Categories
Mom x Body Motherhood

Different Types Of Miscarriage: What You Need To Know

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

Chemical Pregnancy

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

Blighted Ovum

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

Ectopic Pregnancy

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

Complete Miscarriage

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

Incomplete Miscarriage

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

Missed Miscarriage

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

Stillbirth

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

Aborting a Desired Pregnancy for Medical Reasons

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

How can Rhesus factor complications cause a miscarriage?

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

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

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

Categories
Health x Body Wellbeing

A Guide To Using Essential Oils For Seasonal Allergies

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

What’s causing my seasonal allergies?

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

Which essential oils ease the symptoms of seasonal allergies?

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

Eucalyptus

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

Frankincense

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

Lavender

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

Lemon

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

Peppermint

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

Rosemary

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

How should I use essential oils for seasonal allergies?

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

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

Because essential oils are so concentrated, they’re very potent. While this means that they can be super effective, it can also make them dangerous when used incorrectly.
If you want to apply essential oil to your skin, make sure you don’t have a sensitivity to it. You might not even realize that you’re allergic to an oil, but because they’re so potent, they might cause a noticeable reaction. Apply the oil to a small patch of your skin, and see if it causes a reaction before applying it to a larger area.
It’s often advised to avoid using essential oils during pregnancy, Milosavljevic says. While some oils, like ginger, are typically considered safe for pregnancy, there isn’t enough scientific evidence to verify this. There are few randomized control trials on essential oils in pregnancy. For this reason, many clinicians avoid recommending them for pregnant patients, she says. “Sensitivity can be heightened during pregnancy, and various compounds can be transmitted to the newborn during lactation. For this reason, it’s always best to evaluate each case individually,” she says.
Something else to keep in mind when using essential oils is the health of your pets. If you have pets, make sure that the essential oils you use won’t harm them. This is especially important if you use oils in a diffuser or an oil burner, or when washing their bedding or floors. Cats, for example, can have a strong reaction to citrus, eucalyptus, and peppermint essential oils. Research each essential oil individually before using it around animals, and consult a veterinarian if you’re not sure.
Regardless of your goals or who you share your home with, Brown strongly suggests you speak to your doctor before introducing essential oils into your routine.
You need to exercise caution when you use essential oils, but if you use them correctly, they can provide you a great deal of relief during allergy season. Remember that in some cases, you might need to use something a little stronger to keep your allergies at bay. “Everyone has a different threshold for tolerating the effects of seasonal allergies,” Brown says. “If you experiment with essentials and do not experience relief, it might be time to explore additional options.”
[related article_ids=8718,19228]

Categories
In the Kitchen Nosh

2 Easy Protein Pancake Recipes That’ll Get You Pumped For Breakfast

There’s nothing more enticing than a tall stack of pancakes topped with maple syrup and fresh fruit (or whatever your preferred pancake toppings happen to be). The one thing often missing from this ideal breakfast? Protein! Here’s how to up the protein content of your favorite breakfast item while still keeping pancakes in the picture (and why these high-protein pancake recipes will keep you feeling full for hours).

Why You Need Protein Pancake Recipes on Hand

Cristel Moubarak, registered dietitian, food coach, and founder of nutriFoodie, stresses the importance of including protein at breakfast. “Usually we don’t get enough at breakfast,” she tells HealthyWay, “but have plenty for lunch and dinner. Many breakfasts, including cereal and pancakes, tend to be much higher in sugars or simple carbohydrates, so we digest and absorb it quite fast.” The consequence? Not feeling satiated or comfortable throughout the morning, which can result in reaching for snacks or diving into a less-than-ideal lunch because breakfast was lacking in protein, good fats, and fiber.
The good news? Whether your pancake craving hits in the morning, around noon, or at night, our go-to protein pancake recipes ensure you’re going to enjoy a nutritionally dense, sweet, and delicious meal.

Gluten-Free Cottage Cheese Protein Pancake Recipe

These pancakes get their slightly-sweet, nutty flavor from gluten-free oat flour. The combination of oat flour and cottage cheese results in a lightly textured yet high-protein pancake that pairs well with fresh berries and a drizzle of maple syrup.

Yield: 4 servings—2 Pancakes Each

Time: 30 minutes (Including Resting Time)

Ingredients:

  • 1 cup cottage cheese
  • ⅔ cup gluten-free oat flour (such as this certified gluten-free oat flour from Bob’s Red Mill)
  • 2 Tbsp. unsalted butter, melted
  • 2 eggs
  • 2 egg whites* OR ¼ cup liquid egg whites
  • 1 tsp. vanilla extract
  • Butter-flavored cooking spray (if using a cast iron skillet)

Special Equipment:

  • Measuring cups and spoons
  • Blender
  • Large non-stick skillet OR electric griddle OR large cast iron skillet
  • Silicone or wooden flat spatula (we like this 2-pack from UpGood)
  • Baking sheet
  • Silpat or parchment paper

Method:

  1. Preheat the oven to 300°F and place a Silpat- or parchment paper–lined baking sheet in the warm oven.
  2. Add the cottage cheese, oat flour, melted butter, eggs, egg whites, and vanilla extract to the blender and blitz briefly—just until combined. Let rest 15 minutes before using.
  3. Warm your non-stick skillet, electric griddle, or cast iron skillet over medium heat, coating with butter-flavored cooking spray if using cast iron.
  4. Check the temperature of the skillet or griddle by making a small test pancake. The temperature is right when the pancake turns golden brown and develops a slightly crispy crust.
  5. Using about ⅓ cup of batter per pancake, cook the pancakes in batches (being careful not to overcrowd the pan). As the pancakes cook, transfer them to the baking sheet in the oven to keep them warm until serving.

Low Carb Almond Butter and Chocolate Protein Pancake Recipe

Use your favorite chocolate-flavored protein powder confidently, knowing the almond butter in this recipe will add healthy fats while covering up any protein powder aftertaste. These high-protein pancakes have a denser texture than traditional pancakes and are especially delicious when drizzled with melted butter and a light dusting of extra cinnamon (roll them up for a perfect meal on the go!).

Yield: 2 Large Pancakes

Time: 30 minutes (Including Resting Time)

Ingredients:

  • 1 egg
  • 2 egg whites* OR ¼ cup liquid egg whites
  • 2 scoops chocolate protein powder (such as Vega’s Protein & Greens)
  • ¼ cup water
  • 2 Tbsp. unsalted almond butter
  • ½ tsp. cinnamon
  • Butter-flavored cooking spray (if using a cast iron skillet)
  • Small pat of butter (optional)
  • Toasted almond slices (optional)

*Freeze the remaining egg yolks in a resealable freezer bag or container for future baking projects (or extra-rich and golden scrambled eggs!).

Special Equipment:

  • Measuring cups and spoons
  • Blender
  • Large non-stick skillet OR electric griddle OR large cast iron skillet
  • Silicone or wooden flat spatula

Method:

  1. Add the egg, egg whites, chocolate protein powder, water, almond butter, and cinnamon to the blender and blitz briefly—just until combined. If necessary, thin the batter with a teaspoon or two of water. Let rest 15 minutes.
  2. Warm your non-stick skillet, electric griddle, or cast iron skillet over medium heat, coating with butter-flavored cooking spray if using cast iron.
  3. Make a very small test pancake if desired, checking to make sure the pancake crisps evenly on both sides.
  4. Use the remaining pancake batter to make two large pancakes.
  5. Enjoy while still hot with butter, toasted almonds, and extra cinnamon.

