January 29, 2020 at 10:00AM by CWC You’ve tried meditation, chamomile tea, and ASMR videos, but if it still feels like every night you spend more time tossing and turning than actually sleeping, it might be time to call in the professionals. No, not for anything drastic, don’t worry. According to sleep psychologist Joshua Tal, PhD, it’s actually a pretty simple bedtime routine addition that can make a big difference in the time it takes you to travel to snooze town: reading a book (yes, a real life book, with paper pages) before bed. “Reading before bed is a great way to promote relaxation and wind down from your day, without blue light from electronics interrupting your sleep cycles,” Dr. Tal says. “TV and phones are often prone to frenetic ads and notifications, bypassing and interrupting the relaxation mechanism conducive for falling asleep.” “Reading before bed is a great way to promote relaxation and wind down from your day, without a blue light from electronics interrupting your sleep cycles.” Aside from helping you fall asleep quickly, reading before bed (and the subsequent sleep it induces) can help reduce stress, boost your mood, support improved cognition, and more. For help getting in on those benefits (because accountability is everything) try joining Penguin Random House’s Read to Sleep challenge, which will help you stick to your goal of reading more and sleeping better by sending you bedtime routines and tips from experts over the next few weeks and and enter you to
Month: January 2020
What you need to know right now about the coronavirus—where it’s at and how to avoid it
January 29, 2020 at 02:00AM by CWC There are currently five confirmed cases of the novel coronavirus in the U.S. All five people recently traveled to Wuhan, the city in central China, which is the epicenter of the outbreak. And while the outbreak is rapidly spreading within China and to other countries, the CDC says the risk to Americans is very low. “We are fortunate in that the virus did not originate here, or get imported here, before it was determined how it was occurring,” says Arnold S. Monto, MD, professor of epidemiology and global health at the University of Michigan. “We can institute control measures which the people in China, where it originated, were unable to put into effect early enough to prevent spread.” At least 100 people in 26 states who may have the virus are being monitored by the CDC. So far, CNN reports that roughly 25 of them were found not to have it. Over 4,500 people around the world have contracted the virus, and just under half of the total cases are in the Hubei province of China, where Wuhan is located. All coronavirus-related deaths (106, so far) happened in China. Symptoms can include fever, coughing, and shortness of breath. Dr. Monto has served as an adviser for WHO, consulted with the U.S. Department of Defense on communicable diseases, and visited Beijing during the SARS outbreak in 2003. He adds that SARS, which is also a coronavirus, was controlled not with a vaccine, not with
How to get rid of oily hair, because wow, it’s no fun to wash it every day
January 29, 2020 at 01:00AM by CWC There are two types of people in this world: The ones who can get away with only washing their hair once a week, and the ones who are in the shower, scrubbing the oil away every 24 hours. If you’re someone who falls into the latter category, you know that dealing with greasy roots is zero fun. Sure, dry shampoo can help to mitigate the sitch until you can make it to the shower, but there’s no real fix other than bringing on the bubbly (shampoo, that is) and giving your noggin a good scrub down. However, some hair pros say that there are things you can do to stave off the oil, and push your hairstyle a day or two before having to completely wash it again (for one: take a look at this guide to know how often to wash your hair by your hair type). Keep on scrolling for the top tips from pros to keep you from having to devote a full hour to the wash-and-go each day. 1. Find the right hair-washing schedule It may sound obvious, but washing your hair is key to getting rid of oiliness. The trick, though, is not to under wash or over wash because both can wind up making your hair greasy (I know, I know… sorry). “Over washing your hair will cause your scalp to produce more sebum, while a lack of washing will cause build up and greasiness,” says Michael
Why ‘crunches are crap,’ according to a chiropractor
