Have you ever scrolled through social media and seen people sweating it out in a dimly lit studio, moving in slow, controlled motions? This is solidcore. It’s not just another workout class. It’s a high-intensity, low-impact strength training experience that’s designed to push your muscles to their absolute limits.  But what is solidcore and what’s all the hype about? What Is Solidcore?: The Science Behind the Burn Solidcore is built around a method called slow, controlled resistance training. Instead of explosive movements or heavy lifting, it focuses on slow, deliberate exercises that engage your slow-twitch muscle fibers. These are the fibers responsible for endurance and definition.  You complete the workout on a specially designed machine called the Sweatlana, which is similar to a Pilates reformer but with added resistance and a more intense workout structure The goal is to move as slowly as possible to keep your muscles under tension for extended periods. This creates deep muscle fatigue, triggering strength gains and muscle toning.  Each class is 50 minutes long, targeting the entire body with an emphasis on the core, legs, glutes and upper body. The exercises might look simple, but the intensity makes them incredibly challenging.  Why People Are Obsessed It’s hard. Often a lot harder than you think. But that’s why people love it.  Low-Impact, High-Intensity Unlike high-impact workouts such as running or HIIT, Soldicore is gentle on the joints while still delivering an intense burn. This makes it a great option for people recovering from injuries or those looking for an effective strength workout without the risk of joint damage.  Core-Focused Strength Every movement in Solidcore engages the core, which helps improve posture, balance and stability. Over time, this results in a stronger midsection, better athletic performance and a reduced risk of injury. Mind-Muscle Connection Because the movements are slow and controlled, you’re forced to focus on every contraction, creating a deep connection between your brain and muscles. This mindfulness aspect makes the workout physically challenging and mentally engaging.  Fast Results Due to the extended time under tension, you’ll notice muscle definition faster compared to traditional strength training. Many participants report seeing visible changes within just a few weeks of consistent classes.  What to Expect in a Class Walking into a Solidcore studio, you’ll notice a unique vibe — dark lighting, blue neon lights and loud, high-energy music. This setting is intentional. The dim lights help you stay focused on your movements, while the music keeps you motivated. Each class is led by an instructor who guides you through a structured series of movements, ensuring proper form and maximizing muscle engagement. You’ll move through a mix of planks, lunges, squats and arm exercises — all performed at a very slow pace. Don’t expect breaks — the goal is to keep your muscles under constant tension. But don’t worry, the instructor is there to encourage and push you through the challenge.  Who Should Try It? The beauty of Solidcore is that it’s for everyone — but be warned, it’s intense. If you’re looking to build strength, improve endurance or shake up your routine, this class is worth trying..  Beginners: The workout is challenging, but modifications are available. Your first class might feel overwhelming, but stick with it. Athletes: The emphasis on slow movements helps with muscular endurance, making it a great complement to other training routines. People recovering from injuries: Since it’s low-impact, it’s a great way to build strength safely without excessive stress on the joints.  Those looking for a full-body workout: Every session targets multiple muscle groups, ensuring a balanced, effective workout. How to Prepare for Your First Class While Solidcore is undoubtedly a tough workout, there are some things you can do to make sure you’re better prepared for your first class: Wear fitted workout clothes: You’ll be moving in different positions, so avoid anything too loose or baggy. Bring grip socks: Some studios require them for safety and stability on the machine. Hydrate before class: You’ll sweat a lot, so drink plenty of water beforehand. Come early: If it’s your first class, arrive 10-15 minutes early so the instructor can explore the machine and what to expect. Common Misconceptions About Solidcore Like any popular workout, Solidcore has its fair share of myths and misunderstandings. Let’s clear up some of the most common ones: “It’s Just Pilates.” At first glance, it might look like a fancy version of Pilates, but the two workouts are very different. While both focus on controlled movements and core strengthening, Solidcore is significantly more intense. The time under tension method creates extreme muscle fatigue, making it more of a strength training workout than traditional Pilates. “You Need to Be in Great Shape to Start.” Many people assume that you need or be ultra-fit before trying Solidcore, but that’s not true. While it’s undeniably challenging, instructors offer modifications for all fitness levels. Whether you’re a beginner or a Pilates princess, you’ll be able to adjust the workout to match your abilities. And don’t worry — everyone  shakes in class. “It’s Not Effective for Weight Loss.” Some believe that because Solidcore isn’t a cardio-heavy workout, it won’t help with weight loss. However, this couldn’t be further from the truth. The high-intensity nature of the workout builds lean muscle, which eventually boosts metabolism and helps burn fat. Plus, the slow, controlled movements elevate your heart rate, contributing to overall calorie burn.  “You Won’t Get Stronger.” A lot of people think of Solidcore as a “toning” workout rather than one that builds strength, but in reality, the constant muscle engagement and resistance-based exercises lead to significant strength gains.  “It’s Too Expensive.” This one might be true, as boutique fitness classes can be pricey. But compared to personal training or high-end gym memberships, the price can be justified. Many studios offer discounted class packs or memberships, making it more affordable if you go regularly. Plus the level of coaching and the effectiveness of the workout make it a worthy investment for your health.  Try Something New So, what is Solidcore? It’s more than just a workout — it’s a full-body, mind-muscle challenge that pushes you to your limits. Whether you're a fitness enthusiast or just starting your journey, Solidcore offers an effective, low-impact way to build strength and get fit. 

