How Stress Works and Why It's So Bad for Your Health

Stress is pretty serious business. Not only is it an unpleasant experience that I’m sure we all wish we could avoid. But chronic stress is considered a risk factor for illnesses including cancer, heart disease, obesity and even premature death. Many are calling it the “silent killer.” That’s a little scary, wouldn’t you say?

We all know too much stress is bad for us, but do you know why? 

For a long time, I was skeptical about the effect of stress on my overall health and wellness. It just didn’t make sense to me that what I thought was a feeling—a mental or emotional reaction—could affect me physically. 

Psychologically, yes. It makes perfect sense that high levels of stress would lead to mental health issues like anxiety and depression. But how could other things like IBS or acne be explained by stress? Or even more serious chronic diseases?

It wasn’t until I learned how stress actually works in the body on a physiological level that things clicked. I finally saw all the ways stress was affecting me mentally, emotionally, AND physically. And once I got it, I realized I needed to take it seriously and address my chronically-high stress levels.

In this post I’m going to break down what happens in your body when it’s under stress and why it is likely affecting you more than you think. 

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What is Stress?

Simply put, stress is the body's response to challenges that it may face. And these challenges, or stressors, come in many forms.

But stress is also a hardwired physical response and survival technique built into the body to protect you from harm. When experiencing stress, many chemical and biological processes occur that mobilize you to spring into action and avoid danger.

Back in the day, our ancestors relied on this stress-response to survive in the face of physical dangers. Back then, stress was encountering a bear in the forest. In contrast, our modern-day stressors look very different. They come in the form of:

• Work anxiety
• Health concerns
• Financial difficulties
• Pending deadlines
• Never-ending to-do lists
• Demanding social life
• Relationships
• Family conflicts
• (Social) media
• Pressure to achieve
• FOMO
• And so much more!

Unfortunately, the body doesn’t know the difference between being chased by a wild animal and a stressful job. It considers both to be a threat and responds in the same way.

Types of Stress

It’s important to note that not all stress is harmful. Some stress is completely normal. I mean, it’s impossible to avoid all stress completely. Stress can even be beneficial at times, pushing you to work harder or step outside your comfort zone or even conquer a fear.

This type of stress falls into the category of acute stress. This is momentary or short-term stress that is usually triggered by something specific like starting a new job or buying a home. It has a beginning and an end. This is the type of stress that we are biologically equipped to manage.

On the other hand, long-term stress that is experienced over a prolonged period is called chronic stress. This could look like constant worry over money or an unhappy relationship. It’s problematic because it keeps the body on high alert. Your system is constantly flooded with stress hormones and your body is unable to rest. Over time, chronic stress will affect your physical and mental health.

The Stress Response

Let’s get into how stress actually works in the body. 

When we perceive something as a stressor, the body is way ahead of us and kicks into action. The stress response starts in the brain and eventually makes its way through the entire body via the nervous system.

Stress and the Nervous System

A little background: the nervous system is comprised of your brain, spinal cord and nerves that extend to different organs and body parts. It’s made up of various systems that control everything from your thought processes and movements, to the everyday functioning of our cells and organs. It’s very extensive and complex.

But when talking about stress, the main player is the autonomic nervous system (ANS). The ANS controls all involuntary responses. That is, the things that our bodies do without us thinking about it--heart beating, fingernails growing, healing from cuts or injuries, for example. But also, our response to stress. 

The ANS has two branches: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). 

The sympathetic nervous system (SNS) - "Red Zone"

•  The body enters fight, flight, or freeze mode
• Prepares the body for action
• Involved in the stress response

The parasympathetic nervous system (PNS) - "Green Zone"

•  The body can rest, digest, repair, and reproduce (cells)
• Calms the body
• Energy is conserved

When the SNS is activated, the body believes it is in danger, this is the red zone. Alternatively, when the body believes it is safe and secure, the PNS is activated allowing the body to rest and recover, this is the green zone. 

We need both the SNS and PNS to keep us balanced. You can also think of the SNS as the body’s gas pedal and the PNS as the brakes. 

The green zone is our home base, allowing the body to function properly. The red zone our emergency responder, that keeps us safe.

The problem is that with all the psychological stress we experience daily, so many of us are living in the red zone most, if not all of the time. 

We’re constantly on high alert, ready to fight or flee and our bodies don’t get the opportunity to rest and repair. We’re basically living in survival mode and energy, oxygen, and nutrients are taken from the rest of our body to fight the perceived danger. Only this danger is not a bear in the woods, but an obnoxious boss or a lengthy to-do list.

Stress and the Body

When you experience stress, your body undergoes a physiological response that looks like this:

A stressor arises (e.g. a big presentation) and the stress response begins. 

The brain perceives the stressor and activates the SNS (you’re now in the red zone). This triggers the adrenal glands to release the hormones cortisol and adrenaline, which communicate to your cells that you are in danger. In response, many bodily changes occur to provide emergency fuel and energy to the most vital areas, preparing you for fight or flight.

Some of these physiological changes include:

• Increased heart rate, pushing blood to muscles, heart and other vital organs, and extremities (arms and legs)
• Increase in pulse and blood pressure
• Heavy breathing, airways in the lungs expand        
• Extra oxygen is sent to the brain to increase alertness
• Sharpening of senses (sight-pupils dilated, hearing)
• Blood sugar (glucose) and fat released into the bloodstream to provide more energy

After the initial threat, the body wants to return to the green zone, where it can rest and recover and get back to its normal functioning (i.e. the processes that keep us healthy). However, when stress lasts for too long or is triggered too often, your body remains in the red zone.

Why is this a problem?

Well, in the red zone, when the body is focused on trying to save your life, all of its resources go toward the critical organs – the heart, lungs, brain and the limbs (in case you have to make a run for it). There is little left over for the rest of the body, making it a little difficult to maintain a healthy system.

On the other hand, when the body is in the green zone, it can focus on resting, digesting, repairing and reproducing. Many important bodily functions take place in this mode. You are able to properly digest your food, absorb and distribute nutrients to our cells. You can rest and heal, allowing you to fight infection and for your cells to grow and function optimally.

When we remain in the red zone, constantly on high alert, sending out stress hormones and prolonging the stress response, the result is chronic stress and, ultimately, burnout. Over time, the body builds up some resistance and tolerance to the ongoing stress and panic. But never fully returning to a state of rest takes a toll on your health.

In a state of constant stress, we are more likely to suffer from:

• Weakened immune system – reduced ability to fight and recover from illness
• Mood issues – anger, depression, lack of energy, and poor sleep quality
• Increased blood pressure and heart rate, higher cholesterol, and risk of heart attack
• Digestive issues – IBS, acid reflux, and nausea
• Weight gain due to increased fat storage and disrupted hunger cues
• Loss of libido and irregular menstrual cycles
• Muscle and joint pain
• Lower bone density

The Far-Reaching Effects of Stress

Hopefully, you can see that stress is certainly not just in our minds (as I once thought), but impacts our entire body – physically, mentally, and emotionally. I want to go a little more in detail on a few areas that are often affected by stress. If you are suffering from chronic stress, you may be experiencing these effects right now.

Weight

I'm sure you have experienced stress-related cravings. The desire to eat junk or comfort food when you're stressed out. This isn’t just an emotional coping method, but actually has to do with the body's need for glucose. When you’re under stress, the body wants to get you the most efficient, fast-burning fuel and that is glucose (sugars and carbs).

During the stress response our blood sugar goes up (as more glucose is made available in the blood) and our glucose reserves are depleted. The body begins to fear that it won't have enough glucose to fuel you in the future. And this is when the body starts to crave sweets and carbs to replenish the stores of glucose. So, cravings are not just emotional, but often biological.

