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Life x Culture Lifestyle

Yes, The Wage Gap Is Real: Here's How To Understand It

You probably haven’t given much thought to the year 2059, but you might want to mark your calendar: That’s when experts predict women will finally reach pay equity with men. That’s right—just another 41 years(!) until the wage gap gets closed if things keep going the way they’ve been going.
Not so keen about making less money than guys at the end of the workweek? Neither are we.
But here’s the deal: It’s not that employers fundamentally hate women (although discrimination does play a role in lower salaries), or that the government puts some random tax on women’s earnings just because (but the caretaking roles women are expected to play in society do put us at a salary disadvantage compared with our male counterparts). The wage gap is a nuanced issue that requires a lot of unpacking, and even the experts don’t completely agree on what’s causing it.
So, let’s tackle our understanding of the wage gap head on. HealthyWay sat down with Deborah Vagins, senior vice president of public policy and research at the American Association of University Women (AAUW), and Julie Anderson, senior research associate at the Institute for Women’s Policy Research (IWPR), to get some answers about what’s causing the wage gap and what women can do about it.
We also dug up some rage-inducing statistics that show just how bad the wage gap really is. Here’s what we learned.

What is the wage gap?

You’ve probably already heard the statistic that women, on average, make about 80 cents for every dollar earned by a man. So does that mean if you compared your paycheck with that of your male colleague, you’d discover that you earned 20 percent less than him (even if everything else is equal)?
It’s certainly possible, but that’s not exactly what recognizing and addressing the gender pay gap is getting at.
“When we talk about the wage gap, we’re not usually talking about people doing the same job,” explains Anderson. “That’s actually a tricky analysis because there are lots of reasons to be paid differently, including years of experience, education, and performance.”
The wage gap actually refers to something much broader. It looks at the median salaries of all people working full-time, year-round, in every field, and divides the amount women make by the wages of men to determine the difference. Some women fare better than others, depending on their race, age, location, level of education, and profession, but across the board, women consistently make less than men.
Countless statistics show that the wage gap is not a myth.

The wage gap widens for women of color.

As if the discrepancy between a woman’s 80 cents and a man’s dollar wasn’t bad enough, the wage gap gets much wider when you break it down by race and ethnicity. According to a report on the gender pay gap from the AAUW, black and African American women miss out on 37 cents per dollar compared with the guys. That missed income adds up really fast.
“Quite frankly, history has a lot to do with it,” Anderson notes. “For example, even though black women have been in the labor force for much longer than other groups of women, their pay rates are much lower than white women’s. Black women are getting higher levels of education, but we’re not seeing that translate into higher earnings overall.”
[pullquote align=”center”]Countless statistics show that the wage gap is not a myth.[/pullquote]
The wage gap gets even worse for other groups of women. According to that same AAUW report, Native Hawaiians and Pacific Islanders earn only 59 percent of what white men earn, the paychecks of American Indians and Alaska Natives are 57 percent of white men’s earnings, and Hispanic and Latina women face the widest wage gap, taking home just 54 percent of what white male workers do. What gives?
“People in these marginalized communities often don’t have as many opportunities for decent-paying jobs and education,” Anderson says. “There are many, many factors that contribute to it, no matter how you look at it. When you have multiple forms of identity that can be exploited or marginalized, you see a larger wage gap.
Clearly, the wage gap compounds when you’ve got multiple systemic issues working against you.

Is discrimination to blame for the wage gap?

It seems like a no-brainer: Women make less money than men because of discrimination, right? The experts say that bias against women definitely plays a role in the wage gap, but they have yet to come to a consensus as to just how much discrimination affects the wage gap overall.
“There are lots of factors that contribute to the overall wage gap,” Vagins says. “Obviously, there are a lot of women predominantly working in female-dominated industries, which tend to pay less, so occupation factors in. And then there’s the fact that women face a motherhood penalty and they may be primary caretakers, for which there’s a penalty in pay. These factors are all related to bias. But even when you control for a variety of factors, there’s still a gap in pay that’s left unexplained, and we attribute that to discrimination in the workforce.”
While you can find evidence of discrimination in many statistics related to the wage gap, the problem might be best illustrated by the salaries of recent college graduates. Presumably, men and women should be earning similar wages right after college, when factors like experience and family caretaking responsibilities have yet to come into play for most young adults. But in a report aptly named “Graduating to a Pay Gap,” the AAUW found that women working full time earned only 82 percent of what their male peers were taking home just one year out of college. Why?
Researchers were able to attribute some of the wage gap to college majors (men tended to study subjects that led to jobs in higher-paying fields) and number of hours worked (women reported working about two hours less per week than men, but still more than the traditional 40-hour workweek). But even when adjusted for those factors, there was still a 7 percent difference in the amount women made compared to men.
Experts point to gender discrimination as one potential reason for this unexplained part of the wage gap.

Are women just choosing lower-paying jobs?

Generally speaking, dentists make more than flight attendants, architects command higher salaries than teachers, and investment bankers take home bigger paychecks than graphic designers. And there are very valid reasons for those pay differences. But are women making less because they’re choosing to invest their efforts in lower-paying fields?
“Occupations overwhelmingly done by women tend to be lower paying, while the occupations overwhelmingly done by men tend to be higher paying,” says Anderson. “Until that breaks down and women can move into higher paying fields that traditionally employ men, it’ll be hard to make big progress on closing the wage gap.”
[pullquote align=”center”]“When you have multiple forms of identity that can be exploited or marginalized, you see a larger wage gap.
—Julie Anderson[/pullquote]
In other words, work done by women just isn’t rewarded quite as lucratively as work done by men. And the problem is that even when women start to move into those higher paying fields in large numbers, they still can’t close the wage gap. One of the most thorough studies related to the wage gap, which looked at 50 years of U.S. census data, found that when the proportion of women increased in particular fields, the salaries for those jobs dropped.
Paula England, professor of sociology at New York University and co-author of the report, told The New York Times, “It’s not that women are always picking lesser things in terms of skill and importance. It’s just that the employers are deciding to pay it less.”

Taking care of your family is another factor in the wage gap.

Is taking care of your family a choice? Depends on who you ask.
Some women spend years planning to have a child, while others are completely surprised when they find out they’re pregnant. And as aging relatives lose their independence, the burden of managing their care frequently falls upon women’s shoulders, whether or not they anticipated or chose to have that responsibility. These commitments take up time and effort that might otherwise be devoted to a career.
But the one factor that’s decidedly not a choice is the lower pay that women end up with after they take on the role of caretaker, which feeds into the wage gap.
“The system is still predominantly built around having women as caretakers,” Vagins explains. Case in point: There are not currently any federal requirements for paid sick leave, paid family medical leave, or paid maternity leave on the books.
The lack of caretaking benefits for women can put them in a position of temporarily giving up a paycheck if they need to attend to the needs of their children and relatives, which obviously impacts women’s wages in the short-term.
But the opportunity cost of prioritizing family over career goes on to widen the wage gap throughout women’s careers. A new mom might have missed out on important client face time, a big work trip, or other career opportunities that were given to someone else on staff. That means she might be passed over for formal recognition in the form of promotions and pay bumps that can go on for years to come. And when you consider that pay increases and bonuses tend to be based on a percentage of your current income, the effect of the wage gap continues to grow over time.
“Employers may pay women less because they have caregiver responsibilities, but it’s actually the opposite for men,” says Vagins. “They tend to experience a fatherhood bonus and make more money once they become dads. It’s that old-fashioned assumption that men are the breadwinners of the family.”
The fact is, moms have it tough at work. Employers are more reluctant to hire mothers (regardless of whether or not they ever left the workforce). And women also tend to shift what it is they’re looking for in a job once they have caretaking responsibilities. The roles that fit their need for flexibility (say, to pick up a kid from daycare or take an aging parent to a doctor’s appointment) tend to pay less.
For example, a woman who was once working at a large law firm may move to a smaller firm with a different workload after she has a baby. She might be looking for a firm that allows her some flexibility in terms of when she does her work, which will allow her to balance her family responsibilities. She might still be working the same number of hours and performing tasks equally as difficult as those at the first job, but because the new position has that flexibility benefit, it tends to pay less.
[pullquote align=”center”]It’s not that women are always picking lesser things in terms of skill and importance. It’s just that the employers are deciding to pay it less.”
—Paula England[/pullquote]
Men, on the other hand, tend to stick it out at high-paying jobs with traditional working hours, even after becoming fathers.
Our society has yet to place a dollar value on flexible work arrangements, so it manifests as a deficit in women’s pay. And it’s quite possibly the most compelling explanation for the wage gap, says Claudia Goldin, an economics professor at Harvard University, who has spent years studying gender economics. She dove deep into this subject, which she calls “temporal flexibility,” on an episode of the Freakonomics podcast that anyone who’s interested in the wage gap should definitely listen to.

So what can we do about the wage gap?

Make no mistake—the responsibility of fixing the wage gap isn’t on your shoulders. Vagins and Anderson both emphasize that this is a problem that needs to be addressed by policy-makers and employers. But if you feel compelled to take action on this important issue, here are some things you can do:
Talk pay with your colleagues. It’s tough to know what you deserve to be paid without context. Breaking the taboo on financial discussions is critical to fighting the wage gap.
Brush up on your negotiating skills, so you can more effectively request fair pay. The AAUW is on a mission to train 10 million women to negotiate by 2022. Become one of them by signing up for a salary negotiation workshop in person or online.
Connect with women who get it. Ladies Get Paid is an organization dedicated to ending the gender wage gap by providing education and community for women around the world. (They were recently sued by angry dudes for their work.) As a member of LGP, you can attend workshops, webinars, and meetups.
Get politically active. There are at least three federal bills (The Paycheck Fairness Act, the Pay Equity for All Act, and the Fair Pay Act) that aim to take action against the wage gap. The AAUW can help you urge your representatives to support these bills using a simple form that takes about 20 seconds to send. Do it now!
Fight at the state level as well. “This is particularly important right now because a lot of federal bills are stalled in Congress. Contact your state legislators to advocate for change,” Vagins recommends.
Tell others about the wage gap. Talking the wage gap in person and on social media can spread the word and build momentum toward a better future—where we all get paid what we deserve.

