The post 5 Super Simple Ways to Get Rid of Dandruff Naturally appeared first on HUM Nutrition Blog.
]]>What causes dandruff?
Dandruff involves the skin on your scalp, on which skin cells grow and die off too fast. Why exactly this happens is a mystery, but there are several potential causes. Fortunately, basic dandruff doesn’t merit a trip to the doctor. And the good news is that it’s pretty harmless. That said, it can be itchy and embarrassing, so it makes sense to want to learn how to get rid of dandruff once and for all.How to Get Rid of Dandruff Naturally
Now, for your long-awaited solutions: What helps with dandruff? Luckily, there are several natural remedies to get rid of dandruff—from sun to supplements for dandruff. Here are some of our go-tos.1. Get More Sun
Quick caveat: We’re neither telling you to sunbathe for an exorbitant amount of time, nor are we giving you a free pass to ditch SPF. We’re just saying that getting a little more sun exposure has been shown to kill malassezia, a fungi and major culprit behind dandruff. Just get those rays cautiously. Remember, it takes only a few minutes for unprotected sun exposure to start taking its toll on your skin’s health.
2. Supplement with Omega-3s
Omega-3s have tons of benefits, including but not limited to:- healthier skin
- better memory
- a regulated mood
3. Use An Apple Cider Vinegar Rinse
You’ve heard of using apple cider vinegar as a DIY shiny hair rinse, right? Luckily, it also doubles as a natural home remedy for dandruff. That’s because ACV balances the pH of your skin and can reduce the growth of fungus associated with dandruff. Our advice: Try it once a week after you shampoo and condition for a double-duty beauty boost.4. Add Tea Tree Oil to Your Shampoo
Tea tree oil is one of our favorite beauty ingredients on account of its natural moisturizing and antifungal properties. Not only is it a terrific treatment for breakouts, but it’s also effective at getting rid of dandruff. In fact, participants in one study who used a tea tree oil shampoo over four weeks showed a 41 percent improvement in:- dandruff severity
- itchiness
- greasiness
5. Beat Dandruff by Managing Stress
I know, we hear this tip all the time. But you can’t argue with science: Reducing your stress levels is extremely beneficial for nearly every aspect of your health. (Plus, excessive worrying can also wreak havoc on your skin, hair, and body.) When it comes to dandruff specifically, an unhealthy stress response can aggravate symptoms like dryness and itching. To help make your flakes an issue of the past, follow your favorite stress reduction practices. Some of our faves include meditation, yoga, breathwork, and anything else involving self-care—even your daily skincare routine!Final Thoughts
Flaky, itchy dandruff isn’t fun. However, it’s a common issue, so know that you’re not alone. The good news is that there are several tried-and-true solutions that can help you get rid of dandruff naturally. Plus, they’re all pretty easy to incorporate into your personal-care regimen. Feel free to use them alone or mix and match to find the routine most effective for you.
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What’s the Purpose of a Skincare Fridge?
First things first: What is a skincare fridge exactly, you ask? It’s simply a mini refrigerator in which you can store your skincare products. Sure, there’s no major difference between your regular fridge and a mini fridge for skincare. It is, however, a fun, stylish and more sanitary way to separate food from topical products—and the pros are into it. LA-based celeb aesthetician Celeste Rodrigues notes that the trend is relatively new, as she only started using them three years ago. “We use a skincare fridge in each treatment room, and it’s used during almost every treatment,” she says. Cynthia Franco, a well-known celeb skin pro, and Jenna Owens, founder of CBD skincare line Fitish, are also all about the mini skincare fridge trend. Both women stock products in their skin fridges both at work and at home.
