Self-described “soft girls who hike” Emily Thornton and Lucy Hird are two UK-based women chronicling their journeys exploring the nature of Great Britain on their TikTok account with the philosophy that “hiking doesn’t have to be hard.”

The idea of “softness” has taken over TikTok as an aesthetic and POV. It’s about leaning into what feels good, taking time for yourself, and nourishing your body and soul. Thornton and Hird apply the soft idea to hiking, reframing the activity from a type of hyper-athletic, achievement-oriented activity, to one that’s accessible to someone with the motivation “simply to enjoy ourselves,” and so coining the term “soft hiking.”

“Soft hiking is about the pure joy of spending time in nature and moving your body,” the soft girls who hike say in an explainer video. “It’s important to take breaks, eat, and actually take in your surroundings. Make some time to go off trail and be present in the moment. There’s no need to rush.”

The soft hike is akin to the hot girl walk and the exploding popularity of walking in general as a form of movement that’s not about burning a certain amount of calories or achieving any particular aesthetic goals.

“I think it’s extraordinary,” says walking expert Joyce Shulman, the co-founder and CEO of the app 99 Walks and author of Walk Your Way to Better, 99 Walks that Will Change Your Life. “What happened during the pandemic and post-pandemic is that people are really recognizing what I call the transformative power of an intentional walking practice.”

Shulman says soft hiking has all the benefits, and then some, of that intentional walking practice. Frankly, there are too many benefits of walking to list, but some highlights include promoting longevity, bone strength, cardiovascular and brain health, boosting creativity, and alleviating symptoms of depression. Walking promotes “feel good” hormones like serotonin, while lowering cortisol.

“A lot of the mental and emotional benefits, I believe, come from when we step away from our computers, our phones, our obligations, and give ourselves the opportunity to really clear our minds,” Shulman says.

Which is exactly what soft hiking does. It’s not about pushing yourself or achieving something. Maybe you’re even somewhere without cellphone service. The purpose is to appreciate your surroundings and move your body.

You can do that anywhere, whether it’s a mountain range or your own neighborhood. But being in nature has the scientifically-proven benefits of reducing stress. Soft hiking is also a form of taking “awe walks,” which have been shown to boost happiness and feelings of wellbeing.

“In order to experience an awe walk, you have to be willing to slow down enough to take it all in,” Shulman says. Taking your time just happens to be one of the tenets of soft hiking.

It might not appeal to everyone at first, especially when hiking has a rap as something difficult that’s only accessible to the hyper-fit people who can scale mountains, or privileged groups with more ready access to nature and hiking equipment. But soft hiking expands the idea of who a hiker is, so that more people can experience the activity.

“I’ve always thought that if you see yourself as a hiker, as someone who hikes, it just kind of opens up all of these opportunities to take your walk off road,” Shulman says. “Once you embrace that identity, think about all the places you can go.”

“Every single second of a match, your core strength comes into play,” says former WWE Diva Erika Hammond, now a celebrity trainer and founder of Equinox’s Knockout workout. “There isn’t a millisecond it isn’t!”

As a reminder, your core is more than your abs. Your core is really your whole “trunk.” So yes, your abdominal muscles, but also your back muscles and tiny stabilizer muscles surrounding your spine. Your glutes and pelvic floor muscles also come into play, since they are what keeps your core stable and aligned.

“Your core muscles play a vital role in stabilizing, moving, and protecting you in your everyday life,” Hammond says. “So a strong core is imperative for overall health and fitness.”

It’s also crucial in wrestling and other combat sports for allowing you to land a blow and take a hit.

“In wrestling you need to have a strong core to brace against resistance,” Hammond says. “Being able to effectively brace your core at different positions and speed during a match is imperative to help prevent injury.”

Hammond recalls how much core strength came into play when she had to “take a bump,” which is when wrestlers land on their back on the mat. Contrary to popular belief, those mats actually aren’t soft; they’re mostly metal and wood with just an inch of foam padding.

“It definitely hurts,” Hammond says. “So taking a bump [and] landing properly definitely needs to have the core engaged to safely brace the landing.”

Today, Hammond teaches shadowboxing in a new Equinox series called Knockout. The principles of core strength and stability she learned as a WWE Diva carry over into her own shadowboxing and in her teaching in building power and endurance.

“In combat sports so much of your power and endurance is derived from your upper and lower body but your core is what connects all of those movements,” Hammond says. “Shadowboxing is truly a full-body workout. Nearly every muscle group in your body is ‘connected’ to each move you make so during Knockout you are constantly engaging your core.”

So how did Hammond build the WWE diva’s core necessary to “take a bump” as a wrestler and land a punch or kick as a shadowboxing instructor? One way is by doing strength training exercises that mimic the moves she’s doing on the mat or in the ring. For example, doing a row at chest height with hand weights or cables works your back muscles similarly to a punch, so it strengthens your core in a way that’s organic to the movement.

Hammond’s favorite core-strengthening move is the extend sit-up twist. “This is a full-core movement, which works your upper and lower ab muscles in the initial extension and the sit-up then fires up your obliques during the twist,” Hammond says. “This strengthens rotational core movement and improves your ability to generate power from the core—much of which mimics your movements in boxing.”

Here’s how to train your core like a WWE Diva in the extend sit-up twist

1. Start on your back with your arms and legs fully extended.
2. Simultaneously tuck your knees into your chest as you lift your upper back off the floor to a boat hold position.
3. Rotate your torso to the left and right, then slowly lower back down to the floor while keeping your abs engaged and shoulders curled off the floor.

Other than popping a decongestant, how can you break up that mucus to breathe more easily? One option is to make like a Taylor Swift lyric and “breathe in, breathe through, breathe deep, breathe out.” (Sorry, had to.) Yes, according to a respiratory therapist, the power of breathwork can help ease congestion the same way it does for so many other things.

Why use breathing treatments for allergies

How exactly does the process go? First, an allergen—such as pollen, dust, or pet dander—gets into your system. “When an individual with allergies encounters these allergens, their body produces a reaction, including inflammation and mucus production, which can lead to respiratory symptoms such as coughing, wheezing, and difficulty breathing,” explains Mandy De Vries, RRT, respiratory therapist and director of education at the American Association for Respiratory Care.

Certain breathing practices can address the problem in a variety of ways, according to De Vries. This includes reducing your body’s stress response, improving lung function, decreasing inflammation, clearing mucus from airways, lessening the likelihood of allergic reactions, and reducing anxiety.

Three breathwork techniques to try

De Vries lays out the most effective breathing skills for congestion (that will probably feel like a lifesaver amidst all this pollen, amirite?):

Diaphragmatic breathing

Helping you breathe deeply and fully, and also promoting relaxation, De Vries says, this option involves the diaphragm, a large muscle at the bottom of your lungs.

1. Sit or lie down with your back straight, shoulders relaxed, and feet flat on the floor.
2. Place one hand on your chest and the other below your ribcage.
3. Take a slow, deep breath, inhaling for three to five seconds. As you inhale, feel your hand rise on your belly as it expands.
4. Hold your breath for a moment, then slowly exhale through your mouth for three to five seconds, noticing your belly deflating.
5. Repeat these steps a few times, envisioning stress leaving your body as you do so.

Other tips De Vries notes:

• If you get distracted, gently bring your mind back to your breath.
• Practicing this a few minutes each day is best, gradually increasing the duration as you feel more comfortable.
• Don’t get discouraged if you struggle with this technique at first—it takes time and practice for us all.

Pursed lip breathing

This technique is another great choice when you can’t breathe well. “Pursed lip breathing can help to slow down your breathing rate, improve airway pressure, and promote relaxation, which may help to alleviate congestion and reduce the feeling of breathlessness associated with nasal congestion,” De Vries says.

1. Sit comfortably, relaxing your shoulders and neck.
2. Inhale slowly and deeply through your nose for two to four seconds.
3. Pucker your lips slightly, like you’re going to whistle or blow out a candle. Making a “whoosh” sound, exhale slowly and gently through pursed lips for four to eight seconds.

Repeat these steps for a few minutes, ensuring your breaths are slow, controlled, and relaxed.

The 4-7-8 breathing technique

Feeling anxious? This type of breathwork may be the one for you. “Also known as the ‘relaxing breath,’ [this] is a simple and effective breathing technique that can help to reduce stress and promote relaxation,” De Vries says.

1. Sit comfortably, relaxing your neck and shoulders.
2. Place the tip of your tongue on the ridge of tissue behind your upper front teeth, keeping it there for the duration of this exercise.
3. Close your mouth and inhale quietly through your nose for four seconds.
4. Hold your breath for seven seconds.
5. Exhale slowly and completely for eight seconds.
6. Repeat for four breaths.

Other notes she mentions:

• The 4-7-8 ratio keeps your breathing slow, controlled, and relaxed.
• This technique may also take some practice, especially with the timing. That’s okay!

When breathwork doesn’t cut it

While these practices can help reduce symptoms and improve your overall respiratory health, know that more serious care may be needed. “Individuals with severe allergies should still seek medical treatment and work with their healthcare provider to manage their symptoms,” De Vries says.

This week’s episode of The Well+Good Podcast delves into how competitive athletes can create a balanced life off the court or field, with stress relief being a big piece of that. Host Taylor Camille speaks with Nina Westbrook, LMFT, a former Division I college basketball player turned therapist and founder of digital wellness platform Bene by Nina, and sports psychologist Angela Charlton, PhD, who have recently partnered on a workshop designed to teach athletes how to boost their mental fitness.

Listen to the full podcast episode here:

“Typically, in competitive sports, the focus is the physical output—what we’re achieving physically, whether we’re winning games, whether we’re injured,” says Westbrook. “But what it really takes is a balance between the psychological and the emotional, the social wellness and the physical wellness. You have to be physically healthy to be able to compete, but in order to compete at a high level constantly and continuously, you also have to be mentally strong and mentally fit.”

That reality applies to any high achievers who may find themselves defending against a high-stress environment. And just like athletes, anyone who is looking to perform at their peak level will benefit from equipping themselves with stress-management tools—and practicing using them—before they wind up facing off with stress. “It’s important to have practical tools to be able to balance [everything on your plate] so that when you face those tremendous times of stress or those stressful transitions, you know how to handle them,” says Dr. Charlton.

Below, find Westbrook and Dr. Charlton’s top tips for how to manage high stress like a star athlete, even if you don’t have an athletic bone in your body.

How to manage high stress like an elite athlete, according to an athlete-turned-therapist and sports psychologist

1. Bolster your social ties, and build a life you love outside of work

Strong relationships, like those with friends and family, are essential to both mental and physical wellbeing and can lend support when it comes to handling stress. As a former college athlete herself, Westbrook emphasizes that people who hold a high-stress position or one that’s deeply wrapped up with their identity, need to enrich their lives outside of their jobs. That means maintaining friendships and relationships with family members, and doing things outside of your work that you bring you joy (yes, even if your work itself is joy-sparking). After all, your job isn’t the entirety of who you are.

2. Make time (even if it’s just a few minutes) for mindfulness

No matter what your day looks like, it’s key to fit stress-busting mindfulness practices into it. Yoga is Westbrook’s mindfulness activity of choice because of how it combines breathwork, mindful meditation, and movement. Dr. Charlton recommends diagphragmatic breathing, which can have a physically de-stressing effect—research has shown it can lower cortisol levels—and grounding techniques to really orient yourself to the present.

All of these practices can be effective for stress management and relief even in short bursts. If you really feel strapped for time, though, consider working mindfulness into your shower, says Dr. Charlton, “and just really utilize all their senses.”  To do this, simply turn your focus toward the sounds, smells, sights, and textures you’re experiencing in the shower; this has a way of distracting your mind from the other stressful thoughts that might occupy it.

Another tip for people low on time and high on stress? Try simply turning the lights off for 10 minutes and focusing on being present where you are to ground yourself, says Dr. Charlton.

3. Redirect stressful thought patterns

Thoughts can feed and exacerbate stress, particularly when they distort your perception of reality into something much more negative or upsetting than it really is. These kinds of thoughts are called cognitive distortions and include things like, “If I make a mistake, I will lose my worth and value,” and “I must get everything on my list done to be or feel accomplished.”

To avoid these negative spirals, it’s important to first recognize that “the way you think about something is going to significantly impact how you behave,” says Dr. Charlton. Being aware of this reality could help you identify when you’re stuck in a stress-inducing thought pattern.

If you do catch yourself thinking in negative circles, pause to examine the factual information of the situation, and assess whether your thoughts are truly rooted in those facts. Dr. Charlton gives the example of passing by a friend at a shopping mall who doesn’t say “hi” to you, and then resorting to thinking that they are mad at you or don’t like you—both of which are conclusions that could cause stress. By instead thinking through the facts of the situation, you’d also realize that it’s possible this friend never actually saw you. This realization can help reframe the interaction from something upsetting to something much more benign.

For more tips from Westbrook and Dr. Charlton on how to get ahead of and manage stress in high-stress environments, listen to the full podcast episode here.

Soulful eyes, germy mouth

According to the American Kennel Club, a dog’s mouth contains around 600 types of bacteria, which is similar to what people have. There’s some species overlap there, but dogs also carry unique germs that humans aren’t equipped to fight off. Some of these microbes are zoonotic, meaning they can jump between species, and cause infections.

There’s also evidence based on a 2022 genetic study, published in Antibiotics, that canine saliva has plentiful numbers of bacteria containing transferable antimicrobial resistance genes. These dangerous genes may promote antibiotic resistance in humans, which you definitely don’t want.

Bacteria from dogs have a very low chance of penetrating intact skin, but they can get into your system through broken skin and mucus membranes like your eyes, nose, and mouth.

“All animals and people have bacteria, yeast, and viruses (called the oral microbiome) living in their mouths,” says Heather Berst, VMD, a veterinarian at Zoetis. “Many of these organisms are beneficial, but a few can be harmful if transmitted to people from dogs. The ones to be most concerned about are Clostridium, E. coli, salmonella, and campylobacter.”

Dogs can also have intestinal parasites like heartworm that they spread by licking, although Dr. Berst says parasites are more likely to spread through dog poop than by oral transmission.

And what about when Fido, you know, eats that poop? This icky habit is referred to as coprophagia, but whatever you call it, it’s gross, especially if your dog wants to lick your face afterward. “The fact that dogs eat poop is a concern for many people, but this doesn’t necessarily pose a significant risk to humans,” says family medicine physician Laura Purdy, MD, MBA. “While eating poop can introduce harmful bacteria into a dog’s mouth, the risk of transmission to humans from a dog’s lick is still relatively low.”

How worried should you be about a dog licking your face?

Your sweet doggy doesn’t know their mouth is a germ cesspool. They only know they love you and want to show it. The risks of transmission from licking your face are relatively small, but not non-existent, So, what’s a dog owner to do?

Dr. Berst isn’t only a veterinarian, she’s also a dog mom to Dottie, a highly affectionate rescue Chinese crested dog. “Every time I come home, Dottie gets super excited and crazily licks my face while wagging her tail—and I let her. That being said, I think you need to talk to your physician and your veterinarian if your dog licks your face regularly, as there can be some risks,” she says.

Dr. Berst and Dr. Purdy both feel that the most critical things to consider are the dog’s health status, and the person’s overall health. People with compromised immune systems should avoid having their dog lick them on the face. Elderly individuals and children should also show added caution.

How to protect yourself from dog germs

To start with, regular veterinary care for your pet is a must. This should include preventatives, like vaccines, that decrease the chance of transmitting zoonotic diseases to you and your family. “Make sure your pet is tested for parasites (worms) and is on a parasite preventative,” Dr. Berst says. “They should also be vaccinated for diseases such as rabies, and have their teeth cleaned regularly.”

Your dog’s diet also matters. Raw diets have become popular, but many veterinarians, including Dr. Berst, discourage their use. “Raw food diets increase the risk of transmitting food-borne illnesses. If I was around a dog and the owner fed the dog raw food, I would be cautious about that dog licking my face,” Dr. Berst says.

Also be wary around strays, who may eat moldy or rotted food off the street. Those that aren’t vaccinated or cared for may be more likely to carry disease. If you see a stray, contact a dog rescue organization that can get it the care it needs, and a forever home. In the meantime, stay clear of doggy kisses from dogs you aren’t familiar with.

