Author: Sian Ferguson

Categories
Happy x Mindful Wellbeing

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

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

What’s causing my brain fog?

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

Medication

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

Sleep Issues

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

Mental Health

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

Chronic Diseases

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

Poor Diet

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

How can I treat brain fog?

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

How to Wade Through the Brain Fog and Get Stuff Done

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

Categories
Mom x Body Motherhood

Different Types Of Miscarriage: What You Need To Know

Miscarriage can be a deeply traumatizing event, and the subject itself is often considered taboo. It’s a heartbreaking topic, and it’s so difficult that many people don’t learn about miscarriage in high school biology or sex ed lessons. Because of this stigma and silence, many of us aren’t well educated about miscarriage, what it looks like, or why it happens.
Ten to 25 percent of all clinically recognized pregnancies—pregnancies in which a woman and her doctor know she is pregnant—end in miscarriage. That’s why it’s so important to educate ourselves about miscarriage. In the unfortunate event that we, or a loved one, lose a pregnancy, that education can help us navigate the difficult experience and find help and support.
Something few of us realize is that there are many different types of miscarriages. Miscarriage can occur for many different reasons, most of which are completely out of our hands, at different times throughout a pregnancy. To find out more, we spoke to OB-GYNs about miscarriage.

Chemical Pregnancy

Miscarriages in the first trimester of pregnancy are unfortunately very common. The American College of Obstetrics and Gynecology reports that around 10 percent of recognized pregnancies end in first-trimester miscarriages. About 50 to 75 percent of these first-trimester pregnancy losses are chemical pregnancies, says Beth Davis, an OB-GYN at Baylor Obstetrics and Gynecology at Texas Children’s Pavilion for Women.
“A chemical pregnancy is a miscarriage that occurs very shortly after implantation or around the fifth week of gestation,” Davis says. “The majority of the patients do not experience [linkbuilder id=”6467″ text=”pregnancy symptoms”] during a chemical pregnancy because the pregnancy hormone hCG [human chorionic gonadotropin] is in very low levels,” she says.
Others might have a [linkbuilder id=”6470″ text=”positive pregnancy test”] but experience heavy bleeding and a negative pregnancy test soon after.

Blighted Ovum

According to the American Pregnancy Association, a blighted ovum could account for about half of all miscarriages in the first trimester, making it another common form of early pregnancy loss.
“Blighted ovum, also known as an anembryonic pregnancy, refers to a pregnancy with an empty gestational sac,” says Nichole Mahnert, an OB-GYN at Banner – University Medical Center Phoenix. “At some point, very early in the pregnancy, the embryo stopped developing,” she explains. Mahnert says that it’s believed that a blighted ovum is caused by a chromosomal abnormality, which prohibits the development of the embryo.
Since one’s hCG levels will be high when they have a blighted ovum, they’ll probably receive a positive result on a pregnancy test. An ultrasound is thus necessary to confirm a blighted ovum.

Ectopic Pregnancy

When a pregnancy implants outside the uterus, it’s called an ectopic pregnancy. Most ectopic pregnancies occur in the fallopian tube, but it might also implant in or near the cervix, ovary, or at a prior cesarean section scar, says Davis.
Symptoms of an ectopic pregnancy often include vaginal bleeding with or without abdominal pain. “[The] vaginal bleeding may be light spotting or [a] heavier flow like a menstrual cycle,” she says. “Abdominal pain is usually localized to one side of the pelvis but may be diffuse and severe if the ectopic pregnancy ruptures.”
In the case of an ectopic pregnancy, treatment might include surgery or a medication called methotrexate, says Davis. If untreated, an ectopic pregnancy can be dangerous for the pregnant person, as the fallopian tube does not have enough space to accommodate a growing embryo.

Complete Miscarriage

“A complete miscarriage is when the miscarriage is confirmed and no products of conception are in the uterus any longer,” says Mahnert. In other words, all the tissues have been expelled from the uterus. Complete miscarriages are often accompanied by noticeable symptoms like cramping and bleeding.

Incomplete Miscarriage

Mahnert says that sometimes someone might experience miscarriage symptoms, like cramps or heavy bleeding, while some fetal tissue is still in the uterus. This is referred to as an incomplete miscarriage.

Missed Miscarriage

It’s possible to miscarry without experiencing any symptoms. A missed miscarriage occurs when there are no symptoms of miscarriage—such as cramps or bleeding—but a scan reveals that the fetus has no heartbeat, says Mahnert.

Stillbirth

According to the National Institute of Child Health and Human Development, the term miscarriage technically refers to any pregnancy ending on its own before 20 weeks of gestation.
After 20 weeks of gestation, a pregnancy loss is generally referred to as a stillbirth, although some people might refer to this as a miscarriage, too.
The American Pregnancy Association notes that there are numerous causes for stillbirths and not all of these causes are understood. Possible causes could include problems with the placenta, infections, birth defects, or growth restriction.

Aborting a Desired Pregnancy for Medical Reasons

Many people view abortion and miscarriage as two totally separate issues, with abortion being totally voluntary and miscarriage being totally involuntary.
However, in some circumstances, people might choose to abort a fetus for medical reasons, even when they actually want to have a child. In the second and third trimester of pregnancy, a doctor might perform tests to find out whether the fetus has any chromosomal conditions. An example could be anencephaly, which is a condition in which a fetus is missing parts of the brain and skull. Most fetuses with anencephaly don’t survive birth, or the infant dies soon after birth. In circumstances like this—where the prognosis is bleak—one might decide to have an abortion to spare the baby and the mother pain.
Technically, an abortion in a case like this is elective because the pregnant person could decide to keep the pregnancy. Elective abortions, even under these conditions, are controversial, as some might believe it’s best to let nature take its course. Others believe it’s more humane to have the abortion to reduce the suffering of everyone involved.

How can Rhesus factor complications cause a miscarriage?

Sometimes, miscarriages—complete, incomplete, or missed—can be caused by Rhesus factor complications. The Rhesus, or Rh, factor is what determines whether you have a negative blood type or a positive blood type. For example, B+ blood is Rhesus positive, whereas A– blood is Rhesus negative.
If someone with a Rhesus negative blood type is pregnant with a Rhesus positive fetus, this could cause complications. This isn’t usually an issue during the first pregnancy, but after that point, one’s body might develop antibodies that turn against the fetus, Davis says. “If unrecognized, the fetus may go on to develop in-utero anemia,” she adds.
Fortunately, this can be prevented with an injection of anti-D immune globulin or Rhogram, says Davis. This prevents your body from developing antibodies that attack the fetus. “It is important to [linkbuilder id=”6468″ text=”know your blood type”] if you experience a miscarriage to avoid your risk to subsequent pregnancies,” Davis says. “If you have a miscarriage and your blood type is negative, you should see your doctor.”

Do I need to see a doctor if I have an early miscarriage?

If you miscarry a pregnancy early in the first trimester (or you suspect you have), Mahnert advises you to check in with your doctor. While treatment isn’t always necessary after very early pregnancy losses, it can never hurt to have that confirmed by your OB-GYN. “If a woman has unexpected heavy bleeding and cramping after a confirmed pregnancy test it is always a good idea to check in with your OB-GYN,” Mahnert says. “If you experience heavy bleeding and other symptoms such as dizziness or faintness, you should be evaluated urgently.”
“If you have a confirmed intrauterine pregnancy based on ultrasound and then suspect a miscarriage, you should be re-evaluated by your physician,” Davis adds. “While spotting can be common in the first trimester, particularly around the time of uterine implantation, any bleeding like a menstrual flow or severe abdominal pain warrants an examination.”
If you miscarry 13 weeks or more into your pregnancy, you might need a dilation and curettage (often known as a D&C), which is a surgical procedure that removes all pregnancy tissue from the uterus.  
Davis notes, “No clinical evaluation is typically required afterwards unless you experience more than three recurrent losses.” But if you’re trying to conceive and you’ve had even one miscarriage, Davis suggests making an appointment with your doctor to discuss your and your partner’s health.

Categories
Health x Body Wellbeing

A Guide To Using Essential Oils For Seasonal Allergies

It’s hard to enjoy the beauty of spring when you suffer from seasonal allergies. Sometimes referred to as allergic rhinitis, seasonal allergies can leave your nose stuffy, your eyes watering, and your head feeling heavy.
While there are plenty of over-the-counter medications available to help ease your discomfort, many people don’t realize you can use essential oils for seasonal allergies. Essential oils can harness natural ingredients to provide you with relief from allergy symptoms, and in addition to being all-natural, they’re super versatile and easy to use.
Since essential oils are so concentrated, they’re potent, which can be a bad thing if you use them incorrectly. It’s important that you educate yourself on them before you use them. HealthyWay spoke to several experts about how to safely and effectively use essential oils for seasonal allergies, so you can learn and implement the best practices.

What’s causing my seasonal allergies?

When we have an allergic reaction to something, it’s because our immune system perceives that thing to be a threat. “Histamines are present in mast cells, which are a part of our immune system,” says Nada Milosavljevic, MD, a Harvard-trained physician and the founder of Sage Tonic. “When the histamines are released and travel to an area of the body that the allergen has affected, they cause a localized inflammatory response to occur,” she explains. In other words, your body inflames itself to try to get rid of the allergen, even though the allergen—like pollen, for example—wouldn’t otherwise be a threat to your health.
“Seasonal allergies, also known as allergic rhinitis, [are] characterized by a runny nose, nasal congestion or swelling, itchy nose and throat, and sneezing,” Milosavljevic explains. Antihistamines work by suppressing the effects of histamines, thus soothing a lot of the symptoms associated with allergies.
[pullquote align=”left”]“Frankincense is an effective anti-inflammatory agent targeting the airways and sinuses.”
—Rob Brown, MD[/pullquote]
When it comes to using essential oils for seasonal allergies, you want to look for oils that will reduce your symptoms by clearing your nasal passages and reducing pain and inflammation in your airways. While essential oils aren’t as strong as most over-the-counter antihistamines, they can provide you with relief.

