October 26, 2019 at 06:00PM by CWC I learned a surprising piece of trivia during a workout the other day: Your triceps are the largest muscle in your arm. The many people who I relayed the message to were shocked—most people think that biceps are the headliners, but nope. Considering that my triceps are still sore, two days later, I wondered what kinds of stretches could give my arms some love. I tried the one triceps stretch that I know of—the one where you reach one elbow up over your head with your hand down to your shoulder blades, using your other hand to pull it deeper—but it’s not doing this muscle soreness any justice. “I always tell my patients it’s important to move and loosen up prior to exercise, in particular with muscles such as the triceps,” says celebrity physical therapist, Karen Joubert, PT of Joubert PT in Beverly Hills. If you’re anything like me and get super sore if you space your arm workouts too far apart, you’ll appreciate these gooey, tricep-opening stretches, courtesy of the pros. Four tricep stretches to try now [youtube https://www.youtube.com/watch?v=rQJwGhYbb5o] 1. Foam roll it out: I’ve never foam rolled my arm muscles, which is a mistake. Corinne Croce, DPT and co-founder of Body Evolved, says foam rolling your triceps is really good for stretching them out. “Begin by lying on the ground on your back with the foam roller lying parallel to the body,” she says. “Begin stretching the tricep by extending the
Category: Your Regeneration
What you need to know about how sound affects your digestion
October 26, 2019 at 04:00PM by CWC Countless factors affect the intricate internal network known as your body’s digestive system. The spices sprinkled on your food, the temperature of your H2O, and even the polyphenols lingering in your cup of tea all have a say in how well everything moves from your mouth to, well, you know. But there’s one digestive agent you probably haven’t even though about: sound. According to Jarrod Byrne Mayer, a certified sonotherapist from Brooklyn Healing Arts, the sounds you hear before, during, and after a meal affect how well your body processes food for two major reasons. “On a physical level, the vagus nerve is the main competent of the parasympathetic nervous system, which oversees many different bodily processes, including digestion,” he says. “The vagus nerve directly connects the brain with the gut.” The brain and the vagus nerve connect via the auricular vagal branch, which stimulates the nerves of the ear canal, tragus, and auricle. This creates what Mayer calls an “inner-atmosphere” where the nervous system interacts with outside noises in relaxing—or not-so-relaxing—ways. Research has even linked noise pollution with digestive spasms. “Simply stated, if you were to listen to a jackhammer, or something aggressive, it stimulates the vagus system. Meanwhile, calm nature sounds and relaxing music decreases inner-tension.” (I know. My mind is blown, too.) The second reason audible stimulation may help or harm digestion enters into the realm of the woo woo. “The second capacity of sound working with digestion happens on
Elevate the Zen in *any* bathroom using 5 simple spa bathroom ideas
October 26, 2019 at 02:00PM by CWC A club-foot bathtub. A stream of natural lighting. A cupboard filled with freshly rolled towels. The aroma of essential oils lifting through steam. This sure sounds nice, but it’s definitely not how my bathroom looks or feels. My bathroom, rather, is a completely utilitarian fluorescent box that I use for the express purpose of expelling bodily fluids, seeing out my minimalist-yet-consistent skin-care routine, and scrubbing myself in fine-not-great showers that leave me feeling kind of clean afterward. But, I recently learned, there are so many simple spa bathroom ideas that would make my bathroom feel more like the one in my blissed-out daydreams. No matter if your bathroom situation is bare-bones basic (like mine) or skews more dreamy and luxe, we can probably all agree that it would be so swell to have a space that feels more like a spa than an area that’s, well, purely for business. So what can be done? According to interior and product designer Caitlin Wilson, anyone and everyone can make a few space-transforming tweaks using spa bathroom ideas. “A few or all of these switches can make such a difference, and since the bathroom is the first and last place I end the day, it’s such an important place for me to feel relaxed and rejuvenated.” Below, get Wilson’s spa bathroom ideas. Give your bathroom a Zen makeover with 5 simple spa bathroom ideas. 1. Dial things down a notch with light dimmers It can be a
The breakfast a gastroenterologist says is best for your gut health