January 29, 2020 at 12:00AM by CWC If asked to give an example ab exercise, the majority of people would undoubtedly say “crunches.” Crunches, and their sister move sit-ups, are an OG core move that the fitness world has been doing for ages. But, according to a chiropractor, these happen to be the worst things that you can do for a stronger core. The issue? Crunches and sit-ups both involve folding your body inward. “People are sitting all day, looking down at their smartphone or their computer, but what people really need to do is more extension,” says Todd Sinett, DC, a chiropractor and kinesiologist (whose book, Sit-Ups are Stupid and Crunches are Crap, comes out this spring). “Our core is actually over-contracted and too tightened—so it’s too tight, not too weak.” Moves that literally crunch (ahem) your body even more throw off your alignment and your posture, which can lead to back pain. Simply extending your spine and opening up your core, on the other hand, strengthens the important muscle groups around the abs that are key for holding yourself upright. Dr. Sinett points out that extension-based core exercises work “all of the supporting core musculature in a symmetrical and systemic fashion,” while also keeping your back straight (studies even prove it). Things like standing ab exercises, twists, and basically anything that burns your core without contracting your spine all fit the bill Keep scrolling for Dr. Sinett’s recommended core exercises. Back-friendly core exercises 1. Dead bug: Lie down on
6 foundation myths makeup artists want you to stop believing right now
January 28, 2020 at 11:00PM by CWC Foundation is makeup’s most confusing category, and the cringe-worthy photos we’ve all got of ourselves with orange skin, an unblended line and/or a caked-on face serve as proof. Finding the right product (and then applying it) can be tricky, especially because there is so much information—and misinformation—out there on the subject. Thanks, Instagram. For example, did you know that applying three coats of light-coverage foundation is not the same as applying one coat of a full-coverage option? Or that you shouldn’t be applying any type of foundation directly to your face? Jaw-dropping stuff, I know. To clear up some of the most common misconceptions in the makeup world, we asked makeup artists to debunk the foundation myths that they wish people would stop believing. This way, you’ll be fully matched (and blended to perfection) every time you apply. Myth #1: Heavy foundation gives the best coverage In spite of popular belief, “full-coverage” and “heavy formulas” are not mutually exclusive. While you certainly can cover your skin with something more intense, if that’s what you’re into, a light or sheer product is also fully capable of doing the trick. “Layering a foundation will get you the perfect, full coverage you are looking for, while still allowing your skin to look like skin,” says Julia Dalton-Brush, makeup artist and founder of B3 Balm. Myth #2: Foundation should go straight from the bottle onto your face In the interest of time, it’s tempting to squirt your
There are a lot of alt-milks out there, but this is the one a top dietitian loves the most
January 28, 2020 at 11:00PM by CWC [youtube https://www.youtube.com/watch?v=KO5rBK1Lte0] Oat, coconut, almond, oh my! Find out which non-dairy milk is an RD favorite here. Nothing has gone from zero to hero quite like the explosion of alternative milks. Five years ago, if you were vegan or lactose intolerant, your choices were pretty slim. Fast forward to 2020 where the bigger question is, what can’t you milk? While having more options is definitely a positive, the amount of choices can be overwhelming. Thankfully, registered dietitian Tracy Lockwood Beckerman, RD, has some helpful advice on how to choose the healthiest milk substitute, which she shares in the latest episode of You Versus Food. “With an increase in both dietary and allergy concerns, people are relying on alternatives to cow’s milk more and more,” Beckerman says. In the video, Beckerman compares five of the most popular alt-milks (almond, oat, coconut, rice, and soy) to each other and also to cow’s milk. One of the OG milk alternatives is soy milk. “Nutritionally speaking, soy milk is the best plant-based milk because it contains as much protein as cow’s milk, but is low in calories,” Beckerman says. But she also adds that too much soy can negatively effect the thyroid. Then of course, you can’t talk about alt-milk without mentioning current queen bee oat milk. “Like whole oats, oat milk can provide energy and strengthen bones,” Beckerman says, adding that it’s also high in fiber and protein. Seems pretty legit right? Well, hate to break
I’m a yoga therapist and MD, and these are the 5 middle back stretches I recommend every day for a healthy spine
January 28, 2020 at 10:00PM by CWC The human body is home to 33 vertebrae that support your muscles, protect your spinal cord, and aid in other ways that help you, you know, have a spine. The thoracic spine, or middle back, sits just between your cervical and lumbar sections, and Loren Fishman, MD, medical director of Manhattan Physical Medicine and Rehabilitation in New York City, says it can be a painful area for some of us vertebrates. So to make sure your back feels good all the way from T1 to T12 (a little spine humor for you), Dr. Fishman gave us a handful of middle back stretches to commit to memory. First, how common is middle back pain? And why do you have it? “[Your middle back is] not a frequent source of back pain,” says Dr. Fishman. “There’s much more neck pain and much, much more lower back pain. The ribs act like outriggers and keep the spine in relatively good alignment, but you can get pains there especially if you’re doing a lot of lifting over your head, because those muscles have to contract.” Rare as it is, though, discomfort in the center of the spine presents a very real—and very achey—problem for those who deal with it. “The main people [with middle back pain] are those who do the kind of exertion that raises your arms over your head—especially if they do so while they’re horizontal so that raising their arms in a way that