Additionally, there is another option for fuel: fat. And this is the ideal fuel that we would like our bodies to utilizes. However, glucose is the faster burning source of energy. So, when you are constantly in the red zone, you are burning more glucose (instead of fat) and craving more sugary foods to replace it. When you are in the green zone, your body is better able to burn fat and use it as fuel. This gives some insight into why stress and weight gain tend to go hand in hand.

Sleep

When you have constant low-level stress and your SNS is turned on, adrenaline remains in your bloodstream keeping you revved up. Remember, your body thinks that you are in danger and wants to keep you alert and awake. This is one of the reasons why people find it hard to fall asleep when under stress and insomnia is a common symptom of chronic stress.

You may fall asleep but because your body is still on high alert, your sleep is not restorative, and you wake up feeling just as tired as when you went to sleep. I know this problem all too well, feeling rested when I woke up despite getting plenty of sleep (often 10 hours or more) each night. This was especially eye-opening for me and prompted me to find strategies to calm my mind and body before bed.

Hair, Skin, and Nails

When the body perceives that you are in danger, its blood supply, oxygen, nutrients and energy are diverted to the most essential organs and processes that will save your life. Unfortunately, the health of your hair, skin, and nails is considered by the body to be non-essential processes. They are not going to make or break your survival and are often the last things to get the necessary attention. Therefore, stress can contribute to hair loss, skin disorders like acne, eczema and psoriasis, and brittle nails. The best way to get your hair, skin, and nails to thrive is to get your body back into the green zone. 

Digestion

Have you heard of the brain-gut connection? You experience it when you feel butterflies in your stomach when you’re nervous or excited. So, it’s no surprise that our digestive system is impacted by stress. When we are in the red zone, the natural rhythmic contractions that move food through the gut are disturbed. Food moves slower through the digestive tract and affects the body's ability to digest and absorb nutrients.

This can lead to disorders like IBS, acid reflux and changes to gut bacteria. With all the new information we are learning about the impact of gut health on our overall health (affecting immunity, inflammation, mental health and more), it’s easy to see how stress can have a domino effect on our wellbeing. 

How to Reduce Chronic Stress

Stress is an unavoidable part of life, but of course there are many things we can do to reduce the negative impact of stress in our lives and on our health.

The goal is to get out of the red zone (the constant fight or flight stress response) and back into the green zone where our parasympathetic nervous system can do its job – conserving energy, resting and replenishing.

Out of the Red Zone

To downshift the sympathetic nervous system (SNS) and get out of the red zone, we basically need to calm down (DUH! you’re probably thinking)! I know this is much easier said than done. But if the body feels it is in danger, it will keep activating the SNS and the stress response will continue.

One thing we must do is shift our perspective of the pressures we face in our daily lives.

I have a friend that very rarely ever gets stressed. I’m the opposite and am prone to worrying over the smallest things. For her, when a potential challenge comes up, like a project deadline, it doesn’t faze her. She just doesn’t interpret it in a way that causes panic or stress. It’s a pretty amazing skill and one that we all need. 

We have to work on reframing our thoughts about stress. Try to view stressful situations as challenges that you can control and master, rather than insurmountable threats. This will go a long way toward calming you down and reducing stress.

Another thing to consider is reducing caffeine. I know the coffee drinkers out there don’t want to hear this! I’m right there with you, I used to live on coffee too! But the problem with caffeine is that it increases adrenaline, the hormone that is released during the stress response. It keeps you revved up and energized, and it makes it harder to come back down and return to that state of rest and relaxation.

 It can be hard to make the transition to drinking less caffeine, but experiment with it and see how you feel. Try drinking decaf coffee (or half decaf/half regular) or herbal teas as a replacement. 

Into the Green Zone

This may sound unbelievable, but the best way to activate the parasympathetic nervous system (PNS) and return to the green zone is through breathing. Specifically, diaphragmatic breathing.

Diaphragmatic breathing, also called belly breathing or deep breathing, is a technique that engages the diaphragm and involves long, slow exhalation. You know that you are breathing from your diaphragm when your stomach moves up and down as you breathe in and out. This type of breathing actives the PNS by communicating to the body via the nervous system that it is safe.

For most people, this type of breathing doesn’t come naturally because we’re used to the short, shallow breathing from the chest that results from stress. It’s important to incorporate diaphragmatic breathing whenever you can to remind the body that it can relax. You can set a daily reminder or incorporate restorative, breath-focused practices into your routine, like yoga, tai chi, meditation and other forms of breathwork.

Get Your Nutrients

Keeping the body nourished with the vitamins and minerals it needs to regulate the nervous system and the stress response is important. Essential nutrients help regulate stress hormones that signal either danger or safety, neurotransmitters that allow for communication across the body, and the nervous system as a whole. Some of the key nutrients to include in your diet are B vitamins, vitamin C, calcium and magnesium.

Many herbs and adaptogens have also been promoted as effective stress relievers. Some of the most commonly used natural supplements for stress reduction are ashwagandha, chamomile, lavender, lemon balm, and holy basil, among many others.

Even though we tend to downplay it, stress has become a serious problem. Especially in our culture where we’re constantly busy and on the go. In the past, stress looked like a wild animal in the woods, but today’s stress has taken on a new form. It’s more psychological in nature and can be hard to escape. As a result, our bodies are constantly in fight or flight mode, responding to these daily stressors, with little opportunity for rest or recovery. This not only takes a toll on our mind, but our body as well. It leads to poor health outcomes like a weakened immune system and can potentially lead to chronic illness.

Fortunately, there is a lot we can do to calm our bodies and minds and get out of the red zone and into the green zone, where the body can do what it needs to do to keep us healthy.

So tell me, are you living in the red zone? How has stress been affecting you? Let me know by leaving a comment below!

Sources

• Stress and the Body, Integrative Nutrition, Inc, 2018
• https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
• https://courses.lumenlearning.com/atd-bhcc-intropsych/chapter/parts-of-the-nervous-system/

Self-Care Practices to Get Through the Coronavirus

I'm gonna be honest…I haven't left my house in five days. And, given the circumstances, I'm not sure if that’s a good or bad thing!  I'm really taking this social distancing thing seriously. Or maybe it's just the introvert/homebody in me taking over!  But whatever your personality or preference for leaving the house, the fact is that we are gonna be spending a lot more time at home than we're used to. 

The impact of COVID-19 has been different for everyone, but I think we can agree that it’s been very disruptive to say the least. No one likes feeling restricted.  And having events cancelled, travel being restricted, and restaurants and stores closing...sucks!  Our normal daily lives have been interrupted and it’s okay to acknowledge feelings of disappointment and frustration.  

But with all this extra time at home, there is a silver lining.  Whether you're working from home indefinitely or your social calendar has been completely erased, now is the perfect time to prioritize self-care.  And right about now, with all the additional stress, anxiety, and uncertainty, we need as much self-care as we can possibly get. 

Now, certain self-care practices will be harder to do, like those that involve going out and being around other people. But there are many things you can do from the comfort of your home that will not only help you stay sane and avoid cabin fever but will also keep you grounded and calm during these tumultuous times. 

Keep reading for 8 ways to practice self-care while quarantined at home.

1. Disconnect

Things are changing rapidly, and it is important to stay informed. But how much information is too much?  Everyone is talking about the Coronavirus and the sensationalized headlines will put you on edge. The heightened stress will keep your body in fight-or-flight mode which can weaken your immune system. That is the last thing you need right now!

Limiting your news and social media consumption is a simple way to protect your mental health.  Pick a few trusted news sources to keep you current on the latest developments. Reduce your screen time, especially before bed, to allow your body and mind to fully relax. 

