Are you on the New Year, New You train? Some people are totally worn out on the idea and are just striving to do their best, be their best, and live their best day by day no matter what position the calendar is in. And there are others who really thrive on this time of year and find that it gives them purpose and focus.
Feeling down, in the dumps, blue? Stressed and can’t shake it? Anxious about everything? If you’re like most Americans you probably head straight for the doctor and ask what can be done about it. Sleep, more exercise, diet, and even therapy are all viable options that, for many people, can preface or replace prescription drugs. There’s another ‘script docs should be writing with positive benefits...get outside!
The act of simply walking in nature can actually reduce the risk of depression. Many studies exist defending these findings, but this one from 2015 looked at the correlation of urbanization and mental health and how a little bit of nature helps a whole lot. Researchers found that a 90-minute walk in a natural setting, opposed to an urban one, reduced activity in the area of the brain connected to depression. Researchers even noted that natural areas are “vital” for mental health.
Sahar Aker knows this to be true for herself. “There's something about exercising outdoors that always helps take the edge off my depression. My go-to has always been walking outside, and I try to make it a mental workout,” explained the wellness journalist behind I Choose Beauty. During her walks, she incorporates breathing exercises or focuses on noticing the little things in her surroundings. Living in Hawai’i certainly doesn’t hurt!
As urbanization grows (currently about 50% of the world’s population), so too do mental health issues, namely depression and anxiety. Those disorders affect about 18% of the adult population in the U.S., and less than 40% of those receive treatment. Women are twice as likely to suffer from generalized anxiety disorder (GAD) than men, and it’s common for it to co-occur with depression.
Whether taking your mental health care into your own hands, having a preference for non-medicinal care, or trying to save money, a trip outside away from the hustle of the city can work wonders for your mindset.
Another study, by the same lead researcher, found that time in nature, in general, has positive effects on mood, cognitive function, memory, and reducing anxiety. Can you even recall spending time outside in the sunshine, fresh air, and breeze when you came back feeling worse?
“There’s no easier way to flip a bad mood than to get outside,” shared Kelly Guy of NoThanksToCake.com. The lifestyle and wellness blogger gets away from her commute, office job, and other life stressors on a lake trail she discovered near her home outside Denver. “It doesn’t have to be strenuous, but it needs to include fresh air and a bonus if you’re somewhere beautiful at the same time.”
Whether walking, skipping, running, hiking, walking the dog, or tending a garden, there’s abundant benefit to just being outside.
A research project coordinated out of King’s College London and the National Institute of Health has found that even a singular exposure to nature can have positive effects that last up to seven hours. In other words, start your morning with a walk or run and you’ll have a good mood that carries you throughout the day. The strong link they’ve found between nature and wellbeing has even greater benefit for those at a greater risk of mental health disorders, anxiety, and depression. The outdoors can serve as a “positive distraction” from what’s bugging you.
We’ve all got a pretty firm handle on our breasts...but how much do we know about our nipples? Accessorizing our breasts or nourishing our babies, these little brown adornments can sometimes have a mind of their own and bring out the giggles in the best of us.
Also called nips or teats, the nipple has, of course, picked up a few nicknames that are sure to amuse:
If you didn’t know some of those, you may be in the dark about some other interesting tit-bits of nipple information.
Did you know…
There are 4 types of nipples. Nipples are classified as flat, protruding, inverted, and unclassified. All are normal, as is having one protruding and one inverted.
You can be born without nipples. It’s a rare congenital condition called athelia and can typically be addressed through reconstructive surgery.
You can be born with extra nipples. Often called the third nipple, these supernumerary nipples have presented with as many as seven extra non-mammary nips. They’re more common in men and occur in about 200,000 Americans.
Nipples and areolas are not the same thing. The nipple sits at the very center of the round areola and connects to the mammary gland to dispense milk.
Nipples are as tall as ladybugs. The average height is about .9 centimeters, which is about as tall as a ladybug. That’s kinda cute!
Nipple hair is for real. How could it not be when those little bumps that surround the nipple are hair follicles. Don’t freak out, these hairs can be trimmed, tweezed, and waxed, too. Don’t know about shaving, though!
Nipples get darker for several reasons. The 50 shades of nipple brown change due to a number of different stimuli and circumstances, like temperature, seasons, pregnancy, arousal, and menstruation.
Nipples get hard for several reasons. Even when it’s not a tit-bit nipply outside, it’s still possible for nipples to become erect. Ovulation, allergy to soaps or lotions, pregnancy, breastfeeding, and arousal are all enough to make your nipples feel hard enough to cut glass.