If you love an effortlessly chic style, you’ve likely considered Jane Birkins' signature fringe — the Birkin bang. It’s a soft, wispy curtain of hair framing your face, making your cut look both lived-in and polished. And if you’re rocking short hair, these fringes are one of the best ways to channel that breezy, undone French-girl aesthetic. Birkin bangs work well with a bob, shag or even a pixie cut with some length in the front. But before you grab the scissors or book that salon visit, here’s everything you need to know — from face shapes and styling to DIY tips and backup bang options if Birkin bangs aren’t quite your vibe. What Are Birkin Bangs, Exactly? Birkin bangs are a light, brow-grazing fringe inspired by the iconic 1960s look of British-French singer and actress Jane Birkin. They’re not perfectly blunt nor sharply angled — they’re soft, a bit feathery and often left slightly parted in the middle. Think of them as fringes that aren’t trying too hard. Key Features of Birkin Bangs Pairing Birkin bangs with short hair gives off a fresh, face-framing look that’s stylish but still low-key enough to look innocent. The features include: Wispy texture: Unlike moody, thick or heavy cuts, this style is light and breathable. Hairdressers often refer to the finished look as a textured bang because it’s a wonderfully wispy look. The edges of the cut fold seamlessly into your hair’s length to avoid choppy finishes.   Grazing length: The tips usually end around the eyelashes or play just above the brows. The textured tips create an undefined finish instead of a traditional bang or fringe solidly locked onto your forehead like Mr. Spock’s. Soft parting: These bangs may fall naturally into a center or slightly off-center split. But when this gets heavy, it becomes side-swept or curtain fringes. Lived-in look: Birkin’s cut is not overly styled — a little “just got up” mess is part of the charm. Who Do Birkin Bangs Suit Best? You’ve probably seen Birkin bangs paired with tousled lobs, cropped bobs or even pixies with longer tops. They work best when they feel effortless — and that starts with the right face shape. If you have a round or square face, Birkin bangs can still work — just ask your stylist to angle them slightly on the sides for a lengthening effect. You want them to elongate your features, not cut your face off like a melon head. These wispy tips are also a great way to cover up if you’re struggling with hair loss. While the scalp has over 100,000 hair follicles, hair loss is challenging for many people. Birkin bangs flatter: Oval faces: Almost any bang suits this shape, and Birkin bangs are no exception. Heart-shaped faces: The wispy fringe softens a wider forehead and draws attention to the eyes. Long faces: Bangs, in general, help balance length, and Birkin’s brow-skimming cut does it with subtle French charm. 70s Vibes: The Origins of the Birkin Bang In the late ‘60s and early ‘70s, Jane Birkin's look was all about understated, sexy simplicity. Her fringes were a little uneven — like she trimmed them herself before hopping on a scooter. They weren’t salon-perfect — and that was the point. They added softness without hiding her features. The iconic style suits long tresses or shorter locks, and Jane Birkin continued popularizing her unique style in both until her passing in 2023 at the age of 76. That ‘70s vibe — tousled, romantic, just a little rebellious — makes Birkin bangs timeless. And it’s why they’re still making the rounds on TikTok or X, Pinterest and almost every French-girl beauty roundup. What Birkin Bangs Look Like With Short Hair You might assume fringes need long hair to work, but Birkin bangs shine when paired with short cuts. Short hair plus Birkin bangs equals instant chic. You get the shape and structure of a shorter cut with softness that floats dreamily right above your brows. Here’s how they play with different lengths: With a bob: Adds movement and dimension, especially if your cut is blunt, but the bangs are textured. With a shag: It enhances the layers and gives major vintage Woodstock energy. With a pixie: Soften an edgy cut and bring out your feminine flair. How to Freshen Up Birkin Bangs Even the most low-maintenance bangs need some TLC, especially in summer. For flat or shapeless fringes, try these refreshers: Dry shampoo at the roots: Bangs can get greasy fast. A quick spritz and fluff will revive them. Use a finishing product for some shine — you’ll be brand-new — and a gloss treatment can revive your hair for improved health and condition.   