2. Prioritize sleep

Sacrificing sleep has sadly become the norm.  According to the CDC, one third of Americans are not getting enough sleep (7-9 hours). And many more are not getting the deep, restful sleep that we really need. This is alarming because poor sleep (quantity and quality) have been shown to weaken the immune system, impair learning and memory, contribute to mood and mental disorders and even lead to chronic illness in the long term.

Not trying to scare you! But I do want to encourage you to make sleep and rest a priority, especially during this time of increased mental and emotional strain. Go to sleep early. Take breaks and rest whenever possible. Go easy on yourself and your body will thank you. 

Pro tip: put your phone away before bed.  Looking at your phone screen actually revs your brain up when it should be slowing down, negatively affecting sleep quality. Instead, create a bedtime ritual that allows your brain to wind down—relax in warm bath, read something positive, listen to calming music, try aromatherapy.

3. Keep some structure

It’s very important to listen to our bodies and provide what it needs. Sometimes that is flexibility and spontaneity.  Maybe that’s eating some good old comfort food or sleeping in a bit later usual.  But one thing that can help you to maintain a sense of balance in all the chaos is adding some structure to your day, especially if you’re relegated to working from home.  There’s no need to plan out your schedule to hour by hour, but a little structure can you help clear your head and reduce stress.

One simple way to do this is to incorporate a morning and/or evening routine into your day.  If you already have one, keep it up! It’s a great practice for bringing intention, productivity, peace, and self-care to your day.  If you don’t have a morning or evening routine, now is the perfect time to create one!

Here are a few ideas for activities to include in your morning and evening routine:

• Meditation
• Prayer
• Reading
• Oil pulling
• Affirmations
• Skincare
• Yoga/stretching
• Exercise
• Gratitude practice
• Journaling

4. Do that thing you never have time for

We all have that thing that we've been wanting to do for forever, but just haven't had the time.  NOW is that time!  Revisit an old hobby, learn a new skill, finish a project, start a side hustle.  Time is finally on your side. Do something that brings you joy or challenges you to step out of your comfort zone. For the longest time I’ve wanted to learn how to do fancy hand lettering and calligraphy.  I’m finally getting the chance to take my new brush pens for a spin.

Here are a few ideas to get you started:

• Take an online course
• Learn a new language or brush up on one you already know
• Make a vision board (doesn't have to be for New Years)
• Do something artsy (painting, crafts, knitting, photography etc.)
• Create a blog or Youtube channel
• Write a book
• Start a bullet journal
• Read for fun
• Play video games
• Get organized

The possibilities are endless!

5. Cook delicious food

I'm sure you’ve stocked up on lots of food staples and with limited take-out options, it's a great time to put your culinary skills to the test.  Whip up your favorite dishes or experiment with new ones. Pinterest is your best friend when it comes to discovering delicious recipes to try.  Cooking is very meditative and relaxing.  It allows you to nourish your body and spirit because, let’s be honest, eating good food can be a soul-filling experience like no other.  

Don’t forget to incorporate foods that are as nutrient dense as possible (based on what is available to you).  Keeping your nutrition up will go a long way toward keeping you healthy.

6. Stay active

The gyms are closed (or at least they should be), but that doesn't mean you have to be inactive. Get your endorphins flowing by working out at home. Exercise is one of the best mood-boosters. And there are plenty of sources for workout inspiration.  Youtube has tons of free workout videos—strength training, cardio, dance, yoga (check out my favorite channels).

It's also a good time to get out in nature and go for a walk or run.  You can continue to practice social distancing while getting a dose of sunshine and vitamin D.

7. Beautify your home

Did you know that your home could be a stress management tool? A messy, cluttered, or disorganized space can add to the stress and anxiety you may already be feeling.  Spend some time making your living space one that promotes relaxation and displays your unique taste and personality.  Make your space a refuge from outside stressors and a place that brings you comfort and peace.

Do some remodeling or redecorating. Add some feng shui touches to invite in more positive energy. KonMari your home by downsizing and organizing.  Even cleaning up the kitchen or tackling that pile of laundry can improve your physical and mental space tremendously.  It feels so good to be in an environment that you love and enjoy, am I right?

8. Keep in touch

Even though we are #socialdistancing, that doesn't mean that we have to live in isolation.  Get creative with your communication—people are hosting virtual dance parties and meditation sessions. I just took a live online African dance class with 100 other people. It was awesome! Tap into online communities.  Zoom, Google Hangouts, FaceTime, Facebook and Instagram Live are useful tools virtual connection.

And reach out to those you care about.  Call up the people you’ve been meaning to catch up with but haven’t had the time.  Even though we can't be physically together, community is still so important as we navigate our next steps.  Even if they aren't physically sick, many of us are going through a lot right now.  You may be as well. It's important to have people to talk to and, at times, just vent to during this stressful time.

There's a lot we don’t know about the Coronavirus and how our communities will be affected.  So much is out of our control and that's a hard pill to swallow. But what we can control is how we respond. And what we can do is take this time to go inward and prioritize our well-being and self-care.  

Wishing everyone safety and peace of mind. We will get through this together!

Alone Time: 10 Reasons to Spend More Time with Yourself

“Me myself and I, that’s all I’ve got in the end”...Don’t mind me, I’m still obsessively watching Beyonce’s homecoming documentary on Netflix!  But I do want to talk about a topic that is very near and dear to my heart: alone time.

Admittedly, as an introvert I love my alone time.  I neeeed my alone time.

Don’t get me wrong, connection and community are invaluable and I cherish time spent with friends and family.  But I also really value my personal time when I can recharge and reconnect with me. And guess what, you should too!

Whether you’re an introvert, extrovert, ambivert, or anything in between, we can all benefit from a little me-time.

As a society we tend to view solitude as a bad thing.  We see people who spend a lot of time on their own as anti-social or sad. And you might be thinking, time alone = loneliness.  But that’s not the case!

Loneliness is a feeling that comes from isolation and lack of connection.  But it’s very possible to be around people all day long or constantly plugged in to social media and still experience feelings of loneliness.

On the other hand, you can spend a substantial amount of time on your own and maintain healthy social connections without ever feeling lonely.

The thought of spending time alone might seem pointless or uncomfortable or even scary at times. But prioritizing quality personal time is incredibly valuable for your wellbeing, personal growth and overall happiness.

10 Reasons You Need Alone Time

1. Allow your brain to rest and recharge

Just like your body needs rest after physical activity, so does your brain.  Being surrounded by people and navigating their personalities and opinions takes a lot of mental energy.

Tending to others’ wants and needs, entertaining, supporting, conversing, listening, generally being “on” at all times can be extremely taxing, mentally and emotionally. Your brain can only take but so much constant social interaction.

Time spent alone without distractions allows your brain to slow down, decompress, and recharge.  You’ll gain clarity and focus and be more energized to face daily challenges when you allow your brain unwind and reboot.

2. Improve relationships

We all know the importance of taking care of ourselves first if we want to be able to support those around us.  Metaphors like filling your own cup or putting your oxygen mask on first are everywhere. And with good reason.

Spending time alone is the perfect opportunity to check in with yourself and make sure your needs are being met. It really is a form of self-care.  Only then can you meaningfully give to others.

Time alone will also cause you to value your relationships more.  Absence makes the heart grow fonder, right? When you disconnect from the people around you, even for a little while, you’ll appreciate the time you spend together so much more.

3. Increase self-awareness

Solitude gives you the much needed opportunity to focus on you.  Do you know who you really are--your strengths and weaknesses, your goals and aspirations, what makes you tick and what brings you happiness?  

Self-awareness is really the key to living your best life.  When you know who you are and what you want out of life you can go out and get it. You can better respond to the challenges of life because you know exactly where you’re going and what you’re capable of.

