How to Practice Sexual Wellness: 10 Pragmatic Tips

Sexual wellness is vital to your overall health, reflecting not just the absence of dysfunction but being an integral part of emotional, physical and social well-being. Embracing your sexual wellness means being openly communicative, nurturing intimacy and prioritizing your physical and mental self-care. It fosters confidence levels and enhances relationships, creating fulfilling and balanced lives.  By understanding and nurturing your sexual health, you will empower yourself to enjoy a vibrant, meaningful existence that nurtures the very essence of well-being. What Is Sexual Wellness, Really? Sexual wellness is truly a holistic state, bringing together the physical, emotional, mental, and social characteristics of sexuality. Not having a sexually transmitted infection (STI) hardly means you’re sexually well. If you’re not experiencing real intimacy, pleasure and satisfaction with all of your being when involved with your partner, or indeed, alone, you still have a way to go to reach actual sexual wellness.  Prioritizing sexual health is paramount to your overall self-care, as it affects both your relationships and your personal happiness. Engaging with your sexual wellness empowers you to explore your desires and enhance intimate lovemaking and relationships, while cultivating a fulfilling existence on a general scale. Embracing this essential aspect of health ensures you a more vibrant, satisfying life, so make it a goal to address and nurture your sexual well-being. These pragmatic tips can assist you in reaching that goal and show you how to practice sexual wellness until it becomes a fundamental part of who you are. Prioritize Physical and Lifestyle Habits Your physical health is intricately linked to your sexual function, affecting everything from blood flow to hormonal balance. Prioritizing your physical wellness is essential to enhancing your sexual experiences. Here are a few key habits to adopt: 1. Move Your Body Daily Exercise regularly! At least 30 minutes of moderate activity every day will improve your blood flow, enhancing your stamina and boosting your libido. Whether it’s brisk walking, cycling, or dancing, engaging in enjoyable activities enriches your lifestyle and positively affects your sexual health. Yes, half an hour of sex also counts!  Regular exercise contributes to better moods and energy levels, and you’ll enjoy those intimate moments more. 2. Fortify Your Pelvic Floor The pelvic floor consists of the muscles that support the bladder, bowels and reproductive organs. Strengthening this area is vital for optimal sexual function. Doing Kegel exercises, which involve contracting and relaxing the pelvic floor muscles, results in enhanced orgasms for women and supports erectile function for men — so that name is worth remembering!  Incorporating these exercises into your routine can lead to increased confidence and heightened pleasure during your sexual activity. 3. Focus on a Nutrient-Rich Diet Checking nutritional intake is vital for your hormonal health and circulation. A balanced diet with plenty of fruits, lean proteins and whole grains helps foster optimal functioning in all your body systems, including your sexual health, so why would you ignore these?  Foods high in antioxidants, healthy fats and essential vitamins can contribute to physical wellness and enhance vitality and your libido. 4. Get Quality Sleep and Manage Stress Prioritize the amount and quality of your sleep. Having between seven and nine hours of quality sleep each night restores vital hormones like testosterone, essential for sexual desire. Also, managing your stress with techniques like yoga or meditation lowers cortisol levels — too much cortisol can kill your libido.  Getting enough good rest and reducing your stress creates a conducive environment for a healthy sexual life. Cultivate Intimacy Through Communication When done correctly, great sex often begins long before entering the bedroom — it starts with open communication, which doubles as the earliest form of foreplay. Intimacy flourishes when partners feel comfortable sharing thoughts and feelings about their desires and boundaries. Here are some tips to enhance intimacy through conversation: 5. Talk Openly Outside of the Bedroom Talking outside the confines of the bedroom is essential for building intimacy. Create a neutral and low-pressure environment to candidly and honestly discuss your desires and boundaries. Use "I" statements, such as "I feel..." or "I appreciate when..." to express your needs and desires without assigning blame to your partner. This approach encourages openness and constructive dialogue between you, which strengthens trust.  