October 26, 2019 at 02:00AM by CWC When it comes to eating for gut health, arguably no one knows better than gastroenterologists, who spend their days working with patients who are suffering from all sorts of digestive probs. In other words, they basically think about digestion non-stop. While most people know that coffee can, well, help you poop, when it comes to what to actually eat in the morning, it turns out that some breakfasts are better for jumpstarting digestion than others. Niket Sonpal, MD, a New York-based internist and gastroenterologist and adjunct professor at Touro College, has a few rules for breakfast list he tends to stick to. What a gastroenterologist eats for breakfast 1. Coffee If you rely on coffee in the morning to, er, move things along, rest assured that it’s a habit Dr. Sonpal does too. “Coffee helps perk us up, and wakes up everyone’s colon,” he says. But he still advises pairing it with something to eat, if you have time. 2. Oatmeal with chia seeds One of Dr. Sonpal’s fave go-to breakfasts—oatmeal with chia seeds—is a double hit of fiber-rich food sources. “I like adding chia seeds to my oatmeal because it adds another layer of fiber as well as a great deal of iron and other nutrients,” he says. One cup of oatmeal has 16.5 grams of fiber and two tablespoons of chia seeds has about 10 grams. Combined, that’s about the daily recommended amount for the whole day. (If you’re not used
7 essential oils that will help make allergy season a bit more manageable
October 26, 2019 at 01:00AM by CWC The dawn of a new season brings about change…like a whole mess of annoying allergens. It’s always something, right? Allergies affect around 50 million people in the United States, which translates to a lot of stuffy noses, coughing fits, and nasal congestion in the office. Maybe you’ve tried your share of remedies, from non-drowsy allergy meds to creating a makeshift steam room in your shower. Another holistic alternative to add to that list? Essential oils. “Essential oil is really good at treating symptoms like nasal congestion,” says Yufang Lin, MD, a physician at the Center for Integrative Medicine at Cleveland Clinic. They won’t cure your allergies no matter how many days in a row you diffuse an elaborate blend. However, certain types have anecdotally been effective for allergy relief thanks to their anti-inflammatory properties. “You want to reduce exposure [to your allergen], but you want to reduce the symptom response as much as possible, too,” Dr. Lin says. After environmental controls like keeping your windows closed or taking herbs like quercetin or bromelain to reduce histamine response, Dr. Lin says essential oils are great to add into the mix for extra relief. One thing to remember, though, is that specific essential oils you choose may not pack an antihistamine response or target all of your allergy symptoms. “Sometimes all you’re getting is the nasal symptom control,” Dr. Lin says. Regardless, any kind of relief cannot be underestimated during allergy season. Smell, er, sound
13 super easy hairstyles for inspiration on days you need it most
October 26, 2019 at 12:00AM by CWC If you’re a singular hairstyle kind of gal, you’re not alone. You’re in love with your signature look and that’s fine, but hair boredom can still strike at any moment. In such times of need, it’s nice to have some simple ideas up your sleeve. Maybe a few celebrity hairstyles to give yourself an instant upgrade. Celebrity stylists know how to make their clients look flawless in record time. And some of their best hairstyles are easy enough to master at home. Easy and beautiful hairstyles from celebrity stylists View this post on Instagram Unwrapping this little lady tonight for her #LadyandTheTramp screening . Update your ponytail with Ribbon details …it’s simple . Tag me if you do, I want to post you in stories . Styled by @waymanandmicah Makeup @jessicasmalls Hair by Me #hairbylacyredway #tessathompson #LacyxTessa @tessamaethompson A post shared by LACY REDWAY HAIRSTYLIST (@lacyredway) on Oct 22, 2019 at 4:35pm PDT //www.instagram.com/embed.js 1. Bubble ponytail This pony looks complicated, but all it really takes is tightly securing your hair then using some ribbon to create a bubble-like effect. View this post on Instagram J O D I E C O M E R #emmys2019 hairs @marktownsend1 makeup @ninapark styling @elizabethsaltzman @teamsaltzman @jodiemcomer #MarksMuses #jodiecomer @tomford A post shared by Mark Townsend (@marktownsend1) on Sep 22, 2019 at 4:06pm PDT //www.instagram.com/embed.js 2. Half updo with volume Give the front section of your hair a little tease, then pull it back into a
The celebrity-approved method for backflipping over obstacles in the way of your dreams
October 25, 2019 at 10:35PM by CWC [youtube https://www.youtube.com/watch?v=9_q01clPOYk] Watch the video to learn how Alisha Boe powers through when obstacles stand in her way. If you’re a faithful viewer of 13 Reasons Why, you know that Alicia Boe’s character, Jessica, epitomizes assertiveness. Her strength on the Netflix original series is something to emulate, and the same thing proves true in real life. The actor’s ambition and resiliency landed her a television role, but she’s heard “no” more often than she’s heard “yes” in pursuit of a successful career, she says on the most recent episode of Well+Good’s The Avocado Show. After each rejection, she’s brushed herself off and gone to another audition. “Don’t give up. You’re going to get a lot of no’s, but if you love it and this is your passion, if you keep doing it and pursuing it, it will pay off,” says Boe when asked about her advice for those aspiring to work in show business. Whether or not you call Hollywood home, you can pocket this advice for your greatest moments of doubt. After all, a single yes can overshadow a million no’s. Want even more inspiration from Boe? Check out the video. Ready for more of the Avocado Show? Here’s our episode with Sophia Bush and Shailene Woodley. Continue Reading… Author Kells McPhillips | Well and Good Selected by CWC