Self awareness is also an important component of emotional intelligence and deepens your compassion to those around you. When you know and accept yourself, you can appreciate the differences in others.

4. You’re the boss

When it’s just you guess who’s in charge? You get to make the rules.  No more worrying about everyone else’s feelings or preferences. It’s the perfect time to tap into your unique interests, talents and hobbies and just do you!

Alone time gives you the freedom to do to the things you actually enjoy without having to compromise or please anyone but you.

5, Get in touch with your emotions

It’s very easy to lose touch with your emotions when you’re constantly managing and reacting to the emotions of other people.  Sometimes this is a welcomed distraction because sitting with our own emotions, especially if they are negative, can be uncomfortable.

I think that’s why we love social media. It’s an escape from some of the not-so-pleasant feelings we may be experiencing, but aren’t ready to deal with.  

Time with yourself and your thoughts forces you to process your emotions-- a necessary practice for emotional health and wellbeing.

6. Be more productive

Nowadays, many workplaces are centered around teams and have open floor plans that encourage constant communication.  This can be useful, bringing about new and innovative ideas. But research shows that alone time actually enhances productivity, allowing you to clear your head and better concentrate on the task at hand.  

A recent study found that people produce their best work when they are able to take breaks from the group and spend time working in solitude.  They are able to think independently and creatively without distraction and bring those ideas back to the group.

7. Enhance creativity

Creatives of all types--artists, musicians, writers--have been known to seek solitude before creating their greatests works.  Academics often go on sabbatical when they are in the process of deep thought and discovery.

In fact, there is scientific evidence showing the connection between solitude and creativity. Neuroscientists have discovered that your best ideas come when your attention is not fully engaged in your immediate environment.  Without all the external stimuli your mind can wander freely to create original thoughts and ideas. Alone time gives you a fresh perspective and can lead to creative breakthroughs.

8. Time to reflect

Life is so fast paced. When we’re constantly on the go there’s little time to reflect on our experiences.  Solitude offers you the opportunity to go inward and make sense of the things happening around you.

Self-reflection helps you process your thoughts and experiences, increases positivity and deepens the connection you have with yourself.  Journaling is a great practice for reflecting on your life and the direction your headed in.

It’s easy to go through the motions in life and lose sight of your intentions.  By making time to reflect, you’ll be able to consciously direct your life according to your goals, values, and purpose.

9. Become more independent

When you start to spend more time alone you will notice a shift in your mindset.  You’ll realize that you no longer need to have people around you to keep you company. You start to think for yourself. You can make decisions without needing validation from anyone else.  You’ll start to trust yourself and your instincts and your confidence will soar.

When you’re an independent person you don’t need other people to make you feel fulfilled.  You’ll start to socialize not because you feel you have to, to avoid being alone, but because you actually want to.

10. No need to impress

Let’s be honest, we spend way too much time trying to impress.  Whether it’s with friends, coworkers, or on our timeline, we want to show the best version of ourselves and be well-liked.  When you’re alone, you can fully let your hair down and just be you. No judgement.

Plus, when you take the time to really get to know and understand who you are, you can be more authentic when you engage with others. And this will allow you to form deeper, more meaningful, and lasting connections.

Get the Most Out of Your Alone Time

Making time for solitude can have an incredible impact your well-being and quality of life.  It’s something everyone should prioritize, even if just for a few minutes a day. Close your door, put your phone on Do Not Disturb, and enjoy your own company.

If you’re new to this whole me-time thing and are wondering what you can do here are a few ideas for some solo activities you can try:

A favorite hobby

Take a course or learn a new skill

Journal

Meditate

Read a book for fun

Cook your favorite meal

Listen to music

Go for a walk

Listen to a podcast

Travel (if you’re feeling adventurous)

Literally anything!

Time spent alone is never time wasted. It’s time spent refreshing and renewing your relationship with yourself. And that is the most important relationship we have.

I’d love to know what you think about spending time alone and what you do during your alone time?

Leave me comment below!

Healing Ginger Turmeric Tea Recipe

It’s so interesting how our taste buds change over time!  Growing up I despised ginger-- could not stand it! I guess you could say I was a bit of a picky eater, and much to my chagrin, my mom would put ginger in everything (Jamaicans love them some ginger)!  Salad dressing, stews, desserts, so many places where, in my opinion, it just did not belong.

And I’m not talking about a dash of ground ginger. It was the real stuff.  We always had fresh ginger root stocked in the freezer.

Not only was ginger used as a flavorful spice, at my house it was also used for medicinal purposes.  Ginger tea was the first line of defense against almost all digestive issues.

Stomach ache? Have some ginger tea.

Nausea? Ginger tea.

Gas? You guessed it, ginger tea was the answer.

Back then I would’ve much preferred to just pop an antacid.  However, I’ve really changed my mindset when it comes to popping pills. There really is something to be said about natural remedies--getting back to our roots and using nature’s medicine whenever possible.

Today, I have to admit, I looove ginger and I too have bags of ginger stored in my freezer.

Ginger tea is no longer reserved for the occasional stomach ache, but is something I enjoy regularly.  One of favorite ways to start my morning is with a cup of ginger turmeric tea. The combination of these two powerful herbs makes for an incredible immune boosting, anti-inflammatory, gut healing drink.

Both ginger and turmeric have a host of healing benefits, which is why I love starting my day with this tea. Plus, it soothes my stomach almost instantly and tastes amazing.  The earthiness of the turmeric, the sweetness of the honey and the zing from the ginger all come together in an amazing way. It’s a must try!

Health Benefits of Ginger Turmeric Tea

Here are just a few of the health benefits this tea has to offer:

ginger root

Ginger

The medicinal properties of ginger have long been recognized by cultures across the world and used as an herbal remedy to alleviate different types of pain. Its benefits are far reaching, due to its anti-inflammatory properties, antioxidants, and therapeutic compounds. Ginger fights against infection (bacterial and fungal), regulates blood sugar, and lowers cholesterol.

As you might expect, ginger is an excellent pain-reliever, helping to reduce joint and muscle pain, menstrual pain and headaches.  Ginger supports gut health by promoting proper digestion. It has been shown to improve cognitive function and attention. Ginger may also contain anti-cancer properties. One particularly compound, 6-gingerol, has been shown to block the growth of cancer cells.

fresh turmeric root

Turmeric

Argued to be the best herb on the planet at fighting and potentially reversing disease, the powerful health benefits of turmeric can not be denied.  Like ginger, turmeric contains antioxidants and anti-inflammatory properties. Turmeric contains the active ingredient curcumin which gives turmeric it’s superfood status. In fact, turmeric is one of the most effective anti-inflammatory compounds available today.  Studies show that these compounds help to treat and possibly prevent cancer.

Additionally, antioxidants in turmeric help to improve skin health (conditions like acne and psoriasis) and liver functioning by helping to detoxify the body.  Turmeric also supports a healthy gut by reducing symptoms of IBS, specifically ulcerative colitis and crohn’s disease. Turmeric even combats obesity by reducing the growth of fat cell.

Black Pepper

Black pepper is a popular seasoning, but it actually has many health benefits that you may not be aware of.  It’s rich in vitamins, minerals and antioxidants. It’s also anti-inflammatory. Another healthy attribute of black pepper is that it enhances the body’s absorption of other nutrients.  Peperine, a compound found in black pepper, boosts the absorption of curcumin (the active ingredient in turmeric) by an estimated 2000%.  Combining the two drastically increases the health benefits.

