Author: Katie Martin

Categories
Health x Body Wellbeing

Female Viagra Is Here—Kind Of

You can’t turn on the television without seeing a Viagra commercial. You know the ones: An older man and a woman who is noticeably younger end up in the bedroom after a date, all thanks to Viagra. Or maybe you recognize the commercials for Cialis: two older adults holding hands…while sitting in separate bathtubs. Every time one of those commercials comes on, I wonder when we’ll see a commercial for female Viagra.
I’m still waiting on the commercial, but it turns out that the future is now: Female Viagra is a real thing. Well, kind of.
Surprised? Me too. I had no idea that a female libido enhancer had been on the market, let alone for almost three years. But does it work? Here’s what I found out.

What is “female Viagra”?

Viagra is the trade name of the drug sildenafil citrate, which treats erectile dysfunction by increasing blood flow to the penis so that a man can get and maintain an erection during sex.
Recently, Addyi (the brand name of the drug flibanserin), has been nicknamed “female Viagra,” because it’s the first-ever pharmaceutical treatment for women’s sexual dysfunction.
[pullquote align=”center”]“The days of marginalizing women’s sexual dysfunction are numbered.”[/pullquote]
But as it turns out, Addyi has little in common with Viagra. While Viagra treats a physical problem by stimulating blood flow, Addyi treats women’s sexual dysfunction by actually altering your brain chemistry.
According to a clinical review of flibanserin, women’s sexual desire is affected by many things: hormonal changes, psychological factors like stress, and comorbidity of other medical conditions, to name a few. (But we already knew that…)
Originally, flibanserin was created to increase serotonin levels in patients with major depressive disorder, but during clinical trials, female patients reported increased libido as a side effect. Based on further clinical trials specifically testing the drug’s effect on women’s libido, flibanserin was approved by the FDA in 2015 under the trade name Addyi to treat women’s sexual dysfunction.
Addyi, which is created and manufactured by Sprout Pharmaceuticals, is now marketed and prescribed for pre-menopausal women who suffer from hypoactive sexual dysfunction disorder (HSDD). HSDD is classified as a chronic lack of interest in sex, and it affects as many as one in 10 women.
Sexual desire isn’t just governed by hormones or stress levels; our libido is also impacted by the neurotransmitters dopamine and norepinephrine, which increase sexual desire, and serotonin, which inhibits desire. It’s not yet fully understood, but when your brain transmits too much serotonin, your libido can drastically drop.
Addyi works as a serotonin modulator to increase the flow of dopamine and norepinephrine while reducing serotonin levels to increase libido and sexual desire in women.

Sildenafil, aka Lady Era

There’s another drug on the market that you may come across if you google “ladies Viagra,” “female Viagra,” or a similar search term, and this one actually is female Viagra.
It’s called Lady Era, and it’s the trade name of the women’s version of sildenafil. Sildenafil treats women’s sexual dysfunction in a way that’s similar to what Viagra does for men: It increases blood flow to the genital area. In men, this results in an erection, and in women, sildenafil may help increase lubrication and sensation during sex.
Before you buy Lady Era, though, you should know that it’s not FDA approved. Addyi is the only drug currently approved by the FDA to treat female sexual dysfunction.

Does Addyi work?

“In the face of scientific evidence, the days of marginalizing women’s sexual dysfunction are numbered,” Cindy Eckert, CEO of Sprout Pharmaceuticals and founder of The Pink Ceiling, tells HealthyWay. “Addyi will be a key factor to leveling the playing field by cutting through that unscientific societal narrative to a data-driven discussion.”
But exactly what does the science say?
According to preliminary drug trials (which were annoyingly named after flowers, because you know, we’re women) that were conducted in 2012, Addyi increased the number of satisfying sexual events (SSE) participants had and decreased their distress caused by sexual dysfunction.
[related article_ids=1002508]
But when you break down those numbers, the little pink pill may not be the cure-all for women’s sexual dysfunction it claims to be. A more recent 2016 study found that while, technically, women do report more SSEs per month while taking Addyi, the number of SSEs participants experienced only increased by an average of 1.5 times per month—while also increasing associated side effects like dizziness, nausea, and fatigue.

Side Effects of Flibanserin

Since flibanserin was initially created as a drug for major depressive disorder, it’s not surprising that women taking flibanserin for sexual dysfunction experience many of the side effects associated with selective serotonin reuptake inhibitors (SSRIs). Those include dizziness, nausea, somnolence (excessive sleepiness), fatigue, and dry mouth.
But women taking flibanserin can also experience more serious side effects, most notably hypotension and syncope, especially if flibanserin is combined with alcohol or some antifungal medications. In fact, Addyi comes with a black label that warns women to avoid all contact with alcohol while taking the drug. For a drug that is supposed to be taken every day, that’s a pretty tough pill to swallow (excuse the pun).
Because Addyi has only been FDA approved for three years, perhaps the biggest risk of taking flibanserin daily is that the long-term side effects on your brain and body aren’t yet known. But research is promising that Addyi, while incompatible with alcohol, may be safe to take in combination with other serotonin modulators.

Why Addyi Is Important (Despite Efficacy Rates)

HSDD is now grouped under Female Sexual Interest/Arousal Disorder (FSIAD) in the Diagnostic and Statistical Manual of Mental Disorders (DSM) that mental health professionals use to help diagnose patients. And that’s a big deal for a couple of reasons.
[pullquote align=”center”]“Ultimately, Addyi is giving women the same access to medication that men have had for decades to treat their sexual dysfunctions.”[/pullquote]
Even though HSDD and subsequently FSIAD were introduced in the DSM three decades ago, little progress has been made toward actually treating the condition. That’s why a drug like Addyi is so important, says Eckert.
“Addyi is a groundbreaking first. For the millions of premenopausal women who have distressing low sexual desire, finally there is an FDA-approved treatment option,” says Eckert. “Addyi has opened the doors to a conversation on what’s happening for women in the bedroom biologically that, until now, has been loaded with myth and misconception. Ultimately, Addyi is giving women the same access to medication that men have had for decades to treat their sexual dysfunctions.”
And despite concerns over efficacy, Eckert says that the number of satisfying sexual events women have while taking Addyi is an average, and that the number of satisfying sexual events many women who responded positively to Addyi was much higher. “Many responders had four to six more [satisfying sexual] events,” Eckert asserts. “Regardless of that nuance, and this I want to say empathically, it’s HER CALL. For a woman who is struggling with the life impact of HSDD, just one more event can be profoundly meaningful. Women all over the country have shared their stories with me, and it’s their inspiration that fuels me to keep fighting for Addyi to be accessible to any woman who needs it.”
Eckert is right; the pink pill may not be right for every woman struggling with sexual dysfunction. But Addyi has not only started a conversation about women’s sexual health that should have begun decades ago, but it has also given women a choice when it comes to their own sexual desire (or lack thereof). And that is something every woman can get behind.
[related article_ids=17847]

Categories
Conscious Beauty Lifestyle

No, You Should Not Use Coconut Oil On Your Face

This past Christmas, my aunt gifted each of her sisters a jumbo jar of coconut oil because she loves it so much. She keeps a jar in the kitchen (it’s her favorite way to make light and airy stovetop popcorn) and a jar in the bathroom, where she slathers the coconut oil on her skin instead of regular lotion.
Despite my aunt’s enthusiasm, my mom—who has notoriously sensitive skin—was skeptical about using coconut oil, especially when I told her I used it to treat my dog’s seasonal eczema with mixed success. Still, she tried it one night instead of her favorite nighttime facial moisturizer. The next morning, my mother woke up with a rash of angry, red bumps all over the lower part of her face and neck.
My mom is far from the only one to suffer this same fate, which is why, to put it bluntly, I’m completely flummoxed by the fact that coconut oil continues to be touted as a great natural facial skincare solution.
We talked to dermatologists to find out why you shouldn’t use coconut oil on your face. Here’s what they had to say.

Coconut oil is comedogenic.

“Coconut oil has one of the highest comedogenic ratings, which means that it could be a big problem for sensitive or blemish-prone skin,” explains dermatologist Paul Dean, MD, creator of Skin Resource.MD. “This means coconut oil can’t penetrate the pores and actually can suffocate your skin and will clog your pores because it sits on top of the skin.”
What is a comedogenic rating? Essentially, beauty products are rated on a scale of 1 to 5 based on their pore-clogging potential, with 1 being the least likely to clog your pores, and 5 being reserved for the worst offenders.
The scale doesn’t mean that every single product that’s considered highly comedogenic will clog your pores and cause breakouts, though. A lot of factors—like pore size and how oily or dry your skin is—also affect how your face will react to comedogenic products.
But a higher rating does increase the likelihood that a comedogenic ingredient, like coconut oil (which scores a whopping 4 out of 5 on the scale!) will cause a negative reaction.

