Every hormone we have works to provide a specific function in our body, from energy to stress levels. Cortisol is one of these hormones, playing a key role in how our body responds to stress, and too much of it can trigger various health issues—including changes in your facial appearance. This change, known as “cortisol face,” is characterized as a puffy, rounded face. In this article, we’ll explore what cortisol is, how it affects the body, and the proactive steps to manage cortisol face.

What is Cortisol and How Does It Work?

Cortisol is a hormone produced by the adrenal glands that impacts multiple bodily functions, including blood pressure, metabolism, and immune response. The pituitary gland, located in the brain, regulates how much cortisol the adrenal glands release. Its primary purpose is to help the body manage stress, but it also plays a role in maintaining overall health.

Blood Sugar

Cortisol regulates blood sugar levels by breaking down fats and limiting the uptake of glucose in muscles and fat tissues, helping to maintain energy during stressful situations.

Stress Response

Cortisol, known as the “stress hormone,” is released when the body experiences stress. It prepares the body for “fight-or-flight” mode by increasing energy levels, narrowing the blood vessels, and slowing down digestion.

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Inflammation

Cortisol helps prevent inflammation by suppressing substances that trigger inflammatory responses, which is why corticosteroids are often prescribed for inflammatory conditions. However, levels that are too high or too low can also promote cortisol.

Metabolism

In summary, cortisol helps your body stay energized by managing how and when it uses glucose, fat, and protein for fuel. However, too much cortisol over time can lead to issues like weight gain or insulin resistance.

Blood Pressure

Cortisol helps maintain blood pressure by regulating how blood vessels respond to hormones and keeping blood flowing properly. However, like with metabolism, too much cortisol can have negative effects, causing long-term high blood pressure.

Sleep and Energy Levels

Cortisol levels are highest in the morning (to wake you up) and lowest at night (to help you wind down). This circadian rhythm can help regulate sleep, mood, and energy.

Symptoms of High Cortisol Levels

When cortisol levels remain elevated, the body can experience several negative symptoms, including:

• Weight gain, especially in the midsection (“cortisol belly”)
• Acne
• Thinning skin
• Muscle weakness
• Slow healing
• Severe fatigue and irritability

What is Cortisol Face (AKA “Moon Face”)?

Cortisol face, or “moon face,” refers to facial puffiness or bloating caused by prolonged high cortisol levels. Fat or fluid accumulation gives the face a rounded appearance.

Common Causes of Cortisol Face

• Autoimmune diseases (e.g., lupus, Addison’s disease)
• Blood disorders (e.g., anemia)
• Certain cancers (e.g., lymphoma, blood cancer)
• Inflammatory diseases (e.g., asthma, arthritis)
• Long-term corticosteroid use (which can impair adrenal function and increase cortisol levels)
• Cushing’s syndrome (a condition where the body produces excessive cortisol, leading to weight gain, swelling, and facial rounding)

6 Factors That Impact Your Cortisol

While these more serious health conditions can often cause high cortisol levels, they can also be influenced by everyday factors.

1. Diet

High-sugar foods and saturated fats can raise cortisol levels. In contrast, a balanced diet of fruits, vegetables, and whole grains can support healthy cortisol levels. Reducing caffeine, especially in the evening, can also help regulate cortisol and improve sleep.

2. Sleep

Poor sleep increases cortisol levels, putting additional stress on the body. A consistent sleep routine promotes recovery and keeps cortisol levels in check.

3. Stress

Emotional and physical stress can elevate cortisol levels. Long-term stress can harm the body, so managing stress is critical for overall well-being.

4. Exercise

Regular exercise can help reduce and maintain healthy cortisol levels and promote better sleep and mental health. However, over-exercising can put a lot of stress on the body, so moderation is key.

5. Medications

Medications like hydrocortisone, prednisone, and birth control pills can alter cortisol levels. If you’re concerned about raised cortisol levels due to a medication, discuss the issue with your healthcare provider.

6. Environment

Living in dry environments can increase cortisol production. Similarly, extreme temperatures affect cortisol levels, with comfortable environments promoting lower cortisol production.

How to Manage and Treat Cortisol Face

If you are experiencing cortisol face (and any other symptoms it may carry), there are ways to lower your levels and decrease the bloating in your face: 

• Reduce Salt Intake: Too much salt can cause water retention, contributing to facial bloating. Limit your sodium intake to 2300 milligrams per day or less, per the FDA.
• Increase Water Intake: Staying hydrated helps flush out any excess sodium you may be carrying and can help reduce swelling.
• Get Good Quality Sleep: A solid night’s sleep gives the body time to recover and regulates cortisol levels. Work towards getting at least seven or eight hours of sleep each night.
• Reduce Stress: Activities like yoga, meditation, or reading before bed can help you wind down and manage stress levels.
• Eat a Healthy, Balanced Diet: Whole foods support overall health and regulate hormone levels. It also provides many nutrients that can fight off toxins that may influence high cortisone levels.
• Take HUMs Über Energy: Über Energy helps boost energy throughout the day through adrenal support. It also helps support high levels of stress when it does occur, naturally lowering cortisol levels.
• Try Lymphatic Massage: A lymphatic drainage massage can reduce fluid buildup and promote better circulation. These massages are easy to do at home and on yourself.
• Practice Deep Breathing: Deep breathing exercises help reduce stress and lower cortisol.

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The Takeaway

Cortisol is essential for stress management and overall health, but when levels remain elevated, it can lead to issues like cortisol face. Its causes stem from underlying health problems or prolonged corticosteroid use to lifestyle factors such as diet, sleep, and stress. Managing cortisol face involves taking long-term steps to heal your body from the inside out. However, with a few lifestyle adjustments, you can help control cortisol levels and reduce the appearance of cortisol face.

The post Cortisol Face: What You Need to KNow appeared first on HUM Nutrition Blog.

Maintaining stable blood sugar levels is crucial not only for our physical health but also for our mental and emotional stability. Fluctuations in blood sugar levels can significantly affect mood, leading to feelings of irritability, anxiety, fatigue, and even depression. Anyone can experience instability in their glucose levels (leading to negative effects), but they have ways to manage these levels along with their mood.

We discuss what causes disruptions in glucose levels, how to handle them and how BEST OF BERBERINE may be a great supplement for you to take in addition to foods that reduce stress.

What Can Disrupt the Flow of Balanced Glucose Levels?

Several factors can disrupt the delicate balance of glucose levels in the body, leading to mood fluctuations. One significant factor is stress. Michelle Rodgers, RD, LD, Dietitian Nutritionist and founder of EatRight24/7, states, “Stress increases cortisol, which can cause blood sugar levels to rise. Chronic stress can then lead to insulin resistance and higher blood sugar levels over time,” increasing the risk of developing type 2 diabetes.

Inconsistent eating patterns, skipping meals, and consuming excessive sugary or refined carbohydrates can also result in erratic blood sugar levels. These rapid spikes and drops in glucose can leave individuals feeling moody, fatigued, and mentally foggy.

Hypoglycemia vs. Hyperglycemia: Understanding the Difference

Hypoglycemia and hyperglycemia represent opposite ends of the spectrum when it comes to blood sugar levels, each presenting distinct symptoms and consequences.

Hypoglycemia occurs when blood sugar levels drop below normal levels, typically below 70 milligrams per deciliter (mg/dL). Symptoms of hypoglycemia include:

• Shakiness
• Fatigue
• Anxiety
• Sweating
• Confusion
• Irritability
• Rapid heartbeat
• Nervousness

Hypoglycemia can be caused by not eating enough carbohydrates, fasting, and specific diets such as Keto. Too much exercise without replenishing your body with the required nutrients can also drop glucose levels, causing weakness, shaking, and fatigue. It’s crucial to address hypoglycemia right away. Leaving it untreated can lead to seizures, loss of consciousness, and even coma in severe cases.

