Living with diabetes means drastically changing your lifestyle. That’s quite a thought to consider, but one that thousands of Americans deal with every day. Whether you’re a type 1 diabetic — meaning your body doesn’t produce insulin — or a type 2 diabetic who may or may not use insulin but needs to control your diet, weight and lifestyle choices to maintain your glucose levels, exercising is a vital part of diabetic control.  Watch Your Diet When Exercising With Diabetes Adrenaline often raises your blood sugar, especially if you eat refined carbohydrates before or during a workout. As a person with diabetes, you must pay attention to the exercises you do — competitive sports, heavy lifting and sprints produce stress hormones like adrenaline, which get your liver and pancreas working to raise the glucose levels in your blood.  So, must I stop playing sports? No, you can continue achieving your sporting goals, but you’ve got to be more careful when doing so. For example, carbo-loading before an event is still possible, although you should cut back on your pizza, pasta, white bread and white rice intake in favor of vegetables, whole grain products and fruit. Leave out the refined carbohydrates and replace them with complex carbs that have high levels of nutrients and fiber. A single day of carbo-loading before a sports event of 90 minutes or more should be sufficient in order to maintain your glucose levels. If you’re working out, there’s no need to eat any carbs, bad fats or sugary products before or during your gym session. In fact, with diabetes, you should try and avoid these at any time.  The best dietary gauge you have is to pay attention to your diabetic symptoms in conjunction with your regular blood glucose checks over time — if you’re not urinating as often, feeling more awake and alive and your skin condition is improving, you’re likely on the right track with your exercise diet.  What Can I Do to Prepare for Exercising With Diabetes? By all means, if you’re aware of how some exercises raise your blood glucose, go ahead and do them, but maintain a good check on your sugar levels until you know how well those exercises are counteracting your rise in glucose. If you’re unhappy to risk a rise in glucose, consider the following for your workout: Circuit weight training with high repetitions using light weights. Eat yogurt, peanut butter or nuts before or during your workouts. Move your workout session to later in the day to counteract your body’s natural blood glucose rise in the mornings. Minimize the rise in your adrenaline by meditating, visualizing and pacing your breathing before and during your gym session. Ask your doctor to adjust your short-acting diabetic medication intake before your workout sessions. The Best Exercises for Diabetics Whatever exercise you do, you must become familiar with how your blood glucose reacts during and after the session. While adrenaline-raising exercises can increase your body’s sugar levels, the after-effect of physical activity can do the exact opposite for 24 hours or more, so check your glucose levels often when you start new exercise regimens. Your body can become more sensitive to insulin after exercise, so you want to avoid hypoglycemia — very low blood glucose — at all costs.  When you start exercising with diabetes, several exercise types can help you ease into a level of fitness that will allow for less extreme blood glucose and insulin adjustments and, ultimately, a more balanced body as your physical health improves. 1. Walking You can walk anywhere. You don’t have to be a gym member or buy costly equipment to do so — with a secure environment and a decent pair of shoes, you can begin walking today. Taking a brisk 30-minute walk every day, especially after meals, can healthily lower your insulin intolerance levels, blood pressure and body mass index. After walking daily for some time, you should find that maintaining your A1c test levels at 7% or below will be easier.  2. Cycling  Cycling is a low-impact form of exercise. While the link between diabetes and various forms of arthritis seems tenuous at face value, there is evidence that upward of 50% of people with diabetes could become afflicted with osteoarthritis, while those with rheumatoid arthritis run a higher risk of acquiring type 2 diabetes. Cycling’s low-impact exercise, when done regularly, is excellent for alleviating arthritic pain while also improving your body’s cardiovascular function. 3. Water Exercise Exercising in water, whether through swimming, aqua jogging or water aerobics, can improve your aerobic fitness, strength and vascular health while reducing your joint stress. According to a 2020 study, even three one-hour sessions of upright water-based exercise in the pool per week for eight weeks resulted in effective fitness improvements for subjects with type 2 diabetes. 4. Resistance Band Activities While heavy weight lifting effectively improves your strength levels, there remains a risk that you could cause a rise in your blood glucose levels. The risks remain with resistance band exercises, but the lower impact is more akin to high repetition using lighter weights — altogether not as adrenaline-charging heavy lifting activity. Using resistance bands works your muscles but also allows for closer management of your glucose levels. 5. Calisthenics The art of calisthenics means using your own weight to boost your muscle strength. With calisthenics, there’s no need to pay for costly weights or resistance bands — you can do the exercises in the privacy of your own home and you get to work your entire body as you choose. From abdominal crunches to squats and pullups to situps, pushups and lunges, you can target every muscle group. Try to vary the exercises you do and take a day off between your strength sessions.  6. Mindfulness Techniques While the above exercises target your body’s health and fitness, you should always remember how your improved mental health can positively impact your diabetes. Exercises like yoga involve using physical postures, breathing regulation, and concentration to relax your body and mind. Qigong uses movement, meditation and breathing control as forms of stress relief, and mindfulness-based meditation techniques also relieve stress. All of these assist with improved sleep, weight control and lowering blood pressure — all essential in improving blood glucose levels. Exercising the Right Way With Diabetes Diabetes affects millions of people across the United States, and as a result, there are numerous experts with differing opinions on diabetic lifestyle changes, exercise and dietary requirements. The diabetic condition should not dictate to you — you should dictate its impact by making the best choices for your body by amending your lifestyle, diet and exercise routines in necessary ways to achieve the most positive results.

