Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
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You're Sure to Be the Best Dressed Guest at Your Next Wedding With These Fresh, On-Trend Outfits
With wedding season finally upon us, your calendar is probably quickly filling up with numerous Summer nuptials. If you've already worn your go-to wedding guest dress to multiple ceremonies this year, now's the time to give your wedding wardrobe a much-needed refresh.
Whether you are headed to a casual beach wedding or a fancy black-tie affair, reach for styles with cool, modern upgrades like asymmetrical hemlines, unexpected prints, and on-trend silhouettes. From flirty wrap dresses to sleek, fitted jumpsuits and even coordinated sets, read through to shop 30 fresh and exciting wedding guest outfits that feel very "2018."
Hunter McGrady Loves Putting Her Curves on Display in a Swimsuit - and We're ALL About It
Look up the word "bombshell" in the dictionary, and you just might see a photo of Hunter McGrady striking a pose and smiling back at you. The 24-year-old curve model made jaws drop when she graced the pages of the 2017 Sports Illustrated Swimsuit Issue wearing nothing but body paint, and in 2018, she was one of the magazine's top 12 "Rookies of the Year." Needless to say, Hunter spends plenty of time putting her glorious curves on display in a swimsuit - and it looks like her personal swim style is just as on-point when she's not posing for a professional shoot.
Don't believe us? Check out Hunter's sexiest swimsuits below, and you'll certainly feel her confidence radiating through your screen. Judging by these snaps, her bathing suit drawer must be positively overflowing!
Why This Doctor Recommends Keto (With a Catch)
Would clinical nutritionist Dr. Josh Axe, DNM, DC, CNC, recommend the keto diet? "Absolutely," he told POPSUGAR. But there is a catch. You can't do it forever.
A brief refresher, if you don't already know: the keto diet is a high-fat, moderate-protein, low-carb diet in which you switch your body's primary energy source from carbohydrates to fat (i.e., from glucose to ketones). Up to 80 percent of your calories come from fat - we're not kidding when we say high-fat! That's what differentiates this diet from something like Paleo or Atkins - they're both low-carb, but with keto, the emphasis is on the fats.
"I don't think somebody should be on a full ketogenic diet for more than three months," he said. "What I teach is not that everybody should be on a ketogenic diet - the basis of what I teach is traditional Chinese medicine, or TCM - but if somebody has the goal of overcoming epilepsy, fighting cancer, overcoming blood sugar issues like diabetes, losing weight, or even some hormonal issues, the ketogenic diet is a great temporary diet."
"Everybody is different; depending on somebody's genetics, depending on somebody's health goals or struggles, certain people should be on certain diets," said Dr. Axe. For the patients he believes need the keto diet for what he calls "a breakthrough" in their health, he likes to limit it to three months.
"The ketogenic diet is a great temporary diet."
"When I put my patients on it, it has been for a maximum of three months. I know some people who have been on [the keto diet] and have done it for a year and done well with it. But I don't think people should be on a ketogenic diet fully for more than a year - absolutely not for more than a year."
His reasoning for this is rooted in human history and the biology of our ancestors. As Dr. Axe is a clinical nutritionist with methodology rooted in TCM, this totally makes sense. "If you look at the way our ancestors lived and ate, they would've been what I would call 'keto cycling' - going in and out of ketosis. Our ancestors - they weren't purely ketogenic, and we shouldn't be either. To be completely healthy and to fuel certain systems, going into ketosis can be healthy, but we do need carbohydrates in order for our systems to function."
Dr. Axe cited a handful of small but notable studies with really powerful results from the ketogenic diet, including one on 11 women with polycystic ovarian syndrome (PCOS), two of whom had struggled with infertility due to the disease and both of whom became pregnant after going on the keto diet for 24 weeks. Though the studies have been on smaller groups, they show a strong promise for the diet's efficacy for certain health conditions.
These Jaw-Dropping BBG Before-and-Afters Will Have You Doing Burpees Before You Finish Reading
The Kayla Itsines BBG program continues to gain popularity, and for good reason! Women the world over are losing tons of weight and getting strong and confident using this fast, effective training program - celebrities included!
Ahead are some of our favorite recent transformations - before and afters that are so good, you'll be dropping to the floor for some push-ups before you're finished seeing all of them. Prepare for mega inspiration!
I Smoked Pot and Then Worked Out at the Gym - Here's How It Went
I smoke pot regularly - every day, in fact. It's my evening ritual after I've packed my gym bag, put away the dirty dishes, and changed into my sweatpants. Although marijuana is the cornerstone of my self-care practice, I had never really thought about whether weed could positively affect other aspects of my life, especially my fitness. But after reading about how marijuana could potentially improve your workouts and recovery time, I decided to give it a shot.
When used properly, weed can reduce inflammation in the body before, during, or after a workout, and it can give you a boost of energy before a sweat session. The key to unlocking these benefits, though, is to be thoughtful about which cannabis products you choose to use. It's important to opt in for products that are higher in CBD and lower in THC so you don't run the risk of feeling too high to function at the gym (or high at all).
For my very first weed workout, I chose to use CBD Vape by Select: Focus CBD Peppermint from Eaze, which has virtually no THC and a hefty amount of CBD, so I knew I wasn't going to deal with any of marijuana's psychoactive properties.
Within a few minutes of puffing on this vaporizer, I felt really, really calm. My entire body went into this relaxation mode, but not one where I couldn't function properly. The peppermint element of this product also woke me up a little bit, and I felt ready for my workout. I went to the gym to do a lower-body strength-training workout.
I felt a little self-conscious when I arrived at the gym, to be honest. I was a little nervous that I wouldn't be able to perform the exercises normally. In reality, that wasn't the case at all, but I still felt a little weird throughout the whole workout, like I wasn't meant to be there - and I couldn't help but be slightly anxious that I was going to drop a dumbbell on my foot.
But I got through the whole workout without a single hiccup! When I got home, I felt like I had crossed something off my bucket list, but that was about it. I honestly didn't feel like my workout was affected much at all. It felt really similar to any other session I've done in the past.
However, the story changed when I started using Papa & Barkley ReLeaf balm, also from Eaze, a product that is designed to ease sore muscles and back pains. I've been dealing with sore hip flexors lately from all the running and deadlifting I've been doing, so rubbing this balm into my muscles made a big difference. It soothed the pain and helped my muscles relax a lot more. Plus, it was a good excuse to give my lower body a nice, long massage.
This balm was especially effective when I used it at night right before bed in conjunction with my favorite vaporizer, Select Skywalker OG, a hybrid strain that's high in both THC and CBD. It helped my mind clear out and forget about the day and, more importantly, it helped my body wind down and relax just in time for bed.
