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Life x Culture Lifestyle

How Agrihood Communities Are Taking The Farm-To-Table Trend To A Whole New Level

You may have a patch of tomatoes and kale flourishing in your backyard during the summer months, frequent the outdoor market every Sunday, and belong to a CSA, but you’re not exactly a farmer…yet. Planned communities with working farms at their centers, or “agrihoods,” are the next stage in committed, sustainable living, and they’re beginning to crop up all around the country as more and more young people are interested in having a connection with where their food comes from.
Of course, a community built around farming is hardly a new concept in itself. Throughout much of the world’s history, the population either grew its own food or lived in immediate proximity to the farmers who did, with the result being that even without a lot of money, community members could have access to fresh, healthy produce, milk, eggs, and so on. In other words, farming communities were the norm.
According to Richard Lingeman’s Don’t You Know There’s a War On?, even as recently as World War II, neighborhood victory gardens produced some 40 percent of produce eaten by American families. Can you imagine what would happen if we could recreate those statistics again?
But by 2008, something profound occurred: for the first time in recorded history, more than 50 percent of the world’s population lived in urban centers rather than agricultural areas where fresh food abounds. This in itself doesn’t sound very scary, but some of the unexpected effects of urbanization have included a distressing lack of access to fresh, healthy foods in many urban centers and even “food deserts” which are, by definition, areas where residents live prohibitively far from places where they can buy fresh, healthy food, instigating reliance on highly processed alternatives available in gas stations and convenience marts.
Enter the emerging trend of whole communities planned around working farms. These agrihoods are becoming more and more popular in many parts of the U.S. In fact, an article in Business Insider even claims that agrihoods are to millennials what golf course communities have been to baby boomers. So are agrihoods a status-based lifestyle for the health-conscious wealthy, or a viable new model that can provide sustainable access to healthy, fresh food for all? The answer is both.

Reviving Troubled Communities With Fresh Food and Urban Farming

A case study: It’s no secret that the city of Detroit has been suffering in recent decades. Economic difficulties and the city’s declining industrial center have led to widespread poverty, abandoned homes and factories, and disintegrating neighborhoods. But sometimes the most inspiring things come from trouble. And that’s exactly what’s happening in Detroit’s North End, where the Michigan Urban Farming Initiative (MUFI) has been running what they call, America’s first sustainable urban agrihood, a project that not only provides free healthy food to people who need it, but also a means for promoting education and healthy communities. Sound pretty cool? It is.
The all-volunteer non-profit that is MUFI has heralded big changes in its home neighborhood, where two-square blocks of formerly vacant land has been transformed into “a three-acre agricultural campus,” anchored by a “two-acre urban farm that has produced more than 50,000 pounds of free produce since 2012 to more than 2,000 households, food pantries, churches, and businesses within two square miles of the farm.” These impressive figures come from David Darovitz, a volunteer communications director for MUFI who has been working with the organization for the last two years.
According to Darovitz, their agrihood, with the help of an average of 8,000 to 10,000 volunteers per year, has taken an area that was once a prime example of urban decay in the heart of a food desert and transformed it into a “working farm that feeds people in an area that used to be ignored and desolate.” It’s also a highly successful model of “adaptive reuse of the built environment.” Not only has MUFI turned formerly abandoned land into a sustainable and high-producing urban farm, its volunteers have also made impressive strides in rehabilitating and repurposing existing neighboring structures. Does this make you fantasize about what could be done with some of the run-down areas of your city? Me too.
Darovitz says they have markedly “enhanced the area by removing tons of debris left in and around abandoned houses and buildings near the farm,” as well as restored “a long-vacant former apartment complex into a Community Resource Center for residents and visitors.” It’s hard to find anything but good things to say about MUFI’s mission and methods, and they hope to serve as an example for future projects in other regions.
“We get many inquiries from people all over the world who want to understand what we do and learn from our model to employ at their location,” says Darovitz, adding that “we set up our model with the hope that others would replicate it.”
Lots of volunteers come from right in the neighborhood, but many travel from all over the world as well, says Darovitz, to “work on many projects from cutting grass, planting, harvesting crops, painting, various neighborhood clean-up projects, and much more.” The food is donated free of charge “to anyone who needs it with priority given to North End residents,” he explains, adding that the organization “feeds about 2,000 households annually.”
Here’s hoping this model spreads to cities in need all over the globe!

Farming and The High Life: The Upscale Agrihood Model

You may not live near Detroit, and you may be able to afford fresh, healthy food, but if you’re getting psyched to get involved in community-based agriculture, you may be able to find just what you’re looking for thanks to a different model.
While the Michigan Urban Farming Initiative is the first urban agrihood dedicated to helping transform its low-income community, recent years have also seen an impressive collection of more high-end lifestyle communities built around working farms, and young families are clamoring to move in.
I spoke with Kevin Carson, NorCal president of The New Home Company, the master developers behind The Cannery, an upscale agrihood in Davis, California. While The Cannery doesn’t have the same mission of benefitting a low-income community (costs for the cheaper row-houses in the community start in the mid $400,000 range, and larger single family homes in The Cannery’s Sage Neighborhood start at a base price of almost $800,000), the hundreds of homes in the planned community certainly have drastically altered the shape of the neighborhood.
In fact, Carson calls The Cannery “much more than an agrihood…[it’s] a model project for adaptive reuse.” The 100-acre site had formerly been the Hunt Wesson Tomato Packing Plant, explains Carson, saying, “When we developed the site three years ago, the plant had been demolished, and all that existed was the parking lot.”
Since 1999—when the Hunts Tomato factory and cannery was shut down—the area where The Cannery now flourishes had been an abandoned industrial property, doing little for the East Davis community. Now, in addition to its 7.4 acre working farm and 520 energy-efficient, eco-friendly homes, Carson says the 100-acre property that makes up The Cannery also includes walking and bicycle trails, a community clubhouse with a swimming pool, an amphitheater, and tons of parks and additional green space. But what’s it like to actually live there?
Carson says people who move to The Cannery are looking for “something different”—something more than cookie-cutter homes built around the ubiquitous water-sucking golf course. Health-focused community events, like fun runs around the beautifully and sustainably landscaped grounds, farm stands, and an annual harvest festival certainly make family fitness and healthy community engagement a bit easier.
In addition to the other luxe eco-amenities residents can enjoy, one of the biggest draws to Cannery life is the unparalleled access to fresh produce along with the knowledge that your food comes to you sustainably from literally around the corner, rather than being sprayed with chemicals and shipped to you from far away using loads of fossil fuels.
Sounds amazing, right? But if you’re like me, you may be looking at your long to-do list and wondering just how much work are you going to need to put in in order to reap the benefits of a farm in your backyard. While every agrihood is different, many lifestyle-focused, buy-in agrihoods leave the nitty-gritty of how engaged you want to be up to you.
For example, the Essencia Farm program in Orange County requires each participating household to work four volunteer hours per month and pay $200 per year in exchange for daily access to flowers and herbs, as well as weekly produce boxes. But according to Carson, the Cannery Urban Farm is run by the Center for Land-Based Learning, a county-run non-profit. So while there are volunteer days when community members can choose to work on the farm and get that close-to-the-land experience, the farm is “first and foremost operated by professional farmers.” So just by owning a home and living in the Cannery community, residents get the benefit of “food box days where fresh produce and eggs are available,” as well as “edible landscaping (fruits and nuts)” in every yard on the property. Talk about an idyllic lifestyle.

Interested? Look before you leap into an agrihood.

Are you considering a new home and a lifestyle change all in one swoop? Here are some important things to think about before making a move toward agrihood life:

How much time do you want to invest?

Every agrihood is different. Volunteer hours are required in some and not in others, but encouraging resident involvement is essentially an amenity, so it helps if you’re wanting to get your hands dirty and get into the spirit of things.

Do you want to talk to your neighbors?

More than just track houses with a farm at the center, agrihoods are planned neighborhoods, meaning that in addition to loving fresh food, residents of agrihoods tend to be interested in community. That means knowing both where your food comes from and knowing your neighbors. That doesn’t mean you can’t be an introvert and live in an agrihood, but it could be a greater incentive for chatty Cathys to jump on the bandwagon.

Are you willing to move far away?

Agrihoods may be popping up all over the country, but there’s definitely not one in every city yet. If you find yourself really wanting to commit to an agrihood, you may have to move to an entirely new state.

Are you thinking realistically or aspirationally?

It’s not hard to fantasize about waking up to fresh eggs, slicing homegrown zucchini into your dinner salad, and blissfully harvesting apples from the orchard next door with your kids on the weekends. But it’s also important to consider how big a change that would be. If you’re already knee deep in the organic, local food movement, becoming part of an agrihood community could be the logical next step. But if you’re just starting out on an eco-friendly and healthy eating journey, you could try a smaller step first before uprooting your life, like joining a CSA produce subscription program or getting a plot in your local community garden.
Either way, if inspiration for sustainable, healthy living strikes, why not take advantage of it and make a positive change? Agrihoods are great for the people who live in and love them and, so far, evidence suggests that they’re great for the larger community as well.
The local, organic food “trend” is growing and here to stay, Eve Turow Paul, an expert consultant, told The Washington Post. The phrase “urban farming” may seem contradictory, but in reality, it could change your life and even work to solve hunger issues in America. If you’re already dedicated to choosing organic, local foods whenever possible (and maybe even dabble in growing, composting, canning, and the joys that come along with these activities), you may be wondering how to become even more invested in the farm-to-table movement.
Are you ready to take the plunge? You can start with inspiration from the Charter for Compassion’s list of 12 compelling agrihoods to explore in the United States.

Categories
Nutrition x Advice

Beyond The Banana: 10 Potassium-Rich Foods To Nosh On Right Now

Most people understand the importance of eating a diet rich in vitamins and nutrients. But here’s a mineral you need to start paying extra attention to: potassium. The U.S. Department of Agriculture recommends that adult men and women consume 4,700 milligrams of potassium daily.
But less than 3 percent of adults in the United States consume the daily recommended intake of potassium, according to a 2017 report from the International Congress of Nutrition. In fact, the 2013-2014 What We Eat in America survey found that American women age 20 and older consume an average of just 2,312 milligrams every day. Yikes!
The good news is that potassium-rich foods aren’t hard to find. We don’t have to shop for unusual items at the grocery store or rely on potassium supplements to up our intake of this critical nutrient. Potassium-rich foods can be found in nearly every section of [linkbuilder id=”2857″ text=”the food pyramid”], and the bodies of healthy individuals typically do a good job of absorbing the nutrient from potassium-rich foods, says Amy Goodson, a registered dietitian in Dallas. Goodson works to help most of her clients (typically busy families and athletes) hit optimal potassium levels through food alone.
Here’s her expert advice on the importance of this mineral for your health, warning signs you might be deficient in potassium, whether you need to take potassium supplements, and the most potassium-rich foods you should eat. (Surprise: Bananas didn’t even make the top 10 list!)

Why You Need It

With so many differing opinions and recommendations on what factors into a healthy diet, it’s difficult to find a reason to prioritize one mineral over another. One source tells you to focus on calcium, another stresses iron, while a third harps on zinc. Why exactly do we need to pay attention to potassium?
“Potassium is necessary for the function of all living cells and is thus present in all plant and animal tissues,” says Goodson. “It’s the third most abundant mineral in the body and is important in maintaining fluid and electrolyte balance in the bodies of humans and animals.”
But our cells aren’t the only part of our bodies that demand potassium. Muscles—especially our heart—also depend on potassium to contract when we move and exercise.
“Potassium and sodium work together to regulate the water and acid–base balance in the blood and tissues. It also works by creating a sodium–potassium pump that helps generate muscle contractions, including regulating heartbeat,” says Goodson.
The relationship between potassium and sodium may offer other valuable health benefits as well. For example, while many public health initiatives have recommended reducing consumption of sodium to lower your risk of stroke, a report in the Journal of the American Heart Association said that increasing potassium intake may provide similar results.
As with many areas of scientific study, researchers are still looking for definitive answers. Another report noted that the effect of consuming potassium-rich foods may be mostly related to the effect it has on blood pressure: “the benefits of dietary potassium may be primarily through its effect on blood pressure. High dietary potassium is associated with a decrease in blood pressure, particularly in the context of a high-sodium diet.”
“Potassium causes a reaction in the blood vessels and has been shown to help lower blood pressure in some individuals,” Goodson explains.
And if you’ve been feeling down lately, start looking at your potassium and salt intake. Research from Australia’s Deakin University has found that a low-sodium diet with lots of potassium-rich foods might improve symptoms of depression and tension.
From your head to your heart, you’ll reap numerous health benefits by adding potassium-rich foods to your regular diet.