Categories
Favorite Finds Sweat

Sweat And Slip Tested: The Best Yoga Mats For Your Heated Practice

My love affair with hot yoga began earlier this year, and I haven’t looked back since—dedicating at least two hours each week to my practice at my favorite local yoga studio. Although hot yoga in a studio setting is my preference, I also roll out the mat at home each week to refocus my energy and tune in to my body.
While I would still consider myself a beginner student, I have tested a variety of yoga mats on my journey thus far—trying everything from a paper-thin clearance mat from a local sporting goods store to the most expensive mat I could find at lululemon. Along the way, I’ve had many classes filled with slippery Downward Dogs and frustrating moments, but I’ve also learned (admittedly the hard way and through online research) which features I desire most in a reliable hot yoga mat.
best-hot-yoga-mats
To save others from this slippery struggle, I spent the last month sweat testing three of the most popular and highly recommended hot yoga mats. To keep the playing field as level as possible and avoid any bad feelings from awkward first impressions, I used each mat during two separate 60-minute hot yoga classes at my favorite local yoga studio.
This specific class is a heated Vinyasa flow in a studio that offers high humidity and temperatures ranging from 100 to 103 degrees. I also want to note that the floors at my studio are textured, antimicrobial mats (not wood) so please keep this in mind if you practice at a studio that has a different flooring material.
In addition to my hot yoga classes, I used each mat during one at-home flow guided by the wisdom of Yoga With Adriene. I also washed and air dried all three mats and documented as much as possible throughout my various tests. Although it was a tough decision, one hot yoga mat did outperform the others—and you’ll soon know why.

Criteria I Considered While Testing the Hot Yoga Mats

Before I can tell you which yoga mat was my favorite for heated flows, let me first explain how I judged each mat. During my testing process, there was some important criteria that I homed in on and made sure to note.
First and foremost, I focused on each mat’s comfort and durability. Since I practice hot yoga weekly, durability is critical. I need a mat that is supportive and able to cushion my joints while withstanding weekly use without flaking into pieces or losing its integrity. Sustaining a yoga practice can be expensive enough as is, so it’s important to most of us that we choose a comfortable, quality product that is worth the $60 to $100 investment you’ll be making in a hot yoga mat.
Another key factor that I tested throughout this process was the slip and grip of each mat, as we all know there’s nothing worse than straining to prevent your hands and feet from slipping out of position or trying to focus on your breath as your yoga mat slowly slides across the studio floor. To help you avoid these annoyances, I documented how each mat gripped the studio floor and if it stayed in place throughout the entire 60-minute heated flow or required readjustments.
Since floor grippage is just half the battle when it comes to hot yoga, these mats also had to withstand the slip test during my 100-degree Vinyasa flows to win a place in my heart. If I didn’t feel secure and grounded in my poses, you’re definitely going to hear about it in my reviews.
best-hot-yoga-mats-reviewed
As much as I love hot yoga, it involves a lot of sweat and can become a wet, smelly experience without the proper equipment. For context, I would consider my perspiration level moderate to high, with the majority of my sweat formation occurring around my hands, feet, chest (aka boob sweat), and hairline. Throughout my mat-filled month, I documented which yoga mats had sweat wicking and antimicrobial properties that were effective at preventing mold and mildew from forming.
With that being said, some hot yoga stench is unavoidable, which is why properly caring for your yoga mat is important both in terms of cleanliness and extending the life of your investment. In each review, I discuss the care process I used to clean each yoga mat—and if it was effective.
The final factor that I kept in mind during this process was versatility. Despite the fact that hot yoga is my favorite way to practice self-care, I do still want the flexibility to pursue a non-heated flow should the opportunity arise. Therefore, I tested each mat in a non-heated setting (aka my home) using Yoga With Adriene as my guide. Since this was ultimately a test to find the best hot yoga mat, I did not let the versatility component alter any of my final rankings, but I did include it in my review so that you can take it into consideration if you too desire a mat that can be used for a variety of different types of yoga.
So which hot yoga mat was my winner? Read on to find out.
[sol title=”Gaiam Sol Studio Select Dry-Grip Yoga Mat” subheader=”Mat Dimensions: 68” L × 24” W × 5 mm | Weight 4.25 lb”]
Upon my initial inspection, the Gaiam Sol Studio mat felt both sturdy and supportive with the right amount of cushioning. The top of this yoga mat has a smooth rubber-like finish despite being made of PVC and features an appealing geometric pattern in the center.
While this mat may not be reversible, it performed well both in and out of the studio setting. One of my favorite things about this yoga mat? It comes with a lifetime guarantee, which can put any budget-conscious buyer (me included) more at ease.

Pros

From my first Downward Dog to Tree Pose to Savasana, this mat outshined my initial expectations. I felt grounded and secure in my postures—my hands and feet felt almost like they were stuck to the mat (but without the unpleasant sticky sensation). Although the instructions on the mat said to wipe it down with a damp towel prior to class to make it stickier, I chose to test the mat without doing so and truthfully didn’t feel that this was necessary (especially once I began to sweat). If your perspiration level is on the lighter side, however, you might consider wiping this mat down with a damp towel prior to your hot yoga class per the instructions.
The Gaiam Sol Studio Select Dry-Grip Yoga Mat also stayed in place on the studio floor from the moment I put it down. I didn’t need to readjust the mat at all during my practice and felt no need to use a mat towel.
As mentioned previously, I also tested this mat in a non-heated setting during my home yoga practice. Despite the change in scenery, this mat maintained its dry-grip promise as my hands, feet, and the mat itself stayed firmly in place throughout my flow. After using this mat on three separate occasions, there was no flaking or noticeable damage to the mat.
best-hot-yoga-mat-gaiam
In terms of care, I followed the instructions, which advised using cold water and mild detergent to clean the mat before hanging it to dry. I hung the yoga mat over my shower curtain and wiped it down with a clean washcloth, cold water, and my beloved Caldrea detergent, then hung it to dry on a wooden rack in my laundry room overnight. The following morning, the Gaiam Sol Studio Select Dry-Grip Yoga Mat was completely dry and ready for another flow.

Cons

The first thing I noticed about this mat upon opening its package was its strong chemical-like smell, despite the fact that this product is rubber-, latex-, and 6P-free. I let the mat sit out for two days prior to my first use, but this still wasn’t enough time. The odor was so strong that it stung my nostrils during Child’s Pose—so much that I wound up eager to make my way to Warrior I to gain some distance from the mat. It even made my car smell during my 15-minute ride home from class!
This strong scent made it difficult for me to determine if the mat developed any other odors during my first use. Because of this experience, I laid this mat out for four more days and washed it before testing it again. I’m happy to report that my second experience was significantly better in terms of smell. If I could turn back time, I would air this mat out for five to seven days and wash it once prior to using it for the first time.
While not as offensive as the odor, the stickiness of this mat did result in the appearance of lint, dog hair, and other small items from the studio floor and my body during my practice. This wasn’t a huge deterrent by any means, but something I felt was worth noting if you have furry friends who love practicing yoga by your side.
Finally, to be as forthcoming as possible, I also wanted to share one moment in class where my foot awkwardly brushed into the mat as I was moving from a Three-Legged dog into a lunge. I know it’s a totally beginner-yogi move but hey, I’m still learning. This is worth mentioning because when my foot brushed into the mat the sensation was similar to that of a pencil eraser burn because of the material the top of this yoga mat is made of. Although it was more of an odd sensation than a painful one, it is still something worth keeping in mind if your transitions aren’t yet fluid.

Considerations

It’s worth mentioning that this yoga mat’s product description states that it can show more signs of wear and tear if left exposed to the sun for extended periods of time, so this might not be the best choice if you prefer to dry your yoga mat outdoors.
While this wasn’t my winner as the best mat for hot yoga, the Gaiam Sol Studio Select Dry-Grip Yoga Mat was the most budget-friendly of the mats tested and it delivered a slip-free performance across the board. I would gladly welcome another hot yoga class on this mat.
[link-button href=”https://amzn.to/2tEi74f”] Get it from Amazon here [/link-button]
[sol title=”Manduka eQua Hot Yoga Mat” subheader=”Mat Dimensions: 68” L × 24” W × 4 mm | Weight 5 lb”]
If you’re looking for an eco-friendly hot yoga mat, the Manduka eQua could be the perfect fit for your practice. According to Manduka, the bottom layer of this hybrid mat is made from sustainably harvested natural tree rubber,” and no toxic chemicals are used to soften the rubber during construction. The microfiber-towel top layer is soft to the touch and features a limited edition artist design by the talented Brent Broza (@brozaphoto), meaning this yoga mat is easy on the eyes.
For a point of comparison, the Manduka eQua mat is just slightly heavier than the Gaiam mat, but the Manduka is thinner and able to be rolled into a more compact shape during transportation. Similar to the Gaiam mat, the Manduka eQua mat is not reversible.
I also feel the need to disclose that I felt like a total badass during my hot yoga class when I realized that my instructor had the same Manduka eQua mat featuring a different artist’s design. Eco-friendly and aesthetically appealing are definitely positives, but would this mat withstand 100-degree temperatures and Taylor sweat?

