13 Ways to Winterize Your Beauty Routine
The post Fall Wellness Hacks Heading Into The Holidays appeared first on HUM Nutrition Blog.
]]>From centering morning routines and energizing workouts to nutritious meals, grounding moments in nature, and restorative nighttime rituals, these summer wellness practices have a way of making us feel our best.
All too often, though, we let our summer habits go as soon as the hustle and bustle of fall makes itself known. To be honest, we’ve been wired to do just that. Growing up, we eagerly anticipated summer break all year long, yearning for a season when we could forget about the stresses and responsibilities of school and make time for our favorite hobbies. Then, as soon as the first day of school came into sight, anything school-related was expected to come first.
While it’s definitely important to dedicate attention, time, and energy to your responsibilities in the fall (and throughout every season), it’s just important to prioritize your self-care and wellness routines all year round. With that in mind, today we’re here to remind you of the benefits of carrying your summer wellness routine into fall. Perhaps this is the year when you can make time not only for work and the demands of those around you, but for your health, happiness, and healing, too.
Reflecting on Summer Wellness Achievements
It’s all too common to overlook our own achievements. Because of that, we urge you to take a moment to zoom out. What do you see?
Maybe you’re proud of how consistent you became with your workout routine, whether it was morning and evening walks, regular group fitness classes, or embarking on a strength training regimen that you were initially intimidated by.
Perhaps you put a lot of time and effort into creating nutritious weekly meal plans and can feel the immediate impact on your body and mind.
Maybe, for the first time in a long time, you stuck to a consistent sleep and rise schedule, and noticed how much better you’ve felt as a result.
No matter what your summer wellness achievements are, it’s important to acknowledge them, applauding the effort, dedication, and time required to make them the enduring habits you’ve come to love over the past couple of months. In doing this—directly pinpointing their positive effect on your overall well-being and life as a whole—you’ll feel more inclined to carry them from one season to the next.
While analyzing and appreciating your habits in your mind can certainly help with the process, we suggest writing down your thoughts, feelings, and ultimate takeaways from your summer wellness routine so that you have something solid to look back on, not to mention something to serve as the basis for your wellness routine in the seasons ahead.
“Taking more time to journal, pray, and reflect can be a powerful way to welcome the beginning of fall,” says Katie Silcox, New York Times Best-Selling Author of Healthy, Happy, Sexy and soon-to-be-published, Glow-Worthy: Practices for Awakening Your Inner Light and Loving Yourself as You Are―Broken, Beautiful, and Sacred (which debuts on October 3, 2023).
Although any notebook or notepad will do, we love the idea of an aesthetic journaling practice that will make you want to jot down personal anecdotes even more. If that sounds like your cup of tea, allow us to introduce you to Papier. The brand’s hardbound notebooks are sold in dozens of colors and prints and can be personalized with your name and the year. They even sell a Wellness Journal ($38) if you prefer a bit more structure to your journaling.
Sustaining Healthy Habits for Fall
After determining the most fulfilling aspects of your summer wellness routine, it’s time to uncover ways to ensure you always have plenty of time for them in fall, too.
If you feel most grounded after working out…
Find a time that works for your schedule and stick to it. Don’t just leave that hour open on your calendar, though—block it off as if it were a meeting with a CEO; something so important you’d never dream of skipping it.
If you feel most clear-headed when you eat well…
Pick a day of the week to grocery shop and meal prep so that you always have nutritious snacks and meals readily available. That way, even on your busiest days, you won’t feel inclined to reach for something less than stellar that will only leave you crashing within an hour of consumption.
When picking out your groceries, prioritize foods that make you feel your best, like whole grains, fruits, vegetables, and high protein sources. If possible, shop at a farmer’s market to stock up on local seasonal produce to really embrace the flavors of autumn.
Since meal prep can feel monotonous, we suggest spicing up the routine with your favorite music, as well as kitchen gadgets that streamline the process and/or bring you joy. For example, the colorful Cuisinart 12-Piece Kitchen Knife Set ($27.73) adds a fun pop of color to your kitchen while also ensuring you can slice and dice anything on the menu. Meanwhile, if you love to start your day with a smoothie, the nutribullet Pro 900 ($119.99) makes whipping up delicious smoothies easier than ever (you can even recreate celebrity-favorite Erewhon smoothies with it, as the site posts all ingredients online). More of an ice cream lover? Create your own nutritious cold concoctions with the Ninja CREAMi Breeze
Ice Cream Maker and Frozen Treat Maker ($169), which is adored by wellness fans all over TikTok. For salad fanatics, skip the pricey store-bought mixes and whip up your own perfectly chopped salad with the OXO Good Grips Salad Chopper ($29).
If you feel most energized with a consistent sleep schedule…
Set bedtime reminders and daily alarms to make going to bed and waking up at the same time every day less of a hassle. And, just as with working out, schedule your morning and bedtime routines on your calendar so that you won’t schedule other activities during those times.
If you have trouble falling asleep and/or waking up at the same time during the cooler, darker months of the year, do yourself a favor and add a sunrise alarm clock to your bedside table. The Hatch Restore 2 ($199.99) is a best-seller thanks to its sunset and sunrise routines, not to mention its chic, minimalist appearance.
Transitioning Exercise Routines
The trickiest part about transitioning your summer exercise routine to fall—apart from ensuring you have the time to work out—is moving indoors. If you’re someone who likes to run or bike outside, the idea of running on a treadmill or cycling on a stationary bike may feel miserable. To keep your movement exciting and fulfilling, consider opting for more interactive indoor exercise. For example, invest in a Bowflex Treadmill 22 or NordicTrack Commercial 2450 so that you can enjoy visuals from destinations all over the world, which will make you feel like you’re still tracking miles outside. If you love to cycle but hate focusing on a leaderboard or an instructor staring back at you, instead sign up for Les Mills The Trip at a club near you. The incredible wide-screen visuals will make you feel like you’re cycling out of this world.
Meanwhile, if you prefer group fitness settings but your outdoor summer bootcamp or vinyasa flow has come to an end, consider enrolling in a boutique fitness class, such as Barry’s, Orangetheory, Y7, or CorePower Yoga. By surrounding yourself with like-minded individuals, you’ll be more likely to stick to your summer-to-fall fitness routine.
That said, if you’re not sure where you want to (or should) start, Silcox has a suggestion. “I try to focus on exercise that incorporates more fluid movements like walking, gentle yoga, and body weight mobility circuits,” she says. “In the fall, it’s super important to walk more and run less, favor resistance training over cardio loading, and practice gentle yoga and meditation.” With this in mind, you may enjoy signing up for on-demand fitness subscriptions, like Les Mills+ (which offers 21 fitness programs) or Alive by Whitney Simmons (an app that offers over 100 daily workouts, as well as weeks-long fitness programs).
Nourishing with Fall Foods
As we mentioned above, one great way to embrace the transition from summer to fall is by stocking your fridge with fall produce and ultra-nourishing foods. “Think of foods that help to counteract gas and bloating and focus on foods that nourish and strengthen the liver,” Silcox says. “This is the perfect time for stewed mung beans, roasted winter squash, and cooked dandelion greens with ginger and fresh turmeric. Apples cooked with a small amount of ghee and spices would also be a great way to hydrate the body and help to keep things moving.”
Speaking of, if you want to kick off fall with a cleanse to reset, Silcox says that there’s no better time. “Ayurveda highlights the time between September 15th and October 15th as the ideal range for a kitchari cleanse,” she reveals, noting that it helps to reset your eating habits for the season ahead. Specifically, a kitchari cleanse is comprised of warm, hearty soups that combine grains and legumes to eliminate toxins from the body while imparting enough energy to function and flow through the transition from summer to fall. While you can make homemade kitchari cleanses, an easy way to whip one up is with the Divya’s Complete Kitchari Bundle ($49.99).
Meanwhile, if you’re looking for the perfect nourishing sweet treat for fall, Silcox can’t say enough about her Gluten Free Buckwheat Muffins with Apples and Cinnamon, the recipe for which is shown below.
Dry ingredients: ½ cup crushed walnuts; 1 cup almond flour; ½ cup buckwheat flour; ⅓ cup ground flax seed; 1 tsp each powdered ginger, cinnamon & salt; ¼ tsp each nutmeg, cardamom & allspice; ½ tsp each of baking powder & baking soda
Wet ingredients: ½ cup coconut oil, ½ cup maple syrup, 3 eggs, ⅓ cup non-dairy yogurt, ¼ cup nut milk, 1 tsp vanilla extract, 2 finely diced apples (medium-sized)
Instructions: Combine all dry ingredients in a large bowl. In another bowl, mix wet ingredients, including apples. Add wet to dry and mix well. Spoon mixture into greased muffin tin and bake at 400 degrees for 20-25 minutes. -Katie Silcox- New York Times Best-Selling Author of Healthy, Happy, Sexy and author of soon-to-be-published, Glow Worthy
Boosting Immunity for Colder Months
As the temperatures drop during fall, it’s normal to fall under the weather a bit easier. To prevent this from happening, Silcox says it’s important to boost your immunity however you can. While staying hydrated and getting adequate sleep are key, she says that adding herbs and mushrooms to your autumn wellness routine can help, too.
“Try adding some reishi, chaga, or lion’s mane to your morning or evening beverage—these mushrooms are considered major superfoods and are strongly anti-inflammatory, promote longevity, better immune function, and mental clarity,” she says, recommending the Anima Mundi Apothecary Chaga Body Guard Herbal Supplement ($45). “Tulsi, ashwagandha, licorice, and gotu-kola are all some of our favorite ayurvedic herbs for fall. Tulsi and licorice make a delicious tea to sip on all throughout the day.”