Which essential oils ease the symptoms of seasonal allergies?

Many essential oils can ease the symptoms of seasonal allergies. Some are known to soothe painful and inflamed sinuses, while others can alleviate the irritation of itchy throats and runny noses.

Eucalyptus

Eucalyptus essential oil is anti-inflammatory and an analgesic, meaning it reduces pain. Along with peppermint oil, studies suggest eucalyptus oil is great for reducing headaches. For those of us who struggle with inflamed airways and painful sinuses during the allergy season, this can be incredibly helpful. Additionally, eucalyptus can be a powerful decongestant when inhaled, meaning it can help open up that stuffy nose.

Frankincense

“Frankincense is an effective anti-inflammatory agent targeting the airways and sinuses,” says Rob Brown, MD, author of Toxic Home, Conscious Home: A Mindful Approach To Wellness At Home. A 2016 study corroborates Brown’s point as it shows that inhaling aromatherapy oils including frankincense, Ravensara, and sandalwood could greatly reduce symptoms in people with perennial allergic rhinitis, that is, constant seasonal allergies.

Lavender

A well-loved essential oil, lavender can also be effective in fighting the symptoms of allergies. A 2014 study conducted on mice showed that lavender essential oil reduces airway inflammation and the production of mucus in the nose, and another study showed it could reduce allergy symptoms. However, further research will need to be conducted to prove its efficacy in human allergy symptom relief.

Lemon

According to a resource hosted by Western Michigan University, “lemon oil may actually be the most powerful anti-microbial agent of all the essential oils.” It is known to kill certain airborne bacteria, which means it’s great to add to your diffuser. Milosavljevic recommends lemon oil not only for allergies but also for treating stomach aches and supporting the immune system.

Peppermint

Milosavljevic recommends peppermint oil for seasonal allergies as it can help clear your nasal passages and reduce sinus-induced headaches. A 2001 study on rats suggested that peppermint oil can greatly reduce the symptoms of allergic rhinitis, and another study from the early ’90s showed that peppermint oil provides relief from headaches.

Rosemary

Rosemary is another fantastic essential oil for soothing seasonal allergies, says Brown. “Rosemary has antimicrobial properties and can reduce respiratory tract inflammation associated with allergies,” he explains.
Loving the idea of getting relief from these essential oils? There are many other natural antihistamines out there that you can use in conjunction with them to maximize your recovery from the onslaught of seasonal allergies.

How should I use essential oils for seasonal allergies?

Essential oils are super versatile, and they can be used in a number of different ways. “Some can be ingested, used to make tea, or placed in boiling water and inhaled as an herbal steam. Experiment, and see which works best for you,” Brown suggests.
If you want to harness the antimicrobial properties of essential oils like eucalyptus, tea tree, or rosemary, you can add them to a diffuser to make the most of their diffuse airborne effects, or mix essential oil-infused cleaning solutions for countertops, floors, and other hard surfaces.
[pullquote align=”left”]“Some can be ingested, used to make tea, or placed in boiling water and inhaled as an herbal steam. Experiment, and see which works best for you.”
—Rob Brown, MD[/pullquote]
If you’re more interested in using essential oils as a decongestant or anti-inflammatory, inhaling them might be best. Place a few drops of essential oil in warm water and inhale the vapors, or add some to your bath. Alternatively, apply some essential oil to a washcloth, hold it to your face, and inhale. “You can inhale them by placing the oil on a towelette, [or] use a diffuser for covering a larger space such as your bedroom or office,” Milosavljevic explains.
Milosavljevic also notes that many essential oils can be applied to your skin. “If topical application is used, they should be blended in a carrier oil as they are potent and can irritate the skin if applied directly in full strength,” she says. Carrier oils are used to dilute essential oils, and some of our favorites include coconut oil, olive oil, and jojoba oil. Try adding a blend of your favorite essential oil mixed into a carrier oil to your pulse points, or give yourself an aromatherapy massage.

Which safety precautions should I follow when using essential oils for seasonal allergies?

Because essential oils are so concentrated, they’re very potent. While this means that they can be super effective, it can also make them dangerous when used incorrectly.
If you want to apply essential oil to your skin, make sure you don’t have a sensitivity to it. You might not even realize that you’re allergic to an oil, but because they’re so potent, they might cause a noticeable reaction. Apply the oil to a small patch of your skin, and see if it causes a reaction before applying it to a larger area.
It’s often advised to avoid using essential oils during pregnancy, Milosavljevic says. While some oils, like ginger, are typically considered safe for pregnancy, there isn’t enough scientific evidence to verify this. There are few randomized control trials on essential oils in pregnancy. For this reason, many clinicians avoid recommending them for pregnant patients, she says. “Sensitivity can be heightened during pregnancy, and various compounds can be transmitted to the newborn during lactation. For this reason, it’s always best to evaluate each case individually,” she says.
Something else to keep in mind when using essential oils is the health of your pets. If you have pets, make sure that the essential oils you use won’t harm them. This is especially important if you use oils in a diffuser or an oil burner, or when washing their bedding or floors. Cats, for example, can have a strong reaction to citrus, eucalyptus, and peppermint essential oils. Research each essential oil individually before using it around animals, and consult a veterinarian if you’re not sure.
Regardless of your goals or who you share your home with, Brown strongly suggests you speak to your doctor before introducing essential oils into your routine.
You need to exercise caution when you use essential oils, but if you use them correctly, they can provide you a great deal of relief during allergy season. Remember that in some cases, you might need to use something a little stronger to keep your allergies at bay. “Everyone has a different threshold for tolerating the effects of seasonal allergies,” Brown says. “If you experiment with essentials and do not experience relief, it might be time to explore additional options.”
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Categories
Nosh Nutrition x Advice

Natural Appetite Suppressants: How To Use Them Safely, According To The Experts

Food cravings and a seemingly insatiable appetite can be annoying and inconvenient. After all, it’s hard to concentrate on work or socializing when you’re hungry all the time.
Hunger is your body’s way of telling you that you need nutrients. But what should you do if you feel like you’re eating enough, but you’re constantly ravenous? How could you change your diet so that you feel full and satiated for longer? And are there any safe, natural appetite suppressants that can be used to curb your cravings?
The answer is more complicated than you’d think. Here’s what you need to know about natural appetite suppressants.

Why would someone need to suppress their appetite?

If you’re reading this, chances are you feel like you’re overeating, or you eat an adequate amount, but you still feel hungry. If you want to solve this problem, you have to consider its root cause. When it comes to suppressing your appetite, asking Why? is just as important as asking How?
According to the experts we consulted, there are two main reasons why people overeat: either they’re not getting enough nutrients or calories from their current diet, or there’s an underlying psychological issue.
If you’re overeating for emotional reasons, the “cure” needs to meet your emotional needs. “For many people, overeating is a response to restriction and deprivation,” says Alexis Conason, PsyD, a licensed clinical psychologist and researcher who specializes in overeating and body image.
[pullquote align=”center”]“When we make certain foods off-limits, we tend to rebel and overeat that food.”
—Alexis Conason, PsyD[/pullquote]
Conason founded The Anti-Diet Plan, a mindfulness-based program to help people struggling with overeating and body image dissatisfaction. “When we make certain foods off-limits, we tend to rebel and overeat that food,” she says. Overeating can be used as an attempt to meet your emotional needs—becoming a response to sadness, boredom, and loneliness—especially when your needs aren’t being met in other areas of your life. “While occasional overeating is totally normal, when this is our primary way to cope with feelings, it becomes problematic because food can’t truly meet our emotional needs,” Conason explains.
It is possible that you’re not overeating, but that you want to suppress your appetite so that you consume considerably less than you should be eating. If this is the case, remember that an appetite suppressant can’t and shouldn’t make you eat less than what your body needs to function; if it does, then you’re missing out on essential nutrients.
If you feel the need to lose weight at the expense of your health, reach out to National Eating Disorders Association (NEDA) for support and more information.

Why should I avoid over-the-counter appetite suppressants?

When you’re hungry, your body is telling you that you’re lacking the foods you need to survive. When we lack these nutrients, we tend to feel very hungry. For that reason, the best way to keep yourself feeling full is to eat a diet rich in all the necessary nutrients. Some supplements can help you with that.
Unfortunately, a lot of over-the-counter appetite suppressants are potentially dangerous. “A lot of the so-called diet pills on the market have serious side effects and are also often not well-tested,” says Abbey Sharp, a registered dietitian and food blogger.
[pullquote align=”center”]“While occasional overeating is totally normal, when this is our primary way to cope with feelings, it becomes problematic because food can’t truly meet our emotional needs.”
—Alexis Conason, PsyD[/pullquote]
“My advice would be to avoid any over-the-counter diet pills, the exception being a fiber powder supplement, which is a safe way to increase your fiber intake while promoting satiety.” Some over-the-counter diet pills might market themselves as herbal or natural appetite suppressants, but these are often dangerous too.
Instead, the experts suggest you focus on integrating certain foods in your diet to help you feel nourished and satisfied naturally. The correct nutrients in the form of foods and supplements are the best natural appetite suppressant there are.

What are some natural appetite suppressants that I can integrate into my diet?

If you want to feel less hungry without harming your body, listen to your appetite instead of suppressing it. As Conason says, “Our hunger is an important signal, and it should be used to guide our eating, not suppressed and fought against.”
To feel less hungry, your diet can be modified to ensure that you’re getting the right nutrients. “The best ‘appetite suppressants’ are foods rich in fiber, good fat, and protein. All of these are digested slower in the body compared with simple carbs, which can help you stay fuller longer,” says Sharp. “Reach for foods like avocado, nuts, lean meats, beans, and high-fiber veggies.”
“If low-calorie foods are consumed, but they spike insulin levels—for example, low-fat diet foods like shakes, bars, rice cakes, et cetera—the body is unable to learn how to use its own fat store for fuel. When the insulin level drops, the cravings for food increase,” says Keith Kantor, RD, PhD.
Kantor is a nutritionist and CEO of the Nutritional Addiction Mitigation Eating and Drinking (NAMED) program. “It is important to dump the diet mentality and eat real, whole, unprocessed foods that are rich in heart-healthy fats, along with quality protein and high-fiber carbohydrates, preferably in the form of vegetables and some fruits.” Kantor says that this sort of diet will promote steady insulin levels and reduce cravings and hunger.
Integrating the following foods in your diet can help you feel fuller for longer by providing your body with the nutrients it needs.

