Building a successful business requires more than a good idea. As a company grows, founders have to make decisions about money, people, investment, visibility and how much of themselves they are prepared to give to it. For female founders, some of those pressures remain particularly acute. Entrepreneur and former NHS nurse Cassandra Sonma Ukaobi, known as Cass Uk, shares the lessons she no longer compromises on.

Cassandra Sonma Ukaobi built her wellness business, Tolicious, while still working hospital shifts for the NHS. It meant learning about entrepreneurship while doing it: funding the company herself, making decisions without a large team behind her and working out which opportunities were worth pursuing.

Some of the lessons came later than she would have liked.

“Building and self-funding a business from the ground-up is a mine-field for anyone to navigate, but for female founders, it can be even more difficult to juggle with self-doubt, investors, male-dominated industries, motherhood, and the pressure to prove yourself,” she says.

“It’s the silent emotional resilience that’s not talked about enough with female founders, and as a former NHS nurse who walked away from a secure career to build an award-winning nurse-led wellness company, there are a few rules I now refuse to compromise on.”

Know exactly what the business is making

A healthy sales figure can disguise a lot. Strong revenue means little if margins are being squeezed, acquisition costs are climbing or there is not enough cash available to cover the next few months.

Founders do not need to become accountants, but they do need to understand what sits behind the headline numbers. That becomes particularly important before taking on staff, increasing marketing spend, ordering more stock or seeking investment.

“This one isn’t particularly shiny or fun, but get to know your numbers. Unfortunately, your business can have all the best intentions behind it, but if the cash flow and margins aren’t working, it just won’t scale. Get to know your cash flow, margins, customer acquisition cost, profitability and runway, or work with someone who specialises in this. Passion without financial literacy creates expensive mistakes within a scaling business.”

For female founders, getting comfortable with finance early has another practical advantage. The funding gap remains sizeable. The British Business Bank's 2026 Investing in Women Code report found that all-female founding teams received 2% of total equity investment in the wider UK market. Among investors signed up to the Code, the figure was 6%.

External funding will not be right for every company. Knowing the numbers makes that a business decision rather than something a founder pursues simply because raising capital has come to be treated as a marker of success.

Be particular about whose money you take

Investment tends to be reported at the point the money arrives. Less attention is paid to the relationship that follows. Depending on the deal, an investor can be involved with a company for years and may have voting rights, board representation or a say in future fundraising and strategic decisions. Cass advises founders to look beyond the amount being offered.

“In the same breath, I recommend choosing your investors and partners carefully. Don’t jump at the first chance of investment coming your way. The right investor will bring experience, networks and belief, not just capital.”

Speaking to founders from an investor's existing portfolio can be revealing. How do they behave when growth is slower than expected? How involved are they day to day? What do they contribute when the company needs something other than cash? The answers may matter long after the valuation has been agreed.

Build a company that can work without you

Being indispensable can feel reassuring in the early stages of a company. The founder knows every customer, supplier and product. They understand why things are done a particular way because, in many cases, they designed the way themselves but it becomes less useful as the company gets bigger.

“I took a long time to realise this, but your business is failing because you’re trying to do everything yourself. Delegating can be difficult, but you need to realise it isn’t laziness, but actually a way to keep yourself productive where it counts. The biggest shift I made wasn’t working harder, but actually building systems that allowed the business to grow beyond me.”

Delegation works properly when somebody else can take ownership of an area rather than simply carry out individual instructions. That means documenting processes, agreeing who can make which decisions and resisting the temptation to pull everything back to the founder for final approval.

One simple way to expose the gaps is to consider what would happen if the founder disappeared from the business for a week. The things that immediately stop are usually the areas where systems or responsibility still need work.

Treat health and time as company resources

Cass's nursing background has shaped another of her rules.

“Firstly, protect your health before your business. Burnout is more expensive for your business than you might think. As nurses we’re taught to care for everyone else first. Entrepreneurship taught me that if the founder collapses, the company eventually follows. Make sure you put your own health first before anything else.”

Founder wellbeing can sound like a personal issue until absence, exhaustion or poor decision-making starts affecting the company. In a founder-led business, there is often little separation between the two.

The same applies to time. Email, WhatsApp, social media, suppliers and customers can give a founder a working day with no obvious end. Being easy to reach is useful; being permanently available is harder to sustain.

“This also took a while for me to realise, but setting boundaries is a form of self care, not selfish. You can easily feel really guilty about setting boundaries within your business, and especially as female founders, we’re often expected to be available at all times of the day for others. I’ve learned that saying no creates space for the opportunities that truly matter. Boundaries are a business strategy, not something that hinders the company.”

Some boundaries can be built into the company itself. Clear response times, fewer decisions requiring founder sign-off and a named person to deal with problems in the founder's absence make the business easier to run as well as easier to leave for an evening.

Don't build the strategy around whatever is popular this month

Beauty and wellness businesses operate in markets where demand can move quickly. A particular ingredient, treatment or wellness idea can dominate social media and become commercially attractive almost overnight. That can make trend-led expansion tempting.

“I always recommend people build their business around your purpose, not trends. I didn’t build my brand, Tolicious, because wellness was fashionable, but rather because I personally experienced burnout at my job in healthcare and wanted to prevent others from reaching that point. Purpose survives difficult markets, whereas trends fade.”

A company can respond to what customers are interested in without allowing every burst of demand to redirect the business. A new category makes more sense when it fits an existing customer need and the reason the company exists in the first place.

This is particularly relevant in beauty, where moving quickly can be commercially valuable but launching into every fast-growing category can leave a brand with a range that no longer makes much sense as a whole.

The founder has a brand too

Many founders are happy to promote their company but less comfortable promoting themselves. Cass believes the two increasingly need to develop together.

“Something I really believe in is building your personal brand alongside your company. People buy from people. Your business should have a clear brand identity, but so should you. This means getting your name out there in the media, being present on socials, speaking on podcasts and being present at conferences. This also builds credibility, which I think is another non-negotiable when building a business. Authority as a founder compounds over time and seeps into your business.”

That does not require a founder to turn every part of their life into content. The useful part of a personal brand is the association between a person and an area of knowledge or experience.

For a clinic founder, that could be years spent treating a particular concern. For a product founder, it might come from formulation expertise or first-hand experience of the problem the product was created to solve. Media coverage, panels, podcasts and social content then give that expertise somewhere to be seen.

Some rejections are useful. Others are simply no

Founders hear no frequently enough that it becomes part of running a company. Retailers decline products, investors pass on deals, partnerships do not happen and pitches go unanswered. Cass's approach is to keep the rejection in proportion.

“Another non-negotiable for me is not letting rejection decide my future. I’ve heard ‘no’ countless times in my journey as a founder. From products and partnerships to investment and media opportunities, it can be difficult to cut through the noise when all it feels like is that you’re hearing ‘no’ constantly. But one ‘yes’ can change everything, so keep showing up until you find it.”

It is worth separating rejection from feedback. If several buyers raise the same issue with pricing, or a run of investors question the same weakness in the model, there may be something to fix. A buyer deciding that a product does not suit its customer, or an investor saying the company falls outside its mandate, tells a founder much less.

Persistence does not require ignoring the response. Sometimes the useful part of a no is working out which kind it was.

Decide what you actually want the company to give you

Business growth is easy to put on a spreadsheet. More revenue, more staff, another market, another round of funding.

The founder's experience of that growth is harder to measure.

“A huge non-negotiable rule for me is to always reconnect with myself. For years, I measured success by working longer hours and pouring every single thing I had into the business. But this led to me losing myself within my brand. Instead, I now measure success differently. I think; can I spend quality-time time with my son today? Can I sleep well? Can I enjoy the company I’ve built? You still need to know yourself and feel happy away from your business.”

One question worth asking during a period of growth is what would happen if the company doubled in size. Would the founder's working hours have to double too? Would every new client create more work directly for them? Would a larger business give them more freedom, or less?

Cass has arrived at her own definition.

“Building a female-founded business isn’t about proving yourself or proving that women can succeed. There are already so many female-founded businesses out there that are doing amazing things and proving this already. Instead, the challenge is building brands and companies that don’t require us to sacrifice our health, families or identity in the process. Real success for me isn’t just creating a profitable business, it’s about creating a life you’re proud to live in and outside of the company.”

We respect your privacy.

As more patients achieve significant weight loss with GLP-1 medication, clinics are seeing a corresponding rise in concerns about laxity, softness and loss of firmness. But what is actually happening within the skin, how strong is the evidence for altered fibroblast activity, and where can ultrasound-based collagen stimulation realistically fit into treatment planning? We talk to Dr Galyna Selezneva and Dr Aggie Zatonska to find out more.

GLP-1 receptor agonists have changed the weight-loss landscape, and aesthetic practitioners are now seeing the effects in clinic. Patients may be pleased with the change in their weight and health, yet find that the skin of the face or body feels softer, looser or less supported than it did before.

Dr Galyna Selezneva says this has become an increasingly familiar consultation.

“Absolutely. As GLP-1 medications have become more widely used, I've seen a noticeable increase in patients who are delighted with their weight-loss results but are concerned about the changes they've noticed in their skin. While losing weight has significant health benefits, rapid fat loss can leave the skin looking less firm, particularly in the face and neck where volume loss is often most apparent. Many patients tell me they feel healthier than ever, but don't feel their skin reflects how vibrant they feel. Increasingly, they're looking for treatments that restore firmness without adding volume or changing their natural facial features, which is where Sofwave fits beautifully.”

Dr Aggie Zatonska has seen the same shift.

“Yes, we see a growing number of patients using GLP-1 receptor agonists. Those patients often lose a significant amount of body fat, which has considerable health benefits, but rapid weight loss can also lead to increased skin laxity.”

Why rapid weight loss shows up in the skin

Some of what patients are seeing can be explained mechanically. Fat provides support beneath the skin. When a substantial amount disappears, particularly over a short period, there is less tissue underneath the skin envelope. Whether that skin contracts sufficiently depends partly on its existing condition. Age, previous weight gain, sun exposure and the amount and speed of weight loss can all affect how well it adapts.

There are changes within the dermis too. Studies of people who have undergone major weight loss have found altered collagen architecture and damage or fragmentation within the elastic fibre network. One 2024 prospective study found reduced collagen fibres, reduced elastic fibres and fewer adipocytes following massive weight loss after bariatric surgery. Other studies have similarly found disorganisation of collagen after substantial weight loss. This matters because collagen provides much of the skin's tensile strength, while elastin allows it to stretch and recoil. Fibroblasts in the dermis are responsible for producing these structural proteins.

Selezneva explains:

“Our skin relies on a strong collagen and elastin framework to remain firm, resilient and supported. When weight is lost quickly, the skin doesn't always have enough time to adapt to its new contours. If collagen and elastin levels have already declined through ageing, as they naturally do from our mid-to-late twenties onwards, the skin may struggle to retract fully. Fibroblasts, the cells responsible for producing new collagen and elastin, also become less active with age, meaning the skin's repair processes slow down. The result can be loose, crepey or softer-looking skin, even when someone has reached a healthy weight.”

Zatonska sees these changes most clearly where facial fat previously provided structural support.

“This is particularly noticeable in the mid-face, lower face and submental area (under the chin), where the loss of fat reduces the skin’s underlying support. If the weight loss happens quickly, the skin may not be able to adapt at the same pace.

“Collagen and elastin, which give the skin its firmness and elasticity, are produced by fibroblasts in the dermis. Their activity naturally declines with age, so the skin’s ability to remodel is already reduced. Rapid fat loss can further challenge this process.

“There is also emerging evidence suggesting that GLP-1-induced rapid fat loss may reduce the number of adipose-derived stem cells, which are thought to support fibroblast activity and tissue regeneration. While these early findings appear to align with clinical observations, the evidence remains preliminary and is not yet conclusive.

“What we do consistently see in clinical practice is that patients, particularly those on higher-dose GLP-1 therapies who lose weight quickly, often develop more noticeable skin laxity in the face, neck, abdomen, inner thighs and arms. That’s why supporting skin quality and collagen remodelling alongside the weight-loss journey can be an important part of achieving the best overall outcome.”

What do we actually know about GLP-1s and fibroblasts?

There is good evidence that major weight loss can alter the structure of the skin. Researchers are now asking whether GLP-1 receptor agonists could have additional effects on the cells involved in maintaining it.

A human study published in 2026 provides an interesting early finding. Researchers compared abdominal adipose tissue from people taking GLP-1 receptor agonists with untreated controls. They found around a four-fold reduction in adipose-derived stem-cell counts in the GLP-1 group. The fibroblast populations themselves, however, were not significantly different between the two groups.

Adipose-derived stem cells are relevant because they participate in tissue maintenance and communicate with other cells in the local environment, including fibroblasts. A reduced population could therefore offer one possible explanation for changes in tissue quality beyond the physical effects of losing fat. It’s important to caveat that the study involved only 10 adipose tissue samples at baseline, and it does not show that GLP-1 medication directly switches off fibroblasts or prevents collagen production.

What is clear from the study, however, is that rapid and substantial weight loss changes the support beneath the skin, that major weight loss has been associated with changes in collagen and elastin, and that early research is examining whether GLP-1 treatment may have additional effects on the regenerative cells found within adipose tissue.

The face is only part of the picture

The lower face and neck attract much of the attention around so-called “GLP-1 face”, but post-weight-loss laxity is not confined to these areas.

Zatonska says:

“While the face and neck are the most frequently discussed areas, we also see laxity affecting the inner arms, abdomen and inner thighs. These areas are particularly vulnerable because the skin is naturally thinner and has relatively little underlying subcutaneous fat to provide structural support. When fat is lost rapidly, the skin may not be able to contract sufficiently, making laxity more apparent.”

Selezneva also treats patients concerned about changes to the body.

“The face and neck are certainly the areas I treat most frequently following weight loss. Patients often notice increased laxity around the jawline, lower cheeks and beneath the chin, where reduced structural support can make the skin appear less defined. The neck is another common area, as thinner skin tends to reveal laxity more readily.

“Sofwave is also an excellent option for the body, particularly in areas such as the arms, abdomen and above the knees, where patients may notice mild to moderate skin laxity after losing weight. These are often areas that respond well to collagen stimulation, helping the skin appear firmer without surgery or lengthy downtime.”

The patient's description of “loose skin” also needs unpacking during consultation. Loss of facial fat can change contour and projection without necessarily producing significant dermal laxity. Another patient may retain relatively good volume but have poorer skin recoil. Following very substantial weight loss, there may be enough redundant tissue that a non-surgical tightening treatment cannot produce the change the patient wants.

Those are different problems, even when patients use the same words to describe them.

Can collagen stimulation help?

Collagen-stimulating treatments are attracting interest in this group because they approach skin quality differently from treatments that replace volume.

Sofwave uses high-intensity, high-frequency ultrasound delivered into the dermis. The technology targets tissue at a depth of around 1.5mm, producing controlled thermal injury intended to trigger a healing response and subsequent collagen remodelling.

Selezneva explains why she uses it in patients who have lost weight:

“Sofwave is one of my favourite treatments for this type of patient because it addresses the underlying cause of the concern rather than simply masking it. Using precise ultrasound technology, Sofwave delivers controlled heat into the mid-dermis, where collagen production takes place, while leaving the surface of the skin untouched. This thermal stimulation activates fibroblasts, encouraging the production of new collagen and elastin over the following weeks and months.

“For patients who have experienced rapid weight loss, this can help improve skin firmness, support and elasticity without adding unnecessary volume. The goal isn't to make someone look different; it's to help their skin better adapt to their new shape, creating a naturally firmer, more lifted appearance that continues to improve over time.”

Zatonska describes it similarly:

“Sofwave is a non-invasive treatment that delivers ultrasound energy to the mid-dermis, stimulating collagen production in a controlled way without disrupting the skin’s surface. This triggers natural regeneration with essentially no downtime.

“Patients notice a slightly more taut, firmer appearance, better support in areas like the lower face, and an overall smoother, healthier look as collagen levels increase.”

Ultrasound is a long used method to improve skin quality - a study of 36 participants assessed high-intensity parallel-beam ultrasound delivered at 1.5mm for skin tightening and recorded improvement following treatment. Another prospective trial involving 15 patients found improvement across eyebrow, submental and neck areas after two treatments, with results maintained at six months.

Skin laxity and volume loss require different decisions

GLP-1-related facial changes have generated considerable discussion around filler, but restoring volume is not automatically the answer when the patient's main concern is laxity.

Selezneva says:

“Every patient is different, but for someone whose primary concern is skin laxity following weight loss, I believe Sofwave occupies a unique position. Fillers are designed to restore volume, which isn't always appropriate if the issue is loose skin rather than volume depletion. In fact, adding filler to lax skin can sometimes make the face appear heavier rather than more lifted.

“Surgery remains the gold standard for severe skin laxity, but many patients either aren't ready for surgery or simply don't need it. For mild to moderate laxity, Sofwave offers an effective non-invasive alternative with minimal downtime and clinically proven collagen stimulation.

“Compared with some other energy-based devices, Sofwave's ultrasound technology precisely targets the optimal depth within the dermis to stimulate collagen while protecting the skin's surface. This makes it a comfortable, versatile treatment that delivers gradual, natural-looking improvements in skin firmness, making it particularly well suited to patients who want to refresh and strengthen their skin after significant weight loss without looking overtreated.”

Zatonska takes a skin-first approach before deciding whether volume also needs to be replaced.

“Unlike other energy based treatments Sofwave is typically performed once a year, making it an easy addition to a long-term skin health strategy. With minimal downtime, a strong safety profile for all skin types, and reliable, consistent outcomes it offers a straightforward way to address multiple concerns: skin tightening and overall skin quality improvement in a single treatment.

“Dermal fillers address a different problem. They replace lost volume, but they don’t tighten the skin. In patients who have lost a significant amount of weight, adding too much filler to compensate for laxity can sometimes create an unnatural or heavy appearance. I prefer to improve skin quality first and then use fillers, if needed, very selectively.

“Radiofrequency based devices also stimulate collagen, but they rely on heat. Sofwave delivers a precise ultrasound treatment at the optimal depth for collagen stimulation while bypassing and protecting the epidermis, which gives it an exceptional safety profile across a wide range of skin types.

“For patients with severe skin laxity or significant excess skin following major weight loss, surgery remains the gold standard. No non-surgical device can remove redundant skin. However, for many patients who have mild to moderate laxity or who want to delay or avoid surgery, Sofwave is an excellent evidence-based option and can also complement surgical outcomes by improving overall skin quality.”

This is where assessment becomes more useful than treating “GLP-1 face” as a condition in its own right. A patient may have lost facial volume, developed dermal laxity, or have both. On the body, the difference between mild laxity and genuinely redundant skin is equally relevant. A collagen-stimulating device cannot replace missing facial fat, while filler cannot contract excess skin. Surgery remains the treatment capable of physically removing significant redundant tissue.

The research around GLP-1 medication and the skin is still developing. The newer work on adipose-derived stem cells is particularly interesting because it raises the possibility that some changes may involve more than loss of volume alone, but the data are early. For now, the strongest clinical case is the more familiar one: significant weight loss changes the tissue beneath the skin and can leave an ageing dermis with more contraction and remodelling to do.

We respect your privacy.

Over time, the elastic fibers that create compression may lose their effectiveness even if the socks still look fine—understanding how to assess the actual compression level, using a pressure gauge or consulting a professional, can help you determine if your socks are still providing the support you need, ensuring optimal benefits.

1. They Feel Looser Than They Used To

One of the clearest signs is how they fit, which helps you feel confident you're supporting your health and comfort throughout the day.

If your compression socks slide down throughout the day or don't feel as snug as they once did, the compression fibers have likely begun to lose their elasticity.

Compression is designed to provide consistent support. Once that support fades, your socks aren't performing the way they were intended.

2. They Don't Stay Up

Compression socks should stay comfortably in place without constant adjustment.

If you find yourself pulling them up several times a day, it's often a sign the cuff or overall elasticity has stretched beyond its useful life.

A well-fitting pair should stay put from morning until evening.

3. The Fabric Looks Thin or Worn

Inspect your socks every few months.

Look for signs such as:

• Thin spots
• Fraying fabric
• Small holes
• Loose stitching
• Areas that appear stretched out

Even minor wear can affect how evenly compression is distributed.

4. They're Becoming Less Comfortable

Compression socks should feel supportive—not restrictive, itchy, or uneven.

If the fabric has become rough, bunches around your feet or ankles, or simply doesn't feel as comfortable as it once did, daily wear may have taken its toll.

Modern fabrics are designed to balance softness, breathability, and durability, but no material lasts forever.

5. They're Losing Their Shape After Washing

Quality compression socks are made to bounce back after every wash.

If your socks remain stretched out, twisted, or misshapen after laundering, the fibers have likely weakened enough that replacement is the better option.

Proper washing helps extend their lifespan, but eventually every pair reaches this point.

6. You Wear Them Almost Every Day

Frequency matters just as much as age.

If you rotate between several pairs, each one will naturally last longer.

But if you're wearing the same pair day after day, they'll wear out much faster.

Many people find it helpful to own multiple pairs so each gets a break between wears, helping maintain consistent compression and extending overall lifespan.

7. They Just Don't Feel the Same

Sometimes there's no obvious hole or tear.

They simply don't provide the same confidence and comfort they once did.

If you notice your favorite pair no longer feels as supportive during long workdays, travel, or everyday activities, it's probably time for a replacement.

Trust how they feel—not just how they look.

So, How Often Should You Replace Compression Socks?

The answer depends on how often you wear them and how well they're cared for.

As a general guideline:

• Daily wear: replace approximately every 4–6 months.
• A few times per week: many pairs can last 6–12 months.
• Rotating between multiple pairs can significantly extend the life of each one.

Regular washing according to the care instructions also helps preserve the fabric and elastic fibers.

Choosing Your Next Pair

When replacing compression socks, it's worth considering more than just compression level.

Look for features like:

• Breathable fabrics
• Soft, non-binding tops
• Comfortable toe seams
• Moisture-wicking materials
• Durable construction designed for everyday wear

If you're unsure which style fits your lifestyle, our What Socks Should I Wear? The Ultimate Guide to Choosing the Right Socks for Every Day can help you compare options for work, travel, exercise, and everyday comfort:

You can also learn more about the thoughtful design behind every pair in What Makes Viasox Different? A Closer Look at Fit, Fabric & Feel.

The Bottom Line

Compression socks are designed to support you day after day—but they won't perform their best forever. Replacing worn-out pairs helps ensure you continue enjoying the fit, comfort, and support you expect every time you put them on.

By paying attention to how your socks fit, feel, and perform, you'll know exactly when it's time to refresh your sock drawer with a new pair that's ready to keep up with your everyday routine.

Ready to shop compression socks from Viasox? Start here.

Last updated August 10, 2026

This is your invitation to slow down, tune in and reconnect. Here’s why rewilding is the wellness trend you need to try, stat! 

As tempting as it may be to stay home and be all comfy indoors, there are compelling reasons to immerse yourself in the external world. Not only do you reap multiple physical benefits, but you also experience a greater sense of calm within your inner world.

This growing appreciation of nature’s therapeutic effects has led to an upswing in rewilding, which refers to the revival of natural ecosystems and animal habitats. It’s basically an advanced conservation strategy aimed at fostering a more diverse and untamed ecosystem in perfect balance with nature.

Applying rewilding concepts to humans involves similar principles and is all about getting back to nature’s roots and bringing a slice of that wild, untamed life into your own modern world. Think of it as a “nature reboot” for your soul.

Before you conjure up images of grappling with a bear for your evening meal, let’s take a step back. Embracing rewilding in our contemporary existence can be as simple as tweaking our daily routines and implementing minor changes that yield significant results. And it’s all backed by the wisdom of our hunter-gatherer ancestors.

Seven Ways to Rewild Yourself

So, are you ready to sprinkle a little wild wellness into your everyday life? Let’s explore seven ways to rewild your brain and body, all while staying firmly rooted in the 21st century. Your inner caveman might just thank you!

1. Bask in Natural Light

To truly harmonize with nature’s cycle, begin by aligning your daily routines with the sunrise and sunset. Introducing more natural light into your environment does more than improve your mood; it aligns your internal clock with the natural world, ensuring a more natural sleep-wake cycle, known as your circadian rhythm. 

This rhythm influences hormone release, digestion and body temperature, which is why disruptions can affect your overall well-being. To implement this, consider waking with the sun, using natural light as your primary daytime light source and dimming artificial lights as evening approaches.

This not only reduces energy consumption but also supports your body’s natural time-keeping signals, promoting better sleep and health.

2. Minimize Blue Light Exposure

Our constant exposure to screens emits significant amounts of blue light, disrupting our natural sleep cycles by tricking our brains into thinking it’s still daytime. This can lead to difficulty falling asleep and poorer sleep quality.

Reducing blue light exposure, especially in the evening, can lead to noticeable improvements in sleep and mood. Adjust your devices to warmer light settings in the evening, use blue light filtering glasses or establish a screen-free routine an hour before bed.

This transition to more natural light conditions can help signal to your body that it’s time to wind down, mimicking the natural light changes that occurred before the advent of artificial lighting.

3. Explore Intermittent Fasting

Intermittent fasting mirrors the eating patterns of our ancestors, who did not have access to food around the clock and were naturally adapted to periods of fasting and feasting.

This practice isn’t about deprivation but about eating in sync with natural hunger cues and giving your body time to rest and repair outside of digesting food. 

Start with a manageable approach, such as the 16/8 method, where you eat within an eight-hour window and fast for sixteen. It’s crucial to listen to your body and consult with a healthcare professional to ensure it’s a safe and beneficial change for you.

This approach can lead to improved metabolic health, better regulation of blood sugar levels and a more mindful relationship with food.

4. Get Grounded

The concept of grounding, or earthing, involves making direct contact with the earth’s surface. Our ancestors walked barefoot and slept on the ground, naturally absorbing the earth’s electrical energy.

Modern lifestyles have disconnected us from this energy. Reintroduce grounding by walking barefoot on grass, sand, or soil, or by sitting and touching the ground when outside.

This contact can reduce inflammation, improve sleep and increase energy by reconnecting us with the earth’s natural charge. Regular grounding can be a simple, therapeutic act, reminding us of our connection to the natural world and its balancing effects on our bodies.

5. Embrace Dynamic Movement

Our bodies are designed for diverse, dynamic movements, not only repetitive exercises. Integrating natural movement into your routine means incorporating varied, functional movements that mimic those of our ancestors — think squatting, bending, walking, running, climbing and lifting.

These activities engage multiple muscle groups and joints, promoting strength, flexibility and cardiovascular health. You don’t need a gym for this; nature and your own body weight provide the perfect setting. Embrace activities like hiking, swimming or even gardening. Anything that keeps you moving and connects you with nature.

6. Adopt a Natural Diet

Our ancestors’ diets were dictated by their environments, consisting of whole foods, lean proteins and seasonal fruits and vegetables. Strive to replicate this by choosing unprocessed, sustainable and locally sourced foods.

This means prioritizing organic meats, wild-caught fish, fresh produce and nuts and seeds. Such a diet is not only more in tune with our biological makeup but also with the planet’s rhythms, leading to improved health and a smaller environmental footprint.

Remember, eating naturally is not about strict rules; it’s about making mindful choices that honor our bodies and the environment.

7. Cold Water Therapy

Incorporating cold water therapy into your routine can seem daunting, but it’s a practice deeply rooted in human history. Our ancestors were regularly exposed to the elements, including cold water, which is known to stimulate the immune system, improve circulation and reduce stress hormones.

Start with cold showers, gradually decreasing the water temperature, or try swimming in natural bodies of water if climate permits. The initial shock gives way to a feeling of invigoration and mental clarity.

Embracing this practice can strengthen your body’s resilience and provide a refreshing counterbalance to the comfort-driven tendencies of modern life.

Where to Begin

You don’t need to overhaul your life by next Tuesday. Pick one practice that fits your day and let it stick before adding another. Morning light is the easiest, since it costs nothing and takes five minutes on a porch or a walk.

From there, layer in a barefoot patch of grass, a colder shower, a longer eating window. Small and consistent beats ambitious and abandoned. Give any single change three or four weeks, notice what shifts in your sleep and energy, then build from what works.

About Vacayou

At Vacayou [pronounced VACAY – YOU], we believe that travel has the power to change lives. The power to revive, rejuvenate and redirect your inner wellness warrior. And that’s why we’re here. Vacayou brings the world of wellness travel to you!

No matter how far or how adventurous, our team scours the globe to curate the best in wellness travel. However, the booking process can often be time-consuming and complicated. We’ve simplified your search for wellness and active vacations with Vacayou’s Instant Book, so your dream wellness getaway is now just one click away.

Start the trip of your lifetime today with Vacayou. We are here to help create a healthier global community through wellness and active travel. 

To keep up with the latest wellness trends and experiences, be sure to subscribe to our newsletter. 

The post 7 Tips for Rewilding Yourself appeared first on Vacayou Travel.

If you are struggling with brown patches, solar spots, or uneven pigmentation that refuses to fade with over-the-counter brightening serums, you have likely come across two of the most sought-after clinical options: Pico Laser technology and medical-grade Microneedling. While both in-clinic procedures are celebrated for delivering clearer, luminous, and more even-toned skin, they operate on fundamental, vastly different biological mechanisms. Pico laser relies on ultra-short picosecond pulses to deliver targeted photo-acoustic shockwaves that shatter melanin clusters deep within the dermal layers without relying on thermal heat. In contrast, microneedling utilizes controlled, sterile micro-punctures to initiate a natural healing cascade, boosting cellular turnover while dramatically enhancing the penetration of topical pigment inhibitors.

Choosing the wrong approach isn’t just an inefficient use of time and budget: in the case of complex, heat-sensitive conditions like melasma, aggressive or thermally intensive treatments can actually backfire, over-stimulating melanocyte activity and worsening hyperpigmentation through post-inflammatory rebound. Understanding where your pigment sits, how your skin responds to inflammation, and how each device interacts with melanin is crucial to achieving safe, lasting clarity.

Below is an expert breakdown of how Pico Laser and Microneedling target uneven skin tone, how they handle localized sun spots versus diffuse melasma, and how to determine which treatment strategy is best suited for your unique skin profile.

Next Steps

Marie Bertrand, founder of SkinScience in Calgary, is a skin longevity expert and microbiologist specializing in advanced skin treatments, inflammation control, and cellular aging.

Join us to learn about: 

• Strategies for physical recovery, emotional well-being, and mental health 

• Guidance on feeding, sleep, and work-life balance 

• Practical tips for common postpartum and first-year challenges 

Whether you’re planning for the future, currently expecting, postpartum, or supporting a loved one, this webinar is for you! Know someone who may find this webinar helpful? Feel free to share this page, as Progyny’s public webinars are free and open to all. 

Can’t make it? Register for the webinar to receive the recording after the event.  If you have any questions, please email education@progyny.com.   

Wednesday, August 19 at 3:00 pm ET 

The post Postpartum and Parenting: What to Expect Your First Year appeared first on Progyny.

Last updated August 7, 2026

Your schedule is bananas, and the last thing you want to worry about when you have free time is squeezing in a workout.

Studies have shown, though, that regular exercise does wonders for your mental health and emotional well-being. Studies also reveal that certain dayparts are better than others. Is science right?

We asked six fitness gurus from top wellness resorts to weigh in on the best time to exercise. Here are their recommendations. Spoiler alert: it depends. 

The Best Time to Exercise? It’s Personal.

The short answer? The best time to exercise is whenever you’ll actually do it. And stick with it. Morning workouts offer a fat-burning edge on an empty stomach; afternoons are when strength and power tend to peak. But energy levels, schedule and motivation matter more than the clock. Small, consistent efforts beat perfect timing every time.

Best Time to Exercise: The Ranch Malibu

Any time you can find 30 minutes to an hour to put aside for yourself is the right time. The key to fitness and health is consistency. The more you do it, the easier it becomes and the better your results will be. 

Something that motivates me is competition. To not overwhelm my mind with the stress and anxiety of the competition, “will I do well, have I done enough to perform, etc.,” I program small goals to achieve throughout the year. Knowing that every goal I check off leaves me one step closer to my main goal, competition. 

For others, motivation may come in the form of wanting to lose any excess weight you may have put on, look better for an upcoming vacation or simply feel healthier in your day-to-day life.  Whatever your goal may be, I advise you to create a program with a professional trainer that builds off small goals to reach your larger goal. 

The accountability of a trainer helps, especially on those days you really don’t want to be in the gym. The sense of accomplishment in knowing that every time you reach a small goal, you’re one step closer to your main goal, is one of the best ways to motivate yourself! 

– Vinny Muscarella, Fitness Trainer

Best Time to Exercise: Hilton Head Health

The best time to exercise is the time you are most likely to do it! Something is truly better than nothing, and it doesn’t matter when you do it. 

Health is not an all-or-nothing venture. There are degrees of health and moving more is a great way to move that needle. Additionally, sometimes the best way to plan exercise is NOT by focusing on one large block of time; rather, to find multiple small chunks of time throughout the day. Small, frequent bouts of activity can be just as beneficial as one long exercise session.

The common theme of our messaging at Hilton Head Health is “focus on progress, NOT perfection.” Celebrate the concept of progress and your journey toward perfection will be an exciting adventure in itself. 