High-Protein Toppings (That Will Go With Any High-Protein Pancake Recipe)

Try these protein-packed toppings on for size:

More On the Importance of Protein at Breakfast

Incorporating high-protein foods into your breakfast routine is an easy way to stay satiated throughout the day, and clinical studies have even shown that a high-protein and high-carbohydrate breakfast could contribute to weight loss over the long term.
Moubarak recommends incorporating the following to maximize your breakfast’s potential:

  • Quinoa or oat flour for fiber and protein
  • Chia for soluble fiber, omega 3, and protein
  • Hemp seeds for protein and omega 3
  • Flax for omega 3, fiber, and protein
  • Protein powder (one scoop is enough to include with a meal)
  • Natural nut or seed butter or avocado for healthy fat

High-protein pancake recipes are a particularly good option for breakfast—and not just on leisurely weekend mornings. They can be made in batches and frozen between pieces of wax or parchment paper for super-simple weekday morning breakfasts, too (just defrost them in the microwave for 45 seconds or in the toaster for a crispier texture). High-protein pancakes can be eaten on their own or rolled up wrap-style and stuffed with fresh fruit and other high-protein toppings for a filling breakfast, a snack at work, or a pick-me-up after hitting the gym.

Not a fan of pancakes? Here are some other high-protein breakfast options to get excited about!

High-Protein Oatmeal: Turn regular oatmeal into something extraordinary by stirring in a dollop of Greek yogurt (or kefir), 1 tablespoon of chia seeds, and 1 tablespoon of almond butter.
Scrambled Eggs (even higher-protein style!): Sauté 2 cups of kale in a teaspoon of olive oil and add to two scrambled eggs. Top with your favorite salsa, ½ cup of cooked black beans, and ½ cup of cottage cheese.
Protein-Rich Green Smoothie: Add 1 banana, ½ cup frozen blackberries, 2 cups baby kale, ½ cup Greek yogurt, ¼ cup pasteurized egg whites, and 1 tablespoon of chia seeds to a blender, and blitz until smooth.

Categories
Mom x Body Motherhood

The Signs of Ectopic Pregnancy That Women Should Never Ignore

Rebecca was a trained wilderness first responder. She knew about ectopic pregnancies. Still, when an embryo implanted in her Fallopian tube, Rebecca (who’s asked that we not use her last name) missed the signs of an ectopic pregnancy completely.
“I didn’t even know I was pregnant,” Rebecca recalls. “I had suspicions, but a test came out negative, then I traveled to Hawaii for several weeks.”
It was while she was in Hawaii that the bleeding started, along with painful cramps, two classic signs of ectopic pregnancy. But since her [linkbuilder id=”6463″ text=”pregnancy test”] was negative, Rebecca shook them off for days, then a week. Finally, nine days after it all started, she mentioned she’d been bleeding to a friend who happened to be a nurse. Suddenly, two and two came together to make four.
“She sent me straight to the hospital, where I found out I was pregnant, miscarrying, and ectopic all at once,” Rebecca recalls.
Rebecca’s life was saved by that trip to the hospital. An estimated 2 percent of pregnancies are ectopic pregnancies, and for women living in North America, this condition is the leading cause of death in the first trimester of pregnancy and accounts for anywhere from 10 to 15 percent of all maternity-related deaths.
But what is an ectopic pregnancy? And are the signs really that easy to ignore? We talked to the experts about how ectopic pregnancy is defined, what they do to treat the condition, and how you can stay safe.

What is an ectopic pregnancy, anyway?

When someone gets pregnant, the embryo that’s created when sperm meets ovum is supposed to travel up the Fallopian tube and find its way to the uterus where it will hang out until birth, developing, growing, and turning into a human being.
But when a pregnancy is ectopic, the embryo gets lost on its way to the uterus. Technically, an ectopic pregnancy is “any pregnancy that implants outside the uterine cavity,” says G. Thomas Ruiz, an OB-GYN at MemorialCare Orange Coast Medical Center in Fountain Valley, California.
In almost every case of an ectopic pregnancy—about 95 percent of the time—the embryo will implant itself in the Fallopian tube. In about 2.5 percent of ectopic pregnancies, the fertilized ovum can settle in at the cornua of the uterus (essentially the spot where the uterus and Fallopian tube meet). The other 2.5 percent are found in the ovary, cervix, or abdominal cavity.

What’s the problem here?

So the embryo didn’t go where it was supposed to. Why is that a problem? Well, every part of the female reproductive system has its own job. The uterus, of course, has the job of providing a growing fetus a safe place for development.
The Fallopian tube, cornua of the uterus, ovary, cervix, and abdominal cavity, on the other hand, are not suited for a developing fetus. There simply isn’t room in those structures for what has to happen to get a baby from conception to birth.
According to Cindy Basinski, an OB-GYN from Newburgh, Indiana, “Pregnancies that develop outside the uterus are dangerous because as the pregnancy grows it can rupture and cause life-threatening bleeding inside the abdomen.”
Sometimes the body will figure out something is wrong, and essentially “fix” an ectopic pregnancy, stimulating a miscarriage early on. Sometimes a woman won’t even know she was pregnant, let alone that her body was dealing with an ectopic pregnancy.
It’s when an ectopic pregnancy continues to grow, however, that the condition becomes something serious, Basinski says. Until the condition is treated—or if it ruptures—you might notice signs and symptoms like Rebecca’s.

Signs of an Ectopic Pregnancy

Notice Basinski said might.
“Unfortunately, for some women, ectopic pregnancy may have very little to no symptoms until it ruptures, causing bleeding in the abdominal cavity—leading a woman to seek emergency care,” Basinski says. “It is unpredictable during growth of an ectopic pregnancy—[whether it’s] weeks or months—when this event may happen.”
On the other hand, for many women, there are noticeable symptoms of experiencing ectopic pregnancy.
Some women report bloating, nausea, or vomiting, although these symptoms are common in [linkbuilder id=”6462″ text=”early pregnancy”] and can easily be confused for garden-variety morning sickness. Pelvic pain that can’t be explained by period cramps or another source or vaginal bleeding in the early stages of a pregnancy, on the other hand, are reasons to call your OB-GYN immediately. Once you’re in their office, you may well be diagnosed with an ectopic pregnancy.

“Pain may be related to stretching of the Fallopian tube as the ectopic grows within it or small amounts of bleeding leaking into the abdominal cavity from the growing pregnancy,” Basinski explains. “Vaginal bleeding may occur as pregnancy hormones are often not produced normally, causing bleeding.”

How is an ectopic pregnancy diagnosed?

Even after you tell your doctor that you’re feeling any of the signs of ectopic pregnancy, diagnosis can be tricky. In fact, according to a 2002 study published in the journal Obstetrics and Gynecology, almost 40 percent of ectopic pregnancy diagnoses are incorrect and are later revealed to be normal, intrauterine pregnancies.
Avoiding this confusion comes down to talking to your doctor about what tests they’re performing.
“If a person is truly diagnosed with an ectopic pregnancy by a physician, this is generally a very accurate diagnosis,” Basinski says. “Physicians are very careful to proceed to treatment of ectopic until they are certain because they do not want to harm a pregnancy if it is a normal one.”
That’s why they require a number of tests before diagnosis or treatment.
“If a physician is concerned that a patient may have an ectopic pregnancy, they will often follow a patient’s levels of beta-human chorionic gonadotropin (BHCG, a pregnancy hormone) to see if it is rising normally,” Basinski says. “If it is not rising normally, this can indicate either an impending miscarriage or ectopic pregnancy.”
An ultrasound is the next step, allowing doctors to take a look inside to see if the embryo is located inside the uterus (where it belongs) or outside of the uterine cavity (making it ectopic). This is where things can get tricky.
“It is difficult to see any pregnancy in any location until the pregnancy has grown enough to be seen—about four to five weeks,” Basinski notes. “If pregnancy levels reach a certain level but no pregnancy is seen in the uterus, this may be an indication of an ectopic pregnancy. If a pregnancy is seen outside the uterus, a definitive diagnosis of ectopic is made.”