Mini Skincare Fridge Benefits
“Nothing specific needs to be refrigerated, as it’s a preference. However, your products from organic, natural, and clean brands will benefit from a longer shelf life,” Cynthia clarifies. “Certain raw ingredients in skincare products might need it, but they should have instructions for you to refrigerate it,” adds Nina Zilka, Co-founder and CEO of Alder New York. But in terms of general benefits, “some refrigerated products can help restrict blood vessels, which increases calming, anti-inflammatory effects and shrinks the look of pores,” explains Jenna.What to Put in a Skincare Fridge
Unanimously, these skin experts agree that these are the most popular products to keep cool:- vitamin C
- face mists
- serums
- toners
- eye creams
Refrigerating Skincare Tools
Formulated skincare products aside, face tools are perfect addition to your mini skincare fridge. These skin gurus agree that refrigerated tools help to depuff and calm inflammation in the skin. “We use our under-eye cooling wands fresh out of the fridge to end every treatment. Everyone loves the cooling sensation,” says Celeste. “I personally refrigerate my black obsidian gua sha tool and facial roller. Doing so leaves the stones cool and soothing when you massage them on your skin,” explains Nina.What not to Put in a Skincare Fridge
As for products you shouldn’t chill? Oils, lotions, and clay-based beauty products. “You don’t want to refrigerate oils, as they can change to solid form,” cautions Cynthia. Similarly, avoid refrigerating heavier creams, “as the cold can change the composition.” Next, Jenna adds, “anything clay, such as face masks, don’t do well [when cooled] because it causes separation and oxidation.”
The Bottom Line
To reiterate, mini skincare fridges certainly aren’t necessary. Still, they’re more of a wishlist staple for skincare fanatics. “We spend so much money on skincare, and there’s a huge self-care aspect because it feels like you’re taking good care of something that takes good care of you,” summarizes Jenna. One final benefit is that the best skincare fridges aren’t too pricey. After all, if your products last longer and you notice the benefits in your complexion, it can become one of your most worthy beauty purchases yet.
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]]>The post An Ergonomist Shares 9 Work-from-Home Tips appeared first on HUM Nutrition Blog.
]]>First, what is ergonomics?
“Ergonomics is about fitting the workspace or area to the individual person for the purpose of comfort and alignment,” she explains. According to Audrey, there are some basic ergonomic adjustments you can make with everyday household items that will benefit everyone. “If you’re struggling with productivity and focus, these simple work-from-home tips will immediately reduce strain on your body and optimize your work performance.”9 Work-from-Home Tips from an Ergonomist
1. Create Lower Back Support
If you’re prone to hunch over your desk and you feel like your posture is shot, this ergonomic tip is for you. This towel trick corrects slouching/strain/discomfort on the lower back and aligns the spine while in a seated position. “It’s such a quick and easy fix that instantly helps most people,” says Audrey.What You Need
- Regular-sized bath towel
- Chair
How To
Roll up your bath towel and place it flush up against the back of your chair. Sit back into the chair and scoot up against the towel. “It’ll support your lumbar spine (lower back) and help the spine stay in a natural S-curve, which ultimately helps prevent injury (musculoskeletal disorders) and discomfort,” Audrey explains.2. Add a Footrest
If your feet don’t hit the ground when you’re sitting up straight in your chair, you’re in need of a fix. “When there’s space between the floor and your feet, you’re actually shifting your center of gravity and putting pressure on your hips,” she explains.What You Need
- Textbooks or board games
How To
“The standard dining room chair isn’t going to be conducive for everyone, especially those who are on the shorter side,” the ergonomist explains. So sit all the way back in your chair and measure how much room is between the floor and the soles of your feet. “Fill in the space with textbooks or boardgames. Stack as needed until your feet are supported and your knees are at a 90- to 100-degree angle.”
3. Reposition Your Monitor Height
When staring at a screen, our eyes typically fatigue by moving up and down, constantly scanning. The same idea goes for your neck. “Ideally, your eyes should be level with the top third of your screen. Additionally, your monitor should be at arms’ distance away,” advises Audrey.What You Need
- Books to place under monitor/laptop
How To
Once you figure out how high you want your monitor to sit, insert books under the area. If you’re using a laptop, it’s best to use an external mouse and keyboard. “These accessories allow you to place them closer to your body, within easy reaching distance to eliminate possible strain.”4. Try This Eye Fatigue Fix
Adjusting your monitor should help with reducing eye movement. But if you feel like your eyes could use a break, enter the 20-20-20 rule. “It’s a major rule of thumb for screen ergonomics. I like this because it provides immediate relief for tired eyes.”How To
The 20-20-20 rule goes like this: For every 20 minutes you’re looking at the screen, stare at something 20 feet away for at least 20 seconds. That’s it!5. Make a Lap Desk for the Couch
Let’s say you’re working on the couch. Laptops aren’t great in general, so if you have to use one, Audrey stresses the ergonomic importance of making a lap desk. “Having your laptop on your legs for an extended period of time puts unnecessary burden on your legs,” she mentions.What You Need
- Pillow
- Light box/hardback book to create a lap desk for keyboard and mouse
How To
Place the pillow on your lap and place a book or box evenly on top of that to create a makeshift desk. If you’re just working with a laptop, place that on the lap desk. “If you have an external screen external keyboard and mouse, put those on the makeshift lap desk and place your monitor in front of your eye line, as described in the third work-from-home tip.”