Light trim: Snip the tiniest bit every two to three weeks to keep that fluttery, brow-grazing length. Style with a round brush: Use a small brush and a blow dryer to volumize and perk up the whisps. Sweep them slightly to the side or let them fall naturally. Add texturizing spray for more lift and bounce.  Don’t over-style: Too much heat or product weighs them down. A little goes a long way. Pro tip: If the fringe splits too much in the middle, blow-dry it with a brush, pulling the hair side to side — not straight down. This encourages the tips to stay in line while maintaining that signature softness. How to Cut Your Own Birkin Bangs Cutting your own hair scares many — but if you’re brave, Birkin bangs are actually one of the easier styles to DIY. Just go slow and don’t expect perfection — remember: Birkin herself didn’t have perfectly floofed or trimmed tips. If in doubt, visit a stylist for the original cut, then you can practice maintaining the shape at home. To try it, you’ll need: Hairdressing shears — not kitchen scissors A fine-toothed comb Hair clips A steady hand and good lighting Steps: Section off your hair: Create a triangle starting at the top of your head and going down to the outer corners of your eyebrows. Remember to raise your chin when measuring to avoid unexpected results.  Dry hair only: Wet hair shrinks when dry — always cut fringes while your hair is dry. Start long: Trim below your nose and go shorter bit by bit. Point-cut or snip vertically for that wispy effect, but take care not to cut your positioning finger.   Soften the edges: Blend the sides into the rest of your hair so it falls naturally. Step back often: Check your progress in the mirror with your head in a neutral position — not tilted down or excessively up. Use finger styling to keep that tussled look while shaping your new fringe into shape.  https://www.youtube.com/watch?v=DMaaDUKVejI&t=267s If you’re brave enough, you can use this tutorial to help you cut and style your own textured fringe like Jane Birkin’s iconic look.  If Birkin Bangs Aren’t for You, Try These Bangs aren’t one-size-fits-all. If this textured fringe doesn’t feel right on you — or if you tried it and didn’t fall in love — don’t worry. There are plenty of flattering alternatives. Talk to your stylist about what will balance your features best. Sometimes, it’s all about length, texture or how the cut blends into the rest of your hair.  Cutting a stylish fringe is so popular that many A-list celebs continue wowing crowds with various bangs — from Kim Kardashian to Ciara and Billy Eilish — featuring textured joy. Some alternatives include: Curtain: Best for round or square faces. When parted down the middle, these bangs work to sweep coquettishly up the sides. The bangs also frame your face gently.  Side-swept: Best for oval or heart-shaped faces. Side-swept fringes soften the forehead and grow out gracefully. You can also play with an asymmetrical look with these.  Micro or baby bangs: Best for petite faces or edgy vibes. These super short, high-impact fringes are a bold statement that offers something completely different from the Birkin bangs.  Long fringe: Best for almost all face shapes. Long fringes are very forgiving and go with any hairstyle. These can range from just below the brows to up to mid-cheek in length, and you can tuck them cheekily behind an ear or part them down the center.  FAQs Can I Get Birkin Bangs If I Have Curly Hair? Yes, but they’ll look different than on straight hair. Birkin bangs on curls give a soft halo effect — just ask for a longer length and shape them when dry to avoid shrinkage. Use a curl cream to define and keep them in place. Do Birkin Bangs Work With Glasses? Absolutely — just keep them long enough to sit above your frames or short enough not to compete. Avoid letting the hair bunch behind your lenses — trimming and styling make all the difference. How Do I Grow Out Birkin Bangs Gracefully? Start by sweeping them to the side and blending them into face-framing layers. A little wave or bend with a curling iron helps hide awkward in-between stages. Dry shampoo and texturizing spray can add lift when the hair gets heavy. Own the Look Birkin bangs with short hair strike that elusive balance between a styled and spontaneous look. These flirty-fairy whisps frame your face, elevate any haircut and draw attention to your beautiful eyes. They’re about embracing imperfection — and somehow looking cooler for it. So, go for the fringe if you’re craving something new, soft and nostalgic. Whether you’re fresh from the salon or busy cutting them in your bathroom — armed with scissors and hope — Birkin bangs bring a little ‘70s magic into your everyday style. Remember to share your experiences with the ever-stylish French-girl look of Birkin bangs on our socials.