Raw Honey

You can use any sweetener you like or none at all.  Raw honey is my sweetener of choice because it offers some health benefits that you won’t find in other refined sweeteners. Like ginger and turmeric, raw honey contains antioxidants that protect cells from free radicals, as well as phytonutrients that provide immune-boosting properties.  Raw honey also kills bacteria and fungus that cause infection. It’s a prebiotic, feeding good gut bacteria and balancing the gut microbiome. Studies show that raw honey can help reduce seasonal allergy symptoms.

Where To Find Fresh Ginger and Turmeric

For this recipe I use fresh ginger and turmeric root.  You can substitute and use the ground powder for each of these.  However, I’ve found that turmeric especially does not dissolve well in water, but it’s definitely doable.

If you’re wondering where to find fresh ginger and turmeric, many grocery stores have them available in the produce section.  Ginger is usually pretty easy to find. Turmeric can be a little more tricky, depending on your location. You can try your local farmers market as they tend to have more exotic options. Also Whole Foods often has turmeric available. If all else fails, you can buy your turmeric online.  Amazon has turmeric root available and it can be shipped right to you.

If at all possible, try to get the fresh stuff. I find it tastes so much better and richer that way.  You can safely store ginger and turmeric in your freezer for months at time.

Ginger Turmeric Tea

Ingredients

• 3 cups water

• 1 TBS ginger, grated

• 1 Tbs turmeric, grated

• ¼ tsp black pepper

• Raw honey to taste (or sweetener of your choice)

  Optional Additions

• 1 Cinnamon stick or ground cinnamon

• Lemon

• Mint Leaves

Directions

1. Bring water to a boil in a medium saucepan.

2. Once water is boiling, add all ingredients excluding sweetener and reduce heat to a low simmer.

3. Steep for 10-15 minutes (for stronger tea, steep for longer).

4. Strain and serve. Add honey to sweeten to your taste.

I love this recipe and also enjoy it as a base to many other herbal teas when I want to change it up.  Once your tea is brewed you can easily add another teabag of your choice to your cup for an additional level of flavor.

Ginger turmeric tea is healthy, healing, and delicious. It’s a wonderful addition to any morning routine.  I hope you enjoy this recipe as much as I do!

If you’ve tried this recipe (or plan to), I’d love to hear you what you think!

Leave me a comment telling me how you enjoyed this ginger turmeric tea!

Update: 6 Weeks Drinking Celery Juice

People are still talking about celery juice!  What many thought would be a passing fad is still going strong. Just type in #celeryjuice on Instagram to see the hundreds (maybe thousands) of people drinking celery juice everyday and experiencing miraculous health improvement.

A few weeks ago I decided to try celery juice for myself to see if it was really worth the hype. I wrote a post all about it: the origins of this health fad, the benefits, how to make it and my own experience drinking celery juice for two weeks.  Check out that post here!

Today I’m back with my celery juice update.

For a total of six weeks I drank celery juice every morning on an empty stomach, just as Anthony William (the Medical Medium), creator of the celery juice challenge recommends.  I was fully committed to the process and even got a new juicer. I was really hopeful that I’d see some amazing results like those I was reading about online.

Overall, my results were...mixed.  Did I experience a health breakthrough? Not really.  Did I see any positive results? Yes, definitely!

Will I continue drinking celery juice? Well…

My Experience

I know many people are skeptical about the idea of drinking celery juice and question how beneficial it really is. There’s a lot of debate because there isn’t concrete scientific evidence to prove that it works in transformational ways.  The evidence is mostly anecdotal (though pretty compelling from what I’ve read). Not to mention, it’s promoted by a guy who calls himself the “Medical Medium,” and says he gets his knowledge from a spirit guide.

Despite all of this, I kept a pretty open mind because I do believe that conventional medicine doesn’t always get it right when it comes to healing and addressing the root cause of illnesses.  Natural remedies and diet changes can do a lot to support health and aid in recovery.

I also read William’s recent book, Liver Rescue, which I found really, really interesting.  It gives a completely new perspective on the underlying cause of various illnesses. it also gave me a bit more background information on celery juice and its effect on the body. I give a brief summary of this in my previous post.

So over the last six weeks, I faithfully drank my celery juice every morning and tracked how I felt along with any physical changes I experienced.  

Overall, I really enjoyed it! It became such an important part of my routine. This was more mental than physical, but I felt great drinking something that was completely natural and healthy, compared to a fattening coffee or sugary tea. It took some time and effort, but allowed me to prioritize my wellbeing a little everyday.  It was like a form of self-care.

Here’s what else I noticed:

Energy

Many reported feeling super energized after drinking their daily celery juice.  For me, I did experience a bit more energy. I had recently weaned myself off coffee prior to starting celery juice and it became a nice replacement for my morning joe. I wouldn’t say my energy was through the roof, but it was a nice pick-me-up in the morning.

Digestion

Drinking celery juice had a major impact on my digestion. I noticed this almost instantly and wrote about it in my previous post.  Bare with me here, this is a little TMI! I suffer from mild IBS with symptoms like bloating, gas, upset stomach and constipation.  While drinking celery juice, and even after, it really cut down on these symptoms. It seemed to really soothe my stomach after drinking and cut down on stomach discomfort throughout the day.

Prior to drinking celery juice my bathroom trips were pretty infrequent, which isn’t the healthiest.  It means your body isn’t eliminating waste, which can cause toxins to build up in your system. And this can lead to increased inflammation and other more unpleasant side effects that can negatively affect your health.

Celery juice completely changed my...bathroom experience. I went from going every few days to one or more times a day, which is pretty drastic. I felt much better-- less bloated and uncomfortable on a regular basis. In that way, celery juice had a positive impact on my gut health.

Skin Conditions

My primary reason for trying celery juice was to improve my skin, specifically acne and eczema.  I’ve suffered from eczema consistently for over a year and more recently have experienced an onset of acne, since going off birth control.  Many of the celery juice success stories involved healing chronic skin conditions and I was hoping for similar results.

Unfortunately, I didn’t see a substantial change in my acne or eczema.  I know six weeks isn’t an extremely long amount of time, likely not enough to see drastic improvements.  However, I do think it’s enough time to start seeing some changes. But I really didn’t see any obvious changes in my skin.  

My eczema remained the same, with minor flare ups every week or two. My acne, on the other hand, actually got worse. I was experiencing more frequent breakouts and pimples were popping up on new areas of my face where I didn’t normally break out.  

At the time I thought this could be a detox effect and tried to push through.  But it just seem to be getting worse and worse. It’s possible that celery juice was helping to rid my body of toxins and they were escaping through the skin.  It’s also possible that if I kept with celery juice things would have improved like it did for many celery juice advocates.

But after six weeks I decided to stop drinking celery juice.

Why I Stopped Drinking Celery Juice

Like I said, I actually enjoyed drinking celery juice.  It was fully a part of my routine after six weeks and I had no intentions of stopping.  Then something changed that made it really hard to continue.

The main reason that I stopped drinking celery juice is because of how hard it was to find celery!!  The struggle to find good celery is real! It seems like literally everyone is drinking celery juice these days, which is great, but the stores can’t keep up. At least not in my area.

At first I was buying my celery from Costco, which was organic and a great price.  Then, out of nowhere, they ran out and almost a month later still haven’t restocked (I called weekly to check!).  I tried Whole Foods, which also ran out shortly after and hasn’t had organic celery for over two weeks.

I’ve tried many other supermarkets and had mixed results.  I learned that not all celery is created equal. Sometimes you will get a bad batch (organic or conventional) and it can taste HORRIBLE.  Toward the end of my six months, I seemed to be getting more bad than good.

So many times I went through the whole process of washing the celery, juicing the celery, cleaning the juicer (about 15-20 min), only to take a sip of undrinkable celery juice. It had a bitter, almost metallic taste that just didn’t seem like it could possibly be healthy.  I like to think of myself as something of a celery juice connoisseur at this point (lol!), so I know what celery juice is supposed to taste like. And that was not it!

