It's January, which is typically the time of year when we all start thinking about New Year's resolutions and what we might want to achieve over the next 12 months. Of course, you can set goals at any time of the year, but the first month offers a fitting clean slate and is also when we tend to reflect on the previous year and begin to look ahead to the next. From starting a new fitness routine to organising your wardrobe, New Year's resolutions can come in all forms.

I don't know about you, but I have mixed feelings about them myself. I often start the year full of motivation, ambition and good intentions once I've set my goals, but by the time March rolls around, I find that life has inevitably got in the way, routines are too easily disrupted and it can be tricky to stay on track. Sticking with a goal or a new routine can prove difficult.

This year, however, I'm willing to try a different approach. An opportunity came up to speak with Roxie Nafousi, manifestation expert and author of the best-selling book Manifest, and after our conversation, my entire perspective on making and sticking to New Year's resolutions had shifted. Scroll ahead for all the gems of advice she gave me. But first, you might be thinking: what is manifesting exactly?

What Is Manifesting?

Roxie Nafousi is the author of the best-selling book Manifest.

Let's first get clear on manifesting, which can often be understood as wishing things into existence. "Manifesting is using the power of your mind to change and create the reality you’re living in—it's a self-development practice," says Nafousi. She explains that it is often confused with the law of attraction (in which it is believed that positive thoughts lead to positive outcomes). With manifestation, she tells me, we're instead attracting what we already believe to be true. 

"A big part of manifesting is about our belief system," says Nafousi. "Our belief system not only changes what we attract into our lives, but it changes the way we feel about ourselves. And so manifesting is really about empowerment, self-belief, confidence and becoming the best version of ourselves. It's about being able to step out of our own way, take risks and go through with the things that we actually want," she says.

With that being said, there are limits to manifestation. And no, you probably can't manifest winning the lottery (sorry). "I always get asked, 'Can you manifest a specific person?' And the answer is no," says Nafousi. "You also can't manifest for somebody else, and you can't manifest something that is only to do with luck, like winning the lottery. There has to be a degree of an element of something that you have control over," she explains.

Manifesting can act as a useful framework to create goals that you'll actually stick to. "I always say that the goals are actually the cherry on top, that the actual gift of manifesting is helping us become happier," she says. Ahead, Nafousi tells us exactly how to implement manifestion into our New Year's resolutions and goal-setting practices.

1. Add Purpose to Your Goals

Nafousi tells me that getting to the real purpose behind your goal is key.

"[The new year] is this really unique time where we have this sense of a new beginning and a fresh start. And so with that energy, people are more motivated to do things differently or change things. And I think that's always a good thing. What I think can get missed is that people focus on what they want to change without really thinking about where that's leading them," she says.

Getting really granular about how you'll execute your goals with exact steps is key. "Without the focus or the purpose behind why they want to make that change, what happens is that the initial excitement of the new year wanes and the resolutions fall off," says Nafousi. "Whereas if you're using manifestation, what you're doing is focusing really heavily on specific goals. You know, why do you want to make the change?"

Nafousi breaks it down as an example for someone who may want to get ahead in their career. "So you could say, 'Okay, I'm going to get to work 10 minutes earlier every day, so I don't feel rushed because my goal is to be promoted to a particular position by the end of the year. Or, let's say, 'Because I own my own business, I want to have this many clients by the end of the year, and that extra 10 minutes is going to really add up.' Knowing why you're doing something is going to help on the days when you don't feel like it," she explains. "Resolutions are great, but know why you're doing it and what the goal is at the end of it."

2. Categorise Your Goals

At the start of the year, it can be useful to break your goals into categories. "I always suggest splitting your life into categories so that you can get a full picture of what your life is like," says Nafousi. "So you know, personal relationships, romance, work life, home life and personal development, which is more like how you want to feel within yourself," she says.

"Then, within each section, make sure that you're clarifying your goal. But really allow yourself to be as big as possible in those dreams. When you're thinking about your goals, I do think it's really important to make sure that your goals are really aligned with your most authentic self and who you actually are," she says. "Because sometimes we make goals that are based on what [other] people want for us, or what we used to want, and actually, we don't allow ourselves to realise that maybe we've changed and the things that we want are different," she adds. "And those things that we thought made us happy, don't. And so it's a really nice opportunity to also get clear on what you actually want [for yourself]."

3. Dream Big, But Be Realistic

Another of Nafousi's tips for creating goals? Dream big. "I think that it is definitely possible to dream too small," she says. "And I always say that most people will write down goals that they think are ‘realistic’, and I hate that because what is actually happening is your insecurities are running the show and they're telling you what is too big or too small, and so that's what we don't want," she says. "What we want when we're thinking about our goals and dreams is to say to ourselves, 'If fear and doubt were no object, if I could do anything, what is it that I really want?'," she says.

However, it's essential to get clear on how you'll make it happen and what purpose it serves. "Let's say you were thinking about having a certain amount of money next year. Don't just think of a number out of thin air just because it sounds good. Try to be real with yourself on it. What is it you want that money for? What's it going to give you? What's the purpose behind it? Is that actually going to bring you happiness and contentment? I think there needs to be meaning behind the goal. If you feel that, for example, having a certain amount of clients will bring you joy, or having a big house will bring you joy, put it down. But don't go big just for the sake of it—be intentional." 

Nafousi shares how she put this into practice when writing her first book. "Before my first book came out, no one had read it. And I put things like 'Sunday Times best seller' and 'multiple languages'. At the time these were all completely outlandish, but they were huge dreams and they did happen," she says. "I had a very strong purpose behind it—purposes that I truly wanted; as many people as I could possibly get to read it across the globe and positively change their lives. So there was a real intention behind it."

4. Know That Goals Don't Have to Be Huge

When we think about New Year's resolutions, it's easy to think we have to set huge or overwhelmingly ambitious goals. But this doesn't have to be the case—goals can also be small rituals that enhance or bring joy to your life. 

"In 2023, my goals weren't all these crazy big career goals. Although there were some, mine were things like work-life balance, and that was the thing that I was focusing on. I think everyone should have a goal; everybody needs things to work towards, but they don't all have to be these big things that need a certain energy behind them. It could be that you want to get really good at a hobby," she says. It could be that you want to make more me-time in your week or get back into reading again—anything that makes you feel joyful. "Your goals can be whatever you want, but just make sure that there's a real purpose behind them," says Nafousi.

5. Practice Self-Compassion When You Fall Off Track

Fallen off the bandwagon? Or maybe one week was a total flop? It happens. What matters is how you bounce back, says Nafousi. "Firstly, sometimes you just need to let yourself have that time to be 'off'. You don't have to be motivated and 'on' all the time, so make sure you've given yourself enough compassion first," she says. "Once you feel like you've had your time of retreating and feeling sorry for yourself for a little bit, then we have to kick ourselves up the ass and re-energise ourselves with that clarity of what our goals are. What do you want to achieve? Why do you want to achieve them? What are they going to bring you? What change do you want? I find that is always helpful."

Nafousi calls these tricky moments "tests from the universe". "You're going to have bad days and you're going to have shit weeks. But you know how to pull yourself out of it. You know how to make that into a positive experience. You know there's levelling up on the other side," she says.

6. Reward Yourself

Are you keeping on track with your goals? Or maybe you've achieved a huge milestone? Celebrate it, says Nafousi.

"I think being able to celebrate yourself and give yourself rewards when you've done things for a certain amount of time is really key in manifestation," she says. "Let’s say every day that month you did do that thing on your New Year's resolution list. Really take time to feel proud of yourself," she says. "Think about that feeling of pride. Reflect on what that has actually done for you, how [it's] made you feel, how it's helped you to progress and then how you can reward yourself for [it]. It's a really nice way to reinforce good habits."

Shop Goal-Setting and Manifesting Books and Journals:

Next Up: 6 Simple Morning Rituals That Can Make You Feel More Productive

Most Wanted is a weekly series in which one Who What Wear team member or friend of the brand will share the top 30 fashion and beauty finds on their current wish list.

We all have certain friends we go to when we need advice or recommendations on a specific topic. Full disclosure: I’m not the friend to go to for relationship, money management, or home improvement advice—but wellness? That’s the area I consider myself to be highly qualified in. One look at my Instagram, and it’s easy to see that. I have an affinity for pretty activewear and green juice and am always running to a Pilates or barre class and reading up on the latest health trends. Since my best friends always come to me for recommendations regarding all things fitness and self-care, I thought it was only right to share my recent finds. Keep scrolling to see the wellness essentials I’ve put my friends on to, along with some editor-approved fashion and beauty items.

Between my work schedule, endless to-do list, and busy social calendar, I can easily get wrapped up in daily chaos and thrown off balance. So I'm declaring it now: It's a self-care summer. This means prioritizing and showing extra love to the most important person in my life: myself.

The key to regaining balance and staying grounded is to embrace the present moment. I'm definitely guilty of being constantly on the go and can forget how beneficial it is to slow down. Doing so has never failed to positively impact my mental and emotional health. Over the years, I've found many tips and tricks that have become my go-to hacks for practicing self-care. From spending time in nature to channeling my inner artist, these are my five favorite remedies to keep myself grounded.

Go Outside

Spending time outdoors can be as simple as walking around the neighborhood or spending a full day at the beach or park. The sun is an instant mood booster (I'm looking at you, vitamin D), and being in nature is a great way to relax both my mind and body.

Get Pampered

Creating moments to recharge and reset are essential. I love treating myself to at-home spa treatments followed by much-needed beauty sleep (eight hours minimum). 

Channel Creativity

Finding ways to cultivate creativity and tap into my inner artist is very grounding and fulfilling. Some of my favorite activities include testing out a new recipe, painting (my nails or a canvas), and getting crafty.

Stay Active

If there's one thing that helps me get out of my head and into the present moment, it's exercise. Physical and mental health are intrinsically linked, so playing a sport, hitting up a Pilates class, or going on a run can be very cathartic.

Be Mindful

Practicing mindfulness is easier said than done, but having the right materials to do so makes a huge difference. There are many ways, from aromatherapy to journaling to meditating, to get started.

Next: I've Been on a Dozen Flights This Summer—20 Products Keeping My Health in Check

Summer is a superior season for so many reasons (beach weekends and copious amounts of sunshine, to name a few), but our favorite part is all the fresh produce and recipe inspiration that comes with it. We stay mindful about maintaining a balanced lifestyle all year long, but summer is the perfect time to focus on nutrition. This year, we're using YAZIO to support our efforts. YAZIO is a health app that helps its users live healthier lives through better nutrition. It syncs with a variety of fitness and health apps to track your physical activities during the day, contains over 2000 delicious recipes, and provides an in-depth analysis of progress over time. It even has a grocery barcode scanner that shows the ingredients and nutritional values of the foods you're eating. The founders don't believe in a one-size-fits-all approach to wellness, so the app is completely customizable to fit your personal needs. This isn't about a quick solve—it's about making healthier lifestyle choices that turn into long-term habits.

One of the features we're most excited about is the app's extensive database of recipes. There are more than two million international and regional foods entered into this database, with a nutritional analysis of every item. YAZIO registered dietician Danielle Judson says, "YAZIO supports all eating patterns and promotes balance whether you're vegan, vegetarian, omnivore, meat eater, etc. You can find everything from delicious desserts and decadent pasta dishes to simple salads and snacks. No restriction, just accurate information to help you make the best decisions for your health." These recipes, along with YAZIO's food tracker, are a great way to stay on top of your nutrition intake. So whether you're looking for some recipe ideas or ready to make more mindful nutrition choices, this app has you covered.

Talking about gut health, IBS, and our GI tract seems to be pretty normalized in the wellness world these days. At this point, we’ve all heard the importance of gut health, especially with the boom in supplements like probiotics and prebiotics in the wellness market. Over the years, I’ve constantly struggled with my digestive health—and I don’t say that lightly. I’ve gone from severe abdominal pain to constant stomach aches after running to downright not being able to digest certain foods. 

Being the hypochondriac that I am, I would likely go down a rabbit hole on Google and self-diagnose myself with gastroesophageal reflux disease (GERD), which many runners experience. These days, all you need to do is take one scroll on TikTok and you’ll find thousands of people openly self-diagnosing themselves with diseases such as irritable bowel syndrome (IBS), however, according to Peyton Berookim, MD, a digestive specialist, IBS may not be your issue. 

After countless efforts of changing my diet religiously, opting for countless cleanses and still having no luck, I was able to chat with Berookim to get to the root of my digestive issues and a few solutions. Berookim revealed to me the biggest enemies of the gut, natural ways to keep it healthy, and some tips on how to ease digestive pain naturally. Keep reading to see how you may or may not be the culprit of your tummy issues. (Disclaimer: Turns out I was the problem this whole time).

Bad Diet = Unhealthy Gut

Diet is a common denominator in almost all things regarding our health, but for gut health, it’s crucial. In fact, Berookim says this is the biggest enemy of our gut: "Sugar [and] artificial sweeteners because our body is not designed to process these types of things. One hundred years ago, people used to hunt and gather food, and now, things are more refined whether it's refined grains or carbs. Everything is refined and our gut isn’t used to handling this,” he says. 

As someone who rewards themselves with a sweet treat for basically anything, I was bummed to hear about this one. Berookim also reveals that alcohol and processed foods are not your gut’s best friends either. "Alcohol is another trigger. We joke around and say ‘The gut is the other brain’ and ‘You are what you eat.’ Our gut health is a large indicator of overall health. One tip that I give my patients is I tell them ‘If you go to the supermarket, shop around the edges, which would be the vegetables, fruits, and your meats. Anything that doesn't have an expiration is something you should avoid. It’s full of preservatives.’ Anything in a box or can is probably best to avoid,” he says.

The Difference Between Prebiotics/Probiotics 

Prebiotics and probiotics seem like buzzwords these days, but some people don’t fully understand exactly what they do and if they actually need them. Berookim explained the difference by saying that "Basically, probiotic foods and supplements add soldiers to your army. Prebiotics give the soldiers support and feed probiotics; they can improve gut wall health. Studies have shown them to regulate blood sugar, promote regular bowel functions and the big difference is that we have a lot of bacteria in our gut and probiotics are adding more military to what we have and the prebiotics allow them to do what they need to do,” he says. 

You May Not Be Taking the Right Supplements

Finding supplements that counteract my problematic stomach has truly been a case of trial and error. Typically, I rarely saw a difference after the supplements that I took. According to Berookim, it’s probably because I wasn’t taking one with a high number. "I don’t always recommend probiotics regularly. I tell patients, ‘If it helps you, then continue with it.’ If you’re going to take probiotics, take them with a large number. VSL 3 has 112 billion. Take some that have 50–100 Billion. We have to figure out what’s the underlying problem. Is it the food you're eating?” he says. 

How to Avoid Stomach Issues Through Your Diet

Processed foods seem to be almost everywhere, and even though Los Angeles is basically the mecca for health and wellness, sometimes, these foods are more accessible in other communities. Berookim believes that we must avoid processed foods for the most part in order to maintain a healthy gut. "Cut [down on] the sugar. Sugar will cause an inflammatory cascade. It’ll cause weight gain that can turn into other health issues. Eat healthily. Moderation is the key to everything. Have some sweets, but don’t overdo it,” he says. 

Try not to misdiagnose yourself

When we think about gut health, one of the most common diseases that come to mind is IBS, but Berookim stresses the importance of not misdiagnosing yourself and going to see a GI specialist. "A large number of my patients come with a presumed IBS diagnosis when it’s really small intestinal bacterial overgrowth. We all have bacteria in our gut, but we’re not supposed to have them in our small intestines. With SIBO, it’s not bad bacteria, it’s bacteria in the wrong place. When patients eat, they’re not properly digesting the food.” He says. 

SIBO is typically diagnosed by a doctor and not a Google search. "The way we diagnose that is a breath test. It takes a few hours to do. We measure to see if the gut is producing methane. SIBO can recur, but sometimes, patients do great for a year, but it’s something I see often. Everyone is labeled with IBS, but I think it’s overdiagnosed,” Berookim says. 

A Few Things That Have Helped My Stomach Issues

When I see a label that says gluten-free, it’s almost always a dealbreaker for me because that usually means pretty bland when it comes to taste. These bars are the complete opposite and they’re like the holy grail when it comes to a treat that tastes good without leaving you bloated. I eat at least four a week and it always satisfies my cookie craving and makes me less hungry throughout the day. The best part? It’s packed with probiotics. A win-win if you ask me. 

I’ve been taking this supplement for about a month now and let’s just say my stomach has never been more quiet. I’ve been having issues with my GI typically after every run in the morning but I swapped my daily kombucha and mushroom powder for this supplement, and my pain is gone. After the first week of taking them, I didn’t really see much of a difference until about three weeks, and from there, I was pleasantly surprised by the change. 

Up Next: 14 Healthy Eating Tips That Make Sense

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

These are likely the things that come to mind when we think of Miranda Kerr: her phenomenal run as one of the beautiful Victoria's Secret Angels and her roles as a supermodel, a CEO, and a mother. But what some of you may not know is that she’s also the real McCoy in the health and wellness game. 

Her line, Kora Organics, has been around since 2009, and it was the first to be deemed certified organic before the big boom in clean beauty. Yep, she’s true to this clean-skincare game, not new to this. Kerr considers herself a lifelong learner—as we all should aim to be—but she’s also got the title to prove it. In fact, she’s a life coach and a certified integrative health coach who has a deep passion for spreading her light in order to teach others how to spread theirs.

Although she’s an OG when it comes to clean skincare, she recently launched the Kora Organics bodycare line. In an oversaturated market of skincare brands, Kora Organics’ conception and ideation is intentional, and every product is unique as it pertains to inclusive wellness. I don’t know about you guys, but it’s a relief to hear about and consume a line that’s not only good for our skin but that is also good for our overall well-being.