Water

Sometimes we think we’re hungry when we’re actually thirsty. Drinking water throughout the day can prevent you from overeating as it provides your body with the hydration it craves. “It’s a good idea to ensure you’re well-hydrated before indulging in a big meal as it may help you eat less,” says Sharp. “The same can be said for water-rich foods like veggies, fruit, tea, and broth-based soup.”

Spices

The capsaicin compounds in spices help you feel fuller, says Sharp. This is because capsaicin compounds might be linked to supporting metabolic health. Sharp suggests that you try to add spicy peppers or hot pepper sauce to your meals more often.
Spices have a range of other health benefits, too. “Spices and herbs are loaded with antioxidants, and I recommend people get them out of the spice cabinet, into their cooking, and onto the table, both for flavor and for potential health benefits,” says Keith Ayoob, EdD, RD, associate clinical professor at Einstein College of Medicine.
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Saffron is often recommended as a natural appetite suppressant, but Ayoob points out that the available evidence on saffron as an appetite suppressant is too preliminary to suggest it to clients. Sharp warns that saffron could cause vaginal bleeding if ingested in large amounts—a claim that corresponds to its traditional use as an abortifactant—so you should avoid consuming it in supplemental doses if you’re pregnant.

Caffeine

Caffeine can work as a natural appetite suppressant, says Sharp, so a cup of green tea or coffee might help you reduce your cravings. Don’t overdo it, though!  “Caffeine obviously can be dangerous if consumed in excess. Risks include anxiety, insomnia, digestive issues, high blood pressure, and other heart issues,” says Sharp. “Most people should stick to no more than 400 mg a day—that’s about 4 cups of brewed coffee.”

Fiber

Fiber is an essential nutrient that will help you feel fuller for longer. Sharp and Ayoob both agree that fiber supplements are the only over-the-counter supplements they’d recommend for natural appetite suppression, and even then, they would recommend fiber-rich food before supplements.

Conjugated Linoleic Acid (CLA)

Recommended by Kantor, CLA is a naturally-occurring fatty acid found in dairy and meat that can also be taken as a supplement. Kantor points out that this is not primarily an appetite suppressant, rather, it supports the metabolism and regulates insulin levels, which will help by naturally reducing your cravings for carbohydrates.

Chromium

Chromium is a mineral we need in trace amounts according to Kantor. Again, this isn’t a natural appetite suppressant in itself, but it helps regulate our blood sugar levels. Chromium is found in broccoli, grape juice, garlic, whole grains, potatoes, seafood, and nuts, and it can also be taken in supplement form.
As always, it’s important to consult with your doctor before taking any supplements—even if they are natural.
Adding a little fiber to your diet might not produce a noticeable effect, but creating a well-balanced diet should satiate you. “With the exception of fiber, protein, fat, and water, consuming foods with mild appetite suppressant properties will likely only have a negligible effect and, depending on your tolerance, you may need to consume unhealthy amounts to get the effect,” says Sharp. “It’s best to see these as little boosters to compliment an otherwise high-fiber, high-protein diet.”
Remember that none of these appetite suppressants should replace a meal. If you drink all the green tea or water in the world, but you aren’t eating sufficient, nutrient-rich meals, you’ll still feel hungry because your body won’t be getting the nutrients it needs.

Is it safe to take natural appetite suppressants?

If you’re taking over-the-counter suppressants or diet pills, be wary that they’re usually not approved by the FDA—which is why we’re recommending safer supplements and dietary adjustments instead of pills. Virtually any food or supplement can be unhealthy in the wrong amounts, says Ayoob.
“As with anything, the dose makes the poison—but also provides the benefit,” Ayoob shares. “High-fiber foods can be great and help you feel full with fewer calories, but introducing too much fiber too quickly can result in some unpleasant side effects.”
[pullquote align=”center”]“While using appetite suppressants in and of itself doesn’t indicate an eating disorder, I see it as cause for concern and warrants further assessment.”
—Alexis Conason, PsyD[/pullquote]
The expert-recommended supplements and foods are less risky than pharmaceutical appetite suppressants, says Kantor. That said, “if you take absurd amounts and totally disregard the recommended dosages, there could be side effects, like upset stomach, et cetera, [even] from natural supplements,” he adds.
Of course, it’s also important to consider the psychological safety of taking natural appetite suppressants. If you’re using potentially harmful appetite suppressants to lose weight, you may have an eating disorder, Conason says. And yes, this includes diet pills that market themselves as herbal appetite suppressants. “I think that the use of appetite suppressants, especially over-the-counter or ‘all-natural’ medications that are not prescribed under the guidance of a medical doctor, should be a sign to assess for symptoms of an eating disorder or disordered eating,” she says. “While using appetite suppressants in and of itself doesn’t indicate an eating disorder, I see it as cause for concern and warrants further assessment.”

Which lifestyle changes can help me manage my appetite?

Sometimes, the best natural appetite suppressants aren’t things you eat or drink, but changes in your mentality. As mentioned before, food can be as much of a psychological issue as it is a physical one.

Time

Not feeling satisfied after a big meal? Give yourself some time before reaching for seconds. “Perhaps one of the best natural appetite suppressants is time,” says Ayoob. “It takes about 20 minutes after being actually full for the brain to tell you that you’ve had enough. I will often recommend eating the lower-calorie foods first.” Additionally, he recommends slowing down the speed at which you are eating. “Inhaling food is the worst thing—there’s less enjoyment and more likelihood of overeating.”

Listening to Your Body When You’re Full

If you often find yourself eating until you’re stuffed, Ayoob suggests you listen to your body and pause when you’re no longer hungry. “The goal is to feel full, not stuffed. If people are used to overeating and feeling stuffed, then feeling comfortably full may not be as satisfying for them,” says Ayoob. He emphasizes that we often eat even when we know we’re full.
“For example, you order a steak dinner. You’re full so you have the remainder wrapped up to take home. Then you look at the dessert menu and order something.” His example highlights some of our unhealthy eating habits. “Learning to recognize when your body has eaten enough is a huge step here,” he says.

Mindful Eating

Conason’s Anti-Diet Plan helps people use mindfulness to curb overeating. A useful tool for people who tend to overeat is mindful eating. “Mindful eating is the process of being completely aware and present in the current moment in our eating experiences and in our body,” she says. “It involves being attuned to our body’s internal signals of hunger, fullness, taste, and how our body reacts to certain foods. It also involves using all of our senses to eat and enjoy our food.” In other words, you use mindfulness to be in the moment and savor all that’s good about your foods. Yum!
According to her research, mindful eating is healthier than a lot of the diet- and weight loss–focused approaches to dealing with overeating. “The foundation of mindful eating is self-compassion and acceptance,” she says. “In my experience, we need to embrace a non-restrictive approach to eating in order to truly eat mindfully. After all, how can we listen and honor what our body is telling us when we are depriving our body of what it is asking for?”

What happens if I constantly eat despite being full?

As Conason said, occasional overeating does happen, but if you find yourself binging regularly, a natural appetite suppressant isn’t the answer. You might have binge-eating disorder (BED). When it comes to eating disorders, many of us know about anorexia or bulimia. BED is a lesser-known disorder, despite the fact that it’s the most common eating disorder in the United States.
According to NEDA, BED is characterized by overeating even when you feel physically full. Often, this overeating is accompanied by feeling out-of-control and distressed. Take a look at the NEDA website for the full diagnostic criteria.
Fortunately, BED is treatable, as are other eating disorders that might tempt you to use appetite suppressants. “You don’t have to go at it alone,” says Conason. “Search for a local therapist who specializes in the treatment of eating disorders. If needed, your therapist can help you assemble a treatment team that may include a registered dietitian, a psychiatrist, and other medical professionals.” Conason recommends contacting NEDA or the Binge Eating Disorder Association for more help and information.
When it comes to natural appetite suppressants, our best bet is getting the nutrition our bodies need to function at optimum levels. After all, hunger is how our bodies tell us they need nutrition. If we feed ourselves the correct foods and supplements, we’re less likely to feel hungry after we’ve eaten. Giving our bodies the right sorts of food and supplements can help us address our appetites healthfully instead of trying to make them go away.

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Happy x Mindful Wellbeing

Is Online Therapy Legit?

Therapy can be useful for anyone, whether you’re struggling with mental health issues or not. Sadly, though, it’s not always attainable for those who need it: Therapy can be expensive and difficult to access, especially if you live in a rural area.
Online therapy, also known as e-therapy, can make mental healthcare a little more accessible for those who need it. If you struggle to find transportation to a therapist, or if you can’t find a local therapist you like, online therapy could be the answer.
Jana Scrivani, PsyD, a licensed psychologist and online therapy expert, says that flexibility is a huge appeal of online therapy. “Online therapy sessions can be held wherever you have an internet connection! Additionally, online therapy makes it possible for people who are unable to get childcare or those with mobility limitations to have more choice and better access to care,” she says.  
“We live in a fast-paced society, and for some people, making an appointment and sticking to it is difficult,” says Sal Raichbach, PsyD, LCSW of Ambrosia Treatment Center. Ambrosia’s Family Wellness program offers free therapy sessions via webcam for addicts and alcoholics as well as their loved ones. “Additionally, mental health issues can pop up anytime, and the option of having a licensed therapist to talk to anytime is a tremendous asset to the mental health community,” Raichbach adds. “Those who are handicapped, live in remote areas, or are immobile can also enjoy the accessibility of e-therapy from the comfort of their home.”
If you’re considering online therapy, here’s what you need to know.