Pros

Although this mat is 1 mm thinner than the other two mats that I tested, my wrists and feet still felt supported and I did not notice any other aches and pains during class. This mat did provide a bit less cushion compared to the other two mats tested, but I didn’t mind the firmness and was still comfortable throughout my flow.
I was also extremely impressed by the sweat-activated microfiber top layer, which absorbed my perspiration during class. I was truly mind blown to see that the multitude of sweat spots that has accumulated on the mat during class had dried almost completely during my short 15-minute ride home.
The bottom layer of this hybrid mat features a textured pattern that is designed to grip the floor and keep the mat in place. During my studio experience, this hot yoga mat stayed firmly in place throughout the duration of my practice and did not require any adjusting, nor did the tree rubber flake or break at any point.
best-hot-yoga-mat-manduka
I followed the care instructions, which indicated the mat should be cleaned using cold water and a mild detergent (again, I used Caldrea). Compared to the other two mats tested, this mat was the heaviest when wet. I also hung this mat to dry on a wooden rack in my laundry room. When I checked the mat about six hours after washing it, it was only slightly damp. By the following morning, the Manduka eQua mat was fully dry and the design didn’t show any signs of fading after washing.

Cons

Although not quite like the strong chemical scent of the Gaiam mat, the Manduka eQua mat had its own unique scent when I first opened the packaging. If I had to describe the scent it would be a combination of pine trees and rubber. While this odor wasn’t as unpleasant or intense as the Gaiam mat, it did take about three days of lying out and a cleaning session before the scent began to dissipate.
Due to the higher price point of this mat, I was disappointed to see my hands slipping forward on the mat during my first few Downward Dog postures. I didn’t slip to the point of falling out of any poses, but the unwanted movement did make my practice more difficult as my focus was on my sliding hands instead of connecting with my body. I noted that my slipping hands did pull the microfiber top layer slightly, but this was not severe enough to result in any bunching.
Although my hands were slipping in certain poses, I did not feel that using a towel was necessary with this yoga mat after applying some water near the hand and foot areas. Unfortunately, I noticed the same slipping issue when I tested this mat outside of a heated studio setting.
While the Manduka eQua mat design held up to the recommended cleaning process, I was saddened to see that the top edge of the mat had begun to fray slightly after I washed and air dried it once. Though the fraying was relatively minor, I was disappointed to see this happen after one wash due to the higher price point of this yoga mat.

Considerations

I didn’t personally experience this, but some other users of this hot yoga mat have reported their Manduka eQua mat slipping and sliding on certain studio surfaces like wood flooring, which is worth mentioning since not every studio has a mat floor like mine.
Though I completely respect the eco-friendly nature of this product, I would’ve expected a less-slippery hot yoga mat for this price tag.
[link-button href=”https://amzn.to/2tCY6Ls”] Get it from Amazon here [/link-button]
[sol title=”lululemon Reversible 5mm Mat + Towel” subheader=”Mat Dimensions: 71” L × 26” W × 5 mm | 5.24 lb”]
Although this mat was the same thickness as the Gaiam mat, the lululemon mat had a few unique features. First and foremost, this mat is reversible—with one firm, sticky side ideal for hot yoga and a softer side for non-heated flows. This mat was slightly larger than the other two mats that I tested but at my height of 5’5”, I did not find this mat to be too much to handle and enjoyed the extra room during Savasana.
Out of curiosity, I arrived at the studio about 10 minutes early the first time I used this mat to determine if the softer side of this reversible mat would be suitable for hot yoga. I quickly realized that the soft side was a bit too slippery to be a good fit for my heated practice, so I only tested the smooth, firm side of this mat during my hot yoga classes.
To test the effectiveness of this lululemon mat and microfiber towel combo, I used the mat for 30 minutes without the towel and then placed the towel on top for the remainder of class.

Pros

I’m not quite sure how lululemon does it, but in my humble opinion, this reversible mat is the perfect combination of cushion and support for hot yoga. This mat was durable and showed no signs of wear and tear throughout my testing process. This yoga mat also features a polyurethane top layer that absorbs moisture in addition to antimicrobial properties to keep mold and mildew at bay, which is what I like to call a win-win.
This mat also exuded the least amount of odor upon initial opening. I only laid this yoga mat out for one day prior to use and while it did have a faint rubber-like smell, it was nothing close to that of the Gaiam or Manduka mats. In a perfect world, I would’ve laid this mat out for two to three days prior to my first hot yoga class.
During my hot yoga classes, this mat stayed in place on the studio floor and did not require a single adjustment. Much like my mat, I felt supported and stable throughout my practice. My hands and feet never slipped on this mat—with or without the towel.
Speaking of the mat towel, this microfiber addition wasn’t necessary due to the impressive performance of the mat. However, it was an added bonus. The towel is very soft and smooth to the touch and fits the mat perfectly, covering every inch. There was no fraying around any of the edges of the towel before or after use. Much like the lululemon reversible mat, the towel stayed in place throughout class and absorbed my sweat without becoming slippery or bunching.
best-hot-yoga-mat-lululemon
The care instructions for this mat said to wash it with warm soapy water, which is very vague, in my opinion. I pondered whether I should use dish soap or body soap, and since I was feeling uncertain, I asked a friend who is a former lululemon educator how to clean this reversible mat. She suggested a warm water and baking soda mixture and wiping the mat down before hanging it to dry, which is exactly what I did. I was amazed by how fast this mat dried, as it was almost completely dry in under six hours.
Note: I did not fully submerge this yoga mat in water. I thoroughly wiped it down with the mixture until both the front and back were damp.

Cons

Although this mat was my favorite hot yoga mat during practice, it did have one noticeable flaw.
The moment I placed my forehead on the mat for my first child’s pose, I raised my head to discover a dark circular mark on the mat. As I continued through class, I noticed more dark marks on the mat concentrated in areas where I sweat the most, like my feet and hairline. These darker spots did not fade during class and I was relieved when 30 minutes had passed and I could cover them with the mat towel. I’m still uncertain whether this was an odd reaction between the material and the oils on my skin or if this mat creates these dark markings when it comes in contact with sweat.
Hoping the marks would fade once I had removed the mat form the humid classroom, I laid the mat to dry at home and checked it two hours later. I was bummed to see that the dark spots were still on the mat.
After washing the mat twice with a baking soda and water mixture (don’t forget to use a little elbow grease), I was pleased to see that the dark spots had finally faded and were hardly detectable. While this isn’t the most visually appealing outcome, it did not detract from my practice—other than shifting my mental state for a few brief seconds—nor did it make the mat slippery in any way.

Considerations

This lululemon mat is indeed reversible, but I would not recommend using the softer, grooved side of this mat for hot yoga because it does become pretty slippery in a heated setting.
By now it’s probably obvious, but the lululemon reversible 5mm mat is my winner for the best hot yoga mat due to its durability and comfortable, no-slip performance through my 100-degree tests and unheated flow.
[link-button href=”https://fave.co/2IzTuKw”] Get it from lululemon here [/link-button]

Categories
Healthy Pregnancy Motherhood

Early Signs Of Labor That Might Mean Baby Is Coming

Being pregnant—especially if it’s your first pregnancy—is like wandering into a whole new frontier with your phone’s map app open only to find out you’ve got spotty service. You’ll get all the information eventually, but it feels like it comes at you in bits and pieces. Case in point: the signs of labor.
Maybe your best friend told you she knew she was in labor the second she spotted some blood in her undies. But what about that woman in your prenatal yoga class who said she always knows she’s ready to deliver when she starts vomiting? And aren’t pregnant women in the movies always going into labor with dramatic gushes of amniotic fluid?
If all those stories (and over-the-top dramatic scenes) have you confused about what really happens when you go into labor, you’re not alone.
The truth is, everyone experiences labor differently, says Mary Fleming, MD, an OB-GYN and attending physician at Einstein Medical Center Montgomery in East Norriton, Pennsylvania.
“For some it is a gradual process that occurs over weeks; others may not perceive any discomfort until active labor ensues,” Fleming says.  
So how will you know when you’re in labor? And what signs of labor mean it’s time to call the doctor? Here’s what the experts have to say.

Signs Your Body Is Getting Ready for Labor

The goal of every pregnancy is to reach labor, that time when your body is readying for delivery, or the actual arrival of baby. For most folks, that happens sometime after the 37th week of pregnancy, which is what doctors call term labor or sometimes full-term labor.
That said, labor can happen any time after 20 weeks of pregnancy, says Jimmy Belotte, MD, PhD, interim medical director in the division of general OB-GYN at Montefiore Health System in New York.When it occurs between 20 weeks and 36 weeks + 6 days, it is referred to as preterm labor.”
Just when it will happen is hard to say, Belotte explains, as every pregnancy is as different as the parent and baby involved.
But there are signs that your body is getting ready to go into labor.

Signs of Labor: When Baby Drops

With most pregnancies, especially those considered full-term, a baby will “drop” in the uterus. Typically this will happen near the end of the third trimester, Fleming says, as the fetus prepares for the labor process.
“The head will begin descending into the pelvis,” Fleming says. “Women will usually feel more fullness and pressure in the pelvis and sometimes in the vaginal area. This process helps to apply pressure to the cervix and is part of the early stages of the labor process.”
As a baby drops, the height of the fundus, which is a term a doctor uses to refer to the top of the uterus, will also shift downward, away from the chest. Depending on your body, that “drop” may be visibly apparent to friends and family.