At Create and Cultivate’s recent Wellness Means Business event, I got to sit down with the supermodel, supermom, and CEO to talk about all things wellness. Kerr’s passion for wellness is engrained in all of her products with the ultimate goal of reminding us that taking care of ourselves from the inside out is a major key when it comes to our health. But it doesn’t stop there. She was very candid about how mindfulness is necessary in her self-care routine, reminding us that "the power is with the present, and it’s important to try to stay where you are.” 

As someone who grew up watching her on the runway, I left our conversation loving her more than I already did as a child, and I was absolutely in awe of her powerful mindset. We talked about everything from the healing energy of crystals, the power of our thoughts, and our shared love for potatoes.

Keep reading to see what she had to say about how she nurtures her mind, the inspiration behind the new bodycare line, and all of her natural beauty secrets. Disclaimer: She’s one of us, y’all.

What is your wellness routine?

In the morning, I wake up at 5:00 a.m., and the babies sleep till 7:00 a.m., so it gives me enough time to give back to myself and fill my cup. I’m more of a night owl. I had to train myself to be a morning person. I have 32 ounces of water at room temperature, and I’ve been doing yoga and meditation since I was 18. I use this app Kundalini Lounge for a 12-minute yoga flow. I do it as a minimum to start. I’ll do that, and it gets me in a zone.

From there, I’ll do my workout from my bedroom. Sometimes, I get 30 minutes or 45 minutes in, and then I have my celery juice. It’s been a savior for me for the energy, detox, and my skin. The kids have celery juice, and I do a Medical Medium smoothie that’s a heavy-metal detox with wild blueberries. It has spirulina, banana, fresh orange juice, and it’s really good. Instead of giving them oatmeal, I make fresh oatmeal with oat milk and a banana in the blender, and I make pancakes out of that. Then I get them ready for school. That’s how my day starts, and when I come back, I’ll get into my work. … At the end of the day, I go on a family walk.

What’s your favorite workout?

I do the 45-minute workout. I do Tracy Anderson and Megan Roup. With Tracy’s workout, you can do online workouts, and it’s the same with Megan. That’s what I’m into at the moment. You can sculpt your arms and focus on your abs. If I can do 45 minutes, I will do Tracy. If I need a quickie ab or butt workout, I’ll do Megan Roup. Then obviously, yoga since I’ve been practicing since I was 18. I will have one session with my 11-year-old and one session with me. It’s a great grounding practice. 

You’ve talked about nurturing your mind as a form of self-care, so what does that look like for you?

Every thought affects us on a cellular level. It’s something that I’ve learned, but it’s also something I feel. We can choose our thoughts, and when we do, we can help transform our reality so we have the power over our lives. We need to remember that, which is why every single Kora product has a powerful word on the back. I try to connect the words with each product. Anything from love and beyond is where we want to be with our state of mind, and to get there, we have to practice forgiveness, acceptance, and peacemaking.

One of the products (mushroom cleanser) has "forgiveness” on the back of it. When you cleanse your skin, you’re cleansing your spirit. I do the peacemaking prayers while I’m cleansing my skin. It also contains essential oils to help soothe your skin and your senses. I’m very particular about what essential oils go with which products, what word is on the back, and which crystal is infused in the bottle. It’s a deeper layer of Kora. The [Milky Mushroom Cleansing Oil] has an essential oil blend that is anti-anxiety and very calming. It’s soothing for your skin and spirit. I’m thinking 360 all of the time with every single product. There’s also a Minty Mist that has palo santo that clears your energy as well as peppermint and an aquamarine crystal. 

Speaking of glowing from the inside out, what is your top beauty and wellness secret? Is there something you eat every day to glow?

Noni is something I’ve been drinking since I was 13. It’s full of over 100 vitamins and minerals. It works on a cellular level to normalize the cells. Kora makes the powder. It’s a certified-organic supplement that I take. It gives you natural energy, and it has prebiotics as well. 

How do you prioritize self-care?

Taking little moments to ground myself—even going outside and putting my hands out to feel the light of the sun. I take a second to connect with nature. I take my shoes off and put my feet in the ground to be connected to the earth to reenergize. The energy of the sun and earth can transport me. For instance, right before I went on stage, I visualized the sun coming through my hands and my feet being connected to earth and getting the energy of the earth so I can spread my light so I can energize others to spread their light. The power is with the present, and it’s important to try to stay where you are. As a parent, sometimes that’s challenging, but you have to trust.

What is your skincare routine?

I use the turmeric scrub in the shower. The Milky Mushroom is great for removing makeup. I double-cleanse with a rich moisturizer if you have drier skin. If you have oilier skin, use the algae moisturizer. It’s still moisturizing. We have an eye cream, eye oil, and a certified-organic vitamin C serum. It has the kakadu plum, which is the highest natural source of vitamin C.

What is the biggest inspiration behind the bodycare of Kora Organics?

The biggest inspiration is taking care of our body as much as we are our face because our skin is our largest organ, and the skin on our body is the largest surface area. Our biggest body products were inspired by our best sellers. The Milky Mushroom Cleanser inspired our body wash, which has the mushrooms in it to cleanse the body and spirit. Our scrub is inspired by our award-winning turmeric facial scrub. I used to use it all over my body, and I got feedback from a dermatologist who was prescribing face scrub for people to use on the back of their arms, and that inspired me to make a body scrub. There’s rosemary and peppermint in it. It’s a great ritual in the shower once a week. The body lotion is inspired by our Active Algae Moisturizer, and it has the algae that’s extremely hydrating. I use it on my whole family. I also use body wash and lotion on my whole family. I even wash my kids’ hair with the body wash. 

You speak of following the 80/20 rule and how we all need balance when it comes to diet. What’s your guilty pleasure?

I love chocolate, and I also love french fries. I just love potatoes, especially in my air fryer. Put a little sea salt and yum!

Up Next: 13 Products That Will Step Up Your Self-Care Game From Home 

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

You've probably heard about probiotics and their benefits on gut health. And you might know that gut health affects pretty much every inch of your body, from your digestive system to your immune system to your skin. But did you know that your body also needs prebiotics to help those probiotics work their magic?

"The International Scientific Association for Probiotics and Prebiotics officially defines a prebiotic as 'a substrate that is selectively utilized by host microorganisms conferring a health benefit,'" explains Jennifer Martin-Biggers, PhD, MS, RDN, VP of scientific affairs and education at Hum Nutrition. "A simpler definition is that a prebiotic is a food ingredient that feeds and nourishes good bacteria in your gut to confer health benefits. The most common prebiotic ingredients are non-digestible fibers, like inulin or chicory root. There are other types of ingredients researchers continue to explore that meet the definition of prebiotics but are not fibers, like lactoferrin (a protein in milk) and bacteriophages."

The best way to make sure you're getting enough prebiotics is to make sure you're eating a varied diet that includes prebiotic-rich foods, which are also rich in other nutrients, Martin-Biggers explains. And you can be strategic about what type of prebiotic-rich food to incorporate into your diet because they can have specific benefits. "For example, glucomannan, a prebiotic fiber from the konjac root, has been shown to stimulate the growth of certain 'good' bacteria that actually inhibit growth of 'bad' bacteria," she says. "Beta-glucan from oats and barley has been shown in clinical studies to help reduce cholesterol and promote heart health."

Other foods that are a great source of prebiotics include onion, leeks, and garlic—they're rich in inulin and fructooligosaccharides (FOS) that promote the growth of healthy bacteria. Apples, grapefruits, lemons, and oranges contain pectin, a soluble fiber that promotes healthy gut bacteria and might help decrease inflammation, Martin-Biggers adds.

While you can get most of the prebiotics you need through your diet, there are some situations where you'll want to add some supplements to your routine. Martin-Biggers recommends you consider a prebiotic supplementation if you aren't eating 25 to 38 grams per day of fiber or are looking for specific health benefits. "Look at supplement facts or ingredient lists for inulin or chicory root, konjac root glucomannan, fructooligosaccharides (FOS), or galactooligosaccharides (GOS)," she suggests. "It's important to note that inulin prebiotic fiber from chicory root can cause bloating and discomfort in large quantities. If you're starting a new prebiotic regimen, I recommend slowly adding any inulin sources as your gut microbiome adjusts to the new fiber source."

You can also try synbiotic supplements, which mean they contain both prebiotics and probiotics that are specifically chosen to convey a certain health benefit, she adds.

Take a look at the best prebiotics for women below, and some other probiotics and synbiotics to shop.

Probiotics and Synbiotics to Shop

Next: Avoid These 6 Foods—They'll Wreck Your Gut Health

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

Enjoying the outdoors is always a fun time, but if you forget your SPF the chances of getting a sunburn are pretty high. As wellness and beauty enthusiasts, we know that the damage from years of sun exposure, the wrong SPF, or one bad sunburn, can increase our risk for skin cancer, hyperpigmentation, and other difficult-to-fix conditions.

Let's say you find yourself a bit on the well-done side after a day at the beach but are looking for relief with a more "clean" or "natural" approach—look no further than essential oils. Essential oils are a more controversial ingredient found in beauty products, yet, their use in aromatherapy and as a healing modality date back to the 10th century. The benefits of these concentrated plant extracts include being antimicrobial, mood-enhancing, or soothing, which are still the main reasons for their use today. And while it is relatively easy to get your hands on a bottle or two, you should opt for brands that expertly and sustainably source the highest quality plants to create the oils you find on the shelf.

What to Know Before You Use Essential Oils

Nadine Artemis, founder of the skincare brand, Living Libations, has a helpful tip for starting your essential oil journey. The first is to patch-test your essential oils. "Our body chemistry is diverse, and everyone's skin is unique. People who are new to single essential oils and blends may want to patch test before using," she says. "To test, clean the soft skin inside the elbow with a non-irritating, fragrance-free soap, apply one drop, and cover it for 48 hours. If there is no response within three days, then it is likely that you can use the product without issue."

It is worth paying attention to the circumstances in which you are using essential oils and how much. "Essential oils can be powerful healers when used in the right situations and correct dosages," emphasizes Nichole Powell, founder of Kinfield. It's best if you dilute your essential oils in a carrier oil, like castor, almond, or jojoba before applying directly to the skin.

If you're ready to heal your skin post-sun exposure, try adding the below essential oils to your routine.

1. Eucalyptus

The essential oil eucalyptus has been used for centuries in oral and topical treatments due in part to its antimicrobial and anti-inflammatory properties. Since a sunburn is an inflammatory response in the skin, it makes sense that incorporating this into your routine can help ease the swelling we know all too well.

2. Frankincense

In the heat of the moment, you're most likely considering the immediate irritation from too much sun, but it isn't too early to start thinking about the after-effects. Frankincense is the perfect place to start. "There is also research indicating that frankincense contains components that fade pigmentation and protect from potential abnormal cell growth from the previous overexposure," explains Artemis.

3. Lavender

Artemis says "lavender provides plant-powered pain relief," and she isn't wrong. Studies have shown that lavender essential oil possesses properties that make it trigger an anti-inflammatory response in the body. This topical must be combined with a carrier oil or other ingredients to stop reactions on the skin. Some of our favorites include aloe, which can cool down hot-to-the-touch skin.

4. Peppermint and Spearmint

Widely known for its ability to help alleviate headaches, peppermint essential oil offers an immediate analgesic effect on sunburn. The root of this is menthol, which creates the cooling sensation associated with this plant extract. It runs in the same family as spearmint, allowing the two to be interchangeable when treating sunburn.

5. Rose

Rose essential oil works two-fold. Not only does it smell divine, but the benefits experienced by the skin can also be shocking. These include decreasing swelling, keeping bacteria at bay, and protecting against environmental stressors. Thanks to the high vitamin C content, rose essential oil can help with scarring, which is a possibility once your burns heal.

6. Sea Buckthorn

"A single drop of sea buckthorn contains 190 different bioactive compounds and the resplendent essential fatty acids along with the antioxidants, vitamins, palmitoleic acids, carotenoids, and phytosterols. These sink in deep to regenerate the skin to dodge damage and peeling," notes Artemis.

More Products to Try

If you find the idea of creating your own tinctures with essential oils intimidating, here are some products on the market that harness the power of these topicals.

Next: Put Down the Products—Here's How to Naturally Tighten Your Skin

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

It can be hard to keep track of all the good-for-you vitamins and minerals out there and their benefits, especially if you're not a healthcare professional or nutritionist. I know I sometimes need a refresher—and I'm a wellness editor! But yes, you might know what vitamin C and vitamin D and zinc do, but maybe you're not quite sure about antioxidants or omega-3s or adaptogens. And that's okay, understanding the health and wellness world always takes some studying and research.

So today, we're going to take a look at vitamin A, a powerhouse vitamin with many benefits. "Vitamin A is a fat soluble nutrient which plays key roles in our immunity, eye health, skin health and cellular growth, including maintaining the integrity of our intestinal lining," says Mary Purdy, MS, RDN, Nutrition Expert & Sustainability Advisor and Educator at Big Bold Health. "While it's found naturally in foods like egg yolks, fortified dairy, cod liver oil and fish, in what is called 'pre-formed vitamin A,' the majority of food sources for most people are the bright orange fruits and vegetables and dark leafy greens which contain plant compounds called 'carotenoids" which get converted to vitamin A in the body." Another form of vitamin A that you might be familiar with is retinol, which can be found in animal products.

Jennifer Martin-Biggers, PhD, MS, RDN, VP of scientific affairs and education at Hum Nutrition, adds that vitamin A in the form of retinols are most easily absorbed and stored. "Carotenoids (like beta-carotene) are called 'provitamins' because they must be converted to retinol and other similar forms by the body and their conversion (aka absorption) is dependent on different things, like what else is present in the food and how effective a person's digestive and absorption capacity may be," she explains. "There are around 40 to 50 carotenoids in our foods, but more than 750 naturally occurring carotenoids in nature."

How Much Vitamin A Do You Need a Day

Martin-Biggers explains that vitamin A content in foods and supplements is measured in retinol activity equivalents (RAEs)—in general, 12mcg of beta carotene in a food is equivalent to 1mcg of retinol. "In the US, the recommended dietary allowance for vitamin A in adults over 19 years old is 700 mcg RAE for females and 900 mcg RAE for males each day. If you are pregnant or breastfeeding, your needs are increased," she says.

The good news is most people in the US get enough vitamin A to prevent diseases or conditions that occur from deficient intake, Martin-Biggers adds. But there are some groups of people that can put them at risk for deficiency, that includes having medical conditions that affect the absorption of fats, like celiac disease or inflammatory bowel conditions. One of the most common consequences of the deficiency is eye disease, like night blindness.

In short, if you have a diet full of variety of the good stuff (carrots, cantaloupe, squash, spinach, etc.), you're probably getting enough. But you'll want to make sure you're pairing these foods with healthy fats. "Additionally it's important to note that vitamin A is a fat-soluble vitamin, so it's necessary to consume food sources with some kind of fat in order to facilitate optimal absorption," Purdy says. "Eating raw carrots or a lovely spinach salad alone may not provide as high of a dosage as combining those foods with a fat source like olive oil or nuts. Additionally, a growing body of evidence indicates that levels of healthy plant chemicals like carotenoids tend to be higher in produce that has been grown using fewer chemical fertilizers and pesticides. Turns out, the health of the soil can make a big difference on the nutritional quality of our food."

And Martin-Biggers adds that some forms of carotenoids in foods, like lycopene in tomatoes, are actually easier to absorb if it's cooked, so prepare your foods with that in mind.

If you do find you need to supplement, you'll want to discuss your options with your healthcare providere. Purdy says that doses higher than 10,000 IUs (3,000mcgs) of pure vitamin A in supplement form can be toxic to the body.

And there are some groups of people who should be very cautious about taking vitamin A supplements. "Smokers should not take beta carotene supplements as it increased lung cancer risk in a study of long term supplementation," Martin-Biggers says. "Pregnant women should be aware to not consume too much preformed vitamin A (will be on a facts panel as retinol or retinyl ester/acetate) in the form of 750 mcg RAE per day—especially in the first 60 days after conception. Vitamin A in the form of beta-carotene, however, is okay. Hum Nutrition's Womb Service contains a mix of vitamin A in the form of retinol acetate and beta carotene in levels that are safe for daily intake during pre- and post-pregnancy."

When shopping for a supplement, read the labels carefully and look for any certifications that can tell you it's high-quality vitamin. "In a multivitamin, I recommend looking for 100% daily value for retinol activity equivalents," Martin-Biggers says. "I also strongly recommend exploring the benefits of vitamin A supplements with carotenoids, like lutein and lycopene. The carotenoids may be listed separately from vitamin A on a facts panel."

Take a look at some options below.

Other Multivitamin Options to Shop

Next, This Fatigue-Fighting Solution Might Be Better Than a Cup of Coffee

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

Magnesium is an essential mineral that does a whole lot for the body. Amanda Holtzer, MS, RD, a dietitian at Culina Health, explains that it's a mineral that's crucial for human functioning, and is found in the body and in many different foods. "Magnesium serves as a cofactor in more than 300 enzyme systems that catalyze and regulate biochemical reactions in the body—aka, without magnesium, these reactions cannot happen successfully," Holtzer explains.

"Some of these reactions include protein synthesis (proteins help carry out just about every cell function), blood sugar regulation (super important for everyone, but especially for those with prediabetes or diabetes and those trying to manage their weight), muscle function, blood pressure regulation, bone development, DNA and RNA synthesis (aka the building/repairing of our body's cells), and nerve function."

Some benefits of magnesium include:

Improve Sleep: Magnesium can help calm your mood and ease body tension, which can help you transition to sleep time.

