Month: July 2018

Categories
Healthy Pregnancy Motherhood

Braxton Hicks Contractions Versus The Real Deal

Pregnancy is hard. Another person is literally growing inside of you, pregnancy hormones have your body and emotions all over the place, and you know your feet are still attached to your legs even though you haven’t seen them in weeks. As if that’s not enough, Mother Nature decided to throw in a curve ball with Braxton Hicks contractions.
Braxton Hicks, put shortly, are your body’s way of warming up for labor. But how do you know if you’re experiencing real contractions or the practice variety?
We spoke to OB-GYNs Janelle Cooper, MD, at Baltimore’s Mercy Medical Center and Chase White, MD, at the Department of Obstetrics and Gynecology at Einstein Medical Center in Philadelphia, to find out everything you need to know about Braxton Hicks contractions.

What are Braxton Hicks contractions?

“Braxton Hicks contractions are contractions that happen before the onset of labor. They can also be defined as contractions that occur in the third trimester that usually do not result in cervical dilation,” says Cooper. “The uterus is made of muscle tissue, and naturally muscles will contract from time to time, so Braxton Hicks can be felt earlier in pregnancy, sometimes even early in the second trimester.”

In addition, Braxton Hicks may actually help prep the uterus for labor.

“Braxton Hicks contractions may be a part of the process of remodeling the uterus in preparation for labor,” White explains. “Later in the third trimester, the irregular contractions that many women experience are not only the classic disorganized ‘Braxton Hicks’ contractions, but are actually normal, effective contractions. They occur infrequently at first, becoming more frequent as the pregnancy progresses. They start the process of cervical shortening, softening, and opening that ultimately results in active labor and then birth.”

What do Braxton Hicks feel like?

Some women describe Braxton Hicks contractions as feeling sort of like your abdomen suddenly tightens all over: not exactly painful, but not all that comfortable either. Others describe it more as a cramping sensation.
And according to Cooper, some of her patients have said Braxton Hicks contractions feel like “[the] baby is balling up tightly and then releasing the position.”

How will I know the difference between Braxton Hicks and real contractions?

Oh, you’ll know, my sweet little starfish. But just in case you don’t, there are some key differences between Braxton Hicks and real contractions.
Typically, Braxton Hicks contractions:

  • Are irregular and pretty infrequent. You may have several Braxton Hicks contractions in a row and then nothing for several days. Or you may have Braxton Hicks contractions once or twice a day but nothing that can be timed regularly.
  • Do not increase in intensity. As mentioned before, Braxton Hicks are usually uncomfortable—not painful—and they don’t increase in intensity as they occur.
  • Frequently disappear with no warning. Braxton Hicks are just as likely to stop with no warning as they are to start.

On the other hand, real contractions are pretty much the opposite of Braxton Hicks. Real contractions can be regularly timed, increase with intensity, and are most definitely painful as they progress.
Every woman is different, of course, but most women (myself included!) report real contractions to feel like the worst period cramps of your life rather than an abdominal tightening sensation.

Causes of Braxton Hicks Contractions

“Certain factors, like not drinking enough water throughout the day, or abdominal trauma as in a car accident, can trigger Braxton Hicks,” says Cooper. In addition, Braxton Hicks can be triggered by overexertion and even orgasm!
Before you throw your bag in the car and rush to the hospital, though, there are a couple of tricks you can try to test whether you’re experiencing Braxton Hicks contractions or the real deal.

  • Dehydration is a big trigger for Braxton Hicks. If you’re experiencing these practice contractions, first try drinking a big glass of water to see if they subside.
  • Sometimes you can experience Braxton Hicks if you’ve overdone it, say in a prenatal fitness class or just working around the house. If you feel that familiar tightening, take a break. Put your feet up, relax, and put on an episode of The Office.
  • Braxton Hicks can also be caused by a full bladder. If it’s been a while since you had a bathroom break, and you’re experiencing irregular contractions, take a pee break.
  • Sex can also trigger false contractions, since orgasm stimulates the uterus. Now, I don’t recommend you stop having sex (or orgasms!), but taking a short bath (30 minutes or less) after sex may help alleviate Braxton Hicks contractions.

Braxton Hicks Contractions and False Labor

Let’s recap: Typically, Braxton Hicks contractions are fairly painless, irregular, and can often be alleviated by drinking a glass of water or resting. But sometimes—especially as you near your due date—Braxton Hicks can mimic real contractions pretty darn well, which is known as false labor.
[pullquote align=”center”]“The onset of preterm labor can be subtle, and it is sometimes impossible to distinguish between normal uterine irritability, like Braxton Hicks, and true preterm labor without a physical exam or other tests.”
—Chase White, MD[/pullquote]
During false labor, your contractions may come more quickly, are more painful, and may even increase in intensity. White says the difference is that false labor can actually contribute to cervical ripening and dilation, which could lead to preterm labor.
“If you are still preterm (before 37 weeks) but the contractions are coming frequently (I use 4 or more contractions per hour as my threshold), it is essential that you speak to your OB-GYN and come in to be evaluated,” White cautions. “The onset of preterm labor can be subtle, and it is sometimes impossible to distinguish between normal uterine irritability, like Braxton Hicks, and true preterm labor without a physical exam or other tests.”
To determine whether you’re really in labor, your doctor will probably recommend that you bypass the office and head straight to the hospital. Once you’re there, you’ll get hooked up to a fetal monitor to check on baby, and you’ll probably have a cervical check to see if you’re dilated.
White prefers to think of these kinds of contractions as “early labor” when it occurs at term. He continues, “These regular contractions are not the disorganized uterine contractions that classically we call ‘Braxton Hicks.’ Rather, they are part of the preparation for active labor.  While they will sometimes abate on their own, sometimes they will become progressively more frequent and then transition into active labor.”

Braxton Hicks Q+A With Janelle Cooper, MD

I get Braxton Hicks every time I exercise. Should I stop working out?

“Exercise is great in pregnancy, but if you’re in pain, or having Braxton Hicks, you may want to stop at that time and consider a decrease in the intensity or length of your workouts going forward.”

Are you sure Braxton Hicks contractions don’t lead to labor?

“They don’t lead to labor. Think of Braxton Hicks as a dress rehearsal for labor.” The dress rehearsal comes before the show, but really, it’s just practice.

I know Braxton Hicks are supposed to be painless, but can they cause pelvic pain and cramping?

“Generally, they are painless. But they can be painful and may cause any discomforts of pregnancy (back pain, hip pain, vaginal pain or pressure) to amplify, resulting in additional pelvic pain and possibly cramping.”

Can you please tell my partner that frequent back rubs are proven to alleviate Braxton Hicks?

“Back rubs (or foot rubs) from a partner help to calm and soothe overall and may distract from the contractions, so I’d recommend trying it!”

Categories
Mindful Parenting Motherhood

The Boy Scouts Are Allowing Girls, But Is There Such A Thing As Too Much Inclusivity?

This year, the Boy Scouts of America are making changes.
In February 2019, the organization will officially drop the word “boy” and change its name to “Scouts BSA.” It’s not an idle change; for the first time in its history, the Scouts are allowing girls to join and progress through scouting ranks, eventually earning the coveted Eagle Scout designation.

Eagle scout award
iStock.com/gloch

“The leadership of the BSA determined that the best way to welcome girls to serve today’s families is to offer a unique model that builds on the proven benefits of our single-gender program, while also providing character and leadership opportunities for both boys and girls,” a representative of the organization tells HealthyWay via email.
The move is somewhat controversial—and understandably so, since major changes to century-old organizations usually create some amount of controversy. But the Scouts’ new inclusivity highlights a cultural shift toward gender neutrality; these days, separating kids by biological sex seems almost arbitrary.
HealthyWay
iStock.com/dlinca

Of course, the Scouts aren’t totally ignoring gender. The organization claims the change is practical, geared toward getting more families involved with scouting.
“Now families can choose to sign up their sons and daughters for Cub Scouts,” the organization’s spokesperson explains. “Chartered partner organizations may choose to establish a new girl pack, establish a pack that consists of girl dens and boy dens, or remain an all-boy pack. Dens will be single gender—all boys or all girls.”
girls sitting and talking
iStock.com/SolStock

We asked whether the Scouts have received any significant backlash from members.
“Response has been very positive,” the spokesperson says. “In fact, 8,912 girls have already joined the Cub Scouts.”
That’s a surprisingly large—and incredibly specific—number. The Cub Scout program, by the way, is the largest of the BSA’s scouting divisions, open to boys and girls from first through fifth grade.
“Many of our current families, Scouts, donors, volunteers, and professional staff are in support of this decision, and in a number of cases from our Early Adopter efforts, we have heard that more parents have started volunteering since their entire family could now be involved.”