Even if your dog gets optimum care, it’s a good idea to stop them from licking areas of open skin, like cuts and scrapes. “Even a healthy dog’s mouth may contain Pasteurella, a bacterium which can cause skin infections,” says Dr. Purdy. She also warns against Capnocytophaga canimorsus, a rare bacteria that can cause severe illness in people with weakened immune systems.

If your dog licks an open wound or bites you (it happens), contact your healthcare provider right away. Signs of infection like redness, swelling, or pus-like discharge require medical attention asap.

How to safely get love from your dog (and how to give it, too)

The symbiosis between humans and animals is clear. You probably need your dog’s unconditional love as much as they need yours. If you and your dog are both healthy, there’s no real need to forgo at least some of those loving, slobbery kisses.

If, however, you wish to be cautious or have cause for concern, Dr. Berst recommends training your dog to sit when you arrive home and wait for a treat or high-five, instead of a kiss. Cuddle sessions and petting are another powerful way to deepen your bond without the risk of swapping germs.

Before you consider skipping SPF—or your outdoor workout—know this: There are a few dermatologist-recommended hacks you can try to keep your sunblock away from your eyes.

But why in 2023 do we even still have to deal with this sunscreen-in-eyes situation? “Generally, sunscreens in the U.S. have been formulated for a certain feel and finish on the skin,” says Teo Soleymani, MD, a dermatologist at UCLA Health. “Over the past 20 to 30 years, the cosmetics industry has been big on finding products that are stackable with makeup and other products, or things that feel weightless or invisible on your skin.”

There’s also been a premium on sunscreens that are non-comedogenic, i.e. that won’t clog your pores, he says.

There’s a downside to all of this, Soleymani says: It tends to make sunscreens thin and water-soluble—meaning, they’re more likely to run when you sweat or get wet. “Whenever we look to make products that won’t clog your pores and will be weightless, it limits the ability to create a product that’s not easily rinsed off,” Soleymani says. “But what’s your body’s best rinse? Sweat that comes out of your pores.”

That brings us to what, exactly, you can do to keep your sunscreen in place and out of your eyes. Soleymani has a few suggestions.

Use a sport sunscreen

The name isn’t just for show—these sunscreens are actually formulated differently than others, Soleymani says. “It’s the same concept as waterproof mascara,” he says. “It’s formulated in a way that adheres to your skin a little better and is a little less hydrophilic—water loving—so it won’t slough off with your sweat.”

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Reconsider chemical sunscreens

As a whole, chemical sunscreens, such as those with ingredients like avobenzone, “tend to be less effective at being water resistant than mineral-based sunscreens,” Soleymani says. If you typically sweat a lot during workouts, it’s best to avoid using these on your face.

Reach for mineral sunscreens

Mineral sunscreens are typically thicker than their chemical counterparts, but that’s a good thing when you’re trying to prevent them from sweating off. “They don’t run. Mineral-based sunscreens tend to stick a lot better because of the zinc and titanium used,” Soleymani says. “The only annoying part of them is that they stay on your skin for a long time.” (His pro tip for removal: Try makeup remover wipes to get the sunscreen off at the end of the day or when you’re washing up after your workout.)

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Consider UV shield glasses

In case you’re not familiar with them, UV shield glasses block UV rays and tend to cover a larger area of your face than your standard sunglasses. If you pair them with a hat, you could potentially shield the upper half of your face from the sun without needing to use much sunscreen in that area. “A lot of baseball or tennis players wear them,” Soleymani says. “That can provide a good amount of UV protection without necessarily needing to cake on a layer of sunscreen.”

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Look into zinc oxide sunscreen

Zinc oxide sunscreen is what lifeguards used to smear on their noses and under their eyes in the ‘80s and ‘90s to offer strong sun protection. “That was really effective and would not run with water or sweat,” Soleymani says. “The only thing people didn’t like was that it was very noticeable.” Fortunately, zinc oxide sunscreen has progressed since then, and some companies now offer products that go on clear. Soleymani says it’s worth at least considering using this around your eyes to both protect your skin and create a barrier.

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Overall, Soleymani recommends just being “practical” when you’re working out in the sun. “Be sensible,” he says. “If you’re going to be out for more than 20 minutes at a time during high UV index times—10 a.m. to 2 p.m.—wear sunscreen. And, if you’ll be out for more than an hour, reapply.”

Dan Buettner, an author and researcher who studies the world’s longevity hotspots (aka Blue Zones, which include Ikaria, Greece; Loma Linda, California; Sardinia, Italy; Okinawa, Japan; and Nicoya, Costa Rica), recently posted a list of said drinks to his Instagram, and it’s surprisingly attractive. Sure, you won’t find soda (or even prebiotic soda) on it, but what you will find are some damn tasty beverages: coffee; green tea; black tea; water; and (wait for it!) wine.

“This is what people in Blue Zones, who statistically live the longest lives without chronic disease, drink,” Buettner explains. “So it’s a correlation. I can’t draw a causal relationship but I can tell you that in these Blue Zones, this is what people drink and they drink it on a daily basis for decades or even a century.” Separate scientific research backs up the longevity-enhancing benefits of these beverages, too. Keep reading to find out why you are (as old as) what you drink.

Top 5 beverages for longevity, according to Blue Zones founder Dan Buettner

1. Green tea

In the Blue Zone of Okinawa, Buettner says that people will fill up a 20-ounce jar of tea leaves and sip on it all day long, and he provides two separate reasons for why this may help them reach centenarian status at higher rates than the general population.

“First of all, caffeine has come out as a net positive, and it’s associated with lower rates of of Diabetes and Parkinson’s, lower rates of heart disease, and sharper focus,” he says. Just don’t drink it in the afternoon (especially if you’re sensitive to caffeine) or it’ll interfere with your sleep, he cautions.

The other reason green tea makes for a compelling longevity beverage is that it’s packed with antioxidants, says Buettner. And registered dietitian Neva Cochran, RD agrees. She explains that green tea is high in a type of antioxidant known as flavanols, which have been linked to a reduction in bad cholesterol. And studies have shown a link between green tea consumption and better cardiovascular health overall.

Green tea is also rich in a type of antioxidant known as catechins, which protect the body from free radicals. These, along with green tea’s caffeine content and the amino acid l-theanine, which is also found in green tea, help to protect the brain. A review of 21 different studies found compelling evidence linking green tea consumption with better attention and memory. That aforementioned l-theanine could also be responsible for links between green tea consumption and improved mood.

If you’re not yet convinced to pick up a green tea habit, know that it’s also been linked to significantly lowered fasting blood sugar levels, which means it could be protective against the development of type 2 diabetes. Green tea is also surprisingly great for your bones. “Tea polyphenols enhance bone formation and inhibit bone breakdown resulting in greater bone strength,” says Cochran.

This multitasking health beverage is even potentially protective against certain types of cancer—green tea’s EGCGs (a type of beneficial catechin) have been shown to inhibit tumor growth. Oh, and finally, green tea is good for the gut. Research suggests that it’s a prebiotic, which means it induces the growth of good microorganisms in the belly and reduces the growth of not-so-good microorganisms in the belly.

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2. Black Tea

Black tea carries many of the same benefits as green tea. It, too, contains caffeine, antioxidant polyphenols, L-theanine, and flavanols. As a result, it’s likewise protective against the development of several chronic diseases including type 2 diabetes, cancer, stroke, and cardiovascular disease. And it’s actually even better for the gut/digestion than green tea.

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3. Coffee (black)

Coffee similarly contains caffeine and is chock-full of beneficial antioxidants. In fact, says Buettner, it’s the primary source of antioxidants in the American diet, though he admits that is mostly due to the prevalence of coffee more than anything else.

Coffee is also rich in essential nutrients, including vitamin B5 (for making red blood cells), manganese (for bone development and metabolism), potassium (for lower blood pressure), magnesium (for energy production and sleep), and niacin, which helps convert vitamins into useable energy.

Overall, its consumption is linked to improved risk for type 2 diabetes, depression, neurodegenerative diseases, cancer, and liver disease. Buettner further notes that in the Blue Zone of Ikaria, they grind their coffee really fine and then boil it, like Turkish coffee, and he says there’s another type of antioxidant released by this process.

“So there may be an added benefit to drinking the coffee like that,” he says. Buettner adds that coffee is the wake up beverage of choice in the Blue Zone of Sardinia, but in Costa Rica, people tend to drink greater quantities of weaker coffee all day. “It’s consumed almost like any other beverage and not so much like a pick-me-up,” he says.

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4. Water

It should go without saying that water is good for you. Obviously, the body requires it and can only survive without it for about three days. But it’s also incredibly healthful when compared to most beverages found on store shelves these days in that it doesn’t contain sugar, chemicals, or additives.

In all Blue Zones, says Buettner, people drink water with their meals. “It’s not a big gallon of milk like we used to have when we were kids or some power drink or kombucha or any of these concoctions that are relentlessly marketed,” he says. Buettner theorizes that the water in Blue Zones may be more healthful than the water in other places, too. “If you ask a centenarian what explains the longevity of the area, they’ll say good food, clean air, and fresh water,” he says. “And it may indeed be that the water in the Blue Zones is cleaner.” (Having access to clean water is, of course, a serious wellness issue in many parts of the world.)

In the Nicoya Peninsula or Costa Rica, Buettner explains that the water that bubbles out of the Earth is also very high in calcium and magnesium. “When you have high levels of calcium and sunshine, those two conspire to make your bones stronger so people have fewer fractures and fewer fatal falls,” he explains. “And magnesium is good for heart function. So that may contribute some small part to longevity in Nicoya.” This theory makes sense if you consider the proven health benefits of drinking bottled mineral water.

5. Red wine

You might be surprised to find this one on the list, and Buettner readily admits that there’s controversy around positioning alcohol as beneficial to health in any way.

“I’m well aware of the recent studies around alcohol showing that it increases the chance of breast cancer in women, or that it can cause falls, car crashes, and other fatal events,” he says. “But I can tell you that in all five Blue Zones, they drink a little bit every day and it adds to their quality of life,” he says. “If you drink a little bit of red wine with a plant-based meal, it will about quadruple the flavonoid or antioxidant absorption and lower cortisol levels at the end of the day.”

He further notes that there are actually studies linking it to a lower risk of mortality. “People who drink a little bit, up to two drinks a day, actually have a lower chance of dying than people who don’t drink at all,” says Buettner. This is likely due to the high antioxidant content of wine, which has been shown to be protective against cardiovascular disease, type 2 diabetes, and even some forms of cancer.

And Buettner notes that you can’t underestimate the bonding effects of moderate alcohol consumption. As a recent deep-dive in The Atlantic pointed out, alcohol’s ability to enable community may well be one of the reasons the human species hasn’t evolved away from it despite some of its detrimental effects (e.g. the hangover and long-term health issues it’s correlated with).

Since strong social ties are one of the cornerstones of longevity, it makes sense than anything that enables them may help people live longer. Still, this comes with a lot of caveats, as Buettner notes. Moderation is key—we should drink no more than one drink per day—and some studies have shown there is no safe level of alcohol consumption.

So, the wine argument remains extremely nuanced and up for debate; however Buettner maintains that the Blue Zones offer a compelling argument for imbibing in moderation. “These people who are living the longest of anybody on Earth are enjoying a little bit of their favorite beverage alcoholic beverage every day,” he says.

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“Sardinians are famous for their daily consumption of the robust, regional red wine called Cannonau,” says Buettner. If you’re on the hunt for the red wine of choice for those in the Blue Zones, this is it. Cannonau di Sardegna, the local name for grenache, has two to three times the amount of flavonoids (a type of antioxidant) as compared to other red wines.

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I started “working out” in college, but I can’t say I ever liked it. Girls in my hall would all do eight-minute abs together or take group runs on the seaside cliffs near my Southern California university. I participated, but I also regularly claimed to “not be feeling well.”

College was also where I first developed a less-than-healthy mindset about working out. Since exercise was a chore, it was also a reaction: If I went out for late-night burritos, I had to run the next day. We all treated exercise this way. “I made sure to do a really long run earlier,”a friend would say as we tucked in to chips and dip at a restaurant known for its queso blanco.

While I was lucky to never develop disordered eating, I definitely had some disordered thinking when it came to exercise. Working out was almost exclusively done to look a certain way. You had to work out a certain way, too—at my school, most people ran or surfed for exercise. The learning curve for surfing was too steep for me, and running was just… boring.

This was more or less my relationship with fitness for the next decade. I was motivated by guilt, not enjoyment. The kinds of workouts I was doing didn’t help with that, either—one program popular during the thigh-gap-and-skinny-jeans era was even called the “fit jeans challenge,” as in, do this challenge and you’ll look the way people who wear skinny jeans are supposed to look. 

During the pandemic, my husband and I started doing online workout videos together daily to keep cabin fever at bay. After long hours on Zoom, moving my body started to feel like a treat, and doing fast-paced, high-intensity workouts was nothing like slogging through what always felt like an interminable run. This gave me a major mindset shift: It turns out that being active can actually be fun. With the right approach, it can feel less like work, and more like play.

“There’s an opportunity to make something playful because play isn’t its own thing that exists,” explains Elizabeth Lyons, PhD, of the University of Texas Medical Branch. “Play is basically an attitude towards everything or anything that happens.”

Lyons researches how the characteristics of games can help motivate physical activity and change behavior. Features like unpredictability, discovery, and even challenges can all change the way that someone interacts with something, making that thing more interesting to the person doing it. Those highly variable workout videos I was doing? That unpredictability was probably helping me view exercise more like play. Even though I was doing a similar style of activity every day, the exact moves, the intervals, and the order were always changing.

“The idea of novelty, surprise, unpredictability—these are very common playful experiences that are targeted by games, but they’re also important beyond games just in everyday life for keeping people interested in all sorts of things,” Lyons says. “I think unpredictability is huge.”

Another factor in viewing activities as games, Lyons says, is adding challenges, or rules. High-intensity workouts, for me, had the perfect combination of variability and rules to feel like a game.

“[Challenges are] basically the equivalent of when you’re a kid making up a rule that you can’t step on the cracks in the pavement,” Lyons said. “It doesn’t even have to be particularly challenging. It’s just some kind of arbitrary constraint that makes things more interesting.”

My ultimate challenge: handstands. I started trying to do them when I was in the midst of a lot of life upheaval—a big move, applying to jobs, and generally trying to figure out what I was doing in life. I was craving a small win, something that I could, theoretically, accomplish on my own. Now that I’d been doing regular strength and mobility-building workouts, I had ostensibly built up the capacity to hold myself upside down.

I began, as we start many things in 2023, by watching YouTube videos. And then by climbing up the wall, doing pike push-ups, and all the other things that the internet told me to do to “learn how to do handstands.” And it just wasn’t working. I could barely hold myself in a right angle against the wall. And pike push-ups? For someone who can (still) barely do a regular push-up?

Then I remembered that childhood tumbling class. When we started, we weren’t using the wall, we were inverting ourselves from standing. So, I took myself outside to a lawn and started falling (safely—I still knew how to do cartwheels). A lot. I used any five-minute breaks I could get during the work day to get outside and practice.

And then I started getting a little better, and a little better. I realized that I was throwing myself at the ground with way too much force, which is why I was falling over. I learned that I should claw my hands into the ground. And that if I did fall, I needed to try again right away or the memory would become fear later.

Now, a few months in, I can hold myself upside down, though only for three or four seconds. And while I find myself getting frustrated sometimes, I can also see the improvement. I went from not being able to do handstands at all to consistently holding something, even if it’s just for a few seconds.

By viewing my workouts and handstand practice as recess, I was rewiring my motivation. No longer was exercise something I had to do as a response to guilt. Instead, physical movement was something I wanted to do because it was fun. Tom Baranowski, PhD, professor emeritus at Baylor College of Medicine who has also done research with Lyons, says that “fun” is something adults tend to think of as something for children, writing it off as unimportant.

“You are intrinsically motivated if you’re doing it because you want to do it—not because you’re getting rewards, not because somebody else is expecting you to do it,” Baranowski says. “We need to resurrect the idea of fun and apply it to physical activity and our behaviors.”

Learning handstands has become something where I can get lost in the fun and the challenge, just like I could become engrossed in timeless play as a child. There have been many studies that suggest that your mindset can not only change the likelihood that you will work out but also change how healthy you actually are. Altering my attitude to one of “play,” even accidentally at first, has helped me reshape my relationship with exercise. Now, I’m starting to imagine what other areas of my life could be play, too.