Something I often say to myself when I don’t feel like doing something is “time will pass whether I do this or not.” For whatever reason, this mantra has an internal meaning to me that moves me into action. A common pitfall is thinking that motivation is only a feeling. But the reality is that motivation is also an action. And actions are essential to fuel the feeling.

–David Chesworth, Program Director 

Best Time to Exercise: The Retreat Costa Rica

The perfect time to exercise is personal and depends on each body’s constitution. While morning workouts on an empty stomach tend to burn more fat, an afternoon workout may burn more calories. Most important is that there is consistency, as exercise is cumulative.   

Exercise should be fun. It is the part of the day you move your body and express excess energy or let off steam. In order to motivate myself, I play fun and inspiring music, I choose exercises that fit my mood,and I allow myself to increase or decrease intensity depending on that mood.  

–Diana Stobo, Owner and Founder 

Best Time to Exercise: The Lodge at Woodloch

We always tell our guests that the best time to exercise is whenever they feel the most energized. For some people, it’s the morning.  For some people, it’s the afternoon.  

I prefer the evening because it re-energizes me after a long day, and provides a great outlet for any stressors of the day. This philosophy helps to make it more realistic to become a lifestyle instead of a chore. 

While some recommendations suggest morning exercise, it isn’t always realistic based on schedules and responsibilities. By opening it to when each individual feels most energized and motivated, it opens up more possibilities and hopefully makes regular exercise a reality.

–Cindy Wasilewski, Fitness Manager 

Best Time to Exercise: Red Mountain Resort

Figuring out the time of day that your body responds best to exercise can be complicated as there are loads of variables to take into account—like when your body burns the most calories, when your body performs at its peak and when you are motivated to put in the effort. 

But these variables can change from day to day depending on how you sleep, what you eat and drink and how much stress you are dealing with.

So I’d say the perfect time to exercise is the time that fits best into your schedule that day. Choose a time when you will actually go and do the work. 

Make small tweaks to your workout schedule as needed and try different times of the day. You won’t know what works until you try. The point is to move your body every day.

Here are some ways I motivate myself to keep moving:

Get a partner: When I can commit to an exercise buddy, I’m less likely to let them down or to let myself down. I have buddies that like to work out in the evening, while some like to work out in the morning. I also have some that will work out on a Saturday afternoon with me.

Get outside: I live close to Red Mountain Resort and am fortunate to be surrounded by the beauty of the red cliffs, black lava rocks and blue skies. Just getting outside inspires me to go for a hike or a simple walk around the neighborhood.

Group class: Group fitness classes are by nature inspiring; the music is upbeat, the shared energy from the group is uplifting and hard work as a group can truly build community.

Commit to ten minutes: On the days I’m busy or find myself making excuses, I move my body for ten minutes. Whatever I can get myself to do for ten minutes usually works. Sometimes it’s turning on music and dancing around the house; other times it’s getting in the pool or sometimes it’s a simple walk or jog.  

–Kim Watters, Fitness Manager 

Best Time to Exercise: Mountain Trek

Ideally, the best time to work out is whatever time fits into your schedule. Some people prefer to work out after waking up and for others, they may feel that afternoon or evening works best. 

Studies have shown that cardio can be most effective in the morning and that our bodies are at their optimal strength in the afternoon, so perhaps do your weight routine then. In years of working with various clients, getting the workout done after work or in the evening is usually more difficult as people tend to be winding down from their busy days. 

Try to wake a little earlier and get a workout done before you start your day—this can be a great way to establish a routine. 

One important piece of advice to keep you motivated when starting a fitness routine is to remember to meet yourself where you are. If you have been inactive for a period of time, perhaps going out and running 10 miles or attacking an intense HIIT workout would not be the best option. 

Start with options that are attainable and invigorating, and make a point of creating a regular fitness routine so that this habit becomes part of your lifestyle.

–Kristy Shields, Kinesiologist

The Verdict

What’s the best time to exercise, then? The best time to exercise is whenever is best for you, your schedule and your motivation level. 

To problem-solve what time might be best, start by asking yourself these questions:

1. What time of day do I tend to have the most energy?
2. What time of day do I tend to have the fewest distractions?
3. Am I an evening person or a morning person?
4. Which days of the week would be impossible for me to exercise?
5. What time of day would be impossible for me to exercise?
6. When can I realistically put time in my calendar to dedicate to exercise?

One thing is clear. Working out is important no matter time of day.

About Vacayou

At Vacayou [pronounced VACAY – YOU], we believe that travel has the power to change lives. The power to revive, rejuvenate and redirect your inner wellness warrior. And that’s why we’re here. Vacayou brings the world of wellness travel to you!

No matter how far or how adventurous, our team scours the globe to curate the best in wellness travel. However, the booking process can often be time-consuming and complicated. We’ve simplified your search for wellness and active vacations with Vacayou’s Instant Book, so your dream wellness getaway is now just one click away.

Start the trip of your lifetime today with Vacayou. We are here to help create a healthier global community through wellness and active travel. 

To keep up with the latest wellness trends and experiences, be sure to subscribe to our newsletter. 

The post Is There a Best Time to Exercise? appeared first on Vacayou Travel.

A PoweredBy TRX Partner revives underused equipment into a differentiated, revenue-positive offering, and builds coaching careers along the way.

For Mount Desert Island YMCA, the challenge wasn't finding new equipment, it was finding the right program around equipment that was already sitting in boxes. Under the direction of Ross Goo, Health & Wellness Director, the branch turned a stalled TRX rollout into the coastal Maine Y's first true Small Group Training offering, building both community and a new revenue line in the process.

The Problem: Equipment Without a Program

Before this initiative, TRX had already been introduced at the branch once, and it hadn't worked. "We needed to initiate a small group training experience to build a differentiated revenue model and build community," Goo explains. The equipment itself wasn't the issue.

"The PoweredBy TRX program was perfect as we had the equipment, the X-mount anchors were just still in boxes!" Goo said. What the branch actually needed was support: training, marketing, and a fresh program position to relaunch it the right way.

Before: A Drop-In Class That Couldn't Gain Traction

In its earlier form, TRX at the Y was offered as a free drop-in group exercise class, led by under-trained staff. Without structure, incentive, or a defined space, it struggled to build regular attendance, a common trap for equipment introduced without a program behind it.

What Changed

The turnaround started with people and positioning. Instructors became officially trained TRX Pro Coaches with access to real program materials, and the branch carved out a defined space specifically for the workouts. Instead of a free-for-all class, TRX became a small group training series, six weeks, at an added cost, designed to build value, participant adherence, and visible progression.

"The additional revenue line has helped the department get into the black," Goo said.

Coaching Careers, Not Just Classes

The impact extended beyond members. One coach earned a raise and was retained by the branch even as outside commitments pulled at his schedule, a direct result of the value TRX Small Group Training created for him professionally. The branch's top trainer has picked up four one-on-one clients directly out of the program.

Many participants have also picked up TRX straps (or similar equipment) for home use, extending their training, and their connection to the program, beyond the branch's walls.

Member Feedback

The clearest signal of success is the simplest one: members look forward to their weekly session. Regular attendees have built a rhythm and a sense of camaraderie around the program that didn't exist under the old drop-in model.

Measurable Business Impact

Enrollment retention for the program currently sits at 62%. Attendance currently runs at once weekly per participant, showing room to grow toward the branch's four-times-per-week vision, and with it, room for revenue to build as utilization climbs. In the meantime, the program has already done something the branch had never done before. "A first in Small Group Training!" Goo said of the new revenue stream TRX introduced. 

The Value of Being a PoweredBy TRX Partner

For Goo, the difference-maker wasn't just the equipment or the materials, it was the relationship. He described how the program let the branch step into a new offering with backing that felt collaborative rather than transactional. Being part of the TRX network has also given the branch a level of recognition unique to its coastal Maine community, without direct competition from another branded offering nearby.

Advice for Other Facilities

Asked what he'd tell other gym owners considering TRX, Goo's advice was direct: vet the buy-in from both members and senior leadership before launching, and scale the program accordingly from there.

Join the growing network of PoweredBy TRX Partners who are building stronger communities, delivering exceptional coaching experiences, and growing their businesses with TRX. Apply today.

In this article, we will discuss the mental health challenges associated with office work, and why mental health is important for office work.

We will also provide some tips for maintaining your mental health while you’re at work!

The mental health challenges associated with office work

One of the most common is stress. Stress can come from a variety of sources, including deadlines, workload, and office politics.

It’s important to learn how to manage your stress levels, as too much stress can lead to anxiety and depression.

Another mental health challenge associated with office work is isolation. When you’re sitting at your desk all day, it’s easy to feel isolated from the rest of the world.

This isolation can lead to feelings of loneliness and depression. It’s important to make an effort to socialize with your co-workers, even if you don’t feel like it.

Finally, another mental health challenge associated with office work is burnout. When you’re working long hours and dealing with a lot of stress, it’s easy to feel like you’re not doing your best.

This can lead to feelings of inadequacy and burnout. It’s important to take breaks, set boundaries, and practice self-care, so you don’t end up burning out.

Why mental health is important for office work

Mental health is important for office work because it can impact your productivity, creativity, and decision-making.

When you’re not feeling mentally well, it’s hard to focus on your work and be productive. Additionally, mental health can also impact your creativity.

7 Mental Health Tips For Office Workers

Below are some helpful mental health tips for office workers that can aid them immensely.

1. Take breaks often

Sitting at a desk all day can be tough on your body and your mind.

That’s why it’s important to take breaks often to move your body and get some fresh air. Taking a few minutes to walk around or stretch can do wonders for your mental health.

So next time you’re feeling stressed or overwhelmed at work, take a break and go for a walk.

Your mind and body will thank you for it! Taking breaks often to move your body and getting some fresh air is not only good for your physical health but also for improving productivity levels and focus while working.

In fact, studies have shown that employees who took regular breaks were more productive than those who didn’t. Go ahead, take a break and go for a walk! Your mind and body will thank you for it.

2. Create a comfortable workspace

A comfortable workspace is crucial for mental well-being. Think about it: you spend a significant portion of your day at your desk, so it should be a place that supports both your body and mind.

Ensure proper ergonomics with a supportive chair, correct desk height, and eye-level screen positioning.

Good lighting is important, with natural light being ideal. Personalize your space with plants, meaningful photos, or artwork to boost mood and reduce stress. Small changes can significantly impact your comfort and focus.

3. Set boundaries

Maintaining work-life balance is essential for mental health. Establish a routine to end your workday and resist checking work communications during personal time.

If working from home, have a dedicated workspace you can “leave.” Communicate your boundaries clearly with colleagues and supervisors.

Remember, setting boundaries isn’t selfish; it’s necessary for your well-being and can improve productivity by allowing you to fully recharge.

4. Connect with co-workers

Loneliness and isolation can be a big problem for office workers. It’s easy to feel like you’re the only one struggling when you’re surrounded by people all day.

However, reaching out and talking to your co-workers can help reduce stress and improve your mental health.

Building strong relationships with your co-workers is important for a number of reasons. First, it can make coming to work more enjoyable.

If you have friends at work, you’ll be looking forward to seeing them every day. Second, it can help you feel more supported.

Knowing that there are people at work who care about you and want to help you succeed can make a big difference in how you handle stress and improve your social health.

5. Don’t be afraid to ask for help

It’s common to feel like you have to tough it out on your own, but that’s not true. Asking for help shows that you’re smart and capable of handling difficult situations.

It also shows that you’re willing to take care of yourself and your mental health.

If you’re feeling really struggling, don’t hesitate to reach out to your company’s HR department. They can provide support and resources that can help you get through tough times.

Remember, you’re not alone in this. There are people who care about you and want to help you succeed.

Asking for help is a sign of strength, not weakness. So if you’re feeling overwhelmed, don’t be afraid to reach out for support.

6. Make time for yourself every day

It’s important to make time for yourself every day, even if it’s just a few minutes. This can help you recharge and feel more capable of dealing with stress.

There are a number of ways you can make time for yourself. You can take a break to walk outside, read a book, or meditate. Whatever you do, make sure it’s something that makes you happy and relaxed.

Making time for yourself is an important part of taking care of your mental health. It can help you reduce stress, feel happier, and be more productive at work. So if you’re feeling overwhelmed, be sure to schedule some “me” time into your day.

7. Keep a positive outlook

It can be easy to get bogged down in the day-to-day grind of work, but it’s important to remember that a positive attitude can make all the difference.

When things are tough at work, try to take a step back and see the bigger picture.

This can be difficult, but it’s important to remember that your attitude can have a big impact on your mental health.

If you can keep a positive outlook, even when times are tough, you’ll be better able to cope with whatever comes your way.

Keeping a positive outlook is just one way you can improve your mental health at work.

Conclusion

Office workers often face a lot of mental health challenges. However, following these mental health tips for office workers can help you stay healthy and improve your overall well-being while you work.

The post 7 Helpful Mental Health Tips For Office Workers first appeared on You Must Get Healthy.

The post 7 Helpful Mental Health Tips For Office Workers appeared first on You Must Get Healthy.

Stay with me, because there’s a question I now ask every woman who tells me she has no time to exercise, and it changes everything. I’ve watched it turn “I’ll start Monday” women into women who are stronger at 58 than they were at 48.

I’ll give you the exact question at the end of this post, but first you need to understand why it works.

It starts with a concept called exercise snacking, and I’m kind of obsessed.

What Is Exercise Snacking?

Exercise snacking means taking 1 to 2 minutes, several times a day, to fit in small bursts of movement. Not a workout. Not a class. Not putting on a sports bra. Just a minute or two of movement, sprinkled through your day the way you’d grab a handful of almonds between meals.

The term comes from longevity coaching circles (coach Fiona Bugler, who works with women over 50, calls it the easiest way to build strength and break up sitting without carving out a gym hour), and the science behind it is real.

A study in the British Journal of Sports Medicine looked at 11 trials with more than 400 adults doing exercise snacks of five minutes or less, at least twice a day, for two weeks. The results? Meaningful improvements in cardiovascular fitness in younger adults and muscular endurance in older adults.

Read this twice: two minutes, twice a day, and your body measurably changes in two weeks.

Now, I can already hear some of you thinking it. “Chris, two minutes? That can’t possibly count.” I understand, because for most of my career I would have agreed with you.

I don’t anymore. Here’s why.

Why Two Minutes Beats Zero Minutes (and Sometimes Beats Sixty)

I’m going to say something a little controversial for a fitness professional: for a lot of midlife women, a two-minute movement habit will do more than a 60-minute workout.

Go ahead, argue with me in the comments. But hear my logic first.

The 60-minute workout only works if you actually do it. And for busy women juggling work, aging parents, grown kids, and a body in hormone flux, that hour gets skipped more weeks than not. Then the guilt shows up, and guilt is the worst training partner there is. It whispers that you’ve already blown it, so why bother?

The two-minute version never gets skipped, because there’s no version of your day where you don’t have two minutes. That’s the power of it. Consistency has always mattered more than intensity, especially as we age, and exercise snacking makes consistency almost impossible to fail at.

There’s a physical reason this matters more after 50, too. Research shows we can lose 3 to 8% of our muscle mass per decade starting in our 30s, and that loss speeds up after menopause. Sitting for long stretches makes it worse. Those little movement bursts interrupt the sitting, wake up your muscles, and keep depositing into the strength account you’ll be drawing on at 75.

I’ve said it before and I’ll keep saying it: strength training is healthcare. Exercise snacking is one more way to pay for it.

The Real Change Isn’t in Your Muscles. It’s in Your Head.

This is the part I wish someone had told me years ago.

The biggest thing exercise snacking changes isn’t your body. It’s your definition of what counts. Most women over 50 grew up on all-or-nothing fitness: the aerobics hour, the boot camp, the no-pain-no-gain nonsense. So when life makes the hour impossible, we do nothing, and then we tell ourselves a story about how we’ve “let ourselves go.”

Exercise snacking kills that story. When movement counts in two-minute pieces, you stop being someone who failed to work out today. You become someone who moves all day long. Same woman, same schedule, completely different identity.

At 60, I still teach live fitness classes every week, and I’m telling you my days are held together by movement snacks: a couple of minutes here and there between calls, walking on my pad at 1 mph while I work , a few bodyweight squats while the coffee brews. It all counts. It always counted. We just didn’t give ourselves permission to believe it.

And that question I promised you? It’s coming, right after we talk about the mistake almost everyone makes when they start.

The One Mistake That Ruins It

The mistake is turning exercise snacking into another perfect plan. A color-coded schedule, an app, a rule that you’ll do exactly eight snacks a day starting Monday.

Nope. That’s the all-or-nothing brain sneaking back in through the side door. Exercise snacking works because it’s attached to the life you already have, not a life you’re hoping to have. Tie your movement to things that already happen: the kettle boiling, a commercial break, the top of every hour. If you miss one, nothing is broken, because there was never a streak to break.

If you want ideas for what those minutes can look like, I’ve got you covered all over this site:

• 11 Easy Ways to Increase Your Daily Steps
• 5 Arm Exercises for Women Over 50 (No Push Ups Needed!)
• My Favorite Balance Exercises and Mobility Routines

Pick anything. The move matters far less than the minute.

The Question That Changes Everything

Okay. Here it is, the question I ask every woman who tells me she doesn’t have time to exercise:

“What can you do in the next two minutes?”

Not Monday. Not when things calm down. Not when you find a program. The next two minutes. Because the answer is never “nothing,” and once you’ve answered it a few times a day for a couple of weeks, you’re not a woman who can’t find time to work out anymore. You’re a woman who moves.

So don’t wait for the finish of this article to wear off. Stand up and take your first snack right now, then come back and tell me in the comments what you did. I read every one, and I’d love for a woman who’s on the fence to scroll through and see hundreds of two-minute wins.

PS. Send this to the friend who keeps saying she’ll start Monday. She doesn’t need Monday anymore. She needs two minutes.

💡 Key Takeaway

What most people call their cuticle is actually living tissue that protects the nail matrix from infection and damage. The cuticle cutting debate comes down to one important distinction: softening and gently pushing back the proximal nail fold is safe and effective, while regularly cutting into it can cause chronic inflammation, infection risk, and long-term changes to nail growth.

What You’re Actually Looking At (And Why It Matters)

Let’s get something straight. The thin, slightly translucent film that creeps down onto your nail plate? That’s the true cuticle, sometimes called the eponychium seal. It’s dead tissue, produced by the living skin behind it, and its entire job is to seal the gap between your skin and your nail plate.

The living skin fold sitting just behind it is called the proximal nail fold. This is the part that bleeds when you cut too deep. This is the part that swells, reddens, and occasionally becomes infected after an overly enthusiastic manicure session.

Confusing the two is remarkably easy, and remarkably common. The team at NailKnowledge have written about this mix-up in detail, and if you want the full breakdown, the truth about what you’re actually cutting is genuinely eye-opening reading.

Why the Debate Has Exploded Right Now

Social media has a lot to answer for here. The rise of nail content on TikTok and Instagram means that millions of people are watching cuticle routines, close-up tutorials, and satisfying transformation videos every single day. Cuticle nipping has become oddly compelling to watch.

But alongside those aesthetically pleasing clips, a counter-wave has arrived. Nail educators and beauty professionals are pushing back, pointing out that what looks like a tidy tidy-up on camera can actually be damaging living tissue in practice.

Dermatologists have joined the conversation too. The proximal nail fold isn’t just skin. It’s a protective barrier against bacteria, moisture, and environmental irritants. Once that barrier is compromised, the nail matrix underneath becomes vulnerable.

And the nail matrix is where your nail actually grows from. Damage there, and you’re not just dealing with a minor irritation. You could be looking at permanent changes to nail growth.

The Celebrity Influence

There’s also a celebrity dimension to this. The ultra-clean, razor-sharp manicures favoured by stars like Hailey Bieber and Dua Lipa have made perfectly groomed nail beds feel aspirational. Everyone wants that look. The question is how far to push the grooming to get it.

What those manicures actually involve, behind the scenes, is usually meticulous softening and gentle pushing back, not aggressive cutting. The aesthetic is the same. The method is considerably safer.

The Case For Leaving Well Alone

Here’s what the nail health science says, stripped back to its essentials. The true cuticle seal exists because your body wants it there. It’s not an aesthetic inconvenience. It’s a purpose-built defence mechanism.

When the true cuticle seal is disrupted, it may create a pathway that could allow bacteria and fungi to reach the nail fold area. This may be one reason why nail infections can sometimes occur following manicures.

Chronic cuticle cutting may be associated with a condition called pterygium, where the proximal nail fold can grow abnormally forward over the nail plate. If you notice this, it is worth speaking to a dermatologist. It’s one of those consequences that sounds dramatic until you realise it’s entirely preventable.

What Softening and Pushing Back Actually Does

The alternative approach, which many nail educators now advocate strongly, centres on gentle softening and pushing back rather than cutting. Warm water, a dedicated cuticle remover product, and a soft pusher tool can achieve the same neat appearance without touching living tissue.

This is also where cuticle oil earns its near-legendary status in nail care circles. Regular hydration of the nail fold area keeps the skin supple and less likely to produce the ragged overhang that tempts people to reach for the nippers in the first place.

Think of it less as maintenance and more as prevention. And if you’re curious about how hydration plays into the broader story of nail health, there’s a lot more fascinating detail to discover there.

When Cutting Is Actually Justified

Now, to be fair to both sides of this debate: cutting does have a place in nail care. Just a very specific, limited one.

Hangnails are the obvious example. A true hangnail is a torn piece of dead skin at the side of the nail, and leaving it to snag and tear further is genuinely worse than trimming it cleanly. The key distinction is that you’re removing detached, dead tissue rather than living skin, not cutting into anything that can bleed or swell.

Excess dead cuticle that has lifted away from the nail plate can also be tidied. But the operative word there is dead. If it bleeds, you’ve gone too far. If it pulls, you’ve gone too far.

Precision matters enormously here. And precision comes from understanding the anatomy, not just copying what you’ve seen online.

What This Means For You

• The tissue most people call their cuticle is actually the proximal nail fold, living skin that protects the nail matrix from infection and damage.
• Regular cutting of this area can lead to chronic inflammation, increased infection risk, and, over time, changes to how your nail grows.
• Softening, hydrating, and gently pushing back can achieve a clean, groomed appearance without the risks that come with cutting living tissue.
• Hangnails and lifted dead cuticle are the only situations where careful trimming is genuinely warranted, and even then, technique is everything.
• Many of the most enviable celebrity manicures are often achieved through hydration and gentle grooming rather than aggressive nipping, though individual routines vary.
  

Your Nail Care Routine Deserves a Second Look

Discover personalised nail health guidance and expert tutorials inside MyNailEra.

A Debate Worth Taking Seriously

The cuticle cutting debate isn’t just beauty-world noise. It’s a conversation rooted in real anatomy, real risk, and a genuine desire to understand what healthy nails actually look like from the inside out.

The fact that it’s trending right now reflects something bigger: people are finally asking deeper questions about their nail care, not just following habits they picked up years ago without much thought. That curiosity is exactly what leads to healthier, more beautiful nails in the long run.

The future of nail care is more informed, more intentional, and considerably kinder to your hands. And honestly? Your nails will thank you for it.

If you want to go deeper on this, Era, your personal nail coach inside the MyNailEra app, can give you personalised feedback on your own nail care routine, walk you through guided tutorials built by award-winning nail artists, and help you understand exactly what your nails need.

The post The Cuticle Cutting Debate That’s Dividing the Nail World appeared first on NailKnowledge.

“Any consumer looking on the Internet for a treatment for hair loss is exposed to a multitude of remedies.” However, we only have good evidence for efficacy for drugs approved by the U.S. Food and Drug Administration: finasteride (sold as Propecia) and minoxidil (sold as Rogaine). It’s considered a myth that all the patented hair-loss supplements on the market will increase hair growth. And they may actually be more expensive, with over-the-counter supplement regimens costing up to more than $1,000 a year, whereas the drugs may cost between $100 and $300 annually. The drugs can help but can cause side effects. Propecia can diminish libido and cause sexual dysfunction, while the topical minoxidil can cause itching.

Below and at 1:12 in my video Pills for Hair Growth, you can see a list of some of the more common side effects of these FDA-approved drugs.

To understand why there are so many hormonal side effects for Propecia, like impotence, testicular pain, and breast enlargement, it’s important to understand how the drug works.

Androgens, male hormones like testosterone, are the principal drivers of hair growth in both men and women. We know this from studies half a century ago that show that castration of men stopped their hair loss. Why exactly were they being castrated? It was due to eugenics laws in the United States, when “mentally handicapped people” were castrated or forced to undergo tubal ligations against their will “to prohibit contribution to the genepool.” So-called “retarded persons were routinely sterilized without their consent or knowledge,” and the United States was the first country to introduce eugenic laws, which were later upheld by the U.S. Supreme Court. In the 1930s, a vocal proponent complained: “The Germans are beating us at our own game.”

Back to hair loss. Testosterone is the primary androgen circulating in the blood and can be converted to dihydrotestosterone, which is even more powerful, by an enzyme called 5-alpha reductase, shown below and at 2:28 in my video.

That’s the enzyme that is blocked by Propecia, so it inhibits the souping up of testosterone. That’s why women are not supposed to take it since it could feminize male fetuses; whereas for men, it has sexual side effects like erectile dysfunction, which can affect them for years. It’s something the drug companies had to disclose for the last decade: a “difficulty in achieving an erection that continues after stopping the medication,” a side effect that may even be permanent. Up to 20% of study participants reported “persistent sexual dysfunction” for six or more years after stopping the drug, suggesting the possibility that it may be permanent.

It’s possible that the drug may structurally change the part of your brain responsible for sexual function. Indeed, though blood levels of hormones in users with persistent effects appear normal, analysis of the cerebrospinal fluid surrounding the brain, obtained via spinal tap, shows that neurosteroid levels do appear to end up being altered. So, “it is recommended that prescribers of finasteride, as well as potential users, be aware of the potential serious long-term risks of a medication used for a cosmetic purpose.”

To date, no new interventions are used routinely in treating male or female pattern baldness. Given the side effects of the current drug options, “there is a need for alternative treatments.” So, what about food? Could what we eat help combat hair loss? That’s exactly what we’re going to explore next.

Doctor’s Note

This is the second in a three-part series on hair loss and growth. Do Hair Growth Supplements Work? is the first video, in case you missed it.

Antidepressants like Prozac can also cause sexual dysfunction, but there is something that may help. See Best Food for Antidepressant-Induced Sexual Dysfunction.

Yet travelling to India for the first time can also feel like a significant step. Choosing the right location, understanding the practicalities of travel, and finding trusted practitioners and accommodation can require careful consideration.

Datu’s Return to the Source residency offers a considered way to experience India: staying at a carefully selected retreat property, with experienced practitioners, a structured wellness program and the reassurance of thoughtful support throughout your stay.

Experience Ayurveda closer to its origins

Datu is known for bringing Ayurvedic and contemplative practices into carefully selected settings around the world. Their seasonal retreats in Italy offer guests the opportunity to experience these traditions within beautiful Mediterranean surroundings, with a focus on practitioner expertise, individual care and thoughtful restoration.

This Goa residency offers a different perspective — the opportunity to experience these traditions within the wider cultural landscape from which they emerged.

The intention is not simply to visit India, but to connect more deeply with the principles behind Ayurveda through personalised treatments, daily practices, nourishing cuisine and time within a carefully chosen natural environment.

A carefully chosen setting in Southern Goa

The retreat takes place at The Postcard Hideaway, a private retreat property in Southern Goa surrounded by nature and close to the Western Ghats. For travellers who are unfamiliar with India, the appeal of a retreat such as this is the balance it offers: the opportunity to experience a new culture and landscape while knowing that the essential details have already been thoughtfully arranged.

Accommodation, treatments, meals, daily practices and the retreat program are all coordinated, allowing guests to focus on the experience rather than the logistics of planning independently.

A glimpse into Datu’s Goa experience

Enjoy this short video for a sense of the landscape, the setting and the atmosphere of Datu’s first Goa residency.

A supportive introduction to India

The monsoon season brings a quieter rhythm to Goa. The landscape is lush, the atmosphere is peaceful and the slower pace complements the retreat’s focus on restoration. Datu’s program brings together Ayurveda, Yoga and other therapeutic traditions through a personalised approach, with experienced practitioners guiding guests throughout their stay.

For those who have long been curious about India but would prefer to explore it with structure and support, this residency offers an opportunity to experience the country through the lens of wellness — combining cultural immersion with the comfort and care of a thoughtfully hosted retreat.

Travel with purpose

A thoughtfully curated wellness journey can change the way we experience a destination. Rather than simply visiting a place, guests have the opportunity to connect with its traditions, landscapes and practices in a deeper way.

Datu’s Return to the Source residency in Goa is suited to travellers seeking a deeper understanding of Ayurveda, a beautifully chosen setting and the reassurance of an expertly hosted retreat experience.

Datu Wellness — Return to the Source
Southern Goa, India
27 August – 13 September 2026

Retreat durations are flexible during this period, with a minimum stay of three nights and options for longer stays.

Interested in joining Datu’s Return to the Source residency in Goa?
As your dedicated wellness travel expert, I can help you explore whether this retreat is the right fit, check availability and arrange your booking from start to finish.

You don’t need to. That’s the whole secret to summer to fall outfits: not new clothes, but pieces that pull double duty. The dress you wore with sandals in July looks brand new with a denim jacket and sneakers in October. Same piece, whole new outfit, zero extra dollars.

Here in Minneapolis we can get all four seasons in one week (sometimes one DAY), so I’ve had a lot of practice building transitional fashion that works no matter what the thermometer says. Every find below is something I own and actually wear. You know my rule: I don’t recommend anything I haven’t tested myself. And most of these are Amazon, Target, or Quince finds, so they won’t blow your budget either.

Let’s build a wardrobe that works as hard as you do.

Dresses That Go From Summer to Fall

A great dress is the hardest working piece in your closet. Bare legs and sandals now, then add a jacket, tights, or boots when the temperature drops, and it’s a whole new outfit.

Explore more of my favorite flattering dresses for women over 50.

Pattern Midi Dress

SHOP NOW

Midi Tie Wrap Dress

SHOP NOW

Flattering Bodycon Dress

SHOP NOW

Long Sleeve Ruffle Dress

SHOP NOW

Corset Smock Midi Dress

SHOP NOW

Washable Silk Midi Skirt

SHOP NOW

Tops You’ll Wear on Repeat in Both Seasons

The trick with transitional tops is fabric and sleeve length: think lightweight long sleeves, simple tanks and tees that layer without bulk. Every one of these works alone in August and under a jacket in October.

See more of the best tops to hide menopause belly fat.

Built-In Bra Layering Tank

SHOP NOW

Washable Silk Cami

SHOP NOW

Striped Short Sleeve Sweater

SHOP NOW

Apple AirPods

SHOP NOW

Short Sleeve Sweater

SHOP NOW

Long Sleeve Lettuce Edge Top

SHOP NOW

Bottoms That Work in August Heat and October Layers

White jeans after Labor Day? Yes ma’am, I don’t follow that old rule and neither should you. These pants and jeans pair just as easily with sandals as they do with sneakers and boots.

Trendy Gingham Pants

SHOP NOW

Flattering Black Pants

SHOP NOW

Classic Jeans

SHOP NOW

White Cropped Jeans

SHOP NOW

Tulip Hem Drawstring Pants

SHOP NOW

Viral Crepette Pants

SHOP NOW

Layers: The Secret to Every Summer to Fall Outfit

This is where the magic happens. A light cardigan or a denim jacket takes everything you already own from summer into fall, and they’re the first thing I pack for any trip this time of year.

Crewneck Cable Cardigan

SHOP NOW

Cashmere Mockneck Sweater

SHOP NOW

Cashmere Cardigan Sweater

SHOP NOW

Casual Jean Shacket

SHOP NOW

Shoes That Bridge the Seasons

Sandals feel wrong and boots feel early, so what do you wear? These sneakers, loafers, and mules are my in-between answer, and they’re all comfortable enough to walk real miles in.

Woven Mary Jane Flats

SHOP NOW

Low Profile Sneakers

SHOP NOW

Comfortable Clogs

SHOP NOW

Reflective Bands

SHOP NOW

Trendy Fashion Sneakers

SHOP NOW

Penny Loafers

SHOP NOW

Accessories That Update Any Outfit for Fall

Sometimes you don’t need new clothes at all, just a swap. Trade the straw bag for leather, add a scarf or a belt, and your summer favorites instantly read fall.

You’ll also love these Amazon accessories that fooled my designer taste!

Belt Bag

SHOP NOW

Leather Bucket Bag

SHOP NOW

Silk Bandana

SHOP NOW

Woven Crossbody Bag

SHOP NOW

Woven Tote Bag

SHOP NOW

Trendy Sunglasses

SHOP NOW

One Closet, Two Seasons

You don’t need to overhaul your wardrobe every time the leaves turn. Pick a few hardworking pieces, add a layer here and a shoe swap there, and the summer clothes you already love will carry you straight through fall. That’s the whole strategy behind summer to fall outfits, and it works at any age and any budget.

My challenge for you this week: pull one summer dress out of your closet and restyle it for fall with something you already own. I bet you’ll be surprised how easy it is. And if you get stuck, describe the piece in the comments and I’ll help you style it!

