was comfortable and the flexibility of the leggings around the long panels wasn’t affected. The stylish feature actually helped the overall breathability of the pant, which made me forget that these were a budget steal! I took advantage of this playful and feisty look during a few yoga flows and weekend trips to nearby dog parks. Pockets: This pant doesn’t have any pockets, which could be a downside depending on your plans. The paneling makes side pockets impossible, but an insert along the inner lining of the waistband would’ve been a nice addition. Personally, I wasn’t fazed by this missing feature. As convenient as a pocket may be when you’re on the go, I’m not one who tends to tuck items away in my waistband. Everyday Wear: I had no reservations when reaching for this pair of leggings for an entire day (and sure, maybe several consecutive days) of yoga, poetry slams, pup dates, brunch outings, and more. My legging logic? If no one you know can claim to have seen you in the outfit, did you really wear it? Flaunt these for a stylin’ three-day streak. I won’t tell. Considerations: The fabric of the 7Goals High Waisted Cyber X Mesh Legging does tend to bunch around the waist simply due to the extra material required to create the x-band. It doesn’t present any issues when pairing the pant with a strappy sports bra or cropped tank, but it may be less than ideal if you’re hoping to couple the leggings with a more standard top.
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For an option that doesn’t require mail delivery (7Goals styles are available online only), the Old Navy High-Rise Compression Leggings do a decent job, providing adequate quality within a tight budget. The fabric of this pant gives a similarly brushed sensation—like the 7Goals—but it’s noticeably thinner than the victor. Price considered, this Old Navy Legging gives you exactly what you need to get the job done. It’s bare necessities, but bare necessities done well. Old Navy The legging has a simple look, absent of any ostentatious piping or overly athletic tones. This makes it a good fit for everyday wear that will pair well with longer tops if that’s a look you’re after. From lounging to errands, your behind will be covered.
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Best Everyday Leggings
Leggings or jeans, jeans or leggings? The answer is fairly simple for me. As far as I’m concerned, leggings are the ultimate pant for almost any situation. In a world that’s finally beginning to understand that we as women have the power to and pleasure of expressing ourselves in own bodies, why not choose to dress them in what feels best? Plus, leggings give us the opportunity to drop into a post-five-hour-flight downward dog at a moment’s notice. Yes, please.
The name totally gives away my favorite feature of these leggings. ZELLA was right when they implied you could live in these Live In High Waist Leggings. And can we talk affordability? This pair may not be $30, but I’m sure you’ll be just as surprised as I was when you try these on for yourself. For how cozy, functional, and supportive these leggings are, a price tag of $54 is nothing short of wonderful. Nordstrom Material:The moderately thick, brushed fabric of the Live In High Rise is as comfortable as it gets, making these leggings a true dream for any woman’s version of everyday attire. My own pair supported me through exhausting travel days, back-to-back personal training appointments, and even 25-hour yoga workshop weekends. The ZELLA Live In Leggings were particularly wonderful for the late-spring gloom Mother Nature decided to unleash on Midwesterners this year, yet it’s not too thick for the recent warmer weather days. As mentioned, the material is quite a bit thicker than what I tend to gravitate toward. My revelation? These leggings offer added warmth without inhibiting flexibility or the integrity of the fit and design! Rise:The Live In waistband is, well, outstanding. The high-rise hit above my belly button and stayed in place despite hours of unpredictable movement. The material provided an altogether comforting feeling of compression across my torso that was noticeably different from what I experienced in previous pairs. These high-waisted leggings are the perfect combination of firm and forgiving—no digging, cinching, or anxieties about suffocation. Length:The bottom hem of the leggings hit at my ankles, making them a fitting pairing for both my battered deadlifting sneaks and femme fatale combat boots. Paneling:The ZELLA Live In High Rise doesn’t include any mesh paneling. That said, the aforementioned seaming above the glutes was one welcome surprise that all the other pairs in this cohort lacked. Hello, shaping. Pockets:I kept my driver’s license and debit card handy without needing to lug around a purse thanks to the pocket hidden in the waistband of the ZELLA Live In High Waist Leggings. Everyday Wear:Strides ahead of many other pairs, these are the perfect leggings for brisk walks along shaded trails, lunch at the mom and pop restaurant down the road, and Pilates on the gym’s newest reformers. Considerations: This pair was prone to clinging because of the brushed material of these everyday leggings. A spontaneous wrestling match with my pup required some attentive lint rolling before strutting out in public again. If you have any fine-haired, light-colored furry friends in your family, consider yourself warned. Also, I may be a fan of ZELLA when popping into my favorite yoga studio for the yummiest slow flows (hello, deep stretch), but I’m not an advocate for wearing theLive In High Waist Leggings to the gym for heavy training. The fabric is similar to that of a Luon-based lululemon Wunder Under, for anyone who’s familiar. It’s notably thicker than the rest of the leggings I tested, with more of a cotton-like feel. Daily WODs and conditioning circuits aren’t in the cards while wearing these, but milder sessions of targeted bodybuilding (arm day, for example), a barre class, or even Zumba are feasible! You can definitely count on the Live In Leggings as a workout staple, but steer clear of the unavoidable wet spots along the sweatiest areas of the body by opting for the lululemon Speed Up Tight or Athleta Up for Anything if you know you’re going to be sweating it out. Given the pilling nature of the pant, any high-friction activities like sprinting intervals or CrossFit circuits could also lead to early signs of wear.