Signs of Labor: Mucus Plug

Another sign your body is readying for labor? You might pass the mucus plug, which is literally a thick chunk (or plug) of mucus that dislodges from the cervix shortly before labor. The plug may be accompanied by pinkish vaginal discharge or spotting, akin to the breakthrough bleeding that can happen when you’re ovulating.
Just how long it will take from the time a baby drops or the mucus plug drops into the toilet is hard for doctors to say because these processes can vary widely. But they’re both things to mention to your OB-GYN or midwife, as they’re signs that something is beginning to happen!

Signs of Labor: Cervix Dilation

Your medical practitioner will likely check to see if your cervix has dilated or started to open up, which is yet another sign that the body is preparing for labor, Fleming says.
[pullquote align=”center”]You can walk around with a cervix that’s dilated an inch or two for days or even weeks without feeling it or going into full blown labor.[/pullquote]
This is not something that can typically be felt—in fact, you can walk around with a cervix that’s dilated an inch or two for days or even weeks without feeling it or going into full blown labor—but a cervical exam will allow your doctor or midwife to get a gauge of whether the cervix is readying for labor and just how much.
After 39 weeks, some providers may suggest stripping the membranes of the cervix. The optional process is considered a safe and simple way to induce the body to kickstart labor, if not always effective.
“If possible, the provider will use her/his finger to sweep along the inside of the cervix where the cervix and the bag of water/membranes meet,” Fleming says of membrane stripping. “The process may be uncomfortable but usually lasts for 20 seconds or less.”
It’s an optional procedure, Fleming says, and it’s one that should only be performed late in the third trimester by a medical professional.

The Sign That Labor Has Started: Contractions

While your body can start prepping for labor weeks (or sometimes months) in advance of the real thing, you won’t be in actual labor until you’ve started contractions, Fleming says.
“The definition of labor is consistent contractions that cause cervical change,” she explains. “We instruct women to contact their provider when they start having contractions that they can time, every 5 to 10 minutes over a two-hour time span.”
During that phone call, your healthcare provider can assess if it’s time to make a trip to their office or a hospital or whether it’s time for them to come to your home if you’re having a home birth.
[pullquote align=”center”]“The contractions have to be strong enough and consistent enough to cause the cervix to open before the diagnosis of labor can be given.
—Mary Fleming, MD[/pullquote]
If it’s “go time,” a cervical exam will come next to determine whether the contractions are actually causing cervical dilation, meaning you’re in true labor, or if you’re having Braxton Hicks, a term for false contractions that don’t have any effect on the cervix.
“We know it is often frustrating for first-time mothers who have contractions to be told they are not in labor,” Fleming says, “but the contractions have to be strong enough and consistent enough to cause the cervix to open before the diagnosis of labor can be given.”

Wait, what’s a contraction?

Hey, if you’ve never given birth before, you’ve probably never felt a contraction either, so it’s no surprise most people don’t know the difference between a Braxton Hicks contraction and a “real” one.
Braxton Hicks contractions can start as early as the first trimester but may only be felt late in the second trimester, according to Belotte. “They are different from the labor contractions because they are sporadic, last longer than regular labor contractions, and tend to not be so painful,” he adds.
As for the “real” contractions, there is no one right way to experience contractions. They vary depending on the person feeling them.
“Some women will describe contractions as back pain and others as pelvic pressure,” Fleming explains. “Most will feel a tightening across their abdomen that intensifies for 30 seconds and up to one minute and then relaxes.”
Mild contractions are typically uncomfortable enough to be noticeable but don’t necessarily interrupt normal activities, while intense contractions can make it difficult to walk or carry on a conversation.
“Again, because all women experience pain in a different way, it is normal for some women to experience intense contractions in early labor and for others not to feel much intensity until closer to delivery,” Fleming says.

Isn’t water breaking a sign of labor?

Forget what you’ve seen on TV. Most women do not experience a giant gush of water flowing out between their knees, signaling that they’re suddenly in labor and need to get to the hospital stat.
It’s not typical for your water to break at the beginning of labor. In fact, “for most women, their water breaks during labor,” Fleming says.
Water can break spontaneously (on its own) or because your healthcare provider breaks it for you with a procedure called artificial rupture of membranes (AROM).
If your water does break before labor begins, it may be a big gush. Then again you may simply notice your clothes are wet or wake up to find a clear puddle of fluid in the bed. Water may “break” and leak out slowly over time as well, Fleming says, as the membranes of the amniotic sac do not reseal.
“For this reason, liquid will continue to drain from the vagina in small amounts until delivery,” she says.

Early Labor vs. Active Labor

Once your body is revved up and “in labor,” your provider still may say you’re not quite ready to be rolled into the delivery room. Sigh. That’s because labor is broken down into two parts: early labor and active labor.
“Early labor starts when regularly recurring, painful labor contractions are felt by the mother, leading to cervical changes including progressive shortening, thinning, and opening (dilatation) of the cervix up to a point of rapid acceleration of the rate of cervical dilatation,” Belotte says.
Typically, early labor is the longest phase. It can be just a few hours for some folks. Then again it can go on for days (literally) for others.
A mom-to-be is monitored during early labor to determine whether dilation is progressing; the baby’s heartbeat is monitored also to ensure that the baby is healthy and handling the pressure of getting ready for delivery well. It’s during early labor that practitioners typically decide whether a delivery may be done vaginally or require surgical intervention.
If the answer is the former, at around 6 centimeters of dilation, active labor typically begins. It’s shorter and faster than early labor, Belotte says, and is associated with the fetus moving lower and lower, while the cervix continues to dilate to 10 centimeters, which is the size needed for vaginal delivery. Active labor is what turns into delivery!

Categories
Health x Body Wellbeing

4 Natural Remedies For A UTI (And One To Skip)

Urinary tract infections (UTIs) are the reason for almost 10 million doctor’s visits each year. But that’s no surprise for most women since at least one in five women will get a UTI during her lifetime.
Typically, if you suspect you have a urinary tract infection, you’ll head to your general practitioner or local urgent care for a diagnosis, where you’ll probably be prescribed a short dose of antibiotics and be sent home.
But, if you’re pregnant and don’t want to take antibiotics, or you have an antibiotic-resistant UTI, you might be interested in natural remedies to cure your urinary tract infection.
We spoke to expert OB-GYNs to find out exactly how to determine if you have a UTI, which natural remedies actually work, and which one to skip.

Can I self-diagnose a UTI?

According to a 2015 study by British researchers, there’s no reason women can’t learn to identify the symptoms of a urinary tract infection and self-treat with over-the-counter medication or proven natural remedies.
But is it really safe to self-diagnose a UTI?
Not according to Tami Prince, MD, a practicing OB-GYN in Georgia.
“A woman should visit an OB-GYN when she suspects a possible UTI because symptoms of a UTI may mimic other infections such as STDs,” Prince explains. “A woman should never self-diagnose.”  
That’s because UTI symptoms can often be similar to other, more sinister (but rare) illnesses, like bladder cancer. Even if you’re almost positive you have a UTI, you should still visit your doctor.
“Self-diagnosis delays proper treatment and can lead to worsening symptoms such as pyelonephritis, which is a serious kidney infection,” Prince continues. “This more serious infection may lead to hospitalization. Over-the-counter treatment also interferes with urine testing and thus can lead to incorrect diagnosis.”  
It’s especially important to schedule an appointment with your OB-GYN if you notice that you’re getting recurring UTIs (defined as more than three UTIs in a 12-month period), or your UTI has turned into a persistent, chronic urinary tract infection so that lasting damage, like internal scarring, doesn’t occur.

What are the symptoms of a urinary tract infection?

When I was pregnant the first time, I went to urgent care at least three times because I was experiencing classic UTI symptoms; I had to pee frequently (even more than usual when you’re pregnant), I felt a burning sensation when I went to the bathroom, I had a lot of pelvic pain, and my urine was kind of smelly.
But, each time, the doctor declared I did not have a urinary tract infection. This time around, I ignored those pesky symptoms because I thought I was in the clear, just like my first pregnancy. After a routine OB visit, though, I got a call from the nurse letting me know that I did, in fact, have a UTI.
[pullquote align=”center”]UTI symptoms can often be similar to other, more sinister illnesses, like bladder cancer.[/pullquote]
“Most common symptoms are burning with urination, increased urination, blood in the urine, strong urine odor, lower abdominal or pelvic pain, and change in urine color,” Prince tells HealthyWay.
In my case, the UTI symptoms I experienced without actually having a UTI were caused by mild dehydration. If you’ve experienced similar symptoms in the past without having a UTI, visit your doctor anyway to rule out any other causes. Most of these symptoms, especially blood in the urine and pelvic pain, aren’t normal.

Women are more susceptible to urinary tract infections than men—here’s why.

You can thank biology.
According to Prince, “Bacteria entering the urinary tract system upsets the normal protective bacteria that already resides [there]. Once this happens, the bad bacteria multiplies and overruns the good bacteria, leading to infection. Women are more susceptible than men due to the [female] urethra being shorter than the male urethra.  This shorter urethra allows for bacteria to travel faster to the bladder.”
Also, menopausal women are more susceptible to urinary tract infections because of the sharp drop in estrogen levels during menopause. Estrogen helps to maintain balance in the urinary tract system, so when it gets out of balance, bacteria can thrive and cause a UTI.  

Is it possible to prevent a UTI?