But soon after the Scouts announced the change, another major organization harshly criticized the move.

“Girl Scouts is the best girl leadership organization in the world, created with and for girls,” the Girl Scouts wrote in a blog shortly after the Scouts BSA announced their name change. While the blog didn’t mention the Scouts BSA by name, the message was clear.
“We believe strongly in the importance of the all-girl, girl-led, and girl-friendly environment that Girl Scouts provides, which creates a free space for girls to learn and thrive.”

Girl scouts walking together
Bureau of Reclamation/Flickr

The Girl Scouts—long maligned by traditionalists for their progressive stances on LGBT acceptance—were, in a sense, criticizing the Boy Scouts for being too inclusive. Their rationale: Some amount of gender exclusivity is healthy.
“The benefit of the single-gender environment has been well-documented by educators, scholars, other girl- and youth-serving organizations, and Girl Scouts and their families,” the blog post continued. “Girl Scouts offers a one-of-a-kind experience for girls with a program tailored specifically to their unique developmental needs.”
Girl roasting marshmallow
iStock.com/andresr

The blog, however, did not provide any references to support its “well-documented” benefits. It’s true that some educators and researchers believe single-gender structures can have benefits for kids. The science, however, is a bit complicated.

Let’s start with a widespread myth: Biological gender differences are, for the most part, overstated.

Some arguments against gender-neutral groups often cited psychological differences between boys and girls.
Those differences aren’t exactly clear-cut, however. According to the American Psychological Association, a 2005 meta-analysis indicated “that men and women are basically alike in terms of personality, cognitive ability and leadership.” From adolescence to adulthood, males and females are more similar than dissimilar.

HealthyWay
iStock.com/gradyreese

We know what you’re thinking; boys and girls are different, almost from birth. But while some other studies show more defined differences between boys and girls, gender roles and social context play an enormous role—an objectively more significant role than neurological differences.
For example, one meta-analysis looked at the stereotype that boys are generally better than girls at math. The research showed that boys and girls perform equally well in the subject until they reach high school. Through high school, boys gain a minor advantage.
Girl taking math test at school
iStock.com/diego_cervo

Even so, women are underrepresented in STEM fields. We can blame established gender roles for that unfortunate reality, along with key differences in how boys and girls are treated in classrooms. One study found that elementary school teachers routinely value boys’ comments over girls’ comments, and that, while boys are eight times more likely to call out in class without raising their hands, girls who called out were more likely to get a reminder to raise their hands next time.
kids with raised hands in classroom
iStock.com/skynesher

Those social differences are troubling, but again, they’re not physiological. We can’t really blame any fundamental differences between male and female brains for the distinctions, and we can’t really use physiological differences as an argument against mixed-gender activities.

The physical differences between the sexes might be a better argument for some single-gender groups.

In that area, the differences between boys and girls are obviously more pronounced. If an activity requires certain physical traits, it makes sense to limit enrollment to a single sex.
Except, of course, when it doesn’t.
In 2013, 12-year-old Madison Paige Baxter made headlines when her school, Strong Rock Christian School, kicked her off their football team. Madison had been a successful player, but according to her mother, Cassy Blythe, an official from the school said the boys on the team might “think of [Madison] in an impure way.”

HealthyWay
iStock.com/Ales-A

As Strong Rock Christian School is a private institution, it was not subject to Title IX regulations, which prevent public schools from discriminating on the basis of sex.
The case brought an interesting tangle to the inclusivity discussion: Madison was apparently kicked off the team because of the way that boys might react, not because of concerns for her safety or a desire to provide boys with a single-gender group activity.
The ejection was, in a word, unfair—not simply because it excluded Madison, but because it did so for the wrong reason.
Young football player looking at the field
iStock.com/pkripper503

“My mom counted that I had five sacks,” Madison said at the time in an interview with ABC News. “The entire crowd thought it was one of their boys but when they saw my number and looked at the roster, they saw it was me. It’s taking that fun that I had for a year and snatching it right out from under me.”

That’s not to say there isn’t any justifiable reason to separate activities by gender.

Our point is simply that questions of inclusivity need to be treated carefully. In some situations, gender exclusivity might actually be beneficial for kids.
Remember those social constructs we mentioned earlier? They’re certainly powerful, and in order to correct them, we need to teach young girls to recognize them. Boys and girls are treated differently by our society, and sometimes there’s nothing wrong with recognizing those differences.

HealthyWay
iStock.com/SerrNovik

The Girl Scouts provide an excellent example. Writing for Slate, Parrish Turner notes that the organization provides kids with important lessons and leadership that wouldn’t be possible with a mixed-gender membership. Because the Girl Scouts assumes its members are female, scout leaders are able to talk about sexual harassment, discrimination, and various other topics specifically directed at women. They’re able to promote STEM fields, encourage girls to innovate, and give kids a safe space to develop into strong women.
Girl is working on her robotics stem project
iStock.com/Kerkez

With that said, moderation is still crucial. We do know from research that mixed-gender friendships and activities can be helpful, and when there’s no reason to separate the sexes, it’s probably best to let them mingle. One study found that increasing cross-gender interactions actually diminishes aggression; in schools where those types of interactions were rare, cross-gender friendships created “status distinctions” that magnified the effect.
Kids playing together
iStock.com/Rawpixel

In other words, in social environments where boys and girls aren’t typically expected to be friends, cross-gender friendships can have a powerful beneficial effect on behavior and, potentially, development.

Gender-exclusive situations may be helpful, but the reasoning behind them needs to be clear.

Ultimately, gender-exclusive groups aren’t necessarily a bad thing, provided the exclusion is occurring for a good reason. Kicking girls off a football team because the boys might have “impure thoughts” is harmful reasoning; establishing a girls-only group to give kids powerful female role models is perfectly reasonable.

HealthyWay
iStock.com/SolStock

As for the Boy Scouts—soon to be called the Scouts BSA—the move towards inclusivity seems like a practical one to drive recruitment and keep families involved in scouting. It’s also not quite as inclusive as the headlines might indicate; single-gender packs and dens will still exist. Time will tell, but scouting purists probably don’t have to worry about the organization changing in profound ways.
HealthyWay
iStock.com/pyotr021

In the meantime, a mix of single- and mixed-gender activities seem like an appropriate foundation for well-rounded children. More important is that we keep discussing gender imbalances—and making sure that when we’re excluding kids from anything, we’re doing it for the right reasons.

Categories
Collective Recipes The Goods

Vegetable Frittata

Your whole family will enjoy this veggie-packed breakfast food any time of day. Serve it with a little fresh fruit for an extra treat.

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No Gym Required Sweat

How To Build A Bodyweight Workout, No Gym Membership Required

If you’re looking for a full-body workout that can be done anywhere, anytime, and requires no setup or equipment, you’re in luck.
We asked three fitness experts to share their tips on how to create a bodyweight workout plan that fits your schedule.

What is a bodyweight workout?

Before we get into the details about why you should be doing these awesome workouts, let’s define what a bodyweight workout is.
Bodyweight workouts consist of strength training moves that do not require equipment, such as dumbbells or machines. The moves can involve multiple muscle groups (squats) or isolate one or two smaller muscle groups (tricep dips).
A bodyweight workout can be aerobic, anaerobic, or both. It just depends on how you structure your routine (more on that later).

When should you do bodyweight workouts?

Typically, a bodyweight workout is done at a quicker pace than a workout done with weights. Plus, some bodyweight workouts have cardio bursts added to them to increase the intensity and calorie burn.
Like other forms of exercise, bodyweight workouts do stress your muscles. “So you will want proper rest for the muscle groups you work, as your muscle building actually happens during the rest period,” explains American College of Sports Medicine-certified personal trainer Jessica Hagestedt. Consider using this form of exercise three days per week (every other day) to start.
National Strength and Conditioning Association-certified strength and conditioning specialist Melody Schoenfeld says you can do bodyweight workouts any way that makes sense for your goals and abilities.
Bodyweight workouts can be done as a stand-alone workout or as part of a larger exercise routine. You can focus on specific muscle groups with certain movements, such as incorporating push-ups for an upper-body bodyweight routine, or you can stick to doing a full-body bodyweight routine as your main exercise for the day.
The amazing thing about bodyweight workouts, says Dempsey Marks, fitness expert and creator of the PreGame Fit fitness program, is that they can fit into nearly any fitness routine—and you’ll still be yielding benefits. “If you’re short on time, traveling, or don’t have access to a gym, bodyweight workouts alone are great for producing results,” she says.
“And if you’re looking to build a bit more muscle, I’d recommend a complete high-intensity bodyweight workout after some more traditional weightlifting at the gym. If you’re a runner, or simply just like your cardio, bodyweight workouts can be done before or after cardiovascular training,” says Marks.

