Want Glowing Skin? A Complete Guide to Dry Brushing

Everyone loves the glow of healthy, radiant skin, but trying to achieve it can be a costly and time-consuming exercise with this and that serum, treatment, product or routine. However, there is one skin care option that is almost free — welcome to the world of dry brushing. What Exactly Is Dry Brushing? It’s a lot like what it sounds like - you simply use a dry brush to brush your skin, as a form of exfoliation. The practice was known as garshana in Indian ayurvedic medicine more than 3,000 years ago, and was also used in ancient Egypt, Greece and China.  How Dry Brushing Benefits Your Skin There are several ways dry brushing can improve your skin.  Natural Exfoliation Dry brushing removes dead skin cells, leading to a softer, more radiant appearance. It encourages the growth of new cells, which helps to even out skin tone and keep your skin looking soft for longer. Unlike chemical exfoliation products, which contain acids, there is no danger of burns. The practice carries little risk if done moderately and sensibly.  Circulation Boost Much like a facial massage, dry brushing stimulates blood flow to the skin's surface, resulting in a healthy glow and a vibrant complexion. Lymphatic Flow and Detoxification This is potentially the most important of the dry brushing benefits. Your lymphatic system is your body’s internal drainage and filtering network, working in tandem with your blood circulation. It’s vital for your health: As your heart pumps blood to cells to deliver oxygen and nutrients, the lymphatic system collects what’s left behind — excess fluid, dead cells, bacteria and waste products → This waste fluid, called lymph, moves through tiny vessels just beneath your skin → It’s transported to lymph nodes in your neck, armpits and groin, where immune cells filter and destroy harmful substances → This detoxified, cleaned lymph is returned to your bloodstream Unlike your circulatory system, where the heart acts as a pump, the lymphatic system is passive, relying on muscle contractions, breathing and your physical movement to keep lymph flowing. This is where dry brushing comes in — gentle, rhythmic strokes on the skin manually stimulate the flow, helping to accelerate your body’s natural detoxification process.  And this, in turn, leads to a healthier body and healthier, glowing skin.  Research into dry brushing is very limited. However, a recent study examined kanpumasatsu, a Japanese technique that involves using a dry towel to massage the body — a principle very similar to dry brushing. The study found that levels of salivary secretory immunoglobulin A (sIgA) were increased following the practice. This is a key antibody in the immune system, suggesting a strengthening of the body’s natural defenses.  The research also suggests that it is likely that kanpumasatsu has a similar effect to lymphatic drainage, boosting overall wellness. From this, we can extrapolate that dry brushing may well have similar benefits. 4 Steps to Successful Dry Brushing Dry brushing is an easy and enjoyable technique once you get used to it. Here’s what you need to know to get started. 1. Choose Your Brush This is a matter of personal preference and you may have to experiment before you find the ideal brush for your tastes and skin type. In general, look for a long-handled brush that allows you to reach your back, and opt for natural bristles. Dry brushes may have hard, soft, or in-between bristles — start with a medium one and see how you like it.  2. Prepare for Your Session Both your skin and the brush should be completely dry. The ideal time to dry brush is right before you take a shower, as you will then easily be able to rinse away the dead skin cells. Speaking of which, it’s best to stand in a dry shower or bathtub to avoid a mess, as some skin flaking is expected, especially if you have dry skin. 3. Use the Right Dry Brushing Technique The key to obtaining maximum dry brushing benefits is to brush toward your heart, or where appropriate, toward the lymph nodes in your armpits. This follows the natural pathway of your lymphatic system.  Start with the soles of your feet, then the tops of your feet and your ankles, always using upward strokes.  Continue up your legs, one leg at a time. Try using long sweeps from ankles to knees and then from knees to thighs and buttocks. Remember to cover the entire leg, front and back. Brush your stomach next. You can keep using upward strokes or some experts recommend a circular clockwise motion here to mimic the path of your digestive system.  Brush breasts gently upward and outward toward the armpit.  On your back, use long upward strokes.  Finish with your arms and hands, brushing up toward your shoulders.  To brush your face — if you wish to, many people do not — be extremely gentle. Brush your forehead up toward your hairline. Brush your cheeks down toward your chin.  On all parts of the body, pressure should be firm enough to feel stimulating but never painful or sufficient to cause redness. Do not scrub back and forth. A full-body dry brushing session should only take around three to five minutes.  4. Aftercare is Essential Straight after dry brushing, take a lukewarm shower. Then pat your skin dry and immediately apply a high-quality natural body oil or a hydrating lotion. Your skin will be perfectly prepped to absorb this moisture, leaving it feeling soft and smooth.  Is Dry Brushing Right for Everyone? Generally, dry brushing is considered safe for most individuals. However, if you have eczema, psoriasis, rosacea or open wounds, you should avoid it. Those with highly sensitive skin may also find it uncomfortable.  If you do give it a go and find that your skin is red or uncomfortable, you are probably brushing too hard. Allow your skin to rest for several days and, if you want to try again, use a softer brush and lighter pressure. Frequently Asked Questions About Dry Brushing Dry brushing benefits are easy to see in the glowing skin results, but you may still have questions. Here are some answers to queries people commonly have. How often should I dry brush? This depends on your preference and skin sensitivity. Start with once a week. If you tolerate it well, some experts suggest dry brushing two or three times a week. Some people do it daily, but always listen to your skin and stop immediately if you experience irritation. How long does it take to notice the benefits of dry brushing? You will likely see immediate improvement after your first dry brushing session, but it can take up to a month to see more significant changes, such as improved skin radiance or reduced cellulite appearance.  Can dry brushing get rid of cellulite? No — but it can temporarily improve its appearance by plumping the skin and improving circulation. A very small study in 2021 found that of three noninvasive cellulite treatments — dry brushing, exercise and topical cream — dry brushing performed the best, showing a 25.8% improvement in the appearance of cellulite after five weeks.  How do I clean my dry brush? You should clean the brush after every use. Shake off any debris and wash it in lukewarm water with a few drops of hand wash or gentle soap. Then just let it air dry. Can I dry brush during pregnancy? Yes, you can, but talk to your healthcare provider first, especially if you have any underlying conditions or if your pregnancy is high-risk.  The Final Brushstroke — A Ritual for Radiant Skin  Dry brushing can be a powerful and pleasant addition to your wellness routine. For just a few minutes a week and the cost of a brush, you can gain a significant uplift in your skin’s radiance and health. Why not give it a go and feel the glow for yourself?