All in all, I don't think I'll ever smoke pot before going to work out again, but I will definitely continue my post-workout recovery regimen that includes cannabis balms and vaporizers. That's where the real magic of marijuana happens for me and my fitness routine.
How Much Sleep You Get Is More Important For Your Weight Loss Than You Realize
It's a new year, and resolutions abound. It's hard not to feel energized by this goal-setting spirit, which can make you eager to set your own resolutions. Perhaps you've been inspired to put goals in place to help you lose some weight and lead a healthier lifestyle all around. It might seem intuitive to work out more and eat a varied diet full of healthy foods to reach those fitness goals. And yes, those are great resolutions. But you could be overlooking one very important resolution: to get more sleep.
Sleep is often one of the last things people tend to think about when it comes to setting goals to help lose weight and become fitter, but it's actually crucial for healthy living. Here are some shocking ways in which sleep deprivation can lead to weight gain and hinder your fitness resolutions as well as solutions to these issues.
Your Stress Levels Will Skyrocket
If you regularly get less than seven hours of sleep per night, your body will produce increased amounts of cortisol, a stress hormone. The increased presence of cortisol sends your body into a catabolic state, encouraging muscle breakdown and fat storage, which won't aid your weight-loss efforts.
"When our body is under stress, its priority is very clearly for us to survive," says Christine Hansen, FDN-P, CSSC, nutritional therapist with Sleep Like a Boss. She explained that cortisol makes our bodies go into emergency mode, triggering processes to store fat so that we have reserves to draw on. And while this mechanism definitely has a purpose, it's not especially helpful when you're trying to shed a few pounds.
Cravings Will Intensify
Another unintended negative consequence that lack of sleep brings is a desire for food - the sugary kind, in particular. It's necessary to get a good amount of sleep because it helps regulate your hunger hormones, ghrelin (which stimulates your appetite) and leptin (which diminishes appetite). Low ghrelin levels and high leptin levels are good for weight loss, but when you deprive yourself of sleep, the inverse of that happens: your ghrelin levels rapidly increase, causing you to feel hungry, and your leptin levels start to fall, which makes it hard to fight off the feelings of hunger.
Eating right is an essential part of any fitness regimen, so if you're constantly battling cravings, you could be slowing down your weight-loss efforts.
Gains Will Be Diminished
Weightlifting is an effective, proven method for weight loss. However, your workouts could be suffering from a lack of sleep. Sleep is a period of rest for your body, allowing it to repair and recover from the day. Our bodies release natural growth hormones as we sleep, aiding muscle growth and repair, fat burning, and even bone building. Poor sleep means your muscles won't be able to undertake that much-needed post-workout recuperation.
"Timing is crucial as well," says Brandon Mentore, a certified strength coach and owner of The BodyLogic. "The initial pulse of growth hormone occurs within an hour of falling asleep, and there are pulses that occur later in the sleep cycle, but [they] are contingent . . . on the quality of the initial pulse."
Mentore further explains that if you miss this initial release from lack of sleep, the amount of growth hormone released is significantly reduced. This means that all the benefits you get from recovery during proper sleep, such as building lean muscle and burning fat, are hindered. It's frustrating to think that the results of your challenging workouts could go to waste.
How to Get Better Sleep
So what solutions can you put in place to get more sleep and ensure that you're supporting your weight-loss efforts? Here are a few to get you started.
- Set a "no electronics before bed" rule. Instead of curling up on the sofa and opening up your Instagram feed, try to stay away from electronics for around 30 minutes before bedtime. According to Dr. Sujay Kansagra, MD, Mattress Firm sleep health consultant and author of My Child Won't Sleep, "When engaging with content on social media, the brain releases chemicals such as norepinephrine and dopamine. This makes it harder on your body to fall asleep because these chemicals stimulate the 'wake centers' of your brain."
Furthermore, the blue light emitted from electronic devices such as cellphones suppresses melatonin production. Melatonin is a hormone that signals to your body that it's time to go to sleep, so a deficit could make it much harder to catch some shut-eye.
- Take a hot shower. If you find hot showers relaxing, that's because they genuinely are - and they can help you sleep better, too. If it's hard for you to unwind at night, tossing and turning for hours, take a hot shower an hour and a half before bed. Hot showers aid your sleep because your body temperature rises during the shower and then rapidly drops once you step into a cooler room. This experience sends you into rest mode, making you feel sleepy as your body starts to slow down its metabolic activities.
- Practice gentle nighttime yoga. Yoga is a calming, centering practice that can also help you sleep better. A study from Harvard Medical School found that daily yoga can help with sleep efficiency, the amount of time spent asleep, and the amount of time it takes to fall asleep. While there is still limited research linking yoga and better sleep, it is a worthwhile practice to take up that can still your mind and ease any aches and pains you may be experiencing. Try out this calming yoga sequence to wind down before hitting the hay.
If you're serious about losing weight, it's time to start paying attention to your sleep. Apply these tips tonight to stop the cycle of chronic sleep deprivation and kick your fitness resolutions off right.
After Running For 15 Years, I Made This Change and Finally Lost Weight
I started running after college to lose that freshman 40 I was holding onto. I learned a lot along the way, like what socks prevent blisters and how to shop for a sports bra so you don't have to wear two. But what I struggled with was losing weight, specifically belly fat. And after 15 years of running and experiencing two pregnancies, that still-pudgy pooch - although a sweet reminder that I was my kids' first home - was always the thing I pinched and poked when standing in front of a mirror.
So I signed up for a half marathon. I was convinced that all those training runs would surely slim my middle, but when I stepped on the scale, I was completely wrong. I was gaining weight because the hunger that came with those long workouts made me want to eat all the time. After the race, although I made some changes to my eating schedule to lose the weight I'd gained during training, my squishy belly wasn't budging, and it pissed me off. It wasn't like I was going to run more often or for longer distances. It was quite by accident that I figured out how running could help me ditch my mummy tummy.
One morning, I skipped the hour-long flat road run and turned into the woods near my house. I let my dog, Reuben, off leash, and we just started running. My pace was much slower because the terrain was so unpredictable. Rain had eroded away the path, creating holes, plus the slippery wooden bridges, the rocks and logs to leap over, and the hills - man, were there hills! I was huffing and puffing way more than on my previous runs, and my quads, calves, and butt were burning. I had to swing my arms more to get up those steep inclines, and trying to catch up to my dog added a little fire to my step. At the end of my 20-minute run, I felt like I did after running one hour.