[link-button href=”http://shopstyle.it/l/KGNc”] Get them from Nordstrom [/link-button]
Ah, the return of the buttery soft staple! The lululemon Align Pant is your next go-to for everyday wear. With a lengthy list of benefits, it’s hard not to love what this legging has to offer. If the ZELLA Live In High Waist Leggings is a bit too thick for your taste, this is the alternative I would recommend. lululemon Not only that, but the varying lengths available mean a capri, ⅞ crop, or full-length pant are all options for your wardrobe’s most pressing needs. Depending on your typical day-to-day activities, lululemon has designed a legging that’s as close to heaven as we mortals can get.
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When you’ve got a headache that just won’t go away, what’s your go-to fix? If you’ve been diagnosed with migraines and throw out a Facebook query to your family and friends, pressure points for migraines are sure to come up. But let’s face it … the majority of migraine remedy suggestions tend to fall into two camps: old wives’ tales and science-backed options that you really need to follow up on. So can figuring out pressure points for migraines really help? Here’s the good news: There’s actual science behind the idea that manipulating pressure points or trigger points can help manage your migraines. In America, 28 million people over the age of 12 suffer from migraines, and studies have been launched to find everything from nausea relief to pain relief. Although you may be able to find some relief at home using pressure points on your body, trying to use them without proper knowledge could just irritate your muscles. So what do you need to know about pressure points before you start poking around?
What causes migraines?
Before you start digging in, you need to know what you’re working with. The word migraine gets thrown around a lot, but from a medical perspective, the National Library of Medicine defines a migraine as a type of headache that typically occurs with other symptoms such as nausea, vomiting, or sensitivity to light and sound. A throbbing pain is felt on only one side of the head in typical cases. “It is not uncommon for some people to concentrate stress in one part of the body,” explains Nada Milosavljevic, MD, a physician and faculty member at Harvard Medical School and founder of Sage Tonic. “One typical area is the head, and the symptom is the all-too-familiar headache. For some people, headaches are easily triggered and recurring, causing distraction, irritability, and the tendency to rely on medications to feel normal. For others, intermittent migraines can drive them to distraction, blocking out other activities for several hours or even whole days.” Treatments for migraines vary from daily medications to pharmaceuticals that can be taken orally when someone senses the headache coming on. But pills aren’t the only options out there. More natural remedies can be helpful for some patients, Milosavljevic says. “Behavioral, stress reduction, and integrative therapies like acupressure, biofeedback, CBT (cognitive behavioral therapy), and physical therapy can be beneficial,” she notes. One of the most popular of those natural remedies is pressure point massage, sometimes known as pressure point manipulation or acupressure.