Hyperglycemia, on the other hand, occurs when blood sugar levels are consistently elevated, often exceeding 180 mg/dL. Symptoms of hyperglycemia include:

• Increased thirst
• Frequent urination
• Fatigue
• Blurred vision
• Weight loss
• Dry Mouth

Hyperglycemia occurs when your body isn’t getting enough insulin (or is unresponsive to it), resulting in insulin resistance. Lifestyle choices like consuming too many carbohydrates, lack of physical activity, and stress can all trigger hyperglycemia. Other factors that we don’t necessarily have control over, such as certain health conditions and medications, can also cause high glucose levels. Over time, untreated hyperglycemia can lead to complications such as nerve damage, eye problems, cardiovascular disease, and kidney damage.

How to Manage Glucose Levels With Foods That Reduce Stress

Effectively managing glucose levels is essential for maintaining a healthy physical and emotional well-being. Here are some strategies for managing blood sugar levels:

• Regular Monitoring: If you’re experiencing occasional episodes of hypo- and/or hyperglycemia, consider purchasing a glucose monitor. This can help you measure your blood sugar levels and write down any patterns in the frequencies of episodes and moods you’re experiencing. (Occasional episodes are normal and can easily be treated or return to normal on their own, but if they become more frequent, you should consult a physician.)
• Balanced Diet: Rodgers recommends having “a palm of clean, lean protein, a thumb of healthy fat along with a fist of [complex] carbohydrates at each meal.” She adds, “Always make sure to eat the carbohydrate last during the meal. You will get a better blood sugar response. Also, make sure to eat consistent meals throughout the day to maintain a steady energy level.” In addition to focusing on what foods to eat, remember to avoid sugary snacks and refined carbohydrates, as these foods can cause rapid spikes in blood sugar levels. 
• Regular Exercise: Engaging in regular physical activity can help increase insulin sensitivity to provide energy during (and after) your workout, which helps regulate your blood sugar levels. If you take insulin, make sure to adjust levels before your workouts, as it can potentially cause hyperglycemia with exercise.
• Stress Management: Practice stress-reduction techniques such as meditation, deep breathing exercises, or yoga to help lower cortisol levels and promote emotional well-being.
• Supplement with Berberine: “Berberine has gained attention because of its potential health benefits on metabolic health and blood sugar regulation,” Rodgers says. HUM’s Best of Berberine is a highly versatile supplement that helps manage blood sugar levels. The natural compound has been shown to increase insulin sensitivity and reduce insulin resistance, lowering glucose levels. It can also aid in weight management and support a healthy gut with good bacteria.

Using Nutrition to Balance Your Blood Sugar With Foods that Reduce Stress

Nutrition plays a vital role in balancing blood sugar levels and promoting mood stability. “60 to 70% of your immune system is in and around your gut, which is responsible for making many neurotransmitters like serotonin, GABA, dopamine, glutamate, and acetylcholine”, Rodgers explains. “Your gut is considered your “second brain,” and if your gut is inflamed, so is your brain. It is key to keep your gut healthy to help regulate mood and behavior.”

Incorporating the following dietary recommendations will lower blood sugar levels, decrease stress, and regulate mood:

• Focus on Whole Foods: Choose whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential nutrients and take longer to digest, resulting in more stable blood sugar levels. Examples include green vegetables, seafood, chickpeas, and whole-grain bread.
• Limit Added Sugars: Avoid foods and beverages high in added sugars, such as sodas, juice, sweets, and processed snacks. These sugary treats can cause rapid spikes followed by a crash in glucose levels, leading to mood swings and energy fluctuations.
• Include Fiber-Rich Foods: Fiber slows down the absorption of glucose in the bloodstream, helping support healthy, stable levels. Incorporate fiber-rich foods such as beans, lentils, oats, and fibrous vegetables into your meals and snacks.
• Healthy Snacking: Choose nutrient-dense snacks that combine protein, fiber, and healthy fats to help stabilize glucose levels between meals. Some examples include Greek yogurt with berries, apple slices with almond butter, or raw vegetables with hummus.
• Moderate Carbohydrate Intake: While carbohydrates are an essential source of energy, it’s important to consume them in moderation and focus on complex carbohydrates, which are digested more slowly. Examples include whole grain bread, quinoa, brown rice, and starchy vegetables like sweet potatoes and squash.

The Glucose Index (GI) chart is optimal for determining which foods are least (and most affected) by our glucose levels. If the GI number is low, the food is digested and absorbed at a slower rate, meaning the glucose is slowly released over a longer period. If the number is high, the food is digested and absorbed quicker, causing a rapid increase in glucose levels. The following ranges determine how quickly a food causes our blood sugar levels to rise, with low GI foods being the best for stabilizing healthy levels:

• Low GI: 1 to 55
• Medium GI: 56 to 69
• High GI: 70 and higher

The Takeaway…

Regardless of dietary habits, your body needs a certain amount of glucose to provide energy. Without it, your body (including your brain) cannot function properly, and because the brain controls mood, unbalanced glucose levels result in negative moods. Overall, maintaining balanced blood sugar levels is crucial for promoting optimal mood and emotional well-being in the long term. By understanding the factors that can disrupt glucose levels, recognizing the symptoms of hypoglycemia and hyperglycemia, and implementing effective strategies (like a balanced, nutritious diet), you can take proactive steps to regulate and maintain healthy glucose levels for a happier you.

The post Stressed? How Managing Your blood Sugar May Help You Get Happier appeared first on HUM Nutrition Blog.

It’s no secret that mindful eating and positive self-talk are two habits that can foster a healthier relationship with food and improve your overall health. Often these habits are not trendy to talk about on social media but they contribute massively to how we feel about ourselves.

Whether you want to heal your relationship with food and quit diets, or are looking for ways to improve your mental health, we’ve got you covered. Keep reading to discover the connection between how mindful eating and positive self-talk affect your gut health, weight management, and stress levels, and influence your mental health. Plus, we’ve included two fun holiday recipes to help you practice mindfulness in the kitchen!

WHAT IS MINDFUL EATING?

While mindful eating isn’t a new concept what does it really mean? Each person has their own definition and practices mindful eating a little differently. In a nutshell, mindful eating means paying attention to your emotional and physical senses while eating and drinking.

When we do this we are aware of how certain foods make us feel, our satiety signals, and satisfaction with our meals. This feedback prevents us from overeating, creates healthier eating habits, and helps us make better food choices. We also learn the connection between what we eat and how it impacts our energy and moods.

Practicing mindful eating is not about judgment but about acknowledging and accepting the feelings, thoughts, and bodily sensations we’re observing.

STRESS LESS AND EAT MINDFULLY FOR BETTER DIGESTION

Eating while we’re stressed can have negative consequences. “Stress eating can affect the balance of mindful eating and can lead to a spiral of problems of weight gain and negative body image”, says Amanda Sauceda, MS, RD, the founder of the Mindful Gut approach.

Experiencing elevated levels of stress that go unaddressed can negatively affect our digestive system. In more severe instances, it can result in a reduction of blood flow and oxygen supply to the stomach, potentially causing cramps, inflammation, or a disruption in the balance of gut bacteria. Additionally, it can amplify the symptoms of irritable bowel syndrome, inflammatory bowel disease, and peptic ulcers.

“Mindful eating is one of the best things you can do to improve your gut health,” adds Sauceda. “When you eat mindfully you can notice improved digestion and a more balanced microbiome.”

On the flip side, positive emotions such as joy and gratitude have a beneficial effect on the gut, fostering a well-functioning digestive system and overall well-being. To alleviate digestive issues like bloating, gas, and constipation, practice mindful eating at every meal. 

Try mindful eating while making this easy no-bake vegan cheesecake. Prepare to be amazed by this delightful pumpkin cheesecake featuring a secret ingredient – cauliflower! Despite its presence, you won’t detect it, but the cooked cauliflower contributes a velvety texture when mixed with the rest of the ingredients along with a healthy dose of fiber.