However, this in-vogue word might be causing some confusion in fitness. Mainly with the difference between “low impact” and “low intensity.” Because, guess what, these workouts are not the same thing.

“The inclusion of the moniker of ‘low’ is what really tends to throw people off,” says Lynsey Price, the director of training and development at SLT, who has seen people mixing up the terms. “Workouts can be low impact and low intensity, but like SLT, workouts can also be low impact and high intensity.”

First thing’s first, let’s get these workout types defined.

What is a low-intensity workout?

The advent of hot girl walks and increasing emphasis on the importance of recovery means you might have been hearing more about “low-intensity” workouts. These are workouts where your heart rate increases but doesn’t spike, made up of less strenuous forms of continuous movement.

“Low intensity speaks specifically to the ‘steady state’ in which the heart rate levels remain during physical exertion,” Price says.

Examples of low-intensity workouts are taking a walk or easy bike ride, doing restorative yoga or anything else that gets you moving while “you could still easily hold a conversation without getting too winded,” explains Price.

This doesn’t mean they’re not an important part of a fitness routine. Low-intensity workouts provide necessary recovery for your muscles in between harder efforts while still keeping your blood flowing and your body moving. And, frankly, they’re just really enjoyable.

“In addition to improving cardiovascular fitness, some other benefits of low-intensity workouts are less fatigue and pain, elevated mood, improved sleep quality, and better mobility and balance, all while protecting the joints,” Price says.

What is a low-impact workout?

Just because this workout has the word “low” in the title does not make it easy. Unlike low-intensity workouts, “low impact” does not refer to the amount of exertion you’re undertaking. Instead, it’s about how much (or how little) external stress you’re putting on your joints.

“Low-impact exercises minimize the forces that often ‘rattle the joints’ and put excess ‘wear and tear’ on the body,” Price says.

For example, squats can either be low impact or high impact. A low impact squat is a bodyweight squat, maybe slowed down so you achieve more time under tension. A high-impact version is a jump squat, because the external force of landing back on the ground places pressure on your knees and hips.

The benefit of low-impact workouts are that they deliver muscular development without causing that “wear and tear.” “Low-impact workouts are far more sustainable for the body,” Price says. “They minimize injury, and they also promote recovery.”

Price’s favorite low-impact workout moves involve slow and controlled movements (like during an SLT class). That includes “lunges and side lunges with sliders, and bodyweight oblique work that can be done kneeling and planking on the floor. Weights, ankle weights, and bands are always great to add in, too!”

Can low-impact and low-intensity workouts overlap?

A workout can be low impact and low intensity, such as walking or gentle yoga. However, a low-impact workout like SLT is actually a high-intensity workout because it “focus[es] on safely working the muscle groups to utter, complete fatigue,” but those slow, controlled movements don’t stress the joints as much as a HIIT class or a run.

It would be pretty difficult to do a low-intensity high-impact workout: Can you imagine jumping or sprinting without your heart rate spiking?

So yes, there is some overlap between low impact and low intensity, but each has their own benefits, and one certainly does not require the other.

“Low-impact high-intensity workouts put less stress on the joints while still elevating the heart rate, improving cardiovascular health and muscular endurance,” Price says. At the same time, she says, “people are feeling and promoting the positive effects of low-intensity exercise, and are far more focused on engaging in activities that are sustainable for their bodies in the long run.”

Bottom line? Get low in the way that feels right to you.

Childhood rumors about gum staying in your system for seven years (or forever?) immediately came to mind. This got me to thinking: What happens when you swallow gum… and is it even digestible? To decipher fact from fiction, I reached out to Peyton Berookim, MD, MA, FACG, AGAF, a double board-certified gastroenterologist at the Gastroenterology Institute of Southern California.

What happens when you swallow gum?

For starters, the GI doctor notes that gum is in a different category from most foods and even candy. “Gum is a very particular concoction of elements that are intended to make it indigestible,” Dr. Berookim says. Its constituents are exactly why you can chew it for hours on end but it still stays intact.

“Think about it: If it doesn’t easily disintegrate in your mouth after repeatedly chomping down on it and being exposed to digestive enzymes, such as amylase, then it won’t get completely broken down in the rest of your digestive system either,” Dr. Berookim continues. So yes—gum isn’t compatible with the digestive system.

Does swallowed gum ever get fully digested?

Recalling the childhood rumor of gum staying in your system for seven years after swallowing it, Dr. Berookim says this is more of a myth than anything… with one caveat.

“Our digestive enzymes can easily break down all of gum’s components except the gum base itself,” Dr. Berookim says. “Gum base is composed of an insoluble gum base—resins, humectants, elastomers, emulsifiers, fillers, waxes, antioxidants, and softeners—sweeteners, and flavoring agents.” FYI, he notes that gum base is exactly what makes it sticky and stretchy.

But just because we can’t digest gum fully doesn’t mean it’ll stay in our systems forever. On this point, Dr. Berookim says we can liken gum base to other items we routinely ingest that we can’t break down—such as insoluble fiber, watermelon seeds, and popcorn kernels. “[These] are not digestible, but still follow along the path of the digestive system and make their way out of our bodies,” he shares. (Cue the collective sigh of relief.)

How “bad” is it to swallow gum?

While swallowing gum isn’t ideal, Dr. Berookim says that doing so by accident is unlikely to cause digestive distress or any palpable damage. “Some people report an immediate stomach ache after ingesting their gum, [but] whether this is just a psychological response or a real physiologic effect is not completely known,” he says.

With that in mind, Dr. Berookim mentions that experiencing adverse effects after swallowing gum are more likely if you ingest a large mouthful of it. “Too much gum swallowed at once can clump together to form a larger clump also known as a bezoar, which is too large to move normally through the digestive tract and can potentially cause an obstruction.”

Children in particular require more caution in this regard. “Since the diameter of the small intestine in a child is smaller, the risk of obstruction increases,” Dr. Berookim says. In sum, he advises spitting out your gum once it loses its flavor or you’re done chewing it—but it’s not really worth stressing over if you gulp it down by mistake.

Improper footwear or biomechanics, weak calf muscles, certain medications or health conditions like diabetes and even nutritional deficiencies can also play a role in causing tightness and issues with the Achilles tendon, says Rashi Anand, DPT, a physical therapist at Grit ATX in Austin, Texas.

“We also know that the amount of rest and recovery a person includes in their training program plays a key role in their susceptibility to Achilles tightness,” says Dr. Anand.

The good news: Stretching your Achilles can help you maintain an optimal range of motion and potentially prevent discomfort.

How do you know if you have a tight Achilles tendon?

Although in some cases, it is quite obvious that your Achilles tendon is tight, in mild cases, tightness might be harder to identify. And if you have chronic Achilles tightness in both legs, you may have become so accustomed to the feeling that it’s difficult to detect.

Dr. Anand says that signs can include a limited range of motion in the ankle joint when the toes are pointing towards the knees, along with tenderness along the tendon. “Other potential symptoms could include pain, weakness in the calf muscles, and crackling or popping sensations,” she shares. It might be uncomfortable to walk or run. “Counterintuitively, some people may experience increased stiffness with inactivity, but feel better with activity, only to have the symptoms return after,” she says.

3 effective stretches for the Achilles tendon

Classic calf stretch

With this move, you should feel a stretch in your gastrocnemius (the larger calf muscle) and Achilles tendon of the back leg. Dr. Anand suggests that you can adjust the distance of your back foot from the wall to increase or decrease the intensity.

Here are the steps:

1. Find a wall and stand facing it with your feet hip-width apart.
2. Take a step back with one foot and plant the ball of that foot on the ground. Make sure to keep the toes of your feet pointing straight ahead. (Turning your foot outward reduces the stretch on the Achilles.)
3. Lean forward while keeping your back leg straight, and slowly shift your weight towards the wall. Keep your hips squared to the wall.
4. Hold the stretch for about 20 to 30 seconds.

Here’s the stretch in action:

Soleus calf stretch

The soleus is the thinner, flatter muscle that lies underneath the gastrocnemius in the calves; it tapers down and fuses into the Achilles tendon. Dr. Anand says that the soleus calf stretch is similar to the regular calf stretch, but the main difference is how you position the knee in the back leg.

“In the classic calf stretch, you keep the knee of the back leg straight, which really targets the larger calf muscle. But in the soleus calf stretch, you bend the back knee somewhat,” she says.

Here are the steps:

1. With your feet hip-width apart, take a step back with one foot and plant the ball of that foot on the ground.
2. With a slight bend in your back knee, and slowly shift your weight forward.
3. Hold the stretch for about 20 to 30 seconds.

Check out the stretch below:

Calf stretch in a long sitting position

If you’re looking for a gentler alternative to standing calf stretches, Dr. Anand suggests trying a calf stretch while sitting on a bed or the floor with your legs extended straight out in front of you.

Here are the steps:

1. Sit down with your legs extended out in front of you. You can place a rolled-up towel or yoga block under your ankles to get a deeper stretch.
2. Loop a belt, strap, or band around the balls of your feet and gently pull it toward you. Make sure to keep your toes pointing up.
3. You can also choose to stretch one leg at a time if sitting in this position is uncomfortable for you.

Check out the video below for a demonstration:

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Before you begin any of these Achilles tendon stretches, Dr. Anand suggests applying heat (via a heating pad, warm bath, or shower) to your lower legs and feet. You can even stretch in the shower if you have enough room. “Not only does the heat feel great, but it [also] promotes blood flow and softens the Achilles and surrounding tissue for more effective stretching,” she explains.

How often should you stretch the Achilles tendon?

Dr. Anand recommends doing these three stretches three times through for one “set,” holding each for three long slow breaths each (at least 20 seconds total). Repeat that three times per day.

“Just think: ‘3x3x3’ at breakfast, lunch, and dinner,” she says. Consistency is key: Stretching frequently is an important factor in reducing stiffness and improving mobility. “Doing frequent mild to moderate stretches also promotes blood flow and circulation, which directly improves healing rate and tissue health,” she adds.

Although it may seem like a big time commitment, the entire routine shouldn’t take long, and you’ll likely feel a lot more limber and comfortable, which should help reinforce your motivation to stick with it.

“When creating UV AOX Mist, we looked to create a broad-spectrum SPF product that was suitable for both body and face, water resistant for 40 minutes, and that wasn’t just made for the sun, but also the skin,” says Lia Arvanitidou, PhD, VP of global technology and design at Colgate-Palmolive, EltaMD’s parent company. “It protects skin from premature aging and offers a beautiful, blendable finish that people want to wear every day.”

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EltaMD UV AOX Mist Broad Spectrum SPF 40 ($45) is made with antioxidants vitamin C and vitamin E to reduce skin discoloration and visible signs of aging while fighting free radicals and protecting the skin from environmental aggressors. It’s also made with a blend of coconut extract and glycerin to hydrate the skin. “When out in the sun, skin can tend to dry out, but with the inclusion of these ingredients we’re preventing dehydration as well as water loss from the skin,” says Dr. Arvanitidou. Plus, it has skin-soothing like aloe vera—a wonderful anti-inflammatory ingredient to have on your skin when getting a lot of sun exposure. When I spray it on and rub it in, it feels more like I’m using a lotion spray than a sunscreen.

Although the formula uses zinc oxide, a mineral sun blocker that is naturally white, to protect the skin from both UVA and UVB rays, it rubs in clear. When you spray it on, it disperses white, which Dr. Arvanitidou says was intentional “to ensure you don’t miss a spot when applying.” But once you rub it in, it turns totally clear—it’s honestly shocking to watch it disappear before my eyes.

“It is an art and a science to formulate a product with the desired aesthetics and great cosmetic elegance,” says Dr. Arvanitidou. “We were able to do it because of the grade of transparent zinc oxide that we use and the right ratio of emulsifiers to zinc oxide in our formula.”

What makes this SPF spray super special is that it uses air introduced through “bag-on-valve” technology instead of chemical propellants to get the sunscreen out of the can.

“The air-powered packaging technology allows effortless application for 360° angle spraying—meaning it can spray from any angle, including upside down,” says Joel Cohen, MD, a board-certified dermatologist who was involved in the product’s beta testing. “This makes it easy to use for hard-to-reach and often missed spots like the middle of your back, shoulders, and the back of your knees. This, coupled with its 100 percent mineral sheer finish formula and added antioxidant benefits make UV AOX Mist an SPF hat trick.”

The lack of chemical propellants is especially important because these chemicals can sometimes introduce trace levels of the cariogenic organic compound benzene into aerosol products. In a May 2021 petition to the Food and Drug Administration (FDA) from independent laboratory Valisure, it was reported that 78 batches of aerosol sunscreens from several brands (including EltaMD) contained trace amounts of benzene. The compound wasn’t intentionally added to any of these sunscreens, but was rather “discovered as a contaminant during the production process,” says Shirley Chi, MD, a board-certified dermatologist in Southern California. “In the case of spray-on sunscreen, it seems to be found in the propellant.”

The amount of benzene found in these products was so low, that it likely had no impact on health. “The reality is that we have exposure to trace benzene in many situations, including pumping gas for your car, far more than would be from a contaminant such as this,” says Ranella Hirsch, MD, a board-certified dermatologist in Cambridge, Massachusetts. However, decreasing exposure to benzene is a plus, so the new EltaMD UV AOX Mist is a wonderful step in the right direction.

So if you’re looking for a sheer and hydrating face-and-body spray-on sunscreen to get you through your morning runs, days spent at the beach, long drives with the sun beating through the window—basically, anytime UV rays can reach you—the EltaMD UV AOX Mist is a sure-fire choice.

But as a somewhat busty woman, none of my teachers could answer my biggest question about my golf form: What was I supposed to do with my boobs?

If you’re a woman with an un-squash-down-able chest, as you bring your arms together to grip the club, there are two quite obvious obstacles you have to go over, under, or squeeze together. Sometimes my boobs would get in the way of my back swing, messing up my range of motion. How to execute a golf swing while taking into account this biological reality seemed like a pretty important question—one that none of the male golfers in my life had ever thought about!

I recently had the opportunity to meet three Ladies Professional Golf Association (LPGA) rookie year players competing in the JM Eagle L.A. Championship thanks to tournament sponsor Zinus, which makes mattresses and furniture. These impressive Zinus ambassadors were giving lessons to a group of us on “chipping”, which are short distance shots meant to get a ball that has landed near to the green, but not on the green, in range of the hole. As I watched the players execute these tricky maneuvers, I couldn’t ignore my burning question about my bust.

The first player I asked, Polly Mack, had to laugh. It’s not really an issue for her personally, but she appreciated that it could be for others—and even saw the upside. She explained that in a golf swing, your upper body wants to move together like a unit, and you want to create a large radius with your arms. So having to maneuver with your boobs could help you keep your upper body together while also enforcing that larger radius.

“It’s honestly almost a good thing if you have bigger boobs because you want to have that radius off your arm,” Mack says. “It makes you want to go through the ball with your upper body and take your upper body with you.”

Another LPGA player, Riley Rennell, was very familiar with the question. Her father and caddy is a longtime ladies golf teacher, so “the question would always be over or under,” Rennell says.

For Rennell, she is firmly on team “over.” That is, place your arms over your chest and press down on your boobs, which also has the upside of enforcing that bigger radius, as Mack pointed out.

“For some bigger-chested ladies, you definitely have to go over. It’s a lot more comfortable,” Rennell says. “Get on top and that way you can have freer mobility, whereas if you’re stuck a little bit under, it can be hard to get the golf club in the correct position. And, a sports bra is the way to go.”

Bailey Tardy takes a different approach, particularly when she’s putting.

“I honestly think it’s a built-in training aid for us,” Tardy says. “You want to think of just rocking your shoulders when you putt, and we’ve got something to squeeze.”

The idea is by squeezing your boobs together, you can keep that upper body moving as one solid unit during your putts.

“Even now when I’m putting, my elbows stay by my side and I literally squeeze my boobs together,” Tardy says. “It just keeps everything together and everything locked.”

While considering whether I was team go over or team squeeze together, I had to question whether my quandary was a little bit offensive. Was it similar to the line of thinking of “Oh no, what does a woman president do when she’s on her period”? Was I giving too much importance to a biological difference, and thus implying that golf is a man’s activity that women simply have to adapt to?

