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Freedom to Plan, Power to Choose: The Future of Contraception
World Contraception Day is a worldwide awareness day celebrated on the 26th of September every year. This year, 2024, the theme of World Contraception Day is “A choice for all. Freedom to plan, power to choose.” This theme highlights that every individual must be guaranteed the freedom to protect their reproductive health and to plan their family, access to contraception to bodily autonomy, and achieve one’s full potential; it helps reduce adolescent births, prevent maternal deaths, and further gender equality.
World Contraception Day: Innovations for Effective Contraception
Recent advancements in contraceptive technology are pushing the boundaries of what’s possible, offering more effective, convenient, and personalized options for people across all demographics. From long-lasting, reversible methods to innovations that address male contraception, the future of birth control promises greater autonomy, fewer side effects, and more choices.
1. Long-Acting Reversible Contraceptives (LARCs): A Step Forward in Convenience
Long-acting reversible contraceptives (LARCs), such as intrauterine devices (IUDs) and implants, have already revolutionized the contraceptive landscape by offering highly effective, low-maintenance options for women. These methods provide years of protection and have become increasingly popular due to their convenience and minimal user intervention.
Future innovations in LARCs are focused on improving safety, comfort, and ease of use:
- Hormone-Free IUDs: Current hormonal IUDs are very effective but can cause side effects like mood swings or acne. New hormone-free IUDs are being developed using copper or other non-hormonal materials, providing effective contraception without hormonal interference.
- Smart IUDs: Research is ongoing into “smart” IUDs that could potentially release hormones on demand or be remotely controlled, offering users more flexibility and reducing the risk of side effects.
2. Male Contraceptives: Expanding the Responsibility
One of the most exciting areas of development is male contraception. Currently, men have limited options—condoms, vasectomy, or withdrawal. However, scientific advancements are paving the way for more effective male contraceptive methods that allow men to share more of the reproductive responsibility.
- Male Hormonal Contraceptives: Researchers are working on a male contraceptive pill or gel that reduces sperm production without affecting testosterone levels. Early trials show promising results, with options like dimethandrolone undecanoate (DMAU) and NES/T (a testosterone and progestin gel) showing high effectiveness and few side effects.
- Non-Hormonal Male Contraceptives: In addition to hormonal approaches, non-hormonal male contraceptives are also being explored. For example, a product known as Vasalgel, a polymer gel injected into the vas deferens, blocks sperm without impacting hormones or sexual function. This method is reversible and has shown promise in animal studies.
- Ultrasound and Heat-Based Contraception: Research into non-invasive male contraceptives includes using ultrasound or heat to temporarily stop sperm production. While still in the experimental phase, these methods offer the potential for a reversible and non-hormonal option for men.
3. On-Demand Contraception: Customizing Birth Control
The future of contraception also includes a shift toward on-demand options, allowing users to take birth control only when necessary, rather than adhering to a daily regimen. This could particularly benefit those who don’t need regular contraception or prefer not to deal with the side effects of hormonal methods.
- The “Contraceptive Patch of the Future”: A new patch, currently in development, can be applied to the skin and worn for only a few hours, delivering hormones through dissolvable microneedles. This patch could protect for weeks or even months, offering an alternative to daily pills.
- Instant Contraceptive Spray: Some researchers are working on contraceptive sprays that can be applied directly to the skin, delivering hormones rapidly and effectively. This could provide immediate, short-term contraception without the need for long-term commitments.
- Ovulation-Tracking Wearable Device: While not directly a contraceptive method, wearable devices that track a woman’s cycle using advanced algorithms could help in natural family planning or fertility awareness methods, offering more precise, real-time data to prevent or plan pregnancies.
4. Non-Invasive and Biodegradable Contraceptive Implants
Contraceptive implants are a popular long-term option, but they require a minor surgical procedure to insert and remove. To make implants even more user-friendly, researchers are working on biodegradable implants that dissolve over time, eliminating the need for removal. These implants can deliver a consistent dose of hormones over a predetermined period and then safely degrade, offering a new level of convenience.
5. Contraceptive Vaccines: A Long-Term Vision
Another area of research with significant potential is contraceptive vaccines. The idea behind these vaccines is to induce a long-term immune response that prevents pregnancy, effectively acting like a vaccine against fertility. The most studied approach targets hormones essential for fertility, such as human chorionic gonadotropin (hCG), which plays a key role in sustaining early pregnancy. While this concept remains in the experimental stages, it could provide a revolutionary, long-term, and possibly permanent solution for those seeking contraceptive options.
6. Personalized Contraception: Tailoring Birth Control to Individual Needs
A growing trend in healthcare is personalization, and contraception is no exception. With advancements in genetic research, hormonal testing, and artificial intelligence, we are moving toward an era of personalized contraception, where individuals can choose birth control methods that best align with their unique biology and lifestyle.
- Genetic Screening: Future developments could allow doctors to use genetic screening to determine how an individual’s body will respond to certain contraceptives. This could reduce the risk of side effects and make birth control more effective by aligning hormonal methods with each person’s specific hormone levels and genetic profile.
- Artificial Intelligence (AI) and Contraception Apps: AI-powered apps and wearables are being developed to provide personalized advice on contraceptive use. These platforms can help users track their fertility and ovulation, while also recommending the best contraceptive options based on their health history and preferences.
7. Sustainable Contraception: Eco-Friendly Innovations
Sustainable contraception is becoming a priority in an age of growing environmental consciousness. Innovations aimed at reducing the ecological impact of contraceptives are on the rise. Researchers are exploring biodegradable packaging, hormone-free options, and eco-friendly materials to create greener alternatives. For example, newer designs for condoms are being developed using sustainable materials that degrade faster than traditional latex.
8. Contraception and Digital Health: Integrating Technology
The integration of digital health platforms with contraception is also transforming how people manage their reproductive health. Smartphone apps that track menstrual cycles, fertility windows, and hormone levels have become valuable tools for women looking to either prevent or achieve pregnancy. These apps, paired with wearable technology, offer detailed insights into fertility, making natural contraception methods more accessible and precise.