Signs Your Body’s Craving It

Signs of nutrient deficiency manifest in our bodies in many different ways. It might not always be obvious that you’re lacking something critical in your diet. How do you know when your body is craving potassium-rich foods?
It can actually bit a little tricky, says Goodson.
“There’s no one sign of potassium deficiency. Low potassium levels, known as hypokalemia, can cause weakness and muscle cramping. You might have nausea, vomiting, constipation, or an irregular heartbeat. However, those can also be symptoms of many other health issues,” she explains.
Eating lots of potassium-rich foods and tracking how much of the mineral you’re consuming will generally help you avoid a deficiency of this nutrient. However, people who exercise excessively, have an eating disorder, or take certain prescriptions (such as some blood pressure medications) may have trouble maintaining their potassium levels with food alone. They may need to enhance their diet with potassium supplements.
“These situations could cause you to lose more fluid than other individuals, and you might need to consume more potassium,” says Goodson.
If you haven’t been feeling well lately and think low potassium might be to blame, make an appointment with your doctor. He or she can check your levels with a simple blood test and offer guidance on the best solutions for your body.

Beyond the Banana

Looking to join the top 2 to 3 percent of the population that consumes enough potassium? Surprisingly, it’s not that difficult, and you can find everything you need at your local grocery store.
You can start with everyone’s favorite potassium-rich food, the banana, which has around 422 milligrams of potassium. But you’ll need to eat more than 10 bananas every day get the recommended 4,700 milligrams of potassium you need, which would drive anyone, well, bananas.
“So many people think that just one food provides the nutrient, but that’s just the result of marketing,” says Goodson.
Contrary to what many believe, bananas aren’t the best or only source of potassium. There are dozens of other foods that contain even more potassium than the peelable tropical fruit. The Office of Disease Prevention and Health Promotion has an entire list of potassium-rich foods , but here are some easy ones you can add to your diet right now:

potassium rich foods

White Beans

½ cup = 595 mg

As one of the least expensive sources of protein, beans are an essential food for anyone who wants to eat healthy on a budget. Pop white beans in a Tuscan-style soup, mash ‘em up into a dip, make a Southwestern-style chili, or sprinkle them in salads to get a punch of protein and potassium. Or get creative and whip up a batch of bean-based blondies with pumpkin and chocolate chips for the ultimate healthy treat. Savory or sweet, the choice is yours.

Carrot Juice

1 cup = 689 mg

Are you loyal to your morning cup of coffee? Consider swapping it out for some carrot juice, at least once in a while. Just a cup of this bright orange goodness contains about 20 percent of your daily potassium needs. It also contains 25 percent of the recommended daily intake of vitamin B6, which helps regulate the balance of potassium and sodium. Make it with an at-home juicer or pick up a bottle at your local health food store.

White Potato

1 medium = 941 mg

When you want something nutritious that doesn’t require a lot of preparation, what can be easier than baking a potato? White potatoes are one of the best potassium-rich foods you can find at the market. Load up a baked medium white potato with steamed broccoli, thinly sliced bell peppers, and some shredded cheese for a flavorful meal with lots of nutrients.

Sweet Potato

1 medium = 542 mg

While not quite as rich in potassium as their pale white cousins, sweet potatoes still contain a healthy dose of this essential mineral. However, the sweet spuds beat white potatoes when it comes to protein and vitamin A. You can enhance baked sweet potatoes’ natural flavor with a drizzle of honey and some cinnamon. Or go savory with finely chopped rosemary and a light drizzle of olive oil—let your palate drive your decision.

Tomato Paste

¼ cup = 669 mg

Don’t throw out the tiny bit of tomato paste that often remains after you make a recipe. Just a few tablespoons of tomato paste can help you meet your potassium needs in no time. And if you’re looking for more reasons to eat it, here are three: Tomato paste is rich in vitamins A and C along with fiber. You can cook up a hearty bean salad with tomato paste, smear it on English muffins to create a base for customizable mini pizzas, or use it as the starter for spaghetti and meatballs.

Edamame

½ cup = 485 mg

These green pods might just be mini health miracles. Not just rich in protein, this low-fat food also contains fiber, iron, and vitamin C—without a ton of calories. Steam up some edamame as a potassium-rich alternative to popcorn the next time you plan to binge-watch movies on the couch. Pro tip: Dust edamame with some chili, garlic powder, or Parmesan cheese to boost the flavor of this healthy snack.

Acorn Squash

½ cup = 448 mg

Whether you bake it, puree it into a soup, or roast it, this fall favorite will help you meet your potassium consumption needs. You might not realize it, but the skin is also edible, and it contains valuable antioxidants and fiber.

Plain Nonfat Yogurt

1 cup = 579 mg

How versatile is plain yogurt? On its own, it has about 13 percent of your potassium needs. But mix it up with some banana, strawberry, or dried apricots for breakfast and you can easily get a third of your potassium needs for the day. Talk about a breakfast of champions!

Wild Atlantic Salmon

3 oz = 534 mg

Potassium is just the beginning of what makes salmon a win for your diet. The fish also contains omega-3 fatty acids, which help lower blood pressure and improve heart health, according to the American Heart Association. If you don’t have access to fresh-caught salmon or time to cook, you can pick up a canned version for similar health benefits.

Lima Beans

½ cup = 478 mg

A Southern food staple, lima beans make for a tasty side dish that’s rich in both potassium and protein. You can keep them as a simple comfort food with a little bit of butter and cracked pepper, or go sophisticated and cook lemon-garlic lima beans for a plate bursting with flavor.

When to Consider Supplements

With so many people deficient in potassium, you might be wondering if it’s worth picking up a bottle of potassium supplements from the health food store. After all, isn’t it easier to pop a pill than seek out potassium-rich foods at every meal?
“I always recommend people get their nutrients from food,” says Goodson. “They’re better absorbed from food, and those foods also contain a lot of other vitamins and nutrients that will benefit the body.”
If you’re not able to get enough potassium from foods, a daily multivitamin (rather than a potassium supplement) might help you obtain the right amount for your health. However, some people with certain medical conditions may benefit from the use of supplements. Goodson says you should always check with your physician before adding potassium supplements to your diet. They can take a look at your medical records to determine if potassium supplements are right for you.

But how much is too much?

You already know that a lack of potassium could cause health issues. But what happens when you consume more than the recommended intake of potassium?
“Most people with normally functioning kidneys do not run the risk of too much potassium from eating a balanced diet,” says Goodson. “If you do have too much, your kidneys just excrete it out.”
But she notes that potassium supplements could create health issues for people with kidney disease or people taking certain medications. High potassium could create a condition called hyperkalemia, with symptoms that include chest pain, weakness, numbness, and trouble breathing.
“Always check with a doctor before using a supplement. You want to make sure it’s safe for your body and there’s no contraindications with other medications you’re taking,” says Goodson.
In short: Eat a variety of fruits, vegetables, beans, and dairy to meet the recommended nutritional goals for potassium intake, no more and no less. And don’t fall for the marketing myth that the banana is the best potassium-rich food at the grocery store.

Categories
Mindful Parenting Motherhood

More Than Just A Tantrum: Signs Your Child Is A Highly Sensitive Person

A kindergartener with an infectious smile and a big personality, Bella often has meltdowns over seemingly little things, like the tags in her shirt or combing her hair.
Her mom, Gail, has heard it all.
She’s just spoiled!
Don’t worry, this is just a phase.
But Bella is not spoiled, and she’s not just going through a phase. Bella is a highly sensitive person. As an infant, she was diagnosed with sensory processing disorder (SPD), a neurological condition that results in an inability to process certain sensory information correctly.
According to the Star Institute for Sensory Processing Disorder, as many as one in 20 people may be affected by SPD or be considered a highly sensitive person.
Garland noticed something was different about Bella when she was about two months old.
“She was inconsolable, she didn’t fancy anything as most babies do such as a bouncy seat, a play mat, or toys. She constantly sniffed everything. She screamed every time I changed her like she had never been through it before.”
Christy Watson, whose daughter Lucy has also been diagnosed with SPD, vividly remembers the moment she realized Lucy needed treatment.
“Lucy was particularly bothered by her brother Emmett’s shrill newborn crying and would cover her ears and scream whenever he would cry.”
She says she was in the kitchen making lunch one day when Emmett started to cry. “Only a minute passed between the time he began crying and the point when I walked back into the family room. Lucy had taken a pillow from the sofa and had it placed over Emmett’s head in an attempt to get him to stop crying.”
“Highly sensitive children have debilitating aversions to light, noise, pressure,” says Michelle Collis, a North Carolina-based speech language pathologist. “Tags and seams can cause light pressure and touch, lights can be too bright, and a small buzzing from a fluorescent light [can seem] so loud the person cannot function.”
That’s because a highly sensitive person, like a child diagnosed with sensory processing disorders, can’t tune out stimuli, and processing literally everything at once can be completely overwhelming.
Because sensory processing disorder is not currently a recognized condition in the Diagnostic and Statistical Manual, the diagnostic guide used by most mental health professionals, kids with SPD are often misdiagnosed with attention deficit/hyperactivity disorder (ADHD), autism, anxiety, or obsessive–compulsive disorder (OCD).
Still, Lucy Jane Miller, PhD, OTR, and author of Sensational Kids: Hope and Help for Kids With Sensory Processing Disorder (SPD), believes that SPD is a distinct condition.
In a 2012 study Miller and her colleagues determined that while ADHD and sensory modulation disorder (SMD)—a specific type of SPD—share similarities, children diagnosed with SMD had more sensory complaints than those diagnosed with ADHD, leading Miller to determine that ADHD and SPD are distinct diagnoses.

So how do you know if your child is a highly sensitive person with sensory processing disorder?

“Tantrums for no apparent reason, eyes closed or squinted, or even turning the head and looking from the side of the eye are all markers of a child with SPD,” says Collis. “Kids with SPD may also cover their ears with their hands or tense their shoulders in response to noisy stimulus.”
An obsessive preference for a few items of clothing or demanding to wear the same shirt every day is another indicator that your child may have a sensory processing sensitivity. A highly sensitive child with SPD will get easily distracted by an itchy seam or tag in their clothing. The offending item of clothing will be all they can focus on until it is removed.
“Sensory seeking children may enjoy  banging items, climbing, and hanging upside down from furniture,” says Collis. “In addition, a child with SPD can exhibit a constant need to be leaning, hugging, or touching another person.”
It might seem like your child is acting out or misbehaving, but really, they may just be trying to process sensory information. When your child clings to you after a meltdown, they’re clinging to their constant—a parent or loved one—in an effort to calm down after sensory overload.

I think my child has a sensory processing sensitivity. What now?

“I battled [SPD] for five years alone,” says Garland. “If you suspect your child has a sensory processing sensitivity, please do not do that. Go find the resources that your child needs.”
As a parent, you may not be sure where to start if you think your child may have a sensory processing disorder.
Elaine Aron, PhD, is a leading psychologist in the field of sensitivity and sensory processing disorders. If you suspect your child has SPD, Aron suggests filling out her free online questionnaire. If you answer yes to 13 or more questions, it may be worth getting your child tested for sensory processing sensitivities.
If you only answer yes to one or two of the questions on Aron’s questionnaire, your child may be highly sensitive, and could still benefit from certain treatments. Either way, Aron stresses that the questionnaire is not a diagnosis. Rather, it is a tool to help parents who may be at a loss with their child’s behavior determine if something like SPD may be part of the equation.
If you believe your child may have SPD, an occupational therapist trained in sensory issues can test your child for sensory processing sensitivities.
A diagnosis can often provide relief for both parents and children.
“I just thought I was a bad mom,” says Garland. “It was very hard to understand sensory processing because no one I knew had a child with any issues.”
But a diagnosis gave Garland and her daughter a path forward.
Watson says that pre-diagnosis, it was difficult to bond with her infant daughter, and she carries a lot of guilt because she didn’t initially understand SPD.
“Toddlers are moody and angry a fair number of times in a day, but Lucy was convulsing with rage, screeching at the top of her lungs, and dropping tiny bows more often than she was happy from about age 1 to 4. I realize now that this was because she would become so overstimulated, and she did not have the language skills to communicate her needs to us.”
Watson goes on to say, “It was hard to take and, truthfully, kept me from fully bonding with her for a long time. I know that sounds terrible, but it is inordinately more difficult to develop a healthy relationship with a child who is constantly screaming and unhappy than it is to bond to a calm, loving, and content baby.”
After Lucy’s diagnosis shortly before age five, Watson says she can now look back and clearly see the signs that Lucy had sensory processing issues, but even with testing, struggled to get help.
“She was much more irritable and discontented that most babies, and as a toddler she would melt down almost constantly. It was exhausting. Her speech was delayed, and I had her evaluated twice between the ages of 1 and 3, and each time, I was told that she was on the low end of normal and didn’t qualify for services. I still feel like she needs speech therapy but because she is on the fringe of that normal range, she is still not eligible for certain services.”
Because sensory processing disorders are not officially recognized medical conditions, it is hard to get kids with SPD the therapy they may need.
Garland, who lives in rural North Carolina, says getting Bella in-school services and treatment has been especially difficult.
“Living in this rural area even in public school the amount of help she can get is limited,” says Garland. “Her teacher is not familiar with sensory disorder nor is her dentist or the fill-in doctor we are using since ours left.”
Both Watson and Garland agree that parents of highly sensitive kids have to be advocates for their children.
“Early intervention is key!” says Watson. “If you suspect there is a problem, go to the doctor! If the doctor doesn’t listen to you, get a new doctor. You know your child better than anyone.”

