Tag: Featured
A mere decade ago, most people thought they only had two options when it came to menstrual hygiene: disposable pads or tampons. It was hard to imagine another way to capture and dispose of period blood.
Over the past few years, another period product has become very popular: menstrual cups. But what are menstrual cups? Why do people prefer them to pads and tampons? And how exactly do you use a menstrual cup?
HealthyWay spoke to some experts to find out all you need to know about using menstrual cups.
What is a menstrual cup?
Made from medical-grade silicone, a menstrual cup is placed inside the vagina to collect period blood. The user can empty the cup and give it a wash every few hours, reusing it every month for years.
What makes menstrual cups different to traditional tampons and pads is that it’s reusable. “In the U.S. alone, 12 billion pads and 7 billion tampons are thrown into our waterways and landfills every year,” says Amanda Wilson, the founder of VOXAPOD, a menstrual cup. The average menstruating person has periods for 38 years. That means they’ll dispose of roughly 12,000 used disposables in their lifetime, which is a huge environmental concern, Wilson adds.
Because you can reuse the same menstrual cup for roughly three to five years, depending on the brand, you cut down on waste significantly. Menstrual cups are particularly popular among the zero-waste community—that is, those who try to reuse and recycle all their waste.
People prefer menstrual cups for reasons other than eco-friendliness, too. For one, they save you money in the long-run. The first menstrual cup I had was around $25, which was roughly the same amount of money I spent on tampons and pads for a four-month period. My menstrual cup lasted five years, which means I saved a great deal of money.
Many of us have heard of toxic shock syndrome (TSS), which is often caused by tampons. With menstrual cups, you’re less likely to get TSS if you keep your cup clean, says OB-GYN Carolyn DeLucia, MD. “The risk for TSS is extremely minimal with menstrual cups. The one or two reported cases were due to wearing the menstrual cup for over 24 hours,” Wilson says.
However, there is something that puts many people off using menstrual cups: They don’t know how to use them or how to keep them clean.
How to Use a Menstrual Cup
If it’s your first time using a menstrual cup, you might feel a little intimidated. I know I was. When I saw the size of the menstrual cup, I didn’t quite know how it would fit.
The key is to fold the cup when you put it into your vagina. Once it’s inside, the cup will unfold and fit to your vagina, where it will sit and collect the blood.
Here’s the easiest way to insert a menstrual cup:
- Relax. As with inserting tampons, it’s easier when your vaginal muscles aren’t too tense!
- Wash your hands and the cup thoroughly.
- This is optional, but you might want to wet the cup or add some water-based lubricant to make it easier.
- Fold the cup so that it’s easy to insert. There are a number of different ways to do this, Wilson says. She recommends the following methods:
C-Fold: Flatten the menstrual cup and bring the two folded ends together to form a C shape, rolling it to the size of a tampon.
Punch Down Fold: Push one side of the lip of the cup into the center of the cup, folding in sides.
7 Fold: Flatten the cup and fold one corner diagonally toward the center of the cup.
VOXAPOD, Inc./Brittany Lang - Insert it. You might find it easiest to insert it while standing with one leg up on a stool or step, as you would insert a tampon, DeLucia says. When you insert it, push it toward your back. “You want to make sure the cup sits above the pubic bone, not up against the cervix,” explains Cathy Chapman, the President of Lunette North America. The cup should be inside the vagina, and the base should not be exposed.
- Once it’s in your vagina, you might want to wiggle the cup around a little until it feels more comfortable. You might dislike the feeling of the “stem” that most menstrual cups have. The stem is meant to help you grip the cup, but if it’s uncomfortable, you can always snip it with scissors to make it shorter.
While wearing a menstrual cup, you can bathe, exercise, and swim. It can also be used if you have an IUD. “It does not interfere with the IUD. You just need to be careful not to catch the IUD string with the cup when you pull it out,” notes DeLucia.
Chapman says that having penetrative sex while wearing a menstrual cup isn’t advisable. “It could dislodge the suction, and then you would have a menstrual mess on your hands,” she says. “But feel free to enjoy all the oral sex you want!”
Once you’ve worn the cup for a few hours, you might want to remove it. “Your menstrual cup should be emptied every 2 to 12 hours depending on your menstrual flow,” Wilson says. If you have a heavy flow and the cup is left in for quite some time, it might overflow and leak slightly. If your flow isn’t too heavy, it can be worn overnight.
Here are the steps for removal:
- Again, wash your hands thoroughly, and relax.
- You might want to stand with your leg on a stool or chair again, or you might want to sit on the toilet. Bear in mind that you might spill some blood as you remove the cup, so don’t stand over a bath mat (take it from someone who made this mistake!).
- Grip the base of the menstrual cup tightly and release the suction of the cup. “You can do this by slightly bearing down and then pinch the bottom of the menstrual cup to release the suction,” Chapman says. “You may need to slightly rock your cup back forth if you’ve got some really good suction going on.”
- Pull the cup out slowly.
- Empty the contents and clean the cup.
Does your cup feel stuck? Don’t panic. “Sometimes the cup can form a pretty strong suction to the vaginal wall,” DeLucia says. “The best way to deal with this is to use your finger to break the suction. Once that is accomplished, it should not be a problem to remove it,” she explains. If that doesn’t work, you can pinch the cup a little higher up and give it a gentle twist.
How to Keep Your Menstrual Cup Clean
Keeping your menstrual cup clean is essential, especially since you’ll probably want to use it for many years.
After removing it and emptying the contents, you’ll want to wash the menstrual cup with water and a little non-antibacterial soap. The DivaCup website lists cleansers that should never be used to clean a menstrual cup including antibacterial soap, hand sanitizer, and dish soap.
Make sure you rinse your cup thoroughly after washing, as putting a soapy cup in your vagina can cause an infection. Personally, I use boiling water and soap to clean the cup in between each insertion.
When your period is over, boil your menstrual cup for about twenty minutes, says Chapman. Dry it off and store it in a clean, dry place. I keep mine in a cotton drawstring bag in between cycles.
If you’re in public, cleaning a menstrual cup might be tricky. Consider bringing a water bottle into the stall with you and using water and toilet paper to clean it off. Many companies, including Lunette, make wipes and washes specifically for menstrual cups. This can be helpful in keeping the cup clean when you’re in a public setting.
Since a menstrual cup collects blood instead of absorbing it, as a pad or tampon would, you might spill some blood on your clothing, towels, or mats. Simply rinse the area with cold water as soon as you can before popping it into the laundry.
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Which menstrual cup should I buy?
If you buy a jacket online and find it doesn’t fit, you can return it. With intimate items like menstrual cups, you can’t exactly take it back, so you’ll want to do some research first to make sure the menstrual cup you buy is right for you. Here are some criteria to consider.
Material
When buying a menstrual cup, make sure it’s made of quality material. “Consumers should be attentive to the quality of materials being used on the menstrual cup they purchase,” Wilson says. “Some menstrual cups are made with compromising material that has not been tested internally on humans, such as ‘food-grade silicone,’” Wilson says.
Size
Different companies often offer different sized cups. Larger cups are intended for users with larger cervixes, usually people who’ve given birth vaginally. Smaller cups are intended for those with smaller cervixes. Different sizes can hold different amounts of blood, so if you have a heavy flow, there might be a large one suitable for you. Many websites have sizing guides to help you choose the best menstrual cup for you.
Other Benefits
Even when made from the same material and size, not all cups are the same. Some are thicker than others, making them harder to bend. Some, like VOXAPOD, have specific shapes designed to be more comfortable to wear and insert. Please keep in mind that not all menstrual cups last up to five years; lifespans may vary, so be sure to check the product information for each individual cup.
Don’t be afraid to explore your options, ask friends for recommendations, and read reviews online before buying a menstrual cup.
If you try one and it doesn’t feel right for you, don’t be put off menstrual cups altogether—try another. “Sometimes women need to find the right fit of menstrual cup, like they would a tampon or pad. So, if they try one brand shape and size, and it doesn’t work or isn’t quite right, they may need to try another,” Wilson says.
More Than Just Menstrual Cups
Of course, menstrual cups aren’t for everyone. Many people struggle to use them. “For some folks, mastering the menstrual cup can take a few tries, even a few cycles,” Chapman says. “We get it, though; some people aren’t into the ‘menstrual cup gospel’ but are ready to ditch the old-school disposables for a healthier, reusable period care solution,” she adds.