What are the benefits of doing bodyweight exercises?

The list of benefits is endless, but our three experts agree that there are some that rise to the top.

  • Bodyweight workouts are portable—you can do them just about anywhere.
  • Bodyweight workouts are cost-effective (can be done for little or no cost).
  • Bodyweight workouts can incorporate plyometrics, strength training, and agility drills, which gives you both a strength and a cardiovascular workout.
  • Bodyweight workouts can include short cardio bursts to up the intensity.
  • Bodyweight workouts can incorporate circuit training, which is a series of exercises performed back to back with little to no rest in between for a higher calorie burn.

Create Your Own Bodyweight Workout

Creating a bodyweight workout is a lot easier than you might think. Schoenfeld says a bodyweight workout, just like any other workout, should be based on your current abilities, goals, and attention to form. If your goal is fat loss, she recommends using total body exercises (squats, lunges, push-ups, pull-ups, etc.) to have the greatest effect.
“For a total-body workout every time, make sure to include at least one pushing exercise, one pulling exercise, one squat- or lunge-type exercise, and one hip dominant exercise (one-legged or two-legged hip thrusts, for instance),” she explains.
Marks uses this simple formula with her clients: Create a circuit with one lower body exercise, one upper body exercise, one core exercise, and either a compound exercise or a plyometric explosive exercise (to get your heart rate up).
Once you decide on the format of your workout, Hagestedt recommends the following guidelines:

  • Make sure you warm up properly before any exercise.
  • Find a safe space to work in that has a sturdy object (like a wall) nearby for balance assistance.
  • Know what the exercise should look like before performing it; it’s helpful to do it in front of a mirror to make sure you are matching proper form and movement.
  • Start with a full-body routine with exercises that use major muscle groups, and write them down. It’s amazing how easy it is to forget the next exercise once you start to tire out.
  • Perform around 15 repetitions of each exercise and plan for 1 to 3 sets.
  • Base your initial workout on how you’re feeling or your rate of perceived exertion (REP).
  • Once your workout is complete, make sure you cool down, get your heart rate back to normal, and stretch each muscle group.

Bodyweight Workout for Beginners

This sample workout includes exercises for both the upper body and lower body. Follow the repetition and set guidelines above to determine the number of exercises to complete. If the exercise is for time, the amount to perform is at the end of the description.

Upper Body Circuit

Wide-Grip Push-ups

Lie facedown on the floor. Push yourself up into a push-up position with your hands about two to three inches wider than shoulder-width apart. Fully extend your elbows, pause at the top, and lower your body down to the starting position. Repeat.

Full Push-Up

Modified Push-Up

Triceps Bench Dip (Using Bench or Chair)

Sit on a bench or a sturdy chair and place your hands on either side of the hips so that the palms are resting on the bench and your fingers are hanging over the edge. Keep your feet together and your knees bent while you carefully move your buttocks off the bench—at this point, you will be supporting most of your bodyweight with your arms with your back facing the chair. Lower the hips toward the floor by bending the elbows until your upper arms are parallel to the floor. Push back up using your arms rather than your legs and repeat. To make it more challenging, perform the dip with the legs fully extended with no bend in the knees. Repeat.

 

One-Leg Push-Ups

Perform a push-up but extend one leg off of the ground so that it’s parallel with the floor. This adds some extra instability and recruits your abs for extra balance. Repeat.

 

Mountain Climbers

Get into a push-up position. With your hands in place, bring your right leg up and in (think of running in place but in a push-up position). Extend your right leg back and do the same movement with your left leg. As soon as you have the movement down, pick up the pace and repeat, alternating with both legs for 20 to 30 seconds.

Bicycle Crunches

Lie flat on the floor and place your hands behind your head. Bring your knees up to a tabletop position. This is your starting position. Bring your right knee into your body and angle toward your left elbow (you can touch your knee to elbow). Then straighten out the right leg, square your shoulders, and do the same thing for the left leg (left knee to right elbow). 

Once you feel comfortable with this movement, pick up the pace, alternating between your right and left leg.

Plank

Get into a push-up position. Now bend your elbows and rest your forearms on the floor. This is your starting position. Your feet should be flexed with your toes on the floor. Your body should be a few inches off the floor in a straight line. Make sure to contract your abdominals and lower back muscles while holding the exercise. 

Lower Body Circuit

When performing squats, it is essential to have proper form to avoid injury and reap maximum results. Remember to keep your heels anchored and not to let your knees go past your toes.

Narrow Stance Squat Jumps Superset With Wide Stance Squat Jumps

Assume a squat position, with your legs shoulder-width apart. Now, bend your knees and lower yourself into a squat position. Explode up, raising your feet off the floor a few inches. Your arms can be out in front of you or at your sides. As you come back down, make sure to land softly into a squat position. You can keep repeating the movement this way or alternate between a narrow stance (a little less than shoulder width) and a wide stance (slightly wider than shoulder width). Repeat.

Narrow Stance


Wide Stance


Sumo Squats

Get in a squat position. Step each leg out until you’re in a wide stance with your toes turned out. If you’re not using weight, your hands can be on your hips. If you decide to use weight, you can hold a kettlebell with both hands or a dumbbell in each hand (close together) in front of your body while squatting down. Pause at the bottom and stand back up. Repeat.


Walking Lunges

Find an area that has a long stretch of floor (a hallway works great). Stand with your feet together and hands on your hips. Starting with your right foot, step forward into a lunge position. Now, bring your left foot forward and step into a lunge position. Alternate legs and walk for the desired amount of time or number of reps per leg.

Glute Bridges

Lie faceup on the floor with your knees bent and your heels on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees. Hold this position for three to five seconds and return to the starting position. Repeat. 

Wall Sits

Stand facing away from a wall with feet positioned 6 to 12 inches away from the wall. While keeping your back against the wall, bend the knees and lower the body until thighs are parallel to the floor. Hold this position for up to 30 seconds. Return to the starting position by pushing the heels into the floor and sliding the back up against the wall. 

How can you make bodyweight exercises more difficult?

If you stop feeling challenged by your bodyweight workout, it’s time to up the intensity. There are several ways to do this. Hagestedt recommends adding more complicated exercises, increasing your workout repetitions and/or sets, or adding resistance bands and/or dynamic plyometrics for an increased cardiovascular twist.
One example of a simple bodyweight move you can make more challenging is the push-up. “If you’ve mastered the push-up, you might try plyometric push-ups, which can be done in place (push hard off the floor so that you’re essentially ‘jumping’ with your hands) or onto a higher surface (so aiming to land your hands on a step after ‘jumping’ off the ground),” says Schoenfeld.
Marks says a simple option to make workouts and exercises harder is to eliminate rest. “Create a circuit, set a timer for seven minutes, and complete the circuit as many times as possible with little to no rest in between over the course of seven minutes,” she says.
“Plyometrics (like jump squats, jump lunges, speed skaters) are challenging and a wonderful way to get your heart rate up so that you’re burning extra calories during your workout. If you’d like to make the exercises themselves harder, utilize resistance bands or some light dumbbells (or even soup cans!) to really strengthen your muscles,” adds Marks.

Categories
Health x Body Wellbeing

Emergency Contraception Facts Every Woman Needs To Know

Let me just make a few things clear right out of the gate. Accidents happen. It’s hard to remember to take a daily birth control pill, much less remember to take it at the same time each day. Condoms can break. You may have miscalculated your fertile time if you’re practicing natural family planning.
There are about a thousand different reasons you might need emergency contraception, and there are approximately zero reasons you should feel bad about purchasing it.
Even though some forms of emergency contraception have been available without a prescription for over a decade, misinformation about emergency contraception abounds. So, with the help of emergency contraception experts, we’re here to help set the record straight.
Here are the emergency contraception facts every woman (and frankly, every man) needs to know.