6. Take Stretch Breaks
Yes, we’re all guilty of sitting in one place too long. But by doing so, you start experiencing issues like stiffness and decreased circulation. To prevent it, take a five to 10 minute break every hour at minimum. “I love this tip because we all get caught up in work and it’s just a really good wellness practice to get in the habit of,” she explains.How To
When you’re ready for a stretch, get up from your desk area. “A good way to think about it is to make the opposite movement of what you’ve been doing,” Audrey advises. So if you’ve been seated and hunching forward for an hour, stand up and reach your hands above your head and do a backbend. “Listen to your body and do what feels good.”7. Find a Standing Station
So, you’ve done your stretches and still can’t bring yourself to sit any longer. Or maybe you miss your standing desk at work. “A standing position simply offers an active position different from sitting,” she explains.What You Need
- Kitchen counter or a dresser around the height of your elbows
- Books/boxes to raise monitor to appropriate eye level
How To
Depending on the height of your “desk,” use books/boxes to raise the monitor to an appropriate eye level. Next, the most important standing cue is taking a staggered stance, alternating foot positioning sporadically. “That’s because a fixed position is actually even more strenuous on your muscles than sitting,” the ergonomist divulges.
8. Organize Your Primary Reach Zone
Think of your primary reach zone as that is easily reached with a sweep of the forearm across your workspace. “We want to prevent and minimize having to reach for a mouse and whatever else. All of that causes strain on the body,” Audrey explains.How To
Glue your elbows to your sides and move your forearms open and closed; this is your primary reach zone. Place the items you use on a daily basis, like a mouse, keyboard, and phone within your half-circle reach zone. “Utilizing the primary reach zone not only minimizes the body’s need to reach, but also to twist and turn, which is strenuous on the body.”9. Familiarize Yourself With Biophilia
This final work-from-home tip is ergonomist-approved for design, mood, and productivity alike. Biophilic design is the concept of incorporating nature indoors with natural lighting, plants, etc. “This practice is actually being incorporated into major businesses, so it’s a hot tip right now,” notes Audrey. Why? “Having nature nearby reduces stress, increases productivity, and certain plants even purify the air,” she continues.What You Need
- Houseplants of your choice
How To
Aim to set up your plants near a window. (They should be perpendicular, as facing the window directly can cause eye fatigue.) “Especially while we’re cooped up, house plants and natural lighting feel like a very relevant choice right now,” says Audrey.
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DIY Beauty REcipes for Face
Coconut Oil Lip Scrub
Dry skin can be a consistent issue, which also includes your lips. In fact, A-list celeb makeup artist Molly R. Stern is such a big advocate of lip exfoliation that she even has her own recipe you can use while you’re holed up.Ingredients
- 1 tbsp coconut oil
- 1 tsp brown sugar
- Mint essential oil (optional)
Instructions
Mix coconut oil and brown sugar in a bowl. Put mixture in an ice cube tray or on a small piece of foil to freeze for a few hours. “To make the application easier, get an old mascara wand and wash it with dish soap and water to clean,” she elaborates. “After the scrub freezes, rub a chunk between your fingers to warm it, then use the wand in circular motions to massage the scrub in.” Do that for three to five minutes, then rinse.Cornmeal Face Exfoliator for Sensitive Skin
Ever wonder how celeb makeup artists like Suzie Kim achieve flawless application? It’s all in skin prep! Even though you may not be wearing tons of makeup in hibernation, a consistent exfoliating practice is never a bad idea. “I mix this up once a week to keep my face glowing. It also helps my skincare products absorb deeper into my skin in drier months,” she explains.Ingredients
- 1 tbsp finely milled organic cornmeal
- 1/2 tbsp organic honey
Instructions
Mix honey and cornmeal in a bowl. Wet your face and gently apply the mixture. “I usually start with my nose, then my chin and forehead, and finish lightly on my cheeks.” Wash off and continue with your normal skincare regimen.Lemon Aloe Vera Brightening Face Mask
If your skin is feeling dull in quarantine, look to the favorite DIY concoction of Darren Tieste, co-founder organic and vegan clean skincare line Mizz Bloom. “This super simple and effective mask brightens and hydrates. Just grab a lemon and some aloe vera, and off you go,” he adds.Ingredients
- 5 tbsp fresh aloe vera
- Whole lemon
Instructions
Squeeze the whole lemon into a bowl. Add the aloe vera and mix gently. Apply evenly to your face for five to 10 minutes, then wash off.Honey-Cacao Antioxidant Face Mask
Leave it to Beverly Hills glow queen behind Celeste Rodrigues Skincare to share an antioxidant-packed triple threat face mask. “Manuka honey is antibacterial and anti-inflammatory, and helps with redness and inflammation. Meanwhile, cocoa is an amazing antioxidant that’ll instantly brighten up your skin. Lastly, avocado is extremely hydrating,” explains Celeste.Ingredients
- 2 tbsp Manuka honey
- 2 tbsp avocado
- 1 tbsp cocoa powder
Instructions
Combine all ingredients in a bowl. Apply to freshly cleansed skin for 10 minutes. Wash off with warm water then moisturize.