Many people spend their lives daydreaming about getting pregnant one day. If experiencing pregnancy is something you might like one day, egg freezing could make your dreams possible when the timing feels best. Learn more about it to better understand if it’s something you might do to preserve your future. What Is Egg Freezing? Egg freezing is also known as oocyte cryopreservation. It’s the process of using assisted reproductive technology to save fertilized eggs (gametes) for future implantation. It may seem like a futuristic health care service, but it’s been around for decades. The first successful pregnancy using previously frozen eggs resulted in twins born in 1986, leading to scientific developments that improved success rates. At What Age Should You Freeze Your Eggs? Experts recommend freezing your eggs before you turn 40, but doctors accept eggs after that age in certain circumstances. It depends on each unique patient.  Sometimes, the recommended egg-freezing age surprises people. There’s a general societal pressure for people with ovaries to get pregnant during their 20s and early 30s. If you’ve been trying to conceive and worried that you might be among the one in six people who struggle with infertility, you may still have plenty of time. Talk to a reproductive endocrinologist about whether you’re a good candidate for this procedure. Why Do People Freeze Their Eggs? Getting pregnant later in life is optimal for people in many situations. They may choose to preserve their eggs if they’re: Undergoing surgery that could damage their ovaries At a high risk of premature ovarian failure due to their genes or menopause About to start chemotherapy that could affect their fertility Removing their ovaries due to abnormal growths Living with an ovarian disease It’s also perfectly acceptable to freeze your eggs if you’re not ready to have kids. A reproductive endocrinologist will run blood tests and sample eggs to determine if you’re a candidate, regardless of what’s behind your decision to explore this opportunity. How Is Egg Freezing Done? Egg freezing takes one to two months from start to finish. First, a reproductive endocrinologist will talk you through the process. Afterward, they’ll do an ultrasound and bloodwork to determine your hormone levels and the number of eggs you have. You’ll then need to take injection medications to stimulate egg production. This takes around 10 to 12 days, which includes additional ultrasounds and blood tests throughout those two weeks to track your follicles’ health.  When your endocrinologist sees positive results, they’ll give you a trigger shot and retrieve your eggs at least a day or two afterward. Your doctor will use a transvaginal ultrasound to gather your eggs while you’re under sedation. They don’t cut into your pelvic region. Your surgeon will then place your eggs in the cryopreservation equipment until you’re ready to use them. How Much Does It Really Cost? Egg freezing costs between $4,500-$8,000 nationally, but the final price depends on your chosen fertility clinic. It also changes if you need multiple rounds of the injection medications. The same research shows that the medication costs $4,000-$6,000 per cycle, so you’ll pay more than the average if your reproductive endocrinologist doesn’t see positive results after the two weeks of your initial round. Keep in mind that storing your eggs comes with a monthly or annual fee, depending on your clinic’s storage process. The longer you wait to use them, the more you’ll pay. Is This Process Covered by Insurance? Insurance companies don’t typically cover egg freezing because it’s seen as an elective procedure. Contact your health insurance provider to verify if this is the case for you. You can also reach out to your employer’s Human Resources (HR) department. The latest data shows that 16% of large employers provide coverage outside of health insurance. That number increases to 37% of big high-tech companies and 63% of Fortune Best businesses. Pros and Cons of Egg Freezing You should always know the advantages and disadvantages of any health care service before deciding if it’s a good step for you. These are the pros and cons of freezing your eggs. Bring them up with your doctor or endocrinologist to discuss how they may affect you, given your medical history. Pro: It Makes Pregnancy Possible for More People The pain of wanting to have children and not being able to — whether due to an unexpected diagnosis, surgery or treatment — can shatter lives. Modern advancements make egg preservation safer and more successful than ever. Giving people the choice they deserve to have over their own reproductive health is life-changing. Con: Egg Freezing Does Come With Potential Complications There are always some risks to undergoing medical procedures. Egg preservation is no different. The process has numerous potential side effects like: PMS symptoms during hormone injections Ovarian hyperstimulation syndrome, which leaks fluid from your ovaries into your body and occurs 5% of the time Internal needle punctures during egg retrieval — there are no surgical incisions, but the removal does involve a needle that could puncture your uterus, bladder, cervix or ovaries. Anesthesia complications for people with preexisting health risks Talking to your doctor about these potential complications is crucial. You should know what may be likely to happen due to your health history before scheduling your first hormone injections with a reproductive endocrinologist. Pro: The Process Removes “Biological Clock” Anxiety People who have worried about their fertility fading with time know that it only gets worse as the years pass. It can become an all-consuming anxiety that disrupts your quality of life. Freezing your eggs removes it because you’ll know they’re viable whenever you return for implantation. Con: The Average Timeline Isn’t Guaranteed The standard description of oocyte cryopreservation includes one two-week round of hormone injections, but that isn’t definite. Your body may need more time and hormonal assistance to strengthen your follicles. The blood work results will show what’s best for your ovaries. You won’t know exactly how many rounds of injections you’ll need before proceeding to the removal process. Make the Best Choice for Your Future Saving your eggs for later can be an appealing idea for many reasons. Make an appointment with your doctor to discuss the pros and cons. Once you’ve read more about the process, reviewed your health history and met with a reproductive endocrinologist, you’ll feel confident about your decision either way.