Highly sensitive kids benefit from occupational therapy.

“Occupational therapy made Lucy a different child,” says Watson.
While the first few weeks of Lucy’s occupational therapy were hard, Watson says she began to notice a change after about six weeks of therapy.
“Her behavior improved dramatically, her fine motor skills, her gross motor skills, her auditory and tactile sensitivity—everything—everything continually improved,” says Watson. “After a year of OT and counseling, she had improved so much that she no longer qualified for services!”
In addition to occupational therapy, there are some things parents can do at home to help highly sensitive kids process sensory information.
“Blue or red cloths can be placed over fluorescent lights at work or school to decrease bright light,” says Collis.  “Seamless clothing is hard to find, but Target has a new kids’ line for sensory sensitive children. If a preferred clothing has been found, parents often buy multiples of the item. I have children who wear headphones at school and public places to decrease outside noise.”
During a sensory overload, a child’s ability to process language can decrease dramatically. A child with SPD may not be able to communicate what’s wrong, which leads to further frustration. Collis says picture cues can be helpful communication tools for kids with SPD.
“I have even used written sentences for readers,” says Collis. “During a ‘meltdown’ language should be used to reassure and tell the child what behavior to do: ‘I will use my earphones when it is too noisy.’  ‘My earphones help the noise go away.’ ‘I will keep my hands to myself.’”
It can be incredibly frustrating to parent a highly sensitive kid or a child with an SPD diagnosis, but Garland says watching Bella grow and learn has been the most rewarding experience of her life.
“Mothering a child with sensory issues is hard,” says Garland. “I have cried. I have prayed. I have at times given up and at times I have been so proud I felt like my heart might burst.”

I’m an adult. Can I be a highly sensitive person?

Short answer? Yes. While sensory processing disorder is becoming a more accepted diagnosis, many highly sensitive people have been misdiagnosed with OCD, ADHD, or even anxiety.
Writing this article has actually opened my eyes to my own struggle with being a highly sensitive person. As a kid, I was always labeled “a handful.” I made good grades, but I struggled to stay in my seat or be quiet. I get what I call “overstimulated” easily, even as an adult.
I’m extremely outgoing, but if I’m at a loud party with lots of people, I get easily overwhelmed. When that happens, I have to remove myself from the situation and find a calm, quiet space or a meltdown is inevitable.
According to Aron’s adult questionnaire, this is actually common for highly sensitive people. Aron also says that it is a common misconception that women, children, and self-described introverts are the only individuals who can be highly sensitive.
According to information on Aron’s website, “We know that as many males as females are born [highly sensitive], although they obviously will be different in many ways because of their gender and how their family and culture has viewed their sensitivity.”
Aron goes on to explain that men typically score lower on the self test, which she believes is because men begin to sense their own vulnerabilities and may not answer their self-evaluations honestly.
In addition, the majority of highly sensitive people are introverted, but that still leaves a large percentage of extraverted individuals who are also highly sensitive. If you are extremely outgoing but need lots of downtime, Aron says you may be a highly sensitive person.
Unfortunately, treatment for highly sensitive adults has been lacking. According to Sarah Schoen, PhD, Director of Research at the STAR Institute for SPD, “We know that children don’t grow out of sensory processing disorder and many do not receive the necessary treatment when they are children, meaning symptoms persist into adulthood. Additionally, there are many adults who have been misdiagnosed and are just beginning to become aware of their sensory processing issues.”

The good news?

Treatment options for adults with SPD are growing. Working with an occupational therapist is still the best treatment option, even for adults, says Schoen. But it’s not always easy to make time for a lengthy therapy appointment when you barely have time for a grocery store run.
“That’s why our occupational therapists started to create educational content for adults that can be accessed from home,” says Schoen of the STAR Institute’s resources. “Many of the adults we treat say they have been misdiagnosed with a mental health condition or illness and have unnecessarily been taking medication. An important part of their treatment is to understand their sensory issues and differences so that they can participate in a program that includes the introduction of a sensory lifestyle with modifications to their daily life, alterations to their environment, and self-advocacy.”
Most importantly, know that you are not alone. If you suspect that you or your child is highly sensitive, there are online resources, like Aron’s website or SPDStar.org that can inspire your first steps toward treatment.
[related article_ids=7068,9096]

Categories
Fitness Advice x Motivation Sweat

I’m With The Band: Mastering Resistance Band Workouts

If you frequent the gym, chances are you’ve seen fellow gym rats sporting stretchy bands during their workouts. From fit mamas to competitive powerlifters, resistance bands offer amazing benefits for everyone interested in stepping up their fitness routine. Resistance bands are lightweight strips of elastic used to stimulate both muscular stretching and contraction.
You can use resistance bands for everything from dynamically warming up your hips prior to your squat workout to getting your glutes burning between weighted exercises. And while you can achieve these results with other equipment, what differentiates resistance bands is their effectiveness as a training approach of their own.
That’s right, ladies: Resistance bands offer a workout solution that meshes with long work days, frequent travel, and even post-injury rehabilitation. Read on to learn how just a few bands can afford you a killer workout that will progress you toward your health and fitness goals.

Why reach for the band?

Training with resistance bands has the potential to help individuals comprehensively improve their performance. Resistance band exercises correspond to a broad range of goals and circumstances and help you develop diverse capabilities. They do so by incorporating numerous fundamental training aspects during any given session—from flexibility, strength, and power, to core isolation, fat loss, cardiovascular activity, mobility, balance, coordination, agility, and speed. The simple structure of resistance band exercise allows for countless objectives to be addressed efficiently.
According to Dave Schmitz, physical therapist, personal trainer, and founder of Resistance Band Training, resistance bands can be used to develop both functional strength and metabolic conditioning protocols. The resistance created when working with bands is vastly different than the resistance of traditional dumbbells and barbells. Instead of providing constant resistance throughout an entire movement, resistance bands leverage ascending resistance. As the range of motion increases, so too does the work output necessary to complete the exercise. This type of resistance also allows the velocity of any given movement to change and accelerate, which is how the body adapts to create improvements in power. These neurological modifications result in a somatic understanding and ability to use force to generate power, which can translate to a wide variety of daily activities.

Types of Resistance Bands

Resistance bands vary not only in type, but also in size and shape. Some even feature handles and loops that make certain movements easier. Consider which of the following will work best for you as you develop your own resistance band regimen.

Therapy Band

Therapy bands are most often used for rehabilitation-focused exercises. These have a wide, flat surface and are about 4 feet in length.

Compact Band

Like therapy bands, compact bands are also about 4 feet in length, but are tubular rather than flat and typically have a handle attached to each end. Compact resistance bands can be used for both upper and lower body movements, depending on placement (which we delve into below!).

Fit-Loop Band

Fit-loop bands are similar to therapy bands in that they lay flat. That said, they’re looped rather than being a single strip of elastic. Fit-loop resistance bands are best used for lower body movements. Hello, shapely glutes! Fit-loop resistance bands can range from 4 inches to 2 feet in length, and you’ll make your selection depending on your desired level of difficulty.

Figure-8 Band

Figure-8 resistance bands have two plastic handles connected by a tube that’s the shape of a figure-8. The two handles on a figure-8 resistance band makes it especially useful for upper body movements.

Ring Resistance Band

Like figure-8 resistance bands, ring resistance bands are tubular-shaped with two handles. This band is continuous in its construction, thus the comparison to a ring. That said, ring resistance bands are shorter—having, on average, a 1 foot circumference. The handles on ring resistance bands are soft and flexible, as opposed to the plastic handles characteristically seen on figure-8 bands. These bands are often used for lower body exercises, but are best for regimens that diverge from those typically performed with fit loop or compact resistance bands.

Lateral Resistance Band

A lateral resistance band is a single strip of tubular elastic. It has Velcro cuffs on each end that are attached to the ankles for lower body exercises. These bands are especially useful for movements that target the hips and thighs.
Resistance bands comes in different colors, which represent different tensions and levels of resistance. Many brands code their resistance bands, and it takes nothing more than a quick glance to ensure you’re buying the level of resistance best fit for your needs. No matter what type of band you settle on, it’s best to buy several different resistance levels to ensure you’re working each body part at your greatest intensity. For example, a band meant for your lower body will need a bit more tension than one used for your upper body.

Breaking a Sweat

For a total body workout, combine the following exercises in a band-based routine:

Front Squat

Targets: Quadriceps, Hamstrings, Glutes, Core

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Assume a firm stance with your feet about shoulder-width apart and the middle of the band secured beneath them. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand and bring the top of each band around your shoulders . Your arms will be in what’s called the front rack position. Lower into a squat, pushing your bum backward as you imagine yourself sitting back into a chair. Rise back to standing and repeat.

Squat + Press

Targets: Full Body

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Assume a firm stance with your feet about shoulder-width apart and the middle of the band secured beneath them. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand. Hold your arms at shoulder level as if you’re about to initiate the press. Lower into a squat, pushing your bum backward as you imagine yourself sitting back into a chair. In the bottommost position, your thighs should be parallel with the floor. Be sure to keep your hands at shoulder-height. Slowly raise to standing, pressing the handles into the air as you stand. Finish by bringing your arms back down to shoulder-height and repeat.

Lying Glute Bridge

Targets: Glutes, Hamstrings, Quadriceps, Core

Reach For: A Fit-Loop Resistance Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Lie on your back with your knees bent and your feet flat on the floor. You should be able to brush your heels with your fingertips. Position your band just above your knees. Pressing through your heels, drive into a bridge position by raising your hips and bum off the floor. Focus on squeezing your glutes rather than hyperextending your back. Keep your shoulders and neck anchored to the floor. As you raise your lower body, push your legs against the band to separate them further, extending until you feel the tightest resistance in your glutes. Return your legs to center and return your bum to the ground. Repeat.

Side-Lying Clamshell

Targets: Glutes, Quadriceps, Lumbar

Reach For: A Fit-Loop Resistance Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps per side


Lie on your side with your hips and knees bent to 90 degrees. Loop the band around your legs, just above your knees. Pull your knees apart, focusing on squeezing your glutes to drive through the movement. Keep your hips square and facing forward. Hold the final position for 2 to 5 seconds. Slowly close your legs and return your knees to the starting position. Repeat.

Band Pull-Apart

Targets: Chest, Triceps, Rhomboids

Reach For: A Compact or Figure-8 Resistance Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Stand with your feet shoulder-width apart. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle or end of the band in each hand with an overhand grip with your arms fully extended in front of your body. Imagine zombie arms! They should be parallel to the ground. Pull the band apart by squeezing your shoulder blades together until the band brushes your chest. Slowly return to the starting position and repeat.

Bent-Over Row

Targets: Back, Biceps

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Assume a firm stance with your feet about shoulder-width apart and the middle of the band secured beneath them. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand and fully extend your arms. Your palms should be rotated in and facing each other. Hinge at the hips until your trunk is nearly parallel with the ground. Your arms should be reaching toward your feet. Keeping your core engaged and shoulders retracted, pull each band toward your abdomen. Squeeze your shoulder blades together and draw your elbows back until your hand approach your hips. Return to the starting position and repeat.

Upright Row

Targets: Shoulders, Traps

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Stand in a firm stance with your feet about shoulder-width apart and the middle of the band secured beneath them. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand with an overhand grip. Keep your hands close together and your arms fully extended. This is your official starting position. To perform the movement, lift your hands toward the ceiling while keeping in overhand grip. Raise your hands to shoulder height. Your elbows should be pointing out and your shoulders should not hike up to your ears. Return the band to the starting position and repeat.

Pallof Press

Targets: Full Body

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps per side


Loop or attach the middle of the band to a fixed object. Stand in line with and perpendicular to the chosen object. Your stance should be firm with your feet about shoulder-width apart. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand with an overhand grip. With bent elbows, bring your hands toward your midline until they’re directly in front of (or even brushing!) your chest. Extend your arms and push the band straight out in front of your body. Keep your entire body in s straight line—no rotation at the hips or trunk! Imagine you’re holding a plank, with nothing but your arms moving. Pause with your arms fully extended for 3 seconds. Return the band to the starting position with your hands at your chest and repeat.