PS. Everything in this post is linked on my Amazon storefront and my ShopMy page, so you can shop the whole list in one place.

In recent years, endurance athletes have been turning to a new source for improved recovery. Tart cherry extract turns down the body’s master inflammatory switch and reinforces cellular antioxidant defenses. Taken daily or preloaded before events, it reduces muscle soreness (DOMS), speeds power recovery between hard sessions, and delivers a small boost to aerobic efficiency, making it a powerful tool for heavy training blocks and race weeks.

At a biological level, prolonged, high-intensity exertion causes micro-tears in muscle fibers and severe metabolic strain. This triggers two primary stress cascades: inflammation and oxidative stress. While a baseline level of this stress signals long-term training adaptations, excessive inflammation and oxidation lead to secondary tissue damage, prolonged soreness, and delayed functional recovery.

The bioactive compounds in tart cherries—specifically anthocyanin-rich polyphenols—act as targeted biological regulators during periods of heavy physical strain. Rather than completely blunting the body's natural exercise adaptations, these phytochemicals work at the cellular level to modulate the physiological response to intense training (Howatson et al., 2010; Vitale et al., 2017). By clearing excess free radicals and toning down overactive inflammatory signaling, tart cherry supplementation directly protects muscle cell integrity and preserves tissue function post-exercise. Managing these dual cascades limits secondary muscle damage, ultimately translating to accelerated functional recovery when athletes need it most.

How Tart Cherries Work at the Cellular Level

In simple terms, the natural pigments (anthocyanins) in tart cherries turn down the volume on the body's master "on-switch" for inflammation inside your cells. When this switch is turned down, your body stops overproducing key inflammatory markers like IL-6 and C-reactive protein (CRP) that normally drive severe swelling and tissue breakdown post-exercise.

But tart cherry polyphenols don't just act as passive cleanup tools; they actively trigger your cells to produce more of their own internal defense enzymes—specifically superoxide dismutase (SOD), catalase, and glutathione peroxidase (Wangdi et al., 2022). This essentially upgrades your cellular infrastructure, building stronger natural resistance against the metabolic stress of hard training.

Key Benefits for Endurance Athletes

By hitting this trifecta of lowering inflammatory signaling, reducing oxidative stress, and protecting primary muscle structure, tart cherry supplementation delivers three major performance advantages:

• Less Muscle Soreness: It noticeably dulls post-workout delayed onset muscle soreness (DOMS) and muscle tenderness following heavy resistance sessions, downhill running, or high-volume aerobic blocks (Levers et al., 2015; Hill et al., 2021).
• Faster Return to Baseline: It accelerates the recovery of maximal force production, peak power, and structural tissue integrity (Howatson et al., 2010; Hill et al., 2021). This allows athletes to bounce back much faster between consecutive hard training days, heavy double workouts, or multi-stage race events.
• Enhanced Aerobic Efficiency: Beyond post-exercise recovery, taking tart cherry before exercise provides a modest direct boost to endurance performance (Gao & Chilibeck, 2020). This performance edge is largely driven by improved vascular blood flow, better oxygen delivery to working muscles, and a reduced overall metabolic cost during prolonged efforts.

The Restorative Sleep Connection

Beyond structural muscle recovery, Montmorency cherries naturally contain a small amount of bioavailable exogenous melatonin, as well as compounds that enhance tryptophan availability, the amino acid precursor required for serotonin and endogenous melatonin synthesis (Howatson et al., 2012; Vitale et al., 2017). Clinical trials show that tart cherry intake can lead to increased sleep duration, improved sleep efficiency, and enhanced subjective recovery (Garrido et al., 2010; Howatson et al., 2012). While this natural effect is modest compared to synthetic sleep medications, even incremental improvements in sleep yield massive recovery dividends for endurance athletes, since deep, slow-wave sleep is when the majority of natural growth hormone release, nervous system rebalancing, and structural repair occur.

Why VitaCherry® Belongs in PreRace

At First Endurance, this multi-faceted recovery mechanism integrate directly into our overall philosophy of performance nutrition.

VitaCherry® Sport is paired alongside potent ergogenic aids like caffeine, taurine, and Nitrosigine® in PreRace for a strategic reason:

• The Ergogenic Side: High-octane actives like caffeine and taurine directly attack performance output, enhancing central nervous system drive, delaying time to exhaustion, increasing blood flow, and lowering perceived exertion during maximal efforts.
• The Recovery Side: VitaCherry® works concurrently to manage the physiological toll of doing more. By blunting acute cellular damage and oxidative stress as it happens during high-intensity sessions, VitaCherry® helps streamline the post-exercise recovery cascade before you even step off the bike.

Tart cherry is not a supplement designed to artificially spike your power during an effort; rather, by streamlining the recovery process, it allows you to absorb and express the fitness you’ve already built, particularly during periods of intense, back-to-back training or multi-day racing. It represents an important evolution in sports nutrition: recognizing that true performance gains require supporting the physiological consequences of hard work just as aggressively as the output itself.

Practical Tart Cherry Supplementation Guide for Athletes

To get the most out of tart cherry supplementation, protocol, dosing, and timing matter, especially when navigating high-volume training blocks, multi-day events, or key event turnarounds.

References:

Gao R, Chilibeck PD. Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis. J Am Coll Nutr. 2020 Sep-Oct;39(7):657-664. doi: 10.1080/07315724.2020.1713246. Epub 2020 Jan 27. PMID: 31986108.

Garrido M, Paredes SD, Cubero J, Lozano M, Toribio-Delgado AF, Muñoz JL, Reiter RJ, Barriga C, Rodríguez AB. Jerte Valley cherry-enriched diets improve nocturnal rest and increase 6-sulfatoxymelatonin and total antioxidant capacity in the urine of middle-aged and elderly humans. J Gerontol A Biol Sci Med Sci. 2010 Sep;65(9):909-14. doi: 10.1093/gerona/glq099. Epub 2010 Jun 13. PMID: 20547498.

Hill JA, Keane KM, Quinlan R, Howatson G. Tart Cherry Supplementation and Recovery From Strenuous Exercise: A Systematic Review and Meta-Analysis. Int J Sport Nutr Exerc Metab. 2021 Mar 1;31(2):154-167. doi: 10.1123/ijsnem.2020-0145. Epub 2021 Jan 13. PMID: 33440334.

Howatson G, McHugh MP, Hill JA, Brouner J, Jewell AP, van Someren KA, Shave RE, Howatson SA. Influence of tart cherry juice on indices of recovery following marathon running. Scand J Med Sci Sports. 2010 Dec;20(6):843-52. doi: 10.1111/j.1600-0838.2009.01005.x. PMID: 19883392.

Levers K, Dalton R, Galvan E, Goodenough C, O'Connor A, Simbo S, Barringer N, Mertens-Talcott SU, Rasmussen C, Greenwood M, Riechman S, Crouse S, Kreider RB. Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance trained males. J Int Soc Sports Nutr. 2015 Nov 16;12:41. doi: 10.1186/s12970-015-0102-y. PMID: 26578852; PMCID: PMC4647629.

Vitale KC, Hueglin S, Broad E. Tart Cherry Juice in Athletes: A Literature Review and Commentary. Curr Sports Med Rep. 2017 Jul/Aug;16(4):230-239. doi: 10.1249/JSR.0000000000000385. PMID: 28696985.

Begin with getting rid of whatever myth and misconception about aging and activity you’re allowing to set you back, such as ‘there’s no point to exercising because I’m already elderly; Exercising puts me at a risk of falling; I am disabled; I’m too weak; I have too many aches and pains, etc.’

While all these might seem like valid arguments, they are nothing but myths that wants to set you back and stop you from fully enjoying your old age. Fitness comes with an abundance of physical and mental benefits, eventually increasing your longevity and enhancing your quality of life.

Below are a few fitness tips for senior citizens that can help you get started on your fitness journey and maintain your health year-round:

10 Valuable Fitness Tips For Senior Citizens

Here are seven must-know fitness tips that senior citizens need to be aware of:

1. Become active

Physical activity strengthens the immune system. Your body is more capable of fighting infection and inflammation the more active you become.

It’s not necessary to engage in strenuous activities. Exercises with less impact prove to be very effective. There are so many very easy exercises for seniors.

Consider cycling, walking, swimming, or other low-impact aerobics. If you can, engage in 20 to 30 minutes of moderate-intensity exercise per day to meet the recommended total of 150 minutes per week. You can strengthen your muscles further by engaging in yoga or weightlifting.

Ensure to find an exercise program that feels the most comfortable for you.

2. Start gradually

Take things slow and easy. You can start with a quick jog or walk once weekly, stopping when you feel you have reached your tolerance limit.

You can gradually increase or intensify your workouts in subsequent weeks. This way, you won’t experience overload or discouragement, and as a result, you’ll be able to see real progress over time.

If you’re just coming to grips with certain movements or workout patterns, it’s also critical to proceed slowly.

For instance, poor technique can do more harm than good, whether you’re lifting weights or engaging in body weight workouts. Be mindful of your motions and posture. Don’t be afraid to ask a fitness professional for advice on making particular motions safely or fixing your form.

3. Get a fitness partner

A fitness buddy can make your routine more enjoyable and keep you motivated and accountable.

A partner can offer some friendly competition if you choose to play a sport. You also get ample time to socialize, talk and connect with your workout companions.

Family, coworkers, and friends are all suitable workout companions. And if you have problems finding partners, check around to see if any group fitness programs provide an exercise routine for seniors within your local neighborhood or gym.

4. Try strength training

Strength or resistance training can tremendously benefit senior citizens. According to medical research, strength-training exercises can combat weakness, frailty, and other debilitating health conditions in older adults. 

When done regularly, say 2 to 3 days per week, strength training exercises can build muscle strength and muscle mass and preserve bone density and vitality with age.

You can start with small strength training exercises and gradually make progress.

5. Exercise at home

As a senior citizen, it might not be easy to make trips to the gym for your workout. Hence, one of the most important fitness tips for senior citizens is to exercise at home.

You can get a lot out of your workout when you do it from home. It can also be more comfortable and convenient for your needs.

6. Maintain a balanced diet

Diets high in fruits, vegetables, and lean meats strengthen your immune system and shield you from contagious viruses and bacteria.

Antioxidants are found in large quantities in fruits and vegetables. Antioxidants keep your body healthy and guard your cells against harm.

Additionally, you should limit your intake of fatty and sugary meals because they can weaken your immune system and cause internal inflammation. Limit the amount of alcohol you consume as well.

7. Be attentive to your body

Exercise should never be painful or unpleasant. If you feel dizzy or short of breath, experience pain, or break out in a cold sweat, stop exercising immediately and call your doctor.

The best method to deal with injuries is to prevent them in the first place. Delay your routine if a joint is red, swollen, or sensitive to the touch. If you constantly feel pain or discomfort after working out, try working out with less intensity.

8. Engage in water aerobics

Water aerobics are one of the best forms of exercise for senior citizens, because it reduces the stress on joints due to the buoyancy of water, making it an excellent choice for seniors with arthritis or joint pain. It also provides resistance, which helps in building strength and cardiovascular endurance.

Many community centers and gyms offer water aerobics classes specifically designed for seniors. Alternatively, you can perform simple exercises like water walking, leg lifts, and arm curls in a pool.

9. Stretch often 

Regular stretching helps maintain flexibility and range of motion, which are crucial for performing daily activities and reducing the risk of injuries. It can also alleviate muscle stiffness and improve circulation.

Incorporate stretching into your daily routine, ideally after a warm-up or workout when muscles are more pliable.

Focus on major muscle groups and hold each stretch for 15-30 seconds. Simple stretches like hamstring stretches, calf stretches, and shoulder stretches are effective.

10. Try dancing

Dancing improves cardiovascular health, balance, and coordination. It also serves as a social activity, which can enhance mental well-being and reduce feelings of isolation.

You can join a dance class tailored for seniors, such as ballroom, line dancing, or Zumba.

Dancing can also be done at home with the help of online tutorials or simply dancing to your favorite music. Aim to dance for at least 30 minutes a few times a week.

Conclusion

Becoming physically active is one of the healthiest decisions you can make as you age, but it must be done safely. Consult your doctor before starting, especially if you have a previous condition. Inquire about any activities you should avoid.

The post 10 Valuable Fitness Tips For Senior Citizens  first appeared on You Must Get Healthy.

The post 10 Valuable Fitness Tips For Senior Citizens  appeared first on You Must Get Healthy.

You landed on this page because you are staring at two tubs on a supplement shelf and wondering which one earns your money first. Here is the fast answer. Creatine fuels performance. That means more reps, more power, more work under the bar. Protein powder handles repair, rebuilding what you tore down in that session. Two different jobs. Most serious lifters end up taking both.

This guide breaks down what each supplement does, how to dose them, whether you need both, and how to pick the one that fits your goal.

Creatine vs. Protein Powder at a Glance

By the end, you will know what each supplement does, which one to pick for your goal, and whether stacking them makes sense for you. Start with the side-by-side view below.

Think of them as teammates with different jobs and complementary outcomes, not two options fighting for the same shelf space.

What Is Creatine and What Does It Do?

Creatine is a naturally occurring compound your body already makes and stores in muscle tissue. Think of it as your muscles' quick-refuel system. During short, intense efforts like a heavy squat set, a sprint, or an explosive jump, your muscles burn through ATP in seconds. Creatine helps regenerate that ATP so you can push out one more rep or squeeze a hair more speed on the last sprint.

Lifters and athletes gravitate toward creatine because the effect is measurable and well-documented. You get more quality reps at heavy loads, better sprint output, and the cell hydration that shows up as visible muscle fullness a few weeks in. The International Society of Sports Nutrition position stand calls creatine monohydrate one of the most effective legal ergogenic aids for building strength and lean mass.

Creatine monohydrate remains the most-studied and most-effective form. Fancy variants like HCL, ethyl ester, and buffered creatines do not outperform plain monohydrate in head-to-head trials. Some new users report mild bloating during the first week, which we address later.

What Is Protein Powder and What Does It Do?

Protein powder is exactly what it sounds like. Concentrated dietary protein isolated into a scoop you can mix with water or milk. Common forms include whey isolate, whey concentrate, casein, and plant blends like pea, rice, or soy. It exists because hitting a real daily protein target from whole food alone is harder than most people think when you also have a job and a life.

Its job is simple. Deliver the essential amino acids your muscle needs to repair and grow after training. Sports nutrition guidelines put the daily target for active adults at roughly 1.4 to 2.0 grams of protein per kilogram of bodyweight, or about 0.7 to 1.0 grams per pound. That is a lot of chicken. A shake fills gaps a busy day leaves open.

Different forms suit different jobs. Whey isolate mixes light and lands lower on lactose, which suits sensitive stomachs. Casein digests slowly, so some lifters take it before bed. Plant blends work for dairy-free eaters. None outperform whole food. They only fill in around a busy schedule.

Creatine vs. Protein Powder, The Core Differences

Set them beside each other and the difference becomes obvious across four lenses.

• What they are made of. Creatine is a small molecule your body already produces. Protein powder is a food-derived macronutrient made of long chains of amino acids.

• What system they act on. Creatine acts on the phosphocreatine energy system that fuels short, high-output efforts. Protein powder acts on muscle protein synthesis, the biological process that repairs and builds tissue after training.

• What training result they support. Creatine improves how hard you can train. Protein rebuilds what you break down.

• How fast you notice. Creatine takes two to four weeks to fully saturate muscle and produce a felt effect. Protein does not feel like anything acute. It works over months as consistent daily intake supports the training you are doing.

Read those four again. They solve different problems. Comparing them head-to-head is a category mistake most content on the internet quietly makes.

Which Should You Take for Your Goals?

Skip the one-size answer. Pick the supplement that fits the goal you are chasing.

If You Want to Build Muscle

Protein first. Creatine close second.

Muscle growth is fundamentally an amino-acid problem. If you are not eating enough protein daily, no supplement, workout program, or clever hack fixes that gap. Hit 0.7 to 1.0 grams of protein per pound of bodyweight from a combination of whole food and one to two scoops of powder. That is table stakes.

Once that is in place, creatine earns its slot. More creatine means more high-quality reps at your top working sets. More quality reps means more mechanical tension, and mechanical tension is the primary driver of hypertrophy. Add 5 grams of creatine monohydrate daily and let the training compound.

If You Want More Strength and Power

Creatine wins here, and it is not close.

Pure strength gains show up faster with creatine because it directly fuels the ATP-CP energy system your heaviest sets rely on. Add 5 grams daily, keep training hard, and you will notice extra reps at loads that used to bury you. Protein still matters. Strength adaptations require recovery, and recovery requires protein. But if you had to pick one for the sole purpose of adding weight to the bar, creatine gets the nod.

If You Want to Preserve Muscle as You Age

Both matter, and protein needs bump higher after 40. Age-related muscle loss, known as sarcopenia, is driven by two things. A blunted muscle-protein-synthesis response to each meal, and a decline in strength that makes falls and fractures more likely. Protein feeds the first problem. Resistance training plus creatine helps the second.

Older adults benefit from spreading protein across three to five meals so each one hits 30 to 40 grams. A shake acts as insurance on days a meal comes up short. Add 5 grams of creatine daily and pair it with two to three lifting sessions a week. That combination has one of the strongest track records for keeping strength and lean mass on your frame past 60.

If You Want to Recover Faster

Protein is the direct lever. It rebuilds the tissue you damaged in training.

Creatine helps indirectly by reducing markers of exercise-induced muscle damage in some studies. Post-workout timing matters less than most people think. You do not need to slam a shake within 30 minutes of racking the bar. Your total daily protein intake is what moves the needle over weeks and months.

Hydration and electrolytes are the third under-rated recovery lever. Sweat drops your fluid and sodium reserves. If your post-workout drink covers protein and electrolytes in one pass, recovery gets simpler.

Do You Need Both? A Case for Stacking Creatine and Protein

For many people who train hard, taking both can be a high-return supplement stack.

Here is why. Protein handles the raw material. Creatine handles the training output that makes the material worth using. The two stay out of each other's way, with no absorption conflict and no overlap in the job each one does. Skipping one because you are already taking the other is like buying groceries and skipping the stove.

Cost matters too. A daily 5-gram scoop of creatine costs pennies. A solid protein powder runs about a dollar per serving. Combined, they are the most efficient dollars in your supplement budget.

What to Take for Recovery Beyond Creatine and Protein

For recovery beyond creatine and protein, some lifters add an amino acid and adaptogen drink. Aminos deliver muscle-repair building blocks in a lighter format than a full protein shake. Adaptogens support the stress response that can affect sleep, recovery, and the returns on your training.

Essential amino acids supply the building blocks used in muscle protein synthesis in a lighter format than a full protein shake. Branched-chain amino acids are part of that picture, but they do not replace a complete daily protein intake. Ashwagandha and green tea extract are two well-studied ingredients for supporting the body's response to training and daily stress. Magnesium supports normal muscle and nerve function. Taurine plays a role in cellular function. One scoop covers pieces creatine and protein leave open.

TRX Nutrition Aminos + Adaptogens delivers 8 grams of amino acids (6 grams BCAAs plus 2 grams EAAs), a 325-milligram herbal blend of ashwagandha, green tea, and boswellia, 350 milligrams of magnesium, 500 milligrams of taurine, and 75 milligrams of hyaluronic acid per scoop. Zero sugar, stevia-sweetened, mixed berry flavor, 30 servings per tub. Sip it during training or in the evening as a daily recovery drink.

Who benefits most:

• Anyone stringing together five or more heavy sessions a week

• Lifters running high work, travel, or short-sleep stress

• Older exercisers protecting lean mass while managing a heavy daily load

How Much to Take and When

Most people over-complicate a simple protocol. Here is the plain version.

Creatine Dosing

Take 5 grams of creatine monohydrate daily. That is it.

You can front-load with 20 grams per day for five to seven days if you want faster saturation, but the tradeoff is stomach discomfort and bloating in a subset of users. Skipping the load and going straight to 5 grams reaches full saturation in about three to four weeks. Long-term safety at standard doses in healthy adults is well-documented in the same research referenced above. Time of day does not matter much. Daily consistency does.

Protein Dosing

Aim for 0.7 to 1.0 grams of protein per pound of bodyweight per day if you train for muscle or strength. Spread it across three to five meals so each one delivers 25 to 40 grams. Protein powder is a tool for hitting that target, not a replacement for meals.

Two scoops a day covers most gaps for most lifters. A training-day shake in the 20 to 40 gram range works well before or after your session, whichever fits your schedule.

Timing Around Workouts

Peri-workout timing gets more attention than it deserves. Within a few hours before or after training is fine for protein. Total daily intake matters more than the exact window.

Creatine timing is neutral. Take it whenever you will remember to take it daily. Some lifters stir their creatine directly into their post-workout shake for simplicity. That works fine.

If a meal is coming inside the next hour, food usually beats a shake. Whole food comes with fiber, micronutrients, and satiety that no powder replicates.

What Lifters Over 40 Add on Top of Creatine and Protein

Some lifters over 40 add a daily collagen and colostrum drink on top of creatine and protein to support joints, gut lining, and immunity. Muscle protein synthesis becomes less responsive with age. Joints may take longer to bounce back. Creatine and protein still do their jobs, but the recovery envelope can shrink around them, and a third daily piece may fit the routine.

Collagen peptides supply the amino acid profile that supports connective tissue, tendons, and joint cartilage. Colostrum brings immunoglobulins, lactoferrin, and growth factors that support gut lining integrity and immune function, both of which take hits during high training volume.

TRX Nutrition Collagen + Colostrum stacks 5 grams of grass-fed bovine collagen peptides (Type II) with 2 grams of grass-fed bovine colostrum standardized to 25 percent IgG. Unflavored, 25 servings per tub, contains milk. Stir it into coffee or a morning smoothie and stack it with your creatine and protein without any interaction issues.

Who benefits most:

• Lifters and runners past 40 protecting joints and tendons

• Anyone rebuilding after a long training block or illness

• People with gut concerns who want repair support inside the same daily routine

• GLP-1 medication users who need muscle preservation and skin support (talk to your doctor before starting new supplements)

Common Concerns and What Research Shows

Let us answer the questions most people ask quietly.

Does Creatine Cause Bloating or Water Weight?

It can, and understanding why helps put the scale change in context.

Creatine pulls water into muscle cells (intracellular water retention). That shows up as a couple of pounds on the scale and slightly fuller-looking muscles. It is not fat gain. It is not the kind of bloating you get from a heavy meal.

Loading doses drive many of the digestive complaints new users report. Skipping the load and going straight to 5 grams daily may reduce them. Prebiotic fiber is included for digestive support, which is why the TRX Nutrition™ Creatine + Fiber formula combines the two in a single scoop.

Is Protein Powder Safe for Kidneys?

For healthy adults, yes. A Cleveland Clinic review of the research concluded that higher-protein diets from food or supplements do not damage kidney function in people without pre-existing kidney disease. If you have diagnosed kidney issues, talk to your doctor before adjusting protein intake.

Quality matters. Look for third-party tested products carrying NSF Certified for Sport or Informed Sport marks. Those certifications screen for contaminants and banned substances that lower-quality powders can carry.

Are These Supplements a Shortcut for Weight Loss?

No. Neither creatine nor protein powder is a weight-loss product.

Protein powder can support satiety and help preserve lean muscle during a calorie deficit, both of which help when weight loss is the goal. Creatine can add two to four pounds of intracellular water weight, which reads as scale gain, not fat gain. Body composition changes come from consistent training and total daily food. Supplements support the process rather than replace it.

Food First, When You May Not Need Either Supplement

Supplements fill nutritional gaps. The daily plate is still where most of the work happens.

If your plate already covers your needs, you may only need one, or neither. Three to five protein-rich meals a day from chicken, fish, eggs, dairy, tofu, or lentils gets most people to the daily target. Red meat and fish naturally supply creatine at roughly 1 to 2 grams per pound of cooked meat.

Who benefits most from adding powder?

• High-training-volume athletes who need serious calories and protein.

• Older adults hitting a higher per-meal protein target to counter sarcopenia.

• Plant-based eaters closing the amino-acid gap.

• Anyone traveling or short on prep time.

How TRX Nutrition Solves the Creatine and Protein Question

If you land on "why not both" as your answer, the next question is which formulas fit the pain points you just met. TRX Nutrition built two products around the exact complaints most people voice about creatine and protein.

TRX Nutrition Creatine + Fiber. This formula pairs 5 grams of creatine monohydrate with 6 grams of dietary fiber from a 7,200-milligram prebiotic blend of Fibersol-2, gum acacia, and chicory root inulin. That fiber directly targets the bloating and GI complaints most creatine users cite. Unflavored, 30 servings per tub. No sugar, no fillers, and it mixes into whatever you are already drinking.

TRX Nutrition Electrolyte + Clear Whey. This formula delivers 15 grams of clear whey protein isolate that mixes light like juice rather than a milkshake, plus 845 milligrams of clinical-grade electrolytes for hydration in one pass. Lemonade flavor, 80 calories, 20 servings per pouch. Contains milk. Great for sessions in heat, long training days, or anyone who finds heavy dairy shakes uncomfortable.

Both formulas are engineered around the anti-bloat and mixability complaints raised earlier, and they support daily training without the trade-offs most powders force on you.

Frequently Asked Questions

Quick answers to the questions readers ask most.

Which is better, creatine or protein powder?

Neither is objectively better. They solve different problems. Pick protein powder if muscle growth is the goal and you struggle to hit daily protein. Pick creatine if strength and power are the goal. Most serious lifters end up taking both because the two answer different questions.

Do I need protein powder if I take creatine?

Yes, if you are not hitting your daily protein target from whole food. Creatine does not supply amino acids. It fuels the training that creates the need for those amino acids. Protein powder is a convenient way to close the gap, not a mandatory purchase.

Can I mix creatine and protein powder together?

Yes. There is no negative interaction. Many lifters stir 5 grams of creatine directly into their post-workout shake for one-and-done simplicity. Daily consistency matters more than the specific delivery vehicle.

When should I take creatine vs. protein powder?

Take creatine any time of day, as long as you take it daily. Take protein powder whenever it helps you hit your daily target. Around training is convenient because a shake mixes fast. A meal later in the day works equally well. Total daily intake beats exact timing every time.

Match the Supplement to the Goal

Here is the whole thing in four lines:

• Building muscle: protein first.

• Getting stronger: creatine wins.

• Preserving muscle as you age: both, with a protein bump.

• Serious about training: both.

Make your body your machine. If you want the anti-bloat, easy-mixing versions of the two most-used supplements in fitness, explore TRX Nutrition Creatine + Fiber and Electrolyte + Clear Whey together as the pairing built for people who want the benefits without the trade-offs.

During peri/menopause (perimenopause and menopause), it’s common to notice issues with memory and thinking. This can be worrisome, but the “brain fog” during this stage of life is usually temporary.

Let’s talk more about brain fog, along with treatments and strategies that may help you cope. Your healthcare provider can provide personalized guidance for you.

What causes brain fog?

Estrogen is well known for its roles in reproductive and sexual health. It’s also important for brain function, including memory and mood regulation. When estrogen goes down in peri/menopause, it can temporarily affect some parts of how the brain works.

In addition, low estrogen can cause symptoms like night sweats and anxiety that disrupt sleep. Shifting hormones can also lead to mood swings, joint aches, fatigue, and changes in libido and sex life.

And, many people face a fair amount of stress in midlife. When you add all this together, it’s no wonder that peri/menopause may affect our mental focus.

What does brain fog feel like?

Not everyone experiences brain fog, and it can feel different for each person. Some people may just feel a bit off. Others say they don’t feel like themselves.

With brain fog, you may have:

• Trouble focusing, which may seem more noticeable (at least to you) at work
• Memory lapses (like a hard time thinking of a word, misplacing your keys, or forgetting why you came into a room)
• Decreased confidence at work or with activities you’re skilled in
• Challenges remembering and processing new ideas that you read
• Lower motivation or energy

For almost everyone, these issues are temporary. If you’re concerned, it’s a good idea to talk to your provider.

What can I do about brain fog?

There are approaches to help you feel less bothered by cognitive changes due to peri/menopause. There’s also a lot you can do to care for your brain health as you age.

Menopause hormone therapy

Menopause hormone therapy (MHT) may help ease night sweats, hot flashes, and mood changes that lead to the development of brain fog. It’s not right for everyone, so ask your provider what’s recommended for you. Your provider will also work with you to consider other possible causes of cognitive changes.

MHT seems to help brain fog primarily by helping symptoms like hot flashes and night sweats. (These symptoms are problematic for sleep and mental sharpness.) For some people, MHT can also help with mood. But for unknown reasons, giving estrogen back in the form of MHT does not always correct brain fog.

Timing of MHT is important. MHT should begin before age 60 or within 10 years of menopause.

• If MHT starts too late, it may actually raise the risk of Alzheimer’s disease and dementia.
• On the other hand, if you had both ovaries removed before 40 years old, hormone replacement therapy may offer extra protection for your memory and lower the risk for dementia.

Lifestyle changes

You can help protect your memory and brain health as you age with lifestyle strategies.

• Prioritize sleep. Sleep is key for both mental sharpness and healthy aging. Work with your provider if you’re struggling to sleep well.
• Be physically active. Exercise is so good for you – and its benefits extend to brain health and helping prevent cognitive decline.
• Stay mentally engaged. Keep learning new things and doing fun activities that challenge your mind. Some ideas include hobbies like music, dance, crafting, and creative writing.
• Seek social connection. Carve out time for family, friends, or your community and hobbies. Volunteering and regular social activity are linked with brain health as we age.
• Eat balanced, healthy foods. The Mediterranean eating plan, high in omega-3 fatty acids for brain health, is a great way to do this. It emphasizes fruits, vegetables, nuts and beans, fish, lean meat, whole grains, and olive oil.
• Limit alcohol and avoid smoking. These can harm your sleep and may raise the risk of memory issues.
• Think about your heart health. Work with your provider to manage risks for heart disease (like high blood pressure, diabetes, or high cholesterol). These may all affect your long-term brain health.

Finding the support you deserve

Many people struggle with focus, memory, and mood during peri/menopause. You don’t need to power through or deal with these concerns alone.

We encourage you to share how you’re doing with your provider. Your Progyny Care Advocate (PCA) can also help you connect with a menopause specialist who has experience with your symptoms. Your PCA can provide guidance, coping strategies, or a listening ear on your menopause journey.

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post Brain fog in perimenopause and menopause  appeared first on Progyny.

Primary ovarian insufficiency (POI) is a condition where the ovaries stop working as expected before age 40. This may make it difficult to become pregnant, cause symptoms of low estrogen, and raise certain health risks. For many people, POI can be emotionally challenging as well.

Your healthcare provider can answer questions, help you manage POI, and explore family-building options. Let’s go over the basics together.

What is POI?

With POI, your ovaries stop working before age 40. (If this happens between 40 and 45, it’s known as early menopause.) When the ovaries stop working, they stop producing the hormones estrogen and progesterone. The ovaries also stop ovulating (releasing eggs).

Rarely, people with POI may still produce these hormones or release eggs intermittently, and pregnancy may be possible. Unfortunately, however, pregnancy is less likely for most people with the condition.

POI affects about 1% of women in their 30s and is less common in younger ages. For most people, the cause is never known, but it may happen due to:

• Family history
• Genetic disorders such as Turner syndrome or fragile X syndrome
• Chemotherapy or radiation
• Autoimmune and metabolic disorders

How is it diagnosed?

People with POI often notice that their periods stop or become irregular, although this may be masked if you’re on hormonal birth control.

Other symptoms caused by low estrogen may include:

• Vaginal dryness
• Hot flashes
• Night sweats
• Mood swings
• Trouble sleeping

To diagnose POI, your provider will learn about your health history and symptoms, do a pelvic exam, and likely perform blood tests.

If a blood test shows high follicle-stimulating hormone (FSH), this may indicate POI.

• The role of FSH is to tell the ovary to create a follicle (a small, fluid-filled sac in the ovary that may release and nourish an egg).
• FSH levels become high when your body is working extra hard to stimulate the ovaries and release an egg.
• Low estrogen in addition to high FSH may help confirm the diagnosis.

Your provider will also work with you to rule out other possible causes of your missing or irregular periods.

How is POI managed?

Unfortunately, there are no treatments to restore ovarian function. And POI can be emotionally difficult, raising the risk for depression and anxiety.

Your provider can help connect you with emotional support, counseling, and specialists who may help you pursue family-building goals if desired. For example, you may consider paths to parenthood including in vitro fertilization (IVF) with donor eggs.

Your provider will work with you to develop a management plan that also takes into account your health as a whole. This may include:

• Symptoms from low estrogen
• Emotional well-being
• Fertility concerns
• Sexual function
• Bone health
• Heart health
• Risk for endocrine problems, such as diabetes or thyroid conditions

Talk with your provider to find out if hormone therapy is an appropriate treatment option for you. It may help lower risks associated with low estrogen, such as:

• Osteoporosis
• Heart disease
• Sexual health problems
• Overall quality of life

Calcium and vitamin D supplements may also help lower the risk of osteoporosis.

You have support.

A diagnosis of POI can be challenging. Your provider is there to answer any questions you have. Your Progyny Care Advocate is also here for you. We can help provide resources, answer questions, and support you on your journey.