As we progress, these technologies will likely become more advanced, offering real-time data collection and even syncing with healthcare providers to tailor contraceptive recommendations based on an individual’s unique patterns.
Summary
The future of contraceptive technology holds promise for more accessible, diverse, and personalized options. With advancements in long-acting methods, male contraception, on-demand solutions, and eco-friendly alternatives, we are moving toward an era where birth control is more user-centered and adaptable to individual needs. As technology continues to evolve, so too will our understanding of reproductive health, making contraception a truly empowering tool for everyone. By expanding access and choices, we can ensure that reproductive freedom becomes a reality for all.
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
8.31.24 Voter Empowerment Alert
The 2024 election will be, yet again, the most consequential election of our lives.
Women’s health and voting rights are inextricably linked. Our votes can save lives, restore bodily autonomy, and transform the country into a place where women and people assigned female at birth are full citizens again. As part of our #4Her2024 Get Out the Vote campaign, the NWHN, Sarah Epperson, and NOISE FOR NOW bring you this exclusive T-shirt so that you can proudly identify as a women’s health voter. 90% of the proceeds go right back to the NWHN’s work. Preorder today.
VOTER TIP OF THE WEEK
Why should I pledge to vote?
Making a pledge is a psychological strategy that helps keep you focused and committed to goals you might otherwise be tempted to give up on and, with women’s health on the line, showing up to vote this year is more crucial than ever. Pledge to vote here.
Get more voting tips and resources at our Voting HQ Page.
ELECTION NEWS
– Election 2024 swing state polls: Harris leads or ties Trump in all battleground states, latest survey finds.
– Abortion measures on the ballot in 41 states, voters to have say on other tough questions.
– Missouri will vote on whether to make abortion a state constitutional right in November.
– Trump says he’ll support free IVF treatments in a second term.
– Harris and Trump offer starkly different visions on climate change and energy.
– Trump’s ‘inconsistent’ message on abortion may backfire: analysts.
WOMEN’S HEALTH ISSUE EDUCATION
– Biden-Harris Administration awards $100 million to navigators who will help millions of Americans – especially in underserved communities – sign up for health coverage.
– Biden administration announces expansion of maternal home visit programs.
– As rural hospitals shutter maternity wards, urban ones follow.
– 6 conditions that highlight the women’s health gap.
– Analysis: The huge stakes in the Supreme Court’s new abortion case.
– Opinion: We must fight back against the Supreme Court’s attacks on women’s equality.
NWHN Trusted Resource Highlight
6 Underlying Causes of the Maternal Health Crisis In the U.S. Read it now.
In Solidarity,
The National Women’s Health Network
Make sure to bookmark our GOTV web page so you never miss an update.
Donate Today
The post 8.31.24 Voter Empowerment Alert first appeared on NWHN.
5 Steps to overcome Vaginismus
Estimated reading time: 7 minutes
Vaginismus is a condition in which an involuntary contraction of the pelvic floor muscles makes sexual intercourse difficult or impossible. It is a type of dyspareunia (which is pelvic or vaginal pain associated with intercourse); however, dyspareunia specifically relates to sexual pain, whereas vaginismus can also impede the use of tampons or prevent your gynecologist from performing an internal vaginal examination. The impact on quality of life can be substantial, particularly if you are in active sexual relationships.
The taboo surrounding pelvic floor dysfunction can make it difficult to seek treatment due to embarrassment and lack of knowledge about the legitimacy of your condition. Working up the courage to speak to your GP can take time, and fear around having an examination may also deter you, introducing unnecessary delay in getting treatment. Vaginismus can leave you feeling helpless and isolated.
When you understand that the contraction of pelvic floor muscles is involuntary and know that it is outside your control, you may feel powerless. This site is all about helping you to empower yourself to overcome pelvic floor dysfunctions, including vaginismus, so in this article, we will explore some steps to help you overcome the condition.
The Protective Nervous System
If you have read our recent article asking the question if you should focus on length before strength with pelvic floor dysfunction, you will have learned that the management of both length and strength is governed by your nervous system. The nervous system utilizes both the musculoskeletal system and the connective tissue system to manage the balance of tension throughout your body. It is this balance of tension that dictates if you have hypertonicity (tightness) or hypotonicity (laxity).
The nervous system’s primary function is to protect you to ensure your survival. The protective responses from the nervous system would prove very useful if you were being chased by a saber toothed tiger – your heart rate and blood pressure would be increased to quickly ship nutrients out to major muscle groups so you could run quickly away, you pupils would dilate to ensure you can take in as much light as possible allowing you to see more of the environment around you. Your digestion is slowed so all of your energy can be used to get you out of that dangerous situation.
Indeed the survival of our species was insured by the ability of the human nervous system to elicit protective responses. Those protective responses are not just the “fight or flight” type responses to get you away from that saber toothed tiger. Your nervous system communicates with you continuously sending sensations to guide you towards survival. The feeling of hunger is your nervous system telling you to eat to survive. The feeling of being tired is your nervous system telling you to sleep. Pain is also a message from your nervous system, telling you to be careful. The nervous system really is amazing, but not without its flaws.
Two Way Communication
Unfortunately in it’s drive to protect us, the nervous system can also initiate unnecessary and unwelcome muscle contractions, such as those involved in vaginismus. Thankfully communication is not “one way”. We communicate with our nervous system through movement, actions and thoughts
When you get a hunger signal from your nervous system and you eat – that is your message in response to that signal. When you work hard at the gym to grow your muscles, you are sending a message to your nervous system: you are saying “I need the strength to lift this heavy weight”. There is a constant back and forth of messages between you and the system that ensures your survival.
Step 1 – Combat Negative Thinking
Have you ever noticed a visceral response in your body when remembering a horrible event from your past? You nervous system cannot tell the difference between your thoughts and what is actually happening presently. This is important to know because of its implication – what you think can impact what physically manifests in your body. Changing negative thoughts you may hold towards yourself, your body, or sex and sexuality can send a positive “safety” messages to your nervous system encouraging it to let go.