Help with Muscle Function: "Magnesium is a natural mineral present in our bodies, and it is also an electrolyte—a positively charged molecule that is essential for nearly every cell in our body," explains Jennifer Maeng, MS, RD, CDN, LD, CNSC, the founder of Chelsea Nutrition and Twinlab's resident registered dietitian. Most notably, magnesium ensures the healthy function of over 300 known enzyme systems in your body, systems that help with protein synthesis, muscle and nerve function, blood glucose control, blood pressure regulation, and energy production."

Mood Stabilizer: "Magnesium also helps transport calcium and potassium in and out of cells, a process that helps give us nerve impulses, muscle contractions, and a healthy heartbeat," Maeng says. "Because it regulates metabolism related to mental function and mood stabilization, this is why headaches, irritability, and feelings of depression can be symptoms of low levels."

Bone Mineralization: Magnesium is required for the structural development of bone, DNA and RNA synthesis, and the creation of an important antioxidant called glutathione, Maeng says.

Lowers Blood Pressure: Holtzer says getting adequate amounts of magnesium may help to lower blood pressure. It might also lower your risk of cardiovascular disease and improve respiratory function.

Improves Bowel Movements: Magnesium citrate can regulate healthy bowel movements, and alleviate constipation and bloating.

Diabetes Prevention: Enough consumption of magnesium can also help lower the risk of diabetes, Holtzer says.

So from that list above, you can really see that magnesium is a crucial mineral for whole-body health. The good news is you're able to reap some of those benefits through your diet. Magnesium-rich food sources include leafy greens, nuts, seeds, fish, whole grains, legumes, and bananas. If you have a balanced diet, you may be able to get the recommended amount daily. Maeng adds that vitamin D helps increase the absorption of calcium, magnesium, and phosphorous, so regular intake of yogurt, fortified plant milk, and fish can help.

But there are some people who might experience a magnesium deficiency. "The Recommended Dietary Allowance (RDA) of magnesium for adults is 400–420 mg daily in men and is 310–320 mg a day for women, a number that increases to 350–360 mg daily in pregnancy," explains Austin Perlmutter, MD, an author and Senior Director of Science and Clinical Innovation at Big Bold Health. "For context, one ounce of almonds contains 80 mg of magnesium, while a half cup of boiled spinach contains 78 mg. Notably, data from the USDA shows that about half of Americans don't meet their recommended daily intake for magnesium, a number that increases to over two-thirds in adults over age 71."

If you're not getting enough magnesium, that's where supplementation can be helpful. It's important to note, also, that some people can also be more prone to a magnesium deficiency. Perlmutter says that might be the case for people with GI issues or those who are taking GI medications or medications to lower blood pressure. Other factors include taking birth control pills, exercising a lot, being a picky eater, and being older with a decreased appetite.

You can visit your doctor, dietitian, or healthcare professional to talk to them about your supplementation options and if it's necessary. "Supplements can absolutely help maintain good levels of this mineral in your body if you are not able to get it from your diet," Maeng says. "Taking too much magnesium is rare because your kidneys will excrete out any magnesium it does not need. The normal blood serum range for magnesium is 1.6–2.6 mmol/L, and your doctor can test your levels during your annual physical exam. However, the magnesium in your blood only accounts for 1% of your total body magnesium so it isn't always the best indicator of your magnesium status."

If you do find yourself shopping for a supplement, keep in mind that there are different forms of synthesized magnesium. These are some of the ones you'll find:

Magnesium oxide: "Magnesium oxide is the cheapest form of magnesium, and therefore the one you'll likely see most commonly in the grocery store," Holtzer says. "Here's the thing—it has low bioavailability, aka, the body doesn't absorb it well. Nonetheless, it's often used to treat symptoms like heartburn and indigestion." Maeng adds that it can also be used to reduce headache symptoms, and when combined with vitamin B6, it can help treat PMS-related stress and anxiety.

Magnesium citrate: Holtzer says it has a very high bioavailability, which means it's effective because the body is able to absorb it more easily. She adds that many forms of magnesium citrate have a laxative effect and are often used to treat constipation.

Magnesium glycinate: This is a combination of magnesium and glycine. "Glycine functions in the body as an inhibitory neurotransmitter, which means it blocks or prevents chemical messages from being passed along in the brain," Holtzer says. "For this reason, magnesium glycinate is often used for its calming effects, and it is taken to promote sleep health."

When looking at supplement bottles, Maeng suggests looking at the form of magnesium, the quantity in milligrams per pill, and any additional ingredients. And Holtzer recommends looking for labels with NSF International, US Pharmacopeia, Underwriters Laboratory, and Consumer Lab.

Take a look at the best magnesium supplements to consider below.

1. TwinLab Magnesium Caps

2. Pure Encapsulations Magnesium (Citrate)

3. Thorne Magnesium Citramate

4. Pure Encapsulations Magnesium (Glycinate)

5. Nature Made Magnesium Glycinate

6. Moon Juice Magnesi-Om

7. Now Magnesium Caps

8. Garden of Life Magnesium with Pre and Probiotics Gummies

9. Natural Vitality Calm

10. New Chapter Magnesium + Ashwagandha Supplement

11. Life Extension Magnesium Caps

12. Sundown Magnesium Supplement

13. MegaFood Relax + Calm Magnesium Soft Chews

Next: 16 Essential Vitamins Every Woman Needs—and Might Not Be Getting Enough Of

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

You probably know vitamin C as an important nutrient for the body. I know when I think of vitamin C, I think of using it to ward off colds and illness and stay healthy. That's true and then some. "Vitamin C functions as a powerful antioxidant in the body, protecting molecules from damage by free radicals, and is a crucial part of numerous functions in the body, including the synthesis of collagen," explains Jennifer Martin-Biggers, PhD, MS, RDN, VP of scientific affairs and education at Hum Nutrition.

And Jeffrey Bland, PhD, a clinical biochemist, the president of Big Bold Health, and the founder of the Institute for Functional Medicine, adds that vitamin C is also known to protect against cellular injury and is important for immune health.

As for how much vitamin C you should be getting, Martin-Biggers says that research has shown that doses of vitamin C higher than 200mg at a time are not more efficacious as only so much can be used at a time. "The Recommended Dietary Allowance for vitamin C for adults is 90mg for men and 75mg per day for women," she explains. "A clinical study showed that 100mg of vitamin C per day resulted in a significant increase in antioxidant activity and other studies show that higher doses of 180mg or 200mg per day have additional antioxidant free radical protection."

In general, you can get enough vitamin C if you eat a diet high in fresh fruits and vegetables. Some good sources of vitamin C include citrus, bell peppers, strawberries, and cruciferous vegetables. "Unfortunately, the majority of the population does not consume the suggested servings of fruits and vegetables daily and therefore is often not getting optimal amounts of vitamin C for immune health," Bland says.

So if you're not getting enough of the vitamin, you might have to take a supplement. Before taking any new supplement, it's best to consult with your doctor, dietitian, or another healthcare professional who can give you personalized dosage guidelines and other recommendations. "I recommend regular intake of vitamin C for immunity and skin benefits," Martin-Biggers says. "Regular use of vitamin C supplements has been shown to slightly shorten the duration of the common cold, but will not reduce the risk of catching a cold in the first place. Vitamin C stimulates fibroblasts that generate collagen and also provides additional skin benefits due to its antioxidant functions which help protect from oxidative stress."

When shopping for a supplement, the main form of vitamin C that is used in dietary supplements is ascorbic acid (and it's also the form found in food), Martin-Biggers says. They can come in a variety of different forms, like capsules, chewable tablets, gummies, powders, liquids, and spray. What you choose depends on what your doctor recommends and also what type you prefer. For example, if you have trouble with pills, you can try a gummy or a liquid supplement.

Take a look at some of the best vitamin C supplements below.

1. Now Vitamin C-1000

2. Hum Nutrition Boost Sweet Boost

3. Thorne Research Vitamin C With Flavonoids

4. Solgar Vitamin C 1000 Mg

5. Emergenc-C 1000mg Vitamin C Powder

6. The Nue Co. Immunity

7. MaryRuth's Megadose Vitamin C Liposomal

8. Airborne 1000mg Vitamin C Chewable Tablets

9. Nature Made Vitamin C 500 mg

10. Garden of Life Vitamin Code Raw Vitamin C

11. Sports Research Vitamin C 1000mg

12. Nature's Way Vitamin C 1000 mg with Bioflavonoids

13. LivOn Laboratories Lypo-Spheric Vitamin C

14. Pure Encapsulations Essential-C & Flavonoids

15. Sundown Vitamin C Gummies

16. Garden of Life MyKind Organics Vitamin C Organic Spray

Next: 16 Essential Vitamins Every Woman Needs—and Might Not Be Getting Enough Of

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

I don't want to speak for the collective here, but can we all agree that finding confidence in yourself is a process? I know there are probably some people out there who were just born with built-in confidence, but for many of us, it's something we have to grow and cultivate it. And there can be ups and downs. Speaking for myself, I have moments of ultra confidence and high self-esteem, but then there are some times when my sense of self is tested.

I'm always trying to work on my confidence and being proud of and comfortable with who I am. It's definitely not easy, and I'm not fully there yet, but I know that I'm getting there. And honestly, I think getting older really helps. Now that I'm in my 30s and have had some life experience under my belt, I feel way more sure of myself than I did in my 20s. I know everyone's journey to feeling confident in themselves is not the same, but I thought there must be some advice that could be universal and beneficial to just about anyone. So for this story, I chatted with a handful of therapists to get their thoughts on all things confidence and self-esteem.

First, I think it helps to get to the bottom of the meaning of both of those concepts, so I asked them for the definition of confidence and self-esteem. "Confidence and self-esteem are connected and equally important but are defined differently," says Rachel King Neporent, LCSW, a psychotherapist with Frame Therapy. "Confidence refers to the belief in oneself and one's abilities. Self-esteem more specifically refers to how we appreciate and value ourselves. High self-esteem means you both appreciate and value yourself and demonstrate this in words, behaviors, relationships, etc."

Jordan A. Madison, LCMFT, creator of Therapy Is My JAM, says it's essential that you cultivate confidence for yourself because you're the only constant source of this. "Other external things that can provide confidence can be fleeting, but having confidence instilled in yourself lasts after other external messages fade or change," she adds. Cultivating high esteem is important, too. Jamie Goldstein, PsyD, clinical psychologist and therapy experience lead at Coa, says a high appraisal of your value is important because this appraisal of our worth is part of what drives us—what we think, feel, say, and do. Understanding the root of what drives us helps us move through our lives intentionally.

It's all about getting to know yourself better, too. "It is important to understand yourself, your strengths and weaknesses, and your view of yourself, as your core beliefs about yourself dictate how you interact with others and how others view you," says Angeleena May, LMHC, executive director for AMFM Healthcare. "Positive and aligned self-believes are associated with decreased hopelessness, depression, and anxiety."

There can be misconceptions about confidence. For instance, sometimes people can get expressing confidence confused with being "self-centered" or "self-absorbed." That doesn't have to be the case. In fact, May says that a presentation of arrogance typically is more accurately motivated by an insecure self-image. "Having confidence doesn't have to mean being arrogant or full of yourself," Madison says. "It can be difficult to have self-confidence when society provides daily messages, especially to women, about their worth being tied to their beauty or other external factors."

Many women can feel a little reluctant about being proud of their accomplishments or talents. That might be because many of them were taught to not be boastful or draw too much attention to themselves. But we can and should be proud of who we are—and not apologize for it. "As women, we shouldn't fear being boastful in situations where we rightfully deserve credit or attention, like for a good idea at work, for example," says Kristin Wilson MA, LPC, CCTP, RYT, chief experience officer at Newport Healthcare. "Taking pride in our accomplishments and celebrating them is perfectly acceptable and, in fact, in my experience, should be done more often."

Goldstein says another misconception is that confidence is often treated like folklore—that it's a mysterious thing that you can only find by going on some "quest." She says confidence isn't about making people go "ohh and ahh" every time you enter a room. "Self-esteem is far subtler than that. Like breathing. We are breathing whether we are aware of it or not," Goldstein explains. "We also know that when we become aware of our breathing, we are able to lower anxiety, relieve pain, and better navigate difficult emotions. Confidence is similar. Confidence lives somewhere in each of us and acts as a subtle driving force. Even when we aren't aware of it. The more aware of its presence we become, the better we are able to show up and respond to our current experiences."

And of course, there are a lot of things that can mess with your confidence and self-esteem. The experiences we have are a factor. "Low self-esteem and self-doubt stem from past experiences where we felt less than or incapable," Neporent says. "From comments on the playground to grades in school to hookup culture in college or expectations in a work environment, there are constant ways in which you may experience rejection, unkindness, and criticism. These experiences contribute to lower self-esteem and self-doubt. Criticism (within a family system, school or religious systems, friendships, and romantic relationships) contributes exponentially to low self-esteem. Self-doubt is often related to expectations both from others as well as ourselves."

May says other situations that could affect your confidence and self-esteem include insecure attachment at a young age (which creates an unhealthy reliance on others' view of self); experiencing trauma during a vital socio-emotionally developmental stage; unhealthy relationships; and severe bullying. The media and social media can be to blame, too—which makes a lot of sense when you take into account the "perfect" lives and filtered photos people post on those platforms.

Additionally, a lot of our self-doubt can be traced back to our relationships with our parents and those who brought us up. "Self-doubting practices tend to emerge and become ingrained within our earliest relationships—the one we have with our parents and caregivers," Goldstein says. "Research tells us that children learn from watching the adults in their lives. When those adults worry often, speak ill of themselves, and/or struggle with their own self-doubt, their children learn to question themselves as well. Caregivers are our first cue to whether or not we can trust, take reasonable risks, and have value."

We also can't ignore the fact that racism, sexism, heterosexism, and more can negatively impact self-esteem. "If you are not seeing folks who are similar to you represented and valued in the larger society, you are regularly receiving the message that you are not of value (or not as highly valued as someone else)," Goldstein says. "These messages can sometimes become internalized, meaning that they are now messages you tell yourself as opposed to hearing them only externally."

As to how she helps her clients work through this, Madison says, "There are so many structural ways that gender and race coincide to impact one's confidence. Since it is structural and bigger than one person can change, the biggest thing I do is call out these societal issues, ask clients if they feel impacted by it, and validate their emotions."

So what else can you do to work on building your confidence and self-esteem? The experts shared their best tips below.

1. Practice Patience

Give yourself time because finding newfound confidence will probably not happen overnight. "It took years to learn to doubt yourself; it will take time to unlearn the doubt and carve a new neural pathway of confidence," Goldstein says.

2. Be Kind to Yourself

May encourages this, saying, "Imagine you became friends with yourself; what qualities would you appreciate?"

3. Identify Your Values

"Identify your values, and live by those values. Living by our values (what we care about) increases confidence and self-esteem," Neporent says.

4. Create a List of Your Accomplishments

Hype yourself up by making a list of things you're proud of—accomplishments, qualities that make you unique, etc. It can be a mental list or one that's written down—whatever works best for you but don't forget to go back to it often.

5. Journal

"Use journaling to build an understanding of your goodness! Write about your successes, what you are doing well, and what you like about yourself," Neporent says. And Wilson suggests starting with prompts that encourage positivity.

6. Use Affirmations

"The way you speak to yourself matters. Talk to yourself as you would to a friend," Neporent says. "For example, 'I accept myself exactly as I am. I am allowed to make mistakes. I am doing the best I can.'"

Madison recommends writing them down on sticky notes and placing them near a mirror so you can see them every day and recite them.

7. Spend Time With People Who Support You

"Spend time with people who empower you, who make you feel more confident, who make you feel like you. Our communities contribute greatly to how we feel about ourselves," Neporent says.

And May suggests also surrounding yourself with confident people: "People with low-self esteem may project their feelings of inadequacy on you. However, other confident individuals will reinforce your strengths."

8. Befriend the Critic

Yes, you read that right. "The doubt, the negative self-talk, it came about to serve you in some way, shape, or form," Goldstein says. "When we befriend the critic we can practice compassion for it. Most of our inner critics form in order to protect us from something."

9. Ask for Positive Feedback

"Typically when we ask someone for feedback, we want to know what's not going well so that we can improve," Goldstein says. "However, it's just as important to know what is going well so we can continue to acknowledge and lean into our strengths."

10. Don't Rely on External Validation

Yes, it's important to ask for positive feedback, but it's equally important to not rely on it solely. "Don't rely on external validation from others but rather evaluate your intent and effort and recognize yourself," says May.

11. Do Something You're Good At

"Do something you're good at and celebrate your skills, like painting, gardening, cooking, or participating in a group sport," Wilson suggests.

12. Celebrate Your Wins

Be proud of yourself for even the littlest things. "If you wait around for only the big ones, you'll only celebrate a couple of times a year," Goldstein says.

Wilson also recommends creating a to-do list every day and checking things off to feel a sense of accomplishment.

13. Learn Something New

Wilson suggests learning something new to feel accomplished, such as taking a class or trying a new workout or recipe.

14. Take Care of Yourself

"Make time for yourself, for quiet time, for rest, for time doing something you love," Neporent says. "Remember how we treat ourselves quite literally shows us how we feel about ourselves. Take yourself on a date, go to the farmers market, and/or go to bed early."

Wilson adds the idea of "healthy in, healthy out," which means proper nutrition, sleep, exercise, and self-care rituals (like meditation or yoga). "These are the basis for feeling good about yourself," she says.

15. Spend as Much Time With the Positive as You Do With the Negative

It's easy to focus on just the negative and dwell on it. But Goldstein recommends spending time on the positives, too. "We spend so much time ruminating over what didn't go well. What if you put just as much time into ruminating over what did?" she says.

Next, 27 of the Most Successful Women in Fashion and Beauty Share Confidence Tips

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

For optimal health and well-being, it's helpful to keep in mind the vitamins and nutrients you need every day that help your body function properly. And while the types of vitamins and nutrients everyone needs are generally the same across the board, there are specific ones that certain people need more, and that can depend on things like your health history or gender. It's important to note that everybody is different, so it helps to discuss with your own healthcare provider your specific needs.

