Author: Kelly Burch

Categories
Health x Body Wellbeing

What I Wish The World Knew About Fighting Cancer

Cancer. Just the word can strike fear into our hearts. It’s no wonder: Each year about 1.6 million new cases of cancer are diagnosed in the United States, and close to 600,000 people die of the disease. Nearly 40 percent of Americans will have cancer at some point in their lives.
However, there is good news. In the United States, cancer deaths fell by 13 percent between 2004 and 2013. That’s in part because treatment has advanced. It’s also because more people are catching cancer early, while it is still more treatable. Educating yourself on early cancer detection could save your life.
These advances mean that more people than ever are living with cancer for years or even decades.
We talked to seven cancer warriors and asked them one important question: What do you wish the world knew about fighting cancer? Here’s what they had to say.

Act normal, please

Amber Fallon, 34, is a horror author, podcaster, and lover of dogs. Just before she turned 30, she was diagnosed with papillary thyroid cancer. When her thyroid was removed, doctors told her the cancer has spread to the surrounding tissue. Here’s what she wants others to know:

We won’t break. Hug us. Talk to us. Don’t treat us differently because we’re fighting cancer. Normalcy can be the best gift sometimes.

[pullquote align=”center”]“Even though having cancer asks you to be strong and to live more boldly than ever before, we all benefit from our loved ones being able to recognize how vulnerable we feel.”
—Stephanie McLeod-Estevez[/pullquote]

We can’t always be strong.

Stephanie McLeod-Estevez, 43, was diagnosed three years ago with stage 3a breast cancer. Her children were 5 and 7 at the time, and the diagnosis was especially scary since her own mother had died from cancer when McLeod-Estevez was 26. That loss had an impact on McLeod-Estevez’s decision to become an art therapist specializing in working with cancer patients.

The one thing I wish the world knew about fighting cancer is that it impacts your body, mind, spirit and sense of self: It is not just a medical problem. Cancer survivors often feel lost, confused, and traumatized by the process of being diagnosed and treated. Even though having cancer asks you to be strong and to live more boldly than ever before, we all benefit from our loved ones being able to recognize how vulnerable we feel. Healing emotionally from cancer is possible; however, it takes time, attention, support, and processing of what we went through in order to feel like we are whole again.

There’s a lot that goes into wellness.

Kelly Gallagher, who describes herself as “ageless,” was first diagnosed with cancer in her twenties and has survived the disease five times. Now she produces health documentaries that focus on a holistic approach to wellness.

I honestly wish the world knew about all of the natural remedies available. I want people to understand that their food and environment impact their immune system. And that dental issues and emotional components are issues that need to be addressed if we want to regain optimal wellness.

I’m still me.

Courtney Parizo, 39, has battled chronic health issues for all of her adult life. But when she was diagnosed with cancer last year, she was shocked at how differently she was treated.

I wish I’d known the stigma that seems to be attached to people hearing that you have cancer and the way people seemed to immediately treat me differently, like I was suddenly made of glass where I had been concrete before.
I wish I could have worn a sign or handed out instructions to people that said, “Yes, I have cancer. No, it doesn’t mean I’m going to die or that I suddenly need to be sheltered or not told about the problems my friends and family are having. I don’t need to stay in bed all day, can still do most things I did before, but yes, I am often tired and worn down. I don’t need your sympathy, your platitudes, but I could probably use your help!”

[pullquote align=”center”]“I do not wish cancer on anyone, however I wish the world could understand how hard we fight to maintain a “normal” life despite living with cancer. Maybe the world at large would stop and realize the insignificance of petty things and maybe we as a society would be more humble and kind.”
—Fabianna Marie[/pullquote]

Fighting for your life is hard.

Fabianna Marie, 40, was diagnosed at 27 with metastatic (incurable) breast cancer. She has become a national speaker and advocate for cancer patients.

The one thing I wish the world knew about fighting cancer is that it is a full-time job that involves not only body but mind and spirit as well. I have devoted nearly 13 years to fighting, all while continuing to learn and grow as an advocate, mother, and wife. I have fought for my rights as a cancer patient, to have my voice heard by my doctors, and to have my choices for my body be acknowledged. I have learned that cancer does not define me as a person. Cancer has made me stronger spiritually, mentally, and emotionally. I do not wish cancer on anyone, however I wish the world could understand how hard we fight to maintain a “normal” life despite living with cancer. Maybe the world at large would stop and realize the insignificance of petty things and maybe we as a society would be more humble and kind.

It leaves a lasting mark.

Lindsey, 36, was first diagnosed with leukemia when she was 10. She underwent three years of treatment at St. Jude Children’s Research Hospital, where she now works in fundraising and awareness. She is now cancer free and participates in studies about the long-term effects of treatment for childhood cancer.

The one thing I wish the world knew about fighting cancer is that long after the treatment ends, the impact of cancer remains. Even though much of the physical effects of the illness and treatment may heal, there is a lasting mark that is left behind. Most often, these traces of my cancer journey are not visible at first glance. However, my cancer has changed the way I engage with the world and those around me.
While I refuse to allow my cancer to define me, it does deeply impact the way I experience life. I hold a little tighter, I laugh a little louder, and I take time to pause…to take a breath and find the beauty and wonder in that moment. Yes, the hectic schedules and the infinite pile of laundry and homework are all still there. However, I cherish that fact that I am able to experience all of life, with its joy and sorrow, with my children, with the love of my life (and fellow St. Jude survivor), and with my family and friends. This celebration of life is what called me to return to the hospital that saved me. As a survivor, it is my privilege to pass this gift along so that other children have the same opportunity to grow, to love, and to live.

[pullquote align=”center”]“I found out while sick the second time that of all the government money that goes into cancer research, childhood cancer receives less than 4 percent. I quickly realized that I was not only battling for my health, but battling for my worth. While I was lucky enough to go on to live a healthy life, many of my fellow ‘head shavers’ were not—and I can’t help but believe they are worth more than 4 percent.”
—Devin Duncan[/pullquote]

Kids get cancer too.

Devin Duncan, 25, was diagnosed with leukemia twice—once at 3 years old and once at age 17. She now lives in New York City and works in public relations. She hopes to raise awareness about childhood cancers.

The one thing I really wish the world knew about cancer is simple: Kids get cancer too. I’ve noticed through years of talking to people about my illness that nobody wants to talk about sick kids—it’s sad, it’s negative, and it’s downright scary. But it’s real.
I found out while sick the second time that of all the government money that goes into cancer research, childhood cancer receives less than 4 percent. I quickly realized that I was not only battling for my health, but battling for my worth. While I was lucky enough to go on to live a healthy life, many of my fellow “head shavers” were not—and I can’t help but believe they are worth more than 4 percent.