MASTERING MINDFUL EATING FOR EFFORTLESS WEIGHT MAINTENANCE With Self-Talk

Most diets never provide lasting results and are hard to stick with long-term. In a meta-analysis of 29 long-term weight loss studies, over 80% of individuals who lost weight regained it within 5 years.

Fortunately, mindful eating is one of the alternatives to dieting that can bring lasting results without future weight gain. Shifting your mindset from cutting back or cutting out certain food groups to eating healthier and choosing nourishing foods can optimize your energy and help you feel good about your body. This also encourages you to pay attention to your fullness cues to avoid overeating.

Mindful eating is also very effective for those of us who tend to stress eat or emotionally eat. Instead of eating because we’re hungry, we eat because we are looking for a distraction. It’s a self-soothing coping mechanism that doesn’t solve the root of our issues.

By tuning into our body’s hunger and fullness cues, we can foster a healthier relationship with food, potentially resulting in weight loss.

POSITIVELY TALK YOUR WAY TO WELLNESS

A healthy mindset and overall well-being starts with having a positive dialogue with yourself. Positive self-talk plays a pivotal role in shaping a healthy mindset around our body image and well-being by fostering self-acceptance and mindfulness. This creates a positive relationship with both food and yourself.

Blanca Garcia, RD nutritionist at Health Canal shares “When it comes to counteracting negative body images and bolstering a healthy mindset, it’s all about how we talk to ourselves. The mind is powerful, and how you talk to yourself, whether in a positive or negative tone, can make a difference.”

Positive self-talk builds self-compassion and self-acceptance by treating ourselves with kindness and understanding regardless of societal standards or perceived imperfections. Our positive mindset celebrates our body the way it is and actively counters negative narratives to reframe destructive thoughts related to body image.

“Talking about all the positive things you are doing to help you be healthy can shift how you feel,” says Garcia. It can also help us shift our focus from appearances to overall health and well-being and guide us toward more mindful eating practices.

USING POSITIVE SELF-TALK AS YOUR STRESS BUSTER

Whether we’re aware of it or not we all talk to ourselves. Self-talk influences our mental health and affects our relationships with others. This inner monologue is a combination of our beliefs, viewpoints, and biases. Whether it’s a positive and supportive voice or a negative one that undermines our confidence, this monologue influences how we feel and what we do.

A persistent daily negative thought stream can make us feel bad most of the time causing us to perceive life as more stressful than it is in reality. This creates unnecessary stress and anxiety making you less equipped to handle the challenges you face or only seeing the negatives in every situation.

In contrast, positive thinking doesn’t mean you falsely spin every situation into something positive. It just means you approach the situation from a more optimistic perspective. You think the best is going to happen instead of expecting the worst.

Positive thinking comes with many benefits such as increased life span, greater resistance to illness, better cardiovascular health, and improved coping skills during hardship and times of stress. It enables better coping skills for stressful situations reducing the harmful effects of stress on your body.

DAILY DELIGHTS: TIPS FOR MINDFUL EATING AND POSITIVE SELF-TALK

Now that we know why mindful eating and positive self-talk are important for our well-being let’s cover some practical tips on how to apply it to our lifestyle. Start with applying one tip consistently to avoid overwhelming yourself to build a daily habit. 

MINDFUL EATING TIPS

1. CHEW WITH INTENTION

Chewing is a fundamental aspect of mindful eating, as it contributes to the overall enjoyment and digestion of food. This simple act can bring awareness to your eating pace and encourage a slower, more mindful approach to chewing. “Chewing is the start of digestion and the one thing you can influence the most,” adds Sauceda. “When you chew your food well you’re making it easier for the rest of your gut to break that food down.”

2. DITCH DISTRACTIONS FOR MINDFUL INDULGENCE

Eliminating distractions during meals is a key aspect of mindful eating, allowing you to fully engage with the experience of eating. Remember, the goal of mindful eating is to bring awareness to your meals so you can savor the experience and make healthier food choices.

Start by creating a spot to enjoy your meals without the visual distractions of work, papers or electronics. Put away your devices during meal times so that you can be present to pay attention to the physical sensations and emotions that come up. 

3. HUNGRY OR HABIT? THE ULTIMATE CHECK-IN CHALLENGE

Asking yourself if you’re hungry before you eat is a crucial aspect of mindful eating. It helps you tune in to your body’s signals and make more intentional choices about when and what to eat.

An effective way to do this is to do a check-in before grabbing a meal or snack and rating your hunger. This simple checkpoint encourages self-awareness of hunger cues to help you gauge how hungry you are to make an informed decision about portion sizes.

The checkpoint also helps you differentiate between true hunger and emotional hunger triggers such as stress, boredom, or anxiety. If you’re eating for reasons other than hunger, explore alternative coping mechanisms.

Regularly checking in with your hunger levels allows you to develop a healthier relationship with food and make choices that support your overall well-being.

POSITIVE SELF-TALK STRATEGIES

1. DODGE NEGATIVE SELF-TALK PITFALLS

Recognizing and overcoming negative self-talk traps is essential for fostering a more positive and constructive inner conversation. Some negative self-talk traps include resorting to an all-or-nothing thinking where scenarios and situations are viewed in black-and-white terms. Instead, strive to find the middle ground and gray areas.

Another negative self-talk trap is setting yourself up for unrealistic or perfectionist standards. When you’re using the words ‘should’ or ‘must’ you are imposing unrealistic standards on yourself. Replace these expectations with more realistic and achievable goals with more flexible and compassionate language that acknowledges your efforts.

2. TRANSFORM MOMENTS WITH SELF CHECK-INS

Set reminders throughout the day to check in with your self-talk especially if you’re having a bad day. Pause and ask yourself if your language is becoming negative and if so, how can you turn it around?

If you’re struggling with this imagine having a dialogue with a good friend. What advice would a supportive, compassionate friend give to you in your situation? Use your coping skills to flip the script and to stop fixating on negative thinking patterns.

3. SURROUND YOURSELF WITH POSITIVE POWER

You are the average of the five people you spend the most time with. Surrounding yourself with people who make you feel good can help alter your outlook and attitude on life to a more positive one.

The influence and emotions of the people you surround yourself with can have a massive impact on your self-image. If your friends exhibit negativity, self-defeating attitudes, and excessive criticism, it may be worth exploring relationships with individuals who can inspire you to prioritize your well-being and embrace self-love.

A fun group activity to do while spending time with positive friends and practicing mindfulness is making this holiday healthy dark chocolate bark recipe. Taking only 20 minutes they are perfect for gifting and filled with good-for-you nutrients. 

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The Mindful Eating Takeaway

There are many ways that mindful eating and positive thinking influence your overall health and mental well-being – including but not limited to gut health, weight management, stress reduction, and a healthier mindset. The road to improving your overall health doesn’t happen overnight but you can work towards it by creating more awareness during meal times and making positive mindset shifts that are conducive to a healthier well-being. 

The post Mindful Eating: Your Recipe for Positive Vibes and Holistic Health 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.

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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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Cultivating Self-Love and Building Confidence

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.  

The post How To Survive a Breakup and Cultivate Self-Love appeared first on HUM Nutrition Blog.

You can feel the days getting a little bit shorter, the nights a little bit cooler and you know that summer’s lazy (and oh so lovely) days are numbered. You’ve rocked your wellness routine all season long. So now what? Fall is coming. What does that mean for all the work you’ve done? It means it’s time to start habit stacking!

Chances are you keep hearing about “habit stacking,” so let’s break down this phrase that’s floating around in wellness circles. 

First things first, what’s habit stacking? It’s taking one of your existing positive daily habits and adding a new behavior on top of it. So why do it? It’s an easy way to build a sustainable routine. And who doesn’t love a good routine–especially as the seasons change and priorities shift?!