You're seated when a sudden wave of intense warmth hits your body, followed by embarrassing sweating and a racing heart. At first, you waved it off as a hot day or thought it was because you ate too much hot sauce. But then it happened again a few times, including nights when piquant wasn’t on the menu. Perhaps it’s time you consider hot flashes in men as the reason behind this uncomfortable flushing.  Hot flashes aren’t solely a women’s issue. Here’s why men experience them and what you can do to beat the heat. The Science Behind the Sweat There are several causes of hot flashes in men. Understanding them helps determine the most suitable approach to managing these symptoms. They include: 1. Hormonal Imbalances and Andropause As men age, testosterone levels naturally decrease at 1% per year. While this process is gradual, a rapid drop in testosterone triggers the brain’s hypothalamus, which is responsible for regulating body temperature. It signals blood vessels to expand, resulting in a sudden surge of internal heat. Low testosterone levels can also lead to fatigue, mood swings, weight gain and decreased libido. Fortunately, only 10 – 25% of older men have testosterone levels considered low enough to instigate male menopause — also known as andropause. A blood test will determine if low testosterone is contributing to your symptoms. This also applies to people assigned female at birth (AFAB). Researchers discovered that over two-thirds of transgender men in the perimenopause or menopausal age bracket experience hot flashes, including those who’ve undergone a hysterectomy — where the ovaries are surgically removed. 2. Testosterone Replacement Therapy Withdrawal Men undergoing testosterone replacement therapy (TRT) may experience hot flashes if they stop treatment abruptly. When external testosterone is introduced into the body, the natural production of the hormone slows down. When TRT is discontinued, it can take time for the body to regain balance, causing hormonal fluctuations that result in hot flashes. Gradually tapering off TRT under medical supervision can help minimize withdrawal-related hot flashes. 3. Stress and Anxiety Mental health plays a significant role in triggering hot flashes. Wondering how? Stress and anxiety activate the “fight or flight” response, stimulating the body to release adrenaline and increase heart rate. This results in an internal surge of heat and excessive sweating. Most people afflicted by Generalized Anxiety Disorder (GAD) are constantly in this hyper-aware state. They experience physical symptoms of GAD, such as abrupt body temperature changes, excess sweating and irregular heart palpitations — characteristics of hot flashes. 4. Some Medications Certain therapies and medicines interfere with the body’s natural processes of hormone regulation and temperature control, leading to hot flashes. Studies looking to establish the occurrence of hot flushes and their bedtime equivalent, night sweats, in cancer patients underscore the following culprits: Cancer treatments. Hormone therapy with gonadotropin-releasing hormone or estrogen, including gender-affirming regimens. High blood pressure medicines. Antidepressants. Opioids and pain medications. Steroids and corticosteroids. Surgery to remove one or both testicles for the treatment of prostate cancer. If you suspect your prescription is causing hot flashes, consult your doctor before changing your regimen. 5. Medical Conditions That Trigger Hot Flashes Several underlying health conditions induce male hot flashes, particularly: Hormonal imbalances. Hyperthyroidism, where an overactive thyroid increases metabolism, causes excessive heat production and sweating. High blood pressure affects circulation, potentially leading to temperature dysregulation. Diabetes. Unstable blood sugar levels can trigger sweating episodes and heat surges. Some cancers, particularly those that target the prostrate and blood. Viral infections like COVID-19, HIV and even the common cold. Bacterial infections like tuberculosis. Neurologic conditions, specifically those characterized by damage to nerves that regulate heat-generating functions like blood pressure, heart rate and respiration. Digestive illnesses, such as gastroesophageal reflux disease (GERD) and acid reflux, are linked more to night sweats than daytime hot flashes. Mental health illnesses, such as GAD and depressive disorders. Substance abuse of alcohol and drugs like cocaine, heroin and meth. Managing these conditions with appropriate medical guidance can help alleviate hot flashes. 