How Emergency Contraception Works

Emergency contraception can help prevent unintended pregnancy in a couple of different ways.
One of the most popular forms of emergency contraception is the morning after pill, which delivers a large dose of hormones designed to delay or prevent ovulation from happening. If you don’t ovulate, there’s no egg to be fertilized, meaning you can’t get pregnant.
Another method of preventing pregnancy through emergency contraception is through a copper IUD. Essentially, copper is toxic to sperm. So, when sperm try to swim toward their goal, the copper in your cervical mucus from the IUD kills the sperm.

How Emergency Contraception Works With Your Menstrual Cycle

Here’s a quick refresher on the menstrual cycle:
“Most women have a menstrual cycle that lasts around 28 days from the start of one period to the start of the next (a few are longer and some are shorter in length),” explains Melissa Grant, chief operating officer of carafem Health. “On average, most fertile women ovulate around day 14 of this cycle, meaning they release one egg cell during this time, and it survives about one day. If a fertile man’s sperm comes into contact with a woman’s reproductive tract (through the vagina, cervix, and uterus to the fallopian tubes) the sperm cells can live in her body for up to five days. This means even if a woman does not have sex on the day she ovulates, it is still possible for sperm and egg to join in conception if live sperm are still in her reproductive tract on the day she ovulates.”
This window of opportunity for pregnancy to occur is why Adeeti Gupta, MD, the founder of Walk In GYN Care, cautions women that while emergency contraception pills do work to prevent pregnancy, it’s hard for most women to accurately pinpoint their exact ovulation date to know whether or not they may become pregnant. “The menstrual cycle is helpful [in preventing pregnancy] only if your cycles are regular like clock work,” says Gupta. “However, this should not be used a gauge to decide when and whether or not you need to take emergency contraception.”
So, to recap: If you have unprotected sex around the time that you normally ovulate, you are at risk of becoming pregnant, even if it wasn’t on the exact day of ovulation.

When to Use Emergency Contraception

Luckily, there’s no guesswork involved in knowing when you should take emergency contraception.
“Emergency contraception can be used any time there is unprotected intercourse, unless you are already on birth control pills or have an IUD,” Gupta explains.
According to both Grant and Gupta, you can take emergency contraception at any time during your menstrual cycle and any time that you’re worried you might become pregnant after sex.
Even though most kinds of emergency contraception, like Plan B, are typically effective within 72 hours of intercourse (and others are effective for longer periods), both Grant and Gupta urge women to act quickly after unprotected sex to prevent an unintended pregnancy, and they say the claims that emergency contraception is as effective on day one as it is on day five isn’t completely true.
“It is variable. The efficacy also depends on the woman’s menstrual cycle, so it’s hard to predict,” Gupta says.
Still, research shows that all forms of emergency contraception should be taken as soon as possible after unprotected sex in order to be most effective.
And, if you were worried, this means that emergency contraception is not the same as having an abortion. I repeat: emergency contraception is NOT an abortion.
And if you’ve heard differently or are still unsure, take it from the expert:
“An abortion ends an established pregnancy,” explains Grant. “Emergency contraception pills work to prevent ovulation and have no effect on an ongoing pregnancy.”

Purchasing Emergency Contraception: A Guide

Now that you know the key facts about emergency contraception, here’s what you need to know about the most popular forms of emergency contraception available and how to purchase them.

The Morning After Pill

The “morning after pill” is a term that describes a couple different forms of emergency contraception pills. This type of emergency contraception contains hormones that help prevent ovulation.

Levonorgestrel

Levonorgestrel is a type of progestin, one of the hormones that affects your menstrual cycle and pregnancy.
Most levonorgestrel emergency contraception options, like Plan B One Step (one of the most popular name-brand types of levonorgestrel emergency contraception), are single-dose options that are most effective when they are taken as soon after intercourse as possible.
Levonorgestrel Effectiveness
When taken within 72 hours, levonorgestrel is 89 percent effective in preventing pregnancy. However, efficacy rates decline the longer you wait to take the pill; by day five, you’re five times more likely to become pregnant.
You should know that some research has shown that the morning after pill is slightly less effective in women with higher BMIs. In fact, one study showed that in women with high BMIs, pregnancy was three times more likely to occur despite using emergency contraception; if you have a BMI greater than 25, it’s recommended that you do not take levonorgestrel. If you have a high BMI, don’t despair: The two other methods of emergency birth control are shown to be more effective overall, even if you have a higher BMI.
Levonorgestrel Side Effects
Because levonorgestrel is a large dose of hormones, it’s normal to experience nausea or even vomiting as a side effect. If you do vomit after taking the morning after pill, Gupta advises following up with a second dose. Other common side effects are similar to how you feel during PMS: bloating, fatigue, breast tenderness, and cramping have all been reported.
Where to Buy Plan B One Step
Plan B (and generic forms of it) can be found in the family planning aisle of most drugstores, so anyone age 17 or older can purchase it without asking the pharmacist or having a prescription. That means your partner, your best friend, or a stranger on the street could purchase the morning after pill for you, no questions asked. You can also buy the morning after pill online through most retail pharmacies, but be aware that shipping times vary, and you may not receive the pill within 72 hours when it is likely to be most effective.

ella (Ulipristal Acetate)

Ulipristal acetate, known on the market as ella, is another type of morning after pill. Ulipristal acetate is a progesterone receptor modulator. Gupta explains that ella also works to delay ovulation, “but works through a different mechanism of action. It goes into the cells and blocks the progesterone receptor to prevent progesterone surges and hopefully ovulation.”
Ella Effectiveness
One of the best things about ella is that it can also be taken up to five days after intercourse, but unlike levonorgestrel-only pills, has even rates of efficacy as time goes on.
In addition, ella has been shown to be more effective in women with higher BMIs, but not failsafe. In one study of over 2000 women, a total of 1.9 percent became pregnant after using ulipristal acetate, but among obese women in the study, the rate of pregnancy while using this form of emergency contraception jumped to 8.3 percent.
Ella Side Effects
Side effects of ella are similar to the side effects of other morning after pills on the market. You may experience symptoms similar to those during PMS, but they should subside after a couple of days.
Where to Buy ella
Ella is currently only available with a prescription, but that usually doesn’t require a visit to your doctor. Usually, your physician can simply call the prescription in to your pharmacy, and in some states, you can even get the prescription straight from the pharmacist. With a prescription, ella can be ordered online and shipped to most states.

Copper IUD

A copper IUD is the most effective form of emergency contraception at 99 percent efficacy up to 120 hours of insertion, regardless of BMI. Plus, unlike the morning after pill, a copper IUD can continue to act as birth control, preventing pregnancy for five to ten years or until you decide to have the device removed.
It only takes about five minutes to insert a copper IUD, and the experience is about as uncomfortable as having a pap smear or colposcopy. A speculum is inserted into the vagina, and then your doctor will use a special tool to place the IUD into your uterus.
Copper is toxic to sperm, so they prevent fertilization of an egg from taking place. Even if you ovulate, the IUD prevents implantation by impairing sperm motility.

How much does emergency contraception cost?

The Affordable Care Act requires insurers to cover FDA-approved contraception methods (thanks, Obama!). That includes emergency contraception, but there are restrictions, so your insurance may or may not cover the cost of emergency contraception. The best way to find out if your insurance covers emergency contraception is to call them directly.
If you go with the morning after pill, like Plan B, which can be purchased at any pharmacy, you’ll likely be paying out of pocket, though insurance may cover some of the cost. Generic brands of levonorgestrel-only emergency contraception have the same rates of efficacy, but are generally a little bit cheaper. You can also save money by visiting the Plan B website directly, as they usually offer online coupons that can be redeemed in stores. Since ella requires a prescription, insurance is more likely to cover all or a portion of the $50 cost.
The best bet for insurance-covered emergency contraception is the IUD, since it requires an in-office doctor’s visit. Without insurance, an IUD can be pretty expensive (think between $500 and $1,000), but insurance brings that cost down considerably.
If you need emergency contraception, but money is tight, you do have options. Visit your local health department or Planned Parenthood to find out about your options for receiving free or low-cost emergency contraception.

I found out I am pregnant after I took emergency contraception. Will it hurt the baby?