Pressure Points for Migraines
This form of massage treatment focuses on myofascial trigger points in the muscles, says Michele Macomber, a certified myofascial trigger point therapist at Pain Free Maryland. “Myofascial trigger points form in muscles that have become too tight, are injured, or are in spasm,” Macomber explains. “There can be any number of them in any individual person, depending on the events of their life. Trigger points can form at birth, every time a child gets a bump, any time an adult gets a repetitive strain injury or has an accident, any time someone spends countless work hours in a posture of poor ergonomics.” “A migraine sufferer may need medication, changes in habits or foods, and to avoid perfumes, smoke, and chemicals as well, but the tension aspect of the headache, whether true migraine or not, is easily and effectively treated with myofascial trigger point therapy and stretch,” she adds. That usually means calling someone like Macomber to help relieve those tight muscles causing a headache. Medical practitioners have developed cold lasers, for example, a relatively painless procedure that can be used only in a medical setting to tackle pressure points and relieve migraine symptoms. There are also compression techniques that can be done in an office setting to quiet the muscle pain that can lead to a migraine. Sometimes a practitioner will use a needle in the spot (think acupuncture) or compression via massage, putting pressure on the pressure point, which triggers the body to send blood to that area and signals the body to release the pain. The goal is to eventually signal the body to relax the pressure point, creating relief for both the muscles and the headaches.
Pressure Point Treatment at Home
But that doesn’t mean you can’t get some migraine relief at home using pressure points. With some 400 acupressure or trigger points in the body, there are spots that may supply relief if you can find them. “With a bit of practice and some initial guidance, a migraine sufferer can readily stimulate acupressure points on their own,” Milosavljevic says, “especially those on the face and arms, which allow for easy access.” In addition to providing migraine relief, pressure point massage can help relieve the stress associated with a migraine attack. Milosavljevic recommends these two to get you started:
LI 4
This trigger point is located on the top side of the hand in the web between thumb and index finger. “To find the point, squeeze the thumb against the base of the index finger,” Milosavljevic says. “The point is located on the highest point of the bulge (fleshy prominence) of the muscle, level with the end of the crease.”
Yintang
Sometimes called the “third eye point,” this trigger point is located on the face. You can find it midway between the medial ends of your eyebrows, right in the center of your forehead. To get relief from at-home manipulation of the pressure points for your migraines, William Charschan, a chiropractor and owner of Charschan Chiropractic and Sports Injury Associates in North Brunswick, New Jersey, suggests pushing firmly on the pressure point for about a minute, using the index finger or index and middle fingers together. The pain should slowly ebb, but the pressure can be repeated as needed. The amount of pressure you exert on the trigger point is up to you, although the feeling should be a “good hurt” rather than an excruciating pain. If it’s the latter, stop! If pressure point massage alone doesn’t work, Macomber suggests incorporating heat and stretching. “These are not a sufficient substitute for treatment, but until and after they get treatment, stretches may help reduce tension and pain,” she explains, but she quickly adds one note of warning. “Stretching far enough to feel pain makes muscles reflexively tighten up and can exacerbate the problem.” To avoid this, don’t stretch if it is painful, and never stretch as far as the joint will allow. “You should feel a comfortable, pleasant stretchy feeling, but never an extreme stretch sensation or pain,” Macomber says. Heat can also be added via a heating pad placed directly on the neck, shoulders, or other pressure points to soothe the irritated muscles.
Post-Pressure Procedure
It’s important to follow up with your physician, even if at-home treatment alleviates the migraine pain. “The problem with treatment is that without understanding or relieving the common triggers, migraines will continue to occur and may be frequent,” Charschan says. “Also, there is often a genetic link to those who get migraines, which may be linked to body style.” “We not only look like our parents but walk like them and hold ourselves like them,” Charschan continues. “In other words, our mechanical signatures are often quite similar.” For example, you may have your dad’s feet, which predispose you to back issues or asymmetrical body mechanics that create stress, which pulls on one side of the neck. That can be a migraine trigger and is often a main reason that patients who receive chiropractic treatment for migraines see improvement,” Charschan sys. “Medically, they look at the mechanism of the migraine and treat it with medicine but ignore the mechanical causes which can often be eliminated or improved with chiropractic manipulation and soft tissue treatment,” he says. The good news? Regardless of the cause of migraines, science points to the possibility of long-term relief with the help of appropriate treatment.