Sleeping during the colder months is only bliss if you don’t have to wake up early. A blaring alarm can get you out of bed, but it can disrupt your natural sleep cycle and leave you feeling unrested. So why not replace it with a sunrise alarm clock? It gradually glows brighter over 30 to 60 minutes to mimic the sunrise, which naturally wakes up your body, so you get up feeling refreshed. If you're in the market for the best sunrise alarm clock, consider these options.  1. Philips SmartSleep Wake-Up Light Image source: Amazon.com Getting up early can be something to look forward to with the Philips SmartSleep Wake-Up Light. It mimics real sunrise colors, starting at a soft morning red, to orange, to bright yellow over 30 minutes, waking you up more naturally. Choose from 20 brightness settings. You can wake up to five different natural wake-up sounds, including bird song and gentle piano music, or the FM radio.  The Philips SmartSleep Wake-Up Light is clinically proven and recommended by physicians to people who want to set a healthy sleep and wake routine. Its intuitive clock display automatically dims when it’s dark, so it won’t disrupt your slumber.  Available from Amazon 2. Lumie Bodyclock Luxe 700FM Image source: Amazon.com Wake up refreshed and ready to take on the day with the Lumie Bodyclock Luxe 700FM. You can extend its “sunrise” from 15 to 90 minutes, and set it up so you’ll like the first thing you hear. Pick from more than 20 wake-up and sleep sounds, including soothing white noise and FM radio.  This sunrise alarm clock is perfect for those who want a premium, personalized light therapy experience and high-quality audio streaming. Yes, it comes with Bluetooth speakers, so you can listen to your favorite music, podcasts or audiobooks.  Available from Amazon 3. Hatch Restore 3 Image source: Amazon.com With the Hatch Restore 3, you’ll start the day feeling rested and peaceful. Its sunrise feature lets you combine different light colors, brightness and sounds to gently ease you into your day. Once it’s connected to your phone, you can explore its wide array of customization options with just a few taps.  The Hatch Restore 3 also has many features to help you improve your sleep routine, from relaxing ambient sounds to soothing sleep stories and meditations. You can mix and match them to create the perfect sleep environment. Its big button makes it easy to adjust and control it even while you’re sleepy.  Available from Amazon 4. Casper Glow Light Image source: Amazon.com The Casper Glow Light is a contender for the best sunrise alarm clock for its minimalist design. Set it up with its app, and it’ll give off a warm, diffused glow that slowly brightens to help you naturally wake up in the morning.  Controlling this portable glow light is easy, even for those who are only half awake. It doesn’t have a screen, buttons or switches. Simply flip it to turn it on, twist it to adjust its brightness and wiggle it for a soft, low light.  Available from Amazon 5. Dreamegg Sunrise 1 Image source: Amazon.com Wake up ready to take on the day with the Dreamegg Sunrise 1. Its light alarm, sound selection and dimmable clock can help you build a healthier sleep-wake cycle.  Wind down with its dimmable night light, which comes in nine colors, and get up with its sunrise glow that can be accompanied by birdsong, white noise and other soothing sounds. Dreamegg Sunrise 1’s cotton-linen design and buttons on the side make it soft to the touch and easy to configure. Available from Amazon Best Sunrise Alarm Clocks for Winter Mornings Waking up on dark, peaceful winter mornings when your body still thinks it’s nighttime doesn’t have to be a struggle. Rise with the “sun” even when it’s still dark outside by investing in the best sunrise alarm clock. Choose from the selection above to take control of your mornings. 

Cooking and eating are activities strongly linked to your physical health. However, they can also be impactful when it comes to your mental well-being, especially when done with friends, family members and other loved ones. Some people may still have a preference to cook and eat alone. However, there are perks to inviting others over occasionally. From becoming more health-conscious to relieving stress, here are the benefits of social eating.  1. Become More Intentional There can be a certain dullness when planning meals for just yourself as time goes on. Some people may get takeout and call it a day, but it can be both physically and mentally unhealthy to fall into such a spiral. Social eating can help inspire you to be more intentional about your food.  After all, you want to ensure that people around you eat well. About 29% of Britons hope for good health in their life, both for themselves and their families. Arrange more social eating sessions and curate a healthy menu. 2. Create a Sense of Fulfillment Aside from building your intentions, you’re also creating a sense of fulfilment. Eating with a group brings out the warmth and flavours in your dishes a little more. It makes you stop and remember all the little things that make life worth living.  Cooking together can also create the same impact, as people who engage in productive activities with others cultivate a sense of purpose and boost their mood. They even tend to live longer lives in the fullness of time.  3. Build Connections With Others People rely on each other in one way or another, but it can be challenging when your connections with your loved ones are weak. Most families only eat meals together four out of seven days a week, and friend groups can also get relatively busy. Going out of your way to pencil in social eating can make a difference in your relationships. After all, you get to sit down, chat with one another and enjoy delicious food together.  4. Promote Relaxation Cooking can provide a sense of relaxation, as it provides a nice sensory experience. Whether it’s satisfyingly chopping the ingredients or smelling the aroma of a freshly baked dish, it can be quite a way to unwind after a long day. Then there’s eating together with others. Sharing a delicious meal can help you take a break from whatever’s stressing you out. Others consider it an opportunity to confide in their companion and seek advice.  5. Change Perspective on Food Some people have a weird relationship with food,  which can seriously affect their mental health in the long run. Only one in five adults in the U.K. has a consistently healthy relationship with it. There’s also the matter of viewing cooking and eating as a difficult chore. One of the key benefits of social eating is shifting your perspective on food. You get to see it as an avenue for spending time together with other people. With time and patience, you can mend your relationship with food and remove the guilt of consuming it.  6. Mould Your Skills and Routines Cooking with people can give you further drive to develop your skills in the kitchen. The more you work on your knowledge and techniques, the higher the sense of accomplishment you get. It all leads to courage and confidence to fortify your mental well-being.  That activity and having meals with others can also build routines throughout the week. Knowing what to expect due to repetition can offer peace of mind and make you feel more in control.  How to Cook and Eat Together More With the mental health benefits of social eating in mind, the next question is how to arrange more meals with your loved ones. Follow these key tips to cook and eat together more.  Make a Verbal Invitation Clear communication is key when you want to normalise social eating. Verbally invite your family and friends to cook and eat with you instead of beating around the bush. Remember to be flexible with scheduling— for example, if people aren’t available for dinner, consider organising a brunch instead.  Plan Delicious Dishes Entice people to come over by planning delicious dishes. Chinese and Italian cuisines are the most popular ones across different countries, but you can take into consideration your guests’ favourite foods. Make room for a delightful dessert, as that’s something almost everybody will love.  Learn New Recipes Are you thinking of trying a daunting dish? Invite a friend and make the recipe together. Learning to cook can feel less scary when you have company in the kitchen. Plus, you can reassure each other about taking your time and finding the right technique. Feel free to explore and experiment with different ingredients, as well. Make the Meals Memorable Elevate your social eating session with a nice ambience. Bring out your nicest plates and cutlery to provide a quality dining experience. If it’s sunny outside, suggest bringing the food and dishware outdoors for a pseudo picnic. Play some calming music and take pictures of the meal and your loved one.  Normalise Social Eating There’s a certain beauty in cooking and eating alone, but there’s an undeniable warmth when doing it with others. You can bring generations together with food to enjoy the mental health benefits of social eating.