Coconut Oil for Your Face: Debunking the Myths

A quick Google search reveals that many people believe coconut oil is basically facial skincare magic. Even dermatologists (skincare experts, no less!) have hopped on the coconut-oil-for-your-face bandwagon.
So do these purported claims have any merit? Here’s what our experts have to say.

Coconut Oil for Face Acne

Myth: Coconut oil can get rid of acne.
Reality: “While coconut oil is soothing and contains lauric acid, it is never a good idea to put any oil on broken skin. It can clog the pores and irritate the skin and make the condition worse,” says Berenice Rothenberg, a certified clinical electrologist (CCE) and licensed cosmetologist practicing in New York.
[pullquote align=”center”]According to dermatologists, few topical collagen skin supplements live up to the hype, and coconut oil is no exception.[/pullquote]
Rothenberg is right; coconut oil does contain high levels of lauric acid, a saturated fatty acid with antimicrobial properties. And lauric acid has been shown to reduce inflammation from acne, hence the claims that the lauric acid in coconut oil will result in clearer skin.
It’s also true that coconut oil is a good antibacterial agent. In addition to being full of vitamin E, it also contains other proteins and caprylic acids that are known for their antifungal properties, says Dean. And since bacteria causes acne, coconut oil should be great for getting rid of bumps…right?
Sadly, Dean says coconut oil “will actually act as a barrier and can cause or worsen acne-prone skin.”
Alternative solutions for face acne: If you’ve turned to coconut oil for face acne, there are better ways to treat your acne. The best thing you can do to prevent acne according to Rothenberg? “Never go to sleep with your makeup on!”
We love a good double cleanse, but for that first oil cleanse, avoid the coconut oil. Instead, Dean recommends grapeseed oil or hemp seed oil to remove makeup at the end of the day because, despite being oils, both have a low comedogenic rating. Rather avoid oils altogether? Another alternative is micellar water, a French skincare product that can be used as an all-in-one cleanser and makeup remover. (It really is a skincare miracle!) You can even make your own micellar water at home if you use herbalist Rebekah Epling’s recipe.
After removing makeup with a makeup remover, you still need to cleanse your skin with a face wash that’s right for your skin type. For acne-prone skin, choose a face wash that contains benzoyl peroxide, an antibacterial agent that helps dry the skin to treat pimples. Or if you’re looking for an all-natural facial cleanser, try a face wash that contains witch hazel or lavender, both of which inhibit bacterial growth, according to Epling.  

Coconut Oil as Facial Moisturizer

Myth: Coconut oil is a great facial moisturizer.
Reality: “Coconut oil is primarily made up of saturated fats. This is great for repairing your skin’s natural barrier and trapping in moisture. Because of these properties it soothes rashes, combats dry, flaky skin, and speeds up the healing process,” says Dean.
Sounds great, right? Well, from the neck down, coconut oil is a great moisturizer. But on your face? Not so much, says Dean.
In fact, the very properties that make coconut oil work so well on your ashy elbows and cracked heels are the same properties that make it less than ideal for your face. Though it’ll make quick work of those areas where your skin is thicker, it’s just too heavy for most skin types, leading to clogged pores.
Alternatives to using coconut oil for facial moisturizer: Ideally, facial moisturizers should keep your skin hydrated while remaining light enough that they don’t clog your pores.
Aloe vera gel is a great all-natural moisturizer for all skin types. Like coconut oil, it can help soothe skin irritation and help wounds heal faster, but unlike coconut oil, it won’t clog your pores. Just make sure you look for aloe vera gel products that actually contain aloe vera—many of the aloe products sold by big-box retailers have been found to contain little or no aloe vera!
And, says Rothenberg, don’t forget the power of drinking the daily recommended amount of water to keep your skin hydrated and healthy.

Coconut Oil for Face Wrinkles

Myth: Coconut oil can turn back time and minimize face wrinkles.
Reality: Our bodies’ store of collagen, the protein that helps skin maintain elasticity, naturally depletes as we age. Because of its moisturizing properties, coconut oil is purported to be a great collagen-boosting supplement to improve skin elasticity and reduce wrinkles.
But according to dermatologists, few topical collagen skin supplements live up to the hype, and coconut oil is no exception. “All oils, when applied to the skin, give the appearance of smoothing out lines,” says Rothenberg. “But these oils do not penetrate the basic layer and cannot produce collagen.”
Alternatives to coconut oil for face wrinkles: While coconut oil won’t work to get rid of wrinkles, there are several things that do work to reverse early signs of aging—no expensive creams or serums required.
For one, it’s no secret that UV rays can cause serious damage to your skin, so stay out of the sun as much as possible. I know how hard that can be for some of you sun goddesses, so if you must get your tan on, always wear a sunscreen with at least 30 SPF (even if it’s overcast).
And, if you’re a smoker (even if it’s just the occasional cigarette), kicking the habit is key if you want to maintain a youthful glow. Plus, going smoke-free is just plain good for your overall health.
[pullquote align=”center”]“Look for coconut oil as an added ingredient in various skincare products so you can reap the benefits and use a product that can be used on most skin types.”
—Paul Dean, MD[/pullquote]
Finally, your daily cardio may be doing more than keeping your booty toned; according to recent studies, daily exercise may actually help reverse the signs of aging.
In addition to these lifestyle changes, getting more of certain antioxidants in your diet may help reduce the appearance of wrinkles. In particular, vitamin C may help reduce the appearance of fine lines and wrinkles on your face.

Coconut Oil on Your Face Overnight

Myth: Coconut oil is a good overnight emollient.
Reality: If you can’t even use coconut oil as a reliable daytime moisturizer because of its comedogenic properties, you sure as heck can’t leave coconut oil on your face overnight for eight hours. (Okay, who am I kidding? I get a full 10.)
Using coconut oil overnight is a great way to get clogged pores and wake up to a breakout. Good morning, sunshine, indeed.
Alternatives to coconut oil on your face overnight: Not all oils are bad for your face. Grapeseed oil and hemp seed oil aren’t just great makeup removers; they’re also wonderful as overnight emollients to soften skin as you sleep. “Jojoba oil has a low comedogenic rating as well,” says Epling, “It’s ideal as a carrier for other essential essences, like lavender or tea tree oil, to use overnight.”  

Coconut oil can help other skin conditions.

I know I’ve been giving coconut oil a bad rap so far, but coconut oil actually is great for a variety of skin conditions (that aren’t on your face).
In particular, coconut oil was shown to alleviate physical symptoms of atopic dermatitis—a skin condition that causes an itchy red rash—in pediatric patients. Another study found that in addition to reducing the appearance of atopic dermatitis, coconut oil was effective at combating colonization of Staphylococcus aureus, which produces a certain toxin that causes the immune system to react by breaking out in dry, scaly patches.
Another study found that coconut oil was as effective as mineral oil in treating xerosis, a condition similar to atopic dermatitis that also causes dry, scaly skin.
Finally, a 2010 study of animal subjects also should that wounds treated with virgin coconut oil healed much faster than those that were not treated with coconut oil. So, if you have a scrape or cut and don’t have Neosporin handy, a dab of coconut oil (and a cute bandage) may help your wound heal faster.

The Bottom Line on Coconut Oil

So here’s the deal: For a very, very small number of people, coconut oil may help skin conditions. As Dean puts it, “Using coconut oil directly on your skin can be extremely beneficial, but not good for everyone.”
For instance, he says that for people with severely dry skin, coconut oil may help restore moisture content.
But for most of us, using coconut oil on our faces will likely result in more breakouts and clogged pores.
All is not lost, however. If you absolutely must have coconut oil as part of your facial skincare routine, Dean says to “look for coconut oil as an added ingredient in various skincare products so you can reap the benefits and use a product that can be used on most skin types.”
The bottom line on coconut oil? Skip using coconut oil on your face, and stick to using coconut oil as a delicious addition to stovetop popcorn instead.

Categories
Conscious Beauty Lifestyle

Can Collagen Supplements Really Give You Better Skin?

No longer am I the carefree twenty-something who wore SPF 15 (when I remembered to wear sunscreen at all) so I could “get a good base.” Now that I’m in my early—okay, mid—thirties, I apply lotions, creams, and serums constantly. I’ll try just about anything that promises to reduce the number of fine lines and (dare I put it in writing?) wrinkles that are slowly appearing on my face.
Which is why I am so interested in the current collagen craze. There are a host of collagen supplements that promise to restore and rejuvenate the skin, but do they really work?
I spoke with Paul Dean, MD, a San Diego-based dermatologist (and creator of Skin Resource.MD cosmeceuticals) to find out if collagen supplements really can give you better skin or if it’s just wishful thinking. Here’s what he had to say.

What is collagen?