After just two weeks of running those trails and those crazy hills, I felt an incredible sense of strength in my legs I hadn't experienced before in the 12 weeks I was training for the half. In the obstacle course that is the woods, my muscles were constantly guessing, since running in the woods is completely different than running on a sidewalk or a treadmill. It's like a dance because there's no monotony of movement. Every step is a little different, a little shift to one side or the other, a little shorter or longer than the one before.
Interval training had always seemed so forced when running through my neighborhood: I felt a little weird sprinting past my neighbor's house, so I skipped them and just stuck to my 9:00/9:30 minute-per-mile pace. But the hills forced me to switch up my pace, and I knew this type of training would be the key to ditching my tummy. Running this way was also really challenging to my mind. I felt a complete sense of calm afterward that I wasn't able to get to unless I did a long training run. Instant runner's high in just 20 minutes? I was floored.
And the added perk? My belly looked slimmer. I could see definition in my obliques - I had obliques! By no means am I saying I have a six-pack after a month of running in the woods, but I see now that I was pushing myself in the wrong way. I was working harder, not smarter. If you're struggling with a weight-loss plateau from running, the answer for you, too, might be found in the woods.
The Definitive Guide to Getting Better Sleep
If a night of restful, quality sleep is ever elusive, your daily habits are in need of a revamp. Read on for 25 tips and tricks to get you on your way to a better night's sleep.
Runners, Please Don't Skip This After Your Next Run!
You just finished an awesome run, but before you strip down and enjoy a much-deserved shower, stretch out your tired muscles. It will not only feel amazing, but will also keep your muscles supple and can help prevent injury. Here are eight essential stretches to do after a run to target your lower back, quads, hip flexors, and hamstrings.
Just in Time For Summer: The Definitive Ranking of Halo Top Ice Cream, From Worst to Best
There is a special kind of love for Halo Top at POPSUGAR. People here go wild for the low-calorie, high-protein ice cream and can barely believe it's not laden with fat and sugar. How can something that tastes so damn good only result in 300 calories for an entire pint?!
Since its release last year, we've had the hard job of tasting each one of Halo Top's 25 flavors. We've endured spoon after spoon of flavors like Pancakes and Waffles, Vanilla Bean, and Mochi Green Tea - hard life, I know. At this point, it's safe to say that POPSUGAR editors are true experts in all things Halo Top, helping you decide the flavors that deserve room in your freezer. Here's our definitive ranking of Halo Top ice cream from worst to best.
- Additional reporting by Dominique Astorino
365 Everyday Value Foods to Support Your Weight-Loss Goals on the Cheap
If you're a regular shopper at Whole Foods, then you can understand how it earned the nickname "whole paycheck." After all, stocking up on organic food and healthy grocery staples can be pricey. Luckily, ever since Amazon's acquisition of Whole Foods and the success of its in-house brand 365 Everyday Value, shopping at the grocery chain is much more affordable.
And not only can you buy 365 Everyday Value foods at Whole Foods locations, but they're also available on Amazon Prime, Prime Fresh, and Prime Pantry. Here are some of our favorite 365 Everyday Value foods that will help you lose weight and remain within your grocery budget.
Don't Be Fooled by Low-Impact: These 10 Workouts Incinerate Calories
Injured? Just trying to give your joints a rest? You can still get an incredible workout in! No jumping, no plyo, no pounding the ground - just a great muscle burn (and some serious cardio, if you want!). The best part - it's all low-impact. Let's do this!
After Years of Struggling, Here's How I Finally Learned to Do Push-Ups
Let me tell you about my relationship with push-ups - as in, it didn't really exist. After years and years (and years!) of working out, being able to do a set of perfect push-ups never seemed to happen for me. I can plank for a decent amount of time, can deadlift a respectable barbell weight, and have run my fair share of races, but push-ups? Nope. And as a fitness editor, this has always felt embarrassing. This month I decided to get serious to conquer the elusive push-up and invested in personal training.
My first session with Austin Lopez, BS, CSCS, and trainer at DIAKADI, was a lesson in honesty. For years, my typical workout routine consisted of stringing together studio classes. One day I was at SoulCycle, the next day I was popping into yoga, and later in the week I threw in a couple of HIIT classes. At what point, Austin asked me, was I doing focused push-up work (or even going to the same studio enough to track my progress there)? If you want to master push-ups, you need to be doing push-ups on a consistent basis - period. Even if you have a strong core, arms, and chest, your body hasn't been consistently tasked with using them together in this specific movement. So we dug in, and in the process I was taught a push-up modification that trumps all others: the negative push-up.
A negative push-up focuses solely on the downward (aka eccentric) movement of the push-up. An easy way to envision the exercise is to think of it like doing one-half of a full push-up; by putting all the load on the eccentric movement, "you focus on elongating the muscle," said Austin.
Negative Push-Up How-To
- Start in a plank position with your arms and legs straight, shoulders above the wrists, core engaged.
- Take a breath in, and as you exhale, slowly bend your elbows, lowering your entire body to the floor for a six- to eight-second count. This counts as one rep. Note: When lowering to the ground, do your best to not collapse, making sure your entire body touches the floor at the same time. If it's too hard to maintain the exercise for six to eight seconds, start with a four- to six-second count.
- Perform for a total of eight reps.
"Because of the eccentric loading, you do a lot of 'damage' to the muscle, which is good when it comes to strength," said Austin. "When the muscle rebuilds itself, it will have to increase the size of its fibers that were damaged, making them stronger and better at contracting." In layman's terms: first you're gonna feel sore, and then you're gonna get swole.
Doing negative push-ups has been a total revelation for me. The modification has forced me to keep more control of my body and has tasked my muscles to turn on and work. I've been more aware of my form while still staying in the same movement as the conventional exercise, and I'm excited to say that I'm doing more push-ups on my toes than ever before, thanks to the strength I've built by performing this move.
An important note from Austin, trainer extraordinaire, "The most important part of this is to make sure you don't lose form while going down [in negative push-ups]; otherwise, you might as well not do them." A couple of form cues to keep in mind: be aware of your hips, and do not allow them to drop. If they do, it means "the abs are not being turned on or are not strong enough." Also, stop shrugging your shoulders up to your ears! "Not only does this take away from the desired effect of a push-up - chest, shoulders, triceps work - it also sets your shoulders up for long-term damage. A great tip for taking the shrug out is to rotate your elbows so that the pit [inside bend] of the elbow faces forward, and engage your hands to really grip the ground.
If your form is still off, try to modify by doing an incline push-up over choosing a push-up on your knees. "These are a little better at increasing your strength in the actual push-up because you are stressing your body in the way that is desired long-term," he said. As you become stronger in the move, continue to lower the angle of your push-up until you're parallel with the ground.