Blurry vision and tired eyes can happen for more than one reason. If you’ve been experiencing more anxiety or depression lately, your mental health could affect how you see the world. Learning how stress can affect your vision might help you identify what’s going on and discover ways to improve your eyesight and peace of mind. How Your Mental Well-Being Affects Your Vision Mental health conditions affect the entire body. Knowing how your well-being can change your eyesight will help you understand what’s affecting you. Depression Causes Eye Fatigue Depression can have many forms. You might feel sad or numb when it becomes overwhelming. This condition can determine your fatigue levels, which affect the entire body. Your eyes might become more tired than usual, preventing them from having enough energy for pupil contraction. Eye fatigue might not seem like something that can affect your vision, but if your pupils can’t use their internal muscles effectively, you won’t see as well. Potential Treatments Could Intensify Anxiety Even if your vision challenges stem from an undiagnosed eye condition, your anxiety can still make things worse. You may ruminate on your blurry sight and feel increasingly stressed about how to fix it. You may be stressed if you don’t have good insurance or enough income to comfortably afford an optometrist appointment. As you get more anxious, you could focus on your blurry vision more and potentially feel like it’s getting worse.  Poor Sleep Affects Your Vision Managing a healthy nightly routine is more challenging than many people expect. You might naturally fall asleep quickly if you’re able to stay physically active. If life has recently become difficult, you might not sleep as well due to stress. Even if you practice the 20/20/20 eye rest rule, you may not feel any better if you’re not dreaming through the night. Only getting a little rest will make your eyes tired. Your brain won’t have the opportunity to reset your cellular functions, leaving your eye muscles strained throughout the next day. Ways to Improve Your Overall Health You don’t have to deal with poor vision when struggling with your mental health. You can solve both issues with a few simple strategies. Get an Eye Exam Start your journey to better health by visiting an optometrist. They’ll conduct a routine eye exam to identify anything that might cause vision issues, like nearsightedness or cataracts. You could purchase glasses or contact lenses, depending on what the doctor recommends. If they don’t find anything abnormal about your eye health, you’ll know lifestyle changes may be the best next step. Adjust Your Sleep Routine People can change their sleep habits anytime. Think about the last time you woke up feeling rested. What could prevent you from falling asleep and staying that way? Maybe your bedroom stays warm at night, so you wake up sweating. You might stay busy around the house right up until the lights go out. Giving yourself time to unwind in a dark, quiet room is an excellent first step to improving your sleep routine. The amount of sleep you get every night also matters. Experts recommend that adults get at least seven hours of sleep nightly, so aim for that amount. If you wake up feeling groggy because you’ve had too much sleep, you can always adjust your bedtime to accommodate your body’s unique needs. Stress can affect your vision, but not getting enough rest can also change your sight. Look Into Corrective Lenses People often rely on corrective lenses to help with their vision problems. If your optometrist says that you’ve developed farsightedness or astigmatism, specialized lenses might solve the issue. They may even fix your eye fatigue since blurry vision can cause eyestrain. You’ll need a prescription to determine which lenses are best, so contact your optometrist if you think that could be a solution for your eyesight challenges. Contact a Therapist You might also have success if you address the mental health side of your concerns. Reach out to a local therapist who accepts your insurance or provides sliding scale appointment fees. You might be dealing with triggers you’ve never identified. If you learn coping strategies while processing your personal history, your mental health may improve your vision. Research shows that 52.1% of American adults got treatment for mental health conditions in 2024. You’re not alone in asking for help. You may appreciate having an unbiased listening ear, even if your only stressor is figuring out your vision concerns. Visit Your Doctor Consider scheduling an appointment with your primary care provider to get their input on what could be causing your vision problems. You might be a good candidate for medication that reduces anxiety or depression. They can also recognize specific symptoms that indicate a bigger issue than vision concerns. You’ll get the exact help you need if you reach out to specialists like your doctor. Understand How Stress Can Affect Your Vision Blurry vision and eye fatigue don’t have to ruin your quality of life. Reflect on what might cause your symptoms to find strategies that could help. If you get more sleep, visit your ophthalmologist or start seeing a therapist, you might feel better and see the world with clearer vision.