If you love the environment but hate menstrual cups, there are other eco-friendly hygiene products for you.
Sea Sponges
Want to feel like a mermaid throughout your period? Sea sponges, as in, the kind that naturally comes from the ocean, are a great alternative to tampons. They absorb blood and can be washed out and reused.
Period Panties
If you’re not a fan of inserting things into your vagina, there are options for you. Panties like THINX absorb period blood without spillage. Comfortable and absorbent, you simply need to rinse them out before placing them in the wash. They can be used by themselves or along with a cup or sponge to soak up potential spillage.
Reusable Pads
Washable, reusable pads are great if you like pads but don’t want to create unnecessary waste. As with absorbent underwear, these pads can also be used along with menstrual cups and sponges as they absorb any extra blood if there’s a leak. Lunapads is another great cloth pad company.
Whatever menstrual product you choose, make sure that you practice hygiene to prevent TSS and any other infections. Many companies will provide you with care instructions for their products. These instructions should be followed to ensure that your products last and stay clean.
It’s comforting to know that period products like disposable pads and tampons are not our only options anymore. Don’t be embarrassed or nervous about experimenting with different products, like menstrual cups, until you find the one that makes menstruation more comfortable and convenient for you.
Vacations are supposed to be just that: a vacation—from daily stress, from daily anxiety, from daily life. But let’s be honest, getting to the actual relaxation part can be just the opposite: both entirely stressful and fraught with travel anxiety.
Inevitably, when it comes to travel snafus, anything that can go wrong will go wrong. It’s not enough that your Uber Pool is stuck in traffic. Once you get to the airport, TSA seems to constantly be changing its rules (Laptop in or out: Which one is it?). Then there are flight delays, dealing with your fear of flying, and, ultimately, stepping off the plane—and into someplace new.
When we look at the big picture, actually enjoying a vacation takes quite a bit of work, especially if you’re already working to overcome a substantial amount of travel anxiety.
In the 2015 study “Exploring the Fear of Travel” published in the International Journal of Scientific Management and Tourism, researchers wrote, “Although millions of people travel from one to another point of the globe in quest of other landscapes, customs and cultures, there are many others who are restrained due to psychological impediments. Leisure travel is for them a real nightmare.”
In some scenarios, travelers might not even know they suffer from travel anxiety. “While travel anxiety isn’t actually a diagnosis, situational phobias are,” says Heidi McBain, a licensed professional counselor and therapist, and author of Life Transitions: Personal Stories of Hope Through Life’s Most Difficult Challenges and Changes. “These phobias can include fear of airplanes, fear of enclosed spaces, or other anxieties relating to travel.”
If this sounds like you, rest assured you are not alone. Travel anxiety is something that many Americans struggle with. (A 2015 survey from The Economist and YouGov showed that about 15 percent of Americans are afraid of flying.) The good news is is that there are steps you can take to minimize travel anxiety, which can get you on the road to a relaxing vacation a whole lot sooner.
What is travel anxiety?
The cause of travel anxiety can be difficult to determine, but it’s typically related to some other form of anxiety. Unlike other forms of anxiety, though, travel anxiety can be triggered by anything related to any aspect of traveling: from worrying about getting to the airport to not wanting to leave your comfort zone or an actual fear of flying itself.
“Anxiety is fear of the future and the possibility of something negative happening,” explains McBain. “A delayed flight, an oversold plane, a long line at check-in, and a host of other possible scenarios may trigger stress in certain people.”
[pullquote align=”center”]“Leisure travel is for them a real nightmare.”[/pullquote]
Additionally, according to McBain, travel anxiety can be something learned from family members who suffer from it, or it can develop because of negative experiences with flying in the past, or from something someone saw on TV or in a movie.
Travel anxiety is not necessarily irrational. “Travel can be stressful whether it’s a one-night trip with a nonstop flight or a month-long trek through Europe,” says Anna Thelen, a travel consultant with Dream Come True Vacations. “There’s always this feeling of the unknown and helplessness when it comes to relying on airlines, transportation, [and] the kindness of strangers.”
Interestingly, if your travel anxiety doesn’t present as typical anxiety does, you might not even know that it’s something you struggle with.
Signs of Travel Anxiety
Anxiety in daily life is normal and we all deal with a certain amount of it. If you’re wondering if you have travel anxiety, look out for these common symptoms. (But to know whether or not it is something more than naturally occurring worries, speak to a professional who can help you with a diagnosis and treatment plan.)
“Physical symptoms of anxiety are fight-or-flight responses. They are natural responses to stressors,” says Tania Elliott, MD, Chief Medical Officer of preventative health company EHE. “[These] physical symptoms include increased heart rate, sweating, trembling, and high blood pressure.”
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To determine how problematic your travel anxiety is, note if there is immediate fear or fear that is out of proportion with reality, which can result in active avoidance according to McBain.
Becoming aware of whether or not you have travel anxiety is a great first step. But the goal then should be to minimize it so that the overall vacation experience doesn’t become a negative association.
Luckily, there are several practical things that travelers can do before and during a trip that can help to lessen the stress associated with travel anxiety.
How to Overcome Travel Anxiety: Plan Before the Plane
“For many people, the more experience they have with travel, the overall less anxiety [they] feel,” says Thelen. Planning ahead is key when it comes to trying to minimize the anxiety, she says.
Learning about your destination, airline, resort, and airport ahead of time is one of the best ways to stay calm. Thelen recommends sharing your itinerary with friends and family as well as keeping both electronic and paper backups of all important documents. Additionally, look up all the information for nearby hospitals and embassies in case of illness or emergency.
One of the best ways to overcome your anxiety before traveling is by purchasing travel insurance. This may give you peace of mind, knowing that both your health and travel investment are protected.
Still feeling anxious? “I also like to play a game of What If? where I discuss all the potentials that could go wrong during the trip and have a plan for how to work through for fix those problems before they happen,” Thelen shares.
Another option is to consider using a travel agent. Travel agents take a lot of the planning legwork out of the vacation, meaning you have fewer opportunities to fret over every little choice. Plus, should anything go wrong, you’ll have a professional back home whom you can contact to help you solve any issue.
How to Overcome Travel Anxiety When You’re En Route
As for dealing with anxiety that comes with being on the plane itself, Elliott recommends her patients consider guided meditation. She points them to the HeadSpace app; their short, guided meditations are ideal for when you’re feeling anxious out in public.
“The fight-or-flight response is how the body reacts when it senses a predator. It results in a lot of pent-up energy,” says Elliott. “Walk it off. Stand up. Do a mini sun-salutation, if you will.” Elliott stresses the importance of opening up your body when you feel anxious, rather than shrinking in.
Her most-recommended breathing technique for helping to overcome travel anxiety is called alternate nostril breathing. Place one thumb on one nostril and your ring finger on the other. Push in with your thumb, and breathe in, then alternate and do the same with the other nostril. Do this for 30 seconds, she says, and make sure that your exhale is twice as long as your inhale.
Don’t forget to take care of yourself in other ways, too. “When you’re on an airplane, one of the things you can do is get a good night sleep before. Stay hydrated as well. If you feel crummy during travel, it will trigger anxiety,” says Elliott.
Finally, if the fear of flying is still holding you back, you might be calmed by some cold, hard statistics. As you go through the motions of flying, quell your worries with the fact that 2.5 million passengers fly in and out of American airports every single day. Air travel is also supremely safe. David Ropeik, a risk communication instructor at Harvard University, says your odds of dying in a car accident are about 1 in 5,000 while the odds of dying in a plane crash are about 1 in 11 million.
You’re more likely to be struck by lightning in your lifetime with a 1 in 13,000 chance, and you hardly ever hear stories about that. It seems that we hear about plane crashes so often because they are so rare. Trying to remind yourself of these safety statistics while traveling can definitely help you stay calm.
Dealing With Travel Anxiety on Vacation
Hopefully once you reach your destination, the travel anxiety wears off and you’re able to relax and enjoy a beautiful vacation. Still, many people find that the constant periods of transition during a travel experience cause anxiety.
“Most people experience anxiety right before they leave for a trip and right when they get there. Transitions are difficult,” Elliott says. She recommends trying as best you can to be present and in the moment.