A How-to For Crafting the Ultimate Weight-Loss Salad
We might not be able to make it to Greece or Southern Italy any time soon, but we can bring the cuisine to us by celebrating the Mediterranean diet in our own kitchens. The healthy benefits of the Mediterranean diet are touted by numerous studies, and for good reason: it promotes heart health, good vision, and weight control, to name a few. An easy way to get the Mediterranean diet into your own life is by dressing up an everyday salad with elements of this regional cuisine.
Calling All Bread-Lovers: Here Are the Healthiest (and Tastiest) Brands Out There
There are times in life when your woes can only be cured with a slice of fluffy bread, and you shouldn't be deprived of that joy just because you're trying to maintain a healthy diet. Bread is a highly accessible food wherever you go; you can get your hands on a sandwich or avocado toast at any given time, and there's an entire aisle of the grocery store dedicated to bread. But it can be difficult to sift through all the choices and figure out which is best.
These are the main characteristics you want to look out for when you're bread shopping:
- 110 calories or less per serving
- Two or more grams of fiber
- Three or more grams of protein
- Four grams or less of sugar
- Zero grams of saturated fat
These selections meet all of those criteria - and they taste so delicious, it'll make your head spin.
A Doctor Lays Out the Perfect 12-Week Diet Plan to Lose Weight and Feel Amazing
For pretty much anyone on the planet, the hardest part about losing weight is changing your diet. There are so many different paths to cleaning up what you eat, and there's no one-size-fits-all rule. To help you navigate the weight-loss waters, we spoke to Dr. Luiza Petre, a weight-loss and weight-management specialist and board-certified cardiologist, and she laid out the ultimate 12-week diet plan to help you lose weight and feel your very best.
There are three cycles to this plan, and each of them are laid out ahead. Let's get started!
Golden Milk: The Antidepressant, Debloating, Weight-Loss-Boosting Wonder Drink
Ready to simmer down and give your body a boost before bedtime? We've got the perfect, healthy nightcap for you, and you may have heard of it: golden milk.
Used for centuries in Ayurvedic medicine, golden milk is a combination of the powerful spice turmeric, coconut milk, and sometimes coconut oil. Black pepper is often added (in small amounts) to increase the bioavailability of (i.e., your body's ability to absorb) the superspice turmeric. Creamy and spicy, soothing and warm - this delicious drink is more than just a tasty treat. Rich in electrolytes and digestive-aiding properties, your body is going to love every sip.
- Benefits of Turmeric: Turmeric's benefits are so good, one 2013 study said it's almost too good to be true. The anti-inflammatory spice has "shown therapeutic potential against a number of human diseases," including cancer and could even help with Alzheimer's. Because of the reduced inflammation, turmeric can also help with gas, bloating, and digestive discomfort, and some studies have mentioned its help with weight loss. Also, some studies and sites have shown that turmeric has antidepressant properties, leading to better moods, less stress, better sleep, and improved brain health.
- Benefits of Coconut Oil: Similarly, coconut oil can help with digestion and gut health, thanks to its antimicrobial properties (which come from good fatty acids, MCFAs). The healthy fats can also raise your good cholesterol, HDL.
- Benefits of Coconut Milk: Did you know that coconut milk can also help with digestion? It "nourishes the digestive lining" with natural electrolytes and healthy fats, which can improve gut health and help with IBS. Like turmeric, it can help reduce inflammation and even aid in weight loss. MCTs, another kind of fatty acid, are found in coconut milk and help with physical performance - allowing you to build muscle and lose fat.
Ready to mix up a batch? We like flavoring with a little honey or agave and sometimes a bit of vanilla bean or vanilla extract, cinnamon, and ginger. You'll be sweetly sipping your way to health in no time!
13 Weight-Loss Motivation Techniques
You've been trying to lose weight for a while now, but it seems like you just can't stay on track. Here are some weight-loss techniques to keep you motivated to reach your goals.
4 Reasons You Need to Eat Carbs If You're a Woman
Carbohydrates have gotten a bad rep over the years, but we're here to clear up some common misconceptions about this macronutrient. First and foremost, carbs are your body's first source of energy, and if you want to feel good, we highly recommend eating them daily. Second, not all carbs pack the same nutritional punch. Birthday cake and fruit both contain carbs - the difference is that one is highly processed and refined while the other is not. See what we're getting at? Carbs are great and necessary to keep your body functioning at its best - it just depends on the types of carbs you're eating.
Related: Should You Avoid Carbs at Night If You're Trying to Lose Weight? 3 Dietitians Answer
Do These 6 Things If You Want to Ditch Belly Fat For Good
If your waist is the first place pounds tend to creep up on, those are probably the pounds that are the hardest to lose. If you've been blessed with an apple-shaped body and you're looking to slim your middle a bit, here's what you need to do to lose your belly fat.
Be Kind to Yourself
Instagram is an endless source of inspiration, but seeing all those six-packs staring back at you can make you feel really self-conscious if you're struggling with a little belly fat. Remember that we all have a little squishiness, and it in no way measures what an amazing person you are. It's also OK to want a slimmer middle; just be sure you're going about it in a healthy way and setting realistic goals. Talk to yourself the way you'd talk to your best friend. Be positive and love yourself along your journey to a flatter tummy.
Do Cardio, but Not Just Any Kind
Unfortunately you can't pick and choose where you want weight to melt away, so instead of doing crunches, you need to do cardio to lose your overall body fat. While running, biking, and swimming are excellent ways to burn calories, incorporating high-intensity intervals has been proven to target stubborn belly fat. You can add 30- to 60-second speed bursts into your regular workout or try this 45-minute HIIT workout to shrink your belly.
Don't Forget About Your Muscles
Cardio burns fat, but so does having muscle mass. If you want to effectively reduce your body fat percentage, which will help diminish the roundness in your belly, fitness instructor John Kersbergen says you must also include strength training.
Bodyweight moves are great, but to lose weight faster and more efficiently, add weights to your routine. And the order of what you do in the gym matters, too. Natalie Carey, certified trainer and sports nutritionist at DIAKADI Fitness, says to do strength training first, then cardio, since strength training increases the "afterburn effect."
Also, instead of focusing on core-specific moves, do full-body moves like the squat to overhead press. These types of exercises save time by working multiple body parts while simultaneously engaging your core.