Fall’s crisp air, cozy sweaters and spiced lattes call for one more seasonal upgrade — your nails. Whether you’re into moody tones, pumpkin spice hues or classic neutrals, OPI’s fall lineup has something for everyone. Here are the best fall OPI nail polish colors on Amazon to cozy up your mani this season. 1. Lincoln Park After Dark If fall had a signature color, this would be it. Lincoln Park After Dark is a nearly black, vampy purple that exudes a sophisticated and mysterious energy, like a cozy night in with a glass of red wine. It’s an OPI icon for a reason — timeless, edgy and always flattering. Shop it on Amazon.  2. My Italian Is a Little Rusty For something warm and autumnal, reach for My Italian Is a Little Rusty. This rich, burnt sienna perfectly captures the changing leaves and pumpkin spice season, while still feeling elegant enough for everyday wear. Pair it with gold jewelry or chunky knits for the ultimate fall aesthetic. Shop it on Amazon  3. Krona-logical Order When in doubt, go espresso. Krona-logical Order is a deep, creamy brown that flatters every skin tone and instantly elevates any outfit. It’s neutral yet bold, which is a go-to choice if you love cozy coffee-shop vibes and want something that transitions effortlessly from work to weekend. Shop it on Amazon.  4. Complimentary Wine There’s something about a deep wine-red that just feels like fall. Complimentary Wine delivers that rich, velvety hue you’ll want to wear all season long. It’s bold without being too dramatic, which is perfect for dinner dates, cozy nights in or that first sip of mulled wine by the fire. Shop it on Amazon.  5. Taupe-less Beach If you’re into soft neutrals that still make a statement, Taupe-less Beach is your match. This cool-toned taupe sits right between gray and beige, creating a clean, minimalist look that pairs beautifully with everything from chunky sweaters to crisp button-ups. It’s understated fall perfection. Shop it on Amazon.  6. You Don’t Know Jacques! A modern classic for a reason, You Don’t Know Jacques! gives you that moody, mushroomy gray-brown that goes with absolutely everything. It’s chic, effortless and somehow manages to feel both cozy and high-fashion, a true staple if you’re curating your own “quiet luxury” manicure palette this fall. Shop it on Amazon.  7. Gelato on My Mind Who says pastels are only for spring? Gelato on My Mind brings a soft pop of mint that feels refreshing against the deeper tones of fall. It’s playful yet sophisticated — ideal for anyone who likes to keep things light and unexpected when sweater weather rolls around. Shop it on Amazon.  8. Malaga Wine If you prefer a timeless classic, Malaga Wine embodies elegance. This deep red shade complements every skin tone and adds instant polish to any look. It’s the kind of color that makes you feel put-together, whether you’re wearing jeans or a little black dress. Shop it on Amazon.  Falling for OPI Whether you’re into deep moody shades, warm earthy tones or playful pops of pastel, these OPI best fall colors have you covered. With just one click, your nails can match the cozy, stylish energy of fall — and your mani game will be totally on point.

If you've ever felt a nagging itch "down there," you're not alone. While many people are well aware of the importance of proper gut health, they probably don't know much about the vaginal microbiome. The complexity of vaginal bacteria is critical to women's health, impacting everything from preventing infections to fertility.  Understanding the Vaginal Microbiome The vaginal microbiome contains billions of microorganisms, although it is much less diverse than the gut. Lactobacilli typically dominate, helping the vagina maintain a pH level of 3.5 to 4.5 that prevents pathogen overgrowth.  About 9% of the body's total microbial makeup comes from the female reproductive tract, including the vulva, vagina, cervix, fallopian tubes, ovaries and endometrium. Recent studies have even found a link between the female reproductive tract microbiome and vaginal health, reducing the risk of preterm births, urological infections and sexually transmitted infections (STIs). Menstruation, sex and menopause can impact its composition. For instance, your period could increase your sensitivity to bacterial vaginosis (BV) because menstrual blood hosts bacterial growth while altering pH. Emerging research indicates there's a connection between vaginal dysbiosis and urinary tract infections (UTIs). UTIs affect 50% of women throughout their lifetime, with E. coli, Klebsiella, Staphylococcus, and Candida among the most commonly detected pathogens. Some women experience up to six infections annually. When this occurs, the urinary tract, perineum, gut and vagina demonstrate an imbalanced microbiome. The Risks of an Imbalanced Vaginal Microbiome  A vaginal microbiome imbalance is defined as having a reduction in beneficial Lactobacilli and an increase in harmful bacteria or yeast. The risks associated with this include: BV: When anaerobic bacteria outnumber Lactobacilli and cause increasing discharge, a fishy smell, and itching and burning sensations Yeast infection: The proliferation of Candida, which results in thick, white discharge, soreness and itching Susceptibility to STIs: Less protection against contracting HIV, chlamydia, gonorrhea and herpes Pregnancy complications: Increased risk of preterm births, late miscarriages and emergency C-sections Researchers have found that vaginal dysbiosis can lead to recurrent implantation failure for women undergoing in vitro fertilization-embryo transfers. This is because vaginal microbiota is a determinant of successful embryo attachment and pregnancy. Without adequate Lactobacillus, the reproductive tract becomes a pro-inflammatory environment unsuitable for implantation.   New research also links vaginal dysbiosis to high-risk human papillomaviruses (HPV). Nearly 90% of cervical cancer cases come from persistent HPV infection. An imbalance of vaginal microbiota is also associated with ovarian and endometrial cancers.  Signs of Vaginal Microbiota Imbalance Do you notice a strange fishy smell, discharge discoloration, or vaginal itching and burning? You could have BV or a yeast infection, which occurs when the vagina has bacterial overgrowth or a fungus.  Nearly 35% of women between 15 and 44 will develop BV, with cases particularly high among Black women. In addition to color and odor changes, you might also experience painful intercourse and repeated infections.  Although mild symptoms are usually temporary and disappear independently, you should call your health care provider if symptoms worsen or persist. They can prescribe medicine to clear up an infection if over-the-counter treatments don't work.  How to Improve and Maintain a Healthy Vaginal Microbiome Whether you are a teenager who has just started menstruating or are reaching menopause, maintaining a healthy female reproductive tract microbiome is critical. Here's how to overhaul your lifestyle for a more balanced vaginal ecosystem.  Diet and Nutrition Nutrition is critical for gut health, so you should optimize your diet for vaginal wellness, too. Prebiotics — garlic, onion, bananas and oats — help the good flora grow, while probiotics are live bacteria. Probiotic-rich foods include yogurt, sauerkraut, kombucha, kimchi and other fermented items. Lactobacillus and other bacteria have special compounds that allow them to adhere to the mucus on your vaginal walls. They form a biofilm, which acts as a protective shield to keep harmful bacteria from sticking to vaginal cells. Eating pre- and probiotic-rich foods introduces more good bacteria to that area. Lifestyle and Habits Adopting lifestyle habits aimed explicitly at a healthy vaginal microbiome is essential to ensuring the good bacteria remain balanced. Always practice safe sex by using condoms to avoid introducing harmful bacteria and sexually transmitted infections.  