Dudes have nipples, too. You knew they did, but did you know why? Males and females develop from the same genetic blueprint, and the nipples come early. The Y chromosome doesn’t start working its male magic until about the seventh week, and at that point the nips are there to stay.If you haven’t already, you need to take a full two-minutes to read our no BS guide to being beach ready! And if that’s TL;DR: have skin and wanna go to the beach? Then you’re ready!
Here are a few other essentials we suggest:
Now, before you head out for R&R in the sand and sun, be sure to pack a new pool- or ocean-side book to stick your nose in. Take a pic of your toes and the water for Instagram, then put the device away and give your brain a mental break and emotional reboot.
Daring Greatly - Brene Brown
Open yourself up to being more vulnerable and come through the otherside better than you started. This modern-day guru is changing women’s minds and helping them find strength where they didn’t know they had any.
Feel Free - Zadie Smith
In her collection of personal essays, she raises thoughtful questions about modern society and politics, global warming, social media, and even libraries that force us to think further than surface-level about their effects on us and our role in them.
The Subtle Art of Not Giving A F**k - Mark Manson
If you didn’t have to put on a show, a facade, a fake smile and pretend to be happy all the time...could you actually be happier? Embrace your flaws, and even everyone else’s, to see how refreshing it can feel to just be real.
You are a Badass - Jen Sincero
Candid, insightful, and hilarious, this beloved book dishes up mini-chapters with lessons, exercises, and takeaways you can use to stop doubting everything you do and just start being awesome!
Present Over Perfect - Shauna Niequist
“Busy” shouldn’t be a badge of honor and the busier you are doesn’t show anyone that you’re smarter, more effective, or better at anything. It’s possible to get it all done and feel more content, more engaged, and be more intentional within your personal relationships.
Of Mess and Moxie - Jen Hatmaker
A hilarious and honest way to love yourself more and give yourself the grace to screw it all up sometimes. You’ll feel like your BFF is giving you the tough love and real talk you’ve needed to hear for a while.
Good news! A little altruism may leave you feeling less anxious and more relaxed. Early research has found a correlation between oxytocin boosts and volunteering.
“Providing help or support to others buffers the associations between stress and physical health,” wrote researchers Poulin and Holman.
Oxytocin in a multifacted hormone that’s primarily responsible for labor contractions and milk release, but has also been nicknamed the ‘cuddle hormone’ because of its release when people are snuggling or bonding socially, according to LiveScience.
Spending time with others in a way that’s especially selfless to you and valuable to the recipient provides a lot of healthy benefit to the brain and body overall. Author Elizabeth Svoboda explained this to the Wall Street Journal, saying that some theories and research point to humans having a “generosity gene” and that we’re “hard-wired to act selflessly.”
She noted one MRI-based study that found when we’re presented with donor opportunities, the “reward” center of our brains responds similarly as it does to food or sex, showing that giving to others gives us a bit of a rush. Our brains see donating or giving to others as a gift to ourselves.
“Altruistic and selfless people tend to view everyone around them just as fellow human beings, you see everyone around you and everyone you meet like part of your family and feel a responsibility to them and help them out,” explained Svoboda, author of What Makes a Hero: Surprising Science of Selflessness.
Another study found that (in adults older than age 50) after volunteering at least 200 hours, subjects experienced greater increases in psychological well-being and physical activity, and they were less likely to develop hypertension.
So what can you do for others that’s going to gift your mental and emotional health right back? Really...anything!
Local schools are a great example of a place that needs more support than you can imagine, and can be very rewarding!
Here are some other places that always need a little extra love and support through donations of money, time, or other resources:
And don’t overlook all of those everyday opportunities for random acts of kindness; they’re like quick hits of feel-good boost!
“More sleep” seems to be the go-to prescription for whatever’s ailing you. Stressed? Go to bed earlier. Trying to lose weight? Make sure you’re getting your eight hours. Stomach problems? Sleep is always good for that.
It’s no surprise that sleep is a top recommendation considering more than a third of adults in America aren’t getting enough of it. With REM sleep being essential for learning and increasing some protein production, sleep rightfully takes center stage. However, this leads to people assuming that sleep and rest are the same thing. If you sacrifice your Netflix time to get a full night’s sleep, then you’ve done your due diligence, right? Your mind would argue otherwise.
If every waking moment of your life outside of your time in dreamland is crammed with things to do, frantic thoughts, and constant interaction, then you’re not getting the rest you need. There may be something weirdly satisfying about a full planner, but it doesn’t lead to a fulfilling lifestyle. You need some time that isn’t about placating some checklist or worrying about the future.
Throughout the day, stop and think about whether you’ve had a moment to yourself. If you have, great job, don’t stop there! If you haven’t, treat yourself to a mind-break with one of the following activities.
Shavasana yoga. Yoga may be a workout for some, but people sometimes overlook its restful potential. Also known as the corpse pose, in Shavasana, you lie on your back, arms at your sides, and relax. It may sound silly, but it’s been shown to help with depression, high blood pressure, headaches, fatigue, and insomnia.