Categories
Happy x Mindful Wellbeing

Everyday Stress Management Techniques That Emphasize Self-Care, Mental Health, And Physical Well-Being

“You look…stressed.”
It’s something you’ve probably heard before, whether from a well-meaning spouse, a colleague, or a concerned friend. You’ve probably had to stifle the urge to bitterly reply, “Of course I’m stressed!” After all, the only thing worse than feeling the internal tension of stress is having someone comment on it, proving once and for all that you’re not doing a good job of hiding just how stressed you are.
But again, how could you not feel stressed? In a given day you, modern women have to care for themselves, their careers, aging parents, young kids, spouses, and other loved ones. And that’s just the stress that originates close to home. There are also big-picture stressors like divisive politics, global warming, and mass shootings that leave some of us tangled up in one giant ball of tension.
And if it seems like you’re more stressed than the men in your life, you’re probably right. The American Psychological Association (APA) has found that women consistently report higher levels of stress than men. For example, 65 percent of women stress about money compared to 57 percent of men, and 56 percent of women stress about family responsibilities, whereas only 42 percent of men experience stress about the same thing.
There’s no denying that there is stress in your life. The traditional advice for dealing with stress was to just eliminate stressful situations from your day-to-day, but that’s easier said than done—especially when we have constant access to social media and are inundated with news that exposes us to stressors nonstop thanks to a 24/7 media cycle.
Because of this, it makes more sense for modern women to learn to manage stress than to try to eliminate it completely. Fortunately, there are great stress management techniques that will help you relax and have fun while letting go of the tension that stress can cause.
HealthyWay spoke with experts about the best stress management techniques that you can use to better handle your stress now—and make 2018 the year you’re not overwhelmed.
We promise it will be easy. …Don’t stress about it!

What is stress?

We talk about stress all the time, but how should we actually define it? According to the American Institute of Stress, it’s hard to define, especially because how people experience stress and what they find stressful varies widely.
An early definition of psychological stress as “the nonspecific response of the body to any demand for change” was coined in 1936, but that doesn’t exactly give us lots of information. As psychologists and others studied stress more closely, they began to view stress as “physical, mental, or emotional strain or tension.” Researchers have also found that stress is associated with feeling a lack of control. If we’re not able to control something, we find it stressful.
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So what does all that mean for modern life? Each year the APA publishes a report titled “Stress in America: Coping With Change.” The 2017 study found that 80 percent of Americans reported feeling symptoms of stress during the month prior to being surveyed, and that those symptoms included headaches, anxiety, and depression.
The report found that both personal and social problems contribute to stress. Americans also anticipate stress. Respondents said that they are likely to stress over money (62 percent), the economy (58 percent), personal health concerns (58 percent), and health problems in the family (57 percent) in the next year. Terrorism and gun violence are also sources of stress for 34 and 31 percent of Americans, respectively.
With all these topics weighing on our minds, it’s no wonder that American women feel overwhelmed and are ready to get proactive about relief.

Stress has real health impacts.

You might think of stress as a mental health concern. And while that’s certainly true (and a valid reason to take it seriously), it’s important to know that stress has a huge impact on physical health. Studies including one on biomarkers and chronic stress published in Neuroscience and Behavioral Reviews have found that stress can affect nearly all our bodies’ systems, from the immune system to metabolism and cardiovascular health.
“Chronic psychosocial stress and consequent physiological dysregulations are increasingly viewed as catalysts of accelerated aging and agitators of disease trajectories,” the study’s authors write. In short, stress can make you age faster and make you more susceptible to disease.
Another study concluded, “There [is] a significant relationship between daily stress and the occurrence of both concurrent and subsequent health problems such as flu, sore throat, headaches, and backaches.”
The same study found that some people are more vulnerable to the physical impacts of stress even if they have relatively low levels of stress in their lives.

What can stress management routines do to address its adverse impacts?

Stress can take a toll on your physical and mental health, so it’s important to try to navigate stress in a way that allows you to minimize its negative side effects.
“While some of us are more resilient in the face of stress than others, at some point all of us will reach our threshold for how much stress we can tolerate,” says Marni Amsellem, PhD, a psychiatrist at Smart Health Psychology, a private practice with offices in Westchester County, New York, and Fairfield County, Connecticut.
“If we do not find a way to effectively let out our stress, our overall functioning will decline,” Amsellem says. “We will snap at little things that [do not] ordinarily affect us. If we are not checking in with ourselves and are not regularly managing stress, when we hit our breaking point, we may really have a negative reaction.”  
Having a stress management routine is a way to get ahead of stress, addressing it before it begins to have a negative impact on our sense of well-being. Since stress is constantly coming into our lives, it’s important to have a stress management routine that we practice regularly. Whatever stress management technique you choose to use, it’s important to employ it every day.
“It should be practiced as frequently as brushing our teeth—two to three times a day,” says Kelley Kitley, a licensed clinical social worker and founder of Serendipitous Psychotherapy in Chicago. “It’s a self-soothing and emotional regulation necessity.”
The good news is that more Americans are finding ways to handle their stress effectively. The “Stress in America” report found that 41 percent of respondents feel they are managing their stress better than they were 10 years ago.
So how are they doing it? It turns out there are a variety of techniques.

It’s time to get serious about self-care.

All stress management techniques are forms of self-care. You’re taking the time to connect with your feelings and nurture yourself so you can let go of tension and fear. That self-care component is more important than the specific stress management method you use, says Amsellem.
“One strategy that I find is highly effective for my patients is to carve out time each day for self-care,” she says. “What self-care is varies from individual to individual and from day to day. One day, it may mean going to a yoga class after work, another day it may mean leisure reading or catching up with an old friend. On other days it may mean going through that unruly closet in the hallway that is in a constant state of chaos and taking the time to organize it.”
The most important thing is to make sure that you’re making time for self-care daily, even when (and especially when) life gets chaotic.

Breathe the stress away.

Having a self-care routine is a great way to keep stress at bay, but it’s also important to have techniques that you can use in the moment when you are feeling overwhelmed. If you open a negative email from your boss or get a phone call with bad news, what can you do to start coping with that stress immediately?
Breathe.
“When we breathe, we are literally pausing our initial reaction,” Amsellem says. “During that time, we can compose our thoughts to help temper our automatic reactions. Breathing also helps slow down our physiological reactions in our body that can get over-activated in a crisis.”
[related article_ids=7068]
Taking a deep breath (or five) can slow the heart rate and stabilize blood pressure—both of which often skyrocket in stressful situations—and can help you control your physical stress response so that you can react to the situation from a place that is more mentally and emotionally aware.

Take time to unplug.

Most of us are never far from our smartphones. We text with friends and check social media obsessively, often making it the first thing we do when we wake up and the last thing we do before falling asleep. That might be contributing to our stress levels, though, so experts say that taking time away from the internet and technology is a great way to manage stress.
Some studies have found that social media use can decrease people’s ability to cope with feelings of being overwhelmed. Other studies have found that being on social media can increase chances of depression.
In addition to those issues, the blue light emitted by tablets, smartphones, and other technology can disrupt our natural sleep patterns. Since sleep is important to coping and feeling less stressed, unplugging before bed is essential.
“Getting a good night’s sleep is critical to the well-being of your mind and body. For a better night’s sleep, consider taking a tech break,” says Neil Shah, founder and director of the Stress Management Society, a U.K. nonprofit that focuses on stress management issues. “Ditch the tech at least an hour before bed.”

Get moving.

If you’re feeling stressed, exercise may be the last thing on your mind. However, moving your body can have powerful stress-busting effects. Studies have found that exercise can lower stress levels and leave you feeling better psychologically (and stronger physically). It also helps you build resilience to stress, which is great if you don’t see your life slowing down any time soon.
Scientists don’t understand exactly why exercise helps relieve stress, but common hypotheses emphasize the release of endorphins, neurotransmitters that facilitate feeling good, involved with exercise. With more endorphins flowing, you’re less likely to feel the negative effects of stress.