6. Lifestyle Factors and Environmental Triggers While most hot flashes happen randomly and at any time, others are motivated by everyday stimuli, such as: Spicy foods and alcohol. Your favorite hot wings might be betraying you. These dilate blood vessels and can make you feel even hotter. Caffeine overload. Overconsumption of coffee or energy drinks may overstimulate the nervous system, raising the body’s temperature. Overdressing in hot environments. Overheated rooms, tight clothing and excessive bedding can contribute to night sweats and hot flashes. Smoking. Nicotine affects circulation, increases blood pressure and exacerbates sweating, factors that exacerbate hot flashes — yet another reason to quit. Keeping a log of when hot flashes occur can help you identify and avoid your specific triggers. Making small adjustments to your lifestyle can significantly reduce the frequency of episodes. Signs You’re Experiencing Hot Flashes Hot flashes in men often show up as: A sudden feeling of intense warmth, primarily in the upper body. Profuse sweating. Chills afterward, as your body overcorrects for the heat surge. Heart palpitations or a racing heartbeat. Night sweats, which can disrupt sleep and leave you feeling exhausted. Many men feel embarrassed about experiencing hot flashes, but acknowledging them is the first step to better management. Recognizing these symptoms early can help you pinpoint triggers to seek effective treatments. How to Manage and Reduce Hot Flashes 1. Master the Art of Layering Since hot flashes come without warning, dressing in light, breathable layers make it easier to shed heat when needed. Avoid synthetic fabrics that trap heat and moisture. Moisture-wicking fabrics are effective in keeping sweat under control. 2. Try Stress-Relief Techniques Stress is a major trigger for hot flashes. Practices like meditation, deep breathing and progressive muscle relaxation can help keep your nervous system calm and cool. Engaging in hobbies, socializing or even practicing gratitude can lower stress levels and minimize the likelihood of experiencing hot flashes. 3. Keep a Cool Drink Handy As people age, they begin losing the ability to preserve optimum body fluid levels. During a hot flash, you sweat to cool down. If you don’t refill these reserves, dehydration sets in — quicker if you experience several flush episodes. A cold glass of water or herbal tea can help bring your core temperature down quickly. Staying hydrated keeps your system running smoothly. Experts recommend that people over 50 consume at least two liters of water daily. Some of this comes from the meals you consume. So, include foods with high water content in your diet. Watermelons, tomatoes, berries, leafy greens and cucumbers are viable options. Also, avoid excessive caffeine or alcohol, as they can aggravate dehydration and initiate a hot flash. 4. Mind Your Diet Some foods and drinks worsen vasomotor symptoms or are risk factors for conditions that trigger them, like obesity. Besides spicy meals, refined grains, highly saturated fat foods and sweet desserts are risk factors for hot flashes. Additionally, fluctuating hormonal levels in people 50 and over cause a weight gain of about 1.5 pounds yearly. The Extra bulk insulates heat, making it harder for the body to cool down naturally. Keep a food diary to identify your triggers and prioritize wholesome choices that are filling yet cause little to zero upswings in your body mass index. Avoiding ultra-processed foods, excess sugar and fried foods may also help stabilize blood sugar levels, reducing the likelihood of sudden hot flashes. 5. Exercise, But Do It Smartly Regular exercise helps regulate hormones and reduce stress, but overheating during workouts can worsen things. Opt for lower-intensity activities like swimming, yoga or brisk walking instead of high-intensity interval training (HIIT) in a hot gym. Working out in a cooler environment or during chillier times can prevent overheating. 6. Consider Hormonal Therapy — With Caution For men with significantly low testosterone, TRT might help — but it’s not always the best option. Some men may benefit from natural hormone-balancing strategies, while others prefer modern medical intervention. Talk to your doctor to weigh the benefits and risks. Hot Flashes in Men — Nothing to Worry About Hot flashes in men are a manageable issue. Many men feel isolated in their experience, but the reality is that hot flashes are more common than you think. The key is to understand what’s causing them and make small interventions to keep your cool. Open discussions with healthcare providers, partners and peers can help lessen the stigma and encourage better management techniques.