Abs Really Are Made in the Kitchen
You've probably heard this before, and it's the truth! You can't outrun a bad diet. If you exercise every day, but your diet is terrible, it'll show. Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit, told POPSUGAR, "There are really no exercises to reduce belly fat. Unfortunately, this is the age-old myth. People think they can get abs, and just abs." But here's the truth: "Reducing belly fat ultimately comes down to how you eat." In order to lose belly fat, you need to reduce your overall body fat percentage by dialing in your diet, eating whole foods, ditching the junk, and creating a calorie deficit with portion control.
Be Smart About What You Eat
Processed food and junk food are definitely not going to help you get a six-pack. But there are foods you can eat that are proven to target belly fat. Go for oatmeal, blueberries, MUFA-rich almonds, lean protein like salmon, and fiber-rich greens.
Christmas Abbott, CrossFit competitor and author of The Badass Body Diet ($28), also says that to diminish belly cellulite, "You can't go wrong by dividing your plate into thirds and filling each section with a primo protein, primo carbohydrate, and primo fat." She also suggests ditching processed foods and says to avoid alcohol.
Stress Less
Did you know that stress plays a big role in belly fat? It triggers the production of cortisol, which is a stress hormone that's linked to an increased appetite and more belly fat. Find healthy ways to relax each day, like getting 10 minutes alone to meditate, read your favorite book, or do this tension-melting yoga sequence. If you're anxious or worried, talk to a friend or therapist or write in a journal. And go ahead and treat yourself to a manicure or a massage when you're really stressed. It's good for your mental health - and your belly.
Model credit: @mandymartini
5 Common Reasons You're Waking Up in the Middle of the Night
If you find yourself tossing and turning at night, there could be several possibilities for your disrupted slumber. It could be attributed to certain daytime habits, like drinking coffee too late into your day, or other underlying issues that are worth identifying. Regardless of what's preventing a restful night, it's crucial to think of sleep as a sign of your health, rather than as a means to an end. To figure out why you're waking up in the middle of the night, we looked to Terry Cralle, RN, a registered nurse and certified clinical sleep educator at The Better Sleep Council, for some answers.
1. You're not cutting off caffeine early enough.
If you work a normal 9-to-5 schedule, a good rule of thumb is to switch to noncaffeinated drinks by lunchtime. To many of us, that might not sound doable, especially as soon as that afternoon slump rolls around. But caffeine can remain in your system long into the day. Also keep in mind what that third cup of coffee is telling you.
"If you're relying on caffeine all through the day, you're not getting enough sleep," Cralle told POPSUGAR.
2. It's your nightcap.
Winding down with a glass of wine before bed may initially put you right to sleep, but nightcaps typically result in a restless night. Once you're awake, you stay wide awake long enough for it to affect the rest of your evening's quality of sleep.
"[Having alcohol close to bedtime] will disrupt your sleep later on and really cause it to be fragmented," Cralle said. "And then you can get in a vicious cycle of too much caffeine during the day, so you're going to sort of self-medicate with alcohol at night. Then you wake up exhausted, which requires more caffeine."
Instead, opt for herbal tea or warm milk.
3. It's your bed.
If there's one splurge you can justify, it's a quality mattress and/or pillow. Considering that we spend about a third of our life asleep, it's important to invest in your rest.
"I'm all for getting a really comfortable mattress because it really does make a difference," Cralle said. "You want to make sure you're optimizing your sleep in all ways possible - good sleep equals good wake."
4. It's your sleep environment.
Sometimes, having a supercomfy bed isn't enough. It's also important to consider how you're utilizing your bedroom space. Cralle suggests thinking of your bedroom as a "sleep sanctuary," free of exercise equipment and clutter. Just as how you'd optimize your office for productivity and focus, limit all other bedroom activity to sleep and sex. Keep as much light out of the room as possible at night (the darker, the better) and even consider painting your walls a soothing color.
It could also be factors like allowing your pets to sleep with you. "You've got to really drill down and look at everything to see what's going on," Cralle said.
5. You might have an undiagnosed sleep disorder.
To really identify the reason for your disrupted sleep, log your quality of slumber into a sleep diary as soon as you wake up in the morning. Or, if you have a sleep tracker, follow your progress for two weeks. According to Cralle, there are over 88 sleep disorders, and most people ignore sleep problems without realizing how important sleep is to your health.
"I tell people to view sleep as a vital sign," she said. "I think people should bring up sleep at every single healthcare provider encounter - it's that important and fundamental to our health. If your healthcare provider doesn't bring it up, you bring it up."
The Most Effective Way to Do Plank, According to a Trainer
When you are short on time but want to fit some quality strength moves into your fitness routine, planks are an excellent option and one of the best ways to build strength and stability in your core. One of the most important things to be mindful of when performing planks is correct form, as doing the exercise incorrectly not only won't improve your strength, but it can also eventually lead to discomfort and potential injuries.
"People generally start to feel discomfort in their shoulders, which may indicate that their elbows are not directly beneath them and they have not engaged their core, leading to the shoulders taking a lot more strain then they need to," said Victoria Webster, a certified personal trainer at Suite Time Fitness in Houston. "Another thing to look out for is low back discomfort. This is a sign that your core is collapsing and your back is sagging down."
There are many variations on plank exercises, but one of the most basic is the forearm plank. Follow these steps to ensure you are performing the exercise correctly:
- Find a space in front of a mirror so you can check your form.
- Lie on your stomach, bring your elbows directly under your shoulders, and flip your toes under your feet
- Exhale and lift your body off the ground. Your body should be in one straight line with a flat back, your butt down and your core engaged.
- Actively draw your belly button up into your spine. Your hands can be grasped in a "prayer" position or parallel to each other.
- Check yourself out in the mirror and lift your midsection back into that strong, straight line you had initially
Don't get too preoccupied with how long you can hold a plank, either. "There is no reason, ever, to hold a plank for five minutes. One or two minutes are good goals to work up to; anything more than that and you'll likely begin to lose form," Webster said. "Personally, I like to do several sets of 90- to 120-second planks, alternating with a low back exercise, for balance."
Finally, don't forget to breathe. "As a trainer, I find that when people are doing exercises that are difficult, and especially if they're being timed, they hold their breath. Nice, slow, controlled breathing will help you through the exercise," Webster said.
Why Deadlifts Are the Best Exercise For Weight Loss
Losing weight can often feel like a full-time job. You have to eat (mostly) healthy and also make sure you're getting a healthy mix of strength training and cardio. But there are a few shortcuts you can take, which come down to picking the right kinds of exercise to maximize your efforts. Why do a bicep curl when you can work even more of the body by doing a squat with overhead press? And if you only have time to fit in one move today, don't you want it to be THE move? When it comes to toning up, encouraging weight loss, and working your entire body in one swoop, few moves can beat a deadlift, trainer Holly Rillinger told POPSUGAR. And Holly should know, besides being a Nike Master Trainer and Flywheel Sports Master Trainer, she also used to play professional basketball.