Prioritizing Self-Care in the Colder Months
All forms of self-care are beneficial. They’re also subjective—what works for one person may not be as effective for you. Because of this, it’s worthwhile to explore different forms of self-care. So, in addition to prioritizing sleep, nutrition, and movement, Silcox suggests meditation and reflection.
“Meditation in the morning and evening sun can be most effective and taking the time to journal can help to ease any extra stress,” she says. “In particular, it could be helpful to use writing prompts such as I let go of or I release. Taking the time to reflect on what has and has not served you in the last six months would be constructive and intentional practice as you move forward into the season of release and surrender.” Other self-care practices she recommends include: taking a sauna break and making self-oil massage a daily ritual.
Adapting Skincare and Beauty Routines
If your skincare routine is one of your favorite forms of self-care and a highlight of your wellness regimen overall, make sure to adjust it for fall to continue benefiting from it as much as possible. Generally speaking, you’ll want to opt for heavier moisturizers and steer clear of drying ingredients like alcohol, as the cooler months of the year already tend to be more dehydrating for the complexion. And remember: Even if the daylight hours are shorter, SPF is still a must.
Embracing Seasonal Mindset Shifts
At the end of the day, carrying your summer wellness routine into fall requires the proper mindset. You have to be cognizant of the shorter days and cooler weather, and work with them instead of letting them work against you and the rituals that serve you the most.
While fall is known to kick deadlines and work into high gear, do your best to step into the season slow and steady, and with the utmost intention. Doing so will allow your body and mind to thrive, and your wellness routine to survive.
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]]>The post How To Survive a Breakup and Cultivate Self-Love appeared first on HUM Nutrition Blog.
]]>After all, when a serious relationship comes to an end, it often feels like you have to start all over; like you have to relearn life without them and the people and things that were an extension of them. This is all part of the post-relationship grieving process—and it’s totally normal. The important thing is to give yourself grace and cultivate self-love as much as possible as you navigate the experience.
“Breakups are a loss, so when a relationship ends you experience grief—and not just grief for the person you lost, but the idea of a future you might have had with them, potentially close relationships with friends and family members that were established through the relationship, and loss of a part of your identity that was defined by being a partner,” explains Licensed Mental Health Counselor Beth Gulotta, who is the founder and owner of NYC Therapeutic Wellness. “There are so many layers of loss when you end a relationship. And while it might be the best decision for you and what feels right, it is still painful.”
Because of this, it helps to have a post-breakup toolkit of sorts. To equip you with just that, we chatted with Gulotta and NYC-based sex, relationships, and mental health therapist, Rachel Wright, about how to get over a breakup. Ahead, uncover their top tips and find ways to rely on, nurture, and love yourself through this next season of life.
Acknowledging and Validating Emotions
Breakups—whether anticipated or sprung on—are often met with a flood of emotions.
“If it is the right decision, there can be a sense of relief, of empowerment, but at the same time there can be deep sadness, confusion, shame, and anger; it depends on how the relationship ended and why,” Gulotta says. Where more amicable, mature breakups can sometimes feel easier to navigate—especially if they’re mutual—those that are the result of infidelity or another type of betrayal can feel more heartbreaking, particularly if it’s a one-sided breakup.
No matter which type of breakup you have, though, Wright emphasizes that no two endings are identical, and thus the healing process isn’t linear. Instead, she says that it’s normal to leap around the five stages of grief and then some.
“One of the myths around the five stages of grief—denial, anger, bargaining, depression, and acceptance—is that they have an order, and once we’re through one, we don’t go back to it,” Wright says. “That’s not true. They don’t go in order, and we can jump around. You may even feel something not on this list first (like relief or pride) or even start with depression. You may never be in denial about it, or the denial could be pre-breakup.” She says this to emphasize the point that there’s no such thing as a “normal” approach to getting over a breakup. “You’re going to feel how you feel, and it’s up to you to get curious and compassionate with yourself to soothe and move through these complicated emotions,” she empathizes.
The first step of moving through your emotions, though, is acknowledging and validating them to begin with. “Holding space for all the emotions and not judging what comes up for you is important for healing after a breakup,” Gulotta assures us.
With this in mind, you may want to take up a journaling practice to write what you feel, which can help you reflect on and learn from the experience. “Journaling is a great tool to process and reflect on the breakup, to start to process the grief of the vision you had, and start to embrace the new vision that is forming,” Gulotta says. “It is a great place to put and process all the emotions that will come up when you are navigating a breakup.” In addition to providing yourself with hard evidence of your post-breakup journey, journaling can also serve as an outlet for thoughts and feelings you wish you could say to your ex but choose not to. (Need a journal? We love the beautiful Hardback Notebooks from Papier, $30.)
Establishing Boundaries and Seeking Support
Following a breakup, it’s important to set boundaries—with your ex, as well as your support system. Again, there’s no one right way to go about this. If you had an amicable split, you may want to remain friends with your ex. If that’s the case, perhaps you’ll want to create a boundary not to discuss intimate details of your past, nor those of your own in the future.
“I think this is a personal decision on what boundaries feel healthy and healing for each person,” Gulotta says. “I tend to think that initially having little to no contact is helpful to heal and process and sort through what life looks like and who you are without this relationship and partner.”
Meanwhile, if your family and friends are eager to support you but are doing so by bashing your ex, you may want to create a boundary to not discuss them at all so as to not constantly be sucked back into the turmoil that triggered your split in the first place. If you find yourself in this situation, or if you simply crave an unbiased opinion, you may also want to consider talking with a therapist who specializes in relationships.
All in all, the best way to approach this post-breakup chapter is by prioritizing communication. “Some people choose to have a no-contact period (30, 60, 90 days) and then re-connect to decide how they want to proceed from there; some people can’t do that because they’re co-parenting or dealing with logistics, so they agree only to talk when it comes to logistical stuff and save emotional stuff for therapy or after 90 days,” Wright says. “You have to get really self-aware and ask yourself what you need and ask for it.”
For more advice on setting boundaries, check out episode 62 of Wright’s podcast, The Wright Conversations: A Conversation About Boundaries (& How They Can Change Over Time) with John Romaniello.
Practicing Self-Care and Prioritizing Mental Health
Arguably the best way to navigate a breakup is to turn your attention inward, focusing on all the ways you can pour the love you once shared with your partner into yourself. This manifests in self-care and self-love, which can boost self-confidence and self-esteem, and benefit your mental health overall.
While journaling can serve as a powerful self-care practice, exercising, meditating, traveling, eating well, dressing to please yourself, spending time offline, hanging out with trusted loved ones, going on nature walks, allowing yourself to cry, and getting plenty of sleep are other self-care methods that can help ameliorate the post-breakup experience. So can reconnecting with personal interests, hobbies, and passions—key components of your identity—that you may have neglected while in the relationship, so long as they’re not destructive.
The point is, there are many, many ways to tap into self-care. “Almost all self-care practices can help support you during the post-breakup experience—it’s just a matter of figuring out what you need and making sure you’re hitting all areas of self-care,” Wright says, noting that self-care can be categorized as physical, psychological, emotional, spiritual, and professional, which she outlines in her workshop, Self-Love 101: Mastering the Art of Loving You (So You Can Have the Life You Want!).
To fully submerge yourself in self-care post-breakup, Gulotta suggests taking a solo trip. “I am a huge advocate and fan of solo travel and encourage my clients to have this experience at least once, whether they are going through a breakup or not,” she reveals. “There is something about solo travel that brings out empowerment or sense of confidence like no other experience. You get to be fully with yourself and have full control over each day and you get to make choices truly about what you want to do and what you need.”
Reframing Negative Thoughts and Practicing Self-Compassion
As you navigate your breakup and all the emotions that surround it, you may feel overwhelmed by negative self-talk. While easier said than done, we encourage you to lean into self-compassion instead. To do so, consider starting each day with positive affirmations in the mirror and/or gratitude.
“Start each day saying five positive and empowering things about yourself—it will get your mindset in a healthier place as you start your day,” Gulotta says.
While looking in the mirror and talking to yourself may feel hokey, motivational speaker Mel Robbins, who inspires millions of followers every day, is such a big believer of the practice that she went so far as to publish her best-selling book, The High 5 Habit: Take Control of Your Life with One Simple Habit.
Meanwhile, if you plan to incorporate gratitude into your daily routine, make it a ritual with a beautiful notebook.
Another helpful tip? If negative self-talk feels incessant, ask yourself this: Would you say these things about your best friends—the people you love most in this world? No? Then don’t talk about yourself that way, either. Rather, stop and notice something you love (or even like) about yourself and take time to acknowledge and honor it until it becomes second nature to embrace every part of yourself.
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At the end of the day, prioritizing self-care and re-embracing your passions will put you on a faster track toward healing following a breakup—and it will bolster your sense of self-love, which is paramount for healthy relationships in the future. As you navigate this painful experience, be sure to maintain perspective.
“There isn’t a guidebook for the right way to do a break-up which can make it very difficult,” Wright admits. “We love guidelines as humans, and just like every relationship is unique, every breakup is unique.” With this in mind, she says to give yourself grace as you process this painful experience and make room for a beautiful, fulfilling future ahead.
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]]>The post How to have an eco-friendly period routine appeared first on HUM Nutrition Blog.
]]>Here in 2023, more and more people are searching for ways to live more sustainable lifestyles. Adopting slow fashion and secondhand shopping, prioritizing recycling, and being mindful of the foods you eat are just a few ways to reduce your carbon footprint. Another? Embracing an eco-friendly period routine.
Chances are, you’ve been following the same period routine you have for years, likely reaching for popular tampon and/or pad brands. Nowadays, though, menstrual care has evolved. From period cups and bleed-friendly period underwear to organic feminine care products, there are so many “greener” alternatives for that time of month. Keep reading to learn more about what they are, and why they might just be a better fit for your routine and the environment.