Reach for healthy foods.

If you’re feeling stressed, science says that you’re more likely to reach for high-fat foods and other unhealthy treats. Although people report that they reach for these foods to comfort themselves, unhealthy eating can add to your stress in the long term as you worry about the negative implications of your diet for your overall health.
[related article_ids=8074]
Rather than reaching for an unhealthy treat when you’re feeling stressed, choose wholesome, healthy foods like fruits, vegetables, and lean proteins. These will help keep your blood sugar stable and your emotions in check throughout the day.

Go on a mental vacation.

Remember how relaxed you felt the last time you were on a vacation without deadlines, carpools, or groceries to worry about? Tap into those feelings that next time you sense stress might overwhelm you—not by booking a flight, but by closing your eyes and visualizing a wonderful memory from that time.
“Creative visualizations are very easy and can be done at your desk or on the sofa,” Shah says. “Just slow your breathing, close your eyes, and use all of your senses to remember your last holiday: Hear it, see it, feel it, smell it, and taste it.”

Take time to find what works for you.

There are many ways to manage stress, so the key is finding what works for you. The “Stress in America” survey found that exercise, talking with friends, reading, and praying are among the most common ways that Americans relieve their stress. But if those don’t sound right for you or if you don’t feel like doing them on a particular day, you have plenty of other options.
“Everyone’s stress management routine will be different,” says Nicole Archer, PsyD, a licensed clinical psychologist in St. Petersburg, Florida. “It is important to try different methods to see what works best for you. Many find exercise to be a great stress relief. Other examples could be getting fresh air, playing with a pet, yoga, breathing exercises, mindfulness, having a cup of tea, drawing, journaling, organizing your closet, a hot bath or shower, aromatherapy, practicing positive self-talk or self-compassion. The possibilities are endless.”
If you don’t know where to start, think about what things have soothed you in the past. If you’ve always loved taking a hot bath, that might be an excellent stress management technique for you.
The key is making the time to care for yourself consistently.
[related article_ids=3709]
“Balance is really important,” Archer says. “Our schedules will fluctuate, but try to schedule in self-care and stress management time just like you would a meeting or class. Sometimes you may have time to get a massage; other times you may only have a few minutes to do deep breathing or listen to your favorite song on the way to work.”
If you try a few different things and still feel that you’re struggling to manage your stress, Archer suggests talking to a therapist who can help you develop a stress management routine.
“Stress is impossible to avoid in life,” she says. “We all have responsibilities, traffic, etc. that we are faced with. Since we can’t avoid stress, we must have a stress management routine so that we can better deal with stress in order to not let it interfere with our well-being, relationships, or responsibilities.”
That’s a mission we can all get behind.

Categories
Life x Culture Lifestyle

How To Be A Bridesmaid On A Realistic Budget

Your dear friend just got engaged, and she breathlessly asks you to be one of her bridesmaids. You’re honored. After all, being a bridesmaid signifies how much your friend loves and appreciates you, and how she trusts you to be a part of her big day.
But before you start brainstorming ideas for bridal showers and bachelorette parties, you should consider something much less romantic: your budget.
Being a bridesmaid costs, on average, more than $1,000. If you have a friend who will be walking down the aisle soon, that’s a scary sum. Although we all want to be there for our friends, paying for dresses, hair, makeup, a bridal shower, and other wedding activities can take a real toll on your budget.
In order to keep your bridesmaid duties from becoming a financial burden (or worse, a strain on your friendship), it’s important to talk about financial realities and budgeting constraints before you commit to being in the wedding party.
“While there are certainly … factors to consider that override money, this should definitely be a part of the discussion,” says Marsha Barnes, a financial social worker and founder of The Finance Bar, which provides financial education to people in and around Charlotte, North Carolina. “It’s also important to note that over 50 percent of Americans don’t have $500 in a savings account; therefore, it’s never safe to assume that others are in a position of affordability to participate.”
It’s always hard to talk openly about finances in an emotional situation, and you probably don’t want to let your friend down. However, talking about your budget can make the entire wedding process easier for you, the bride, and your fellow bridesmaids.
Here are some tips for being a bridesmaid on a realistic budget:

Have the hard conversation.

Barnes recommends talking about the financial implications of being a bridesmaid right off the bat. For example, if your friend wants a black-tie wedding and a full-weekend bachelorette party, you can bet that being a bridesmaid is going to get expensive. If you are concerned about being able to cover basics costs—like the dress, travel to the wedding, and contributions to the shower—discuss that with the bride right away.
“In no way should bridesmaids feel uncomfortable with addressing this,” Barnes says. “While a wedding is a one-day event to celebrate and honor someone that you love, it is equally important to remember any personal financial commitments that will continue afterwards.”

Take an honest inventory of your own financial situation.

Before you commit to being part of the wedding party, honestly ask yourself whether you can afford the added costs. Weigh your current financial situation and how soon the wedding is. If it’s further off, that gives you more time to save—if not, it may cause undue stress and strain.
“I believe it’s safe to say that for people we love, it’s natural to have the desire of participating in their special moments,” Barnes says. However, that can negatively impact your financial future. “As with many holidays or birthdays that excite us, we always have to look at our finances from a realistic view.”
Barnes recommends asking yourself whether you have disposable income, or whether you’re willing to cut back on non-essential expenses to budget for being in the wedding.
“What are you willing to give up personally in exchange [for] being available personally and financially to participate?” she asks. “Maybe this is an opportunity to shave off some of your non-essential expenses for six months to a year, which will increase your chances of being able to take care of costs associated with your bridesmaid responsibilities.”

Don’t be afraid to DIY.

If you’re trying to keep costs under control, considering doing your own hair, makeup, and nails. For added cost savings, don’t stop there, says Kim M., 27, who has been a bridesmaid six times and a maid of honor twice.
“Have a family member or bridesmaid host the bridal shower, and ask the bridesmaids each to bring a dish,” she says. “Make favors instead of ordering them—bridal-themed cookies are always a hit, as are little craft bags filled with candy.”

Plan ahead.

A little planning can go a long way when you’re trying to stay on a budget. Kim recommends putting money aside for wedding-related expenses each week, even if it’s only $10. Shop for dresses early to avoid rush fees, and triple-check your measurements to avoid costly alterations.
If you do need to have your dress fitted, consider going outside the bridal boutique.
“I’ve heard of friends spending $100 or more to get a dress altered when my local cleaner is a wizard with even the most complicated dresses, and it has never cost me more than $30,” she says.

Set limits.

Everyone wants their friend’s wedding to be unforgettable, but it’s perfectly ok to sprinkle in a dose of reality, especially if the entire bridal party is on the same page.
“I have told a bride before, ‘We can’t have a destination bachelorette party.’ It was out of everyone’s budget,” says Sara B., 30, who has been in three weddings recently. “Luckily for us, she was understanding.”
Open communication will help protect your pocketbook and your relationships.
“Remember that the wedding is such an important day for the bride,” Barnes says. “However, there are necessary moments when we must stop to evaluate our own personal circumstances to determine if we are able to participate or accept all invites as a bridesmaid. Be forthcoming and transparent regarding how you are able to contribute so that post-wedding emotions or bitterness do not inflate for months or years to come.”