Women, in general, though, do require certain nutrients more than men. There are a number of essential supplements for women that should be considered. Jennifer Martin-Biggers, PhD, MS, RDN, VP of scientific affairs and education at Hum Nutrition, says that women generally need slightly less fiber and protein than men.

"It is suggested that women follow an eating routine with adequate amounts of carbohydrates, protein, and fat for overall health and well-being," Valerie Agyeman, RD, a dietitian and the host of The Flourish Heights podcast, says. "Women also need higher amounts of nutrients like folic acid, calcium, and iron to support their bodies and reproductive function. Overall, following a nutrient-dense eating routine may help you meet your nutrient needs. For individuals following a vegan diet or who have several allergies, food intolerances, or specific dietary needs, it is recommended to see a registered dietitian for nutritional guidance."

Age can also play a factor in what vitamins and nutrients you need. "It is important to shift our nutrition and supplementation throughout our lifespan," Jessie Lucking, a health coach at Parsley Health, says. "Nutritional needs are ever-evolving, and women, in particular, can be affected by this in a variety of contexts such as supporting our menstrual cycle, birth control, pregnancy and postpartum, breastfeeding, and peri- and post-menopause. As menopause approaches, falling estrogen levels can increase the risk of different types of deficiency. This should be addressed on an individual level as well as more generalized age-related support considerations for bone health, oxidative stress, inflammation, and disease prevention."

As you get older, you might need more B12, calcium, and vitamin D due to a change in the ability to absorb certain nutrients and hormone level changes, Jennifer Maeng, MS, RD, CDN, LD, CNSC, the founder of Chelsea Nutrition and Twinlab's resident registered dietitian explains. "The food-cobalamin malabsorption syndrome is due to decreased ability to absorb food-based B12 with age," she adds. "Similarly, aging reduces vitamin D production in skin and decreases estrogen production, which then leads to calcium deficiency."

So how can you get all of these vitamins and nutrients? Well, ideally, you'd be able to consume them through a balanced diet, but sometimes you might need a bit of extra help through supplementation. "Ideally, we would be able to maintain optimal nutrient levels through diet alone, but unfortunately, due to the state of our agricultural system and diminished soil quality and the impaired digestion and absorption that many women experience, this is not a reliable certainty," Lucking says.

If you find you're having trouble maintaining the recommended nutrient levels, it's important to chat with your doctor or a healthcare professional before you stock up on supplements. That way, they can order tests and evaluate your specific needs to create a personalized plan for you. "It is also very important to further investigate the root cause of a nutrient deficiency, beyond replenishing with a supplement, as the deficiency will likely return after supplementation ceases if the root cause is not corrected," Lucking adds.

The experts shared the essential vitamins and nutrients women need below.

1. Multivitamins

Lucking recommends taking a multivitamin to address the wide range of potential deficiencies. "When selecting any supplement, it is preferable to look for pharmaceutical-grade quality with minimal additives," she advises.

2. Folate

"Folate is especially important for women of childbearing age," Agyeman says. "Adequate folate before and after pregnancy helps reduce the risk of birth defects in the baby's spinal cords and brains. The CDC recommends women who could become pregnant get 400 micrograms (400 mcg) every day. You can increase your intake by adding leafy green vegetables, nuts, beans, and enriched grains. If you are not able to meet your folate requirements through your diet, a supplement with folic acid will be necessary."

Folate has been linked to improved hormonal balance and enhanced menstrual cycle function, Maeng adds. "Folate also plays important roles in mood (it helps to regulate neurotransmitter production), in inflammation (it plays a role in the production of glutathione, the master antioxidant), and in heart disease risk (it's important for lowering homocysteine, a marker associated with cardiovascular risk)," explains Erin Skinner, RDN, a functional medicine dietitian nutritionist. "Heart disease is actually the number one cause of death among women, so folate should be a focus area."

3. Vitamin B12

Maeng says the need for vitamin B12 increases during pregnancy and lactation, but even if you are not pregnant or lactating, you should pay attention to your B12 levels, as the ability to absorb it decreases with age. "B12 is important for the normal functions of our nerves and for the formation of red blood cells and DNA synthesis," she explains. "B12 also plays an important role in synthesizing and metabolizing serotonin, aka the happy hormone responsible for regulating your mood. B12 can be found in animal protein such as beef, chicken, eggs, dairy, fish, shellfish, and fortified food products such as breakfast cereals."

And B vitamins in general are important for optimizing energy levels, enhancing muscle tone, improving heart health, and facilitating hormone and cholesterol production. Other sources of B vitamins include dark leafy greens, spinach, broccoli, brown rice, nuts and seeds, mushrooms, and avocado.

4. Iron

"Iron is often a necessary supplement for women due to blood loss during the menstrual cycle, whereas men do not experience a similar blood loss unless they are donating blood regularly or suffer other medical conditions that might cause blood loss and decrease their iron stores," Lucking says. And low levels of iron can lead to iron-deficiency anemia, Agyeman adds. Heavy periods, pregnancy, breastfeeding, and a vegetarian or vegan diet can be risk factors for anemia. A lack of iron can lead to symptoms like shortness of breath, weakness, fatigue, lightheadedness, chest pain, a fast heartbeat, headaches, cold hands and feet, and brittle nails.

There are two forms of iron: heme and non-heme. Heme iron can be found in animal products, like shellfish and red meat. Non-heme iron can be found in whole grains, legumes, dark chocolate, spinach, potatoes, nuts, and seeds. "Women lose iron each month, so that makes it hard to keep up," says Skinner. "Low iron status is common, especially since many women avoid forms of highly absorbable heme iron (iron from animal proteins)." So you might have to supplement if you are unable to consume heme iron.

5. Calcium

You need the mineral calcium for bone health, which is especially important for women. "Bone disorders are more prevalent in women than in men," Agyeman says. "This is why calcium is such a key nutrient for women. If your calcium levels aren't enough, your body will remove it from your bones, leaving them weak and brittle and putting you at higher risk for bone conditions such as osteoporosis. Unfortunately, it's very common in women who have reached menopause because estrogen levels start to decline, resulting in some bone loss. Some calcium-rich foods include yogurt, cheese, sardines, chia seeds, and broccoli."

6. Vitamin D

A lot of people can have a tough time getting enough vitamin D. "Vitamin D deficiency has been associated with insulin resistance, obesity, diabetes, and cardiovascular disease," Maeng says. "Vitamin D is especially important for women aged 30-plus. That is because estrogen increases the activity of the enzyme responsible for activating vitamin D. Therefore, when estrogen levels decline during the menopausal transition, it could lead to vitamin D deficiency and exhibit symptoms such as fatigue, muscle weakness, and even depression." Agyeman adds that people with dark skin pigmentation are at greater risk for a vitamin D deficiency because the higher presence of melanin can reduce the body's ability to produce vitamin D.

The body naturally produces vitamin D in response to the skin's exposure to sunlight, and you can also get vitamin D through foods like fatty fish, eggs, and fortified foods.

7. Vitamin E

"Too much estrogen in your body is inflammatory and can increase your stress hormone cortisol," Maeng says. "And vitamin E doesn't lower your estrogen levels but helps reduce the negative effects of high estrogen levels. Vitamin E has been linked to a longer luteal phase and improved corpus luteum, which is the final stage in the life cycle of the ovarian follicle."

It also offers free radical protection, improves the immune system, and prevents blood clots. You can get vitamin E through foods such as sunflower seeds, pumpkin, red peppers, asparagus, avocados, collard greens, spinach, almonds, and mangoes, Lucking says.

8. Vitamin C

"Vitamin C is key to support our skin and immunity as we age due to its antioxidant functions," Martin-Biggers says. "While we usually think of citrus fruits as being high in vitamin C, vegetables are also high in vitamin C—red bell pepper is one of the best food sources."

9. Vitamin A

Lucking says vitamin A is important for protecting our eyesight, facilitating the production of our white blood cells to support our immune system, preventing acne, contributing to bone health, and improving egg quality and development from a reproductive perspective. You can get vitamin A from food sources like kale, spinach, broccoli, carrots, sweet potatoes, pumpkin, winter and summer squash, tomatoes, red bell peppers, cantaloupe, mango, beef liver, and eggs.

10. Magnesium

"Every single cell in your body contains magnesium and needs it to function properly," Agyeman says. "Most of it is found in the bone and is involved in more than 600 reactions in your body. It has been shown to alleviate symptoms of premenstrual syndrome (PMS), like boosting mood and relieving cramps. It also may help ease pain with migraines and support cardiovascular health. Magnesium can be found as supplements or in food like dark leafy greens, chia seeds, nuts, and dark chocolate."

Maeng adds that women who are on birth control pills (that includes progestin and estrogen) can experience vitamin B12, zinc, and magnesium deficiencies.

11. Omega-3

Omega-3 fatty acids are essential for the reduction of inflammation, promotion of healthy hormone production, regulation of blood clotting, lowering of blood pressure and heart rate, improving blood vessel function, and lowering and maintaining healthy triglyceride levels, Lucking explains. You can find omega-3 fatty acids in foods like fish, shellfish, nuts, flaxseeds, flaxseed oil, and seaweed.

12. Zinc

Lucking says that zinc is a trace mineral that is necessary for almost 100 enzymes to carry out vital bodily reactions. "It is a major factor in the creation of DNA, cell growth, protein formation, healing, and healthy immune system function," she says. "Zinc is most predominantly available in shellfish like oysters, crab, and lobster; beef and poultry; legumes, nuts, and seeds."

13. Selenium

Selenium is an essential trace mineral that supports enzymes and proteins (called selenoproteins) that help make DNA and provide protection from cell damage and infection, Lucking says. The proteins are involved in reproduction and the metabolism of thyroid hormones, too. Food sources of selenium include Brazil nuts, fish, shellfish, beef, turkey, chicken, beans, and lentils.

14. Probiotics

"Probiotics are key for optimal digestive health, and certain strains have been shown to support skin and vaginal health, as well as mood and stress relief," Martin-Biggers says. "The connections between our gut health and the good bacteria that live there to our physical and mental health continue to emerge in research. Probiotics are naturally occurring in fermented foods, like yogurt and kefir, but supplements for targeted benefits are also helpful."

15. Fiber

This key nutrient helps with regularity and digestion. Biggers-Martin adds that foods high in fiber have also been shown to help support heart health and are typically high in other nutrients like B vitamins. Some food sources that contain fiber include beans, whole grains, berries, brussels sprouts, and chia seeds.

16. Collagen

"Collagen is important to support skin health as we get older," Martin-Biggers says. "Collagen and elastin fibers in skin degrade as we age. Hence it is an important part of skin health, firmness, and elasticity. Certain types of collagen peptides are also important for joint health."

Next, These 18 Supplements Will Make Your Hair Thicken Crazy-Fast

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

In the age of social media, it can be hard to focus on one thing for longer than a few minutes (for some of us, that may even be seconds.) Think about how fast you refresh your Instagram feed or scroll through TikTok… I know, scary. With that said, this lack of focus can permeate other aspects of our lives such as important work meetings, daily conversations, and everyday tasks. You may not even realize you're losing focus, but when you do it's too late and you've missed important messages or notes.

If that sounds familiar, not all hope is lost. While you could try a focus supplement, that isn't the only helpful method. We've tapped a few therapists to get some tips on how to improve focus that you can implement into your daily life. From putting your phone away to creating the ultimate to-do list, keep reading to find out how to improve focus with a little bit of practice and consistency.

1. Plan Your Breaks

When trying to get anything done, setting up breaks is important, but it can have a significant effect on overall focus. "When we're trying to focus, but are prone to distractions, knowing you have a planned break to give in to those distractions can be very helpful," says Lauren Melzer, Ed.D. CHES. "Reward yourself with it instead of trying to steer clear completely. For example, for every hour that you are completely into your work, you'll get 15 minutes to zone out or do whatever you'd like."

2. Don't Multitask

You may think you're being more productive if you're multitasking, but it's actually hindering your focus. "Very few of us can successfully work on multiple things at the same time. What's actually happening is we're splitting our focus across the board," says Rachel Miller, LMFT and founder of Hold The Vision Therapy. "Instead, try time blocking. Pick specific times or chunks of time when you want to work on a specific task, and stay on it until your scheduled break or it's time to move on to something else."

3. Put Away Distractions

This one is easier said than done, but it'll help improve your focus tenfold if you stick to it. "As much as we like to think of ourselves as great multi-taskers, there is a lot of relief we can find if we allow ourselves to tune into fewer things at a time and be present with what's in front of us," says Madeline Lucas, LCSW, therapist and clinical content manager at Real. "Ask yourself what you need in your space to remain in the moment. Maybe you set your phone on 'Do Not Disturb,' light a candle, or play some gentle focus music."

4. Practice Mindfulness

You've probably heard of mindfulness, but how often do you actually take the time to get in tune with yourself and the present moment? It can be difficult, but the end result can be rewarding, especially when it comes to improving focus.

"Building your mindfulness muscle takes time. I recommend non-judgmentally noticing when your attention has drifted. With practice, you can improve your ability to notice, name, and redirect your focus to the task at hand," says Lucas.

5. Ground Yourself

Lucas notes that research has shown that taking even very short breaks while staying in your space can return you to concentration.

Miller suggests engaging the senses to ground yourself. "Using a sensory grounding item like smell, taste, or sound can keep you present," she says. "Citrus smells and flavors are particularly invigorating, though a cold glass of water or a quick crunchy snack can work just as well for some people."

6. Repeat Things Back

You might recall your waiter repeating your order before they put it in and there's a reason for that. The act of repeating things back can help improve your focus says Alexandra Gil, PsyD, NCSP.

For example, if someone asked you to go get something, you would simply repeat it back even if as a question (i.e., someone asks you to go get groceries and bring carrots, potatoes, and napkins and you say, "Alright, so I'm getting carrots, potatoes, and napkins, right?")

7. Get a Good Night's Sleep

"Sleep is very important for helping us focus as our brain needs rest in order to perform better," says Gil. "Researchers have actually found a positive correlation between less sleep leading to decreased concentration and focus."

8. Use White Noise

Depending on the person, you may benefit from white noise rather than complete silence when trying to focus. "As much as people may say that a loud environment contributes to a struggle with focus, it may also be difficult for some others in an environment that is too quiet," says Gil. "Now, this doesn't mean one should turn on their favorite song or go somewhere that is chatty if they prefer less quiet environments. On the other hand, white noise has been linked to a better ability to focus."

9. Go to Therapy

Sometimes mental health issues like anxiety and depression can make it more difficult to focus. One way to work on that is to go to therapy to develop healthy coping mechanisms. "Engaging in therapy to minimize those symptoms would work in unison to improve focus and concentration," says Gil.

10. Don't Look at Your Phone in the Morning

It might be tempting to look at your phone in the morning, but try to refrain if you can. "When we check news notifications, texts, social media, or email, we begin our day with a burst of dopamine—the feel-good chemical we experience when something is new or exciting," says Kate Nichols, LCSW, a psychotherapist practicing virtually in New Jersey and who specializes in working with creatives. "Our brain continues to crave that dopamine, setting us up for a 'dopamine chase' throughout the day. This is where that urge to mindlessly 'check" your phone without even thinking about it comes from, which can be a huge interference when trying to focus."

11. Create a Hierarchical To-Do List

"By categorizing tasks into red (top priority—must be completed), yellow (medium priority—ideally can be completed), and green (low priority—it's okay if it's not completed right now), you can stay focused on the most urgent tasks without being distracted by the rest of the items on your list," says Laura Sgro, LCSW, who focuses on inclusive and compassionate wellness.

12. Move Your Body

It's time to get up and get moving. Not only will it get your blood flowing, but it can also help improve focus. "Simply releasing some of your excess energy with things like jumping jacks, a quick jog up and down a flight of stairs, or a good stretch can be enough to come back and focus on the task you need to complete," Miller says.

Next, How the Founder and CEO of Create & Cultivate Starts a Productive Workday

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

It seems that nowadays when I talk to friends, a lack of energy is a big problem for a lot of them. Some say they think they get enough sleep but still feel so depleted during the day. Others can't go without multiple cups of coffee. And some just feel constantly fatigued. For me, I've just become used to continuously yawning throughout the day. You might also relate to any (or all) of the above.

But it got me thinking, why should we have to put up with low energy, and are there any changes that can be made to make things better? What are some ways to increase energy? Well, it turns out there are a couple of things you can try, and they don't involve upping your caffeine intake. Think a whole-body approach. But it's important to note that everybody is different—so what might help boost your energy levels might not work for someone else and vice versa.

"Sleep, diet, and lifestyle play the hugest role in energy!" says Carolyn Brown, MS, RD, co-founder of Indigo Wellness Group. "Often, people think of energy as what they get from coffee in the morning. But real energy comes from when our body is in balance. Clients are always blown away at how different they can feel in just a week or two of making food and hydration upgrades and getting on a consistent sleep schedule."

What Zaps Your Energy?

It can be helpful to know about the common energy "zappers" so you can be mindful of them. What drains your energy can vary, but there are some common ones that you might even recognize. Jeffrey Bland, Ph.D., a clinical biochemist, the president of Big Bold Health, and the founder of the Institute for Functional Medicine, says there are five things that are at the top of the list of "energy drainers": too much stress; poor sleep quality; high-calorie, low-nutritional-quality diets; disturbed digestive function; inadequate intake of B vitamins and minerals (including iron, zinc, magnesium, and potassium).

Movement can also be a factor when it comes to your energy levels. "Are you getting an amount of movement that's optimal for you? Overtraining especially can leave us feeling depleted and run-down," says Jaclyn Tolentino, DO, a senior doctor at Parsley Health. "On the other hand, lack of movement doesn't provide those key endorphins that support energy."

