May 13, 2019 at 07:00AM by CWC If you’re not familiar, IBS is short for irritable bowel syndrome, which is a pretty commonplace issue that a lot of people tend to deal with. “Irritable bowel syndrome is defined by abdominal pain associated with bowel motions,” says David Prichard, MB, BCh, PhD, a gastroenterologist. “Individuals with IBS can experience diarrhea, constipation, or a mixture of both.” So yeah, the not-so-pleasant symptoms include many of the things that you’ll hear in the Pepto Bismol commercials—and it’s a chronic condition that takes long-term managing. But here’s the thing—it’s not like those afflicted with IBS are just going to skimp on their wellness regimens. At the same time, you’d think that the up-and-down, hard-hitting moves of, say, a boot camp would not be very comfortable on an irritated gut. But, good news: You can certainly still exercise with IBS. “Studies show that exercise can help people with IBS, in addition to promoting overall health and reducing stress,” says Niket Sonpal, MD, a New York City-based internist and gastroenterologist and teaching faculty member at Touro College of Medicine. “Research published in the American Journal of Gastroenterology has shown that people with IBS who exercise regularly have less severe symptoms compared to those who don’t exercise—so these findings suggest that regularly exercising will help to decrease the severity of IBS.” “Findings suggest that regularly exercising will help to decrease the severity of IBS.” —Niket Sonpal, MD Dr. Prichard agrees, noting that most people’s IBS doesn’t limit their
Category: Yoga
There’s a full moon in Scorpio coming—so get ready for your libido to go crazy
May 12, 2019 at 12:00PM by CWC Mark your calendars for May 18, when a lunar rendezvous in Scorpio (aka the sexiest sign in the zodiac) will be taking those lusty springtime feelings up several notches. But that’s not all that’s happening this week—and astrologer Jennifer Racioppi is here to break down what will be an action-packed week, in and out of the bedroom. The week ahead screams sex. On Monday, the sun in sensual Taurus makes a trine to Pluto, exacerbating feelings of spring fever, asking you to connect to your “want power.” Want power, different than willpower, is the ability to connect so deeply with your drive, that you are willing to do whatever it takes to align your life with your intended outcome. Your dissatisfaction and irrational needs can support you to conjure the energy required to make the changes you most want—so this isn’t about repressing your longings, but rather (as this week’s transits will ask of you) leaning into them with unbridled passion to explore them fully. With the moon waxing full, the vibes of the week are sultry and command the acknowledgment of your most infectious longings—this very well could express itself with distinct sexual needs, too. The full moon, which happens at 5:11 p.m. Eastern on Saturday, May 18, is in Scorpio, after all. If you feel your libido increase, allow yourself to embrace your inner erotic being. Even in you don’t have a partner, you can self-pleasure, move your body sensually, or
Whether you’re a night owl or an early bird, here’s what your bedtime says about you
May 12, 2019 at 04:00AM by CWC Have you ever been awake, late at night (or even into the wee morning hours), hopelessly wondering, “What time should I go to bed?” Probably, since sleep and feeling sleepy is a pretty constant topic of conversation, and (spoiler alert!) most of us aren’t getting enough. In fact, a survey of nearly 1,500 Well+Good readers revealed that people spend an average of six sleepless hours in bed a week, and 92 percent report feeling fatigued more than once a week, which is, you know, not ideal. So is your bedtime part of the problem, or is it just a matter of preference? According to one pro, there’s no right bedtime. “Honestly, I don’t really ever prescribe an ideal bedtime because there’s natural variations from one person to another,” says licensed psychologist and sleep-health expert Shelby Harris, PsyD. “Some people are early birds, myself included—I’d LOVE to be asleep by 9:30 p.m. every night. And others are night owls—my husband, for instance, likes to stay up until 1 a.m. sometimes.” Rather, the main issue at play here is making sure you get the right quality of sleep, and that your sleep duration makes sense with your bedtime of choice. But if you’re still curious about what your bedtime might actually signify about you and your sleeping habits, scroll down for Dr. Mary Grace’s* expert observations. Hour by hour, here’s what your bedtime says about you. 8 p.m.: You are either a farmer or a journalist
5 tips for quieting your mind when your thoughts won’t shut the heck up