Categories
Happy x Mindful Wellbeing

5 Things We Did In 2017 That We Need To Stop Doing In 2018

We’re well into 2018 and, if you’re like many people, your New Year’s resolutions have probably already come and gone. That’s ok though—after all, there’s no reason to believe that a new year has to mean a new you.
However, if social media posts are any indication, 2017 was a year that many people were thrilled to leave behind. From political turmoil to social stress and personal loss, 2017 gave many people a run for their money. Because of that, let’s focus on making 2018 a more positive year. One way to do that is by ditching some of the negative and downright useless habits we fell into during 2017.
Here are five things that we did during 2017 that we need to stop doing in 2018 if we’re really planning to live our happiest and healthiest lives.
[sol title=”Only Investing in Pinterest-Worthy Self-Care” subheader=”Time to Go Beyond Face Masks and Candlelight”]
Don’t get me wrong, I love massages and long candle-lit baths as much as the next girl. Making time to indulge in those self-care activities is absolutely important, but let’s stop telling ourselves that if we’ve added some extra relaxation into our day we’ve got self-care covered.
To really take good care of ourselves we need to do hard work, whether it’s at the gym, in the kitchen, or with a therapist. Self-care means cooking yourself healthy meals, taking time to work up a sweat, and cleaning out your metaphorical closet by getting comfy on the therapist’s couch.
In 2018, let’s commit to investing in those tough self-care tasks that will leave us feeling better physically, mentally, and emotionally.
[sol title=”Living Life Online” subheader=”No More Sacrifices for Screens”]
How often do you ignore your kids to post something in your mom groups, or text with friends rather than talking to colleagues over lunch? Jumping into our devices can be a way to take a break from the world around us, but too often it leaves us disconnected.
This year, it’s time to stop fishing for likes or having conversations with friends on Twitter while ignoring our loved ones who are literally in the room.
[sol title=”Sitting Back” subheader=”Yes, we’re tired and sore. No, it’s not an excuse.”]
This year, it’s time to get moving. Getting in the habit of moving more will leave you with more energy and a more limber body in the long run.
This year, incorporate walks around the block after lunch, hold a plank while you play floor games with the kids, and take the long way through the store when you run out for a gallon of milk.
[sol title=”Being Cynical” subheader=”Cynicism can’t outshine your cause.”]
No matter what side of the political aisle you’re on, there’s no denying that we’re living in polarizing times. This year, let’s rise above the cynicism, and rather than mindlessly complaining about problems, let’s actually work to fix them.
That means volunteering, donating, and showing up to make a difference for causes you’re passionate about.
[sol title=”Putting Ourselves Last” subheader=”It’s time to stand up.”]
Last year women began standing up more and making their voices heard in the political and social arenas. This year, let’s bring that power home and make 2018 the year that women stand up and aren’t afraid to say no to others if that’s what it takes to say yes to our own needs.

Categories
Mom x Body Motherhood

Yes, You Can Exercise With A Newborn: Here's How

As a new mom, exercise might very well be the last thing on your mind. After washing bottles or endlessly breastfeeding, trying to shower and “sleeping when the baby sleeps” (ha!) there’s little room in your day for anything else.
However, incorporating some gentle movement into your routine can be great for you and the baby. In fact, exercising after baby’s born is about so much more than “getting your body back.” Even just going for a walk can have health benefits, including fresh air for you and your little one. Exercise has be linked to lower rates of postpartum depression and can help new moms sleep better according to the American College of Obstetricians and Gynecologists.
The organization recommends that new moms aim for 20 minute of exercise each day, starting within a few days of birth. However, if you had a cesarean delivery or experienced other complications, it may take longer to work up to that, so be sure to check with your doctor before implementing any exercise regimen.
Ready to get started? Here are our top three tips for exercising with a newborn in tow:

1. It’s okay to start slow.

Afraid of moving? Don’t let that stop you. Just give yourself permission to start slow. Walking has a whole host of health benefits from controlling weight to promoting better eating. A walk to the end of the street or around the block will give you a great opportunity to test out that snazzy new stroller. If it’s warm enough, being outside in the fresh air and sunlight is great for the baby, who needs to get enough vitamin D.
If it’s chilly, head to your local Target or the mall to get some steps in. You can enjoy a nice coffee before or after your walk and stock up on those baby supplies that are constantly running out (what does the baby do with all those pacifiers, anyway?).

2. Connect with other moms.

Being home alone with a newborn all day can be incredibly isolating. Use exercise as an excuse to connect with other moms. To get started, look up stroller fitness and mommy-and-me exercise classes near you and give them a whirl. If you prefer something a bit more adventurous, connect with your local chapter of Hike It Baby, which aims to get families moving outdoors.

3. Choose workouts that will help your body recover from childbirth.

Pregnancy and childbirth take a toll on the body, so it may be wise to seek out an exercise program designed specifically to help you address concerns many new moms have, from correcting diastasis recti (ab separation) to strengthening the pelvic floor.
There are great resources available online that host workouts you can do right at home. At Bikini Body Mommy, real-life mom Briana Christine guides you through workouts that show her body changing through pregnancies, breastfeeding, and beyond. Mama Strong provides short 15-minute workouts that you can do at home with baby, and membership is just $2 a month.
Once you’re ready, start incorporating exercise into your new mom routine, not because of pressure to fit into your pre-pregnancy pants, but because it will leave you feeling better overall!

Categories
Health x Body Wellbeing

Acupuncture Explained: Why This Ancient Practice Should Be A Part Of Your Holistic Health Routine

When you think of acupuncture, what comes to mind? If you’re like most Americans, the first word you think of after hearing acupuncture is needles. Many of us have seen acupuncture portrayed in movies or other media and have formed our own skeptical or fear-based ideas about the practice. After all, don’t those needles hurt? And isn’t acupuncture some kind of outdated treatment that should have been shuttered once modern medicine came around?
Although you’ve probably seen depictions of acupuncture, most people don’t understand the theory behind the practice, or the fact that acupuncture has proven health benefits (yes, even according to Western medicine). With more Americans looking into alternative wellness and putting a focus on preventative healthcare, now is a great time to learn about acupuncture and the positive effects it can have on your life.
So, keep an open mind and read on. We promise that this treatment is about so much more than being stuck with needles! If you give it a chance, acupuncture might just become one of your favorite parts of your holistic health routine.

What is acupuncture?