The Downfalls of Chemical-Laden Period Products
Many conventional period products, like Tampax Pearl Tampons and Always Menstrual Pads, might be staples on the period aisle but in the past decade, they’ve been shown to contain reproductive toxicants, formaldehyde-releasing preservatives, and potentially carcinogenic chemicals, as well as PFAs and BPA (AKA plastics). According to Eco Warrior and Founder and Owner of Natracare, Susie Hewson, these chemicals show up in menstrual products as dyes and super absorption, among other things. “PFAs are widespread, and BPA is commonly used in plastics—both are linked to cancer and will mess up the menstrual cycle,” she warns. So, while they may seem necessary for an effective period product, a growing number of women’s health experts are beginning to believe that they can actually cause more harm than good.
Chemicals
“Chemical laden products can irritate labial vulvar and vaginal tissue, and change the pH of the vagina, resulting in overgrowth of normal vaginal flora, leading to vaginitis,” says OB-GYN Dr. Candice Wood, who is the founder of Woman Made Well. “There is also the potential that chemicals could be absorbed through the vagina and cause problems throughout the body.”
Testing
Although there is growing concern for the chemicals found in menstrual products, board-certified OB-GYN and midlife expert at HerMD, Dr. Taniqua Miller, says that there are unfortunately no adequate ways to test for these levels in the products themselves at home. Furthermore, she says that there is “currently inadequate evidence that the chemicals cause harm in humans, such as cancer.”
Concern
The concern surrounding conventional menstrual products doesn’t stop at the chemicals within them, though. The packaging they’re housed in—plastic wrappers and tampon tubes, in particular—litters landfills. “Traditional menstrual products, like disposable pads and tampons, have considerable amounts of plastic that can take hundreds of years to break down,” Miller says.
As a result of the mere presence of potentially carcinogenic chemicals in everyday items like tampons and pads—things that vagina owners use regularly each and every month—plus the environmental impact of their nature, has led many consumers and brands to search for a solution.
Understanding Eco-Friendly and Organic Period Products
The most popular menstrual care solutions are menstrual cups, biodegradable pads and tampons. Where menstrual cups are reusable and free of BPA and other harmful chemicals, biodegradable pads and tampons are manufactured without harmful chemicals and practically indestructible plastics so that they can easily break down post-use. Additionally, reusable menstrual pads (like the Rael Organic Cotton Reusable Pads, $34) and period underwear (such as the Knix Super Leakproof High Rise, $34) exist, reducing the need for single-use period products. The commonality between these products? They all help reduce a user’s carbon footprint.
Inspired to swap out your conventional tampons and pads? Wood recommends reaching for the following brands: MoonPads, Carmesi, and Public Goods. Other brands beloved by consumers include Natracare, L., The Honey Pot, Cora, Rael, and It’s August.
If you’re looking to transition to a menstrual cup, Wood suggests the following brands: Carmesi, Lunette, Voxapod, Saalt, Flex, and Cora. Other brands that offer highly-rated menstrual cups include Nixit and June
One more thing: If you opt for organic cotton tampons and pads, they benefit more than just your feminine health and the environment—they can help the women working in the fields to harvest the materials necessary to create the products, too. “Organic cotton agriculture means that other women’s menstrual cycles are not disrupted by having to work in pesticide drenched fields day in and day out,” Hewson points out.
The Case for Sustainable Menstrual Solutions
If you’re still not sure if you’re ready to switch to sustainable menstrual solutions, consider this: “There are approximately 1.8 to 2 billion women aged 14-50 in the world,” Wood points out. “With that amount of people menstruating monthly, the amount of waste created by period products has the potential to make a significant impact on the environment. Using products that are reusable, like menstrual cups, or that will biodegrade would decrease the amount of waste, minimizing harm to the environment.” In that way, she says that adopting a green period routine doesn’t only eliminate health risks, it ushers in environmental benefits, too.
Health Considerations
In addition to chemicals and plastics, Wood says that synthetic fibers are present in conventional period products—and they can wreak havoc on your feminine and reproductive health.
“The biggest risk to the vagina is the use of synthetic fibers in a tampon,” she admits. “The synthetic fibers cause the production of a large amount of toxins that are absorbed by the body. It is these synthetic fibers that have been linked to Toxic Shock Syndrome.” While most synthetic materials have been removed due to product standards, she says that viscose rayon is still present in many tampons. Because of this, she emphasizes the importance of sussing out natural and organic period care alternatives. “Using products with only natural ingredients is better for your health even if they don’t absorb quite as good,” she says.
In general, she says that your best bet when shopping with your health in mind is to prioritize menstrual products that are eco-friendly and plastic-, chlorine- and fragrance-free. “[Products that meet these parameters are] less likely to irritate vulvar/labial tissue as well as the vaginal microbiome,” she explains.
Steps to Achieve a Green Menstrual Routine
Achieving a green menstrual routine may feel like quite the process but it can really be as simple as heading to your local drugstore or Target, or placing an order online. Just keep in mind, greenwashing is at large in the period category right now. “Without full ingredient disclosure, claims are easily made,” Hewson says. With this in mind, she suggests looking into the raw materials, processing, and country of origin for your product of choice.
“Validation is critical, so look beyond the single claim [on the box] to get the full facts. Check for valid certification and accreditation from independent bodies. GOTS certified organic tampons do not permit synthetics or plastics of any kind, Government Green label schemes are good also, such as: Nordic Ecolabel, Blue Angel, and Oeko-Tex standard 100.”
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Using eco-friendly Products
Once you’ve done your research and have your sustainable menstrual product(s) in hand, you just have to learn how to use them.
As Wood mentioned, organic tampons and pads tend to be less absorptive, so you’ll want to read up on how often you should switch them for adequate period security. (For example, where a traditional tampon may be sufficient for four to eight hours, an organic one may max out at four. Because of this, you’ll have to be patient through trial and error.)
In terms of menstrual cups, it’s best to read the instructions that come in the kit. Generally, brands recommend that you wash the cup before use and only wear it for up to 12 hours at a time. (This may take some getting used to, considering it’s a much longer duration compared to tampons.) Speaking of wear and removal, you’ll want to squeeze the cup to insert it and take it out. Although it has a little tab or loop on the bottom to grip, if you try to yank it out by that alone, it may put pressure on your vaginal canal and/or cervix, as it’s suction-cupped in place, and squeezing the cup is what will release it comfortably.
All this to say, adopting a greener period routine isn’t that challenging. “Using pads or tampons that are organic, chlorine-free, fragrance-free, and undyed are great ways to start an eco-friendly period routine,” Miller says. If you prefer disposable products, she recommends organic cotton and bamboo options (which are also compostable); if you enjoy multi-use products, she says reusable pads, menstrual cups, and menstrual discs are great options.
“Thankfully, there are many different shapes and sizes for menstruators to explore,” she says. “And of course, period underwear, sleepwear, and swimwear enable menstruators to forgo any products or devices. Being able to wash and reuse period wearables is a great way to embrace an eco-friendly period routine.”
Embracing the Green Period Mindset
Sometimes, adopting a green period routine can introduce new scents to your everyday life since, without chemicals and fragrances, there’s nothing to distort your body’s natural aroma. “Treat the menstrual cycle with care and respect the potential impacts of chemicals and materials you put into and on your body to protect your endocrine (hormonal) health and wellbeing,” Hewson says. “Do acknowledge that we have a natural odor that is not unpleasant. If it is, then see a doctor as this may indicate an infection.”
Conclusion
If you’ve been wanting to adopt a more eco-friendly period routine, there are many ways to do so. “The choice to adopt some alternative, eco-friendly menstrual options is exactly that—a choice,” Miller says. “It’s great that there are so many options today that can offer flexibility and fit for any person menstruating. Whether it be a traditional pad or tampon or using a menstrual cup or period underwear, we can all agree that people who menstruate now have choice and freedom.”
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]]>The post 10 Pore-Clogging Ingredients to Avoid If Your Skin Is Oily or Acne-Prone appeared first on HUM Nutrition Blog.
]]>If you’ve ever used a new skincare product only to wake up with a fresh breakout the next morning, then you, my friend, have first-hand experience with pore-clogging ingredients. The trouble with finding formulas that won’t make your face freak out is that it’s not exactly a universal experience. That’s because some people can fully tolerate many ingredients, whereas those with oily, acne-prone, and/or sensitive skin are more reactive to certain formulas. That’s why dermatologists recommend looking for non-comedogenic products (aka those that won’t clog your pores) as a general rule of thumb for folks living with the aforementioned skin types.
Of course, if you’re not well versed in ingredient deep dives, you may not know where to start—or rather, what to avoid—when it comes to pore-clogging ingredients. To help you out, we consulted a few dermatologists to uncover the most common culprits behind clogged pores. Ahead, learn what causes clogged pores and uncover 10 pore-clogging ingredients to steer clear of to help prevent a congested complexion.
What Causes Clogged Pores?
Pores can become clogged naturally and by way of skincare routines. According to Kseniya Kobets, MD, the director of cosmetic dermatology at Montefiore Einstein in Westchester, New York, clogged pores are naturally caused by a build-up of:
- dead skin cells
- sebum (the skin’s natural oil)
- dirt
She points out that what you put on your skin (and how you wash it off) also plays a role. “Clogged pores can be further exacerbated by internal hormones and an inflammatory diet,” she adds.
The cause of clogged pores can also depend on your age. “For young people, it’s usually due to occlusion—meaning stuff that clogs the pores,” says Sarv Zand, MD, a board-certified dermatologist based in Mill Valley, California. “Then later in life—I would say in our 40s and beyond—our skin cells turn over less frequently, and so the dead skin layer on the surface becomes thicker and that causes the pores to become less efficient at emptying.”
In addition, part of why products and build-up get trapped is due to impaired follicular development. “For people who struggle with acne, follicular development no longer remains straight and smooth,” Dr. Zand explains, noting that when pores become kinked, debris more easily gets trapped, which leads to clogged pores and breakouts.