Your hormones want to help you thrive. Here’s how to let them do that
January 28, 2020 at 09:30PM by CWC If you haven’t heard, Alisa Vitti —pioneer of female biohacking, Johns Hopkins alum, women’s hormone health expert and founder of the period-positive platform FLO Living—is launching her latest book, In the FLO. It’s full of radical, groundbreaking information meant to help women understand and reconnect with their unique biological rhythm, just as nature intended. This book shows how mainstream health plans, self-care routines, fitness regimens, time management schedules, and even the power morning concept are all founded on a system that only optimizes male biology, and leaves out the specialized and cyclical needs of women. In the following interview, the Well+Good Council member shares an overview of the infradian rhythm: a long-ignored biological rhythm that, when properly cared for, can help you restore energy, reduce brain fog, and thrive overall. Annie Tomlin: This book introduces a concept called the infradian rhythm. What is that, in a nutshell? Alisa Vitti: There are many different biological rhythms. We have the circadian rhythm, which is something that we experience in the course of 24 hours. We have the ultradian rhythm, which are things that we experience that are shorter than a 24-hour period. And we have the infradian rhythms, which are cycles that are longer than 24 hour period—and for women, we experience it in our monthly cycle most noticeably, and it turns out that it affects key systems of the body. “Our hormones are a powerful gift.” —Alisa Vitti Annie Tomlin: Why haven’t we heard
Your A-to-O glossary of sex terms you’ll never have to nervously Google again
January 28, 2020 at 09:00PM by CWC You thought you’d learned your sex ABCs—or, rather, ACGs (that’s your A-spot, C-spot, and G-spot)—a long time ago. But then, you hear someone talking about cuckolding, queening, or a Wartenberg wheel, and you suddenly feel like you’re learning a new language. The thing is, when it comes to sex terms, you essentially are constantly learning a new language, and that’s okay. “Of course there’s some confusion on different sex terms,” says Gigi Engle, certified sex coach and author of All The F*cking Mistakes: A Guide to Sex, Love, and Life. “We have so little sex education in this country, and it’s not like the SATs include any of these fun and actually useful words and phrases.” Furthermore, unlike other choice words and phrases not covered in a traditional school setting, much of the language used to describe the wide spate of sex-related concepts are left out of other public streams of communication completely. “It’s not just the classroom where people aren’t exposed to certain sex terms,” says clinical sexologist Megan Stubbs, EdD. “TV shows, books, and movies aren’t detailing out and explaining a broad range of sexuality, either.” Because of this, and because, as Engle notes, new terms around sex, gender, and sexuality, are constantly emerging, many are left out of the know. In light of this ever-growing sexicon, educate yourself below with the comprehensive glossary of sex terms, defined by pros. Scroll down for your comprehensive guide to those not-so-basic sex terms.
5 things that can mess with your blood sugar that have nothing to do with food, according to a dietitian
January 28, 2020 at 08:00PM by CWC Sorry, green juice: It seems that everyone in the wellness world is currently focused on optimizing their blood sugar levels. People are all about eating low glycemic index foods for stable energy levels, mental health experts stress the surprising connection between sugar and anxiety, and some people even advocate for everyone to regularly track their blood glucose—not just diabetics—as a preventative health measure. The fixation on blood sugar (or blood glucose) makes sense, given that how much you have in your system can have a trickle-down effect on health. When blood sugar levels rise, this signals the release of the hormone insulin to transport glucose from the blood and into your cells to be used for energy. This is a normal, essential, and healthy bodily process, but it becomes a problem when blood sugar levels rise too high and too quickly—like after eating a high sugar, low fiber food. If you have a very steep and quick rise in blood sugar, that drop will follow, which can leave you tired, cranky, and craving more sugar, says Charlotte Martin, RDN. Constantly high (or spiking) blood sugar levels can have long-term consequences, too. “Consistently elevated blood sugar levels—known as hyperglycemia—can damage the vessels that supply blood to vital organs, which can increase the risk of chronic illnesses such as heart disease and kidney disease,” says Martin. One of the biggest factors that directly impacts blood sugar levels is, well, food—particularly carbohydrates that lack fiber or