If you have been to your doctor to discuss vaginismus, they may have suggested Cognitive Behavioral Therapy (CBT) which is a treatment often used to help with vaginismus. I know when CBT was first recommended to me, I was offended as it felt as thought I was being blamed for my pelvic floor dysfunction. By understanding how my thoughts could impact what was happening physically, I was able to make my peace with this type of therapy and it helped me immensely. The most simple form of CBT I have used is Byron Katie’s “the work”, which is a very effective way to address negative thought patterns.
Step 2 – Vaginal Dilation
If you suffer from vaginismus, you may well have heard of vaginal dilation using dilators or “trainers”. So many people get in touch to ask about dilators for “stretching” the vagina. When you use dilators, it’s not so much about “stretching” the tissues. It’s more about communicating safety to your nervous system. I believe that it matters where, when, how and with whom you use dilators as all of these can have an impact on whether or not you feel safe:
- Where – You should be in a place where you feel safe and comfortable.
- When – It should be at a time when you feel you will not be disturbed or under pressure to “hurry up”.
- How – Your body should be comfortable and supported, ensuring that your inner thigh muscles can relax.
- With Whom – Going solo is great, but it can also help to work on dilation with a loving trusted partner.
Dilators can range in size from baby-finger width to the size of a large erection. If you struggle with the smallest dilation, you can begin with a q-tip. You should also use lubrication if you are planning to use dilators. You can watch this YouTube video for more tips on vaginal dilation.
Step 3 – Pelvic Floor Relaxation Exercises
Movement is a method to communicate with your nervous system. Yin Yoga is a form of yoga where you assume a position before allowing yourself to relax into that position allowing your connective tissue and muscles to gently stretch over a few minutes. Many yin positions target relaxation of the muscles of the inner thighs (your adductors) as well as the pelvic floor. Relaxing these muscles can help immensely when dealing with vaginismus and other conditions involving pelvic pain. You can use the exercises from our pelvic floor relaxation playlist on YouTube as another tool to communicate safety to your nervous system.
Step 4 – Finding the “On” Switch for Penetration
On our sexual dysfunction page, we explain the ingredients in the recipe for orgasmic climax: desire, arousal, and stimulation. When penetration has been a problem, it can be difficult to muster up the desire. It can be hard to feel aroused without desire. Desire and arousal both send safety messages to the nervous system so how can we get past the fear of penetration in order to feel the necessary desire and arousal? We have to flick the “on” switch, which is the clitoris!
Clitoral stimulation can help to turn “on” desire and arousal which can create the relaxation, the lubrication, and the opening needed for successful stimulation. In my opinion, sex education in schools should teach us about stimulation and climax, and not just explain penetration. It is important to know your body and to know what excites you. Self-stimulation (masturbation) is a great way to learn what works for you. It can also be really good to focus on clitoral orgasms with your partner without penetration to help build the trust that is inevitably needed to send that big safety message to your nervous system.
Step 5 – Reduce Stress
This may seem obvious, but I will say it regardless. Reducing stress is one of the best ways to communicate safety to your nervous system. You can take up meditation practice such as yoga nidra to help reduce stress and relieve tension in your body. Practice mindfulness, practice yoga, get good sleep, avoid people that trigger anxiety in you. Anything you can do to help eliminate stress from your life will have a positive effect on your vaginismus.
Overcome Vaginismus Course
On March 18th 2022, our Overcoming Vaginismus course will be published and available on our teachable. If you are interested in signing-up for the course, it is currently on pre-sale at a discounted price. You can find out more here.
One last thing
Above all else, believe in your ability to overcome your pelvic floor dysfunction. Know that you are not alone. You are part of a large community of women across the world who are choosing to empower themselves. Together we can and will make a difference.
6 Amazing Infrared Sauna Blanket Benefits + Best 2024 Sauna Blanket Picks
Infrared sauna blankets offer the same health benefits as a sauna – minus the visit to the spa. Read all about them in this blog.
The latest health craze has everyone sweating – but this time, it’s not from exercise. The infrared sauna blanket has taken the wellness world by storm, and for good reason. Not only can using a sauna blanket provide multiple benefits, like aiding in sore joints and muscles, but it also feels incredibly relaxing and luxurious.
Although it’s not going to replace your hot yoga class, using an infrared sauna blanket does offer many wellness benefits that are backed by science. Let’s discuss how it works and which infrared sauna blankets are worth the investment.
What Are Infrared Sauna Blankets?
Infrared sauna blankets are portable devices that provide you with the benefits and experience of an infrared sauna – just in blanket form. You can use them just about anywhere, from your home or while traveling. Infrared sauna blankets work by delivering infrared light, creating a dry heat that makes you sweat.
It’s important to understand the difference between a regular sauna that uses steam for heat and an infrared sauna. A traditional sauna provides extreme heat, with temperatures reaching up to 180 degrees Fahrenheit. Meanwhile, infrared saunas use electromagnetic radiation to provide infrared heat, operating in a temperature range between 120 and 140 degrees Fahrenheit.
Despite the lower temperature, the infrared sauna blanket delivers all the same benefits and a much more enjoyable experience. The blanket itself looks like a sleeping bag. It’s designed specifically to make it easy to wrap around yourself, so you can get cozy no matter where you’re sitting or laying.
You may be wondering – are infrared sauna blankets safe? Yes. All blankets come with controllers that allow you to adjust the temperature and even set timers so that you don’t overdo it.
Exciting Benefits of Using An Infrared Sauna Blanket
Boosts Blood Flow
As the sauna blanket delivers infrared rays to your body, the heat causes your heart rate to increase, which makes your blood vessels widen and boosts blood flow. Ultimately, this practice can improve circulation, lower blood pressure, and improve heart health, just like sauna bathing [*]
Releases Toxins
Infrared sauna blankets use dry heat to simulate a sweat session as you’d get through exercise. When you have such a deep sweat, you push toxins out from under the skin. You also get rid of other nasty stuff, like heavy metals. [*]
Improves Skin
Sweating via an infrared sauna blanket also helps you get rid of all the nasty stuff that’s been deposited onto your skin, like oil, dirt, and particulate matter. Of course, it also helps you shed dead skin cells which can improve the appearance of fine lines and wrinkles.