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post Primary ovarian insufficiency appeared first on Progyny.

An ectopic pregnancy happens when a fertilized egg implants outside the uterus. An ectopic pregnancy may be life-threatening and cannot result in a successful pregnancy.

Going through this can be a difficult experience, and you may wonder if you can become pregnant again. Let’s review what an ectopic pregnancy is and what this may mean for your family-building options.

Why does ectopic pregnancy happen?

An ectopic pregnancy happens if a fertilized egg implants outside the uterus. This typically occurs if the egg cannot travel through the fallopian tube into the uterus. A fallopian tube may be blocked for many reasons, including:

• Scar tissue from endometriosis or pelvic surgery
• Damage from a sexually transmitted infection
• Conceiving with an IUD in place
• A fallopian tube or uterus that’s shaped differently at birth

Other risk factors for ectopic pregnancy include smoking, in vitro fertilization (IVF), and having an ectopic pregnancy before.

If a fertilized egg cannot travel to the uterus, it may implant in the fallopian tube, or rarely, another spot like the ovary or cervix.

As the fetus grows, the fallopian tube can’t stretch along with it (unlike the uterus, which is designed to grow along with a fetus). And if the fallopian tube bursts, it can cause life-threatening complications.

Ectopic pregnancies are not viable and must be ended for the birthing person’s safety. Depending on the situation, your healthcare provider may use medication or surgery. Pregnancy loss is a heavy experience, and your team can support you as you recover.

Growing your family after an ectopic pregnancy

Be sure to talk with your provider about your wishes for building your family, and what to expect in your individual case.

For many people, it is possible to become pregnant again. And pregnancy may be possible even if you had one fallopian tube removed, because the body can use the other fallopian tube. But an ectopic pregnancy does affect the chances for another healthy pregnancy.

Your provider will let you know how long to wait before trying to become pregnant again. It depends on whether the pregnancy ended with medication or surgery. It’s also important for you to feel ready emotionally, and everyone is different.

Risk of another ectopic pregnancy

People who’ve had an ectopic pregnancy have about a 10% chance of having another one. Take care to go to all your prenatal visits, including early in the pregnancy, to monitor your health.

It’s also helpful to review the signs of a possible ectopic pregnancy. You may not feel anything (other than typical pregnancy symptoms), but some people may have:

• Vaginal bleeding
• Pain in the lower belly or lower back

Signs of an emergency (a rupture) include:

• Intense pain in lower belly
• Shoulder pain
• Pain when you pee or have a bowel movement (poop)
• Upset stomach or diarrhea
• Dizziness or weakness
• Fainting or passing out

If you feel any of these, call 911 or get emergency help right away.

Exploring fertility treatment

Some people may have trouble conceiving after an ectopic pregnancy. Fertility may be affected by many factors including:

• Your age
• Your partner’s sperm
• The health of your fallopian tubes

For people who have trouble becoming pregnant after an ectopic pregnancy, IVF may be an option. IVF uses medicine to help the ovaries grow more eggs. The eggs are removed and combined with sperm in a lab, and the resulting embryo is placed into the uterus.

A fertility specialist can help walk you through fertility testing and treatment options. Together, you can think through your unique situation.

Finding support

Ectopic pregnancy is difficult and raises special considerations for becoming pregnant again. Your provider can help answer questions about your health, emotional recovery, and plans for the future.

Your Progyny Care Advocate is also here to provide support and education as you navigate your family-building journey.

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post Can I become pregnant again after an ectopic pregnancy? appeared first on Progyny.

TD Bank believes benefits should work for employees – not the other way around. When the organization evaluated its fertility benefit nearly a decade ago, leaders recognized employees were facing unnecessary hurdles before they could even access care. TD Bank partnered with Progyny to modernize this navigation and create a more inclusive approach centered on access, flexibility, and personalized support.

“Progyny is the perfect benefit to align to the TD Bank way. It really exemplifies the individuality of every one of our colleagues and how we want to support them wherever they are.”

The post How TD Bank removed barriers to family building care appeared first on Progyny.

Most of us have snapped a nail, caught a finger in a door, or peeled off a set of acrylics and cringed at what was underneath. Damaged nails are something almost everyone experiences at some point, but what actually happens beneath the surface depends entirely on where the damage occurred. Some nails bounce back within weeks. Others carry the mark of an injury for months, or even permanently. Understanding why requires a quick look at the biology driving every nail you grow.

Your nail is not just a flat plate sitting on your fingertip. It is a complex structure produced by living tissue, and that tissue has a hierarchy. At the top of that hierarchy sits the nail matrix.

The Nail Matrix: The Engine Behind Every Nail

The nail matrix is a crescent-shaped band of specialised cells tucked under the base of your nail, just beneath the skin at the back of your finger. These cells divide constantly, pushing older cells forward and compressing them into the hard keratin plate we recognise as the nail. The pale half-moon shape visible on some thumbs, called the lunula, is actually the visible edge of the matrix peeking through.

Here is the critical point: the matrix is the only part of your nail that actually grows new nail. The plate itself is dead tissue once it leaves the matrix. So if damage reaches the matrix, the consequences are far more serious than a surface scratch or a broken tip.

If you want to understand the full picture of what happens when the nail matrix is damaged, the science behind ridges and white spots makes a lot more sense once you know how the matrix builds each layer of the nail plate.

Surface Damage vs. Deep Damage: A Key Distinction

Not every nail trauma reaches the matrix. A lot of common damage stays at the plate level or affects the nail bed, the skin underneath the nail. Bruising under the nail from a knock, white spots that may be associated with minor impact, or temporary thinning from over-filing all sit in this category. Because the matrix is untouched, the nail grows out normally and the damage disappears over time.

Surface-level damage is frustrating, but it is temporary. The nail plate simply grows forward and carries the damage with it until it reaches the free edge and gets filed away.

Deep damage is a different story. When trauma, repeated pressure, infection, or aggressive nail work reaches the matrix cells, those cells can be disrupted, scarred, or destroyed. Since the matrix is what shapes the nail, any change to it shows up directly in the nail that grows from that point forward.

What Permanent Nail Damage Actually Looks Like

Permanent or long-lasting damage from matrix injury shows up in recognisable ways. Longitudinal ridges running from base to tip can be associated with matrix disruption and are among the changes that may appear after matrix injury. These form when a section of the matrix is producing slightly less or differently structured keratin than the cells beside it. The groove or ridge you see on the surface is a direct map of that disruption underneath.

Changes in nail thickness are another indicator. A nail that grows back thinner than it used to be, or develops an unusual curve or hook at the tip, may be associated with altered matrix activity. In more severe cases, a nail may grow back split down the middle, with a permanent groove or even two separate sections forming from a single finger. Recurring splits in the same nail may be associated with underlying matrix disruption, though dryness, brittleness, and other factors can also contribute.

Colour changes can also persist. A nail that consistently grows in with a pale, opaque, or slightly discoloured band may be reflecting altered keratinisation from a compromised section of matrix tissue.

How Long Does Nail Damage Take to Show Up?

This is where nail biology gets genuinely fascinating. Because the matrix produces nail slowly, the effects of an injury do not appear at the surface immediately. Fingernails grow at roughly 3-4mm per month on average, though this varies by age, health, and which hand you use most. The factors behind nail growth rate are more complex than most people realise, and they directly affect how quickly damage becomes visible and how long recovery takes.

An injury to the matrix might not show up visibly at the nail surface for two to four weeks. Then, as the nail grows, that disrupted section travels slowly toward the tip. A full fingernail takes roughly four to six months to grow from matrix to free edge. That means the full picture of any matrix injury only becomes clear after several months have passed.

It also means that apparent recovery can be misleading. A nail might look normal again within a few months if the disruption was mild and the matrix healed. But if the matrix sustained permanent structural change, the altered nail growth continues indefinitely.

Common Causes of Serious Nail Damage

Crush injuries are the most dramatic cause. Slamming a finger in a door or dropping something heavy on it can bruise or scar the matrix directly. But serious matrix damage does not always come from obvious trauma.

Repeated low-level pressure matters just as much. Habits like pressing or picking at the skin around the nail base, aggressive cuticle work, or wearing shoes that compress the toes over years may each gradually contribute to altered matrix function. This is why certain patterns of nail ridging may be associated with behavioural habits as well as single injuries.

Fungal infections that penetrate deeply, certain medications, and systemic health conditions may also affect the matrix from the inside. In these cases, the nail deformity reflects a biological disruption rather than physical trauma, but the mechanism is the same: altered matrix cells produce altered nail.

Can Damaged Nails Recover Fully?

Sometimes, yes. The matrix has some capacity to heal, particularly from minor injuries or temporary disruptions. If the damage was isolated and the matrix cells were disturbed rather than destroyed, normal production can resume and the nail gradually grows back to its original appearance. This is genuinely encouraging for most everyday nail damage scenarios.

But when matrix cells are permanently scarred or lost, that section of the matrix cannot regenerate. The nail growing from those cells will reflect the change indefinitely. In medical terms, this is called a nail dystrophy, and it can range from a single faint ridge to a significantly deformed nail depending on how much of the matrix was affected.

The honest answer is that time tells. Watching how a nail grows back over three to six months gives the clearest picture of whether the matrix has recovered or whether the change is lasting.

Understanding why nails change after injury is one thing. Knowing how to assess those changes, recognise the difference between temporary disruption and lasting damage, and understand what each visual sign actually means takes a deeper foundation in nail anatomy and biology.

If nail science genuinely interests you, MyNailEra’s verified learning content covers nail anatomy in depth, and Era, your personal nail coach, can help you connect what you see on your nails to what is happening underneath. Explore the topic properly and see how much more sense your nails start to make.

The post Damaged Nails: What Heals and What Stays appeared first on NailKnowledge.

Peri/menopause (perimenopause and menopause) can cause more than physical symptoms. The changes during this phase can disrupt mood and emotional well-being as well.

If you’ve noticed any changes to your mood, please know you have support. Let’s talk more about why peri/menopause can affect your emotions and how to find help.

What causes mood changes during peri/menopause?

During perimenopause, your body begins to produce less estrogen and progesterone. And there can be dramatic shifts along the way — some days your hormones may be up, the next day they’re down. Much like in puberty, these fluctuations can affect your mood.

Peri/menopause may also cause other symptoms that affect how we feel, like physical discomfort, poor sleep, and low libido. Plus, midlife can be a time of stress and uncertainty as we juggle career, family, caregiving, and more.

What mood changes can I expect?

Like all peri/menopause symptoms, there’s a wide range of experiences. And, not everyone has mood changes.

But for about 2 out of 5 people, peri/menopause can cause symptoms like mood swings and irritability. This is similar to premenstrual syndrome (PMS), except the mood changes can happen any time.

Peri/menopause may also lead to anxiety or depression. You may have a higher risk for intense mood changes if you’ve previously had:

• Anxiety or depression
• Premenstrual dysphoric disorder (PMDD, a severe form of PMS)
• Postpartum depression
• Depression at puberty

Talk to your healthcare provider if you think you may have anxiety or depression. They can offer support and work with you on a treatment plan to help you feel better.

How can I help my mood?

Coping strategies and lifestyle behaviors can help with mild mood changes. For symptoms that get in the way of day-to-day life and last more than 2 weeks, speak with your provider.

Treating anxiety and depression

Therapy and medicines are effective treatments for anxiety and depression.

• Professional talk therapy may help you find relief and improve quality of life. For example, cognitive behavioral therapy has been shown to help change patterns of thinking and behaviors.
• Antidepressant medicines work by increasing neurotransmitters in your brain. Neurotransmitters are chemical messengers that help regulate mood, among other things.
• Antianxiety medicines often work by supporting the neurochemistry of your brain. They may help calm over-activity in the brain or block the response to adrenaline.

Menopause hormone therapy (MHT) may help with feelings of depression and anxiety during perimenopause. And if symptoms like hot flashes and night sweats are worsening your mood, MHT may help those symptoms.

There is not as much data supporting the use of MHT for mood after menopause. MHT is not right for everyone, so ask your provider what’s recommended for you.

Lifestyle changes

Relieving stress and caring for yourself can help you cope and feel better day-to-day. Here are a few ideas.

• Physical activity: Gentle to moderate physical activity may help your mood. Try to work up to 30 minutes a day, 5 days a week when you can – and any amount helps.
• Mind-body techniques: Deep breathing, meditation, tai chi, and yoga can help calm your mind. A program called mindfulness-based stress reduction (MBSR) may help lower the risk of depression returning if you’ve had it before.
• Journaling: Writing about your feelings can help you process them. A gratitude journal has been shown to help with physical and emotional well-being.
• Social support: Share how you’re doing with family or friends. It’s OK to ask for help and be specific about what you need.
• Quality sleep: It helps to have a relaxing bedtime routine, go to bed and wake up at the same time every day, and keep your room cool. Tell your provider if night sweats are disturbing your sleep. If you’re struggling with insomnia, seek out cognitive behavioral therapy for insomnia (CBT-I), the gold standard treatment.
• Balanced eating: Emotional well-being is linked with physical health. The Mediterranean eating style is a great approach for many people.

Your healthcare team is here for you

Your team is here to help you identify a plan to feel better. For help getting ready for a provider visit, reach out to your Progyny Care Advocate. We’re here to listen, provide support, and help you get the care you need.

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post Mood changes in perimenopause and menopause appeared first on Progyny.

Perimenopause is the transitional period before menopause. It may last for years and can lead to physical and emotional changes as hormones fluctuate.

Let’s talk about what’s happening during this time, how perimenopause may affect you, and how to find support to feel your best.

What’s happening in my body?

During perimenopause, your body is preparing for menopause (defined as the time when you’ve stopped having a period for 12 months).

Overall, the hormones estrogen and progesterone trend down during perimenopause – and the course is unpredictable. Hormones can spike both up and down over these months and years, and the changes can be rapid. This affects your menstrual cycle and may cause a number of symptoms.

Everyone has a different experience, including when the transition starts and ends.

• Perimenopause often starts in our mid to late 40s. It’s possible sooner (early 40s) or later (early 50s).
• Menopause typically happens in our early 50s, with an average age of 51 or 52. It may be sooner or later.
• In all, perimenopause lasts an average of 4 to 7 years. It can range from 2 years to 10 years or more.

Early perimenopause

Early perimenopause signs might not be obvious.

Often, the earliest signs are changes from your period. Cycles may be shorter or longer, and the flow may be lighter or heavier. You may also skip your period. There’s a wide range of what’s expected, so the main thing is to track your periods and notice when something is different for you.

Other early signs may include:

• Sleep disruption and mood changes
• Hot flashes and night sweats
• Vaginal dryness
• Low libido
• Weight gain from hormone shifts, increasing belly fat, and loss of lean body mass

Late perimenopause

As perimenopause goes on, estrogen levels continue to fluctuate and trend down. Some people aren’t bothered much, while others have severe symptoms that affect their quality of life.

Common symptoms include:

• Period changes: As ovulation becomes less frequent, you’ll begin to skip more menstrual cycles.
• Hot flashes and night sweats: This may feel like a sudden wave of heat starting within your body and spreading over your face and chest. You may sweat or have chills.
• Vaginal and urinary changes: Increased vaginal dryness and less elastic vaginal walls can cause painful sex, discomfort, and issues like leaking urine and increased urinary frequency and urgency.
• Cognition problems (brain fog): Forgetfulness (“What’s that word again?”) and trouble focusing are common.
• Emotional changes: Hormone shifts may lead to mood swings or irritability. Depression or anxiety may be more likely, especially if you’ve had it before.
• Sleep disturbance: You may have trouble falling asleep, wake too early, or wake in the middle of the night.
• Low libido: Decreased estrogen may lead to lower sexual desire. Symptoms like poor sleep, mood disturbance, and vaginal changes can contribute as well.
• Joint pain and muscle aches: Along with aging and inflammation, lower estrogen may add to joint pain and muscle aches.

This isn’t a complete list (the joys!). Again, keep in mind that people have a wide range of experiences. Some people have few to almost no symptoms, or aren’t bothered by their symptoms.

Finding support for your perimenopause journey

Perimenopause is a natural time for everyone with ovaries. It’s always OK to talk about how you’re feeling, ask questions, and seek support.

It might be time to seek care if you’re bothered by symptoms or wonder if something is normal. Treatments are available to help you feel your best. These may include lifestyle changes, various types of medicine, and/or menopause hormone therapy.

Your gynecologist or a menopause specialist can work with you on a personalized care plan that’s right for you. Your Progyny Care Advocate is also here to help you make lifestyle changes, find answers, and lend the support you need over time.

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post Perimenopause: What can I expect? appeared first on Progyny.

Sexual wellness means something different to everyone – before, during, and after menopause. What matters is how happy and satisfied you feel with your sex life.

Peri/menopause (perimenopause and menopause) doesn’t affect sexual wellness for all people. But it is common for changes to happen. This could be due to physical reasons, low libido, or other changes during this time.

If changes are bothering you or affecting your sex life, you have options to consider. Your healthcare provider and other specialists are available for help.

What causes sexual changes during peri/menopause?

Estrogen plays an important role with vaginal health. It helps with lubrication, blood flow, and the thickness and elasticity of vaginal tissue.

With lower estrogen, sex may become uncomfortable or even painful. A drop in estrogen may lead to:

• Lower sex drive
• Issues with arousal and orgasm
• Vaginal dryness and less lubrication during sex
• Thinning vaginal tissue
• Vulvar dryness (the outer genital area)
• Irritation and burning
• Frequent or urgent urination

Peri/menopause may also cause other symptoms that influence your sex drive or sex life, like:

• Poor sleep
• Anxiety
• Hot flashes and/or night sweats

In addition, other factors may play a role during this complex phase of life. Sexual health may be affected by things like:

• Stress
• Health issues
• Concerns about aging or self-image
• Relationship changes

What can I do for relief?

Whatever you may be going through, you’re not alone. For support, you may wish to start with your gynecologist or menopause specialist. They may recommend other specialists as well.

You and your team can discuss a personalized plan that feels right for you. Here are a few options people consider.

Menopause hormone therapy

Menopause hormone therapy (MHT) is a common, effective treatment. It’s not right for everyone, so ask your healthcare provider what’s recommended for you.

Many people try local vaginal estrogen therapy for vaginal and sexual symptoms. It has a lower dose of estrogen and almost no side effects, and is available in different forms:

• Tablet or suppository inserted into the vagina
• Cream applied to the walls of the lower part of the vagina
• Vaginal ring (typically in place for 3 months)

Systemic therapy (which affects your whole body) can also help vaginal and sexual symptoms. Sometimes people use local vaginal estrogen therapy along with systemic therapy.

Some studies have shown that testosterone may improve libido. The best use of testosterone is for someone in postmenopause with low libido and no other issues. But we don’t have long-term data on its health risks, and it is not FDA-approved for women or for peri/menopause symptoms.

Non-hormonal medicine options

You can try non-prescription moisturizers or lubricants to help vaginal dryness and painful sex.

• Vaginal moisturizers are typically applied every few days to help with vaginal dryness. There are internal moisturizers for the vagina and external moisturizers for the vulva.
• Lubricants may help with painful sex when used beforehand. Either water-based or silicone-based types are good. Many people in postmenopause prefer silicone lubricants due to their longer-lasting quality. You may use lubricants along with a vaginal moisturizer.

Other forms of support

Since sexual health may be influenced by many areas, your provider may refer you to another specialist for additional support.

• Sex therapists can provide therapy for individuals or couples in a non-judgmental setting
• Professional counselors, including relationship counselors, may help address your well-being, relationships, and sex life
• Pelvic floor therapists teach exercises that can help restore the muscles involved in sex and orgasm

Communicating with your partner

If you’re in a relationship, share your feelings and the changes you’re going through with your partner. Together, you can explore how you’d like to be intimate and what you want your sex life to look like in the years ahead.

Regular sexual activity (if it’s something that you want) may help vaginal symptoms by increasing blood flow. There are many ways to remain close and intimate, sexually and otherwise.

Seeking support

Talking about a sensitive subject like your sex life can be challenging. You could bring it up with your provider by saying something direct and simple like, “I wanted to talk with you about changes I’ve noticed in my sex life.”

Use the words that feel right for you, and know that your provider has had this conversation before. They are ready to help you.

For help getting started or sorting through options, reach out to your Progyny Care Advocate. We are here to support you.

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post Sexual changes in perimenopause and menopause appeared first on Progyny.

Many women notice weight gain that starts before obvious signs of perimenopause.* Weight gain may continue through the menopause transition, and it can happen even when you lead an active lifestyle and focus on healthy eating.

(*We’ll use the term peri/menopause in this article to refer to perimenopause and menopause together. We use “women” to acknowledge anyone who goes through peri/menopause.)

Weight fluctuation is often natural and there are a range of healthy body types. For some people, however, weight gain during this time may be frustrating or raise health concerns. Managing weight in midlife can help you stay on a path to healthy aging and may boost energy and mood. Let’s talk more about this, keeping in mind that everyone is different.

What causes weight gain during midlife?

For many of us, midlife weight gain happens because our metabolism slows. One factor is that beginning around age 30, we start to lose muscle – and muscle burns more calories than fat.

Weight gain may also happen because when estrogen declines during perimenopause, our bodies don’t handle sugars as well as they once did.

Our lifestyle also affects our weight:

• Midlife can be a time of stress. Stress influences our nutrition, ability to exercise, quality of sleep, and energy to make healthy changes.
• Poor sleep is linked with weight gain. There are many reasons we may not sleep well (including peri/menopause itself).
• We may not always eat nutritious, balanced meals, and our physical activity level might be less than it used to be.

Of course, family history and genetics play a role in our body type and how our bodies change. Health conditions and medicines may lead to weight changes, as well.

Where does peri/menopause fit in?

Peri/menopause isn’t usually the main driver of weight gain, but it may be a factor.

Hormone changes from menopause may affect where we store fat. It often shifts from our bottoms and thighs to our lower belly (abdomen). This type of abdominal fat may raise health risks.

In addition, peri/menopause may cause symptoms that contribute to weight gain. For example, anxiety and night sweats can disturb sleep and add to stress, making it hard to manage weight.

Does menopause hormone therapy (MHT) help?

MHT doesn’t directly affect weight, and it’s not prescribed for weight loss. However, it may help improve disrupted sleep. MHT may also help reduce fat storage in the belly, although more research is needed.

Not everyone can take MHT. If it’s not right for you, there are non-hormonal medicines and strategies to help manage symptoms affecting sleep.

Strategies and support for a healthy weight

Weight management is about finding the path that works for you, not anyone else. (It’s not about what anyone else thinks, either.)

All women’s bodies change over our lifetime, and that is OK and natural. Work with your healthcare provider to track your health and feel good about yourself. And if you want to make small changes, think about what matters most to you. How does a healthy weight connect with that? Identifying this motivation is essential.

Take care of YOU first

Taking care of your overall well-being is an important part of managing weight. Are you sleeping well and practicing self-care? That can often be a good place to start. Allow yourself time for the things that ground you. Ideas include:

• Relaxation techniques like deep breathing or meditation
• Social connection in a group or volunteer setting
• Nights out with your partner or a friend
• Time alone with your thoughts or a good book
• Doing a hobby you love

Healthy eating in midlife

• Continue balanced eating. Emphasize lean protein, fruits, vegetables, dairy, healthy fats, and whole grains. Protein is more important as we age since it helps preserve muscle. (Calculate your protein needs here.)
• Consume fewer calories in your 40s and 50s. Your daily calorie needs go down as metabolism slows. One direct way to do this is to limit empty calories from sugar, processed foods, and alcohol.
• Ask for support. A registered dietitian can optimize your nutrition and personalize strategies for you. And look for support at home so you can plan, prepare, and eat healthy together.

Physical activity that’s right for you

• Do what you enjoy. Aim to get your heart pumping 30 minutes, 5 days a week. You can do this in smaller chunks that add up. The best types of activity: the ones you enjoy! A friend, class, or trainer can all help you get motivated.
• Focus on strength. Strengthening helps you maintain muscle, manage weight, and preserve bone health. It makes daily activities easier, too. Try working up to at least 2 days of strength training a week.

Work together with your provider

Your provider can provide personalized guidance and referrals if needed. They can also determine if medicine (such as GLP-1s) may support you. A menopause provider has specialized expertise for this phase of life.

Your Progyny Care Advocate can help you find in-network nutritionists and menopause specialists. We can also provide education, coaching, and support as you make lifestyle changes.

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post How do perimenopause and menopause affect weight? appeared first on Progyny.

Menopause hormone therapy (MHT) can be an effective option for treating perimenopause and menopause symptoms. If MHT is right for you, it will be individualized to your health, symptoms, and lifestyle.

We’ve suggested questions you may wish to ask your menopause specialist or other healthcare provider about MHT. We recommend making a separate appointment from your annual exam to have a focused conversation about your symptoms.

Types of MHT

• Am I a candidate for MHT based on my age, symptoms, and health and family history? If not, what are my options for non-hormone medicines or treatments?
• What type(s) of MHT do you recommend for me?
• What are the pros and cons of the different forms available?
• How do I use this form of MHT, and how often?
• If I take systemic MHT, can I also use vaginal estrogen?
• Can I use vaginal estrogen that does not contain progesterone?
• How does MHT differ from birth control hormones I may already take?

Benefits

• How well can I expect MHT to help with my specific symptoms?
• How long does it take to get relief from symptoms?
• Does MHT have other benefits outside of symptom relief?

Risks and cautions

• What risks come with MHT, in my case?
• Can you put any risks into perspective? For example, how does this risk compare with the risk if I were not on MHT?
• Is there anything I can do to lower my risk?
• What side effects can happen, and how can I ease them?

Broader care plan

• How long should I be on this therapy? If my symptoms improve, can I stop taking MHT?
• What should I do if my symptoms worsen or new ones start?
• What other lifestyle changes and/or treatments can I use along with MHT?
• When should I follow up with you?

Alternatives to MHT

• What medicine, supplements, or lifestyle changes can I try instead?

Tips for talking with your provider

Your time with your provider may be limited, and they may share a lot of information. It’s always OK to ask them to explain something again if anything wasn’t clear. And it can be helpful to repeat back what your provider said in your own words to be sure you’ve got it.

Your Progyny Care Advocate is here to offer support and help you prepare for your provider visits. You can also ask us to recommend websites and information to help you manage this transition.

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post Menopause hormone therapy: questions to ask your provider appeared first on Progyny.

Hot flashes and night sweats are the most common symptoms of peri/menopause (perimenopause and menopause). They affect up to 80% of people going through menopause, and up to half of those people have severe symptoms.

Hot flashes can be very uncomfortable, feeling like a sudden wave of heat starting within your body and spreading over your face and chest. You may sweat and/or have chills, and it can wake you at night (night sweats).

Fortunately, there are safe and effective ways to find relief. Let’s learn more and walk through the common treatment options.

What causes hot flashes?

Hot flashes and night sweats are called vasomotor symptoms. The word vasomotor refers to the widening and narrowing of blood vessels. Blood vessels widen when you’re hot to help you give off heat and cool down.

Why do hot flashes happen? Well, estrogen plays a role in how your brain and body manage your temperature. Estrogen levels become less predictable and go down during peri/menopause, and you may become more sensitive to small changes in temperature or heat triggers.

Hot flashes can happen without an outside trigger. But for some people, they can be brought on by:

• Alcohol
• Caffeine
• Spicy foods
• Smoking
• Stress
• Warm temperatures
• Change in temperature

What does a hot flash feel like?

People experience hot flashes differently. They can be mild or very uncomfortable. You may have:

• Intense heat spreading over your chest, neck, and/or face
• Sweating
• Chills or a clammy feeling
• Flushed, red skin
• Feelings of anxiety or doom
• Fast or fluttering heartbeat (heart palpitations)

Hot flashes typically last for 1 to 5 minutes. They can happen many times a day and be highly disruptive. It’s also common to have them at night (night sweats), which disrupts sleep. And of course, poor sleep affects your energy and mood.

What can I do for relief?

Work with a healthcare provider trained in menopause on a personalized plan based on your health history, symptoms, and preferences. You may end up trying multiple approaches until you find what works best.

Menopause hormone therapy

Menopause hormone therapy (MHT) is the most effective treatment for hot flashes and night sweats. It’s not right for everyone, so ask your healthcare provider what’s recommended for you.

It’s important to note that systemic therapy (which travels through your body) is effective for hot flashes. Local vaginal therapy (which is inserted into your vagina and does not travel through your body) is not.

Systemic MHT is available in many forms, including:

• Pill taken by mouth
• Patch
• Spray
• Gel
• Vaginal ring

Non-hormonal medicine options

Non-hormonal medicines are also available to help treat hot flashes. The FDA-approved medicines for hot flashes are:

• Fezolinetant (Veozah®), elinzanetant (Lynkuet®): medicines that work through the body’s thermometer (in the brain) to reduce hot flashes and night sweats. Elinzanetant may also help with disrupted sleep.
• Paroxetine: a type of selective serotonin receptor inhibitor (SSRI). SSRIs are antidepressant medicines that allow serotonin (a chemical that helps regulate temperature and mood) to stay in your body longer. Paroxetine is effective for treating hot flashes and night sweats without the side effects of higher doses of SSRIs. It is not meant to treat depression.

Medicines that may be prescribed off-label to treat hot flashes include:

• Other types of antidepressants: other SSRIs and a similar type of antidepressant called serotonin-norepinephrine reuptake inhibitors (SNRIs) may be used off-label. These can be used to treat hot flashes even if you don’t have depression.
• Gabapentin: a medicine developed to treat seizures and pain. Its effects in the brain have made it effective for hot flashes and night sweats.
• Oxybutynin: a medicine developed to treat overactive bladder. One of its effects is to reduce sweating, and it also helps reduce hot flashes and night sweats.

Lifestyle and other approaches

Other strategies may help hot flashes. They can be used on their own or with hormones and medicines. Many of these are low-risk and have helped some people, but more research is needed.

Lifestyle and temperature control

• Dress in layers and use layered bedding to help regulate your temperature.
• Keep a fan nearby and have a cool drink if you begin to feel warm.
• Avoid triggers like alcohol, caffeine, or spicy foods.
• Try relaxation techniques like deep breathing or meditation.
• Take steps towards losing weight, a risk factor for hot flashes.
• Get help quitting smoking, which makes hot flashes more likely.

Professional therapy

• Cognitive behavioral therapy has been shown to help hot flashes (well supported by research)

Alternative approaches

• Acupuncture
• Clinical hypnosis (well supported by research)

Many supplements are marketed for menopause symptoms. Please take caution with these and review everything you take with your provider. Supplements are not regulated by the FDA. They may have unknown ingredients, dangerous side effects, or interactions with other drugs.

Partner with your healthcare team

Work with your team on a personalized plan for managing hot flashes. It may take a little trial and error, but relief is available. You have the right to speak up about how you feel, receive appropriate care, and ask anything that’s on your mind.

You can also reach out to your Progyny Care Advocate for support and guidance. We’re here for you.

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post Hot flashes and night sweats in perimenopause and menopause  appeared first on Progyny.

Snapshot

• The daily habits that help you live longer are the ones you can maintain. Trade up instead of cutting out, then stack each onto a routine you already have.
• Get outside every day. Morning light and time in nature both support a longer, healthier life.
• Move more and sit less. Short daily walks and less time seated both lower the risk of early death.
• Connect with someone every day. One social moment supports your mood and may guard against dementia.
• Protect your sleep. Find the caffeine cutoff that suits you to reach the sleep longevity needs.
• Your habits can travel with you. Several even get easier on the road, from morning light to walking.

Hello, all you longevity enthusiasts. No time for a wellness retreat? These ten daily habits to live longer stack onto your existing habit routine, and most of them keep going when you travel.

A longevity retreat is a wonderful way to reset, and the science behind those programs is real. Not everyone can clear the time or budget for one, and that is perfectly fine. 

Everyday habits matter just as much, and they cost nothing. The good news is that these daily habits to live longer are realistic and easy to start.

Most longevity advice asks you to give things up, and that rarely lasts. A habit only helps you live longer if you can actually maintain it. So what is a habit, really? 

A habit is a behavior you repeat until it runs on its own, no willpower required. Big, dramatic changes rarely get there. Small ones do, because they are easy to start and easy to repeat on a busy day.

Two moves make a habit stick. First, trade up instead of cutting out. Second, piggyback each new habit onto something you already do every day, like your morning coffee or the line at the store. The anchor only works if it already fits your day. Pick one that suits your life, not someone else’s. Anchored that way, the habit runs on autopilot.

Here are ten daily habits that ask for almost nothing yet link to a longer, healthier life. Better yet, most of them travel well, and several even get easier once you leave home.

Ten Simple Daily Habits to Live Longer

You do not need a lifestyle overhaul to add good years. The daily habits that help you live longer work because they stay realistic and fit your routine. 

A few even shine on the road. Morning light resets jet lag, and walking is how you see a new place.

Pick one this week. Stack it onto something you already do, then add the next when it feels automatic. Do that, and a healthier (longer) life starts to build itself, at home and on every trip.

1. Catch the Morning Light

Early-day sunlight sets your body clock, which sharpens sleep and steadies your mood. Better sleep, in turn, links to a longer, healthier life.