Douching and applying harsh soaps can disrupt your nether region's natural flora balance. Despite never-ending options for vaginal cleansing products, the vagina is a self-cleaning powerhouse. Mounting evidence indicates that using these products can actually increase your risk of BV, cervical cancer, upper genital tract infections and HPV.  You should also wear breathable cotton underwear to reduce moisture and improve air circulation, and practice relaxation techniques to boost your immune system overall. Medical and Professional Guidance Call your doctor if you suspect a vaginal infection or experience ongoing discomfort. When left untreated, some conditions — such as vaginal yeast infection — may result in bleeding and open sores, swelling and cracked skin around the affected area.  A medical provider can accurately diagnose the problem and prescribe proper antibiotics to clear it up and provide relief. They can also guide you through selecting the right supplements and probiotics for vaginal health.  The Future of Vaginal Microbiome Research   Despite women's health being widely underresearched with extensive knowledge gaps, the future of vaginal microbiome research offers a glimmer of hope for diagnostics and personalized medicine.  For example, 5% to 10% of women have polycystic ovarian syndrome (PCOS) during their childbearing years. It's a complex and challenging condition in which their bodies produce excess male hormones, causing infertility, weight gain, hirsutism, acne and insulin resistance, among other symptoms. According to one study, vaginal bacteria could be a biomarker for PCOS, with 0.2% higher levels of Mycoplasma indicating the likelihood of having it. An abundance of Actinomyces and less Lactobacillus is also common in PCOS patients. The findings can improve point-of-care tests with faster diagnosis and better access to available treatments. Scientists are also exploring vaginal microbiome transplants, in which they replace an unhealthy microbial community with a beneficial one for restored balance — a game-changer in treating recurrent infections like BV. A Woman's Partner in Lifetime Wellness Prioritizing balancing your vaginal microbiome is critical for long-term health, helping you prevent ghastly infections and boosting reproductive outcomes. Embrace lifestyle habits that improve your overall wellness and make informed choices about your feminine hygiene, seeking professional medical advice when necessary. Remember that knowledge is power, and communicating with other women will provide the support you need at every stage of life.

If you’ve recently discovered the Ninja Creami, you already know it’s a game-changer for homemade frozen desserts. From rich ice creams to light sorbets, it’s designed to transform simple ingredients into creamy, flavorful treats. Here are some of the best Ninja Creami recipes to transform your sweet treat game. 1. Protein Ice Cream This is the recipe that started it all. Take your favorite protein shake or powder, mix it with milk and freeze it overnight. When you process it in the Ninja Creami, the texture becomes thick and smooth, like real ice cream. It’s perfect for anyone who wants to satisfy a sweet craving without losing track of their fitness goals. Vanilla, chocolate, salted caramel, and cookies and cream are the most popular flavors, but you can experiment with almost any protein powder you like. 2. Strawberry Cheesecake Creami This one tastes like dessert from a cafe, only lighter. Blending cottage cheese or Greek yogurt with strawberries and a hint of maple syrup creates a creamy, tangy base that the Ninja Creami transforms into a rich, frozen cheesecake texture. The strawberries add natural sweetness, while the dairy gives it protein and a smooth consistency. It feels indulgent yet refreshing, and it’s easy to adjust the sweetness to suit your taste. 3. Coffee Creami This is for the people who love their morning coffee and want to keep it going through dessert. Cold brew or espresso mixed with milk and a touch of vanilla turns into a rich, frozen latte once processed. The flavor is deep and satisfying, and the texture comes out silky without feeling heavy. It’s a great mid-afternoon pick-me-up or post-dinner treat if you use decaf. While coffee already makes you alert, adding some protein powder can help you sustain your energy levels and keep you fuller for longer.  4. Chocolate Banana “Nice Cream” Bananas are the secret weapon in this one. When blended and frozen, they create a naturally sweet and creamy base. Add cocoa powder or chocolate protein powder and the Ninja Creami turns it into something that tastes like soft chocolate ice cream. It’s dairy-free, low in added sugar and surprisingly filling. You can even add a spoonful of nut butter to make it richer and more satisfying.  5. Vanilla Chai Protein Dessert If you like warm spices, this one’s a must-try. Combine vanilla protein powder with a bit of chai concentrate or a sprinkle of cinnamon and nutmeg before freezing. Once it’s spun, it has the same cozy flavor as a chai latte but in frozen form. The subtle spice blends perfectly with the creamy texture, and it feels comforting and energizing at the same time.  6. Blueberry Coconut Sorbet This one’s light and refreshing. Blueberries blended with coconut milk and a small amount of honey or agave turn into a smooth, tropical sorbet that’s naturally dairy-free. The Creami brings out the fruit’s vibrant color and locks in the fresh flavor. It’s the kind of Ninja Creami recipe that looks fancy but only takes a few minutes of prep.  7. Peanut Butter Protein Ice Cream If you’re a peanut butter fan, this one’s unbeatable. Mixing milk, a scoop of vanilla or chocolate protein powder, and a spoon of peanut butter makes a rich and creamy base that turns perfectly smooth after freezing. It’s packed with protein and has that sweet-salty balance that makes it hard to stop eating. 8. Matcha Honey Creami Matcha powder adds a subtle earthiness that pairs beautifully with the sweetness of honey and the creaminess of milk or yogurt. The result is smooth and energizing, with a bright green color that’s as pretty as it is tasty. Additionally, matcha is rich in antioxidants and nutrients, including iron and vitamin A, providing a health boost while satisfying your sweet tooth.  9. Oatmeal Cookie Creami This one feels nostalgic. Oat milk, vanilla protein powder and a sprinkle of cinnamon and brown sugar give it that cozy oatmeal cookie flavor. It’s decadent, comforting and the kind of dessert that feels like a hug in a bowl.  10. Mango Lassi Dessert Inspired by the classic Indian drink, this version blends mango chunks, Greek yogurt and a dash of cardamom. Once frozen and processed, it’s sweet, tangy and incredibly smooth. It’s also full of natural vitamins and protein, making it a great option for breakfast or an afternoon snack. Mango is also a great addition to your diet as it boosts your immune system and can ease constipation.  11. Chocolate Mint Creami This one feels like a healthier version of mint chocolate chip ice cream. Mixing chocolate protein powder with a drop of peppermint extract creates that refreshing flavor combo, and the Creami gives it a rich texture. It’s the perfect dessert for mint lovers.  