This kept happening and I felt like I was wasting time and money. Basically throwing away bunches of celery, that cost anywhere from $2 - $4. It was also getting to be stressful--I never knew how the juice would come out and didn’t always have time to go through the entire process all over again. I had no way of knowing what celery to buy or if the juice would even be drinkable until I tasted it, even if it was organic.   

This, along with a few other issues made it hard to sustain:

• Time commitment - finding the celery, making the celery juice every morning (can’t really be made in advance),
• Cost of celery - about $2-4 a day (sometimes more) to make 16oz of juice,
• Skin results- didn’t see any change in my eczema and acne seemed to get worse.

Final Thoughts

Even though I’m no longer drinking celery juice on a daily basis, I don't have anything negative to say. It did wonders for my digestion and even though it didn’t give me the results I was hoping for with my skin, I still experienced some physical and mental benefits.

It’s definitely something worth trying depending on your health goals, schedule, budget, and access to celery.

I’m not completely done with celery juice yet. I plan to incorporate it in my diet every now and then when I can, but not everyday. At least not until the stores can keep up with the demand for good quality celery.

Have you tried celery juice?  What was your experience?

Ghee: 8 Healthy Benefits + Easy DIY Recipe

I have a confession to make…I’m obsessed with ghee!

I just want to put it on everything! I’ve been finding dishes to make just so I can use it or spread it on top (I’ve had a lot of toast lately).

If you’ve never had ghee, it’s basically a tastier, healthier version of butter.  Who would've thought such a thing could exist?! Not only that, but it’s been labeled a superfood and referred to as “liquid gold.”

You can find it in health food stores, ethnic markets, and many larger supermarkets, but it can get pretty pricey.  The other day, I saw a small 8 oz jar of ghee at Whole Foods for nearly $10!

I’m sorry, but I’m not paying that much for fancy butter!  Honestly, I don’t even use butter very often. I usually opt for olive oil or coconut oil, so I had no problem going without.

What I didn’t know is how easy and inexpensive it is to make your own ghee at home.  Once I learned this, I had no reason not to try it for myself.

If you haven’t had ghee yet, I highly recommend it!  Not only is it delicious, but it’s full of unexpected health benefits.

Read on to learn everything you need to know about ghee, including how to make your own.

What is Ghee?

Contrary to popular belief, ghee is not a new health fad.  It’s been used for thousands of years for both cooking and medicinal purposes in India and other parts of Southeast Asia, particularly in Ayurvedic practices.

Ghee is a form of clarified butter, which is butter that has been heated to remove water, milk solids (lactose and casein), and impurities. How ghee differs from clarified butter is that it simmers for longer, caramelizing the milk solids. This brings out the distinct nutty flavor of ghee and leaves it with a higher smoke point.

Because the milk solids are removed ghee is shelf-stable (does not need to be refrigerated), and safe for those with lactose intolerances.

Ghee, particularly when made from grass-fed butter, has a host of benefits that make it a great addition to your pantry.  In fact, some health practitioners recommend eating ghee daily to benefit from its many healthy properties.

8 Benefits of Ghee

1. High smoke point

Ghee has a high smoke point making it an ideal cooking oil.  The smoke point is the temperature at which an oil begins to burn. When you heat an oil past its smoke point phytonutrients break down rapidly and harmful free radicals begin to form.

Ghee has a smoke point of 485 degrees Fahrenheit compared to butter’s 350 degrees.  It’s safe to use when cooking at high temperatures. And it’s a great alternative to highly processed and genetically modified oils that are usually used for high heat cooking.

2. Rich in vitamins and antioxidants

Because ghee is more concentrated than butter, it’s more nutrient dense.  Ghee is rich in vitamins A, E, and K, all of which support health and immunity in countless ways, from vision and skin to bone, heart and even gut health.  Ghee also contains healthy cholesterol, omega-3 and omega-9 fatty acids which aid in brain functioning and mood.

3. Rich, aromatic flavor

Ghee isn’t just good for you, it also tastes amazing! Stronger and more fragrant than butter, many describe it as having a nutty, caramelized, butterscotch-like flavor. It’s even been described as “butter on crack.”  To me it tastes like an earthy brown-butter. However you want to describe it...it’s delicious! It enhances the flavor of anything you add it to and because it’s so rich a little goes a long way.

4. Lactose- and casein-free

If you are dairy-sensitive, ghee is a great option because it is both lactose and casein free. These proteins are often the ones responsible for unpleasant allergic reactions to dairy like stomach cramping, inflammation, bloating, and gas. During the clarifying process, the milk solids that contain these dairy proteins are completely removed, leaving you with pure butterfat.  

5. Supports gut health

Ghee is an excellent source of butyrate (butyric acid), a short-chain fatty acid that aids in digestive health. Butyric acid helps repair and rebuild the lining of the digestive tract, preventing symptoms of IBS, leaky gut syndrome, Crohn’s disease, ulcerative colitis and other gut-related conditions. Butyric acid also reduces inflammation and balances the gut microbiome by feeding healthy gut bacteria.

6. Fights cancer

Conjugated linoleic acid (CLA), a fatty acid found in ghee acts as an antioxidant and has a long list of health benefits. Some of those include reducing inflammation and preventing tumor formation. It’s important to note that higher concentrations of CLA are found in grass-fed dairy, so look for grass-fed ghee or butter to maximize health outcomes.  Ghee’s high smoke point also means consuming less free radicals, known to increase the risk of cancer.

7. Aids in weight loss

Ghee has been shown to aid in weight loss, lower body fat, and speed up metabolism. In addition to inhibiting cancer cells formation, CLA reduces fat cells.  Taken in small amounts, ghee can help you burn fat and reach your ideal weight.

8. Topical uses

Ghee can also be used topically to promote health and beauty. Apply it to skin and lips as a moisturizer. Use it as a deep conditioner to add moisture and shine to hair.  Ghee can also be used to heal and soothe burns and other rashes.

How to Make Ghee

Ghee is easy and inexpensive to make at home.  I recently made a batch and it came out perfectly.  It just takes a little patience. You want to heat your butter on a low temperature long enough for the milk solids to separate and caramelize, but not too long that it burns. Keep a close eye on it throughout the process.

I also recommend using grass-fed butter.  This is will give you the highest concentration of nutrients, so you’ll get the most health benefits and it will taste better.

Ingredients

• 1 lb of (grass-fed) butter
• Fine strainer (cheesecloth, nut milk bag, coffee filter, mesh strainer, etc.)
• Glass Jar

Directions

1. Heat butter in a medium-size saucepan over medium heat until melted.
2. Once butter is completely melted, reduce heat to medium-low and allow butter to simmer for 20-30 min. You will hear a lot of cracking and popping which is the sound of the water evaporating from the butter. A white foam, which is milk solids will rise to the top.  Ultimately the butter will have been separated into 3 layers: foam on top, clarified butter, and browned, toasted milk solids at the bottom. Watch carefully as you do not want your ghee to burn.
3. Once the butter is golden in color and you have your three layers, remove your saucepan from the heat.
4. Skim off the foam layer with a spoon and discard.
5. Slowly pour the remaining liquid through your fine strainer (for best results, use a mesh strainer lined with several layers of cheesecloth or a coffee filter) and discard the remaining brown bits.
6. Let it cool, seal, and store your ghee at room temperature for up to a month or longer in the refrigerator
7. Enjoy! Use it in the same way you would use butter or other cooking oils.