Understanding Habit Stacking

To adopt the thing, you need to understand that thing. Habit stacking isn’t just something to do, but as we mentioned it’s a way to incorporate new habits into your daily routine and it works to actually strengthen your existing positive behaviors and in turn, making it easy for you to layer on new ones. A sometimes less mentioned aspect of habit stacking is that it’s a way of decluttering your neural pathways and making room for things that matter to you or in this case more impactful habits. The scientific term for this is synaptic pruning and we all do it in one way or another. 

Routine, Routine

The truth is the human brain loves routine. So the more routine we can introduce the more it can essentially become a part of our fabric. A simple example of this is brushing your teeth. Surely, you’ve been doing it since childhood so now, it’s a part of you and you don’t even have to think about doing it everyday. This is the same way habit stacking works. We create these routines and our brains can link related activities so doing what needs to be done next becomes simpler when we stack therefore we are subject to relying on willpower. 

There’s the example of brushing your teeth but there are other habits that you’re stacking and didn’t even realize. I find that I’ve adopted the habit of waking at 6am, dressing for the gym and taking my morning supplements as the Nespresso brews my morning coffee. It’s one of my favorite healthy habits because it’s sustainable and flows from one activity to the next. Another everyday habit stack is making the decision to set down your phone at a certain hour in the evening and committing to being present with the people you live with or reading a book. This is a wonderful wellness habit that also gives your brain and your eyes a break from screens, messaging and constant communication.  

Analyzing Summer Wellness Habits

This is the fun part–looking backward as a catalyst to help me move forward. Think about all of the habits you created this past summer. Now put them into buckets, one of them being wellness. Let’s peek into that bucket. Perhaps you committed to beach runs or you got serious about those pilates classes, religiously showing up for 6am class. Maybe you made it a point to eat lunch outside or replace your afternoon coffee break with an afternoon walk to recharge. Or maybe your habit was ordering the side salad over fries–every time or making fruit your new favorite dessert or taking your supplements at the same time everyday. Whatever seasonally-inspired change you made–however big or small–applaud yourself, maintain those new, positive behaviors and prepare to build upon them. If you step back and observe the macro of these changes, you’ll undoubtedly see the positive effect this had on both your physical and mental health. It’s really something to be proud of as you overcame obstacles to maintain those habits throughout the season, now you’ll face new obstacles as you build on these habits. But, personal growth, right?! 

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Preparing for the Fall Transition

It goes without saying that’ moving your routine from summer to fall is going to come with challenges. Especially if your wellness habits were built around good weather. But even if they weren’t, a change in weather can cause a lack of motivation. Rather than get discouraged by thoughts of how difficult it might be to continue your routine, start to think about ways to modify your routine that won’t throw you too far off course. Keep the habit, but just make a slight adjustment so in the cooler months, you can maintain that motivation. Remember, habit stacking is all about growth, so having to adapt is just another part of your growth, so embrace all the challenges that are coming your way–even when you don’t want to. 

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Habit Stacking for a Healthy Fall

The seasonal transition from summer to fall presents a timely opportunity to take on habit stacking. If you’re like me, you’ve adopted some summertime wellness habits that are worth maintaining like spending more time outdoors and in nature. Usually as the weather shifts, you might plan to spend more time indoors, but here’s a chance to keep your outdoor exposure at its peak. Don’t forgo morning hikes because the weather is a little chilly, either bundle up or move your trek to later in the day. Another summer habit that’s too good to give up? All the extra greens you treat yourself to when the weather is warm. While it may seem easy to dive into pumpkin spice season, keep your nutritional gains going. Update your salads to suit the season with pumpkin seeds, cubes of butternut squash, seasonal berries and herb-infused vinaigrettes. The goal isn’t to abandon the work you’ve done but just adjust it–slightly–to support the season’s change. 

Staying Motivated

And since we’re talking about how to keep the habit stacking going strong, we might as well address ways to stay motivated. I’m always a fan of the buddy system. Encourage a friend to habit stack with you and hold one another accountable with daily text message check-ins and pics. Another motivator? Progress pics. Create an album in your phone tracking how far you’ve come. If you ever start to feel like you can’t do it anymore, check in with yourself and see how far you’ve come. Looking back will help you continue to go forward. Because who wants to undo all of the good work? 

Embracing the Seasonal Change

Another thing to acknowledge is that habit stacking is very personal and it’s a chance for you to challenge yourself to embrace change. That means the seasonal change as well. As we all know fall comes with many opportunities to up our wellness game–trying nutritious new recipes with seasonal produce, making time for fall outdoor activities like fishing, more brisk outdoor walks or runs, apple picking, camping and more. Because habit stacking is personal, it’s a chance for you to practice some self-compassion and  let yourself embrace the adjustments of your habits with graces. 

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Conclusion

All in all, you did the work over the summer and you want to keep that wellness work and habit stacking going strong even as summer comes to a close. And you can.That may mean days where you have to make adjustments or days where you need a little push to keep yourself in check. All of that is absolutely fine.  Building healthy habits is an ongoing journey and some days will be easier than others and sometimes you’ll be honest with yourself and realize you have to adapt or refine your routine. Like we said, it’s all about growth right?! And this is growth. Your brain craves routine, but it doesn’t come without some work and its own challenges. But you’ve gotten this far so you’ll be able to handle the transition. We’re sure of it. We know how important your wellness is to you. With that, we want to invite you to take your habit stacking journey to the next level and keep it going from summer into fall–whatever that looks like.

The post Habit Stacking: Don’t Let Your Summer Wellness Go appeared first on HUM Nutrition Blog.

Taking time to nurture and nourish yourself is a foundational aspect of self-care. But when all of the extra frills, misconceptions, and abundance of noise take over, self-care can become overwhelming… and may even do more harm than good.

To prevent that from happening, you’ll want to take a smart, safe, and simplified approach to self-care that weeds out the excess (and nonsense) and puts the focus back on your individuality. Keep reading to discover how to do exactly that.

What Self-Care Is (and Isn’t)

Simply put, self-care entails making time and space for yourself to promote well-being. Above all, it should include what serves you on a personal basis. Self-care can be as simple as taking a few deep breaths when you’re overwhelmed or saying no to plans when you need some time alone. It can also include any aspect of a wellness routine as some of us may automatically envision it—like practicing yoga a few times a week, reading before bed, or preparing nourishing meals—plus “fancier” things like skincare routines, spa days, and taking time off to travel. However, self-care and luxury aren’t synonymous.

“We can no longer view self-care as a luxury reserved for those with ample time and resources. Rather, it [should] become a necessity,” shares Elizabeth Winkler, LMFT, a psychotherapist and certified meditation teacher in Beverly Hills. Self-care doesn’t have to be costly, laborious, or time-consuming. “My morning meditation practice costs nothing and allows me to decide how much time I want to dedicate to it,” she offers as an example.

Shauna Faulisi—a holistic nutritionist, celebrity wellness chef, and creator of the Soul Wellness Method—agrees, adding that one of the biggest misconceptions about self-care is that it’s self-indulgent. In fact, her own vision of self-care includes but goes beyond rest and relaxation.

“I feel my best when things are in order and when I don’t have tasks looming over my head,” she explains. “I believe self-care is doing the hard things and the things we don’t always want to do: having those hard conversations, being honest with ourselves, sitting down to figure out our finances, [and] drawing boundaries to protect our peace.” She says these poignant actions promote freedom and stronger sense of self, which can “ultimately lead us to make healthy decisions that support our well-being.”

When Self-Care Becomes Self-Harm

Self-care practices can be wonderful, so long as they align with your mind, body, values, and needs. However, potential perils arise if you become too rigid, rely on external pressure and validation, and fail to approach wellness culture with a discerning eye.

Being Too Rigid

Self-care can take a turn for the worse if you strive for perfection and go beyond a healthy level of discipline. “Sometimes we become overly attached to specific self-care practices that initially transformed our lives,” Winkler explains. “However, if we become too rigid or dogmatic in our approach to self-care, it can hinder us rather than provide a foundation for freedom.”