Honest communication that builds trust is a major contributor to practising sexual wellness.   6. Redefine What "Sex" Means to You You must learn to define “sex” broadly, extending its meaning beyond the penetrative action of intercourse. Embrace the many “outercourse” activities you can do with your partner — such as kissing and mutual activities like touching, fondling, rubbing, oral sex, toy play and even dry humping.  These acts of physical foreplay build and intensify physical pleasure but also deepen emotional connections, paving the way for more fulfilling sexual experiences. 7. Practice Enthusiastic Consent Without consent, sexual acts are abusive and assaultive. As such, consent should become an ongoing, enthusiastic conversation between partners. It’s not just a one-time agreement but a mutual understanding that can evolve. There may be times when specific sexual activities, even between long-term partners, are permissible and others where they aren’t. Ensuring both partners feel excited and comfortable strengthens your bond, enhancing your mutual intimacy and satisfaction.  Prioritizing communication fosters a healthier, more fulfilling sexual relationship where you both keep assumptions and expectations to a minimum. Deepen Your Connection with Self-Exploration Self-exploration is a powerful way to understand your own sexual needs, meaning you can effectively demonstrate them to your partner. Developing an intimate relationship with yourself can enhance your sexual experiences substantially. Here’s how to get started: 8. Get to Know Your Own Body Masturbation is a healthy and natural way to learn what pleases you, so if your elders have misled you about the activity in your earlier life, there’s no time like the present to rectify that. By taking the time to explore your body, you can discover what you like and dislike, what turns you on and what turns you off. Being familiar with these gives you a clear idea of what you want to share with your partner.  Don’t be afraid to try new things alone in private settings — getting to know your body and your desires is essential for enhancing sexual satisfaction. 9. Introduce Novelty and Sensory Play Introducing novelty into your intimate life can reignite long-lost passion or ignite it for the first time. Consider changing locations, trying new positions or even incorporating sensory elements like music, scented candles, massage oils or beads to heighten your experiences.  Engaging multiple senses can make intimacy more exciting and fulfilling. 10. Consider Using Toys and Lubricants Incorporating toys like vibrators, dildos and ticklers can elevate pleasure for you individually and in couple play. Using water-based or silicone lubrication, either in conjunction with your toys or separately, is a great way to enhance your comfort and heighten sensitivity during sexual activities.  These tools help facilitate further explorative freedom and boldness, making sexual experiences more fun and diverse. These results make the conversational aspect of sexual wellness more comfortable and easier to do.  Know When to Seek Professional Help or Guidance While the tips mentioned will all steer you in the direction of practicing more effective sexual wellness, there are times when some factors — more often than not, physical — can hamper your efforts. Conditions like diabetes and high blood pressure can significantly impact sexual function, so visit your doctor if you suspect any physical ailment. Regular testing for STIs also ensures your physical safety, reducing stress and improving your peace of mind. Many people experience sexual dysfunction, such as low libido or one or more of many sexual arousal disorders, at some point in their lives. These conditions may have either physical or psychological roots and are often treatable. Seeking help is a sign of strength and a vital aspect of practicing sexual wellness. Understand that regular checkups and testing are crucial for maintaining sexual health. If persistent issues arise, such as low libido, pain or sexually-related trauma, consulting a certified sex therapist can provide invaluable support. Embrace Your Sexual Health — Start Practicing Today Embracing your sexual wellness journey is key to leading a fulfilling life. Lead a healthy lifestyle, engage in open dialogue with your partner and prioritize self-care, exploration and experimentation, while also seeking professional physical or mental help when needed. Doing so will enhance your intimacy, satisfaction and overall sexual well-being to pave the way for a vibrant and enriching sexual life experience.

