November 08, 2018 at 01:32PM Being all cozied up at home in some silky PJs with a cup of chamomile tea in hand should be the ultimate safe space from anxiety. You’re far away from your boss, you’re no longer dealing with impatient commuters, and you don’t have anyone to answer to but yourself (i.e. your email is finally out of service for the night). So why do you feel more anxious now than you did all day long? It seems like the complete opposite of how anxiety should work, but that’s kind of the hallmark of dealing with it, right? You never know when it’s going to strike. As it turns out, anxiety being minimal during the day then coming in like a ton of bricks once you’re winding down at night is a super-common experience. “It’s the first time of the day when no one is asking you any questions or you’re trying to complete a task. It’s when you’re first alone with your thoughts, and the entire day’s worth of thoughts come into your mind, which causes a level of anxiety,” clinical psychologist Michael Breus, PhD, tells me. So sure, it’s totally normal—just not much fun!—to lay in bed sweating about any and every worry you held off during the day. But how are you actually supposed to wind down and get some shut-eye with all those thoughts hovering over you? To combat the anxiety—and even any physical symptoms that arise, like heavy breathing, a rapid heart rate, and chills—it helps to
Day: November 8, 2018
Sleepwalking affects nearly a third of us—here’s what causes it
November 08, 2018 at 12:12PM Common sense would tell you that being asleep and being awake are mutually exclusive. But in the case of sleepwalking—somnambulism, if you’re nasty— they’re not. Sleepwalking is a condition that affects nearly 30 percent of us, according to a 2012 study. Let that sink in: 30 percent. Backing up for a sec: Sleepwalking is a type of parasomnia, which is a fancy way of saying “abnormal things that happen in your sleep.” And aside from sleepwalking, the disorder is also characterized by talking, disorientation, and even leaving the house and driving, says Terry Cralle, RN and certified clinical sleep educator with The Better Sleep Council, a consumer education organization of leaders and experts in the mattress industry. It’s most common in children, according to the Mayo Clinic, although adults can be affected, too. Sleepwalking generally happens during deep, non-REM sleep, Cralle says. There are four phases of sleep that you cycle through while you snooze. REM—standing for rapid eye movement—is the phase where most of your dreaming occurs. Sleepwalking generally occurs during the third phase of sleep, right before REM, says Bill Fish, a certified sleep science coach (someone who works with people to improve their sleep habits and routines) and co-founder of Tuck.com. This is definitely a worrisome thing. Obviously, you’re walking around in your sleep (and could potentially hurt yourself!). And sleepwalkers typically don’t remember their sleepwalking episodes. Such was the case with one woman, who went on an entire motorcycle ride in her sleep. Or the man
This superzoom of an oily fingertip will keep your hands off your face for-e-ver
November 08, 2018 at 12:10PM There are a number of non-negotiable, can’t-argue-with-’em skin-care commandments. You’ve got to stay hydrated (inside and out), wash off your makeup at night, and—this is a big one—keep your hands off of your face. The last is one you’ve undoubtedly learned as a child from your parents if those digits of yours touched your cheeks, nose, chine, or forehead (after, you know, being on germ-ridden public transportation or using the restroom). Facialists and dermatologists alike are also always preaching that you should not pick your skin or touch breakouts, as it only makes things worse. While it’s certainly not an ideal skin-care habit to have, the true reasoning really became clear once I stumbled across a Reddit skin-care subthread about the issue. Showcased in the thread was a super zoomed-in photo of a fingertip—and boy was it eye opening. “This is just a reminder to try not to touch your face too much,” the Redditor writes. “This is a magnified finger that shows the sweat/oils coming out of the pores.” You can view it below (sorry to do this to you). [youtube https://www.youtube.com/watch?v=lOaFeGreAJw] It’s true though—the germs just keep piling up as you touch a zillion things throughout the day, and you do not want any of it on your skin. “One of the worst beauty habits you can have his touching your face during the day,” says Joshua Zeichner, MD, a board-certified dermatologist in New York City. “On a regular basis we are touching everything
3 Easy Sauces That Will Make Your Holiday Vegetables 100x Better
November 07, 2018 at 11:00PM Food prep during the holidays can be time consuming, but these hacks will save you time and make your meal that much more delicious. Continue Reading… Author | Life by Daily Burn Selected by iversue