“Collagen is the most abundant protein in our bodies,” Dean explains. “It’s found in muscles, bones, skin, blood vessels, the digestive system, and tendons.”
Collagen is what helps give our skin strength and elasticity, and it’s what replaces dead skin cells. Unfortunately, our body’s collagen production decreases as we age, often starting as early as a woman’s twenties and peaking around menopause.
And collagen depletion doesn’t just mean more fine lines. It can also affect bone and joint health, which is why it is so important to not only protect the collagen stores your body currently has but to stimulate collagen production, too.
Though collagen does naturally decrease over time, certain activities can speed up collagen depletion. “Eating high amounts of sugar, excessive sun exposure, and smoking decreases our collagen production,” says Dean. “So as we age we need to increase our [collagen] levels to slow down the aging process from the inside out.”

A Quick Guide to Collagen Supplements

According to research done by the Nutrition Business Journal, Americans spent almost $100 million on collagen supplements in 2017. That must mean they work, right? Don’t hold your breath.
According to Dean, “Collagen supplements simply won’t replace or stimulate new collagen growth in the skin.”
Still, some research suggests that collagen supplements may improve wrinkles and skin elasticity. According to one study, significant improvement in skin elasticity was shown in participants who took a daily blend of collagen peptides and antioxidants. However, the study was conducted over a short period with a small number of participants and relied heavily on participant questionnaires. So the results, while promising, are in no way definitive proof that collagen supplements actually work.
[pullquote align=”center”]There is some evidence that collagen drinks and other ingestible supplements actually do improve skin elasticity and moisture.[/pullquote]
If you still want to try a collagen supplement, it helps to know a little bit about how collagen supplements—especially powders, drinks, and pills—are made before you buy. And vegetarians and vegans, I’ll warn you now: You’re not going to like it.
These types of collagen supplements are made from animal proteins that are often derived from the hides and bones of cows, chickens, and other animals. This is actually the same way that gelatin (yes, the stuff that makes your Jell-O jiggle) is made. When the meat cuts that contain the most collagen (bones, tendons, fatty connective tissue) are cooked slowly to a certain temperature, the collagen begins to melt and eventually forms a thick gelatin, which is what most collagen supplements (and gelled snacks) are made of. The more you know, right?
There are hundreds of collagen supplements on the market. Some are focused on collagen as a dietary supplement, but most are found in the skincare aisle, promising more youthful-looking skin by improving elasticity and moisture. Here’s a quick, research-backed guide to help determine if various collagen supplements are worth the cost.

Collagen Powders, Vitamins, and Drinks

Collagen powders are a popular collagen supplement because they are usually tasteless and can be added to everything from your morning oatmeal and coffee to your evening meal. Because they can be added to just about anything—and because one scoop usually provides the recommended supplemental amount of collagen—collagen powders are often pricier than supplements in pill form.
Collagen drinks are similar oral supplements and are often marketed as collagen water or collagen juice. These are most often derived from fish (still not vegan, but if you’re a pescatarian, collagen drinks are usually okay to imbibe) and are usually mixed with other flavors to nix the fishy aftertaste. There is some evidence that collagen drinks and other ingestible supplements actually do improve skin elasticity and moisture, but Dean says oral collagen supplements, including powders and drinks, won’t replace or stimulate new collagen growth in your skin.
“In fact,” Dean continues, “your body won’t absorb the collagen [from supplements and drinks] as a replacement, and it will just pass through your system as a protein.”
Even if you’re not a vegan, there are other issues to consider when taking oral collagen supplements derived from animals. Some doctors and scientists are concerned that there’s a risk that collagen supplements may contain high levels of heavy metals, which are often found in processed meats. Supplements are not regulated by the FDA, so it is up to the consumer (that’s you) to fact-check a supplement brand’s claims. Some supplement brands, like Vital Proteins, do use grass-fed, hormone-free beef and wild-caught fish to reduce the risk of harmful chemicals in their supplements.
Plus, Dean warns, “Many supplements can cause allergic reactions since the supplements are usually derived from animal sources and your body may become sensitive to the foreign substance.”
While some studies have shown promise that collagen powder supplements may improve skin’s elasticity and texture, Dean doesn’t put much stock in these claims and says, “If you want to stimulate collagen production and protect the collagen you have, stick to using products with hyaluronic acid, peptides, and retinol while wearing sunscreen and eating healthy on a daily basis.”

Collagen Creams and Serums

I don’t like being the bearer of bad news, but that expensive collagen cream you’ve been slathering on your face day and night is probably nothing more than a fancy moisturizer.
According to Dean,“Collagen applied topically to the skin will not replace missing collagen in the skin because the collagen molecule is simply too large to penetrate into the deep layers of the skin.”
“Collagen proteins are made up of long chains of amino acids (smaller organic compounds that combine to form proteins),” Dean continues. “When this long strand is broken down into short segments of three to five amino acids, these small bundles are called peptides and have been shown to stimulate collagen production.”  
Some research does show that peptides added to certain skincare products may possibly help boost the production of collagen to help restore skin tone and texture, reduce the appearance of wrinkles and fine lines, and increase skin’s moisture and elasticity due to their small nature.
[pullquote align=”center”]Almost 42 percent of dermal filler treatments administered from 2002 to 2010 were collagen injections.[/pullquote]
Still, the best “anti-aging” products to use on your skin are those containing hyaluronic acid (a hydrating substance found naturally in the body), peptides, and retinol (a compound derived from vitamin A), Dean tells HealthyWay. Hyaluronic acid actually boosts collagen synthesis and helps skin retain moisture.
“When retinol and other retinoids come into contact with skin, the enzymes in the body convert it into retinoic acid. Retinoic acid then works to increase cell turnover, which stimulates collagen and elastin production,” says Dean. “Because [it encourages] healthy skin cell turnover, retinol can treat and prevent multiple skin conditions from acne and eczema to dark spots and wrinkles”

Collagen Injections

Collagen injections were all the rage 15 years ago. In fact, almost 42 percent of dermal filler treatments administered from 2002 to 2010 were collagen injections. But Dean says that most dermatologists no longer use collagen injections. Instead they favor proven dermal fillers containing—surprise!—hyaluronic acid.
“There are also laser treatments that can be used to stimulate collagen on the surface, but laser treatments are extremely expensive and really should be used in conjunction with lifestyle changes to promote collagen naturally,” says Dean.

How to Naturally Preserve Collagen Production

If you don’t want to spend a fortune on collagen supplements that may or may not improve your skin’s elasticity, there are a few things you can do to reduce collagen depletion without spending a dime (and some will even save you money!).

Quit smoking.

First of all, we’re in what I like to call the judgment-free tree. If you’re a smoker, I’m not here to make you feel bad about it. After all, you likely know all the health risks associated with smoking already. But you can add one more to the list: collagen depletion.
Smoking depletes collagen production and directly contributes to premature aging. So one of the best things you can do for your skin is to stop smoking. And hey, I know it’s tough to quit, so if you need help to quit smoking, contact Freedom From Smoking, a program sponsored by the American Lung Association, for more information.

Reduce sun exposure.

As you may have guessed, I am a sun goddess. I love to be bronzed more than just about anything. But repeated sun exposure can seriously break down your body’s natural collagen stores, aging skin much more quickly.
Luckily, this an easy one to fix! Wear sunscreen daily, even if it’s cloudy out. Not sure what kind of sunscreen you should get? Here’s a handy video on the ABCs of SPF. In addition to wearing your daily SPF, stay indoors when UV rays are at their most damaging, and opt instead to head outside early in the morning or late in the evening to minimize sun damage.

Improve your diet.

Finally, some good news: “Certain foods can increase collagen in our bodies,” says Dean.
Dean recommends eating fish, like salmon, that are rich in omega-3 fatty acids. Additionally, avocados are high in omega-3s and vitamin E, which also has a positive effect on skin aging. Red vegetables such as red bell peppers and citrus fruits are high in vitamin C, which promotes collagen production. Because dark green vegetables and sweet potatoes contain high levels of vitamin A (which is where retinol comes from), they’re also an excellent addition to an anti-aging diet.
“Not only are these favorable vitamins to consume,” says Dean, “but any of them are also are good to apply topically to promote healthy skin.” Seriously, try this moisturizing (and probably delicious) recipe for a sweet potato face mask.

Get more exercise.

Exercise can minimize your risk for heart disease and diabetes, and now a new study shows that when combined with certain dietary supplements, exercise may even boost the body’s natural collagen production. In the study, participants who ate a vitamin C–enriched gelatin supplement prior to intermittent exercise doubled the amount of collagen protein in their blood, unlike participants who took the placebo.

The Bottom Line on Collagen Supplements

Ultimately, more research needs to be done to determine whether collagen supplements really work. Personally, I’d rather save my hard-earned cash for skincare products that are proven to be 100 percent effective.
Still, most derms agree that most collagen creams and serums aren’t bad for your skin, and they can prove to be great moisturizers even if they don’t do a whole lot for collagen production.
The best thing you can do for your skin? Take care of it the way you take care of the rest of your body: by eating well, using sunscreen, and getting regular exercise.