Bicep Curl

Targets: Biceps

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Assume a firm stance with your feet about shoulder-width apart and the middle of the band secured beneath them. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand with an underhand grip. Your arms should be fully extended in front of your body, with your hands resting outside of the hips. Lift the handles to about chin height, or wherever your arms are bent into a complete curl. Your elbows shouldn’t leave the sides of your body and should remain pointing downward. Return the band to the starting position and repeat.

Overhead Tricep Extension

Targets: Tricept

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Sitting on a chair, place the middle of the band beneath your bum. Hold one handle in each hand and stretch your arms overhead. Bend at your elbows roughly 90 degrees or until your hands are near the back of your neck. Turn your palms so they’re facing upward and press through your elbows until your arms are completely extended. Return them to the starting position behind your neck and repeat.

Side Plank With Row

Targets: Full Body

Reach For: A Compact Band

Rep + Set Scheme: 2 to 4 sets of 12 to 15 reps per side


Position yourself in a side plank with the band secured under or around a stable object. Your back should be straight and your core, glutes, and quadriceps should be engaged. With on forearm planted firmly on the ground, hold one handle of the band in the opposite hand. Begin with your hand by your hip. When you’re ready, extend your arm fully, then draw back through the elbow, returning to your starting position. Repeat.

Additional Benefits of the Band

Women who are working toward enhancing their functional strength with resistance bands create specific conditions that help their bodies respond to several key forces. According to Schmitz, the ascending resistance of a band and its extreme portability “decrease the effects of gravity, reduce ground reaction forces, and slow down the forces of momentum.” Addressing these factors is crucial for achieving movement, strength, fat loss, muscle development, and performance objectives. It’s also extremely important when an individual has to rehabilitate a weakened or injured area of her body. With the assistance of an appropriate band, she is able to perform any movement successfully while decreasing the possibility of joint trauma. When using resistance bands, the body’s stabilizing muscles are supported in responding to balance and coordination demands at a level they can adequately handle.
This advantage varies distinctly from free weights in that weights are gravity-dependent and may contribute to joint compression. Resistance bands can utilize vertical, horizontal, and even rotational forces, but with far less compression. This is important for overall musculoskeletal health because the various resistance vectors engaged during resistance band workouts prevent certain muscles and joints from being repetitively stressed along the same path or pattern of movement. For example, instead of performing traditional back squats several times a week, banded front squats can be incorporated as a substitute. As a result, the possibility of overuse injuries and joint trauma decreases. While this is important for anyone who exercises regularly, it’s especially important for those with preexisting joint concerns. If a specific body part has already undergone trauma, preventing further damage is critical.
Schmitz also believes the variability of the resistance band eliminates compensatory habits. Individuals can immediately increase or decrease the resistance of their band depending on how they’re feeling. Thus, surrounding muscles do not have to be stressed in counteracting movements if fatigue sets in. Not only does this aid in injury prevention—it also maximizes training efficacy as it ensures the correct, targeted muscles are driving the movement.

Creativity at its Finest

We know how important consistency is when working toward health and fitness goals—however, there are many circumstances that seem to allow for an onslaught of excuses for not getting in the daily sweat sesh. Traveling across the country for a conference, visiting parents out of town, juggling a dozen to-do items with a car full of energetic kiddos—we understand. Luckily resistance bands appeal to your wellness drive by eliminating all of these excuses. They can accommodate anyone, anywhere, at any time.
Between their portability, accessibility, and high level of versatility, resistance bands offer an endless selection of exercise options that can easily be tailored to any individual’s needs. From booty burners to rehabilitative treatment, the opportunities for varying resistance and postures are seemingly endless and nearly any movement can be replicated with a band to increase tension and target strength and mobility.
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Categories
Mindful Parenting Motherhood

How To Give Your Kids Self-Esteem For A Lifetime

There’s a YouTube video that I watch when I need a self-esteem boost. I know I can’t be alone. More than 19 million people have watched the video of 4-year-old Jessica giving herself a pep talk in a mirror since it was uploaded to the video site in 2009.
It’s hard to say exactly why a little girl’s “Daily Affirmation” video went viral, but I have one theory: This towheaded toddler brimming with confidence and self-love is video proof for all parents that we can do it. We can raise kids who ooze self-esteem, who are bright and funny and full of life, and who love themselves exactly the way they are.
If you’re nodding along, welcome to every parent’s fondest hope: That we can imbue our kids with the tools to feel good about themselves, their bodies, and their abilities.
There is no magic elixir, but there are some expert-backed tips to help get our kids there.

What is it, anyway?

Self-esteem can often go along with self-respect—having regard for oneself and one’s abilities, so it’s no surprise that developing that confidence in yourself is an important part of development for kids. It helps them grow emotionally, giving them the tools they need to take charge of their academics and later their work and personal lives.  
[pullquote align=”center”]“If a child feels that they had choice, control, and an active part in their success, their confidence and self-esteem grow.”  
—Christina Grosso[/pullquote]
And developing it starts earlier than you might think—as early as birth, says Christina Grosso, director of trauma services and training for the Jewish Board of Family and Children’s Services in New York City. How we interact and satisfy the needs of our infants helps them make sense of the world and their place in it, playing a role in how they feel about themselves.
“As children move through their toddler and preschool years, their confidence is impacted by how those around them accept their successes and challenges and help them develop problem-solving skills,” Grosso says. “If a child feels that they had choice, control, and an active part in their success, their confidence and self-esteem grow.”  
By the time children reach the age of 5, self-esteem levels are firmly established, enough to be measured.
But when your 4-year-old is whining, “I caaaaaaaaaaaan’t” after you’ve asked him to put on his own socks, or your 7-year-old is insisting she will “never” understand the multiplication tables, it’s natural to wonder: Am I doing this right? Does my kid have good self-esteem?
Relax.
Kids are no more immune to self-doubt than we are, but that doesn’t mean they’re wading in the shallow end of the esteem pool.
Trina Krischon, a child life specialist at Northwestern Medicine Delnor Hospital in Geneva, Illinois, offers this “test” to evaluate whether your child has good self-esteem: “If a child/adolescent or teen is asked to describe themselves, what adjectives do they use? If asked to create a collage of themselves, what pictures do they use?” Krischon asks. “If those words/pictures reflect positivity, happiness, or goals, I would say that one may be able to assume that the child sees him/herself as feeling good about themselves, their life situation, and therefore likely has a good self-esteem.”
In other words: Your kids can have crises of faith in themselves. That’s part of being human. They can still have good self-esteem…provided you avoid the pitfalls.

The Praise Problem

You’ve probably heard about the biggest pitfall of all already.
Parenting message boards and Facebook groups are rife with battles over helicopter parenting, the rise of “participation” trophies, and accusations from older generations (and the child-free) that today’s parents are raising a pack of entitled brats. The debate over how much praise we give our kids has been so loud that it’s become fodder for a host of studies on what happens when parents work too hard to raise a confident, self-loving kid.
[pullquote align=”center”]“Words of praise alone are not self-esteem building. They can create a false sense of self for a kid.”
—Mayra Mendez[/pullquote]
The general consensus? When it comes to praise, there really is too much of a good thing, says Mayra Mendez, program coordinator for intellectual and developmental disabilities and mental health services at Providence Saint John’s Child and Family Development Center in Santa Monica, California.
“Words of praise alone are not self-esteem building,” Mendez says “They can create a false sense of self for a kid.”
In fact, researchers have spotted what they call a rise in narcissism in Western youth, and they put the blame on parents’ overvaluing their kids achievements, telling them they’re rock stars even when they’re not doing so hot. According to the study, published in 2014 in the journal the Proceedings of the National Academy of Sciences of the United States of America, “children seem to acquire narcissism, in part, by internalizing parents’ inflated views of them (e.g., ‘I am superior to others’ and ‘I am entitled to privileges’).”
Kids with too much confidence and a sense of superiority aren’t just insufferable to be around. They’re also more likely to bully others and more likely to blame others when they fail instead of working harder to master a task.
Think of the parent who tells their kid they are the best soccer player on the team when that child has never scored a goal and doesn’t put in any effort on the field. That’s overvaluing a child’s achievements and over-praising, Mendez says.
A better way to build self-esteem, Mendez explains, would be to focus on something your child did accomplish on the soccer field. Did they finally figure out the passing drill that their coach has been working on all season? Were they kind and helpful after practice, cleaning up all of the balls without being asked?
“Empty praise is generally non-specific,” Mendez notes, while self-esteem–building praise makes connections between a child’s actions and their value.
Nor will empty praise help your child feel better when they’re down. Parents mean well, and they’re often trying to protect a child’s ego, Mendez says, but piling on the kudos when your kid is struggling can end up backfiring big time.
In part, it can be internalized as pressure to achieve impossible perfection.
“Perfectionistic kids or kids of perfectionistic parents can sometimes feel that nothing they do is good enough and strive for perfection,” Grosso explains. “When that is not attained—which it mostly isn’t because nothing is perfect—they can become angry, sad, and frustrated.”
All that empty praise can also make kids less flexible and less able to handle failures than their peers. After all, they become used to being told they’re the best without having to work hard for it. When they face actual adversity they may be shocked by their inability to snap their fingers and make things work.
As scientists posited in a 2016 study published in the journal Child Development Perspectives, “Praise can lower these children’s motivation and feelings of self-worth in the face of setbacks (e.g., when they struggle or fail). Lowered feelings of self-worth, in turn, might invite … inflated praise from adults, creating a self-sustaining downward spiral.”

The Gender Myth

Another all-too-common trap that parents fall in comes along with the gender divide. Even as society pushes tired stereotypes back into the 1950s where they belong, research on both moms and dads has shown we still speak differently to our kids based on gender.
We’re more likely to discourage our daughters from taking physical risks and less likely to discuss emotions with our sons. Comments like “boys will be boys” and “girls are better at the arts than boys” remain pervasive…and damaging.
By adolescence, boys tend to have significantly higher self-esteem than girls, especially when it comes to a sense of personal security, faith in their academic competence, valuing their own attractiveness, and feelings of personal mastery. Girls are also two to three times more likely than boys to develop depression during preadolescence and adolescence, an issue researchers have correlated with their self-esteem.
Meanwhile, the world of science and mathematics is plagued by a gender gap that scientists trace back to adolescence, when girls’ faith in their abilities in the subjects tends to plummet, despite evidence that boys and girls have equal abilities in math and and science.
[pullquote align=”center”]“We should treat every child with the utmost respect for their unique ability to learn, develop, and see the world through acceptance.”  
—Trina Krischon[/pullquote]
Although much of the work that needs to be done to correct this is at a societal level, Krischon says parents should be looking at their kids’ individual strengths in helping them build their self-respect, cutting out the gender divide.  
“As parents/society we should treat every child with the utmost respect for their unique ability to learn, develop, and see the world through acceptance,” Krischon notes. “Each child is unique, regardless of gender, and will thrive in an environment that not only provides their most basic of needs but looks to provide positive and enriching experiences that encourage feelings of exploration and individuality regardless of their gender.”
In other words: A son should be treated differently from a daughter, but only because two daughters will also be treated uniquely as they’re unique individuals.  

What Works

So, raising a kid with good self-esteem is not synonymous with raising a kid to think they’re the best thing since sliced bread, the iPhone, and the fidget spinner. Could the real secret be in letting kids feel a little down once in a while?
That’s exactly what the experts say our kids need…balanced with some good old-fashioned praise.
“We have to help our kids tolerate disappointment and accept the reality that they will probably not succeed at everything they try by helping our kids develop skills to tolerate frustration and develop patience and perseverance,” Grosso explains. “We want to offer constructive feedback to help support them in their misadventures and also point out what they did well. Approach feedback as a praise sandwich: specific praise, constructive feedback, specific praise.”
A good praise sandwich might be “You ran so fast today at practice. It’s great to see your runs around the neighborhood at night are helping you increase your endurance. Nice work!” This gives your kid the satisfaction of being praised, but even better, they’re being praised for something they themselves have control over. They made that praise happen with their hard work and discipline.
[pullquote align=”center”]“Help kids gain a sense of mastery by offering them choices so they begin to establish control and self-direction. If kids can succeed on their own accord, they will develop a foundation for learning and positive growth.”
—Christina Grosso[/pullquote]
What’s more, research has shown that parental warmth is a key in helping kids feel good about themselves and develop confidence. They need to hear that we love them and support them, and we can do that by praising their efforts (without piling on false praise). The goal isn’t just to make them feel good, Grosso explains, but to help them develop competence.
“When a child is frustrated by a challenge, help them find ways to problem solve,” she suggests. “Brainstorm ideas, role play and offer choices. Don’t do for your kids to ensure their success. Help kids gain a sense of mastery by offering them choices so they begin to establish control and self-direction. If kids can succeed on their own accord, they will develop a foundation for learning and positive growth.”
If your kids are plagued by self-doubt, worry, and sadness, take heed. Kids who are bullied often have lower self-esteem, and it’s important to take these issues seriously, Grosso cautions. You can talk to your child’s teachers or a school psychologist—but also talk to your kid.
“Encourage kids’ expression through talking, play, art, and music,” Grosso suggests. “This will help them develop a sense of control and “voice” to express thoughts and feelings and help them show us their world. We don’t want to leave them alone on this journey. It is with the support and guidance of their parents/caregivers that they will find their way and develop into happy and confident adults.”
In the end, remember that self-esteem building is part of parenting, but you’re not alone on the journey. Everyone a kid encounters—from classmates to teachers to strangers on a city bus—can have an impact on how our kids see their place in the world. It’s up to us to help them navigate it all.