If you’re not a DIY kind of person, you can easily find ghee in stores or online. It will just be a little more costly.  Make sure you’re getting your ghee from a reputable source that uses grass-fed butter and without added preservatives or cheaper processed oils.  These things compromise the quality and reduces the health benefits.

Two popular, high quality brands are this one and this one.

Ghee is quickly becoming my healthy fat of choice over coconut oil and olive oil due to its unique taste and incredible health benefits.

Have you tried ghee? What do you think of this tasty butter substitute?

10 Tips for Starting a Workout Routine and Sticking to It

Raise your hand if you made a resolution to get fit this year? Raise your hand if you fell off the wagon a bit since January 1st?

Me too! It can be really challenging to start a new workout routine.  And once you start it’s even harder to stick with it and make it a long-term habit.

But once you get over the hump and really settle into a consistent workout routine, you’ll feel amazing!  Working out is truly a life changing practice that can positively affect every aspect of life--physical, mental, and emotional. Whenever I workout, my mood is instantly lifted and I feel ready to take on the world.  That’s a feeling everyone should experience!

Spring is upon us and it’s absolutely not too late to get back on the wagon and start working out.  If you’ve never really worked out before or have been on a little hiatus, now is the time to get your fitness journey started.  

Get back on track to achieving your fitness goals with these 10 tips for starting a workout routine and sticking to it.

1. Find Your Why

Working is as much mental as it is physical. That’s why it’s so important to identify your why. Why do you want to work out in the first place?  Is it to feel more confident? To feel stronger? To have more energy? To get healthier? To compete?

Once you’ve found your reason, dig deeper.  You want to be healthier...why? You want to lose weight...why?  Drill down as far as you can to find that driving force that will sustain you through tough workouts and on days when you don’t want to get up off the couch. Everyone’s why is going to be different, and it may change overtime.  Once you find yours write it down, post it where you can see it and use it as a daily motivator.

2. Love Yourself Now

When we start working out we usually have an end in mind. But don’t get so caught up on the end goal that you forget to be kind and gentle to yourself throughout the process. We say things like “I’ll be so much happier when I…” Lose the weight, have a six pack, can fit into my old jeans, fill in the blank.  

Change this mindset! Think of working out as an act of self-care, something you do for you. It’s prioritizing yourself, your health and your overall wellbeing.  Don’t make your self-love conditional, or based on you achieving that set goal you have in mind. This type of motivation doesn’t last especially when results aren’t coming as fast as you expected.  No matter where you’re starting, your size, your shape, or your ability, focus on loving yourself and enjoying the journey.

3. Set Short Term Goals

Sometimes getting to our ideal fitness level can seem like an impossible task.  Setting goals is extremely important for almost anything you want to accomplish in life.  But focusing on long term fitness goals like running a marathon or losing 50 lbs is overwhelming. Instead, set small, achievable goals that will keep you motivated and show off your progress. They should be measurable (something that you can track), relevant and attainable.

Here are a few examples:

• Work out 3 days a week for 30 minutes.
• Run a mile without stopping.
• Lose one inch from your waist.

Consider where you are currently in your fitness journey and where you want to be.  Achieving your smaller goals will encourage you to keeping going and get you closer to your bigger goals in a much more manageable way.

4. Start Slow

If you’re just starting out or getting back into the swing of things, please don’t try to push yourself to the limit on the first day.  Not only can this cause an injury, but you’ll burnout quickly. I’m guilty of starting out a little too ambitious, getting injured and having to recover for days or even weeks. It’s much harder to bounce back and you don’t want to get discouraged before you’ve even begun.  Slow and steady really does win the race!  

This goes hand in hand with setting attainable goals.  In the beginning your priority is to make your workouts sustainable so that it becomes a lifelong habit.  There’s nothing wrong with challenging yourself, but don’t over do it. Be gentle with yourself.  You know what you can manage. Start small and work your way up by gradually increasing intensity and time.

5. Set Your Own Schedule

One of the most important ways to make working out a habit is to create a manageable schedule and stay consistent. Most people are not able to devote 7 days a week to working out. (That’s really not healthy anyway!) Your schedule is going to depend on your lifestyle, how much time you have to devote, and when.  It also depends on your goals. If you’re looking to see major results, one day a week isn’t gonna cut it. The more time you spend exercising the faster you’ll start seeing results.

If you can only workout once or twice during the week, plan to go hard on the weekend. Spend extra time on the days you have it to spare. If you can only get a few moments of free time throughout the day, do shorter sessions but more of them. Create a schedule that you can commit to and make it a priority.

6. Choose a Workout You Love

If you want to make fitness a habit you have to find an activity you enjoy!  Something that gets you excited and makes you forget that you’re actually exercising. When it comes to working out there’s literally something for everyone:

Running, weight lifting, crossfit, yoga, swimming, kickboxing, pilates, cycling, dance, HIIT, bootcamp classes, sports teams, at- home workouts, hiking, and more.

Nowadays there’s so many options for you to choose from. Don’t be afraid to experiment.  Sites like Groupon and Living Social are great for exploring different types of workouts at a discount.  And many gyms and studios have introductory rates that allow you to get your feet wet without fully committing. And guess what...you don’t have to choose just one! Keep your workouts fresh by rotating different types of workouts. This will keep you going and prevent boredom and burnout. Right now I do a combination of weight lifting, yoga, and Body Combat classes. I love having different options to choose from depending on my mood.

7. Have a Few At-Home Workout Options

It's always nice to get out to the gym or yoga studio, but it’s also nice to have the option to get a quick workout in at home.  Let’s be honest, sometimes you just don’t feel like leaving the house. Am I right? Nothing wrong with that, but instead of letting this throw off your schedule, have some at home exercise options ready for these occasions.  No more excuses!

Investing in some small workout equipment like dumbbells or resistance bands or even a yoga mat will allow you to get a great workout from your living room.  Youtube has a huge selection of free workout videos that you can do from anywhere--at home, on a trip, etc. No matter what kind of workout you’re into, you’ll find it there.  You can check out my list of the best free yoga Youtube channels here!

8. Forget the Scale

I used to be obsessed with the scale, nervously weighing myself every morning hoping for a certain number.  Now I only step on the scale a few times a year. Why? Because a scale isn’t always the best way to measure your fitness progress.

One thing to keep in mind is that muscle weighs more than fat.  So as you start working out your body is both losing fat and gaining muscle at the same time.  Because of this your weight may not change drastically, especially over a short period of time. Seeing that may be discouraging.  But that doesn’t mean your body isn’t changing for the better. The scale doesn’t tell you things like body fat percentage, muscle mass, strength, stamina, and other important measures of physical fitness.

I know that losing weight is the goal for many.  Instead of weighing yourself everyday and seeing small fluctuations, try limiting to once a week or every two weeks.  Then you’ll have a better idea of the progress you’ve made. Another way to track your improvements is by taking measurements and monitoring your inches. Or take a full body picture once a months and see how your body is changing overtime.

9. Don’t Go It Alone

Share your goals and progress with the people around you. Or even better, find yourself a workout partner.  A recent study conducted at the University of Pennsylvania School of Medicine found that exercising with a partner improves weight-loss results.  Having someone else to workout with is a really effective way to stay motivated and hold yourself accountable.

Attending a group fitness class or going to a fitness-related Meetup is also a fun way to socialize with like-minded people. You can't help but feed off the energy and camaraderie of group classes and they’re great for making new friends.

10. Be Patient

We all love instant gratification. Unfortunately, it takes time to see the transformation.  But being healthy and feeling good is so worth the time and effort you put in. Enjoy the journey and celebrate the small wins along the way.  Focus more on physical changes than visual changes. Instead of looking for that six-pack in the mirror, acknowledge how much stronger your core is and how many more crunches you can do now compared to when you started.  Be patient and don’t give up. If you stay focused, consistent, and put in the work, you’ll see results.