Her best advice? Make it a cellphone-free trip. “Disconnect from technology and immerse yourself in your surroundings,” she says. “This is a [linkbuilder id=”6580″ text=”life hack”] that I try to do when I’m on vacation. I put my phone in the safe. The first six hours I feel the technology withdrawal, but after that I find myself feeling totally free.”
Understanding Travel Anxiety Post-Vacation
Ideally, tackling your travel anxiety before you leave and while you’re on vacation will show you that your fears are unfounded—and it might just motivate you to travel again in the future. Not feeling so sure? There are a few things you can do after a trip in order to debrief and learn from the past so that the next time around the idea of travel is less daunting.
Give yourself some downtime before you return to work and your everyday life if possible. McBain suggests using this time to reflect on what went well and what didn’t. Journaling is a great way to take note of how you felt during each stage of the trip to see what changes you would make in the future.
[pullquote align=”center”]“The fight-or-flight response is how the body reacts when it senses a predator. It results in a lot of pent-up energy. Walk it off. Stand up. Do a mini sun-salutation, if you will.”
—Tania Elliott, MD[/pullquote]
“Take stock of the trip,” says Thelen. “Note anything that went wrong, or that you would improve on the next one and take note of that.” For example, if you find that you became anxious while checking in for a flight because you couldn’t locate all of your documents, make a note of that. Before your next trip, make sure to have everything you need for check-in printed and in an easy-to-access spot.
“I also like to keep a master packing list,” Thelen says. “Packing lists can vary from trip to trip depending on climate, time of year, et cetera, but some things remain the same and as you go through your travels, make note of items that would have made your trip easier and add that to your master packing list.”
Overcoming Travel Anxiety: Medication and Therapy
Anxiety is a normal part of life. It is okay to feel a little bit anxious from time to time. And travel is certainly stressful, so feeling travel anxiety is not uncommon and can certainly be overcome. But how do you know when it is more than just a little bit of stress?
If the pre-planning and post-planning techniques mentioned above don’t seem to assuage your anxiety at all, that is something to take note of. If the fear of travel is so debilitating that it makes you not want to go, that is another sign to pay attention to.
“If these problems are pervasive and keeping you from seeing and doing things that you enjoy and experiencing life the way you would like, then medication may be an option that you’d like to explore with your doctor,” says McBain. “Therapy is another great place to get support for anxiety and learn new, healthier ways of coping with life stresses.”
Xanax and Ativan are common prescriptions for situational anxiety, but for those who don’t necessarily want to take medication, or whose doctors feel that prescriptions might not be right for them, try melatonin, a supplement you can get over the counter.
“I recommend adjusting to the time zone you’re flying to in advance by taking melatonin a few days beforehand,” says Elliott. This allows the melatonin to be most effective in flight and allows travelers to adjust more quickly once they land.
And always remember that you are not alone in dealing with travel anxiety. Talking to someone is incredibly effective and can go a long way in determining what is the right method for you.
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In theory, going into Sephora to shop for skincare products should be a whole lot of fun: The masks! The moisturizers! The facial mists! But when you actually step foot inside, seeing all those products can be seriously overwhelming. Where the heck are you supposed to begin?
Knowing your skin type is a crucial first step. Why? “It’s important to know your skin type in order to choose the most effective skincare products and in-office treatments to promote skin wellness and slow aging,” says licensed esthetician Kimberly Bates.
Keep reading to learn exactly how to figure out your skin type and put together a regimen targeted to your specific skin type and concerns.
How to Determine Your Skin Type
Not totally sure what skin type you have? The next time you cleanse your face, don’t apply any further products (even moisturizer!). Check out how your skin looks and feels about an hour later, then compare your skin’s feel and appearance to these common signs that can help you figure out whether you have oily, dry, combination, or “normal” skin.
Oily Skin
One of the biggest signifiers of oily skin is large pore size as well as an especially shiny T-zone (the part of your face that includes your forehead, nose, and chin), says Bates.
“Another giveaway [of oily skin] is grease residue that builds on [the] skin’s surface during the day and easily transfers to anything pressed against the face, whether it’s a blotting tissue or your smartphone,” says Sonya Dakar, celebrity esthetician.
Dry Skin
The telltale signs of dry skin are tightness or itchiness. “You may also notice rough patches, flaking, or even cracking and bleeding,” says Dakar. Those with dry skin often experience peeling around their noses, says Jennifer Holman, MD, a board-certified dermatologist.
If your skin feels tight and uncomfortable after cleansing, then you probably have dry skin, says Bates.
Combination Skin
Are you a little oily here and a little dry there? Then you might have combination skin. “Typical signs of combination skin would be an oily T-zone with possibly dry skin elsewhere,” says Bates. “However, the oily regions can be around the hairline on the forehead only.”
Normal Skin
The word “normal” is kind of a misnomer because having oily or dry skin doesn’t mean you’re not normal! In the parlance of skincare, “normal” skin just means you don’t have any recurring, stand-out issues. “Your skin can be classified as normal if it isn’t particularly oily or dry and if anti-aging, acne, and sensitivity aren’t concerns on your radar—in other words, the skin type all of us wish we had,” says Dakar.
What determines your skin type?
Your skin type is determined by your genetics to some degree. For instance, if your dad had acne, then you might have him to thank for your own breakout woes, says Dakar. If your mom’s always complaining about having a flaky nose, she might be to blame for your dry skin!
Hormones affect your skin type, too. “When you are on your period, your skin may experience breakouts, causing you to think your skin is oily,” says Dakar. “But once your period is over, the breakouts [might] clear right up and your skin can become flaky.” Your skin might even change seasonally depending on how much, or little, moisture is in the air. You might notice oilier skin in the summer and drier skin in the winter, says Dakar.
Lifestyle factors like smoking, stress, and how well (or poorly) you sleep also play a role in how your skin appears, says Tori Burns, a certified physician’s assistant.
Using the wrong products can exacerbate your skin issues, says Holman. If you’re piling on retinoids for wrinkles, this can cause peeling and make dry skin worse, says Holman.
Plus, there’s nothing we can do to stop aging, and you can expect your skin to change in appearance and texture over time due to aging as well, adds Holman.
The Best Skincare Routine for Every Skin Type
Now that you know which skin type you have, it’s time to put together the best skincare routine for you.
The Best Skincare Routine for Oily Skin
“Although drying out [oily] skin feels logical, it’s not,” says Dakar. “You should avoid using stripping and dehydrating products with sulfates—particularly sodium laureth sulfate, sodium lauryl sulfate, and ammonium laureth sulfate—foaming agents that leave skin feeling refreshingly clean after immediate use but that stimulate oil glands to produce more oil in the long run to overcompensate for the sudden shock of dryness.”
Dakar likes treating oily skin with oil to balance it. “It may sound crazy, but feeding [oily] skin a healthy oil like omega-rich flaxseed oil sends your skin a message that it does not need to produce any extra oil on its own,” she says.
Bates recommends looking for oil-free moisturizers and sunscreens to avoid excess greasiness. Retinol is a great ingredient to use when you have oily skin, says Burns. It increases cell turnover, getting rid of dead skin cell buildup in your pores, which can lead to acne.
The Best Skincare Routine for Dry Skin
Steer clear of foaming cleansers, which will be too stripping for your dry skin, and stick to oil cleansers instead, says Bates. Dakar is a fan of cleansing oils for dry skin, too. “Cleansing oils will melt away makeup and dirt while leaving skin very soft and hydrated,” she says, adding that you should wash your face with lukewarm water because hot water is dehydrating.
Moisturizer is key to maintaining a healthy skin barrier, says Bates. (Your skin barrier keeps moisture in and irritants out.) Dakar suggests looking for ingredients like resveratrol, grapeseed oil, and antioxidants. “Caring for dry skin may be as simple as eliminating harsh environmental factors or kicking an old habit to the curb,” says Dakar. “Being exposed to dry air regularly and spending time in the sun without protection can cause skin to dry out. Bad habits including smoking or poor hydration are surefire contributors to dry or itchy skin.”
The Best Skincare Routine for Combination Skin
Use a gentle cleanser (so as not to over-strip your dry areas), says Bates. You may want to use two separate moisturizers: a more emollient one for your dry areas and an oil-free one for your oily regions, says Bates. Burns points out that applying two moisturizers isn’t always the most feasible option, so if you don’t think you’ll have time to commit to that, know that it may take some trial and error to find the one moisturizer that works for your entire face.