Everyone wants healthy, shiny and frizz-free hair, but constant heat styling, chemical treatments and environmental factors can take a serious toll. Over time, hair loses moisture and strength, making it look dull and damaged. If you’ve been searching for a way to restore softness without resorting to harsh chemicals, a few benefits of hair botox can help you get there.  What Is Hair Botox and How Does It Work? Hair botox is an advanced deep-conditioning treatment designed to rejuvenate dry, frizzy and damaged hair. Despite its name, it doesn’t contain botulinum toxin like traditional Botox injections. Instead, hair botox is a powerful formula packed with nourishing ingredients such as collagen, amino acids, vitamins and natural oils. It penetrates deep into the hair shaft, filling in cracks and smoothing the cuticle to restore strength, hydration and shine.  Leave-in conditioners can give your hair added moisture, keeping it soft and smooth throughout the day. However, hair botox treatments go beyond surface hydration, deeply repairing and rejuvenating your strands.  Unlike keratin treatments, which rely on harsh chemicals like formaldehyde to straighten hair, hair botox is free from damaging ingredients. Instead of altering your hair’s structure, it enhances its natural beauty by repairing damage, reducing frizz and adding long-lasting moisture. It’s safe for curly, straight and color-treated hair.  A hairdresser will apply the treatment from root to tip and leave it on for about 45 minutes to an hour. This gives the ingredients enough time to nourish the hair. Right after rinsing and blow-drying, your hair will appear noticeably softer and shinier.  Key Ingredients in Hair Botox The formula varies depending on the brand, but most hair botox treatments include: Collagen: A protein that strengthens hair and improves elasticity, preventing breakage. Vitamins (like B5 and E): Essential for scalp health, hydration and protection from environmental damage. Vitamin E, in particular, is a powerful antioxidant that protects the scalp from damage caused by free radicals, which can weaken hair strands and lead to breakage over time.  Amino acids: Help rebuild and repair damaged hair fibers, making hair stronger and more resistant to breakage. Hyaluronic acid: A moisture-binding ingredient that deeply hydrates and prevents dryness. Natural oils (such as argan or coconut oil): Restore moisture, smooth the hair cuticle and add shine.  The Benefits of Hair Botox There are numerous benefits of hair botox, making it a great option for those who want healthier, shinier hair without chemical damage. Here’s what you can expect: Frizz Control If frizz is your biggest hair struggle, hair botox can help. The treatment seals the hair cuticle, preventing humidity from causing unwanted frizz and flyaways. The result is smooth, sleek hair that stays put even in humid climates. Deep Repair for Damaged Hair Daily styling, heat exposure and chemical treatments can weaken your hair over time. Hair botox works to repair damage by filling in cracks and gaps in the hair shaft, making strands stronger and more resilient. It’s especially beneficial for those with bleached or color-treated hair. Intense Hydration Dry hair can look dull and feel rough to the touch. Hair botox provides an intense moisture boost thanks to ingredients like hyaluronic acid and natural oils. This helps restore softness and elasticity, leaving your hair feeling silky and nourished. Adds Shine and Volume Limp, lifeless hair can get a major upgrade with hair botox. The treatment coats each strand, giving it a fuller appearance and a natural, glossy shine. Unlike some treatments that leave hair flat, hair botox helps maintain volume while still smoothing the cuticle.  No Harsh Chemicals One of the biggest benefits of hair botox is that it’s free from formaldehyde and other harmful chemicals often found in straightening treatments. Formaldehyde can damage the hair shaft, creating irregular cuticles. Botox is a much safer alternative that provides similar smoothing and strengthening effects without the risk of damage.  What Is the Best Botox Treatment for Hair? With so many options available, what is the best botox treatment for hair? Ultimately, it depends on your hair type and needs. Some brands focus on hydration, while others are better for repairing damage. Here are some top choices: Majestic Hair Botox: Known for its ability to control frizz and add silkiness, this formula is perfect for those who want smoother, shinier hair. It also helps with deep hydration and hair fiber reconstruction. Nutree Amazonliss Hair Botox: Infused with Amazonian ingredients, this treatment focuses on deep hydration, repair and shine. It’s particularly beneficial for chemically treated or dry hair.  Kachita Spell Hair Botox Treatment: A salon-quality product that works well for deep conditioning and strengthening. It contains keratin, proteins and vitamins to nourish and repair damaged hair while enhancing smoothness.  Honma Tokyo Hair Botox: This treatment is ideal for people with very frizzy or curly hair. It smooths strands without completely straightening them, allowing for a more natural look while still reducing frizz and dryness. Inoar Botox Capilar: Designed for thick, coarse or curly hair, this treatment deeply moisturizes while reducing volume and enhancing manageability. It’s a great choice for those who want sleeker, more polished hair without completely flattening their hair’s natural texture.  Bring Your Hair Back to Life Hair botox is a fantastic solution for those looking to restore their hair’s health, shine and smoothness. It’s safe, effective and packed with nourishing ingredients. Whether you have curly, straight, bleached or color-treated hair, this treatment can help bring it back to life — without the damage that comes with harsh chemicals. 