Acupuncture is an approach that is part of traditional Chinese medicine. The process itself involves very intentionally stimulating certain parts of the body. Most often this is done using thin metal needles that are inserted into the skin, but there are other approaches that don’t involve needles at all (so if fear of needles is holding you back, it’s time to reconsider acupuncture).
“Acupuncture originated in China thousands of years ago as part of the region’s healthcare traditions,” says Yunuen “June” Beristain, a licensed acupuncturist and founder of Amplify Acupuncture in Los Angeles. “For thousands of years, it has remained as one of the region’s widely used therapeutic methods due to its efficacy.”
Traditional Chinese medicine is grounded in the idea that everything in nature is powered by qi, or energy, Beristain explains. This includes our bodies, which should function as a perfectly balanced system. When that system becomes disrupted or unbalanced, health ailments can emerge. Acupuncture aims to realign the system, allowing qi to flow as it should.
[pullquote align=”center”]“For thousands of years, it has remained as one of the region’s widely used therapeutic methods due to its efficacy.”
—Yunuen “June” Beristain, Amplify Acupuncture[/pullquote]
“By understanding this energy along with its functions, mechanisms, and pathways in the body, acupuncture is able to stimulate it. In doing so, it effectively stimulates the body’s own healing mechanisms,” Beristain says.
Rather than healing ailments, practitioners of traditional Chinese medicine believe acupuncture allows the body to access its own healing powers and rebalance its systems.
“Our bodies know how to heal. They are constantly healing themselves. Acupuncture uses our own body’s wisdom and healing mechanisms to improve health,” Beristain says. “It works with the body, not against it. This makes acupuncture an excellent choice for natural medicine, with little to no side effects but with excellent results.”

What does Western medicine have to say?

All that talk about energy flow and natural healing sounds wonderful, but if you’re like many savvy health consumers, you probably want to know what Western medical research says about acupuncture, like how it functions and whether it works.
The short answer? It sure does.
According to research reviewed by the National Institutes of Health (NIH), acupuncture is an effective treatment for many ailments, particularly chronic pain and menopause-related symptoms including hot flashes, sleep interruptions, and anxiety. In fact, one study found that acupuncture reduced menopause symptoms by nearly 37 percent. Women who received acupuncture during the study also reported improved quality of life.  
When it comes to certain chronic conditions including chronic pain, one review of studies involving nearly 18,000 individuals being treated for chronic pain found that those who had acupuncture experienced less pain than people who received simulated acupuncture—a placebo situation designed to make them believe they were getting acupuncture when they weren’t.
[pullquote align=”center”]According to research reviewed by the National Institutes of Health (NIH), acupuncture is an effective treatment for many ailments, particularly chronic pain and menopause-related symptoms.[/pullquote]
An in-depth NIH resource on acupuncture reports that “results from a number of studies suggest that acupuncture may help ease types of pain that are often chronic such as low-back pain, neck pain, and osteoarthritis/knee pain. It also may help reduce the frequency of tension headaches and prevent migraine headaches. Therefore, acupuncture appears to be a reasonable option for people with chronic pain to consider.”
The resource goes on to say, “The effects of acupuncture on the brain and body and how best to measure them are only beginning to be understood.”
While studies have shown that acupuncture can be effective for pain relief, Western doctors don’t entirely understand why it works so well. It is believed that acupuncture affects the electronic transmissions that take place in all areas of our bodies, explains Joseph Feuerstein, MD, director of integrative medicine at Stamford Hospital in Stamford, Connecticut, and assistant professor of clinical medicine at Columbia University in New York City.
“Research suggests that acupuncture is working on multiple different parts of the central nervous simultaneously, including releasing pain-modulating substances in the local area and also work[ing] at the level of the spinal cord and higher areas of the brain,” Feuerstein says.
Beristain agrees with this characterization.
[pullquote align=”center”]“Acupuncture is working on multiple different parts of the central nervous simultaneously, including releasing pain-modulating substances.”
—Joseph Feuerstein, MD[/pullquote]
“Acupuncture stimulates the minuscule electrical impulses that energize every cell, every tissue, and every function in our bodies,” she says. “For example, connectivity tissue, which is prevalent throughout the entire body, has high electric activity. By the strategic insertion and manipulation of tiny needles, acupuncture stimulates the electric activity in the body that stimulates healing.”

Who should try acupuncture?

Given your new understanding of both the Western and traditional Chinese explanations of how acupuncture operates, you might be wondering if you should give it a try. Most Americans who try acupuncture come to it when other medical options have failed to give them relief or help them heal. However, Beristain points out that in traditional Chinese medicine acupuncture is an important preventative health measure.
“You don’t have to experience any health challenges to benefit from acupuncture,” she says. “Just like a healthy diet, exercise, and mindfulness, acupuncture is a great practice to maintain your health.”
That said, since acupuncture has been shown to relieve chronic pain and alleviate symptoms of menopause, people with those conditions could benefit from therapeutic acupuncture.
Many people turn to acupuncture for help with fertility issues, too, and all the experts who spoke with HealthyWay for this piece say that acupuncture can help with fertility. However, the research is not clear-cut around this issue. One study found that acupuncture can improve coping for women who are having difficulty getting pregnant and that it may positively influence female reproductive health. Another study found that acupuncture did not increase pregnancy rates for women undergoing in vitro fertilization overall, although it did result in some improved pregnancy rates at IVF clinics with lower success rates.

What to Look for in an Acupuncture Provider

Opting for acupuncture can be scary, especially since Western medicine can’t fully account for how it works. Mysteries aside, it’s also not easy to find a person who you can trust to poke and prod you with a bunch of needles!
That’s why it’s important to find a qualified acupuncturist who can help set your mind at ease. Ralph Esposito, a naturopathic physician, licensed acupuncturist, and functional medicine doctor with offices in Bridgeport, Connecticut, and New York City, says it’s important to go with someone who is a licensed acupuncturist or LAc. Other doctors can be trained in acupuncture without understanding the basics of traditional Chinese medicine, which are essential for making acupuncture work, he says. The National Certification Commission for Acupuncture and Oriental Medicine can help you find a licensed acupuncturist in your area.
[pullquote align=”center”]“Just like a healthy diet, exercise, and mindfulness, acupuncture is a great practice to maintain your health.”
—Yunuen “June” Beristain, Amplify Acupuncture[/pullquote]
Beristain points out that licensed acupuncturists have undergone years of training in order to provide you with top-notch care.
“The amount of training to become a licensed acupuncturist is vast and challenging,” she says. In California, where she practices, licensed acupuncturists have to complete a four-year program and go through a multi-level certification exam.

What to Expect

When you go for your an acupuncture appointment you can expect to spend about half an hour with your practitioner, although the first appointment will take longer as you talk about your health conditions and what brought you in.
Then, it’s time to get started. You’ll relax (usually lying down), while your acupuncturist inserts between five and 20 needles depending on the type and site of treatment. Those are left in for 10 to 20 minutes, during which time you can just sit back and relax. After that the needles are removed and you’re ready to be on your way.
One of the biggest misconceptions about acupuncture is that it hurts, Beristain says. Because acupuncture needles are very thin, they shouldn’t cause you pain when they are inserted.
“One might experience a needle that is uncomfortable, but most people are surprised at the fact that acupuncture can be virtually painless,” she says.
Esposito adds that many people believe the needles are targeting nerves, which is not the case.
“Yes, these needles are very close to specific nerves and they work on the autonomic nervous system but they don’t ‘hit’ nerves,” he explains. “That actually would be very painful.”
Instead, the needles calmly stimulate your body’s qi energy or electrical pulses, depending on whether you’re looking at it from the Eastern or Western viewpoint. Overall, the process is very gentle, so it may take a few sessions to begin experiencing relief.
“Acupuncture is gentle. It works with the body’s own wisdom to, in most cases, go to the root of the issue,” Beristain says. “Therefore, it is rarely used as a therapeutic method that one can do once and expect immediate results.”
Most people treating a specific condition will require two session a week for about six weeks. After that you’ll evaluate your needs with your practitioner and set up a maintenance plan.
It’s ok to go to your acupuncture appointment right after exercising, but it’s important to make sure you’ve eaten recently, Esposito says.
[pullquote align=”center”]Acupuncture needles calmly stimulate your body’s qi energy or electrical pulses, depending on whether you’re looking at it from the Eastern or Western viewpoint.[/pullquote]
“Acupuncture can be great to lower blood sugar and blood pressure, and doing it without any food can cause lightheadedness and low blood sugar,” he explains.
After your session light movement is suggested, but it’s best to hold off on heavier exercise for the rest of the day.

