How our body looks on the outside has a lot to do with how we treat it on the inside. It’s essential to maintain a balanced diet, exercise, and drink plenty of water. But we don’t always get everything we need from our food. Nutritional supplements are a great way to boost our nutrient intake, and, as a bonus, they can also help our skin. Choosing the best supplements for your health can be overwhelming, but here are a few suggestions to get started. Multivitamin This may seem like a no-brainer, but multivitamins are a simple and quick way to get a vitamin and mineral boost. They are rich in vitamins A, B complex, C, D, and E, as well as biotin, and the minerals chromium, iron, selenium, and zinc, all of which contribute to healthy skin. Start your day with a tall glass of water and a multivitamin; your skin will thank you later. By Wix Collagen Collagen is having a moment in the health and beauty world, and for good reason. It’s an essential building block for skin, bones, muscle, and connective tissue. A collagen boost can come in a capsule or powder form. According to the Cleveland Clinic , collagen peptides can help our skin. But it’s important to remember we can’t control how our bodies use them. “Keep in mind that ingesting collagen peptides — from foods or supplements — can’t be directed to where you want them to be used. Your body uses these peptides for whatever it needs, be it collagen or protein,” the Cleveland Clinic notes. Flavonoids Flavonoids may sound fancy and complicated, but you may already have some in your home. Many berries, grapes, plums, apples, and citrus fruits are rich in flavonoids . Green tea is also an excellent source and can be consumed in liquid or supplemental form. It can help improve the skin’s appearance and texture. Fish Oil Fish Oil, also known as Omega-3s, comes from fish like salmon, sardines, and mackerel. But what if you don’t like the taste of fish? No problem. Fish oil supplements offer the same benefits, often at higher concentrations. Healthline  explains that Omega-3s are effective for skin conditions such as atopic dermatitis, psoriasis, acne, and skin ulcers. They may not improve skin appearance, but they can help clear acne. Photo By Leohoho Probiotics So much of our overall well-being is linked to gut health, and taking probiotics  helps keep our gut microbiome functioning well. Additionally, some probiotic strains can help treat skin conditions such as acne, rosacea, and dermatitis. Other strains can help limit ultraviolet damage and decrease skin sensitivity. It's crucial to discuss any diet changes or supplement use with your doctor. They can help create a perfect plan to help you.

The goal for most people is to live a long and healthy life. The choices we make in our youth can contribute to longevity. Eating healthy, exercising, and staying away from drugs and alcohol will benefit us tremendously. When it comes to food specifically, recent research shows that what we eat in our 40s has a direct correlation with how we’ll feel in our 70s. According to NBC News , Harvard researchers analyzed data from a 30-year study from the Nurses’ Health Study  and the Health Professionals Follow-Up Study  dating back to 1986. At the time, all 106,000 were at least 39 years old and had no chronic disease. The study followed 70,467 women and 36,464 men. Every four years from 1986 to 2010, participants filled out a comprehensive food questionnaire. By Wix Eating Fruits and Vegetables in Your 40s Is More Important Than You Know Registered dietician Anne-Julie Tessier, lead author and research associate at Harvard School of Public Health, told NBC News that researchers took that data and compared it against the DASH diet, the alternative healthy eating index (AHEI) , and the planetary health diet. They made fascinating findings. People with a diet rich in healthy foods like fruit, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy showed greater odds of aging well. Those who ate more trans fats, sodium, red and processed meats had lower odds of healthy aging. Researchers consider healthy aging as surviving to age 70 with good mental health, cognitive function, and physical function. That almost meant remaining free of most cancers and chronic diseases like diabetes, heart disease, stroke, and kidney failure. Thomas Le “We were surprised by the strength of the association between healthy eating patterns in midlife and a healthy later life, even after considering several other factors, like physical activity, that are also known to impact health,” Tessier shared If you want to live a healthier lifestyle, it’s never too late to start. Moderate exercise, a balanced diet, and staying hydrated can help get your body's processes moving.