12. Almond Mocha Treat Think of this as a frozen version of a café mocha. Coffee, chocolate protein powder and a splash of almond extract blend into a tasty, energizing dessert that feels indulgent and balanced. It’s ideal for a little afternoon treat. 13. Cinnamon Roll Dessert A cozy, dessert-for-breakfast kind of recipe. Vanilla protein powder mixed with a dash of cinnamon, maple syrup, vanilla essence and a spoonful of Greek yogurt creates a creamy, sweet base. It tastes just like the inside of a cinnamon roll — warm, spiced and buttery.  14. Apple Pie Creami This recipe is perfect for fall and tastes just like apple pie filling, only colder and creamier. Blend unsweetened applesauce with vanilla protein powder, a little cinnamon and nutmeg. The Ninja Creami turns it into a light, spiced ice cream that’s comforting and nostalgic — especially with a sprinkle of crushed graham cracker on top.  How to Customize Your Ninja Creami Recipes A few small tweaks can take your Creami creations to the next level. Here are some ideas and tips to make your frozen desserts even better: Use different milks such as almond, oat, macadamia or coconut for dairy-free versions. Adjust sweetness with honey, agave, maple syrup or sugar-free alternatives. Add fruit purees or extracts for new flavors without extra calories. Layer flavors in the pint before freezing to create natural swirls. Let your base freeze for at least 24 hours for the best texture. After spinning, if the mixture looks crumbly, re-spin with a splash of liquid for creamier results. Add mix-ins like crushed cookies, cereal, nuts, chocolate chips, pretzels, marshmallows or fruit after spinning to keep them crunchy.  Store leftovers in the freezer and re-spin when you’re ready to eat again. It revives the texture perfectly.  The Ultimate Healthy Sweet Treat These Ninja Creami recipes prove that healthy eating doesn’t have to mean boring food. With a little creativity, you can turn simple ingredients into protein-packed ice creams, fruity sorbets or creamy coffee desserts that taste like they came from your favorite cafe. These recipes are so good, you could even have them for breakfast. 

Between juggling work, relationships and endless to-do lists, quality time with your favorite girls can feel like a luxury. But science says that those late-night chats, belly laughs and spontaneous dance sessions do more than lift your mood. Girls’ nights actually support your mental, emotional and even physical health. Here’s why girls’ night isn’t just a fun outing. 1. The Science of Female Friendship Friendship genuinely impacts your health. When women connect, their bodies release oxytocin, often called the “bonding hormone.” This chemical doesn’t just make you feel warm and fuzzy — it actively lowers stress and helps regulate blood pressure. Women with strong social ties have a 50% higher chance of living longer and enjoy lower levels of cortisol, the stress hormone that can wreak havoc on your body over time. Social connection also strengthens your immune system. People who maintain close friendships are less likely to catch colds, a small but tangible benefit of laughter, chatter and shared experiences. Even casual, low-pressure gatherings count. Whether it’s a weekly dinner, a monthly book club or a spontaneous coffee date, the regular release of oxytocin and serotonin keeps your body and mind resilient. So next time you scroll past a group text inviting you out, remember — your health literally depends on saying “yes.” Friendship also improves brain health. Studies show that social interaction can boost cognitive function and memory, especially as you age. Engaging in meaningful conversations or playing games with friends keeps your brain active and sharp. Think of every girls’ night as a mental gym session. Laughter exercises your brain’s reward centers, conversation sharpens memory recall and emotional bonding strengthens neural pathways tied to empathy and problem-solving. 2. Stress Relief and Mental Health Benefits Life piles up fast — work deadlines, family responsibilities and personal goals can leave your brain running on overdrive. That’s where girls’ night comes in as an unexpected stress antidote. Laughter alone triggers the release of endorphins, the body’s natural feel-good chemicals, while also reducing levels of stress hormones. Even a 30-minute evening spent venting, joking or dancing around your living room can reset your mental state. Studies show that women who actively nurture friendships report lower rates of anxiety and depression. Plus, shared humor and storytelling create a sense of belonging that buffers against burnout. Try setting aside one night a month as a no-stress zone. Phones off, judgments off, just laughter, snacks and maybe even a playlist of guilty pleasure hits. The mental recharge you get from this kind of connection is a legitimate wellness strategy. 3. Emotional Support and Validation Girls’ night is a safe space for authenticity. Emotional validation from friends helps women process feelings, work through challenges and celebrate victories. This concept, known as co-regulation, means your nervous system mirrors the support and calmness of those around you, creating a ripple effect of emotional stability. Having a trusted friend to talk to can reduce anxiety and help you gain perspective on problems that might feel overwhelming alone. Therapists note that women who regularly engage with close friends are more resilient in the face of life stressors. Women cope better, sleep more soundly and even report higher overall satisfaction with life. However, in order to have good friends who can do this for you, you need to be a good friend, which means listening intently and openly, communicating well and practicing acceptance.  Next girls’ night, take a few minutes to actively listen and share. Sometimes the simple act of “I see you and I get it” is more healing than any expensive spa treatment.  4. Boosting Self-Esteem and Confidence Spending time with friends who lift you up can do wonders for your self-esteem. Compliments, encouragement and shared successes reinforce positive self-perception and help counter negative self-talk. Women who regularly engage in supportive friendship circles often report feeling more confident in both personal and professional settings. Girls’ night can also help you embrace your authentic self. Whether it’s showing up in your comfiest clothes, sharing a bold idea or laughing at your quirks, a safe circle validates your uniqueness. Social support has been linked to higher self-compassion and body positivity, meaning that a few hours of connection can leave you feeling more empowered than an entire week of motivational podcasts. Choose friends who genuinely celebrate you. Confidence is contagious and being around people who believe in you helps you believe in yourself too. 5. Physical Health Perks You Didn’t Expect It might surprise you, but girls’ night isn’t just good for your mind. It’s great for your body too. Regular social connection can reduce inflammation, support heart health and even boost immune function. Harvard Health reports that people with strong social bonds have a significantly lower risk of mortality than those who are socially isolated. Adding movement-based elements to your girls’ night, like a dance-off in the living room, a short hike or even a yoga class, amplifies the benefits. Physical activity paired with social engagement releases endorphins and strengthens cardiovascular health. So, those giggles and clinks of glasses aren’t just joyful. They’re also part of a full-body wellness prescription. The benefits also extend to pain management and hormonal balance. Studies suggest that social laughter increases