Ways to Increase Energy

Once you figure out what may be zapping your energy, you can start to make a game plan. It may take some time to get back on track and feel and see the changes, but it starts with just that—making some changes to your regular routine. "I often tell my patients, 'You can't pour from an empty cup,'" says Tolentino. "Overextending ourselves without allowing for proper self-care—like taking the time to get restful sleep, adequate nourishment, effective stress management—can take a major toll on our own unique perception of our energy level."

The experts shared some ways that you can make adjustments to your life to boost your energy levels—this isn't an exhaustive list, but you can start here. And you'll want to chat with your doctor or another healthcare professional about your options as well since they know your health history and can make specific recommendations.

But it's all about creating a personal plan that works for you. "Managing a high-energy lifestyle requires focus on a personal plan," Bland says. "It doesn't happen without conscious intention. In the absence of a plan, the pressures of daily life can rob us of our energy. People who have successfully enjoyed a long-term, high-energy lifestyle for themselves have invested themselves in the management of their personal lifestyle plan with adequate rest, exercise, proper eating, social connections that build energy, commitment to practicing proper sleep habits, and prioritization of activities to build resilience and stamina."

1. Improve Your Sleep Hygiene

"Resetting your sleep routine may be beneficial to getting quality sleep that can improve your energy levels," says Kim Rose, RDN, CDCES, CNSC. "For example, if you have a hard time falling asleep, try limiting exposure to blue light from electronic devices before bed. Additionally, set the stage for a good night's rest by not bringing work to bed; setting the thermostat so you're not too hot nor too cold; sleeping on a comfortable bed; and using earplugs at night."

Sleep hygiene also includes getting yourself on a sleep schedule, Brown says. So in addition to limiting your blue-light exposure before bed, you'll want to try to get up around the same time every morning.

2. Take Inventory

Before making any diet or lifestyle changes, Tolentino recommends taking inventory and asking yourself some questions. That includes paying attention to how you feel after your meals or workouts. Do you feel energized or exhausted? You can also ask yourself if you're hungry 30 minutes after eating or experiencing a hard crash—those can be indications you might need to change up your diet. "Examining how we feel after we move or nourish our bodies can help us to fine-tune our routine—maybe your diet needs some adjustments. Maybe the time of day you're working out isn't optimal for your particular lifestyle," she says. "Taking an inventory can help us determine what's working and what's not."

3. Take a Look at What You Eat

Take a look at your eating habits and at what you're eating. "Are you eating enough to fuel your activity level? Even a very carefully planned diet won't be enough to power you through an eventful day if you're not getting enough food that’s rich in nutrients to fuel your daily activities," Tolentino says. "Are you eating the types of foods that can provide you with continuous, stable energy—foods that can help you avoid the dreaded 'afternoon crash'? Personal diets may vary, but generally, we're looking for foods high in healthy fats, lean proteins, whole grain, and plenty of fiber."

Make sure you're adding in those leafy greens—Brown suggests getting them and other veggies in at least two times a day. "Veggies are full of energy vitamins and minerals," she says. "If you're traveling or in a busy season of life, I love an organic greens powder to supplement your meals with extra energy nutrients."

You'll also want to be on an eating schedule that is optimized for energy. "Are you eating at the appropriate times? This can vary widely depending on your lifestyle, but often, we're looking for consistency," Tolentino explains. "Are you eating at similar times every day? Are those times functioning synergistically with the time you typically wake up, start your daily routine, exercise, go to sleep, etc.?"

And be careful with those sodas and energy drinks that are supposed to perk you up. "The amount of sugar in these beverages gives you a temporary high then leaves you drained," Rose says. "For this reason, one should limit their reliance on these types of beverages for energy."

4. Drink More Water

Brown suggests having a "wake-up water," which is drinking 16 ounces of water the very first thing in the morning. "Hydration is a huge part of energy and often the missing link for people," she says.

5. Avoid Certain Foods

"Avoid fatty, greasy meals right before bed. These meals may cause heartburn and interfere with your rest," Rose says. "And limit fluids at least two hours before bed so you don't wake up in the middle of the night to urinate."

6. Try Adding Supplements

There are some herbs and supplements that can boost your energy levels, but you'll want to check with your doctor first before adding anything new to your routine. That being said, Tolentino says that some supplements she discusses with her patients include vitamin D, which plays an important role in immune and bone health, hormone regulation, and mood and which we often don't get enough of through diet alone; vitamin B12, which is important to maintaining healthy nerve tissue and red blood cell production and a deficiency in it could lead to symptoms like fatigue; and vitamin C, which is a powerful antioxidant that is known for its ability to support the immune system while fueling our cells with energy.

As for herbs and adaptogens, some that can help on the energy front include Rhodiola, cordyceps, ginseng, maca, licorice, ashwagandha, turmeric, and astragalus. "Does a morning smoothie jump-start your energy for the day ahead? Try adding some Himalayan Tartary Buckwheat (HTB) to your routine and see what happens!" Bland suggests. "HTB is a special type of buckwheat that originated thousands of years ago in the rugged and mountainous terrain of Asia. It almost completely disappeared from the Western diet, but now it's comeback time. Simply put, HTB is redefining 'superfood.' It's packed with a unique portfolio of immune-active phytonutrients, plus it’s rich in protein, prebiotic fiber, and key vitamins and minerals."

7. Get Outside

"Sunshine is so important for natural energy, and ideally, getting this in in the morning is incredibly helpful," Brown says. She recommends getting at least 10 to 15 minutes in the sun and as close to when you wake up as possible. Just don't forget the sunscreen! And for a bigger reset, get out to a park, the beach, or the mountains.

8. Get Moving

Incorporating movement into your day will help, too. "This doesn't have to look like an intense boot camp or spin class—although, getting your heart pumping and expending energy does give a quick energy boost!" Brown says. "But even gentle movement like a walk, dancing or shaking it out to one song, or a quick yoga flow can increase energy too."

9. Improve Your Posture

"Standing up straight increases blood flow and oxygenation to your whole body, while being slumped over a computer screen cuts off deep breaths and blood flow!" Brown says. "If you are slumped over your computer most of the day, try taking walking or standing calls. I have all of my clients take me for a walk."

10. Be Aware of Stressors

Stress can zap your energy, so it's helpful to know what can trigger it. You might not be able to get rid of all the stress in your life, but at least you might be able to alleviate some of it. Tolentino suggests starting with awareness and asking yourself what aspects of your life are major stress triggers and think about how you can more effectively manage them.

11. Develop Some Strategies to Cope With Stress

Once you figure out your stressors and what causes them, you can put into action some coping mechanisms and strategies. "What mind-body strategies can we use to mitigate some of those stressors?" Tolentino says. "The best tools are going to be things you can utilize consistently and easily incorporate into your life—whether that's some type of movement, breathing exercises, or regular meditation practice. The best strategies are things you can utilize consistently—if meditation isn't working for you, and you're having a hard time incorporating it into your daily routine, maybe it's not the right intervention for you. Maybe you need something active—like a reflective five- or 10-minute walk or a break to engage in some type of deliberate movements like yoga or Qi Gong. You have to personalize this to your particular lifestyle, your needs, and what feels nourishing to you."

You'll also want to delegate things if you can and set some boundaries. "Setting boundaries frees you of unrealistic expectations that can threaten your mental wellness," Rose says. "Seeking the help of a mental health expert can equip you with coping skills and strategies you need to adapt in everyday situations."

12. Turn Off Social Media

"Take a social media break. When we're not at our best, comparing ourselves to what we see online can only make things feel more depleted," Brown says. "Turn off the phone whenever you can—it is so freeing!"

Next, 10 Things That Can Mess With Your Sleep—and What to Do About It

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

Think about the time you made a fort out of chairs and sheets as a kid and pretended you were camping—that's an example of a time you were creative. Children are credited with having a large imagination where almost anything is possible and that is largely in part due to creativity. As we age, it's easy to say, "I'm not creative," when tasked with drawing or coming up with new ideas because we haven't given ourselves the chance to flex that "muscle" in a very long time. The mundane routine of a 9 to 5 can sometimes suck the creative juices and ideas out of us. Think about it—when was the last time you channeled your inner child, used your imagination, and came up with a new creative idea? It's probably been a couple of years or maybe even over a decade. If you're reading this story, then you're probably interested in learning how to increase creativity.

With that said, just because you aren't a child anymore doesn't mean all hope is lost. Anyone can get those creative juices flowing with a little bit of guidance and effort. Plus, the benefits of creativity can help you in your daily life.

"Creativity increases your ability to be open-minded and flexible. When you are creating, you're seeking new connections or ways of doing things that encourage activity between new parts of the brain. This can have benefits for your mental health and issues like depression, anxiety, and trauma because it pulls you out of rigid ways of thinking and encourages new perspectives and experiences," says Kate Nichols, LSW who specializes in working with creatives and using creative expression in therapy. "This can also help us to relate to others in a more effective way, as we’re more likely to be curious and open-minded as opposed to reserved and closed off."

Without further ado, here are some therapist-approved ways to increase creativity that anyone can do regardless of age.

1. Start Small

To increase creativity, it is the small changes over time that make a huge difference. As the popular phrase goes, "Slow and steady wins the race."

"Change something up. It can be something as small as starting on the opposite side of where you usually brush your teeth or driving a new route to work, school, or the grocery store," says Nichols. "When you make a change to one of these patterns, you create new connections between synapses in your brain, increasing flexibility and openness. Making a change like this can open your mind to seeing new connections in other areas, boosting creativity."

2. Spend Time Outside

Yes, you read that right—get outside. Take a step away from your computer, desk, or cubicle and go bask in nature. Whether that’s a walk around the neighborhood or a quick trip to a local park, spending time outside can do the trick. It doesn't have to be for a long time, just a little bit will do.

"Getting fresh air, even if it's just a walk around the block, can help lift your mood and get you in the right frame of mind to increase creativity," says Dr. Anisha Patel-Dunn, DO, psychiatrist and Chief Medical Officer at LifeStance Health.

From a different perspective, this change in scenery can help improve your state of flow which can boost creativity. "When you change your ecosystem (your environment) your energy changes," says licensed therapist Julia Colangelo, DSW, LCSW. "When your energy changes, you can enter a flow state in a new way, and create a new path to creativity."

3. Don't Be Afraid to Be Bored

This probably sounds a bit different than what you were thinking. We live in a day and age where hustle culture is more prevalent and ever so we rarely have time to be bored. We are always doing and going, but never still and alone with ourselves and our thoughts.

"Give yourself time and space to rest, and even experience boredom, and you'll give your mind more opportunities to be creative," says Patel-Dunn.

Nichols harps on this point and stresses that getting bored can actually be productive when it comes to increasing creativity. "Structuring time where you do nothing can help you to be more creative because you give your mind the opportunity to wonder and explore just for the sake of wondering, kind of like what happens in the shower. Don't necessarily try to force yourself to do something creative during this time, just see what your mind is drawn to."

4. Have a Creative Space

Dedicate a section in your house, apartment, or bedroom to letting those creative juices run wild. This can also be taken in a literal sense where you can create space in your brain to allow for creative thoughts to come forward.

"Have your favorite snacks, tools, notebooks, inspiration, music, headphones all out and available," says Colangelo. "If possible, create a ritual around preparing the space so you feel excited to settle in for a creative window of flow."

5. Brain Dump

Our brains are filled with so many thoughts, feelings, and facts, that it can sometimes be difficult to navigate through all of the clutter and let the creative juices flow. One way to get thoughts down onto paper is by journaling.

"Journaling and creative writing can be a great tool to have in our self-care toolkit and, similar to meditation, can be a helpful technique to become more present and process our emotions," says Patel-Dunn. "Journaling doesn't have to feel like a formal, prescriptive activity—you could try making lists, sketching a picture, or writing a letter or poem, as another way to explore your creativity."

6. Engage in Creative Activities

Just like laughter is contagious, so is creativity. One way to increase creativity is by taking in the creative works and thoughts of the world and people around us.

"Go to a museum or interactive art experience. Watch a movie or TV show you've never seen before. Listen to music," says Nichols. "Surrounding yourself with creativity can trigger your own creative juices and get you excited about creating something of your own."

Next, 8 Benefits of Gratitude and How to Practice It

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

When you're dealing with menstrual cramps, probably the only thing you want to do is curl up in bed with a heating pad, some snacks, and a remote to queue up Netflix. Most likely the furthest thing from your mind is getting up and getting active. But actually, movement can help ease PMS symptoms. "There are evidence-based ways to improve period pain and heavy bleeding," explains Wendy Goodall McDonald, MD, a board-certified ob-gyn and member of The Honey Pot Company's panel of professionals, The Pulse. "Regular aerobic exercise (cardio) 30 minutes per day, three days per week has been shown to significantly reduce period pain."

But if you're not feeling up for cardio or an intense HIIT class during that time of the month, you can also try something lower impact, like stretching or yoga. "Gentle movement that focuses on contracting and stretching through the abdominals and low back can alleviate period cramps," says P.volve lead instructor Maeve McEwen. "This type of movement increases circulation and boosts endorphins without overstressing your body at the time when your hormones are at their lowest."

McDonald and McEwen shared some stretches to try below. Just remember to pay attention to your body when you're trying them out. "You can incorporate these stretches as much as you may need," McEwen says. "This is the time in your menstrual cycle when your hormones and energy are at their natural lowest, so I always recommend listening to your body and moving as you feel inclined. Gradually start to increase intensity as you reach the end of your menstrual phase." And don't forget to breathe!

1. Cat-Cow

McEwen says that this classic yoga stretch contracts and stretches through the abdominals and lower-back area. "Begin on all fours. Inhale as you arch through your back and stretch through the abdominals," she says. "Exhale and round your spine as you contract through your abdominals and stretch through the low back. Repeat eight to 10 times."

2. Yoga Poses

"Yoga for 60 minutes once per week has demonstrated notable improvement in period pain," McDonald says. "You can also break that into two 30-minute yoga sessions. I can arbitrarily select three to five yoga poses but know there isn't specific evidence to support one particular pose over the others. I would recommend Cat-Cow, Warrior Pose I and II, Downward-Facing Dog, and Corpse Pose, since laying on the ground and focusing on breathing sounds great! I like these exercises because they include movement and stretching of the pelvis and lower abdomen."

3. Kneeling Open Lunges

McEwen says this will help open the hips to alleviate back tension. "Begin in a kneeling lunge position," she says. "Take your front leg out toward the front diagonal or as far as you can. Shift your weight out toward the front foot, stretching into your inner thighs. Return back to center. Repeat and add alternating arm reaches toward the ceiling to further stretch the abdominals and front of the hips. Repeat on both sides."

4. Seated Spinal Twist

This stretch will contract and lengthen the obliques, improving upper-back mobility to take pressure off your lower back. "Begin seated with both knees bent and one leg crossed over the other. Bring the top knee toward your chest, inhale, and sit taller through your spine. Exhale as you gently rotate from your core toward the front leg. Hold the position, and as you breathe deeply, try to rotate more on each exhale. Repeat on both sides," McEwen says.

5. Bird-Dog

"Begin on all fours. Reach one leg back and the opposite arm forward and lift off the floor," McEwen says. "Inhale, finding length through your spine, then exhale and round your spine, bringing your front elbow and back knee toward your center using your deep core. Repeat eight to 10 times on both sides." This will target the abdominals, glutes, and back muscles.

6. X Squeeze and Release

This stretch contracts and lengthens the body. Plus, it helps to release tension that you might be holding on to. "Lie on your back in an X shape. Inhale and stretch as long as you can in this position. Exhale and hug your arms and legs into your torso, giving yourself a tight squeeze with a rounded spine. Repeat four to six times," McEwen says.

7. Hug Knee and Circle

"Lie on your back. With one leg straight out, hug the other knee toward your body and gently compress your thigh toward your abdomen as you breathe deeply," McEwen says. "Turn the leg out to the side, hug the thigh toward the side of the body, and breathe deeply again. Hold each position as long as needed, and repeat on both sides." This is a great stretch that will open the hips, while controlled deep breathing can calm the nervous system.

8. All Fours Shift

This simple stretch helps you engage your hips, glutes, lower back, and abdominals. "Begin on all fours. Inhale as you shift your hips back toward your heels, keeping a neutral spine. Exhale as you squeeze through the glutes, contract through the low abs, and bring yourself to a modified plank position. Repeat six to eight times," McEwen explains.

Other Things to Do to Relieve Period Pain

It helps to take a holistic approach to deal with period pain and symptoms. So along with these stretches above, you'll also want to be mindful of your diet and try other remedies to see what works best for you. McDonald shares some other things to try:

Eat a balanced diet: "Decreasing fatty foods, increasing fruits and green leafy vegetables, and incorporating low-fat dairy has also demonstrated a reduction in period pain and bleeding," McDonald says.

Take medications: "Scheduled NSAIDs—ibuprofen or naproxen—block the production of prostaglandins, which cause inflammation and pain. Starting ibuprofen or naproxen as directed even before period pain is severe can blunt the reaction that causes the pain," McDonald says.

Try essential oils: "Lavender and rose hips have been shown to promote circulation and reduce inflammation and pain," McDonald says. You can diffuse them, or apply topically with a carrier oil, like jojoba or sweet almond oil.

Seek professional help: In some cases, you might want to see a doctor if your menstrual cramps are serious. McDonald recommends that you visit your doctor if the cramps are interfering with your daily life and/or if you are compelled to take more pain medication than the recommended dose or if the recommended dose isn't relieving symptoms. "If symptoms are changing, worsening, or you are having unpredictable pain, pain with intercourse, or pain with bowel movements, further evaluation and possibly an ultrasound of the pelvis may be needed," McDonald says.