Categories
Happy x Mindful Wellbeing

Stress Isn’t All In Your Head: Here’s How It Can Affect Your Physical and Emotional Health

You’re having a difficult week at work, and you notice that you’re getting stomach cramps and a backache. Or perhaps your partner is out of town for the week, you’ve been taking on a lot of household and parental duties, and you’re constantly feeling dizzy and nauseated.
There doesn’t seem to be a physical cause for your pain (other than stress, that is). But how do we know whether stress is causing those symptoms? And how can stress—a feeling in your mind—result in physical illness?
We often notice when we feel particularly stressed, but many people don’t realize that stress isn’t just a feeling. It’s a physiological response, and it can cause a physical reaction in your body. It can also cause a number of emotional, cognitive, and behavioral changes.
According to the American Institute of Stress (AIS), 33 percent of people in the United States feel that they’re living with “extreme stress.” A whopping 77 percent of people experience physical symptoms caused by stress, and 73 percent of people experience emotional symptoms due to stress. While many people believe stress is all in your head, it affects your entire body and well-being.
Stress can have a negative impact on nearly every part of your body. In fact, the AIS lists 50 symptoms related to stress: “it’s hard to think of any disease in which stress cannot play an aggravating role or any part of the body that is not affected,” their site reads. “This list will undoubtedly grow as the extensive ramifications of stress are increasingly being appreciated.”
Of course, stressors—that is, the causes of stress—are unavoidable. But by paying attention to the signs, symptoms, and effects of stress, you might be able to control your response to stress. By finding healthy coping techniques for stress, you can reduce the negative impact it has on your body and mind and manage your stress-related symptoms.

Why does stress affect the body?

We know what stress feels like, but it’s often difficult to identify how it affects our bodies. After all, how can a feeling in your mind translate to an illness in your body?
The short answer? Hormones.  
Our bodies go into a “flight-or-fight” mode when faced with stress or danger, says Lisa Herbert, MD, a family physician and life coach. Flight-or-fight mode is also known as a sympathetic response. “During this time of fight or flight, we release hormones which help us to deal with the danger,” Herbert says.
She explains how the symptoms of stress develop: “Our body releases adrenaline, which causes an increased heart rate, elevated blood pressure, and boost of energy supplies. We also release cortisol, which causes increased sugar levels, alters immune system responses, and suppresses the digestive system.”
A little stress is normal and healthy. Most of the time your body goes back to normal soon after the stressful trigger has disappeared. But if you’re constantly faced with stress, it can lead to chronic stress, according to Herbert.
One big misconception about stress is that stress and anxiety disorders are the same thing. Indeed, stress and anxiety often feel similar. Like stress, anxiety triggers a flight-or-fight response, causing the release of certain hormones into the body.
Experiencing chronic stress might lead to anxiety, but the two are not the same. Chronic stress occurs when a stressor is around for a prolonged period. If you have an anxiety disorder, you’ll feel anxious even when the stressor is gone.
Chronic stress is also different from post-traumatic stress disorder (PTSD), which is one of the many kinds of anxiety disorders. PTSD occurs after someone has experienced a particularly traumatic event or series of events, such as abuse, an accident, or war. Even when there is no direct threat or stressor, people with PTSD might feel anxious. Their symptoms can be triggered by anything that reminds them of the traumatic event. A loud bang might trigger a war veteran who’s reminded of gunshots, or driving might trigger someone who survived a car crash.
Other forms of anxiety can include generalized anxiety disorder, panic disorder, obsessive–compulsive disorder, phobias, and more.
Much like chronic stress, anxiety can also have a negative physical effect on other parts of the body. For example, anxiety is associated with gastrointestinal issues, respiratory disorders, and heart conditions.

What causes stress?

We often associate stress with negative experience, but both positive and negative experiences can cause stress. Eustress, which is associated with positive changes and euphoria, differs from distress, which is associated with negative changes. Both eustress and distress can have a negative impact on the body if they are experienced for a prolonged period.
For that reason, a number of the main causes of stress in the U.S. might not be negative in themselves. For example, getting married, starting an exciting new job, or moving to your dream home can all be stressful. Feeling excited or having butterflies in your stomach could be a result of eustress.
According to 2014 statistics from the AIS and the American Psychological Association (APA), the biggest causes of stress were job pressure, money, health issues, and relationships. Other major causes of stress included poor nutrition, technology overload, and sleep deprivation.
Newer causes of stress have emerged over the years. For example, 2017 statistics from the APA show that many adults in the U.S. are stressed by technology and the future of the nation.

The Signs and Symptoms of Stress

How does stress feel? Although stress feels different for everyone, there are some common physical symptoms of stress that are nearly universal. “A person can feel like there is electricity going through their body,” says Prudence Hall, MD, who is a physician, author, and practitioner of regenerative/mindful medicine. “The body feels jittery, nervous, and shaky because of the high levels of cortisol.” Those “butterflies” in your stomach are actually cortisol affecting your digestive system.
“Stress can present as many physical symptoms, including sweating, constipation, abdominal pain, palpitations, insomnia, fatigue, and feeling short of breath,” says Jared Heathman, MD, a Houston-based psychiatrist.
Those high levels of cortisol and adrenaline in your body can be bad news if they’re prolonged. And this can lead to a number of physical symptoms, including:

  • Aches, pains, and muscle spasms
  • A weaker immune system, resulting in frequent colds or flu
  • Digestive issues, including diarrhea, constipation, cramps, and a change in appetite
  • Tremors
  • Dizziness, lightheadedness, and fainting spells
  • Chest pain
  • Hair loss
  • Fatigue

Stress can also have an impact on your cognitive abilities, which can affect your ability to work, study, read, have conversations, or run errands. Some of the cognitive effects of stress include:

  • Racing thoughts
  • An inability to concentrate or focus
  • Memory problems
  • An inability to learn new information or skills
  • Procrastination
  • Constant worrying

Stress might also cause your behavior to change in the following ways:

  • Using or abusing substances like alcohol, cigarettes, and drugs
  • Withdrawing from social interactions and other activities
  • A change in appetite
  • A change in sleeping patterns

Because stress affects your body and mind on so many levels, it can also exacerbate any other conditions you might have. If you have any mental health conditions, such as depression, PTSD, or anxiety, stress might increase the intensity of your symptoms.
Autoimmune conditions can also be triggered or worsened by stress. People with fibromyalgia, for example, might experience flare-ups and increased pain when they’re stressed. Issues like eczema or herpes can also flare up during times of stress.
Chronic stress can increase your chances of developing certain conditions, according to Herbert, including high blood pressure, depression, anxiety, and an increased risk for heart disease and diabetes. Heathman also notes that chronic stress can cause the breakdown of proteins, muscle wasting, and decreased bone formation.

Is stress causing me to feel ill?

The above physical symptoms can be caused by a range of different issues, not just stress. So when your back hurts or you feel fatigued, how do you know whether it’s a symptom of stress?
“If the symptoms do not correlate clearly with anxiety, first discuss the symptoms with a primary care physician,” Heathman says. “If no physical cause is found, consult with a psychiatrist or psychologist for diagnosis and treatment options.” Hall notes that she has patients wear a device so that she can figure out whether they are experiencing chronic stress and what their stress triggers are.
Herbert also recommends keeping a journal and recording your stressors and symptoms. “Answer the following questions: What causes stress in your life? How do you react to stress?” she suggests. This can help you see whether stressful situations are causing you to feel a specific way. A therapist could also help you figure out your stressors and whether you’re experiencing chronic stress. A psychologist or psychiatrist might formally diagnose you with chronic stress or with an anxiety disorder if your symptoms correlate.

How to Cope

How does one cope with stress?
Of course, there is no single, universal answer to this question. Everyone experiences stress and the symptoms of stress differently and for different reasons, which means our coping techniques will differ too.
Fortunately, there are plenty of resources and tools available for stress management. The first step, Herbert says, is to notice that you’re stressed and to work on changing your mindset. “You often can’t change the stressor but you can change the way you react or better prepare for it,” Herbert explains. She suggests using certain techniques when faced with a stressful situation. This could include practicing deep breathing each day, keeping a gratitude journal, or counting to 10 before you face a difficult situation.
Herbert also recommends implementing certain lifestyle changes to improve your body’s ability to cope with stress. This includes exercising at least 30 minutes a day three times a week, meditating for 10 to 15 minutes a day, and improving your eating. Herbert says you can improve your diet by “decreasing or discontinuing caffeine, eating a protein-rich breakfast every morning, and including fruits, vegetables, cereals, and nuts in the diet.”
Heathman takes a two-step approach to dealing with stress: “The first way to reduce the sympathetic [flight-or-fight] response is by participating in relaxation techniques like meditation, deep breathing exercises, and visualization techniques,” he says. “The second option is to harness the benefits of the sympathetic nervous system by participating in healthy exercise. This can include jogging, yoga, weightlifting, and sexual activity.”
When your body is in flight-or-fight mode, it’s the perfect opportunity to exercise. Think about it: Your body is essentially getting ready to run or attack the cause of stress, meaning it’s in a good state to try some physical activity.
“After expending significant amounts of energy, the body knows to upregulate the parasympathetic branch of the autonomic nervous system to rest and promote the accumulation of more energy to handle future stressors,” Heathman says.

Do I need professional help?

You might wonder whether your symptoms are “bad enough” to warrant therapy, but seeing a therapist can help you get a handle on stress before your symptoms become unbearable. In this way, professional help can be a pre-emptive strike.
Seeing a therapist of some kind can help you build skills and use techniques that will help you keep your stress in check. This can enable you to deal with stress directly, nipping it in the bud before it affects your physical and emotional health.
One sure-fire sign that you definitely need help? If you feel that the stress is affecting your mental health, it’s important to seek professional help, says Herbert. This is especially true since chronic stress can cause depression and anxiety. Herbert says that the following signs suggest you should see a therapist:

  • Eating too much or not having interest in food, which may cause weight gain or weight loss
  • Sleeping too much or too little
  • Feeling extremely fatigued
  • Persistent feelings of sadness or loneliness
  • Loss of interest in things that once brought you joy
  • Having suicidal thoughts or attempts to hurt yourself
  • Constant lack of concentration

Stress is inevitable, but with a good support network, stress-management skills, and perhaps professional help, it can be managed.
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Categories
Health x Body Wellbeing

Asked And Answered: What Is Dry Scalp And How Can I Get Relief?

It’s winter time, and many parts of the country have been experiencing record-breaking cold. The frigid, dry air can take a toll on your body. If you’re like most people, you’ve probably had to stock up on chapstick, body lotion, and facial moisturizer to keep your skin hydrated and healthy this winter. But the cold might be having an unexpected impact somewhere else: your scalp.
If you’ve been noticing white flakes on your shoulders or in your hair, or have found yourself reaching up to scratch more often, you might be experiencing dry scalp. This condition begins with an itchy, irritated feeling, and can lead to white flakes or red, irritated skin. Since it generally gets worse if left untreated, it’s important to get ahead of your dry scalp before it gets worse.
In order to know how to treat dry scalp, it’s important to recognize what it is and how it’s different from dandruff. Read on for two doctors’ insights on scalp health and answers to all your questions about dry scalp and scalp care.

What is dry scalp?

Dry scalp is, on a basic level, just what it sounds like: dry skin on your scalp, the area on your head beneath your hair. Dry scalp isn’t as common as dry skin because the scalp is typically a fairly moist area of the body.
“With such a high concentration of oil glands on the scalp, it is rare for the scalp to actually be dry,” says Asma Ahmed, DO, a double board-certified dermatologist specializing in medical, cosmetic, and surgical dermatology.
Dry scalp is usually caused by some sort of irritation (more on that in a minute!), but can also have environmental and health-related causes.  

What are the symptoms of dry scalp?