Pineapple is more than just a tasty tropical delight — it's a superfood that packs a punch for your skin's health. Whether you consume this superfruit or apply it topically, pineapple offers numerous benefits thanks to its array of powerful nutritional components. In this article, you will discover how pineapple can enhance your skincare routine and benefit your overall skin health. The Many Skin Benefits of Pineapple Without going into pages of detail, there are many benefits of this tropical fruit, either derived from its skin, extract, stem or the fruit itself. Some you’ll enjoy by ingesting the pineapple, while others come from treating your skin topically. There are several benefits:  1. It’s a Nutrient-Rich Powerhouse Pineapple is not just a tasty tropical treat — it’s a nutritional powerhouse offering a multitude of benefits for your skin. This vibrant fruit is particularly rich in vitamin C, which helps produce collagen, the protein responsible for maintaining your skin's firmness and elasticity. Only one cup of pineapple delivers 88% of your daily vitamin C requirement, helping to combat signs of aging and promote a youthful glow. Additionally, pineapple boasts high levels of manganese, which supports skin health and helps combat free radicals. Its dietary fiber content makes it excellent for digestion, also contributing to your overall health, allowing your skin to reflect your internal well-being. Adding pineapple to your diet is an easy and delicious way to nourish your skin from the inside out. 2. It’s an Excellent Natural, Gentle Exfoliator At the heart of pineapple's skincare benefits lies bromelain, a star proteolytic enzyme known for its gentle exfoliating properties. Unlike physical scrubs that manually buff away dead skin, pineapple's enzymes work chemically, breaking down the bonds that hold dead skin cells together. This process reveals smoother, fresher skin underneath without any risk of irritation associated with abrasive scrubs. The bromelain gently breaks down and dissolves the outer layer of dead skin, effectively renewing your complexion while preserving your skin’s natural moisture.  Thus, pineapple is a fantastic option for those with sensitive skin that may react negatively to traditional exfoliants. Make no mistake, there are some top sensitive skin exfoliators on the market, but finding a formula that supports your skin rather than stripping it is sometimes tricky. Incorporating pineapple into your skincare routine can transform exfoliating from a nightmare to a heavenly experience. 3. It Has Robust Antioxidant Properties Due to its high vitamin C and bromelain levels, pineapple plays a role in protecting your skin from the oxidative stress that free radicals can cause. These harmful agents can accelerate aging and damage skin cells, leading to visible signs of aging. Eating pineapple regularly provides your skin with an added layer of defense against environmental toxins and ultraviolet (UV) radiation damage.  While UV rays help in human vitamin D production, significant exposure can lead to sunburn, wrinkles, photodamage (skin discoloration and spots) and skin cancers. All of these are contributors to premature aging. Pineapple’s antioxidants, particularly vitamin C, work synergistically to combat inflammation and encourage skin repair, reducing wrinkles and fine lines. By including pineapple in your diet, you’re actively investing in the health and longevity of your skin. 4. It Includes Anti-Inflammatory Benefits Pineapple boasts some remarkable anti-inflammatory properties that can substantially benefit your skin. You may be prone to skin blemishes or sensitive skin. The natural compounds in pineapple, including the bromelain found in the fruit and the stem, can help by reducing redness, swelling and irritation through lowering the pro-inflammatory markers like IL-1β and TNF-α for much-needed relief. Applying fresh pineapple juice to your inflamed areas provides a soothing sensation, offering a gentle remedy for pesky breakouts. Its anti-inflammatory effects will calm skin irritations while also supporting the healing process for greater balance and comfort. Pineapple, as part of your skincare routine, whether applied topically or as a delicious dietary addition, will serve a beneficial purpose. Identify your most significant needs and use the tropical fruit accordingly. 5. It Brightens Complexion and Promotes Hydration Pineapple is an exceptional natural ingredient for brightening your complexion and promoting an even skin tone. Its natural acids work wonders in reducing the visibility of dark spots and hyperpigmentation, helping you achieve that special glow. With its high vitamin C content, pineapple encourages brightness, making it a must-have in your beauty regimen. Beyond its brightening effects, pineapple is composed of 86% water, making it an excellent source of hydration for your skin. When you incorporate it into your diet or skincare routine, it helps retain moisture, prevent dryness and keep your skin vibrant and youthful. 6. It’s a Natural Acne Treatment If you experience acne, you know how challenging it can be. Pineapple is a powerful ally in the battle against acne due to its antimicrobial properties, which combat the bacteria responsible for breakouts. Even with stubborn conditions like acne, the tropical fruit helps to reduce the inherent inflammatory cause and, by doing so, improves the overall clarity of your skin. When applied directly, pineapple soothes the heavily inflamed areas, providing quick relief and beginning the healing process. Pineapple for acne is almost like having a mini dermatologist in your fridge. Its enzymes and antioxidants work together to unclog stubborn pores and enhance your skin’s texture. Pineapple’s zinc may also regulate the excess sebum characteristic of oily skin, thereby tightening the pores and reducing oil production. In doing so, this zinc helps minimize the risk of further breakouts and unsightly blemishes. How to Safely Add Pineapple to Your Skincare Routine Adding pineapple to your skincare regimen can enhance your cosmetic beauty. From DIY masks to store-bought products, here’s how to incorporate this tropical superfood safely and effectively: From Your Kitchen — DIY Pineapple Masks One fun and beneficial way to incorporate pineapple into your skincare routine is with simple DIY masks.  Hydration mask: Mix half a cup of fresh pineapple chunks with a tablespoon of honey. Apply this blend to your face and leave it there for 15 minutes before rinsing with warm water.  Exfoliation mask: Combine some pineapple with a tablespoon of yogurt for a gentle and soothing mask. Once again, leave your face covered for up to 15 minutes before rinsing in warm water.  Always perform a patch test first before applying fresh pineapple to your face, as its acidity could irritate hypersensitive skin. From the Store — Pineapple in Skincare Products Numerous recognizable brands now incorporate pineapple extract or bromelain into their formulated serums, masks and cleansers. These products are regularly pH-balanced for safety, making them convenient and practical ways to enjoy the benefits of pineapple without any DIY fuss. Check the labels or ask a salesperson for assistance, especially regarding the pH balances. Add a Sweet Addition to Your Glow Pineapple is a delightful way to enhance your skincare routine, offering multiple benefits that help achieve healthy and radiant skin. Packed with vitamins, antioxidants and natural exfoliants, this tropical treat can brighten your complexion and hydrate your skin. Whether you prefer to enjoy pineapple as a refreshing snack or apply it as a soothing mask, it’s a remarkable, natural choice for supporting your skin’s overall health. So go ahead, indulge in some pineapple and let your natural glow shine through!