"It's such a great move because it uses the biggest muscles in your body: your legs - [and] the more muscle you have, the higher your metabolism," said Holly. "Anytime we use our hips, our body releases testosterone and growth hormones, which can be scary words for women, but all you have to think of is 'lean' when you hear those words. So being able to work your hips and your lower body in one movement really ends up challenging your core and your shoulders so it turns this one move into this total full-body workout."
Single moves that do so much are a rarity, so incorporating deadlifts into your routine means you can sculpt the upper and lower body simultaneously, freeing up more time for you to get on with other things in your life. Just keep in mind that while a deadlift may look simple, it's not. Doing the move incorrectly could result in you not getting the full benefit of the exercise, or worse, injury. Holly, who is also a spokesperson for BIC Soleil Shine, attributes the difficulty of the move to the fact that "there's so much going on" when you perform the exercise, and given that it's such a powerhouse, it makes total sense. "I think it's totally worth having a trainer look at you when you start deadlifting or at least film yourself to make sure you're doing it correctly," she said.
Ready to get started?
- Stand holding dumbbells in each hand, arms at your sides, with your knees slightly bent. If you don't have dumbbells, you can also use a weighted bar.
- Keeping your arms straight and knees slightly bent, slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
- Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine! Beginners should aim to take four seconds to bend down and two seconds to pull up.
- Do three sets of 12 reps.
These Are the 5 Best Plank Variations If You're Trying to Lose Weight
If you want to tone your arms and abs, plank is one of the most effective moves. But aside from building muscle, if you want to lose weight, like that extra fluff around your belly, doing cardio will help burn calories. So try these cardio plank moves to maximize the calorie-burning effects of this basic must-do move.
These Are the 5 Foods Jillian Michaels Eats Every Day to Stay Slim and Strong
Celebrity trainer Jillian Michaels is the ultimate motivator. She helped numerous people get healthy on The Biggest Loser, and now she offers customized workouts and meal plans on her new app My Fitness by Jillian Michaels. Knowing that she's a source of inspiration for so many people out there, we spoke with Jillian about some of her daily habits.
Working out is a crucial part of Jillian's day-to-day, but she puts just as much emphasis on eating clean, whole foods that help her feel her best and stay slim. These are the five foods she eats on a daily basis:
- Organic Greek yogurt
- Fruits
- Lucky Jack organic cold brew coffee
- Wild salmon
- Salads with dark leafy greens
"Fat is stored energy and calories are units of energy," Jillian told POPSUGAR. "Eat too many calories and you store them as fat. To lose fat, you must burn stored calories. Therefore, eating [healthy] and training for calorie burn - HIIT intervals, weight lifting, circuit training - are the keys to losing fat."
No matter what your diet is, you can mimic Jillian's philosophy - eat as many whole foods as possible, and steer clear of packaged goods, sugar, and anything fried. Keep that up with your training, and you'll see weight-loss results!
What Being Latino Means to Me: It's Like We're the Same, But Different, But Still the Same
Latino |ləˈtēnō| chiefly North American noun (plural Latinos) (in North America)
A person of Latin American origin or descent, especially a man or boy.
Hispanic |hiˈspanik| adjective
Relating to Spanish-speaking countries, especially those of Latin America. Relating to Spanish-speaking people or their culture, especially in the US.
noun
A Spanish-speaking person living in the US, especially one of Latin American descent.
- New Oxford American Dictionary
It's an interesting thing to be asked what is one's proudest moment as a Latino. The caveat is deciphering what exactly it means to be a Latino. Does the term refer to everyone who has a background coming from Spain? Or does the word refer to those of us who stem from the Southern countries of America? A Colombian, as I am, is both Hispanic and Latino, but my Brazilian neighbor would only be Latino. My friend from Spain would be Hispanic, but not Latino. Perhaps all Hispanics are Latinos, but not vice versa?
As if that wasn't enough, once we have reached the decision of whether we are Hispanic, Latino, or both, we have to decide which flavor of Latino we are. Being a Latino/Hispanic from, say, Cuba is not the same as being a Latino from Argentina . . . not even close. It's two completely different worlds. The only thing these two Latinos really have in common are a shared language and the fact that they can trace their country's history to an overzealous Habsburg with an underbite. The African percussion in Caribbean music has very little to do with the strings of an Argentine tango, and yet here we are.
Latinos are one, but we are not homogeneous. If you're a Latino in California, people might assume you jumped over a river to get into the United States. If you're a Latino in Florida, they might assume you washed up on the beach like DiCaprio in the beginning of Inception. It's like we're the same, but different, but still the same.
Now, this leads me to another question: is POPSUGAR asking me what my proudest moment was as a Latino in general, or more specifically as a Colombian? This is also a sticky subject, since one Venezuelan may revere Simón Bolívar, while a Spaniard may hold him in less esteem, and yet they would both be Hispanics.
So for all intents and purposes, let's just say that you're asking me what my proudest moment was as someone born in the general area between the northern border of Mexico and Tierra del Fuego. I was born in Barranquilla, Colombia - mentioned in Johnny Cash's "I've Been Everywhere" . . . why? . . . no one knows - so my version of what being a Latino is and what being Hispanic is centers around salsa music, rum, deep-fried food, human rights violations, and beautiful women.
We tend to stick together, and we like to stick together.
Being from Colombia is different than being from Mexico. Mexico has a very strong identity and global presence; everyone has an image pop up into their minds once the word "Mexico" is uttered, whether it be delicious tacos or sombreros or whatever. Everyone loves going to a festive Mexican restaurant, Taco Tuesday, and margaritas. Alas, I am not from Mexico.
Not many Americans are feverish to go to a festive Colombian restaurant or drink aguardiente. Unfortunately, when one mentions Colombia, the two images most people think of are (1) coffee and (2) Pablo Escobar. (Oh, and not to mention that atrocious misspelling of the country with a "u" where an "o" should be.) I have yet to see an arepa food truck parked outside the LACMA. Perhaps one day.
A lot of times, it is much easier to make a list of things we are not proud of as Latinos: the banana republics of the early 20th century, the atrocities that so many of the dictators who have ruled South America at one point or another have committed, the civil wars, the feudalism that still prevails, the machismo, the homophobia, the lack of education, the class divide, the lack of reliable WiFi . . . the list can go on and on and on, the same way that it can go on and on and on for every other culture around the world. But we have Desi Arnaz, so he kind of cancels everything else out.