Next, Here's Why Your Periods Can Make You Feel So Constipated

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

Life can get stressful. If you're nodding your head vigorously in agreement, it's nice to know we're all in the same boat, right? There are just so many things to worry about or be anxious about—whether it's work, relationships, health, money, the state of the world… I don't want to keep going because it can get dark real quick.

What helps when dealing with stress is making sure you're taking time for your mental health. It can seem so impossible to do that, but some methods and strategies only take a few minutes and can do wonders. One such practice? Journaling. It can take just about five minutes a day to get into a routine that may make a big difference in your life.

"Journaling is an opportunity to be in conversation with ourselves—to reflect, to explore, to wonder, to ask, to answer," explains Jamie Goldstein, PsyD, clinical psychologist and therapy experience lead at Coa, the gym for your mental health. "Anything and everything can find its way up and out through journaling. What's important about this process is the safety it provides to be our whole selves and the empowerment it offers to be our own teachers. When we establish a regular journaling practice, we can look back on our lives and learn from our very own musings and experiences."

The act of journaling can serve as a release when we are at max capacity, Goldstein says. And the journal itself can be seen as a container or space that is just for us. "Without a release, we may very literally find our thoughts, feelings, and questions leaking out into places we may not want them to be yet," she says. "The journal is a space we can come back to time and time again, a space that will always have room for us where nothing is too big or too small to be held. A journal is a container that can lovingly hold each and every part of us."

Anyone can benefit from journaling—yes, even if you're not much of a "writer." "The benefits of journaling are to bring you back to connection when you feel disconnected from self and others," says Ivonne Melgar, LCSW, the founder of Free to Be Wild Healing and a Frame therapist. "Journaling helps us to record our experiences, achieve goals, find inspiration, and grow." 

But that's not to say that journaling is 100% easy. It can be difficult to feel vulnerable and release all of those thoughts and feelings onto paper. "We are making these thoughts and emotions real, speaking to them by naming and expressing it on the page," Goldstein says. "There are all sorts of pains and discomforts that we tend to shy away from in hopes that if we don't talk about them, or write about them, they somehow will be less real. When we do this, we actually end up making them bigger, badder, and gnarlier because that takes up internal space until they have nowhere else to go."

It's also important to note that journaling isn't for everyone. According to Goldstein, if the idea of journaling brings a sense of pressure or total disgust, you might not benefit from it. But if the idea brings some discomfort, just know that you can work with it—trying something new can feel awkward or uncomfortable at first.

Wondering how to start journaling? Ready to give it a whirl? Take a look at some tips below.

1. Find a Journal

Of course, you've got to get something to write in. You can use an empty notebook that you already have or maybe buy a new one that makes you feel happy. "Find a journal that speaks to you," Goldstein says. "There are all sorts of places you can journal: a Google Doc on your computer, an app on your phone, a guided book, a book of blank pages. The trick is to find the outlet that gives you the opportunity to let thoughts, feelings, and reflection flow out without much interruption. For me personally, it's a black G2 Pilot pen and lined pages that are leather bound."

2. Look for Journaling Prompts

If the thought of just winging it when you're writing makes you nervous, Melgar suggests searching for "journaling prompts" online. You can also buy a journal with pre-filled prompts. Goldstein recommends Practice You by Elena Brower, which features thought starters in various categories such as "I feel, I see, I understand, I speak."

3. Create Space for Yourself

"One of the ways we can step more fully into a writing practice, even when it's hard/painful/uncomfortable, is to remind ourselves that we are creating space for our full selves and that the pen and pages are there to offer us a release valve and true witnessing," says Goldstein.

4. Try Out Different Times and Environments

Goldstein recommends trying to journal at different times and at different places to see what works best for you. "Journal in places that allow you to be you. Maybe it's at your local coffee shop, dog park, or in the comfort of your home," Melgar adds.

5. Add Music

"Feel into the process by listening to music that inspires or helps clear your mind," Melgar says. "Healing beats, which are easily found on the internet and are free, are a great place to start."

6. Create a Schedule

Once you figure out the best time and place for journaling, you can start to include it in your routine. "Make journaling a healing ritual, not a chore," Melgar says. "Scheduling journaling at least five minutes or more into your daily practice helps create a healthy pattern of checking in with yourself daily."

7. Don't Overthink

It can be easy to get in your head about it and overthink the process. But don't do that! "Journaling is not about perfection. It's about connection. Just start writing or even drawing whatever comes into your consciousness," Melgar says.

8. Start With One Word

Heck, you don't even have to start with a full sentence—no one is grading you on this. "If you don't know what to write about, start with one word that describes how you are feeling, such as stuck, grateful, or happy," Melgar suggests.

9. Don't Worry About Being a Good Writer

"Many people believe that you need to be a good writer or that you must know what you want to write about in order to start journaling," Melgar says. "This is the biggest mistake that I can think of. To me, journaling is a process. It is the unfolding of our truest thoughts and feelings. Looking at journaling this way: We can understand that sometimes our entries are messy. They don't always make the most sense in the moment, but they help us to connect, and this is far more powerful than making the entry perfect."

10. Bring Your Journal With You

You never know when you need to let something out. Goldstein recommends carrying it with you if possible. "Over the years, I've found that creating space for quiet reflection is more likely to happen when I have my journal with me. That could be when you're traveling, weekends at your in-laws, or even going out for a walk," she says.

11. Be Consistent

Consistency is key for all things, right? "The more you do it, the more natural it becomes," Goldstein says. "See what a daily cadence for one week would feel like. As a therapist, some of the richest, juiciest, deepest conversations come on the days when someone comes to therapy and says, 'I don't feel like I have a lot to talk about.' The same process can happen in the moments when we say to ourselves, 'I don't feel like I have a lot to write about.' Writing during these times allows room for other parts of ourselves to unfold."

12. Give It Time

You might not be a good journaler overnight, and that's okay. Give it time. "Whenever something is a new practice, it's easy to let it slip for a whole bunch of reasons—we aren't used to it, it feels awkward or uncomfortable, or we're not sure it's 'working,'" says Goldstein.

13. Don't Pressure Yourself

Putting pressure on journaling is a common mistake Goldstein often sees. "Journaling isn't something you can get 'right' or 'wrong,'" she says. "When people get too caught up in journaling the 'right way,' they end up missing the process of offering yourself the space to simply be. It can be a sentence. It can be three pages. It can be what you ate for lunch. It can be how you felt about an interaction at work. It's all fodder for the mill."

14. Remind Yourself It's Just for You

You're journaling just for yourself and no one else—remember that. "This sort of confidentiality reminder in the therapy space allows people to open themselves more fully to their experience," Goldstein says.

15. It's Okay to Quit If It's Not Working

And again, journaling isn't for everyone. So if you're finding it's not really helping you, it's okay to look for something else. "If it turns out journaling simply isn't your thing and doesn't stick for you, that's okay!" Goldstein says. "Ultimately, we want to find self-reflection practices that work for us. For some, that will be through writing. Through others, it's music, dance, therapy, meditation, etc. There are many outlets of expression and reflection to try."

Next, 9 Ways You Can Create Healthy Habits and Stick to Them

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

When you have a headache, the first thing you might do is reach for some OTC medications like ibuprofen or acetaminophen. And those can really help provide some relief. But if you're looking for some alternative ways to soothe a headache, you can also try some aromatherapy. Some essential oils can be used to relieve tension and promote relaxation.

Aba Gyepi-Garbrah, certified aromatherapist and founder of Aba Love Apothecary, says there are many ways you can use essential oils for headaches. "What makes their use successful is making sure that your chosen blends are easily accessible or set up in advance for quick relief," she explains. "This is ideal for frequent headache sufferers that may be due to a variety of issues: allergy and sinus, a menstrual cycle, quitting caffeine, stress, etc. Migraines or chronic headaches should be investigated by a medical professional to rule out any underlying health conditions that may be serious. Using essential oils to naturally relieve headaches, especially chronic ones, should only be used as a tool to provide relief until you can see your doctor."

This type of therapy or treatment has its roots in Ayurvedic medicine. Michelle Ranavat, founder of Ayurvedic beauty brand Ranavat, explains that the oils are classified in Ayurveda according to their effect on body temperature and how this affects the doshas. "Headaches are usually a result of an imbalanced Vata dosha, so we look to oils to help balance this dosha," she says. "An imbalance of this dosha leads to dry skin, headaches, and cold. To counteract this imbalance, we use oils that are heavy, calming, and warming. Energizing oils work well here (camphor, cinnamon, bergamot, cypress) combined with calming, stabilizing oils (sandalwood, jasmine, rose). This combination brings warmth and strengthens circulation, helping to soothe headaches and boost the immune system."

When treating headaches, you can use essential oils aromatically or topically. "For an aromatic application, you can diffuse them or smell them by opening the bottle and wafting the scent towards you," says Denise LaPalm, a certified professional aromatherapist and the founder of L'Beauxtique. "Topical application—our preferred method for general headaches—means applying to the skin and can be achieved by adding a few drops of your chosen essential oil to jojoba oil in a rollerball/roll-on blend and applying it to the forehead, back of the neck, and temples and gently massaging into the skin." Never ingest essential oils (unless supervised by a licensed medical professional) or use them undiluted on the skin.

Gyepi-Garbrah shares other ways to use a roller, which include palming (swiping across the palms and inhaling five times until you feel relief) and applying to your pulse points, sternum, and abdomen (if stress is alongside an upset stomach). And she stresses that a little goes a long way—begin with a few drops to get familiar with the strength and tenacity of essential oils without overwhelming the senses. You can also put a couple of drops into a tissue and inhale five times until you feel relief, or make a misting spray by mixing essential oils, high-proof alcohol, and distilled water.

As for how long it takes to feel sweet relief, it depends on the individual and how you react to the oils. Trevor T’úýtemken Ellestad Van Somer, herbalist, aromatherapist, and Saje Natural Wellness's director of PR, communications, and social media, adds that it also depends on how the oil is being used. "When diffusing, it may take a little more time, as well as some deep breathing, before you begin to move into a calmer state of mind," he says.

If you're looking to try this option for relief, take a look at some recommended ones below. Before you reach for them, you'll probably want to discuss with your doctor or a healthcare professional who knows your personal health history and can give you advice based on your particular situation. In general, Gyepi-Garbrah says immunocompromised, pregnant women, elderly people, and young children should use caution.

1. Bergamot

Ranavat says bergamot is uplifting and calming and helps soothe feelings of stress.

2. Cajeput

"Cajeput is a camphorous oil with analgesic or numbing qualities and is well known for its anti-inflammatory properties. When properly diluted, this essential oil can help to reduce and relieve pain," Ellestad Van Somer says.

3. Camphor

This one leaves a cooling and soothing sensation on the skin, according to Ranavat.

4. Cinnamon

Ranavat says cinnamon is an analgesic (relieves pain) and is also detoxifying and calming.

5. Cypress

Ranavat adds that cypress is both grounding and calming, which isn't surprising given its fresh and clear scent.

6. Eucalyptus

Ellestad Van Somer explains that this essential oil is rich in the ingredient eucalyptol, which is both warming and soothing to tense or painful muscles. "The expectorant quality of eucalyptus is very helpful in relieving headaches from sinus congestion," adds Gyepi-Garbrah. "It opens up the respiratory system to encourage deep breathing, which may also be helpful in tension headaches."

7. Ho Wood

LaPalm says this oil, which has origins in Asia, is a great essential oil for headaches and migraines. "Ho Wood is steam distilled from the wood, bark, or twigs of the Cinnamomum camphor tree, belonging to the Lauraceae botanical family," she explains. "Ho Wood is a linalool-rich essential oil and contains a high amount of this component. Known as a peaceful oil or oil of peace, Ho Wood's aroma is soothing, making one feel relaxed and calm, helping to reduce tension or stress-related headaches." It's formulated in L'Beauxtique's Evening Body Serum.

8. Japanese Mint

Japanese mint is also known as corn mint. Gyepi-Garbrah says it's amazing for the cooling effect when lightly massaged on the temple for headaches.

9. Jasmine

"Jasmine is calming and soothing. It helps to relieve stress, tension, and relax the body," Ranavat says. "It's a star ingredient in a few of Ranavat's best sellers, including the Royal Tonique Hydrating Jasmine Mist and the limited-edition Sacred Jasmine Candle."

10. Lavender

"One of the most versatile essential oils, lavender, is best known for its calming and relaxing effects," says Ellestad Van Somer. "When diffused or applied to the body, lavender works to relax the mind and body—two things that are especially helpful when experiencing a tension headache."

11. Peppermint

"Peppermint essential oil's active ingredient is menthol, which has long been used to treat different types of pain, including headaches," Ellestad Van Somer says. "Upon application, you'll notice peppermint has an immediate analgesic effect. This cooling oil also acts as a vasodilator, increasing blood flow to any area it's been applied."

LaPalm says that the aroma of peppermint oil can induce a relaxed state, so this and its analgesic and antispasmodic properties make it very beneficial for headaches.

12. Roman Chamomile

"From the Asteraceae (Compositae) botanical family, its essential oil is steam distilled from its flowers," LaPalm says. "Roman chamomile's aroma and analgesic and CNS (central nervous system) sedative properties can help relax and calm headaches and headache pain caused by tension and stress."

Gyepi-Garbrah adds that it's helpful if you're trying to relieve headaches at bedtime.

13. Rose

"Rose helps to relax the mind and body, and it balances hormones and your central nervous system," Ranavat says.

14. Rosemary

"Rosemary essential oil is a circulatory and nervine stimulant that has a warming effect and can ease muscular pain when applied to the skin," Ellestad Van Somer says. "Paired with a powerful cooling oil like peppermint, rosemary works to relieve soreness and tension."

15. Sandalwood

Sandalwood clarifies and calms the mind, soothes stress and nervous tension, and uplifts the mood, according to Ranavat.

16. Sweet Basil

"Like lavender and peppermint, sweet basil is also from the Lamiaceae botanical family and is steam distilled from its leaves and flowering tops," LaPalm says. "The linalool chemotype contains a high content, making it ideal for headaches. One of the most common causes of headache is stress, and sweet basil essential oil can do a great deal to help lower stress levels, alleviate pain, and promote a feeling of calmness."

17. Sweet Marjoram

Sweet marjoram is known to relax muscles and provide anxiety relief, Gyepi-Garbrah says. It's also antispasmodic.

18. Vetiver

"Vetiver is sometimes referred to as the oil of tranquility because of its deeply calming effects," Ellestad Van Somer says. "Wonderfully supportive for rest and sleep, using vetiver can help you get the rest you need—something that can be hard to come by when experiencing a headache."

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This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

Detoxing or cleansing the liver is such a buzzword in the wellness world. And it sounds pretty good, right? Of course, you want toxins to be removed from your body, decrease inflammation, and possibly lose some weight. But there are a lot of products and programs that boast liver cleansing benefits and it can be hard to figure out what actually works and what doesn't. Add to that, you wouldn't want to take or do anything that can harm your body.

So how can you figure out which way is best to cleanse the liver? I went to the experts. First, it helps to start with a general understanding of what the liver does. "The liver plays many different important roles within the body, including detoxification, energy metabolism, and the creation of certain proteins and hormones," explains Claire Virga, RDN, MS, CDN, a registered dietitian with Rooted Wellness.

But the liver is probably most known for its enzymes that help to neutralize and package toxins so they can be eliminated from the body, adds Deanna Minich, Ph.D., vice president of scientific affairs for Clean Program. "Together with the gut, it can recruit inflammatory molecules if there is an insult or injury. It oversees the packaging of lipids (like LDL and HDL) and the formation of bile (which we need for digestion)," she says. "The liver is also important in metabolism since it oversees the storage of glycogen (energy source) and responds to insulin."

Signs Your Liver Might Need Cleansing

So if the liver is all about getting rid of toxins, does it really need to be cleansed? I mean, if it already detoxifies does it need to detoxify itself? Well, for the most part, it takes care of itself. "In healthy individuals, the liver is perfectly capable of carrying out cleansing and detoxification on its own without special detox diets, supplements, or cleanses," Virga says.

But there are some situations where your liver might need some extra help. "Unfortunately, our environment is becoming increasingly toxic. Furthermore, many people have varying levels of being able to remove these toxins, either from a genetic variation of enzymes and/or from their diet and lifestyle practices," Minich says. "Therefore, the liver is always trying to 'clean house,' but there may need to be times when more support is given, such as in eating a poor diet with highly-processed foods (like sugar, starch, caffeine, and alcohol, as well as eating from plastic containers/wrap), eating a high-fat diet (because the liver has to make enough bile and distribute/package those fats), hormonal changes, bouts of chronic stress, and times when toxin exposure may be greater. We may also start to get digestive issues, low energy, or skin eruptions, indicating that our liver has 'had enough.'"

Having Non-Alcoholic Fatty Liver Disease (NAFLD) puts your liver in trouble. And it's on the rise in the United States, Virga says—it's estimated that about 30% of the population has NAFLD. "Liver disease is often referred to as 'silent' because there are not many overt symptoms, much like hypertension. However, being overweight or obese puts you at a greater risk for Non-Alcoholic Fatty Liver Disease. Excessive weight around the midsection is particularly worrisome for the liver. Excess abdominal fat can cause fat to build up in the liver, which prevents the liver from being able to carry out many of its important functions. Maintaining a healthy weight is one of the best things you can do for your liver."

And excessive alcohol intake can take a toll on the organ over time. Virga says if you are consuming alcohol excessively for a prolonged period of time, your liver is likely in need of some TLC. "In this case, cutting back on your alcohol intake, or even better, avoiding alcohol completely, is the best way to support the health of your liver," she adds.

There's really no set time frame for how long it takes the liver to reset. Tamar Samuels, MS, RDN, NBC-HWC, a registered dietitian, a national board–certified health and wellness coach, and co-founder of Culina Health, says it may take at least 10 days to cleanse the liver—some may need more time to detoxify than others. Virga adds that making sustainable lifestyle changes should be implemented and over time, the changes can help reverse damage to the liver. But it's important to note that prolonged exposure to excessive alcohol might damage the liver permanently and that is something that can't be fixed with a cleanse or detox diet.