Reusable products are gaining popularity in a time when everyone is called to be a little more sustainable. You can make an impact with regularly used disposables like toiletries, which is why reusable products are making waves. And the good news is that they’re becoming more available and high-quality to replace your regular ones.  Why You Should Start Using Reusable Pads Some people may be hesitant about switching to reusable pads, but it’s important to realize just how impactful it can be. Here are a couple of advantages of using these: More sustainable: Reusable pads can help reduce your waste since you can rewash them rather than buying more disposable ones. A survey reveals that 46% of consumers are purchasing more sustainable products to reduce their environmental impact, so consider joining the cause with this entry.  More cost-efficient: Buying multiple disposable menstrual pads can rack up your expenses in the long run. However, with reusable ones, you can avoid purchasing these products repeatedly. You don’t necessarily need to use extra laundry supplies, as you can wash them with your regular loads. Less skin-irritating: Disposable pads can be made from various synthetic materials, which may not be ideal for sensitive skin. Thankfully, reusable pads tend to be much gentler, as they’re made from cotton and bamboo, just like your regular clothes.  Getting the Most Out of Your Reusable Pads Reusable pads are relatively unique. These differ from period underwear, as the latter is designed primarily for comfort and light flow, unless otherwise stated. The former is designed to absorb more and be positioned more strategically.   It’s vital to keep them in pristine condition. To do that, ensure you change your pads regularly and rinse them properly. Follow the instructions provided by the brand and ensure that you dry them in a well-ventilated area afterward for future use. Store them in a breathable bag that you can easily access later.  Best Options on Amazon If you're looking to try reusable pads, there are numerous options available on Amazon. Here are a couple of recommendations: 1. Pixie Cotton Cloth Pads for Feminine Care The Pixie Cotton Cloth Pads for Feminine Care are among the best iterations of reusable pads. It contains OCS-certified organic cotton, which means it’s formulated with zero chemicals, dyes and bleach. Additionally, it excels at wicking away moisture and minimizing unpleasant odors.  There are various pack options, but the regular 5-pack option is ideal for beginners. It’s recommended to rinse these immediately after use and to put them into the free wet bag before you put them in your regular laundry load.   $34.95 on Amazon 2. wegreeco Charcoal Reusable Menstrual Pads If you’re a fan of using panty liners, the wegreeco Charcoal Reusable Menstrual Pads feature a similar design and thinness. They do come in different lengths and widths, though, so you can size up or down accordingly. Another feature that makes this unique is the charcoal inner layers and microfiber middle layers, which make the overall pad feel softer and drier than disposables. Additionally, the dark color can help neutralize various stains and odors.  $13.99 on Amazon 3. Teamoy Reusable Washable Cloth Menstrual Pads Teamoy Reusable Washable Cloth Menstrual Pads are another excellent option. Many adore the brand because of the numerous prints they offer, which are perfect for any maximalist. They are also super-absorbent and soft. You can also look forward to the water-resistant layers, which can help prevent leaks and spills on days when the flow may seem heavier. You can also put them in a waterproof PUL wet bag that zips up with ease. $24.99 on Amazon 4. Leekalos Reusable Menstrual Pads The Leekalos Reusable Menstrual Pads are a fantastic introduction to reusable pads, considering their affordability compared to other options. Quality is excellent, though, as it features the usual two-snap design that allows the cloth to stay in place around your underwear.  You can also expect a variety of sizes, as the brand promotes inclusivity. Keep in mind that these are relatively thinner, which means they’re more ideal for lighter flow or even incontinence. The trade-off is that they’re pretty machine washable.  $9.99 on Amazon 5. Langsprit Reusable Sanitary Pads for Women Langsprit Reusable Sanitary Pads for Women are a great option for minimalists due to their solid colors and simplicity. They still get the job done when it comes to helping you with your period, as the inner layers are made of fiber for good absorbency.  