What is online therapy?

“Online therapy” is a broad term. It could refer to occasionally using video chat to talk to your therapist if you’re traveling or moving to a new city, or it could refer to using portals like BetterHelp or Talkspace to find and talk to a therapist. There are dozens of online therapy portals, each with their own guidelines, drawbacks, and advantages.
Online therapy could also refer to using artificial intelligence and chatbots for therapeutic purposes. For example, Woebot is a free-to-use automated conversational agent, or chatbot, designed by scientists at Stanford University. Woebot tracks the user’s mood, helps the user to find potentially harmful patterns in their behavior, and offers tools and strategies to help the user improve their mood and work through their struggles. In a trial, it was found that Woebot reduced depression and anxiety in users. Another example of a therapy chatbot is Wysa, which is also free.
Most online therapy—whether it involves talking to a real therapist or a chatbot—relies on talk therapy and cognitive-behavioral therapy (CBT) techniques. This involves discussing your thoughts, feelings, and actions, and processing them. It also involves noticing and breaking potentially harmful patterns of thought and behavior. It aims to make you more aware of your moods, and it’s one of the most widely-used and studied forms of therapy for mood disorders.

Does online therapy actually work?

Online therapy might sound good, but is it an effective alternative to in-person therapy?
Both Scrivani and Raichbach note that online therapy can be just as beneficial as face-to-face therapy. Studies have suggested that online therapy is an effective form of treatment for depression and anxiety as well as post-traumatic stress disorder. One 2013 study suggested that online therapy was just as good as face-to-face therapy.
Of course, there are some limitations to online therapy, Raichbach says. Communication is an essential element of therapy, and if that communication is compromised, it will influence the effectiveness of your treatment. “When it comes to chat therapy, where a therapist and client are joined by text or instant-message chat, there can be some things that get lost in translation,” he explains. “If you think about how often context is misunderstood when you are texting a friend or family member, you can understand why this isn’t ideal for a long-term therapeutic relationship.” Additionally, online therapy can be difficult if the client doesn’t have regular access to a stable internet connection.
However, Raichbach adds, online therapy can still be a more accessible alternative to face-to-face therapy—and some therapy is better than no therapy. “For someone who is nervous about therapy or doesn’t have a lot of time on their hands, it can be a great way to get their feet wet,” he adds. Some clients may be more comfortable seeking in-person therapy after they’ve experienced online therapy, so it can be a useful first step.

Will my privacy be protected in online therapy?

Many of us are increasingly aware of our online privacy—or lack thereof—especially when it comes to social media. Understandably, when it comes to e-therapy, many of us have privacy concerns too. After all, you’re telling someone your most intimate thoughts.
However, there are certain laws that protect your privacy when you speak to your therapist online. “Online communications between a client and therapist should be held to the standards outlined in the Health Insurance Portability and Accountability Act, or HIPAA, which is a law governing the privacy and security of electronic health information,” Scrivani says. HIPAA applies to all healthcare providers in the United States. “There are platforms that are encrypted and meet HIPAA standards for privacy protection, and these are the platforms which should be used for tele-mental health.” Scrivani adds that apps like Skype and Facetime are not HIPAA compliant. “In the event that there are questions about the use of unsecure platforms like email, your therapist should review the risks to your privacy with you prior to your agreement to use them,” she says.
Before you sign up with an online therapy platform, take a look at their privacy policy. Is the platform HIPAA compliant? If it’s not a platform based in the U.S., what laws are there to protect your privacy? Any therapist or platform providing online therapy should be willing to explain how they address issues of privacy and safety.

How do I choose an online therapist?

There are many ways to start online therapy. You might see a therapist in person, and they might suggest you use an online platform to continue therapy if you’re traveling or if you move away. You might also start looking for an online therapist through different platforms—but what exactly should you look for?
If you’re deciding between different therapy platforms, make sure they comply with HIPAA or whatever privacy laws are relevant in the country where they’re based.
It is also important to make sure therapists have been adequately screened. “Potential clients should look for an online therapy platform that diligently screens their therapists. This is not only a safety concern, but will ensure that the therapist is qualified and capable of doing their job,” Raichbach says.
It could also be beneficial to seek a specialized therapist. “When choosing an online therapist, it’s important to make sure that individual is qualified to give the type of treatment you require,” Raichbach says. “For instance, if you are having relationship issues, it would be wise to find a marriage or family counselor or someone who has experience in that subfield, rather than one that has a generalized psychology degree.”
Some online therapy platforms will give you a quick questionnaire and match you to a therapist who’s best suited to your needs. Remember that once you find a therapist, it’s not set in stone; you can always look for a different one later if you decide they’re not a good fit. Many online therapy platforms allow you to look for another therapist quickly and easily if you don’t like the one originally assigned to you.
Before you pursue therapy of any kind, Raichbach suggests thinking about your goals and reasons for pursuing professional help. Ask yourself, What do I need help with? Which issues do I want to discuss? What do I want to get out of seeing a therapist?
To see the benefits of therapy, online or off, both sides must put in some work. It’s very effective in improving mental health, Raichbach says, “but the person seeking help must be willing to work towards those goals with the help of their therapist.”

Digital Tools for Mental Health Beyond E-Therapy

In addition to e-therapy and CBT chatbots, technological improvements mean there are a number of other apps that can be used to support our mental health. Examples include:

  • Meditation apps like Headspace, which is available for both iOS and Android
  • Apps that help you make or break habits, like The Fabulous, also available for iOS and Android
  • Apps like Happify, available on iOS and Android, which help you break negative patterns with exercises that improve your mental wellness
  • Productivity apps that can help people who struggle with executive dysfunction and concentration; try Tide for iOS and Android, or Todoist for iOS and Android

These aren’t alternatives to therapy, and they won’t fulfill the role of a licensed mental healthcare provider, but they can support your mental health.
Online therapy is revolutionizing mental healthcare, making therapy more accessible to those who need it. Despite its limitations, many people are benefiting from having mental health support at their fingertips. In what ways do you embrace modern technology to support your own mental wellness?
Check out Senior Editor Maggie’s piece on apps that she turns to for a pick-me-up and our guide to making the most of a digital detox.

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Happy x Mindful Wellbeing

Different Types Of Meditation: Which One Is Right For You?

When you hear the word meditation, what do you think about? Closing your eyes, focusing your thoughts, taking some deep breaths?
Many of us think about meditation as a mindful activity done using one specific technique. The truth is that there are many different types of meditation, each with its own benefits.
“Talking about ‘meditation’ is like talking about the word ‘sport’. It’s an umbrella term that encompasses many different disciplines. There are hundreds of sports and hundreds of meditation techniques,” explains Francisco Mendizabal, meditation instructor and founder of HackSelf. HackSelf is an organization that helps people find the meditation technique that’s right for them through a quiz and consultation, and it provides coaching sessions for the various techniques.
But why does it matter that there are different types of meditation? Firstly, studies show that different kinds of meditation can have unique effects on those who try them. Secondly, people’s personality types and life experiences determine their responses to different types of meditation. If one type isn’t great for you, you don’t need to write meditation off forever; another type might feel completely different—propelling you into a sustainable meditative practice, or at least something you can stick with long enough to experience the effects
If we believe there’s only one way to meditate, we might become discouraged when we struggle to meditate in whatever way we’ve been exposed to or conjured up. In truth, there are many ‘right’ ways to do meditation, and it’s okay if it takes you a while to find the best meditation style for your practice.
“Many people believe that in order to meditate, you must be sitting up tall with your eyes shut, not moving a muscle, in complete silence, hushing your mind—and for extremely long periods of times,” says Jess Kimborough, a yoga and meditation instructor. “If any part of this long list of dos and don’ts seems difficult to carry out, we throw out the entire idea of starting a meditation practice,” she says.
Instead of trying to stick to a long list of requirements, we should find the meditation techniques that work for us, Kimborough suggests. “Your meditation practice does not need to look one particular way and can very well change from day to day,” she says. “You do not have to be sitting, your eyes can be open, you can add in movement with your breath, you can meditate to music or chanting, and your meditation practice can be a very quick timeout.”
Both Kimborough and Mendizabal say that practicing meditation consistently is key. It’s easier to be consistent in your practice when you find something that works for you, which is why experimenting with various kinds of meditation is a great idea.
If you haven’t yet found a meditation technique that appeals to you, or if you’re interested in trying different kinds of meditation, read on to understand the most popular techniques.

Different Types of Meditation Techniques

There are two broad categories of meditation: open monitoring meditation and focused attention meditation, Mendizabal says.
“Open monitoring techniques usually involve being open to anything that enters your awareness,” he says. “Examples include feelings, thoughts, or sounds. All experiences, either internal or external, are simply observed—or ‘monitored’—without reaction or judgment,” he explains. Most of us are familiar with the concept of mindfulness meditation, which is a kind of open monitoring technique.
Focused attention techniques, on the other hand, require you to focus on a specific object, sound, or word. “Common meditation objects include focusing on your breath or a mantra,” Mendizabal says. “Transcendence or mantra meditations are the most common examples of this focused attention techniques,” he adds.
Of course, these techniques have different effects on practitioners. For example, a study suggests that focused-attention meditation improves convergent thinking while open-monitoring meditation improves divergent thinking. Mendizabal suggests that focused-attention meditation increases your ability to concentrate, while open-monitoring meditation improves your ability to relax.

Beyond those two categories of meditation, there are further classifications when it comes to the different types of meditation that you can practice.

1. Mindfulness Meditation

Many of us are familiar with a kind of meditation that involves relaxing, sitting quietly, and observing our thoughts and surroundings. This is mindfulness meditation, and it’s a form of open-response meditation. This is sometimes called observing-thought meditation.
Learning to be mindful is a useful skill that can help you during any form of meditation, at work, in relationships, and in other situations. “Mindfulness is being completely present in the current moment and aware of yourself within your surroundings,” Kimborough says. “My favorite thing about a mindfulness practice is that it can be completely mobile. Yes, you want to be mindful during any meditation practice, but you can also be mindful by taking a shower, riding a bike, walking down the street, or talking with friends,” she says.