Use an oil-free sunscreen and exfoliate your oily areas once or twice a week with a salicylic acid scrub, says Bates. Studies have shown that salicylic acid is effective at minimizing acne, a common skin concern for those with combination skin.
The Best Skincare Routine for Normal Skin
When you’re not too oily and not too dry, focus on cleansing and moisturizing well. You can pick whatever cleanser you like (lucky!). As far as moisturizer goes, Bates likes hyaluronic acid. “It’s the molecule responsible for skin hydration,” she says. “At age 20, we start to lose our ability to synthesize our own hyaluronic acid. By age 50, we have lost 50 percent of the capability to produce this molecule.”
Because you’re not dealing with any major issues, make protecting your skin from sun damage and environmental stressors a priority. Bates recommends wearing broad-spectrum sunscreen and an antioxidant serum daily. She also suggests using an eye cream for hydration and a retinol product at night to promote cell turnover and improve wrinkles.
Common Skin Concerns and How to Deal
Beyond your skin type, there are concerns that lots of us deal with on the regular. No matter what your skin type is, you can experience all of these skin concerns, meaning having dry, acne-prone skin or dehydrated, oily skin is completely possible.
Sensitive Skin
“Sensitive skin refers to a range of conditions, from genetic ailments, such as rosacea and eczema, to reactive skin and skin that’s been sensitized due to medication or harsh products and treatments,” says Dakar. If you have a reaction and notice itchiness or a rash, this could be sensitivity to an ingredient, like retinol, or a treatment, like a chemical peel.
If you’re not sure what’s causing your sensitivity, you may need to take an elimination approach, says Burns. Try one product at a time until you figure out what’s bothering your skin, she suggests.
The Best Skincare Products for Sensitive Skin
“A good regimen [for sensitive skin] includes a gentle detergent-free cleaner,” says Dakar. Strengthen your skin by using a skin barrier–repairing moisturizer, says Bates. Stay away from products with fragrance, says Bates, since this can be irritating, and don’t forget to wear sunscreen daily.
Dehydrated Skin
Dehydrated skin is not the same as dry skin! Your skin will get dehydrated when there’s a lack of water in the top layer of your skin, says Bates. This is a problem because, as she explains, “When skin is dehydrated, often times it will produce more oil to make up for the missing water, which can cause breakouts and irritation.”.
You can also have skin dehydration and oily skin, says Holman. This can occur when you’re using too many products that strip your skin of oil, which then causes your body to pump out more oil.
The Best Skincare Products for Dehydrated Skin
Dakar suggests feeding your face with a good facial oil and a particle-free gel exfoliator to dissolve the top layer of dead skin without over-stripping your complexion. Bates says a hyaluronic acid serum is another good product pick. “Hyaluronic acid is often referred to as a drink of water for the skin,” she says.
Acne-Prone Skin
Acne doesn’t discriminate. While it’s often associated with oily skin (too much oil is a cause of acne), any skin type—even dry skin—can be prone to acne. “Acne is caused when the follicles in your skin get clogged, so an overproduction of oil is not the only culprit,” says Burns. “Dirt, dead skin cells, and makeup can also clog pores.”
Plus, your skin gets drier as you age, but hormonal changes, like menstruation and menopause, could still be causing you to experience acne, says Dakar.
The Best Skincare Products for Acne-Prone Skin
If you have oily skin, you likely experience acne, so continue with your regular skincare regimen. If you have dry skin and acne, use a gentle exfoliator to cleanse your pores. Dakar likes lactic acid because it’s gentle yet clarifying. Bates suggests using a soothing cleanser and Dakar recommends spot treating acne-prone areas so that you don’t dry out your entire face.
Aging Skin
We all get older–no shame in the game! But as you age, you might notice new skin concerns popping up. Collagen and elastin (two building blocks of skin) are produced less and less as you get older, says Bates. “When we’re young, fat in the face is evenly distributed, with some pockets here and there that plump up the forehead, temples, cheeks, and areas around the eyes and mouth,” says Dakar. “With age, that fat loses volume, clumps up, and shifts downward, so features that were formerly round may sink, and skin that was smooth and tight gets loose and sags.”
While we’re all for embracing wrinkles with grace—they’re a sign of a well-lived life, after all—if you want to address some of these changes, there’s nothing wrong with that either.
The Best Skincare Products for Aging Skin
If you only have time to use two skincare products to address signs of aging, let them be sunscreen and a retinol, says Burns. The sun is the number one cause of premature aging, says Holman, which is why SPF is crucial. And according to a study published in JAMA Dermatology, retinol significantly improves the look of wrinkles.
Time for one or two more products? Burns says an antioxidant serum will help protect you against environmental aggressors that cause aging. Vitamin C is a popular antioxidant that is readily available in skincare products. Studies have shown that vitamin C protects against photoaging and even boosts collagen production. Meanwhile, Dakar likes eye cream. “Our first signs of aging happen around our eye area where we have no oil glands, so eye cream is your best friend.”
Confession: I’m responsible for FOMO. I carefully curate my social posts to show postcard-worthy pics of my adventures around the world, share only 100-percent positive status updates about my career, and make my relationship with my boyfriend look as romantic as Jack and Rose. My IRL friends tell me that they wish their lives were more like mine.
While I strive to live my best life with sincerity, the show I put on social media is far from reality. My followers aren’t seeing me scrimp for months to save up for travel, regularly spend 12 hours or more each day working in front of my computer, or have a yet another argument with my partner about who’s on dish duty. Posting about that very real side of my life would definitely not induce a fear of missing out—but it’s just not the image I, or most people on social media, want to share publicly. And the fact is, I experience FOMO just as much as my followers do, and it sucks.
What is FOMO?
FOMO is a real thing—not just some funny millennial acronym we throw around behind a hashtag. It makes you feel left behind, like everyone else is on vacation while you’re stuck at the office, or getting a diamond ring on their finger while you’re still playing the online dating game, or buying beautiful homes while you’re struggling to pay rent. And the result isn’t just feeling sorta down in the dumps—FOMO drains happiness and can kill your own self-image.
“FOMO is something that’s very real,” explains Colleen Mullen, PsyD, LMFT, at Coaching Through Chaos. “It’s not a diagnosis, but it’s the anxiety people get about missing out on some exciting, interesting event, and it locks people into their social media.”
Social media isn’t going away anytime soon—leaving you vulnerable to scrolling through FOMO-inducing posts and pics at the worst possible moments. However, there are ways to turn FOMO into JOMO (the joy of missing out, of course), allowing you to find joy—bliss, even!—in the experiences you aren’t having, and gaining a newfound appreciation for your life. Think of it as the modern-day equivalent of turning that frown upside-down.
Here’s why you should start acknowledging this consequence of social media, and how to get over it—STAT!
Here’s how to know if you’re feeling FOMO.
FOMO can be an elusive state. One minute, you’re happily scrolling through Instagram, double-tapping on pics of kittens and beaches, and the next, you’re questioning every choice you’ve ever made in your life. WTF just happened?
You’re probably experiencing anxiety about what you’re missing out on and finding it difficult or impossible to see the beauty of your own life, says Mullen.
[pullquote align=”center”]“FOMO is something that’s very real. It’s not a diagnosis, but it’s the anxiety people get about missing out on some exciting, interesting event.”
—Colleen Mullen, PsyD, LMFT[/pullquote]
Signs you’ve been struck with a nasty case of FOMO include constantly checking your social media, an inability to focus, feeling bad as you scroll through your feed, and always wishing you were somewhere else.
“When you have FOMO, you might notice that you’re doing things just to keep up with everyone else, rather than pursuing activities you’re genuinely interested in,” she adds.
At worst, you might even start to feel like you’re missing out on some of the low points of life. Worried that your #saddesklunch just isn’t as sad as the others on the ‘gram? Blame FOMO!
This is your brain on FOMO.
Do a Google image search of, say, weddings, and you probably won’t feel like you’re missing out. These stock images don’t elicit the same deep feelings of missing out that you might experience if you see a series of photos of your friends and acquaintances in their bridal best.
What’s at the root of FOMO?