Treating an Ectopic Pregnancy

After a definitive diagnosis of ectopic pregnancy, the first treatment most doctors reach for is methotrexate, Ruiz says. The medicine is used in other medical settings to treat everything from rheumatoid arthritis to certain cancers, and it’s contraindicated for most pregnant women because of potential harm to the fetus.
However, in cases of an ectopic pregnancy, there is no saving the fetus, Ruiz says.
“If the embryo is an ectopic, it will not survive,” he notes. “The risk to the mother can be loss of life, loss of the uterus, loss of the tube, or impairment to future fertility.”
Prescribing methotrexate in cases of pregnancy (whether ectopic or intrauterine) stops the growth of the cells in the embryo, and the body will typically miscarry the pregnancy.
“Methotrexate is used in early diagnosed ectopic pregnancies and basically prevents DNA replication in rapidly dividing tissue,” Ruiz explains.
There’s a strict criterion before it’s prescribed, he adds, including a BHCG level that’s less than 5,000 milli-international units per milliliter and no fetal cardiac activity, to ensure the fetus is not viable.
For some women, however, methotrexate doesn’t work. Rebecca’s ectopic pregnancy remained in her Fallopian tube even after she was treated with the drug, and her doctor had to go in surgically to remove the embryo and save her Fallopian tube, enabling her to get pregnant again in the future.
Other women may have to have the affected tube removed completely, Ruiz says, if the methotrexate doesn’t work or if the diagnosis is not made soon enough. Typically this can be done laparoscopically, but if the tube has already ruptured, an ectopic pregnancy becomes a surgical emergency, requiring an abdominal incision.
Although a D&C, short for dilation and curettage, may have once been a means to treat ectopic pregnancy, the procedure is rarely used today, Ruiz says.
“Twenty-five years ago, if we were really stumped, we would do a D&C and send it for rapid frozen section,” Ruiz says. “If the rapid frozen section returned negative for chorionic villi we would proceed to laparotomy [a surgery where the surgeon cuts through the abdominal wall] for a presumed ectopic.”
These days, Ruiz says, highly sensitive ultrasounds and blood testing have rendered the D&C essentially obsolete.

How does this all happen?

Ectopic pregnancies are not a woman’s fault. There’s nothing you do that makes the embryo implant in the wrong part of the body.
But that doesn’t mean there aren’t risk factors at play, Basinski says.
Those with a higher risk of ectopic pregnancy include women with a history of:

  • Pelvic inflammatory disease due to a sexually transmitted disease
  • Endometriosis causing damage to fallopian tubes
  • Previous pelvic surgery for any reason, including appendectomy, tubal ligation, or tubal ligation reversal surgery.

A previous ectopic pregnancy can also increase your chances of having another one, as can smoking and the use of an IUD as a form of contraception.

Ectopic pregnancy prevention is possible (sort of).

There’s no way to tell whether or not a pregnancy will turn out to be ectopic. You can’t tell the embryo where to go, nor can you will it into the uterus.
But if you aren’t specifically trying to have a baby anyway, condom usage can go a long way toward preventing ectopic pregnancy, Basinski says. After all, it’s one of the most effective means of preventing any pregnancy!
If you do want to get pregnant and you have any of the aforementioned risk factors, hope is not lost.
“Women with risk factors should let their physicians know so that together they can closely monitor future pregnancies to enable an early diagnosis and treatment,” Basinski says.
In Rebecca’s case, ectopic pregnancy was not the end of her fertility journey. After two ectopic pregnancies, both of which ended in surgery, she tells HealthyWay, “I’m the mom of two beautiful boys, both conceived with IVF.”

Categories
No Gym Required Sweat

How To Show Your Body Some Love With Strength Training

Cardio has dominated women’s workout routines for decades. For far too long, we’ve been so focused on aerobics classes and treadmill marathons that many of us have neglected another critical part of exercise: strength training.
Heads up, ladies: Strong is the new sexy. That goes for everyone, from competitive bodybuilders and athletes to fitness newbies. Not only are powerful, toned muscles attractive, but getting them through strength training provides some serious benefits for both mind and body.
If you’re worried about getting too bulky, don’t be. Just because you lift some weights doesn’t mean you’ll leave the gym looking like Arnold Schwarzenegger—unless you want to, in which case, kudos to you!
“If you start strength training, you will build muscle, you will get toned, but you can’t get bulky unless you’re spending hours and hours at the gym specifically training for that,” explains Mara Marek, a certified trainer at New York Health & Racquet Club who specializes in endurance and strength training.
Are you ready to start lifting your way to improved health and self-confidence? We sat down with Marek to put together a handy guide to strength training, chock full of expert advice about getting started, mistakes to avoid, and exercises you can do right at home.

So…what is strength training?

Strength training—that’s the workout where you throw a bunch of heavy weights on a barbell, death grip it with two hands, start to lift, and hope for the best, right? Well, not exactly.
As Marek explains, “Strength training is any sort of exercise that encourages contraction of your muscles with a little resistance. It can include dumbbells, resistance bands, or anything that works your muscular system, including your body weight.”
Strength training complements other types of exercise, such as aerobics, by keeping your body strong and healthy. But instead of focusing on keeping your heart rate up, strength training is about challenging your muscles and sculpting your physique.
Many women resist picking up a dumbbell out of fear their muscles will get too large. While big biceps aren’t a bad thing, you won’t get them with a regular strength training program. Instead, you can expect to feel stronger, have more defined muscles, and enhance your overall body composition. Plus, you’ll reap other less visible (but no less valuable) health benefits.  

Why Women Should Strength Train

Only about 18 percent of women say they meet the Centers for Disease Control and Prevention’s recommendation of 2.5 hours of aerobic exercise and two strength training sessions each week. But why exactly should women incorporate strength training exercises into their workout routines?
Obviously, the main physical benefit of strength training is its effect on your muscle mass. The natural aging process depletes our muscle mass over time. Strength training can help preserve it, keeping you fit and active for life. Forcing your bones to bear weight also helps them stay healthy and ward off osteoporosis—a common problem in aging women.
If weight loss is one of your fitness goals, know that strength training can also help you see a healthier number on the scale.
“While aerobics burns calories while you’re doing it, strength training helps you burn calories over time by increasing your metabolic rate,” explains Marek.
When it comes to investing in your mental health, lifting weights might also boost your mood. A study published in June 2018 reported that resistance training was associated “with a significant reduction in depressive symptoms.” And like all exercises, strength training gives you a boost of endorphins that can make you feel great.
“Women put themselves through a lot, from stress and lack of sleep. Strength training can help counteract that,” says Marek. “It will help you tackle each and every day so much better.”

Getting Started With Strength Training

There’s a learning curve for every type of exercise, and strength training is no different. You’ll need to start by getting familiar with the equipment in the weight room at your gym (a personal trainer can help!) or by picking up some at-home gear.
“I recommend picking up some adjustable weight dumbbells, resistance bands (light, medium, and heavy), and a foam roller, which can be a great thing for helping your muscles recover,” says Marek.
There are two schools of thought when it comes to strength training: one that prioritizes focusing on a different body part each day (you’ve probably heard people say “Today’s leg day!” as they head to the gym) and another that opts to condition the whole body every time, which Marek recommends starting out with. So how often should you plan to pick up the weights?
“It depends on how often you’re committing yourself to a workout plan,” explains Marek. “In order to stay motivated, I suggest doing a full-body program two or three times per week to get started, and progress from there so you’re not overly sore or tired.”
Don’t go for the heaviest weight or toughest resistance band when you’re starting out, though—you’ll just end up hurting yourself. You can start by using just your bodyweight, and slowly incorporate light-to-medium weight dumbbells and moderate resistance bands. As you build strength over a couple of months and the equipment you used early on starts to feel easy, kick it up a notch. Remember—strength training is a marathon, not a sprint.
“Always focus on progressing and challenging your body. You can add an extra pound each week until it starts to feel difficult again,” says Marek. “Your body gets used to stuff over time, and then those exercises are less effective.”