There’s also some evidence that infrared sauna blankets can help treat aging skin. In one study, participants reported good improvements in their skin’s roughness and texture, as well as a fair improvement in skin tone. These results, as well as measurements taken as part of the study, show improvements in collagen and elastin production. [*]
Improves Sore Muscles Quickly
The heat of a sauna blanket can help relieve sore muscles due to exercise. In one small study, men reported faster recovery after endurance workouts. [*] And, in another study, results showed that heat after exercise reduced muscle soreness more than if the participants used nothing at all. [*]
So if you want to enhance your post-workout recovery, the proven benefits of using a sauna blanket regularly will certainly serve you well.
Aids in Weight Loss
An infrared sauna blanket can help you with weight loss, though in truth, it’s only water weight. Once you rehydrate, you’ll gain that weight back. However, this water weight loss could still be useful if you want to appear a bit slimmer for a special event.
It’s worth noting that there is technology that does actually cause you to burn fat. These options typically involve lasers. So, the infrared sauna blanket doesn’t burn calories like other technology, but it does provide some slimming effects.
Stress Relief
You may have heard that infrared saunas can help you relax in several ways, providing a nice mood boost. A sauna blanket can provide the same results. First, it can loosen stiff or tight muscles and improve joint pain. As we discussed above, it also increases blood circulation which lowers blood pressure and thus promotes relaxation which can lead to better sleep at night.
Supports a Healthy Immune System
Like traditional saunas, the warm temperatures of sauna blankets raise your body temperature. With each treatment, you put yourself into a state of an artificial fever, which essentially exercises your immune system. [*]
Does Sauna Detoxification Really Work?
As we touched on above, it is possible to experience a sauna detox. It’s important to note that the body has a natural detox system it uses to eliminate toxins – your liver and kidneys. However, your lymphatic system also plays a role. Lymph fluid carries protein and excess fat, as well as cellular debris, waste, viruses, and bacteria. [*] It can then remove toxins via sweat. And, as you know, a good sauna detox session forces you to sweat.
Best Infrared Sauna Blankets
Infrared sauna blankets bring all the benefits of the sauna at your local spa right to the comfort of your own home. Here are the best options on the market right now.
The Sun Home Sauna Blanket is one of the best on the market and my top choice for an at-home sauna detox. It delivers all the benefits of a hot sauna from the comfort of your home. It includes an attached remote with a long cord for easy climate and timer controls. You can set the timer for up to 60 minutes and enjoy temperatures of 35 to 75 degrees Celsius.
What really sets this blanket apart from the rest is its materials. It’s made with premium non-toxic fabrics and industrial-grade velcro to lock in the heat, ensuring that you don’t come into any toxic substances while you sweat out toxic elements, yourself. I personally own this sauna blanket and use it for my own at-home sauna therapy sessions.
The HigherDose Infrared Sauna Blanket is one of the most popular blankets – and for good reason. You can customize your experience by choosing from eight different adjustable temperature settings. Plus, the blanket includes an automatic timer, so you can zip yourself in and relax. No need to worry about accidentally pushing yourself – you’ll get an optimal session every time.
The Higher Dose sauna blanket also heats in just 10 minutes, so you won’t wait around too long to get in. It includes a remote control so you can adjust settings while inside if necessary. It also folds up into a compact size, so you can easily store it or even travel with it.
The MiHIGH blanket is best known for its construction – it folds down into a convenient shape that you can then stow in the included box or carrying bag. The MiHIGH Infrared Sauna Blanket is also trusted by athletes around the world, who use it to improve recovery after intense training sessions.
Like the HigherDose, the MiHIGH blanket includes an automatic timer so you can set it and forget it. It’s generally best for people who are 6 feet tall or shorter, as you’ll need to bend your knees to fit if you’re any taller.
You might be wondering what you’re supposed to do while under your infrared sauna blanket. With most sauna blankets, you’re expected to simply lie there – perhaps put on some music or a TV show for entertainment. However, with the SurmountWay infrared blanket, you can actually use your hands since it’s designed with two slots where your hands can come out of the blanket. So, if you want to change the channel or work from your phone while getting the health benefits of a sauna, this is the best option.
If you want all the heat and health benefits of a traditional sauna and you want to invest in infrared saunas but without the high price tag, the VANELL is your best option. Coming in at $159, this sauna blanket includes 2-zone temperature control and provides body heats of up to 176 degrees. Plus, it has time settings ranging from 15 to 60 minutes. It even comes in several fun colors, so you can show a bit more personality with this infrared sauna blanket than with the others.
The REVIIV sauna blankets include five different layers to create the ultimate sauna experience, providing you with far infrared rays. It includes the option for a 30-minute timer, though you can control all the settings from a handheld controller. Though this is a corded controller, it includes an extra long cable so you can reach it from afar – plus you’ll never lose it.
People who have used the REVIIV note how roomy it is. Plus, it has velcro straps so you can customize the fit of the blanket to your preference.
How to Use Infrared Sauna Blankets
Like infrared saunas, a sauna blanket is fairly easy to use. Just remove the sauna blanket from its bag and unfold it and place it on your bed, couch, or floor. If you’re laying on the floor, you can put a yoga mat underneath you to add some cushion. Then, you’ll attach the controller and plug it into a power source.
The biggest difference between using infrared blankets and infrared saunas, though, is that you need to wear clothes. You can either opt for cotton or moisture-wicking clothing, but be sure to wear a long-sleeved shirt, long pants, and socks. This ensures you protect your skin from direct infrared rays and makes it easy to clean up the sauna blanket afterward.
So – are infrared sauna blankets worth the investment? Absolutely! A sauna treatment via an at-home blanket can help you enjoy a wide range of benefits, from stress relief to improvements in skin appearance. If you’re using a sauna blanket as part of your fitness journey, be sure to track your progress in a fitness journal.
Have you ever had an infrared sauna blanket session? Let us know in the comments below!
Medical Disclaimer: The information on this site, including text, graphics, images, and other material, is provided solely for informational purposes and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your specific condition.
The Mystery of Fat Loss Revealed!
If you have ever tried to lose weight, you were probably more interested in losing fat than lean tissue or water weight. You’ve heard all kinds of promises from people pitching the latest fad diet or the trendiest new workout program, guaranteeing it will burn more fat than the last diet or workout program you tried.