Step outside after you wake, or linger by a bright window. And for the record, morning light in the new time zone is the fastest way to beat jet lag.

2. Spend Time in Nature

Time among trees lowers stress and blood pressure, and it lifts your mood. Studies even link regular time in nature to a longer life.

Take a quick walk or settle under a tree for a few minutes. You do not need to drive to a forest. A local park with grass and trees works just as well. When traveling, seek out a trail or green space, since new landscapes make the habit a pleasure.

3. Weave Walking Into Errands You Already Run

Walking here and there adds up faster than you would think. One study found that five extra minutes of brisk walking a day could prevent about 10 percent of early deaths.

Park farther from the door or take the stairs, and you accrue steps without thinking about it. This habit gets easier on vacation, since walking is how you truly see a new place.

4. Stand Up and Move Every Hour

Long stretches of sitting raise the risk of early death, even for people who exercise. Breaking up the sitting is what counts.

Stand and stretch each time you refill your water or finish a TV episode. On long flights and drives, get up about once an hour to keep your body moving.

5. Do One Social Thing Every Day

Loneliness wears on your health, and staying connected lowers the risk of depression and may even guard against dementia.

Text a friend or chat with a neighbor, and the bar stays comfortably low. Pin it to a daily moment, like your evening wind-down, so you actually follow through. Travel hands you these exchanges all day, which makes the habit easier away from home.

6. Balance on One Leg While You Wait

Balance training keeps you steady and helps prevent the falls that threaten most older adults. You can train it without a gym.

Stand on one leg while you brush your teeth or wait your turn. Keep a counter or wall within reach in case you wobble. You can do this just as easily in an airport queue or in your hotel room.

7. Sip Your Coffee a Little Smarter

Keep the coffee. A couple of tweaks make it kinder to your long-term health.

For those who prefer a sweeter coffee, ease back on the sugar over a few weeks until your taste buds catch up. Added sugar links to heart disease and type 2 diabetes, so even a modest cut pays off.

Notice how late-day caffeine affects your own sleep. Some people sip espresso after dinner and sleep fine. Others feel it for hours, and sensitivity can grow with age. Find the cutoff that works for you, then keep it steady at home and on the road.

8. Drink a Glass of Water With Every Meal

Staying well hydrated is linked to slower aging and a lower risk of chronic disease. Water also curbs the snacky feeling that thirst often disguises as hunger.

Pour a glass with every meal, and the habit rides along with the food you already eat. Carry a refillable bottle when you travel, since flights dry you out and good hydration eases jet lag.

9. Season With Flavor Instead of Salt

Too much sodium pushes up blood pressure, a leading cause of heart disease and stroke. The fix is not blandness, just better flavor.

Build taste with herbs, lemon, garlic or chili instead of reaching for the salt or soy sauce. When you eat out, ask for sauces and dressings on the side, then taste before you season.

10. Grab Fruit Instead of a Laxative

Prunes and dates keep digestion moving on their own, thanks to fiber and natural sorbitol. Reach for a few before a laxative, and you skip the medicine cabinet.

Both pack easily and never spoil, so they keep things moving even when travel throws off your rhythm.

About Vacayou

At Vacayou [pronounced VACAY – YOU], we believe that travel has the power to change lives. The power to revive, rejuvenate and redirect your inner wellness warrior. And that’s why we’re here. Vacayou brings the world of wellness travel to you!

No matter how far or how adventurous, our team scours the globe to curate the best in wellness travel. However, the booking process can often be time-consuming and complicated. We’ve simplified your search for wellness and active vacations with Vacayou’s Instant Book, so your dream wellness getaway is now just one click away.

Start the trip of your lifetime today with Vacayou. We are here to help create a healthier global community through wellness and active travel. 

To keep up with the latest wellness trends and experiences, be sure to subscribe to our newsletter. 

The post Want to Live Longer? These 10 Daily Habits Make It Easy appeared first on Vacayou Travel.

By the time we’re 50, about half of us, men and women, will experience hair loss. No, it’s not caused by washing your hair too much or, for that matter, brushing it too much either—two of the many myths out there. Researchers found that the majority of hair loss with age is genetic for both women and men. And, based on studying twins, researchers discovered that the heritability of baldness in men is 79%, meaning about 80% of the differences in hair loss between men are genetically determined. But that still leaves some wiggle room.

Even when it comes to identical twins—in one case, identical twin sisters with the same DNA—one can have more hair loss than the other, thanks to increased stress, increased smoking, having more children, or having a history of high blood pressure or cancer.

Check out the two identical twin brothers below and at 1:24 in my video Supplements for Hair Growth. They have the same genes, but the twin on the right reported more stress in his life.

In this pair of twins, shown below and at 1:32, the identical twin on the right was a smoker and drank more alcohol.

Smoking can contribute to the development of both male and female pattern baldness because cigarettes’ genotoxic compounds may damage the DNA in hair follicles and cause microvascular poisoning in the base of the follicle. Other toxic agents associated with hair loss include mercury, because it seems to concentrate about 250-fold in growing scalp hair. In fact, the reason William Shakespeare started losing his hair may have been due to mercury poisoning from syphilis treatment. Thankfully, doctors don’t give people mercury anymore. These days, as the U.S. Centers for Disease Control and Prevention points out, mercury mainly enters the body through seafood consumption.

Often, women of reproductive age seek medical treatment for what is considered hormone-related hair loss, particularly at menopause. For example, a 43-year-old woman evaluated for early menopause was seen for hair loss, and blood tests indicated elevated mercury levels. No wonder—she had a diet high in tuna. But the good news is that her mercury levels fell after she stopped eating it. Within two months, her hair started to come back, and after seven months on a fish-free diet, her hair regrew completely. So, doctors should consider screening for mercury toxicity when they see hair loss, since it may be treatable. Advising patients to reduce fish intake and repeat blood tests could offer symptom relief and uncover dietary habits that may be a source of heavy metal–induced hair loss.

Can nutrient deficiencies cause hair loss? After bariatric surgery, the most frequent nutrient deficiency symptom is hair loss, but that’s because those individuals have had their anatomy rearranged to purposefully cause malabsorption. In general, there is little evidence to suggest that vitamin and mineral supplementation benefits people unless they are actually deficient.

For example, we’ve known for centuries that scurvy (severe vitamin C deficiency) can cause hair loss, but there are no data correlating vitamin C levels and hair loss once you have a certain baseline sufficiency of vitamin C (enough to keep your gums from bleeding, for example).

It’s also a myth that supplements containing zinc will increase hair growth, unless there is a zinc deficiency, which can occur in people who abuse alcohol. However, if blood zinc levels are normal, taking more zinc won’t help. In fact, it can have negative side effects. The same is true for iron supplements.

The most common ingredient in top-selling hair loss products is vitamin B7, also known as biotin. Yes, biotin deficiency causes hair loss, but there are no evidence-based data that supplementing biotin promotes hair growth. Severe biotin deficiency has never been reported in healthy people eating a normal diet, though deficiency can develop from eating raw egg whites since certain compounds attach to biotin and prevent it from being absorbed. But other than rare deficiency syndromes, it is a myth that biotin supplements increase hair growth.

Why not just have the attitude ‘‘can’t hurt, might help?” Because of the lack of regulatory oversight of the supplement industry and, in the case of biotin, interference with lab tests. Many dietary supplements promoted for hair health contain biotin levels up to 650 times the recommended daily intake of biotin. Excess biotin in the blood can interfere with a bunch of different blood tests, including thyroid function tests, other hormone tests (including pregnancy tests), and the test used to determine whether someone has had a heart attack, so the consequences could potentially be life or death.

In terms of poor regulation, I’ve talked a lot about all sorts of supplement manufacturer shenanigans. For example, there was an outbreak in which hundreds suffered selenium toxicity because an error resulted in a supplement containing 200 times the labeled dose, so it ended up causing hair loss. The same thing can happen with getting too much vitamin A.

Doctor’s Note

This is the first in a three-part series on hair loss and growth. Stay tuned for The Benefits and Risks of Hair Loss Drugs and What Foods Help Hair Growth?.

For more on what you can do about mercury exposure, see How to Lower Heavy Metal Levels with Diet.

Check the related posts below for some of my videos about the sketchy supplement industry.

Think about it—your socks are the only thing touching your feet all day long. They create the first layer of comfort between your skin and your shoes, influencing everything from moisture management to cushioning and overall fit. In many cases, upgrading your socks can make just as noticeable a difference as upgrading your shoes.

Socks Are Your Feet's First Layer of Comfort

Your shoes provide structure and support, but your socks determine how your feet actually feel inside them.

A quality pair of socks can help:

• Reduce friction inside your shoes
• Help manage moisture throughout the day
• Add light cushioning where you need it most
• Improve overall comfort during long periods of standing or walking
• Create a better fit between your foot and your shoe

Even expensive shoes can become uncomfortable when paired with worn-out or poorly fitting socks.

The Right Fit Makes a Bigger Difference Than You Think

A sock that's too loose can bunch up inside your shoe. One that's too tight may leave your feet feeling restricted or uncomfortable after hours of wear. The goal is a sock that fits securely without pinching, slipping, or creating unnecessary pressure.

When your socks fit well, your shoes often feel better too.

Moisture Management Matters

Your feet naturally produce moisture throughout the day.

If your socks trap that moisture, your feet may begin to feel damp, overheated, or uncomfortable.

Modern performance fabrics are designed to help move moisture away from the skin, helping your feet stay drier and more comfortable whether you're working, traveling, or simply running errands.

It's one of the biggest differences between quality everyday socks and basic socks.

Cushioning Where You Actually Need It

Comfort isn't always about adding more padding.

Instead, it's about placing cushioning where it provides the greatest benefit while keeping the sock breathable and lightweight.

The right balance helps your feet feel supported without making your shoes feel tighter.

Socks Affect How Your Shoes Fit

Have you ever noticed that one pair of shoes feels great with one pair of socks—but not another?

That's because sock thickness, fabric, and construction all influence the overall fit.

Quality socks help create a more consistent fit by reducing excess movement inside the shoe while maintaining comfort throughout the day.

Different Days Call for Different Socks

Just like you wouldn't wear hiking boots to the office or dress shoes to the gym, different activities often call for different sock styles.

For example:

• Lightweight socks are ideal for everyday errands and casual wear.
• Compression socks may be preferred during long travel days or extended periods of standing.
• Soft, breathable socks are perfect for relaxing at home.
• Choosing the right style for your day can make a noticeable difference in comfort.

If you're unsure which option is right for your routine, check out Light Activity vs. Lounge Days: Choosing the Right Socks for Everyday Comfort.

When Compression Socks May Be Worth Considering

For some people, everyday comfort means choosing a sock with gentle compression.

Compression socks are designed to provide graduated pressure that may be beneficial in certain situations, such as long workdays, travel, or extended periods of sitting or standing.

If you're interested in learning more about how compression socks work and when they're commonly worn, read The Complete Guide to Compression Socks in 2026: Types, Uses, and Where to Buy.

Don't Forget to Replace Worn-Out Socks

Even the best socks eventually lose their stretch, softness, and ability to provide consistent comfort.

If your socks slide down, feel thinner than they used to, or no longer fit as well, replacing them can have an immediate impact on how your shoes feel.

Sometimes the problem isn't your footwear—it's the socks you've been wearing for years.

Small Change, Big Difference

Many people spend hundreds of dollars searching for more comfortable shoes.

But before investing in another pair, take a closer look at the socks you're wearing every day.

High-quality socks can improve fit, reduce friction, help manage moisture, and keep your feet feeling more comfortable from morning to night.

It's one of the simplest upgrades you can make to your daily routine.

Get The Right Socks From Viasox

Shoes may get most of the attention, but socks do much of the work when it comes to everyday comfort. The right pair supports your feet from the inside out, helping your shoes perform the way they were designed to.

Whether you're heading to work, taking a walk, traveling, or simply enjoying a day at home, choosing comfortable, well-made socks is a small decision that can make a big difference—one step at a time.

Shop Viasox today.

Trying to fit hair, nails, brows, lashes and tanning into the final days before a holiday can leave clients overwhelmed and salon diaries stretched. Annabelle Taurua, Beauty Expert at Fresha, shares how better planning can make the experience easier for everyone. The days before a holiday are often some of the busiest in a salon calendar. Clients want to feel polished before they travel, but many leave their appointments until the same narrow window, creating a rush that can be stressful on both sides of the reception desk.

Hair colour, nails, brows, lashes, facials and tanning may all be competing for space alongside work deadlines, packing and travel arrangements. When one appointment runs late or needs to be changed, the rest of the plan can quickly unravel.

Annabelle Taurua, Beauty Expert at Fresha, describes this pressure as “beauty burnout”.

“The build-up to jetting away is all the more exciting as it’s a chance to spoil yourself with beauty treatments beforehand and get you looking and feeling holiday-ready. Though sometimes, that process can feel overwhelming. From fresh brows to manicure and pedicures, lashes, hair, and tanning, it can be a lot to squeeze in the course of just a few days, especially while finishing up at work, packing, and organising travel plans.”

For salons, the challenge is to accommodate the bookings and manage client expectations, protecting the appointment diary and leaving enough flexibility for treatments to be carried out without everyone feeling rushed.

Start the planning conversation earlier

Clients will not always mention a forthcoming holiday until they are trying to book several appointments at once. Asking about travel plans during a consultation or at checkout gives the salon an opportunity to recommend timings before the busiest dates are full.

Taurua advises clients to plan their treatments over several weeks rather than treating holiday preparation as a last-minute checklist.

“A lot of people fall into the trap of treating holiday preparation like a last-minute checklist, and we know those never work out. Booking all your treatments within a short period of time, just days before your flight, is only going to make you feel overwhelmed, especially if your appointments need to be adjusted or run over.

“My suggestion? Create a timeline for yourself over the next three to four weeks before you leave. Think about which treatments can be done ahead of time and what’s better suited closer to your holiday. For example, your nails might be better done a couple of days before, whereas a haircut and colour can likely be done several weeks prior to your trip. This also gives salons more opportunities to manage demand, meaning you aren’t scrambling to find a slot during busy periods.”

The exact schedule will depend on the treatments involved, the client’s preferences and any aftercare requirements. What matters is that the appointments are considered together. A salon could support this by prompting clients to book summer appointments in advance, adding holiday planning to consultation notes or encouraging regular customers to reserve several dates at once.

Help clients decide which treatments matter most

Pre-holiday beauty can easily turn into an expensive list of services a client feels she ought to have, rather than a selection of treatments she genuinely wants.

A thoughtful consultation can help clients identify what will make them feel their best, without automatically adding every possible service to the booking.

“Take the time to think about what treatments make you feel the best about yourself. Is it a fresh haircut? A mani-pedi? A facial? Focus on the services that matter the most, rather than feeling the need to book every treatment possible to achieve a pre-holiday glow-up. This not only saves time and money but also lets you enjoy your appointments rather than feel like you’re racing through a checklist, while alleviating unnecessary stress.”

This does not mean discouraging clients from booking. It means making recommendations that reflect their priorities, budget and available time. Clients are likely to remember when a professional has helped them make a sensible choice rather than simply adding to the bill. That trust can be more valuable than squeezing another one-off treatment into an already crowded week. It may also create a better opportunity to discuss treatments that benefit from being planned further ahead. Rather than booking a single facial immediately before travel, for example, a client may prefer to begin a course earlier and leave the final week for simple maintenance.

Avoid leaving everything until the night before

The last appointment before a flight may feel like the best way to keep results fresh, but it also leaves the least room for anything unexpected.

A delayed journey, an appointment running over or a small correction can become a serious problem when the client is travelling the following morning. There may be no time to repair a damaged nail, adjust a colour result or deal with a concern after treatment.

“It’s so easily done, we’ve all been there, but booking treatments the night before is only going to create unnecessary pressure. Also, if you need a correction, there’s no time to fix it. Leave a comfortable buffer between appointments; this’ll give you enough breathing room to focus on packing and sorting travel arrangements while enjoying the buildup to your trip.”

Salons can reinforce this advice when booking treatments that require patch testing, have detailed aftercare or may produce temporary redness or sensitivity. The client may still choose the final available slot, but the timing should be an informed decision rather than an assumption that every treatment will be completely settled by the time she reaches the airport.

Make maintenance part of the normal routine

The holiday rush is often more intense when clients treat beauty appointments as occasional rescue jobs. Regular maintenance means there is less to organise before travelling. Brows, nails or colour may only need refreshing, rather than several services requiring a complete reset during the same week.

Taurua suggests fitting appointments into the client’s existing schedule and booking recurring treatments in advance.

“Beauty appointments don’t always need to become separate tasks. Look for ways to make your routine more efficient by combining treatments or booking appointments around existing plans.

“For example, booking a nail appointment near your commute or after work, arranging a treatment on a quieter weekday when you have some spare time, or scheduling recurring appointments in advance can prevent everything piling up and burning you out. The key is making beauty maintenance part of your routine rather than a last-minute event.”

For the salon, forward booking makes demand easier to anticipate. Managers can see which weeks are filling up, review staffing levels and encourage clients towards quieter days before the diary becomes difficult to manage.

Be realistic about combination bookings

Booking several treatments on the same day can be convenient, but there is a point at which efficiency stops feeling relaxing. A client moving between departments for hours may become tired or anxious about time. One delay can then affect every treatment that follows, placing pressure on several members of the team.

When arranging a larger booking, ask whether the client would prefer one long visit or two shorter appointments on different days. Some clients will value completing everything at once, while others will enjoy the experience more when it is broken up.

The schedule should also allow for consultation time, removal work, processing, movement between treatment areas and payment. A booking that only works when every treatment finishes at the earliest possible moment leaves little protection for either the client or the salon.

Turn seasonal pressure into better diary management

Once the holiday rush has passed, salons can review where the pressure came from. Which services attracted the most last-minute requests? Which days became overbooked? How often did appointments run late because several treatments had been placed back-to-back? Were clients asking for services that could have been completed weeks earlier?

The answers can shape next year’s summer communication. Rather than simply telling clients to “book early”, salons can give specific guidance: reserve colour appointments several weeks before travelling, leave a buffer before flying and book regular maintenance dates together. Useful advice is more likely to prompt action than a generic sales message. It also positions the salon as a professional partner in the client’s plans, rather than another source of pre-holiday pressure. There will always be someone calling on Thursday because she flies on Saturday morning. Better communication will not remove every last-minute request, but it can stop those requests from taking over the entire summer diary.

We respect your privacy.

India’s Rise as a Global Implant Destination

The Rise of Specialist Implantologists

Technology Driving Precision

A Multidisciplinary Approach to Long – Term Success

Delivering Value Beyond Affordability

The Road Ahead

Conclusion

The post Dental Implantologists in India: Redefining Global Standards in Implant Dentistry first appeared on You Must Get Healthy.

The post Dental Implantologists in India: Redefining Global Standards in Implant Dentistry appeared first on You Must Get Healthy.

For decades, the aesthetic industry treated skin as if it were a single, uniform canvas, usually light, resilient, and predictably reactive. Products were formulated against narrow standards, clinical protocols were tested on limited demographics, and anything outside that baseline was either treated as an afterthought or subjected to aggressive treatments that did more harm than good.

Building a genuinely inclusive skin practice isn’t about checking a box on a marketing sheet. It is about understanding the intricate biology of every skin type and tone, recognizing the distinct needs of every life stage, and creating an environment where every single person who walks through the door feels seen, respected, and safe.

1. Celebrating Inclusive Skin Care: The Science of Fitzpatrick I through VI

Skin comes in an endless array of rich, beautiful tones, but under the lens of professional skin care, pigment isn’t just about appearance: it is about biological behavior. The traditional Fitzpatrick scale categorizes skin types from I to VI based on how melanin responds to ultraviolet light and thermal energy. Yet, for years, high-tech treatments and aggressive peels were designed primarily around lighter skin types, leaving deeper skin tones vulnerable to severe complications like post-inflammatory hyperpigmentation (PIH), hypopigmentation, or scarring.

Melanin is a powerful defender, but it is also sensitive to inflammation. When skin with higher melanin content experiences heat, friction, or harsh chemical trauma, its natural response is to produce excess pigment as a defense mechanism. What was meant to clear a breakout or even out texture can quickly turn into long-lasting dark spots if the person holding the tools doesn’t understand pigment pathway mechanics.

Key Takeaway: True expertise means respecting the biology of melanin. Inclusivity requires customizing every active ingredient, treatment modality, and home-care routine to protect the skin barrier while delivering visible results across all six Fitzpatrick types.

An illustrative breakdown of pigment biology across Fitzpatrick types I–VI and how custom protocols prevent post-inflammatory hyperpigmentation (PIH).

2. Adapting to Life’s Shifts in Inclusive Skin Care: Hormonal and Gender-Affirming Skincare

Skin is never static. It shifts with stress, age, environmental exposure, and—most significantly—hormonal changes. From adolescent breakouts and pregnancy-induced melasma to peri-menopausal dryness, your skin reflects what is happening inside your body. Yet one of the most overlooked areas in traditional aesthetics is gender-affirming skincare.

When individuals undergo gender-affirming hormone therapy (GAHT), their skin undergoes profound physiological changes:

• Testosterone Therapy: Often increases sebum production, changes pore structure, thickens the epidermis, and can trigger persistent adult acne along the jawline, chest, and back.

• Estrogen & Anti-Androgen Therapy: Frequently softens the skin, thins the stratum corneum, decreases oil production, and alters moisture retention levels, sometimes leading to unexpected barrier compromised sensitivity.

Skincare shouldn’t require anyone to explain or defend who they are just to get a safe, effective treatment. Providing inclusive care means understanding these hormonal transitions inside and out, adapting protocols without judgment, and supporting each client’s unique journey toward feeling comfortable in their own skin.

A clinical guide to adapting skin protocols through life transitions, including puberty, pregnancy, gender-affirming care, and menopause.

3. Customization Over Cookie-Cutter Trends

The internet is flooded with “viral” skincare hacks, 10-step routines, and aggressive DIY treatments that promise overnight transformations. But skin care is not a one-size-fits-all product drop. What works wonders for a friend with light, oil-prone skin might destroy the moisture barrier of someone with rich, melanated, sensitive skin.

Every customized protocol must take into account:

1. Genetic Baseline & Melanin Response: How your skin naturally reacts to heat, sun, and trauma.

2. Current Barrier Health: Whether your skin is currently compromised, dehydrated, or inflamed.

3. Lifestyle & Environmental Stressors: Climate, sleep, work conditions, and daily exposure to pollution or blue light.

4. Personal Goals: What confidence means to you: whether that’s softening fine lines, clearing stubborn congestion, or simply achieving a healthy, quiet glow.

Instead of chasing fleeting social media trends, inclusive aesthetic care relies on steady, science-backed strategies tailored to the individual sitting in front of us.

4. Integrity and Boundaries: Knowing When to Care and When to Refer

One of the greatest marks of professional integrity in aesthetics is knowing the precise boundaries of our scope. Skin health practitioners do incredible work: we improve barrier function, soothe chronic inflammation, refine texture, and restore confidence. However, we are non-medical aesthetic specialists, not medical doctors. We do not diagnose medical skin conditions, nor do we attempt to treat active pathology under the guise of cosmetic care.

When a client presents with an undiagnosed skin lesion, unusual suspicious moles, severe cystic flares linked to systemic autoimmune issues, or complex dermatological conditions, the most caring and responsible action is to collaborate with medical professionals.

Building trust with clients means being radically honest about what non-medical aesthetics can accomplish—and protecting their long-term health by referring them to board-certified dermatologists or physicians whenever necessary.

5. Creating a True Sanctuary for inclusive Skin Care: Culture, Comfort, and Belonging

Walking into a clinic can be an intimidating experience. Many people carry years of embarrassment or shame about their skin, often heightened by past experiences where they felt misunderstood, dismissed, or judged by practitioners who didn’t know how to treat their specific skin type or background.

Inclusivity is an ongoing practice embedded in every interaction:

• Attentive Listening: Listening to a client’s history without making assumptions about their routine or culture.

• Thoughtful Touch: Adjusting pressure, temperature, and technique to respect personal comfort levels.

• Transparent Guidance: Explaining why a specific product or technique is chosen, demystifying ingredient choices without jargon.

• Safe Physical Spaces: Ensuring every client, regardless of gender identity, body size, age, or background, feels genuinely welcomed and cared for from the moment they book an appointment.When people feel safe, respected, and heard, skin care stops being a nerve-wracking chore and becomes a meaningful act of self-care.

About the Author: Marie Bertrand

Marie Bertrand | Microbiologist, Skin Scientist & Founder

Marie Bertrand is a Canadian microbiologist, skin scientist, and trusted authority in clinical skin health, skin longevity, and inclusive aesthetics. With over 20 years of experience translating complex molecular science into real-world skincare strategies, Marie is dedicated to replacing industry hype with evidence-based, transparent, and empathetic care.

Biographical Overview & Expertise

• Scientific Background: Marie earned her degree in Microbiology & Immunology from the University of Montreal before completing a research internship at the National Institutes of Health (NIH) in Washington, D.C., focusing on molecular biology and regenerative science.

• Industry Leadership: Prior to founding her own clinic, she served as the Medical Relations and Training Manager for L’Oréal’s Active Cosmetics Division, where she designed skincare training programs and educated over 250,000 professionals and consumers.

• Founder of SkinScience Clinic (2007): Marie established SkinScience Clinic in Calgary, Alberta, as an independent, science-first clinic grounded in ethical consultations, customized protocols, and advanced skin analysis.

• Founder of Aliquote Skin (2018): Recognizing a gap between lab formulas and treatment room results, Marie formulated Aliquote Skin, a clinical-grade Canadian skincare line focused on barrier health, smart ingredient delivery, and skin longevity.

• The 12 Pillars of Skin Longevity: Marie is the creator of the 12 Pillars of Skin Longevity framework, an original methodology that shifts the focus away from anti-aging trends and toward supporting the interconnected biological systems of the skin.

Clinical Philosophy: Inclusivity & Ethical Integrity

Marie’s clinical practice rests on two core principles: biological accuracy and radical inclusivity.

1. Inclusivity Across All Fitzpatrick Skin Types (I–VI): Marie emphasizes that pigment is a biological behavior, requiring specialized care for dark skin tones to prevent post-inflammatory hyperpigmentation (PIH) and barrier damage. Her work actively supports diverse skin blueprints, including hormonal transitions and gender-affirming skincare protocols.

2. Clear Professional Scope: As a non-medical aesthetic specialist, Marie advocates for transparency in practice. She focuses on barrier health, hydration, and skin transformation while referring complex pathology and medical diagnoses to board-certified dermatologists and physicians.

Common issues such as sprains and strains, slips, trips, falls, and exposure to harmful substances are prevalent and can lead to severe injuries or long-term health issues.

These challenges not only affect the well-being of workers but also hinder productivity and increase operational costs.

Factory jobs are one of the riskiest kinds of jobs that expose their workers to different forms of hazards. They have high levels of pollution, which are hazardous to their workers’ health.

This is why workers’ safety and health are a priority in most factories. As a factory worker, you ought to take additional health and safety tips to protect yourself from any hazard optimally.

Below are nine safety and health tips for factory workers to ensure optimum safety at work.

13 Health Tips For Factory Workers

1. Always wear proper Personal Protective Equipment (PPE)

Ensure you are always on with your personal protective equipment when working in the industrial area or when handling harmful and critical equipment in the factory.

Your head to your toes should be carefully protected. This way, you are protected from potential injuries and pollution. Ensure your PPE is always in good condition.

2. Always observe safety factory rules and regulations

One of the health tips for factory workers is always to abide by the safety rules and regulations in the factory.

As a factory worker, never play too smart and attempt to skip safety rules. There are there for your health and safety and always ensure you abide by them.

3. Follow proper procedures equipment handling

All major equipment or custom forge in the factory has guidelines on how they are being handled.

This involves wearing protective eye shades, safety hand gloves, keeping tools in their proper place, which parts need to be fixed before the others, and so much more. Ensure you use each tool or equipment for its intended purpose.

Anything you encounter issues beyond your knowledge or handling, ensure you immediately call the attention of a skilled professional in that safety.

Never attempt to risk your health or safety by experimenting with what you don’t know about.

4. Report any form of workplace hazards

Workplace hazards can be very dangerous to your health. One major health tip for factory workers is to report any form of workplace hazards with urgency.

If you don’t report, you are placing yourself and your fellow factory workers at risk of future accidents which is likely to occur. Report and follow up to see that something is done about it.

5. Pay attention to your surrounding

Another health tip for factory workers is to be watchful of your surroundings, especially when operating a piece of machinery, so as not to inflict injury on yourself and others around you.

This is necessary, especially when dealing with dangerous equipment like cranes or forklifts.

Also, when transporting heavy loads from one side of the factory to another, ensure you are watchful of your surroundings so that you don’t slip or hit something and cause injuries to yourself.

6. Carry out regular equipment and machinery maintenance

Ensure you carry out regular checkups on your equipment or machinery. This helps you to identify faulty equipment quickly and ensure they are fixed to prevent future accidents.

7. Do not operate machinery you aren’t familiar with

One of the ways to protect your health in the factory is not to operate hazardous machinery you aren’t familiar with, especially dangerous ones.

Don’t injure yourself trying to prove a point that isn’t necessary.

8. Protect the open electrical areas

Ensure you keep the open electrical areas safe by keeping material away from there. Introducing materials in this area might result in fire accidents or electrocution.

Also, never operate electrical devices or live wires with your bare hands or near flammable materials. Ensure you have all exposed electrical appliances duly covered. And always wear your safety PPE to protect yourself from workplace injuries.

9. Keep work place and emergency exits clean and free of obstruction

When a workplace is clean and free from dust and debris, the risk of health-related issues arising from such pollution will be minimized. Dust or debris in the workplace can cause potential health issues like coughing, sneezing, eye irritation, skin, and respiratory problems.

Most times, their effects can cause long-term damage to your health. This is why you should always keep it clean.

Also, ensure the exit, such as the hallways or stairwells, are free of obstruction, which helps reduce the chances of accident occurrences.

When the exit is free, you can easily escape in times of emergency or outbreak of any accident.

10. Follow proper lifting techniques

Improper lifting techniques are a common cause of injuries in the workplace, particularly back injuries. When lifting heavy objects, it’s crucial to use your legs rather than your back.

This means bending your knees and keeping your back straight, allowing your leg muscles to do the heavy lifting.

Avoid twisting your body while lifting, as this can strain your spine. If an object is too heavy to lift alone, always ask for assistance or use lifting equipment.

Following proper lifting techniques helps prevent musculoskeletal injuries and ensures you remain fit for work.

11. Take regular breaks

Fatigue is a silent hazard in the workplace. When workers are tired, their concentration wanes, reaction times slow, and the likelihood of making mistakes increases.

Taking regular breaks helps mitigate fatigue by allowing your body and mind to rest and recuperate. During breaks, it’s beneficial to stretch, walk around, and hydrate.

This practice not only refreshes you but also enhances your focus and productivity when you return to work. Regular breaks are essential for maintaining physical health and mental sharpness, reducing the risk of accidents.

12. Practice good hygiene

Good hygiene is fundamental in preventing the spread of illnesses and infections in the workplace.

Regular hand washing, especially before eating and after handling materials, helps eliminate germs and contaminants.

Using hand sanitizers can provide an extra layer of protection when soap and water are not readily available.

Maintaining good hygiene reduces the risk of common illnesses, such as colds and flu, ensuring that workers stay healthy and minimize sick days, which in turn supports continuous productivity.

13. Be mindful of chemical safety

Factories often involve the use of various chemicals, which can pose significant health risks if not handled properly.

Being mindful of chemical safety means always reading labels and Material Safety Data Sheets (MSDS) to understand the hazards associated with each chemical.

Use appropriate Personal Protective Equipment (PPE) like gloves and masks to protect yourself from exposure. Proper storage and disposal of chemicals are also crucial to prevent spills and accidental exposure.

Adhering to chemical safety protocols ensures that workers avoid harmful reactions and long-term health issues related to chemical exposure.

Conclusion

You can only be an effective factory worker when you are healthy. Give your health and safety a priority. Always stick to the safety and health tips for factory workers as you carry out your daily tasks at the factory.

The post 13 Crucial Safety And Health Tips for Factory Workers first appeared on You Must Get Healthy.

The post 13 Crucial Safety And Health Tips for Factory Workers appeared first on You Must Get Healthy.

Start With True Board Certification in Plastic Surgery

Choose a Surgeon Who Focuses on Facial Rejuvenation

• Facial anatomy
• SMAS and deep-plane support layers
• Neck anatomy and platysma correction
• Natural vector control
• Incision placement
• Hairline preservation
• Ear shape preservation
• Facial volume and fat transfer
• Skin redraping without excessive tension
• How to avoid a pulled or tight appearance

Look for a One-Facelift-Per-Day Philosophy

• How many facelifts does the surgeon perform in one day?
• Will the surgeon be focused only on my case?
• Will the surgeon personally perform the critical aesthetic portions?
• How much time is dedicated to incision planning, facial analysis, closure, and post-operative care?