There are many reasons why people start using birth control, so stopping it takes an equal amount of consideration. Regardless of what’s behind your decision to stop taking it, you should feel confident about your future. Learn more about what happens when you get off birth control to understand your potential upcoming experience and what you might want to discuss with your doctor. What Happens When You Stop Different Kinds of Birth Control One kind of birth control doesn’t work for every person who menstruates. Here’s what you might undergo when you get off the type of contraceptive that’s worked best with your body. The Pill Whether you take the combination, continuous use or progesterone-only pill, stopping them causes similar outcomes. You’ll likely experience a light period within a week of your prescription ending. Your body will need time to get used to relying on its own hormones to regulate your menstrual periods, so give yourself three months to get back to a standard 28-day cycle. An IUD An intrauterine device (IUD) can last for years. When you’re ready to remove it, you may have some mild side effects like: Light bleeding Mood swings Headaches Fatigue Weight gain It can take three or more months for your body to produce regular menstrual cycles again. If your side effects last longer than a week, make a doctor’s appointment to find out if there’s an underlying reason, like an infection. The Implant Anyone with a birth control implant will likely get a numbing injection before your doctor physically removes it from your arm. Once it’s out of your body, the side effects you may have had from it may go away within a week. Menstrual periods typically resume quickly as well. The most common outcomes are implant site infections and bruising after removal. Birth Control Shots Injections are some of the strongest forms of birth control for people who menstruate. After stopping your quarterly shots, it can take 10 months or longer to resume monthly periods. The hormones are supposed to last for a long time, so your body will need up to a year or longer to get back to its prior hormone production levels. The Ring The birth control ring needs replacing once a month, so the synthetic hormones won’t stay in your body very long. You could experience typical side effects of stopping contraceptives in general, like: Heavier bleeding Long periods Increased vaginal lubrication Longer or shorter gaps between periods Weight gain It may take around three months to resume a recurring, 28-day cycle again. Talk with your doctor if you have other symptoms that disrupt your quality of life or cause concern. The Patch The side effects of stopping the patch are similar to quitting a vaginal ring. The patch lasts three weeks out of the month, so it doesn’t remain in your bloodstream long-term. The only possible outcome besides the typical side effects could be a rash if your skin gets easily irritated by the patch’s sticky substance and swells after its removal. FAQs About Getting Off Birth Control Dive into the most common questions people have about stopping their birth control method to get science-backed answers. They may even bring up potential challenges you haven’t considered yet, which could impact how you manage your ongoing reproductive health. Why Do People Stop Birth Control? People stop birth control if they’re living with intense side effects, want to try another contraceptive method or plan on getting pregnant. Doctors also advise their patients to stop birth control before undergoing significant surgeries due to the higher risk of blood clots while someone’s on synthetic hormones. What Are the Most Common Side Effects? The most common side effects of stopping birth control are similar to having a period. You may have heavier bleeding, tender breasts, mood swings and acne. Depending on the contraceptive’s strength and preexisting medical conditions, you might also not have a 28-day cycle for months after your birth control ends. Is It Healthier to Get Off Birth Control? You may have seen internet posts about birth control not being healthy due to the rise of misinformation regarding cisgender female reproductive health. Word-of-mouth myths have also been attributed to misinformation long before social media existed. The truth is that birth control is only unhealthy if you have adverse side effects and your doctor agrees that it would be better to stop the prescription. If you’re dealing with unpredictable periods, severe side effects, physical pain or anything else that disrupts your quality of life, another form of birth control may work better with your body. Sometimes, people need to try more than one to find the best match. How Long Will It Stay In My System? Birth control stays in your system as long as it’s supposed to. The 28-day pill only has 21 active days, so when you start the placebo pills, your body recognizes the changes in hormone levels, so your period starts. The implant provides enough birth control to last in your body for years. The time it takes for the synthetic hormones to leave your body after stopping birth control will depend on how long they are supposed to last during use. When Will I Start Ovulating Again? Medical experts agree that people with ovaries typically begin ovulating one to three months after stopping their birth control. There are some cases where that changes. You may not ovulate for the first few months if your body needs more time to adjust. You also might not ovulate every month immediately like someone who hasn’t been on birth control. Your natural hormone production will need time to get back on schedule. If you had a medical condition before starting birth control — like polycystic ovarian syndrome (PCOS) or a thyroid condition — your ovulation may not become predictable. Talk with your doctor about how your health history may impact your ability to release an egg each month after stopping synthetic hormones for a while. How Soon Can You Get Pregnant After Stopping Birth Control? You may be able to get pregnant quickly after getting off birth control, but it depends on the method you are using and your body’s ability to ovulate on its own. Medical experts point out that the timing can be different for the four types of birth control: Combination hormonal treatments: Around half of the people stopping a combination birth control method (the pills, patch or vaginal ring) get pregnant within three months of stopping. Barrier methods: Contraceptive barriers (the diaphragm, female condom, cervical cap and more) can come out instantly, so you can get pregnant right away after removing them. IUDs: You can get pregnant during your first menstrual cycle after IUD removal, but that may differ for people who need more time to overcome the removal side effects. Progestin-only treatments: Conception is possible immediately after stopping the pills or removing the implant. If you were taking shots, your body may require three to 18 months before ovulation resumes. Hyperovulation after stopping birth control is also possible. The synthetic hormones can regulate, pause or stop your periods by convincing your ovaries that you’re post-menopausal and don’t need to be fertile anymore. They get the signal and stop releasing eggs. When you end your birth control prescription, your ovaries essentially realize they can ovulate and may enter hyperovulation as your body resumes management of your periods. This isn’t a guaranteed result of stopping hormonal contraceptives, but it’s possible and can cause faster or multiple pregnancies. Do What’s Best for Your Body Making an appointment with your doctor is the last crucial step in determining the best path forward for your reproductive health. Once you learn what happens when you get off birth control, reflect on your health history. Together, you’ll decide if stopping hormonal contraceptives is best for you and what you want to achieve afterward.