DIY Beauty Recipes for Hair
Exfoliating Hair and Scalp Detox Oil
One of our top quarantine beauty goals is to grow out our hair and get it healthy. According to wellness expert Bianca Cheah-Chalmers (she’s honestly #hairgoals), incorporating this one step into your bathing routine will make all the difference. “This DIY beauty recipe is good for dry shampoo buildup. It’s also nice to use this for a couple of minutes of relaxation and de-stressing.”Ingredients
- Handful coarse sea salt or sugar crystals
- Few tbsp pumpkin oil (or sub another oil)
Instructions
Simply combine a handful of coarse sea salt or sugar crystals (Bianca prefers salt crystals), with pumpkin oil. Mix them together into a paste. “Just exfoliate your scalp once per week in the shower with it and, boom, you’re on your way to healthier hair,” she attests.Shiny Hair Vinegar Rinse
Shiny hair will never get old, especially when it’s something you can achieve with minimal effort and cost. Just ask Olivia Casanova, colorist at IGK salons Soho. “I love a vinegar rinse because it’s one of the best natural ways to balance your hair’s pH (meaning it can help with any damage). Not to mention, it also gives you great shine,” explains the pro.Ingredients
- 1 bottle of white or apple cider vinegar
Instructions
After shampooing and conditioning, quickly rinse your hair with about a cup of white or apple cider vinegar from the roots to the ends. Let it sit in for a couple of minutes, then rinse thoroughly and style as usual.Egg and Oil Hydrating Hair Mask
Have dry strands? Take this opportunity to make a homemade hydrating hair mask by hairstylist Sabrina Porsche. “Since I’m practicing social distancing, it’s a good time to take out the weave in my hair, let it breathe, and really take care of my locks by doing masks and deep conditioning treatments,” she shares.Ingredients
- 1 tbsp olive oil
- 1 tbsp sesame seed oil
- Whole avocado
- 1 egg
- 1 tbsp honey
- Coconut oil (optional)
Instructions
In a blender, add all ingredients and puree until smooth. Add liberally to wet or dry hair. Leave on for 15 minutes to an hour, then wash it out and style as usual.Dead End Hair Repair Mayonnaise Mask
Ricardo Rojas, celeb hairstylist and founder of Ricardo Rojas Hair Care, is no stranger to red carpet beauty secrets. Here’s an easy hack for you: mayonnaise. “This deep conditioning mask is great for nourishing your hair and great for avoiding split ends, as mayo is loaded with amino acids, vitamins, and more,” he mentions.Ingredients
- 1 cup mayonnaise
Instructions
Apply to damp hair, starting at the roots and applying in a downward motion to your ends. Once fully coated, grab your shower cap and chill for 15 to 20 minutes. Rinse thoroughly and finish with shampoo. “Follow with a light conditioner for even better results,” Ricardo adds.