*Now* is the best time to get your flu shot—but here’s what to do if you got yours too early
November 08, 2018 at 11:58AM With all the things piled up on your to-do list, being able to cross off “get a flu shot” months ago probably made you give yourself a nice little pat on the back for all that #adulting. Well, while it’s great that you took your health into your hands early—the CDC recommends getting your flu shot by the end of October, after all!—it turns out now’s the time people should actually be getting poked. According to the New York Times, the efficacy of the flu vaccine waves by 20 percent every month after you get it. And because it starts at only 60 percent, Michael T. Osterholm, PhD, director of the Center for Infectious Disease Research and Policy at the University of Minnesota, said anyone who got their shot in August or September isn’t going to be as protected when the flu virus strikes in mid-December as those who get their shots in mid-November. So does getting the early bird special mean you’re out of luck this flu season? Not exactly. It can be hard for medical experts to predict when the flu season will start and peak, and that’s exactly why Michelle Barron, MD, medical director of Infection Prevention and Control at UCHealth University of Colorado Hospital, says the most important thing to remember about flu shots is to just get one in general. Even though there’s evidence that the immunity might diminish over time, having it in your system in general is better than not
When it comes to gender, for a growing number of fashion brands, the feeling is neutral
November 08, 2018 at 11:55AM Within the fashion world of (millennial) pink being for girls and blue for boys, there’s a huge white space. “Statistics show 38 percent of Gen Z-ers ‘strongly agreed’ that gender no longer defines a person as much as it used to, and 27 percent of millennials felt the same way,” says Christina Zervanos, the head of PR at The Phluid Project, a brand built on the concept of genderless dressing. “These generations are the future of retail, accounting for $143 billion in spending in the next four years.” As a result, a growing number of fashion brands are starting to think outside the binary box. Over the last few seasons, luxury designers like Gucci, Saint Laurent, and Haider Ackerman have held coed runway shows. Moda Operandi debuted its first unisex streetwear collection earlier this year, and Zara started releasing ungendered collections in 2016 with models of both sexes styled in the same clothes. More notably, a crop of new brands like Agender and Rebrand have popped up to cater to consumers who don’t want to be told what’s men’s or women’s fashion. Demand for fashion not focused on gender is so high in fact, that when Asos’ released its first unisex collection earlier this year, it became the fourth most popular offering (out of over 800) within a week. As a result, the UK’s largest online retailer is expanding its neutral fashions. So far, it’s focused on streetwear: sweatshirts, tees, and other casual staples most people grow up wearing regardless of gender. “Designers create clothing that caters
The top 5 self-care practices we want RBG to do while she’s on the mend
November 08, 2018 at 11:51AM If there’s anyone to strive to be like in this world, it’s Supreme Court Justice Ruth Bader Ginsburg. At 85, the two-time cancer survivor, scrunchie-loving fitness planking queen, and—no NBD—oldest serving member on the bench has never not been a #girlboss. Like, not even in the ’50s when she became a lawyer at a time when no women were lawyers. But right now, for the first time in her life, she has to slow down. At least for a little while. According to CNN, Ginsburg fractured three ribs last night after a fall in her office—something, in true RBG-fashion, she described as “discomfort” before going to get treatment. Even though she most definitely hates every single second of being on the mend, she’s gotta take it easy while she heals up—not just for her, but for all of us: She’s basically the only beacon of hope and strength we have to get through this year. To make sure she’s back on the bench in tip-top shape again soon, it’s time for her to prioritize her own care over her constant care of the nation—and these are the practices she should start with. Dear, RBG: Please do these self-care practices so you can feel better again soon. View this post on Instagram Preparing to run to the polls tomorrow like ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ #VOTE #ElectionDay #EqualityForAll #Repost @participant A post shared by RBG (@rbgmovie) on Nov 5, 2018 at 3:53pm PST //www.instagram.com/embed.js 1. Drink a golden milk latte for great sleep “The fastest