Sometimes women find they’re pregnant despite taking emergency contraception. This might be because ovulation had already occured when you took emergency contraception, or the emergency contraception may have been taken incorrectly.
Copper IUDs are 99 percent effective at preventing pregnancy, but while it is extremely rare, pregnancy can occur if the IUD malfunctions or was inserted incorrectly. Even more rare are adverse outcomes if you do become pregnant with an IUD. That said, studies have shown that the risk of ectopic pregnancy and miscarriage are much higher in women who become pregnant with an IUD in place.
That’s not the case with other forms of emergency contraception, though. If you find out you’re pregnant after taking emergency contraception, research has shown that the morning after pill likely has little effect on fetal development.
In fact, a 2009 study of over 600 women in China found that there were no statistical increases in the risk of miscarriage or other adverse pregnancy outcomes when women were exposed to levonorgestrel-only emergency contraception after becoming pregnant.
This may be because most OTC emergency contraception contain high levels of common hormones similar to pregnancy hormones like progesterone. So how can progesterone both promote and prevent pregnancy?
“Yes, progesterone is one of the hormones that surges during pregnancy,” Gupta says. “However, if we give that hormone from external sources [like emergency contraception] then it works through a mechanism called feedback suppression and suppresses ovulation.”
Basically, progestin is a synthetic hormone used in emergency contraception that mimics progesterone but is manufactured to act on the bodies progesterone receptors in a desired way, which is the feedback suppression Gupta mentioned. Grant further explains, “One effect of the type of progestin in emergency contraceptive pills is to inhibit ovulation (stop the release of an egg cell). The most commonly available emergency contraception pill in the United States contains the progestin levonorgestrel.”

Frequently Asked Questions About Emergency Contraception

You asked, we asked the experts, they answered.

Does emergency contraception prevent STDs?

“No, emergency contraception does not prevent STDs,” says Grant. If you have unprotected sex, it’s always a good idea to get tested, just in case.

Is it safe to use emergency contraception more than once?

“Yes, emergency contraception is very safe, and can be used as needed,” says Grant. Unless you throw up immediately after taking the morning after pill, there’s no need to follow up with a second dose. Any time you have unprotected sex and are concerned about pregnancy, you may take emergency contraception.

Can you use emergency contraception as regular birth control?

“No, not at all,” says Gupta. “I do not recommend this method on a routine basis because it can cause irregular periods and high chance of unwanted pregnancy.”

Are you sure that emergency contraception isn’t the same as the abortion pill?

“Yes! They have completely different compositions,” Gupta explains. “Ella is similar in chemical composition but it’s used differently and at a different dose for abortion.”

Will emergency contraception affect my menstrual cycle?

Maybe. “Emergency contraception can sometimes delay the cycle and cause unpredictable bleeding in the subsequent cycles,” says Gupta.

Does emergency contraception hurt?

“No,” says Gupta. “You may get some cramps, but it shouldn’t hurt too much.” See the side effects above so you know what to expect!

Is it safe to use emergency contraception if I recently started hormonal birth control?

“Yes, if your hormonal birth control is not yet effective and there is a risk of ovulation, emergency contraception pills can be a good way to further reduce the risk of an unintended pregnancy,” Grant explains.

If you take two morning after pills is it twice as effective?

Sorry, but nope. Plus, according to Grant, “The effectiveness of taking more than one EC pill has not been widely studied. Current recommendations are to follow the package directions.”

My period started right after I had unprotected sex. Do I still need emergency contraception?

“Some women bleed in the middle of a menstrual cycle and others may ovulate even during a period,” Grant explains. “If you have had unprotected sex and want greater protection from pregnancy, you can take emergency contraception pills at any time during your cycle.”

I feel HORRIBLE after taking emergency contraception. When should I call my doctor?

You shouldn’t feel bad after taking emergency contraception. If you do, Gupta says, “Call or go the nearest GYN office/ER right away. Your doctor needs to rule out pregnancy, ectopic pregnancy, or anything else that may be serious.”

Does emergency contraception affect fertility?

According to Grant, “Emergency contraception pills only prevent ovulation at the time you take them. They do not offer long-term protection against pregnancy, and they do not impact future fertility.”

Should I feel bad about using emergency contraception?

“The choice about when and whether to become pregnant or have children is one that is best decided by the people involved,” Grant says. “Having children when you feel ready is something to feel good about!”

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Life x Culture Lifestyle

Amazon Prime Day, The Healthy Way (And The Other Sales That Invite You To #treatyoself Today)

If you love receiving packages full of goodies you selected specifically for…you (and you have an Amazon Prime membership), then you’re probably just as excited about Amazon Prime Day as we are.
But balancing the desire for a little something new at a steal of a price can conflict with our best intentions of being conscious consumers, especially as some of us aim for minimalism, are rocking capsule wardrobes, and want to make more space for meditation and mindfulness instead of “stuff.”
Here’s how the ladies of HealthyWay HQ plan to make the most of Prime Day, without breaking the bank amassing unnecessary clutter that’ll be collecting dust come Prime Day 2019.

Audible

Editor-in-Chief Ashley is already an Audible subscriber, but she loves it enough to recommend that readers (or listeners?) take the plunge on Prime Day, when you can save a whopping 66 percent on a three-month membership.
Be aware that membership will renew at the full rate of $14.95/month after the first three months, but rather than letting this scare you off, celebrate the great deal you’ll be getting—and the books, audioshows, news, and comedy that can enrich your life between now and October without you having to turn a single page.
Find some of our favorite Audible books here…
[products ids=’1006441,1006440,1006442,1006443′ type=full]

KitchenAid Stand Mixer (aka Kitchen Goals)

Does any piece of kitchen equipment say My (culinary) best self has arrived quite like KitchenAid’s iconic stand mixer? No, ma’am.
Elevate your mixing game (and kitchen aesthetic) with the Professional 5-Qt. model STAT.

Echo Dot

Maggie’s response to the question “What’re you lusting after this Prime Day?”: “I want another Amazon Dot. I only have one, but I want moooore.”
At $29.99 (yes, that’s a 40 percent discount), it’s easy to imagine calling the shots, jamming to your Spotify playlists, and getting info on demand with this handy device that’ll have you feeling like the queen of your castle day in and day out.
Peep our fave Alexa devices here…
[products ids=’1006469,1006472,1006475,1006476′ type=full]

“Get it right, get it tight.”

I’m not taking any beauty cues from Bubba Sparxxx, but when Ashley and Maggie both recommend the same retinol moisturizer as a Prime Day treat, this girl perks up. Ashley says she uses very few products on her face (same here), but that she enjoys Baebody’s retinol moisturizing cream, which leaves her face feeling just a little more taut when she wakes up in the morning.
The cream is formulated with plant-derived hyaluronic acid, wildcrafted green tea, organic jojoba oil, vitamin E, vitamin B5, and shea butter, which will have fans of plant products and organics rockin’ everywhere.

Kindle

You know what goes great with a glass of wine and 20 minutes to yourself finally after a long day (or the beach, a long flight, or a park bench)? Silence and the company of a good book—or all 3.4 million of the e-books available through the Amazon Kindle, which you can get at a deep discount on Prime Day.
Not sure where to begin with your reading regimen? We suggest referring to our list of 18 life-changing books that every woman needs to read (on her brand new, 33 percent–off Kindle Paperwhite).
Here are the Kindles our team uses; we love e-readers!
[products ids=’1006458,1006461,1006463,1006464′ type=full]

Athletic Apparel and Shoes

Sweet, sweet Scottish singer-songwriter Paolo Nutini gets it all right when he belts out, “Hey, I put my new shoes on and suddenly everything’s right!” New shoes elevate your everyday game—especially your athleisure getups. And on Prime Day, women’s athletic wear and shoes are up to 50 percent off.
Maggie’s favorite Prime Day pair? These adidas Cloudfoam Sneakers that’ll have you walking on sunshine.

Coconut Oil–Enhanced Biotin

Want to do right by your locks? A good first step is understanding your hair type and treating your hair accordingly. Next up: Give your mane a little TLC by incorporating biotin into your regimen.
I love that Sports Research’s High Potency 5000 mcg biotin is vegan- and vegetarian-friendly as it’s encapsulated in veggie softgels rather than the gelatin ones many of us choose to avoid.

Groceries

Yes, you read that right. This year, for the first time ever, Whole Foods is getting in on the Prime Day bonanza. Prime members can spend $10 in store today and tomorrow and will get $10 to spend on Amazon during Prime Day (for those candles, am I right?). Just scan your Prime Code or use your mobile number at the Whole Foods in-store checkout.
Not sure what to stock up on? How about the ingredients required to whip up some stuffed peppers or an armful of nutrient-packed stem vegetables?