Acupuncture at Home (and on the Road)

To get the full benefits of acupuncture you have to visit a licensed practitioner who has spent years studying the complex theories behind the practice. However, there are some benefits of acupuncture that you can experience at home, no needles required.
For relief from headaches, Esposito recommends activating your large intestine point (LI4), which is located between your thumb and index finger.
“Straighten all your fingers to have them touch and there will be a bump between your thumb and index finger. This is LI4,” he says. “Press here for a few minutes for headache relief.”
Another popular acupuncture point is pericardium 6 (PC-6), also known as the Inner Pass. This is located about two inches up your forearm from the point where your wrist meets your hand, in between the two tendons. You can press on that point until you feel a pulse to relieve nausea. In fact, this is the idea behind the popular motion sickness relief bands that many people wear.
Next time you have a headache or are feeling queasy, give the principles of acupuncture a try for yourself, whether you’re at the office, in the comfort of your own home, or on the go.
Whether you’ve been fighting headaches or hormonal issues, or are just curious about how ancient healing traditions can boost your overall health and wellness, you might want to give acupuncture a try in 2018. After all, there’s got to be a reason that the treatment’s popularity has lasted for thousands of years and spread all the way around the globe.
“It is important to know what a powerful tool acupuncture is for preventative medicine,” Beristain says. “Acupuncture and traditional Chinese medicine focus on achieving balance in the body in order to prevent disease and maintain optimal health. Therefore, the consistent practice of acupuncture is really a great addition to the wellness regime of any person.”
[related article_ids=1001219]

Categories
Life x Culture Lifestyle

3 Chic DIY Gifts That Your Girlfriends Will Love

Until recently, the last time I made homemade holiday gifts was when I was in elementary school. Since then, DIY holiday endeavors have brought to mind childlike crafts that never come out quite as planned. Needless to say, DIY and chic were not terms I associated very closely.
However, this year I discovered that DIY holiday presents have grown up. Thanks to social media (hey there, Pinterest and Instagram) there are now plenty of do-it-yourself holiday projects that are fun to make and even more enjoyable to receive. Most of us have a secret—or not-so-secret—love of crafting, so this year why not reconnect with the thrill and satisfaction of making the perfect gift with your own two hands?
Plus, you’ll be able to avoid the stores, which at this point are packed with last-minute shoppers. Here are three chic DIY gifts that will leave your girlfriends going gaga!

Personalized Coffee Mug

What You’ll Need:

In winter, almost everyone loves curling up with a warm cup of cocoa, coffee, or tea. It’s even more enjoyable when you’re sipping from a great mug that puts a smile on your face. That’s why making custom coffee mugs for your friends is such a great idea. You can customize each mug, delivering just the right dose of inspiration, silliness, or sarcasm to get your friend through her morning.
This technique from the blog Glued To My Crafts is great since you don’t need to worry about things getting messy with paints and brushes. Just order or pick up plain ceramic mugs and oil-based Sharpies (not the ones we see most often since those will wash off in the dishwasher).
You can use stencils, or just draw whatever comes to you. When you’re done, make sure your kitchen is well ventilated and put the mugs in the oven at 350°F for half an hour. Then turn off the oven and leave the mugs inside until they’re cool. In just a few hours, you’ll have a great DIY gift that your friends will love!

Infused Olive Oil

What You’ll Need:

If your girlfriends have a taste for savory treats, consider making them infused olive oil, which can be used for cooking, dipping breads, or dressing salads. This chic twist on the classic holiday treat jar looks beautiful and is an unusual gift that most people will enjoy using. Plus, your friend might even invite you over for a great meal featuring the oil you gifted her.
To get started, purchase a large container of high-quality olive oil. Simply pour oil into each of your selected containers, adding ingredients that have complimentary flavors. Rosemary, peppercorns, and sun-dried tomatoes will all look pretty in the packaging while delivering great flavor. Thyme, oregano, and sage are also popular options.
Over time, the olive oil will pick up the flavors from the jar, giving it an extra level of sophistication. One note of caution: Be sure to only use dried herbs (nothing that contains water), to avoid bacteria growth.

Bath Salts

What You’ll Need

If your friends are as busy as you are, they probably need time to relax. What better way to do that that in a luxurious bath? Gifting your friends bath salts will inspire them to take some time for themselves, which is exactly what most busy women need around the holidays—or at least first thing in the new year!
To make your salts, combine one part baking soda, three parts Epsom salts, and six parts sea salts (according to Martha Stewart’s recipe). Add a few drops of fragrance and color (if desired) and mix it all together. For an especially festive take, layer different colored salts on top of each other in a clear jar. Just be sure to seal the container tightly to keep the salt from clumping before use.
This year, save money and have fun by giving DIY gifts. Your friends—and your bank account—will love it!

Categories
Health x Body Wellbeing

Signs And Symptoms Of Magnesium Deficiency…And What To Do About It

If you’re focusing on maintaining a healthy lifestyle, you have a lot to keep track of. You’ve got to make sure you’re getting the right balance of carbohydrates, fats, and proteins. You’ve got to make sure you’re getting the recommended amounts of exercise and spending lots of time outdoors. Then there are the dozens of minerals and vitamins that help your body function at its best. Making sure you’re getting enough of each can be daunting.
Magnesium is an element that is essential to many bodily functions—from mental health to the neurotransmitters that relay messages between your nerves to bone formation. Yet about half of Americans are not getting the optimal amount of magnesium, according to a study published in the journal Nutrition Reviews.
On hearing that statistic, you might be questioning whether you’re getting enough magnesium in your diet. And because this mineral doesn’t often make headlines, you might not even know what foods it’s found in, making it difficult to know whether you’re getting enough each day.
Here’s everything you need to know about magnesium, including the role it plays in your body, where it is found, and what happens if you’re not getting enough.
magnesium-6