In these cases, self-care can morph into something closer to self-harm. Examples include:

• Over-exercising
• Orthorexia (an unhealthy obsession with eating healthy food)
• Being inflexible to the point of sabotaging yourself and straining ties with others

“This rigidity often stems from the ego’s involvement and signifies an opportunity for us to release attachments and learn how to be more in flow and letting go,” Winkler continues. Once you loosen up an iron grip, that’s when the real practice and benefits of self-care begin.

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Succumbing to External Influences

Trying to keep up with the latest trends and following what everyone else is doing may seem like a standard, but doing so is unlikely to serve you. “The newest and shiniest trend can be deemed as the end-all-be-all of health and wellness, which is typically not the case,” Faulisi explains. Instead, following them to extremes “ultimately takes the power out of your hands, in addition to not taking into account that each and every one of us is different.”

Taking Claims at Face Value

The sheer abundance of self-care practices, products, services, and information can be overwhelming. At the same time, misinformation, “miracle products,” and “magical cures” aren’t just unnecessary; they may even be dangerous. Above all, we must adequately assess the quality of all the marketing claims and info thrown our way.

“With any information, we have to be discerning and remember everything is nuanced. There are few things that are black and white,” Faulisi shares. “I am skeptical of anyone or any movement that positions itself as the one and the only way.” (Frankly, we all should be.)

How to Embrace Safe and Simple Self-Care

To start a simple self-care routine or tweak an existing one so it actually reduces (rather than exacerbates) stress and overwhelm, heed these expert-vetted tips.

1. Go Inward

The first step to simplifying your self-care routine so it’s fully aligned with your needs and values (i.e., your actual self) is to look within. This can include sitting with yourself and journaling, as well as Winkler’s go-to: meditation. “Meditation has been proven to shrink the amygdala, the part of the brain responsible for fear, anger, and stress,” she explains. “Even a few moments of present-moment breathing can have a powerful impact.”

In addition to meditating, she suggests:

• Gazing at the sky
• Grounding yourself in nature
• Repeating mantras to “move from a noisy and fearful state into stillness and inner peace”

Giving yourself the time and space to reset is, in and of itself, a powerful form of self-care. From there, you can dig deeper to discover what you like, what you could use more or less of in your life, and what tools or practices can help you on your personal wellness journey.

2. Know Before You Go

It’s crucial to discern which wellness modalities and products are actually beneficial, and a little research goes a long way. One easy way to approach the wellness industry with a critical mindset and help you make informed decisions is to employ the SIFT method:

• S = Stop (avoid knee-jerk reactions and emotional responses)
• I = Investigate (look further into the source’s credibility, motives, biases, and overall quality of information)
• F = Find better coverage (see what reputable, objectives sources say on the matter)
• T = Trace claims, quotes, and media to the original context (ensure accurate representation of the information given from the original source)

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3. Explore Different Self-Care Practices

“The best way to discern which self-care modalities are [right for you is] to try them,” says Faulisi. Once you do some inner exploration, research, and fact-checking, you’ll narrow down your options.

You can always start with healthy self-care practices that are free of charge. “Accessible practices that do not cost money include journaling, dream work, spending taking baths, exercising, practicing mindfulness, listening to frequency tones, dancing or moving your body, listening to music, and breathwork,” Winkler shares. Some things may attract you more than others, while others may take you out of your comfort zone—which can actually be a good thing.

Winkler says you can also find inspiration by:

• Reading books
• Listening to podcasts
• Exploring shadow work
• Looking into astrology
• Engaging in guided journal

These aren’t just self-care practices on their own, but also “wonderful ways to deepen self-understanding,” she explains.

4. Listen to Your Body

After you experiment with a given self-care practice, Faulisi suggests conducting your own biofeedback and assessing how you feel in your mind and body. She advises asking yourself the following: “Do you feel like your energy, mood, blood sugar are stable? Do you feel happy and vibrant? Are you being true to what your body needs to feel its best so you can show up in the world as your best?” Only you can answer these questions, and it’s important to be honest.

Moreover, to create a simple self-care practice that truly serves you, you’ll need to tune out noise from friends, family, and wellness culture at large—even if it’s (mostly) shared in good faith. “It’s important to be informed and equip yourself with information, but ultimately, you know what’s best for you,” Faulisi continues. “This takes patience, real honesty, and the confidence to stand on your own, even if other people in your life are doing it differently. This approach really forces you to look inward and tap into what your body needs and tells you.”

5. Start Small

Again, being dogmatic or overly ambitious runs counter to self-care, so a low and slow approach is key as you build a new habit. “I recommend starting small and focusing on consistency rather than duration,” Winkler shares. “By showing up every day for any type of self-care practice, you build muscle memory that connects you to the present moment.”

Baby steps, built upon and sustained over time, can help you achieve your wellness goals more efficiently and more quickly than you may think. “Even just a few minutes each day will accumulate over time and yield benefits,” Winkler assures us.

6. Try Habit Stacking

To stay consistent, Winkler suggests habit stacking, which entails adding a new habit onto an existing one. “This creates a seamless integration of self-care into your routine,” she explains.

For example, easy ways to be more consistent with your supplement regimen include:

• Taking water-soluble supplements after drinking a glass of water upon waking
• Taking them after you finish your meal and put your dishes in the sink
• Taking sleep supplements after brushing your teeth at night

The Takeaway

To truly embrace safe and simple self-care, we need to go back to basics and focus on the actual terms themselves: self (i.e., you and no one else) and care (i.e., grace and grounding for your mind, body, and spirit). Personalization and tuning into your inner cues should always triumph over trends and chatter.

With that in mind, the same goes for adding products—supplements included—into your self-care regimen. For instance, just because everyone’s taking a trending herb, or a loved one says that a given ingredient worked wonders for them, doesn’t mean that you should automatically follow suit. On the contrary, focus on what you truly need to thrive and build your individualized plan from there. (P.S. It’s always a good idea to consult a healthcare professional before taking new vitamins and supplements.)

To discover how HUM can help you on your wellness journey, take the quiz linked below to hone in your concerns and goals. Once you get your recommendations, we encourage you to explore the science and clinical studies behind the formulations so you can confidently break ground with your new and improved self-care plan.

The post How to Embrace Simple Self-Care and Navigate Wellness Overwhelm appeared first on HUM Nutrition Blog.

It’s no secret that spring is a popular time to clean. After a season spent mostly indoors, away from the cold winter weather, many of us are itching to reset—and spring cleaning provides the perfect opportunity to do so. But cleaning isn’t just about wiping down and decluttering our physical spaces; it’s about our mental health, too.

Whether you want to use the change of seasons as an opportunity to forge better cleaning habits or are looking for some new ways to spring clean and support mental health, we’ve got you covered. Keep reading to discover some of the best cleaning tips that can help you beat stress and overwhelm.

The Link Between Cleaning and Mental Health

“Cleaning helps with mental health because it gives you a sense of clarity and control as well as a more tranquil setting and environment for you to live and work in,” begins Holly Schiff, PsyD, a licensed clinical psychologist.

While stress can come from a multitude of places, the common denominator is that it can cause us to feel like we’re lacking control. When we add a messy and chaotic space to the mix, things can start to feel overwhelming. “Clutter represents unfinished business to our brains and this lack of completeness can be highly stressful,” says Dr. Schiff. Through cleaning, organizing, and reducing clutter, “people are able to gain a sense of control of their environment,” she continues, which can create a more relaxed energy in the home and mind.

In addition to promoting order and control in your life, Dr. Schiff says the repetitive activity of cleaning can also have a calming effect. It allows you to engage in mindfulness, similar to meditation. Incorporating a cleaning ritual into your daily, weekly, and monthly schedule can have a lasting impact on mental health and overall well-being. “It helps reduce anxiety levels since the order gives a feeling that something has been achieved,” explains Aura De Los Santos, a clinical psychologist and specialist at healthcanal.com.