DIY Beauty Recipes for Body
Face Haus Honey Yogurt Hand Mask
If your hands are still raw from all the sanitizing, here’s a hand mask option from Dylan Mustapich, the lead esthetician at Face Haus NYC. “It uses antioxidant-rich oats to help fight free radicals, hydrating honey to soothe, and naturally probiotic Greek yogurt to balance the skin’s microbiome while also gently exfoliating with lactic acid,” she explains.Ingredients
- 2 tbsp oats
- 1 tbsp honey
- 1-2 tbsp Greek yogurt
Instructions
Refine the oats in a food processor or blender before adding to the rest of the mixture. Mix all ingredients in a small bowl. Apply to hands for 10 to 20 minutes, then rinse.Restorative Oatmeal-Coffee Body Scrub
Take advantage of this extra time at home by whipping up a nutrient-filled body scrub—courtesy of Miami-based spray tanner Kristyn Pradas of Pradas Glow—to combat any vestiges of dry winter skin. “The oatmeal will calm and soothe the skin, the coffee will exfoliate and tighten your skin with caffeine, and the salt/sugar will remove dead skin cells. Finally, the oil will plump and restore moisture while its antioxidants will protect your skin from free radical damage,” she explains.Ingredients
- 2 tbsp ground coffee
- 2 tbsp salt or sugar
- 1/2 cup cooked oatmeal
- 2 tbsp olive oil or coconut oil
Instructions
Cook oatmeal in water until it’s very soft. In a blender add oatmeal, coffee grinds, ground salt or sugar, and olive oil or coconut oil (or both oils if you want a super boost of vitamins and antioxidants). Apply product in the shower in circular motions, with your hand or a washcloth. Let it sit for at least 60 seconds so your body absorbs all the nutrients. Rinse with lukewarm water then pat your skin dry.Pre-Manicure Hands-Only Sugar Scrub
Transform your mani-pedi into a full spa experience by referring to this at-home sugar scrub from LA manicurist Brittney Boyce, who works with ORLY. “Not only will this DIY recipe help with dry hands, but it’s easy and will make your skin feel like you just indulged at a spa,” she explains.Ingredients
- 1 cup sugar
- Coconut oil
- Lemon juice
- Any essential oil for scent
Instructions
Mix all ingredients in a bowl until you get your desired viscosity. Gently massage scrub onto hands or feet and wash off with water, then proceed with your manicure as usual.Overnight Coconut Oil Hand Treatment
Natalie Minerva of Nail Swag in Downtown LA is big on moisturizing, especially right now. “Hand washing and using sanitizer dries our hands out very quickly, and can result in painful, flaky, dry skin. Here’s a quick and easy way to mitigate that overnight,” she shares.Ingredients
- Olive or coconut oil
- Gloves
Instructions
Apply a generous amount of oil to your hands. Cover the whole surface of your hands, including your wrists. Put on gloves and go to bed. “The key to this treatment is to lock in moisture over an extended period of time, hence why we do this overnight,” she continues. By the next morning, your hands will feel drastically better.
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]]>The post 6 Pockets of Wisdom from Relationship Expert Mark Groves appeared first on HUM Nutrition Blog.
]]>6 Insights on Healthy Relationships from Mark Groves
Here, Mark Groves highlights key points about relationships, which explore intricacies concerning your past, present, and future.1. Quality Relationships Are Directly Related to Long Life
Relationships are hard work. And if you’re thinking, Screw it, I’m just gonna do me, that’s cool, too. However, know that relationships are actually a huge indicator of happiness and longevity. According to the Harvard Men’s Study (the longest running study on happiness and well-being), the greatest predictor of your health at 80 is the quality of your relationships at 50: “not your cholesterol, not your blood pressure, not your diet, not your socioeconomic status,” Mark shared. These relationship findings are mirrored in research on corporate cultures. “One of the top defining characteristics of a healthy corporate culture is the psychological safety to be one self,” he elaborated. So, if you ask us, it’s not a bad idea to nurture your relationships from the get-go.