Of this example, Mullen explains, “We know that weddings take place in a general sense, so if you see stock photos with models, you don’t have that same longing. You might be able to look at 100 bridal magazines and not get FOMO, but seeing two or three girlfriends posting pictures of their wedding dresses might cause you to collapse. FOMO relates back to that personal connection.”.
FOMO hits everyone a bit differently. You might be feeling really down when you see pics of a friend from college on yet another vacation, whereas your bestie is cheering her on.
How often we experience FOMO has to do with how susceptible we are to these negative feelings.
“If you’re confident, you probably won’t have a lot of FOMO, but if you’re insecure, seeing fun things continue on without you can make you feel like you’re not good enough,” explains Mullen.
FOMO can impact your health.
Seeing #FOMO on status updates makes it seem like some trivial issue that’s as easy to write off as #YOLO. But fear of missing out can have a big impact on our mental health and increase the likelihood of being addicted to social media (another very real thing).
FOMO has a dual nature: It’s both ubiquitous and tough to pin down with exact science. Researchers have found that FOMO affects as many as 70 percent of adult millennials. FOMO is prevalent before adulthood too: Adolescents who feel an intense desire to be popular spend more time on Facebook, which in turn increases their feelings of FOMO and stress.
[pullquote align=”center”]Researchers have found that FOMO affects as many as 70 percent of adult millennials.[/pullquote]
Fear of missing out also has a negative impact on our emotional wellbeing. People with high levels of FOMO are more likely to experience worse moods, feel less competent and autonomous, and experience overall lower levels of life satisfaction.
Worse yet, the more FOMO we feel from social media, the more time we tend to spend scrolling.
“It can have serious repercussions on mental health, leaving you with feelings of shame, low self-esteem, and anxiety,” Mullen says of FOMO.
While more research has yet to be done, one thing’s clear: The relationship between social media and FOMO is not doing us any favors.
FOMO can even affect your career.
Careers already cause anxiety—we’re all worried about our next promotion, accomplishing everything on our to-do lists, making great impressions with our bosses and colleagues, and achieving our work-related dreams. But add in the fact that FOMO happens when you see your friends and other connections crushing it at the office, and career anxiety starts to compound.
“FOMO can cause a person to jump around a lot, career-wise,” says Mullen.
You might notice your LinkedIn contacts racking up more positions to add to their digital resumes, so you start to believe you should be job-hopping, as well. The result might mean a shiny new position—or an unfortunate break-up with a job that actually had a lot of promise. Or, it could make you question your decision to go into your field altogether.
“Fear of missing out can make you feel like you’re not good enough, especially if you’re seeing people climb up the corporate ladder and you haven’t yet made those strides,” she says.
The inability to pay attention to what’s going well in your own career could make you miss out on opportunities that are right under your nose.
FOMO can be your bank account’s biggest enemy.
Keeping up with the digital Joneses gets expensive. Just take a look at one 20-something woman who went into financial ruin trying to become Insta-famous. Even small, photogenic luxuries, like fancy coffees and pedicures, add up quickly.
“Trying to buy expensive handbags and other items you see on social media causes some people to spend money they don’t have and go into debt they can’t afford,” says Mullen.
[pullquote align=”center”]“You’ll see improvements within 48 hours of avoiding social media. You’ll notice you’re not as edgy, and that you can begin to make decisions based on what you really want in life.”
—Colleen Mullen, PsyD, LMFT[/pullquote]
If you think your wallet’s resistant to FOMO, you might be in for a surprise. A survey from CreditKarma found that 40 percent of millennials have gone into debt trying to keep up with their pals. Fear of missing out makes around 1 in 4 people uncomfortable turning down costly events, meals out, and other activities. And nearly 73 percent hide the FOMO-related spending they can’t afford from their friends.
And guess what? That money you’re spending out of fear of missing out on a music festival, luxurious vacation, or designer outfit is cash you can’t spend on hobbies or activities that actually interest you. You end up missing out on your own life, and that’s legitimately scary.
FOMO stresses relationships.
FOMO can creep into your face-to-face relationships in ways you might not expect. In striving to achieve perfection in your family relationships, friendships, and romantic life, you miss out on the joy of the present moment and building deep connections with others.
“In your intimate relationships, you might feel like the grass is always greener somewhere else,” says Mullen. “You end up picking at small things in a decent relationship, especially when all you’re seeing online is the best parts of everyone else’s relationships, not the realities.”
FOMO can also take a toll on your friendships. It might make you feel the need to pursue entry into “cooler” groups, neglecting your existing pals in the process.
“You can get catty when you have FOMO, and it can cause people to use each other to get into certain circles,” says Mullen.
As for your family life, FOMO can make you feel like you’re not a good enough sibling, mom, daughter, aunt, and so on. You might stop sharing your home life online altogether if you don’t feel like it looks as put together as others’, potentially causing isolation, warns Mullen.
“You end up carrying shame about the life you’re living, even though it’s probably a fine life,” she says.
How to Overcome FOMO: Turn your FOMO into JOMO.
Ever experience that feeling of relief (and maybe some guilt) when you bail on what sounds like a fun event just because you needed some alone time? There are ways to experience that JOMO (that is, joy of missing out) every time you start to feel a pang of FOMO.
The best thing you can do to give FOMO the boot is to take a break from social media, says Mullen. “A 30-day social media fast is actually a very trendy thing to do anyway, so no one will be shocked if you announce that you’re taking a break,” she says. “The time away will help you learn that it doesn’t have to control you, and you’ll experience less anxiety.”
Can’t bear to stop posting status updates for a full month? We get it—even just two days away from social screen time can give you a recharge, says Mullen.
“You’ll see improvements within 48 hours of avoiding social media. You’ll notice you’re not as edgy, and that you can begin to make decisions based on what you really want in life,” she says.
When your fast is over, rebuild your relationship with your smartphone in a healthy way. Don’t let the urge to post every little thing you’re doing (or scope out what everyone else is up to) interrupt meaningful moments in your life.
“When you go to events—whether that’s a sports game, a party, a charity event, whatever—leave your mobile phone in your pocket or your purse. Everyone’s so concerned with taking the perfect picture, but what really matters is experiencing life as it happens,” Mullen advises.
[pullquote align=”center”]If certain topics, like fashion or travel, induce your FOMO, limit the time you spend following that content.[/pullquote]
You might find that the content posted by one or two people on your friends list is responsible for triggering the majority of your FOMO. Mute them or unfollow them to maintain otherwise good vibes you might have when you’re scrolling through your feed. If certain topics, like fashion or travel, induce your FOMO, limit the time you spend following that content.
Finally, practicing gratitude can go a long way toward helping you appreciate the life you have right now. Researchers have found that people who regularly journal about things for which they’re grateful or write a letter of gratitude to a loved one experience surges in happiness and optimism.
Try jotting down five small things you appreciate each day—they can include anything from a tasty lunch and sunshine to a major achievement or relationship milestone. That will work wonders to keep your FOMO at bay.
And, if those woes about missing out on some big event start to creep back into your mind, you’ll have a record of the even more amazing things you were up to in the meantime—and see your own life as the covetable adventure that it already is.
When it comes to finding the right food philosophy for you, there are countless things to consider. Are you trying to lose weight? Fuel an intense athletic training program? Manage a chronic condition? Save the planet? Or maybe you’re just trying to look and feel your best. (And who isn’t?) What you eat to help achieve those goals is a deeply personal decision that requires careful thought.
As if that weren’t complicated enough, there are also hundreds of trendy food philosophies out there, each of which comes with its own distinctive set of rules, prohibited foods, eating plans, and purported health benefits. There’s just so much information to take in—let alone put into practice. Why isn’t there just an objective, easy-to-follow guide that lays everything out in one place?
Lucky for you, there is—and it’s right here. We worked with registered dietitian Allison Dostal Webster, PhD, associate director of nutrition communications at the International Food Information Council Foundation, to delve into the ins and outs of today’s most popular food philosophies, from paleo and ketogenic diets to flexitarianism and veganism. Here’s what you need to know about nine trendy diet plans.
The Food Philosophies
Ketogenic Diet
The short version:
This high-fat, moderate-protein, extremely low-carb diet is meant to cause the body to rely on fat for fuel.