Tardy reflects that her putting form “is definitely different than what the men do.” Maybe acknowledging those differences is not insulting, but instead is necessary, and even validating, to making golf more accessible and welcoming to women.

“I’ve never really been taught by a woman,” Tardy says. “It would be great to get some women’s insight.”

But what if you could prioritize your well-being with simple practices that fit into even the busiest schedule? According to certified functional nutritionist Kelly LeVeque, 10 minutes a day is all it takes to make some serious headway when it comes to supporting your health. “In my opinion, taking care of our well-being is the most important thing we can do for ourselves, so even amidst our busy schedules it should always be a priority,” she says.

Sound like a pipe dream? To turn this theory into practice, LeVeque is sharing four quick wellness tips, including guidance on how, exactly, to squeeze them into your daily routine—no matter how packed it is. And to make prioritizing your well-being even more attainable, she’s serving up each tip with a NOW® supplement formulated to support your specific wellness needs. Check out LeVeque’s 10-minute recommendations for feeling cared for and accomplished at the end of every (very busy) day.

1. Support your gut

Scroll through your social media feed for a minute or two and you’ll see that, these days, conversations about gut health are everywhere. But supporting your digestion isn’t just a passing trend—it’s essential to your overall mental and physical well-being, LeVeque says, which gives it some serious staying power.

To prioritize her own digestive health, LeVeque fortifies her gut-friendly Fab 4 smoothies—which you can create by combining any blend of protein, fat, fiber, and greens—with supplements. Choosing from a powerful lineup of NOW® powders, she adds a scoop of Organic Acacia Powder (which acts as a prebiotic to help maintain a healthy GI environment), Fiber-3 Powder (as a source of soluble and insoluble fiber), or Prebiotic Bifido Boost Powder (which helps support a healthy balance of gut microflora) to her daily drink.*

“Dedicating 10 minutes every morning to this habit will allow you to conveniently get 30 grams of protein, increase fiber intake, and stabilize blood sugar levels,” she says.

2. Get some sunlight

When your alarm goes off in the morning, do you pop right out of bed, or grab your phone off your nightstand and catch up on your social feeds? If you’re human and you usually opt for the second option, LeVeque suggests a different approach that can help boost your energy and combat early morning brain fog.

“Upon waking, rather than staying in bed and scrolling through your phone, step outside and aim to get at least two to 10 minutes of natural, direct sunlight to trigger the first dopamine release of the day and promote wakefulness,” she says. What better way to prioritize self care than with a dose of dopamine, first thing?

And there’s more: Sun exposure throughout the day is a simple way to fill up on vitamin D, which “has been linked with a lower risk of mood issues overall,” LeVeque says. “Getting out in nature is an easy way to increase endorphin levels and dopamine production.” To fill in the gaps on days you’re not able to get outside, she recommends supplementing with NOW® Vitamin D,* which offers 313 percent of your daily value per serving.

3. Hydrate, hydrate, hydrate

You know drinking water is important—but did you know that properly hydrating is about more than simply hitting your daily number of ounces? “Many people drink plenty of water but don’t replenish electrolytes, leaving them at risk for electrolyte imbalance or deficiency and symptoms like headaches, cramps, fatigue, and weakness,” LeVeque says.

According to LeVeque, supplementing with a high-quality electrolyte mix is key—which is why she reaches for NOW® Sports Effer-Hydrate tablets, formulated to help with rehydration and recovery.* “The tablets contain sodium, calcium, potassium, chloride, phosphate, and magnesium for a complete electrolyte profile, and come in a variety of flavors that are the perfect addition to your water as a pre- or post-workout drink,” she says. Fruity sips that can help reduce your chance of fatigue throughout your daily grind?* That’s definitely self care.

4. Try “exercise snacking”

No, LeVeque’s not suggesting you hit the elliptical with a bag of trail mix (but don’t let us stop you, if that sounds appealing). She defines an “exercise snack” as any short burst of vigorous activity that raises your heart rate, like climbing the stairs or going for a quick walk. “Incorporate exercise snacks into your routine to interrupt prolonged periods of sitting as a way to boost your mood, increase energy levels, and support stable blood sugar levels,” she says.

To get the most out of these mini movement sessions, LeVeque recommends supplementing with NOW® Sports Creatine Monohydrate.* “Creatine is a substance found naturally in muscle cells,” LeVeque says, that’s been “shown to improve strength, increase lean muscle mass, help muscles recover faster, and promote optimal performance during short bouts of high-intensity activities.”*

So grab some creatine (or another pick from your supplement lineup), set your timer to 10 minutes, and prioritize your self care with these quick wellness tips—because you deserve at least 10 minutes for you, even on the busiest days.

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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

“Colorectal cancer is the third-most-commonly diagnosed cancer in men and women and second-most-lethal cancer,” says Yi-Qian Nancy You, MD, professor of colon and rectal surgery, director of the young-onset colorectal cancer program and associate medical director of the clinical cancer genetics program at The University of Texas MD Anderson Cancer Center. “It is also the number-one cause of death in men under the age of 50.”

Colorectal cancer includes colon and rectal cancer, and typically starts as a polyp or growth on the inner lining of the colon. While not all polyps form into cancer, some can. Dr. You says that these cancer cells can progress or start spreading, and typically colorectal cancer will grow deeper into the wall of the colon and rectum becoming stage two cancer.

Symptoms to look out for if you suspect you may have colorectal cancer?

Colorectal cancer can present itself in many ways, and some patients can even be asymptomatic and not know they’re sick.

Theodore R. Levin, MD, research scientist at the Kaiser Permanente Division of Research in Oakland, Calif. and clinical lead for colorectal cancer screening at The Permanente Medical Group says that some of the main symptoms to look out for include: rectal bleeding, abdominal pain, weight loss, anemia, or change in bowel habits—particularly narrowing of the stools.

Extreme fatigue, weakness, and persistent pain in the abdomen that leads to excessive gas or cramps are also symptoms to keep an eye on, according to the Mayo Clinic.

Are there any lifestyle choices or factors that increase your risk?

Like most cancers there are modifiable and unmodifiable risk factors. Dr. You says that predictors that are out of a patient’s control can include a medical genetic predisposition due to family history. This can include inherited colorectal cancer syndromes such as Lynch syndrome, and your risk of getting colorectal cancer also increases as you get older.

But there are risk factors that can be brought on by lifestyle choices. “This includes smoking, high alcohol consumption, an unhealthy diet, or the so called ‘western diet pattern,’ lack of exercise, a sedentary lifestyle, and being overweight,” Dr. You says.

There is an association between drinking sugar sweetened beverages and an increased risk of colorectal cancer, according to new research conducted by the Harvard T.H. Chan School of Public Health.

Are there specific things young people can do to prevent colorectal cancer?

Dr. You has three major tips for young people: She recommends learning what the symptoms of colorectal cancer are, paying attention to your body and not ignoring anything that may seem off.

“Young adults are busy and are not thinking they can get cancer,” she says. “They don’t always have a primary care physician at a phone call’s reach, and sometimes even the first physician they reach out to may not think of cancer. It is important to learn the symptoms, not ignore them, and seek care.”

Second, she recommends learning about your family history. She says that up to 20 percent of the young onset of colorectal cancer arises in patients with an inherited predisposition, so it is critical to make the diagnosis of the underlying syndrome, so that all at-risk blood relatives can have an opportunity to be proactive about their health.

Finally, make routine screenings part of your self-care practice.

“People tend to think of colon screening in terms of colonoscopy,” Dr. Levin says. “However, with the availability of non-invasive tests like the fecal immunochemical test and fecal DNA tests, it’s never been easier to protect yourself through screening.”

There are two main types of screening tests for colorectal cancer: stool-based tests and visual exams.

Stool-based tests can be done in the comfort of one’s home and involve sending in your stool to a lab for analysis. Because these do not involve a doctor looking at you physically, these are less invasive and typically less expensive.

Visual exams involve a doctor directly examining the inside of the colon or rectum, and this includes the colonoscopy. These do involve a certain amount of preparation and are performed generally every five to 10 years. If something abnormal is found, further diagnostic or treatment procedures, such as removing a polyp, can be done right away.

Why routine screenings are so important in early detection and prevention, specifically in younger people?

Colorectal cancer staging describes how much cancer is in the body, and diagnosis is the most powerful predictor of survival for long-term quality of life in survivorship.

There is opportunity for interception, which is why routine screenings are key. “It takes time for a polyp to develop into cancer and for a cancer to progress through the stages, so removing a precancerous lesion can completely prevent cancer, and diagnosing a cancer as early as possible can improve outcomes,” Dr. You says.

If you’re unsure what age you should start getting screened, experts agree you should consult with your doctor first. Some patients have  non-modifiable risk factors and others may have high-risk factors. Dr. You says that patients with Lynch syndrome should start screening around ages 22 to 25, patients with the chronic inflammatory bowel disease ulcerative colitis should follow strict guidelines, and patients with a first-degree relative that has or has had colorectal cancer should start screening at least 10 years before the relative’s age at diagnosis. The majority of the young patients who are at an average or normal risk should start screening at age 45.

“Being diagnosed with young onset colorectal cancer can feel scary, shocking, and isolating,” Dr. You says. “It is important to know that you are not alone. There are other young adults going through the cancer journey, and there are experts who are here to walk with you.”

It’s a hot-button topic, too. The ultimate problem: Who is “allowed” to consider themselves “midsize”? As Sole-Smith writes, many creators are claiming the label just because they aren’t a size 2, and they refuse to hear criticism from people who live in larger bodies about the harm.

Before we dive in, it’s important to note this is a complicated topic. “Not every fat person thinks alike, of course,” wrote Sole-Smith in her new book, Fat Talk: Parenting in the Age of Diet Culture. “We each bring our own context, our own set of privileges or other intersecting identities, and our own unique experiences of our bodies and the world’s treatment of those bodies.”

Keeping that in mind, here’s what different experts and self-described midsize people have to say about this controversial label.

The definition of “midsize” differs based on who you talk to

As mentioned, people have different definitions of what being “midsize” looks like. While The New York Times reported that the modeling industry says anyone above size 2 is midsize, various other people and outlets say the range is more like sizes 10 to 16.

When we all have different perceptions, it’s nearly impossible to say there’s one real definition. So how might an expert describe it generally? “‘Midsize’ is describing a group of folks who simply don’t experience the stigma or limitations in navigating the world that fat folks do, but are carving out a space to highlight their body image concerns and feelings of inadequacy compared to the thin ideal,” says Meredith Nisbet, MS, LMFT, the national clinical response manager at Eating Recovery Center.

These individuals may feel excluded from people in larger and smaller bodies. “Throughout my entire life, I have always had to look for larger sizes in stores and socially not be seen as ‘skinny’ by my peers,” says Brianna Sheridan, LPCC, a regional clinical director with Thriveworks in Cleveland who specializes in life transitions, stress, coping skills, women’s issues, and self-esteem. “However, many of my larger-bodied friends and associates make a point to say and share that because I am not as large as them, I cannot fully belong to the large ‘fat’-bodied group.”

The tricky problem with having no real definition is when use of the descriptor “midsize” gets out of hand. “Smaller and smaller folks have identified with this term on social media and use it to refer to being larger than the cultural ideal of thinness, but also not fat,” says Heather Clark, a licensed counselor and the clinical director at Rock Recovery. People may see that in TikTok videos, for example, and feel upset that the creator is (in a way) claiming to not have privilege when they do.

Another point Sole-Smith makes in her upcoming book is possibly the most important one in this discussion: “It’s never our job to label other people, and especially not people who live in bigger bodies than we do.” Nisbet adds that focusing more on image perception, or how people feel, than tangible difficulties, is “further marginalizing the already-marginalized.”

Sheridan has witnessed this among friends. “I often hear them throw shade at plus-size models (that are “midsized”) as not being body affirming enough as representation in media, etc., for larger body populations,” she says. She compares it to seeing more representation of people of color, but typically only ones who are light-skinned.

How the ‘midsize’ conversation can be problematic

This conversation revolves largely around numbers, from weights to measurements to clothing sizes—and that doesn’t help. According to the National Eating Disorders Association, sharing these types of personal metrics can be harmful, potentially triggering people with eating disorders to relapse or invalidate their experience. It’s also just generally fruitless. “Sharing weights/sizes and arguing about size categories is really unhelpful because it’s so nuanced and because there is significant privilege and marginalization at stake in these conversations,” Nisbet says.

We must also ask the critical question of why someone is posting those details in the first place. “Is it for validation? To have someone say something nice? To receive a different response from what is experienced in person?” says Wendy Schofer, MD, a board-certified pediatrician. Again, it comes down to moralizing body sizes, not giving actually helpful information. “When we are posting and labeling strictly by weight, we don’t understand a thing about the health of the person,” she adds.

Plus, have you ever noticed how people who carry weight in their stomach are seen differently from people who carry weight in their thighs, hips, or butt? I’ve heard people who identify as the latter be referred to as “thick” (which has positive connotations) whereas people who identify as the former are described as “chubby” or “fat” (said in a negative way). This could be because thighs, hips, and butts are sexualized, especially for people assigned female at birth. This issue pops up in clothing stores, too, as many plus-size items are made for hourglass-shaped bodies. This is rooted in the fact that we still live in a society where diverse bodies aren’t celebrated or respected.

Why the term ‘midsize’ may be hurtful to some

To some degree, whether or not you consider yourself to be “midsize” comes down to the difference between how you feel and what you experience, as Nisbet mentioned above. And that, like many other aspects, is tricky, considering the wide range of experiences people can have. This emphasizes how the term “midsize” can be hurtful.

“I think it’s important to highlight again here that this is based on a feeling—not feeling good enough or thin enough—and not on actual difficulty navigating the world in their body,” Nisbet says. “This alignment with the thin ideal pushes fat folks even further down the spectrum of body size and will only lead to increased stigma experienced by folks in larger bodies.” So in some ways, “midsize” can be hurtful as it centers the narrative on people who aren’t facing discrimination, aka not people in larger bodies and distracts our society from fighting for body liberation.

Can ‘midsize’ people still have ‘thin privilege’?

ICYMI, thin privilege refers to the unearned advantages people of a smaller size have.) And Sheridan, who considers herself to fall into this category, says yes, someone who is “midsize” or at least “not thin,” can still benefit from the privileges afforded smaller-bodied people. “I definitely have experienced skinny privilege in the clothing that I can find, the ease at finding jobs or being socially accepted in public, the seats that allow me to sit, the airplane seat prices that don’t get increased because I need a special seat or belt expander, the medical field providers not lecturing me based on my habits, etc.,” she says. “There is no doubt ‘privilege’ in having bodies that society designs and caters to. However, no one looking at me would ever call me ‘skinny.’”

We also have to ask this: Are people using the term “midsize” to avoid being called fat?

“The term has been somewhat co-opted by folks who wear sizes 8 to 14 to distance themselves both from fatness, and from their own thin privilege, by refusing to identify with thinness,” Clark adds. While “fat” isn’t a bad word, many people still judge and discriminate against people who are fat—which is why that urge to distance is understandable. However, the true point is to address fatphobia in ourselves and in our society so people of all bodies can be at peace.

Ultimately, there’s a lot of gray area. On one hand, the term “midsize” divides us further, taking us away from the true point: celebrating body diversity (and not putting so much focus on body size). Sheridan agrees: “I feel calling bodies like my own as ‘midsize’ is just another way to say us versus them.” Otherwise, she says, we’re causing “those of us ‘passing’ as midsized bodies to be alienated against and not find solidarity with any group, but still having a larger body and experiencing similar, if not the same, pain points.”

But on the note of the latter, the word “midsize” can be helpful in that it draws attention to the specific issues people in that size range face despite their thin privilege. “At long last, there is much-needed attention on this body type that has been previously overlooked,” says Marian Kwei, a celebrity stylist, editor-at-large, and creative consultant. “The midsize sector has nothing being tailored to them; clothing available to them has never been given pre-thought or any specialization.”

Where do we go next?

With many various (and valid!) viewpoints, it’s hard to have a definitive, “right” opinion. Given that, how can we navigate the conversation in a helpful way with loved ones? Nisbet suggests flipping the script, being objective, and considering the circumstances.