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Giving birth can be beautiful. Just ask moms like Natalia Meddings, who wrote for The Daily Mail about her joyful labor and delivery as well as the experiences of other moms like her. iStock.com/LSOphoto
Medding’s article isn’t about gloating over her good fortune. Instead, she’s advocating that moms can take very specific actions to set themselves up for more fulfilling birth experiences. She doesn’t believe that birth has to be a fear-filled, miserable experience. Instead, she believes that moms can enjoy their child’s birth.
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Admittedly, her claim is a little hard to believe at first glance, given that it is contradictory to common cultural messages about giving birth. In movies, mothers are portrayed covered in sweat, screaming in pain, and hurling insults at the father of their child in the delivery room. Many mothers are conditioned to expect unbearable pain and even danger through stories of nightmare births from friends and family. It’s good enough to birth a healthy baby. A lovely childbirth, on the other hand, almost seems like too much to ask. iStock.com/FatCamera
Is it really possible to prepare for an enjoyable birth? Experienced moms and childbirth experts share their thoughts and experiences about giving joyful and fulfilling birth, along with a few helpful ideas for preparing to welcome your new baby to the world.
Moms share what made their births enjoyable.
“I never would have thought labor to be enjoyable when you think about the mechanics of what’s happening,” Crystal Henry, mom of two, shares with HealthyWay.
She says her first birth matched her expectations. Henry had an induction and an epidural. In hindsight, she calls the experience painful and long. Her second birth, however, defied her expectations. She reports experiencing incredible pain, but the pain was accompanied by a euphoric high that made it all worthwhile. iStock.com/chameleonseye
“It was absolutely one of the most enjoyable moments of my life,” she says. “I knew our family was complete, but I wanted to experience that high again. So I offered to be a surrogate for a couple who had been devastated by cancer.”
Henry’s third experience with birth was just a enjoyable as her second. She felt a euphoria so intense, she says she never would have believed it unless she experienced it herself. iStock.com/David Osberg
Maggie Yount believes it was her mindset that made the birth of her first child so enjoyable. She had prepared with hypnobirthing, a popular technique for managing pain through self-hypnosis.
“Contractions would come and go, and I would just kind of sit with them and breathe through them,” she shares. “I was in such a positive headspace that I really just flowed with it and lost track of time.” iStock.com/FatCamera
In Yount’s mind, a fulfilling birth has a lot to do with setting yourself up for success. She devoured childbirth education during her pregnancy, taking just about every class available to her. She also credits her connection with her partner, who made her feel supported and loved, as something that made her birthing experience so enjoyable.
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Lastly, Yount shares that her perspective was one essential part of her birthing mindset. Years before her pregnancy, she almost lost her life in a horrific car accident that left her in a coma with 14 broken bones.
“As a contrast to my accident, this was discomfort I was feeling and intensity, but it was not pain,” she says of labor and delivery. “I knew pain.”
[pullquote align=”center”]“I was so proud because no one else did it but me. I was solely responsible for the birth of my kids, and that is truly awesome.”
—Kate Anderson[/pullquote]
When she was pregnant with her first child, Kate Anderson, mom of two, knew she didn’t want to let negative perspectives on birth scare her about what might happen. Although she does report feeling a bit nervous, she was also incredibly excited to give birth.
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“I had done a lot of reading and research and wanted to personally try to eliminate the ‘scare tactics’ that are so commonly shown in our culture and actually try to enjoy it,” she says. “I was so proud because no one else did it but me. I was solely responsible for the birth of my kids, and that is truly awesome.”
Having an ideal birth or uncomplicated pregnancy isn’t the only opportunity for a fulfilling birth experience. With enough planning and preparation, moms who choose or need cesarean sections can also have a satisfying birth experience. iStock.com/RapidEye
“While I’d never characterize birth as enjoyable, I was very happy with my experience,” says Eliyanna Kaiser, who had a scheduled c-section for the delivery of her double-breech twins. “I got to have a playlist in the OR, my doc, who I love, was there, my wife and my best friend supported.”