Strength training is all about form.

Without proper form, the effort you’re putting into strength training could be going to waste—and you’ll be risking injury every time you lift.
“I like to work on core engagement to start,” says Marek. “That will help you stay stable and protected.”
When you move into the strength training exercises, practice standing up straight (core muscles help with this!) with your shoulders, hips, and feet in one long line. Your eyes should be focused on the horizon—looking down could strain your shoulders—and your knees should be in line with your ankle and second toe. Many people make the mistake of turning their feet in or out and bending their knees too far, which puts strain on the joints.
The right form will change slightly for each strength training exercise. It’s worth brushing up on exactly how to position your body by watching some YouTube videos or even working with a personal trainer.
Form isn’t just about what you do with your body, though—it can lead to making healthy lifestyle choices as well.
“Get enough rest and eat a healthy diet. If you’re approaching strength training correctly, you should start to see results in three to four weeks, especially in your abs,” says Marek.

At-Home Strength Training Exercises for Beginners

Ready to give strength training a try? Here are four trainer-approved moves that will start to challenge your muscles. (And you can do them right at home!)

Leg Lunge

Stand up straight with your arms at your sides, a dumbbell in each hand, and your palms facing in toward your legs. Step forward with your left leg and bend your knee so that your thigh is as close to parallel with the ground as possible and your back knee is slightly bent. Return to the starting position and repeat on the other leg for a total of 5 to 10 reps on each side. Do this exercise for 3 to 4 sets.

Lateral Lunge

Start in the same position as you did for the leg lunge. Lift your left leg and take a step to your left, pushing your hips back and gently bringing the weights downward in front of your body. Bend your left knee until your thigh is parallel with the ground. Return to the starting position, then repeat on the opposite leg, performing the motion 5 to 10 times each side. You could strap a resistance band around your ankles to make the move harder. Do this exercise for 3 to 4 sets.

Shoulder Press

Stand on your knees, keeping them roughly hip-width apart with your back straight. Grab a dumbbell in each hand, then create a goalpost with your arms. Your elbows will be bent 90 degrees and your wrists and palms will face forward. Bring your arms straight overhead until they’re extended and your dumbbells are close together. Pause, then bring your arms back to your goalpost position. Repeat 10 to 12 times. Do this exercise for 2 to 3 sets.

Renegade Row

Start in a push-up position, but instead of having your hands on the ground, place two dumbbells on the floor in line with your shoulders and grip them with your hands. Lower yourself down to perform a push-up, taking care to keep your back straight. When you come back up, lift the left weight up about halfway toward your body and bend your elbow at 45 degrees so your upper arm is in line with your back. Bring the weight back to the ground. Do the same with your right arm, then repeat the entire exercise 8 to 10 times. Do this exercise for 2 to 3 sets.
As you get more comfortable with strength training, you can increase the challenge by using heavier weights and adding reps to each exercise.

Give your body time to recover.

Recovery is so important if you want to build strong healthy muscles, maintain endurance, and feel your best. It should be as much a priority as lifting when you’re working on strength training. At least two days each week should be reserved for active rest.
But don’t expect to sprawl out on the couch all day when recovering, says Marek.
“You’ll get really stiff if you stop moving. Stay active by doing housework, playing with your dog, and keeping things fun. Don’t forget to [linkbuilder id=”6504″ text=”stay hydrated”],” she says.
You might also experience delayed-onset muscle soreness (DOMS) when you start strength training. If your muscles are feeling sore on recovery days, give them a little extra TLC in the form of foam rolling, ice packs, and warm baths.
Strength training can be demanding on your body when you’re starting out, but stick with it. Lifting the weights gets easier over time, and the payoff is huge for your health.

Categories
Nosh Nutrition x Advice

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

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

Why would someone need to suppress their appetite?

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

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

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

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

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

Water

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

Spices

The capsaicin compounds in spices help you feel fuller, says Sharp. This is because capsaicin compounds might be linked to supporting metabolic health. Sharp suggests that you try to add spicy peppers or hot pepper sauce to your meals more often.
Spices have a range of other health benefits, too. “Spices and herbs are loaded with antioxidants, and I recommend people get them out of the spice cabinet, into their cooking, and onto the table, both for flavor and for potential health benefits,” says Keith Ayoob, EdD, RD, associate clinical professor at Einstein College of Medicine.
[related article_ids=1004299]
Saffron is often recommended as a natural appetite suppressant, but Ayoob points out that the available evidence on saffron as an appetite suppressant is too preliminary to suggest it to clients. Sharp warns that saffron could cause vaginal bleeding if ingested in large amounts—a claim that corresponds to its traditional use as an abortifactant—so you should avoid consuming it in supplemental doses if you’re pregnant.

Caffeine

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

Fiber

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

Conjugated Linoleic Acid (CLA)

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

Chromium

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

Is it safe to take natural appetite suppressants?

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

Which lifestyle changes can help me manage my appetite?

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

Time

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

Listening to Your Body When You’re Full

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

Mindful Eating

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

What happens if I constantly eat despite being full?

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

Categories
Conscious Beauty Lifestyle

The Deets On Dermaplaning: Shaving Your Face To Get A Glow

You’ve probably noticed that your skin doesn’t shine quite as brightly as it did in your younger days. Yes, it’s totally unfair, but it’s a fact of life that skin gets duller as you get older. So celebs and beauty pros have been turning to a treatment that has the ability to pump up the radiance on lackluster skin—and it doesn’t even require fancy machinery or cost boatloads of money. We’re talking about dermaplaning.
This popular mechanical exfoliation method is super gentle and has been gathering legions of fans in recent years. “Dermaplaning has been around for well over five years, but it’s become very popular in the last couple of years,” says Lauren Fine, MD, board-certified dermatologist in Chicago. Why so popular? “I think because it’s so simple, there’s no downtime, and it has multiple benefits,” Fine says.
Dermaplaning utilizes a super fine surgical blade to remove the hair from your face—yep, you’re shaving to get a glow. And almost anyone can benefit from dermaplaning, peach fuzz or not. But if you’re easily irritated by traditional face scrubs, want to boost your complexion’s brightness, or have oily skin and regularly experience clogged pores, dermaplaning could be particularly useful for you, says licensed esthetician Michelle D’Allaird Brenner.

How Dermaplaning Works

Dermaplaning involves an expert gently gliding a surgical scalpel across your face to remove dead skin cells and vellus hair (better known as peach fuzz) from the outermost layer of your skin, says Kelly DeWolfe, a nurse practitioner in Chicago.
First, your expert will cleanse your skin, then they’ll degrease your face with either alcohol or acetone, says D’Allaird Brenner. “You want to dry out that upper layer of skin as much as you can so that it sloughs right off,” she says. “If it’s well hydrated, you’re not going to get anywhere.”
Next comes the actual dermaplaning. “We’ll start in one area, then move around the face,” says Tahl Humes, DO, founder and director of Vitahl Medical Aesthetics in Denver. “We customize it to you. We might not treat the entire face, but there might be some areas that need more treatment over others.”
After that’s done, D’Allaird Brenner says she’ll apply a serum to deliver anti-aging, brightening, or hydrating benefits deep into your skin. Finally, your session will end with moisturizer or sunscreen with SPF if you had dermaplaning done during the day, since your skin is in a slightly heightened state of sensitivity after exfoliation, she adds.