May 11, 2019 at 06:00AM by CWC With everything you have going on, it’s understandable that you have a busy mind. After all, you’re regularly juggling work issues, family schedules, and general life. And mentally shutting off all that can be hard, even if it’s all you really want to do. Still, having a constantly buzzing busy mind can lead to what’s known as “anticipatory anxiety,” which means having anxious feelings about things that can happen in the future, says psychologist Erika Martinez, PsyD. “Quieting the mind can help reduce that anticipatory anxiety that can wreak havoc on your emotional and physical health,” she says. Furthermore, a busy mind that never quits can also stress you out—and stress can take a serious toll on your body, says psychologist Alisa Ruby Bash, PsyD, “Quieting your mind is so important because all of your health—physical, mental, emotional, and spiritual—needs a relaxed, calm starting place to function optimally,” she says. “Quieting the mind can help reduce that anticipatory anxiety that can wreak havoc on your emotional and physical health.” —psychologist Erika Martinez, PsyD That’s why mental-health experts often recommend practicing mindfulness, a form of meditation that focuses on shutting out white noise of life, bringing your attention to the present, and quieting your mind. “Our brains are thought-producing machines,” says psychologist Stephen Graef, PhD. “To slow that down, you have to create an experience where you give yourself the opportunity—and mindfulness meditation offers that.” Of course, it’s one thing to say you want
Volunteer opportunities you might not have thought of, based on your interests
May 11, 2019 at 03:00AM by CWC We’re all here to care for and about other people. It’s a simple fact of life. That’s why finding causes that make us feel connected to the world around us feels so satisfying. And when our personal interests collide with volunteer opportunities that give back to the community, everybody wins. Both socioeconomic status and homogeneity of the population dictate the rate at which people volunteer in a given area, writes Art Markman, PhD, in Psychology Today. In states like New York, Nevada, and Florida only about 22 percent of people volunteer. Meanwhile, residents of Utah, Minnesota, and Iowa volunteer at a rate of about 40 percent. The case for volunteering your time and energy stronger when you find out the health benefits. According to Ichiro Kawachi, PhD, a professor of social epidemiology at Harvard’s School of Public Health, volunteering is good for the health of both the person who receives the support as well as the volunteer. “Community social connections are as important for resilience to disaster as physical material like disaster kits or medical supplies,” he says. I scoured the pages of Volunteer Match, an online service dedicate to helping people find an opportunity to help people and creatures throughout the country. I found no shortage of volunteer opportunities to suit various personality types and particular interests. Whether you’re an outdoor enthusiast, always willing to lend a paw, or just love to have heart-to-heart convos with the people that live in your
Pull those shoulders back, STAT: Your alignment affects a whole lot more than your posture
May 10, 2019 at 10:57AM by CWC I’ll never forget the day in 9th grade theater class when my teacher called me out in front of everyone to point out that my head juts forward. “You should straighten your neck,” she said, as I immediately straightened up (… and teared up, feeling absolutely mortified). Ever since that moment, it’s stuck with me that your head should be sitting straight on your spine via your neck—not jutting out forward or backwards. It’s easier said than done—as I, apparently, know firsthand—but I spoke with a physical therapist and yoga pro who explained to me why neck alignment is absolutely crucial. “The reason is because the entire cervical spine is lined up with natural curves—one vertebral body sits on top of the other as an amazing structural machine,” says Lara Heimann. “It’s stacked in these columns that line up to be able to support the vertebrae above and below. Each area of the spine has a different function to it. The cervical spine’s big function is to be mobile so we can look all around us.” According to Heimann, your body is inherently unstable, which is what makes this supportive column so important. “On top of the cervical spine you have this large object—your skull—that can be anywhere from 12 to 15 pounds,” she says. “And the skull is sitting on the first cervical vertebrae called C1 or the atlas. It’s like the mythology of holding the globe—there it needs to be sitting
How to hack your workout routine for more cost-effective classes
May 10, 2019 at 07:00AM by CWC There’s nothing like hopping off a spin bike drenched and proud of your killer workout, but those spin and dance cardio classes at your favorite studios can definitely add up. And as the group fitness craze keeps picking up, with new trendy classes like aerial yoga, HIIT, Pilates, barre, and more, it’s no wonder you’re eager to try them all. Beyond the endorphin-boosting, there’s so much positive energy in these classes, where you become part of a community and never feel bored or burned out. The only problem? They’re pretty damn expensive. And if you’re taking two or more classes a week, they’ll really add up. The good news is you can save on workout classes with a few simple tips, so you can still enjoy your favorite workouts but pay less money each visit or month. Here are a few hacks to try out now. Look for promo deals “If you’re on the fence about what workout craze is right for you, plenty of studios and fitness memberships offer free trials or sign-up promos, so you can test different classes and studios to find the right fit for you,” says Keri Danielski, consumer finance expert at Mint and Turbo. What’s more, many studios offer rewards or credits for referring friends, so be on the lookout for eager friends wanting a promo deal, too. “With friends, for example, ClassPass offers a free month trial for friend referrals and money off your membership fee,”