Proper skincare from an early age can help to keep us looking younger. However, if we’re lucky enough to grow older, we’ll likely develop wrinkles, age spots, and fine lines. It’s all a part of life, albeit one that not everyone is comfortable with. Women in particular spend lots of time and money on skincare, and many are quick to try the latest trends. Sometimes these products actually seem to reverse aging. But with others, it can feel like being suckered into a gimmick. There’s talk of a new topical skincare ingredient that may be the next big thing to try. According to Women’s Health , scientists have studied pterostilbene and like what they see. A study published in the Journal of Dermatologic Science and Cosmetic Technology  explains that researchers worked with 31 people between the ages of 32 and 53, who were concerned about aging skin and decreased elasticity. Participants used an emulsion with 0.1 percent pterostilbene along with water and glycerin. By Wix Participants Saw Major Reverse Aging in Just 28 Days For 28 days, participants used the products in the morning and evening on just half of their face. On the other side, they slathered their skin with a placebo emulsion. In less than a month, they saw results visible to the naked eye, including fewer visible wrinkles and more firmness and elasticity. Researchers found that the participants’ top layer of skin treated with pterostilbene thickened, with increased collagen and elastic fibers. "Early studies have shown that topical application helps improve collagen production and minimize the appearance of the pores," Joshua Zeichner, MD, director of cosmetic and clinical research at Mount Sinai Hospital, told Women’s Health . "Think of collagen like the frame of your mattress—it provides structural support that prevents sagging." You can’t just purchase pterostilbene over the counter at your favorite store, but it might be there soon. “It’s still very new, so a lot of research needs to be done,” Ife J. Rodney, MD, founding director of Eternal Dermatology + Aesthetics, told Women’s Health . “But I think we’re going to see it popping up more in a lot of great skincare products over time.”

Getting in a great workout doesn’t have to involve a lot of money or a lot of time. It might feel like to get the best workout we can, we have to join a gym, which can be costly. It also takes effort and planning to get there, work out, and get back home. If you’re a busy mom, it often feels like there aren’t enough hours in the day just to exist, let alone set aside time for us. What if we told you the only tool you need for an effective at-home workout is just your body? It’s true, and the benefits are fantastic. You can absolutely get an effective workout in the comfort of your own home without purchasing a piece of equipment. Personal trainer Felicia Hernandez told Fit & Well  that building a healthy body isn’t always about bulking up at a gym. Instead, it’s important to exercise in a way that will promote long-term health. Sandra Seitamaa “Strength and muscle are the foundation of healthy aging because they protect our joints, support bone density, and make everyday movements like standing up, carrying groceries, or climbing stairs easier as we get older,” she explained. Here Are 10 Great Bodyweight Exercises To Try At Home Squats Glute Bridge Push Ups Planks Superman Mountain Climber Curtsy Lunge Burpee Tricep Dip Arm Circles Rondel King, a personal trainer in New York City, told Everyday Health  that body weight exercises like those mentioned above are great for overall fitness. “If you do body-weight exercises, you won’t necessarily develop large amounts of muscle tissue,” King said. “Our body weight alone likely isn’t going to place enough stress on the body to fuel substantial muscle growth if you’re a regular exerciser already, he explains — but these exercises can go a long way toward building up strength for athletic activity, preventing injury, getting toned-looking muscles, and promoting healthy functioning for daily living.”

We’ve probably all heard of astrology and read our horoscopes a time or two. It can be fun to see if any of the predictions ring true in our day-to-day lives. For those seeking more than what the stars have to offer, human design is definitely worth exploring. It’s become quite a trend recently, with some people paying big bucks to learn about their true selves. According to the Good Trade,  a man named Ra Uru Hu had a life-changing experience that revealed to him the human design system. “The Human Design System synthesizes aspects of two types of science: The ancient observational systems of Astrology, the Chinese I’Ching, the Hindu-Brhmin Chakras, and The Tree of Life from the Zhar/Kabbalist tradition; and the contemporary disciplines of Quantum Mechanics, Astronomy, Genetics, and Biochemistry,”  Hu explained. By Wix Human Design Pushes You To Embrace Your Authentic Self Mari Smith, a certified human design analyst and faculty member with the International Human Design School, told Self   that many of us live inauthentically because we feel compelled to conform to societal expectations. “We end up deviating away from that inner knowing, that genetic imprint, that we basically got at birth,” Smith said. Living this way, and not being our true selves, can be a very uncomfortable existence for many people. Smith claims that when you find your true self, you can live a happier life. According to the Jovian Archive , in human design, there are four types of people:  manifesters, generators, manifesting-generators, projectors, and reflections. The type of person you are dictates how you move through life. There is also your inner authority , nine centers,  and several gates and channels . Aleksandar Andreev The Jovian Archive believes human design matters for all of us. “Human Design is not a belief system—it’s a practical tool for experimentation. It invites you to test its principles in your own life and see what works for you. By following your Strategy  and Authority , you can make decisions that align with your true nature, reduce resistance, and experience greater ease and flow,” the Jovian Archive explains. If you’re interested in learning about human design, you can create your free human design chart here.