Dermaplaning Pros and Cons

One of the biggest pros of dermaplaning is that it’s something that just about any skin type can benefit from, says Humes. And experts love it because it’s much easier on the skin than scrubbing. That means you won’t risk irritating sensitive skin. “It’s probably the most gentle form of mechanical exfoliation there is,” says Fine.
Another dermaplaning pro is that there are immediate benefits, namely brighter and softer skin. Because those dead skin cells and peach fuzz are gone, your skin will look radiant and feel ridiculously smooth right away. “It offers instant gratification,” says DeWolfe.
Additionally, pairing dermaplaning with another procedure, such as microdermabrasion, a chemical peel, or laser treatments, can leave you with even better results, says Humes. When you exfoliate dead skin cell buildup, this allows your skincare products or other treatments to penetrate deeper and work more effectively, says Fine.
Dermaplaning is also a good option for those who can’t use other exfoliation or hair-removal methods. DeWolfe points out that while pregnant women have to steer clear of chemical exfoliators (ingredients like retinoids that work to increase cell turnover are usually a no-no when you’re expecting), they can dermaplane.
In other cases, getting your facial hair waxed if you’re also using over-the-counter retinol products or a prescription retinoid can cause your skin to lift and may even leave you with open sores, says Fine. Because dermaplaning is so gentle, you don’t have to worry about that happening. “It’s a nice option when waxing is difficult,” says Fine.
One of the biggest cons of dermaplaning is that you can’t get the same results at home. In fact, your skin could end up in worse condition if you take a DIY approach. “We’re talking about blades on your face, so I’d be worried about any sort of complication,” says Fine. Another con is that dermaplaning is not a suitable option if you have skin conditions like cystic acne, psoriasis, or eczema on your face, says D’Allaird Brenner.

Dermaplaning for Hair Removal

As previously mentioned, in addition to exfoliating away dead skin cells, dermaplaning also removes peach fuzz, which is another reason that this treatment is so popular. Whether that’s something that’s important or not is entirely up to you, but there’s no denying it’s a big point of attraction for many people interested in dermaplaning.
The pressure to remove hair, whether on the face or body, is real, and it’s something that women have dealt with since forever, shaving, waxing, and lasering their way to being fuzz free. In her book Plucked: a History of Hair Removal, author Rebecca M. Herzig writes that women who don’t shave their legs are often seen as gross and less sexually attractive than [linkbuilder id=”6509″ text=”hairless women”]. She also writes that hair removal is linked to sexualization.
A study published in the Journal of Psychosomatic Research asked 88 women about their facial hair-removal practices and found that on average, the women spent 104 minutes a week on managing facial hair. Forty percent of participants even said they felt uncomfortable in social situations due to their facial hair.
Meanwhile, according to a survey done by the American Laser Center, the average woman will spend more than 58 days of her life removing hair from her body and spend $15.87 a month on shaving (which adds up to more than $10,000 over the course of a lifetime!). While we’re all for doing what you want with your beauty routines, the societal pressure to be hair free is certainly something to keep in mind.

What to Know Before Dermaplaning

So now you’re sold and you want to see what all the fuss is about when it comes to dermaplaning. Here’s what to expect.

How long does dermaplaning take?

Humes says a stand-alone dermaplaning session lasts 20 to 30 minutes, although your appointment may take longer if you have any Qs for your derm.

Is dermaplaning painful?

Not really. “If you took a business card and rubbed it back and forth against your cheek, that’s what it feels like,” says D’Allaird Brenner.

Can dermaplaning cause breakouts?

You could break out after dermaplaning, but the dermaplaning itself isn’t to blame. Here’s the deal: You have to make sure whoever’s doing the dermaplaning is using a single-use surgical-grade blade, says D’Allaird Brenner. Otherwise gunk from an old blade could be transferred onto your skin.
Another reason you might break out after dermaplaning: “When you mildly exfoliate, you bring new skin to the surface, but you’re also bringing whatever garbage is on the way out,” says D’Allaird Brenner. So if a breakout was on its way, it might hit the surface of your skin sooner than it would’ve if you hadn’t dermaplaned.
Finally, when people get dermaplaning done, they often put their hands all over their faces to feel the softness (not that we blame them…), and in doing this they risk transferring pore-clogging germs from their hands to their faces.

Can you put on makeup after dermaplaning?

You can, but D’Allaird Brenner doesn’t recommend it. “From an aesthetic standpoint, let your skin breathe and adapt to the environment,” she says. That being said, your makeup will go on a whole lot more smoothly post-dermaplaning sesh, says D’Allaird Brenner. Just wait until the next day!

How long does it take to recover from dermaplaning?

Fine says there’s no downtime. You can go about your regularly scheduled business immediately. No red faces here.

What kind of maintenance am I looking at with dermaplaning?

Humes says you can go as often as once a month, and you may even be able to extend that to two months between sessions, says Fine.

Can an esthetician do dermaplaning?

Yes! D’Allaird Brenner says it’s a good idea to check an esthetician’s credentials first to see where their license is from. For instance, D’Allaird Brenner is licensed by CIDESCO, a major international beauty therapy association. It’s also a good idea to read reviews before seeing an esthetician for dermaplaning, she says.

How much does dermaplaning cost?

Unlike a sugar scrub you could pick up at your local drugstore or even DIY, dermaplaning isn’t exactly cheap. Prices generally range anywhere from $50 to $150 per session depending on where you live, says D’Allaird Brenner. Fine says that if you combine dermaplaning with another treatment, like microdermabrasion, then you might be given a discount on the dermaplaning.

Dermaplaning Myths: Busted!

What’s true and what’s not when it comes to dermaplaning? We break it down.

It’s safe for all skin types.

True. Fine says that even the most sensitive skin can handle dermaplaning. Unlike scrubs, which are often formulated with harsh particles that can irritate skin, dermaplaning is incredibly gentle.

It’ll make your hair grow back thicker and darker.

False. “That couldn’t be further from the truth,” says D’Allaird Brenner. “Your hair growth cycle is completely linked to hormones. It has nothing to do with shaving.”

Your skin is too dark for dermaplaning.

False. Some skin treatments (like certain lasers) are typically off-limits for people with darker skin tones because they can cause hyperpigmentation and discoloration. But people of all skin tones can try dermaplaning, says Humes. Dermaplaning is also safe to do on tan skin in the summer, says Fine.

You can use your regular razor to dermaplane.

False. Sure, you could shave your face with a drugstore razor, but you won’t see the same results. Consumers don’t have access to the same quality of blades that professionals do, says DeWolfe.

You have to really commit to dermaplaning to see results.

False. Remember: There are immediate results. DeWolfe says dermaplaning (especially when it’s included in a facial) is a great way to get glowing skin before a special occasion.

DIY Dermaplaning: Can you do dermaplaning at home?

If you want to try dermaplaning at home, tools like Dermaflash 2.0 Luxe Facial Exfoliation & Peach Fuzz Removal do exist. This tool has two speed settings (one for gentle exfoliation for beginners and one for a deeper experience). The brand recommends holding your skin taut, placing the tool at an angle so that it sits right above the surface of your skin, and using short feathery strokes to exfoliate.
That being said, experts caution against DIY dermaplaning for the most part. For starters, you’re not going to be able to buy the same quality blade that a professional has access to, says DeWolfe, meaning you won’t get close to the same results.
It’s also a matter of safety: It’s much harder to work on yourself. “You could slice your skin,” says D’Allaird Brenner. “If you draw your blade the wrong direction, you will cut your skin. And if you scrape too aggressively in one area, you’re going to scrape down to the lower layers of skin. By doing that, you might end up with hyperpigmentation and increased sensitivity.”
 