The Best Spring Cleaning Tips for Mental Health 

“The change of season, especially entering spring, is a good opportunity to clean,” says De Los Santos. This gives you a clear opportunity to declutter your space, set new cleaning goals, and begin the season with a fresh start—both physically and mentally.

To support you on your spring cleaning journey, here are 13 expert-approved tips for refreshing your space and supporting mental well-being along the way. 

1. Set Goals

Creating short-term and long-term cleaning goals is one way to support your cleaning efforts and your mental health. Short-term goals might be small tasks that you do each day to add up to a larger effort of maintaining a clean home. Meanwhile, long-term goals might consist of larger tasks. Think: saving for a closet organization system or purchasing chic acrylic organizers over time until you have enough to organize your entire pantry. 

2. Create a Cleaning Schedule

“Creating a routine cleaning schedule can help reduce stress by creating a sense of order and structure,” says Angela Lee from Hellamaid, a top-rated cleaning company in Ontario, Canada. Additionally, a cleaning schedule can also give you a clear idea of what needs to get done and what to expect so you can spread out tasks and not end up overwhelmed by the thought of one big cleaning day. 

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3. Make Your Bed Every Morning

One of the best (and easiest) ways to create a clean environment in your home is to make your bed every morning. It might sound simple, but tidying up in this way can completely transform your room—even if there are other items that need to be put away. In addition, making your bed every morning “can help you start your day with a sense of accomplishment and order, which can improve your overall mood and mindset,” says Lee. 

4. Get in the Habit of Decluttering

Since clutter can cause a lot of stress, making a habit of decluttering can be ultra beneficial. “Regular decluttering and removing unnecessary items can help reduce feelings of overwhelm and promote a more organized and peaceful living space,” Lee adds. “Rather than waiting for a mess to accumulate, try to clean as you go throughout your day.” You can create a decluttering habit through your cleaning schedule or set the intention to declutter as you go.

This might look like:

• removing unwanted items from your wardrobe when putting laundry away
• donating duplicate items from your kitchen drawers when putting away dishes
• giving away one book every time you buy a new one

5. Clean the Bathroom Daily

Cleaning the bathroom can feel like a hassle, but a clean bathroom can make a major impact on the overall cleanliness of your home. “Taking a few minutes to clean the bathroom each day can help reduce the spread of germs and create a more hygienic environment,” Lee adds. By doing a little day by day, you can maintain a space that is easier to deep clean once a week or as needed.

6. Practice Deep Cleaning

Lee also says to remember to deep clean. “While surface-level cleaning is important, deep cleaning can also be an excellent way to reduce stress,” she explains. Once finished, knowing just how fresh and clean your home is will give you peace of mind and a feeling of accomplishment. 

7. Add Plants to Your Space

Creating a serene environment can also be very cleansing. One way to do so is by adding plants to your space. Some plants—including the popular snake plant and aloe vera—naturally cleanse the air, providing cleaning benefits of their own. Plus, research shows that taking care of houseplants can help you destress.

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8. Declutter Your Devices

Cleaning your physical space is beneficial, but giving your digital space a cleanse is just as important. “Setting time aside to clean up your email inbox, desktop files, and other digital clutter can help reduce stress and increase productivity,” Lee explains. “It can feel overwhelming to have a cluttered digital space, so organizing and deleting unnecessary items can help clear your mind and make it easier to focus on essential tasks,” she adds. 

9. Try a Social Media Detox

In addition to cleaning and organizing your emails and files, it also helps to cleanse yourself of technology—especially social media—for an intended period of time, too. “Sometimes it’s important to take a step back from social media and other digital distractions to focus on the people and activities that truly matter to us,” Lee notes. She recommends taking a break from the apps or, at the very least, unfollowing accounts that don’t bring you joy. “This can reduce stress and allow you to focus on more meaningful relationships and activities.”

10. Organize Your Finances

“Managing your finances can also be a form of cleansing that can reduce stress and increase feelings of control and empowerment,” says Lee. If it helps, set a designated time every week to go over your budget, pay bills, and organize financial documents. Doing so can “make you feel more confident and better equipped to handle life’s challenges,” Lee adds. 

11. Reset in Nature

Nature can also have a cleansing effect for your mind. “Going for a walk in a park or a hike in the woods can help clear your mind and reduce stress,” says Lee. She explains that the fresh air and exercise can also help improve your mood and boost energy levels, giving you a good reset. 

12. Take Breaks

Giving yourself a break is also a form of cleaning for mental health. “Taking breaks is a way to refocus and not pay attention to distractions,” says De Los Santos.

Examples of taking breaks to ease your mind include:

• taking a vacation from work
• doing a digital detox
• giving yourself some dedicated downtime for self-care each day

13. Listen to Music

Since cleaning can be a meditative experience, listening to music can elevate the experience. Whether you listen to calming instrumental songs or top hits that make you want to dance, tuning into music can make cleaning more enjoyable and allow you to get in the zone better.

The post 13 Game-Changing Spring Cleaning Tips for Mental Health appeared first on HUM Nutrition Blog.

It’s happened again: A cold sore has emerged for all to see. Ugh, why? (No, seriously. Why is it here?) Was it because you’ve been feeling stressed to the max lately? It certainly doesn’t help that having a cold sore makes you even more stressed out. We investigated what could be behind your cold sores.

What is a Cold Sore, Anyway?

A cold sore is caused by the herpes simplex virus (HSV-1), which results in a blister or group of blisters on the lip or around the mouth, as defined by the American Academy of Dermatology (AAD). About half of people ages 14 to 49 carry the HSV-1 virus, and it can be transmitted from person to person through contact with the blister, says the Centers for Disease Control and Prevention (CDC). Think kissing or sharing a straw or utensils. (HSV-1 differs from HSV-2, as HSV-2 is genital herpes.)

Can Stress Cause Cold Sores? 

Stress does not cause cold sores—you need to have the virus inside you—but it is considered a trigger. 

Here’s what’s going on: After infection, the virus lingers in your body for life—and often you have no symptoms. However, the dormant virus can reactivate. When that happens, you get another cold sore. There are various triggers for a flare, says the AAD, which include fatigue, illness and injury, dental work, sunlight, certain foods, and hormonal changes. And—you guessed it—stress. 

Stress wreaks havoc on your immune system, and when the immune system is weaker, it’s more vulnerable to cold sore outbreaks. Preliminary animal research discovered that stress, UV exposure, or fever can trigger the release of a specific protein that has an effect on the immune system, ultimately reactivating the virus that causes cold sores.

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What’s interesting about the stress-cold sore connection is that a flare-up may actually be doing you some (subconscious) favors. “Cold sores can serve as a social policeman. Some people get so worked up about being in a social situation or on a date that it can bring on a stress flare-up,” says Matt Traube, MFT, a Santa Barbara, CA-based licensed clinical psychotherapist who specializes in the psychological aspects of skin conditions, including herpes. “Once you get a cold sore—as much as people don’t want one—it can be a relief to have an excuse not to attend the social event or do the thing that’s fear-provoking,” he says. 

Of course, this doesn’t necessarily apply to every situation, but it’s important to recognize and think about if it’s actually subconsciously serving an end goal. 

The way we interpret stress is sometimes subliminal, says Traube. For instance, you might be excited to go on a trip with your in-laws, but deep-down fear that your partner’s mom still doesn’t approve of you. “That’s enough to create a response,” he says. 

How to Prevent or Help Manage Stress-Related Cold Sores

First, treat the cold sore

The treatment for a stress-induced flare-up is the same as any other trigger. When you first notice a cold sore emerging, apply a topical antiviral medication, available over-the-counter, which will fight the herpes virus. Do this as soon as you feel it coming—typically there are several hours of tinging or itching in the area (called prodromal symptoms) before blisters appear.