We have some shining moments, as well. Guillermo González Camarena (Mexican) invented color television. Luis Miramontes, also Mexican, invented the contraceptive pill (blessed be the day). Domingo Liotta, from Argentina, invented the artificial heart (and gave it to my ex, apparently). Gabriel García Márquez won the Nobel Prize for Literature. Desi Arnaz revolutionized television. Alejandro González Iñárritu won back-to-back Best Director Oscars. Bolívar fought off the Spanish yoke and fought for freedom and democracy. We have Charo, Salma Hayek, Pitbull, Ricky Martin, Carolina Herrera, Carlos Slim, Jessica Alba, Robert Rodriguez, Jennifer Lopez, Rita Moreno, Sofía Vergara (hi, Mom!), Shakira, Daddy Yankee, Raquel Welch, Ricardo Montalban with his rich Corinthian leather, John Leguizamo, Andy Garcia . . . the list goes on and on of Latinos who have made an impact, both within the Latino community and abroad. And we should be proud of that.
We Latinos tend to find solidarity pretty much only when we're far from home. A Latino doesn't care if another person is Latino unless we're the only two Latinos in that place; then suddenly we're best friends. That's actually how I made most of my friends in a predominately white school.
"Hey, did I just hear you speaking Spanish? I'm from Venezuela."
"I'm from Colombia."
"'Kay, we're friends now. Lunch?"
We tend to stick together, and we like to stick together. We go to the Latin parties. We go a lo de uno, lo propio. We go with what we know. Since we surround ourselves with ourselves, we are inundated with the Latin-ness all day long. No matter where we are, one friend has a bottle of Ron Medellin at their house, another may have the flour to make arepas, another may have the queso criollo - we all have little bits and pieces from the motherland that we share with one another now and then. It keeps it present.
This is why it is kind of jarring, and exciting, when we see something of ours in a place where we wouldn't think it would belong. You have no idea how excited I get when I see a can of Manzana Postobón at a random 7-Eleven in Miami. It's silly, but for me, in my mind, there is no reason a Colombian soda should be found at a convenience store in the United States. It blows my mind; it's a very pleasant surprise. It's the little things like that that sometimes make me stop and think and go, "Oh, sh*t - I guess we're not just amongst ourselves . . . other people know about us, too!"
About four years ago, when I was still young and fresh and my skin had the youthful bounce of collagen, I went to Japan with my mother and some friends. A very good childhood friend of mine - who I guess would be considered an expat by this point 'cause he's still there - was also in Japan. So I gave him a call (see, back then people had to call people), and he joined us in Kyoto.
Well, what does one do when one is young, full of hope, and exploring an unfamiliar country such as Japan with an old friend? Drink. We drink. Now, Kyoto is a wonderful, beautiful place. It has labyrinthine alleys and streets, and each little opening contains a restaurant or a bar or something wonderful that I couldn't tell you what it was because I couldn't read the signage. So, as my friend and I were walking up and down this little downtown area, we get tired of trying to decide which bar to go into and literally just stopped and walked into the first door we had on our right, without pause. We walked up these narrow stone steps, and what I saw once I walked in I will never, ever forget.
It was a salsa bar. In Kyoto. Like, a real salsa bar. "Chan Chan" was playing on the speakers; they were drinking Havana Club rum; instead of peanuts, they had plantain chips; there were pictures of Celia and Tito on the wall; and there were people dancing. Never in my life would I have thought that I would get to see a Japanese couple dance salsa better than I do.
The barkeep turned out to be the owner, and he was very proud of his bar. He was even more proud to show me a picture of him and Celia Cruz, signed by her. He asked where I was from; I said Barranquilla. He stopped for a moment, then his eyes went wide. "Joe Arroyo! You have Joe Arroyo on your iPod? Plug it in!" And I did. I played Joe Arroyo, in Kyoto, because the bartender was a fan.
It may seem trifling and mundane, but that moment blew my mind. It's one thing to hear salsa or get any inkling of Latino culture when you're in the United States or France or Italy, or somewhere else in Western Europe - there's a lot of shared history, shared tongues. For me, it's like assumed that an Italian would know about salsa because we both speak a Romance language, you know? Like, we're cousins; you're stuck with us. But to be in Japan - a place where in my mind there was absolutely no connection between our culture and theirs, a place where the language has absolutely nothing to do with Spanish - and hear Celia Cruz playing at a bar was reaffirming.
It showed me that we really are a global influence. The Japanese aren't stuck with us the way the French would be stuck with us. Like it or not, if one speaks Spanish, one can kind of make their way sloppily around French. One cannot make their way around Japanese in such a way, and vice versa. These salsa bargoers in Kyoto were there, listening to our music, drinking our liquor, enjoying our culture because they chose to. Because they wanted to. Because they like it. I really felt proud to be Latino in that moment - the world outside our own cares for us. And that was really something to realize that after so many years. That was my proudest moment. We should all be proud.
Also, "Despacito".
How Can We Say This Simply? Jessica Alba Wearing a Swimsuit Is H-O-T HOT
When it comes to her swimsuit collection, Jessica Alba seems to favor bikinis - that is, unless she's on set, flaunting some Chanel maillot like it's NBD. But admire her full rotation, and you'll discover that Jessica knows best how to flatter her figure (rightfully so!). The actress and entrepreneur owns plenty of string two-pieces with a triangle-cut top. She'll try busy prints or simple shades, and she usually accessorizes with a sun hat, save for her damn hot snorkeling moments when she's just entering the water. It's safe to say that every swimsuit shot of the gorgeous Jessica - even the Instagram selfies - looks like a photo shoot. Just read on to check out her many designs.
Jennifer Lopez and Alex Rodriguez Are Creating a Pretty Awesome Blended Family
Jennifer Lopez and Alex Rodriguez have been dating for over a year now, and in that time they've brought their kids together, melting our hearts in the process.
When J Lo posted a photo of her twins with ex-husband Marc Anthony, Max and Emme, having a blast alongside Alex during a weekend in the Hamptons, we loved every minute of it. Then, Alex made us giddy with excitement when he said his girlfriend is the "role model" he wants for his daughters. It has only been downhill from there, because Jennifer and Alex continue to spend time with each other's kids as well as together, like one big, happy brood.
Be prepared to be overcome with emotion while looking at these pictures of the sweet family J Lo and ARod have created.
Watch Salma Hayek's Adorable Daughter, Valentina, Grow Up Before Your Eyes
Mexican actress Salma Hayek and her French businessman husband, Francois-Henri Pinault, are the definition of power couple, and their daughter, Valentina Paloma, is a gorgeous blend of them both. And because her parents are famous, Valentina, who is now 10 years old, has subsequently grown up in the limelight.