With that being said, if you're looking for ways to reset, take a look at some changes you can make below.

Ways to Cleanse the Liver

1. Avoid Alcohol

This is worth repeating since excessive alcohol intake can damage the liver as we learned above.

2. Avoid or Reduce Sugar and Caffeine

Minich recommends cutting back on these two things or avoiding them altogether. Try caffeine alternatives or natural sweeteners if you are looking for replacements.

3. Increase Intake of Whole, Plant-Based Foods

Whole foods are always best. Virga suggests adding more veggies, whole grains, and fruits to your diet. "Eat a low-glycemic, anti-inflammatory, nutrient-dense diet full of vitamins, minerals, and phytonutrients, to give the liver what it needs to do its job well," Minich adds.

Some veggies to prioritize include cruciferous ones (broccoli, cauliflower, kale, collard greens, etc.), which Samuels explains supports the liver because they contain key enzymes that the liver uses to detoxify our blood. And don't forget about fiber-rich foods. "Fiber is necessary for proper digestion and bowel function," Samuels says. "Throughout detoxification, it is important that bowel movements are regular as this is a primary pathway for toxin excretion Aim to include fiber in your diet through fruits, vegetables, avocado, seeds like chia and flax, and whole, unrefined grains like quinoa, oats and whole wheat bread."

4. Lose Weight

If you are overweight or obese, even losing just 10% of your body weight can help, Virga says.

5. Get Some Sleep

"Sleep deprivation can alter the metabolism of the liver, making it harder to process insulin and produce glucose," Samuels says. "During a liver detox, you may feel more tired than usual as your body lets go of excess toxins, making it even more important to give yourself the sleep you need." Revamp your bedtime routine, like staying away from phones or electronics before bed, sticking to a set wake and sleep time, and setting up a sleep sanctuary in your bedroom.

6. Move Your Body

Staying active can help your body overall. Virga, Samuels, and Minich suggest getting regular exercise or movement. That can be things like taking a daily walk around your neighborhood or trying out a new exercise class.

7. Avoid Highly Processed Foods

Virga recommends staying away from these—that means things like sugary drinks, frozen foods, packaged snacks, and sweetened breakfast cereals.

8. Reduce Your Exposure to Toxins

"Reduce exposures to toxins like plastics, heavy metals such as mercury (in dental fillings, fish), and even persistent organic pollutants by eating organically grown foods as much as possible," Minich says.

9. Stay Hydrated

"In general, aim to drink at least four to six cups of water per day," Samuels suggests. "Water helps move fiber through the body and flush toxins from the liver and bloodstream. If you want to really up your water game, aim for at least half an ounce of water per pound of body weight."

Can Supplements Help?

You've probably seen a lot of supplements that promote cleansing benefits. While some can be helpful, it's best to start with the lifestyle changes like overhauling your diet. "It's best to establish a day-to-day healthy foundation of eating whole, unprocessed foods and drinking phytochemically-rich beverages like teas and smoothies," Minich says. "Once the foundation has been laid, I tend to think of supplements as filling the gap of what we may be short on in our daily eating. There may be cases where we need more nutrients due to greater stresses, gene variability, and higher toxin load, that might warrant supplementation. We usually recommend vitamin D (Clean Program's Shine), EPA-DHA (Balance), a good probiotic (Cultivate), and a plant-based shake powder, like Daily Shake."

And you want to take note that any supplement marketed as a "liver cleanse" is not regulated by the FDA, so some of these might not do what it says it does. "A recent study found that herbal and dietary supplements are responsible for 20% of liver toxicity in the United States," Virga explains. "While herbal supplements may sound like a better alternative to prescription medications, these supplements can actually be dangerous and harmful when taken in large quantities."

When Should You See A Doctor?

"If an individual has issues with their hormones (e.g., painful periods, migraines), gut (e.g., bloating, gas), high blood fats, or even at high risk for diabetes and/or cardiovascular disease, it might be a good idea to get one's liver health assessed," Minich says. "A qualified healthcare practitioner can do laboratory tests related to liver function tests (e.g., ALT, AST, GGT) that can provide information on how well the liver is functioning. Blood fats like triglycerides, LDL, and HDL, can also be measured to get a sense of how well the liver is doing its job. There are more specific tests looking at detoxification enzymes and metabolic products of hormones that can be used in cases where needed."

And Virga adds that liver disease is often silent. "It is a good idea to ask your doctor to run a liver function blood test if you have any risk factors associated with Non-Alcoholic Fatty Liver Disease such as obesity, high cholesterol, diabetes or hypertension, or if you do not drink alcohol in moderation," she says.

Next: 7 Effective Wellness Apps I Didn't Immediately Delete Off My Phone

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

You might already know this, but I think it's worth repeating: Your gut health is so important to the overall function of your body. "The gut is a portal to the rest of the body," Deanna Minich, Ph.D., vice president of scientific affairs for Clean Program. "It takes in foods to give us nutrients that will change the function of organs, like the brain, heart, kidneys, and liver. If our gut is inflamed and not able to properly digest, we lose the ability to harness the benefits from a nutrient-dense diet."

Poor gut health can lead to problems elsewhere in the body. "It is now widely accepted that your gut not only affects the digestion and absorption of nutrients but also can manifest in poor hormonal health, skin health, and mental health," explains Alli Magier, MS, RDN, LDN, a registered dietitian at Rooted Wellness. "Your gut is your second brain—scientists have gone so far to name this lesser-known 'second brain' as the enteric nervous system. Think of the gut and the brain being in constant communication—this plays a key role in disease prevention, immune system functioning, organ health, sleep, and overall mental health. If our gut is not healthy, a physiological, hormonal, and/or emotional response is likely to occur."

Signs Your Gut Health Is in Trouble

So yes, it's important. But how do you know if your gut is in good shape? Well, there are some signs to watch out for. Generally, GI symptoms are a common indicator. "If an individual starts to notice changes in the digestive process such as stomach pain, increased gas, bloating, and changes in bowel movements, chances are, the gut is signaling that something is out of alignment," explains registered dietitian nutritionist, Maya Feller, MS, RD, CDN. "If an individual notices stools that are loose, floats to the top of the toilet bowl, is discolored, or has pieces of undigested food, this is a sign that the gut is experiencing inflammation and is in need of treatment."

Meredith Rofheart, MS, RD, a registered dietitian at Culina Health, also adds other signs include experiencing pain or symptoms after eating certain foods, having many food intolerances, fatigue, or struggles with proper sleep, skin irritation, intense sugar cravings, or unintentional weight changes (loss or gain).

And you might also notice skin and mental health changes, too. "Gut issues can also be manifested in our skin through rashes, eczema, psoriasis, or breakouts," Magier says. "The mind-gut connection is also so real! Gut issues can present as depression, anxiety, fatigue, sleep disturbances, and brain fog as well."

What Causes Poor Gut Health?

There are a couple of things that can contribute to poor gut health—and it's not just diet but also lifestyle choices. The experts highlighted some factors below:

Your diet: Minich says what you eat, how you eat, and when you eat can play a role. "We know that what we eat can inform our gut microbiome, which can ultimately lead to several changes throughout the body, from mood to memory," she says. "How we eat, whether rushed or with mindfulness, can change the quality of our digestion and may result in changes in acid, gas, and/or bloating. When we eat can also play into our gut health. Typically, it's best to have more food consumed in the daylight hours, and less at night, when our digestion is less robust."

Not eating a wide variety of foods: This and eating a lot of processed foods can increase your risk for poor gut health, Magier says. "A diet mainly composed of foods high in sugar, salt, lab-made fats, and processed foods can lead to an altered gut microbiome that ultimately causes poor gut health and increased inflammation," she says. "These foods can lower the 'good' bacteria in our gut. Interestingly, the imbalance of our gut can ultimately lead to increased sugar cravings. This will create a cycle of eating more processed, high-sugar foods, which further exacerbates a pro-inflammatory response and worsens gut health."

Chronic stress: Not managing your stress can mess up your gut, too. Magier cites research that has shown that stress alters the gut-brain axis and can induce inflammation, decrease immunity, increase GI permeability, and alter gut bacteria composition and function.

Antibiotics: Yes, they can kill the bad bacteria, but they may also kill the good bacteria in your gut. "Taking them too often can result in poor gut health," Magier explains. "Try to only take them when absolutely necessary in order to not damage your gut flora. If you have to take an antibiotic, taking a probiotic at the same time can help balance your gut flora."

Alcohol: "Alcohol is a toxin and the body recognizes it as such," Feller says. "Regularly consuming large amounts of alcohol changes the bacterial makeup of the gut and can wipe out the beneficial bacteria that reside in the gut, leading to an imbalance of good and bad bacteria."

Autoimmune conditions: Magier says that conditions like Crohn's, ulcerative colitis, Hashimoto's, lupus, and type 1 diabetes have also been associated with an imbalance of good and bad bacteria in your gut.

How to Heal Your Gut

If you're experiencing gut health issues, it's best to visit your doctor, who can help make personalized recommendations based on your health history. "They can also run tests that can better diagnose the problem, whether it's related to digestive enzymes, inflammation, leaky gut, or even growths like polyps," Minich says. "Test, don't guess when it seems like the symptoms are not clearing up. There are different conditions, from skin eruptions to autoimmune disease to brain fog and memory decline, that may be related to gut health. Therefore, it's best to explore the gut as a first-line approach in several cases." Magier recommends seeing both a gastroenterologist and a registered dietitian to get whole-body solutions.

As for when you should see a professional, Rofheart outlined a few watch-outs. "If you notice changes in your normal bathroom habits, if you experience prolonged GI symptoms like bloating or GI pain, if you consistently have symptoms after consuming food, or if symptoms of GI distress and pain, fatigue, cravings, or skin irritation are interfering with your daily life, it's probably time to see a doctor about your gut health," she says.

But if you're not really experiencing any of the above, there are a few diet and lifestyle changes you can make on your own to get your gut health back on track. Take a look at some ideas below.

1. Follow an Anti-Inflammatory Diet

Magier recommends sticking to an anti-inflammatory, plant-forward diet filled with fruits, vegetables, beans, legumes, nuts, seeds, whole grains, lean protein, and healthy fats. "Research shows that a healthy gut is dependent on eating a wide variety of foods," she says.

2. Eat Fiber-Rich Foods

"Eat more fiber-rich foods from whole food sources like fruits, vegetables, whole grains, beans, and legumes," Magier suggests. "Short-chain fatty acids (SCFAs) are produced in the gut when the 'good' bacteria ferment fiber in our colons. SCFAs are the colon's main energy source, so it's no surprise that they are integral to maintaining good gut health. They are also thought to play an important role in preventing disease and reducing inflammation."

3. Limit Processed Foods

"You can also improve gut health by limiting highly processed foods that are high in added sugar and saturated fat and low in nutrients," Rofheart says. That includes fried foods, frozen meals, processed meats, sugary drinks, and refined carbohydrates. Magier also recommends avoiding food and drinks with artificial sweeteners.

4. Opt for Single-Ingredient Foods

"I always tell my clients to try to name the ingredients on their plate," Magier says. "The more single-ingredient foods you have, the better. For example, a plate filled with salmon, quinoa, and broccoli has roughly three main ingredients! If you are eating a pre-made frozen meal from the grocery store, there is no way you can name all the ingredients in it just by looking at it. Research has shown that your gut flora can change quite rapidly, so load up on those veggies and reap immediate benefits!"

5. Add One Prebiotic and One Probiotic

Magier also suggests adding at least one prebiotic and one probiotic food to your diet per day to increase the good bacteria in your gut. Probiotic-rich foods include plain yogurt, sauerkraut, kimchi, kefir, and sourdough bread. And prebiotic-rich foods include barley, oats, potatoes (with the skin on), beans, and legumes.

6. Eat Slowly

"The manner in which you eat can affect gut health, and you may benefit from chewing thoroughly and slowly," Rofheart says.

Feller adds that you'll want to allow time for digestion to happen before lying down as that will help support a healthy microbiome as well.

7. Keep a Journal

It might be helpful to take note of what you're eating to see if there are any foods that might be causing issues. "If you have symptoms after eating specific foods, it's important to identify food intolerances and triggers by keeping a food-and-symptom journal and then limit or eliminate these triggers from your diet," Rofheart says.

8. Get Moving

"Find the type of exercise that you enjoy, and incorporate it into your lifestyle—whether that is HIIT, Pilates, running, yoga, or hiking," Magier says. "Research suggests that exercise can not only increase the good bacteria in your gut, but it also improves your gut flora diversity"

9. Get Enough Sleep

Magier recommends getting a minimum of seven to eight hours of sleep per night. And if you're having trouble falling asleep, it might be time to refresh your sleep routine. She suggests doing a light stretch, drinking a cup of herbal tea, or limiting screen time before bed.

10. Take Supplements

"Take a prebiotic and probiotic that is right for you," Magier says. "A registered dietitian can tell you which one is best for you depending on your specific signs and symptoms. It is always important to ask a healthcare professional since each probiotic brand and blend is different."

11. Take Care of Your Mental Health

"Managing your mental health is very important for a healthy gut," Magier explains. "Whether it is therapy, exercising, meditating, going for a walk, calling a friend, listening to music, or journaling, find what works best for you to unwind and destress your mind and body."

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

We all want healthier habits in our lives, right? I mean, isn't that the point of wellness? But with all the talk of healthy habits, let's break down what they actually are. According to Rachel Miller, LMFT, founder of Hold the Vision Therapy, they're "something you do that supports your mental, emotional, or physical well-being."

You might think you know how to create healthy habits, but be honest with yourself. When was the last time you formed a new habit that actually stuck? No, I'm not talking about only for a week but one that infiltrated your life and is now part of your lifestyle—that's a habit.

"Healthy habits are things we do consistently that help make our lives, spaces, and physical, mental, and emotional selves more functional than they would be without these things," Miller says. "For example, putting your keys in the same place when you come home can be considered a healthy habit. Doing this supports time efficiency when you need to go somewhere, reduces anxiety about not knowing where they are when you need them, and creates a sense of organization in your space."

We asked therapists for their tips on how to create healthy habits to improve the overall quality of your life. Here's what they had to say.

1. Identify Your Values

What is most important to you? That may seem like a challenging question, and for some people, it is. There are so many things we tend to value: relationships, education, health, wealth, happiness, etc. Depending on the person, these values will look different. However, when it comes to creating healthy habits, using what you value as a guideline can help.

"We often get caught in the 'should' of what constitutes a healthy habit but aren't invested in it, since it does not reflect our values," says Rachna Buxani-Mirpuri, LMHC, NCC, BC-TMH, author of A Pint of Patience With a Dollop of Love. "Thus, set goals for developing healthy habits from a place of what you value and brings meaning to you."

2. Change Your Language

Think about the last healthy habit you tried to make. It probably sounded like "cut out all sugar"—very all-or-nothing. Now, reading that back, does that sound realistic to you? Are you really never going to have sugar again? Probably not, so it's helpful to change your language to reflect what is actually feasible and obtainable.

"Adding something to our lives tends to be easier than taking something away," says Miller. "Adding more vegetables to your diet will feel less restrictive and [more] doable than cutting out sugar."

3. Plan Ahead

Once you've figured out what healthy habits you want to foster, the next crucial step is planning. If you just say, "Oh, I'm going to add more vegetables to my meals," that's a lot different than actually doing it. Write down what habit you're looking to implement, and keep it nearby.

"Gather as much information about when and how things work best for you so you can identify how to add things into your routine," says Karin Gold, emotional fitness instructor at Coa, the online gym for mental health. "Planners and iCal/Google Calendar work well here!"

4. Start Slow

When it comes to creating healthy habits, rushing into it really won't help. You want to make it part of your lifestyle—you want it to become a habit and not something you're constantly forcing yourself to do. Start with one step at a time, and go from there at a pace that feels comfortable for you.

"Break the goals down into small, simple, and achievable steps," says Buxani-Mirpuri. And Miller adds, "Take a look at the habit you want to create, and be realistic with yourself about how to fit it into your life in a way that works with what you know about yourself and your lifestyle."

5. Build Mastery

The classic saying goes, "Practice makes perfect." That same ideology applies to creating habits no matter how big or small. We always say it takes 21 days to form a habit and 30 to build a lifestyle. That's about a month, so don't get discouraged if the first few days seem hard—you'll get there!

"Build your mastery in that one healthy habit, like painting, for example—learn the craft and increase your time doing the actual habit," says Mariel Buqué, holistic psychologist and Olly Wellness ambassador.

6. Hold Yourself Accountable

It's way easier said than done to follow through with your healthy habits. However, sometimes having someone by your side to keep you accountable or on track can be helpful.

"Seeking out a peer or mentor who can add a level of accountability to you as you set out to reach your goals can go a long way in aiding your success," says Joshua Marshall, LMFT, LCDC, of Connections Wellness Group. "This can help you feel like you are not working on something all by yourself and offers you a feeling of support and accountability to help you push through when things get tough."

7. Reward Yourself

Learning how to create healthy habits is not easy and requires a lot of effort. With that said, don't forget to reward yourself for all of your hard work. Not only will you celebrate all you've done, but it'll also provide motivation to keep the habit in full swing.

"Make sure to celebrate the small wins to boost motivation and resilience," says Gold. That can either be going out for ice cream, watching your favorite movie, or anything that brings you joy. "Show yourself gratitude for showing up for yourself. This small reward can have a big impact," says Buqué.

8. Forgive Yourself

As with any habit, you'll have good days and bad days. Don't let the bad days make you forget about all the progress you've already made. Setbacks happen and are a natural part of life. Acknowledge the mistake, and move on. It's easier said than done, but you'll thank yourself for it in the long run.