Here’s how to eat healthy at Taco Bell, according to nutritionists
May 10, 2019 at 03:00AM by CWC Let’s be real: Even if you’re a person who eats green smoothies for breakfast and keeps a spare yoga mat in their trunk, you’re still probably going to be at a Taco Bell at some point in your life. Sometimes it’s because a Quesarito craving strikes out of nowhere. Other times, you may be looking for something a bit more health-friendly. And that’s when ordering fast food gets tricky. The key, of course, is being prepared. Knowing the healthy (or at least healthy-ish) options available before you go means less anxiety at the drive-through window. Here, two registered dietitians—Jessica Cording, RD, and Carissa Galloway, RD, give their advice on what to order if you’re vegan or vegetarian, keto, or Paleo. Keep reading for their top healthy options at Taco Bell. Vegan or vegetarian Menu picks: Vegetarian Crunchwrap Surpreme; Veggie Power Bowl What the RDs say: Both experts preferred the Veggie Power Bowl because it’s customizable. (This especially matters if you’re vegan, because popular add-ins such as sour cream and avocado ranch sauce have dairy and will need to be left off.) “I’m a huge fan of anything customizable because it puts you in control,” Galloway says. Her recs for building your bowl: take the fiber- and protein- rich black beans, add as much lettuce and pico de gallo as you can, and one sauce. “The sauces are high in sodium, so it’s best to pick one, preferably the guac,” she says. There may
Tracy Anderson reveals why her “silent” workout classes are so effective
May 09, 2019 at 10:34AM by CWC I had some idea of what to expect when I walked into my first-ever class at the Tracy Anderson Method on the Upper East Side. I knew that the room would be hot, the music would be loud, and the moves would be h-a-r-d. One thing I totally didn’t expect, though, was for Anderson to be totally silent throughout her 50 minutes of instruction. And let me tell you: It was a totally new type of experience. Instead of leading her classes using verbal cues, Anderson instead chooses to instruct using only her body. And this, she says, is for good reason. “Through some of the research I did, I found that when you open up more neural pathways in your brain and make more connections to your body, you burn more calories, you create a more balanced body, and you have a much less chance of getting injured,” Anderson tells me over the phone the morning after I (barely) survived a class she hosted in honor of her new partnership with supplements brand MitOq. “When your head is actually in the game, you become more physically available, so then you also process stress better, [and] you’re more in tune with yourself.” While she doesn’t talk at all during any of her classes (whether they’re online or IRL), she does give students breakdowns of her routines ahead of time, which she refers to as the “rehearsal.” That way, when they get into the “performance” (AKA the
I didn’t think I liked tie-dye until Etsy convinced me to get twisted
May 09, 2019 at 05:13AM by CWC I am a minimalist at heart, but I still experience the occasional moment when I need to be the most. It’s is a good year to be alive for that because there’s no stopping the tie-dye design trend in home decor. “2019 is the year of maximalism, so it only makes sense that modern trends are pulling inspiration from the ‘70s—a decade full of textures, colors, and patterns,” says Etsy’s trend expert Dana Isom Johnson. Tie-dye started to pop up on on the runways of designers Proenza Schouler, Stella McCartney, and Christian Dior. The print has since made its way into workout clothes (see: The Upside, Athleta, and Spiritual Gangster) and now, it’s coming for home decor. The term “tie-dye home decor” has been searched 267K times on Etsy in the past three months. My first exposure to tie-dye was in middle school. Inexplicably, every year we would do a DIY tie-dye T-shirt. (We also learned how to churn butter. Is this a normal childhood experience or was this just growing up in Oregon?) They never had any black dye, which really shook me to my Hot Topic-devoted core. I settled for soaking my shirt for as long possible in the deep blues and purples. It would have been just plain embarrassing to listen to Evanescence in a colorful tie-dye T-shirt. Luckily, I have evolved. And so has the tie-dye design trend. 2019’s take on tie-dye is very much like Taylor Swift’s new