“It’s difficult for the person who’s straight-size, but the largest person in their family, to understand they still receive and benefit from thin privilege in the general world,” she explains. “However, if we base body size categorization on how easy or difficult it is for us to navigate the world or access different things, there’s a tangible divide that highlights the privilege and marginalization folks experience.”

“At the end of the day, I wish we, as a society, would stop playing this game and recognize the more we can all accept each other regardless of size, the better,”—Brianna Sheridan, LPCC

She acknowledges how this can be easier said than done. “It is an uphill battle to argue someone’s identity with them,” she adds. “We all exist in our own individual context and systems, and therefore our image of ourselves isn’t always easily understood by others.”

Sheridan urges continuing to fight for inclusivity. “At the end of the day, I wish we, as a society, would stop playing this game and recognize the more we can all accept each other regardless of size, the better,” she says. This could look like making airplane seat belts longer so extenders aren’t needed, creating more fashionable options for people of all sizes (that are also affordable!), and educating family and doctors about anti-fat bias, to start. “We do not realize that the person on the other side of the screen is not the problem, per se. It’s the society that envelops our day-to-day that tells us that beauty and our bodies are not good enough.”

In The Fat Studies Reader, fat activist Marilyn Wann says it well: “If we imagine that the conflict is between fat and thin, weight prejudice continues. Instead, the conflict is between all of us against a system that would weigh our value as people.”

TL;DR: Be open to having critical conversations (and maybe even changing your mind) about the term “midsize,” acknowledging the gray area and respecting people’s lived experiences—especially if it includes oppression. Lastly, continue the hard fight of body liberation for all.

Prime example? Sulforaphane (try saying that five times fast!), a powerhouse nutrient strongly recommended by board-certified gastroenterologist, gut health expert, and best-selling author, Will Bulsiewicz, MD. We asked him all about the ways that sulforaphane benefits our health, why it’s so important to prioritize in our diets, and the best ways to fit more into our meals.

The many ways that sulforaphane benefits your health

“Sulforaphane is a type of phytochemical, a nutrient found specifically in plants,” Dr. Bulsiewicz says, and in this case, it’s found specifically in cruciferous vegetables. That means you’ll find it in broccoli, cauliflower, Brussels sprouts, cabbage, and certain dark leafy greens.

“We have long known that cruciferous vegetables have health benefits, including reducing our risk of cancer and other chronic diseases,” says Dr. Bulsiewicz. “Laboratory research suggests that sulforaphane may play an important role in the cancer-protective qualities of these foods.”

Additionally, according to Dr. Bulsiewicz, sulforaphane can do wonders for your gut health: “It can be helpful in reducing inflammation throughout the body, boost immunity, combatting hangover symptoms, and can be helpful for those who are struggling with hormonal health issues,” he says. The phytochemical is a powerful liver detoxifier, meaning it improves liver function and assists the body in detoxifying excess hormones, which can lead to clearer skin, alleviation of intense PMS symptoms, and more reliable periods.

How much sulforaphane should we be getting each day?

Unlike many vitamins, minerals, and macronutrients, there isn’t a recommended daily intake (RDA) or level of adequate intake (AI) suggested by the National Institutes of Health. Instead, Dr. Bulsiewicz says it’s much easier to turn your focus on maximizing your intake of cruciferous veggies on a regular basis. Go-getter that he is, Dr. Bulsiewicz even kicks off his day with a hefty serving of sulforaphane in the form of broccoli sprouts, which he says contain a whopping 50-100 times more of the nutrient than mature broccoli on the stalk.

“I start every morning with a smoothie highlighted by a generous handful of broccoli sprouts,” Dr. Bulsiewicz says. “You’ll know when you’re pushing the sprouts hard because you will taste the bitterness. Embrace it; it’s good for you!”

Another easy way to boost your intake is to prioritize sulforaphane-rich leafy greens in your salads instead of lettuce, says Dr. Bulsiewicz. He adds kale, arugula, and/or collard greens to his daily lunch salads whenever possible. Additionally, one of his favorite kitchen secrets is a technique he calls “Chop then Stop.” Dr. Bulsiewicz explains that more sulforaphane can be created in cruciferous veggies when you chew them thoroughly or chop them at least a few minutes before cooking. Whenever he’s using these veggies in a recipe, he chops them up, walks away for 10 minutes, and allows the chemical reaction to take place before cooking to best retain their sulforaphane power.

Another easy way to boost your intake is to prioritize sulforaphane-rich leafy greens in your salads instead of lettuce, says Dr. Bulsiewicz. He adds kale, arugula, and/or collard greens to his daily lunch salads whenever possible.

“The ideal way to get sulforaphane is through your diet,” Dr. Bulsiewicz says. “The reason being is that the evidence strongly supports consumption of the whole cruciferous vegetable, which will provide the sulforaphane but also provides fiber, polyphenols, vitamins, minerals, and even protein and healthy fats. We can’t say with confidence that sulforaphane, when removed from all of these other nutrients, would function in the same way. With this in mind, we should strive to be consuming more of these health-promoting veggies.”

“The ideal way to get sulforaphane is through your diet,” Dr. Bulsiewicz says. “The reason being is that the evidence strongly supports consumption of the whole cruciferous vegetable, which will provide the sulforaphane but also provides fiber, polyphenols, vitamins, minerals, and even protein and healthy fats.

What to do if cruciferous veggies don’t agree with you

Whether you are in the process of healing your gut and are having to limit your intake of cruciferous veggies for a period of time, are concerned about sprout intake due to pregnancy, or you simply don’t enjoy the bitterness of broccoli sprouts, there are several ways to up your sulforaphane intake with ease. But first, remember to speak with your healthcare provider before starting on any new supplements. If you are already on a supplement regimen, Thorne Health, a science-based gut wellness brand, makes a Crucera-SGS supplement in capsule form that’s packed with 50mg of sulforaphane in from broccoli extract.

Additionally, those serious about stepping up their sulforaphane game can check out Broc Shot, an Australian-based company devoted to making sulforaphane consumption pain-free and sustainable through stylishly packaged “shots” to down each morning before starting your daily routine. And once you’ve finished the pack of 10 shots, you can ship them back to TerraCycle label provided, for them to recycle and repurpose into other products.

Broc Shot’s co-founder Benjamin Silver was taking some time off after working for a popular coconut water company when he came across a study from John Hopkins University that showed how a beverage made from broccoli sprouts enhanced detoxification of air pollutants in China. He was blown away by the findings, that a simple beverage, and it’s main component, sulforaphane, could help the body detoxify from benzene, a known human carcinogen, and acrolein, a lung irritant, within 24 hours.

“I went into a deep dive that night and found that there are over 1,000 peer-reviewed clinical studies and articles on sulforaphane and its countless health and even beauty benefits including anti-aging and skin health, metabolic health, sports performance and recovery, cognitive benefits, gut health, immunity, cancer prevention and treatment, Alzheimer’s, autism, ADHD, skin conditions, and more,” says Silver. “I wanted to start taking it immediately but couldn’t find any good sources. It seemed that everything on the market was calling itself ‘sulforaphane’ but wasn’t, or it was synthetic, which seemed counterintuitive for a wellness product. So, I decided I needed to make a high quality, natural source of sulforaphane from whole broccoli sprout powder.”

Silver teamed up with Gracia Walker, a veteran of the beauty industry, and she too was blown away by the research on sulforaphane and broccoli sprouts. The pair got to work right away sourcing high-quality organic, hydroponically-grown broccoli sprouts and learning how to best retain the nutritional impact throughout the manufacturing process to offer a convenient and consistent way for consumers to boost their intakes. Broc Shot comes in an egg carton-like pack of 10 drinkable shots that are loaded with 15mg of the phytochemical. Silver and Walker explains that the key elements this product is designed to address are: inflammation, detoxification, and gut health.

Whether you’re looking to improve your digestion, boost your antioxidant intake, or want a high-powered way to positively impact practically every system in the body, upping your sulforaphane is a great place to start. And it’s easier than ever to do so now too, thanks to the increased popularity of broccoli sprouts, high-quality supplements, and, of course, Dr. Bulsiewicz’s “Chop then Stop” tip for turning your everyday groceries into superheroes.

The couple is sharing some of their findings in their new book, Undo It! With Ornish, where they explain that many illnesses, including chronic inflammation, oxidative stress (an interruption in the natural balance of free radicals and antioxidants in your system), and changes to your microbiome, originate from the same sources. They’ve found that most of these biological concerns can be traced back to four key lifestyle habits: How we eat, manage our stress, move our bodies, and prioritize our interpersonal relationships. (At the moment, the Ornishes are conducting the first randomized trial to determine if improving these four lifestyle habits can reverse early stage Alzheimer’s disease.)

“This theory provides a more scientific basis for understanding disease and helps explain why Blue Zone regions and some Asian countries have had low rates of all these different chronic diseases,” Dr. Ornish recently shared in an interview with longevity expert Dan Buettner, founder of the Blue Zones, who studies places in the world where people tend to live exceptionally long, healthy lives.

Below, we break down the top four longevity lifestyle tips we can learn from the longest-living people in the world. Read ahead to learn the diet, stress management, physical activity, and socializing habits they employ for a longer, healthier life.

4 longevity lifestyle tips from the longest-living people on Earth

1. They eat plant-based diets

When it comes to filling their plates, the folks of the Blue Zones focus on plants. “They’re eating 90 to 100 percent plant-based food beyond a shadow of a doubt,” Buettner previously told Well+Good. Why? Because foods like vegetables, fruits, grains, and beans benefit your heart, gut, and brain. Plus, plant-based diets are associated with a lower risk of heart disease, prevention of type two diabetes, a reduced risk of cancer, the prevention of Alzheimer’s Disease (and the list goes on).

The people of the Blue Zones also eat small playing card-size portions of meat on occasion, and generally stick to drinking water, coffee, and—yes!—wine.

Enjoy your vegetables with this vegan Italian meatball soup:

2. They manage stress by gardening

Researchers are really just beginning to understand how stress contributes to disease, but early findings indicate that the mental turmoil caused by a too-long to-do list or one too many nights of poor sleep essentially compromises our body’s ability to regulate inflammation. And scientists now believe that this can cause diseases like Alzheimer’s to both develop and progress—hence why stress management is a huge part of protecting your body and mind from disease.

Luckily, there are many ways to mitigate stress—from meditation to prayer to dancing. But in the Blue Zones, gardening is perhaps the most popular form of stress relief. The positive side effects of gardening include delayed symptoms of dementia, and improved mental and physical health.

3. Blue Zone residents stay physically active throughout their day

Blue Zone residents aren’t known to do strenuous workouts, but their lives are dynamic, Emily Kiberd, DC, founder of New York City’s Urban Wellness Clinic, previously told Well+Good. For example, they walk to the grocery store, dance, practice thai chi, and ride their bikes basically everywhere. FYI, walking, dancing, and biking have all been shown to lower your risk of cardiovascular disease. So keep in mind that your morning stroll and lunchtime dance break are making a difference (even if each one only lasts 15 minutes).

4. They stay closely connected to their communities

Go figure: Having people in your life who love and care for you—and who you love and care for in return—is good for you. “Love is not something you hear about often in mainstream medicine, and that’s the part that our participants are most apprehensive about, even though it’s probably the most valuable,” says Anne Ornish. One study demonstrated that dementia risk in people above the age of 75 was lowest for those who had various, satisfying social connections.

So when you’re thinking about how to take care of yourself today, make sure to pencil in some time with someone you love. Your body will thank you in the long run.

“There’s something to be said for routine when it comes to both quality sleep and digestive health, and they also support one another,” says Kelly Jones, RD, LDN. That’s right, you can use your bedtime routine to your advantage to support your gut and digestive health.

Can your digestive system affect your sleep?

According to a 2016 study from the Journal of Clinical Sleep Medicine, lower fiber diets with higher saturated fat and sugar intake showed lighter (less deep) sleep with more intermittent wake-ups. The researchers concluded that higher fiber, lower fat, and lower sugar meals, especially later in the day, can contribute to better sleep. It makes sense that gut-healthy, easy-to-digest foods would contribute to better sleep. Your body slows digestion when you sleep. So if you have eaten a full meal of things that will be a challenge for your stomach and its bacteria to digest— less quality sleep makes sense as a result.

Can probiotics help you sleep better?

As far as probiotics go, unless they’re fortified with a drowsy agent like melatonin or magnesium, probiotics don’t necessarily make you sleepy or induce sleep. However, having a healthy microbiome and supporting the growth of good stomach bacteria is good for your overall gut health (and gut-healing foods can help you get there). Having a healthy gut can help you digest your food better, which has been shown to promote quality sleep. In a way, yes, but popping some probiotics before bed isn’t necessarily going to have you counting sheep.

Can your gut health affect your sleep quality?

You might be wondering, “Can your gut cause insomnia?” and that is a good question, though it might be a bit more complex of an answer. Your tummy can certainly disrupt you, whether that’s gassy cramps, acid reflux causing a burn in your throat, or getting up to go to the bathroom. Typically your body takes a pause on going potty (especially number 2) throughout the night. So, if you’re waking up at night to go poop, you might want to make sure that you’re getting your system right during the day so that there’s no disruption at night.

Things that can get your system regular include eating a diet high in gut-healthy foods, easy-to-digest foods, probiotic foods, and more. Now, you don’t need to be eating your daily recommended fiber right before you dive into bed for a good night’s sleep. In fact, according to the Cleveland Clinic, you should aim to eat your last meal about three hours before you go to bed. This can help your body get to work with digestion since sleep tends to slow digestion, according to the Mayo Clinic.

There are so many gut-healthy foods out there that can support a healthy gut 24/7 and, in turn, help you sleep better. But generally speaking, these gut-healthy foods don’t need to be eaten right before bed for your GI system and stomach bacteria/microbiome to reap the full benefits.

What should I eat before bed for good digestion?

Gut-healing foods, gut-healthy foods, and probiotic foods sometimes have acidity or general pungency in common (think kimchi, sauerkraut, fermented foods). These are admittedly not… foods you want to be eating in front of the fridge from the jar right before you hop into bed. Talk about heartburn, am I right? But they are foods that generally benefit your gut overall. So eating this throughout the day or with meals, in quantities that don’t give you a tummy ache, is good for digestion round the clock.

Secondly, so that you’re not left wondering what to do when food is not digested—do your best to stick to consistent meal times, particularly with dinner. “When the body gets used to eating at around the same time, the release of digestive hormones and relaxation becomes more automated,” says Jones, which leads to easier digestion. “It’s okay to have some variation, but if your body never knows when it should expect to eat, stress hormones may run higher, too—especially if you go too long without eating.”

This higher amount of stress hormones can tend to slow digestion and even promote indigestion. Planning to eat well before your bedtime can give your body time to digest food, so you’re not googling “how to digest food faster.” The truth is that your body needs its own unique time to digest food, and that can vary between people and by the day or meal you eat. Instead of finding out how to digest food faster, planning your meals and bedtime with ample room, rest, and movement, can give your body the tools it needs to digest your food.

The best habits to help digestion at night

There are a few habits that are well worth trying before bed to help your digestion at night and beyond. Here are a few dietitians’ top tips for getting a good night’s rest and keeping your gut happy when you wake up.

1. Enjoy a tummy-soothing ginger or peppermint tea

Say you had a fun night out or a delicious dinner at home full of some not so easy to digest foods. Well, there’s no fault in that because even foods that give us a tummy ache, later on can be downright delicious (hello, mac n cheese, am I right?). And yet, when it comes to wondering what to do when food is not digested or you have a rumbly tummy, you can lean on some foods that naturally soothe the tummy. Peppermint, especially peppermint tea, is not only tasty but it is also known as an antispasmodic, meaning it calms the muscle of the stomach and increases the production of bile, according to Mount Sinai. Bile helps the stomach and your gut microbiome digest food — especially fats.

Another amazing gut-healing food includes Ginger. “Ginger has a calming effect on the digestive tract, and warm beverages may be soothing as well,” says Jones. Specifically, the root is known for helping ease gas and bloating—always a good thing to nip in the bud before you get in bed. It also promotes motility, aka it keeps things moving through your digestive tract, supporting your stomach bacteria and microbiome.

Brew up some ginger or peppermint tea before bed to help soothe your stomach; enjoy a ginger candy after dinner, or just toss some in with your dinnertime vegetables.