But if you understand the fundamentals of fat loss, you’re more likely to know what to believe and what not to fall for. So let’s start with basics, shall we?
How many calories are in a pound of fat?
You’ve probably heard it’s 3,500 calories.
That’s pretty accurate. A pound of body fat may contain anywhere from 3,436 to 3,752 calories.
What’s a calorie anyway?
Calories are the energy in food. They’re needed to fuel every process in the body from moving to digesting to sleeping.
You’ve probably heard of the 4 macronutrients too:
- Carbs
- Fat
- Protein
- and, yes Alcohol too
These macronutrients contain calories which your body can use either right away for what you’re doing now or, store them to use later.
They do not just disappear
Some calories are stored as glycogen (like carbs), but the most are stored as body fat.
What’s the deal with “calorie deficit?”
To lose weight, a calorie deficit must happen in some way. This means you need to use up more calories than you take in.
Remember, calories are burned all day long to keep your body alive, not just when you exercise.
Some diets will try to get you to eat 500 less calories a day than what you currently eat. Do this for a week and you would lose one pound of fat.
If you do this for a year, you would lose 52 pounds.
Simple right?
In reality it doesn’t actually work like this.
On the upside, it will work for while in the beginning. But what this equation misses is what happens in the long run, which is why most people give up.
What is not accounted for is the body’s change in composition and metabolism as the scale drops.
When you reduce calorie intake for long enough, you body responds by burning fewer calories. It’s simply trying to conserve energy. Remember, calories are energy.
Also, unless you’re on a specific diet and workout program designed to build or maintain muscle, you will also lose muscle along with fat.
Your body is thinking….
“Yikes, we might be in a famine, I don’t know how long it will last, so I need to conserve body fat to protect myself.”
The loss of muscle mass further reduces the amount of calories your body will burn since muscle requires more energy to stay “alive” than fat does.
This is commonly known as going into “starvation mode,“or technically termed as “adaptive thermogenesis”
In other words, weight loss is not a straight line, and it typically slows down over time.
This is why it’s a good idea, if you’re going about your weight loss journey on your own, to use an app like the Body Weight Planner from the NIH that accounts for how diet and exercise affect weight loss. Or, if you use a calorie and macro counting app, be sure to update your current weight and weight loss goals regularly.
Remember that not all weight loss is fat loss.
If you’re trying to lose weight, I’m going to assume you are actually interested losing fat weight. The downside of dieting can unfortunately be muscle loss as I mentioned above.
This is a double whammy if you’re at the age where muscle loss happens anyway. Sarcopenia – age related muscle loss – starts somewhere around 30-ish. According to research, muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. If you don’t do regular strength training, you can expect to lose 4 to 6 pounds of muscle per decade.
But the good news is you can definitely do something about it.
- Lift weights in a meaningful way. The whole body needs resistance training, not just your “mirror muscles” (the ones you only see in the mirror). When I say “meaningful,” I’m referring to this and also the intensity. If you’re lifting weights but your heart rate is not going up, and you’re not feeling any fatigue in the muscle, you may not get the benefits you want.
- Up your protein intake. High protein diets help you maintain and even build more muscle so you don’t break muscles to use for energy. A high protein diet means approximately 25% or more of your daily calories will be protein.
You need to do both of these to prevent your body from burning less calories as the scale drops.
If you’re not sure how to put it all together, it’s always a good idea to work with a professional. Not everyone will benefit from a high protein diet. And, without some guidance, weight lifting can also cause injuries.
Trading fat for muscle is possible at any age. There are many ways to design a custom program that will work for you so you can be successful while also taking it at your own pace. Questions or comments? Feel free to message me privately or below.
Nature Beckons – a memorable stay at Killeavy Castle Estate Hotel and Spa
Seeking a trip where nature and luxury is available in abundance? Mars Webb visits Killeavy Castle Estate Hotel and Spa – a haven of a stay
Seeking a weekend getaway to celebrate my friend’s birthday, I wanted somewhere close to Belfast that offered a spa, served high-quality food and really had something special in terms of nature with great walks.
Killeavy Castle Estate Hotel was the perfect choice. Nestled in the eastern foothills of Slieve Gullion in County Armagh, Northern Ireland, the setting is serene and beautiful, with a magical forest and excellent walking trails. For those craving a more vigorous activity, there’s a fantastic hiking route up Slieve Gullion.
Nestled in the eastern foothills of Slieve Gullion in County Armagh, Northern Ireland
The scenic drive up to the hotel and the warm welcome upon entering Killeavy Castle set the tone for a relaxing weekend. Sarah, from the front desk, took pride in sharing the history of the building and gave us a tour before settling us in the bar for a meal.
Wellbeing in Abundance
In addition to walking and hiking trails, the hotel offers various wellbeing activities, from forest bathing and yoga retreats to cycling, guided walks, and cookery experiences. There are also seasonal activities provided by the hotel.
Exceptional Comfort and Charm
At Killeavy Castle, attention to detail, comfort, and charm are abundant from the moment you arrive until you leave, making you feel genuinely welcomed and valued as a guest.
The hotel is steeped in history and has been cleverly and considerately restored. The main hotel, with 45 bedrooms, was originally a Mill and Coach House. The building has been lovingly transformed, enticing guests to take in the sweeping views of the Estate.
Historical Elegance
Perched above the hotel is Killeavy Castle, a stunning Grade A listed building with gothic glamour and exquisite interiors, including a beautiful dining room available for private hire.
The Castle is self-contained with four bedrooms, bathrooms, and a charming old-fashioned bath in one of the turrets. Stone walls, hanging tapestries, rich fabrics, and plush four-poster beds add to the allure.
Weddings take place in the Castle, separate from the main hotel building, making it ideal for both the wedding party and other hotel guests who prefer not to be disturbed.
READ MORE: A journey to wellness: exploring Portugal’s Longevity Health and Wellness Hotel
Rooms to Relax In
There are numerous lovely spaces to sit and relax throughout the hotel. The décor is modern yet warm, thoughtfully blending the old mill building’s walls painted in soft greys, burnt oranges, and sage greens, complementing the surrounding landscape.