The first sign of dry scalp is usually increased itchiness or a feeling of irritation at the base of your hair. Next, you might notice small white flakes coming from your scalp. This is a sign that your dry scalp is becoming worse, says Shari Hicks-Graham, MD, a dermatologist who practices general, cosmetic, and surgical dermatology in Columbus, Ohio.
“Flaking occurs when skin dryness is more intense and the skin cells become detached from the skin,” she says.
If the condition isn’t treated, it can continue to get worse.
“Over time, if dry scalp is left untreated, flaking can lead to persistent scaling that is thicker and more pronounced,” Hicks-Graham says. “The scalp itself can also look more red in color, indicating that there may be some type of inflammation resulting from the dryness and irritation.”
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Eventually, severe and untreated dry scalp can even lead to hair loss.
“If the individual scratches the scalp repeatedly as a result of the itching, scalp rashes become worse, the skin may thicken, and hair loss may ensue,” Hicks-Graham warns.
Although dry scalp might not sound like the most serious condition, it can be both uncomfortable and frustrating, so it’s important to begin treating it as soon as you notice symptoms.
“The problem can be very annoying and can negatively impact the quality of life,” Hicks-Graham says. “Most cases of dry scalp can be treated very well, so do consider scheduling a visit with your healthcare provider for direct assistance.”

What causes dry scalp?

The underlying cause of dry scalp is decreased moisture on the scalp. However, there are a number of different environmental, lifestyle, and health-related factors that can cause that to happen.
“Some people have dry scalp chronically, but most only experience it from time to time due to environmental factors. Typically, dry scalp arises during the winter months when the air is drier and colder,” Hicks-Graham says.
Although environmental factors are the most common reason for dry scalp, there are other causes as well. For example, if you use a lot of hair products to protect your tresses, you could actually be doing more damage than good.
“Some haircare styling products or chemical processes such as coloring may cause irritation to the scalp which can lead to dryness,” Ahmed says. “Luckily, dryness because of this generally improves once you stop the insult-causing irritation.”
If you notice that you’re developing dry scalp, try backing off the products or switching to a product that is designed to moisturize the scalp (more on those later!). If you notice an improvement, it’s probably best to change up your haircare routine permanently.
People with other skin conditions including psoriasis or eczema might experience dry scalp more frequently, Ahmed says. That’s because these conditions decrease the skin’s ability to stay moisturized.

Isn’t that called dandruff?

Nope!
When most people see white flakes in their hair, they immediately think they have dandruff. Dandruff is a relatively common and well-known condition, and its symptoms can mirror those of dry scalp. However the causes, and therefore the treatments, of these conditions are distinct, so it’s important to understand the difference between dry scalp and dandruff.
Dry scalp is caused by a lack of moisture. Dandruff, however, is associated with excess oil and moisture on the scalp, Ahmed explains.
Dandruff, which is also known as seborrheic dermatitis, is usually caused by too much growth of Malassezia, a type of yeast that is naturally found on our skin. Like most yeast, Malassezia grows best in moist environments, including in moisture given off by the oil glands on the scalp.  
“The yeast flourishes in oil, thus someone who may have increased oil production or infrequently shampoos will be providing an environment ideal for the yeast to grow in,” Ahmed says. “The skin cell sheds more frequently with overproduction of the yeast, creating the visible flakes.”
Since both dry scalp and dandruff are characterized by the flakes on the scalp, it can be hard to tell them apart. However, if you’re willing to look closely you can spot the difference.
“Dandruff presents with greasy, yellowish or greyish flakes, and an itchy scalp,” Ahmed says. “The clumps may seem larger than what is seen in dry scalp. Typically the hair near the scalp may appear oily.”
The type of hair you have can also affect the symptoms you see.
“Straighter hair types may look and feel more oily with thick greasy, yellow scale on the scalp,” Hicks-Graham says. “Curlier, coarse hair types may demonstrate thick scaly plaques that are tougher to resolve with normal shampoos.”
Usually the treatment for true dandruff is an antifungal or a keratolytic—a treatment designed to address excess skin. Meeting with a dermatologist can help you identify whether you’re dealing with dry scalp or dandruff. A doctor will then be able to recommend the most effective form of treatment after giving a proper diagnosis.
“Scalp conditions fall along a spectrum and may partially overlap but the primary difference between dry scalp and dandruff is that dry scalp tends to be more transient and easier to manage, while dandruff (seborrheic dermatitis) typically requires a targeted regimen of products with active ingredients and routine maintenance,” Hicks-Graham says. “There is no cure for dandruff but it can be well managed.”
Ahmed agrees about the importance of consulting a doctor to know whether you’re dealing with dry scalp or dandruff.
“Since numerous scalp conditions may mimic each other, I highly recommend seeking out an expert dermatologist’s opinion to avoid misdiagnosis and wrong treatment,” she says.

What are the treatments for dry scalp?

If you’re dealing with dry scalp (not dandruff) you want to make sure that your scalp is getting more moisture. One way to do this is by using moisturizing or clarifying shampoos and hair oils like argan oil.
“Consider sleeping in (hair oil) overnight after massaging it gently into the scalp, and washing it out in the morning,” Ahmed says.
You can also use a boar-bristle brush to help redistribute your naturally-occurring oils, she says.  
Since dry scalp occurs most often during the dry winter months, you will want to incorporate increased scalp-care measures once the temperatures drop.
If you’re still experiencing symptoms of dry scalp, Hicks-Graham says you can try using an over-the-counter dandruff shampoo such as Head & Shoulders, Selsun Blue, or Neutrogena T-Sal. These are marketed as dandruff shampoos and have ingredients aimed at keeping yeast growth under control, but they also contain ingredients that will moisturize your scalp and reduce inflammation, so they can work on dry scalp, too.
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If you use a specialized shampoo for a month or two but are still experiencing flakes or itching, Hicks-Graham recommends visiting a dermatologist. The doctor can help you develop a proper haircare and scalp-care routine and may even provide a topical prescription steroid that can help reduce inflammation and alleviate symptoms.
Ahmed notes that many patients ask about natural remedies, but there isn’t yet evidence that these work. “Oftentimes patients ask me about tea tree oil or apple cider vinegar and whether they are useful in treating dandruff,” she says. “I have not seen any valid scientific studies proving either of these two are successful [scalp treatments].”
If you are experiencing dry scalp, it’s important to remember to be gentle with your treatment of choice.
“Try not to be aggressive with scratching the scalp to remove the flakes because harsh rubbing of the skin can cause damage that is difficult to manage over time,” Hicks-Graham says.

How can I prevent dry scalp?

One way to prevent dry scalp before it starts is to establish a haircare and scalp-care routine that works for you. This means finding products that work for your specific hair and skin types, and avoiding any products that are too harsh.
Hicks-Graham says it’s “critical to use shampoos to remove dirt and oil, yet avoid over-cleansing, which may irritate the skin barrier and cause additional discomfort.”
She recommends a new product line, LivSo, which includes a hydrating shampoo.
“It employs a unique formula of ingredients that help remove yeast and [prevent] flaking while being supremely moisturizing, which is particularly beneficial for curly or textured hair,” she says.
Eating well and staying hydrated can also help keep dry scalp at bay.
“Drinking water and eating foods high in healthy omega-3 fats may be helpful in preventing dry scalp as well,” Hicks-Graham says.

Why does my baby have such a dry scalp?

If you have a new baby, you might notice dry skin or flakes when you bend down to kiss the top of their adorable head. This is a common condition known as cradle cap.
Cradle cap, which is relatively common in infants and toddlers, is more closely linked to dandruff than dry scalp. This means it’s likely caused by overproduction of oil. To treat cradle cap, try shampooing your baby’s hair with a gentle formula once a day. You can also gently rub the flakes with a washcloth to remove loose skin.
Cradle cap will usually resolve on its own. However, if you’re concerned or the case is particularly severe, it’s best to talk to your pediatrician, who may recommend using a medicated shampoo or refer you and your little one to a dermatologist.
Dealing with dry scalp can be frustrating and embarrassing. No one likes to have white flakes on their shoulders, or to have to scratch an itch in the middle of an important conversation. Keeping your scalp well-moisturized, eating a healthy diet, and drinking plenty of water can all help keep dry scalp at bay.
If you continue to find yourself dealing with symptoms, don’t hesitate to get help. Although dandruff and dry scalp may be relatively common medical conditions, they can be treated and well-controlled, so don’t put up with unsightly or uncomfortable symptoms for longer than you have to!

Categories
Health x Body Wellbeing

Where To Find Sore Throat Remedies, From Your Kitchen Pantry To The Pharmacy Aisles

You notice a little tickle in your throat and think nothing of it. But soon, the back of your mouth feels swollen and fiery. You grimace from the burning pain every time you cough, swallow, or speak. That dry, tender, scratchy feeling becomes unbearable. You’ve got a sore throat, and it’s not showing signs of going away on its own any time soon.

You’re not alone. Every year, between 10 and 30 percent of people visit their doctors with sore throats. And while a sore throat can strike during any season, this painful condition seems to be most prevalent during the winter when colds and flus are rampant.

“It’s hard to say exactly why sore throats seem to be more frequent during the colder months of the year,” says Christopher Calapai, DO, who’s board certified in family medicine. “It might be because people aren’t exercising as frequently as they do in the summer. Exercise enhances the body’s ability to circulate blood, vitamins, minerals, and hormones, which help the immune system. In the winter, people sometimes don’t cover up enough, as well, so that might contribute to sore throats.”

No matter what time of year you get a sore throat, you want relief—fast! The good news is that you don’t have to look far and wide to find sore throat remedies. In fact, your pantry might already have some powerful ingredients that offer natural pain relief and the pharmacy is chock full of safe medications that will soothe your burning throat. You can even combine pharmaceuticals with home remedies to give your throat pain a one-two punch.

Here’s what you need to know about what causes this sore throats, where to find the best sore throat remedies, when you should consider seeing a doctor for your throat pain, and how to prevent it from happening again.

What’s to blame for the pain?

When your mouth starts to feel icky and slimy, your throat gets dry and scratchy, and swallowing gets more difficult by the gulp, you have to wonder: What exactly is causing this unpleasant reaction in my body?

Chances are high that you’ve got a cold coming on. On average, adults suffer from two or three colds every year. Colds are typically caused by rhinoviruses, which can give you a slew of other nasty symptoms including a runny nose, coughing, sneezing, headaches, and body aches as well. Considering how lousy colds make people feel, it’s no surprise that they’re the main reason adults and children call out sick from work and school.

But a common cold isn’t the only reason you might have throat pain. The are dozens of other reasons why your throat might feel like it’s swollen or on fire.

“The most common is a viral infection that you picked up from someone else, maybe by a cough, a sneeze, a kiss. And bacterial causes are second most common,” says Calapai.

Strep throat, which is caused by bacteria, can cause swift-onset throat pain. It usually includes other symptoms, like a fever, red tonsils with streaks of pus, painful swallowing, and swollen lymph nodes. If you think you have strep throat, make an appointment with your doctor. They can test you for strep and prescribe antibiotics if necessary.

When you’re looking for sore throat remedies, it’s important to consider other causes of throat pain as well.

“Some people have problems with their necks where the discs press against the nerves, and that can cause a sore throat,” says Calapai.

Your habits, environment, and other health conditions might also be responsible for your sore throat. For example, the dry winter air can irritate your throat. Smoking and allergies can also cause throat pain.

With so many different potential causes—only some of which will go away on their own—it’s important to get expert advice on exactly what’s responsible for your sore throat and how to cure it.

“As soon as you have a sore throat, difficulty swallowing, or swollen glands, call your doctor and tell him or her what you’re experiencing so they can tell you what to do,” says Calapai. He says the idea is to figure out exactly what’s responsible for your sore throat so the doctor can advise and—if needed—treat you accordingly.

Your Pantry To The Rescue: Natural Sore Throat Remedies

So you’ve booked your doctor’s next available appointment and you’re waiting for a diagnosis. But in the meantime, you’re still in a lot of discomfort. Where should you start looking for sore throat remedies?

The pantry is a good first stop for people seeking to soothe their throat pain. And the good news is that unlike other types of home remedies, many natural treatments for sore throats actually work. You may start to experience relief the moment you try some of these natural options. And even if they aren’t as effective as you’d hoped, you’re unlikely to suffer from any side effects.

“Most of the natural sore throat remedies are without risk; they’re generally safe,” says Calapai.

Keep in mind, though, that whether you try natural or medical sore throat remedies, they will typically only mask the pain—not cure it. For long-term relief, you may need to make changes to your environment or habits or obtain a prescription from a doctor.

Here are some natural sore throat remedies that might reduce your throat pain:

Gargle with salt water.

Add half a teaspoon of table salt to an 8-ounce glass of very warm water and stir to dissolve. Then, gargle it for 15 to 20 seconds. Repeat every hour, taking care to swish it around your mouth thoroughly. As a chemically basic solution, this sore throat remedy will help calm inflammation in the back of your throat by creating a less acidic environment. It doesn’t taste great, but it works.