Categories
Mom x Body Motherhood

Diastasis Recti Is The Post-Pregnancy Condition Nobody Talks About

Danna Lorch had never heard of diastasis recti when she was pregnant, but even if she had, the new mom didn’t have time to think about her stomach muscles after she gave birth. Back and forth she went from her hospital room—where she was recovering from an emergency c-section—to the neonatal intensive care unit, where her newborn son needed her to hold him and feed him.
No one told her then that the muscles at the core of her body might have been stretched apart during her pregnancy. In fact, it wasn’t Lorch’s physician who diagnosed her with diastasis recti. And it wasn’t the first physical therapist she saw about the agonizing pain in her hip—or the second. It took three physical therapists before the problem with Lorch’s abdominal muscles finally had a name and she could get some help.
The number of people who experience diastasis recti after [linkbuilder id=”6506″ text=”pregnancy is hard”] for researchers to quantify. Diastasis recti—a separation of the rectus abdominis muscles in your abdomen that leaves a gap that allows your belly to pooch out—isn’t always diagnosed.
Some people with diastasis recti simply assume they’re having a hard time losing weight after giving birth or having back pain because they’ve been hunched over a baby while breastfeeding or feeling the strain of carting a bulky infant carrier. They may not be wrong, but then again, there may be another underlying condition that’s exacerbating that sore back and unrecognizable tummy.
In one study of 300 first-time pregnant women who were followed from pregnancy till 12 months postpartum, the prevalence of diastasis recti was 33.1 percent, 60 percent, 45.4 percent, and 32.6 percent at gestation week 21, 6 weeks, 6 months, and 12 months postpartum, respectively. In other words, a whole lot of pregnant people. In the study, which was published in the British Journal of Sports Medicine, the researchers found no difference in risk factors between those who had diastasis recti and those who didn’t. No one did anything “wrong” to create this painful condition. It simply happened.
So how can you tell if you might end up with diastasis recti after giving birth? And what exactly is it?

Deciphering Diastasis Recti

Diastasis recti is the separation of the rectus abdominal muscles. But does that mean the muscles in the abdomen suddenly decide to go walkabout? And if yes, why?
According to Mary Fleming, MD, an OB-GYN and attending physician at Einstein Medical Center Montgomery in East Norriton, Pennsylvania, pregnancy is often to blame. As the uterus expands to accommodate a growing fetus, it puts pressure on the abdominal wall and stretches these muscles. In part, that’s a necessity of pregnancy. Our hormones ebb and flow, softening and stretching the muscles of the abdomen to accommodate the baby as it develops.
For most, that stretching is simply a way for the abdomen to round out as the uterus grows. But for others, that stretching will push the muscles apart, and the muscles won’t quite spring back into place. That’s diastasis recti.
This can happen to anyone who is pregnant, but if you have a c-section, the risk increases because the muscles have to be surgically separated during the procedure to allow doctors access to the uterus to deliver the baby.
“For most women, these muscles will return to the normal place after delivery (of either type),” Fleming says, “However, for some women they do not, leaving a separation or gap, which can be seen as a midline bulge below the umbilicus (belly button). Diastasis recti is the clinical term for this condition.”

Do I have diastasis recti?

Let’s face it: The state of the abdominal area after giving birth can really vary. Some women seem to have magical powers that pop everything back from whence they came just minutes after birth. (Or so it feels anyway…we’re looking at you, Duchess Catherine!) For others, nothing in the abdominal region will ever look quite the same as it did before they earned their tiger stripes.
[pullquote align=”center”]According to one study, diastasis was present among all women at 36 weeks of pregnancy and decreased to 39 percent at 6 months postpartum.[/pullquote]
How it looks doesn’t (or shouldn’t) matter. But how it feels does, and the pain and discomfort that can come with diastasis recti shouldn’t be ignored.
Of course, it’s hard to say just how many women find that their abdominal region is affected by diastasis recti. There is limited research on the condition. But according to one study, diastasis was present among all women at 36 weeks of pregnancy and decreased to 39 percent at 6 months postpartum, says Nichole Mahnert, an OB-GYN at Banner – University Medical Center Phoenix in Arizona.
What makes it hard to judge just how often the condition crops up is that for some people, diastasis recti will resolve on its own without medical intervention. This can happen in as little as six months, Fleming says, leaving a new mother largely unaware that her abdominal muscles decided to start wandering away from one another.
What’s more, the stigma of dealing with post-pregnancy weight can keep some parents from talking to their doctors and finding out they have diastasis recti. Even reporting on the topic of diastasis recti has been met with debate over society’s health and beauty standards and the damaging effect they can have on a new parent’s psyche. But again, it’s important to note that diastasis recti treatment isn’t about creating a “perfect mom bod.” It’s about healing the muscles of the abdomen and helping you regain core strength, which connects to overall body health.  
As Lorch says, “[Diastasis recti] kept me from feeling strong for a long time and also made me wonder why I wasn’t conforming to the pervasive ‘bounce back baby body’ nonsense that celebrity gossip magazines pump out at us.”
When someone is grappling with angst over why their body just isn’t “bouncing back” the way the tabloids tell us it should, an actual medical condition that’s split their abdominal muscles is often the last thing that comes to mind.

Diagnosis: Recti

While some folks never get help (or put it off), for others, diastasis recti can be debilitating enough to send them running to their doctor, begging for help.
That’s what happened to Grace Everett. The mom of two sons, ages 5 years and 20 months, felt what she calls “pretty acute back pain” after her second child was born, and it became untenable somewhere around the six- to eight-week mark.
“At that point, the rest of my body had recovered from the c-section, but I realized my back was not doing well at all; in fact, it seemed to be getting worse,” Everett recalls. “I wasn’t able to do normal things, like pick up my preschooler or clean (without pain) and had trouble sleeping.”
When she mentioned the pain to her doctor, they referred her to a physical therapist, where she was officially diagnosed with diastasis recti.
“[It] was essentially making my back work way too hard, because my core was totally out of commission,” Everett says. “‘My physical therapist was amazing from the start. She used an ultrasound machine so we could actually see what my muscles were doing. And then we started off small, with very specific exercises that were invisible to watch, where I was laying down prone just trying to get my abs to wake up. I had to retrain my core to engage and convince my back it wasn’t needed.”
Aside from back pain, another sign that you might have diastasis recti is a bulge right in the center of your abdominal area. This bulge will be vertical and is most apparent when sitting up from a lying-flat position, Mahnert says.
This can happen just days after giving birth, and it’s typically not an emergency situation. But it’s not normal for significant or severe pain to be associated with the separation, so that would warrant an immediate call to your doctor, Mahnert cautions.
Whether it’s pain, a bulge, or things just don’t feel right, it’s worth mentioning to your OB-GYN how your abdomen is feeling after birth. After all, this is why follow-up obstetrical care is recommended post birth—so the OB-GYN can catch conditions that relate to pregnancy or birth.
A diagnosis of diastasis recti will usually be made by measuring the length between the two muscles at rest and again when the muscles are contracted. From there, treatment will begin.