What Happens When Pores Get Clogged?
When pores get clogged—no matter how it happens—bacteria and yeast can begin to fester beneath the surface. When this happens, whiteheads, blackheads, papules, and pustules can rise to the surface, says Jeremy Brauer, MD, a New York-based board-certified dermatologist, dermatologic surgeon, and founder of Spectrum Skin and Laser.
“A very clogged pore may turn into a nodule or cyst and can cause irritation, swelling, and may be painful to the touch,” he adds.
10 Pore-Clogging Ingredients to Avoid
Since clogged pores can become unsightly, uncomfortable, and even painful, it’s best to prevent them at all costs. If you have oily, acne-prone skin, you can get ahead of the game by nixing the following pore-clogging ingredients from your skincare routine.
1. Algae
Algae is rich in omega-3 fatty acids, which makes it an intensely hydrating ingredient for normal and dry skin. Yet according to Dr. Brauer, algae—which is high in iodides—can irritate the pore and cause inflammation for oily, acne-prone, and sensitive skin types. “Algae extracts can enter the pore and lead to micro-comedones,” he explains.
2. Chemical Sunscreens
It’s essential that everyone, regardless of their skin type, wears sunscreen each and every day, rain or shine. That said, if you have oily, acne-prone, or sensitive skin, Brauer suggests prioritizing physical sunscreens over chemical ones. “To avoid breakouts, look for sunscreens with zinc oxide and titanium dioxide, which are non-comedogenic and non-irritating,” he says.
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3. Coconut Oil
Coconut oil is often found in sunscreens and moisturizers thanks to its hydrating properties. However, according to Drs. Kobets and Brauer, it’s known to be a pore-clogging ingredient. “All types of coconut oil (extra virgin, fractionated, etc.) can block hair follicles and clog pores,” Dr. Brauer explains. “This is a highly comedogenic ingredient, [as] it’s a thick oil. The thicker the oil, the more difficult it is to be absorbed by your skin. It ends up sitting on top of your skin, creating a film layer.”
“Instead, use products to hydrate your skin with ceramides, glycerin, and hyaluronic acid,” Dr. Kobets advises.
4. Kelp
Like algae, kelp is high in iodine. According to Dr. Brauer, this makes it more likely to cause irritation, clogged pores, and acne breakouts.
5. Linolate/Lanolin
Lanolin is a popular moisturizing, skin barrier-supporting ingredient. “It helps prevent transepidermal moisture loss, which is what makes it a moisturizing agent. However, it contains a lot of fat and is thicker than human sebum, so it can seriously clog pores,” Dr. Brauer warns.
6. Marula Oil
Marula oil is majorly hydrating, hence why it’s a popular ingredient in some of the most soothing serums. However, if you’re prone to excess oil and/or breakouts, Dr. Brauer says to avoid it at all costs. “Marula oil is high in oleic acid, making it incompatible for people with oily or acne-prone skin,” he says. Alternatively, he recommends rosehip oil or jojoba oil.
7. Octyl Palmitate
A derivative of palm oil, octyl palmitate is an emollient often found in creams and lotions. While tolerable by normal and dry skin, octyl palmitate is highly comedogenic, Dr. Brauer warns.
8. Petroleum
Petroleum is an age-old skincare staple thanks to products like Vaseline. More recently, the ingredient has seen a resurgence in popularity thanks to the viral slugging trend, in which it (or another occlusive) is applied as the last step in a skincare routine to seal everything in. “While occlusive ingredients like petroleum are great for locking in moisture in the skin, they can also lock in oils, dirt, and inflammation,” Dr. Kobets warns.
To avoid such a situation, she suggests stocking your skincare routine with ceramides if you have oily, acne-prone skin. “Recent evidence shows that acne-prone skin is deficient in ceramides and has a skin barrier dysfunction even if skin feels oily,” she shares. “Using products with ceramides to repair the skin barrier will balance out the skin and help control acne before prescription topicals are needed.”
Tip: Consider supplementing with HUM’s Mighty Night, which contains ceramides to retain moisture and improve skin texture as you catch your beauty sleep.
9. Shea Butter
Shea butter is a popular hydrating ingredient often found in body lotions and creams. But if you struggle with body acne, Dr. Kobets says to avoid it, as it’s a pore-clogging ingredient. Again, she recommends reaching for products rich in ceramides, glycerin, and hyaluronic acid to adequately hydrate your skin from head to toe without risking breakouts in the process.
10. Silica/Silicone
Silica is the main ingredient in silicone, and dimethicone is a silicone-based polymer. All of these ingredients are no-gos for oily, acne-prone skin. While these ingredients are admittedly great for moisturizing skin and creating a smoother-looking appearance, they’re occlusive, says Dr. Kobets.
The Takeaway
All things considered, the effects of the pore-clogging ingredients shared above can vary from one person to the next. While some may be comedogenic and irritating for oily, acne-prone, and sensitive skin types, they may be totally tolerable for normal and dry complexions.
“Generally speaking, the thicker a cream or ointment is, the more likely it is to be occlusive,” Dr. Zand says. With that in mind and when in doubt, she suggests paying attention to a product’s texture for a quick indication of how it could affect your skin.
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]]>The post 10 Things That Make You More Attractive to Others, According to Science appeared first on HUM Nutrition Blog.
]]>If you’ve scrolled through TikTok or Instagram lately, you’ve likely come across countless sources of dating advice to secure a partner. Where therapists like Jeff Guenther (aka Therapy Jeff) share immensely insightful relationship tips based in psychology, other popular TikTokers—like Sabrina Zohar and Nicole Fay—reveal hard truths and helpful tidbits they’ve picked up from simply living and experiencing life in and out of love.
Then there are the sexologists—like Shan Boodram and Carlen Costa—who promote the vabbing trend (aka the process of rubbing vaginal fluids on pulse points in an attempt to diffuse pheromones), prompting women all over the world to try to nab a date by swabbing their nethers beforehand. (News flash: Despite the popularity and clickbait nature of vabbing, most doctors, including board-certified dermatologist Dr. Adeline Kikam, don’t recommend it, nor do any studies prove it.)
The point is, if you want to learn how to be a more desirable partner (or potential partner), social media can be a wealth of knowledge. However, it can also be a well of unfounded advice that could send your mind swirling down a rabbit hole. Since trying to sort through what’s fact and what’s fiction can be challenging, we’re here to share 10 things that make you more attractive to others, according to legitimate science. So close out of your social media apps, take a deep breath, and keep reading to learn more.
How to Be More Attractive: 10 Tips Backed by Science
1. Pose in Group Photos
Since dating apps remain incredibly popular in 2023, this fun fact might just make your swiping experience a whole lot merrier. While you might think that only posting photos of yourself in the form of selfies and full-body shots will give your potential match the best possible idea of your physical attractiveness, research shows that posing in group photos is actually very beneficial. According to a 2013 study published in Psychological Science: A Journal of the Association for Psychological Science, researchers found that “individual faces will seem more attractive when presented in a group because they will appear more similar to the average group face, which is more attractive than group members’ individual faces.” They dubbed this “the cheerleader effect.”
This can go both ways, though. According to a 2014 study published in The Leadership Quarterly, researchers highlighted the “importance of group membership as a lens for perceiving familiar leaders’ physical attractiveness.” In layman’s terms, the people (and ideals) you surround yourself with can impact how attractive others perceive you to be.
2. Smile and Have a Sense of Humor
Ask any woman how she feels about being told to smile more and she’s likely to let out an exasperated sigh. That said, there’s science behind the commentary. According to a 2012 study published in Cognition and Emotion, researchers found “that the evaluation of attractiveness is strongly influenced by the intensity of a smile expressed on a face: A happy facial expression could even compensate for relative unattractiveness.”
Having a sense of humor is another tip vetted by the science of attraction. (Who doesn’t love to laugh, right?) In a 2010 study published in Psychological Reports, researcher Nicolas Guéguen found that when women overheard funny jokes coming from a group of men, they found the man telling the jokes to be the most attractive.
Bogged down by worries? Need help to turn that frown upside down? Promote a healthier stress response (and feel lighter and brighter—and potentially more dateable—in the process) with adaptogens, such as ashwagandha in HUM’s Calm Sweet Calm.
3. Play Hard to Get
We hate the idea of having to play games to be considered attractive just as much as the next person, but science actually does back it up. According to a 2020 study published by the University of Rochester in the Journal of Social and Personal Relationships, “A person who is perceived as hard to get is associated with a greater mate value.” But there’s a caveat. While the modern-day approach to playing hard to get often centers around the concept of being a “fu*kboy,” study co-author Harry Reis says that’s not the case. “If playing hard to get makes you seem disinterested or arrogant, it will backfire,” he assures readers.
4. Be Transparent While Dating Online
While playing hard to get and taking a bit longer to confirm a date might heighten interest, according to a 2018 study published in Computers in Human Behavior, being upfront about your intentions and how you feel while online dating is best. By contrast, the researchers found that being vague about relationship and romantic intentions—and seeming uninterested in the process—actually had detrimental effects on a person’s overall appeal. In other words, while playing hard to get might work when you’ve already met someone in person, when dating online, it’s best to be forthcoming.
5. Be Open, Honest, and Kind
Being honest and upfront isn’t only helpful on dating apps. According to a 2007 study published in Personal Relationships, researchers found that men and women who exude positive traits like honesty and kindness were perceived to be more attractive than those who expressed negative traits, such as rudeness and unfairness.
Tapping into this, NYC-based sex, relationships, and mental health therapist Rachel Wright, MA, LMFT, says that being open and honest about what you want in a kind way is essential for creating an enduring bond. “Be descriptive of who you are and what you want,” she suggests. “Openness and honesty are incredibly attractive qualities for someone looking for a partner. People can sense when you’re being cagey or not sharing your true self.” Not sure how to dive right into online dating (or dating IRL) with this approach? Wright’s recommendation: Be blunt.