Review Before-and-After Photos With a Critical Eye

• A cleaner jawline without a pulled look
• A smoother neck that still appears natural
• Improvement around the mouth without distortion
• Natural ear shape
• Preserved hairline position
• Soft, believable skin redraping
• Balanced facial proportions
• Natural expression
• Results that make the patient look refreshed, not operated

Understand the Difference Between Skin Tightening and Structural Rejuvenation

At VG Signature, Dr. Gargya’s approach emphasizes deeper structural support, natural movement, and restraint. This is the philosophy behind the CouturaLift, VG Signature’s customized approach to facial rejuvenation.

Ask About the Surgeon’s Aesthetic Philosophy

Pay Close Attention to the Neck and Jawline

• Jowls
• Loss of jawline definition
• Loose neck skin
• Platysma bands
• Fullness under the chin
• Turkey neck
• Lower-face heaviness
• Poor transition between the face and neck

Read Reviews Carefully, Especially Verified Facelift Reviews

• Natural-looking results
• Feeling comfortable during consultation
• Clear communication
• Trust in the surgeon
• Strong post-operative support
• Privacy and discretion
• Results that look refreshed rather than overdone
• Feeling like themselves, only younger

Do Not Choose Based on Cost Alone

• What is included in the surgical plan?
• What technique is being used?
• Is the surgeon board-certified in plastic surgery?
• How much of the practice is focused on facial rejuvenation?
• Will the surgeon perform only one facelift that day?
• What type of anesthesia and facility are used?
• How detailed is the recovery plan?
• How natural do the before-and-after results look?
• What do verified facelift patients say?

Expect a Thorough, Anatomy-Based Consultation

• Review of medical history
• Evaluation of facial anatomy
• Discussion of aging patterns
• Discussion of goals and concerns
• Review of possible techniques
• Honest explanation of what surgery can and cannot achieve
• Recovery expectations
• Risks and safety considerations
• Time for questions
• A customized surgical plan

Choose a Boutique Practice, Not an Assembly Line

Why Patients Choose VG Signature for Facelift Surgery in Tampa

• Dr. Vipul Gargya is board-certified by the American Board of Plastic Surgery
• The practice is deeply focused on facial rejuvenation
• Facelift surgery is approached structurally, not as skin tightening alone
• Dr. Gargya performs only one facelift per day
• Patients receive individualized surgical planning
• The aesthetic is natural, restrained, and refined
• The goal is to preserve identity, not change it
• Many facelift patients describe results that look refreshed, not operated
• The practice emphasizes discretion, privacy, and a boutique patient experience

Choosing With Confidence

Frequently Asked Questions

The post How to Choose the Best Facial Plastic Surgeon for a Facelift in Tampa first appeared on You Must Get Healthy.

The post How to Choose the Best Facial Plastic Surgeon for a Facelift in Tampa appeared first on You Must Get Healthy.

Bryan Johnson has revealed a numbered longevity protocol for sauna, presented as everything a person needs to know about heat exposure and drawn from his own daily practice and bloodwork. The longevity entrepreneur, who sold Braintree to PayPal and spends a reported two million dollars a year on his own biology, has called sauna the most effective intervention he has tried.

The list runs to 26 rules and recommends traditional dry heat over infrared or steam, four to seven sessions a week, gradual acclimatisation, sessions of roughly 20 minutes, sauna after exercise rather than before, natural fibres over synthetics, close attention to hydration and air quality, and cooling of the testicles to protect male fertility. It also sets a core body temperature of 39 degrees as an advanced target, and closes on the observation that sauna with a friend creates joy. The requirements set out by Johnson have a rippling effect on the industry; a set of specifics produced by a man who owns his equipment, measures his own core temperature and answers to nobody. Some of it is worth building a service around and you can expect clients to echo, while other requirements will fall flat with insurers.

Perhaps unsurprisingly, it was the Finns that were most unimpressed with the recommendations from Johnson. His protocol post drew hundreds of replies from people who have been doing this since before they could walk, most of them variations on “please stop inventing rules for our national pastime”.

Johnson's own routine is a 20 minute session at roughly 93 degrees Celsius, every single day, taken in the morning after training. Very low humidity. Mineral supplemented water afterwards. An ice pack on the groin throughout, to protect his fertility markers from the heat. Considerably gentler is what he recommends to everyone else: three to five sessions a week, 15 to 20 minutes, somewhere between 80 and 90 degrees. Don't go in dehydrated. Take advice first if you're pregnant, on certain medications, or living with uncontrolled blood pressure, a heart condition, fever, seizures or a respiratory condition.

The science behind Johnson’s approach

Johnson's frequency advice rests on research by Laukkanen and colleagues who followed 2,315 middle-aged Finnish men and published in JAMA Internal Medicine in 2015. Men using the sauna four to seven times a week had lower rates of sudden cardiac death, fatal cardiovascular disease and all cause mortality than men going once a week. Longer sessions, over 19 minutes, looked better than short ones under 11. However, it is important to note that the research on this study group was not randomised - the subjects were all Finnish, male, middle aged and they lived lives that differed in a hundred ways from the lives of the women booking Tuesday afternoon slots at the Sauna. The 11 and 19 minute figures were categories the researchers drew for analysis not actual doses.

So when a client comes to ask how long they need to stay in the sauna for it to work; it’s important to explain that a minimum has not been established, and no resreach has been done on a cohort of subjects that would reflect your client.

The 39 degree problem

Johnson describes reaching a core body temperature of 39 degrees as an advanced technique, and says it takes him about 34 minutes at 93 degrees to get there. But what he also says (and is widely unreported), is that this is extremely hot and unnecessary for most people.

Occupational health guidance in this country and elsewhere sets the ceiling at 38 degrees for anyone working in heat. The figure came originally from a World Health Organization panel and was carried into the NIOSH recommended standard. CDC material on heat stress spells out the reasoning: core temperature has to stay within roughly one degree of normal for the body to keep working properly.

Johnson is asking for a full degree beyond that ceiling, on a body he measures constantly, in a cabin he owns and by no means should you deliver the same to a client. Under the Health and Safety at Work etc. Act 1974 and the Management of Health and Safety at Work Regulations 1999, your client’s wellbeing is your legal problem, this means you should set your session limits from the manufacturer's guidance and your own risk assessment, and tell guests plainly that dizziness, nausea, headache, weakness, confusion or palpitations mean out, now, no negotiation.

Another caveat to the information provided by Johnson is that in May, Blueprint announced a partnership with the sauna manufacturer Plunge, and now sells the cedar cabin Johnson uses, with a discount code attached. That doesn't make the underlying research wrong. The long term mortality evidence really does sit with traditional Finnish style sauna, and it's fair to say infrared has been studied over shorter periods against different endpoints. But a ranking of heat modalities reads a little differently when the person publishing it has stock in the winner.

The löyly question

One of Johnson’s rules says don't throw water on the stones, on the grounds that contaminants could go airborne. In a private cabin, fine. In a commercial setting it's a strange instruction to import, given that löyly is the entire point of the tradition UNESCO inscribed in 2020, and the Finnish Sauna Society permits water on the stones across its own facilities. That first wave of steam is also the thing your guests will describe to their friends afterwards.

Fertility, cold plunges and microplastics

Johnson made some claims about the correlation between saunas and fertility, and this is backed up by a small study of ten men doing two 15 minute sessions a week at 80 to 90 degrees over three months who found significant changes in sperm production and quality, all of it reversible once they stopped, but it’s important to note that Johnson’s solution does not have any scientific backing. His improved markers while wearing an ice pack are one uncontrolled result from one man with an enormous budget, and no spa should be selling groin cooling as a fertility intervention. A man actively trying to conceive is better advised to go easier on the heat and speak to his GP.

Behind the cold plunge rule is evidence that routine cold water immersion straight after resistance training can blunt muscle fibre hypertrophy. Relevant if you're training for size. Not especially relevant to a guest doing contrast bathing because it feels wonderful. Treat contrast as its own experience with its own screening rather than the automatic ending to every heat session.

When it comes to the microplastic allegations, Johnson has reported roughly an 85 per cent drop in measured microplastics in his blood and ejaculate over the period he took up daily sauna, during which he also filtered his water and stripped the plastic out of his kitchen and claims that the sauna may help, but even his wording on this is cautious. The ASA upheld a complaint in 2023 against a UK biohacking clinic over the claims "Reversing Ageing" and "Extending Lifespan", with infrared sauna among the services advertised. So while unresearched, it is best not to make any microplastic claims.

What to take from it

The useful rules are the boring ones. Bring new clients into the heat gradually. Screen contraindications properly rather than as a formality. Keep people hydrated. Look after the room, the stones and the materials inside it. Stop letting anyone believe that feeling terrible is evidence the treatment is working. None of that will go viral, and all of it will hold up in front of an insurer.

Johnson has done the industry a genuine favour by making people care about a room most spas treated as an afterthought for twenty years. The rules themselves sit somewhere between a decent checklist and a very expensive personal diary. Take the checklist. Leave the diary with him, along with the ice pack.

As an Acupuncturist on a cruise ship, I had only one day here during our Mediterranean season.  Beforehand, I researched and prepared a full day to get the most out of my time there.  I made some mistakes and adjusted the itinerary from my fast and fun day exploring this treasure.

About Cagliari

The city lies on the Gulf of Cagliari in southern Sardinia, facing the Tyrrhenian Sea.  Cagliari dates back 5,000 years to Neolithic times.  It was ruled by many civilizations, such as, Phoenician, Carthaginian, Roman, Byzantine, Pisan and Spanish Habsburg. 

Cagliari was the capital for the Kingdom of Sardina from 1324 to 1848.  Sardina became part of Italy in 1861, following the unification for the Kingdom of Italy.   Cagliari’s sheltered harbor, fortified hill, salt from lagoon and other rich resources attracted many occupiers. 

Today, as a regional capital of Sardina, Cagliari is a hub for art, culture and education.  It provides one of the Mediterranean’s largest ports.  Also, the city is known for its incredible Art Nouveau architecture and many monuments.  The city has 4 historic districts:  Marina, Castello, Stampace and Villanova. 

Cagliari, Sardinia Day Itinerary
for First-Timers

A great start for the day is to visit the tourist office or Palazzo Civico di Cagliari.  In the Marina District, this historic building is the Town Hall, designed in Aragonese Gothic architecture. The guides gave me helpful information with a map for planning my day. 

From the Town Hall, I walked up Largo Carlo Felice to Piazza Yenne.  The road was sidelined by vibrant, purple Jacaranda Trees.  I was lucky to observe them in peak bloom at the end of May.  Piazza Yenne is one of the most historic squares in Cagliari, located in Stampace District.  It is a pedestrian area with nice restaurants and shops.  From the square I took the steps up to Castello district. However, I suggest turning right to the nearby Piazza Costituzione and starting at the Saint Remi Bastion.

Castello District Historic Sites

This district is the oldest in Cagliari, filled with historical gems.  Located on a hill, the district housed the Sardinian nobles and wealthy people.  It’s fortified with white limestone walls.  The narrow streets are fun to explore with shops and various cafes. 

Saint Remy Bastion

The Saint Remy Bastion was built in 1902 as classic style with white and yellow limestone columns and Corinthian capitals.  It showcases a double flight of stairs with a triumphal arch in the middle.  It was damaged during WW II, however later became reconstructed.  The top of Saint Remy Bastion offers the large Terrace Umberto I with panoramic views of the city and sea. 

This important monument is a symbol of Cagliari.  The Piazza Costituzione lies in front of the bastion façade. There is an elevator located at the Giardino Sotto Le Mura “Gardens Under the Wall.” 

Piazza Palazzo

Next, don’t miss the Piazza Palazzo of the Castello District.  In the center of the square stands a statue of St. Francis of Assisi.   Here, stands the Cathedral di Santa Maria and Palazzo di Citta.  The pink Palazzo di Citta is the former town hall.  Built in the 14^th century, it’s currently a small museum. 

The cathedral was built in the 13th century with a current façade is in Neo-Romanesque style.  Its Baroque-style interior features frescos and sculptures.  The crypt houses relics from 179 martyrs excavated near Basilica di San Saturnino. Also, nearby is the Cathedral Museum with the highlight being the triptych of Clement VII.

Citadel of Museums and Pisan Towers

A short walk from Piazza Pallazzo is the Arsenale Square where the Citadel of Museums is located.  It houses the most important artifacts of the city in the National Archeological Museum and the National Art Gallery.  The building was the home of the Royal Arsenal.  Overall, this complex of museums is dedicated to the art and history of Sardinia. 

The Archeological Museum houses over 4,000 artifacts, covering the history of almost 7,000 years.  This includes the Nuragic civilization unique to Sardinia with their nuraghes, a megalithic edifice. 

Other museums in the citadel include the Clemente Susini Collection of Anatomical Waxes, Stefano Cardu Civic Museum of Siamese Art and Luigi Cocco Regional Ethnographic Museum.

At the top of the stairs are the Elephant and San Pancrazio Towers.  These Pisan towers were built in the 14^th century.  Usually, visitors can climb the top for views of Cagliari.  However, when I was there, they were both closed for renovation.  

Stampace District Sites

Botanical Garden

From the Saint Remy Bastion, I backtracked to the Piazza Yenne in the Stampace District.  Then I walked just 10 minutes to the Botanical Garden of Cagliari.  Opened in 1866, this garden grows about 2,000 species.  It’s divided into 3 main sections:  Mediterranean, Australia and California/Chile. Overall, the garden is an incredible green space with cooling shade for plant lovers. The garden is also of archeological importance with tanks and wells from the Roman period.  

Roman Amphitheater Ruins

Just outside the Botanical Garden is the Roman Amphitheatre ruins. Built in 2^nd century AD, the Roman Amphitheatre seated up to 10,000 spectators.  It was partially carved into rock of Buoncammino hill.  It is open daily with a route allowing visitors to observe the amphitheatre.

End the Day at Le Molentargius Salt Pans
and Poetto Beach

Natural Park of Molentargius and Salt Pans

Just a 10-minute drive east of Cagliari is the Natural Park of Molentargius.  This includes the salt pans that are the heart of the vibrant flamingo habitat.  The unique area provides salt marshes, a pond and variety of wild birds.  The flamingo population is especially high from October to February. 

Overall, the park extends from the Devil’s Saddle promontory to Poetto beach.  The salt pans offer many observation posts, especially along the cycle path along Via La Palma.  The wooden walkways and well-marked paths allow you to approach the feeding areas while maintaining the right distance so as not to interfere with the natural activities of the birds.

My driver dropped me off at one of these viewing points.  However, I saw about only a few flamingos, since I was there in May. 

Poetto Beach

The Poetto Beach is Cagliari’s beach, just outside town next to the salt pans.  The name of the beach came from an Aragon Tower named “Poet’s Tower.” (It’s still visible at Sella del Diavolo.) A beach escape here is the perfect way to end the day of site-seeing.  You can take a car with available parking or the public bus from Piazza Matteotti. 

Poetto Beach is one of the longest beaches on the island extending 8 km (5 miles).  The beach starts at the Sella del Diavolo promontory or cape, which is great for a breezy hike.  From here, the beach extends to Margine Rosso.  There are a plethora of bars and restaurants, water sport activities, beach umbrellas or private beach clubs. 

Tips If You Have More Time in Cagliari

After just a day in Cagliari, I became even more enthused about it.  I researched further what I missed for my next visit there.  Here, are more gems to not miss in Cagliari with more time. 

San Benedetto Market

Since the late 1950’s San Benedetto Market has been the largest market for the locals.  It offers a wide variety of fresh seafood, fruits and vegetables, cheeses, wines, bakeries, delicatessens and other goods.

However, the San Benedetto Market is undergoing renovation until approximately July 2027.  Until then, the market will run at a temporary location in Piazza Nazzari.  I went and enjoyed the food.  But, it was about a mile away from the Centro Storico.  Keep in mind their hours open before going there.    Monday – Friday (7 am – 2 pm) and Saturday (7 am to 3 pm)

Villanova District

Just east of the Castello District, the Villanova District is interesting to explore.  Its unique neighborhoods are known for its vibrant street art and Art Nouveau architecture.  The Basilica of San Saturnino stands here as the oldest church in town.  Every year Villanova is the place for the Holy Week processions.  Also, there is good shopping in this district with boutiques and antique shops. 

Santa Gilla Pond

Located in the western part of Cagliari, the Santa Gilla Pond is a coastal lagoon and wetland.  It’s known for bearing incredible birdlife.  It is one of the main immigration sights for the Great Flamingoes.  Other bird species that nest, migrate or live permanently include the pink gull, Corsican gull and black-legged tern.  Nature trails go around the pond, making this a wonderful place for birdwatchers. 

Nuraghe Su Nuraxi 

A nuraghe is an ancient megalithic edifice found in Sardina.  The nuraghe, Su Nuraxi is the largest and most famous nuraghe ofSardinia. It’s located about an hour drive from Cagliari in Barumini.  It’s a World Heritage Site and the only fully excavated nuraghe of Sardinia. A small Nuragic village of about 50 houses is built around it.  Guided tours are available daily.

Best Southern Sardinia Beaches

Sardinia offers more than 1,000 beaches.  About an hour from Cagliari is the Villasimius coastline.  Here, you will find some of Sardina’s most pristine white quartz, sandy beaches with turquoise waters.  Top rated beaches in this area include Spiaggia Del Riso, Spiaggia Simius and Spiaddia di Porto Giunco.  Also, Capo Carbonara is a wonderful place for snorkeling and other water sports.      

Enjoy Cagliari!

Overall, I left Cagliari knowing that I will return.  One day exploring here motivated me for a future visit to discover more of its gems.  Maybe, because Sardinia is a bit off the beaten path, Cagliari is underrated.  Actually, this makes it even more appealing.  If your travels bring you to Cagliari, feel free to leave comments below. 

Read More!
Historic Palermo, Sicily Walking Tour Highlights in One Day
Picturesque Taormina, Sicily Walking Tour Highlights

The post One Day in Underrated Cagliari, Sardinia: Perfect Itinerary for First-Timers appeared first on True Wind Healing Travel.

As an Acupuncturist on a cruise ship, I had only one day here during our Mediterranean season.  Beforehand, I researched and prepared a full day to get the most out of my time there.  I made some mistakes and adjusted the itinerary from my fast and fun day exploring this treasure.

About Cagliari

The city lies on the Gulf of Cagliari in southern Sardinia, facing the Tyrrhenian Sea.  Cagliari dates back 5,000 years to Neolithic times.  It was ruled by many civilizations, such as, Phoenician, Carthaginian, Roman, Byzantine, Pisan and Spanish Habsburg. 

Cagliari was the capital for the Kingdom of Sardina from 1324 to 1848.  Sardina became part of Italy in 1861, following the unification for the Kingdom of Italy.   Cagliari’s sheltered harbor, fortified hill, salt from lagoon and other rich resources attracted many occupiers. 

Today, as a regional capital of Sardina, Cagliari is a hub for art, culture and education.  It provides one of the Mediterranean’s largest ports.  Also, the city is known for its incredible Art Nouveau architecture and many monuments.  The city has 4 historic districts:  Marina, Castello, Stampace and Villanova. 

Cagliari, Sardinia Day Itinerary
for First-Timers

A great start for the day is to visit the tourist office or Palazzo Civico di Cagliari.  In the Marina District, this historic building is the Town Hall, designed in Aragonese Gothic architecture. The guides gave me helpful information with a map for planning my day. 

From the Town Hall, I walked up Largo Carlo Felice to Piazza Yenne.  The road was sidelined by vibrant, purple Jacaranda Trees.  I was lucky to observe them in peak bloom at the end of May.  Piazza Yenne is one of the most historic squares in Cagliari, located in Stampace District.  It is a pedestrian area with nice restaurants and shops.  From the square I took the steps up to Castello district. However, I suggest turning right to the nearby Piazza Costituzione and starting at the Saint Remi Bastion.

Castello District Historic Sites

This district is the oldest in Cagliari, filled with historical gems.  Located on a hill, the district housed the Sardinian nobles and wealthy people.  It’s fortified with white limestone walls.  The narrow streets are fun to explore with shops and various cafes. 

Saint Remy Bastion

The Saint Remy Bastion was built in 1902 as classic style with white and yellow limestone columns and Corinthian capitals.  It showcases a double flight of stairs with a triumphal arch in the middle.  It was damaged during WW II, however later became reconstructed.  The top of Saint Remy Bastion offers the large Terrace Umberto I with panoramic views of the city and sea. 

This important monument is a symbol of Cagliari.  The Piazza Costituzione lies in front of the bastion façade. There is an elevator located at the Giardino Sotto Le Mura “Gardens Under the Wall.” 

Piazza Palazzo

Next, don’t miss the Piazza Palazzo of the Castello District.  In the center of the square stands a statue of St. Francis of Assisi.   Here, stands the Cathedral di Santa Maria and Palazzo di Citta.  The pink Palazzo di Citta is the former town hall.  Built in the 14^th century, it’s currently a small museum. 

The cathedral was built in the 13th century with a current façade is in Neo-Romanesque style.  Its Baroque-style interior features frescos and sculptures.  The crypt houses relics from 179 martyrs excavated near Basilica di San Saturnino. Also, nearby is the Cathedral Museum with the highlight being the triptych of Clement VII.

Citadel of Museums and Pisan Towers

A short walk from Piazza Pallazzo is the Arsenale Square where the Citadel of Museums is located.  It houses the most important artifacts of the city in the National Archeological Museum and the National Art Gallery.  The building was the home of the Royal Arsenal.  Overall, this complex of museums is dedicated to the art and history of Sardinia. 

The Archeological Museum houses over 4,000 artifacts, covering the history of almost 7,000 years.  This includes the Nuragic civilization unique to Sardinia with their nuraghes, a megalithic edifice. 

Other museums in the citadel include the Clemente Susini Collection of Anatomical Waxes, Stefano Cardu Civic Museum of Siamese Art and Luigi Cocco Regional Ethnographic Museum.

At the top of the stairs are the Elephant and San Pancrazio Towers.  These Pisan towers were built in the 14^th century.  Usually, visitors can climb the top for views of Cagliari.  However, when I was there, they were both closed for renovation.  

Stampace District Sites

Botanical Garden

From the Saint Remy Bastion, I backtracked to the Piazza Yenne in the Stampace District.  Then I walked just 10 minutes to the Botanical Garden of Cagliari.  Opened in 1866, this garden grows about 2,000 species.  It’s divided into 3 main sections:  Mediterranean, Australia and California/Chile. Overall, the garden is an incredible green space with cooling shade for plant lovers. The garden is also of archeological importance with tanks and wells from the Roman period.  

Roman Amphitheater Ruins

Just outside the Botanical Garden is the Roman Amphitheatre ruins. Built in 2^nd century AD, the Roman Amphitheatre seated up to 10,000 spectators.  It was partially carved into rock of Buoncammino hill.  It is open daily with a route allowing visitors to observe the amphitheatre.

End the Day at Le Molentargius Salt Pans
and Poetto Beach

Natural Park of Molentargius and Salt Pans

Just a 10-minute drive east of Cagliari is the Natural Park of Molentargius.  This includes the salt pans that are the heart of the vibrant flamingo habitat.  The unique area provides salt marshes, a pond and variety of wild birds.  The flamingo population is especially high from October to February. 

Overall, the park extends from the Devil’s Saddle promontory to Poetto beach.  The salt pans offer many observation posts, especially along the cycle path along Via La Palma.  The wooden walkways and well-marked paths allow you to approach the feeding areas while maintaining the right distance so as not to interfere with the natural activities of the birds.

My driver dropped me off at one of these viewing points.  However, I saw about only a few flamingos, since I was there in May. 

Poetto Beach

The Poetto Beach is Cagliari’s beach, just outside town next to the salt pans.  The name of the beach came from an Aragon Tower named “Poet’s Tower.” (It’s still visible at Sella del Diavolo.) A beach escape here is the perfect way to end the day of site-seeing.  You can take a car with available parking or the public bus from Piazza Matteotti. 

Poetto Beach is one of the longest beaches on the island extending 8 km (5 miles).  The beach starts at the Sella del Diavolo promontory or cape, which is great for a breezy hike.  From here, the beach extends to Margine Rosso.  There are a plethora of bars and restaurants, water sport activities, beach umbrellas or private beach clubs. 

Tips If You Have More Time in Cagliari

After just a day in Cagliari, I became even more enthused about it.  I researched further what I missed for my next visit there.  Here, are more gems to not miss in Cagliari with more time. 

San Benedetto Market

Since the late 1950’s San Benedetto Market has been the largest market for the locals.  It offers a wide variety of fresh seafood, fruits and vegetables, cheeses, wines, bakeries, delicatessens and other goods.

However, the San Benedetto Market is undergoing renovation until approximately July 2027.  Until then, the market will run at a temporary location in Piazza Nazzari.  I went and enjoyed the food.  But, it was about a mile away from the Centro Storico.  Keep in mind their hours open before going there.    Monday – Friday (7 am – 2 pm) and Saturday (7 am to 3 pm)

Villanova District

Just east of the Castello District, the Villanova District is interesting to explore.  Its unique neighborhoods are known for its vibrant street art and Art Nouveau architecture.  The Basilica of San Saturnino stands here as the oldest church in town.  Every year Villanova is the place for the Holy Week processions.  Also, there is good shopping in this district with boutiques and antique shops. 

Santa Gilla Pond

Located in the western part of Cagliari, the Santa Gilla Pond is a coastal lagoon and wetland.  It’s known for bearing incredible birdlife.  It is one of the main immigration sights for the Great Flamingoes.  Other bird species that nest, migrate or live permanently include the pink gull, Corsican gull and black-legged tern.  Nature trails go around the pond, making this a wonderful place for birdwatchers. 

Nuraghe Su Nuraxi 

A nuraghe is an ancient megalithic edifice found in Sardina.  The nuraghe, Su Nuraxi is the largest and most famous nuraghe ofSardinia. It’s located about an hour drive from Cagliari in Barumini.  It’s a World Heritage Site and the only fully excavated nuraghe of Sardinia. A small Nuragic village of about 50 houses is built around it.  Guided tours are available daily.

Best Southern Sardinia Beaches

Sardinia offers more than 1,000 beaches.  About an hour from Cagliari is the Villasimius coastline.  Here, you will find some of Sardina’s most pristine white quartz, sandy beaches with turquoise waters.  Top rated beaches in this area include Spiaggia Del Riso, Spiaggia Simius and Spiaddia di Porto Giunco.  Also, Capo Carbonara is a wonderful place for snorkeling and other water sports.      

Enjoy Cagliari!

Overall, I left Cagliari knowing that I will return.  One day exploring here motivated me for a future visit to discover more of its gems.  Maybe, because Sardinia is a bit off the beaten path, Cagliari is underrated.  Actually, this makes it even more appealing.  If your travels bring you to Cagliari, feel free to leave comments below. 

Read More!
Historic Palermo, Sicily Walking Tour Highlights in One Day
Picturesque Taormina, Sicily Walking Tour Highlights

The post One Day in Underrated Cagliari, Sardina: Perfect Itinerary for First-Timers appeared first on True Wind Healing Travel.

Have you ever put on sunscreen and immediately thought, “Why does my sunscreen feel so greasy & uncomfortable?”

This is a common reason why many people avoid sunscreen.  

However, when the right type of sunscreen is chosen, it doesn’t feel heavy or unpleasant. To understand why this step matters so much, it helps to first look at what daily UV exposure is doing to the skin over time.

Understanding daily UV protection & SPF 

Sunscreen is often overlooked because its benefits are not immediately visible on the skin. However, daily exposure to harmful UV rays can quietly affect the skin over time.

Even short periods of sun exposure during everyday routines such as commuting, driving or sitting near windows can contribute to dryness, uneven skin tone and signs of premature ageing. This is why sunscreen is important — not just for outdoor activities, but as part of maintaining healthy, resilient skin every day. 

SPF remains a fundamental reference point when it comes to daily protection. In general, sunscreens with SPF 25 to 30, when applied generously and evenly across the skin, can provide sufficient protection for everyday outdoor activities. 

With a wide range of sunscreen formulations available today, selecting the right product often involves more than simply looking at SPF values. Considerations such as whether the sunscreen feels light and non-greasy, or whether it offers additional skin care benefits, have become increasingly important in the decision-making process. 

Finding the right texture for your skin type 

Beyond protection levels, how the sunscreen feels on our face plays a key role in long-term use. A good sunscreen is one that feels lightweight on the skin and integrates comfortably into daily routines.

Skin type plays an important role here as well. Individuals with dry skin often prefer a dewy finish sunscreen, as it helps support hydration and prevents the skin from feeling tight or dry throughout the day. 

Sunscreen 5 is formulated to give you a natural dewy sheen, as if you’re glowing from within. In contrast, those with oily skin may prefer a matte finish sunscreen, which helps control excess sebum and maintain a more balanced, shine-free appearance. 

When sunscreen meets skin care

Sunscreen is no longer viewed as just a simple sun protection step. As daily exposure to sunlight, heat and pollution becomes harder to avoid, more people are looking for sunscreens that not only protect, but also help support the skin’s overall condition throughout the day.

With screen time becoming part of everyday life, more people are also looking for sunscreens that offer broader protection and that includes blue light.

Formulated for oily skin users, Sunscreen Matte 5M is formulated with Niacinamide to help control sebum production and protect the skin against oxidative damage, blue light and pollution.

Butterfly Ginger Root Extract is also included to help reduce heat-induced skin inflammation and protect skin against oxidative damage, blue light, infrared and pollution.

Where skin comfort meets consistency 

Bringing these considerations together, choosing a sunscreen today goes beyond SPF alone. The key is to find one that feels good on your skin, suits your daily routine and makes consistent use easier.

Posts Daily UV protection: Why sunscreen matters  首次出現在 Skin Secrets.

Today, we’re diving into the candid questions, concerns, and personal stories people are sharing anonymously about menopause on Reddit. Menopause has been treated as taboo for far too long and it’s time to have an open conversation about the questions that too often go unasked.

Hosts:
Dr. Janet Choi, Chief Medical Officer, Progyny
Lissa Kline, LCSW, SVP, Provider and Member Services

Resources:

• DocTalk: Oprah’s Menopause Revolution 
• DocTalk: Managing symptoms of menopause 
• Progyny: Is this menopause? Why so many women are left guessing, and what to do next 
• Progyny: How to schedule a menopause telehealth visit 
• Progyny: Managing Menopause: Understanding Menopausal Hormone Therapy 
• The Menopause Society 

The DocTalk series, where we discuss current events on the full spectrum of women’s health and family building and what they might mean for you. From news, research studies, pop culture, and everything in-between, we’re going to break it all down and sift through the noise with the help of our expert Chief Medical Officer, Dr. Janet Choi and host, Lissa Kline, LCSW. This show does not constitute medical advice.

The post Doctor answers menopause Reddit questions appeared first on Progyny.

I know that sounds strange, so stick with me. Posture and balance are so tightly connected that when one changes, the other follows, and for most women over 50, posture changes first. Quietly. A little more screen time, a little more rounding in the upper back, the head creeping forward year by year, and suddenly turning quickly in the kitchen feels different than it used to.

There’s a 10-second test I use to check this, and you can do it against any wall in your house. I’ll give it to you before the end of this post. But first you need to understand what’s actually happening, because once you see it, you can’t unsee it (and you can absolutely fix it).

Why Balance Feels Different After 50

Let’s name the stakes, because this is bigger than feeling a little wobbly. According to the CDC, more than 1 in 4 adults over 65 falls each year, and falls are the leading cause of injury in older adults. Falls are also one of the biggest threats to the thing we all want most: our independence.

But here’s what I want you to hear. Balance is not something you lose because a birthday came. Balance is a skill, and skills respond to practice. As a trainer, I’ve watched women in their 50s, 60s, and 70s dramatically improve their steadiness in a matter of months. Every single one of them started by working on posture and balance together, not separately.

How Posture and Balance Actually Work Together

Think of your body as a stack: head over ribs, ribs over pelvis, pelvis over feet. When the stack is lined up, staying upright is almost effortless. Your muscles make tiny corrections all day and you never notice.

Now slide the top of the stack forward. When your head shifts ahead of your shoulders (hello, kyphosis, commonly known as tech neck) and your upper back rounds, your center of gravity moves toward your toes. Your muscles and nervous system have to work overtime just to keep you steady, which leaves less in the tank for reacting when you catch a toe on the sidewalk or turn to grab something.

This isn’t just my theory from 35 years of training women. A 2025 research review found that hyperkyphosis (the excessive upper-back rounding that becomes more common as we age) is linked with reduced postural stability and higher fall risk in older adults.

The wobble you feel when you stand on one leg to put on a sock? It may have started years earlier, inches higher.

The Posture Changes That Sneak Up on Us

Nobody wakes up with rounded shoulders one morning. It builds slowly, and these are the usual suspects:

• Hours of sitting (desks, cars, couches, repeat)
• Looking down at phones and screens all day
• Muscle loss as we age, especially in the upper back and core, when we’re not strength training
• Tight chest muscles from all of the above
• Bone changes, including osteoporosis-related shifts in the spine

That last one matters, ladies. Bone health and posture are deeply connected, which is why I’m always pointing you back to how to build bone density. And if a strength routine isn’t part of your week yet, my strength training moves for women over 50 is the place to start. Strength training is healthcare, and your posture is one of the first places it pays off.

Still with me? Good, because the test is coming. One more thing you need to know first.