The best way to avoid the symptoms associated with a UTI? Prevent it from happening in the first place by practicing good hygiene.
Always make sure you wipe front to back (and not the other way around) after using the restroom. This prevents infection-causing bacteria from fecal matter from making its way up to the perivaginal area and into your internal anatomy where it could cause a UTI.
[pullquote align=”center”]Menopausal women are more susceptible to urinary tract infections because of the sharp drop in estrogen levels during menopause. [/pullquote]
Additionally, note that sexually active women are more likely to get UTIs. There’s no need to stop getting frisky though. One of the easiest ways to prevent a UTI is to use the restroom immediately after sex, then go back to your post-coital cuddle-fest.
Another way to prevent UTIs is to make sure you drink extra water and use the restroom at least every four hours. If you’re one of those people who gets so busy they realize they haven’t stopped for food or bathroom breaks all day, set an alarm on your phone to remind you it’s time to go. Also, skip the scented sprays, lotions, and creams that might make their way downstairs. I used to always spritz my perfume down there (I know, I’m nuts), but it turns out that scents can irritate sensitive genital skin, leaving it susceptible to bacterial growth.  

Natural Remedies For UTIs

Prince says that studies focused on the treatment of UTIs with natural remedies are mostly inconclusive as to their efficacy because more research still needs to be done. However, a 2014 case study showed significant improvement in UTI symptoms when patients were treated with a combination of natural remedies including garlic, cranberry, and probiotics.
Choosing a natural remedy for a urinary tract infection should be a decision that you make with your physician. If your doctor gives you the all-clear, these natural remedies may help alleviate symptoms and clear up your urinary tract infection without antibiotics.
Pregnant? This is good news for you, too. According to the American Pregnancy Association, though little research has been done on probiotics taken in pregnancy, they are generally assumed to be safe. However, some natural supplements like garlic, cranberry, and vitamin C may not be safe for pregnant or nursing moms if taken in high doses, so always check with your doctor before taking any home remedy for a UTI.

Probiotics

Up to 80 percent of UTIs are actually caused by the same E. coli bacteria that commonly lives in your gut. Just how does this bacteria end up so far south? Well, it turns out that some strains of E. coli can not only travel outside the gut, but can also cause infections like a UTI. When E. coli is the culprit responsible for your urinary tract infection, Lactobacillus probiotics may help restore a healthy balance of vaginal bacteria and get rid of your urinary tract infection.
Probiotics are live organisms that help the gut maintain a healthy balance of good and bad gut bacteria. You can pick up Lactobacillus probiotics in almost any drugstore; while that’s great for gut health, these probiotic supplements, which are typically meant to be administered orally, won’t do much to cure your UTI. That’s because the E. coli bacteria that’s causing your UTI has traveled outside the gut into your vagina. In clinical trials, a Lactobacillus probiotic suppository—inserted vaginally—showed the most success in curing a urinary tract infection. Before using any vaginal suppository, speak to your doctor to make sure you choose the right type.

Cranberry Products

If you have the occasional UTI, cranberry may not help get rid of your symptoms, but research suggests that cranberry can alleviate the symptoms of women who suffer from persistent or recurring urinary tract infections.
Similar to probiotics, Prince explains that cranberries can also inhibit the adhesion of E. coli so that UTIs are less likely to occur. That’s partly because of the tart berry’s genetic makeup. Cranberries are 88 percent water, perfect for that needed hydration boost when you have a UTI. Plus, cranberries contain anthocyanins, which are plant pigments that are a natural defense against bad microbes found in the gut.
[pullquote align=”center”]Note that sexually active women are more likely to get UTIs. There’s no need to stop getting frisky though. One of the easiest ways to prevent a UTI is to use the restroom immediately after sex.[/pullquote]
To treat recurring UTIs with cranberry, follow the advice highlighted in a 2016 study conducted at Texas A&M Health Science Center College of Medicine: Skip sugary cranberry juice cocktails and opt for cranberry capsules instead. Why? The study found that patients who were given two pure cranberry juice capsules per day were 50 percent less likely to get a UTI. It’s not that cranberry juice doesn’t work against UTIs; rather, most cranberry juice found on store shelves isn’t 100 percent pure cranberry juice, meaning it won’t be as effective. And pure cranberry juice doesn’t taste great, so chugging 16 or more ounces of it a day could be challenging, which is why the study recommends capsules as an effective natural remedy for UTIs.
The downside to cranberry capsules is that you won’t get any of those ultra-hydrating benefits that whole cranberries provide because they’ve been dehydrated, powdered, ground, and encapsulated. So, if you choose to go the capsule route, make sure you’re drinking plenty of water, too.

Garlic

Garlic can add more than a big flavor boost to your home cooking. It turns out that garlic may actually help alleviate the symptoms of a urinary tract infection as well. Garlic is an allium, a plant species that also includes onions, leeks, and chives. Garlic has been used for centuries for its natural antibacterial properties in everything from salves to teas.
In particular, researchers at the Birla Institute of Technology and Sciences in India found 82 percent of the antibiotic-resistant bacteria found in the urine of patients with UTIs responded positively to treatment with garlic extract.
Don’t go biting into a clove of fresh garlic just yet, though. Patients in the study were given an aqueous garlic extract, meaning that the garlic had been distilled into a water solution first. If you don’t have a full lab at home to make an aqueous extract, don’t worry. While the research regarding garlic as a treatment for UTIs is scant, one 2009 study found that mice who were treated with oral garlic supplements had significant reduction of UTIs caused by non-E. coli bacteria.
While you should always consult your doctor before beginning any homeopathic remedy, there’s little harm in consuming garlic in moderation. Instead of adding more garlic to your pasta dishes, try brewing some garlic tea instead. You can easily make it at home with a few supplies. If you don’t like the taste of straight garlic, try adding some ginger and honey for flavor.

Vitamin C

Vitamin C may not do much for the common cold, but it could help you ward off that pesky UTI. Vitamin C, also known as ascorbic acid, can help the body fight off a urinary tract infection by boosting the immune system and making urine more acidic so bacteria can’t thrive.
Medical professionals are divided on whether or not vitamin C really works to cure UTIs. A 2016 overview of non-antibiotic treatments of UTIs reported no difference in patients experiencing UTI symptoms after treatment with vitamin C; however, this study was extremely small, with only 13 participants completing the study.
Another study of over 100 pregnant women indicated that those treated with vitamin C showed an almost 17 percent reduction in the incidence of UTIs. That said, because it is unclear whether urine cultures were collected when participants were experiencing UTI symptoms, and because extremely low doses of vitamin C were administered, it’s hard to know whether or not vitamin C is actually an effective treatment against UTIs.  
So should you treat your UTI with vitamin C? Small increases in vitamin C pose little risk to your health, so it is probably okay to have a second glass of orange juice if you’re trying to get rid of a UTI. Still, always consult your doctor before taking a supplement—even vitamin C!—or trying to treat a UTI on your own.

Skip the apple cider vinegar.

Apple cider vinegar has been touted as a natural remedy for everything from weight loss to teeth whitening. But does it really work to alleviate the symptoms of a urinary tract infection?
A recent study suggests that apple cider vinegar does have antimicrobial properties that can significantly impair key enzymes that cause E. coli bacteria to grow and multiply. The study didn’t test apple cider vinegar’s efficacy rate in treating UTIs, but since the majority of urinary tract infections are caused by E. coli, the study suggests that apple cider vinegar may help treat UTI symptoms. Still, apple cider vinegar is an unproven treatment for UTIs, so always consult your doctor before sipping this bitter beverage.  
If you need to get rid of a UTI fast, it’s best to schedule an appointment with your OB-GYN, primary care provider, or even an urgent care for diagnosis before self-treating without antibiotics. Once your doctor gives you the go-ahead, though, try one of these natural remedies for relief, because nobody has time for a UTI.

Categories
Lifestyle Well-Traveled

12 Travel Apps Every Woman Needs To Download

It’s easier than ever to take a vacation these days. Not only is travel becoming more and more accessible thanks to the age of social media and a general rising thirst for new experiences, but technology makes planning and executing your vacations easier than ever. You can plan an entire vacation directly from your iPhone—and it can help you get around a new city too.
That being said, the market today is so oversaturated with travel apps that it can be a bit dizzying trying to figure out which ones are actually the best to use. We spoke with real women who spend much of their lives on the road to find out which travel apps help them to make the most out of their destination while still maintaining the routines that keep their lives in balance.

Travel Apps for Booking Your Vacation

From booking flights to organizing your packing list, there are some seriously amazing apps out there that will help get a vacation off the ground.

Skyscanner

Skyscanner covers all the bases for booking travel, from flights to hotels to rental cars. Much like Google Flights’ web app, Skyscanner’s mobile app does a search for the most affordable and best options through its travel partners. View the least expensive days to fly, or set up flight alerts for when prices change for specific destinations. If you’re feeling impulsive, select their Top Deals section, which shows the lowest fares from your nearest airport.
“I was visiting my boyfriend in London and the day I was supposed to return home I couldn’t bear to leave, so I did a quick search on Skyscanner and found a discounted flight back to New York City for the following day. It was cheaper than the cost to change my ticket,” says Gaby, a New York City–based travel writer.
Download Skyscanner for free for iOS and Android.

PackPoint

Keeping a list of what to pack can be incredibly useful—especially if it’s tailor-made for you. PackPoint uses information from your destination, like weather, location, and your travel dates, to curate a bespoke packing list. It will ask you questions about your itinerary to help make the list as specific as possible, so whether you’re traveling for business, lounging at the beach, or having a night on the town, you’ll be sure to have the right outfits. You can also share your packing list with friends traveling with you to solve all the So what are you bringing? discussions going down in the group text.
Download PackPoint for free for iOS and Android.