P.S. Want to look your best for date night (or need to update the pics on your dating profile)? Catch your best light with HUM’s Red Carpet for glowing skin and shiny hair.
6. Pay Attention to Your Voice
While you can’t change your voice, it is possible to adjust your tone and pitch. And, according to a 2013 study, doing so can make you more attractive. Where researchers found that men preferred a higher-pitch female voice (said to signal a smaller body size), women preferred a lower pitch (which signals a larger body size). Both men and women also found that breathiness played into perceptions of attractiveness. For women, specifically, a breathier male voice made men with large bodies seem less aggressive and more approachable—not to mention more attractive.
7. Be Altruistic
There’s this notion that doing good makes you feel good, but it’s also scientifically proven that doing good makes you look better to others, too. According to a 2020 article published in Nonprofit and Voluntary Sector Quarterly, authors found that those who are more giving come across as more physically attractive, and that those who are more physically attractive are more likely to be giving.
8. Flex Your Status As a Pet Parent
There’s a meme going around that says dogs are the new children and plants are the new pets. According to science, there’s something to be said about the correlation between pups and kids. A 2013 article in the Journal of Evolutionary Psychology found that men with dogs were thought to be more attractive mates because their ability to care for and nurture their furry friend implied that they were (or could be) committed.
9. Know How to Hold a Conversation
There’s a reason why so many people drone on about Bumble matches who don’t know how to say more than “hi” or talk about the weather: Small talk is boring, and it doesn’t tell you anything of substance about your match. According to a 2016 research article published in the Personality and Social Psychology Bulletin, authors found that people were more likely to want to engage with people after engaging in more self-disclosure, as opposed to simply rattling off small talk.
10. Be Confident
A bit of confidence goes a long way, according to the science of attraction. A 2019 study published in the Journal of Personality found that the more self-confident a man was, the more attractive they were considered to be. Of course, the same goes for yourself. One of the most important things to remember while dating is to be self-assured, Wright says. “Even though a screen, we’re attracted to people who feel comfortable and confident in their own skin—who own who they are.” Full stop.
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]]>The post How to Get Rid of Vaginal Acne Without Making It Worse appeared first on HUM Nutrition Blog.
]]>It’s never fun to wake up to an angry-looking breakout. But when pimples crop up in your vaginal area, it’s even worse. While one might think that a breakout in a place that can easily be covered with underwear or clothes wouldn’t be as dreadful as a pimple in a much more conspicuous place, like your face, that’s often not the case. Thanks to society’s continuously unattainable beauty ideals, the media—social media most definitely included—prioritizes blemish-free bodies. So when you get a pimple on your labia or surrounding area, it’s easy to get flustered by the situation. Fret not, this is common and can happen to anyone.
In an effort to soothe your sorrows, we’re here to shed light on the down-there acne that often gets overlooked: pimples on your private parts. Ahead, learn what causes vaginal acne, how to determine if they’re actually breakouts, how to combat them, and more.
What Causes Vaginal Pimples?
Let’s first clear something up: While pimples in the vaginal area are often thought to be a form of acne, board-certified dermatologist Tiffany Clay, MD, says that nine times out of 10, it’s actually folliculitis (aka hair follicle inflammation).
Folliculitis can be caused by a number of things. “Leaving on tight, occlusive clothing after a sweaty workout is a very common factor that leads to follicle and pore blockage and increased trapped bacteria,” Dr. Clay says, noting that the bacteria can cause infections that pop up in the form of pimple-like pustules. “Another factor that may cause an inflammatory bump is having an ingrown hair, which when trapped under the skin can cause swelling, pain, redness, and sometimes pus formation.”
Speaking of ingrown hairs, OB-GYN Ruth Arumala, MD, says that hair removal techniques are often the culprit. Shaving with a dull razor (especially against the grain) and getting waxed—which is often thought to be safer and more effective than shaving—can both cause inflammation around the follicles, which in turn can transform into anything from a small pimple to a sebaceous cyst. “The severity ranges from mild to severe and [each] has different inciting and aggravating factors,” Dr. Arumala explains.
As for *where* pimples down there set up shop, Dr. Arumala says that they’re most often found on the mons pubis and labia majora, both of which are hair-bearing areas, thus making them prone to folliculitis. That said, she points out that Bartholin gland cysts and vaginal inclusion cysts also exist and are often mistaken for large zits. These lesions occur along the sides of the opening of the vagina, as well as along the vaginal canal, and aren’t actually breakouts. “These are treated differently from the pimples [in the vaginal area],” Dr. Arumala says.
How to Clear Pimples in the Vaginal Area
Naturally, you’ll first want to make sure that they’re actually pimples. If your “breakouts” are along the interior rim of your vagina or deeper within the canal, make an appointment with your OB-GYN before attempting to take matters into your own hands.
Otherwise, if your breakouts are on your pubic area (i.e., along your pubic bone and bikini line) or labia majora, learn how to proceed, below.
As is the case with facial acne, prodding, picking, or trying to pop the pimples on your private parts may be tempting—but these methods are far from ideal. “When we pop pimples, we allow the bacteria and debris-rich contents of the pus-filled pustules to escape and disseminate around the surrounding skin,” says Michelle Henry, MD, a board-certified dermatologist and the founder of Skin & Aesthetic Surgery of Manhattan. “Instead, our focus should be to minimize discomfort and reduce the size of the pimple itself.”
Use a Topical Acne Wash
Dr. Clay agrees with Dr. Henry’s hygiene-first, easy-does-it approach. She recommends using a gentle topical acne wash with five percent benzoyl peroxide or two percent salicylic acid. In addition to minimizing the inflammation of the present breakouts, she says that these ingredients will help prevent future breakouts in your nether regions, too.
P.S. If you’re dealing with facial breakouts as well, don’t forget to complement your skin-clearing routine from within with HUM’s Daily Cleanse.
Try the Q-Tip Extraction Method or Steaming with a Warm Cloth
Now, if the idea of being patient and waiting for the pimple to resolve on its own is too much to bear and you simply must take matters into your own hands, Dr. Arumala says to do so with the utmost care.
“You should wash your hands thoroughly first, then cleanse the area with a gentle cleanser,” she says. “Then isolate the area and express the sebaceous contents using two cotton tips to prevent bacteria on your hands from being transferred to the lesion.” If this technique works and pus seeps out, Dr. Arumala advises using clean tweezers to pluck the agitating hair, as it will likely have popped out, as well.
If you find that your pubic pimple is deep-rooted, don’t squeeze it aggressively hoping that it will burst open. Instead, Dr. Arumala says you can use a gentle steaming method with a warm cloth to help loosen the pores so that the clogged debris will extract more easily.
Consult Your Derm
If the steps above don’t work—or if you want to take the safest route—book an appointment with your dermatologist.
“If you have a very painful, stubborn pimple, I recommend seeing a dermatologist,” Dr. Clay says. “We can look closely for an ingrown and remove it, inject cortisone in it if needed to alleviate the inflammation quickly, and also drain it if there is a large pus collection.”
What’s more, some more aggressive breakouts may require a topical or antibiotic to be prescribed, and they can help with that.
3 Tips to Combat Vaginal Acne
Since pimples on your private parts are most often caused by excess friction on hair follicles, it’s important to reduce it as much as possible. With that in mind, be sure to heed these expert-backed tips to reduce the chances of new pimples from forming on your private parts:
1. Try Out Trimming
You may want to reconsider your hair removal methods (if you choose to remove your hair at all). As convenient as shaving or waxing may seem, if pimples in the vaginal area are all too common for you, Dr. Arumala says that trimming may be your best bet. Trimming puts less tension on each hair, so it’s less likely to irritate the follicles. “The Bushbalm Francesca Body + Bikini Trimmer ($65) is gently removes hair without irritating the underlying epidermis,” she shares.
2. Be Mindful of Your Clothing Choices
Another key thing you can do is limit time in ultra-tight clothing like leggings, as they can cause friction on your pubic area. Additionally, Dr. Clay says to change out of workout clothes and shower as soon as possible to reduce the potential for bacteria to get trapped in your pubic pores.
Dr. Arumala says that opting for cotton varieties of underwear can also help, as they’re more breathable and less likely to trap bacteria. Some of our favorite cotton undies include the Knickey Organic Cotton High-Rise Brief ($17) and Knickey Organic Cotton High-Rise Thong ($17).
3. Exfoliate Your Pubic Area
While in the shower (or after you hop out), Dr. Clay recommends exfoliating your pubic area. Some options include the Bushbalm Ingrown Hair + Razor Bump Minimizer Kit ($49), as well as the First Aid Beauty Ingrown Hair Pads with BHA & AHA ($20), which are especially great for on-the-go use, including for travel and trips to the gym.
Vaginal Acne FAQs
What are the common causes of pimples on the mons pubis?
They can result from ingrown hairs, blocked sweat glands, irritation from shaving, or hormonal changes.
How can I safely treat pimples on my bikini line at home?
Keep the area clean, avoid tight clothing, apply warm compresses, and use gentle, non-comedogenic products.
Are there any home remedies for treating pimples on private parts?
Yes, try warm compresses, diluted tea tree oil, or aloe vera to reduce inflammation and promote healing.
Can hormonal changes cause vaginal acne?
Yes, hormonal fluctuations during menstruation, pregnancy, or menopause can contribute to acne in this area.
What are the best practices for preventing pimples in the pubic area?
Maintain good hygiene, avoid tight clothing, exfoliate gently, and use sharp, clean razors when shaving.
How do I know if a bump on my genital area is a pimple or something else?
Pimples are typically small, red, and may have a white head, while other bumps (like cysts or STDs) often have distinct symptoms like pain, discharge, or irregular size.