The main hotel has 45 bedrooms; ours was spacious and contemporary, fully equipped with a well-stocked bathroom featuring Rituals beauty products, a coffee machine, and a mini-bar.
magnificent large windows with views over the countryside
Celebrating a special birthday, the hotel kindly upgraded our room. Room 305 was beautiful, spacious, and offered magnificent large windows with views over the countryside.
As well as the main hotel and the castle there are other rooms within the grounds including a Gatelodge, a Woodside Residence and a Cottage and which are dog friendly – but do check before you book.
Food to Feast On
The hotel boasts a bistro and the main restaurant. On the first night, we dined at Gullion At Killeavy, the main restaurant. Head Chef Darragh Dooley’s food was simply incredible.
We enjoyed the four-course tasting menu, although a seven-course tasting menu with wine pairings is also available. The Taste of The Estate menu was innovative, exquisite, and a truly special experience.
The staff were knowledgeable, passionate, and took pride in ensuring we enjoyed our dining experience.
The bistro offers a more relaxed atmosphere and menu, with wonderful food made from estate and local ingredients. Killeavy Castle Estate provides an exceptional farm-to-fork dining experience, worth the trip just for the food.
One really does judge a hotel on its breakfasts and Killeavy did not disappoint. They were wonderful with lots to choice. A continental buffet offering a variety of fruits, juices, and pastries, along with estate meats. Alternatively, you can order freshly cooked items from the menu, like pancakes or Eggs Benedict.
READ MORE: St Michaels Resort – the ultimate staycation for spa lovers & adventure seekers
The Spa at Killeavy
The spa, though not large, has everything you need. Beautifully designed, and like everything at Killeavy there is attention to detail, coupled with accommodating and amazing staff.
My friend and I enjoyed one of the best massages we’ve had in a long time. Using Elemis products at the Spa which I love, we both had the ‘Hot Mineral Boost Body Massage’ which was heavenly and incredibly relaxing. The treatments rooms are beautiful, again carefully designed, with heated beds and small details that make all the difference.
The spa includes a hydro pool, Tylarium (sauna), outdoor hot tub, aroma showers, a cold bucket shower, and a relaxation suite stocked with teas, fresh fruit, and water. We loved it and Emma who was my therapist was amazing.
My friend and I enjoyed one of the best massages we’ve had in a long time
Although the spa is compact at Killeavy you book a slot before you go in so so it doesn’t get too busy which is lovely and both times we were there we actually ended up having the whole spa to ourselves as we went in at 5.30pm.
Commitment to Sustainability
Killeavy Castle Estate is committed to sustainability, with ongoing efforts to plant over 35,000 American Pine and Spruce trees and a vision to be carbon neutral. The hotel embraces eco-conscious practices, sourcing produce on-site or locally where possible and it is constantly striving to improve energy efficiency, and working to eliminate single-use plastics.
The farm shop is lovely with lots of local goodies, ice creams as well as local meats from the estate’s 365 acres. reinforcing their dedication to preserving the area’s beauty and sustainability.
A Memorable Stay
Killeavy Castle is truly special. We met several guests who return year after year, drawn by the tranquillity, comfort, and nurturing atmosphere. I plan to return and would even travel just to dine at Gullion At Killeavy.
Killeavy Castle Estate, located in County Armagh, Northern Ireland, is accessible from both Dublin and Belfast airports, each about an hour away.
Rates vary, with package deals for spa packages, B&B, and dining experiences.
The Killeavy Spa prices are reasonable.
Full website: Killeavy Castle.
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A Letter to the Editor:
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A Letter to the Editor
Re “Cancer Researchers Begin Large Long-Term Study of Black Women” (news article, June 8):
In order to identify the factors contributing to the disparate cancer outcomes in Black women, the American Cancer Society’s new 30-year study aims to enroll over 100,000 women who will be followed with biannual questionnaires. However, there are no interventions, no health care and no education provided as part of the study.
We already know that lack of access to health care, disparate application of evidence-based care (regardless of cancer stage and type), lack of access to comprehensive cancer centers, as well as inherent biases and racism within the health care system are key drivers of these disparities. A patient’s ZIP code is more determinative of outcomes than genetics.
We’ve known this for decades, and yet little has been done to address these issues. The irony is that as treatments improve, the disparities worsen.
There is nothing inherent in being Black that accounts for health care disparities. Despite what we already know, we keep trying to identify things that Black women must be doing or how they are living that are to blame.
It’s past time that we address the real obstacles to care that Black women face. We need real solutions now, and we don’t have another 30 years to figure it out.
Linda Goler Blount
Sharon Malone
Ms. Blount is an epidemiologist and president of the Black Women’s Health Imperative. Dr. Malone is an obstetrician-gynecologist and the author of “Grown Woman Talk: Your Guide to Getting and Staying Healthy.
The post A Letter to the Editor: appeared first on Black Women's Health Imperative.
Joyful Well-Being: A Holiday Gift Guide for Health, Relaxation, and Self-Care
I’m delighted to announce the eagerly awaited reveal of my holiday list, meticulously curated with an array of health-conscious discoveries and delightful finds to kickstart the New Year on a positively vibrant and wellness-focused note!
Pique Life Electrolytes: Experience the next level of wellness with Pique Life, a product meticulously safeguarded through triple toxin screening for heavy metals, pesticides, and toxic mold. Utilizing a patented cold extraction technology, this innovative process delicately extracts and preserves the active compounds and phytonutrients from its exquisite ingredients. The result is a refined product, distilled into its most bioavailable and maximally effective form. Embrace the power of nature in its purest expression and elevate your well-being with Pique Life.
Life Boost Coffee: Explore a low-acid coffee crafted with the innovative TRUSTPURE process. This method is designed to minimize digestive discomfort commonly associated with coffee consumption, ensuring a smoother experience for coffee enthusiasts. Prioritize your well-being with a coffee that undergoes rigorous third-party testing. This ensures the elimination of over 450 mycotoxins, including glyphosate, heavy metals, acrylamide, pesticides, and various other chemicals. Choose a brew that not only delights your taste buds but also aligns with your health-conscious preferences.