Travel Apps for Where to Stay

Picking the perfect place to stay is half the fun of traveling. Once you’ve chosen that, it’s a lot easier to envision sipping that cocktail, splurging on a great souvenir, and venturing outside your comfort zone.

Airbnb

Airbnb’s app version of its website is a wonderful way to book travel either at home or on the go. Find a place for a fraction of the cost of a typical hotel and live like a local. There’s no better way to get the feel of a destination than by living in your own space in the heart of a funky neighborhood.
The app also has a section called Experiences, which has a set of curated experiences to try during your stay. These experiences are put on by local guides, which can add a whole new level of local to your vacation.
Download Airbnb for free for iOS and Android.

HotelTonight

If something should go wrong last minute, like a cancellation, flight delay, or a room that doesn’t live up to your expectations, HotelTonight can save the day. This app seeks out the best last-minute deals at partnered hotels, offering discounts on unfilled rooms.
“HotelTonight saved me when I planned to crash at an apartment of a friend in Washington, D.C. I walked in and the place was such a pigsty that there was no way I could have slept there. A couple of taps in HotelTonight and I was able to book a chic hotel room at a discount right in the heart of the city. It saved me so much stress and money. I continue to use it when I travel,” says Jenna, a lawyer based in San Francisco.
Download HotelTonight for free for iOS and Android.

Travel Apps for When You’re En Route

Getting from Point A to Point B can have a lot of steps in between. These are our favorite travel apps for making the trip a bit smoother.

Grab

From flight delays to close connections to long security lines, travel can be a very last-minute experience. We don’t always have time to wait in line at the airport to get a quick bite, let alone sit down at an airport restaurant outside our gate. This app lets travelers order food on the go: Pay from your phone and pick up your meal at the counter without waiting in line. The app also has maps of each airport and a list of the restaurants available.
“Racing between flights just comes with the territory sometimes when you travel for a living,” says Lauren, a bi-coastal personal assistant to a wealthy Los Angeles family. “Sometimes you have less than half an hour between connections. I can literally order food when my plane lands and scoop it up as I pass by racing to my next gate.”
Download Grab for free for iOS and Android.

LoungeBuddy

Of course, there are the instances when you have too much time between flights. For that, LoungeBuddy is a perfect go-to. This app has saved me time and time again when I’ve booked discount flights that are priced so cheap because of inconveniently long layovers. The app allows for entrance to almost any airport lounge for a one-time fee. Select the airport and day, purchase a pass, and show it to the staff upon entry. Often meals at airport restaurants are more expensive than the passes to the lounge, which are stocked with free food and beverages. Score!
Download LoungeBuddy for free for iOS.

Travel Apps to Use on Location

Finally, you’ve arrived at your destination. Now what? Here are the travel apps that every traveler should have on the ground to make their stay the best it can be.

Guides by Lonely Planet

These downloadable guides are tailored to specific cities. Choose from hundreds of destinations around the world and get the world-famous guidebook’s recommendations on activities, restaurants, museums, outdoor experiences, and more. You can download the info to your phone so you can use them without a wifi connection, as well.
“Most travel writers became travel writers because of the Lonely Planet guides. We know that they are incredibly well researched, and often everything in the book has been tested by a destination expert. It’s like having a local in your pocket,” says Rebecca, a freelance travel writer based in Seattle.
Download Guides by Lonely Planet for free for iOS and Android.

Google Translate

Traveling to a country where you don’t speak the language? Google Translate solves all (or at least most) of your problems. You can download an entire dictionary to your phone to use while offline, which will translate back and forth between English and the local lingua franca. Plus there is a “talk” feature that will speak the language for you if you’re uncomfortable practicing or truly have no experience with it.
On a recent trip to Japan, Google Translate proved invaluable in getting me around town with taxi drivers. Since I have no experience reading or speaking Japanese, I was able to type what I wanted to convey in English and have the app translate it directly into Japanese. It’s not always an exact science, but it was certainly more effective than pointing and motioning.
Download Google Translate for free for iOS and Android.

Travel Apps for Food and Drink

HappyCow

For those who are vegetarian or vegan, it can often be a struggle to find a place to meet your dietary needs, especially when traveling out of the country. HappyCow curates a list of vegan options and healthy food in more than 180 countries. Find restaurants, health food stores, vegan shops, vegetarian-friendly hotels, bakeries, farmers markets, delivery services, and more.
Download HappyCow for free for iOS and Android.

Yelp

The late, great Anthony Bourdain may have hated Yelp, but it’s still the international go-to for restaurant and bar reviews. You can get a fairly accurate feel for a place by the overwhelming volume of reviews from past diners. Even if you’re wary of relying on other travelers’ reviews, each listing contains the restaurant’s hours of operation, a phone number, and often a menu so you can decide for yourself.
Download Yelp for free for iOS and Android.

Travel Apps for Staying Active

For many of us, an active lifestyle is very much a part of our daily routine. And as much as we want to indulge on vacation, we don’t want to completely undo our fitness schedules.

Beachbody On Demand

The fitness craze that was the Beachbody videos is still going strong, with popular at-home workout sessions like 21 Day Fix and Core de Force. The Beachbody On Demand app takes the workouts online so that they can be accessed from anywhere.
“I really love this app because I can download the workouts ahead of time, and they have so many that don’t require equipment. I never need to worry about having wifi and I can do any of the workouts in a hotel room or another small space,” says Ann, an au pair from Ireland.
Download Beachbody On Demand for free for iOS and Android.

obé

obé, or Our Body Electric, brings signature classes to iPhones everywhere every morning at 6 a.m. EST (with a later morning start on weekends, thank goodness). There are seven hours of classes, with everything from circuit training and sculpting to yoga and dance.
“I love this app, which streams live workout classes with some of the best boutique fitness trainers in NYC. It’s nice, as you don’t really need equipment, so I can do it in my hotel room or go down to the gym and have a workout plan instead of trying to figure out what to do. Twenty-eight minutes and you’re done,” says Erina, a travel advisor based in New York City.
Download obé for free for iOS.
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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
Happy x Mindful Wellbeing

FOMO Isn't Just A Hashtag: Here's How To Overcome It And Find Joy In Missing Out Instead

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.

Categories
Conscious Beauty Lifestyle

Is Microblading For You? Here's What You Need To Know

If there was one step in your morning beauty routine you would never, ever skip, we have a feeling you’d say it’d be your brows. There’s a reason why the phrase “brows on fleek” caught on like it did. Your arches frame your face, and they have the ability to totally transform the way your face looks.
These days, people are taking their brows to new extremes to garner major attention. Scroll through Instagram, and you’re bound to spot rainbow arches, wavy eyebrows, and more. Prefer a more natural brow look? No tweezing necessary today: Super-thin arches are out, and thick, full brows are very, very in.
Luckily, there are tons of products out there you can use to fill in your brows, from pencils to mascaras to pomades to gels (oh hey, Glossier Boy Brow). But let’s be real: Filling in your brows on the daily is time-consuming as hell, and sometimes the results don’t look quite as natural as you’d hope.
Sound familiar? Microblading might just be the solution to your biggest brow woes.

What is microblading?

“Microblading is a cosmetic tattoo procedure that involves creating small intricate strokes using a manual tool and applying pigment,” explains Jen Santoro, cosmetic tattoo artist and owner of Altered Aesthetics, a cosmetic tattoo shop that specializes in getting clients’ brows on point.  


Bianca Davis, licensed esthetician, tattoo artist, and owner of J’Adore Brows, says the whole goal of microblading is to create natural-looking brows. And, spoiler alert: It actually works.

Microblading might be for you if…

If your brows are sparse, you hate spending your precious time filling in your brows in the morning, or you’re simply interested in achieving a natural brow look, microblading might be a good option for you.
Santoro says most of her clients have either plucked for so long that their brows no longer grow, or they have inconsistent hair growth; Davis has clients of all ages and all different kinds of brow situations. “I see everyone from young to old women to women who love makeup to women who don’t love makeup,” she says. “Even women who don’t love makeup still like to have a finished look without looking overdone.”

What to Expect From Microblading

Curious about microblading? Here’s everything you need to know about the procedure if you’re considering it.

Microblading Prep

Forty-eight hours before your microblading appointment, you should stop taking any blood-thinning medications or supplements (such as ibuprofen or fish oil), says Santoro. She explains that during microblading, you might bleed a little bit, but if you’re on a blood thinner, you’ll bleed a lot more, and this will dilute the pigment, preventing your skin from retaining it well. Davis recommends limiting alcohol and caffeine intake in the days leading up to your appointment because they also thin the blood.
Additionally, stop using prescription retinoids a week before (they thin the skin), don’t get any chemical peels, microdermabrasion, or Botox, and don’t pluck or wax because you don’t want any irritation around your brow area, says Santoro.