Is it safe to use over-the-counter acne treatments on vaginal pimples?
Some mild treatments, like benzoyl peroxide or salicylic acid, can be used externally, but avoid applying them near mucous membranes.
How long do vaginal pimples typically last?
Most clear up within a week, but larger or infected ones may take longer to heal.
Can certain fabrics or clothing styles contribute to vaginal acne?
Yes, tight or non-breathable fabrics can trap sweat and bacteria, increasing the risk of breakouts.
When should I consult a doctor about pimples on my private parts?
Seek medical advice if the bump is painful, grows larger, lasts over two weeks, or is accompanied by other symptoms like discharge or fever.
The Takeaway
Look, pimples happen—and they can pop up anywhere on your body, including your vaginal area. If you notice small pustules on your pubic bone, bikini line, and labia majora, the treatment techniques and prevention methods shared above can help.
If, however, you discover bumps along your vaginal opening and within the vagina itself—or if you’re experiencing painful, deep-rooted pimples anywhere down there that seem unfazed by treatments—your best course of action is to call up your dermatologist or OB-GYN to get professional guidance.
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]]>The post I Stopped Drinking Coffee on an Empty Stomach and, It Gave Me A Better Buzz appeared first on HUM Nutrition Blog.
]]>Over the years, like so many people, I’ve come to rely on caffeine. What started as a solution for groggy mornings after nights of too little sleep eventually turned into a habitual morning routine: wake up, go to the bathroom, go to the fridge, and pour a cup of ice-cold coffee into my trusty Corkcicle Tumbler (it keeps it so cold).
Now, would I say that I’m addicted to coffee first thing in the morning? Not so much. After all, on weekends, I don’t as regularly reach for a cup of joe first thing in the morning. This realization of course made me analyze my weekday morning routine. My main nagging thought on the topic? Is drinking coffee on an empty stomach really the best move for an energetic, productive day ahead? To find out, I chatted with NYC-based dietitian Jennifer Maeng. And then I did the unthinkable: I stopped drinking coffee first thing in the morning. Instead, I drank water before my coffee. Keep reading to find out what happened.
Is It Bad to Drink Coffee on an Empty Stomach?
While most people think of breakfast as the most important meal of the day, when you break the word down, you realize it’s about more than food alone. “I always liked considering the word ‘breakfast’ as quite literally breaking the fast from not eating or drinking the past eight to 10 hours [while] you were sleeping,” Maeng says. “We lose a lot of water during the night and wake up in a state of dehydration.”
Because of that, Maeng says that before reaching for food (or coffee or juice), you should reach for water. “It is ideal for you to break the fast by hydrating with water or herbal (non-caffeinated) tea first thing in the morning, and allowing your body time to rehydrate and wake up before introducing caffeine,” she says.
Although caffeine isn’t unequivocally proven to cause dehydration, Maeng points out that drinking coffee on an empty stomach can hinder your performance throughout the morning and day. “Excess caffeine intake on an empty stomach (think: multiple cups) can heighten the negative effects this stimulant can have, such as anxiety, stomach ache, and heart palpitations,” she warns. “Coffee is a diuretic as well, which actually increases the amount we urinate—when our actual goal is to replenish the water in our bodies, not excrete it.”
This isn’t to say that you shouldn’t drink coffee in the morning—just that it’s best to hydrate first and keep your daily servings in mind. “According to the most recent Dietary Guidelines for Americans, you should not consume more than 400 mg of caffeine per day,” Maeng points out. “For reference, one shot of espresso is about 75 mg, [one cup of coffee is about 90 mg,] and one cup of tea is about 20 to 60 mg.”
Benefits of Drinking Water Before Coffee
Wondering what the benefits of drinking water before coffee are? Where to begin? “Water is so important for the maintenance of all of our body processes,” Maeng says. “In addition to rehydrating your body, drinking water first thing in the morning helps regulate your digestive tract and help bowel movements move along smoothly first thing in the morning.” Plus, for some, this can be the perfect time to take daily supplements. (We’re big fans of taking HUM’s Gut Instinct probiotic on an empty stomach.)
Additionally, by drinking water before coffee, you’re less likely to develop uncomfortable side effects from caffeine, such as an upset stomach or lightheadedness. Furthermore, Maeng points out that by drinking water first thing in the morning, you’ll feel fuller and be able to be more mindful of how much coffee and food you consume throughout the day. Although that may not seem like that big of a deal, it can actually prevent you from over-consuming, which can lead to sugar spikes and crashes, which can be disruptive—especially at the start of the day.
Point blank: Drinking water before coffee can lend to a healthier, more comfortable start to each and every day. To prove it, I stopped drinking coffee on an empty stomach and tried water for 12 days.
My Experience Drinking Water Before Coffee for 12 Days
As someone who was always drinking coffee on an empty stomach, switching to water seemed like it’d be challenging. But like so many things, it’s all about motivation and creating an environment in which the new habit can thrive. In this case, I made it easier on myself by filling my water bottle the night before and placing it on my nightstand so that it’d be the first drink I reached for upon waking. Then, to ensure I wouldn’t simply take a sip and immediately switch to coffee, I reworked my sweat schedule and swapped my normal 5:45 p.m. Orangetheory classes for 6:05 a.m. sessions. Knowing that I wouldn’t want to head to the gym with coffee in my system (especially since it makes me have to…well, you know), this method worked.
After drinking at least 32 ounces of water (sometimes I have to refill mid-class) before my morning coffee for 12 days, I can confidently say I feel so much more energized throughout the day—not to mention less jittery. And, as Maeng said, drinking water first thing in the morning did, in fact, make me feel fuller. This has prevented me from indulging in heavy breakfasts, which often make me crash and need a nap.
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The Takeaway
There’s no doubt it’s difficult to become a morning person (especially without coffee), but making small changes at the start of your day can make a huge impact on the rest of it. When I stopped drinking coffee on an empty stomach, I realized just how beneficial it is to drink water first thing in the morning. Not only did I stop experiencing the negative side effects of caffeine (shakes and anxiety), but I also felt more energized and focused throughout the day. Plus, my nutrition has improved since I feel more balanced at the beginning of my day.
Suffice it to say, there’s something to be said about drinking water before coffee, and I for one will be sticking to this new habit. Will you join me?
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]]>Once upon a time, you’d go to a fancy restaurant and be asked if you wanted still or sparkling water—and, more times than not, you likely opted for the former. Nowadays, however, sparkling water has exploded into a massive category, nearly taking over the beverage market, and ultimately landing in every major restaurant, grocery store, and convenience shop across the world. According to Grand View Research, the global sparkling water market size was estimated at $29.71 billion, with an expected growth rate of 12.6 percent from 2021 to 2028.
Suffice it to say, if you’re wondering if sparkling water is just a trend, research says otherwise—seemingly, it’s here to stay. But why? While some people love the bubbly beverage for its carbonation sans sugar, others gulp it down under the assumption that, given it’s a type of water, it must be quite hydrating. But does sparkling water hydrate you? We spoke with two dietitians to find out.
What is Sparkling Water, Exactly?
In short, sparkling water is plain water that’s infused with dissolved carbon dioxide (CO2) gas, which is what gives it its bubbly effect. Scientifically speaking, the process of carbonation is quite simple. “Carbon dioxide is a nontoxic, inert gas that can exist in all three phases of matter: a solid, liquid, or gas,” explains NYC-based dietitian Jennifer Maeng, RD, LDN. “The manipulation of both temperature and pressure can create carbonation, and this environment can be created naturally or artificially.” For example, she says that Perrier sparkling water comes from the environment of a naturally carbonated spring, whereas other brands, like Polar Seltzer, rely on artificial carbonation. “To artificially create carbonated beverages, CO2 gas is pushed over what is called a critical point and becomes liquified by increasing pressure and decreasing the temperature. At this stage, the CO2 is infused into the water, and the vessel is sealed.”
In short, not all bubbly water is created equal. And not all carbonated water is innately the same thing. As Maeng points out, seltzer, club soda, and sparkling mineral water are all different but are often confused.
So what’s the difference between seltzer vs. sparkling water? “Seltzer is the same thing as sparkling water, and is simply water that has been infused with carbon dioxide gas to become carbonated.” Some people may also call this carbonated water. Then there’s sparkling mineral water (think: Topo Chico), which Maeng says is naturally carbonated spring water. Certain brands, like San Pelligrino, contain naturally-occuring mineral water that is then infused with CO2 to carbonate it, so you’ll still see it labeled as sparkling mineral water. What sets sparkling mineral water apart, according to Maeng, is that it will have naturally occurring minerals like different salts and sulfur compounds depending on the original source of the water spring. “Minerals like sodium, calcium, and potassium are found in very small amounts in these waters,” she adds.
Club soda, however, is seltzer infused with potassium bicarbonate and potassium, which Maeng points out gives the drink a slightly saltier flavor and a more robust profile as a whole, hence why it’s so often preferred by bartenders. (As a former bartender myself, I can attest: I never mixed drinks with seltzer or sparkling mineral water, it was always club soda).
Does Sparkling Water Hydrate You?
Now, the question you’ve all been waiting for: Does carbonated water hydrate you in the same way regular water does? Despite what myths say, Maeng assures us that sparkling water is hydrating.
“However, it does not hydrate you any better than regular water, unless of course you drink more of it because you enjoy the taste,” she says. Still, she wouldn’t recommend completely swapping in carbonated water for your daily hydration needs. The reason? If you have IBS, acid reflux, or gastroesophageal reflux disease (GERD), she says that drinking carbonated beverages (especially in excess) can make bloating, gas, and burping symptoms worse. What’s more, she says that “excessive consumption of carbonated beverages can lead to decreased tooth enamel because of lower pH from CO2 gas and any acidic flavoring.” With that in mind, Hanley reminds us that plain, unflavored carbonated water won’t damage enamel—no matter how much you consume. It’s the flavored varieties you have to worry about in excess.