2. Try some light stretching or walking

While you might already know stretching or even light yoga is good for digestion, streaming a class at night for even just five minutes can improve gut health and put you to sleep, says Jones. Sometimes it’s not about what gut health foods you’re eating or what probiotic foods you packed into your meals— instead, it could be about moving more. Taking a walk after you eat can improve digestion if waking up with heartburn or running to use the bathroom is a common occurrence for you.

The most important thing, though, is that you really internalize gentle movement. Taking a run or CrossFit class right after eating is not the best idea and can give you a tummy ache with even the most easy-to-digest foods. Instead, light movements offer a chance to stimulate blood flow without igniting your fight-or-flight adrenaline response, which can slow digestion (which we don’t want).

“Just do gentle with low-intensity twist poses, as these may help stimulate blood flow to your core for gastric motility,” she says. “This might be especially helpful if you’re dealing with bloating and constipation, so you’re more likely to be ready to go in the morning,” she adds.

3. Give your brain designated relaxation time

“Many people go to sleep with high stress, never winding down from a long day, or logging off of emails or parent duties minutes before they want to fall asleep. Due to the gut-brain axis, mental stress also stresses out our digestive tracts and vice-versa,” says Jones. This can result in constipation, diarrhea, or an upset stomach, depending on the person. By setting aside five to 10 minutes of meditation or another relaxing activity (like light reading) before bed, you’ll give your brain an opportunity to relax and get your mind off of the stressful stuff before you head off to snooze. That will have big benefits for your digestive health, too.

4. Eat some prunes

“Prunes or dried plums contain magnesium, calcium, and vitamin B6 which help produce melatonin, a hormone that makes us sleepy,” says Lauren Harris-Pincus, RDN, author of The Protein-Packed Breakfast Club. Eat two or three about an hour before bedtime.  This lets you digest them but also get those benefits soon enough. Plus, eating prunes on a regular basis is good for your GI system since they have fiber to keep you regular. And stick to two or three—too many might have you running to the bathroom instead of the bed.

5. Turn off the news

Remember what we said earlier about stress levels? While staying in touch with what’s going on in the world is super important, catch up on the news in the earlier hours. “Since these are trying times, anxiety levels are peaked. Our mind-gut connection is very strong, and our emotions are often experienced as GI discomfort,” says Harris-Pincus. “I’ve been asking clients to avoid the news or Internet surfing for a couple of hours before bed to allow your brain to calm down for sleep,” she says. Your gut will thank you, too.

When it comes to answering the bigger gut health questions like what helps digestion at night, there isn’t a cookie-cutter answer for everyone. Everyone is different, and that includes your tummy. However, these are some helpful starters for trying to get better sleep and have a healthier gut 24/7.

“You just want to pick up the bottle and go, but there are so many things to think about,” says Debra Jaliman, MD, a board-certified dermatologist in New York City. Here’s where to start.

How to read a sunscreen bottle, line by line

UVA

Sunscreen protects us from two types of ultraviolet rays: ultravioletA (UVA) and ultavioletB (UVB). “UVA rays are the rays that penetrate deeper,” says Dr. Jaliman. “They’re the rays that cause changes in pigment, but also the rays that cause skin cancer and cause premature aging.”

UVB

“For several decades, what was largely recognized as the source of sun damage were UVB rays,” says Ranella Hirsch, MD, a board-certified dermatologist in Cambridge, Massachusetts. “They are the principal reason we turn red and burn, though a touch of UVA causes this too.”

Broad-spectrum

“As science and the dermatologic community started to better understand the importance of UVA rays to sun damage, sunscreens were developed to include UVA protection, and the term broad-spectrum is what manufacturers used to indicate that,” Dr. Hirsch says. “At that point though, we had not yet introduced a standardized form of testing for that protection. So in 2011, the Food and Drug Administration, the regulatory body in the United States that oversees sunscreen regulations, introduced certain standards for what qualified for UVA protection ample to meet the broad-spectrum label.”

So if you have a sunscreen that doesn’t say broad-spectrum, you’re only getting UVB protection. You’ll be protected from burns but not long-term damage that can cause skin cancer and accelerate signs of aging.

SPF

This is the label we’re all most familiar with. “SPF stands for Sun Protection Factor,” says Lindsey Zubritsky, MD, a board-certified dermatologist in Pennsylvania. “It’s a measurement of how well the sunscreen protects our skin from burning with exposure to UVB rays, as well as a measurement of how long protected skin takes to burn compared to unprotected skin.”

Dermatologists recommend that you use sunscreen with a minimum of SPF 30. “SPF 30 offers sunscreen protection from 97 percent of UVB light, an SPF 50 offers sunscreen protection of 98 percent, and an SPF 100 protects 99 percent,” says Dr. Jaliman. “There’s a slight difference when you go from a 50 to 100. It isn’t as much as you would think.”

For many, wearing more than SPF over 30 isn’t really necessary. Some exceptions? “Let’s say you’re somebody who’s a redhead and you have very pale skin or you’re taking medication that makes you sun sensitive, like doxycycline for Lyme disease, then maybe you’d want to go for an SPF 50,” says Dr. Jaliman. “It also may depend on where you live and what you do. If you live near the equator, or if you’re somebody who’s out teaching tennis and you have so much sun exposure in the midday sun, then you may want to choose a higher SPF because you have so much sun exposure.”

A higher SPF is also helpful if you’re not great at applying enough sunscreen, which is two fingers worth for the face and a shot glass for the body. That’s because if you don’t put on enough sunscreen, you’re actually not getting the SPF on the label. So if you apply half the amount of required sunscreen using an SPF 100, you’re getting half the amount of protection.

PA++++

The PA system stands for the Protection Grade of UVA. So it’s like SPF but for UVA rays. It was developed in Japan in 1996, and has since been adopted by other countries. It’s based on PPD, persistent pigment darkening. “PPD measures the multiple increases of UVA a person can be exposed to without experiencing skin darkening,” says Dr. Hirsch.

“It’s a good thing because otherwise you really don’t know how much UVA protection you have,” says Dr. Jaliman. The plus signs next to PA denote how much UVA protection the sunscreen provides. ” PA+ offers some UVA protection. PA++ offers moderate UVA protection. PA+++ offers high UVA protection. And PA++++ is extremely high UVA protection.”

Chemical

Common chemical blockers include avobenzone, homosalate, octinoxate, and oxybenzone. “Chemical sunscreens get absorbed into your skin, and then it absorbs the ultraviolet rays and converts those rays to heat and inactivates them,” says Dr. Jaliman. Chemical sunscreens are a bit controversial. FDA research from 2020 shows that when the correct amount of chemical sunscreen is applied to the skin, it gets absorbed by the bloodstream. From there, it can remain in the body for an extended period of time. The agency is doing more research to determine if lingering sunscreen chemicals have any impact on health. But for now,  chemical blockers remain FDA-approved and are also recommended by the American Academy of Dermatologists (AAD). “Claims that sunscreen ingredients are toxic or a hazard to human health have not been proven,” reads the AAD website.

Although Dr. Jaliman prefers mineral sunscreens over chemical, she says chemical sunscreens are very good at providing sun protection. “The chemicals, I have to say, they work really well,” she says. “If you have avobenzone, any of those, it’s going to protect your skin. There’s no question. That’s why they use them because they do protect your skin very well.” And while researchers explore the safety of chemical sunscreens there’s one thing we know for sure: Sun damage can lead to skin cancer, and chemical sunscreens are great at protecting against that.

“Chemical sunscreens are also typically easier to rub in and have less chance of leaving a white cast compared to mineral sunscreens,” adds Dr. Zubritsky.

Mineral

Mineral sunscreens use two physical blockers: titanium dioxide and zinc oxide. While there are 16 FDA-approved sunscreens (both mineral and chemical sunscreens) these two mineral blockers are the only ones that are well-researched enough to have GRASE (generally recognized as safe and effective) status. Dr. Zubritsky notes that “those with sensitive skin can occasionally develop allergies to chemical sunscreens, so mineral ones are best for that skin type.”

It’s generally accepted that what sets mineral sunscreens apart from chemical is that they reflect sunlight instead of absorbing it. However, a 2015 study shows that physical blockers also work by absorbing UV rays. “In fact, they both [chemical and mineral sunscreens] largely function by absorbing the UV and converting it into heat, though with mineral, there is a small percent (around 5 to 10 percent) that is reflected,” says Dr. Hirsch.

While physical sunscreens mostly absorb UV rays, Shirley Chi, MD, a board-certified dermatologist in Southern California, notes that they reflect a good amount of visible light. Visible light is quite literally the light you can see. (UV rays are invisible to the human eye.) “Modern-day, nanoparticle-sized mineral ingredients reflect up to 50 percent of visible light, which we now know is very important in preventing pigment conditions like melasma,” says Dr. Chi. “That’s why I still love mineral sunscreens so much, even with more and more great chemical sunscreen options.”

Mineral sunscreens have historically left behind a chalky white or purple cast on the skin, especially on skin of color. However, “they now have nice ones that blend right into the skin and they look cosmetically elegant,” says Dr. Jaliman.

Water-resistant

If you’re going to be spending time in the water, you need water-resistant sunscreen. Just know that you need to check the label to see how often you need to reapply if in water. “Some sunscreens are water-resistant for 40 minutes,” says Dr. Jaliman, “and some sunscreens are water-resistant for 80 minutes.”

How to apply sunscreen, the right way:

Researchers who recently published findings of two studies from the peer-reviewed journal Aging and Mental Health challenge this stereotype with data. According to the research conducted in each of these studies, learning new things as you age is great for your health—especially when it comes to your brain.

The studies conducted with adults over the age of 55 found that those who engaged in learning multiple skills simultaneously—such as learning a new language, photography, and how to use an iPad—showed significant improvement in cognitive functioning. (The approach was to select activities that cater to diverse interests and hold practical value in daily life.)

Those who engaged in learning multiple skills simultaneously—such as learning a new language, photography, and how to use an iPad—showed significant improvement in cognitive functioning.

What’s more, the results specifically showed that learning multiple new things at once led to higher cognitive scores three, six, and 12 months after the study had taken place. Meaning participants showed lasting improvement up to an entire year later. And get this: They scored cognitively similar to undergraduate college students who similarly been absorbing high amounts of information simultaneously.

How learning impacts brain health as you age

“Neuroplasticity, the capacity of the human brain to adapt and learn new skills, remains an essential factor in promoting cognitive resilience and maintaining overall cognitive well-being throughout one’s life,” says Elisabeth Bahr, OTD, MS, OTR, a doctor of occupational therapy. Learning new skills simultaneously creates new neural pathways in the brain, so it makes sense that it would engage more parts of your brain than going about life as usual.

According to Dr. Bahr, when you think about learning multiple things at once, you also have to use parts of your brain that structure your time, remember items that you need, plan where and when you need to be, organize your memory of each subject, and build upon that knowledge. “The study focused on executive function, which encompasses working memory and cognitive control, and verbal episodic memory, both of which can be impacted by the natural aging process,” she says. The fact that older adults scored cognitively similarly to undergraduate students is promising, especially when considering the cognitive challenges older folks can face with age.

Dr. Bahr adds that there are a lot of encouraging details about this (albeit small) study, and that those interested in optimizing their brain functioning as they age by engaging in new activities might considering seeking guidance from an occupational therapist. They’re professionals in helping people participate, regain, or strategize accommodations they might need to incorporate into their lifestyle after an injury or to cope with an existing disability.

What to know before diving ‘head first’

Some folks may need to proceed with caution when it comes to pursuing rehabilitative activities or cognitively engaging activities. Namely, it’s important to have clearance from a care provider if you or a loved one is thinking about engaging in something similar and there is any injury, traumatic brain injury, cognitive condition, or other extenuating circumstance that could worsen as a result of increased exertion of mind or body.

It can also be emotionally challenging to embark on a journey of learning new things—and frustration can get in the way of committing to a practice long-term. Getting a good night’s sleep after an intensive learning experience can help the brain commit the lesson or experience to memory better than without quality sleep. “It’s important to prioritize shuteye following intensive learning sessions, as this enhances memory retention and the consolidation of new information,” says Dr. Bahr.

Sometimes it can feel silly to get super into a new hobby, or a few—but this research suggests there’s merit to retaining curiosity and a desire to learn new things. This is your sign to consider taking that extra trip to the art supply store or finally trying out water aerobics. A healthy brain loves having fun, after all.

What launched in 2008 as just an ingredient dictionary and later became a product-review hub is now a robust search engine that allows you to learn the ins and outs of the ingredient list of any skin-care product out there (read: not just Paula’s Choice products). You’ll see a rating (best, good, average, bad, and worst) for each ingredient that is based on its efficacy and potential for irritation.

“We’ve done away with individually writing product reviews,” says Desiree Stordahl, director of applied research & education at Paula’s Choice, “and have really taken the same way we used to do those product reviews, which was driven by this data in our ingredient dictionary, and sent that into a tool that you can now just copy and paste an ingredient list or take a picture of an ingredient list and it will give you this quick snapshot of the good and the bad ingredients. And then you can click through to learn more about each individual ingredient.”

What sets Beautypedia apart from other skin-care ingredient databases is that it uses research that has been examined and contextualized by scientists so you only see relevant information. For example, a 2004 study done on rats isn’t going to get the same weight as a 2019 clinical study performed on humans.

“How we classify good or bad ingredients is truly based on the published research,” says Stordahl. “What we’re using is things that you can find on PubMed or a source called DeepDyve, which is behind a paywall, but we pay to get the studies to get the research behind the ingredients. The quality of research we do is very high. We also have a science advisory board of dermatologists, safety experts, and environmental scientists who then review everything. Before information goes live on our site, we run it by them to make sure everything we’re saying is factually correct.”

To get a “good” rating, an ingredient is considered to be outstanding with true benefits for skin that have been proven and supported by independent studies. To get the”worst” rating, an ingredient must be proven to cause irritation, inflammation, dryness, etc. “We also notate that it depends on the concentration of the ingredients,” says Stordahl. “So obviously when you see an ingredient that is bad at the top of a [product’s] ingredient list, that’s gonna be worse for you than if it’s the very last ingredient, meaning it’s in tiny minuscule concentration.” [Editor’s note: That’s because skin-care formulas list their ingredients in order of most to least concentration].

And if you come across an ingredient that’s “unknown,” you may need to just adjust the spelling. If not, it may just not be on the list yet. “Just know that our team is constantly working on updating the ingredient dictionary that feeds this tool,” adds Stordahl.

What I love about this tool is how much it allows you to learn. Sort functionality allows you to view the ingredient breakdown from highest to lowest concentration, from best to worst, from worst to best, by skin benefit, and by formulation function. For example, after throwing a random product into the tool I was able to learn that steric acid is a hydrating emollient that protects the skin’s surface against water loss and strengthens its moisture barrier.

While the database is fueled by robust research, keep in mind that it’s still being filtered through the Paula’s Choice lens. The research that feeds this tool is the same research PC uses to formulate its products, so you’re not gonna pop in a PC product and see a “bad” or “worst” ingredient. And know that some ingredients that PC considers “bad” can be well-tolerated depending on the person. For example, PC doesn’t use fragrance in any of its products as fragrance is a common skin irritant, especially in those with sensitivities and skin conditions like eczema. Therefore all fragrances (natural and synthetic) get a “worst” rating. However, many people tolerate fragrance just fine and might even consider fragrance as a positive addition.

I’ve played around with the tool and popped in products from thoughtful, science-backed, dermatologist-formulated brands and seen ingredients pop up with “bad” and “worst” ratings. So to get the most out of the tool, click in to learn about the different ingredients and determine your limits and how you want to build out your own routine.

“Knowledge isn’t always power if it’s creating anxiety and undo stress,” says Caren Campbell, MD, a board-certified dermatologist in California. “For example, I put a trusted skincare product into the checker and it sent back the main active ingredient as ‘bad.’  The ingredient is actually wonderful for inflammation of the skin, but when used too frequently can cause irritation. This doesn’t make it ‘bad’ it just requires appropriate counseling from me as the dermatologist recommending the ingredient to the patient.”

So to get the most out of the tool, click in to learn about the different ingredients and determine your limits and how you want to build out your own routine. If you analyze a product and realize it’s got more potenrially irritating ingredients than you’re comfortable with, you can also use this site to find an alternative from Paula’s Choice. This introduces another bias, but at the end of the day, it’s their tool—I’d never expect a brand to actively promote products from competitors. Plus, it’s undeniable that the tool can fuel many, many purchases of products from other brands if shoppers drop in an ingredient list and like what they see.