The Role Magnesium Plays in Your Body

One of your first questions about magnesium might be what systems in your body need this mineral to function well. The answer? Pretty much all of them!
“Magnesium is a mineral needed by every organ in your body to function properly, especially bone,” says Sherry Ross, MD, an OB/GYN and women’s health expert at Providence Saint John’s Health Center in Santa Monica, California.
Ross explains that magnesium helps your body with metabolism, the process of turning food into usable energy. Because of this, magnesium is important in controlling blood pressure, blood sugar levels, supporting a healthy immune system, and keeping your heart beating regularly. It also helps with nerve messaging and the formation of muscle and bone.
If you are at risk for type 2 diabetes, magnesium is especially important. That’s because having low levels of this nutrient has been shown to predispose people to developing type 2 diabetes (also known as adult-onset diabetes). One study published in the World Journal of Diabetes found that low levels of magnesium increased the risk of developing type 2 diabetes, whereas having higher levels of magnesium offered some protection against developing diabetes.
The same study found that low levels of magnesium increased the likelihood of complications for people with diabetes. In particular, people with low magnesium levels were found to have cardiac hypertrophy (enlargement of the heart) and arrhythmias (irregular heartbeats) more often. In general, the study found that having too little magnesium was an indication that patients would have more severe complications from diabetes, including kidney failure.  
“Magnesium also helps your body regulate blood sugar, which is especially helpful for those with diabetes or insulin resistance,” Ross says.
magnesium-5
This mineral has important health implications for the general population too. A recent review published in the journal Nutrients concluded that existing evidence suggests that magnesium can help relieve anxiety symptoms. A study published in the journal Neuropharmacology had previously found that a magnesium deficiency was associated with increased risk for anxiety.
An important consideration for women is that magnesium is also believed to help alleviate the symptoms of PMS, making anything from cramps to anxiety more bearable. In part that is because magnesium can help keep bloat at bay.
“Magnesium helps with bloating and water retention,” Ross says. “Taking additional magnesium works well for women experiencing disruptive bloating and water retention during the dreaded premenstrual period.”
magnesium-13
Finally, magnesium is closely associated with strong bones. In fact, one study published in the journal Nutrients concluded that magnesium was “critical for bone health.” The study found that low levels of magnesium contribute directly to osteoporosis, a disease that causes weak bones and is especially common in older women. Because of this, maintaining adequate magnesium intake over the course of your life is important for women who want to prevent frailty in old age.

How much magnesium do you need?

With all those health benefits, you’re no doubt wanting to incorporate more magnesium into your diet as soon as possible, and you’re probably wondering how much magnesium you need and where this important nutrient is found. Fortunately, if you’re eating a healthy diet you’re probably already getting some of the magnesium that your body needs.
As with many vitamins and minerals, the amount of magnesium that you need depends on your age, sex, and other factors. According to the National Institutes of Health (NIH), women ages 18 to 30 need 310 milligrams of magnesium a day, whereas women older than age 30 need 320 milligrams. If you’re pregnant, you should consume an extra 40 milligrams of magnesium every day, although nursing moms do not need to consume extra amounts of this nutrient.
magnesium-8
When considering whether you’re getting enough magnesium, it’s important to recognize that only 30 to 40 percent of the magnesium that you consume is actually absorbed by your body, according to the NIH. That means you might need to eat double the recommended amount of magnesium—or more—to make sure you’re meeting the recommended daily intake.
So, where can you get all that magnesium? Almonds are the best source, with 80 milligrams per serving—about 20 percent of the recommended daily intake. Spinach is almost as rich in magnesium, with 78 milligrams per serving. There are also many other options.
“As with most vitamins and minerals it’s best to get magnesium through your diet,” Ross says. “Leafy greens, nuts, beans, soybeans, dark chocolate, whole unrefined grains, fish, and low-fat yogurt are great sources of this helpful mineral.” Some tap and bottled waters also contain magnesium.
magnesium-11

What is magnesium deficiency?

As we’ve seen, magnesium is incredibly important. However, many people in America are not getting enough. So how would you know if you weren’t getting an adequate amount of this nutrient?
Unfortunately, determining this can be a bit tricky, because the symptoms of magnesium deficiency can mimic the symptoms of many other illnesses.
“Some common symptoms of magnesium deficiency include headaches, low energy, poor sleep, muscle cramps (especially nocturnal), and poor appetite,” says Sally Warren, a naturopath and practitioner at Metro Integrative Pharmacy in New York City. “Magnesium deficiency can also lead to arrhythmia, tremors, seizures, anxiety.”
Certain populations are especially at risk for developing a deficiency she says, including people with Crohn’s disease, celiac disease, or type 2 diabetes​, all of which can make it harder to absorb magnesium. People who don’t eat many fresh vegetables or who rely on processed foods are also more likely to be lacking magnesium.
“Most deficiencies are caused by a bad diet lacking in minerals and vitamins​,” Warren says.
magnesium-9
People who frequently use alcohol are also at increased risk for magnesium deficiency, according to the NIH. Excessive alcohol consumption is often associated with poor diet, and people who abuse alcohol are likely to have gastrointestinal and liver issues that can make it hard to absorb magnesium.
Certain ethnic groups are also at increased risk for magnesium deficiency, according to Christopher Calapai, an osteopathic physician board certified in family medicine, anti-aging medicine, and chelation therapy.
Calapai points out that magnesium deficiency isn’t just a problem for people who are unhealthy or who don’t eat well-rounded diets. In fact, athletes often don’t get enough magnesium, he says.
“People that are extremely active can use up more vitamins and minerals, such as magnesium,” Calapai says. Because of this, he recommends that everyone get their blood tested periodically to measure their nutrient levels and identify any areas where they are deficient.
magnesium-2

How to Get More Magnesium in Your Diet

If you are worried that you may be suffering from a magnesium deficiency, you can consult with your doctor and request a blood test that can show what your magnesium levels are. Even before you get the test, it’s okay to increase your magnesium intake, since excess magnesium presents no risks for healthy adults, according to the NIH.
If you want to increase your magnesium intake, the first place to start is with your diet. Increasing your intake of nuts, leafy greens, and beans will help you get more of this nutrient naturally. Keep magnesium-rich almonds in your car or desk for when you need a quick snack. Spinach can be blended in smoothies or put in sauces to boost the whole family’s magnesium intake.
Despite the abundant natural options for getting more magnesium, many people choose to supplement with magnesium tablets.
magnesium-4
“Knowing all the health benefits of magnesium would be an important reason to ensure you are getting adequate amounts of magnesium in your diet or through supplementation,” Ross says.
Magnesium supplements come in many different forms, including magnesium oxide, magnesium chloride, magnesium gluconate, magnesium citrate, and magnesium orotate. These supplements contain different amounts of magnesium and various other substances. Your doctor can help you determine what form is best for you.
To absorb the most magnesium when you take your supplement, take it at a time of day when you are not taking other minerals through food or supplements. “Doses of magnesium can be relatively large and should, ideally, be taken apart from other minerals or at different times of the day,” Calapai says.
It’s also important to recognize that certain foods and minerals can also affect your absorption of magnesium. According to Oregon State University, taking magnesium alongside fiber or protein can decrease absorption. Zinc can also make your body absorb less magnesium.
On the other hand, some minerals help boost absorption of magnesium. Vitamin D and calcium can increase your body’s ability to absorb magnesium, so you will often see vitamin D sold in tablets that contain both calcium and magnesium.
All of this can be a little complicated, so working with a doctor or nutritionist who can help you understand magnesium supplements and other minerals that can interact with them is a great idea if you are trying to correct a magnesium deficiency.
magnesium-10

Magnesium and Kids

Magnesium is as important for kids as it is for adults, so you’ll want to make sure that your children are getting enough of this nutrient as well. According to the NIH, toddlers ages 1 to 3 need 80 milligrams of magnesium each day, whereas children age 4 through 8 need 130 milligrams. Kids ages 9 through 13 need 240 milligrams, and teen boys need up to 410 milligrams of magnesium each day to keep themselves healthy.
Magnesium has many of the same health effects for children as it does for adults. In fact, children with attention deficit and hyperactivity disorders were shown in one study to have fewer symptoms after being treated with magnesium alongside fatty acids and zinc. Another study found that magnesium decreased violence, spasms, and other symptoms in children who were prone to overexcitement.
magnesium-12

How to Work Magnesium Into Your Life

Considering all of its health benefits, it’s a good idea to add magnesium to the list of nutrients that you try to get enough of every day. If you find yourself feeling less energetic, experiencing headaches, or sleeping poorly, try increasing your intake of magnesium-rich foods like almonds and spinach (or for an extra treat, dark chocolate).
If you up your intake but still feel that something may be wrong, consult with your doctor about having bloodwork done that can help you determine what your magnesium levels are. After all, magnesium deficiency can have potentially serious health consequences, so if you think that you are at risk, you should advocate for yourself to get the care you need.