Spend time outside. The average American only spends about 7% of their life outdoors. Next time you get the chance, walk somewhere. It could be from your house to work, the store, or just around the block. People think differently outdoors, and it provides a kind of rest that many miss out on.
Find a dark, quiet place. But most importantly, find a place you can be alone. Even if you’re the most extroverted person in the world, you still need quiet moments to yourself. Use these to rest and get to know yourself a little better. Think about the present, about questions to ask yourself, or simply enjoy precious time spent in solitude.
Make a list of reasons why you’re thankful. Some people are just list people, no matter what. If you can’t find rest by being still or keeping your mind still, then focus your thoughts with a list. It shouldn’t be a list focused on pressure, deadlines, or regrets. Center it on positive things like the people in your life who make your happy, your favorite sensations, or general celebrations about life.For a few days each month, about 85% of women on their periods find themselves suffering from at least one PMS symptom. Whether it’s cramps that interfere with gym time or mood swings that take a toll on your social life, these symptoms can throw a wrench into our routines.
While exercise can do amazing things, we can’t ignore how powerful our diets are. On our periods, we crave things like chocolate, sugar, and salt in an attempt to meet our body’s fuel needs while it’s shedding its uterine lining, which is no easy task! We reward our body for its impressive feats with junk food -- but healthy foods are the real gold medal we should be awarding.
Keep your iron levels high. About 20% of menstruating women report iron deficiency -- a problem that’s notorious around that time of the month. Red meats will help you replenish your iron stores, so don’t be afraid to treat yourself to a burger or steak right before your period starts.
Look out for your other levels, too. Iron isn’t the only nutrient that women are often missing. Women in one study got at 1,200 mg per day reported a 48% reduction in their PMS symptoms. Loading up on almonds, broccoli, and a little dairy will help you hit this goal.
Beat the bloat. Caffeine, carbonation, and alcohol will bloat and irritate your stomach, elevating the pain that period cramps already cause.
As always, stay hydrated. A family-sized bag of potato chips may sound like the only cure for your cravings, but make sure you’re not just thirsty. We often crave salt as a way to help us retain water when we’re too dehydrated. Pass the giant pretzel in favor of a bottle of water.
Feed your placebo. Sometimes, even the thought of scarfing down a bowl of mashed potatoes is enough to make your body feel better. Swap out the starchy potatoes for cauliflower, or substitute other healthy options for your favorite comfort food recipes to keep your mind and body happy.
Avoid simple carbohydrates. Complex carbs like beans and whole grains will give you more energy than potatoes and white bread. Your skin is more likely to stay clear if you’re avoiding simple carbs, too.
With temperatures skyrocketing, it becomes even tougher to motivate yourself to hit the gym. Heat makes you lethargic just as summer opens up a whole new world of workouts and recreational activities to get you active. Keep in mind a few things to make the most of your summer exercise routine.
Electrolytes and water.
Pay attention to how much water you drink, and try to keep it above eight cups a day if you’re active. While hydrating more often is vital for sweaty summer workouts, you sweat more than just water. Electrolytes like sodium, chloride, potassium, and magnesium also need to be replenished. You might be tempted to grab a sugary sports drink to replace those electrolytes, but eating a banana or avocado and not restricting your salt intake works just as well.
Time of day.
If you can rise early, do any outdoor workouts before the sun breaks the horizon. For night owls, get active after the sun sets, but keep in mind that it’ll be cooler in the mornings. If the heat is still too much for you, try splitting up your workouts between the morning and evening. You’ll be much less likely to get overheated with these shortened bursts of exercise.
Summer wardrobe.
Pack away your dark clothes, because you’ll want to wear light colors like white for the foreseeable future. While black absorbs heat, white reflects all light wavelengths. To stay cool and avoid skin irritation, throw on looser clothes than you would normally wear. Wicking material will also repel sweat from your skin, keeping you from drowning in sweat and keeping your body cool.
Tailor your workout to the weather.
Not every summer day will be miserably hot, so you’ll be able to schedule some intramural games, running, or yoga in the park. For the insanely humid, blistering days, try biking or water sports. It’s a great excuse to crosstrain and mix up your workouts.
Get inside.
Some days it’ll just be too hot to do much outside. If you don’t feel like spending much on a gym membership or indoor classes, make sure you’re prepared so you don’t have to skip a workout. Grab some exercise DVDs or look up free workouts on YouTube. If you’ve got a mat and some free weights at home, you’ll have plenty of routines to choose from.
Lake trips, nights out on the town, and outdoor adventures with your friends are inevitable during the summer. But some may worry they’re using their free time for too much play and not enough work; the American way, eh?