2. Mantra Meditation

Mantra meditation is a kind of focused attention technique that involves thinking about a specific word or phrase. Kimborough suggests you come up with a mantra or affirmation that means a lot to you in that moment. As you meditate, try to match the mantra to your breath.
“Suppose your mantra is ‘I am supported.’ As you breathe in, say to yourself, ‘I am,’ then exhale out as you say to yourself, ‘supported,’” Kimborough says. “Imagine the words in your mind fully—the color, font, size of the words. Whenever you notice your mind starting to wander, gently guide your thoughts back to your breath and your mantra, carrying yourself back into the current moment once again.”

3. Transcendental Meditation

Transcendental Meditation is a widely-practiced form of meditation. The technique is instructed exclusively by a non-profit organization and can only be taught by one of their licensed instructors. Because Transcendental Meditation is a formal practice associated with an organization, you’ll have to pay a fee to learn it. That said, the technique itself involves engaging in a kind of mantra meditation for 15 to 20 minutes a day, twice a day.
While research suggests Transcendental Meditation has numerous health benefits including stress reduction and improved cardiovascular health, many people are also critical of the practice and those who follow it.

4. Loving-Kindness Meditation

Also known as compassion meditation, loving-kindness meditation involves focusing on feelings of compassion toward oneself, one’s loved ones, acquaintances, and the universe in general. You start off by wishing well on yourself, and you gradually work toward wishing well on those around you. This could include focusing on mantras like “May I be well, safe, and happy”.
One small study has suggested that loving-kindness meditation may help improve the symptoms of post-traumatic stress disorder and depression, while other studies indicate that it could help improve connectedness and well-being by promoting positive emotions.

5. Sound Meditation

As the name suggests, sound meditation involves focusing on a sound. You might focus on ambient music or the sound of birds or cars in your surroundings, for example. A pilot study has suggested that Tibetan sound meditation could improve the cognitive function and mental health of breast cancer patients. Another pilot study suggests sound meditation improves relaxation among cancer patients.
“Music has the power to move us—literally! It can make us cry, jump up and down, healing us,” Kimborough says. “During a sound meditation—whether set to live music, singing bowls, or your favorite jams—you would allow the sound to fall on you and notice how the vibrations feel,” she says.

6. Movement Meditation

Movement meditation involves focusing on the movements of your body. You might even match your movements to your breath as one does during yoga, Kimborough says. “In yoga, you are uniting your movement and your breath. As you inhale, you move up and as you exhale you move down,” she says. “Matching up the breath and movement in this way encourages you to be in the current moment.”
However, movement meditation isn’t limited to yoga: You can do it while swimming, cycling, stretching, dancing, or even walking. Kimborough suggests you practice movement meditation while walking. “Be mindful with each step, noticing how your feet connect with the earth, how your arms sway in unison. Notice your shoulders, your neck holding up the weight of your head, and so on,” she explains. “You can move mindfully in any action you choose and call that a meditation practice. A fun practice—if you dare!—is to do this walking meditation while barefoot in the grass, and notice what comes up as you connect to mother nature.”

7. Visualization Meditation

Visualization meditation is a great way to hone your imaginitive skills and manifest your goals, says Kimborough. “When we were kids, we would imagine the most grandiose ideas. We’d say, ‘I want to be a firefighter,’ then continue to imagine this story play[ing] out fully in our minds to the point where we [could] act out the life of a firefighter with just a water hose,” she explains. As we age, we often lose our ability to imagine ourselves and visualize our goals. “Visualization allows us to tap back into this forgotten skill of ours,” she says.
During visualization meditation, you might imagine yourself accomplishing your dreams and goals. “What would you look like? Where would you be? Who would you be with? What is happening around you? Paint the picture fully and sit with it,” Kimborough suggests.

8. Guided Meditation

If you’re unsure where to start with meditation, guided meditation can be super helpful. You could turn to apps like Headspace or Mindworks, or you could find guided meditations on YouTube or in audiobook format. Kimborough says that guided meditations are great for time-keeping and combating distractions during meditation. “The guide will remind you to remain in the present moment with different cues to draw your attention to breath, movement, mantra, and so on,” she says.
Mendizabal believes guided meditations can be useful, but that it’s a life-changer to learn how to meditate without relying on external guidance. “You stop requiring external tools and start being able to access the benefits by yourself,” he says. “You also gain more profound insights and experiences as the practice develops.”

9. Gazing Meditation

Most of us think we need to close our eyes when we meditate, but this is not necessarily the case. Your sight could help you reach a meditative state. With gazing meditation, you focus your vision on something like a flame, a spot on a wall, or even tea in a teacup.
Want to practice your social skills? Gazing meditation could be a great technique for you. “You treat your sense of vision as another sense. Instead of closing your eyes, you focus your gaze on a meditation object, such as a point on a wall,” Mendizabal says. “Since eyes are key in social interactions, this can be great training to be able to look into people’s eyes, keep your gaze calm and confident, and so on,” he says. “The amount of scientific data is limited on this, but the thousands of hours spent by different schools of meditation are enough to be a source to trust.”

Which type of meditation should I choose?

There are so many types of meditation out there that you might struggle to decide which style to try first.
Mendizabal says that you could choose a type of meditation based on whether you have a type A or a type B personality: type A being particularly goal-oriented and driven, and type B being more relaxed and flexible.
“Type A personalities tend to find focused attention meditation techniques easier to stick to. This makes sense since they are goal-oriented and tend to be always focused on something. So transcendence or mantra meditation is a good approach for if you fall under this category,” says Mendizabal.
Type B personalities benefit from focused attention meditations if they want to be able to concentrate better, although it might not be as easy for them.
“If you don’t have a preference, or [are] looking mainly to increase your ability to relax, go for an open monitoring technique,” says Mendizabal. “Mindfulness meditation is a good approach, and you’ll still be able to improve your ability to focus.”
Kimborough suggests experimenting with different types of meditation and even combining meditation styles until you find what’s right for you. “Get fancy with it and combine a couple and see what jives with you,” she says. “I personally like to combine mantras and visualization. Choose your mantra, pair it to your breath, then imagine that mantra fully realized in your life. How powerful is that?”
No matter the type of meditation, remember that consistently meditating is more important than meditating “perfectly”—however you might perceive a “perfect” meditation to be. Consistency is more important than length, too. Mendizabal points out that meditating for ten minutes every day is way better than doing it for an hour every week.
“Always remember: Every meditation counts, even the ones that don’t feel right,” Mendizabal says. “Each time you sit down and meditate, you strengthen your neural pathways. You are optimizing your brain to live a better life. Every meditation is a good meditation.”

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Life x Culture Lifestyle

Bullet Journal 101: How To Use This Cult Fave Planner For Your Mental Health

Bullet journals, also known as BuJos, are all over social media, and plenty of people—from life coaches and motivational speakers to Instagram influencers—swear by them. Bullet journaling is a great tool for productivity, and it can also be an excellent way to manage your mental and physical health.
As someone who loves diaries, lists, and planning, I was a little hesitant to get on the BuJo bandwagon. Why, I thought, should I invest my time in getting used to a new system? And won’t a pre-made diary work better than a notebook where I have to manually create my own structure and systems?
But after trying a bullet journal for a few weeks, I was hooked. I totally get why people love it so much.
“Bullet journaling can increase a sense of mastery over life since tasks are logged in addition to increasing mental health by capturing one’s thoughts/feelings,” says Wyatt Fisher, PsyD, a licensed psychologist, marriage counselor, and the founder of a couples retreat.
“Traditional journaling has been shown to improve mental health because it provides a format to regularly process through one’s thoughts and feelings. As the old adage goes, ‘better out than in’,” Fisher says. Traditional journaling can require a lot of time and effort, but bullet journaling is quick and easy. Fisher says that this means that people are more likely to stick with it. “It allows people to capture anything from to-do items to thoughts and feelings all in one spot. Because everything is short and abbreviated, it’s simple to do and easy to maintain.”
Desiree Wiercyski, a life coach for ambitious and career-focused women, regularly uses bullet journals to help her clients organize their lives and reach their goals. “The flexibility of bullet journaling is the biggest benefit because it’s an organizational habit that can be what a person needs, and it can shift and grow with that person over time,” Wiercyski says.
If you’re interested in trying out a bullet journal to stay organized and improve your mental health, read on.

What is a bullet journal?

The concept of a bullet journal comes from Ryder Carroll, a digital product designer. On the official bullet journal website, he’s provided some in-depth information on how to get started. But the beauty of a bullet journal is that you can take a lot of these elements and tweak them to work for you.
Bullet journals combine elements of planners, diaries, journals, and to-do lists in one notebook. In other words, you can write about your feelings and actions, plan your day, and write down reminders all in one place.
In brief, here are the bullet journal basics you need to know:
Index: Bullet journals usually contain page numbers and an index, which is like a table of contents. This will help you find important notes quickly.
Spread: A spread is a page or two designated for a specific purpose. You might have daily spreads, monthly spreads, or weekly spreads where you track events or items on your to-do list. You might also have spreads for tracking habits, marking off books you’d like to read, or listing self-care methods.

Future log: This is a particular spread that contains a year at a glance (or six months at a glance). You use future logs to note important upcoming events (like your best friend’s birthday, the date you need to hand in your thesis, or vacation dates) or to note important things as they happen (like servicing the car, turning the compost, or filing taxes).

Monthly log: This is a month-at-a-glance spread. This is great for noting due dates, birthday celebrations, and recurring tasks.

Daily log: This is a day-to-day spread. If you don’t need an entire page for a day, you might want to divide two pages into six sections, with the last section split in two, to create a weekly spread.