Struggling to fall asleep affects your entire life. If you don’t feel well-rested, you won’t enjoy your daily routine as much as you should. Many people turn to magnesium glycinate when they need help getting to sleep and staying that way. Learning more about the natural supplement could positively affect your nightly rest. What Is Magnesium Glycinate Good For? Magnesium glycinate is good for people who want to improve their sleep or address other health issues. Research from Cureus shows that medical professionals use it to treat sleeplessness, migraines, pain, constipation, asthma, arrhythmias and more. Varying the dosage can make it an effective, natural treatment for people in need. However, personal results vary because the research into this supplement is still growing. What Does Magnesium Glycinate Do? When the mineral enters the body, it becomes an NMDA receptor antagonist and vasodilator, which calms the nervous system and promotes better blood flow. The process may ease your pain, soothe your mind and produce laxative results. Pay attention to your dosage, as it changes the effects you’ll experience. You might also already have magnesium in your diet if you make meals with beets, bananas or dark chocolate regularly. Existing dietary magnesium will change how much of the supplement form you should take to stay at the recommended dose for your age and gender. When to Take Magnesium Glycinate? People take magnesium glycinate any time of the day. The mineral doesn’t have a powerful lethargic effect unless you take a larger than recommended dose. You could take it to ease your anxiety during the workday or before bed without feeling drowsy. You should also consider if you’re currently taking any prescription medications or other supplements. Magnesium glycinate side effects may occur because it can adversely interact with 66 medications and has major interactions with three — cabotegravir (Vocabria), dolutegravir (Tivicay) and erdafitinib (Balversa). Call your doctor to discuss your current medications and get their advice on your specific dosage needs, depending on your health history. How Much Magnesium Glycinate Should I Take? The amount of magnesium glycinate you should take depends on your age and gender. You should always talk with your doctor before taking any dosage of a medication or supplement, but experts with the Mayo Clinic recommend following these dosage guides to estimate your milligram (mg) intake. Dr. Emma Lin, board-qualified Pulmonologist and Sleep Medicine Physician and ReadyO2.com Co-Founder, says, “Most people fare well with 200-400 mg of magnesium glycinate taken at night. Not enough won't cut it. Too much can upset your stomach. Due to individual differences, what works depends on diet, stress, and health conditions.” Magnesium Glycinate Dosage Guide for MenAge RangeDosage19-30400 mg31 and Older420 mg Magnesium Glycinate Dosage Guide for WomenAge RangeDosage19-30310 mg31 and Older320 mg Magnesium Glycinate Dosage Guide for ChildrenAge RangeDosage1-380 mg4-8130 mg9-13240 mg Magnesium Glycinate Dosage Guide for TeensAge RangeDosageMales Between 14-18410 mgFemales Between 14-18360 mg You should also note that your current health circumstances will change your recommended dosage alongside any prescriptions you’re currently taking. If you’re on a specific diet, pregnant or undergoing medical treatments like chemotherapy, you should get a recommended dosage from your doctor before treating sleep issues or other conditions with magnesium glycinate. How Much Magnesium Glycinate for Sleep? Medical staff with the Cleveland Clinic recommend taking 200 mg of magnesium glycinate for sleep at least 30 minutes before it’s time for bed. While the supplement doesn’t make people drowsy like a sleep-inducing medication, its calming effect on your nervous system may settle your mind and ease any aches that could otherwise keep you up at night. Dawn Menning, Registered Dietitian, Certified Diabetes Care and Education Specialist, says, “Studies are limited on the benefits, but it has been suggested that for adults, 200-400 mg of magnesium glycinate depending on age and gender, can help improve sleep. Talk with your healthcare provider to determine the best dosage for you." Why Do People Compare Magnesium Glycinate vs. Citrate? People may compare magnesium glycinate vs. citrate to expand their treatment options. Mild magnesium glycinate side effects do exist. The Cureus researchers found that increased bowel movements were common when people took higher dosages than their bodies needed. The supplement also might not work for everyone. Citrate is the shortened form of magnesium citrate. People take it instead of its glycinate counterpart because it treats constipation more directly due to its differing chemical composition. If you’re trying magnesium glycinate for sleep, citrate may not give you the same effects you’re hoping to achieve. Other Ways to Improve Your Nightly Rest Magnesium benefits can assist with multiple health conditions, but it’s not the only solution to getting better rest. If you want to supplement your magnesium glycinate