Categories
Favorite Finds Motherhood

I Tested Avon Kids’ New Products: Here's Why You’ll Love Them

All I knew about kids’ bath products before I had a child was that littles smell more delicious after a bath than anything a Sugar Rush contestant ever created. But after I became a mom, I became obsessed with reading product labels, because I only wanted to use the safest products on my son’s sensitive skin.
That’s why I was so excited to hear that Avon’s calling their brand new line of kids’ bath products “100 percent fun and toxin-free”—it sounds right up my alley! And I was even more excited when Avon asked me to try out their new line with my little munchkin. Here’s what I learned after using Avon Kids during bath time this week.

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You’d think kids’ skincare products are naturally toxin-free, right?

Not so much. Most personal care products, even those intended for kids and babies, are loosely regulated by the FDA. A lot of icky ingredients, like formaldehyde, are banned from most skincare products in Europe but are still legal for American companies to include in their products. Yikes!
That’s why buying toxin-free products for your kids is so important. There’s no set standard for what makes a skincare product toxin-free, but in general, toxin-free means that a product doesn’t contain ingredients that have been linked to toxic reactions in people, such as phthalates and parabens.

Avon Kids is 100 percent fun and toxin-free.

It’s really disheartening to learn that you can’t trust most brands to make safe skincare products for children, which is why these brand new products from Avon Kids are so refreshing. Before I even tried the products, I looked at the ingredients labels: No harsh soaps. No parabens. And definitely no toxins like formaldehyde.
To become a regular bath time staple in our house, though, Avon Kids had to face the ultimate challenge: getting a toddler’s seal of approval. So we put these products to the test during bath time over the last week. Here’s what we thought of three of these toxin-free products.

1. Soapy Slime Body Cleanser

We tried the Soapy Slime Body Cleanser after a particularly messy spaghetti dinner. Kids will love the Soapy Slime Body Cleanser because of its fun texture, but let me tell you, this stuff is the dishwasher liquid of kids’ soaps.

HealthyWay
Avon

The ultra-thick texture of this cleanser gets rid of the kids’ equivalent of baked-on grime—hardened spaghetti noodles and sauce stains—and it does it fast, minimal scrubbing required.

2. Superfoam Body Wash

I was a little skeptical that the Superfoam Body Wash would actually work other foaming washes I’ve used just don’t work as well as regular soaps and body washes. But I was pleasantly surprised by the Superfoam Body Wash!

HealthyWay
Avon

It actually suds up really well, did a great job getting in my kid’s nooks and crannies, and comes in two delicious scents: Apple Burst and Sea Splash.

3. Triple Threat Shampoo, Conditioner & Detangler

My kid has fine hair that tangles easily, so I am always on the hunt for an all-in-one product that promises to clean and detangle his hair. He immediately loved the “very berry” scent (it smells like his berry-flavored medicine, which he’d eat as a treat if he could).

HealthyWay
Avon

I loved that the Triple Threat Shampoo, Conditioner & Detangler actually did leave his hair clean, soft, and with minimal post-bath tangles to comb out.
[products ids=’1078340,1078342,1078346,1078345′ type=full]

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There are two other products that I didn’t try in the Avon Kids line, but would love to: Bubble Trouble Bubble Bath and Hocus Pocus Lotion Moisturizer. Like the other products in the Avon Kids line, the bubble bath and moisturizer are gently formulated for kids’ sensitive skin and come in yummy scents like Marshmallow Poof, Sea Splash, and Apple Burst.
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So, do I recommend Avon Kids? Absolutely. Your kids will love the scents and textures of these bath time products, but you’ll love that Avon Kids truly is 100 percent fun and toxin-free.

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This post is presented in partnership with Avon.

Categories
Healthy Relationships Wellbeing

Does Couples Therapy Really Work?

You and your partner can’t seem to communicate without ending up in an argument. You often spend more time apart than as a couple. At least one of you is pretty unhappy with the state of your relationship. You love your partner deeply, so you don’t want to end your relationship, but you feel your current situation is untenable.
Or maybe none of those things are happening, but you feel that something is off with your relationship and you’re not sure how to fix it. Sound familiar?
If so, couples therapy may be able to help you and your partner get your groove back.
I spoke with licensed family and marriage therapists who specialize in couples therapy to get answers to some of the questions surrounding it and to find out whether it really works—and how to know when it might be time to give couples therapy a try.

Signs You and Your Partner May Need Couples Therapy

First of all, it’s important to remember that happy couples go to counseling too. “Counseling [can] strengthen a relationship, even if it is already strong,” says licensed marriage and family therapist Sara Stanizai of Prospect Therapy in Long Beach, California. “It would be like saying that people who are fit [or] in shape should be embarrassed about going to the gym!”
But if you can’t honestly describe your relationship as a happy one, your relationship may need professional intervention, Stanizai explains. Each partner rates or describes the relationship differently. You may rate your relationship as unsatisfactory, but your partner may think things are great.
No matter how each of you views your relationship, you may want to start thinking about couples therapy if you experience any of the following on a regular basis:

  • You are unhappy in the relationship more days than not.
  • You are having regular, frequent disagreements (especially if the same issue keeps coming up).
  • You feel nervous, anxious, or depressed thinking about your relationship or when you’re with your partner, but you’re okay with your friends, family, at work, or even around strangers.

This list is by no means exhaustive, says Stanizai. In fact, you may want to give couples therapy a go for other seemingly minor issues that have begun to cause a rift in your relationship over time.
For example, your partner may always leave dishes in the sink, which drives you crazy. They say, “But it’s just dishes!” To you, though, it might be a bigger issue. As Stanizai explains, “If you keep having the same disagreement, there is an underlying issue that is coming up in different situations in your relationship. It’s not about doing the dishes, but it’s about showing respect, trust, or aligned values.”
That said, it’s a myth that couples have to be actively unhappy to seek couples counseling or marriage therapy. Your relationship with your partner might be great—so great, in fact, that you find yourself unable to function without your partner. “If you feel like your identity is wrapped up in your partner and you struggle to be your own person, if you can’t make decisions without them…that’s unhealthy too,” says Stanizai.
[related article_ids=1006609]

How to Know if You Need Couples Therapy

Everywhere from the workplace to the doctor’s office, women are often accused of overreacting, being overly emotional, or worst of all, the “C” word. No, not that one, the other “C” word: crazy.
In fact, researchers in a joint study by Arizona State University and the University of Illinois at Chicago found that men are perceived as being more influential when they assertively express themselves, but the opposite holds true for women. Unfortunately, this can be all too common in relationships as well.
[pullquote align=”center”]“If you can’t ‘get over’ the issue or you’re still upset about it later, it means it was more than a temporary irritability.”
—Sara Stanizai, LMFT[/pullquote]
So how do you know if you’re “overreacting” to a situation or if there is a real problem between you and your partner?
“If it’s a repeat issue or you have had the same disagreement before, it’s a sign there’s an underlying issue at play,” explains Stanizai. “Likewise, if you can’t ‘get over’ the issue or you’re still upset about it later, it means it was more than a temporary irritability.”
If you still feel upset, sad, or angry about an issue in your relationship, then your feelings are valid, regardless of whether your partner agrees with you. In this case, a marriage and family therapist may be able to help you and your partner communicate effectively to gain clarity on how each of you is feeling.

How to Convince Your Partner to Go to Couples Therapy

It’s not a good idea bring up the topic of marriage counseling or couples therapy in the middle of an argument, says Stanizai. Issues in your relationship are the responsibility of both you and your partner. But bringing up therapy during an already tense conversation could result in your partner showing hostility toward couples counseling because they may feel blamed for the situation (even if that wasn’t your intent).
Stanizai recommends that people “bring up couples therapy during a calm, happy time in your relationship … instead of bringing it up during or right after a disagreement.” She adds that people are less likely to be defensive if they’re both already in a calm place in the relationship. You’ll be able to explain why you think you need couples therapy without inadvertently placing an unfair share of blame on their shoulders.
Licensed marriage and family therapist Whitney Hawkins of the Collaborative Counseling Center in Miami, Florida, echoes Stanizai and says that if your partner gets upset when you mention couples therapy, it’s time to take a break from the conversation. “Table this conversation for a later time. Once one or both of you are flooded with emotion, it will be impossible to make any headway. You can say something as simple as, ‘I understand why you would feel that way. I’ll give you some time to think [and] we can talk about it tomorrow.’ Set another time to have a discussion about what is going on in your relationship.”
Even if you feel very strongly that you and your partner should attend couples counseling or marriage counseling, don’t make the decision for the both of you. Instead, suggest couples therapy to your partner as one option for working through your relationship issues and explain why you’d like to give couples counseling a try; end your proposal by telling your partner that it’s a decision you’d like to make together.
If your partner is totally unreceptive to the idea of going to couples therapy, then don’t give up completely.
[pullquote align=”center”]“The first step to eliminating stigma around couples therapy is simply talking about it.”
—Whitney Hawkins, LMFT[/pullquote]
“Remind them it’s not a ‘done deal,’ or an ultimatum, says Stanizai. “Say they can think about it and see if it’s something they’re interested in pursuing. People freak out because they feel they don’t have an option. If given the option, especially if they are having the same disagreements with you over and over, they are more likely to agree.”