Topical or oral antiviral medications are also available via prescription through your PCP or dermatologist. If you don’t have a trusted doctor, you can also obtain an Rx for a topical cold sore treatment cream through online medication prescription sites, such as Wisp. Also, consider asking a healthcare professional about applying a medical-grade honey product—one small study on the topical L-Mesitran Soft, found that cold sores healed faster (in 5.8 days compared to 10 days with antiviral therapy) and decreased pain and itching related to their cold sores. The topical treatment, which also has vitamins C and E, has antiviral, antimicrobial, and wound-healing properties.

Long-term, you can also take antivirals daily if you get cold sores frequently. Your best bet is to talk to your doctor about the right plan of action for you.

Give cold sores some TLC

Icing cold sores, taking ibuprofen (Advil) or acetaminophen (Tylenol), using a cold compress on the skin, keeping the area moist with petroleum jelly, and avoiding ouch-inducing foods, such as tomatoes, spicy foods, citrus, and aggressively salty fare, will help keep you comfortable until the sore clears, says the AAD.

Find the destressing strategies you love

You’ll hear a lot about what you should do to keep stress at bay: Practice deep breathing, take a cold plunge (or blast yourself with cold water in the shower), try meditation or mindfulness, go outside for a walk, and get ample sleep. All are worthy ideas, and the best one is the strategy that you enjoy most and are willing to incorporate into your life with regularity. “Find what speaks to you and stick to it,” says Traube. “The key is to create a consistent routine and do it even when you don’t have a cold store. You don’t want to jump into action the moment things feel stressful,” he says.

To help manage symptoms to stress, consider adding HUM’s Calm Sweet Calm vegan gummy for stress support.

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Shift your perspective

Unfortunately, there’s a stigma surrounding cold sores. A survey by Abreva, an OTC cold sore treatment, found that 70 percent of people who get cold sores feel self-conscious and 63 percent say they felt unattractive when they had one. Most said they’d rather hide their face. Changing your view of cold sores may help.

You may not be able to stop all flares, so is there a way you can adjust your relationship with cold sores? Of course, you don’t want one, but can you get to a place of acceptance? “This creates an experience that’s much easier to tolerate,” says Traube. Rather than panicking about the cold sore—which creates a cycle of more stress and anxiety—try telling yourself that it’s normal and okay. (Yes, unwanted, but it happens and a lot of it is not in your control.) How would you talk to a friend who was worrying about their cold sore? Use that kind of language with yourself. 

Wade through your fears

This is going to require doing some work. If you’re regularly getting flare-ups that are linked to stress, it might be helpful to see a professional. “So much of what I do is help people understand what they’re afraid of and how they’re protecting themselves from it,” says Traube. Together, you can develop healthier ways to do just that. For instance, if it’s social anxiety causing stress, you might practice going to smaller social events and work up to larger gatherings; the gradual exposure will, over time, let your brain know there’s nothing to worry about, he says. Eventually, you may notice that cold sores don’t just pop up at the exact “wrong” times anymore. 

The post The Surprising Culprit Behind Your Cold Sores (And What You Can Do) appeared first on HUM Nutrition Blog.

With stress and burnout at an all-time high, everyone could use a little self-care. And what better time to encourage your loved ones to give themselves some TLC than the holiday season? Self-care looks different for everyone: For some, it’s spending extra time baking delicious treats. For others, it could be as simple as remembering to take your daily vitamins to support a happier, healthier lifestyle.

We know it can be hard to narrow down all of the options out there, which is why we rounded up the 17 best self-care gifts. We included options for everyone on your list—from your partner to your brother to the little ones in your life. (And maybe add an extra one for yourself!) 

Keep reading to see our favorite self-care gifts, below. 

Self-Care Gifts for Everyone on Your List

HUM Nutrition Gummy Vault, $38

We’re suckers for good packaging, so gifting this Gummy Vault—a Sephora exclusive—of our much-loved vegan gummies is a must this year! The Vault includes a full-size Hair Sweet Hair, our hair growth gummy, and mini sizes of our Boost Sweet Boost immune gummy, Glow Sweet Glow hyaluronic acid gummy, and Calm Sweet Calm, our ashwagandha gummy for stress management. Added plus: The mini sizes are perfect for holiday travel.

Laneige Midnight Minis Lip Sleeping Mask Set, $19

The one body part everyone seems to forget about giving some TLC? Your lips! That’s why these lip sleeping masks in five different flavors feel so luxe! The super hydrating masks are perfect for combatting chapped winter lips using ingredients like Murumuru seed and Shea butter.

HUM Nutrition Calm Sweet Calm Gummies, $30

Everyone on your list could use some calm during the holiday season (and beyond). Calm Sweet Calm features ashwagandha and l-theanine to reduce symptoms of stress and promote relaxation. Bundle this with any of the other items from this list for the perfect self-care gift!

Hugimals Weighted Stuffed Animal, $64

The biggest act of self care might possibly be sleep. A good night’s sleep is directly linked to physical and mental well-being. Help encourage more restful nights (and better, more productive days) by gifting this weighted stuffed animal. It provides the sensation of “hugging” you back, lowering stress levels, increasing feelings of calmness, and promoting better sleep. They’re perfect for anyone—from kids to adults.

Kate McLeod Sleep Pebble Bath & Shower Oil, $48

Set yourself up for a restful night’s sleep with these bath and shower pebbles. They’re made with nourishing cocoa butter, plant-based oils, and natural exfoliants to help rejuvenate and relax the body. But the secret, sleep-supporting ingredient? Lavender, which research has shown improves sleep quality. Plus, these pebbles come in a refillable container, making them a sustainable self-care gift.

Cadence Days of the Week Capsules, $88

Taking your supplements daily is the best way to see and feel the results you’re looking for, but everyone can forget from time to time. Those who struggle to keep a routine will never miss a day with these days-of-the-week capsules that are perfectly sized for your daily supplements. The magnetized capsules stick together for easy travel and can be configured any way you want. Choose from 14 different colors.

Collage Activity Book, $20

Coloring can be meditative and reduce stress, research shows, but for those that like to live life outside the lines, this collage activity book can be an exercise in mindfulness. It features over 1500 images to cut out and use to create quirky collages. Appropriate for adults and kids alike, the only thing miss is a glue stick.

Papier Meal Planning Notebook, $20

Eating delicious, home-cooked meals is the ultimate act of self-care, but meal planning can be time-consuming and take some extra effort. Make things easier (and aesthetically pleasing) with this meal planner that includes space to write out three meals a day and create a grocery list to match. Your recipient will never miss an ingredient again! 

Olive & June The Mani System, $55

Sometimes self care is all about slowing down. If your friend or family member is beauty-obsessed, they’ll love this manicure kit. It comes with everything they need to achieve a salon-worthy mani from the comfort of their own home: non-toxic nail polish, nail clippers, a nail buffer, cuticle serum, nail polish remover, a clean-up brush, and a shiny top coat.

Looking for a self-care gift for a little one in your life? Try the Super Smalls Kids Self-Care Nail Kit ($36). It’s fully stocked with everything they need to paint their dream manicure—all in miniature size (we can’t handle how cute it is!).

The Sill Best Sellers Duo, $120

Seasoned plant parents and newbies alike will love this stunning plant duo. It comes with two medium-sized plants in chic, minimalist planters (you can choose the colors you think your loved one would like best). The first plant is a monstera, which will thrive in sunny spots and transform any space into a tropical jungle. The second, a snake plant, is one of the best house plants for air quality and can thrive in any kind of environment.

Dame Aer, $95

Who says self-care can’t be sexy? In fact, there are tons of health benefits of masturbating—from improved mood and sleep to increased self-worth to a more regulated nervous system. We know gifting a sex toy might only work for a *specific* person, but this best-selling suction toy will help any of your loved ones love themselves fully. 