Proper skincare can make or break the way we age. Things like spending lots of time in the sun, smoking, and not drinking enough water can have a big impact on how we look as we get older. Health and beauty are a multi-billion-dollar industry. Women, in particular, will spend a significant amount of money if they believe in a product or service. Of course, the industry is also flooded with fads, so it can be hard to decide what’s real and what might not actually work. Red light therapy has been gaining popularity recently, and some people swear by the treatment. Whether it’s an at-home mask or a full-on spa treatment, consistent photobiomodulation, the fancy name for red light therapy, is here to stay. By Wix According to UCLA Health, several FDA-approved red light therapy devices effectively treat aging skin. It can potentially help treat dark spots and discoloration, as well as fine lines, wrinkles, and loose skin. Red light therapy has also been used successfully in acne treatment and to promote hair growth. Zakia Rahman , MD, clinical professor of dermatology at  Harvard,  shared her thoughts on red light therapy and its increased popularity. "In 2015, the National Library of Medicine made photobiomodulation a Medical Subject Heading term," Rahman explained. "Since then, we've seen a major increase of published studies validating the science of photobiomodulation." You Need to Keep Up With Red Light Therapy to Maintain Results Beyond skin care, Dr. Rahman has seen positive results from red light therapy for hair growth. “The dilation of blood vessels enables more blood and nutrients to reach the hair follicles. Used over multiple months consistently, red light has been shown to regrow thinning hair,” she said. “But it should also be noted, when the person stops applying red light, the effects stop." Roman Denisenko Universal Neurological Care  has also found red light therapy to be a beneficial treatment for peripheral neuropathy, reducing inflammation after brain injuries, and improving memory, focus, and overall brain performance. “By directing the red light at specific areas of the body, your practitioner can target precise treatment areas,” Universal Neurological Care explains. “This makes it an extremely versatile treatment that can be adjusted based on your health condition and the area of injury or pain.” Per UCLA Health, “No research has suggested that red light can cause cancer, unlike ultraviolet (UV) light. Devices labeled ‘FDA cleared’ pose a low risk to the public. But more research is needed to understand the long-term effects of photobiomodulation.” The American Academy of Dermatology Association recommends talking to a doctor before starting any at-home red light therapy.

You’ve probably heard of people running into a frigid body of water in the winter to become a member of a “polar bear club.” These brave souls fling their bodies into the bone-chilling water for bragging rights, but there are also some great health benefits. With the rise of social media and influencers teaching us things about life we may have never known otherwise, we’re able to learn quite a bit. For years, athletes have used cold plunging as a way to help reduce muscle soreness and to keep their blood moving. Some use their time in the icy bath to meditate and clear their minds. So, it serves as an activity that improves both physical and mental health. No matter how you look at it, cold plunging is pretty extreme. Even if you’re only submerging your body for a few minutes, that icy cold water will be uncomfortable. The practice also raises questions about whether men and women will have the same outcome. Exercise physiologist Stacy Sims, PhD, visited Mel Robbins  for a podcast interview and dropped some interesting knowledge. When it comes to cold plunging, “inherently, women don’t need as cold,” Sims said. “The thing with cold water exposure,” Sims said, “is it’s too cold for women. When we’re looking at the severe immediate jump in that icy cold, it causes such severe constriction and shutdown.” She doesn’t think that cold plunging is inherently bad, but it doesn’t need to be as cold as it does for a man. Sims is well known for saying, “Women are not small men.” In the case of cold plunging, it’s very true. Cold plunging, if done at an appropriate temperature, does have benefits. It will help repair muscles after a workout. The release of epinephrine, norepinephrine, and dopamine will help boost mood. And with a boost of energy, we can burn calories at a higher metabolic rate. A good cold plunge may also lead to better sleep. But there are also drawbacks. According to the Cleveland Clinic , when we cold plunge, we’re putting our bodies at risk of hypothermia, skin and nerve damage, trouble breathing, and even stress on our hearts. Dr. Sims put it very simply. “I prefer heat for women,” she said. “Everyone is a responder to heat. You get better adaptations.” If you want to cold plunge, start slowly and in small increments to see how your body adapts. This is definitely one of those situations where less is more, and if something feels off, stop.