Sip hot soup.

If there’s ever a time to slurp chicken noodle soup, it’s when you’ve got throat pain. The hot broth will numb the back of your throat, creating a soothing sensation. A good nutrient-packed soup will help boost your immune system, giving it an extra edge in the fight against whatever’s causing your sore throat.

Drink turmeric tea.

When it comes to sore throat remedies, turmeric tea might just be the tastiest option. Heat a cup of water to almost boiling, then mix in ¼ teaspoon each of ground turmeric, cinnamon, and ginger, along with half a teaspoon of honey and a tablespoon of freshly squeezed lemon juice. Allow it to steep for 10 minutes, then sip once it’s dropped to a drinkable temperature.

Researchers have discovered that turmeric has anti-inflammatory properties that help fight infections. The honey also plays a role in throat pain relief—one study found that it effectively reduced nighttime coughs.

Suck on ice chips.

Temperatures both high and low can reduce the pain in your throat. Just like hot beverages can provide relief, so can cold things like ice chips. The sucking motion stimulates the production of saliva, which can moisten your throat if it’s feeling dry and scratchy. The coolness of the ice chips will also provide immediate relief from the burning sensation associated with sore throats. And if you decide to swap out your ice chips for some popsicles, we won’t judge.

Use a humidifier.

Do you have a humidifier sitting around in your basement? Time to dust it off and put it back to work. The winter air is known to dry out the mucus in your nose and throat, which may be causing your throat pain. A humidifier will help replenish the moisture in the air and make it a little less painful to breathe. Running a humidifier can be especially helpful at night when you’re sleeping and can’t reach for a soothing beverage.

Address your sore throat with modern medicine.

When natural sore throat remedies don’t do the trick, the pharmacy has plenty of options to help provide pain relief. It’s always best to consult your doctor about any medication before you start taking it, but here are some sore throat remedies you can pick up without a prescription.

Spray the pain away.

“Using Chloraseptic spray on the back of your throat can take the pain levels down,” says Calapai. The active ingredient, phenol, acts as an oral anesthetic. Adults can apply it to back of the throat, let it sit for 15 seconds, then spit it out, and repeat every two hours (or as frequently as your doctor recommends). Choose from flavors like cherry, citrus, and menthol.

Try antacids.

Acid reflux can cause a nasty feeling in the back of your throat. If you think that’s the cause of your sore throat, take an antacid. While generally not considered appropriate for long-term use, antacids (like Tums) can reduce the throat pain associated with acid reflux while you work with your doctor to implement a more permanent solution.

Take acetaminophen.

Better known by its brand name, Tylenol, acetaminophen is actually more effective than ibuprofen (a.k.a. Advil) at relieving the symptoms of upper respiratory tract infections according to a study published in the British Medical Journal. Acetaminophen can also help relieve other symptoms you might have, like muscle aches, headaches, and fever. Adults can take two 325-milligram tablets every four to six hours (and up to 10 tablets in 24 hours) for up to 10 days.

Suck on throat lozenges.

Head to the cold and flu aisle of your local pharmacy and you’ll be spoiled with an impressive array of of throat lozenges. A poll by U.S. New & World Report found that Cepacol was the throat lozenge brand most recommended by pharmacists. Cepacol lozenges rely on benzocaine and menthol to provide oral pain relief. Lozenges from Chloraseptic, Halls, and Ricola also ranked highly by pharmacists.

Should you see a doctor?

Sore throats can sometimes run their course on their own over a couple of days, meaning you might get to cancel your doctor’s appointment. That said, they can also be a sign of something more serious that will only get worse if left ignored.

“It always makes sense to see a doctor to get a better handle on what you’re dealing with,” says Calapai. “You might have something more significant that you don’t know about, but a doctor can find out.”

Even on its own, a sore throat can be a legitimate reason to make an appointment with your physician. But Calapai says that if you also have discolored phlegm or mucus, a fever, chills, aches, difficulty swallowing or breathing, or swollen glands, that’s all the more reason to call your doctor right away. Infections don’t always get better on their own and it’s wise to play it safe and seek early intervention rather than waiting it out and potentially ending up with a more serious medical issue.

“A sore throat has to be evaluated. Get ready to call the doctor and ask what they think,” says Calapai.

Try to prevent it.

What’s the best way to treat throat pain? Avoiding a sore throat to begin with! There are many ways you can help reduce your risk of getting an infection that causes a sore throat.

“It’s a really good idea to wash your hands relatively frequently, especially when you’ve been in contact with other people who might be sick,” says Calapai.

A quick swish under running water isn’t good enough. Make sure you’re following proper washing procedures, which means using soap and hot water and scrubbing for 20 seconds. In a pinch? Use an alcohol-based instant hand sanitizer to kill germs on the go. And try not to touch your eyes, nose, and mouth if your hands aren’t clean.

“Take your vitamins to keep your immune system strong,” says Calapai.

During cold and flu season, your body might be fighting off tons of infections. Take a multivitamin and eat nutrient-dense foods to give your immune system the fuel it needs to win the battle against viruses and bacteria.

Finally, avoid contact with other people who might be sick. The infections that cause sore throats are often spread through close contact with others. And if you’re the one who’s sick, stay home! It’s better to miss a couple days of work and a few social events than to give everyone around you a nasty sore throat—or something worse.

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Categories
Conscious Beauty Lifestyle

Which Hair-Removal Method (If Any) Is Best For You?

Is it weird that millions of women around the world spend tons of time and money—and regularly test their pain thresholds—in the name of removing face and body hair? Who’s to say? Culture is weird. Humans are weird. We are weird. But we do know that at this point, most women’s decision to go hairless, neatly trimmed, or long and loose—and how to achieve the look—is based predominantly on aesthetics and cultural standards of beauty.
Once upon a time, in addition to beauty standards, there were more health-oriented reasons to remove hair, e.g., nixing breeding grounds for parasites and maintaining cleanliness. But those of us living a modern lifestyle get to make the choice based on what looks and feels good. Experts Tsippora Shainhouse, a board-certified Beverly Hills dermatologist, and Enrique Ramirez, esthetician and founder of Face to Face NYC, share their insights on best and worst hair-removal methods based on their clients’ specific needs.
How you groom—or whether you go wild—is a personal choice. But if you do choose to keep your stubble on lockdown, we have the lowdown on the pros, cons, and best practices associated with managing when things get hairy.

The Methods and Their Madness

Hair grows in different amounts all over the human body and is “normal, natural, and genetic,” says Shainhouse. “Some ethnicities [tend to grow] more hair than others, while some women have darker hair that is more noticeable [versus] lighter, finer hair.”
In women, elevated testosterone levels can be responsible for darker, thicker hair in some places, while a thyroid imbalance can sometimes be to blame for loss of hair. Shainhouse says there are no dietary or otherwise easy fixes for tricking your body into growing less hair, so you’ve got to learn to either love the fuzz or exert the effort to eliminate it.
Here, we break down the eight major players in the hair-removal game by their pros and cons, exploring the associated pain, cost, convenience, and duration of results. We also touch on best practices for achieving smooth, flawless skin.

Shaving

Ah, this old standby. Shaving continues to be the default hair-removal method for most women and was often the first one they tried back in the day. Shaving maintains its popularity because it’s accessible, easy, fast, and cheap. The good news? Shainhouse says shaving will not make your hair grow back thicker. That said, the results of shaving can “last hours to days, depending on the body site and how quickly your hair grows,” according to Shainhouse, meaning it’s one of the shortest-lasting hair-removal methods.
If you’re committed to shaving, you’ve got to be prepared to rinse and repeat—potentially every day, depending on how quickly your hair grows and how important it is to you to be stubble free. Another potential downfall of shaving is the likelihood of nasty razor burn, which Shainhouse says can be prevented by using an electric shaver, which is less likely to irritate the skin but doesn’t guarantee a razor-close shave.

Tricks of the Trade

Shainhouse says it’s best to scrub up with warm water before reaching for your razor and shaving cream. This will soften the hair and open the pores, making for a smoother shave. It’s also a good idea to keep skin exfoliated, which will lessen the likelihood of folliculitis. This common shaving risk occurs when “follicles get irritated or infected,” according to Shainhouse, who also recommends using a razor with multiple blades for a closer shave with less chance of irritations like ingrown hairs. Once you’ve done the work, there’s not much you can do to slow the growth of shaved hair, but you will certainly want to keep the area soothed and moisturized.

Waxing and Sugaring

Like ripping off a band-aid (only worse—maybe more like 100 band-aids), waxing is not for the faint of heart but is extremely satisfying once it’s over. Waxing is super effective and is one of the longest-lasting hair-removal methods (more than a month of smoothness), according to Ramirez, whose expertise is waxing and sugaring. The cons here are the high pain factor, the cost (one treatment area can cost anywhere from $7 at a strip mall salon to more than $100 at a high-end spa), and the time and effort it takes to get in for an appointment with the professionals.
Like waxing’s hipper, crunchier cousin, sugaring works basically the same way (pulling whole areas of hair out at once with product-infused strips of cloth), but with a solution of sugar, lemon juice, and hot water in place of wax. In Ramirez’s expert opinion, “Sugaring is perfect for those who prefer the organic approach to life,” but will feel a bit more “uncomfortable to the client as we apply the paste in both directions to ensure every hair is caught in the sugar paste.”
Results will last about the same duration as waxing (four to six weeks on average) and come at a similar cost, depending on which salon you visit.
So how do you make the choice between waxing and sugaring? Ramirez says, “If the hair is soft and thin, then I suggest sugaring. For thicker hair, waxing is best.”

Tricks of the Trade

You can prep for waxing or sugaring by resisting the urge to shave beforehand, as your hair should be at least a quarter of an inch long at your appointment. You should exfoliate, however, to reduce the risk of ingrown hairs. And if you’re really concerned about the pain, you can pop an over-the-counter anti-inflammatory like ibuprofen a half hour before you go.

Depilatory Creams

The unappealing aspects of over-the-counter depilatory creams like Nair and Veet are their weird odors and the fact that you have to stand around in the bathroom naked and awkward until it’s time to rinse them off. That said, they’re cheap, fast, easy (even for hair-removal novices), and can be used in the privacy of your home whenever you have a spare moment.
Plus, depilatory creams have results that are similar to shaving—with none of the razor burn, because they chemically soften and dissolve unwanted hair so it can be rinsed away.
Shainhouse makes the point that “results should last a few days, depending on how quickly your hair grows, but in contrast to a razor blade that slices each hair shaft so that new hair growth appears thick and blunt, the tips of the cream-treated hairs will grow in softer,” which may let you go longer between treatments.

Tricks of the Trade

Shainhouse says depilatory creams are quite safe to use as long as you do a patch test first to make sure you don’t have an allergic or other reaction to the product. After you rinse and wipe the hair away, moisturize the area as you normally would.

Epilators

Once hailed as the at-home hair-removal “revolution” of the ‘80s, the new epilator machines are sleeker and smaller but still operate in the same (slightly scary-sounding) way that their predecessors did. An epilator machine is a small, hand-held electric device that looks a bit like a shaver but is really a system of many tiny tweezers that electronically pull out several hairs at once as you move the machine over the skin. You’re probably asking yourself Doesn’t that hurt? The answer is a resounding yes. So why do some people, including epilator fanatic Kelsey Miller, still stick with this method?
It lasts about as long as waxing, has the benefit of reducing hair thickness over time, and you can do it in your home without a salon appointment. Plus, you only need to buy the epilator once (usually for under $100), which means no more shelling out for expensive waxing treatments every four to six weeks.

Threading

This seemingly magic hair-removal method needs to be performed by a trained professional since it requires the special skill of using two strands of twirled thread to “catch” the hairs and physically pull them out. Seriously, how do they do that? As with plucking, you can only grasp a few hairs at once, so threading is better for small areas like your eyebrows and lip line.
There are no products applied to the skin in this method, so there’s “no risk of contact dermatitis,” according to Shainhouse, “but you can irritate the follicles from the tugging and potentially develop a folliculitis.” You have to be prepared for the pain, which is akin to regular plucking, and the cost (usually about the same as waxing), time, and effort associated with getting yourself to a professional threader. You can get nice shaping work done this way, however, and can expect results to last several weeks.

Should you go big and go permanent?

This decision is akin to getting a tattoo: You should only consider a permanent (or permanent-ish) hair-removal method if you’re sure you won’t regret it. Kim Kardashian famously wrote on her website that she regretted zapping the little hairs around her neck and hairline since now she thinks they look “youthful.” But if you’re positive you won’t want to try the pro–body-hair trend that might catch on even more in the future, you do have some options that will allow you to just be done with it. They’re expensive in the moment, but compared to years of buying waxing and shaving products, you may come out on top even if you opt for a pricier treatment.