2. Your Needs Matter As Much As Your Partner’s
“The ultimate goal in relationships is to create safety and security to be yourself,” Mark reiterated. In my opinion, this part is the one many people fail to achieve. “A defining characteristic of a secure connection is this: My partner’s needs matter as much as my own—not more than my own, not less than my own, but as much as my own,” explained the relationship expert. But if you’re spending too much time tending to your partner’s needs, you’re likely off balance from your own. “Most people will self-abandon to save relationships; we’re evolutionary programed to do so,” he warned. You learned this as a child and, if you’re not aware, you’ll repeat this toxic pattern in your own relationships as an adult.3. Understand How Your Childhood Plays a Role
According to a study from the Gottman Institute (the leading researchers on marriage and family), there are four things they see that result in divorce:- criticism
- contempt
- defensiveness
- stonewalling
4. When You Love Yourself, You Heal Toxic Patterns
Mark threw out a specific scenario: Have you ever been in a fight with your partner about something as innocent as leaving the toilet seat up? The level of offense is maybe a two, but the reaction can quickly dial up to a 10. “That’s because in conflict, we tend to default back to when we first experienced that feeling. We go back to the age at which we first felt rejected,” he explains. Essentially, we’re waiting for our parents to choose us, to love us, to stay for us. “This is why we tend to get into relationships with people who hurt us in similar ways that our parents did,” Mark explained. If we want to heal, it’s our responsibility to practice self-love so we don’t project these wounds onto our partners.5. Take Accountability for Your Words and Energy
It may sound trite, but according to another study from the Gottman Institute, a positive attitude could be the difference between a lasting union and a split. In this study, couples that had over five positive interactions for every negative one had more successful relationships overall. Essentially, the more positive the interactions and conversations were, the better the relationship was. According to the study, anything below this five-to-one ratio predicts divorce. “It just shows you the impact of our words,” Mark emphasized. That said, he cautions against the opposite scenario. “There is, of course, an end where everything is too positive and you’re not grounded,” he warned. “It’s really about how you show up when you’re hurting. Do you show grace? Do you act kindly?”
6. You Always Have the Power to Make a Different Choice
The topic of relationships is complex, and these insights by Mark Groves are just an intro into understanding healthy ones. Yet still, it’s a subject many of us are making an effort to learn more about. Sure, everyone has issues. But as adults, it’s our job to be cognizant of those obstacles and to work at healing them head on. If we aren’t and we don’t, we’ll carry our pains into new relationships that can carry over to succeeding generations. As Mark put it, “In all the moments in which you experience pain and triggers, you have wisdom that invites you to reevaluate. In everything you’re reacting to, there’s a different response that’s waiting for you.” In sum, it all comes down to how real you’re willing to get with yourself. To learn more about Mark Groves and benefit from his expert relationship advice, you can follow him on Instagram @createthelove or view his TEDx Talk.
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]]>The post Debunking Wellness BS with Dr. Jordan Metzl appeared first on HUM Nutrition Blog.
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At a recent wellness retreat, Dr. Metzl addressed this phenomenon of mass misinformation. “The closer the worlds of medicine and fitness can come together, the better for everybody,” shared the NYC doctor. Here are his key insights into how we can live healthier lives—minus the BS.
Wellness is a $4.2 Trillion Industry
According to the Global Wellness Institute’s annual report, $4.2 trillion was spent in the wellness (read: not medicine) industry in 2017. We can only imagine that the number has grown exponentially in the past two years. “To put that sum in perspective, the US government is spending about $3 trillion each year on healthcare and a humble $59 billion on education” Dr. Metzl noted. That’s not to say you shouldn’t spend on wellness, of course—just that it’s important to recognize that with increased interest also comes an influx of opportunists. For that reason, it’s important to do your own research and spend your hard-earned dollars with experts and businesses that provide credible goods and services.
Your Lifestyle is More Important Than Your Genes
“Part of the big health problem is that we treat diseases like diabetes, heart attacks, and arthritis after they happen,” the doctor emphasized. According to recent CDC reports, more than a quarter of the population suffer from obesity and diabetes. However, both are preventable. “About 20 percent of your health is your genetic makeup,” Dr. Metzl says. “Another 20 percent is interacting with people like me,” aka seeing a physician. The remaining 60 percent is our lifestyle, meaning lifestyle habits account for more than genes and medical consults combined. Unfortunately, many medical practitioners aren’t well-versed in prescribing lifestyle changes. “We don’t teach doctors how to prescribe nutrition, or how to think about sleep, mood, stress, or fitness—but we should,” Dr. Metzl advised.
Researchers are Looking Closely at Daily Routines
While we’re starting to understand the simple concepts that actually contribute to our well-being, we still have a lot to learn. But researchers are moving in the right direction. “Take Lake Nona as a prime example,” Dr. Metzl shares. At Lake Nona, the residents live at a slightly discounted rate so they can be studied by the University of Florida. Researchers take note of their movements, what they eat, and even everybody they socialize with. Although it sounds a bit like The Truman Show, it’s a fascinating new approach to lifestyle science. “All the studies we have are retrospective, while this one will be the first prospective, meaning looking ahead,” Dr. Metzl explained.