pain tolerance by releasing endorphins in the brain. Meanwhile, positive social interactions can help regulate estrogen and progesterone, hormones that influence mood, sleep and menstrual cycles. In other words, staying connected might literally help you feel better — inside and out  6. Making Time for Connection Life is busy, but prioritizing friendship doesn’t have to feel like a burden. Schedule regular catch-ups like you would any appointment. Virtual hangouts, quick brunches or even a 20-minute coffee break can maintain connection when calendars are packed. Boundaries matter too. A no-phone policy or a commitment to focus fully on your friends ensures the quality of interaction, making even short gatherings meaningful. Think of girls’ night as essential self-care, a ritual to recharge, laugh and feel supported. Quick tips to make it happen: Rotate hosting duties so no one feels stressed. Set a recurring monthly date. Mix up activities to keep things fun like game nights, movie marathons or creative workshops. Girl Power Girls’ night is essential. From emotional validation and stress relief to boosted confidence and even physical health benefits, time with your friends checks every wellness box. So pour the wine or sparkling water, put on your comfiest outfit and let laughter be your guide. Your body, mind and soul will thank you.

Finding a great pair of sneakers makes walking and running more enjoyable. People appreciate On Cloud sneakers for their excellent arch support and great styles, but they may be more costly than you can comfortably afford. If you want those shoes without their price tag, explore On Cloud dupes that work with any budget.  Why People Love On Cloud Shoes Numerous sneaker brands debut new styles every year, but On Cloud sneakers continue to dominate the market. They have firm arch support that still creates a springy balance, giving each step a softer impact without losing any critical support. The lightweight design effortlessly merges style with long-term versatility. The popular brand also charges an extensive amount for each pair. While the investment leads to shoes that last a long time, you don’t have to pay exorbitant prices to look and feel your best. Knock-off versions are available that will keep you comfortable while maximizing your style. Best On Cloud Dupes for All Budgets Explore the best On Cloud dupes on Amazon to compare your options when upgrading your wardrobe. Whether you run daily or enjoy occasional walks, they’ll keep you comfortable and make you feel as stylish as any On Cloud customer. 1. Luogoks Air Cushion Sneakers Image Source: Amazon Luogoks sneakers have a similar sole structure to On Cloud styles, putting an extra spring in every step. The ventilating fabric keeps your feet dry for all-day comfort. People also appreciate the weaving density of the fabric, which makes the shoes mold to your feet without causing blisters. You could experience more comfort in Luogoks shoes than any sneakers you’ve worn before. $37.99 from Amazon 2. Allswifit Nonslip Shoes Image Source: Amazon If you love On Cloud shoes because they have a chunky sole, Allswifit sneakers might match your style preferences. The thick bottom layer has arch support, a TPU stabilizer layer and a supportive counter. The shoe also includes a wide outer sole so you have more ground contact while walking or running. The shoes absorb impact effectively, providing gait improvement and pain relief benefits. $64.99 from Amazon 3. Wonesion Athletic Sneakers Image Source: Amazon The next time you want to listen to the latest episode of a podcast that guides you through a jog or makes you laugh, strap on Wonesion tennis shoes. They have a similar hollow-carved sole design as any On Cloud product. The shoes also have lace-free support to save you time. The breathable, durable design optimizes shock absorption and keeps you balanced with every step. $36.99 from Amazon 4. Nortiv MovePropel Shoes Image Source: Amazon You don’t have to wait for On Cloud specials to get sneakers with stylishly thick soles. Nortiv shoes have nonslip outer soles for greater durability. You could also enjoy their rockered design for efficient heel-to-toe rolling. Outdoor runners appreciate the water-resistant fabric as well. You can walk or run in rainy weather without worrying about soaking your feet immediately. Your shoes will withstand splashes and drizzles, especially if you’re moving through the wet area. $65.99 from Amazon 5. Skdoiul Running Sneakers Image Source: Amazon If you like On Cloud’s honeycomb soles but want a sleeker design, Skdoiul shoes could be exactly what you need. The brand’s products come in multiple colors and sizes. Everyone can find a pair to match their typical workout clothes or daily wear. Adjust the laces to your comfort needs before leaving home for the day. You’ll feel your best with the nonslip outer sole’s traction support and hollowed design that reduces shock impact. $39.90 from Amazon 6. Gslmoln Nonslip Shoes Image Source: Amazon On Cloud shoes give people extra height due to their honeycomb design. You can feel just as stylish without increasing your height by getting Gslmoln sneakers. The flatter sole still incorporates a hollow style for nonslip shock absorption. They’ll still support free running without creating height-related concerns. Use the pull tab to slip in and out of your shoes whenever you want to get active.  $42.99 from Amazon 7. Lxuan Retro Lace-Up Shoes Image Source: Amazon If you daydream about the springy benefits of On Cloud shoes but don’t prefer the honeycomb sole, look into Lxuan sneakers. The retro style includes durable laces and nostalgic fabric. They also have a thicker sole for better ground impact and arch support. The anti-slip grooves on the bottom and outer sides of the sole even improve your stability while you’re running outdoors to improve your well-being throughout the  year. $37.99 from Amazon 8. Wrezatro Athletic Trainers Image Source: Amazon Combine sleek and casual fashion with Wrezatro tennis shoes. The athletic trainers have a hollowed sole that bends but doesn’t break. The sole also includes some arch support, so you don’t have to compromise your physical comfort for your preferred style. The bendable shoe moves with your natural gait while the rubber outer sole stabilizes you with nonslip grooves. Enjoy knowing you’ll get long-term use out of your budget-friendly purchase every time you walk out of the house in the wearproof fabric. $35.99 from Amazon Tips to Make Your Shoes Last Longer Once you find a new pair of shoes that you love, you should get the most use out of your investment. On Cloud dupes can last for years with the right treatment, which includes strategies such as: Rotate through multiple pairs to reduce sole damage. Clean each pair according to its manufacturer’s instructions. Untie your laces after each run to reduce their tension and extend their lifespan. Think strategically about your tennis shoes when your next purchase arrives. You may avoid issues like decaying soles and ripped fabric if you understand how to maintain their quality with daily wear and washing strategies. Wear Your Favorite Shoes Without Breaking the Bank There are many On Cloud dupes on Amazon, so explore every style and consider which options would match your athletic wardrobe. Whether you want to wear your new shoes while you’re working out or walking around town, they’ll keep you as comfortable as On Cloud shoes. If you liked the styles you’ve explored, share this post on Twitter and Facebook. We’d love to help everyone find the best pair of tennis shoes for their unique footwear needs.