Kaiser says she is aware that planning a c-section can be problematic in certain circumstances, especially if things don’t go as expected. She admits that a certain amount of luck and good health was part of her easy birth experience, and she is grateful for her outcome. iStock.com/Kwangmoozaa
Like Kaiser, Anne Wolfe Postic had enjoyable experiences during two of her three c-sections. Although her first c-section felt scary because she was dealing with HELLP (hemolysis, elevated liver enzymes, low platelet count) syndrome, a type of preeclampsia, she loved her other two c-sections. She says having an amazing team of care providers was a big part of her positive c-section experiences. She also knew her top desires for her delivery, including keeping non-essential personnel out of the delivery room and keeping mother and baby together after birth.
“The biggest piece of advice I have for people who think they might end up with a c-section is to have two birth plans: one with all the bells and whistles and one with the three to four things that are absolutely essential,” Postic says.
How to Prepare for an Enjoyable Birth
If Medding is right, moms experiencing an uncomplicated pregnancy can prepare themselves for an enjoyable birth. In her article, she talked about how she has helped other mothers get the best possible outcomes from their labor and delivery. She suggested that mothers who educate themselves on the process of labor can use that understanding to ease their anxiety.
It’s an important perspective, and birth experts share a few specific steps mothers can take to achieve a more positive birthing experience. iStock.com/mustafagull Amy C. Peters, DO, OB-GYN at MemorialCare Saddleback Medical Center in Laguna Hills, California, suggests preparing for pain management during labor as one of the first steps any expecting mom should take. Even if the mother expects to have an epidural, Peters wants all mothers to prepare for the possibility that they may not have an epidural or that it might not work exactly as planned.
“Taking a course such as Hypnobabies can help a woman achieve an enjoyable birth experience without all the drama,” she says.
Peters says a supportive birthing partner is another essential aspect of preparing for childbirth. This could come in the form of a significant other or another close relationship. A doula can serve as a supportive partner as well.
Birth education can be a powerful tool for removing fear of the unknown for expecting moms. Yen H. Tran, DO, OB-GYN, who practices at Orange Coast Medical Center in Fountain Valley, California, shares that, even as a doctor, she experienced anxiety about her first birth. iStock.com/Rawpixel
“Don’t be shy to ask your physician questions,” she says. “Even though I am an OB-GYN, I found reading books about pregnancy and childbirth to be helpful and good for me emotionally.”
She adds that mothers should remember that pregnancy is a natural experience. Mothers rarely experience complications.
Caring for your body before and during pregnancy is another important aspect of preparing for birth. Labor is often long and exhausting, so staying active can help you to stay in shape during your pregnancy. This can set you up for a more enjoyable birth experience, Tran says.
Lastly, expectations about birth matter. Every mother is different, and every birth is different. Getting in touch with what you want from your labor and delivery can be helpful as you begin to prepare for the big day. iStock.com/kieferpix
In her professional experience, Peters has witnessed how what a mother expects from childbirth quickly transforms into a self-fulfilling prophecy, pointing out that anxiety often intensifies the pain experience.
“As a resident, it was interesting to see how different cultures responded so dramatically differently to the same event,” she shares. “I was so impressed with my Hmong patients, seeming to have such easy births. This contrasted so significantly against the excruciating births of women from other cultures, including mainstream American.” iStock.com/ilkercelik
Because of this, Peters recommends that all expecting mothers get clear about their expectations, creating a birth wish list and then reviewing it with her healthcare provider in advance.
Giving birth is a momentous occasion and the beginning of a brand new life. It is okay to want more from childbirth outside of nothing going wrong. Don’t be afraid to voice your desires for your birth to your support system, including your birthing partner and care providers.
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“Women are amazing, strong, and self-aware,” Peters says. “They deserve support with their birthing days whatever way things turn so that they may have an enjoyable outcome: healthy mom and healthy baby.”
The numbers are all the proof you need that every woman should learn a few trusty self-defense moves. In 2015, 12 out of every 1,000 people in the U.S. became victims of a simple assault, according to the National Crime Victimization Survey. Three out of 1,000 suffered an aggravated assault, usually defined as an attack with a weapon or intent to accomplish something worse than minor injury. Before you stop leaving the house entirely, just remember that violence in the U.S. has plummeted over the last 25 years or so. But assault still happens, and it’s worth taking some time to learn self-defense techniques that are proven to get you out of a scary situation. Too often women become targets of violence carried out not only by strangers, but also people they know and trust. The ideal situation would be to end all violence outright, but until we realize the utopian dream, our task is clear: We should all learn to identify risky situations and know how to defend ourselves. Learning a few self-defense moves provides benefits even if you never have to use them. Self-defense practice can provide courage and peace of mind, no matter where your life takes you.