Anyone can get better at sex with this sexologist’s 3-step equation
October 25, 2019 at 08:00PM by CWC Your instincts may tell you that sex isn’t the same as training for a race. And while it’s true that sexual encounters carry more emotional weight and physical intimacy than, say, interval running, you can still take a beginner’s approach to pleasure. If you’re trying to figure out how to get better at sex, sexologist Shan Boodram, author of The Game of Desire, says that a simple shift in perspective can revolutionize the way we think about our sex lives. “The thing about sex in relationships and intimacy is that we other it from every other skill in life. If we substituted sex with sewing or archery, there’d be a really easy path to mastery,” she said at a self-love panel at The Wing in New York City. “There’s no real magic to [getting better at sex]. If you want to get better at something, it’s time plus effort plus humility and enthusiasm.” These three components come together in a steamy sexual equation. Lucky for you, the first part of the equation is easy. If you’re willing to put in the effort, there’s no shortage of resources for making yourself a student of sexuality. Podcasts on the topic abound, sexy self-help is in your local bookstore, and—not to toot our own horn here—but we talk about sex at Well+Good a lot. “You enlist the help of experts, you learn from the best, you research, you practice in low risk environments where it’s okay
The BRCA gene is about so much more than breast cancer risk
October 25, 2019 at 07:30PM by CWC Breast cancer has long been on people’s radars, but the BRCA gene? Not so much. Despite having been discovered in the mid-1990’s, the term didn’t become part of the national conversation until Angelia Jolie revealed in 2013 that she’d had a preventative double mastectomy after learning that she had a BRCA1 gene mutation. Since then, of course, we have a lot more understanding about the gene (technically two: BRCA1 and BRCA2) and how a mutation of it can majorly affect a person’s risk of cancer. Companies such as 23andMe offer at-home testing kits so people can more easily find out if they have a BRCA gene mutation. Non-celebs have opened up about their own preventative mastectomies inspired by a positive BRCA testing result. The government very recently changed its guidelines to widen the pool of people who should be screened for potential BRCA testing. It’s become a huge focus of breast cancer awareness and prevention. BRCA literally stands for “BReast CAncer gene,” so it makes sense that we think of a person’s breast cancer risk and potentially a woman’s ovarian cancer risk when we talk about BRCA gene mutations. The thing is, though, that harmful BRCA mutations can impact a person’s risk of developing several other cancers—including pancreatic cancer and prostate cancer—and they’re just less talked about. How the BRCA gene works (and when it doesn’t) Everyone has two copies of BRCA1 and two copies of BRCA2: one from mom and one from dad.
People from all around the country told us why they run, and we’ve never been more inspired
October 25, 2019 at 06:42PM by CWC Back when I was in middle school, my very first attempt at exercise was a run around the block. It was all of a sudden that I got the itch to move more than my daily steps—and running was the only form of exercise I had immediate access to. All you need is a pair of sneakers and, well, the ground below your feet. Running became my after school hobby—even a 15-minute jog around my neighborhood would clear my racing teenage mind, and I got hooked on that post-race endorphin high. Seventeen years later, running is still my fave way to sweat, mainly because of how it makes me feel mentally, and how it feels to have my legs fly underneath me, and how happy I am afterwards. But people run for a zillion different reasons. Fellow Well+Good editor Kells McPhillips—who’s running her very first New York City marathon next month—runs because it’s “quintessentially human” and allows her to test her limits, while beauty and fitness director Ali Finney’s reasoning has changed over the years. “When I was younger, I would imagine literally running to a better, healthier version of myself,” she says. “Over time, my relationship with running healed a lot of the things that got me into the sport in the first place by simply allowing space and time to work through them. It’s a simple formula: one foot in front of the other, and repeat.” In the spirit of our