“Paula’s Choice from the get-go from the inception of this brand, from Paula Begoun herself has always started at the root of giving people information,” says Stordahl. “Our slogan is ‘Beauty Begins with Truth.’ So Paula started that out by writing books and her books told people what the good and bad ingredients were. That was before she even came out with Paula’s Choice as a line. And so if you think about our brand’s core purpose, it’s always to inform people, educate people, and give them the tools to make the best decisions for their skin, whether it’s from our line or somebody else’s.”

But it turns out, Julia Blackwell, a fascia release expert, says this approach is often ineffective at actually loosening up that fascia and, you know, decreasing your pain. However, there are other ways to use a foam roller to relieve knee pain—they might feel a little more intense, but they only take 10 minutes or so to do.

First things first: What is fascia?

Blackwell describes fascia as the biological “fabric” (or connective tissue) that holds everything in the body together.

“One of my favorite analogies is to imagine fascia like plastic wrap that wraps around every single thing within us. It encases every muscle fiber, muscle group, ligament, tendon, bone, nerve, blood vessel, and organ,” says Blackwell. “This plastic wrap organizes our body into the shape, structure, and texture we see in the mirror.”

Blackwell says that the amount of mobility afforded by our fascia is largely dictated by the extracellular fluid within it. “Think of it like oil between all those layers of plastic wrap,” she says. “This fluid nourishes our cells, hydrates all our tissues, allows muscles and joints to glide, and even absorbs impact. Healthy fascia hydrated by the extracellular fluid is key for feeling young, moving easily, and living life without aches and pain.”

So, how can fascia lead to knee pain?

According to Blackwell, issues begin to arise when certain areas of our fascia become restricted and dehydrated. With knee pain specifically, there are several potential reasons why the fascia can become unhealthy:

• Underuse: “Working at a desk and simply living in modern culture has landed this as the most common culprit; there are truly so few of us that are moving the way our bodies were intended!” says Blackwell.
• Overuse: We tend to be repetitive in our movement patterns—and in our choices of workouts. Blackwell says that running and squatting, in particular, tend to tighten fascia around the knees over time.

“Through either of those causes, that critical hydration of extracellular fluid gets pushed out and our ability to absorb impact and have our knee joint glide easily becomes directly affected,” says Blackwell. “What this ends up feeling like is stiff, achy, and painful knees.”

How can foam rolling help?

Blackwell, who offers free foam rolling routines at movementbyjulia.com, says that even if your knees have been achy for a long time, the good news is that it is possible to restore the health of your fascia. A comprehensive approach, using compression, cross-fibering, and active movement can help to re-introduce hydration and space.

“Through compression, we encourage a massive fluid exchange when we release the pressure—goodbye inflammation and hello blood flow!” Blackwell says. “We can do this with a standard foam roller.”

She further explains that foam rolling can activate our fasciacytes, which are cells within the fascia that stimulate the production of hyaluronic acid (HA)—a critical component of extracellular fluid that acts like grease for our joints.

But here’s the thing: Blackwell says that the normal back-and-forth foam rolling with the “grain” of the muscle that we usually do is actually ineffective at stimulating the fasciacytes to produce the lubricating HA. They are only activated through cross-fibering, or going against the direction of the muscle fibers. “So this is likely the reason you’ve been unable to find lasting relief with only rolling up and down your muscle,” says Blackwell.

The final piece of the puzzle is actively moving through a range of motion to signal to our nervous system that it’s safe to move that way. “While all these separate parts can give you some results, the magic is in the simultaneous combination!”

How to properly use a foam roller for knee pain

There are three moves Blackwell recommends doing with the foam roller to help lubricate the fascia in order to decrease knee pain. With each, she says to remember to breathe consistently throughout. And she adds: “If it feels tender, know that that is simply a signal that the fascia is dehydrated here and that it will become less intense over time as your fascia becomes healthier.”

Calves

1. Sitting on the floor, place your left calf muscle on top of your roller. Start on the upper calf, but stay at least two inches below the knee joint.
2. Cross your right leg over the top of the left to add more compression.
3. Slowly point and flex your toes from the ankle. Take your time and move through the maximum range of motion possible. Do 10 reps.
4. Next, slowly circle your ankle. Roll the entire shin/ankle complex, so when you roll your toes to the inside, you turn your whole leg to the inside as well, then as you roll your toes to the outside, roll your whole leg to the outside, so that you get ultimate cross-fibering on the calf. Do five circles in each direction.
5. Repeat on the other leg.

Quads

1. Come into a forearm plank position with both of your quads (front thigh muscles) on your roller. Start on the lower quads, but at least two to three inches above the knee.
2. Flex your toes, and slowly bend your knees back towards your butt like you’re doing a hamstring curl.
3. Once you get to 90 degrees, slowly straighten your legs back out.
4. Repeat two more times.
5. Then, bend your knees back to 90 degrees again and begin rocking your heels from side to side for the cross-fibering action.
6. Slowly move your heels from side to side 10 times, remembering to breathe deeply. Avoid engaging your lower back.
7. Rest for 15 to 30 seconds and then repeat this technique on a slightly different spot of your quads one more time for maximum effect.

IT bands

“This one can be a bit intense the first few times, so if you want to make this easier, wrap your roller in a yoga mat to add padding,” suggests Blackwell.

1. Come down into a side plank position with the roller on the side of your left thigh about three inches above the knee joint. Place your right foot on the ground in front of you for stabilization.
2. Flex your left toes and slowly bend your knee back towards your butt like you’re doing a hamstring curl.
3. When you get back to 90 degrees, slowly straighten back out. Repeat one more time.
4. On your third time bending your knee back, pause at 90 degrees and then lift your heel gently towards the ceiling and then down towards the floor.
5. Rock up and down three times and then come off the roller.
6. Repeat on the right leg.

Blackwell says it’s safe to perform these foam rolling movements for your knees every day, or you can do them every other day if you experience any soreness after releasing fascia with this technique. “Soreness is rare, but I always recommend honoring your body if it’s asking for an extra day to integrate and recover,” she says.

If you’ve mainly been experiencing knee pain during exercise, she recommends doing these moves as part of your warm-up. But a word of warning: “This method of rolling can be a bit more intense than standard rolling back and forth. However, it’s so effective that you can spend less time on your roller and experience faster and more lasting results.”

And while it’s important to consume added and refined sugars in moderation, this neither means that you must nor should rid your diet of *all* sources of sweetness for good. In fact, Dr. Bulsiewicz himself recently shared his top picks for gut-friendly sweeteners on Instagram… with a caveat that moderation is key. “This is NOT to pretend that I never consume sugar or non-nutritive sweetener containing products… I definitely do. But whenever possible, I am preferentially targeting the upper parts of this list,” his caption reads.

 

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A post shared by Will Bulsiewicz MD MSCI (Dr B) (@theguthealthmd)

All said, you can very well satisfy your sweet tooth while being a bit friendlier to your gut. To see why these gastro-approved picks get the green light, we asked Amy Shapiro, MS, RD, CDN, of Real Nutrition in New York City, for some additional insights.

The best gut-friendly sweeteners, according to a gastroenterologist and a dietitian

1. Fresh or frozen whole fruit

If you want to satisfy your craving for something sweet, whole fruit is the number-one way to go. Whether fresh or frozen, fruit in its original form offers fiber, vitamins, minerals, and antioxidants—all of which are highly beneficial for your gut and well-being. “Fiber interacts directly with gut microbes, which is essential to maintain gut microbiota diversity,” Shapiro says. “The healthy balance of microbes in the gut helps to prevent development of chronic inflammatory diseases.” All the while, micronutrients support everything from metabolism and immunity, as “antioxidants remove free radicals that predispose humans to [premature] aging and chronic diseases.”

Whether fresh or frozen, fruit in its original form offers fiber, vitamins, minerals, and antioxidants—all of which are highly beneficial for your gut and well-being.

Enjoy whole fruit on its own or integrate it into a bigger snack like yogurt. “Yogurt is a probiotic food that works perfectly with prebiotics in fruit to see the beneficial health effects,” Shapiro notes. Another super sweet, gut-friendly hack: Muddle fruit in a glass and add sparkling water for a delicious DIY tonic.

2. No sweetener at all

Used to adding a dash (or heavy pour) of sugar in items like coffee or tea? It may be hard to break the habit, but it could very well be worth doing so, even if you taper off slowly. “Sugar appears to tip the microbiome bacteria away from health support and more towards non-beneficial bacteria growth in the gut,” says Shapiro. Moreover, while your body needs carbohydrates to facilitate bodily functions and everyday activities, she says that sweeteners aren’t the right type of fuel to get the job done.

3. Applesauce or whole dates

Applesauce is minimally processed and whole dates are fruit in their original form, which makes them healthier alternatives for refined sugars, syrups, and artificial sweeteners. “Both ingredients retain the gut-health benefits of prebiotic fibers, vitamins, and minerals—and their original fruity flavors,” Shapiro explains. “Whole dates also contain proteins in forms of essential amino acids that are generally absent in popular fruits and support metabolic functions.” She deems the two to be ideal for cooking and baking in particular. Note: She advises opting for unsweetened varieties of applesauce, as many contain high-fructose corn syrup.

4. Maple syrup or honey

Yes, maple syrup and honey both pack a relatively hefty dose of sugar—about 12 grams and 17 grams per tablespoon, respectively—so you’ll need to be mindful of your intake. Yet Shapiro says that their phenolic compounds still make both options adequate substitutes for refined sugar. “The phenolic constituents give these two natural sweeteners their antioxidant and anti-inflammatory properties, meaning they aid in reducing free radicals from metabolic processes in the human body,” she shares.

When you reduce oxidative stress, you lower your risk of developing inflammatory conditions and diseases—with Shapiro citing metabolic syndrome, cardiovascular disease, and neurodegenerative disorders among them. But it bears repeating that a little dab will do you if you’re committed to reducing your overall sugar intake to benefit your gut and greater health.

5. Stevia, monk fruit, or fruit juice

Dr. Bulsiewicz includes these three items at the end of his list and suggests using them sparingly. “Due to the naturally intense sweetness of stevia and monk fruit, only a very small amount is required to reach the same sweet level as refined sugar,” Shapiro explains. “Small amounts of these natural, zero-calorie sweeteners can induce a lower blood sugar spike after consumption [compared to refined sugar],” she adds. (However, some research on non-nutritive sweeteners demonstrates gut microbiome disruptions in mice, though further studies in human participants are necessary.)

“Due to the naturally intense sweetness of stevia and monk fruit, only a very small amount is required to reach the same sweet level as refined sugar,” Shapiro explains.

Finally, a small amount of fruit juice can help you satisfy your fix for something sweet. “Fruit juice still retains its vitamins and minerals, but it is processed and may be deprived of the gut-beneficial fibers,” Shapiro explains. For this reason, whole fruits still reign supreme to maximize the gut-boosting benefits.

What’s more, all of us are constantly being forced to flounder in attempt to cut through the (deafening) noise of BS weight loss content on social media—not to mention day-to-day interactions. And as a result, discerning what foods, workouts, or forms of self-care are actually serving us has become a total mindf*ck. But as much as external influences may attempt to dictate how we live our lives, we’ve come to understand that wellness isn’t one-size-fits-all by any means. It’s about listening to one’s own body in order to determine the best way to achieve a well-balanced, healthy, and joyful lifestyle for you.

In the most recent episode of The Well+Good Podcast, we chatted with Christy Harrison, RD, leading anti-diet registered dietitian, journalist, certified intuitive eating counselor, and host of the podcasts Rethinking Wellness and Food Psych. Harrison has dedicated her career to breaking down serious societal issues that stem from modern wellness culture, as well as how to heal ourselves from the long and damaging history we’ve endured in the face of diet culture. (Using actual science! And expertise! And factual information!)

Listen to the full podcast episode here:

One of Harrison’s recent focuses? Practical, simple strategies folks can use to avoid falling into a “wellness trap,” as discussed in her groundbreaking new book, The Wellness Trap: Break Free from Diet Culture, Disinformation, and Dubious Diagnoses, and Find Your True Well-Being.

The Wellness Trap by Christy Harrison, RD — $26.00

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In our conversation with Harrison, we dive deep into the prevalence of nutrition misinformation on social media and the real-deal risks of drowning yourself in (capital-W, capital-C) Wellness Culture. Plus: the expert shares effective ways to work towards a more positive, well-balanced relationship with food and your body. Because isn’t that kind of…the goal? More on that ahead.

3 ways to prevent yourself from falling into a wellness trap

1. Learn to identify wellness misinformation

According to Harrison, misinformation is one of the most significant issues in modern wellness culture. “I think wellness culture is some of the rockiest terrain we have in terms of [providing factual, evidence-based] information,” Harrison says, sharing that she coped with the struggle herself when managing personal health issues. Getting a proper diagnosis and finding the appropriate ways to treat her situation was extremely challenging, she says, due in part to the unending amount of conflicting information available on the internet—much of which was lacking in science-backed evidence.

“Social media is rife with disinformation, harmful diet advice, supplement regimens, and ideas being pushed on people to optimize themselves and heal from their chronic health conditions that often don’t have great treatments or support in conventional medicine. This can really pull people away from conventional medicine and away from science—and there is good evidence [to show that] going down these rabbit holes is where some people can even get exposed to potentially life-threatening misinformation,” Harrison says. She encourages folks to always take what they see on the internet with a grain of salt, perform their own background research, and speak with a healthcare practitioner to determine the best course of action for any nutrition-related situation.

2. Use the “SIFT” check method to fact-check wellness information

To sort through the health chatter online and find the appropriate science-backed research, Harrison suggests conducting a “SIFT” check.

“A researcher on media literacy and disinformation coined this term. SIFT stands for stop, investigate the source, find better coverage, and trace claims, quotes, and other information back to the original source. So regarding social media, it means to take a pause; don’t click, follow, subscribe, or share right away. And investigate,” Harrison says. This can help you discern the motives behind a post as well as fact-check the information, so you can apply what you deem appropriate and safe.

“SIFT stands for stop, investigate the source, find better coverage, and trace claims, quotes, and other information back to the original source. So regarding social media, it means to take a pause; don’t click, follow, subscribe, or share right away. And investigate.”—Christy Harrison, RD

3. Avoid social media content that’s intended to provoke a strong or radical emotion

Harrison’s emphasizes the fact that social media content that looks, sounds, or seems “extreme” is a red flag.

“Things that tend to get people to stay on the platforms longer [tends to be content] that provokes anxiety, moral outrage, disgust, anger, things that keep people clicking, sharing, and outrage Tweeting,” Harrison says. But according to her, this type of content can also quickly lead folks down a path of extreme dieting, an unhealthy relationship with food, or even “orthorexia,” an unhealthy obsession with “healthy” eating.

To stay away from this, Harrison suggests limiting mindless scrolling on social media platforms and searching for health-related information in a very targeted and methodical way. This might also mean cutting out social media altogether at times, which Harrison says has benefited her own mental health tremendously.

Listen to the full podcast episode here for more tips on navigating the wellness industry, as well as how to dig yourself out of a wellness trap.

Research published in Nature Communications in May 2021 found that 120 to 150 years is the “absolute limit of human lifespan.” Using mathematical modeling to analyze (anonymous) medical data from more than 500,000 people in the United States, the United Kingdom, and Russia, researchers found that this age range is when the body fully loses resilience, or, its ability to recover from illness and injury.

The key to living a long and enjoyable life is learning how to increase your healthspan, the number of years a person lives free of debilitating disease or illness. To help you live a healthier and longer life, we’re looking to some of the most qualified longevity experts for their best advice on aging well.

8 longevity tips for increasing your healthspan

1. Follow the “five-a-day” nutrition formula

Staying on top of nutrition requirements can be tricky, so researchers at the Harvard T. H. Chan School of Public Health sought to make it easier with a science-backed five-a-day formula. All you need to consume is two servings of fruit and three servings of vegetables daily in order for it to have a positive impact on your healthspan.

“This amount likely offers the most benefit in terms of prevention of major chronic disease and is a relatively achievable intake for the general public,” says lead study author Dong D. Wang, MD, ScD, an epidemiologist, nutritionist, and faculty member at Harvard Medical School and Brigham and Women’s Hospital in Boston, according to CNBC.