intake, consider making other simple lifestyle changes to improve your sleep routine. Change Your Thermostat If you wake up sweating most nights, adjusting your thermostat could solve your sleep problems. When people lower their thermostats to 60-67 degrees Fahrenheit, they get better rest because their body temperature remains lower. You could also get a smart thermostat to make that adjustment automatically while you’re busy with other parts of your sleep routine every night. Listen to Soothing Sounds Playing noises to fall asleep might seem backward, but it’s an effective way to ease your racing thoughts. White noise machines may improve your sleep quality by keeping you in dreamland throughout the night. Try downloading free apps to see which peaceful noises help you rest the most, like rain showers, airplane cabin sounds or white noise shushing you to sleep. Replace Your Curtains Thicker curtains will block more light while you’re trying to rest. You don’t even need to live in a major city or next to streetlights for this to be a problem. Hang thicker curtains on your windows to block out everything from moonlight to the floodlights on your neighbor’s house. Making your bedroom slightly darker could be exactly what your mind needs to disengage for the night. Get Better Sleep by Changing Your Routine Magnesium glycinate helps many people achieve better rest. Consider if it’s something you want to add to your evening routine. Your doctor is only a phone call away if you have any questions. Once you know what dosage you should take based on your current medications and your health history, you could finally have the deep sleep experience you’ve been missing.

Family planning is always a personal choice. You have to figure out what’s best for your body and goals, which might mean exploring options you never considered. Learning more about hormone-free birth control could expand your family planning knowledge before your next checkup. See if it could be something you want if you understand why people rely on it, the benefits it can offer and the potential risks you may encounter. Table of Contents Is Hormone-Free Birth Control as Effective as Hormonal Methods? What Are the Disadvantages of Non-Hormonal Contraceptives? Are There Any Health Risks Associated With Hormone-Free Methods? Are Hormone-Free Options Suitable for All Women? What Happens When You Stop Taking Non-Hormonal Birth Control? Does Non-Hormonal Birth Control Regulate Periods? What Is Hormone-Free Birth Control? Hormone-free birth control is any contraceptive method that doesn’t use hormones to prevent the ovulation or fertilization of a woman’s eggs. People often look into those resources if they worry about hormone-related side effects or hear that hormonal contraceptives can harm their health. Birth control without hormones may be more economically feasible as well. Alternative Contraceptives People Commonly Consider Numerous family planning resources don’t require hormones. Save your options in a list to easily reference them while talking with your doctor. Non-Hormonal IUDs Non-hormonal intrauterine devices (IUDs) sit within the uterus and repel sperm with copper. Other IUD forms use hormones to have the same effect, which can cause symptoms for people with more sensitive systems.  Barrier Methods People sometimes try barrier methods because you can instantly remove them if your preferences change. These options include condoms, sponges, cervical caps and spermicide. They’re only useful during sexual intercourse, which creates even more personal flexibility outside of your intimate activities. Fertility Tracking Tools Some people track their ovulation and simply avoid having intercourse around the time of egg release if they don’t want to get pregnant. You could do this by monitoring your basal body temperature and noting it on monthly calendars to see when your ovulation occurs, if you have routine periods each month. Apps are also available for people tracking their fertility. They log your basal body temperature, periods and symptoms. You can reflect on the past month to see when you ovulated based on the results. Devices can even assist in understanding your fertility. At-home electronic machines can test your urine to see if your hormones indicate that you’re close to ovulation. Others evaluate cervical fluid and signal if your electrolytes are at peak ovulation readings. Wearable devices provide constant body temperature monitoring abilities as well. Permanent Birth Control Surgery can provide permanent birth control for those who are interested. Tubal ligation cuts or seals the fallopian tubes so eggs can’t reach the uterus anymore. The procedure requires a recovery period and has a 3%-5% failure rate, but it can be an optimal solution for some women. Hysterectomies will also prevent pregnancy because the surgery removes your uterus. However, the procedure is much more extensive. Talk about your options with your doctor to decide what’s best for you. Pros and Cons of Non-Hormonal Birth Control Most changes come with benefits and drawbacks. Uncover the pros and cons people experience