Living with vertigo is not fun. Who would choose to experience dizziness, loss of balance, blurred vision and nausea regularly? Fortunately, there are some exercises you can do at home to combat this typical result of migraines or head injuries. Investigate the following step-by-step routines for several home exercise options that could alleviate your vertigo type. Remember to consult your physical therapy specialist before trying any of them, though. 1. The Marching Exercise The Marching exercise is a simple procedure many people with vertigo use to prepare for more complex exercises. All you need is an open space near a wall in your bedroom, living room or kitchen and a single chair, similar to the Romberg exercise that follows soon. Stand with your feet slightly apart, facing away from a nearby wall, with the chair in front of you. If you start losing your balance during the exercise, use the wall behind you or the chair you’re facing for support. Position your arms at your side. With your arms at your side, alternate lifting your knees as high as possible, like you’re marching in place. Keep marching in place for 20 steps, then stop and stand still for 30 seconds. Repeat the exercise, increasing your steps to 30. You can do the Marching exercise twice or thrice daily as a stand-alone routine or in preparation for another vertigo exercise. Remember, if you start feeling dizzy, use the wall or chair to maintain your balance. 2. The Romberg Exercise Specialists developed the Romberg exercise as a level-one beginner routine to assist vertigo patients in managing their symptoms. By training your body to manage the vertigo effects, symptoms often improve. Like the Marching exercise, you’ll want a nearby wall and a chair. Like the Marching exercise, and for the same reason, stand facing the chair with the wall behind you. This time, put your feet together so your ankles touch. Depending on how you feel most comfortable, position your arms at your sides or cross them over your chest.  Close your eyes. If the dizziness is too much, open them, but maintain your position. Try closing your eyes for 30 seconds at some time during the exercise. You can do the Romberg exercise up to three times daily. If you’re mastering the routine, try raising your chin and lowering it with closed eyes during a session.  3. The Epley Maneuver The Epley maneuver moves any misaligned inner ear crystals (canalith debris), which commonly cause vertigo problems, back into your inner ear. This realignment helps with many vertigo forms, most notably in people with benign paroxysmal positional vertigo (BPPV). Sit on your bed with your legs hanging over the side. While sitting, angle your head 45 degrees to the side with the vertigo. In that position, lie backward and settle on your back. Recline your head at the same angle, along with your shoulders, on a pillow. Stay in that position for 30 seconds. Without raising your chin, turn your head 45 degrees in the other direction. Keep that position on the pillow for a further 30 seconds. Turn your body 90 degrees toward the side where your head is angled, allowing your head to turn the extra 45 degrees so you’re facing into the pillow. Hold that position for at least 30 seconds, but longer if the vertigo is still easing. Sit up again, hopefully, with the vertigo symptoms eased. If your vertigo persists, follow the Epley maneuver for 10 to 15 minutes, when the symptoms should ease. To be safe, resist driving for a further 15 minutes thereafter. 4. The Brandt-Daroff Exercise The Brandt-Daroff exercise works similarly to the Epley Maneuver to dislodge the inner ear crystals causing you dizziness. It is particularly beneficial for BPPV and labyrinthitis vertigo forms. You can do this exercise on a bed or couch and repeat it as often during the day as necessary. Sit upright with your feet on the floor. Angle your head so your nose points upward at a 45-degree angle. Lie down on your side without changing your head’s angle. Maintain that lying position for 30 seconds. Sit up straight again without moving your head. After sitting for 30 seconds, repeat the process on your other side. If you stick to the 30-second rule between changing positions, you should suffer no side effects. As your head is angled upward, be careful not to bump it on any nearby furniture. 5. The Sémont Maneuver The Sémont maneuver is especially effective if you have BPPV by also targeting inner ear canalith debris. As a precaution, many people prefer to do this exercise routine with someone else present. Sit on a flat surface so your legs hang over the side. A table is often the best place to perform this routine. Turn your head 45 degrees away from the vertigo-affected side. Quickly lie down on the side with the vertigo. You may feel dizzy, so remain on your side until the sensation subsides. When it does, sit up again and immediately lie down on the side to which your head is facing. Again, stay lying down if you’re feeling dizzy. Repeat the process for up to 15 minutes. Be prepared to feel some dizziness throughout the routine. With the Sémont maneuver, you’re addressing the root cause of your vertigo. If you battle vertigo when looking down from a height, you likely have an inner ear imbalance due to canalith debris. This exercise could help. It is often a taxing and stressful exercise, so it's a good idea to have somebody close to support you and help if the dizzy spells get too much. Avoid driving for at least 15 minutes after finishing the routine. 