The Stigma Around Couples Therapy

“When you demonstrate shame about a subject, people often assume it is something to be ashamed of,” says Hawkins. But that shouldn’t be the case with couples therapy. “The first step to eliminating stigma around couples therapy is simply talking about it,” she continues.
When you start talking openly about therapy, Stanizai says you might be surprised to find that many couples have either thought about therapy or participated in couples therapy exercises.
If you’re worried that your family and friends already suspect something’s up or if you’ve been asked directly if you and your partner are in couples counseling, you’re under no obligation to share any personal information about your relationship. Plus, you don’t have to worry about your therapist sharing that information, because couples counseling and marriage therapy sessions are 100 percent confidential.  
Still, if you want, you can talk to people about counseling without revealing what goes on in your therapy sessions. Here are some responses Stanizai recommends for when your well-meaning mother or best friend wants to know what’s going on:

  • “We’re getting a relationship tune-up.”
  • “We got a great recommendation for a therapist and thought, ‘Why not?’ We’re excited to see how therapy can help our relationship grow.”
  • “We’re meeting with someone who specializes in [xyz issue, demographics, profession, ethnicity, etc.] so we’re interested to see how it works for us.”
  • “We keep having the same disagreement and we’re over it, so we’re hoping to get to the bottom of it with some professional help.”

How to Choose a Couples Therapist

“An objective third party is never a bad idea,” Hawkins says. “When things get heated or tense in a relationship, it can be really difficult to remain objective, because you are invested emotionally. A professional can help shine a light on the dynamics that are keeping you stuck and teach you new ways to interact and support one another.”
Choosing the right therapist is critical to whether you and your partner will see positive results from couples therapy. To ensure that you and your partner pick a therapist that you both like, make sure you are both involved in the initial consultations and that you both address any questions or reservations that you may have.
You’ll also want to make sure that the therapist you choose uses a treatment model that works for your relationship issues.
For couples seeking help with substance abuse and other addictions, behavioral couples therapy (BCT) is an ideal treatment model, because it incorporates couples counseling techniques that promote abstinence from drugs and alcohol and help to build a stronger support system.
Emotionally focused therapy (EFT) puts the emphasis on a couple’s emotions and how to transform negative emotions eroding a relationship into positive ones. If you’re dealing with multiple relationship issues, your therapist may use couples therapy techniques from a variety of treatment models.
Both Stanizai and Hawkins use the Gottman method of couples counseling. In this treatment model, couples complete extensive assessments and therapists use their findings to create a unique, research-based treatment plan for each couple.
While the most important thing is choosing a therapist who is going to help you improve your relationship, couples also have to consider the practicality of couples therapy. Therapy can get pricey, and according to both Stanizai and Hawkins, it’s rarely covered by insurance. Sessions vary in price depending on where you live, but you can expect to pay between $100 and $300 per session.
If money is one of your big relationship stressors, perhaps you can compromise by agreeing to one session and have the therapist help you come up with a plan for how to budget couples counseling together.

What to Expect in Couples Therapy

Once you’ve chosen a therapist, you’ll dive into the actual work of couples therapy. In the beginning, you can expect to attend weekly couples counseling sessions, with the first few sessions focused on gathering information about the relationship, says Hawkins. Don’t be alarmed if your therapist interviews both of you together and separately to get to the root of what’s causing your relationship issues.
“We gather that information and focus on your strengths as a couple as well as the areas that are mismatched [and] areas of growth,” Stanizai says about the Gottman method of couples counseling. “People worry that ‘all their problems’ will come out in couples therapy, but we also focus a lot on what you’re doing well.”
You can expect that couples therapy sessions will be hard work, Stanizai explains. Your therapist will guide you through the counseling session, but they’ll really allow you and your partner to work out disagreements in your sessions, as they also teach you to communicate effectively.
As therapy continues and you show progress as a couple, the frequency of sessions will typically decrease to every other week, then once a month or on an as-needed basis, but there is no set schedule for when weekly meetings end.

Couples Therapy Coping Skills

During couples counseling, you won’t just focus on everything that’s bad in your relationship. In fact, you can expect to spend some sessions building on what is already working and enhancing your friendship with your partner. This is what you’ll want to focus on between sessions. Plus, your therapist will often give you communication tools to use at home.
“People will see the benefits as their therapy tools start working at home as they use them,” says Stanizai. “As with any new set of tools (like learning a new language—you’re saying the same things but using different language) it will feel awkward at first. The best way to learn is to practice, which you can do in and out of session.”
It’s imperative that both of you commit to therapy if you want it to work, says Hawkins. “It can be very difficult to engage a partner who wants out of the relationship and has been forced into attending counseling,” Hawkins continues. “For some couples, marriage counseling is actually divorce counseling because they’ve already decided it’s over. Some partners may use counseling as a venue to dissolve the relationship, but if you and your partner are open to the process, a lot of great change can be made.”
That can be tough to hear if you’re committed to working things out but your partner isn’t. Still, if you mutually decide to end your relationship, that doesn’t mean you failed as a couple.
“If the relationship is not able to be salvaged this does not constitute a failure,” Hawkins emphasizes. “Maybe throughout the course of therapy, you decide you would like to end the relationship. …Keeping a relationship intact is not the only option in couples counseling. You and the clinician can work together to create goals that are appropriate for your life and provide you with the best result.”

Categories
Conscious Beauty Lifestyle

Aloe Vera Gel Might Just Be The Missing Piece In Your Skincare Routine

Let me tell y’all something. I am obsessed with aloe vera gel. Remember how the dad in My Big Fat Greek Wedding spritzed Windex on everything from dry skin to a scraped knee? Well, that’s how I feel about aloe vera gel. Got a sunburn? Aloe vera gel can fix it. That pesky pimple? Just dab some aloe vera gel on it. Ashy knees? Aloe vera gel, baby.
Now, admittedly, my love for aloe vera gel has not historically been research- or evidence-based. I love the way it smells and the way it goes on sticky but dries smooth. (I mean, magic, right?!) So I wanted to find out if aloe vera gel is the skincare miracle I’ve been claiming—or is it way overrated?
I spoke with skincare experts to get the scoop on why aloe vera gel might just be the missing piece in your skincare routine.

What is pure aloe vera gel?

“Aloe vera is the botanical or scientific name for the plant,” says Justin Hancock, certified professional horticulturist and garden expert at Costa Farms in Miami. “Botanists have given it a name change, so you’ll also see the old botanical name Aloe barbadensis used—confusing, I know!”
A tropical succulent, there are literally hundreds of varieties of aloe. But aloe vera (or aloe barbadensis) is the kind you’re most likely find in spots from your neighborhood supermarket to the local nursery. Aloe vera doesn’t just refer to the plant itself, though. According to Hancock, “Aloe vera is also used commonly to refer to the thick gel found in the leaves. So you can essentially use the term however you want and not be wrong.”
[pullquote align=”center”]Bloomberg News recently reported that many popular brands of aloe vera gel, including those from CVS and Walgreens, contained little or no aloe vera at all![/pullquote]
What’s more, says Hancock, you actually can grow and harvest your own all-natural aloe vera gel at home. Even if you don’t have an aloe plant, whole aloe leaves can usually be found in specialty grocery stores.
No time to grow or harvest your own aloe vera? Celebrity facialist Ildi Pekar, who counts Miranda Kerr as a client, says if you’re buying aloe vera gel, “Use a 100 percent natural aloe vera and stay away from added alcohols.”
When purchasing aloe vera gel, don’t get fooled by deceptive labeling; always look at the ingredient list before purchasing. Bloomberg News recently reported that many popular brands of aloe vera gel, including those from CVS and Walgreens, contained little or no aloe vera at all! What’s more, these manufactured “aloe” gels often contain alcohol for a cooling effect. Instead of hydrating your skin, the alcohol in these faux aloe vera gels actually ends up drying skin out.
A pure aloe vera gel will contain ingredients you can pronounce: aloe vera (obviously) and citric acid (an organic compound used as a preservative). Some may also contain essential oil for scent.