Electrolysis

Electrolysis is the only truly permanent method of hair removal, according to Shainhouse, who puts it this way: “This old-school method uses electricity to zap individual hair roots within the follicle. The goal is to destroy the root and the follicle so that no new hairs grow.”
It’s also one of the most expensive hair-removal methods, costing “a few dollars per minute of treatment,” and usually requiring multiple treatments to get genuinely permanent results. Even then, it is possible for hormonal imbalances to cause new hairs to grow, requiring more treatments. That said, in most cases, once your electrolysis treatment course is complete, you can revel in your smooth, hairless skin into perpetuity.

Tricks of the Trade

Yep, as you may have guessed, electrolysis a pretty painful way to go hairless, but the discomfort of treatments can be managed with a topical cream applied before the procedure. Other risks include tiny, temporary scabs around the treated hair follicles and, worse, scarring that Shainhouse says is “either due to post-inflammatory pigmentary changes or physical scarring of the follicle and skin.” Finally, since this is a clinical treatment that should take place at a medical spa, you’ll want to follow aftercare instructions to a tee, otherwise you can risk bacterial infections like impetigo.

Laser

Although not a truly permanent hair-removal method, laser treatments are a very effective method for “permanently reducing hair growth by at least 50 to 70 percent after a set number of treatments,” says Shainhouse. It’s the most expensive option discussed here, and, as Ramirez stresses, must always be completed or overseen by an MD at a medical spa. You’ll also need to plan to stay out of the sun for a few days after each treatment to avoid skin hyperpigmentation. That said, after five to 10 treatments, you’ll see impressive results that people tend to be happy with. In fact, the American Society for Dermatologic Surgery reports that laser hair removal just keeps getting more and more popular.

Tricks of the Trade

This isn’t so much a trick as it is a shortcoming. Although people who get laser treatments tend to be happy with the results, it’s not suited to every skin or hair color.
“The laser uses focused light that is attracted to brown or black pigment,” explains Shainhouse. “It works best on people with light skin and dark hair. Lasers cannot treat blonde, white, gray, or red hair because there isn’t enough pigment to target.” On top of that, using lasers on darker or tanned skin carries a risk of burning or removing pigmentation from the skin. Major bummer. So while there are specific lasers that are safer for darker skin types, you’ll want to discuss whether laser is a safe option for your particular skin tone.

Or, you could just not.

Not into the hassle, money, pain, or aesthetic of baby smooth, hairless skin? More and more women are rocking their body hair au naturale. Maybe you’ll be the next one to let it all out.

Categories
Nutrition x Advice

End The Cycle Of Emotional Eating With These 10 Expert Tips

Perhaps you had a bad day at work. Or a fight with your spouse. Maybe you can’t quite put your finger on what’s making you feel so lonely, upset, or just plain sad.
To help cope with the feelings, you make a big batch of creamy macaroni and cheese, the ultimate comfort food.
You’re hungry, so you have a bowl for dinner. Then another.
Before you know it, the entire batch of macaroni and cheese is almost gone. But instead of feeling satisfied, you feel stuffed and mad at yourself for overindulging—and you’re still upset about what was previously bothering you.
Sound familiar?
This cycle is called emotional eating, says Kimberly Hershenson, New York City–based clinical therapist specializing in eating disorders. “Emotional eating is when a person turns to food to make them feel better during periods of anxiety, stress, or depression.”
While emotional eating isn’t a healthy habit, it may not be considered an eating disorder.
“Emotional eating does not necessarily mean you consume large quantities of food. You may just use food as an attempt to control and cope with feelings,” Hershenson explains. “If your emotional eating tends to be consuming large quantities of food … in a short period of time at least once a week for three months, it may be binge eating disorder, which is an eating disorder.”

  • Recognize unhealthy eating habits

The first step toward a healthier relationship with food is understanding why emotional eating occurs in the first place.
But how do you know if you’re an emotional eater?
“Hunger is usually a physical feeling felt in the stomach, chest, and even throat,” says Molly Cutler, a registered dietitian and nutritionist based in Tel Aviv and Los Angeles. “With true hunger, you may find your stomach growling low and slow.”
On the other hand, says Hershenson, “some signs a client is an emotional eater include feeling hunger intensely and all of a sudden or frequently craving comfort foods rather than seeking to eat balanced meals.”
[pullquote align=”center”]If you notice that you’re turning to junk food or sugary snacks for comfort every time you experience a setback, you may be an emotional eater.[/pullquote]
Recognizing true hunger pangs can be difficult. Sticking to a regular eating schedule of small, healthy meals every two to three hours can help keep [linkbuilder id=”5106″ text=”hunger pangs”] and cravings at bay. When you do feel hungry, try to rate your hunger on a scale of 1 to 10. If you keep your hunger to a 1 or 2, you’ll be less likely to use food as a comfort tool. If you’re still experiencing hunger pangs or intense cravings after eating a meal, an underlying issue such as low blood sugar may be the culprit that’s leading to emotional eating.
“Most people at one point or another have used emotional eating in some form to cope or provide comfort,” explains Cutler. “But emotional eating is usually a symptom of someone who is struggling to process their emotional reactions to their inner and outer world. …Emotional eating is using food to comfort oneself in order to fill a lack or void of some kind elsewhere in the person’s life. The problem with using food to soothe when hunger isn’t the root issue is it often leads to a cycle of obsessing, overeating, and having feelings of guilt and shame.”
If you’ve occasionally binged on ice cream after a bad breakup but otherwise eat a regular, healthy diet, you’re probably in the clear. But if you notice that you’re turning to junk food or sugary snacks for comfort every time you experience negative emotions, you may be an emotional eater.

  • Take mindful action to stop emotional eating

If you struggle with emotional eating, Cutler says the first step toward a healthier lifestyle is to identify the underlying feelings you have the next time you get the urge to eat mindlessly.
Do you feel bored? Sad? Tired? Hungry? Overstimulated?
“Once you identify the feeling, you can find tailored ways to provide comfort that do not involve food,” says Cutler. “The most important message I try to get across to clients is that when and if there are slip-ups, it is important to view these not as failures but as a natural part of the healing a process.”
One way to help realize eating patterns is to keep a journal. Jot down not just the foods you eat each day, but also make notes about your moods and emotions each day. When you can look back over several days or weeks in a food journal, emotional eating patterns may be easier to recognize.
“Overcoming emotional eating involves teaching the individual healthier ways to have a relationship with food and develop better eating habits such as mindful eating, recognizing their triggers for engaging in emotional eating, and developing healthy coping skills,” says Hershenson.
Mindful eating is exactly what it sounds like: being aware of how your body feels when it is hungry and paying attention to your thoughts and emotions as you eat, as well as the foods that fuel your body.

  • Eat slowly and intentionally

No, this doesn’t mean intentionally eating the whole box of cookies when you’re feeling sad.
Instead, says Cutler, “Tak[ing] time to pause, look at your food, smell it, really taste it, chew it, and savor each bite is very different than eating without thinking and focusing on the action of eating.”
One way to practice intentional eating is to think of each meal as an experience. Set the table with your favorite dinnerware, light a candle, and make your dining space an inviting place.
Another way to eat with intentionality is to plan your meals each day. When you have a meal plan, you’ll be more likely to reach for the healthy meals you’ve already prepped, even when you’re feeling stressed or sad.

  • Chew to completion

Chewing each bite completely before swallowing also means it takes longer to finish a meal. This way, your stomach has time to catch up to your brain and signal that you’re really full. When you scarf down a meal, you’re brain doesn’t get the signal that you’re full until you’ve eaten too much.
“Chewing your food thoroughly until it is liquid also helps prevent bloating, gas, and indigestion,” says Hershenson. “When food breaks down due to saliva stimulation, it moves through your intestines easier, allowing for better absorption of vitamins and nutrients.”
In addition, Cutler says you can eat more slowly by simply putting your utensil down after each bite. “Putting your fork down in between bites is a brilliant way to build up mindfulness around eating, as you simply can’t inhale your food this way.”

  • Unplug from technology

“Staring mindlessly at the TV or your phone often leads to us not paying attention to what we eat or how much we eat,” says Hershenson. “We may eat too quickly without even tasting our food. Shutting off allows us to focus on our food while giving your mind a break from technological stimulation.”
Sometimes you can’t control your interaction with technology during a mealtime. For example, if you’re like 62 percent of Americans, you probably take a working lunch, eating at your desk every day.
When it is within your power, step away from technology during meals. Put your phone on its charger, shut down your laptop, and turn off the television. You’ll find that you’re more mindful about what you’re eating when distractions are kept to a minimum.

  • Use your senses

“I find the best ways to incorporate mindful eating is to look at your food before you eat it, noticing the different colors and textures,” says Cutler.
One of the best ways to do this is to create a rainbow on your plate. This means choosing colorful veggies, like green beans, squash, and tomatoes, along with nutritious whole grains and healthy fats, like nut butters.
Noticing food’s color and texture “allows you to fully embrace eating with all of your senses, leading to slower eating, easier digestion, and attention to fullness,” Hershenson explains.
How does each bite taste and feel as you eat? You may realize things about your meal that you never noticed before, like the satisfying crunch of a sugar snap pea or the way a perfectly ripe avocado melts in your mouth.  

  • Eat with gratitude

You’re probably very grateful to have plenty of food available any time you want it. But mindfully practicing gratitude goes a little deeper.
[pullquote align=”center”]”Acknowledge all that was involved in getting the meal to you from the farmers that may have planted the seeds for your vegetables to the animals that produced your milk.”
—Kimberly Hershenson[/pullquote]
“Give yourself credit for the time and effort it took [to] creat[e] the meal in front of you,” says Hershenson. “Acknowledge all that was involved in getting the meal to you from the farmers that may have planted the seeds for your vegetables to the animals that produced your milk.”
When you take time to fully appreciate all that was involved to get a meal on your plate, you’ll be more likely to savor the food and eat more slowly instead of overeating.
What’s more, practicing gratitude daily has been linked to other health benefits, like reduced stress and an overall improved sense of well-being.

  • Practice self-care

“Self-care is crucial,” says Hershenson. “When uncomfortable feelings come up, it’s important to recognize them and take steps to take care of yourself in a healthy way.”
When you recognize a feeling that causes emotional eating, put your self-care plan into action. If stress triggers emotional eating, schedule something relaxing, like a massage. Or simply run a hot bath and take a 15-minute soak.
If loneliness triggers your emotional eating, try to meet up with a buddy who understands what you’re going through. If you’re new in town, try these tips to meet new friends.

  • Stop negative self-talk

Negative self-talk may be one reason you turn to food for emotional comfort, and it can turn into a negative cycle when you then beat yourself up for overeating, renewing those feelings that made you turn to food in the first place. “Don’t berate and punish yourself when you emotionally eat,” says Cutler.
Easier said than done, right?
Instead, Cutler says if you start to use food for comfort, stop and try to find out what your body really needs. Often our moods and subsequent emotional eating can be solved when we get the key nutrients our bodies needs.

If you notice that your cravings are repetitive, maybe you are lacking specific foods in your day. For example, if you eat nonfat dairy only and then find yourself consistently craving and piling in a pint of ice cream, it may be your body telling you full fat dairy is what you really need. Or if you notice you crave fried foods, it may be a sign you aren’t getting enough healthy fats in your diet, so load up on avocado, olive oil, coconut oil, nut butters, and nuts and seeds to keep cravings at bay.

  • Get help to stop emotional eating

Don’t be afraid to reach out for help if you find yourself emotionally eating.
Overeaters Anonymous is free and offers support meetings in every state. If going to meetings isn’t your thing, you can also take advantage of their virtual services, which include telephone and online meetings and email support groups.
While emotional eating isn’t always considered an eating disorder, Cutler says that the National Eating Disorders Association also has helpful resources for those who struggle with emotional eating. Call their helpline to speak with a professional, or use their private online screening tool to determine if you may need professional help.
[pullquote align=”center”]“Healing doesn’t mean perfection, but a process. The more you realize this, the less you will punish yourself and your love for yourself will keep growing.”
—Molly Cutler[/pullquote]
Breaking the cycle of emotional eating is really hard, but you can do it, and you shouldn’t beat yourself up when you experience setbacks.
“Build compassion toward yourself,” Cutler encourages.

You don’t lack discipline and you are not shameful [when you experience a setback]. You are simply learning how to identify your body’s signal and you are progressing every day. There will be highs when you’re feeling awesome and fulfilled, and there will be lows where you turn to food as comfort. The key is to focus on healing. Healing doesn’t mean perfection, but a process. The more you realize this, the less you will punish yourself and your love for yourself will keep growing.