Amazon Handmade

Amazon Handmade is almost too good to be true. I was a complete Etsy nut in a past life, and Amazon Handmade combines all the goodness of genuinely handcrafted goods with the Prime shipping I’ve already bought into (because: all the things I can’t get locally and Sex and the City on Prime Video).
The Amazon Handmade products I’m after this Prime Day? Little Bee of Connecticut’s hand-rolled beeswax pillar candles. I like to burn both candles and sage in my meditation space, and I love that these pillars (which Little Bee offers in 6 inch and 8 inch sizes), are natural, non-toxic, sustainable, and renewable as they don’t contain any petroleum byproducts like the paraffin most candles are made of. Plus, few things are as soothing as the smell of an unscented beeswax candle or the gentle light it emits.
Bonus: With the Prime Day discount, these candles are cheaper than comparable beeswax container candles I’ve come across at T.J.Maxx, and they’re packaged in recyclable paper, so there’s none of the awkwardness of deciding what to do with a waxy, lidless container after your candle’s flickered its last.
[products ids=’1006451,1006450,1006453′ type=full]

Essential Oil Everything

I nabbed a few Aura Cacia essential oil blends last week (Chill Pill ftw) but have yet to get an essential oil diffuser. Senior Editor Maggie recommends this lovely teardrop-shaped cool mist diffuser from TaoTronics that is home and baby safe.
Read up on the basics of using essential oils before you get started, or take a deep dive into our guide for using essential oils to treat seasonal allergies.

A Not-So-Slow Cooker

I scream, you scream, we all scream for something delicious to eat every 👏 single 👏 day—even workdays when there’s no time for cooking said delicious dishes. Enter the Instant Pot, slow cooker extraordinaire.
You place the Prime order; we’ve got you covered with all the Instant Pot details and a delicious recipe to get you started as soon as your Prime Day package drops.

Meal prep like a pro.

  • Instant Pot ✔️
  • Stand Mixer ✔️
  • All the groceries from Whole Foods ✔️

Now you just need to store all that delicious goodness in an organized, aesthetically pleasing fashion (that’ll have you celebrating your leftover meals as opposed to lamenting #saddesklunches).
Enter Vremi’s 18 piece glass food storage container set. Stackable, airtight, BPA-free, microwave, oven, and freezer safe: All these descriptors are music to our nosh-loving ears.

Not a Prime member?

No need to fret. Target’s pulling out all the stops during Prime Day too, and that competition means deals that are accessible to everyone.
In the mood to level up your legging game? Shop Outdoor Voices’ 40 percent off sale.
Want to share your must-purchase items or Prime Day wishlist? Or did we miss a great deal? Hit us up on Instagram at @itsthehealthyway or Twitter at @healthywaymedia to let us know how you spent Prime Day (literally).

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Life x Culture Lifestyle

Our Favorite Responses To The #inmyfeelings Challenge

If you were in a deep summer hibernation through the end of last week…and the entire weekend (we love naps, too—we understand)…you might’ve missed the #inmyfeelingschallenge blowing up…everywhere. It’s being hailed as “the summer’s viral dance challenge” by Time, and Instagrammer @theshiggyshow seems to have everyone moving (and singing along) to Drake’s “In My Feelings.”
Will Smith’s rendition took the challenge to new heights—literally—but at HealthyWay HQ, we’re always asking Where my ladies at?
In that spirit, we’ve rounded up our favorite empowered (and unabashed) lady wellness influencers’ responses to the #inmyfeelingschallenge, starting with Alison Wu of Wu Haus.
Alison’s IG vid, shot in her deliciously pastel, Smeg-refrigeratored kitchen, popped up in my feed and inspired our hunt for the best of ladies asking “Kiki, do you love me?” and busting out the type of choreography that proves just how diverse, talented, and entertaining the women we admire are.
[sul title=”Best Set” subheader=”Alison Wu of Wu Haus (In Her Kitchen)”]

A post shared by alison wu (@alison__wu) on


Everything about this video has us asking, “Can we come over in our comfiest athleisure getup for a kitchen dance party (hopefully followed by snacking on your coconut matcha macaroons)?”
[sul title=”Best Accessories” subheader=”Fashion, Beauty, and Lifestyle ’grammer Aashna Hegde”]

A post shared by Aashna Hegde (@aashnahegde) on


At least four of HealthyWay’s editors wear glasses on the regular, so between her black-rimmed specs and enviable brows, we’re feeling Aashna’s look.
[sul title=”Best Hair Whip” subheader=”Amanda Lacount of #breakingthestereotype”]


Body positive dancer Amanda LaCount shows us some epic hair whips—and her smile is completely infectious, too.
[sul title=”Best Motivational Vibe” subheader=”Choreographer and “Fit Mom” Nkateko Maswanganye”]


South African Nkateko “Takkies” Maswanganye’s moves (and maybe her outfit?) have her husband eagerly providing the motivational feedback we’re all after when we start breaking it down to whatever song we’ve been feeling. #relationshipgoals
[sul title=”Best All-Around” subheader=”Army Medical Logistician, “Gym Freak,” and Mama Savannah Spencer”]


Everything about this #inmyfeelingschallenge response from Fort Bragg, North Carolina, has us celebrating. Especially those special effects.
Inspired to venture a little deeper into your feelings? Check out our guide to implementing positive affirmations (and how they actually work) or read up on how a gratitude journal can change your entire outlook.

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Collective Quizzes The Goods

What Kind Of Couple Are You?

 

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Healthy Her Way Lifestyle

Davida Lederle Of The Healthy Maven

“We could all use a little more kale AND wine in our lives.” You know we had to feature whoever wrote this—so we did.
This week’s Healthy Her Way feature calls herself The Healthy Maven, and we think it’s a pretty appropriate moniker. Not only is Davida Lederle a self-made maven, she also makes living a healthy lifestyle relatable. She’s not a certified nutritionist or dietitian—and we love that! After all, most of us aren’t either. She’s just a normal girl turned wellness junkie, inspiring us with her attainably healthful lifestyle.
Davida preaches living “healthFULLY”—emphasis on fully. There’s living “healthy,” according to the standards of health set by who-knows-who, but she’s figured out that if you don’t feel happy, you’re not living healthFULLY. She’s committed to sharing this lifestyle with her followers and uses several mediums to get her message across, including her blog, Instagram, YouTube channel, and podcast.
Part of a full life is a full belly, and Davida discourages restricting what we eat to the point of feeling undernourished—and that means in our bodies and our souls. She has a flexible approach to food: “Most of the time this means eating an organic plant-based diet, but if that scone is calling my name, I want bacon with my eggs, and my dinner is begging for a glass of wine, then that’s okay too.” It’s all about the balance.
She doesn’t just say that either. Her Instagram feed proves that she practices what she preaches. Scattered between the bright smoothie bowls and delicious chicken and veggie dinners, you’ll spot (multiple times) her ultimate grain-free brownies and French toast. She even posted a photo of herself drinking a beer—or, as she called it, “fermented grain juice.” 🙌 Whatever you want to call your drink of choice, we’re here for a wellness guru telling us an occasional beer is influencer-approved.
Davida covers more than food and drink, though. She recently became a certified yoga instructor, so you can also turn to her for some flow inspo. And if you want to explore green beauty, Davida dishes about her best finds on that front too. Plus, her travels outside of San Fran make us want to hit the road ASAP. As if all that’s not enough, she and her husband are so freaking adorable together. #wellnessgoals, #relationshipgoals, and did we mention #doggoals? She has the cutest damn goldendoodle. She’s killing it.
Of her approach to health, she says, “If it makes me feel awesome, then I am on board.” Well, we certainly love feeling awesome, so we’re on board with Davida, too.
HealthyWay

A Day in the Life

What does your daily routine look like?

I am not an early riser, so I usually get up around 9:00 a.m. I start my day slow with some tea or coffee—depending on how I’m feeling—and breakfast, which is usually a green smoothie or oatmeal. I then jump into work, starting with my inbox. I only answer my emails once a day, so I try to have that done first thing in the morning. From there we’ll see how the day goes!
Sometimes it’s recording a podcast, filming a video, or shooting a recipe. I’m usually done by 4:00 p.m., which is when I take my dog on a long walk or go to yoga or pilates. I come home, cook dinner, and then hang out on the couch watching some TV or reading a book. I’m usually in bed around 10:30.

What are your favorite ways to practice self-care?