A star since birth, she has been on the guest list for big red carpet movie premieres and high-profile art exhibitions and has even made the occasional appearance on Salma's Instagram in front of her over 6 million followers. Here, see her go from too-cute baby to fashionable kid - all with her beautiful mom by her side.
- Additional reporting by Celia Fernandez
How I Learned to Connect to My Latina Culture
At first glance, you might assume that my life as a half-Peruvian Latina living with a Mexican fiancé is likely full of Latinx culture. And you'd be right - we speak to and text each other in Spanish the majority of the time, are always dreaming of new places to visit in Latin America, and never get tired of eating Latinx cuisine. Not only that, but our wedding is set to take place in my fiance's hometown of Monterrey this Fall.
But this hasn't always been the case. My family's Latinx culture was alive and present for the most part when I was a child growing up in Houston, TX. My parents spoke only Spanish to my sister and I until we started preschool and we had many Spanish-speaking nannies throughout elementary school. But once my mom passed away when I was 11 and we moved to small-town Oregon a couple of years later, that part of my identity became tucked away, leaving me with the impression that it wasn't something to draw attention to.
Whether it was a teacher expressing shock at the fact that one of her minority students could get As on their English papers or the occasional racist comments from restaurant customers at my weekend job as a waitress, my high school experience made me want to hide the fact that I was "different" as much as I possibly could. At the same time, my town's lack of diversity was one of the biggest factors that led to my desire to go to college in a multicultural mecca like New York.
Once I got to college and saw that I was hardly "different" in my university's student population, I was not only eager to learn about my peers' cultural backgrounds but also finally ready to embrace my own. I loved taking advanced Spanish classes, branching out from the Peruvian and Tex-Mex food I was so familiar with, and being introduced to Venezuelan and Colombian cuisines.
But it wasn't until I moved back to Houston at 24 that I truly started to connect to my Latina identity. Here, being fluent in Spanish is seen as a big advantage to just about any employer, and I can often help Spanish speakers with directions in my neighborhood. When I think back on my high school years, I wish my friends and teachers had encouraged me to embrace my differences rather than suggesting that they made me "less than" and not as worthy as my peers. Latinxs and our culture contribute so much to this country, and I'm now proud of whatever small way I can be a part of it.
10 of the Most Life-Changing Products We've Used in the Kitchen
It takes a lot of trial and error to find the perfect kitchen tools that can be used over and over again. Thankfully, we food editors have tested our way through plenty of pots, pans, and gadgets, and we finally have a handful that we swear by and that we'll never live without. If you're in the market for a new (and affordable) set of knives, a nonstick skillet that lives up to its name, or a time-saving tool you maybe never knew you needed for chopping garlic, take a look at 10 of our absolute favorite picks that won't ever gather dust in our own kitchens.
Check Your Beauty Products - Here Are 5 Toxic Ingredients to Avoid
As part of our self-care routines, we know what we put in our body is important. We shop organic, eat clean, and blend up healthy green smoothies for breakfast. But what about what we put on our bodies? Skin is the body's largest organ. It protects us from the elements, regulates our temperature, and houses our strong souls. Our skin is also mighty absorbent - and what goes on our body eventually goes in and through it.
From shampoo and conditioner to lotions, serums, makeup, and perfumes, we are constantly massaging, dabbing, brushing, and spritzing ourselves with beauty products chock-full of unpronounceable words. With virtually no real regulations regarding health and safety of these products, some professionals are wary of what's inside. Many of us are aware of potentially harmful ingredients in deodorant, but our healthy body quests certainly don't stop there. Studies are inconclusive when it comes to the long-term effects of certain chemicals, but many health professionals advise using caution when it comes to your beauty routine. Certain ingredients commonly found in your bathroom cabinet have been touted as skin irritants, endocrine disruptors, and may even be carcinogenic.
Before you go cleaning out your entire stash of beauty products, keep an eye out for these five potentially harmful ingredients hiding out in your favorite bottles and tubes.
Parabens
Parabens act as a preservative commonly found in moisturizers, hair products, and cosmetics to prevent the growth of bacteria, yeast, and mold. That's not all. "Of greatest concern is that parabens are known to disrupt hormone function, an effect that is linked to increased risk of breast cancer and reproductive toxicity," a study by the nonprofit Cosmetics Safety Group cites. It has even been identified in breast cancer tumor biopsies, as well. The European Union banned parabens in 2012, but the FDA has yet to regulate this ingredient in America.
Phthalates
Phthalates are key components of plastics and are widely found in lotions, nail polish, perfumes, and hair spray. A study by Harvard School of Public Health showed increased levels of phthalates resulted in DNA damage in human sperm. They may be linked to other cellular damage, as well.
Scanning your labels? Phthalates are often not even mentioned, instead remaining hidden in the term "fragrance" or not listed at all - a loophole in the FDA law protecting cosmetic companies from revealing their "industry trade secrets."
Formaldehyde
Yup, we're talking the preservative you smelled when disecting frogs in your eigth grade science class can be found in your mascara, nail polish, cleansers, and more. While it acts as a preservative to prevent bacteria growth, formaldehyde is deemed a human carcinogen by The International Agency For Research on Carcinogens (IARC). It is also an irritant, causing many skin allergic reactions and may even be harmful to the immune system. Give natural makeup products a try instead.
Synthetic Colors
Love the hue of your shampoo? Thank synthetic colors, the only ingredient of body care products subject for FDA approval before it hits the shelves. Additives are often derived from petroleum and tar sources, or chemical compounds blended to react and create a color. Many of these have been labeled as carcinogens or linked to ADHD in children.
The European Union has banned artificial colors in their food and body care products. Look for combos of letters and numbers such as such as FD&C Blue No. 1 or Blue 1. to delineate this additive. Then swap out that blue body wash for natural body care products, which don't contain artificial colors or dyes, instead.
Chemical Sunscreens
The UV-ray absorbing chemical oxybenzone is a highly absorbent ingredient that has been shown to mimic estrogen in the body and has a high rate for skin allergy as well, according to studies compiled by the Environmental Working Group. Other synthetic chemical sunscreen agents including benzophenone, PABA, avobenzone, homosalate, and ethoxycinnmate may cause cellular damage and cancer in the body. These chemicals are none too friendly to the environment either and are toxic to many organisms, including coral.
Of course, we fully recommend wearing your SPF daily. Look for brands containing zinc and titanium dioxide, which act as a physical UV-block and are not readily absorbed by the skin. Prevent destruction of our oceans and always look for the "reef-safe" stamp of approval when hitting the beach.
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