Another crucial part of bullet journaling is the key, otherwise known as “rapid logging,” where certain symbols can annotate events, notes, or ideas.
The symbols suggested on the official bullet journal website are as follows:
[dot] – a task
X – a completed task
> – a migrated task (that is, a task you re-scheduled for today)
< – a scheduled task
O – an event
– – a note
* – a priority
! – inspiration (an inspiring quote or an “a-ha” moment)
[eye] – explore (an idea to look into)


These symbols are great because instead of writing “start filing taxes,” and then next to it “Didn’t have enough time! Will do it later!” you can simply write “> start filing taxes,” and migrate the task to another day. Feel free to develop your own symbols to suit your needs, too; I use a little triangle to indicate when work is due because it’s something I have to note often.
Although there is an official method of bullet journaling, you can adjust the method to make your own. You don’t have to use every element in your own bullet journal. Personally, I seldom use page numbers or an index because I don’t have any trouble finding the pages and notes I’m looking for.
The important part is that your method works for you; if you don’t find your system useful or enjoyable, you’re likely to abandon it.

Why is bullet journaling so popular?

Different kinds of planners can be useful, and each of them has its own benefits and drawbacks. Different people have preferences for different planners, and some might even use multiple kinds at once, especially if they’re managing multiple projects.
But bullet journaling is a new way to plan and organize your life, and people love it for several distinct reasons:

It’s not digital.

According to Carroll, part of the reason that bullet journals work is because they’re analog. Instead of keeping a bunch of to-do lists and appointments on your phone or laptop, you write it in your bullet journal.
In a world where we rely on technology for nearly everything, it’s refreshing to use pen and paper once in a while. Research suggests that writing by hand is great for improving cognitive functions and creativity.
Another draw for bullet journaling is that you get to write without being constantly distracted by notifications. Plus, it’s great to give your eyes and thumbs a break from your screen and keypad!

It’s flexible.

I used to love the standard planners I had since high school. They always had the same format, and they were easy to use. But I disliked the fact that I couldn’t see my week-at-a-glance since it was a page-a-day diary. I struggled with this structure for years.
With bullet journaling, you create your own structure. You design your own monthly logs and weekly spreads. If something doesn’t work for you in May, you can change it in June.


Bullet journaling is also flexible in that you can use it for any purpose in any way. “The best thing about bullet journaling is it’s completely flexible and can be whatever you want it to be,” Wiercyski says. “For example, to keep track of expenses, it can be as basic as assigning one page for debits and spending throughout the day and another page for deposits. Another person may like every transaction on one page and using different colors to represent debits and deposits. Bullet journaling is one of those few organizational practices where there’s no right or wrong way so long as you do it.”

You can be as minimalist or as creative as you’d like.

Some bullet-journal users go all out, using watercolors, stickers, washi tape, and more to turn their bullet journals into a scrapbook of sorts. Others keep it simple: They use very little color and don’t decorate at all.
Neither way is wrong. Some people like bullet journaling to be simple, and others like turning it into a creative pursuit. You can approach it however you’d like.
It doesn’t have to be Instagram-worthy to work for you. Don’t get too stressed about untidy handwriting, mistakes, or color schemes. Focus on developing a shorthand and getting in the habit of writing things out quickly.

You can start with very little.

You can buy an official bullet journal notebook if you’d like, and many enthusiasts seem to have endless amounts of accessories to use to decorate their bullet journals. Your bullet journal can be simple or complex—it’s totally up to you.
For our bullet journal essentials, see the end of this article!

How exactly can I use bullet journaling to improve my life?

Now that you understand the basics of bullet journaling, you might wonder what exactly you’ll put in it. Other than a future log, monthly log, and daily log, you can use the pages of your bullet journal to create a number of different spreads for tracking what’s important to you.
To be clear: If you just want to use your bullet journal as a simple to-do list, you totally can. However, there are many ways you can use it to improve your mental health, work on your goals, and cultivate healthy patterns of behavior. Here are some ideas:

Use weekly trackers to track your habits.

Weekly trackers, or habit trackers, are fantastic for anyone who’s hoping to cultivate a habit. And let’s face it—most of us fit in that category. We often hear about the benefits of meditating, drinking a lot of water, and reading every day, but it’s hard to actually integrate those habits in your life and stick to them.
In comes the habit tracker. You can take advantage of the grid-like structure of your bullet journal to draw a little table on your weekly spread. There are many ways to draw it, but I prefer to list the days of the week on the y-axis and the habits I’m working to cultivate on the x-axis. Whenever I commit to a goal or habit on a specific day, I color the block in. I use a weekly habit tracker instead of a monthly one so that I can feel as if I’m starting fresh each week. This reminds and motivates you to cultivate the habit.

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Fisher suggests a scoring system if you’re trying to cultivate certain attitudes, which can work alongside a habit tracker. “You can log personal growth areas, such as how you did for the day from 1-10 being patient with [your] children, tackling dreaded tasks, focusing on thankfulness, putting others first, and so on,” he says.
Your habit tracker isn’t just helpful for cultivating habits—it’s also useful for tracking how your habits affect you. “I worked with a client recently who was frustrated she wasn’t making progress on a book she’s writing, even though she was carving out time,” says Wiercyski. “What she quickly noticed after a week of tracking her writing goals as well as a handful of other pieces, she made less progress the days she didn’t practice mindfulness skills. So now, she has a regular practice of meditating before writing and is seeing the progress she wants.”

Use your bullet journal to break negative patterns.

Just as a bullet journal can help you cultivate good habits, it can also help you break negative ones. Writing things out—from your feelings to your plans—is a great way to cultivate self-awareness.
This self-awareness, Wiercyski says, is essential when it comes to dealing with negative thought or behavioral patterns. “Often I work with clients who are hung up with a certain behavior or habit that they just can’t seem to break. When this is the case, chances are the habit is serving a deeper need and a bullet journal system can bring the to light.”
Wiercyski says that she helps these clients by working on a list of alternative things they can do instead of engaging in their habits. “For example, I recently worked with a client who was trying to break the habit of mindlessly snacking in the evening,” she says. “So instead of snacking, the first thing she would do would be to color for 10 to 15 minutes.” After this, if the client still wanted to snack, she’d write about how she felt, what she liked about coloring, and how she could meet her emotional needs without turning to food.

Use a mood tracker to trace your triggers.

Just as it can help you break negative patterns of behavior, a bullet journal can help you figure out what’s at the bottom of your bad moods. “Taking the time to label your mood then asking the simple question, ‘What’s making me feel like this?’ can bring so much awareness and lift us out of a funk,” says Wiercyski.
You can use this in conjunction with your habit tracker to see what’s causing you to feel good or bad. For example, if you notice that you’ve been feeling fatigued and grumpy, you might look at your habit tracker and realize it’s because you’ve been getting in very little sleep or haven’t been spending enough time in the sunshine.


Wiercyski says that she worked with a client who used a mood tracker. Her client realized that she felt down the days after she went out drinking with her friends. “Now she’s on a journey of learning what she wants her relationship with alcohol to look like,” Wiercyski explains. “That’s the beauty of using a bullet journal to its fullest potential—it shows you how things are intertwined and the unexpected pieces that may be tripping you up on reaching your goals.”

Use it to improve your relationships.

As a marriage counselor, Fisher believes that bullet journaling can also be used to improve your romantic relationships. “It could be used to log daily appreciation for their spouse to cultivate an attitude of gratitude,” Fisher notes. By writing down the reasons that you appreciate your partner and habitually thanking them for their support, you can cultivate a sense of appreciation in yourself while helping your partner feel valued.
Fisher also suggests that you use a bullet journal to log things like dates or quality time spent together, sex, and more. Having a log of your experiences together can help you pinpoint what’s working or what might be triggering an issue. You might even include a spread for fun date night ideas.

Use it as a gratitude journal.

Gratitude journaling is a fantastic tool for your mental health and personal development. Research shows that regularly practicing gratitude is excellent for your emotional and physical well-being.


When you set up your weekly spread, include a little block where you can write about your achievements or things you’re grateful for. You could also create a list on a random page in your bullet journal and use it to write down everything that fills you with gratitude. Whenever you’re feeling down, you can page back to that list.

Use your bullet journal to get creative.

“Because bullet journal lends itself as a creative outlet, it can also be used as a mindfulness tool. Taking the time to make things look nice can be very centering,” says Wiercyski.
We all heard about the benefits of coloring a few years ago when the adult coloring book craze was at its peak. Writing out your feelings is also great, as it can help you process events. Even writing fiction or writing nonsense stream-of-consciousness style can be a great way to release some stress. Combining these things—putting your feelings down in words while decorating them with a fun new pen—is many BuJo users’ favorite part of their bullet journals.
Whether you’d like to doodle or write stream-of-consciousness style for a few moments, you can do it with a bullet journal. Keep a few pages at the back of your book aside for a creative outlet if you need extra space. You can try integrating drawings with your spreads if you’d rather get creative more regularly. I love choosing themes each week and drawing little doodles all over my weekly spread; I’ve done themes like houseplants, animals, crystals and geodes, flowers, space, the beach, and more.
Remember that your doodles don’t have to be beautiful. Art doesn’t have to be good to be good for you—it’s supposed to make you feel relaxed, not self-conscious!

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How can I start using a bullet journal?

The most important thing is just to start! But if you’re wondering which tools you’ll need, here are HealthyWay’s favorite picks:

Notebook

We recommend using a notebook with a dotted or ruled grid-like print. This makes it easier to divide pages up equally as you can easily draw straight vertical and horizontal lines.
If you’d rather start with a simple lined notebook, those work fine too.

Pen

You’ll want a pen that doesn’t bleed onto the next page and that writes smoothly. The world of pens is a surprisingly complicated one, but some recommendations are Sharpie Art Pens (they’re pens, not permanent markers, so they don’t bleed through or have a strong smell), Sakura Microns (these come in a variety of thicknesses), and Uchida of America’s LePen.