It changes every day. Sometimes it’s as simple as sleeping in or binge-watching a TV show. Other times it’s more proactive, like taking a spa day or doing a tech detox in the woods. I like to believe that self-care looks more like self-preservation i.e. “What do I need to do today to survive and feel happy?”

How do you stay inspired?

Get outside! Go offline! I think there’s a misconception around bloggers that we’re online all the time. I’m sure that’s the case for some, but I try to take a few hours a day offline and at least one day of the weekend. I like to go out and experience the world to get inspiration. Hang out with friends, go on hikes, try new restaurants. Inspiration comes when you’re not seeking it, but living it.
HealthyWay
HealthyWay
Disclaimer: Just so you know, if you order an item through one of our posts, we may get a small share of the sale.

Loving Lately…

What are the best products you’ve discovered recently?

So many! I’m a green beauty junkie and have been loving the Jasmine Green Tea Toner from Herbivore and the Red Wine Mask from 100% Pure. In terms of food, I have been loving the Beauty Chef Glow Powder in my smoothies. I hate how much I love it because it’s so expensive, but it actually works!

What are your favorite apps?

Snapchat! We have a family snapchat group, and I love seeing what everyone is up to since we live across the continent. I took down my public Snapchat account, but I still use it privately and love it.

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

My friends and family! They inspire me daily. In terms of people with public profiles, I love following Meg from The Well Essentials. She has such a refreshing take on the world and the wellness space.

What’s your go-to healthy snack?

Veggies and hummus

What are you reading, watching, or listening to?

Watching: The Handmaid’s Tale; reading: The Untethered Soul; listening: Oprah’s Master Class
HealthyWay
HealthyWay

Davida IRL

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

My dog, Bodhi, would say I am needy, lazy, and completely whipped. Though to be fair, he’s all of these things, too.

What’s your most-used emoji?

😘

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

My grandmother: She passed in my early twenties, but I feel like I only got to know her after she passed. I wish I could take her to brunch and ask her all the questions about her upbringing, raising a family, and how she became the ultimate matriarch.

What’s your coffee order?

Iced almond milk latte
HealthyWay
HealthyWay
Read Davida’s blog, listen to her podcast, or check out her Instagram for some encouragement and to keep up with Davida’s own wellness journey!

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No Gym Required Sweat

Cardio Workouts: The Benefits, Different Types, And How To Get Started

We’ve probably all heard that cardio is good for you, and in turn envisioned long, torturous sessions on the treadmill (also known as the dreadmill).
In short, yes, cardio is good (read: really good) for you—and it’s so much more than just monotonous workouts on a single machine! That said, not all cardio is created equal. Some types are more effective at burning fat, some are great for building strength, and others can boost your overall fitness in a low-impact way.
These nuances are why it’s important to a) fully understand what defines cardio and b) consider your fitness goals when deciding which type of cardio is right for you. We asked four health and fitness experts to help break down the details for us. We’ll also share a cardio workout you can do at the gym and a cardio workout you can do at home—no equipment necessary.

What is a cardio workout?

In very general terms, a cardio workout is anything that challenges the heart and lungs, says Michael Jonesco, DO, assistant professor of internal and sports medicine at the Ohio State University Wexner Medical Center in Columbus. In other words, any movement that brings your heart rate above baseline level and increases your body’s demand for oxygen qualifies as cardio.
Typically (but not always), cardio involves movement that is repetitive and ranges in intensity from mild to moderate to high. Walking can be cardio. So can jogging, dancing, jumping rope, and biking.
But cardio doesn’t always require gym clothes or machinery. “You can do cardio by walking up and down the stairs in your office or walking around the grocery store,” explains Jonesco.
Essentially, any physical activity—as long as it leaves you huffing and puffing (even slightly) and in need of more oxygen—is cardio.

What are the benefits of cardio workouts?

The health benefits of cardio are legit—and numerous—says Jonesco, including improved respiration and lung functioning, increased cardiovascular functioning (“the heart becomes more capable of pumping more blood with less squeeze,” Jonesco explains), improved circulation, increased total number of red blood cells (which boost the delivery of oxygen to the rest of your body), reduced risk of heart disease, reduced blood pressure, reduced risk of diabetes, weight loss and weight maintenance, muscle strengthening, and improved muscle recovery (i.e. how quickly your muscles recover after being stressed).
Still with us? Good—because that’s not all.
There are also serious mental health benefits, including improved cognitive functioning, improved mood, reduced stress, and reduced risk of depression, adds Jonesco.
On top of all that, doing cardio on the reg will improve your ability to move through daily life more easily and efficiently, says Sergio Rojas, an Iowa-based certified strength and conditioning specialist, functional movement specialist, and USANA associate. By building a stronger cardiovascular system, you won’t get tired doing everyday things like lifting heavy items or walking up the stairs, Rojas explains. Basically, more cardio equals an easier, more enjoyable day-to-day life.

What are the different types of cardio workouts?

There are many different types of cardio, Jonesco explains. You can break it down by the specific type of exercise—for example swimming, running, bodyweight exercises, and so on—but it’s probably more helpful to think of it in terms of intensity level. Low to moderate cardio is any type of movement that elevates your heart rate to between 50 to 75 percent of your max heart rate, and high intensity cardio is anything that brings you to 75 percent and above max heart rate. (Calculate your max heart rate by subtracting your age from 220. For example, a 40-year-old’s max heart rate would be 180.)
Another way to think about it (without busting out a heart rate monitor): Low to moderate intensity cardio involves anything that elevates your heart rate without leaving you completely breathless, says Stephanie Mansour, Chicago-based certified personal trainer and weight-loss coach. Activities like walking, light jogging, and moderate biking fall into this category.
High-intensity cardio, which involves more physically demanding bursts of movement, will leave you noticeably out of breath. The fitness method known as high-intensity interval training (HIIT) is a popular form of high-intensity cardio (more on HIIT below).
Although lower intensity cardio burns fat less efficiently than higher intensity cardio, it does burn fat more directly, says Jonesco, which means you can see weight loss and maintenance benefits from lower intensity cardio. This type of workout also tends to be lower impact—that is, easier on your joints—which means you’re less likely to injure yourself.
“If you want to reduce stress, feel better, and lubricate your joints, do this type of cardio,” says Mansour.
On the other hand, high-intensity cardio workouts are “really good for weight loss” and changing your body composition, says Mansour. That’s because they burn more calories in a shorter amount of time and are more likely to increase your muscle mass, which boosts your resting metabolic rate (AKA your metabolism), an important factor in weight loss and maintenance. Another plus: If your workout is weight-bearing (which is the case with many higher intensity cardio workouts), it can increase your bone density and lower your risk of developing osteoporosis later in life, says Jonesco.
Lastly, there are strength training workouts with cardio components. These types of workouts—think a weightlifting circuit with jump rope and jogging thrown in—are also great for changing your body composition (i.e. reducing fat and building muscle), says Mansour.

How much cardio should I do?

How many minutes of cardio you should do per week depends on the intensity of your cardio workouts.
If you are doing more vigorous (i.e. high intensity) cardio, you can get these benefits by doing just 75 minutes a week, says Jonesco. If you are doing more mild to moderate cardio, around 150 minutes a week is ideal.
[pullquote align=”center”]“Cardio fitness is a marathon, not a sprint. Too much too soon can result in injuries and mental burnout.”
—Michael Jonesco[/pullquote]
Just know this: With low to moderate cardio exercise, you’ll need to keep at it for about 15 to 20 minutes at a time before you’d significantly increase your demand for oxygen, says Jonesco. When it comes to higher intensity work, you can see benefits in 5 to 10 minutes.

What’s the best type of cardio for me?

Jonesco says that the first step is to find what you enjoy doing. That way, you are more likely to stick with it—and you’ll have fun doing it!