“Threats should be taken seriously,” D. Corbett Everidge, a martial arts instructor and co-founder of the Ministry of Defense self-protection school, says. “There is no such thing as an idle threat.” Everidge shared with HealthyWay how to recognize dangerous situations and what to do in a worst-case scenario.
1. Self-defense begins with awareness.
First things first: Pay attention to your surroundings. This may sound simple, but in this age of distraction, how often are you really looking at where you’re going? We are so often “plugged in,” we forget that we can actually walk to our car or run an errand without our headphones in. “Being aware of where you are is the most important aspect of safety, followed by recognizing the development of bad situations—environment, then situation,” says Everidge. “If you find yourself in an environment that you perceive to be bad, don’t wait for the situation to occur.” Bad things often happen in bad places. So if you know you have to walk through an unfamiliar or dark parking lot alone, don’t cloud your senses by scrolling through social media. “By looking at a text message, Facebook, or anything on your phone, you are distracted and oblivious to your surroundings,” says Everidge. “Predators pay attention to this.” Also, walking with purpose and confidence sends a message to potential threats. Your posture, stride, and walking speed can all work in your favor. Criminals aren’t out there randomly picking people to assault—there is a method to this madness. Of course, even the most confident, attentive people can still become victims; it’s no one’s fault but the perpetrator. But it does help to implement all prevention tactics. Know the space you’re in, and pay attention to who’s around you.
2. A Simple Self-Defense Technique: Listen to your gut.
“If something is telling you that a place or situation is not safe, leave immediately,” says Everidge. “I have had countless women in courses that I have taught tell me that in dangerous situations they had a premonition something was about to happen.” Your gut knows when something is up, so don’t tune it out. Science suggests that intuition is more than just a feeling. There’s evidence intuition is actually a trustworthy reaction to your surroundings. Professor Gerard Hodgkinson of the Centre for Organisational Strategy, Learning and Change at Leeds University Business School studies intuition and how it is executed in real-life situations. Hodgkinson argues that intuition is basically our brains using visual cues along with past experiences to make a split-second decision. These impressions may not make sense at the time, at least on a conscious level, but they result in the eerie feeling that something’s a little bit off. That voice is real, and it can help keep you out of dangerous situations. However, remember that you’re never to blame for someone else’s negative actions. “You did not wake up today choosing to be harmed. You did not choose to cross the path of someone seeking to harm you,” Everidge tells HealthyWay. “That is irrelevant, because today he chose you. By being confident and alert, your paths may not cross.”
3. Prevent confrontation whenever possible.
If you find yourself in a situation that makes you uncomfortable, get out of that space ASAP if you can. Part of being aware of your surroundings is knowing any and all escape routes. Try to avoid closed off or restricted spaces because these have fewer options for quickly fleeing. “If your instinct tells you that a situation is escalating, do not stand still—KEEP MOVING,” says Everidge. “This makes you unpredictable, harder to capture or strike, and it continually opens up tactical options. “ If you’re stuck in a dangerous situation with no way out, make some noise! You want to draw as much attention to yourself and what’s happening as possible. Scream, yell, do anything you can to be loud. However, if you can remember, yell “Fire!” instead of “Help!” Situations have shown that people are more likely to respond and help someone yelling “fire” versus “help” because of the bystander effect.
4. Self-Defense Moves to Keep You Safe
If drawing attention to yourself doesn’t cause an attacker to back off, you might need to use force as a last resort. It is possible to stun an attacker enough to escape using just your fingernails or car keys. You want to be sure you minimize any injuries to yourself in these situations. Open-palm slaps, scratching, and jabbing someone with your fingers are much safer methods than attempting to punch someone, unless you’re well trained.