A closer look:
“There are different iterations of the ketogenic diet, but generally about 80 percent of your calories will come from fat, 10 to 15 percent of calories come from protein sources, and about 5 percent of calories come from your carb intake,” says Webster. Eating this way is intended to put your body into a state of ketosis, during which your body converts fat into ketones that can be used as energy.
The goals:
Primarily weight loss, but the ketogenic diet has also been shown to be effective at reducing seizures and in treating other neurological illnesses.
Similar to:
The paleo diet, which is less rigid about carb sources
Be aware:
“There are certain side effects people usually run into during their first days on the ketogenic diet, known as the ‘keto flu.’ As you convert from getting your energy from carbohydrates to fat, you might experience nausea, headache, and fatigue,” explains Webster. “You might also not get enough vitamins, nutrients, and fiber when you’re on the ketogenic diet.”
[related article_ids=1005797]
Whole30
The short version:
This elimination diet involves cutting large groups of foods for a 30-day “nutrition reset.”
A closer look:
Whole30 eliminates a large range of foods—including dairy, legumes, grains, alcohol, added sugar, carrageenan, MSG, sulfites, and junk food—for a month. “The focus is eating meat, eggs, fruits, veggies, and that’s pretty much it,” says Webster. “Healthy fats, like avocado, are also allowed.”
[pullquote align=”center”]“Diets with lots of rules and restrictions … can be triggering for people who have a history of disordered eating.”
—Allison Dostal Webster, PhD[/pullquote]
After the 30 days are up, Whole30 switches to a gradual reintroduction phase, during which you’ll start eating previously eliminated foods one at a time to see how your body responds. “If you drink milk and feel crummy, you might realize you have a sensitivity to lactose,” explains Webster.
The goals:
Weight loss, improved nutrition, disease management, and an increase in body awareness
Similar to:
The paleo diet, but with some differences in allowed foods
Be aware:
“Diets with lots of rules and restrictions, like Whole30, can be triggering for people who have a history of disordered eating. Giving a reason to be restrictive can push people back into old ways of thinking, which can be damaging,” says Webster.
Paleo Diet
The short version:
The paleo diet only allows foods that our ancestors could hunt or gather thousands of years ago.
A closer look:
“The theory behind the paleo diet is that our bodies are not evolutionarily adapted to eating things like processed grains and sugars and that they can cause all kinds of bad symptoms in the body,” says Webster.
The paleo diet emphasizes grass-fed meat, wild-caught fish, eggs, vegetables, certain oils, and getting carbs from sweet potatoes and some starchy veggies. “Almost anything you can buy in a package off the store shelf is out of bounds for paleo,” says Webster.
The goals:
A healthy lifestyle, weight loss, disease management, and community—“This diet has a huge online community, so it can be rewarding for people who belong,” says Webster.
Similar to:
Other low-carb diets, like Whole30 and the ketogenic diet
Be aware:
The cost of going paleo can put this food philosophy out of reach for many people. “Grass-fed meat and wild-caught fish can be much more expensive than the conventional versions, if they’re even available at your [linkbuilder id=”6472″ text=”grocery store”],” warns Webster.
Atkins Diet
The short version:
The commercialized weight-loss diet restricts carbs and sugar and encourages consumption of fat and protein.
A closer look:
This low-carb diet takes a four-phase approach to weight loss based on the idea of “net carbs.” “The Atkins diet has more math than other food philosophies. You take into account the amount of fiber you might get from a source of carbohydrates and subtract that number from the amount of carbs to get your net carb value,” explains Webster.
The first phase is the most restrictive part, during which adherents are limited to about 20 grams of net carbs (“roughly what you get in a piece of bread,” says Webster). After the first two weeks, you slowly start reintroducing healthier carbs, some fruits, high-fiber vegetables, and other healthful foods as you get closer to your weight-loss goals.
The goals:
Weight loss and possibly reducing the risk for type 2 diabetes
Similar to:
The ketogenic diet, but with Atkins-branded products [linkbuilder id=”6476″ text=”on grocery store shelves”]
[pullquote align=”center”]“People following restrictive, low-carb eating plans will probably see weight loss at the beginning, but it’s not sustainable over time. You’re likely to regain that weight as you start introducing carbs back into your diet.”
—Allison Dostal Webster, PhD[/pullquote]
Be aware:
“While not unique to the Atkins diet, people following restrictive, low-carb eating plans will probably see weight loss at the beginning, but it’s not sustainable over time. You’re likely to regain that weight as you start introducing carbs back into your diet,” cautions Webster. “Really restrictive diets aren’t suitable for women who are pregnant or breastfeeding, either.”
Mediterranean Diet
The short version:
This mostly plant-based diet with an emphasis on healthy fats has proven benefits for the cardiovascular system.
A closer look:
Unlike other food philosophies, the Mediterranean diet is sustainable for the long term, says Webster. Followers eat loads of plant-based foods (like fruits and veggies, whole grains, nuts, and legumes), swap out butter for healthier fats (especially olive oil), and try to season their foods with herbs and spices rather than salt. Seafood and poultry make an appearance on plates a couple of times a week, while red meat is generally eaten only a few times per month.
“Part of the Mediterranean diet plan is also that meals should be enjoyed with friends and family as much as possible, and drinking a moderate amount of red wine is encouraged,” says Webster.
The goals:
Health and longevity
Similar to:
The DASH diet, but without specific sodium restrictions
Be aware:
“There are very few warnings about this diet. However, people with dietary restrictions, such as gluten intolerance, would not be able to consume whole grains with gluten, which are part of the Mediterranean diet,” says Webster.
DASH Diet
The short version:
This diet was designed to reduce high blood pressure by reducing sodium intake.
A closer look:
The food philosophy behind the DASH diet can be found right in its name, which stands for Dietary Approaches to Stop Hypertension. “It was designed several decades ago with the intended goal of helping treat or prevent high blood pressure associated with high sodium intake,” explains Webster.
The DASH diet cuts sodium levels down to federal guidelines: 2,300 milligrams per day. Some adherents take it a step further, using the American Heart Association (AHA) recommendation of ideally no more than 1,500 mg of sodium daily.
High-sodium products such as canned goods, salty snacks, and some processed foods generally don’t work with this diet. Overall, though, the DASH diet isn’t very restrictive. It encourages eating whole grains, fruits, vegetables, and low-fat dairy while allowing a small amount of fats and sweets.
The goals:
Preventing or reducing high blood pressure
Similar to:
The Mediterranean diet, but with a greater focus on cardiovascular health
Be aware:
“There is some debate about whether or not the AHA’s sodium intake recommendation is too restrictive for some people—you’ll sometimes see pushback on that number,” says Webster.
Flexitarian Diet
The short version:
Just what it sounds like: vegetarianism with a bit of flexibility.
A closer look:
“The flexitarian diet is a purposeful movement away from a meat-heavy diet but isn’t quite as strict as a vegetarian diet,” says Webster. Adherents of [linkbuilder id=”6473″ text=”the flexitarian diet”] strive to eat mostly plant-based meals made up of fruits, vegetables, whole grains, nuts, and legumes. “People try to substitute meats with tofu and eggs,” says Webster.
Many people switch to this diet in an effort to reduce their environmental footprint, as animal production requires a lot more natural resources than plant foods.
The goals:
Health, weight maintenance, and environmental conservation
Similar to:
The vegetarian diet but with occasional meat and seafood
Be aware:
This is largely a healthy diet, but people will frequently ask you if you’re getting enough protein. “It’s really not too difficult to get enough protein, even if you’re not getting it from an animal. Just make sure you eat a variety of foods to cover your nutritional bases,” says Webster.
Vegan Diet
The short version:
Vegan diets prohibit all foods that come from an animal.
A closer look:
Start with the vegetarian diet, take away eggs, dairy, and honey, and you’ve got veganism. “Animal welfare is a huge reason many people decide to go vegan,” says Webster. “There’s also a good body of research showing the health benefits of following the vegan diet.”
She adds that the vegan diet has been associated with a lower body mass index, reduced risk of diabetes, lower instances of cardiovascular disease, and a potential reduction in your risk of colon cancer.
The goals:
Ethical eating, weight loss, and health
Similar to:
The vegetarian diet, but without eggs and dairy
Be aware:
“B12 is the vitamin that’s only found in animal products. So if a person is following the vegan diet for a long time, he or she might need to get a B12 shot or take supplements to keep their levels up,” says Webster.