6. The Gaze Stabilization Routine The gaze stabilization routine is a vital set of vertigo management exercises formulated to retrain your brain to reduce dizziness during head movements. The routine includes a series of specific eye movements that improve your balance and stability. Sit in a comfortable position with your head completely still.  Focus on a point within your vision and move your eyes from left to right. Repeat the process for a minute. Focus on the same point, but move your eyes up and down, again keeping your head still. The last exercise is to move your eyes diagonally from the top left of your vision to the bottom right and then from the top right to the bottom left. By habitually using the gaze stabilization routine, your brain will retrain itself to better cope with dizzy spells caused by moving your head quickly. The trick is to practice the exercises often to improve your general balance. Home Vertigo Exercises Can Help While these regular exercises at home can help combat your vertigo, even religiously practicing them doesn’t guarantee you’ll be vertigo-free. Many more serious forms of vertigo require professional vestibular rehabilitation therapy (VRT) to reduce or eliminate balance issues and dizziness. Doing vertigo exercises at home could work for you, so, with your physical therapist’s agreement, try them out before contemplating further steps.

Lymphatic massage is a gentle, non-invasive technique that supports your body's natural detoxification process. Sometimes, your ducts and nodes become blocked, causing swelling. When you stimulate the excretory system, it improves the flow, and you can reduce the swelling. You might even experience a calming sense of control over your health.  Here are the benefits, techniques, and specific steps for performing a lymphatic manipulation yourself on different areas of your body. What Does a Lymphatic Massage Do? Lymphatic massage is more than a luxury—it’s a powerful tool for self-care and healing. Some of the key benefits include: Supports detoxification: Stimulates the system to flush toxins and excess fluid from the body. Enhances immune function: Promotes efficient excretion flow, strengthening your body's defenses. Eases swelling and discomfort: Reduces fluid buildup, making manipulation ideal for managing conditions like lymphedema. Improves post-surgery recovery: Lessens inflammation and swelling following certain medical procedures. Regulates natural sleep patterns: When your body works more effectively, especially at night when natural detoxification happens, you will sleep better and develop healthy sleep patterns that align with your circadian rhythms.   Strengthens self-awareness: This massage can foster a deep connection with your body, increasing mindfulness. Encourages bonding: Couples can practice this toxin-clearing technique together, creating shared moments of care and relaxation. By integrating drainage stimulation into your daily routine, you can step into improving your physical and emotional well-being. The Two Stages of Lymphatic Massage There are two essential components to this manipulation — clearing and reabsorption. Each stage fulfills a unique role to improve better circulation and flow. Clearing Clearing prepares the system to produce more fluid, creating a flushing effect. It acts as a key to open the nodes and pathways for the lymphatic fluid to flow. Key areas to clear include: Supraclavicular lymph nodes: Located shallow and just under the skin of the collarbone, these nodes play a vital role in toxin drainage. Axillary lymph nodes: Found under the arms, these nodes manage flow from the upper body. Inner elbows: These nodes help clear fluid from the arms. Reabsorption Reabsorption encourages fluid movement through the vessels and into nodes. Gentle, sweeping motions help redirect the fluid from compromised areas to active nodes. This stage is invaluable for reducing swelling in targeted areas, such as the limbs or face. Step-by-Step Guide to Lymphatic Massage Self-massage for circulation is safe if you follow these safety guidelines and always complete a sesion:  Talk to your health care provider if you already have a serious condition like cancer or heart disease or if you have diabetes to ensure this is right for you. Sit or lie down in a comfortable position. Use light, feathery pressure to avoid pressing into the muscles and keep your movements rhythmic, gently pulling the skin and not pressing down. Take five deep breaths to relax your body and activate your lymphatic system. Use your hands, but you can also use a manipulation tool such as a gua sha or dry brush. Set aside 20 minutes daily to focus on the massage, creating a consistent self-care practice. Face and Neck Starting at the neck, face and head is best.  