Rectifying the Recti: Healing Diastasis Recti

The good news? Surgery is very rarely needed to heal diastasis recti. Although an abdominoplasty can bring the walls of the abdomen together, this operation is considered elective, Mahnert says, meaning it’s often not covered by insurance. What’s more, it’s not recommended until after someone is finished with childbearing.
Instead, physical therapy—like the course that helped Everett get back on track—is the most common path for treatment because it’s both less invasive and more likely to be covered by insurance.
A physical therapist will examine you and begin developing an exercise routine that will target the abdominal muscles without exacerbating your symptoms.
For example, Megan Eggleton, a physical therapist at Grover M. Hermann Hospital in Callicoon, New York, says you’ll want to avoid exercises that increase that bulge, like full sit-ups.
“So very gentle abdominal activation to start, like pelvic tilts, very small crunches, pulling in your stomach like you’re sucking it in and holding for 10 seconds 10 times, and also on hands in knees doing alternating arms and legs,” she says.
Another popular diastasis recti treatment is sitting on an exercise ball and marching in place, Eggleton says, as it will help tighten the core abdominal muscles without worsening the diastasis recti.
Slow and steady can feel frustrating when you just want to feel better, but Lorch found that her physical therapist helped her feel strong and in control of her body again.
“My teacher, Hened, tailored exercises just for my diastasis and even taught me how to check my own stomach as I exercised to make sure I wasn’t straining the gap but strengthening it,” she says. “I saw results in about three months, and in about six the gap had nearly closed. It’s still not perfect by any means, but it’s no longer something that makes me feel weak or self-conscious. I used to love running before the baby and that’s something that I’m finally slowly getting back into.”
[pullquote align=”center”]”Life won’t get less crazy. So take care of yourself now, so you can keep up once they’re zooming all over the house!”[/pullquote]
The process was similar for Everett, who advises other parents in her situation make the call to their doctor as soon as possible, so treatment can begin right away.
“Don’t wait until life gets less crazy,” she says. “We moms have a way of putting off self-care, but honestly, taking an infant to my appointments, where he would just snooze in his car seat, was a heck of a lot easier than when he became mobile and I had to line up a sitter every time. Life won’t get less crazy. So take care of yourself now, so you can keep up once they’re zooming all over the house!”

Why Diastasis Recti Happens

Everett and Lorch both underwent c-sections, which can increase a risk of diastasis recti because of the work a doctor has to do to pull apart the abdominal wall to access the uterus.
But it isn’t only c-section deliveries that can result in the condition, Eggleton says. In fact, pregnancy isn’t the only cause, and it can happen to anyone—women, men, non-binary folks … whoever.
“The most common cause of diastasis recti is pregnancy in women. However, less commonly, it can also be caused by obesity (carrying a lot of weight in the abdominal area), lifting heavy weights incorrectly, and performing excessive and often incorrect abdominal exercises,” Eggleton says.
Few other risk factors for the condition have been identified, which makes it harder for a parent-to-be to prevent diastasis recti. Instead, doctors suggest patients simply follow the same healthy measures they’re recommended to follow anyway: Eat a healthy diet and exercise regularly.
And if diastasis recti does happen, find someone who is qualified to help get you on the path to treatment. The better acquainted they are with diastasis recti, the better chances they have of helping you!

Categories
Mindful Parenting Motherhood

Organic Baby Clothes Brands You (And Baby) Will Love

When I was deciding whether to use cloth diapers, I did a lot of research on the cotton industry to determine if cloth diapers really were a more sustainable option than disposables. I was totally shocked to learn that a ton of pesticides are used in non-organic cotton production. In fact, while cotton production makes up a very small percentage of total cropland used (less than 3 percent), it accounts for as much as 24 percent of insecticides and 11 percent of pesticides used each year in agricultural production!
Yikes.
This made me realize that I’m super conscious about the chemicals I put in my body, often choosing all-natural, organic produce and foods, but I never really considered what I put on my body—or my child’s.
After learning this information, I’ve tried to purchase organic cotton diapers and organic baby clothes for my little nugget in an effort to be as eco-friendly as possible.

Why buy organic baby clothes?

Pesticides aren’t the only reason you might consider buying organic baby clothes for your child. A ton of chemicals, like bleach and formaldehyde, are also used to process cotton and turn it into fabric. In addition, cotton is one of the most water-intensive crops grown in the world. In fact, non-organic cotton production actually led the Aral Sea in central Asia to dry up, wreaking havoc on the surrounding land and compromising the health of more than 5 million people in the region.

Is organic cotton really better for the environment?

In terms of environmental impact, certified organic cotton is more eco-friendly and sustainable than non-organic cotton production and synthetic clothing products. However, unlike food, clothing doesn’t have to be certified to be labeled organic, so it can be tricky to make sure you’re actually getting a sustainable clothing product. Still, there are organizations that work to ensure consumers can safely purchase certified organic clothing.
Look for cotton baby clothes that are labeled with the Global Organic Textile Standard (GOTS) symbol, the gold standard in certified organic textiles. GOTS-labeled clothing must contain a minimum of 95 percent organic fibers. And no heavy metals or chlorine bleaches may be used during production, any chemicals that are used in production or processing must meet biodegradability standards, and the factory where it’s made must include a wastewater treatment system.

HealthyWay-Approved Organic Baby Clothes Brands

In a current consumer climate that favors fast fashion, it can be tempting to head to your local big box retailer to stock up on baby clothes, especially since babies grow out of clothes so quickly. Even though organic baby clothes may cost a bit more, you’ll feel good knowing that the clothing your baby wears is eco-friendly, sustainable, and safe.

Hanna Andersson

Hanna Andersson is a line of kids’ clothing founded by Gun Denhart and her husband, Tom. Almost all Hanna Andersson clothing is certified with the OEKO-TEX® Standard 100 certification, which means that no harmful chemicals are used during production or processing. Here are some of our favorite items:

  • These gender-neutral striped footie pajamas ($42) are perfect for keeping kids warm at night through the colder months.
  • Make sure your baby is ready for summer with this adorable patriotic romper ($30), which can also pull double duty on Independence Day.
  • For days spent in the backyard pool or at the beach, I also love this rainbow rashguard that blocks 99 percent of UV rays ($36) and this matching sunhat ($16).
  • Hanna Andersson also has a whole line of matching family pajamas, so the whole family can wear cozy, organic clothes together (and look adorable for the ’gram, of course).

Shop More From Hanna Andersson:

Kate Quinn Organics

GOTS-certified? Check. Super cute? Check. Kate Quinn Organics produces fresh and fun organic baby clothes you can feel good about purchasing and your baby will feel good wearing. And if you’re interested in going totally cotton free, Kate Quinn also has a line of sustainable bamboo clothing. A few of our faves:

Finn + Emma

Finn + Emma is a clothing line for the ultra-hip baby that blends style and sustainability, using GOTS-certified organic cotton, lead- and nickel-free snaps, and eco-friendly dyes to produce their organic baby clothes and toys. Plus, they have a whole line of neutral clothing for when you don’t want to force your babe to conform to heteronormative gender roles—fighting the power can start young!

Shop More From Finn + Emma:

From Babies With Love

From Babies With Love isn’t just a brand with some seriously cute stuff, it’s also a non-profit foundation; 100 percent of the proceeds from clothing sales go toward supporting orphaned and abandoned children around the world. Plus, all their clothing is GOTS-certified organic and produced in factories that have regular Sedex Members Ethical Trade Audits (SMETA), meaning they practice safe labor, health, and safety standards for workers. From Babies With Love is a UK-based company, so international shipping charges will apply.

  • Is it just me, or are ducks on baby clothes the most adorable thing ever? I mean, how cute is this sweet little sleeper ($29) and matching knot hat ($10.50)?
  • Whether it’s for your darling little bundle or a friend’s baby shower, this cute monkey gift set ($60) is a must-have. It comes with a blanket and sleeper set, the box actually turns into a DIY mobile kit, and it comes with a free card and gift bag!

GAP Organic Baby Clothes

GAP started producing certified organic t-shirts about a decade ago and now offers a line of affordable and adorable organic baby clothes that can be found in most GAP stores and outlets.

  • Is a baby-sized jean jacket practical? Maybe not, but your baby will look so cute matched up with mommy in an iconic GAP jean jacket ($44.95) paired with a breezy bubble romper ($34.95) or this 2-in-1 shortie set ($34.95).
  • For brand-new babies, I love this organic kimono top ($24.95) with side snaps, so you don’t have to torture baby (or yourself) trying to get a onesie on over baby’s head.