We live in a time where it seems unfathomable that we could be using skin care and cosmetic products that could harm our bodies. With scientific advances and government agencies like the U.S. Food & Drug Administration , we expect protection. But that is not necessarily the case. “FDA's legal authority over cosmetics is different from our authority over other products we regulate, such as drugs, biologics, and medical devices. Under the law, cosmetic products and ingredients do not need FDA premarket approval, with the exception of color additives. However, the FDA can pursue enforcement action against products on the market that are not in compliance with the law, or against firms or individuals who violate the law,” the FDA explains. Many people consider a group of chemicals, collectively known as the “Toxic 12,” to be most dangerous. Attn: Grace  Medicine recommends consumers avoid products containing these twelve ingredients. by Wix Synthetic Fragrances Synthetic and artificial fragrances pose a risk because consumers may not know what is actually in the product. It’s best to avoid these altogether. Aluminum Aluminum is a toxic metal used in many antiperspirants that can disrupt the endocrine system. Mineral oil Mineral oil clogs pores and hinders our skin's ability to remove toxins properly. DMDM Hydantoin & Urea DMDM Hydantoin & Urea preservatives can release formaldehyde that can irritate skin, cause headaches, and joint issues. Parabens Parabens in deodorants and moisturizers can affect our hormones and lead to hormonal imbalances. by Wix DEA (diethanolamine), MEA (Monoethanolamine), and TEA (triethanolamine) These make products like shampoo and facial washes foam, but they are not intended for long-term use and can cause serious issues, including cancer. Triclosan Triclosan is typically found in soaps, mouthwash, shaving cream, deodorants, and toothpaste, and can cause thyroid issues and potentially cancer. PEG (Polyethylene glycol) PEG negatively affects our skin's moisture. Siloxanes Siloxanes are used in cosmetics and skincare to soften the skin, but are known to cause endocrine issues. SLS (Sodium Lauryl Sulfate) and SLES (Sodium Laureth Sulfate) These sodium compounds are often found in foaming cleansers and shampoos, which can cause skin irritation. They can also cause hair color to fade faster. Carlos Martinez Phthalates Phthalates increase the flexibility of plastic and release toxins into human skin that have no place there. They can disrupt thyroid function and lead to hormonal imbalances.   Propylene glycol & Butylene glycol (BG) Propylene glycol (PG) & Butylene glycol (BG) work to moisturize the skin, but in large doses or over the long term, they can be irritating. Attn: Grace recommends reading labels carefully and learning what’s in your beauty products. “Often the effects of a single cream or shampoo aren’t enough to cause serious harm, but the repeat use of multiple products that are chock-full of these kinds of chemicals can really start adding up,” Attn: Grace says. “Know that even just by reading this article, you’re one step closer to shopping smarter!”