Is Sparkling Water Good for You?
There are definitely benefits of sparkling water, but it all comes down to the ingredients, says Heather Hanley, RD, a registered dietitian with Everlywell. “Carbonated water is a healthier option than sodas, as it does not contain any sugar or sugar substitutes and is free of colorings and artificial flavorings,” she explains. It’s because of this that Hanley thinks sparkling water has risen to such fame. “One likely reason sparkling water has increased in popularity is the increased public awareness of the health disadvantages of drinking sodas,” she says.
What Ingredients Are in Sparkling Water?
Most often, fizzy water is made of water and carbon dioxide with natural flavors. Although many sparkling waters are formulated without sugar or coloring, that’s not to say that all offerings are. Depending on the type of sparkling water you choose, Maeng says that ingredients can include:
- Sweetening agents: dry or liquid sugar, non-nutritive sweeteners like aspartame
- Color: natural or artificial, primarily for a nice aesthetic “look”
- Acids: citric, gluconic, tartaric, or phosphoric, all of which to get flavor and are derived from fruit, vegetables, or are straight-up artificial
- Herbs, Vitamins, Adaptogens, or CBD
With that in mind, Maeng says to be a discerning consumer, and do not believe claims that a seltzer will “calm” or “energize” you. “Check the labels with these types of added ingredients, and check with your dietitian before drinking it, especially if you have specific health concerns,” she suggests.
What Makes a High-Quality Sparkling Water?
Although some people may prefer one type of sparkling water over another based on flavor notes, generally speaking, a high-quality sparkling water is dependent on its packaging. “More CO2 naturally diffuses (escapes) out from plastic, as opposed to a glass bottle, and even less so out of a sealed can,” Maeng says. “This is why sparkling water aficionados usually swear by their favorite brand, based on the slightly variable tastes in water minerals, and the type of container it comes in.”
Homemade vs. Store-Bought Sparkling Water
Like most things, homemade sparkling water tends to be more customizable, and can, in effect, taste better and be better for you.
“Depending on the quality and type of your tap water, the ultimate taste of your homemade seltzer will differ from any store-bought brand,” Maeng says. “The natural minerals and salts in your homemade seltzer will also vary.” That said, since most soda machines—like the SodaStream Terra ($129.99)—give you the power to adjust the level of carbonation in your homemade seltzer, she points outs that homemade sparkling water can be better tailored to your taste and carbonation preferences.
If you’re trying to drink more water in general to stay hydrated, making it at home may make it easier for you. Another perk of homemade sparkling water is that it’s generally less expensive and more sustainable (since there’s less packaging and waste).
Is it Healthy to Drink Sparkling Water Every Day?
It sure is! So long as you reach for seltzers made without sweeteners, Maeng says you have nothing to worry about. “There are no specific guidelines about specific quantities of seltzer you can drink daily, however, I would recommend listening to your body,” she adds. “If you experience lots of gas, burping, have any specific GI issues, or tooth enamel issues, limit your intake and check with your doctor or dietitian.”
The post Does Sparkling Water Hydrate You? Dietitians Break Down the Bubbly appeared first on HUM Nutrition Blog.
]]>The post 7 Types of Rest You Should Be Getting to Avoid Burnout and Amplify Happiness appeared first on HUM Nutrition Blog.
]]>Have you ever made it a point to get seven to nine hours of sleep—the recommended time for adults, according to the National Sleep Foundation—only to still feel exhausted once your alarm rings? As it turns out, a lack of sleep might not be your issue—a lack of rest could be.
In 2019, board-certified internal medicine physician Saundra Dalton-Smith, MD did a TED Talk about the importance of rest. The concept? Sleep is essential for survival, but rest—conscious relaxation—is, too.
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The Importance of Rest
We all know what it’s like to feel well-rested—awake, grounded, centered, and ready to take on whatever comes our way. Unfortunately, in today’s capitalist society, making time for rest is often a second thought.
“Rest is vital for optimal health and well-being, [however,] rest is often viewed as something not valuable because work is not being completed—productivity is not being accomplished,” explains research neuroscientist Nicole Avena, PhD. Yet without adequate rest, it’s impossible to work effectively, which makes it more difficult to be productive. As such, Dr. Avena points out that rest—not just sleep—is the key to avoiding burnout.
“In today’s society, it is extremely common to work long hours and go the extra mile to help others or complete a job,” she explains. “This can result in situations that have such high demands with low resources, increasing the risk of burnout. When situations of burnout occur, it can become difficult to rest and recover.”
That’s why it’s so important to incorporate rest into your routine before the stresses of daily life take their toll. Resting—both your body and mind—can help reverse burnout, as well as prevent it before it strikes. “Even whenever we are not focused on completing a task, our brain is still engaging in its default network—meaning it is examining possible answers and seeking new knowledge,” Avena explains. “Learning to rest more effectively can help give our brain the rest that it needs to continue functioning optimally.”
The Difference Between Rest vs. Sleep
The first step to resting more effectively is understanding the difference between rest and sleep. “Sleep is a natural state that occurs whenever the body is primarily inactive, and it is a part of normal functioning,” Dr. Avena says. “Resting is not something that is embedded into daily life. Instead, rest occurs whenever work and movement are intentionally set aside to promote a state of relaxation—a ‘break.’”
Real rest deserves more than a few five to 15-minute breaks throughout your workday. After all, rest is the answer to inhibiting burnout—and burnout is about more than just feeling overwhelmed or exhausted. It can lead to serious health problems down the line.
“Burnout can cause symptoms such as an increased likelihood of heart disease, increased risk for type 2 diabetes, depression, anxiety, alcohol or substance abuse issues, isolation from friends and family, and fatigue,” Dr. Avena says. “By giving your mind and body a break, burnout is less likely to occur and negative health impacts will not be as likely to result.”
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The 7 Different Types of Rest
There isn’t just one way to rest. As Dr. Dalton-Smith popularized, there are seven types of rest that can have real, lasting positive impacts on the body and mind.
Physical Rest
Physical rest is exactly as it sounds: a break from physical exertion. Physical rest is important because it gives the body a chance to release tension and enter a state of reparative calm, Dr. Avena says.
Examples of Physical Rest
Examples of physical rest include taking a day off from working out or engaging in hands-on labor. That’s not to say you can’t be active while still incorporating physical rest into your routine, though. Avena points out that meditative exercise like yoga can provide your body with adequate rest and relaxation, while also helping to calm the mind.
Mental Rest
Speaking of the mind, mental rest is pivotal. “Mental rest occurs by providing the brain with breaks and activities that involve little brainpower,” Dr. Avena says.
Examples of Mental Rest
The Pomodoro Technique, for example, is a great way to incorporate regular mental rest into your day, it’s helpful to schedule longer, less-thought-provoking activities within your schedule. The Pomodoro Technique is a time-management system that encourages people to break up their workday into 25-minute chunks separated by five-minute breaks. The intervals of work are referred to as pomodoros.
If you’re worried breaking up your workday will make you less productive, opting for an easy cleaning session over strenuous mental work (like taking a 20-minute break to tidy up your work area) can prove just as effective. Other examples of mental rest can include taking time to catch up on a favorite show, work in your garden, or listen to a podcast. Mental rest can even be as simple as writing down your nagging thoughts so that you can get them off your mind, according to Dr. Dalton-Smith.
Sensory Rest
By now you’ve likely heard that the blue light emitted from screens can disrupt healthy sleep patterns. Of course, electronics and lights aren’t the only sensory elements that can weigh heavily on a person’s mental restfulness—noise can, too. While these things can make falling asleep particularly difficult, they can also make staying calm and focused throughout the day more of a challenge.
Examples of Sensory Rest
Sensory rest can include implementing a phone-free bedtime routine, as well as silencing distracting notifications throughout the workday. (Pro tip: Apple’s new Focus modes help tremendously with that!) And, as Dr. Dalton-Smith points out, sensory rest can also incorporate avoiding driving or commuting and other crowded instances that can put your senses on high alert.
Creative Rest
Even the most creative people in the world—artists, musicians, writers—need breaks from creating. In fact, without breaks, creating becomes more difficult than ever before (such is the concept behind phenomena like writer’s block).
Examples of Creative Rest
According to Dr. Avena, great ways to engage in creative rest include activities spent in nature, whether a walk around the block, a moment of birdwatching, or simply getting grounded to the earth beneath your feet. “Participating in creative rest can allow the brain to restart and gain its creativity back,” she says. (For what it’s worth, adding music to the background of creative rest can make it that much more enjoyable—it might even inspire your next creation.)
Emotional Rest
According to Dr. Avena, “emotional rest occurs whenever the time is taken to express emotions honestly.” By sharing your emotions, she says that you’re able to lessen their burden on your mind and body and, in doing so, you can promote a healthier mental state.
Examples of Emotional Rest
Venting to a trusted friend or family member, attending therapy, or even journaling are all examples of productive emotional rest. Emotional rest can also mean taking a step back from situations that make you overly emotional, whether it be relationships with friends, family, and significant others, or a difficult-but-necessary aspect of your career (like long shifts in a NICU unit).
Social Rest
Social rest can mean taking a step back from engaging in too many social interactions, which can feel overwhelming after a while, sure. But, more accurately, Dr. Dalton-Smith says that social rest is all about prioritizing social encounters that “revive” us.
Examples of Social Rest
Saying no to an event or activity you genuinely don’t want to attend is an important form of social rest. Additionally, quality time spent with a close friend or family member with whom you feel completely comfortable is an excellent way to practice social rest. Dr. Avena adds that social rest goes hand-in-hand with creating a proper support system throughout all aspects of life.