Luminex Teeth Whitening Strips: Unveil a brighter smile with Luminex Teeth Whitening Strips, crafted with uncompromising ingredients. These enamel-safe strips are certified non-toxic and boast a formula enriched with natural elements, including coconut oil, lemon peel, and Dead Sea salt. Elevate your teeth-whitening experience with a product that not only prioritizes effectiveness but also embraces the goodness of nature for a radiant and confident smile.
Biopure Cistus Herbal Mouthwash: Experience the potency of Biopure Cistus Herbal Mouthwash, a robust botanical dental rinse meticulously crafted with Cistus, thyme, myrrh, and red root. This powerful formula is designed to not only support your immune system but also contribute to the restoration of a healthy oral microbiome.
Enriched with botanical extracts boasting a rich history of promoting systemic wellness, this mouthwash contains a potent blend of polyphenols, proanthocyanidins, and bioflavonoids. Together, these elements synergistically foster a diverse oral microbiome and address the accumulated biofilm produced by imbalanced microbes. Elevate your oral care routine with the immune-supportive benefits of Biopure Cistus Tea Mouthwash.
Navage: Naväge is meticulously crafted to deliver efficient nasal hygiene, aiding in the elimination of allergens, mold, parasites, mucus, and other irritants from the nasal passages. Offering rapid relief from sinus congestion in 30 seconds or less, Naväge presents a simpler alternative to the traditional Neti Pot. Its innovative design facilitates the removal of mucus, allergens, dirt, and germs, promoting easier breathing and better sleep without the need for pharmaceutical interventions.
Queen of Thrones Castor Oil Packs: Experience the multifaceted benefits of The Queen of Thrones Castor Oil Pack, a natural supporter of liver detox, lymphatic drainage, colon cleansing, hormone balance, deep sleep, and stress reduction. This innovative pack is designed to alleviate constipation, bloating, inflammation, and leaky gut concerns.
Indulge in the comforting embrace of a warm hug tailored to fit you just right. Its exceptional comfort allows you to wear it comfortably even during sleep, ensuring a seamless integration into your wellness routine. Elevate your holistic well-being with the soothing and versatile benefits of The Queen of Thrones Castor Oil Pack.
Aqua True Reverse Osmosis Water: AquaTrue water purifiers offer the gift of pure, delicious, and trustworthy water by utilizing a patented 4-Stage Reverse Osmosis purification process. Transform your tap water into a refreshing and clean source that you can rely on.
This advanced filtration system effectively removes 83 contaminants, including ‘Forever chemicals’ (PFAS), fluoride, chlorine, chloramines, lead, chromium 6, arsenic, nitrates, pesticides, and herbicides. Give the gift of pristine hydration and elevate the water quality for yourself or your loved ones with AquaTrue.
Air Doctor Filtration System: Introducing the pinnacle of air purification systems. Clean air and water stand as vital components for maintaining optimal health, particularly when addressing challenges like allergies, mold sensitivity, MCAS, histamine flares, and various chronic illnesses such as autoimmune conditions, heart disease, IBD, asthma, and more.
Boncharge Blue Light Glasses: Offer a range of benefits, including the scientific enhancement of melatonin production through the blocking of 400-550nm light, promoting better sleep and overall well-being. By signaling the circadian clock, unwinding before bedtime, and managing exposure to blue light, these glasses contribute to improved sleep quality and a refreshed morning wake-up. Additionally, they serve as an effective solution for beating jet lag, synchronizing the body clock to new time zones, and maximizing relaxation during vacations. For those seeking better sleep and energized mornings, wearing these science-backed Blue Light Blocking Glasses two hours before bed can help combat fatigue.
Higher Dose Infrared Sauna Blanket: Elevated Sauna Blanket Benefits: FAR INFRARED HEAT
The penetrating warmth of far-infrared heat reaches deep, promoting thorough body detoxification, improved circulation, reduced inflammation, and holistic inside-out healing. It aids in muscle recovery, enhances skin quality through improved circulation and detoxification, and supports calorie burning. Additionally, it has been third-party tested for low EMF and features non-toxic vegan leather for added assurance
Cellcore Para Kit: The supplements included in this kit offer essential herbs and nutrients that aid the body’s inherent ability to undergo detoxification during a full moon when parasites are more active. Key ingredients such as Mimosa pudica seed, amla fruit, black walnut hull, clove bud, holy basil, and neem contribute not only to the detoxification process but also provide enhanced support to digestion, the immune system, and the gut microbiome.
Given that the brightness of the full moon naturally triggers a decrease in melatonin production, resulting in the downregulation of the immune system, the Para Kit is specifically formulated to target those pesky critters. Register with free code: FM2ZJhN9 and link Cellcore
Cellcore Jump Start Kit: The products featured in the Jumpstart Kit provide crucial nutrients to support mitochondrial health and establish robust drainage pathways — essential prerequisites before embarking on detoxification phases. This proactive approach serves to minimize undesired reactions and promotes sustained energy throughout the protocol journey.
The Jumpstart Kit incorporates BC-ATP, BioToxin Binder, CT-Minerals, and KL Support. BC-ATP plays a vital role in assisting the body with ATP production, while CT-Minerals contributes to mental clarity, immune function, cellular repair, and detoxification. KL Support is instrumental in maintaining kidney and liver function. Additionally, BioToxin Binder offers heightened support to the gut microbiome, fostering healthy digestion and immune function. FM2ZJhN9 and link Cellcore
Be Prepared Tick Kit: If you’ve ever encountered the disconcerting situation of discovering a tick on yourself or a loved one, the resulting anxiety is unmistakable. Safely removing the tick and providing post-bite care can be a nerve-wracking task, emphasizing the need for prompt action, as prolonged attachment heightens the risk of infection.
Enter the portable “Tick Kit” — your ultimate adventure Swiss Army knife. Beyond addressing ticks, this versatile solution proves invaluable for various bites, skin issues, immune support, minor falls, and more. Compact and purposeful, these kits are tailored for your outdoor escapades or road trips, providing a convenient and efficient means to thwart the transmission of harmful pathogens and bacteria carried by ticks while also addressing a spectrum of health concerns.