Microblading Procedure

Expect your microblading session to take two hours or more.
Before your esthetician gets to work on microblading, they’ll map your eyebrows to ensure you’re happy with the shape and fullness. This can take anywhere from 20 minutes to an hour, says Santoro. During this process, your esthetician will determine where your brow should naturally start, arch, and end (with input from you). “If the client has a little bit of brow hair or a decent amount, I like to follow the natural pattern of the brow,” says Santoro.
[pullquote align=”left”]“I find brow mapping to be the most crucial part of the process. You can lay down the perfect stroke and color, but if you don’t map, you won’t have good results.”
—Jen Santoro, cosmetic tattoo artist[/pullquote]
Santoro gives clients the opportunity to look at the brow shape from all different angles (lying down, sitting up, in a front-facing mirror, etc.). Once both brow shapes are complete, Santoro uses a caliper measuring tool and string to measure the brows to make sure they’re symmetrical, the arches are the same height, and that both brows are the same size. “I find brow mapping to be the most crucial part of the process,” says Santoro. “You can lay down the perfect stroke and color, but if you don’t map, you won’t have good results.”
Next comes the numbing. Santoro uses a topical lidocaine cream to numb the brow area and leaves it on for about 20 minutes. During that time, she works with the client to figure out what color they want their brows to be. “The goal should be to create color that, in its healed state, is as close as possible to what your current brow color is,” says Davis. “That’s what will give the most realistic look if you’re not using any makeup.” Santoro typically goes for a slightly darker color to account for the fact that pigment fades 20 to 30 percent once healed.
When the area is numbed, your esthetician will remove the cream and get to work microblading. They’ll use a hand tool to deposit ink, and this usually takes about 30 minutes to complete, says Davis. “We use the smallest strokes to build the eyebrow with a specific pattern to replicate the most realistic look of an eyebrow,” she says.
Santoro says she’ll do one pass to create enough strokes to outline your brow, then she’ll do a second pass to fill in the rest of the brow. After looking at the brow from all different angles, she may do a third pass to fill in areas that she missed.

After Microblading

Once done, Santoro will clean the brows and give clients an aftercare kit. She’ll have you blot your brows with cotton rounds every 10 to 15 minutes for the first two to three hours post-procedure to remove lymph fluid that might be seeping out. “You want the brows to heal softly and flake off, and reducing fluid helps,” says Santoro.
You’ll want to clean your brows with a little bit of warm water and a fragrance-free antibacterial soap morning and night, says Santoro, since you do technically have an open wound. Santoro gives clients an ointment specifically made for microblading that you can apply two to four times a day for the first week.
“For the first two to three days, your brows will appear darker because the pigment is sitting on top,” says Santoro. Then, between days four and six, your brows will start to flake off. “You go through the same process when you get a traditional tattoo,” says Santoro. You should stop flaking by day six or seven, and then by day 14, the color should have stabilized.
“Microblading is a two-step process with sessions four to six weeks apart,” says Davis, meaning you’ll have to come in for a touch-up after your initial session.
Davis calls the touch-up the perfection session: “We take time to adjust the color, shape, and anything else we want to tweak,” she says. The perfection session is a lot quicker than the initial microblading session. From there, touch-ups are recommended once a year.


“The ideal candidate for microblading is someone with a skin type that has minimal oil,” says Davis. “The less oil there is, the better the results will be because the color retention will be more vibrant over time.” If you have moderately oily skin, Davis says you can expect to need a touch up between eight and 10 months, whereas if you have normal to dry skin, you can go up to a year before needing a touchup. If you never go for any touch ups, your results may last pretty well for one to three years, says Santoro.
To maintain microblading results for as long as possible, always wear sunscreen when you’re outside (sun exposure fades tattoos) and avoid exfoliating around your brow area, since that can accelerate pigment fade, says Santoro.

How to Find a Microblading Expert

It’s important to go to someone who’s properly trained in microblading, as you don’t want to take any chances with someone working on your face. Your expert’s licenses should be on display in their studio, says Davis, and they should have completed microblading training. Santoro says you want to go to someone who’s at least taken a four-day course, if not more.
Davis also recommends requesting to see photos of healed work, not just advertised pictures. “The healed work is what you will end up with a week and a half after your initial appointment,” says Davis.
Going in for a consultation (which is typically free) is a good way to see if that pro is the right one for you.

How much does microblading cost?

Microblading doesn’t come cheap. Santoro says it can run anywhere from $400 to $600 (or more!) depending on where you live. This price usually includes the initial touch-up, says Santoro, and it may also include any aftercare products you’re supposed to use.
Yearly touch-ups won’t be as expensive as the initial cost (they may be about half).

Microblading Risks: What to Keep in Mind

The good news is that microblading is relatively safe, says Anna Guanche, MD, board-certified dermatologist at Bella Skin Institute; however, there are always risks with any procedure.
“Anytime there is a puncture of the skin, there is a risk of infection,” says Guanche. “The area should be properly prepped to avoid this.”
Guanche adds that you could experience an allergic reaction if you’re sensitive to the pigment or numbing cream. Doing a spot test could be a good way to avoid this, she says.

Popular Microblading Alternatives

Microblading isn’t your only semi-permanent brow option.

Microfeathering

Kristie Streicher, celebrity eyebrow artist, created the technique known as microfeathering. Streicher uses a super-fine, precise blade to deposit pigment onto brows. Microfeathering isn’t a way to create a totally new eyebrow (so it’s not for those with zero brow hairs), but it can refine what you already have.

Microshading

This treatment is popular, too. “The idea with microshading is to produce the look of a filled-in brow that looks more like you’ve filled it in with powder or makeup,” says Davis. “Sometimes artists will combine this with microblading.” Microshading can be done with a hand tool or a machine, says Davis.

Categories
Nosh Nutrition x Advice

Asked And Answered: What Is Holistic Nutrition?

So you want to eat healthier, but you’re not exactly sure how. You can start at [linkbuilder id=”6523″ text=”the food pyramid”] (not a bad resource, but influence from industry lobbyists makes it far from objective). Then there’s the endless array of food philosophies—raw, plant-based, paleo, ketogenic—each of which come with its own caveats, promises, and ideal meals. But where does that leave everything else that goes along with [linkbuilder id=”6524″ text=”food choices”], like your lifestyle, your health, and your values?
Enter holistic nutrition, a philosophy that takes a broader approach to healthy eating. It’s rooted in the idea that there’s no one-size-fits-all approach to finding an effective diet. Rather, it aims to help people build a healthy relationship with food that takes into account their personal preferences, spiritual beliefs, health needs, and lifestyle choices.
“Holistic nutrition looks at the body as a whole rather than individual pieces, and we try to address root causes, rather than offer band-aid solutions, to help people rebuild their relationship with food from the ground up,” explains Emily Gough, a registered holistic nutritionist.
Wondering whether holistic nutrition can have a positive impact on your health? Read on to learn more about this whole-person approach to eating and how it can apply to your life.

What is holistic nutrition?

There are countless voices out there telling us what to eat to look and feel our best. But is there really just one approach that can work for everyone? Well, yes and no. Holistic nutrition can apply to anyone’s life for a very unique reason: It treats every single person as an individual and aims to develop eating plans that fit their personal lifestyles, whether they love to spend hours in the kitchen or they’re always on the go.
“One thing conventional approaches to nutrition tend to ignore is the psychological side to eating,” says Gough. “Holistic nutrition takes everything into account when looking at the impact food has on our bodies and how it affects us emotionally.”
The goals of holistic nutrition aren’t necessarily to help you go down in dress size or to put you on a very restrictive eating plan. Rather, holistic nutritionists believe that the path to optimum health through food will vary for every individual and that the goal of any healthy diet should be to help you feel your best.
“Holistic nutritionists look at big-picture health issues and how you’re eating. They’ll help you determine what’s working for you in your unique body and what isn’t. It’s about taking the time and putting in the effort to really determine what’s going to work best for you as an individual,” says Gough.
It’s not about being perfect or dropping a certain amount of weight each week—instead, it focuses on building sustainable eating habits that will improve how you feel while helping you meet your goals.

Applying Holistic Nutrition to Your Life

Think holistic nutrition is the right approach for you? The best way to get started is by working with a qualified holistic nutritionist. Set up an appointment with a professional who has a holistic nutrition degree or certification. Generally speaking, health insurance doesn’t cover holistic nutrition counseling—so check with your benefits provider to see exactly what your plan offers and whether you should expect to pay out of pocket for services.
Your first holistic nutrition consultation will go in depth into your health history, eating habits, and goals, taking about 60 to 90 minutes.
“I have a full intake form that goes through everything from how you’re sleeping to your stress levels. I want to get to know you, too, so I’ll ask about your relationship, your work, and your health. Most importantly, I want to understand why you’re coming to see me and what your goals are,” explains Gough.
The most common goals for people seeing a holistic nutrition consultant are to lose weight, sleep better, and reduce stress. Your nutritionist will certainly keep those specific goals in mind but will likely approach them from the broader perspective of helping you feel your best and build a healthy diet that you can sustain long-term.
“Even for someone who wants to lose weight, I try to get them to refocus their energy on improving their overall health and building a healthy lifestyle. A lot of people have gone through life with food making them feel a certain way for so long that they have no idea how good they could feel if they made some changes,” says Gough.
After a holistic nutritionist understands what you’re hoping to achieve, they’ll then suggest specific changes to your diet and lifestyle that take your preferences into account. For example, if you absolutely hate cruciferous vegetables, your holistic nutritionist is not going to suggest adding steamed broccoli to every meal as the change wouldn’t be sustainable long term. If you already adhere to a particular food philosophy, they might encourage you to become a little more flexible to see if it improves your well-being.
“If someone’s eating a totally vegan diet and we’re doing what we can to sustain that, but she’s still feeling really crappy after a while, I may suggest adding a little bit of fish or an egg to see if it improves her health,” says Gough. “It’s great to have a value system, but you have to look at how your individual body will react.”
For holistic nutrition to be a success, you need to approach it with an open mind. Your holistic nutritionist will suggest making gradual adjustments to your diet during weekly meetings (either in person or by phone) over the course of three to four months. They might also ask you to document your transition to a holistic nutrition diet through food journals, mood trackers, and sleep logs to better understand how what you’re eating is affecting your overall health.
“Our measurement for success is whatever your specific goal is. There’s no single approach to holistic nutrition, and the way you get there will be tailored to the individual,” says Gough. “We need to see what’s working for you, and you need to be honest with your holistic nutritionist.”