Spiritual Rest
Despite its name, spiritual rest doesn’t mean taking a break from your spiritual life, but rather leaning into it.
Examples of Spiritual Rest
“Spiritual rest occurs when connecting deeply through prayer or meditation,” Dr. Avena says. “This type of rest can help restore and refocus some individuals.”
More recently, Andrew D. Huberman, MD, an associate professor of neurobiology at Stanford, coined the term “non-sleep deep rest” (NSDR)—a now popular category on YouTube. In short, NSDR can be defined as different forms of restorative mindfulness techniques, including meditation and yoga. While NSDR plays heavily into the concept of spiritual rest, it also applies to just about every other category of rest, which is undoubtedly why it’s becoming the next big thing.
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How to Use These Types of Rest
If you’re hoping to find a prescribed amount of rest, it doesn’t exist—it varies from person to person. “The type of rest that each person needs depends on who they are and how they feel the most calm and rested,” Dr. Avena says. “For example, yoga may help one person rest and reset, while taking a walk through nature would work best for a different person. Everyone is different, and figuring out what type of rest works for you is essential to resting properly and effectively.”
Furthermore, she says that the amount of rest taken is highly subjective. “It depends on each individual’s body and what it takes to help them feel rejuvenated and reset,” she says. “This being said, striving for all the different types of rest discussed can decrease the chances of experiencing burnout and can promote a life filled with happiness and well-being.”
If you’re still not convinced or think that these types of rest don’t apply to you, think again. “It is a myth that human beings are wired to be operating at our peak productivity at all waking hours,” says Oura sleep expert and Rebecca Robins, PhD. “Research shows that there is rhythmicity to our alertness, and we all differ in our peak hours and times during the day of productivity.” As such, she says that it’s important to identify when you feel most wakeful and energetic and go about your day accordingly.
“We all have a different rhythm around a typical 24-hour day,” she says. “Some are highly energetic and easy to wake up in the early morning hours, others struggle to wake up early and instead thrive and are most productive in the hours after sunset. The most important thing is identifying your personal orientation, or your chronotype, then doing your best to match your personal and professional schedules around those times that protect your productive periods and your down periods.”
All this to say, if you’re a morning person, take advantage of your energy and use it for productive purposes in the early hours of the day, then allow yourself time to rest in the afternoon and evening. On the other end of the spectrum, if you’re a night owl, allow yourself leisurely mornings of rest and focus on productivity later in the day. (Learn more about your sleep chronotype and then figure out how to use it to develop a schedule for yourself.)
“Our energy is not linear after we wake up, so it is ideal to notice your personal pattern of productivity and do your best to protect your productive hours for work, then lean into restful activities during your less productive times,” Dr. Robbins assures us. “This will allow you to manage stress during the day and may improve your ability to maintain a healthy sleep schedule as well.”
The post 7 Types of Rest You Should Be Getting to Avoid Burnout and Amplify Happiness appeared first on HUM Nutrition Blog.
]]>The post How to Heal Dry, Chapped Lips—Plus, Our Favorite DIY Lip Balm and Scrub appeared first on HUM Nutrition Blog.
]]>If you’ve ever struggled with severely chapped lips, you’re well aware of what a burden it can be. Many people assume that chapped lips are simply a bit dry, but in reality, they can be cracked, chafed, severely dehydrated, and visibly inflamed. No matter the symptoms, one thing’s for sure: Chapped lips are the worst.
So, how do you get rid of chapped lips? Thankfully, there are plenty of ways to heal and prevent chapped lips. But it starts with knowing what causes chapped severe lips in the first place. While you may assume it’s just cold winter weather, there are many other factors that can cause dry, flaky lips. Read on to learn more about chapped lip causes and how to heal chapped lips. Plus, expert-approved homemade remedies.
Chapped Lip Causes
“Simply put, chapped lips occur when the natural ability for lips to retain oils and moisture is compromised and the lips become dry, peely, and cracked,” explains board-certified dermatologist Dr. Alicia Zalka, founder of Surface Deep. While many people think that chapped lips are caused solely by extreme temperatures, Zalka, says that a lot more can be a play. She points out that any of the below scenarios can lead to chapped lips:
- Low humidity
- Cold temperatures
- Irritating products used on lips
- Recent dental work
- Picking lips
- Licking lips
- Dehydration
- Eating irritating or allergenic foods
- Eating highly salted or spicy foods
- Lack of natural oils/lack of oil glands
- Harsh cleansers
- Ultraviolet exposure/too much sun
- Having a cold (ie: blowing nose/mouth breathing)
Chapped lips might be especially prevalent during winter, but Zalka says t at any time of year. That said, there’s a reason why there’s a particularly high chance of experiencing chapped lips during the colder months of the year.
“Lack of humidity, risks of very cold temperature, and increased risk of having a runny nose, all contribute to a much higher rate or incidence of chapped lips,” she says. What’s worse: Once we have chapped lips, we are prone to licking them and picking the little bits of dry peeling skin on our lips, which far worsens the problem, Zalka adds
How to Get Rid of Chapped Lips
Once your pout is parched, you’ll have to put in overtime to revive it. “Chapped lips need TLC,” Zalka says. “Once the lips are chapped, it is difficult for them to heal on their own—they need lubrication, ASAP.”
Zalka recommends reaching for healing lip balms and fragrance-free lip gloss (instead of lipstick) during the day, and reparative lip masks at night. The key is to keep your lips consistently hydrated—keep products nearby at all times so you can re-apply throughout the day.
Additionally, when lips are chapped, Zalka says to avoid salty foods, licking and picking at your lips, and lip-plumping cosmetics, all of which can exacerbate the discomfort. The good news? Keeping your lips ultra-hydrated with rich balms and lip masks will naturally make your lips look bigger and more luscious. That’s a win-win if you ask us.
But how long do chapped lips take to heal? Unfortunately, there isn’t a way to get rid of chapped lips in five minutes or get rid of chapped lips overnight. (Though applying heavy-duty lip balms and lip masks will help.) If you stick to the recommended hydration routine above, you’ll likely see a full recovery in two to three weeks, according to the American Academy of Dermatology (AAD).
How to Prevent Chapped Lips
Since it’s fairly easy to come down with a case of dry, flaky lips, it’s worthwhile to learn how to prevent chapped lips. First and foremost, Zalka says to always keep your pout lubricated with products that retain the lips’ natural oils.
“While many choose to avoid petroleum-based products like Vaseline and Aquaphor, these tend to be some of the best choices for chapped lips, as they are gentle, soothing, and occlusive,” she shares. Occlusive products contain oils or petroleum, which lock in moisture and prevent natural oils from escaping. Word to the wise: Keep these products focused on your lips—especially if you’re acne-prone. “Occlusive remedies may be a bad idea for the skin on your face, as this characteristic may cause pimples from clogged pores, but it is ideal for lip skin,” Zalka explains”
It’s important to keep your lips protected from the sun as well (even in the winter). Pick up a lip balm that has an SPF of 30 or more in it, and make sure you apply it regularly. Sun damage can burn dry, chapped lips, which could trigger cold sores, according to the AAD.
Another pro tip? Make sure you’re drinking enough water. Chapped lips are dry lips, so make sure you’re staying hydrated throughout the day. Want to give your system an extra boost? Try adding HUM Nutrition’s Glow Sweet Glow into your daily rotation to support your skin’s hydration from the inside out.
DIY Lip Masks to Heal Chapped Lips
Although the store is a great place to shop for a quick and easy fix (think: Vaseline Petroleum Ointment, Lano The Original Lanostick, and Bliss Fabulips Vegan Overnight Lip Mask), clean beauty expert Stephanie Gerber, founder and editor of Hello Glow, recommends whipping up your own DIY lip masks, scrubs, and balms. Not only will they help heal your chapped lips, but you can also make them in the comfort of your own home. She shares her go-to hydrating balm and gently-exfoliating reparative lip scrub, below.
Lavender Pomegranate Lip Balm
Made with shea butter, coconut oil, beeswax, pomegranate oil, and lavender essential oil, Gerber says that this balm not only provides intense healing but locks in moisture, too.
Ingredients
- 1 tablespoon shea butter
- 1 tablespoon coconut oil
- 1 tablespoon beeswax
- 1 tablespoon pomegranate oil
- 14 drops lavender essential oil (optional)
Tools
- Measuring spoon
- Heat-safe glass bowl
- Saucepan
- Pipette
- Spoon
- 2-ounce lip balm tin
Instructions
- Put shea butter, beeswax, and coconut oil in a heat-safe bowl.
- Boil two inches of water in a saucepan and place the bowl in the pan to perform a heat bath.
- Warm the mixture over low heat until the ingredients melt together.
- Wait for the mixture to cool slightly before adding the pomegranate oil and lavender essential oil.
- Stir with a spoon.
- Pour the mixture into the lip balm tin. Let it sit until completely cool and hardened.
- Use every day until chapped lips are healed, and then use as needed.
Scrumptious Coconut Lip Scrub
A common symptom of chapped lips is dry, flaky skin. Gerber says that this exfoliating lip scrub will gently remove the dead skin so your lip mask and lip balms can really sink in. That’s because it’s made with honey, which is known for its reparative moisture.
Ingredients
- 1 tablespoon sugar
- 1 tablespoon coconut oil
- Honey
Tools
- Measuring spoon
- Small bowl
- Spoon
- Knife
- 1-ounce lidded jar
Instructions
- Mix the sugar and coconut oil into a paste in a small bowl.
- Add a few drops of honey and mix it together.
- Store the mixture in the lidded jar.
- Apply with your finger tip, massage between lips for a minute or two, and rinse with warm water. Apply daily.
Looking for more? Be sure to check out Gerber’s book, Hello Glow.
The post How to Heal Dry, Chapped Lips—Plus, Our Favorite DIY Lip Balm and Scrub appeared first on HUM Nutrition Blog.
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