Plant-Based Diet
The short version:
The plant-based diet is a food philosophy that encourages adherents to fill their plates with non-animal foods.
A closer look:
There are no hard and fast rules to this eating plan. Instead, it’s a dining choice in which you get most of your fuel from fruits, vegetables, whole grains, and other plants.
Adherents to the plant-based diet may still eat meat, dairy, and eggs, but they generally limit those foods to a few times a month. With this approach, “you’d be more mindful of when and how often you choose to eat animal products,” says Webster. People who follow a plant-based diet also strive to avoid processed foods.
The goals:
Health and ethical eating
Similar to:
The flexitarian diet, but with a heavier focus on plants
Be aware:
“Vegetarian, vegan, and plant-based foods aren’t always healthy. On any of these diets, you need to put in the work to eat healthfully and make sure you’re getting enough nutrients. A plate of fries, while plant-based, just won’t cut it,” says Webster.
Choosing a Food Philosophy
“If you are considering going on one of these eating plans for a specific health reason, like weight loss, and if you already have certain risk factors, such as diabetes, involving your healthcare team in your diet will be critical,” explains Webster.
[pullquote align=”center”]“Keep in mind that improving your health is a lifelong endeavor, and you need to make sure your diet and lifestyle changes are sustainable over time.”
—Allison Dostal Webster, PhD[/pullquote]
“But if you are already pretty healthy and interested in seeing if one of these food philosophies might help you lose weight or get healthier, it’s OK to strike out on your own. Just keep in mind that improving your health is a lifelong endeavor, and you need to make sure your diet and lifestyle changes are sustainable over time.”
Talk to people who keep a gratitude journal, and you’ll find a common theme: They’re all pretty grateful for the practice of gratitude journaling.
That’s no surprise. The 2000s ushered in new interest in gratitude among psychological researchers. Suddenly, departments of psychology, psychiatry, and neuroscience were all conducting studies about potential links between being thankful and overall well-being. And, indeed, some of this research suggests a link between what the scientists call gratitude interventions—including keeping a gratitude journal—and overall wellness.
The anecdotal evidence about gratitude journals is pretty convincing too. Just listen to author and lifestyle coach Suzie Carpenter.
“Gratitude journaling is something I do every day,” Carpenter tells HealthyWay. “It is an amazing tool for reconnecting with myself and my focus. It keeps me in a positive mindset and reminds me of who I am. It also [keeps] my brain from sliding down the slippery slope of not being good enough, not accomplishing enough, not being smart enough, et cetera, et cetera.”
Or what about the endorsement of Caroline Johnstone, a journaling coach and public speaker?
“Gratitude journaling changed my life,” Johnstone says. “I can’t remember who told me to try it, but I thought, ‘What the heck?’ Since I’ve journaled, I’ve become happier, found a loving relationship, put better boundaries in place, found balance, been able to deal with change more readily, and it has improved my working life, too.”
Sound good? Well, before you can enjoy the benefits of a gratitude journal, it’s important to learn just what goes into this powerful self-care practice.
What is a gratitude journal?
A gratitude journal can take many forms. It can be a cute blank Moleskine book or a diary with a lock. It can be an app on your phone. It could even be a part of your overall bullet journal. Ultimately, the best gratitude journal is one that you remember to write in regularly.
That covers the “journal” side of things, but what do we mean when we talk about “gratitude” itself? Robert Emmons, PhD, is the contemporary patron saint of gratitude interventions. He’s a psychology professor at the University of California, Davis, and author of many books and articles on how being thankful can improve lives.
From a clinical perspective, Emmons defines gratitude as “a cognitive-affective state that is typically associated with the perception that one has received a personal benefit that was not intentionally sought after, deserved, or earned, but rather because of the good intentions of another person.”
In other words, gratitude is the recognition that people are good to you, even when they don’t have to be. Expanding on that concept, you might be grateful for conditions or experiences, not just the actions of other people. You could be grateful for a sunset or a feeling or even for your own two feet. Gratitude is a healthy response to an unexpected, unearned, or even undeserved gift.
Writing in Your Gratitude Journal
So now you understand what gratitude is, but once you decide to start a gratitude journal, what do you actually put on the page? And how often do you need to make an entry to realize the benefits of gratitude journaling? How much time do you need to devote?
Relax. The first step is to remember that your gratitude journal is a gift to yourself. Don’t think of it as a burden or a responsibility. You don’t have to journal every day or every night. You can keep a daily gratitude journal, but one study actually suggests that keeping a weekly gratitude journal works even better than making more frequent entries.
Set aside 15 minutes to write in your gratitude journal. You might find it helpful to journal at the same time every week. Some journalers find it helpful to set an alarm to keep their writing on track and on time. Experiment, and see what works for you.
Now, the million-dollar question: What do you write in a gratitude journal?
Start small, maybe just three items per entry. Lots of sources suggest you write down five things you’re grateful for every time you sit down to write, but we find that it’s helpful to give yourself a little leeway. If five things occur to you, write them all down. Write down 10 things you’re grateful for if they occur to you. But when you have a hard time drumming up the gratitude, be content with just three items.
In a study of the relation between gratitude journals and health and wellness benefits (including increased energy, pleasant affect, and better sleep quality), Emmons gave study subjects these instructions on what to write on their daily journal page:
We want to focus for a moment on benefits or gifts that you have received in your life. These gifts could be simple everyday pleasures, people in your life, personal strengths or talents, moments of natural beauty, or gestures of kindness from others. We might not normally think about these things as gifts, but that is how we want you to think about them. Take a moment to really savor or relish these gifts, think about their value, and then write them down every night before going to sleep.
Oprah Winfrey keeps a gratitude journal too; she offers an example of what she wrote in her gratitude journal on Oct. 12, 1996:
- A run around Florida’s Fisher Island with a slight breeze that kept me cool.
- Eating cold melon on a bench in the sun.
- A long and hilarious chat with Gayle about her blind date with Mr. Potato Head.
- Sorbet in a cone, so sweet that I literally licked my finger.
- Maya Angelou calling to read me a new poem.
Now, you might not have a world-changing poet reading her new work to you over the phone, but if you think about it, you likely won’t have a problem coming up with three to five things that get you all warm and tingly when you think about them long enough.
What You Need to Start a Gratitude Journal
As with any new project, your journey into positive emotion starts with gathering supplies. Indulge your inner crafter, and decorate your journal with markers or colored pencils. You can print beautiful templates like this one, this one, and this one, and bind them together yourself. Or you could simply grab your favorite notebook, write “Gratitude” on the cover, and date the pages.
On the other hand, you could always just buy a pre-printed gratitude journal—there are lots of options available, ranging from charmingly simple to openly inspirational.
Author Anne Bardsley has kept gratitude journals for years, and she’s had every type of notebook you can imagine. No matter what they look like, they all work the same, she says.
“My first journal was actually an account log book,” Bardsley tells HealthyWay. “It was 4 inches wide and 15 inches long. It was blue and very sturdy. It’s covered with the kids’ stickers now. Future journal covers varied: kittens, flowers, paintings, and even stick people. I have over 40 now, saved for posterity.”
All you really need to start gratitude journaling is paper and a pen or pencil. It’s not the physical object that helps, it’s the practice of staying mindful of all the positive events in your life.
The Ongoing Benefits of Gratitude and Gratitude Journals
The science on gratitude interventions like journaling is in its infancy. While some studies show powerful emotional benefits, one major meta-analysis of the research concluded that the positive benefits of gratitude journaling are limited—and that those benefits could be due to nothing more than the placebo effect.
But the research on thankfulness is ongoing. In fact, Emmons teamed up with the Greater Good Science Center at the University of California, Berkeley, to begin a multi-year scientific project called Expanding the Science and Practice of Gratitude.
Emmons, for one, is convinced that practicing mindful gratitude is a powerful tool for emotional healing. His studies found that participants who wrote in gratitude journals were more likely to offer emotional support to others during the study period. Maybe that’s the greatest result of establishing an ongoing journaling habit: You might end up in someone else’s gratitude journal at day’s end, sparking a chain reaction that truly makes the world a better place.
It feels like every month a new study comes out telling us that drinking coffee is healthy (or not healthy), life extending (or life shortening)…and everything in between.