“Cardio fitness is a marathon, not a sprint,” Jonesco adds. “Too much too soon can result in injuries and mental burnout.”
So take it slow in the beginning. Jonesco also says if you are very new to physical activity, overweight, and/or have a chronic comorbidity, like diabetes, it’s smart and safe to start with low to moderate intensity cardio.
He recommends starting gradually.  Although 150 minutes of cardio a week is a great target amount, you don’t need to achieve that in week one. “You can begin with 50 minutes knowing that each week you want to increase it 10 to 15 minutes as your body tolerates it.”
If you’re a step beyond beginner status and considering HIIT, Jonesco says that when it comes to burning body fat and working major muscles in both your lower and upper body, HIIT is very efficient. But that doesn’t mean it should be your only form of exercise. “I recommend it one to two times a week, tops,” says Jonesco. “It’s a great workout, especially if you don’t have much time, but it’s not a starting zone.” Another caveat: “For most of us, as we age, it may be too high impact for our bodies to tolerate,” Jonesco adds.
Amanda Shannon Verrengia, Pittsburgh-based certified personal trainer and run coach, says that running a lot and incorporating HIIT routines twice a week are her go-to cardio workouts. In general, you’ll be best served with a combination plan like hers that incorporates different types of cardio, she explains, because this variety challenges your body and heart rate in different ways. Ultimately, this variety ups your fitness faster than just doing the same type of exercise—like running, for example—over and over.
That said, Verrengia advises working within your own level of fitness. “People can get overzealous, especially with HIIT,” she explains. Pushing yourself too much, too soon could cause you to sacrifice good form for the sake of hitting an arbitrary number of repetitions or a certain number of minutes. Poor form at high intensity equals greater risk of injury. That’s why it’s important to learn how to do exercises correctly and safely before amping up the intensity and speed.
Remember to always, always take a rest day, says Verrengia. “You shouldn’t work your body seven days a week.”  She recommends working out five to six days a week, with two to three days of high-intensity work and two to three days of moderate intensity work.

What should I know before starting a cardio routine?

When it comes to incorporating more cardio in your routine, “start wherever you’re at,” advises Rojas. Yes, it’s great if you can meet the recommended amount of 30 minutes a day, five days a week, but if you’re brand new to cardio and juggling an already-packed schedule, try for 10 one-minute movements throughout the day, Rojas suggests. Small, repeated bursts of movement—like a quick jump rope session or a short jog from your office to the car—can spur long-term changes that equal big results.
“You just have to find the type of movement that you enjoy,” says Rojas. The beauty of cardio is that there are so many types of movements to choose from, so with some experimentation and creativity, you can find several (or many) types of cardio that work for you.
“The more variety the better,” says Rojas of his recommended approach to cardio. “If you have asymmetries in the body, repetitive movement will create more imbalances.” That’s why it’s important to do multiple types of cardio at varying intensities.
If you’re just beginning a cardio routine, you’ll likely feel fatigued and perhaps a bit sore at first. That’s perfectly normal, says Jonesco. But it’s not normal to feel sore for more than two to three days or to feel an isolated soreness in your joints, ligaments, or tendons. These are red flags that indicate you likely pushed yourself too hard, says Rojas, and you should back off accordingly and see a doctor if you suspect an injury.

A Great Cardio Workout For the Gym

You can get in a great cardio workout at your gym—no fancy machinery required—in just 15 to 20 minutes. This particular workout, recommended by Rojas, is low to moderate intensity cardio. You can do this type of cardio three to four days a week.
The workout is a circuit combining standard gym machines and an on-the-ground exercise. Here are the components.

  • Treadmill/Elliptical: Depending on your fitness level, you’ll be walking, jogging, or running on the treadmill or elliptical. The elliptical is lower impact on your joints than the treadmill, so if you have any previous or current knee issues, opt for this machine. Your effort level should be between 4 and 6 on a scale of 1 to 10, so pick your speed/incline accordingly.
  • Bike: You can use either a recumbent bike, which is lower to the ground and has a full chair supporting your back, or a stationary exercise bike, which looks like the type of bike you’d ride outside, but is fixed in place. Your effort level should be between 4 and 6 on a scale of 1 to 10, so pick your speed/incline accordingly.
  • Side Skaters: This on-the-ground exercise involves side-to-side movements (AKA movements in the lateral plane of motion), explains Rojas. Start standing up with your feet hip-distance apart. Bend your knees and press your hips back slightly. Jump about one foot to the left, landing on your left leg and bringing your right leg behind your left ankle, letting it hover a few inches above the ground. Your knees should be slightly bent, your butt and core should be squeezed and your hips should be pushed back several inches. Pause for a moment and then jump to the right with your right leg, bringing your left leg back behind you. This is one rep.

For a full workout, perform these moves in a circuit. You’ll do the following sequence twice.

  • Treadmill for 2 minutes
  • Bike for 2 minutes
  • Treadmill for 2 minutes
  • Side skaters for 2 minutes
  • Treadmill at incline (greater than 1.0) for 2 minutes

Rest for 1 minute and repeat again.

A Great Cardio Workout To Try At Home—No Equipment Required

If you’re strapped for time or don’t have a gym membership, you can still get in a great cardio workout at home using minimal space, your bodyweight, and common household items as stand-ins for weight room equipment. This particular workout, recommended by Mansour, combines HIIT, strength training, and cardio for a heart-pumping, fat-burning, and muscle-building sweat sesh.
“I love this workout because it’s efficient cardio that works your muscles without completely fatiguing you,” Mansour says. Because this workout is high intensity, you should do it no more than one to two times a week in combination with other workouts of lower impact and lower to moderate intensity (like the gym workout above).
Here are the exercises you’ll do in the circuit.

  • Running/Jogging in Place: You’ll alternate between a slow and fast pace. The intention here is to warm up your muscles and elevate your heart rate. If you have knee pain, Mansour recommends alternate between walking and speed walking. Although your legs will be the major movers, don’t forget your arms. Pump them in big swings as you walk, jog, or run to get your ticker beating even faster.
  • Squats: This lower-body exercise is great for building stronger glutes (AKA butt muscles), quads, hamstrings, and calves. Start in a standing position with your feet several inches wider than hip-distance apart. Squeeze your butt, bend your knees and push your hips back and down as if you were going to lower yourself into a chair. Make sure your knees don’t extend beyond your toes. Pause for a moment at the bottom of the movement, and then press through your heels to push yourself back up to standing. This is one squat. If you feel wobbly during the movement, stand next to a chair or other piece of furniture and lightly rest one hand on top for balance. If you have a history of knee pain or are worried about your knees for any reason, Mansour advises squatting just halfway to reduce the pressure on your joints.

  • Bicep Curls: This upper-body move will strengthen your biceps. You can use 3- to 5-pound dumbbells or a number of weighted household items like water bottles, gallons of milk, jugs of laundry detergent, or even grocery bags filled with items. You’ll need two identical (or similar) weights—one for each hand. Start in a standing position with your feet hip-distance apart and your arms by your side. Grab the weights comfortably in each hand and, keeping your elbows hugged into the side of your body, slowly curl the weights up to your shoulders, pause for a moment at the top and then slowly lower them back down until your arms are straight by your sides again. This is one rep.
  • Lunges: This move targets the same muscles as a squat. You’ll start standing up with your feet hip-distance apart. Step your right foot forward about two feet and bend both knees to lower yourself down until your back knee is hovering just a few inches above the ground. Your right knee should be directly above your right ankle, and as with the squat, your knee should not extend beyond the toes of your right foot. Pause for a moment at the bottom of the movement, then press down through the heel of your right foot to push yourself back up to standing. This is one rep. If you have trouble balancing, lightly rest one hand on the top of a chair or other piece of furniture.
  • Side Extensions: The second upper-body move in this sequence, side extensions, targets your shoulders and deltoids (the muscles on the uppermost part of your arms and the top each shoulder). Grab your weights again (one in each hand) and start by standing up straight, feet hip-distance apart with your arms down by your sides and your palms facing your body. Extend your arms straight out to the sides and slowly lift them up as high as your shoulders. Pause for a moment at the top of the movement, then slowly lower your arms back down until they are straight by your sides again. This is one rep. As you perform the lifts, keep a soft bend in your knees and squeeze your core muscles. If the movements hurt your neck and/or your shoulders get locked, reduce the distance of your lift by half.

For a full workout, perform these moves in a circuit. You’ll repeat the following sequence three times.

  • 3 minutes of running/jogging in place or jumping jacks, slowly for 30 seconds, followed by 30 seconds moving as fast as you can, repeated 3 times
  • 30-second rest
  • 10 squats
  • 30-second rest
  • 10 bicep curls
  • 30-second rest
  • 20 lunges (10 on each leg)
  • 30-second rest
  • 10 side extensions
  • 30-second rest

The Bottom Line

With its impressively long list of physical and mental health benefits, cardio should play a role—a significant role—in your exercise routine. Unless you have certain injuries and/or other prohibiting health conditions, you should mix it up with varying types of cardio at varying intensities to reap the benefits that cardio workouts have to offer. The best part: You don’t need tons of time, space, equipment, or expertise to get a quality cardio workout—you just need a positive attitude and a willingness to get a little (or a lot) sweaty.