with non-hormonal contraceptives to better understand what your future may hold if you continue with one. Pro: No Hormonal Side Effects Introducing synthetic hormones into your body may result in side effects. While many people deal with them for a short time after starting their chosen birth control method, others have symptoms until they get off the contraceptive. Those side effects differ between each option but include experiences like: Irregular periods Cramping Acne Weight gain Mood swings Non-hormonal family planning methods don’t have the same side effects because they don’t contain estrogen or progestin. People who have difficulty adjusting to medical contraceptives may prefer something without hormones to feel more comfortable. Con: Some Options Require Vigilance If you get a hormonal IUD or contraceptive implant in your arm, you don’t have to think about your risk of getting pregnant. Those forms of protection can last for years. Barrier methods require conscious decisions to use them each time sexual intercourse happens with a partner who ejaculates. People sometimes forget to use them if they get caught up in the moment or have sex after getting intoxicated. Fertility tracking necessitates even more vigilance. You’ll have to note your daily temperature, remember to test your bodily fluids with your chosen device and review your logs routinely. The process may not bother detail-oriented people, but it’s not the best arrangement for everyone. Pro: You May Improve Your STI Protection  Hormonal birth control may effectively prevent pregnancies, but they don’t do anything against sexually transmitted infections (STIs). Other options, like male and female condoms, will block STIs because they’re a barrier between bodily fluids. You can always use both condoms or dental dams in addition to hormonal contraceptives, people relying on hormone-free barrier birth control methods already automatically get that protection. Con: Efficacy Rates May Be Lower Research shows that 31.9% of people using fertility tracking methods report having unintended pregnancies. The failure rate for hormonal birth control varies between 0.1%-7%, depending on the technique and each user’s ability to maintain their routine (like taking a daily pill). Other options, like condoms and sponges, can also break or move during intercourse. The various efficacy rates are something to consider if you’re starting birth control specifically to avoid a pregnancy. FAQs to Ask Your Doctor When you’re ready to talk to your doctor, bring your most pressing questions. Reading about the ones most people ask will prepare you for the conversation. Is Hormone-Free Birth Control as Effective as Hormonal Methods? Hormone-free birth control is not statistically as effective as hormonal methods, but can still work as intended. Your success rate depends on factors like sticking with your routine, remembering to use your contraceptive and avoiding accidents like ripped condoms. What Are the Disadvantages of Non-Hormonal Contraceptives? Non-hormonal contraceptives have a few disadvantages, like not being as statistically effective at preventing pregnancies compared to medical birth control. Others are more expensive than a prescription, like the cost of tubal ligation or a hysterectomy. Side effects remain possible as well, like vaginal irritation from spermicides or getting toxic shock syndrome from a sponge. Are There Any Health Risks Associated With Hormone-Free Methods? You may experience some health risks with hormone-free birth control, including pain after IUD insertion, vaginal irritation after using spermicides or urinary tract infections while using a cap. Always check the instructions on your preferred contraceptive to ensure you’re using it safely. Are Hormone-Free Options Suitable for All Women? Hormone-free contraception isn’t suitable for all women. Some women need medical birth control to manage menstrual symptoms. You may also want synthetic hormones if you have sex often and don’t want to risk a higher failure rate. Talk with your doctor if you have any concerns. What Happens When You Stop Taking Non-Hormonal Birth Control? Your experience after stopping non-hormonal birth control will change depending on the method you preferred. Someone stopping condom use or fertility tracking will feel exactly the same. You could need time for your vaginal pH to adjust after stopping spermicide. You’ll also increase your chance of getting pregnant, regardless of which non-hormonal method you chose. Does Non-Hormonal Birth Control Regulate Periods? No, non-hormonal birth control can’t regulate periods. Your menstrual cycle depends on your body’s hormone production. If you don’t balance your hormones with a prescription contraceptive, your period will stay the same. Find the Birth Control Solution That’s Right for You Choosing a contraceptive method is always a personal experience. Compare hormone-free birth control options to understand what’s available. Your doctor can guide your decision-making process by answering any of your questions before you rely on something to prevent pregnancies.