When our children are young, we always hear that the days are long, but the years are short. It’s a true and often heartbreaking reality as we watch them grow. As our children grow up, we are also aging, whether we like it or not. As women enter middle age, their days grow longer, and their nights can feel even longer. Whether it’s night sweats, itchy skin, racing thoughts, or countless other things, many of us suffer from insomnia. Studies show that as many as 1/3 of the world’s population has some sleep trouble . Kinga Howard So how do we fight insomnia? One of our favorite remedies is yoga. Not only does yoga help us stretch, strengthen, and relax our bodies, but it also promotes better sleep. According to the Yoga Journal , there are at least five science-backed yoga poses that will naturally help us to fall asleep soundly. The best part is, you don’t have to be a yogi master to do them. Yoga Poses for Better Sleep Padangusthasana (Big Toe Pose) In this pose, you simply lift one leg and hold your big toe with the ipsilateral arm, which is fancy for the same side. This pose will help increase balance, flexibility, and strength, and can improve focus. This stretch stimulates nerves along the spinal cord, which can help your body to calm down. That’s definitely what we need at bedtime. Baddha Konasana (Bound Angle Pose) You’ve probably done this pose before, even if you didn’t realize it was yoga. The bound angle pose is a seated position where the soles of the feet come together and the knees drop. This position allows for deep breaths and big stretches. It helps to open the hips, shoulders, and knees to relieve muscle tension. Relaxed muscles will fall asleep more easily than those that are tense. Uttana Shishosana (Extended Puppy Pose) If your back is one of your trouble areas, the extended puppy pose is similar to a child’s pose or downward-facing dog. Grab a mat and take a seat. Then, from that position, move to your hands and knees with elbows lifted. Move your forehead to the ground or pillow and rest your chest. The goal here is to stretch your shoulders, arms, and neck. This pose can help relieve tension from prolonged computer use or screen time. Let your worries go and calm your mind. kike vega Supine Twist This is another yoga pose you may have tried without even realizing it. The supine twist is an excellent stretch for your spine, back, and glutes. In this pose, you lie on your back with your knees bent and feet flat on the floor. You’ll then extend your arms and let gravity pull your stacked knees to one side. You can extend this stretch by turning your head and closing your eyes. The supine twist promotes the baroreflex, which helps our bodies maintain constant blood pressure, thereby enabling us to rest. Viparita Karani (Legs Up the Wall) Just as it sounds, in this position, you put your legs on the wall with your arms outstretched at the side. This position calms the nervous system and helps rejuvenate tired muscles in the legs. Taking long, deep breaths in this position will also lead to relaxation. With legs up on the wall, you can stay in this position for up to 15 minutes to reap maximum calm and centering. No matter if you’re a beginner or experienced yogi, these five positions as part of your evening routine could be a game-changer in fighting insomnia. Give them a try and see just how much better you sleep and feel.

As we know, gut health plays a crucial role in our overall wellness. But what exactly does that mean? According to the American Medical Association , gut health refers to the “well-being of the digestive system.” Our digestive system helps to break down food, absorb nutrients, and eliminate waste products from our bodies. If we don’t maintain our gut health, it can lead to more significant health issues. It’s important to stay gut healthy by following a healthy diet that promotes a well-functioning “gut microbiome.” Dr. March Seabrook, MD, a gastroenterologist, advises that eating right, drinking water, and exercising can help establish and maintain good gut health. “From a pure nutritional value as opposed to stimulating anything in your colon, eat vitamin and fiber-rich foods, fruits and vegetables, but also make sure it is a well-balanced diet ,” he explains. “Mostly, it’s in the balance of what you eat and limiting a lot of processed foods.” If we’re going to focus on improving or maintaining our gut health, there’s no better place to start than with a good breakfast. Here are three gut-healthy recipes that will start your day with a boost. Quick and Easy Gut-Healthy Recipes for a Delicious Morning Green Smoothie If you’re a fan of a quick breakfast you can take on the go, this green smoothie is for you. It’s packed with spinach, fruit, and chia seeds that offer vital nutrients like folate and vitamin C. Plus, it’s delicious and fast. By Alex Lvrs Mango-Tumeric Smoothie This smoothie blends superfood turmeric along with kefir, a fermented milk drink, and sweet mangos. It’s spicy, sweet, and “so much healthier than it tastes!” Who doesn’t love that? Avocado Toast We don’t know about you, but we love avocado toast, particularly on gut-healthy sourdough bread. The base avocado contains a wealth of nutrients, fiber, and healthy fats. Plus, the variations are endless, so you can top your toast with whatever tickles your fancy that day for a versatile, filling meal. By Saymom Leão Overnight Chocolate Chia Seed Pudding Make this breakfast the night before and wake up to a delicious high-fiber meal. Eating chia seeds can help regulate your digestive health, which promotes overall wellness. Plus, chocolate for breakfast? Yes, please.