Interested in becoming a holistic nutritionist?

Perhaps you’ve always had a passion for health and wellness, and you’ve found that holistic nutrition has improved your life so much that you’re ready to spread the good word to others. How do you become a holistic nutritionist?
The path varies depending on your background and location. In general, it’s a good idea to undergo formal nutrition education, such as by earning a bachelor of science in nutrition. Then, you can enroll in a holistic nutrition certification program.
For Gough, that meant attending the Canadian School of Natural Nutrition. The National Association of Nutrition Professionals also offers a list of holistic nutrition programs that can help get you trained in this field. Holistic nutrition training takes one to two years and will include science- and nutrition-based coursework, along with requirements to conduct case studies on real people. Once you earn your holistic nutrition certification, you’ll be able to pursue a license to offer your services in your particular state or country.
So after all that training, how much can a holistic nutritionist expect to make in a year? That’s a tough question to answer, says Gough.
“Salaries for holistic nutrition professionals vary widely, depending on what you’re willing to put into your business and how you go about it. Most people start at about $100 an hour, and that would only increase as you gain experience and undergo additional training. But as for your annual salary, it depends on how many hours you choose to work each week,” she says.
Overall, holistic nutrition can be a comfortable, fulfilling career option for people who are deeply interested in helping others adopt healthy lifestyles.
Whether you use it to improve your own life or go on to offer counseling to others, holistic nutrition aims to give people the tools and habits they need to develop life-long health and wellness. The idea is to find food solutions that work for your mind and body on an ongoing basis—and sometimes that means allowing for the occasional cupcake or cocktail.

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Gym x Studio Sweat

8 Incredible Medicine Ball Exercises To Add To Your Next Workout

If you’re looking for a way to switch up your strength training, medicine balls might be the answer. By adding new types of intuitive yet challenging movement to your workout routine, medicine balls let you build balance, coordination, and most importantly, strength.
Studies show that regular strength training lowers the risk of type 2 diabetes and cardiovascular disease in women, and while few studies have looked at medicine balls specifically, the ones we’ve found indicate that medicine balls are at least as effective (and possibly more effective) than free weights.
“With the medicine ball, there are tons of exercises to work on your abs, your stamina, your strength, and your explosive power,” says Vanessa Gebhardt, a training specialist at Freeletics. “For some athletes who are used to training in the gym, doing bodyweight exercises, or running, training with a medicine ball is a very good way to strengthen the core and all the small muscles we normally don’t use.”
“It’s the explosive and rotational movements of the upper body where medicine ball training can really shine, and these moves are relatively safe as long as you’re keeping good form,” says Tyler Spraul, National Strength and Conditioning Association Certified Strength and Conditioning Specialist and head trainer at Exercise.com. “They might be a little too risky, though, if you’re just getting started with strength training and don’t have the watchful eye of an experienced coach to keep an eye on your technique and give you pointers.”

We spoke with trainers to find out how to use medicine balls safely and effectively. As we learned, medicine ball workouts aren’t too intimidating, and with proper attention to form, they can be an incredibly fun way to build strength.   

Staying Safe During Your Medicine Ball Workout: Form Is Everything

While medicine balls are perfectly safe when used correctly, the key word is “correctly.” As with so many types of exercise, poor form can easily lead to an injury.
“It’s easy to overlook the challenge that medicine balls can bring, but they can be deceptively tough because we’re used to throwing around much lighter things like footballs and basketballs,” Spraul says. “This is another reason to pay attention to your form, paying special attention to your hips and low back!”
“If you’re getting into any kind of explosive throws—whether it’s up, down, or sideways—make sure to take care of your lower back,” Spraul says. “You’ll need to have good core strength and glute engagement, otherwise you may end up getting hurt. Be careful not to over-extend and compensate through your spine.”

Keep your core engaged through these exercises, and avoid lifting with your back. For your first few workouts, you might want to exercise in front of a mirror to watch your form. If you notice yourself slouching forward or losing proper form, stop. Never risk an injury to complete a strength training exercise.

Medicine Ball Exercises for Abs: Working Your Core

In a sense, medicine ball exercises are full-body workouts—that’s part of the reason they’re so effective. Still, if you’re looking to target your abs specifically, these exercises are a great place to start.

Medicine Ball Side-to-Side Slam

Stand with your legs slightly wider than shoulder-width apart. Start with the medicine ball held firmly in both hands and drawn in toward your core. Then, as you raise your arms, rotate your body to the left and swing your arms out and over your head (think of making a rainbow arc with your arms).

As you finish the arc on your right side, slam the ball down from about shoulder height as hard as you can. Repeat this motion, starting on the right side, rotating and slamming to the left. Do 5 reps on each side before resting.

Half-Kneeling Medicine Ball Scoop Toss

Start with your left knee on the ground (you can use a yoga mat for extra padding and comfort) and your right knee bent at a 90 degree angle. Be sure to keep your legs, glutes, and core engaged throughout this exercise—engaged muscles will help keep you from twisting during the motion. Hold the medicine ball in both hands on your left side. Keep your arms straight and throw the ball across your body against the wall 5 to 10 times. Repeat on the right side.

Seated Rotations

Sit on a comfortable mat with your legs slightly bent and your heels on the floor. Bring the medicine ball to your chest, sitting completely upright with a straight back. Contract your core, exhale, and slowly rotate to one side while keeping the ball in close to your chest. Pause, then rotate to the other side. Repeat 5 to 10 times, then rest.

Weighted Sit-Ups

This one is exactly what it sounds like. Lie on your back, arch your knees at a 90-degree angle, and hold your medicine ball to your chest.
Don’t cheat by sticking the ball out toward your knees—by displacing the weight, you’ll actually make the sit-up easier to accomplish, which, we’re sorry to say, is the opposite of the goal here. Do a sit-up, keeping the ball tight against your chest. Complete this medicine ball exercise for 20 reps for an intense core workout.

Medicine Ball Exercises for Arms: Toning Up

These medicine ball exercises help build strength in your arms, and they’re a good substitute for free-weight exercises. Your results will vary depending on the weights you use; choose lighter weights and do more repetitions if you’re looking to tone up. Add more weight if you want to build muscle mass. (Going for that long and lean look? Check out our article on bulk-free resistance training, too.)

Overhead Medicine Ball Slam

This is a great exercise for strengthening the arms and working out a little pent-up aggression. Start with your feet hip-width apart and bend your knees slightly, keeping your joints loose. Take the medicine ball in both hands and raise it directly above your head, arms straight. Then hurl the medicine ball at the ground in front of you as hard as you can, following through so you can feel it in your abs and glutes. Catch the ball on the bounce-back and go again. See if you can get through 20 reps with the proper form demonstrated in the video below.

Side Rotation Throws

Stand parallel to a wall, several feet away from it. Hold the medicine ball with both hands, remaining parallel to the wall. Bend your knees slightly.

Rotate your shoulders away from the wall, bringing the medicine ball out to your side. Rotate explosively toward the wall, keeping your back straight and turning your shoulders. Release the ball, allowing it to bounce against the wall, and catch it as it bounces off, returning to your original position.

Repeat 10 to 20 times, or as many times as you’d like, stopping prior to exhaustion. Keep in mind that since you’re throwing a weighted ball around, this is not the type of exercise you should continue until you’re no longer able to maintain the good form demonstrated here.

Medicine Ball Shuffle Push-Ups

Get into a push-up position with your medicine ball on your right side. Your feet should be shoulder-width apart with your legs straight and your hands slightly more than shoulder-width apart. Keep your right hand on the medicine ball and gradually lower your body to complete the first phase of the push-up.

At the bottom of the movement, push the medicine ball toward your left hand. As you come up, push yourself off of the floor completely in a single explosive movement, landing with your left hand on the medicine ball. Keep your waist completely straight, and don’t dip your neck. Repeat, alternating the ball from your left hand to your right hand for 10 repetitions.

You can increase number repetitions over time, but we’d only recommend trying this exercise if you’re already familiar with standard push-ups since the explosive plyometric movement it entails can be difficult for beginners.

Wide Open Circles

This simple yet impactful movement will tone the arms from the shoulders down. Start by planting your feet about shoulder-width apart. Keep your knees loose and slightly bent.

Grab your medicine ball, and hold it straight up above your head, keeping your arms straight, then draw circles in the air in front of you, keeping your arms straight the whole time. According to Jonas Sahratian, strength coach for the University of North Carolina Tar Heels, beginners should complete 10 reps clockwise and 10 reps counterclockwise.

When should you increase the weight of your medicine ball exercises?

When starting a medicine ball workout, be sure to choose a medicine ball weight that allows you to perform movements comfortably.
“The proper weight of the medicine ball is determined by the type of exercise being performed, your individual strength level, and the number of repetitions you complete,” says Gebhart.
“The important part here is that you are able to perform the movement with the best technique and range of motion. You should always start with a lighter weight, and make sure you are doing the exercise correctly before moving on to a heavier weight. This is the safest and most effective way to train.”

If you want to incorporate a power training exercise—which involves performing a single rep or set with high weight—here’s Gebhart’s advice:

For power training exercises, the weight of the medicine ball should be about 30 to 50 percent of your bodyweight one rep max for a similar weight training exercise. For multi-joint exercises such as the overhead throw, the medicine ball must be large enough to handle comfortably with both hands while tensing all of the major muscle groups involved in the movement. Start with lighter weights here, and see how you feel after warming up.

What are you waiting for? Pencil a medicine ball workout into your calendar (or bullet journal!) and get your whole body moving in high gear.