We asked dietitians, and these are the best veggies to eat raw (and the ones you should cook)
November 08, 2018 at 11:11AM Living your life according to the “eat the rainbow” motto requires getting a little creative in the kitchen. Sure, spiralizing, roasting, and Instant-potting are all delish options, but according to dietitians how you cook (or don’t cook) your veggies alters their nutrient profile—for better or for worse. “Heat can alter the nutrient composition in vegetables. For some, that’s a good thing, and for others, it may mean you’re losing precious nutrients,” explains Nora Minno, RDN, a registered dietitian and personal trainer in New York City. Below, Minno and Sonya Angelone, RDN, break down exactly which produce should be cooked to vitamin-packed perfection, and which are better adornments for a crudité platter. Veggies to eat raw “Some vegetables can loose their nutrients when cooked, especially those containing the water-soluble B-group vitamins and vitamin C,” Minno says. “For example, studies have shown that the majority of Vitamin C found in fresh spinach can be lost when cooked at high temperatures.” In case you’re wondering why these vitamins matter anyhow, here’s the gist: B-group vitamins (include B6, folate, B12, and more) help with critical processes like converting nutrients into energy, aiding neurological function, and assisting with DNA repair. And vitamin C has been found to protect aging memory and boost immunity. With that in mind, here are the veggies to enjoy au naturel • Broccoli • Onions • Jicama • Leafy greens like lettuce, arugula, kale, and spinach • Red Bell Pepper Veggies to cook (and how to cook them) On the opposite end
The breathing technique that provides maximum recovery in between HIIT circuits
November 08, 2018 at 10:29AM When you’re short on time, there’s nothing like a sweaty High-Intensity Interval Training (HIIT) sesh to get your heart rate and energy levels up. And the benefits of regular HIIT cardio sessions speak for themselves. Since these super-short, yet intense, workouts pack major fitness benefits like improved endurance and strength, they’ve earned a well-deserved spot in your weekly workout rotation. And to top it all off, studies have shown that on-off burpee-filled fitness is basically a form of biohacking since just a 20-minute workout can improve memory function. Since we know that you can get too much of a good thing when it comes to HIIT (you should do it no more than 30 minutes, FYI) then how do you make sure you’re getting the most out of your (super-short) recovery windows in between circuits? Learn to breathe the right way, or at least in a way that will let you keep going full-out for the next circuit. You know how you seem to keep breathing harder, even after you’ve stopped your HIIT session? According to an article posted in Quora, “Excess post-exercise oxygen consumption (EPOTC) is to restore glycogen, creatine, and myoglobin in the muscles. Therefore, the breathing has to be deep and bring in more oxygen in the blood,” writes Shaym Das. A lot of us tend to breathe shallowly, from our chests. But the key to recovering properly is activating a deep breathing response, which you can train yourself to do. “The best way is
From Guetta to Cardi B.—here’s how to DJ your playlists to crush every workout
November 08, 2018 at 10:26AM Question: How did people get through wind sprints on a treadmill before Cardi B.—seriously? Along with the right pair of sneaks and a #letsdothis mindset, a winning playlist is pretty much non-negotiable. So apart from making sure “Bodak Yellow” plays at least once, how do you go about selecting tunes to help you maximize every gym sesh? According to Aaptiv running coach and CrossFit trainer Meghan Tackis, your number one DJing motto should be this: Choose lyric-reliant tunes that move you (emotionally and literally). “I’m not the kind of coach that relies on super, in-your-face, upbeat songs to keep you motivated because, at the end of the day, that’s not what you should rely on,” she tells me. “It’s more about digging through and finding profound things in the song verses, than it is: ‘Okay, this is 190 beats per minute.’” For example, if your fangirl-ing for Destiny’s Child knows no bounds, go ahead and play “Survivor” during the burpee section of your HIIT workout. Better yet, once you’ve crushed numerous workouts with your background music of choice, Jasmin Hutchinson, PhD, the director for sport and exercise psychology at Springfield College, tells Runner’s World that you might start to associate certain songs with victory. These are (obvi) the ones to add to your race day playlist or employ as bookends for your most challenging workouts. For example, if your fangirl-ing for Destiny’s Child knows no bounds, go ahead and play “Survivor” during the burpee section of your HIIT workout. Conversely, playlists featuring too many