According to one study that surveyed over 270,000 adults about how they value their friendships, hanging out with your crew might be more than just a fun way to pass the time. The study revealed that pouring your time and effort into your friendships leads to improved health, happiness, and wellbeing, especially for older adults.
Even if you’re close with your family, friendships come out on top when it comes to your overall wellbeing. Maintaining supportive friendships as you age is a better predictor of wellbeing than how strong your family connections are. These benefits don’t just come from expanding your social circle. You could have fifty friends who you interact with on a shallow, occasional level, but you still won’t reap as many benefits as the person with a tight-knit group of two or three friends.
Anthropologist and researcher Robin Dunbar says we’ve got about five people in our closest inner circle of friendship, and another 10 people in the one just beyond that. So the average squad may only have four or five members, but it’s up to that group to keep up a healthy brain and thriving emotional state when you age.
Friendships have an important impact on mental health, but their influence on your physical condition can be just as big. A study revealed that people reported their friends as a source of stress in their lives also reported more chronic illnesses. This also means that positive friendships can make quite a difference. Something as simple as a hug can slow your heart rate and decrease blood pressure.
Whether they’re family, friends, or significant others, it’s important for us to have comfortable, positive interactions with people rather than trudging through days filled with mundane or stressful routines. So enjoy a guilt-free brunch and mimosas with your besties over a chore-filled morning every once in awhile... your brain and body will thank you for it!
Whether it’s traveling to a beach on the other side of the world or exploring a part of your state that you’ve never seen, summer inspires movement and adventure. However, both travel and trips to the beach and pool rack up a lot of downtime. Keep yourself from getting restless by plugging into these podcasts to boost mindfulness and your fitness IQ.
Proclaimed as a running podcast for those “in the back of the pack,” host Jill Grunewald interviews self-professed slow runners. Jill’s recently released book tells her own fitness story and how she faced her fears to start running.
Host Martinus Evans challenges people who think they’re too fat or slow to run in his podcast filled with running tips, advice, and inspiration. As a heavier runner, Martinus has run everything from 5ks to marathons, so he knows what it’s like to start from square one. His free ebook acts as a companion to his podcast.
If you’ve got some free time from traveling but you’re still craving podcast time, try going for a run with this podcast. The hosts include trail, road, and ultra runners who act as your running companions. They talk about their lives as runners in ten segments -- one for each mile of a run.
While this podcast and its host may be known for comedy, Joe often invites members of the fitness community for a blend of humor and health advice. His recent guests include a holistic women’s health psychiatrist, a bowhunting athlete, and a hiker. As a retired martial artist, Joe has a bit of a fitness background himself.
This catchall fitness podcast, hosted by Kevin Larrabee, covers just about everything you’ve wanted to know about getting and keeping a healthy body. Kevin invites top experts from a wide range of fitness fields to tell all in these long, in-depth episodes.
While you’re loading up on fitness tips and inspiration, don’t forget the fuel you need to stay active. Host Monica Reinagel guides those who are sick of sifting through nutrition myths and truths on their own. She debunks food “facts” and provides simple, realistic ways to shift your diet for the better.
When the summer sun finally pokes out, its rays beat down, demanding attention. While you may be ready to play outdoors, your body and hygiene routines might still be stuck in hibernation. The heat, sweat, and sun warrant at least a few changes in how you take care of your skin, hair, and even clothes!
Your hair will already be sensitive from sun and heat exposure, making it easy to tear and break. Avoid constricting ponytails and buns, opting for a loose braid instead.
Pass on the baby oil and pick out a natural oil to rub on your skin and hair. Using avocado, almond, jojoba, argan, or coconut oil will create a protective layer that limits chlorine absorption.
Common sense says to load up on sunscreen for your skin, but your hair needs some attention, too. While you can add protein mixes or other products to damaged hair, prevention is the only way to truly have healthy hair.
If you’re prone to breakouts, look for a non-comedogenic sunscreen that’s made to leave your pores unclogged. Sunscreens with zinc titanium can also dry your skin out a bit, making it a good fit for oily skin.
Heat means sweat which means dehydration. Keep a bottle near you that’s half filled with water and half filled with citrus juice. Add a pinch of salt and half a teaspoon of honey and you’ll be happily hydrated.
Whether you’ve splurged on a designer onesie or are returning to your trusty bikini, the way you wash your suit matters. As soon as you get back, toss it in cold water and add a cap of detergent or vinegar. Soak it for half an hour, rinse, and pat it dry with a towel.
You’re sure to be sweating more in summer temperatures, especially in the middle of a workout. Use Soak Wash to keep your ENELL bra fresh and lasting longer. If you’re sick of hand washing your swimsuits this summer, you can machine wash your bras with Soak.