All the Extras

Once you’ve got the bullet journal basics, the creative itch might hit you. Then you can start looking into…
Markers and highlighters: We love the Tombow Dual Brush Pens that are perfect for hand lettering and illustrations.
Washi tape: These rolls are ideal for covering up mistakes, decorating pages, and taping in smaller pieces of paper; we especially like this vintage paper style!
Stickers: No planner or bullet journal is complete without stickers. We’re suckers for ban.do sticker books; this one has more than 700 stickers!
 
HealthyWay

Categories
Healthy Relationships Wellbeing

Crossed Wires: Communication In Relationships In 2018

I grew up watching Oprah and Sex and the City, so I’ve always heard that communication is one of the most important aspects of any relationship, especially romantic relationships. Time and time again, experts have found that it’s essential to devote time and energy to communicating with your partner.
Of course, communication in relationships has changed over the last few decades, thanks to the popularity of the internet, the ubiquity of iPhones, and even the ever-present dating apps. (Hi, Tinder!) All of this can be either good or bad depending on how you approach it.
First, let’s think about what “communication issues” really are. We often view troubles in our relationship as a lack of communication, but that’s not entirely true, says Racine Henry, PhD, a licensed family and marriage therapist at Sankofa Therapy.
Henry points out that the problem is seldom a lack of communication; instead, in most relationships, we’re communicating about the wrong things. “It’s impossible to not communicate, [but] often, couples don’t realize that … they aren’t having the right conversations,” Henry says.
“When couples talk without communicating, they are just trading insults or attempting to convince the other partner of their own feelings. There’s no understanding, no attempt to hear each other out, and/or honest feelings aren’t being expressed,” she explains. In other words, it’s not just about talking: It’s about expressing the right things and actually listening to what your partner’s expressing.
Unfortunately, if you don’t approach it thoughtfully, these common communication errors can be exacerbated the constant methods of “communication.” 
One thing’s for sure: The old rules have changed. We need to approach communication in relationships in a way that considers the impact of technology.

How Technology Often Clashes With Communication in Relationships

Technology can be super helpful when it comes to staying in contact with friends and family, and it can be great if you have a long-distance relationship. But there is, of course, a time and a place for everything.
Henry points out that social media might exacerbate the existing problems within one’s relationship. “In romantic relationships, these new methods of communication and access add meaning to conversations that can be disastrous when used inappropriately,” she says. “In relationships where trust, stability, and/or pride are issues, frequent communication can lead to more discord.”
Henry adds that the constant expectation of communication can also become a problem; because it’s easy to communicate several times a day, we might feel upset if our partner doesn’t reach out several times a day.
To identify some common pitfalls when it comes to technology and communication in relationships, HealthyWay spoke to relationships and sex coach Colby Marie Z. She says that she often sees couples who rely so much on social media to communicate that they seldom really speak face to face. Being in contact is not the same as communicating, and that face-to-face contact is important.
“The vast majority of the messages we send and receive during the communication process are non-verbal,” Colby says. “We communicate through the tone and inflection of our voice, eye contact, touch, and body language. All of those messages get completely lost when we’re just writing and reading words.”
[pullquote align=”center”]“Being in contact is not the same as communicating, and that face-to-face contact is important.”
—Colby Marie Z[/pullquote]
Colby recommends using text messages to just check in with your partner or to send quick reminders to them. More complex conversations should be reserved for face-to-face communication (or something like FaceTime or Skype if meeting up isn’t possible).
“Communication also involves feedback. As we’re communicating with someone else, we are able to get feedback about how our messages are being interpreted. If someone furrows their brow, for example, they may not be understanding what we’re saying and we can alter how we’re communicating based on that feedback,” she explains. This can also prevent you from saying something unnecessarily hurtful, as you’re directly seeing the impact it has on your partner. For this reason, face-to-face or video contact is best for potentially serious matters.
“I always advise to never have conflict over text!” Colby says. “More often than not, it continues the conflict loop rather than supporting a resolution.”
Colby also strongly advises against bashing your partner on social media when you’re fighting. While you might want to vent, keep that venting private or it can ultimately harm your relationship. “It demonstrates a lack of respect not only for your partner but for the relationship as a whole,” she says. “It decreases feelings of safety and trust within the relationship and can significantly hinder any potential for future vulnerability that is essential in maintaining relationship intimacy.”

How Technology Can Benefit Communication in Relationships

Of course, it’s totally possible—and advisable!—to use technology to your advantage when it comes to your relationship. Technology has made it possible for us to meet new partners we wouldn’t otherwise, which is pretty incredible. It also helps us stay in contact with partners who live out of town. In these cases, technology can not only be used to improve your relationship, it can be essential to it.
If you’re not always able to spend time with your partner, a phone call or a Skype session can help you sustain a bond. “The good thing about technology is it’s readily accessible. There’s no excuse to not speak often or to miss one another,” Henry says. “When partners have physical distance, technology can be what allows the relationship to continue uninterrupted.”
When it comes to communication in relationships, frequent affirmation is key. Technology can help you remind your partner that they’re loved. Sending them voice notes or videos or tagging them in memes online is a great way to remind them that you’re thinking about them during the day. When your partner is going through a tough time, text messages are a great way to let them know that you care without intruding on their space.

How to Know if You’re Communicating Poorly

Most of us are aware that communication is important, but many of us struggle to recognize when we’re communicating poorly, Henry says.
“Common errors when communicating in a romantic relationship are not communicating about the real problems, talking without actually communicating, and repeating unhealthy communication patterns without awareness,” Henry explains. “Unhealthy communication patterns include yelling, name calling, put downs, and other behavior which only further injures the relationship,” she adds.
One tricky thing about misunderstandings is that you don’t always know that there’s a misunderstanding. You might think you’re communicating well while your partner thinks you’re talking about something completely different. So how do you know if you’re not communicating well?
“If you feel like you’re just spinning in a loop—having the same conflict over and over or you and your partner cannot seem to understand one another—it may be an indicator that you could work on your relationship communication,” says Colby. Colby also suggests you ask yourself whether you know how your partner is feeling, either from what they say or from their body language.

How to Sort out Conflict or Communicate About Sensitive Issues

Conflict in any relationship is inevitable. To grow as people—and for the benefit of your relationship itself—it’s important to sort out this conflict in a mature, calm manner. This includes dedicating time to improving communication in your relationships, both in romantic relationships and not.
Colby recommends people wait to talk about a conflict until they’ve cooled off and calmed down. You might want to count to 10 during an argument, or you might even want to take a few days. “If you need time, it is important to communicate that to your partner, otherwise it might be interpreted as a lack of care or compassion,” Colby suggests. “Something along the lines of, ‘I care about you and this relationship, and I won’t be able to give this conversation my best effort right now.’”
While you’re cooling off, remind yourself of happy times with your partner. This can help you ease the hurt and put the conflict into perspective. Colby suggests listening to love songs or looking at happy pictures of you two as a couple.
When you’re ready to approach the conflict, try to communicate in a quiet space where there aren’t distractions—put your phone on silent! Also, try to make sure your internal environment is calm, Colby suggests. “If you’re tired, moody, have a long to-do list you can’t stop thinking about, pressed for time, in pain, etc., it can make it difficult for you to be fully present in the conversation,” she says.
Sometimes you need to have sensitive conversations via telephone—perhaps you’re in a long-distance relationship or you’re away from your partner for a while. If you have to discuss issues with your partner over the phone or via video communication, Henry suggests you set some ground rules or boundaries. She suggests taking notes of things you want to respond to during a phone call or Skype session so that you don’t interrupt your partner while they’re talking.
“When texting, you have to be considerate of the words you use because there is less non-verbal communication than a face-to-face conversation,” Henry notes. “You have the chance to edit and thoroughly express what you feel without the subconscious word vomit that may happen in person. Think texts through. Don’t hit send until you proofread a few times and can ensure that you are saying what is necessary without adding unnecessary and potentially hurtful statements,” she suggests.
Working at the skill of communication in relationships is tough, but it’s necessary. While the world adapts to social media, it’s important that your communication skills do too—for the benefit of yourself, your romantic relationships, and other kinds of relationships, too.
 

Categories
Happy x Mindful Wellbeing

One Minute Of Meditation A Day Is Good Enough (Really)

I grew up knowing that meditation was good for me. Our high school guidance counselors frequently suggested meditation to us as a stress-management technique. Experts on The Oprah Winfrey Show recommended meditation. Multiple media outlets frequently reported on the benefits of meditation.
Like many people, I had the knowledge that meditation is good for you—but I still didn’t do it.
Why? Mostly I believed I lacked the time. Not to mention that I simply got bored if I had to sit still for longer than 10 minutes.
I know I’m not alone. Many people agree that meditation is good in theory, but they struggle to practice it. In Meditation for Fidgety Skeptics, author Dan Harris provides a pretty bold solution. He asserts that one minute of meditation (nearly) every day can be beneficial.
I know what you’re thinking: One minute? How can anything positive come out of only one minute of meditation a day?
One minute of meditation is just a stepping stone. It’s an excellent start for those who struggle to get into meditation—or those who are skeptical of the practice in general. Here’s why.

1) It makes you aware of the buzz within your own mind.

If you’ve ever tried meditation, you probably realized that it’s really hard to soothe your brain: Your thoughts are constantly buzzing around in your mind. Truthfully, though, this is a good thing.
This awareness of your own thoughts is beneficial in itself, Harris said in an interview with NPR. He notes that beginner meditators realize that their minds are constantly busy, which is an important realization in itself. Once we begin to notice how busy our brains are, we have a better understanding of our thoughts.
Take, for example, my own experiences with meditation. I often have mean or judgmental thoughts, like everyone else. For example, I might judge a person by their appearance or I might have body-negative thoughts even though I don’t put much stock into looks.
I might not believe these things, but I still think them. My gut tells me to be ashamed of these thoughts and hide them instead of unpacking them.
When I became aware of how many thoughts flow through my mind, I realized that the loudest thoughts aren’t necessarily ones that need to define my actions or my attitude. I’ve learned to examine the thoughts I have and process them instead of letting them rule my actions.
One minute doesn’t seem like enough to clear your thoughts, but that’s not what you’re aiming to do. An awareness of that “buzz” in your mind is super beneficial in itself, and it can be achieved in just one minute.