Aloe Vera Gel for Skincare

Aloe vera gel is a great addition to any skincare routine because it isn’t comedogenic, meaning it won’t clog your pores. And, according to Adrienne Haughton, MD, director of clinical and cosmetic dermatology at Stony Brook Medicine at Commack, aloe vera may help fight signs of aging.
“One scientific review of aloe vera states that the mucopolysaccharides help in binding moisture into the skin,” says Haughton. “It goes on to state that aloe stimulates fibroblasts, which produced collagen and elastin fibers—making the skin more elastic and potentially less wrinkled.”
“Another study showed that taking aloe vera gel orally has anti-aging effects,” Haughton continues. “Those who took aloe vera gel showed improved skin elasticity and decreased skin wrinkles, which was shown to be the result of increased pro-collagen throughout the dermis (the layer of the skin that contains collagen).”
As if reducing fine lines and wrinkles weren’t wonderful enough, aloe vera gel may even help clear up acne breakouts faster. In one study, participants whose acne was being treated with the topical retinoid tretinoin were also given aloe vera gel, which was applied topically. Tretinoin and aloe vera gel used in combination were shown to be more effective at treating acne than acne medication alone.
So how can you use aloe vera gel as part of your daily skincare routine?
Well, you can use aloe vera gel daily as a moisturizer. I have incredibly dry skin, and I’ve found that pure aloe vera gel is one of the only products, aside from literally bathing in olive oil (which I do not recommend), that keeps my face hydrated all day long. Or you can use aloe vera gel to make a moisturizing aloe vera lotion with basic ingredients, almost all of which can be found in your kitchen cupboard.

Aloe Vera Gel for Home Hair Remedies

Wait, you mean you can use aloe vera gel on your head too?! you ask? Yes! I told you aloe vera gel is amazing.
According to Dominic Burg, PhD, chief scientist for évolis hair products, “Aloe contains enzymes that provide an exfoliating effect and remove dead cells. It is also rich in vitamins C and E, which provide it its antioxidant/anti-aging effect.” These properties, says Burg, make aloe hugely beneficial to hair and scalp health.
Because aloe vera helps exfoliate the scalp, it’s a great treatment for dry, flaky skin and dandruff. In addition to its anti-aging properties, aloe’s vitamin E helps lock moisture into the scalp, preventing further dryness and irritation. And, while aloe vera gel won’t make your hair grow faster, its moisturizing qualities help prevent breakage and split ends.
[pullquote align=”center”]Aloe vera gel can even be used to promote postpartum healing after a vaginal birth. The easiest way to apply aloe vera gel postpartum is by making padsicles to stash in your freezer.[/pullquote]
“Pure aloe vera gel is not very convenient to use,” explains Burg, “so it is best to look for combination products. Avoid silicones and too many heavy oils that may block pores and cause greasy hair at the roots.”
If you’d rather not decipher the ingredients on haircare products that claim to contain pure aloe vera gel, Burg says it’s easy to make your own aloe vera conditioning treatment at home.
“You can dilute fresh aloe vera gel with water [using a] 1:2 [ratio] and use it as a conditioner while in the shower after shampooing,” explains Burg. “You can also mix essential oils such as rosemary in it for added anti-aging benefits. For a moisturizing mask-style treatment, you can mix aloe vera gel with coconut oil and apply to the hair and scalp, then leave for at least 30 minutes.”

Other Uses for Aloe Vera Gel

Healing Wounds

Aloe vera gel isn’t just great for your skin and hair. According to a 2016 study, when applied topically, aloe vera gel accelerated wound healing in rats, resulting in reduced inflammation and decreased scar tissue size. According to a 2015 review of aloe vera used in wound care, aloe vera may help heal wounds faster due to its antibacterial and antifungal properties. You can apply 100 percent aloe vera gel topically straight to a wound to promote healing, or you can apply it to your bandage before covering a wound.
Aloe vera gel can even be used to promote postpartum healing after a vaginal birth. The easiest way to apply aloe vera gel postpartum is by making padsicles to stash in your freezer. Simply take a pad of your choice (I suggest the jumbo ones they send home from the hospital with you), coat it in aloe vera gel, wrap it back in its packaging, and stick it in the freezer. Once it’s frozen, stick that sucker in your giant postpartum undies: The aloe promotes faster healing, and the ice-cold pad will help reduce swelling.

Makeup Remover

You don’t have to spend big bucks to find an aloe vera-based makeup remover. In fact, you can make your own aloe vera gel makeup remover at home with this recipe from Wild for Nature. Best of all? It’s also vegan.
If you’re not the DIY type, Pekar says that many products in her eponymous skincare line contain aloe vera, including a facial cleanser that can be used to remove makeup.

Shop some of Pekar’s aloe-infused products here…

[products ids=’1004870,1004878,1004877′ type=full]

Aloe Vera Gel Side Effects

It’s pretty rare to be allergic to topical aloe treatments, but Haughton says that “allergic contact dermatitis has been seen with aloe vera gel.”
If you’re allergic to aloe vera gel, you’ll likely just get a mild rash or feel itchy where the aloe was applied. If that’s the case, wash the area with soap and water to remove the aloe vera gel completely. However, if you notice any signs of a severe allergic reaction, be sure to call your doctor right away.

Aloe Vera Gel and California’s Prop 65

You may have heard recently that California added aloe to the list of known carcinogenic ingredients included in the Safe Drinking Water and Toxic Enforcement Act of 1986 (more efficiently known as Prop 65). But, you may be wondering, didn’t you just tell me all the amazing ways aloe vera can help my skin and hair?
Yes I did, and it still can. That’s because the aloe included on the Prop 65 list was actually a very specific type: non-decolorized, whole-leaf aloe extract. A study found that this specific type of aloe extract, which is manufactured using a charcoal filtration process, can release organic compounds called anthraquinones, which are known for their laxative properties. Anthraquinones aren’t all carcinogenic, but one type called aloin, which is found in the outer leaf pulp of the aloe plant, was shown to cause cancerous tumors in rats.
The good news is that aloin caused tumors to grow in rats when ingested. Little or no cancer-causing activity was reported when aloe (even if the product contained aloin) was applied topically.
Aloe vera gel may not be the cure to absolutely everything, despite what I’d been preaching to anyone who’d listen. But it turns out that when it comes to your skin and scalp, aloe vera gel is pretty darn close to being the magical skincare remedy I’ve always known it is. And it’s way safer than Windex.

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
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!”

Categories
Mindful Parenting Motherhood

Yes, The Fourth Trimester Is Real—And It's Not Easy

There were plenty of sweet newborn snuggles when we brought our son home from the hospital, but there were also so many moments when my husband and I, baby books in hand, stared down at our crying newborn wondering, WTF do we do now?!
Contrary to what we started to think, we weren’t the world’s worst first-time parents. It turns out there’s a reason our baby—and most newborns!—are so fussy. It’s called the fourth trimester, it affects both mom and newborn baby, and no one really tells you about it.
swaddled baby making fussy face
But understanding the fourth trimester—a phrase that pediatrician and baby whisperer Harvey Karp, MD, coined to describe the first three months of a baby’s life—is crucial to getting through those tough first weeks at home with baby.
We spoke to Karp, along with OB-GYN Heather Bartos, MD, to learn exactly what the fourth trimester is, how it affects newborns, and tips for surviving this tricky time at home with a new baby.

My OB-GYN didn’t tell me there was a fourth trimester! What is it?

If you are pregnant or have been pregnant, you know that pregnancy is broken into three trimesters, with the third one lasting twice as long as the first two (okay, so that’s not true, but it sure feels like it does). So why did your OB-GYN not mention this mysterious fourth trimester?
Karp, who is the author of the Happiest Baby on the Block, uses this phrase to describe the first three months outside the womb, during which a baby goes through an intense period of change and development.
newborn feet with hospital band
According to the baby geniuses who developed the Wonder Weeks theory, in the first three months outside the womb, your baby will experience several mental leaps, and their little bodies rapidly mature, which is why your baby is extremely cranky during the fourth trimester. It’s hard work doing all that growing!
[pullquote align=”center”]“Babies have an innate neurological response called the calming reflex … that gets triggered by rocking, shushing, etc.”
—Harvey Karp, MD[/pullquote]
Because of this rapid mental and physical development, Karp believes that babies are born too soon, even if they make it right up to their due date. Babies have to be born at 9 months because otherwise they’d be too big to pass through the birth canal. But if it were up to them, says Karp, they’d prefer a few more weeks inside the womb.
“The fourth trimester is a metaphorical term, but it is absolutely a real thing!” Karp tells HealthyWay. “It is the few-month window following birth when babies are almost magically calmed and soothed by rhythmic sensations that remind them of being in the womb. It’s not just a theory, it’s biology. Babies have an innate neurological response called the calming reflex—a virtual off-switch for crying an on-switch for sleep—that gets triggered by rocking, shushing, etc.”

baby in their fourth trimester being rocked by mom and dad
iStock.com/AleksandarNakic

Typically, babies who are having a tough time adjusting to life outside the womb constantly cry, especially toward the end of the day. They’re not trying to torture you, I promise. They’re simply trying to communicate their desire to be back in the cozy confines of the womb.
Since that’s obviously not an option, Karp suggests the next best thing: Recreate the womb experience for your baby using certain soothing techniques.

How to Handle the Fourth Trimester: The 5 S’s will save your sanity.