“Stand Up Straight” Is Bad Advice (Here’s What Works Instead)

I’m going to say something that would horrify our mothers: stop trying to stand up straight.

Forcing yourself into a rigid, shoulders-pinned, military posture doesn’t fix anything. You can’t white-knuckle your way to better alignment for more than about 90 seconds, because you can’t simply decide your way to good posture. Your posture reflects your strength, your mobility, and your habits. If the muscles of your upper back and core are weak, no amount of “remembering to sit up” will hold.

What actually works is training.

Strengthen the upper back so it can hold you tall without effort. Open up the tight chest. Build the deep core that keeps your spine supported. I’ve put my favorite moves in one place in my posture exercises to stand taller post, and if your back needs extra love, these back strengthening exercises pair with it perfectly.

Train Posture and Balance Together

Here’s where it all comes together. Posture work makes balance work easier, and balance work makes posture work stick. Train them as a team:

1. Strengthen your upper back and open your chest. Start with my posture exercises, a few minutes most days.
2. Build your core (no crunches required). Your deep core is your built-in balance system. Try my standing core exercises that beat crunches or these core exercises for seniors.
3. Practice actual balance moves 2 to 3 times a week. Single-leg stands, heel-to-toe walking, weight shifts. My favorite exercises to improve your balance walk you through all of them with modifications.
4. Sneak balance into daily life. Stand on one leg while you brush your teeth. Heel-to-toe walk down the hallway. I balance on one foot while I wait for my coffee, and yes, my husband thinks I’m nuts.

Five to ten minutes a day is enough to see real change. Consistency beats duration every single time.

The 10-Second Wall Test I Promised

OK, here it is. This is a simplified version of a screening tool physical therapists use, and it takes ten seconds.

Stand with your back against a wall, heels about two inches away from it. Let your bottom and shoulder blades touch the wall. Now, without lifting your chin toward the ceiling, try to gently bring the back of your head to the wall.

If your head touches easily with your chin level: wonderful. Your alignment is in good shape, so your job is to keep it.

If your head doesn’t reach the wall, or you have to tip your chin way up to get it there: your upper back and neck have started to round forward. Don’t panic! This is exactly the kind of thing that responds to training, and now you know where your starting line is. (If the gap is significant or getting worse, mention it to your doctor, since it can sometimes relate to bone changes in the spine.)

Retest once a month. Watching that gap shrink is one of the most motivating progress markers I know, right up there with watching your grip strength climb.

When to Check In With Your Doctor

A little unsteadiness that improves with training is normal. But please get checked out if you’re experiencing dizziness, sudden balance changes, a recent fall, unexplained back pain, or if you have osteoporosis or a history of fractures.

Some balance issues come from the inner ear, medications, or other medical causes, and no exercise post replaces a professional evaluation.

Frequently Asked Questions

One Last Thing

At 60, I don’t train my balance so I can stand on one leg like a flamingo. I train it so I can hop off a curb without thinking, carry laundry down the stairs, and keep up with my granddaughter for decades to come. That’s what posture and balance really buy you: a body you can trust.

So go do the wall test right now, before you close this tab. It takes ten seconds, and it might be the most useful ten seconds of your week.

PS. If the test humbled you a little, don’t spiral. Bookmark my posture exercises and balance exercises, pick one move from each, and start tonight. Then come tell me your one-month retest results in the comments!

Traveling by airline is one of the most inconvenient modes of transportation, especially if you are in an economy seat. In addition, there is almost no room to maneuver because the seats are so close together.

It’s the same whether you’re traveling by vehicle or train. However, there are some things you can do to make your journey more comfortable, such as bringing a travel pillow with you.

The following are health benefits of a travel neck pillow:

1. Improves Sleep Quality

Sleep is essential for healthy living. In addition, sleeping well is vital in maintaining physical fitness. 

A travel pillow helps improve sleep quality when traveling on long-haul flights and trains.

This is because it provides support for the head and neck area. It also reduces pressure points that may cause discomfort during sleeping.

2. Reduces Neck Pain

When sitting upright for hours at a time, back pain is common among travelers.

A travel pillow will help reduce this problem. The softness of the pillow will provide comfort while keeping the spine straight.

A 1998 comparative study on neck pillows found out that using neck pillows positively affected sleep and reduced neck pain. 

3. Helps Prevent Headaches

Traveling by air is stressful. It causes headaches due to the lack of space and poor ventilation.

If you bring a travel pillow along, you’ll not only feel better, but you’ll also avoid headaches.

4. Protects Your Hair

Traveling by plane means spending hours in cramped spaces. Air conditioning units can dry out hair.

To prevent this, use a travel pillow to keep your hair hydrated.

5. Maintains Posture 

If you sit all day, chances are your posture will suffer. Sitting up straight isn’t easy when you’re seated for hours on end.

With a travel pillow, you’ll maintain good posture while traveling.

6. Provides Comfort During Long Trips

Long trips require lots of energy. This is why traveling by bus, train, or airplane requires patience, endurance, and stamina.

A travel pillow will give you the needed comfort and relaxation that’s well deserved.

7. Increases Productivity

Traveling for long hours by air or land means being stuck for hours. This makes it hard to focus on work.

However, the use of a travel pillow will boost productivity. It will also enable you to concentrate on your work without feeling tired or sleepy.

8. Reduces Snoring and Sleep Apnea

Using a travel neck pillow keeps the neck straight, which ensures that your airways are not obstructed; thus, preventing sleep apnea and snoring.

A good travel neck pillow will reduce snoring by positioning the head and neck in a way that opens the airways, which makes it easier for air to flow through the throat and into the lungs.

Bottom Line

Stress is unavoidable if you’re traveling by land, air, or sea. These health benefits of a travel neck pillow should spur you to get one before any trip. Make sure you use a travel neck pillow to help reduce the discomfort linked with journeying long distances. The ideal neck pillow should be soft and not too high, provide neck support and should be allergy-tested and washable.

The post 8 Reliable Health Benefits of A Travel Neck Pillow first appeared on You Must Get Healthy.

The post 8 Reliable Health Benefits of A Travel Neck Pillow appeared first on You Must Get Healthy.

It’s hard to believe we’re already heading into the final month of winter in Australia. Over the past few weeks, I’ve been busy behind the scenes planning wellness holidays for clients travelling later this year and into 2027, continuing to research new retreats, and building relationships with wellness partners who can offer unique experiences for my clients.

I’ve also been putting the finishing touches on my latest property reviews, including COMO Shambhala Estate in Bali, with my review of TIA Wellness Resort coming soon. Alongside this, I’ve been connecting with new wellness partners across Portugal and Spain, discovering exciting new additions that I’ll be sharing with you over the coming months.

Over the years, I’ve noticed that wellness travel is always evolving. While many people still travel for stress relief, health goals or a complete reset, more travellers are choosing wellness retreats as a way to spend meaningful time together — with partners, parents, siblings and close friends.

My husband, sister and friends have joined me at beautiful wellness retreats over the years, and these shared experiences have always been some of my most memorable journeys.

“Wellness travel is about so much more than taking time away — it’s about creating meaningful experiences that support your wellbeing and bring you closer to the people you love!”

This month’s roundup reflects that idea — from a beautiful mother-daughter wellness journey at Kamalaya, to TIA Wellness Resort’s new babymoon experience, alongside retreats designed around different health goals and life stages.

With that in mind, here are a few wellness travel updates, stories and offers worth exploring this month.

This Month's Highlights

• My latest review: COMO Shambhala Estate

• A fabulous mother and daughter wellness journey at Kamalaya

• TIA introduces a dedicated wellness babymoon

• Where to go in August

My Review of COMO Shambhala Estate

My latest property review takes you inside COMO Shambhala Estate in Bali, one of the world's most established destination wellness retreats. I recently returned with my sister, and it reminded me how rewarding wellness travel can be when it's shared with someone close to you. From the accommodation and wellness facilities to who I think it's best suited to, I've shared an honest look at what it's like to stay there.

A Beautiful Mother-Daughter Wellness Journey at Kamalaya

One of my favourite recent guest stories comes from Nancy and Elyse, who chose Kamalaya in Koh Samui for a meaningful mother-daughter wellness journey before Elyse moved overseas. Their time together at Kamalaya became more than just a wellness holiday. It was an opportunity to slow down, reconnect and create memories together before life took them in different directions.

What I really loved about hearing their experience was the reminder that wellness travel isn’t only about transformation, weight loss or overcoming burnout. Sometimes it’s simply about taking time to be present with the people who matter most.

As Nancy shared, you don’t have to be unwell to take a wellness holiday. A retreat can be a chance to pause, recharge and reconnect — whether you’re travelling with family, a partner, friends or enjoying time for yourself.

Kamalaya’s Asian Bliss program is one of their most popular relaxation-focused experiences, but it’s just one of many programs designed around different wellness goals and life stages. Whether you’re looking for deep relaxation, stress management, healthy ageing support or simply time away together, I’d be happy to help you find the right option for your journey.

Thank you, Nancy and Elyse, for sharing your experience and reminding us that some of the most meaningful wellness journeys are the ones we take together.

New at TIA Wellness Resort

TIA Wellness Resort in Da Nang has launched a dedicated babymoon experience, giving expectant parents the chance to relax, reconnect and prepare for parenthood through pregnancy-safe wellness treatments, private yoga, nourishing cuisine and luxury accommodation.

It's a thoughtful addition for couples wanting to pause, reconnect and celebrate this stage of life before welcoming a new arrival.

Read More Here

Current Wellness Offers for You

Chenot Palace Weggis, Switzerland

Chenot Aesthetic Enhancement Offer

Book & Stay: Now – 31 August 2026

• Enhance your Chenot programm with complimentary aesthetic treatments:

  • 2 x Lymphastim or 2 x Vacumed treatments

  • 1 Ulfit treatment

  Available with any Chenot program. Limited availability — early reservations are recommended.

Kamalaya, Koh Samui

Island Wellness Escape

Book: By 25 October 2026
Stay: Now - 31 October 2026

• Receive 10% discount on accommodation for stays 3+ Nights

• This offer can be combined with the Repeat Guests Offer

Exclusive Added Value: Receive two additional wellness sessions with our compliments when booking a min 8 night program.

Where to Go in August

Choosing the right destination isn't just about finding good weather, it's about travelling at the right time of year for the experience you're looking for. In my updated guide, I've shared five countries that are particularly well suited to wellness travel in August, along with my recommended retreats to help you find the right fit.

Read my Top 5 Countries to Visit in August

Thinking about your own wellness holiday?

One client recently told me she nearly gave up planning because there were simply too many retreats to choose from. That's exactly where I can help.

Whether you're travelling solo, planning a couple's escape or looking for a retreat with a specific health focus, I'll help narrow down the options and recommend the destinations and programs best suited to you.

If you'd like to start exploring ideas, simply email hello@thewellnesstravelexpert.com or request a call back at a time that suits you here.

Snapshot

• Hot potting means soaking in natural hot springs and thermal baths for deep, simple relaxation.
• The trend rejects the cold-plunge era, trading shock and willpower for warmth and ease.
• Warm soaks ease sore muscles and stress, though the detox claims are pure marketing.
• Eight destinations span the US, Iceland, England, Austria, Turkey and Italy.
• Upscale hotels wait on site or nearby, from Castle Hot Springs to a Tuscan spa village.

Hot potting is what happens when a generation raised on cold plunges remembers that warm water feels nice.

So what is hot potting, and why is everyone suddenly doing it? The short answer is… pretty straightforward. Hot potting means soaking in natural hot springs and thermal baths, and that’s the whole of it.

The springs themselves are quite the feat of geology. Rain and snowmelt sink deep into the earth, warm against the hot rock, before rising to the surface. The deeper the water travels, the hotter it returns. Near volcanoes, magma does the heating, which is why the thermal waters in Iceland and the Austrian Alps remain warm enough to soak in even under falling snow.

None of this is new. People have lowered themselves into warm springs for thousands of years. The ancient Greeks soaked in sulphur water to calm bad skin and aching joints. Both Hippocrates and Plato counted themselves fans. Rome built an empire of baths. The custom sailed through the Renaissance and the belle époque, fading and returning as fashion pleased. Now, with wellness travel booming, the soak is back in style.

The practice has worn many names. Victorians called it “taking the waters.” We finally settled on something blunter, hot potting.

Why Hot Potting Is Having a Moment

The pull goes beyond the warm water, though the warm water is most of it. Researchers have poked at the health effects for years, and the picture is genuinely murky. Every spring runs at its own temperature and mineral mix, so blanket claims fall apart fast. A few benefits do hold up.

Stress melts away. The most dependable payoff is the simplest. Warm water and a bit of nature talk your nervous system down, and the heat loosens sore muscles and stiff joints along the way.

Troubled skin may calm. Mineral waters have long been tied to relief from skin conditions such as psoriasis and dermatitis; however, the proof remains thin.

Circulation gets a nudge. A handful of studies link warm-water immersion to better blood flow and a dip in blood pressure.

As for the detox and disease-curing promises, treat them as marketing. Mostly, hot potting just feels wonderful, and that’s reason enough to go.

A word to the wise. Skip the scalding backcountry springs, because the hot pot spots that deserve your time keep the water at a sane temperature and watch it closely. Keep your soak short and climb out the moment you feel woozy. If you’re pregnant or living with a heart condition, clear it with your doctor first. This is general guidance, not medical advice.

Eight of the Best Hot Potting Spots

Ready to soak? Here are eight of the best hot potting spots in the world, from a desert oasis to an Alpine spaceship. Most welcome day visitors, while the rest call for an overnight.

1. Castle Hot Springs — Arizona

Yes, Castle Hot Springs is a splurge. Book it anyway. An hour north of Phoenix, spring-fed pools cascade down a palm-shaded canyon in the Sonoran Desert, the same warm water that lured Gilded Age families here in the 1890s. This all-inclusive resort keeps the springs for its guests alone. The mineral water carries an unusual dose of lithium and magnesium. Days fill with desert hikes and farm-to-table dinners. The nights end with long soaks under some of the darkest skies anywhere. This one sells out far ahead, so plan early.

The stay: An overnight stay is the only way in. Castle Hot Springs is “the” resort, all-inclusive and adults-only.

2. Thermae Bath Spa — England

Britain has exactly one natural thermal source, and it surfaces in a honey-stone Georgian city two hours from London. Thermae Bath Spa puts the storied open-air pool on its rooftop. You soak in warm mineral water as the abbey steams below. Anyone can reserve a session. For the full effect, add the Roman Baths next door.

The stay: The Gainsborough is the only UK hotel plumbed with the natural thermal water, with Bath’s townhouse hotels close behind.

3. Sky Lagoon — Iceland

No country soaks quite like Iceland. At Sky Lagoon, an infinity edge falls away toward the North Atlantic. You float in geothermal warmth as the waves crash a few feet beyond. A seven-step ritual sends you from heat to cold and back. Best of all, it’s a ten-minute drive from downtown Reykjavík, so any city break can fold it in.

The stay: Reykjavik’s design hotels are close by.

4. Two Bunch Palms — California

A short drive from Palm Springs, Two Bunch Palms hides in a palm grove. Soakers have come to Desert Hot Springs since the 1940s, Hollywood escapees and rumored gangsters among them. The lithium-laced mineral water is some 600 years old, and it feeds pools scattered across the grounds. The star is the Grotto, two carved stone pools under a canopy of tamarisk. One holds a toasty 104°F, the other a notch cooler. Soak there at midnight, under the stars and the resident white owls, and you understand the fuss. The mood is low-key and adults-only, more bohemian than buttoned-up.

The stay: On site for the full retreat, or a day pass just for the Grotto.

5. The Springs Resort — Colorado

For Colorado, point the car at Pagosa Springs. More than forty mineral pools terrace down the bank of the San Juan River. The Springs Resort taps from the Mother Spring, recognized as the world’s deepest geothermal hot spring. Soak pool to pool as the river rushes past, and wander into town for dinner. The resort regularly tops national rankings of US hot springs.

The stay: The Springs Resort puts your room paces from the pools, and day passes let everyone else in.

6. Aqua Dome — Austria

In the Ötztal Valley of Tyrol, Aqua Dome looks more like a spaceship than a spa. Three glowing bowl-shaped pools seem to float above the valley floor. Each holds warm sulphurous water, ringed by three-thousand-metre peaks. A dozen pools and a huge sauna world round out the rest, all sourced from a thermal spring people have used since the 1500s. Day visitors can buy a ticket and soak with full view of the Alps.

The stay: The connected four-star hotel walks you to the water by a heated robe corridor.

7. Pamukkale and Hierapolis — Turkey

Some sights stop you in your tracks. Pamukkale’s white travertine terraces tumble down the hillside like frozen waterfalls, each pool a shallow disc of turquoise. The name means cotton castle, and the ruins of the ancient spa city of Hierapolis crown the ridge above. Walk the warm terraces barefoot, and lower yourself among the toppled Roman columns of Cleopatra’s Antique Pool, a balmy 36°C. The formations are protected, so some sections close on rotation to recover.

The stay: Thermal hotels in Pamukkale are located a short stroll from the gates, more comfortable than grand.

8. Bagno Vignoni — Italy

Skip famous Saturnia and head to Bagno Vignoni, a tiny Val d’Orcia village built around a steaming thermal pool in its central piazza. The Etruscans soaked here, and so did Saint Catherine of Siena. The spring surfaces at 50°C and pours into a five-star spa resort just up the hill. There, outdoor pools hold the water at a steady 36°C against a backdrop of cypress and rolling green.

The stay: Adler Spa Resort Thermae pulls from the same spring water, with vineyard hikes and a Val d’Orcia kitchen.

About Vacayou

At Vacayou [pronounced VACAY – YOU], we believe that travel has the power to change lives. The power to revive, rejuvenate and redirect your inner wellness warrior. And that’s why we’re here. Vacayou brings the world of wellness travel to you!

No matter how far or how adventurous, our team scours the globe to curate the best in wellness travel. However, the booking process can often be time-consuming and complicated. We’ve simplified your search for wellness and active vacations with Vacayou’s Instant Book, so your dream wellness getaway is now just one click away.

Start the trip of your lifetime today with  Vacayou. We are here to help create a healthier global community through wellness and active travel. 

To keep up with the latest wellness trends and experiences, be sure to subscribe to our newsletter. 

The post Hot Potting Your Way Through the World’s Best Thermal Baths appeared first on Vacayou Travel.

In 2019, Dr. David Katz and colleagues, including one of my favorite researchers, David Jenkins, published a “public health case for modernizing the definition of protein quality.” The prevailing definition seems to have more to do with biochemistry than the overall effects on human health. The common belief that protein is “good,” and the more the better, combined with a definition of protein quality that favors animal protein, gives the impression that eating more meat, eggs, and dairy is desirable and preferable. But this is directly opposed to nutrition guidelines that are instead trying to push more plants. Although protein malnutrition is still common in many areas of the world, it is extremely rare in the industrialized world, where “the most formidable public health threats…are from chronic diseases,” not something like kwashiorkor, severe protein and calorie malnutrition.

In 2016, a landmark study was published out of Harvard, involving more than 100,000 people, that found that replacing animal protein with plant protein was associated with lower risk of dying prematurely. The worst offenders seemed to be processed meat like bacon, as well as egg protein (the egg whites). But swapping in even just 3% plant protein for any of the animal proteins, such as processed meat, unprocessed meat, chicken, fish, eggs, or dairy, was associated with a significantly lower risk of arguably the most important endpoint of all: death. See below and at 1:32 in my video Animal Protein vs. Plant-Based Protein.

But how do we know it’s the protein? The researchers adjusted for factors such as saturated fat intake, which suggested it wasn’t just the animal fat. But how can our body differentiate between protein from a plant and protein from an animal? Isn’t protein…protein? No. Generally, plant protein is low in branched-chain amino acids, unlike animal protein, and decreased consumption of branched-chain amino acids improves metabolic health. It could be the IGF-1, a cancer-promoting growth hormone that is boosted by so-called high-quality animal protein intake, though. We suspect the IGF-1 connection is cause and effect, since people born with higher IGF-1 levels, regardless of what they eat, appear to suffer higher rates of killers like type 2 diabetes and heart disease. Or, it could be something the Harvard researchers didn’t control for, such as toxic pollutants like dioxins and polychlorinated biphenyls (PCBs), since they tend to accumulate up the food chain into cattle, pigs, chickens, and fish and therefore end up on our plates. So, “plant-based protein, besides other health benefits, stands as an important step to lower the body burden of harmful pollutants of dietary animal-protein origin.”

If you don’t think a study with 100,000 people is enough, how about 400,000 people? The U.S. National Institutes of Health–AARP Diet and Health Study is the largest diet cohort study in history, and, again, researchers found that simply replacing 3% of calories from animal protein with plant protein was associated with a 10% lower overall mortality—and you get even twice that benefit if you get rid of eggs, too. That’s not a surprise, since egg consumption is associated with a higher risk of developing cardiovascular disease.

Put all the studies together on dietary protein intake and mortality, and people who eat more protein tend to live shorter lives. But this is “mainly driven by a harmful association of animal protein.” Plant protein intake is actually inversely associated with mortality, meaning those who eat more plant protein tend to live longer lives. More animal protein may mean more mortality, whereas more plant protein is correlated with less mortality, as you can see below and at 3:30 in my video.

So, the best of both worlds would be to increase the intake of plant protein instead of animal protein. In other words, as another meta-analysis concluded, “Persons should be encouraged to increase their plant protein intake to potentially decrease their risk of death.”

Doctor’s Note

The benefits of calorie restriction may arise from the drop in animal protein intake. See Caloric Restriction vs. Animal Protein Restriction for more on this.

I also discuss branched-chain amino acids in Are BCAA (Branched Chain Amino Acids) Healthy?.

Do you need to combine plant proteins, like rice and beans? See The Protein Combining Myth.

How much protein do we need? See Do Vegetarians Get Enough Protein?.

What about plant-based meats? Are Beyond Meat and the Impossible Burger Healthy?

Located on a private island on the Thu Bon River, just minutes from Hoi An Ancient Town, Namia River Retreat offers a refreshing approach to wellness travel. Rather than following a structured programme, guests enjoy luxury private pool villas, daily spa treatments, thermal wellness experiences and movement classes, all included as part of their stay.

What stood out most during my visit was how naturally wellness became part of each day. There was no pressure to follow a schedule or work towards a specific health goal. Instead, Namia creates an environment where slowing down happens almost effortlessly, leaving you feeling genuinely rested by the time you leave.

I've shared my full review covering the accommodation, dining, spa, wellness experiences and who I think Namia is best suited for.

👉 Read my full review here

What is Namia River Retreat?

Namia River Retreat is a luxury wellness resort located approximately one hour from Da Nang International Airport and only a few minutes from Hoi An's UNESCO-listed Ancient Town.

Unlike traditional destination wellness retreats, Namia blends luxury hospitality with meaningful wellness experiences that are included in every stay. Guests enjoy daily spa treatments, thermal wellness experiences, movement classes and all-day breakfast, while still having plenty of time to explore Hoi An or simply relax beside their private pool.

Rather than promoting transformation through intensive programs, Namia focuses on helping guests rest, recharge and reconnect at their own pace.

What Namia River Retreat Is Known For

• Private pool villas designed for tranquillity
  Spacious, elegant accommodation that creates a sense of privacy while connecting guests with the surrounding river landscape.

• Daily spa treatments included as part of the stay
  Wellness is effortless, allowing guests to enjoy restorative treatments throughout their stay without needing to add extra experiences.

• Thermal wellness experiences and restorative rituals
  A blend of modern wellness facilities and Vietnamese-inspired practices designed to support relaxation and renewal.

• A unique Vietnamese approach to wellbeing
  Local ingredients, traditional healing influences and cultural experiences are woven naturally into the guest journey.

• A peaceful riverside setting near Hoi An
  A slower, more serene environment while still being close enough to explore the charm, history and culture of Hoi An.

• Wellness without a fixed retreat schedule
  Ideal for travellers who want the freedom to relax, explore and create their own rhythm rather than follow a structured program

• Highly personalised service
  Dedicated hosts provide thoughtful, intuitive care and help create a more intimate and tailored stay.

Namia River Retreat vs TIA Wellness Resort

If you're comparing wellness resorts in Vietnam, Namia River Retreat and TIA Wellness Resort are two of the country's most popular options, and while both offer exceptional luxury, their approach to wellness is remarkably different.

TIA Wellness Resort is the perfect choice for travellers seeking a beachfront wellness escape. Located on Da Nang’s coastline, TIA combines contemporary luxury with a comprehensive wellness offering, including daily spa treatments, movement classes, meditation and nourishing cuisine. The experience is designed to help guests relax, recharge and reconnect while enjoying the effortless pleasures of a luxury beach holiday. It is ideal for travellers who want wellness woven into a stylish seaside retreat without giving up comfort, design and indulgence.

Namia River Retreat offers a more tranquil and culturally connected experience. Set along the peaceful Thu Bon River near Hoi An, the resort embraces Vietnamese traditions, local ingredients and nature-based rituals as part of the wellness journey. Days here are slower and more immersive, with opportunities to explore the surrounding countryside, discover Hoi An’s heritage and experience wellness practices inspired by the destination itself.

The key difference is the setting and the feeling each resort creates. TIA is energising and coastal, offering ocean views, restorative spa therapies and contemporary wellness experiences. Namia is grounding and reflective, providing a riverside sanctuary where wellbeing is connected to culture, nature and a slower pace of life.

Rather than choosing one over the other, I would encourage you to combine a stay at both. A stay at TIA followed by Namia creates a wonderfully balanced Vietnam wellness journey: beginning with the revitalising energy of the beach, then transitioning into the calm and cultural richness of the river. Together, they offer two unique perspectives on wellness and a more complete experience of Vietnam.

Frequently Asked Questions

• Is Namia River Retreat worth it?

  If you're looking for a luxury holiday where wellness feels effortless rather than prescriptive, I think Namia is an excellent choice.

• Where is Namia River Retreat?

  The resort is located on the Thu Bon River near Hoi An, approximately one hour from Da Nang International Airport.

• What is included in a stay at Namia River Retreat?

  Every stay includes daily spa treatments, thermal wellness experiences, all-day breakfast, wellness activities and a private pool villa.

• Who is Namia River Retreat best for?

  I think Namia is particularly well suited to couples, friends and wellness travellers looking for a relaxing luxury escape rather than a structured wellness retreat.

Ready to Plan Your Wellness Holiday?

If you're considering Namia River Retreat or comparing it with other luxury wellness resorts in Vietnam and across Asia, I'd be delighted to help you find the retreat that's the right fit for your travel style and wellness goals.

Whether you're looking for a relaxing wellness holiday, a luxury spa escape or a more immersive retreat experience, I can help you compare your options and recommend the resort that best suits your needs.

Get in touch via hello@thewellnesstravelexpert.com, or schedule a consultation at a time that suits you.

Osteoporosis is often called a silent disease because bone loss happens gradually, with zero symptoms, until a fracture or a bad fall makes it loud. And ladies, it starts earlier than you think: bone density typically begins declining in our 30s, and women can lose up to 20% of their bone density in the five to seven years around menopause as estrogen drops.

I just released a brand new Bone Building Strength workout on Get Healthy U TV, and our members are loving it. So today I want to give you the why behind it: what actually builds bone, the two types of exercise that do it best, and a free workout so you can start this week.

As a trainer in my 60s who’s 10 years post-menopause, this topic isn’t theoretical for me. This is my skeleton we’re talking about too.

Your Bones Are Alive (and Listening)

We treat our skeleton like scaffolding: it only comes up when something breaks. But your skeleton isn’t a fixed frame. It’s live tissue that tears itself down and rebuilds all day long, a turnover cycle scientists call remodeling.

And here’s the part I love: like muscle, bone adapts to the stress you put on it. Force is the language your bones understand. Give them regular, challenging stress and they respond by getting denser and stronger. Give them nothing, and they quietly lose density year after year.

Read this twice: your bones need stress to stay strong. Comfort isn’t their friend.

This is the same reason building muscle after menopause matters so much. Muscles and bones are a team, and they grow stronger together.

The 2 Best Ways to Build Bone Mass

There’s a lot of noise out there, so let me simplify it. Two kinds of exercise build bone better than anything else:

1. Lifting weights, with attention to the eccentric (lowering) phase
2. Jumping

That’s the list, and here’s why each one works.

1. Lifting Weights (Heavier Than You Think)

When you strength train, your muscles pull on your bones through their attachments, and that tension under load is a direct signal to your body: build more bone here. The research is clear that the load itself is what matters most, so compound moves like squats, deadlifts, and overhead presses with progressively heavier weight are the gold standard for your skeleton.

The eccentric part of each rep (the lowering phase) is a big piece of that signal. Think about the way down in a squat, or lowering a dumbbell back from a biceps curl. Your muscle is lengthening while it’s still under tension, which lets you handle serious force with control, and controlled force is exactly what tells your bone cells to get to work.

So use it in real life: don’t drop through your lowering, own it. Take 3 controlled counts down in your squat, then stand up strong. Lower that overhead press like you mean it. Your muscles will feel it (hello sore glutes), and so will your skeleton.

If you’re new to lifting or getting back to it, start with these strength exercises to prevent menopause muscle loss. Start where you are. Your bones don’t need you to be advanced, they need you to be consistent.

2. Jumping (Yes, You’re Allowed)

Your muscles get stronger when you load them. Your bones get stronger when you land. Jumping, hopping, and plyometric moves send controlled force through your skeleton, and that impact triggers your body’s natural bone-building response (your hips respond especially well to it).

I know what some of you are thinking: “Chris, I’m 55, I don’t jump anymore.” I’m going to lovingly push back on that. Unless you have a medical reason not to (more on that below), midlife is exactly when you should keep jumping, because it’s a skill and a stimulus you lose if you stop using it.

You don’t need to leap onto a box. Small hops in place, a few jump squats, even brisk stair climbing counts as impact your bones can use. Warm up first (these warm up moves for middle-aged women are perfect), land softly with bent knees, and build up gradually.

The Combo Is Where the Magic Happens

You don’t have to choose between lifting and jumping, and you shouldn’t, because studies of postmenopausal women show the combination beats either one alone.

That’s exactly how I built my new Bone Building Strength #1 workout on Get Healthy U TV: strength training with jumping in between. You lift with slow, controlled eccentric lowering, then you add short bursts of impact between strength moves. Your bones get both signals (tension AND impact) in one efficient workout, and honestly, it’s a blast. Our members are already telling me they feel stronger and more powerful.

Want to try it free? Unlock the free bone-building workout here and do it with me this week!

A Quick Word on Safety

Most women benefit from bone-strengthening exercise, but if you’ve been diagnosed with low bone density or osteoporosis, have had a recent fracture, or struggle with balance, talk to your healthcare provider before adding impact work. A physical therapist can help you find safe, modified osteoporosis exercises.

And if you don’t know your starting point, ask your doctor about a DEXA scan. It’s the standard bone density test, it’s quick and painless, and it’s typically recommended at 65 (earlier if you have risk factors like family history, smoking, low body weight, or long-term steroid use). You can’t manage what you haven’t measured.

Feed Your Bones Too

Exercise sends the build signal, but nutrition supplies the raw materials. Women over 50 need about 1,200 mg of calcium a day, plus vitamin D to actually absorb it: dairy, leafy greens, fatty fish like salmon, eggs, nuts, and beans all pull their weight. Magnesium and vitamin K support the crew too.

And don’t sleep on protein. It builds bone as well as muscle, so don’t skimp on it. Not sure how much you need?

Use my free protein calculator to get your daily target.

One more thing, because I’ll always say it out loud: estrogen plays a big role in bone density, which is why bone loss speeds up after menopause. It’s one more reason why Dr. Mary Claire Haver’s The New Menopause is on my required reading list. HRT isn’t right for everyone, so talk to your doctor about whether it makes sense for you.

The New Menopause: Navigating Your Path Through Hormonal Change with Purpose, Power, and Facts

Check Price

We earn a commission if you make a purchase, at no additional cost to you.

How Long Does This Take?

Building bone is a long game. With consistent strength training, impact work, and good nutrition, changes typically take a year or more to show up on a scan, which is why doctors usually recheck bone density every one to two years. That might sound slow, but remember: you’re pushing back on a process that took years, and every single workout is a deposit in the account.

Aim for strength training 2 to 3 times a week minimum, sprinkle in impact work, keep up your daily weight-bearing movement like walking, and build in recovery days (your bones remodel during rest, too!).

The sooner you start, the better, and it’s never too late to start. I’ve watched women in their 60s and 70s get measurably stronger. Your bones are listening at every age. Pay attention to these six early warning signs of osteoporosis to stay vigilant.

Moral of the story? Lift heavy things, lower them slowly, jump a little, eat your protein, and repeat for the rest of your long, strong life. Your skeleton is quietly doing its best work behind the scenes, so give it something to work with.

Ready to start? Grab my free Bone Building Strength workout and let’s build some bone together.

PS. Cardio is to live longer, strength training is to live stronger, and mobility training is to live pain-free. Bone building is the reason “stronger” makes the list.

Bone Density FAQs

A PoweredBy TRX Partner brings suspension training to Brazilian Jiu-Jitsu, and the results show up in performance, retention, and revenue.