2) It helps you form a habit.

Forming a habit is extremely hard but extremely rewarding.
One of the many tricks when it comes to forming a habit is routine. The key is consistency, not quantity. Doing something everyday-ish, as Harris says, means you’ll be able to form the habit and become acquainted with doing it often.
Ten minutes a day can be pretty hard to set aside, but I think we all have at least one minute where we’d otherwise be scrolling through social media. It’s easier to commit to one minute a day, which means this habit will be easier to stick to.

3) You’ll likely increase the time you spend meditating.

Once you’ve formed that habit, it will be easier to increase the time you spend meditating.
Scientific studies have suggested that meditation improves one’s emotional wellness. Gratitude meditation has been linked to better mental health and emotional regulation, and other studies have shown that meditation can improve your ability to cope with stressful circumstances. Even better, experts have suggested that the optimal amount of time for meditation each day is five to 10 minutes.
Spending 10 minutes a day meditating is a hard sell if you’re unsure if it works. One minute, on the other hand, isn’t much to lose. Once you try it for a minute each day, you’ll see the benefits. Meditating will sell itself.
Once you’re into it, it’s easier to think, Hey! I can do this for a few more minutes. Soon you’ll build up to a longer amount of time. More minutes spent meditating equals more benefits for you!

How to Start Meditating

Yes, 60 seconds of meditating per day can be super useful—but if you’ve never done it, you might be wondering where to start.
First, remember to keep your expectations low. You won’t be able to “calm your mind” immediately, nor will you be able to clear your thoughts. Let them buzz. Notice them. Try not to get wrapped up in them; instead, watch them float by like you’re watching a movie.
Second, being comfortable is important. You probably don’t need a meditation cushion as you’re only still for a minute, but you should sit in a comfortable space free from distractions.
Try to focus on something still, like a simple object in front of you or a wall. You can also focus on your own breathing. For beginners, focusing on something tangible is a fantastic way to get into meditation.
Still struggling? Try a guided meditation or download a meditation app like Headspace.
Remember that you don’t need to be a mindfulness master to get meditation to work for you. Even if you feel like you’re not doing it “right,” it can still benefit you—one minute at a time.

Categories
In the Kitchen Nosh

Kale 101: Why This Leafy Vegetable Is So Popular

Kale has been around forever, but it’s been particularly trendy for the past couple of years. Many people love kale because it’s tasty, nutritious, and versatile. It’s packed with vitamins and minerals and it’s low in calories, which means it’s a fantastic addition to nearly every diet.
Admittedly, I was a little late to the kale party. I assumed it was exactly like spinach, both in taste and nutritional value, so I didn’t see a need to add another vegetable to my diet. It turns out that kale doesn’t quite taste the same as spinach—in fact, I personally prefer the taste of kale to spinach. More importantly, kale often beats spinach when it comes to nutritional content.
The hype around kale is truly well deserved. If you’re wondering why kale is good for you, read on to learn more about the health benefits of consuming this leafy green.

The Nutritional Benefits of Kale

Kale is often considered a “superfood” because it’s abundant in vitamins and minerals, says Michelle Routhenstein, who is a registered dietitian, nutritionist, and the owner of Entirely Nourished.
In one cup of raw kale, you’ll find vitamins and minerals such as:

  • Vitamin K, which is an essential nutrient for blood clotting. One cup of kale contains six times the recommended daily allowance (RDA) of vitamin K.
  • Vitamin A, which promotes good vision, healthy skin, and a strong immune system.
  • Vitamin C, which is an excellent antioxidant. Again, one cup of raw kale contains more than the RDA, which means kale’s an excellent source of vitamin C.
  • Vitamin B6, another essential vitamin. A deficit of vitamin B6 is associated with a weakened immune system, dermatitis, depression, and anemia.
  • Manganese, which is involved in bone formation and in how our bodies metabolize lipids, carbohydrates, and amino acids.
  • Copper helps the body absorb iron—and along with iron aids the body in forming red blood cells.

Kale also contains a number of antioxidants, including vitamin C and flavonoids like quercetin and kaempferol. Antioxidants are believed to prevent certain diseases associated with aging, including cancer.
Generally, the nutrients found in cruciferous vegetables like kale are associated with cancer prevention, but these studies should be taken with a grain of salt. While research suggest cruciferous vegetables can prevent cancer in certain organs, more studies are needed to figure out why this is so.
Registered dietician and nutritionist Vanessa Rissetto says that kale is also great because it contains a lot of fiber. “One cup of kale has only 36 calories, 5 grams of fiber, and 0 grams of fat,” she says. “It’s great for aiding in digestion and elimination with its high fiber content.” Fiber helps you feel fuller for longer, so it’s an excellent addition to your breakfast if you feel yourself getting hungry before lunch.
Another advantage of eating kale is that it’s a low-FODMAP food, says Routhenstein. People with irritable bowel syndrome (IBS) are often advised to eat low-FODMAP foods, which are less likely to aggravate their symptoms. “A 1-cup serving of chopped kale is low in FODMAPs and should be tolerated by most people with IBS,” Routhenstein says. “I would not recommend avoiding kale if you have IBS, unless your body is sensitive to it.”

Should I eat raw kale, or should I cook it?

Kale can be consumed in a cooked form—as kale chips and in frittatas, sautéed meals, and more—or raw in salads and smoothies. But is it better to eat raw kale or cooked kale?
It’s important to note that the above nutritional data is based on raw kale. Cooking kale can change the nutrient makeup, according to Rissetto. “Any time you heat vegetables—for example, if you boil them—you are at risk of losing nutrients,” says Rissetto.
If you have hypothyroidism, you should avoid eating raw kale, Routhenstein says. For everyone else, she suggests eating raw kale in moderation. “Raw kale is a goitrogenic vegetable, which inhibits the uptake of iodine by the thyroid gland. However, studies have shown that you need to eat excessive quantities for this to occur—about 15 cups,” she says.
There is some research that shows that cooking kale negates this effect, though. So for most people it’s fine to indulge in sautéed, roasted, or boiled kale!

Different Kinds of Kale

You’ll find that there are a number of different types of kale out there. Routhenstein says that there are about 10 kale varieties in total, with four that are the most popular and easiest to find: curly kale, Red Russian kale, Redbor kale, and lacinato kale (also known as Tuscan or dinosaur kale).
They all taste slightly different, so if you find yourself disliking one variety, try the others!
“While the textures and taste of the kale may be different, which may affect how you use each variety, the nutritional profile is pretty much the same,” says Routhenstein. “Choose the variety you enjoy most!”

Finding and Storing Kale

You can find kale at many grocery stores and farmers markets—but how can you tell if it’s fresh? Ideally, it should be bright green, says Rissetto. “The best way to tell if your kale is going bad is to look at the leaves,” Rissetto explains. “When kale begins to age, it will lose its bright green color and begin turning a yellowish color.”
Once you find kale, it’s important to store it properly to keep it from wilting too fast. “Refrigerating kale appropriately can slow the breakdown of vitamins that are highly susceptible to heat,” Routhenstein notes. “To store, keep unwashed kale in a storage bag and remove as much of the air as possible.”
Routhenstein advises that you use it within five days of storing it in the refrigerator. “As time progresses the kale becomes more wilted and bitter in flavor,” she says.

Who shouldn’t eat kale?

Kale has some impressive benefits—but is there anyone who shouldn’t eat it?
As mentioned earlier, kale is very high in vitamin K, which is involved in ensuring that your blood clots properly. People who take certain blood thinners are advised to eat a consistent amount of vitamin K, says Routhenstein. “If someone is taking warfarin or Coumadin, they should consume the same amount of kale at the same time each day so their medication can be dosed appropriately,” she explains. “For many, eating the same amount of kale at the same time of day every day may be challenging so they may opt to avoid it altogether.”
If you’re taking a blood-thinning medication, speak to your doctor before indulging in kale.

How to Incorporate Kale in Your Diet

There are a variety of ways to enjoy kale. If you’re not too sure where to start, Rissetto and Routhenstein have shared a few of their favorite kale dishes.

Kale Salad

“I like to make my salads with kale—I soft boil two eggs, add shaved parmesan, ¼ of an avocado, and use lime juice as my dressing,” says Rissetto. “The citrus has a great flavor but it also helps to break the kale down and make it not so tough.”
Routhenstein suggests you massage the destemmed part of the kale with a combination of extra virgin olive oil, lemon juice, and tahini sauce to break up the roughage.

Kale Soup

Do you want a warming, tasty meal that’s also full of vitamins? Try a hearty bowl of kale soup. Routhenstein suggests adding finely chopped kale to soup for a nutritional boost. “It pairs well with root vegetable–based soups,” she says. “Think: autumn squash, sweet potato, and butternut squash.”

Kale Chips

Kale chips are a delicious, easy snack. “My kids love to make kale chips,” says Rissetto. “We spray the kale with olive oil and bake in the oven for 20 minutes.” The chips can be sprinkled with spices for taste.

Kale Smoothies

Although some suggest adding raw kale to smoothies, others might want to avoid raw kale for the reasons mentioned earlier. But it’s totally possible to add cooked kale to your smoothies, says Routhenstein. “Boil a handful of kale for 5 to 7 minutes and toss it into a smoothie for a boost in nutrition,” she says. “It’s surprisingly mild in flavor!”
Beyond that, Routhenstein suggests you add kale to a frittata dish, swap your burger bun for blanched lacinato kale, or sauté your kale with avocado oil and mushrooms. Once you start cooking with kale, you can decide whether you want to experiment with different recipes and flavor combinations.
Kale is a delicious vegetable that’s packed with nutrients, which makes it a fantastic addition to your diet. Don’t be afraid to experiment with new kale-based dishes or to make kale a part of your favorite meals!