It’s easy to become a little self-indulgent with what you eat throughout the week. However, if you’re trying to be conscious of conditions like diabetes, you have to be more intentional with what your diet looks like. These diabetic-friendly meals can help you feel satisfied while keeping your blood sugar levels steady.  1. Vegetable Stir Fry There’s nothing more simple than sauteeing a pan full of colorful vegetables. Pick your favorite vegetables for the stir fry. Peppers and broccoli are often necessary, but you can take a leap by adding some mushrooms. These contain anti-inflammatory and antioxidant properties to help manage diabetes.   2. Buffalo Chicken Salad Wraps Buffalo chicken is such a delicious component, but you can make it a diabetic-friendly meal by turning it into a salad wrap. Try to look for low-carb wraps or tortillas for the base. You can also combine it with chopped celery, carrots and lettuce for texture and nutritional value. Opt for low-fat mayonnaise for your sauces.  3. Mango Veggie Spring Rolls These mango veggie spring rolls mainly require a little slicing before you roll them up in rice paper wrap, making them some of the easiest dishes to make. Go the extra mile by making a strawberry dip to accompany these. Berries contain antioxidants, which can reduce high blood sugar and insulin levels.    4. Baked Oatmeal with Pears Baked oatmeal with walnuts is a simple dish you can whip up for morning, noon or night. You can add cinnamon, nutmeg and cloves for a pop of flavor before balancing out your ripened pears. Also, extra tip— some oatmeal brands may use sugar as a preservative, so be sure to look out for the no-added-sugar labels.  5. Salmon with Green Beans Salmon fillets are such versatile pieces of protein. Go simple by baking them on a bed of green beans. For the sauce, you can mix olive oil and soy sauce for a more tangy taste. Others like to add brown sugar to the mix, but you can add minced fresh ginger and use sesame oil over Olive oil for more Asian flavor.  6. Stuffed Bell Peppers  Stuffed bell peppers are a hearty diabetic-friendly meal that is perfect when you love Mexican flavors. To make it a more diabetic-friendly meal, swap traditional rice for black beans instead. Others also choose to use standard tomato sauce over salsa since it’s a little less sweet.   7. Cabbage Steaks au Poivre Tender cabbage steaks have been all the rage lately, and they’re almost as simple to make as regular ones. Find a medium-sized head of this vegetable and slice it into the shape of a steak. For the sauce, try to use vegetable or chicken broth that’s low in sodium to keep things mellow.  8. Baked Pork Chops Another option to stray from your usual sirloin steaks is pork chops! These cuts are already quite lean, so use a marinade and avoid overcooking them to keep them as juicy as possible. You can pair this with a salad of your choice.   9. Beef Stew Beef stew is just such a comfort dish. You can pick lean stewing beef or lamb for the meat to keep your blood sugar in check. Make sure you cut them into the same size as your vegetables to help everything cook at the same time.   10. Shrimp Avocado Salad  If you want a high-protein and refreshing meal, shrimp avocado salad is the way to go. You can steam your shrimp instead of frying to avoid oiliness. For a twist, add slices of red onions to complement the softness of your avocado.  11. Tuna Melt Wrap Short on time? The tuna melt wrap is one of the quicker diabetic-friendly meals. Drain your tuna and mix it with Greek yogurt since it’s less fatty than mayonnaise. Add in Dijon mustard, lemon juice, relish and your preferred spices. Corn, red onion and cheese go well in this dish. 12. Low-Fat Carbonara Carbonara often gets a bad rep, but there are many ways to make it healthier. For example, pick lean-back bacon and low-fat soft cheese when making it. For extra veggies, stir in thawed frozen peas with your egg mixture.  13. Chicken Lettuce Wraps Another light meal option you can go with is chicken lettuce wraps. Some people opt for ground turkey instead of chicken to switch things up while keeping it lean. As for the lettuce, look for Bibb or butter lettuce for larger-sized leaves.  14. Chicken Tzatziki Bowls Create a filling bowl of chicken tzatziki and your favorite vegetables. You can marinate your chicken in Greek yogurt, olive oil, garlic, shallots and spices. Pair it with ginger tahini with a subtle lemon flavor to balance out your tzatziki sauce.  The Secret to Making Diabetic-Friendly Meals While there are numerous other recipes to make diabetic-friendly meals, it’s important to know the habits and basics to help you further manage your condition. Try out these tips: Portion wisely: As important as it is to add as much variety to your plate as possible, you also have to focus on proper portioning. The larger the portion sizes, the more carbs, fat, sugar and salt you introduce to your diet. Try to focus on just one plate at a time. When you feel full, stop and save the leftovers for next time.   Have a good schedule for eating: It’s best to have a usual eating time that you can stick to when eating, as it gets your body used to processing everything. Schedule breakfast, lunch and dinner time. Keep in mind that people with type 1 diabetes may undergo constant hunger even when they eat regularly, so add room for snacks.  Find alternatives when possible: One technique used in almost all these recipes is finding a diabetic-friendly alternative for more triggering foods. For example, swapping out black beans for rice can lead to a healthier diet. If you want to choose the latter options, remember rule one on portions! Meal Prep Mindfully for Your Condition A personal home menu you enjoy is important for fulfilling and filling meals. Adopt these easy, diabetic-friendly meal options and cook some delicious dishes. Share with us your favorite recipes on our social media!