In the spirit of staying prepared, stay safe!
Ozonated Suppositories: Highly effective for addressing UTIs, candida, parasites, yeast infections, and constipation in both males and females, this product provides significant relief. Its cooling properties contribute to a soothing and comforting experience.
Jolie Shower Filter: The source of many skin and hair problems often lies in our shower water. A significant portion of our water supply harbors chlorine, heavy metals, and various contaminants, ultimately contributing to the very issues we strive to address—ranging from damaged hair to acne, eczema, and dry skin.
Therabrush Dry Brush: An innovative VEGAN dry brush that elevates the dry-brushing experience. Its ion-charged bristles not only invigorate the body but also expedite lymphatic drainage, exfoliate the skin, diminish cellulite, restore electromagnetic balance, and counteract the modern stressors associated with an always-online lifestyle.
Therasage’s dry brush stands as the ultimate tool for stimulating the lymphatic system, accelerating the drainage of toxins, inflammation, and even fat. By incorporating dry brushing into your daily routine, you unlock the key to radiant skin and a revitalized, detoxed system.
These carefully curated selection of gifts promises to bring joy, health, and convenience to your celebrations. From the innovative AquaTrue Water Filter, ensuring pure hydration, to the TheraBrush Deluxe with Copper Bristles for a revitalizing self-care routine, and the Biopure Cistus Tea Mouthwash offering botanical oral wellness — each gift is thoughtfully chosen to enhance well-being.
Discover the Benefits of Sleep Hot Chocolate for a Restful Night – Lazy Girl Fitness
😴Experience peaceful slumbers with Sleep Hot Chocolate🍫! Discover its benefits for a restful, quality night’s sleep. Get ready to dream!💤🌙
Imagine curling up in your favourite cosy spot, wrapped in a soft blanket, as the world outside grows colder and darker. The comforting aroma of rich cocoa fills the air, enticing you to indulge in a moment of pure relaxation. Sleep hot chocolate is more than just an indulgent treat; it’s a soothing ritual designed to enhance your sleep experience. By combining velvety chocolate simplicity with natural ingredients known for their calming properties — such as warm milk, sweetened honey or maple syrup, and optional infusions like chamomile or lavender — this delightful beverage serves not only to satisfy your sweet tooth but also to prepare both body and mind for restful slumber. Join us on a journey into the world of sleep hot chocolate, where science and comfort converge to create a delicious pathway toward better sleep!
What is Sleep Hot Chocolate
Sleep hot chocolate is a soothing beverage designed to promote relaxation and better sleep. It combines cocoa, warm milk, sweeteners, and often added calming ingredients like chamomile or lavender.
Explore the fascinating origins of sleep hot chocolate, tracing its roots from ancient civilizations’ bedtime rituals to modern wellness trends, highlighting its benefits for relaxation and restful slumber.
Sleep hot chocolate typically includes dark cocoa powder for richness, warm milk or a dairy alternative for creaminess, honey or maple syrup for sweetness, and optional spices like cinnamon or vanilla.
The Science Behind Sleep Hot Chocolate
Sleep hot chocolate combines cocoa’s natural compounds with warm temperatures to promote relaxation. The warmth eases tension, while the nutrients in chocolate encourage serotonin and melatonin production, aiding sleep quality.
This guide details how specific practices and environmental factors contribute to improved sleep quality, emphasizing relaxation techniques, optimal bedroom settings, and behavioural adjustments that enhance peaceful restfulness.
A critical assessment of the research supporting claims regarding sleep benefits from hot chocolate reveals a mix of positive findings and methodological limitations, necessitating further investigation for definitive conclusions.
The Ingredients of Sleep Hot Chocolate and Their Sleep-Inducing Properties
An in-depth analysis of every ingredient will provide valuable insights, covering their properties, benefits, and potential drawbacks, ensuring a comprehensive understanding for informed decision-making regarding their use.
A conversation exploring the role of various ingredients in promoting restful sleep, highlighting their unique properties and benefits that contribute to relaxation, sleep onset, and overall sleep quality enhancement.
This commentary explores the interplay between these ingredients, highlighting how their unique properties complement and enhance one another, resulting in a harmonious blend that elevates both flavour and nutrition.
Health Benefits of Sleep Hot Chocolate
A thorough analysis of the immediate advantages reveals key insights, highlighting how short-term gains can positively impact performance, decision-making, and overall outcomes in various contexts and situations.
Exploring the long-term benefits reveals advantages that extend beyond immediate gains, including enhanced personal growth, improved productivity, sustained relationships, and increased overall well-being crucial for lasting success.
Comparing sleep hot chocolate to other sleep aids reveals its unique appeal. Its comforting warmth and rich flavour promote relaxation, potentially enhancing the benefits of conventional methods like herbal teas or supplements.
Who Can Benefit From Sleep Hot Chocolate
The target audience for sleep hot chocolate includes health-conscious consumers, parents seeking natural bedtime solutions for children, and busy adults looking to unwind with a comforting, soothing beverage.
Hot chocolate, rich in antioxidants and calming substances, can be beneficial for conditions like insomnia and stress by promoting relaxation and improving sleep quality when enjoyed before bedtime.
How to Make Sleep Hot Chocolate at Home
To make a soothing hot chocolate for better sleep, melt dark chocolate in milk with a pinch of cinnamon and a dash of vanilla; sweeten lightly, then enjoy.
You can enhance the standard recipe by adjusting ingredient quantities, substituting items for healthier options, incorporating unique spices, changing cooking methods, or experimenting with the presentation to create diverse flavours.
To boost the effectiveness of sleep hot chocolate, use high-quality cocoa, add natural sweeteners like honey, infuse with calming spices such as chamomile or cinnamon, and avoid caffeine.
Side Effects and cautions
When consuming sleep hot chocolate, it’s important to consider possible side effects such as sedation, digestive issues, interactions with medications, or allergic reactions. Moderation and awareness are essential.
Emphasizing vital safety measures is crucial. By identifying essential precautions, we can effectively reduce risks and promote a secure environment for everyone involved in various activities or situations.