If you’re like most people, having a cup of coffee is a regular part of your day. So the question has likely crossed your mind: Is drinking coffee good for you or not?
As you might have guessed, the answer is complex. Coffee on its own (without cream and sugar) has many intrinsic health benefits, and for the most part, it can be incorporated easily into a healthy lifestyle.
That said, a lot of recent research has studied the negative effects drinking coffee has on our levels of cortisol, also known as the stress hormone. Does this mean coffee’s bad for you, then?
We’ve made our way through a maze of conflicting data to bring you the information you need. Below, you’ll find the information you need to develop a strategy for smart (and healthy) coffee intake and to keep coffee as part of your everyday routine.
Fitness and wellness inspiration is everywhere, being thrust at us in the form of magazines, IG accounts, and curated Pinterest boards. No one can deny its limitless supply. But when we really dial in, we start to wonder: What of this actually inspires us to be our best selves, without attaching some futuristic ideal to our body shape or version of perfection?
We found precisely that in Jo Encarnacion of GoFitJo—a true, sincere source of inspiration. If you peruse her beautifully curated Instagram account (we see your photog skills, Jo!), you’ll find she’s often sharing more of the #highlightreal aspects of her wellness journey than that of the #highlightreel—pictures and words that are perfectly filtered and often lacking in substance.
We were lucky enough to sit down with Jo and chat about her journey—what she’s learned and what she passes on to her clients and those of us following along from afar.
HealthyWay: Thank you for taking the time to hang out with us! Let’s start by talking about strength. As you know, our summer campaign, Strong For Summer, is a guide to getting strong, however you define that. Can you share what strong means to you?
Jo Encarnacion: Strong takes on so many different meanings for me. Ultimately strong to me means having the ability to overcome any challenge mentally. Some days that strength is what you need to get up out of bed because you’re having a hard day. Some days strength is that mental toughness to deal with a hard task at work. For me being strong will always equate to having the internal power to overcome your own personal challenges.
How do you help your clients define strong for themselves?
Everyone defines strong so differently… For a lot of my clients, teaching them to be vulnerable is a sign of strength. I only coach women, and a lot of my clients are high-performing, goal-oriented women who simply just tackle their to-do list like no other. However, this can also bring on an overwhelming sense of having to keep up with the Joneses. For a number of them, finding strength in asking for help or being vulnerable to letting others in is where we insert that internal power.
Let’s talk about what movement looks like for you these days.
So this varies week to week depending on what I crave. Some weeks it’s two to three days of SoulCycle intermixed with three days of full-body circuit training. Some weeks I’m all in five days a week of lifting and one day of yoga. No matter what my movement looks like, I aim to move my body for about an hour five days a week and a day where the only movement I do is yoga.
We know you’re a proponent of HIIT training. Do you have a go-to workout?
My go-to HIIT if I’m in the gym happens to be a StairMaster HIIT cardio session. I do this for 30 minutes, working on a high interval of between [level] 8 and 12 for a minute and a low interval of [level] 5 for 30 seconds.
Recovery is so important, especially when you move as frequently as you do. What does your form of recovery look like?
I try to do a little bit of restoration and recovery every day. This is typically in a form of mobility, stretching, and foam rolling. Active recovery is a light walk or bike ride with my little one.
Okay, we’ve gotta know… You once said in an interview, “Exercise is optional, movement is essential.” What did you mean, and can you expand on this?
This phrase is such a beautiful phrase to me. Every single one of us were designed to move no matter what body, shape, size, form, skin color, etc. And I believe that throughout the course of the fitness craze, we’ve slowly focused on more regimented forms of exercise, heart rate training zones, and calories burned. Instead of focusing on these metrics, we need to focus on movement, because to me movement equates to feeling good in your body.
That’s such a beautiful way of looking at movement. How has your personal movement journey evolved through the years?
I only started exercising a little under five years ago. Health, wellness, and fitness [were] not a part of my upbringing outside of school. It wasn’t [a] topic of discussion in my household nor was it a priority for my parents to teach me. As I got older, busier, and more consumed by my own life as a mom, I started to go down a spiral of unhealthy habits and poor mental health. I was dealing with anxiety [and] depression and had a low opinion of myself.
[From there] my movement journey has evolved from the extremely rigid to a little bit more free flowing. When I first got into fitness, I had this perception that it needed to be one way and only one way in order to be healthy or that I needed to be a lean body type in order to do yoga or Pilates. …Ingrained in my mind was this singular perception of what fitness was meant to look like based on societal examples and the small range of role models we were given to follow: If you wanted to put on muscle, you had to lift weights, [and] if you wanted to have a lean, long body, you needed to do yoga or Pilates. There was just so much confusion….
So I found something that I fell in love with, which was bodybuilding and weightlifting. From there I started a short-lived two-year hobby of bodybuilding competitions, which was not only competitive but also extremely rigid. There was a meal plan and workout plan, and outside of that, there was no room for other forms of movement. The reason for this is because in bodybuilding, everything is meticulously calculated to a T. So in order to incorporate another form of movement into your week, you had to balance out your macros to make sure you were yielding the results you wanted. It was draining, but it also taught me so much about myself, what I was capable of, and what goals I could accomplish if I was hyper focused. Which, at that time, I very much so needed.
But now I’ve been able to define my health around how I truly feel in this present moment. Defining my health this way has allowed me to view exercise as optional—but movement [is] essential to one’s body and health.
Life on the go has become the universal battle cry of multitasking women everywhere. When we’re busy taking care of ourselves and others, breaking glass ceilings, and chasing our dreams, that doesn’t leave much time in the day for perfectly structured eating—and hey, that’s perfectly okay!
My days are usually spent bustling to and from meetings, managing my girls’ schedules, fitting in time to take care of moi, and a few unknown surprises—meaning that snacking is often an essential means of keeping my days moving and my mind and body properly fueled.
More and more, we’re accepting that snacking is not inherently unhealthy and that it’s really all about being intentional with what we eat. My primary philosophy for healthy snacking is to choose nutritious, wholesome options that don’t come in a package. When that’s not a realistic possibility, because…life…I look for labels with simple ingredients that my 8-year-old can read, which usually steers me clear of artificial ingredients and wonky chemical additives.
For days when snacking is as essential to keeping you fueled as a good cup of coffee, I’ve put together my top tips to help you keep it healthy and simple. Read (and snack) on, girl!
Jo’s Snacking Takeaways
- This is my top tip, so I’ll say it again: Stick to 100 percent natural ingredients as often as possible. Our bodies haven’t evolved much over the past hundred years, but more and more foods are being manufactured with marketing and shelf stability—rather than digestibility or nutritional value—in mind. Stick to natural snacks whenever possible.
- Keep it simple. I’m a minimalist when it comes to food, and I love to bring this point of view to life in my snacking selections. A simple snack like sliced apples and peanut butter can help keep hangry you from coming out.
- Healthy fats like nut butters, nuts, and avocados can help you feel full for longer without turning to simple carbs or snacks that are loaded with salt or sugars.
- Prep snacks early. Store sliced fruits and vegetables in the fridge so you’re able to serve them with hummus or another dip of your choice on demand. This will prevent panic and regrettable snacking decisions when hunger strikes!
- Keep healthy snack items in your line of sight. In our house, we leave fruit out on the tabletops, counters, and in a hanging basket. This makes for a convenient and healthy grab-and-go routine—no packaged food necessary.
- Drink lots of water. Thirst is often misinterpreted as hunger, so load up on lots of H2O.
- Load your desk drawer, backpack, or diaper bag with nuts or another long-lasting healthy snacking option. I love to keep a few RXBARs in my desk drawer for days when I’m stuck at my computer.
- When it comes to portion sizes, use your hand to measure. A thumb size is roughly an ounce of nut butter, four dice is an ounce of nuts or raisins, and a lightbulb is roughly an ounce of popcorn or pretzels. Keeping these portion sizes in mind encourages a better understanding of what you’re eating.
- It’s worth throwing in a reminder to prioritize balanced meals—complete with protein, carbs, and veggies. This helps to curb the mindless snacking that we want to avoid.
- Get enough sleep. Yes, sleeping well can impact our snacking. I find that I tend to mindlessly snack when I haven’t had a good night’s sleep the night before. On days that I have had proper rest, I’m more mindful of how I nourish my body.