"Accept that there may be times that you fall off the track, but look at those as learning moments and get right back on track," says Buxani-Mirpuri. "Understand that setbacks are a part of the process."

9. Adjust Accordingly

You might realize that you've made your habit either unrealistic or simply don't find it to be effective. In that case, it is completely okay to change your strategy. Find a new way that works for you. (Tip: It might take a few adjustments before you find a method that best suits your needs.)

"Any new habit, routine, or lifestyle will need to be adjusted at some point," says Gold. "Make things work for you, and try not to beat yourself up for needing to adapt or adjust as you experience and try new things!"

Now that you know how to create healthy habits, go ahead and try it for yourself. Remember, it's a learning process so it'll take time, but the results will be worth it.

Next, 5 Techniques to Relieve Your Anxiety When It's High

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

Have you ever felt lonely? Whether it's lonely in regard to not being around people or getting in our own heads, chances are each of us has felt lonely at some point in our lives. Loneliness can lead to feelings of sadness and low self-esteem in some people. Regardless of how one experiences loneliness, there's typically this yearning for fulfillment by way of other people. If this sounds familiar, then you've come to the right spot. Now, you might be wondering about how to deal with this feeling. Let's just say if it were as easy as surrounding yourself with people, there would be a lot fewer lonely people. However, it's a bit more complex than that, and learning how to cope with loneliness involves some effort.

We've tapped a few therapists to get some tips on how to cope—from volunteering to managing social media feeds—that might help you get out of that rut and back into your life again.

Disclaimer: This information should not be used in lieu of professional treatment. While these techniques might help improve your mental health, it's always best to see a therapist or psychologist for more intensive care.

1. Volunteer in the Community

Whether it's helping out at a soup kitchen or assisting at a local daycare, volunteering is an easy way to give back to the community and help combat feelings of loneliness.

"Making a difference brings rich meaning to our own lives and results in more life satisfaction," says Rachna Buxani-Mirpuri, LMHC, NCC, BC-TMH, author of A Pint of Patience With a Dollop of Love.

Another therapist also attested to the potential benefits of volunteering on overall mental health. "Not only will volunteering help you engage with people, but research indicates that altruism creates a sense of belonging and helps us keep things in perspective," says Rachel Miller, LMFT, founder of Hold the Vision Therapy.

2. Be Your Own Best Friend

This might sound counterproductive, but let's take a second. For some people, feelings of loneliness don't only occur when they aren't with people but also when they are with people. Have you ever been in a crowded room yet still feel alone? That's what I'm talking about.

"Loneliness can be a direct response to your lack of connection to yourself. It may not even have to do with other people but how deeply connected you are to your own self," says Mariel Buqué, Ph.D., holistic psychologist and Olly Wellness ambassador. "Set up a routine where you ask yourself questions and answer in your journal. It's so rewarding to know yourself better and can even benefit the relationships you have with others." This includes practicing self-care because it can be hard to recognize what you want if your basic needs aren't being met.

"Taking care of you, even by doing the little things like drinking enough water or stretching before bed, are even more important when you're feeling down," says Madeline Lucas, LMSW, therapist and clinical content manager at Real. "Getting some sunlight, taking care of your physical health through exercise and healthy eating, getting good sleep—these consistent, small steps can support you in moving through the difficult feelings of loneliness and can become anchors that ground you in yourself."

3. Pick Up a Hobby

Sometimes it's easy for adults to lose track of what they enjoy doing outside of work. However, not only do hobbies in themselves invoke joy, but many times, they can serve as a great way to meet people.

"The things that we find ourselves being most passionate about often bring us some of our greatest joys, and joy is a great combatant of loneliness," says Joshua Marshall, LMFT, LCDC, of Connections Wellness Group. "It can be anything from spending time in nature or working on an art project to using your time to learn something new that interests you or taking up a new hobby such as cooking, knitting, woodworking, or photography."

4. Get a Dog

Well, it doesn't necessarily have to be a dog, but dogs are cute, so there's that. If you have a pet already, then you might have noticed that they are great at keeping you company and can help you cope with loneliness. Especially during a time when people are isolated from other humans, having pets can help many feel less alone.

"Pets are extremely helpful in preventing the feeling of loneliness,” says Buxani-Mirpuri. "Adopt a pet who you can care for, once again providing you with a sense of purpose."

5. Recognize the Feeling

If you're not sure why you've been feeling down, chances are you could be lonely. The first step to healing is to recognize that there is a problem or something that needs to change.

"We can't process or respond to an emotion if we don't acknowledge and accept its presence," Miller says. "Simply saying, 'I am feeling lonely,' begins the process of moving through the feeling. Loneliness isn't good or bad. It just is."

6. Talk to a Therapist

Many people think that therapy is just for people who are anxious or depressed. While that is partially true, a therapist can help you identify and work on coping with loneliness. "Therapists are experts at helping folks navigate the feeling of being alone and helping them build confidence to better navigate social interactions going forward," says Kelly O'Sullivan, LCSW.

7. Manage Your Social Media Feed

While it's impossible to have a perfect social media feed, you can take steps to help the algorithm push content that you want to see and is uplifting. Sometimes Instagram can make you feel lonely when people look like they are constantly doing something or hanging out with friends. However, as the common phrase goes, "Instagram is the highlight reel."

"If what you're seeing online and on social media is leaving you feeling more isolated, left out, and lonely, reducing the amount or being more intentional about what you're viewing can help," says Miller.

Now, this doesn't mean unfollowing your friends, but remember that social media isn't exactly real life. It's just highlighting what people want others to see and not the other "not so fun" parts.

8. Ditch the Phone

Similar to being mindful of your social media usage, you could always ditch the phone. Yes, you might need it for calls, but you don't need social media. If you find that social media is just setting you up to feel lonely, then just delete the apps. It's easier said than done, but over time, your mental health will thank you.

"Scrolling social media when you're feeling lonely can be a vicious spiral, making you feel like everyone on Earth is out having fun without you," says O'Sullivan. "Redirect some of that alone time into recharging with a book, exercise, or another unplugged activity."

This coincides with finding a hobby because with the time you would have spent scrolling mindlessly through TikTok you could use that to foster new relationships and learn a new skill.

9. Be Mindful of Bedtime Loneliness

For some people, those few minutes before bed can generate feelings of loneliness that can be difficult to deal with. However, there are a few ways to combat that, whether it's with a weighted blanket or sleep gummies to help achieve a good night's rest.

10. Call a Friend

Good friends will be there for you when you're feeling lonely. Even if they can't physically be there, they'll be around to lend an ear for you to talk about what you're experiencing.

"The first and most important step is reaching out and telling someone you feel lonely," O'Sullivan says. "You'd be surprised how much relief just verbalizing that to another person can bring and what support systems are available to you that you weren't expecting."

Next, 16 Expert-Approved Tips for Managing Your Mental Health

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

Sure, you can get your partner an espresso machine, bath set, stack of books, jewelry, candles, or fuzzy slippers for the holidays. All of those would probably be very well received. But if you want to take it up a notch this year, why not gift them with something that's a bit sexy, sultry, and—dare we say it—a little naughty? I'm talking about sexy gifts here. Sure, sex-related gifts can sometimes be seen as tacky or perhaps even offensive to some people, but let me tell you, there are some very sophisticated and chic options out there. I've highlighted some below. And you don't even have to give these to a partner. What about the friend who's been feeling themselves lately or wants to embrace their sexy side more? Or maybe you just want to treat yourself to something nice. Go for it.

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

It's that time of year again—Black Friday and Cyber Monday season. I know, I know. Some of you might be so excited to snag some amazing deals for yourself and also for your holiday gift haul. But I'm guessing there is also a group of you out there that feel totally overwhelmed by the prospect and don't know where to shop or how to start. And maybe there are some people who don't even want to shop at all (and if that's you, no pressure—that means more time to enjoy the Thanksgiving holiday).

But for those of you in the first two groups, you're probably looking for the scoop on the best deals out there. Well, you're in luck because there are some items that I wait until Black Friday to buy because I know that's when I'm going to score some amazing deals. For me, even though I'm a wellness editor and talk about it all day long, there are still some wellness finds that I like to prioritize on Black Friday. Sure, I'll buy some new leggings if needed other times in the year, or stock up on supplements or self-care items, but I really go all-in on my wellness wish list during this season.

Take a look at my wish list below of some of the best Black Friday wellness deals—maybe you'll find some inspiration here. Happy shopping!

Activewear

Fitness Gear

Self-Care Items

Home

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

Over the past few years, "probiotics" has been a buzzword floating around the health and wellness community and the internet. Well, there's a good reason for that. Gut health plays a significant role in overall health, and probiotics help to maintain that.

Our bodies are home to both good and bad bacteria. According to the Cleveland Clinic, probiotics consist of good bacteria that help keep the body functioning optimally. These good bacteria support the immune system and control inflammation.

In fact, it's the good bacteria that help fight off the bad to keep you feeling your best. You can get these good bacteria through your diet, but sometimes, adding additional probiotics to your health regimen can help you maintain a healthy digestive tract and immune system. Just be sure to check with your doctor before introducing new supplements to your routine.

To help you get started, we've listed some of the best probiotics for women below. There are options that can aid in typical digestive health and even some that help with vaginal health.

Probiotic-Rich Foods to Try

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

When it comes time to take vitamins each morning, have you ever thought twice about vitamin E? If you're like me, then probably not. I knew vitamin E existed, but I didn't know about its plethora of health benefits. According to the Mayo Clinic, vitamin E "is a nutrient that's important to vision, reproduction, and the health of your blood, brain, and skin." Vitamin E also serves as an antioxidant in that it helps protect your body against damage from free radicals.

You might be asking yourself, what's a free radical? Free radicals are "molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation. Free radicals might play a role in heart disease, cancer, and other diseases," according to the Mayo Clinic.

Vitamin E is commonly found in many foods we eat, such as spinach, broccoli, almonds, and peanuts. It is often part of your typical multivitamin, but for those who need an additional boost, there are many vitamin E supplements to choose from. Next time you're at the pharmacy, health supply store, or just shopping online, keep an eye out for these to add to your current health regimen.

Note: When looking for a supplement, be sure to read the labels carefully to find one that best suits your needs. It's also recommended to talk to your doctor before taking anything new so they can help provide some suggestions on brands, formulas, dosing, etc.

Vitamin E–Rich Foods to Try

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

Whether you're looking for a touch-up in between teeth cleanings or want to prep for a special event, there are plenty of options for at-home teeth whitening these days. You can go for something tried-and-true like special toothpaste or strips, or you can get bleaching trays from your dentist. And now you can even do the LED technology treatments that you'd normally get from your dentist in the comfort of your own home.

In general, using LED lights to whiten teeth speeds up the process. "LED lights (or light-emitting diode lights) work to accelerate the reaction of the bleach product on the teeth. The LED light itself will not whiten teeth," explains Kate Zoumboukos, DMD, of SW Austin Dental.

This might be a good option if you're looking for something a little stronger than the regular over-the-counter strips and whitening toothpaste. Intrigued? I asked the experts for more information.

Who Can Use LED Teeth Whitening?

Brian Harris, DDS, who's known as The Virtual Dentist, says that, in general, LED teeth whitening should be safe for all adult users. "Tooth sensitivity is usually where the concern is and is usually caused by the whitening solution," he explains. "The key is to use products with tooth sensitivity in mind like Snow whitening products or other over-the-counter solutions. People with extreme sensitivity or weakened enamel should consult their dental professional first."

Zoumboukos also says you should be careful if you have sensitive gums: "In some cases, the light and bleach combination can aggravate underlying sensitivity!"

And as for any side effects, it really depends on your specific set of teeth. "Tooth sensitivity and gingival irritation are the two most common side effects," Zoumboukos adds. So again, if you know you have sensitive teeth or gums, chat with your doctor.

How Does At-Home LED Teeth Whitening Differ From In-Office Treatments?

Harris says the at-home kits are often less expensive and more convenient and still offer great results. But of course, there are differences from getting it done professionally. "There are key differences between using at-home LED whitening systems versus in-office light-based whitening systems," Zoumboukos says. "Typically, office products differ in the concentration of bleach, type of bleach, and type of light system. Many of the in-office bleaching systems use higher concentrations of bleach. One study cited that 'light-activated in-office bleaching improved immediate whitening effect.'"

At-Home Best Practices

First, it's important to note that the American Dental Association has not given its Seal of Acceptance to any at-home LED whitening kits just yet. Zoumboukos says that the process takes time, as products are thoroughly evaluated. "Current independent research in support of LED at-home whitening systems is not widely available. More studies are required to determine the effectiveness and overall value of these products," she adds.

But if you want to give it a whirl, make sure you discuss it with your dentist first. "If you have had dental treatment in the past, ask your dentist how the bleaching may affect your smile or your risk of getting post-operative sensitivity. Go slow in the beginning, and stop use if pain or sensitivity develops," she says.

As for how to choose the right kit for you, you can ask your dentist first. Harris also suggests looking at the reviews. "Consumers are very vocal about what they like and they don't, which is great for a customer looking to try something new," he says. When it comes to using the kit, follow the directions carefully. Harris recommends using it regularly for the best results because consistency is key.

Take a look at some kit options below.

More At-Home Teeth-Whitening Options

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

Aromatherapy has such powerful benefits. Along with helping with sleep, energy, and for a mental boost, essential oils can also be used to deal with stress and feelings of anxiety. Yes, for some people, just breathing in some scents can provide you with a sense of balance and comfort.

It turns out the bioactive components in essential oils can be beneficial on the central nervous system. "There are a variety of ways to use essential oils—topical application and inhalation are two of the most common methods of use for stress reduction," explains registered dietitian nutritionist, Maya Feller, MS, RD, CDN. "The scent of the oils stimulates the scent receptors in the nose which sends messages to the limbic system and hypothalamus to release calming neurotransmitters. Essential oils also have many antioxidant and anti-inflammatory benefits. It is thought that essential oils may help to reduce oxidative stress and inflammation, both of which are thought to be contributors to depression and anxiety, however, more research is needed in this area to correlate the therapeutic effects of essential oils on oxidative stress and inflammation in terms of mood disturbances."

When it comes to using essential oils to combat anxiety or stress, Aba Gyepi-Garbrah, certified aromatherapist and founder of Aba Love Apothecary, recommends working them into a ritual (or creating one) that works for you. "It does not have to be elaborate. But it should be simple, consistent in use, and an enjoyable experience," she says.

There are a couple of ways you can use an essential oil—through a rollerball (with a carrier oil) that you can swipe across your palms or apply to pressure points, your sternum, and your abdomen. If you don't have a carrier oil available, Gyepi-Garbrah says you can also apply a few drops to a tissue and inhale. You can also create a misting spray with a combination of high-proof alcohol and distilled water. And of course, you can invest in a diffuser and let the scent waft through your home.

As for which are the best essential oils for anxiety, the experts share their recommendations below.

1. Lavender

2. Clary Sage

3. Cedarwood

4. Cinnamon

5. Vetiver

6. Frankincense

7. Sweet Orange

8. Rose

9. Ylang-Ylang

10. Red Mandarin

11. Bergamot

12. Ho Wood

Tips for Using Essential Oils

Before you start using essential oils, it's important to keep in mind some best practices to make sure you're using them correctly. Here are some tips:

Be careful if you're in a certain group: Gyepi-Garbrah recommends pregnant people, elderly, and young children use with caution.

Be mindful of pets: You should also use caution with highly-stimulating oils around pets.

Don't ingest: Gyepi-Garbrah says you should never ingest essential oils without the care of a license medical professional.

Apply to skin carefully: "Essential oils should never be applied directly to the skin, a carrier oil should always be used such as apricot, jojoba oil, or almond oil," Feller says. "If they are to be used in a bath, make sure that the oil is emulsified in an oil to avoid any irritation to the skin."

Choose high-quality products: "I always choose oils from a reputable company that tests for purity and quality," Feller says. "My long-time favorite and trusted source has been essential oils from Now."

Diffuse the scent: "If you are sensitive to strong smells, always find a way to diffuse the scent (i.e. not smelling directly from the bottle)," Gyepi-Garbrah says. "Try dropping on a tissue or cotton ball. Smelling straight from the bottle might be too much for some people."

Start slow: "A little goes a long way, always begin with a few drops of essential oil so it works on you in a subtle way," Gyepi-Garbrah suggests. "The key is to get familiar with the strength and tenacity of essential oils without overwhelming your senses."

Add drops carefully: "Be sure to pay close attention to the number of recommended drops for each oil as some have stronger properties than others," Panton says.

Next, These 13 Essential Oils Are the Key to More Youthful-Looking Skin

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

When you’re having trouble sleeping, you’ll take all the help you can get. You could switch up your bedtime routine to see if that helps. You might even change the timing of when you wake up and when you go to sleep. You could even turn on a diffuser, spritz a calming pillow spray, or invest in a sound machine to help you get to dreamland. There are a lot of options out there, which is great since everyone’s sleep preferences and bodies are all different.

There are also supplements that are sleep aids, with some including magnesium. According to The Cleveland Clinic, "magnesium is a nutrient that’s involved in several important bodily functions. It plays a role in muscle and nerve function, is involved in regulating blood pressure and blood sugar, and even helps build bones and DNA.”

There is some evidence that magnesium may help with sleep by regulating the neurotransmitters that are related to getting some shut-eye. And according to The Cleveland Clinic, some studies have found that these supplements make it easier to fall asleep, improve sleep quality, and reduce symptoms of restless legs symptoms. It’s important to note, though, that the studies are very small.

If you do want to try the supplements, it’s best to check with your doctor first before adding something new to your routine. You’ll also want to look for magnesium glycinate or magnesium citrate, not magnesium oxide, as that’s a stool softener.

Take a look at some best magnesium supplements for sleep below.