Is the fourth trimester preventing you from bonding with your new baby as much as you’d like? Are you frantically googling phrases like “how to stop baby crying in the middle of the night” or “how to make it look like you got a full eight hours when you really only got two”? If that sounds like your situation, stop what you’re doing right now and memorize what I’m about to share with you. (You can thank me later, when your baby is sleeping peacefully in his crib.)

happy baby with white blanket is smiling
iStock.com/NataliaDeriabina

Actually, you can thank Karp, who swears that his techniques for soothing baby are the next best thing to coming up with a highly realistic uterus impersonation.
Says Karp, “In my work researching colicky babies, I’ve observed five womb-mimicking techniques—used throughout time and across cultures—that effectively calm babies. To make it simple for parents, I called them the 5 S’s: swaddling, side/stomach position, shushing, swinging, and sucking. Each one of these steps triggers the calming reflex and sends babies into a peaceful bliss.”

The First S: Learn to make a baby burrito.

Karp’s first S stands for swaddle. By the third trimester, baby was tucked tightly in the womb with little room to wiggle about. Outside the womb, they’re still not in control of their movements, so when they accidentally move their arm or kick a leg, it can be startling and scary.
feet of baby lying down
That’s where swaddling comes in. Swaddling your baby tightly recreates that snug, womb-like feeling and usually has an immediate calming effect on newborns.

The Second S: Sometimes side or tummy is okay.

But never to sleep! The only safe sleeping position for a baby is flat on their back, with no loose blankets or toys in the crib. If you’re holding a fussy baby, though, try holding her on her side or even her tummy. It should have a calming effect, especially if you’re swinging at the same time. When baby is calm or has drifted to sleep, then lay her flat on her back.

The Third S: Shhhhh!

Placing a baby in a totally silent room for sleep is kind of the worst idea ever. The womb was a pretty loud place, and babies calm more quickly when there’s some ambient noise in the background. You can either learn to shush like a pro (tip: way louder than you think you need to) or pick up a white noise machine to mimic those womb-like sounds.

The Fourth S: Swing, swang, swung?

According to Karp, babies bounce around in the womb a lot, which makes sense. Every time mom moved, baby moved too. Instead of rocking slowly in a chair to calm a crying baby, use a shorter, faster, swinging motion.

mom is rocking and swaying baby to sleep
iStock.com/Halfpoint

Note that this is in no way the same as shaking your baby. It’s easy to get frustrated with a constantly crying baby. If you get angry or frustrated, hand the baby to your partner or another caregiver and take a break to calm down before returning to baby.

The Fifth S: Suck it, mom.

A lot of parents don’t want to give baby a pacifier because they’re afraid of nipple confusion early on. But if you have a crying baby, a pacifier might be just the trick to calming them down. That’s because babies are born with the urge to suck, even if they aren’t hungry.

I need more! What are some other calming techniques I can use in the fourth trimester?

“Things like babywearing and white noise machines are in fact 5 S’s techniques,” says Karp. “When you wear your baby, to her, it’s hardly different than being in your belly—she’s warm, snug, and constantly in motion. Swaddling works so well for sleep because, like babywearing, it reminds your baby of the womb’s embrace.”
Looking for a good swaddle? I recommend the Karp’s Happiest Baby Sleepea Swaddle (hey, he is the expert!) or an Ergo Swaddler for easy wrapping. Both are moderately priced at around $25 and are waaaaaay easier than trying to snugly wrap your baby in a regular blanket.
As for carriers, there are so many babywearing options, it’s kind of mind boggling. I loved my Sakura Bloom Sling when my son was a newborn, but he quickly outgrew it for daily use. To find a baby carrier that’s right for you, I suggest speaking to a certified babywearing expert (yes, they exist), who you can find through Babywearing International.

mom holding baby in sling
iStock.com/Halfpoint

“Whether you shush or use white noise, a hair dryer, or a vacuum cleaner, these are all loud, continuous womb-like sounds. As I’m sure you know, the rhythmic motion of car rides (and stroller rides) make babies deliciously drowsy,” says Karp. One mom I know absolutely swears by the Shusher, while another has a taped recording of the hair dryer that she can’t leave home without.
And a word of advice from a mom who’s been there: Make sure you’re sufficiently alert when going for a car ride or using a device like the hair dryer to soothe your baby to sleep. Falling asleep at the wheel (or with a running hair dryer in your hand) is obviously dangerous. Once little one falls asleep, take a nap too if you need one.

The fourth trimester affects mom too.

I, like everyone else in the world, saw the photos of Kate Middleton looking oh-so-glam mere hours after giving birth to her third child. But I’d be willing to bet my whole stash of frozen breastmilk that the minute Kate and Will arrived home at Kensington Palace, Kate ran straight to the freezer, grabbed a bag of frozen peas, and placed them right on her ah, royal assets.
How do I know this?
[pullquote align=”center”]“The biggest thing no one tells you about the fourth trimester is how hard it is trying to take care of yourself … when you are up all night and constantly caring for a helpless baby.” 
—Heather Bartos, MD[/pullquote]
Because the fourth trimester doesn’t just affect babies. All moms, even duchesses, experience the fourth trimester, though in a different way from baby. After I gave birth, I didn’t even recognize myself. I felt like I had lost control of my own body. I sat on an ice pack for days and then cried when I needed that ice pack for my engorged breasts as my milk came in.

mom holding her baby looking out window
iStock.com/ljubaphoto

“The biggest thing no one tells you about the fourth trimester is how hard it is trying to take care of yourself (showering, sleeping, quiet time) when you are up all night and constantly caring for a helpless baby,” says OB-GYN Heather Bartos.
Bartos says that things like stretch marks and linea nigra don’t just magically disappear after giving birth. It’s hard to embrace these changes, so Bartos shared her favorite self-care tips for dealing with a postpartum body during the fourth trimester.

Stretch Marks

Even if you didn’t get stretch marks during pregnancy, you may get them postpartum.
“[Postpartum stretch marks] happen when skin rapidly changes (like shrinking after that 9-pound kid!)—so keep moisturizing after bathing, and also using something like a belly band can help,” says Bartos.

Linea Nigra

Linea nigra is the name for that dark vertical line some women get on their belly during pregnancy. Bartos says that the melanin changes in your skin do take a while to fade, but eventually the linea nigra will go away. In the meantime, try to keep your tummy out of the sun.

Engorged Breasts

Engorged breasts are the worst. Typically, you’ll experience engorgement three to five days after baby is born as your milk comes in or sometimes if it’s been a while since a nursing session. To reduce the likelihood of engorgement, Bartos says, “pump or feed as soon as possible. If you’re in a pinch, try hand expressing milk to ‘get the edge off.’”

baby being fed by bottle
iStock.com/stock_colors

If you don’t have a breast pump yet, get one! They’re usually free or fairly inexpensive through your insurance. I’ll be honest though, my insurance-supplied breast pump did not work for me. Instead, I purchased a cheapie battery-operated travel pump, and it worked like a charm. All this is to say that if pumping isn’t working out, it may be the pump, so don’t be afraid to try a different kind.

Self-Care During the Fourth Trimester

While it can be hard for mom to find a free moment to relax, Bartos recommends taking time to complete daily meditation and low-impact exercises that can really help reduce stress. Here are her favorite practices (and you only need about 15 minutes to complete them!):

  • Alternate nostril breathing (1 minute): This premise is simple. Sit somewhere. You can sit up straight and cross your legs to look cooler. Take your index finger and put it to the side of your nose. Plug one nostril and take a deep breath in through the one that’s not plugged. Exhale through the same nostril. Repeat using the other finger and other nostril. The benefits of this exercise? Scientifically, it can reduce blood pressure but it also balances out your energy and does relax you.
  • Legs up the wall (5 minutes). Also known as Inverted Lake, this mild inverted yoga pose is known for a wide range of health benefits—improved digestion, brain function, relaxation, and sleep—and for its anti-aging effects. Ancient Hindu scriptures claim that this pose hides wrinkles in addition to banishing old age and death. While true yogis can do this pose from 30 minutes to several hours, we everyday gals can benefit from just 5 minutes of this a day.
  • Meditation (10 minutes) When I think of meditation, I think of a long, dreamy process, but in truth, you can do a beneficial mindful meditation in less than 10 minutes. (Heck, you can do it in just one!) If you’re new to the practice, there are guided meditations to take you through the steps. Try this 7-minute loving kindness meditation by meditation mama Megan Winkler. Apps like Calm (iOS and Android) and Headspace (iOS and Android) and hypnotherapy apps by Andrew Johnson are other options that provide a short respite from everyday stresses.

Don’t be afraid to ask for help during the fourth trimester.

“I think you should seek help any time you’re worried about your baby,” emphasizes Karp. “The 5 S’s soothe most colicky babies, so it’s really the first thing to try. There could be a medical concern if you’re confident you’ve mastered the precise techniques and your baby is still fussing a lot. …It’s always smart to get your pediatrician’s opinion.”