For most Brazilian Jiu-Jitsu academies, the question isn't whether athletes need supplemental strength work; it's how to deliver it without pulling members off the mats or diluting the identity of the academy. Hamptons Jiu Jitsu, owned by Greg Melita, found its answer in TRX, and the results have reshaped both its training floor and its business model.

The Problem: A Missing Piece in Athletic Development

Before bringing TRX into the gym, Hamptons Jiu Jitsu had no dedicated functional fitness offering. BJJ athletes were getting world-class technical instruction, but the supplemental work that builds core stability, injury resilience, and functional strength simply wasn't part of the program.

"We needed a smarter way to offer a supplemental functional strength option, core stability, and injury resilience in our BJJ members," Melita explains.

Why TRX

The decision came down to fit. TRX's reputation as the standard in suspension training, combined with its scalability across ages and skill levels, made it a natural match for a grappling-focused academy. Just as important: it solved a practical space problem.

"Unlike traditional gym equipment, it integrates seamlessly into our Jiu-Jitsu academy and doesn't take up valuable mat space," Melita said. The brand's training and education resources also gave coaches the confidence to start delivering quality programming immediately, rather than spending months developing it from scratch.

One unexpected discovery: running TRX sessions barefoot, directly on the BJJ mats, made the floor-based exercises even more effective, turning what could have been a bolt-on fitness class into something that felt native to the academy's training environment.

What Changed

The shift has been visible in how members train and how they feel about training. According to the team, members are seeing measurable improvements in strength and mobility, and the sessions themselves have injected new energy into the gym. "The sessions feel fresh and athletic, which has boosted energy and engagement on the mats," Melita said.

Coaches have changed too. TRX's education resources sharpened the team's ability to cue tension, alignment, and movement quality, giving newer instructors a structured framework and raising the consistency of coaching across the board.

Scaling Across Skill Levels

One of TRX's biggest advantages for a mixed-level academy is how easily it adjusts. By changing foot position, body angle, or leverage, coaches can run a single class that serves beginners and advanced athletes simultaneously.

"We use it for beginners with more stable setups and higher assistance, while advanced athletes get challenging variations like single-arm rows, atomic push-ups, and rotational core work that directly carries over to guard passing and takedown defense," Melita explains.

Member Feedback and a Standout Story

The feedback loop from members has been consistently positive; athletes report feeling stronger and more explosive on the mats, alongside the kind of soreness that signals real progress in the core, back, and shoulders. One comment from a certification and coaches course captured it well: "I didn't realize how weak my core was until TRX showed me."

One story stands out in particular: a BJJ coach at the academy went on to become a TRX-certified pro coach through the program. The training measurably improved his back flexibility and bodyweight strength, and he now incorporates TRX directly into his own private lessons and client sessions, turning a personal transformation into a tool he passes on to others.

Measurable Business Impact

The performance gains translated into business results. During the academy's summer program, adding TRX classes alongside standard BJJ programming drove a significant revenue increase. Members who train with TRX regularly also show up more consistently and often continue using it at home, reinforcing engagement beyond the gym's walls.

TRX has also opened new revenue paths: added value within existing memberships, premium small-group conditioning add-ons, and support for advanced kids' programs, all of which reinforce the academy's positioning as a complete performance facility.

That positioning has had a direct effect on pricing power. "Parents and serious adult students see the investment in quality equipment and education as a sign we're committed to results, which makes them more comfortable with our membership rates and add-on packages," Melita said.

The Value of Being a PoweredBy TRX Partner

Being part of the program adds credibility when promoting the offering locally and on social media, reinforcing the "Why Families & Serious Students Choose Hamptons Jiu Jitsu" message at the core of the academy's brand.

As a PoweredBy TRX facility, Hamptons Jiu-Jitsu will now offer group fitness classes to its newest location in Westhampton, giving local residents access to TRX training and providing the academy another touchpoint for growth in its newest location.

It's a rare combination: a tool that makes athletes better at their sport and makes the business stronger at the same time.

Some studio owners chase the next trend. One gym built the business on the suspension trainers and the PoweredBy TRX partnership.

For over 12 years, Beth Huffstetler has run her gym solo: teaching weights, boxing, step aerobics, pickleball, and everything in between. But ask her what's kept clients coming back for over a decade, and the answer is immediate.

"TRX has always been the mainstay and the biggest attraction for all of my clients," she says.

Growing Beyond a One-Woman Show

After more than a decade of doing it all herself, she reached a turning point familiar to a lot of independent gym owners: how do you grow without losing what makes your studio yours?

"I wanted to grow, add coaches, and streamline all of my administrative processes so that I could begin to think about passing the studio on to the next owner."

TRX became the foundation for that next chapter, not just a class on the schedule, but the throughline that could scale with her.

From One Class to a Full System

TRX has always been the hub of her programming. But bringing it in more deliberately opened the door to build around it:

• A class dedicated entirely to TRX foundations

• A YBell class

• A Circuit class modeled after the TRX Ignite Games

If Huffstetler pulled TRX out of her studio tomorrow, she says without hesitation, “Most of my clients would leave!”

Meeting Every Body, Every Age

Her clients skew older (many in their 60s, 70s, and 80s), and that's exactly where TRX shines.

"TRX is absolutely the best modality to scale to every fitness level. I love it because it can be used effectively with the most elite athlete, and with someone who is rehabilitating a particular joint or area of their body."

It's not just about the members. The TRX Training System has sharpened her own coaching, and her entire team.

"It has helped me hone my coaching skills, stay true to the basics of TRX and the foundational movements, and be able to meet every client at their current fitness level."

Nancy's Story

Twelve years ago, Nancy walked into one of the very first classes ever taught at the studio, a stretching class, before TRX Yoga even existed. Afterward, she approached the instructor: the stretches had hurt her back.

That moment said everything about how weak her core was, and how little she understood about protecting it.

Nancy stuck with it. Today, she still shows up three days a week, and every year, she sends a card thanking her coach for teaching her how to build and use her core.

Now 74, Nancy takes a variety of classes with confidence, strength, and zero pain. She keeps up with her grandkids. She does yard work. She plays pickleball.

The Support Behind the Scenes

Running a studio solo for over a decade means a lot of figuring things out alone. What changed the game wasn't just the equipment; it was having someone in her corner.

"Having a singular contact person at TRX headquarters has made a huge difference. As a small studio owner, I often felt like I was all alone. Now I feel that I do have a way to get assistance tailored for my studio when and if I need it," Huffstetler said.

Why TRX, In Her Words

Ask her what she'd tell another gym owner weighing whether TRX is worth it, and she doesn't hesitate:

"TRX is truly the best modality for any level of participant. Putting TRX in your gym will allow you to offer top-level fitness to every single age group. You can't get much better results than that. Not only is it good for revenue, but it is good for what we're supposed to be good at: changing people's lives for the better."

Not many gyms in her area offer TRX, and that uniqueness, paired with a system her whole team can coach with confidence, is exactly what's kept her studio thriving for over a decade.

Based on how we evolved, the optimum dietary potassium intake likely greatly exceeds current and even recommended intakes. The problem is we replaced many of the potassium-rich plant foods that used to fill our diets—fruits, vegetables, leafy greens, roots, tubers—with calorie-dense junk heavy with added fats and sugars, and stripped not only of fiber but also potassium.

In a traditional, mostly plant-based diet, potassium intake is high and sodium intake is low. But now, high blood pressure is the second leading risk factor for death worldwide, killing more than 10 million people each year. Only unhealthy diets rank higher among global risk factors for death, as you can see below and at 0:41 in my video Potassium Chloride Salt Substitute Side Effects.

We can improve both by eating more whole, healthy plant foods like greens and beans, which are packed with potassium and help lower blood pressure. But since most of us are getting too much sodium along with too little potassium, what about using salt substitutes? Potassium chloride is the most common salt substitute, so you’d be swapping out sodium for potassium.

And it works. Based on a meta-analysis of more than a dozen randomized controlled trials, replacing sodium chloride with potassium chloride lowers blood pressure. Most of the trials involved swapping out regular salt for substitutes with less than 30% potassium chloride, and they still got results. And at less than 30% potassium chloride, most people can’t even tell the difference between regular salt and the potassium salt. So, it can taste the same yet still lower blood pressure? What’s the catch?

Potassium chloride is “generally regarded as safe” (GRAS) by the U.S. Food and Drug Administration. The only major concern for healthy people is that if you go 100% sodium-free and use potassium chloride salt substitutes exclusively, you may find it can taste kind of funny, adding a bitter or metallic taste. I’ve found that it depends on what I’m seasoning. Potassium chloride works perfectly well on some dishes and snacks, but I find it makes other foods inedible. When I learned about the sodium science and threw out my salt shaker for good, within a few weeks, my palate totally changed. Everything tasted fine without salt—except pesto. For some reason, pesto without salt didn’t have the same taste that I loved. So, I tried the potassium chloride salt substitute, and it worked perfectly. I couldn’t tell the difference at all! So, I had the best of both worlds. Then, I remembered how, as a kid, I used to put a tiny sprinkle of salt on watermelon like they do in the South to make it even sweeter. I tried it with the potassium salt and almost gagged. The salt substitute is definitely not for everything.

The reason healthy people don’t have to worry about getting too much potassium is that they just pee out the excess, thanks to the kidneys. But that’s with the potassium in food—what about supplements? No adverse effects have been shown with long-term potassium supplementation at doses as high as 3,000 mg a day. In fact, blood levels of potassium are maintained in the normal range by healthy kidneys even when potassium intake is increased to about 15,000 mg a day. That’s no surprise since we evolved eating so many potassium-rich plant foods that the natural intake of potassium for the human species may have been on the order of 15,000 mg a day.

Basically, the normal range for potassium levels in the blood is between 3.5 and 5.0 mmol/L; it becomes concerning when it starts creeping up towards 6 mmol/L. But give people potassium supplements—like the salt substitution trials where participants receive an average of about 2,000 daily milligrams—and blood levels only increase by 0.14 mmol/L. So, they might go from 4 to 4.14 mmol/L, not something that would push levels into the danger range.

Now, there is a limit. Someone with a “massive banana eating habit” could bump their potassium from a normal level to above 6 mmol/L, but this specific case was evidently the result of eating little else besides up to 20 bananas a day for years. Eating 10 pounds of carrots every day is also probably not a good idea. That’s like 75 carrots in one day—only really possible with a juicer, which is what one person attempted as part of a quack cancer cure. What about overdoing salt substitutes?

A 1940s report focused on lithium poisoning from the use of salt substitutes. Why? Because lithium chloride was used as a salt substitute. Yikes! But what about potassium chloride, which is what’s used today? There is one case where someone committed suicide by taking a little more than a tablespoon of a potassium chloride salt substitute. That doesn’t seem like a lot—just a tablespoon? I mean, how can we keep that on the shelves if only a tablespoon will kill you? Well, even smaller amounts of regular salt, if taken all at once, can kill you, too. In fact, ingesting salt water was evidently a traditional suicide method in ancient China.

Having said all that, a small number of the population may run into problems, primarily people with severely impaired kidney function. That’s why there’s been such a reluctance to push potassium‐based salt substitutes on a population level. If your kidneys can’t regulate potassium, then it can definitely become a serious issue. We’re talking about folks with known kidney disease, diabetes (since diabetes can lead to kidney damage), severe heart failure, those on medications that impair potassium excretion, older adults, and people with adrenal insufficiency. If you aren’t sure if you’re at risk, ask your doctor about getting your kidney function tested.

Ironically, potassium is so good at reducing deaths from high blood pressure—even among those with kidney disease—that using potassium chloride salt substitutes would probably still save more lives despite the risk, as you can see below and at 5:45 in my video.

Traditional dietary recommendations to kidney patients limited the consumption of fruits and vegetables because they were high in potassium. However, this paradigm is changing quickly given the many benefits of a fundamentally plant-based diet. A whole food, plant-based diet may even ameliorate chronic kidney disease. For example, there’s increasing evidence that a whole food, plant-based diet may help slow the progression of chronic kidney disease and delay kidney failure. So, the practice of restricting dietary potassium in kidney patients should really be reserved for patients with documented hyperkalemia, a potassium level of 6 or higher, because the key to halting the progression of chronic kidney disease might in fact lie in the produce aisle.

Doctor’s Note

If you are in crisis, you can call the National Suicide Prevention Lifeline 24 hours a day, seven days a week, at 800-273-8255.

This is the final blog in a three-part series. If you missed the first two, check out The Mineral Intake Recommendations Only 1 in 6,000 U.S. Adults Meet and Are Potassium Chloride Salt Substitutes Worth Trying?.

Somewhere between the head spa and the silent treatment, the humble pedicure got ambitious. Book one of the new wave of 'zero gravity' appointments and the first thing that happens is that you lie down. The chair tips back until your feet sit above heart level, a weighted eye mask and noise-cancelling headphones appear, and somewhere at the other end of your legs a therapist gets on with what is, underneath it all, a very good pedicure.

If that sounds indulgent, that's rather the point. The clients who queued for head spas and booked silent appointments have arrived at the nail desk, and they'll pay a premium for an hour that feels like a lie-down rather than a chore. Call it the wellnessification of nails. For salon owners, the interesting part is how little stands between a standard luxury pedicure and this one.

So what exactly is it?

A zero gravity pedicure is a full pedicure performed while the client reclines in a specialised adjustable chair, legs raised and supported at roughly heart level with the hips and knees softly bent, creating a supported, weightless sensation. The nail work itself, from filing and cuticle care through to polish, is what you would expect from any luxury pedicure, so the difference sits almost entirely in the position and the sensory experience built around it.

The term “zero gravity” comes from the posture which mimics the neutral body position NASA observed in astronauts as the body settles in microgravity, research that later informed the design of reclining seats and massage chairs. With the body fully supported, pressure eases off the back, hips and knees, and elevating the lower limbs can assist venous drainage.

Once reclined, the client might be offered a heated neck pillow, a weighted eye mask, noise-cancelling headphones playing meditative sound and an aromatherapy blend chosen at consultation. Some salons add a scalp, neck or shoulder massage while masks work on the feet, and conversation is kept to a minimum so the appointment can function as a proper forty-five minute retreat. Many versions are also waterless, replacing the soak with steam, warm towels, exfoliants, masks and rich creams, while other salons keep a conventional foot soak before reclining the client. Zero gravity refers to the position rather than the protocol, which leaves room to design the service either way.

How can you build it into your salon?

Everything hangs on the chair, which needs to recline fully and support the legs at or near heart level. Pedicure thrones with built-in basins can work if they tilt far enough, though many salons opt for a lounger paired with a portable basin or a waterless protocol, which also frees the treatment from the plumbing.

Waterless services are frequently marketed as more hygienic, and there is some truth in that, since CDC research has previously identified potentially infectious mycobacteria in salon whirlpool foot baths, but even with this, rigorous hand hygiene, correctly disinfected or sterilised implements and single-use files remain as essential as ever.

Headphones, eye masks, heated pillows, a signature scent and a curated playlist are modest line items that transform perceived value, so build them into choices offered at consultation, including a silent option. Train the team to treat the moment of reclining as theatre, because the transition from upright to weightless is the part the client remembers and describes to her friends. The benefits of a zero gravity treatment weighs on comfort, deep relaxation and the physiological effects of a supported, elevated position. Some salons go further and promise improved circulation, reduced swelling or lymphatic drainage, yet there is currently no clinical research showing the treatment delivers those outcomes unless a lymphatic drainage massage is incorporated.

We’re already seeing this treatment make waves across the continent with our US friends, where salons have been advertising zero gravity and waterless zero gravity pedicures since at least 2021, so the concept has had several years to prove itself before arriving in the UK as a fully packaged sensory ritual. For most salons it is among the easiest premium upgrades available, given that the skill set already exists on the team and the outlay is largely a chair and some soft furnishings.

We respect your privacy.

Few words spark more alarm in a beauty conversation than “carcinogen”. The moment someone spots an unfamiliar chemical name on a nail polish bottle, the worry sets in. But here is the thing about nail product carcinogens: the presence of a substance is not the same as a risk. That distinction matters enormously, and understanding it changes how you feel about the products you use every week.

So where does all the fear come from? Partly from genuine scientific caution, and partly from how health headlines work. A study flags a chemical. A journalist writes “found in nail polish”. The nuance about dose and exposure disappears somewhere between the lab and your social media feed.

What a Carcinogen Actually Is

A carcinogen is any substance with the potential to cause cancer under certain conditions. That sounds terrifying until you realise the list includes things like sunshine, red meat, and wood smoke from a cosy bonfire. The World Health Organisation’s carcinogen classifications cover everything from tobacco to pickled vegetables. Context is everything.

Natural carcinogens in cosmetics and food are far more common than most people realise. Acrylamide forms naturally when you roast coffee beans or toast bread. Safrole, a compound once used in root beer, occurs naturally in black pepper. Aflatoxins, among the most potent carcinogens known, grow on peanuts and maize.

None of these make your morning coffee or your lunchtime sandwich a health crisis, because concentration and exposure levels are tiny. The same logic applies to carcinogens in nail polish and other nail products.

Why Concentration Levels Matter More Than Presence

Toxicologists have a phrase they return to constantly: “the dose makes the poison”. A 16th-century physician named Paracelsus coined it, and it remains the bedrock of how scientists evaluate chemical risk today. Water, at a high enough dose, can be toxic. A substance classified as a carcinogen at high industrial exposure levels may pose no meaningful risk at the trace amounts found in a cosmetic product.

When regulatory bodies like the European Chemicals Agency assess nail products, they ask how much is present, how often someone encounters it, and through which route. Skin contact with a painted nail is a very different exposure scenario from inhaling an industrial solvent for eight hours a day.

Regulators establish safe levels of carcinogens precisely because exposure thresholds matter. Below a certain concentration, many substances show no measurable increase in cancer risk in human populations. Regulators then set limits well below those conservative thresholds, with a significant safety margin built in.

That safety margin is larger than most people assume.

Nail Product Carcinogens: Which Ingredients Cause Concern?

A few specific ingredients have attracted attention over the years. Formaldehyde is probably the most discussed. It appears in some nail hardeners and forms as a byproduct in certain polish formulations. At high, sustained inhalation levels, formaldehyde is a genuine carcinogen. That is why professional nail salons with poor ventilation have faced legitimate scrutiny. At the concentrations found in consumer nail hardeners used occasionally at home, the risk profile looks very different.

Toluene, once a common solvent in nail polish, appears regularly in safety discussions too. The EU restricts toluene in cosmetics, and many brands have voluntarily removed it. Manufacturers also phased out dibutyl phthalate (DBP), a plasticiser, following regulatory pressure. The trend across the industry has moved firmly towards cleaner formulations, with “3-free”, “5-free”, and even “10-free” labels now common on polish bottles.

These voluntary reformulations reflect both genuine safety improvements and consumer demand. The nail industry has not stood still.

Everyday Foods Contain Carcinogens Too

This is where the conversation gets genuinely interesting. Grilled meat contains heterocyclic amines, compounds that form when muscle protein cooks at high temperatures. The IARC places alcohol in Group 1, the same carcinogen category as tobacco. Even the char on a piece of toast contains traces of acrylamide.

None of this means you should panic about your barbecue. It means that carcinogen exposure is a normal part of human life. What determines risk is the dose, the duration, and the individual. Scientists study populations over decades to understand where genuine risk accumulates.

Trace exposures from cosmetic use simply do not show up in the data the way heavy, chronic exposures do.

Natural carcinogens in cosmetics follow the same principle. Some plant-derived ingredients, including certain essential oils marketed as “natural” alternatives, contain compounds that are technically carcinogenic at high doses. Scientists assess synthetic and natural ingredients on the same dose-response principles. So the word “natural” does not automatically mean safer.

How to Read Nail Product Safety Claims Sensibly

Understanding carcinogens in nail polish starts with a healthy scepticism of both alarm and reassurance. A brand claiming a product is “completely safe” oversimplifies just as much as a headline screaming about toxic chemicals.

A few practical things are worth knowing. Ventilation matters, especially when you use products with strong solvents. Occasional use at home is a very different exposure profile from working with nail products daily in an enclosed space.

Gel nail removal is another area where understanding the chemistry pays off. If you want to understand what happens chemically during removal, the science behind how acetone breaks down gel during foil removal is genuinely fascinating and puts the process in context.

Choosing products from reputable brands that comply with EU or FDA cosmetic regulations gives you a meaningful safety baseline. Both frameworks restrict or limit substances based on current evidence, so compliance matters.

The Bigger Picture on Nail Safety

Nail product carcinogens are a legitimate area of scientific interest. For most home users working with well-formulated products in ventilated spaces, they are not a cause for significant alarm.

The science of risk assessment exists to separate genuine hazards from theoretical ones. Evidence consistently points to exposure level as the critical variable, not mere presence. Staying curious and informed is the best approach. Read ingredient lists, choose products with transparent formulation practices, and keep your space ventilated.

Remember that the same rigorous thinking that makes you cautious about a chemical in nail polish should also make you sceptical of the breathless headlines that sparked the worry in the first place. Understanding the science behind nail products, including things like how UV lamp compatibility affects gel curing and safety, helps you make better decisions and feel genuinely confident about the products you use.

Getting comfortable with the nuance of ingredient safety is part of becoming a more informed nail enthusiast. The more you understand what the evidence actually says, the less likely you are to be swayed by fear-based marketing on either side of the debate.

While the science of carcinogens and cosmetic safety is fascinating to explore, applying that knowledge to your actual nail routine takes real skill. Knowing how professional nail artists evaluate products and techniques gives you a much richer understanding of what safe, skilled nail care looks like in practice.

On MyNailEra, guided lessons from 12 award-winning nail artists weave product knowledge into every technique, so you build real confidence alongside real skill. Era, your personal nail coach, is there to support your progress every step of the way.

The post Are Nail Product Carcinogens Actually a Risk? appeared first on NailKnowledge.

While supportive shoes often get most of the attention, your socks play an equally important role in all-day comfort. The right pair can help improve the way your shoes fit, reduce friction, manage moisture, and keep your feet feeling more comfortable from your first step in the morning until you're finally ready to relax.

So what should you actually look for in socks if you're standing all day? Let's break it down.

1. A Comfortable, Stay-Put Fit

One of the biggest frustrations with everyday socks is constantly having to adjust them.

Socks that slide down, bunch around your heel, or twist inside your shoes can quickly become uncomfortable.

• Look for socks designed to:
• Stay in place throughout the day
• Fit snugly without feeling restrictive
• Maintain their shape after repeated wear and washing

A secure fit means you can spend less time adjusting your socks and more time focusing on your day.

2. Breathable Materials

Your feet naturally generate heat throughout the day—especially if you're standing or walking for hours.

Breathable fabrics help improve airflow, making your socks feel lighter and more comfortable inside your shoes.

When paired with moisture-managing materials, breathable socks can help create a more comfortable environment for your feet during long shifts or busy days.

3. Moisture Management

Even if your workplace is climate-controlled, your feet still perspire.

That's why moisture-wicking performance fabrics have become an important feature in modern everyday socks.

They help move moisture away from the skin, helping your feet stay drier and more comfortable from morning until evening.

4. Soft Cushioning in the Right Places

More cushioning isn't always better.

The best socks for standing all day provide cushioning where it's needed most while remaining lightweight enough to fit comfortably inside your shoes.

This balanced approach helps reduce pressure without adding unnecessary bulk.

5. Stretch That Moves With You

When you're constantly bending, walking, climbing stairs, or changing positions, your socks need to move with you.

Quality stretch fibers help socks adapt to your movements while maintaining their shape throughout the day.

The result is a comfortable fit that doesn't sag, bunch, or lose its elasticity after a few hours.

6. Durable Construction

If you're wearing the same socks five or six days a week, durability matters.

High-quality materials and reinforced construction help socks maintain their comfort and appearance through repeated washing and regular wear.

Investing in durable socks often means replacing them less frequently and enjoying more consistent comfort over time.

7. Choosing the Right Level of Support

Not every day looks the same.

Some days involve walking several miles at work, while others may include standing in one place for long periods.

Depending on your routine, you may prefer:

• Everyday comfort socks for casual wear and lighter activities
• Mild compression socks for certain workdays, travel, or extended periods of standing
• Lightweight ankle styles for warmer weather or athletic shoes
• Choosing the right style for your activity helps maximize comfort throughout the day.

If you'd like help deciding which sock is best for your lifestyle, read The Best Socks for Busy Days: From Morning Walks to Evening Plans.

Comfort for Every Member of the Family

Long days on your feet aren't limited to one profession—or one person.

Whether you're heading to work, planning a weekend trip, or simply looking for dependable everyday comfort, finding the right socks can make each day a little easier.

If you're shopping for both yourself and someone else, explore Couple Comfort: His & Hers Sock Picks for Travel, Work, and Weekends for ideas that fit different lifestyles and daily routines.

Small Details Add Up

When it comes to all-day comfort, there's rarely one feature that makes all the difference.

Instead, it's the combination of:

• A secure fit
• Breathable fabrics
• Moisture management
• Comfortable stretch
• Quality cushioning
• Durable construction

Working together to support your feet throughout the day.

That's why choosing well-made socks can have such a noticeable impact on how you feel after hours of standing or walking.

Conclusion - Viasox Has Options For When You’re Standing All Day

If you're on your feet all day, don't underestimate the difference a quality pair of socks can make. While shoes provide the foundation, your socks are the layer that stays in direct contact with your feet from morning until night.

By choosing socks designed with comfort, fit, breathability, and durability in mind, you can help your feet feel better throughout even your busiest days.

Sometimes, the smallest upgrade to your daily routine can have one of the biggest impacts on your overall comfort. Start shopping better quality socks today!

Snapshot

• Sunshine guilt is the pressure to be productive or outdoors whenever the weather turns nice.
• Reframe the inner monologue by swapping "I'm wasting this day" for "I'm choosing to restore my energy."
• Practice niksen, the Dutch art of doing nothing, to lower stress and give the mind room to recover.
• Build an indoor sanctuary with open windows, a candle, a good book or calm music.
• Step away from social feeds for a few hours to stop the comparison that fuels the guilt.
• Check in with your body first, since it often knows whether it wants rest or activity.

Some people chase the sun all summer. Others would rather stay in with a book and the blinds half-drawn. If this is you, you’re not alone. That nagging feeling that you should be outside making the most of every minute has a name. Sunshine guilt. And it doesn’t have to ruin your summer.

Don’t get me wrong, being outside can be great for your well-being, but so can choosing to be indoors. When sunshine guilt has you caught between doing and resting, a few simple shifts can help you enjoy the season without second-guessing every sunny day.

Why You Feel Guilty for Staying Inside

Maybe you’ve looked outside on a bright day and felt like you’re wasting it. Happens to the best of us. Sunshine guilt is the guilt you feel on a beautiful day when you’re not out soaking it up. Over time, that expectation might make choosing to stay indoors and rest feel like you’re losing out rather than taking care of yourself.

Much of that pressure comes from what you’re exposed to. A clinical psychologist explains that powerful social messaging may create a sense of obligation that turns a fun activity into “just another to-do list item.”

That mentality can make it hard to see that resting is constructive, too, especially when your brain tells you every sunny minute should be spent doing something.

Social media can make these sentiments worse. Watching friends hike, go on vacation or spend the day outside can induce FOMO, making it feel like everyone else is making greater use of the weather than you are.

The truth is, you’re simply witnessing the highlight reel. You are not missing summer just because you are allowing yourself a quiet afternoon in. Rather, you are honoring what your body and mind need that day. 

Your Well-Being Comes First, Rain or Shine

Sunshine guilt is about more than just the weather. It speaks to the pressure many feel always to be doing more, even when their brains and bodies are calling for rest. Put off rest for too long and stress creeps in, making it harder to recharge.

Each year, about one in five adults develop mental health disorders, so you should be taking care of your emotional health as routinely as you would take care of your physical health.

The next time you feel bad about spending a bright afternoon indoors, remember that rest is not something you have to earn. By listening to what you need in the moment, you can walk away feeling more refreshed, present and ready to enjoy the events that matter most. 

The Surprising Power of Doing Nothing

It’s tempting to think rest only counts if you deserve it, yet slowing down can be one of the most beneficial things you can do for your well-being. Think of an afternoon inside as an opportunity for your mind and body to heal.

Your brain is hardly resting even when you’re relaxing. Researchers have identified a system called the Default Mode Network (DMN), which becomes active during periods of wakeful rest and plays an important role in memory, self-reflection and processing experiences.

When sunlight guilt hits next time, remember quiet periods have worth. A good book or an afternoon nap counts. Slowing down helps you return to the world feeling restored and present.

Five Ways to Beat Sunshine Guilt

These five tactics can help you enjoy sunny days in ways that support your well-being.

1. Reframe Your Inner Monologue

The narrative you tell yourself matters. The next time you find yourself thinking, “What a beautiful day I’m wasting,” stop and question that thought. Change it to something more loving, such as “Today I’m choosing to restore my energy.” A slight shift in perspective can help you see rest as a thoughtful choice. 

2. Try Niksen, the Dutch Art of Doing Nothing

The Dutch idea of niksen supports being without the pressure to accomplish anything. Rather than constantly working or having plans for every spare moment, take a little time to sit on the porch and watch the clouds, or relax with a cup of coffee and be silent. Permitting yourself to do nothing can lower stress and give your mind space to rejuvenate. 

3. Create an Indoor Sanctuary

Your house should be a place you desire to be, not just something you go through. Open the windows, light a candle, read a book or play soothing music. A welcoming interior atmosphere makes being inside a happy choice rather than a compromise. 

4. Unplug and Disconnect

Social media makes everyone else’s weekend seem so much more thrilling than yours. Feeling like you’re falling behind as you scroll? Take a break from your feeds for a few hours. Avoiding comparison can help you focus on what genuinely feels restorative for you. 

5. Listen to What Your Body Needs

You don’t have to make plans just because the weather is lovely. Take a moment to check in with yourself first. Usually, your body knows what it wants before your head does. When you choose to relax when you’re running on empty, you are taking care of yourself so you can enjoy tomorrow. 

Give Yourself Permission to Rest

Sunshine guilt doesn’t have to dictate how you spend your summer. So next time you’re feeling the pressure to get the most out of every bright day, remember that the greatest choice is the one that supports your well-being. Head outside or stay in for a peaceful afternoon. Both can help you refuel and appreciate the season on your own terms.

About the author:

Mia Barnes is a freelance writer and researcher with a passion for healthy travel and wellness. Mia is the founder and editor-in-chief of Body+Mind magazine. Follow Mia and Body+Mind on X and Instagram @bodymindmag! 

About Vacayou

At Vacayou [pronounced VACAY – YOU], we believe that travel has the power to change lives. The power to revive, rejuvenate and redirect your inner wellness warrior. And that’s why we’re here. Vacayou brings the world of wellness travel to you!

No matter how far or how adventurous, our team scours the globe to curate the best in wellness travel. However, the booking process can often be time-consuming and complicated. We’ve simplified your search for wellness and active vacations with Vacayou’s Instant Book, so your dream wellness getaway is now just one click away.

Start the trip of your lifetime today with Vacayou. We are here to help create a healthier global community through wellness and active travel.

To keep up with the latest wellness trends and experiences, be sure to subscribe to our newsletter.

The post 5 Ways to Beat Sunshine Guilt This Summer appeared first on Vacayou Travel.

There are many different ways to stay healthy, and it’s important to set goals each month in order to make sure you’re on track. This blog post will discuss 10 remarkable health tips for August 2023!

10 Health Tips For August 2026

1. Drink plenty of fluids to stay hydrated

We all know that it’s important to stay hydrated, but sometimes we forget just how crucial it is. Drinking plenty of fluids helps our bodies function properly and can also help prevent several health problems.

Make sure you’re drinking at least eight glasses of water a day, and if you can, try to up that number to ten. You can also get fluids from other drinks like juice and milk, but water is always the best choice. There are many other ways to stay more hydrated and improve your health.

2. Eat lots of fruits and vegetables daily

Fruits and vegetables are an important part of a healthy diet. They provide essential vitamins and minerals that our bodies need to function properly.

Vitamins and minerals play a role in many different body processes, including immunity, metabolism, and cell growth and repair.

While getting all the nutrients we need from supplements is possible, it’s best to get them from food sources.

Fruits and vegetables are not only rich in vitamins and minerals, but they also contain fiber, water, and other important nutrients that help our bodies function properly. Plus, they’re low in calories and fat, making them a great choice for those watching their weight. You can check out some of the healthiest vegetables you can eat daily.

3. Get plenty of rest to recharge your batteries

We all know how important it is to get enough sleep. Our bodies can’t function properly when we don’t get enough rest.

We may feel tired, irritable, and run down. Our immune systems may also weaken, making us more susceptible to infections and illness.

Getting plenty of rest is vital for our physical and mental health. It’s also important for our overall well-being.

When we’re well-rested, we have more energy to do the things we enjoy. We may also be better able to handle stress and manage our emotions.

If you’re not getting enough rest, you can do a few things to ensure you get the sleep you need.

Make sure your bedroom is dark, quiet, and cool. Establish a regular bedtime routine, and avoid caffeine and alcohol before bedtime. If you have trouble sleeping, talk to your doctor about possible solutions. There are also some healthy ways to help you fall asleep.