Theragun Mini, $179 

Can confirm: Self-massage is good for your body, mind, and soul. This mini massage gun is perfect for fitness folk who are always complaining about knots and post-workout soreness. Just having it on hand is the perfect reminder to give your muscles the workout recovery and rest they deserve. The mini-size is also ideal for packing in a gym bag or carry-on.

Our Place Bakeware Set, $195

There’s a reason stress-baking is so popular. Psychologically, baking engages all of your senses (touch, smell, taste, sight, and sound), forcing you into the present. Read: There’s no time for any anxiety-ridden thoughts or worries to overtake your focus. Plus, the reward of delicious baked goods releases feel-good chemicals in the brain. This chic bakeware set has five multitasking items (goodbye, cabinet clutter) to help your friend or family member bake away the stress of the day.

Vitruvi Essential Oil Diffuser, $182

Aromatherapy has been proven to help with anxiety and improve sleep. Give your loved one the gift of a good-smelling space with this essential oil diffuser. It gently disperses essential oil throughout the day (with options of a four-hour or eight-hour run times) and sets a calming mood with warm LED light. The best part? It’s cordless, so you can move it throughout your home to make sure the scent reaches every corner.

Silk Pillowcase Duo, $125

Help your loved one practice self care in their sleep with this luxe silk pillowcase duo. Cotton pillowcases typically draw out moisture from hair and skin—leaving your complexion and your tresses feeling dry and dehydrated in the morning. This gentle fabric reduces friction on the face (bye, bye fine lines) and helps to retain moisture so your friend or family member will wake up with shining hair and glowing skin.

Beast Health Blender, $132

Anyone on social media right now will have already eyed this visually-appealing and minimalist personal blender. Believe the hype. The Beast blends smoothies quickly and efficiently and includes a storage lid, drinking lid, and carry cap so you can blend and go. We’re gifting it with a pouch of HUM’s Core Strength, our plant-based vanilla protein powder. It makes the perfect present for the college students, apartment dwellers, and commuters on your list.

Calpak Luka Duffel, $120

If your friend is always on-the-go, this duffel bag can help keep them organized (read: reduce worries about forgetting necessary items). It comes with compartments for just about everything: a spare pair of shoes, phone, wallet, food—whatever your loved one needs to get through their busy schedule. Plus, it slides right onto any suitcase, which means it’s perfect for any last-minute, self-care vacations.

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Ashwagandha Calm Gummies

supports stress relief for a calm, clear mind (formerly Calm Sweet Calm)

$26.00SHOP NOW

The post The Ultimate Self-Care Gift Guide for 2022 appeared first on HUM Nutrition Blog.

The terms breathwork and meditation can feel daunting. While they’re worthy, science-backed practices that are great additions to your stress reduction toolkit, learning something new can feel hard. But I’m going to let you in on a little secret: You don’t need an app, class, or teacher to get started right now. Seriously.

Years ago, a certified health coach taught me an easy breathing exercise that I’ve been using ever since for situational anxiety. I’ve found it particularly helpful for calming my nervous system when I’m sitting in traffic on the way to the airport, before a performance, or before trying something new and scary. If you add one mindfulness exercise to your routine, make it 4-7-8 breathing.

What is The 4-7-8 Breathing Method?

The 4-7-8 breathing method is a breathwork technique popularized by integrative medicine practitioner Andrew Weil, MD and inspired by yogic pranayama breathing. It involves changing your natural breathing pattern to consciously inhale and exhale at a specific ratio. According to Dr. Weil, this technique, when practiced regularly, can lower heart rate and blood pressure, improve digestion, and help with anxiety.

As with other breathwork, the idea is to activate your parasympathetic nervous system and calm down the fight-or-flight response you feel when you’re stressed, anxious, or overstimulated. When the parasympathetic nervous system, or rest-and-digest system, is activated you’ll feel your heart rate and breathing slow down and any butterflies you feel in your stomach will ease.

How to Do 4-7-8 Breathing

You can do 4-7-8 breathing method whenever and wherever you are, in any position that works for you by following these easy steps:

1. Inhale through your nose for a nice and slow count of four.
2. With your lungs expanded, hold for a count of seven.
3. Exhale through your mouth for an even count of eight.

That’s it! Repeat this exercise for 3-4 more cycles. You can use it as frequently as you need throughout your day.

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Ashwagandha Calm Gummies

supports stress relief for a calm, clear mind (formerly Calm Sweet Calm)

$26.00SHOP NOW

Dr. Weil recommends placing the tip of your tongue right where your teeth and pallet meet as you inhale and making a “whoosh” sound while you exhale. If that’s not comfortable for you, you can modify it.

You can also make the practice your own by closing your eyes, sitting in a comfortable position, or lying down. While I like using this exercise as stressful situations arise, you can also incorporate it into your everyday routine, such as before you go to bed. (In fact, it may even calm your body down so you can fall asleep faster.)

Benefits of 4-7-8 Breathing

While there haven’t been studies conducted on the effectiveness of this breathing pattern specifically, there is research to back up the benefits of breathwork.

A 2018 literature review of 15 studies on the effects of slow breathing techniques (defined as less than 10 breaths per minute) found the practice increased heart rate variability, which can be an indicator of a balanced nervous system. Other measures indicated increased comfort, relaxation, pleasantness, vigor and alertness, and reduced symptoms of arousal, anxiety, depression, anger, and confusion.

While you can still experience an immediate benefit without a long-term practice, when people were randomly assigned to either 20 sessions of breathwork over eight weeks or a control group, those that practiced deep breathing at a respiratory rate of 4 breaths/min (which equate to roughly three cycles of 4-7-8 breathing) improved their sustained attention and reduced levels of cortisol, the stress hormone.

A July 2020 study out of Yale even found that breathing exercises may be more effective at reducing stress than mindfulness-based stress reduction or emotional intelligence training. So, if you’re not big on meditation anyway, the 4-7-8 breathing technique could be a great tool for you.

More Breathwork Techniques to Try

Of course, 4-7-8 breathing isn’t the only way to practice breathwork. There are tons of other breathing exercises you can try if you like to switch things up or find that this one isn’t the right one for you.

Shanila Sattar, founder of Flow Breathwork Facilitator Training and author of Breathe, actually recommends a variation called 6-7-8 breathing, which involves a longer inhale. The trick here is that Sattar uses seconds rather than “counts,” so if you prefer a more precise method, you may like her hack. 

“The body needs a full inhalation (which 6 seconds of breath gives) in order to be able to release CO2 in an effective way, by exhaling for 8 seconds,” she explains. “Equalizing the length of inhales and exhales reduces excess CO2 build up in the cells and prevents rushing through the 8-second exhale,” she says. 

If you rush your exhale, you could unwittingly activate the sympathetic nervous system, which and can lead to hyperarousal. Whether you’re trying the 4-7-8 breath or 6-7-8 breath, the trick is not to rush.

“This breathwork technique helps relax the body into a parasympathetic state, relieve stress, calm thoughts, improve concentration and focus, and slow down anxious responses,” explains Sattar.

4-7-8 Breathing Method FAQs

What is the 4-7-8 breathing method?

The 4-7-8 breathing method is a technique where you inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds to promote relaxation and reduce stress.

How do I practice 4-7-8 breathing?

Inhale through your nose for 4 seconds, hold your breath for 7 seconds, then exhale slowly through your mouth for 8 seconds. Repeat this cycle 3-4 times.

Can 4-7-8 breathing help with anxiety?

Yes, it activates the parasympathetic nervous system, which can help reduce feelings of anxiety and stress by calming the body.

How often should I practice 4-7-8 breathing?

You can practice 4-7-8 breathing as often as needed throughout the day, especially during stressful situations or before bed to aid sleep.

Does the 4-7-8 method have any scientific backing?

While studies on 4-7-8 breathing specifically are limited, research supports the benefits of deep breathing techniques in reducing stress and improving heart rate variability.

Looking for more? Check out another easy breathing technique we love, call square breathing, or box breathing.

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