2. Spend time sitting on the floor

In Japan, which is home to many of the world’s oldest people, it’s common practice to sit on the floor. “I spent two days with a 103-year-old woman and saw her get up and down from the floor 30 or 40 times, so that’s like 30 or 40 squats done daily,” says Blue Zones founder Dan Buettner.

Being able to get up and down from a cross-leg seated position is a practice that’s tested through as the sitting-rising test. According to research published in the European Journal of Preventive Cardiology, those who were least able to complete this movement were five or six times more likely to die than those who were best able to complete the task.

So, take a seat—it could very well increase your healthspan.

3. Get regular exercise

We all know that getting regular exercise can help you live a longer life. And a November 2020 study published in JAMA Internal Medicine found that those who engage in moderate or vigorous exercise 150 minutes per week had lower all-cause mortality, or death from any cause. This 150-minute marker aligns with the exercise recommendations from the American Heart Association.

Try this 25-minute HIIT workout:

4. Get optimistic about aging

If you’re anticipating that you’ll have an awful time in old age and doing nothing to prevent that from happening, chances are, you probably will. If you’re optimistic about aging, you’re more likely to take the steps now that can help you live a happier and longer life, shows a December 2020 study published in The International Journal of Aging and Human Development.

“What people read, see, and hear about later life affects their perceptions of old age, even when they’re young. And if they have negative stereotypes, they carry those with them throughout life, and eventually internalize the negativity,” says Shelbie Turner, MPH, co-author of the study and a PhD candidate at Oregon State University. “Then we set ourselves up for a self-fulfillment prophecy where we expect only loss and decline in old age, so are not motivated to engage in health behaviors that can prevent or delay negative aging consequences.”

5. Manage your stress

Stress management is about much more than winding down. When you manage your stress, you’re able to impact the activity of your genes. “We have about 22,500 genes, but only 1,500 of them are on at any one time,” says Michael Roizen, MD, chief wellness officer at the Cleveland Clinic. He explains that stress management can turn off genes that lead to inflammation, which can lead to issues like arthritis and heart disease. “Which genes are on or off are under your control,” says Dr. Roizen. “Which means how long you live and how well you live up to the current era is under your control.”

Try this yoga flow for stress-relief:

6. Live in the present

When Daniel Kennedy, director and producer of the docu-series Healthy Long Life, spoke to centenarians in Mexico about their lives and practices, he found that they lived in the moment. “[Many of the people I met] don’t focus on yesterday or tomorrow, they focus on today,” he says.

7. Practice compassion

Caring for others can help you live a longer and happier life. The Dalai Lama, who is just shy of his 87th birthday, says compassion is key for happiness. “Compassion…opens our heart. Fear, anger, hatred narrow your mind,” he said during a 2016 talk that celebrated his 80th birthday, according to HuffPost.

A study published in June 2020 in the American Journal of Preventive Medicine found that volunteering is a common hobby among those who live long lives. “Our results show that volunteerism among older adults doesn’t just strengthen communities, but enriches our own lives by strengthening our bonds to others, helping us feel a sense of purpose and well-being, and protecting us from feelings of loneliness, depression, and hopelessness,” Eric S. Kim, PhD, research scientist at the Harvard T.H. Chan School of Public Health, said in a press release about the study.

8. Follow the Mediterranean Diet

You’ll hear experts recommend the Mediterranean Diet time and time again, and that’s because it’s so good. It’s centered around nutrient-dense fats, nuts, seeds, legumes, fruits, veggies, whole grains, and seafood—all of which can play an integral role in learning how to increase one’s healthspan.

“The Mediterranean Diet isn’t a specific set of rules and restrictions, making it way easier to adopt than other trendy diets,” says registered dietitian Tracy Lockwood Beckerman, MS, RD, in an episode of You Versus Food on Well+Good’s YouTube channel. “It’s got some serious scientific backing and it doesn’t have to be super expensive.” Research published in the medical journal Gut in June 2020 found that following the Mediterranean Diet may help the aging process by lowering inflammation markers and increasing both brain function and gut health.

Watch the video below to learn more about the Mediterranean diet:

Based on new, emerging research, we’re learning that Mediterranean diet aficionados may also suffer from fewer migraines. The pain, throbbing, and nausea caused by migraines can range from mild to soul-crushing. Triggers vary between people, but for many, food seems to play a role.

A 2023 study published in Nutritional Neuroscience found that adherence to the Mediterranean diet reduced the frequency, intensity, and duration of migraine headaches. If you’re tempted to start stocking up on salmon, veggies, extra virgin olive oil, and whole grain foods, read on to find out what the link is, and why this way of eating can be helpful.

What is the Mediterranean diet?

Proponents of the Mediterranean diet liken it more to a lifestyle than an eating plan. It’s easy to follow and doesn’t require calorie counting, carb counting, or complete abstinence from any type of food. So far, so good.

These are the basics of the Mediterranean diet, as outlined by the International Food Information Council:

• Vegetables, fruits, whole grains, and extra-virgin olive oil are eaten at most meals
• Nuts, seeds, and low-fat dairy are eaten daily, but not at every meal
• Fish, seafood, poultry, eggs, legumes, and potatoes are eaten a few times weekly
• Sugary foods and drinks, processed meats, and red meat are eaten sparingly

To get the most benefits, advocates of this dietary plan emphasize the need to get daily doses of physical activity and relaxation. Both reduce stress, a common migraine trigger.

How does the Mediterranean diet help with migraines?

The new migraine study analyzed the dietary habits of 262 migraine patients aged 20 to 50 years old. Researchers used a food frequency questionnaire to determine what people were eating.

“Those with the strongest adherence to Mediterranean diet patterns had the best scores for lower headache frequency, severity, and duration. They significantly consumed higher amounts of vegetables, fruits, legumes, fish, whole grains, nuts, good fats, dietary fiber, and magnesium, compared with those in the lowest category,” says Shae Datta, MD, the director of cognitive neurology at NYU Langone Hospital, Long Island.

These foods clearly have benefits for heart health. But how do they help with migraines?

According to Sean Ormond, MD, a dual board-certified physician in anesthesiology and interventional pain management at Atlas Pain Specialists in Phoenix, multiple mechanisms are at play. “The Mediterranean diet is rich in anti-inflammatory foods that contain antioxidants, vitamins, minerals, and omega-3 fatty acids. Since neurogenic inflammation has been linked to migraine headaches, an anti-inflammatory diet may help reduce the frequency and severity of migraines,” he says.

Dr. Ormond also notes that the high antioxidant content of the Mediterranean diet helps reduce oxidative stress, which has been implicated in migraine pathophysiology.

In addition, he stresses that this way of eating can also improve blood vessel function. Migraine pain may be triggered, in part, by brain cells that release chemicals that narrow blood vessels, causing pain. The healthy fats found in olive oil, nuts, and fish like salmon may reduce this impact. Eating less sugar, a common migraine trigger, may also help.

And then there’s magnesium, which is abundant in green leafy vegetables, legumes, nuts, seeds, and whole grains. Dr. Datta frequently recommends this supplement to her patients with migraine pain. She explains that magnesium works by blocking N-Methyl-D-aspartate (NMDA) receptors, the primary excitatory neurotransmitters found in the human brain. Magnesium may also relax blood vessels and alleviate vascular spasms. These mechanisms may all play a crucial role in the prevention of migraines.

Both Dr. Datta and Dr. Ormond stress that eliminating unhealthy foods is as important for migraine relief as eating healthy ones. While the study didn’t outline the foods participants omitted, Dr. Datta suggests it might be assumed that individuals with this healthy eating pattern also had the lowest intake of known migraine triggers, including processed meat, hot dogs, ham, fatty food, and fried foods.

Tempted to try it?

When it comes to health, the Mediterranean diet really has no downside. It consistently gets high marks for improving gut health, brain health, heart health, and more. If you have migraines or even plain old headaches, this dietary eating plan is certainly worth a try. It’s also a good idea to chart your symptoms, so you can better identify your triggers, from weather to food. And don’t neglect the other must-dos for migraine relief: getting enough sleep, gentle self-care, and exercise.

One silver lining of the pandemic is that it laid the foundation for an increased use in sex toys. While folks stayed at home, they got sexually curious and creative, whether during masturbation sessions or in the scope of partnered relationships. Industry dollars support this notion, with reports noting the sale of sex-related products having doubled or even tripled in certain countries during periods of lockdown and isolation.

As a sex therapist, I love seeing this shift. The documented rise in usage of sex toys is encouraging us to be more open with sexual discourse and general, which has a positive impact on our sexual health and wellness. Why? Well, it may start with pleasure—but that’s far from where it ends.

Pleasure is just one the benefits of using sex toys

Whether you’re a vulva-owner, penis-owner, or intersex, pleasure is the cornerstone of a healthy sex life. It’s easy to see how toys help us out here: We use them to experience the euphoric sensations we can’t quite achieve (or achieve as quickly) on our own.

If you’re thinking, Of course sex toys make you feel good, fair point. But what’s less obvious is how vital pleasure is to our overall health and well-being. It’s a common tendency to sideline the value of sex, view it as a bonus or a treat, or something to put at the bottom of our priority list when life gets busy. However, consider that research has connected sexual satisfaction to lowered levels of anxiety and depression. In that vein, it stands to reason that pleasure alone is just the tip of the iceberg of benefits of sex—and sex toys are adept at facilitating sex that is rich with pleasure.

No, sex isn’t required to dispel mental-health ailments nor should it function as an isolated strategy for restoring optimum mental health. Rather, sexual satisfaction is one important factor that stands to support overall mental health, and—crucially—can be achieved without a partner. Sexual stimulation through masturbation may help bring on similar benefits of boosting your mood, self-esteem, sleep quality, and helping to relieve stress. And because sex toys stand to make all forms of sex more enjoyable, they have a major role to play here.

Good sex is good for your body, and sex toys can help

Although pleasure is a tenet of sexual health, and sex toys are marketed primarily on their ability to derive pleasure, it’s by no means the only value they provide. Sex toys—while capable of helping users better understand their desires and better communicate with partners—can actually provide physical benefits.

Sex toys—while capable of helping users better understand their desires and better communicate with partners—can actually provide physical benefits.

To illustrate this point, consider, the vibrator. Research suggests vibration may help treat erectile dysfunction (ED) and anorgasmia, an issue common in women who experience delayed, infrequent, or absent orgasms—or significantly less-intense orgasms—after sexual arousal. Vibration has been linked to improvements in sexual function and desire, whether you have a penis or a vulva. Pelvic-floor dysfunction—the inability to correctly relax and coordinate your pelvic floor muscles, which often causes sexual problems, not to mention issues with constipation or urinary leakage—may also be helped through vibration.

Another sex-toy category—vacuum-like devices that use a hand- or battery-powered pump to create suction around your penis, clitoris, vulva, or nipples—has shown to treat and sometimes resolve such issues as ED and genital arousal disorder.

Masturbating with other toys (or just in general), may help relieve period cramps and reduce the risk of prostate cancer. Some experts advise masturbation to help with chronic concerns like joint pain or headaches—another point in favor of the ancillary benefits that come from the intense pleasure sex toys can make you feel.

As we continue talking more openly about sex, sex toys become a larger part of the conversation. Nurturing our sexuality illuminates that pleasure is attainable—and provides for health benefits, to boot. Sex toys prioritize pleasure, of course, but pleasure itself is about taking care of your sexuality—which includes your mind and your body. When toys help you experience pleasure, they help you cultivate a happier and healthier version of yourself.

The idea is super simple: Set to a playlist of high-energy, upbeat songs, Hill leads you on an indoor walking workout that gets you to that 10,000-step goal in just 16 minutes. To keep things interesting (and high-intensity) she adds in side-to-side and back steps (think a mini lunge), exaggerated arm movements to get the whole body moving, and dances along with the music. It’s fun, light-hearted, and a really great way to break up that time at the desk or give yourself an energy boost mid-afternoon, which could explain why Hill’s videos are going viral on TikTok.

The workout is so simple and fun that it’s easy to question if you are actually getting the benefits you may find from power walking outside. But certified trainer Paizley Longino, a coach for STRIDE Fitness, says, “Just because it sounds convenient doesn’t mean it doesn’t come without its benefits. Not only is this workout a much easier alternative to do on your own time, but it also has the huge benefit of allowing you to get your sweat on in a controlled environment as well.”

The upsides of indoor walking workouts you won’t get outside

“While it could be believed that indoor walking may not have the same benefits as an outdoor walk, that’s simply untrue,” Longino says. “Not only is it possible to get so much out of indoor walking, like increasing your heart rate, but you are also most likely even safer being at home by avoiding having to monitor your location, people around you, or animals.”

Plus, this workout is more than just walking in place. “Walking lunges and step ups will help you move your feet, but still focus on strength training at the same time,” says Longino, who adds that this type of quick, fun workout is great to add to your normal strength training because you’re moving your arms, tightening your core, and exaggerating your movements—think a combo of walking and dance cardio. To increase the strength training element, hold on to light two- to three-pound hand weights, or whatever meets your individual needs (for example, water bottles or wrist weights).

We aren’t completely nixing that outdoor walk, though

Even if you embrace indoor walking workouts, hitting the trails, going on a walk with friends, or getting outside should still be high on your list of activities. “Outdoor workouts will always have incredible advantages as far as environmental factors like fresh air, Vitamin D from the sun, and warding off depression symptoms, as well as organic human interaction with a sense of community,” Longino says.

Indoor walking workouts are just a great alternative when time and weather aren’t on your side, and it’s always good to have options.

“A poison ivy rash is caused by contact with a certain family of plants that contain a chemical called urushiol,” says Dr. Fromowitz. “This chemical is an irritant to the skin and causes allergic contact dermatitis. Urushiol causes redness, swelling, severe itching, and if the swelling is severe enough, blister formation.”

You’ll usually notice a reaction 12 to 48 hours after exposure and it can last two to three weeks, according to Mayo Clinic. The severity of the reaction depends on how much urushiol you get on your skin. Treatment is relatively simple and can often be done at home. Learn how to treat a poison ivy rash below.

How to treat a poison ivy rash, according to a dermatologist

1. Wash the area immediately

Should you suspect that you touched poison ivy, Dr. Fromowitz says to wash the area with soap and water ASAP. If you have gloves (and aren’t treating position ivy on your hands) you can put them on to avoid spreading the urushiol

“Immediate and thorough washing can minimize the development of the skin reaction,” he says. Just be sure that this washing doesn’t happen during a bath. “Avoid baths as a way of washing off urushiol as you may expose unexposed areas of your body by soaking in the tub.”

2. Clean off contaminated objects

You’ll also want to wash any items that could have urushiol on them. “Clean contaminated objects with soap and water and wear gloves to prevent increased exposure to new areas,” says Dr. Fromowitz.

3. Treat the skin

Once your skin is nice, clean, and urushiol-free, Dr. Fromowitz says you can treat it with a barrier cream like the CeraVe Itch Relief Moisturizing Cream ($20), your go-to antihistamine, and/or hydrocortisone cream ($6).

CeraVe Itch Relief Moisturizing Cream — $23.00

This CeraVe cream contains one-percent pramoxine hydrochloride for fast-acting, long-lasting temporary itch relief, niacinamide to help calm skin, and hyaluronic acid to help retain skin’s natural moisture. Plus, like all CeraVe products, it contains three different ceramides to keep the skin barrier strong and protected.

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Amazon Basic Care Maximum Strength Hydrocortisone 1 Percent Anti-Itch Cream — $6.00

This cream blends one-percent hydrocortisone cream with vitamins A, D, and E plus aloe to soothe and moisturize the skin.

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4. Head to a doctor if things get worse

If things aren’t getting better, Dr. Fromowitz says you may want to seek out professional help.

“See a doctor only if symptoms worsen or if they are unmanageable with over-the-counter antihistamines, calming cream, or hydrocortisone,” he says. “You should also go if you show signs of a secondary infection like weeping, painful red wounds, puss formation, fevers, chills, etc.”

Bonus tip: Never EVER burn poison ivy

If you ever get the urge to burn poison ivy, please don’t. “The irritating ingredient urushiol can spread in the smoke,” says Dr. Fromowitz. Translation: You can end up in a haze of the bad stuff and get an all-over rash and lung irritation.