Working out doesn’t have to be scary or hard or even boring.  Once you get started it can actually be, dear I say, fun! It’s a great way to relieve stress, get healthier, and feel amazing all at the same time.  I hope you found these tips helpful and are ready to get out there and start your workout routine.

What has helped you develop a consistent workout routine?

Why I Refuse to See a Dermatologist for Acne

Acne is the worst! Believe me I know...I’ve suffered from acne for years and it’s one of my biggest insecurities.  If you’ve ever had acne, I’m sure you can relate.

Not only is it mentally taxing, but depending on what type of acne you have, it can be physically painful as well.

Often the first place we turn for relief is the dermatologist’s office.  There you’ll likely be prescribed a combination of harsh topical creams and/or oral antibiotics.  And more often than not, these treatments do work.

For a long time creams and pills kept my acne, for the most part, in check.

In the past I was a strong advocate of seeing a dermatologist ASAP to manage acne and avoid scarring.  

However, the problem came when I decided to go off the medication.

Despite having been treated by a doctor for years, my condition was far from treated.  After slowly weaning off the meds, my acne was back like it had never left.

And guess what...it hadn’t.

What I’ve learned is that dermatologists do not cure acne.  In fact, they barely scratch the surface when it comes to addressing acne’s root cause.

My Acne Battle

For over a decade I have been in and out of dermatologists’ offices.  My first visit was around the age of 13. Back then it was just your average teenage breakouts--very minor. Maybe some blackheads and the occasional pimple, but nothing chronic at this time.

I started using prescribed creams and cleansers, which worked quite well for a bit.  But my skin eventually rebelled. In high school I transitioned to oral antibiotics--doxycycline/minocycline.  They worked wonderfully on my skin...until I went to college.

Freshman year, out of the blue, my face started breaking out like never before! For the first time I started getting severe, cystic acne. It was horrifying and horrible timing.

I stopped taking the pills and seeing my dermatologist. I blamed the medication. After all the years of treatment, my skin was significantly worse than when I started.  In hindsight it was most likely the result of stress from senior year, graduating, and preparing to leave for college.

After trying every over the counter remedy I could get my hands on, including Proactiv, my primary doctor put me on birth control.

I saw some improvements but I was tired of having my life controlled by acne. Feeling helpless, I went back to the dermatologist a year later. I started taking spironolactone--a blood pressure medication and diuretic that balances hormones and reduces oil production.

It worked like magic! My skin and self-confidence saw rapid improvements--my face looked 90% better and that painful, cystic acne became a thing of the past. I did get breakouts now and then, it wasn’t perfect, but nothing like what I dealt with before. Spironolactone, along with the Pill kept my acne under control for a little over five years

There was one occasion when I wasn’t able to get my prescription for a week and my skin started to get inflamed all over again. It was scary! According to my dermatologist, it is completely normal for your skin to revert if you stop the medication. And she assured me that I could safely stay on it for as long as needed.

Mind you, while taking spironolactone, yearly blood work is required to monitor your blood pressure and potassium levels, as well as a pregnancy test. It can cause birth defects if taken while pregnant. How safe is it really?

I experienced quite a few side effects that eventually caused me to stop taking it:

• Low blood pressure
• Fatigue
• Muscle cramps from increased blood potassium levels
• Dry eyes

When my optometrist recommended that I stop taking both spironolactone and the pill to help relieve symptoms of dry eyes, I was terrified. I couldn’t imagine having a repeat of freshman year, when my acne was at its worst.

After doing a ton of research and weighing the pros and cons, I worked up the courage to get off the meds.

I wish I could tell you that everything was fine and my acne never came back…but it did.

Thankfully, it’s not as bad as it was in college. But it’s still a daily struggle. Despite the frustration and the stress of dealing with acne, I have no plans of seeing a dermatologist or using prescription antibiotics.  

Why I Won’t See a Dermatologist

I recently discussed my acne concerns with my current primary care doctor and he asked if I considered seeing a dermatologist or if I wanted him to write me a prescription for an oral antibiotic.  My answer was No. Here are the reasons why I refuse to go back to the dermatologist to treat acne.

Doesn’t address the root cause of acne

According to the American Academy of Dermatology (AAD), the three causes of acne are

• Overproduction of oil (sebum) by enlarged oil glands in the skin.
• Blockage of hair follicles by oil or dead skin cells.
• Overgrowth of bacteria, P. acnes, inside clogged pores.

But what’s actually causing these things?

Why do I have more oil? How are my pores getting blocked?  Why is bacteria overgrowing?

Dermatologists treat acne as if it’s the cause when it’s really the effect.  It’s a sign that there’s an internal problem that you need to address.

So often dermatologists simply attribute it to genetics, write you a prescription and send you on your way.

Or they’ll say it’s hormones, write you a prescription and send you on your way.  

There’s little to no talk of why hormones are out of balance.  Things like stress, diet, gut health, inflammation, toxicity, poor liver functioning and medications all impact our hormones yet are ignored when it comes to treating acne.

I’ve been suffering from poor gut health for years and had no idea (you can read all about that here)! My acne was a symptom of this, but instead of addressing the root cause I let it go for years thinking I had solved the problem when my acne had subsided.

It’s no surprise that my acne came back because the same issues were still present underneath my clear complexion.

You can become dependent

When you have acne it can take a toll on your mental health.  I got so consumed in trying to fix it. It became an obsession that left me feeling really depressed. When you finally find what seems to be the solution, especially after trying so many things, it’s very hard to let it go.

I took pills for acne every single day for over five years with no plans of stopping because I felt like that was the only way to keep my skin clear. I was dependent on the medication not only to manage my skin, but to manage my self-esteem and my self-worth.  And that’s not healthy.

Even when I found out that the medication was having a negative effect on my health, it was hard for me to let it go.

I don’t want to feel like I need a medication for acne, a condition that is not life threatening, at the expense of my overall health and wellbeing.  

Side effects

I discussed some of the side effects that I experienced on spironolactone, but there are side effects for every drug even the topical creams. Chemicals like retinoids and benzoyl peroxide strip your skin causing it to produce more oil and can cause premature aging of the skin.

Oral antibiotics for acne have a long list of side effects, including upset stomach, nausea, sun sensitivity, yeast infection and more. The other problem with oral antibiotics is that your body will likely become resistant to them over time, leaving you back where you started.

We now know that the use of antibiotics of all kinds disrupt the gut microbiome.  Poor gut health has been linked to inflammation, digestive conditions like IBS, leaky gut, and crohn’s disease, autoimmune disease, mood disorders, skin conditions (like acne), and more. Long term use of antibiotics like those prescribed for acne are directly affecting the gut.

A short term solution

Acne isn’t just a random occurrence, it’s your body’s cry for help. Whatever’s going on inside, good or bad, will show up on your skin.  So when you don’t address that root issue, acne is never going to go away, no matter how many creams or pills you use.

Prescribed treatments are attractive because they are easy (just pop a pill or put on some cream) and often faster. But they are a short term fix and may be doing more harm than good.  I want to get off the roller coaster ride and take the time and effort to heal permanently.

I believe that my body can heal without prescription chemicals. I’m willing to be gentle and patient with myself, do my own research, listen to my body, and find a more holistic remedy that addresses the deeper issue that acne is just a symptom of.

I don’t expect everyone to take the same approach as me. And I don’t think there’s anything wrong with seeing a dermatologist. It worked for me in the past and I’m thankful that I was able to find an effective solution when I needed it the most.  

However, I’m no longer focused on just treating acne. I'm working on healing fully from the inside out.

What's your opinion about acne and the best ways to treat it?