Perimenopause is a season of a woman’s life that will come whether she wants it or not. There’s no telling how long it will last or what kind of havoc it might create. Fortunately, we live in a time when women speak up about their bodies and how they’re feeling. We will share our experiences with health professionals and other women who are going through similar challenges. One of the most dreaded issues perimenopausal women face is irritated skin. Suddenly, in our mid-40s, they're dealing with breakouts like when they were teenagers. By Wix Anna Cabeca , DO, OBGYN, FACOG, explained to Today   what perimenopause is all about, “It is a natural process of aging and a decrease in our hormone production. It can be exacerbated or precipitated by stress, birth control pills, [or] hormone disruption.” Aesthetician Amy L. Meier has worked in skincare for decades and told Today she wants women to understand that perimenopausal hormonal fluctuations may change their skin, too. “Many women are unaware this can start in our early to mid-30s,” she said.  “I wish someone would have told me this and talked to me about all the things that can happen!” During this time, we may also notice more wrinkles in our skin, and the texture may start to feel drier. That’s due to less collagen production and hormone changes. Proper Products Can Make All the Difference for Perimenopausal Skin “Perimenopause really starts with the decline in DHEA (dehydroepiandrosterone), which is one of our adrenal hormones associated with longevity, bone strength, breast health, memory/brain health, and integrity of our skin and collagen production,” Dr. Cabeca said. So, we can have dry skin, wrinkles, and pimples simultaneously. Oh, the joys of being a woman. But don’t fret. The experts have some recommendations on how to treat our skin during Perimenopause. Leighann Blackwood Meir suggests looking at labels for products that are vitamin-rich, which can help heal inflamed skin. Of course, sunscreen is a must for daily skin protection, and a combination of serums and moisturizers helps to keep your skin hydrated. “If we think about our pigment skin cells as ‘little squid,’ when they are overstimulated, like an octopus or squid, they ink when they are scared,” she told Today. “ We want to give them sunglasses during the day (antioxidants) and a chill pill at night (pigment regulators). This will protect against further damage and help repair past damage.” Good skincare doesn’t have to cost a fortune. Many trusted skin care lines are available online and in drug stores.

We only have one life to live, and it’s our duty to make the best of it. One of the most important things we can do for ourselves is to exercise and move our bodies. Every person’s fitness goals are different, but the endgame is typically the same. We all want to be healthy. Right now, functional fitness training is on the rise, and people love what the training does for their bodies. By Wix The Mayo Clinic  defines functional fitness as “exercises that train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work, or in sports.” Functional Fitness Prevents Injury When done correctly, functional fitness can transform our bodies and reduce the risk of injury from everyday tasks. Brodie Schroeder explained in an essay for Muscle Armory  that functional fitness has been a part of the human race for centuries before it had a cool name. “If we’re being honest, before the modern era, functional fitness was basically the only kind of fitness there was. Ancient humans hunted stuff and gathered stuff. That’s how they survived. If they couldn’t run fast enough to catch their prey or were not strong enough to wield their weapons, they simply would not live. Ever hear of the phrase ‘survival of the fittest?’ This is how the human race was able to evolve over millennia. Our bodies adapted to our environment and what we needed to do to survive. By training for functional fitness, you are training your body the way it was designed to be used,” he wrote. By Wix Functional fitness exercises like dead lifts, squats, overhead presses, lunges, kettlebell dead lifts, and forearm planks are a great way to start. Those exercises will engage your core and fortify muscles for an overall stronger body. Harvard Health  loves the idea of functional exercise and what it can do to give us longevity. “Functional fitness is a powerful tool for maintaining strength, mobility, and independence as you age. By staying active and following safety guidelines, you can slow down some of these age-related changes and continue to enjoy a healthy, fulfilling lifestyle well into your later years,” Harvard Health explains.