Self-Defense Target Focus: the Eyes
When in doubt, go for the eyes. You’ve already got everything you need to deliver a debilitating attack to your opponent. “Fingernails are formidable weapons against the eyes. Also, everyday items such as car keys are valuable,” says Everidge. “I also teach my students to use items such as lemon juice and hairspray if they do not have access to pepper spray.” Poking, scratching, or spraying someone in the eyes can give them temporary blindness and cause some serious pain, giving you time to run to safety. If you have to use your keys for a defense, Everidge says not to hold them between your fingers. You can seriously tear your hand up holding your keys this way—try swinging and slapping the person with the keys instead. “Fingernails and keys being raked across the face can cause pain and bleeding,” says Everidge. “By using the fingernails, you also allow for the collection of skin under the nail to be used as evidence in court.” When you’re attacking someone’s face, keep your arms loose, not rigid. When you’re ready for the attack, follow Everidge’s lead: “In a fast slapping motion, slightly curl the fingers at the moment of impact with the face and allow them to drag across the face or eyes,” he recommends.
Self-Defense Target Focus: the Throat
The second best target on the body of an attacker is their throat. Not only is a throat hit incredibly painful, but it can cause the attacker to have difficulty breathing. “Use the ends of the fingertips as a spear, or the fore knuckles can be used,” Everidge tells HealthyWay. “The use of the thumb beside the throat pushing inward is extremely effective.” Everidge explains the proper way to attack someone’s throat: “Lay your hand flat and tense it. Utilize the tips of the fingers to drive into the side of the throat or the Adam’s apple. Also, separate the thumb from the fingers into an ‘L’ shape, and use the webbing of the hand or the bone on the side of your index finger to strike the throat. If possible, twist the throat in a motion similar to turning on a faucet or turning a doorknob.”
Self-Defense Target Focus: the Ears
Ears are a surprisingly effective target when you want to drive off an attacker. You can grab and pull on ears. Alternately, try a good old-fashioned ear-boxing. “Cup your hands and hit both ears simultaneously,” says Everidge. “This can cause a ringing in the ears and great discomfort, and in extreme cases, the eardrum can rupture.”
Self-Defense Target Focus: the Feet and Shins
If your attacker has you in a bear hug and you can’t get free, it’s time to go after their feet and shins. “When the shins are scraped with shoes such as high heels or cowboy boots, [that] can cause extreme discomfort and bleeding,” says Everidge. “Also, the top of the foot when stomped with the heel can result in a bone fracture.” To make your shin or foot attack most effective, start by twisting your body sideways. “Attempt to maneuver your body perpendicular to your attacker, in a position where your hip meets the belt buckle,” says Everidge. “With the leg nearest his belt buckle, kick in a downward motion along the shin and finish with a hard stomp with the heel on top of the foot. “
The Holy Grail of Self-Defense
If the attacker is a man, do not hesitate to hit him aggressively where it counts. “The testicles are the holy grail of women’s self-defense, but this is not foolproof,” says Everidge. “If the attacker is … intoxicated or is so enraged, he may be oblivious to the pain.” A crotch strike may not be 100 percent effective, but more often than not, it will buy you time to escape. Everidge explains the technique behind this self-defense attack: “When attacking the groin, either use the top of the foot in a kicking motion similar to a cheerleader kick [or use the knee]. If using the knee, strike upward at a 45 degree angle. Upon the point of impact, arch the lower back and push the hips forward to gain momentum and power.” Also, don’t be afraid to spit on someone. Spitting is an easy way to stun someone and “while this is distasteful, it produces instant results and can allow you a split second to escape,” says Everidge.
5. Other Self-Defense Options
Anything you have on you—purses, backpacks, shopping bags—can be used to hit someone or block someone from striking you. If you have a drink in your hand, throw it at your attacker! Hot coffee is especially effective. If you can, always park in well-lit, populated areas, and use the buddy system when walking to your car whenever possible. “Approach your car from the rear so you can inspect the vehicle to make sure there is no one in it,” says Everidge. “Do not leave items such as mail on your seat in the car, because this can give a criminal your address.” Most importantly, remember that avoiding someone or walking away from a stranger who initiates contact is not always rude; if you feel uncomfortable, it is likely a very safe decision. Ignoring your fear of being impolite could keep a strange situation from escalating into a dangerous one. Like we mentioned earlier, listen to your gut! If a stranger in public makes you uncomfortable, don’t hesitate to act. Your safety is way more important than some stranger’s hurt feelings.