Categories
Happy x Mindful Wellbeing

Making Space: More Headspace, Less Clutter, And Better Holidays

If you’re like many women, by mid-November the holidays are probably taking up a lot of your physical, mental, and emotional space. You’re planning what you need to cook, who you need to buy for, and how you’ll balance all those holiday party invitations. You’re dreaming up the perfect gifts for the kids while at the same time wondering where you’re going to put any new toys. You’re wondering if your brothers will be civil to each other at the big family dinner.
At the same time you’re probably spending more time indoors and might be overwhelmed by the clutter in your house.
All of that can combine to make December a pretty hectic month. There’s no way to escape the fact that there is a lot going on during the holidays. However, it is possible to make space for yourself physically, mentally, and emotionally, and doing so can help you enjoy the holiday season without getting overwhelmed.
Here’s how to get started.

Find your headspace.

If you’re trying to combat stress this holiday season, the most important thing you can do is find time to clear your head. There are many ways to go about this. Meditation has been shown to reduce stress and improve attention. There are many apps available that offer short guided meditations for beginners. 
If moving is more your thing, head to the gym or have a dance party. Exercise has been shown to reduce stress and improve mood, and music releases the feel-good chemical dopamine. Try to incorporate these practices daily to keep stress at bay, and turn to them when you’re feeling particularly overwhelmed.  

Clear physical space.

Chances are that your home is feeling a bit more crowded this time of year. After all, depending on where you live, you can no longer open the windows and doors or opt to spend all day outside. That can make the home feel crowded, which makes the idea of taking in more holiday gifts seem like a big burden. After all, clutter has been shown to increase stress since it overstimulates your brain and reminds you of work that has to be done (like sorting through that pile).
To help alleviate that, take time to clear out clutter from your house this winter. You’re probably thinking, “Wait, that’s just one more thing to add to my to-do list!” but don’t worry. Clearing clutter can be easy.
Give yourself a goal of getting rid of five items every day. Go through your bureau, the toy box, and the junk drawer and ditch anything you haven’t used recently. Toss anything that’s in questionable condition, and keep a box outside your home or in your car for anything that can be donated (that way you’re not tempted to take it back inside).

Clear emotional space.

During the holidays many people (especially women) spend time worrying about other people’s emotions. We often accept gifts that we don’t want or need and keep them for a long time so we don’t offend the giver. However, anyone who gives you a gift wants you to feel great, so ditch the guilt if a gift isn’t for you. Feel free to pass it along to someone who would enjoy it or donate it.
Better still: If someone asks what you want, ask for experiential gifts (tickets or museum membership) or disposable gifts (like bath bombs or lotion) that will not add to the clutter in your home and mind.
This year, don’t let the holidays overwhelm you. Instead, make space to truly enjoy them!

Categories
In Season Lifestyle

Is There A Right Time To Tell Your Kids About Santa?

I still remember sobbing the first year I found out that there was no such thing as Santa. I was one of the children who believed wholeheartedly, not paying any mind to peers who told me that parents put all the presents beneath the tree. After all, I told myself, there’s no way my parents would get that many presents!
When I asked my mom before the Christmas when I was 9, she turned the question back on me: “Do you think it’s me or Dad, or do you think it’s Santa?”
I didn’t want the magic to stop. “Santa?” I said hopefully, and she gently shook her head no.
Although I was devastated at first, I soon began to take joy from being in on the secret and helping to create the magic for my younger siblings and cousins. Still, as each of them found out in turn, I saw my own heartbreak reflected in theirs.
As a parent of a 3-year-old, I now wonder if there is a right time to tell kids about Santa. I love watching my daughter’s face light up at the idea of the magical man who brings presents, but I know one day she’ll be sad to discover that the myth makes no sense.
Of course, the right time will depend on your family and how you’ve taught the tradition of Santa. But we’ve got some information and ideas that might make the transition a bit easier for both parent and child.

Is there a right time?

There is no hard and fast “right time” to tell your children the truth about Santa. Some skeptical little ones might come to the realization on their own, whereas others might cling to the belief even when you’re certain they know it isn’t wholly true.
There is a wide range in the age when kids realize that Santa is a myth, but a 2017 poll from Saint Leo University found that the average age when people believe it’s appropriate for parents to tell their kids the truth about Santa is about 9 years old (8.95 years old to be exact). Knowing what other parents are doing can be a good guideline for parents who are unsure when to confront the issue.

You might not need to tell at all.

Susan Groner, founder of the Parenting Mentor, says that parents don’t need to worry too much about telling their children the truth. Instead there can be a gradual shift over time.
“There is a fine line between the truth and make-believe, but I suggest erring on the latter as long as possible,” she says. “As children get a little older and start to wonder about the reality of it all, there can be an interlude of ‘suspended belief.’ A child may think ‘I’m not really buying into the whole Santa and the reindeer thing, how one rather plump man can slide down the chimney but I’m not going to question it quite yet.’”
If your child seems on the fence or you worry they may be too old to believe, just follow their lead. They’ll come to you if they want answers, but if they don’t, they may still be having fun playing along with the Christmas myth, Groner says.
“I would never kill that joy with a preemptive conversation of reality,” she says. “That all happens soon enough.”

What if they ask when they’re still very young?

Many parents grapple with the idea of lying to their children when they’re asked directly whether Santa is real. If a 9-year-old asks, he or she might be ready for the answer—but if your 4-year-old asks after hearing on the preschool playground that Santa is not real, you might want to evade the question a bit.
“When asked if Santa is real or if you as a parent believe in him, try ‘I like to believe in Santa. It’s fun!’” Groner suggests. Or tell kids that Santa represents the spirit of Christmas. That way you are telling the truth without ruining your child’s belief too soon.

Make kids the next Santa.

If your child discovers that Santa is not real, a good way to help them through the transition is by encouraging them to keep the myth alive for others. Parenting expert Cherie Corso says this is a developmentally appropriate way for kids to work through their grief.
“By showing younger people how to be generous, it’s good for their psychological state, for their imagination, curiosity, and believing in a higher being,” she says.
If your child has younger siblings or cousins, incorporate him or her into choosing presents for the little ones. If not, let your child be a secret Santa to someone in your family or community. Seeing the recipient delight in the gift their “Santa” brought will teach your child that there really is as much joy in giving as there is in receiving—and that’s what the Santa tradition is all about.