As someone who has been on a journey to better health, I know how challenging it can be to avoid gluten, especially when it seems to lurk in the most unexpected places. Unfortunately, it’s not as simple as just looking for “gluten-free” products. I had to turn into a label detective, but I learned a lot along the way, and you can too. What Does a Gluten-Free Label Actually Mean? Gluten is a type of protein found in wheat, barley and rye. For people like me with celiac disease or gluten intolerance, even small amounts can cause issues. When I was diagnosed, I wasn’t too worried. I thought I’d be fine just picking out foods from the gluten-free aisle.  After all, the FDA requires any food labeled as gluten-free to have under 20 parts per million of this protein, so you can be reasonably confident in those, right? Not quite. For a start, there is some debate over whether the 20 parts per million rule is strict enough for those with the worst sensitivity.  Secondly, there is no guarantee that foods labeled as gluten-free have not come into contact with other gluten-containing foods during the manufacturing process. This kind of cross-contact can easily happen when different foods are produced via the same facilities or machinery. So relying solely on certifications isn’t enough. Why Understanding and Reading Labels Matters In the first few months after my diagnosis, I couldn’t understand why my bloating and brain fog weren’t getting much better. That’s when I realized I was still consuming this harmful protein from some unexpected sources. I had to learn how to find hidden gluten in food labels to figure out where I was going wrong.  Manufacturers are legally required to list each ingredient on product labels, but it’s not always obvious which ingredients are problematic and which aren’t. Here’s what I learned about where gluten hides.    Sneaky Sources of Gluten Some of the less obvious sources include: Thickeners: Often used in condiments and sauces to enhance texture or mouth feel Malt vinegar: Common in salad dressings, sauces, ketchups and mustard Soy sauce: Often found in Asian-inspired soups, sauces and dressings Flavor enhancers: Common in lunch meats and processed meats like hot dogs Alternative proteins: Found in plant-based meat alternatives Seasonings: Typical in some flavors of chips or crackers Some marinades: May contain wheat-based additives Some types of glucose syrup: Sometimes found in confectionery, baked goods, canned goods, sauces, sports drinks and ice cream All this may sound alarming, but take heart. One thing I’ve learned on my journey is how creative manufacturers can be at finding gluten-free alternatives. I’m a pizza fiend, and I was originally dismayed that my go-to comfort food was going to be off the menu.  However, I’ve found pizza with crusts made from almonds, potatoes or even bean flour — if you look carefully, you’ll find what you need.  Not all thickeners, flavorings and seasonings contain harmful ingredients — you just can’t always be sure that they don’t. Your best bet is to avoid those foods if you can, or to check directly with the manufacturer. How to Find Hidden Gluten in Food Labels When you’re shopping, choose gluten-free certification if possible, but don’t stop there. Scan for red flag ingredients like those in the list above, and look out for modified food starch, seitan or hydrolyzed protein. Check for cross-contamination warnings such as “may contain wheat,” and be wary of vague terms, like “natural flavors,” which can come from barley. If you systematically read labels like this, you will significantly cut your risk of ingesting hidden gluten. It can help you limit and control your symptoms.  Top Strategies for Safer Shopping I know it can feel overwhelming, but it gets faster and easier with practice, and it’s worth it for your health. Here’s how I made it feel a bit more manageable when I was still getting used to the process. Use a planner: After each shopping trip, note new items you have found. Keep updated lists of good brands, your favorite go-tos or healthy alternatives. Getting organized this way cut down my anxiety and made me feel more in control.  Leverage tech: Apps like Fig and Spoonful let you scan barcodes to identify gluten and will also teach you a lot about what’s harmful.  Shop online: Suitable baking powders, ice cream, chocolates, snack bars and candies can be hard to find in smaller towns, but you can often get around this by ordering online from a bigger store. Check every label, every time: Manufacturers sometimes change ingredients, so avoid complacency even with items you have previously trusted.  Staying One Step Ahead in Your Gluten-Free Journey Learning how to find hidden gluten in food labels has been a game-changer for me. While it took time and I had to learn from mistakes, I now feel empowered to make safer choices and avoid foods that will trigger my symptoms.  If you’re just starting out, remember that label reading gets easier with practice, and you are not alone — many of us have faced the same challenges. Stay curious and keep asking questions. Your efforts will pay off in better health and peace of mind.