The Recipe for Wellness is Actually Pretty Simple
Dr. Metzl recommends abiding by the four pillars of wellness: body, mind, nutrition, and also community. “Community is one of the most unsung areas of wellness,” he shared. But how did it officially make the cut?
These four pillars are borrowed from the blue zones, areas in which people routinely live past the age of 100. Ranging from Japan to Greece to Costa Rica, it’s not that these distant communities abide by the same stringent set of rules, but rather embody a similar broad and balanced approach to health. “They don’t have a specific diet type,” Dr. Metzl explains. “They eat a little bit of everything. They don’t do SoulCycle. [But] they’re moderately active and they’re part of a community,” Dr. Metzl explained. Research further backs up the importance of community to our health. Healthy relationships can actually help us cope with stress and are even associated with improved endocrine and cardiovascular health.
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]]>You’re Physically and Mentally Exhausted
You know what they say: Don’t compare yourself to anyone but the old you. Well, think about how you felt when you first entered into this particular work arena. Since then, have you been suffering from burnout? If you notice yourself feeling lethargic, less excited to get out bed in the morning, with a foggy memory and having a tough time staying present, it’s time to start listening to your body.You’ve Stopped Doing Other Things You Love
The waning inspiration to jump out of bed and get to work will likely transfer to other areas of life. For me, it was working out and maintaining a generally healthy lifestyle. For most of my life, I was relatively active and energetic. But by day’s end, I was so exhausted from work stress (endless meetings, forced politically correct interactions, etc.) that all I wanted to do was get home to be alone and decompress.You’ve Replaced Healthy Habits With Not-So-Healthy Habits
At the time of this transition, I worked in Hollywood. Every night was followed by an even better event, dinner, or party not to be missed. While it wasn’t a requirement of my job, it was a perk. But looking back, these perks simply distracted me from my goals. I attended these events to make being unsatisfied on the career front worth it. That’s what happens when you’re not getting what you want in your career or life: You lose focus and seek distractions. Spoiler alert: This isn’t the right way to get ahead.Your Goals Have Changed
When I first started out, I was laser-focused on making it in Hollywood, working 10-hour days for pennies. All that hard work paid off. But when I got to where I was going, growth stopped along with my motivation. I was also getting older, and the fast-paced lifestyle that brought me success was getting hard to keep up with. No one was more shocked than I was to realize that the bigger picture just wasn’t adding up anymore.
What To Do Next
If you’re not feeling like yourself day in and day out, you’re right to think you might need to make a change. Here are actionable steps to take before making big career shifts:Do Your Due Diligence
You can’t, in good conscience, walk away from something you value unless you’ve explored all possible options. It’s also not a good idea to act impulsively when you’re feeling emotional. Before making any life-changing decisions, take an inventory of what you really want for yourself at present. Evaluate if your current position is getting you closer to it.Network & explore Alternative opportunities
Leaving was something that had been on my mind for at least a year, but there was one thing I had to do before I pulled the trigger. My main issue was that there wasn’t any growth within my department. I was feeling stagnant and wanted a new career challenge that would lend itself to the stability I was craving. I set meetings with all the right people to explore alternative opportunities within the company. There wasn’t anything that aligned, but I owed it to myself to check out the possibilities before calling it quits.Enact a mature Exit Strategy
So you’ve confidently decided you’ve reached the end of this road. Congrats! You’ve thought it through, and while it can be scary not to know what’s next, it’s more freeing than anything. You’ve talked out your options, and you’re leaving the right way. It’s not like you’re fleeing in a blaze of glory; it’s just time. You’ll sleep better at night knowing you went about it the right way. Trust: Small details like properly giving your two weeks’ notice and remaining on good terms with old co-workers is the mature move to make. Besides, you have your whole life ahead of you—and now it’s on your terms. At the end of the day, you won’t be starting from scratch, but rather from experience.
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]]>Long-term effects of alcohol on your Body
I don’t have to tell you that excessive drinking can lead to mood swings, a bad night’s sleep, poor life choices (I swear that selfie I sent my ex looked way cuter yesterday, half a bottle in) and other less-than-desirable circumstances. (For the record, the US Department of Health and Human Services defines excessive drinking as four-plus drinks for women and five-plus for men consumed in one occasion.) But if you plan to keep up the habit for the foreseeable future, there are a few things you should know for the long run.