Clear the supraclavicular area: Cross your arms over your chest with your hands below your collarbones. Slowly lift your elbows to create gentle pressure, simulating a pump action. Reabsorb fluid: Stroke gently from the center of your chin outward along your jawline. Sweep from your nose to your temples. Stroke upward from your eyebrows to your hairline and the top of your head. Stimulate nodes in the neck: Place your fingertips just below your earlobes and stroke downward toward your collarbone. Repeat this motion 10 times on each side. Arms Your arms require a light touch, but the more rhythm you create, the better the effects of the session. Your partner can really get into this step. Prepare the axillary nodes: Raise one arm, and use your opposite hand to gently scoop the skin under the armpit, and perform 10–15 soft pumping motions toward your shoulder. Massage the arm: Start at the wrist, using gentle upward strokes toward the elbow. Repeat the motion from the elbow to the armpit, always moving upward. Legs Using a gua sha is a good way to reach if you have long legs and no partner to help you. Despite your legs being some of the strongest of your extremities, you should still work gently.  Begin clearing: Start at the inner thigh, moving gently toward and up into the groin and past the hips. Massage the legs: Place one hand on the inside of your upper thigh and the other behind the leg, gently lifting it if you can’t reach it. Use sweeping motions, pulling the skin toward the outside and toward the hip on the thigh. Repeat 10 to 15 times on both legs. Cup your hands behind your knee and pump them gently to improve the flow. Then move on to the lower leg and palpitate it like you did the upper leg.   Abdomen The abdomen has several deep-seated cluster nodes which benefit from gentle massaging.  Use circular, clockwise motions over your lower abdomen to stimulate flow around the digestive system. Raise the skin with your fingers and gently slick it from the inside of the stomach area to your sides. Gentle tapping can also prove beneficial here.  Gradually work your way up to the ribcage with soft, rhythmic strokes, always moving upward. Specific Situations Massage can also work for specific situations that may have triggered a blockage, such as: Managing swelling: This practice is particularly effective for reducing swelling caused by lymphedema, surgery, or injury.  Scar massage: Palpitation can soften the tissue, improve circulation, and prevent fluid buildup. Avoid contact with fresh scars that are not fully healed or where the remaining skin is too fragile to withstand some gentle pulling.  Post-surgery care: If you’ve had surgery, toxin-flushing manipulation can support your recovery by reducing swelling and improving mobility. Talk to your doctor about their recommended post-op care, and consider seeing a trained therapist before engaging in self-massage. How Do I Know if My Lymphatic System Is Clogged? Your immune system is important for filtering waste and toxins from your body. When it becomes sluggish or clogged, you might experience symptoms that indicate it’s time to give your lymphatic system some attention. Here are common signs to watch for: Physical Symptoms Swelling (Lymphedema): Persistent swelling in your arms, legs, or other areas can indicate fluid buildup due to poor drainage. Frequent infections: A compromised toxin-removal system produces a weakened immune response, leaving you more vulnerable to colds or infections. Skin issues: Dry, itchy, or irritated skin, as well as a puffy appearance, can be signs of sluggish lymph fluid. Digestive problems: Bloating, gas, or constipation might signal that your lymphatic system struggles to remove toxins. Chronic fatigue: Feeling constantly tired or sluggish could indicate your body is working overtime to eliminate waste. Swollen lymph nodes: Enlarged nodes, particularly in the neck, underarms, or groin, can be a direct sign of congestion or an immune response, but get a medical diagnosis before massaging any swollen nodes as this can also indicate lymphoma or cancer of these complex glands. Lifestyle-Related Signs Sedentary lifestyle: Lack of physical activity reduces muscle contractions that naturally promote flow. Poor diet: A diet high in processed foods, sugar, and salt can burden your lymphatic system, slowing it down. Dehydration: Without adequate water intake, lymph fluid becomes thicker and less efficient in moving through the body. Alternatives to Manual Massage When self-massage isn’t possible, there are alternative methods to keep your lymphatic system healthy: Exercise: Activities like walking, swimming, or yoga stimulate circulation naturally by activating your muscles and keeping your body weight down, helping every body system work better. Rebounding: Bouncing on a mini-trampoline encourages fluid movement through the drainage vessels, aided by gravity. Hydration: Drink at least eight glasses of water daily to support the flow and toxin elimination. Compression garments: Wearing compression sleeves or stockings can help manage swelling and maintain proper circulation. Massage beds: Specialized lymphatic stimulation beds use vibration and pressure to mimic manual techniques, offering a hands-free solution. Your Path to Wellness Lymphatic manipulation is an empowering practice that supports your body’s natural abilities, healing and detoxification. This gentle technique can leave you feeling rejuvenated and balanced. Combine it with hydration, healthy eating, and regular movement to optimize your lymphatic health and enjoy the benefits of a more connected, harmonious body.