HealthyWay
iStock.com/GeorgeRudy

That goes for mamas too. If you feel that something isn’t right with your body, don’t be afraid to reach out to your OB-GYN for postpartum care—postpartum depression and postpartum anxiety are more common than you’d think.
If you just need a little TLC, you know what I’ve found? Sometimes the 5 S’s work on adults too. So if you’re feeling tired or down, grab that ratty blanket, swaddle yourself on the couch with a white noise machine, and take a nap to recharge.
[related article_ids=1001371]

Categories
In the Kitchen Nosh

7 Natural Energy Boosters For When Coffee Just Doesn’t Cut It

I used to be a pot-a-day coffee nut. But my caffeine habit ended up causing heart palpitations (which were totally benign, but still scary!), and major crashes in the afternoon after the caffeine wore off.
I kicked my caffeine habit, but my energy levels paid the price. Getting more sleep just wasn’t an option, thanks to my son’s four-month sleep regression.
If you’re looking for natural energy boosters, here are seven that promise to pep you up as effectively as your afternoon latte, but without the caffeine.

Sometimes, an underlying issue may be the reason your energy is dragging.

There’s a big difference between needing an occasional energy boost because you had a late night and feeling chronically fatigued. If you consistently feel tired for several weeks or months but are getting adequate sleep and nutrition, it’s worth consulting your doctor to see if a medical condition might be causing your low energy levels.
One of the most common causes of fatigue is poor gut health, says Juliann Abecassis, a holistic healthcare provider in Jacksonville, Florida.
[related article_ids=2670]
“Symptoms of poor gut function are bloating, gas, acid reflux, abdominal cramping, diarrhea, constipation, poor appetite, or [getting] full quickly with small meals,” Abecassis explains. “Poor gut function can also cause brain fog, inability to retain information, inability to focus, [and] poor memory recall.”
Your gut is sort of like your body’s second brain, and it can have a direct effect on your mood and energy levels. Fiber and antioxidants can help restore gut balance, so if your gut health isn’t great, try getting more okra and other high-fiber foods in your diet.
An iron deficiency or B12 deficiency may also be a reason your energy is lagging as extreme fatigue may be an indicator that you’re not getting enough iron or B12 in your diet.
[related article_ids=20491]
Routine blood work at your doctor’s office can easily identify if you have a vitamin deficiency. Luckily, supplements and increasing your intake of dark, leafy greens and healthy proteins can help boost your natural energy levels.
“Ever stand up and get black spots in your vision, narrowing vision, feel lightheaded, or need a minute to stabilize? You’re probably dehydrated! Dehydration can also cause fatigue!” Abecassis says. “One of the best ways to fix this is to drink water that has electrolytes—add a pinch of pink Himalayan sea salt or a squeeze of fresh citrus in order to make your own electrolyte water.”

Natural Energy Boosters

Sometimes there’s no underlying issue for your fatigue—unless you count the meltdown your kid had because you packed peanut butter instead of turkey for lunch, the 15 loads of clean laundry that still need to be folded, and the pile of paperwork you brought home from the office.
If you feel occasionally fatigued, here are seven natural energy boosters for those particularly rough days. While all of these natural energy boosters are safe for consumption, always consult your healthcare provider before taking any supplement.
Also, if you’re pregnant or nursing, know that most of these natural energy boosters are off limits, especially during the first trimester.

Ginseng

Ginseng is a natural herb that has long been used for its energy-giving properties. In fact, ginseng is a well-known adaptogen, a natural substance that promotes homeostasis in the body. One study from the Mayo Clinic showed that cancer patients experienced significant fatigue reduction after eight weeks of ginseng supplements.
Heads up to all the pregnant women looking for an energy boost: Ginseng is not recommended during pregnancy, especially in the first trimester.
The easiest way to use ginseng as a natural energy booster is to boil it as a tea, says Rebekah Epling, an herbalist is West Virginia.
“Technically, you’ll be making a decoction,” Epling says. “For a ginseng tea decoction, use approximately a quarter ounce of dried ginseng root per one cup of water. Bring the water to a boil, add ginseng, cover, and simmer for 30 minutes. Then strain the water and you’ve got ginseng tea!”
Make sure you get 100 percent real  American or Asian ginseng though, as some kinds available in stores are processed with ethanol (you can read more about ethanol and its environmental impacts here).

Cordyceps

Okay, so the first time I heard of cordyceps, I may or may not have thought they were a kind of extinct dinosaur. Actually, cordyceps are a type of fungi used in traditional Chinese and Tibetan medicine that have purported healing and energy-giving properties.
In one study, mice that were given cordyceps supplements for three weeks were able to swim for substantially longer periods than mice in the control group. According to the same study, cordyceps contain large amounts of B vitamins, which may be why they’re such a great natural energy booster.
So far, no studies have shown any real threat of human toxicity, but still, pregnant and nursing women should steer clear of cordyceps since there hasn’t been much research on how cordyceps may affect a developing fetus or nursing child.
To use cordyceps, you can either purchase a cordyceps powder supplement from a reputable herbalist or boil dried cordyceps into a tea for a natural energy boost.

Maca Root

Maca is a Peruvian plant that was first documented in 1553 for its medicinal properties. Not only is it touted as a natural energy booster, but maca may also improve libido and enhance fertility.
Maca is part of the brassica family and is most closely related to other leafy greens like watercress, cabbage, and mustard greens. And, like the leaves of other plants in the mustard family, maca leaves are also perfectly fine to consume. But the best way to consume maca, says Epling, is in powdered form.
“It’s best to consume the raw powdered root in order to preserve the active ingredients. It can have an unpleasant taste,” Epling says, “so most people put it in coffee, smoothies, or oatmeal.”
Luckily maca is one of most easily accessible natural energy boosters in the U.S., so you can probably find it at a specialty food store or even the farmers’ market. Ready to add maca to your menu? Try this delicious almond butter maca smoothie from Blissful Basil.

Holy Basil

Tulsi, or holy basil, is a type of basil (yes, just like the basil in your herb garden) that is revered in some cultures for its restorative powers.
According to one study, holy basil can indeed be used for a variety of maladies and works well as a natural energy booster. A potent adaptogen, holy basil is bitter and hot to the taste but can help promote balance within the body. Like the other natural energy boosters on this list, you can boil holy basil leaves in hot water for a tea, or you can simply chew a few fresh holy basil leaves for a quick energy boost.
Holy basil still isn’t recommended for pregnant women in the first and second trimesters as basil has been shown to promote uterine contractions. That said, if you’ve gone past your due date, there’s nothing wrong with eating a little basil to try to get labor started. There’s not a whole lot of scientific data on whether or not this really works, but if it means more pizza and pesto, then bring it on!

More Easily Accessible Natural Energy Boosters (That Are Also Safe During Pregnancy)

Understandably, your local grocery store may not be flush in cordyceps. Luckily, there are more accessible natural foods that can still give you a boost of energy when you need it most. Plus, pregnant ladies, rejoice; all of these are safe for consumption during pregnancy.

Turmeric

“This yellow spice originates from the Curcuma longa plant native to India and southeast Asia. It has been used in Eastern medical practices for thousands of years, and many swear by it despite the apparent want of more empirical evidence,” says Caleb Backe, a health and wellness expert at Maple Holistics. “The active ingredient, curcumin, has been linked to improved brain function and increased energy due to its ability to aid digestion and balance levels of fat and sugar in the blood. It is an anti-inflammatory, antioxidant, and antimicrobial agent, and can be used as a spice or supplement.”
To use turmeric, simply reach for it as you spice in your favorite dishes, like this delicious turmeric-coconut curry recipe, or consider whipping up a turmeric latte.

Goji Berries

“Goji berries especially have gotten more popular in recent years, being labeled [a] superfood by those who spread the buzz,” says Backe. “They contain unsaturated fatty acids, beta-carotene, lycopene, and a long list of trace minerals.”
Goji berries are a bright red-orange berry native to China. To be honest, they kind of look like small, skinny cherry tomatoes, but they are big on taste! Goji berries can be eaten fresh or dried. However, because goji berries lower blood sugar levels, they could cause an adverse reaction if ingested by people who are taking medication for diabetes. Additionally, isolated studies have shown that goji berries may also interact negatively with blood thinners like Warfarin, so talk to your doctor before consuming goji berries if you take these medications.

Nuts

“Many types of nuts are great for you due to their antioxidant properties, though you would want to watch your intake, as some are rather high on the caloric scale,” Backe warns. “Nuts contain fiber, protein, omega-3 fatty acids, vitamins E and B (known for their energy-boosting abilities), and walnuts in particular have also been linked to heart health and increased brain function.”
“A handful of these can provide you with a boost of energy if you are feeling slow and laggy,” Backe continues. “These, too, can be eaten as is, salted, roasted, dipped, or used in many ways in a large number of recipes. Rice with pecan bits and raisins, for instance, is a classic!”
Whether you want to go all out and order yourself some cordyceps or prefer to snack on a nutty trail mix while sipping turmeric tea, before you pour another cup of coffee, consider trying one of these natural energy boosters to put some pep in your step.