Brain Health & Memory
According to findings in the British Medical Journal, those who reported higher levels of drinking often had a shrunken hippocampus, which is associated with long-term memory. Essentially, excessive drinking isn’t just influencing you to make impulsive, less-than-stellar life choices. It’s actually making you dumber. Hard pass, thank you very much.
Mood & Depression
We all know that a drink here and there can quell nerves. Let’s be real: Anyone who’s ever whipped up a pre-date cocktail knows what I mean. But according to a Mental Health Foundation study, consuming alcohol numbs our emotions. It also depresses the central nervous system, leading to mood fluctuations. That’s all good intel, but what does that mean, say, 10 years from now? The same study reports that repetitive alcohol consumption will actually change your brain chemistry for the worse. Simply put, alcohol decreases serotonin levels, which in turn makes you feel depressed over time.
Nutrition & immune health
Have you ever been hours deep into a weekend brunch-turned-happy hour, and suddenly noticed you’ve barely eaten all day? Multiply this behavior times a week/month/year, and chances are your overall nutrition isn’t great. It’s no surprise that such malnutrition can lead to a weakened immune system, making it harder to fight off infections. Even worse? According to a study from the National Institute on Alcohol Abuse and Alcoholism, it could increase your risk of developing certain cancers.
Beauty & aging
Alcohol-related malnourishment can negatively transition to the beauty department. For instance, New York nutritionist Jairo Rodriguez shared with Vogue, “Alcohol is actually one of the worst, most aggressive compounds to destroy your skin.” Trust: If you’re drinking heavily, nutritional deficiencies can quickly materialize as dark circles, premature wrinkles, acne, hair loss, and other not-so-glam complications.
Alcohol & Liver Health
As if a dull memory, slipping beauty standards, and an increased risk of cancer aren’t enough to encourage you to curb your habit, think of your liver. We know that drinking is hard on this crucial organ, but how so? To dive a little deeper, I consulted the American Liver Foundation to understand three types of liver disease to which drinkers are susceptible.
First, true to its name, fatty liver is basically just a buildup of fatty cells in the liver. It’s pretty common and there usually aren’t any symptoms. More serious is alcoholic hepatitis, which is only reversible sometimes. Symptoms flare up if you binge drink. It also gets worse over time, and could actually be deadly. Finally, the most catastrophic form of liver disease is alcohol-related cirrhosis, which usually occurs after hitting the bottle for 10+ years. Here, non-living scar tissue replaces normal liver tissue, which eventually overwhelms the majority of the organ. It’s often life-threatening and very likely to be irreversible.
FAQs
1. How does alcohol affect the liver?
Alcohol can cause liver inflammation and damage over time, leading to conditions like fatty liver disease, hepatitis, or cirrhosis. The liver works to detoxify alcohol, but excessive consumption overwhelms its ability to function properly.
2. Does alcohol affect sleep quality?
While alcohol may make you feel drowsy, it disrupts the REM sleep cycle, leading to poor-quality rest. This can leave you feeling fatigued and less focused the next day.
3. Can drinking alcohol increase my risk of cancer?
Yes, alcohol is linked to an increased risk of several cancers, including breast, liver, mouth, and throat cancers. It damages cells and impairs the body’s ability to absorb key nutrients that protect against cancer.
4. How does alcohol impact mental health?
Alcohol can worsen anxiety, depression, and mood disorders. Over time, it may alter brain chemistry, increasing the risk of dependency and long-term mental health challenges.
5. Does alcohol affect digestion and gut health?
Alcohol irritates the stomach lining, which can lead to gastritis and disrupt gut microbiota. This imbalance can cause digestive issues and weaken the immune system over time.
Final thoughts
So what can you do to avoid the scary long-term effects of alcohol? The easiest solution is to drink less. Don’t consume more than four drinks in one sitting, and limit imbibing to once or twice weekly. You should also drink water in between each adult beverage. Next, don’t drink when you’re feeling low. Instead, go for a run or do something active. If you feel like your energy levels are depleted or your nutrition needs a boost, there are tons of great vitamins and supplements you can add to your routine. In fact, HUM’s Wing Man is a perfect pick to keep your liver in tip-top shape. I’m not saying don’t live your life—just think before you drink.
So, that leads me to my next pressing question: What do responsible 30-year-olds even do for fun?
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