Shop More From Gap:

Categories
Happy x Mindful Wellbeing

What Are Chakras? Understanding The Mystical World of Internal Energy

Chances are pretty good you’ve encountered imagery or descriptions of chakras before—perhaps without even knowing it. At a spa, you may have seen that classic outline of a person resting in lotus pose with the seven rainbow orbs stacked along the center of their body. Or in a yoga class, your instructor might have mentioned a pose intended to reconnect you to your root chakra or open up your heart chakra. Sounds cool, but what are chakras, and how do they influence our lives?
First things first: If you’re looking for hard, physical evidence of chakras, well…it doesn’t exist.
“Dissect a corpse, and you won’t find chakras or nadis—the conduits through which prana energy flows,” explains Susan Shumsky, author of The Power of Chakras: Unlock Your 7 Energy Centers for Healing, Happiness, and Transformation, and Maharishi & Me: Seeking Enlightenment with the Beatles’ Guru. “But that’s because Western science only focuses on your gross physical body, whereas chakras are located in your subtle body. It’s important to realize that this physical world we live in isn’t the only game in town.”
The principal ideas of chakras have helped people stay well, boost their happiness, and get to know themselves for thousands of years (yes, really!). Chakras are part of the foundation of dozens of healing practices including yoga, acupuncture, and reiki. And studying these energy vortexes aims to help you find balance in all areas of your life—creativity, sexuality, emotions, health, discipline, and spirituality. Who can argue with that?

What are chakras?

Those colored balls of energy you see in chakra diagrams look pretty, but they represent ancient ideas that go far beyond aesthetic imagery. Chakras relate to universal issues of humanity that people have strived to understand and address for thousands of years.
The word chakra is rooted in Sanskrit and translates to “wheel” or “disk.” Even though you might find chakra books and accessories in New Age shops, this concept is far from new. It dates back to early Hindu, Jain, and Buddhist traditions. While each philosophy has a slightly different take on chakras, they generally agree that the chakras are vortexes of powerful energies swirling inside of us.
“Chakras are not only physical; they are related to our states of mind, our beliefs, our habits, our conditioning,” explains Shumsky.
In an ideal world, our chakras would be perfectly healthy and we’d be living our best lives all the time. The reality? Our energy centers get blocked by forces like stress, illness, conflict, and loss. That prevents the flow of prana, or vital life-force energy through the body. The chakra system then gets out of whack, causing all sorts of bad juju, health issues, emotional blocks, lack of inspiration—you get the picture. And it can be frustrating!
So how do you unblock your chakras? Whatever you do, don’t bother booking a chakra “balancing” treatment at your local wellness center, warns Shumsky.
“There’s nothing in the ancient scriptures of India that talks about balancing your chakras—there’s really no such thing,” she notes. “Your chakras are either open and prana is flowing well or they’re blocked and closed.”
A blocked chakra is a temporary state that can be resolved with a little TLC. That’s where chakra healers come in. These practitioners understand the finer points of unblocking chakras and can help you restore the healthy flow of prana throughout your body. Techniques will vary depending on exactly who you work with, but you can expect a little meditation, stretching, breathing exercises, and visualizations.
Don’t have access to a chakra healer? Don’t worry—you can work on unblocking your chakras right at home, no experience necessary.
“I don’t think you need to pay someone $100 to $200 an hour to unblock you. I’m a DIY gal, and I have several exercises in my book The Power of Chakras that can help,” says Shumsky. “For example, there’s pranayama breathing exercises, an ancient technique from India, that can help clear your nadis. Even the yoga exercises, called asanas, can help. I have a few healing affirmations in the book, which can be helpful, as well.”
Some people also rely on chakra stones or crystals to help keep their prana flowing.
“They’re extremely powerful and carry the energy of the planets, and those particular planets are associated with the seven major chakras. Each one is associated with a gemstone, so that’s important to know about, and a Vedic astrologer can prescribe the right gemstone for you,” says Shumsky. “You can wear the gemstone around your neck or put it under your pillow at night to experience a profound effect.”
The chakra system can take years to understand—after all, there are actually some 114 energy centers along with 72,000 energy channels throughout our bodies. But learning the seven main chakras, which run from the base of the spine to the crown of the head, may help you get in tune with important areas of your life and build your personal power.
“Each chakra performs a specific function and is related to certain body parts and aspects of mind. Some chakras embody the five elements, days of the week, planets, gemstones, and colors,” says Shumsky.
Here’s a quick overview of these important energy centers and tips on how to unblock your chakras.

What are the seven chakras?

  • [sol title=”Root Chakra” subheader=”Color: Red”]Located at the base of your spine in the coccygeal plexus, the root chakra relates to your organs of elimination and adrenal glands, explains Shumsky. The first chakra is also connected with the basic needs of survival, such as food, shelter, and money. You can tell your root chakra is blocked if you show signs of aggression, experience deep anxiety about basic survival, or feel a restrictive need to avoid spending money, she adds.
  • [sol title=”Pelvic Chakra” subheader=”Color: Orange”]Sometimes referred to as the sacral chakra, the pelvic chakra is located where the name suggests: in the genitals and the prostatic plexus, says Shumsky. It’s associated with your reproductive organs, sexuality, and pleasure in general. Feeling like you’ve got an unhealthy relationship with sex, trouble building trust, or attachment issues? A blocked pelvic chakra might be to blame.
  • [sol title=”Navel Chakra” subheader=”Color: Yellow”]The third chakra of your body, referred to as the navel chakra or solar plexus chakra, can be found between your navel and solar plexus. It’s considered responsible for the health of your pancreas, abdominal organs, willpower, and confidence. “If there’s a blocked navel chakra, you might be overly controlling and dominating, or very weak-willed and allowing of people who take advantage of you,” explains Shumsky.
  • [sol title=”Heart Chakra” subheader=”Color: Green”]As you might have guessed, the chakra that’s associated with your lungs, thymus, love, passion, and joy is situated in your heart. A broken heart is the fastest way to cause a blocked heart chakra, and it’s why you feel so down in the dumps after a breakup. “Other signs include feeling emotionally damaged, holding onto a lot of resentment, feeling despondent, loneliness, and depression,” says Shumsky.
  • [sol title=”Throat Chakra” subheader=”Color: Blue”]Going up the body, your fifth chakra is located at your throat and laryngeal plexus. It’s strongly associated with your thyroid gland and abilities to communicate, share your truth, and express creativity. “If you feel you are overly shy or repressed, can’t quite express yourself, have some great gifts that you can’t put out into the world, have a speech impediment, or difficulty communicating, your throat chakra might be blocked,” says Shumsky.
  • [sol title=”Third Eye Chakra” subheader=”Color: Indigo”]Found at the center of the cranium at the pineal gland, your third eye chakra relates to higher consciousness. It’s associated with your wisdom, intuition, spiritual discernment, and ability to focus. “If the third eye chakra is blocked, you might feel really unintuitive, make bad decisions on a regular basis, be unable to read people well, or even have a spiritual superiority complex,” notes Shumsky.
  • [sol title=”Crown Chakra” subheader=”Color: Violet or White”]Your highest chakra, located at the crown of the head, is associated with your hypothalamus and pituitary gland, as well as your spiritual enlightenment, Shumsky explains. It has to do with connecting you to God. “If you’re feeling isolated from spirit, if you feel God is out there somewhere and you’re separate from that power, if you feel God is great and you are nothing, those are all seventh chakra problems,” she says.

The ideal state is to have all seven chakras open, allowing for the healthy flow of energy through the body. Focus inward to see which of your chakras needs attention at any given time. A journal can be a useful tool in noticing changes throughout your mind and body and can give you clues on how to keep your energy flowing.
“When you increase prana flowing through your energy field and radiating from your chakras, you become more magnetic, charismatic, healthy, strong, influential, and successful,” says Shumsky.