They also offer different sizes to ensure that all women have good coverage tailored to their needs. Its two snap design also helps, as it can stay in place even when the wearer is cycling, running, doing different sports and more.  $21.99 on Amazon 6. PHOGARY Reusable Menstrual Pads PHOGARY Reusable Menstrual Pads markets itself as more modern, offering some of the most fun prints among menstrual pads. You can explore different colored options to see which matches your aesthetic the most.  The products are also super-absorbent, as they feature a charcoal bamboo fiber layer on the inner layer and a waterproof PUL layer on the outer layer. It’s been tested to eliminate smells and capture flow for up to 10 hours. That said, remember to change regularly for hygiene.  $15.99 on Amazon 7. Lilind® Interlabial Pads The Lilind® Interlabial Pads feature a more unconventional design that aims to be more compact and stay in place. They’ve been handmade with zero waste 100% cotton, which ensures that the product itself is hypoallergenic and breathable. While available in a 10-pack, you can upgrade to a 20-pack for extras. All pads are rewashable, though, ideally in cold water. Make sure they dry flat to maintain their condition.  $24.90 on Amazon 8. Rael Reusable Pads Rael Reusable Pads are fantastic cotton reusable pads. They’re designed for heavy absorbency while staying leak-free, which is ideal for anyone going through postpartum periods and recovery. Plus, they have a patented snap closure to minimize shifting. Wearers will also be impressed by how breathable these pads feel, thanks to the five layers of moisture-wicking cotton integrated into them. Plus, it’s free of toxins, chlorine and more.  $39.99 on Amazon Ditch the Disposables Switching to reusable pads is a simple yet effective way of making your lifestyle more sustainable. Additionally, you can simply order these online and wait for them to arrive at your doorstep, which allows you to stay ahead of the period discomfort. Have fun picking your favorite designs!

If your body suddenly feels unfamiliar — hello, breakouts, bloating and mood swings — you might be in the thick of second puberty. This unofficial but very real phase of hormonal shifts can hit in adulthood and leave you wondering what’s going on. Don’t panic, though. Here’s a breakdown of what second puberty is, why it happens and how to support your body through it.  What Is Second Puberty?  Let’s get one thing straight — second puberty isn’t an official medical diagnosis, but it is a very real experience. It’s a term used to describe the hormonal shifts that happen in adulthood. These changes often happen in your late 20s to 40s and can affect everything from your mood and skin to your metabolism and sex drive. Think of it as puberty’s older, wiser and slightly more chaotic sibling.  For women, second puberty can be linked to major hormonal milestones like perimenopause, pregnancy, postpartum recovery or aging. For men, testosterone levels start to dip gradually around age 30, bringing subtle but noticeable changes. For transgender individuals undergoing hormone replacement therapy (HRT), second puberty is quite literal — your body is going through a full hormonal shift that can mimic the changes of adolescence.  Regardless of your gender, these shifts can be disorienting. Your body may feel different, your emotions may run high and what worked for you health-wise a few years ago might suddenly stop working. It’s frustrating, but it’s also totally normal. Second puberty is your body’s way of recalibrating. With the right tools, you can ride the wave instead of feeling like you’re drowning in it.  When Does Second Puberty Hit?  Second puberty doesn’t come with a calendar invite — it tends to sneak up on you. For many women, it starts in the late 20s to mid-30s and is often triggered by hormonal events like coming off birth control, pregnancy or the early stages of perimenopause — which can begin up to 10 years before menopause or in a woman’s early 40s and 50s. You may not even realize it’s hormonal at first, until you’re crying during toothpaste commercials and wondering why your jeans don’t fit the same.  For men, testosterone levels naturally begin to decline around 30, dropping a little each year. The result is slower metabolism, mood shifts and even changes in sex drive and muscle mass. It’s subtle, but real.  For trans people beginning HRT, second puberty is literal. Estrogen or testosterone can trigger everything from new body hair to emotional changes and fat redistribution, mimicking many classic puberty symptoms.  The Hormonal Shift: What Changes and Why  Second puberty is driven by fluctuating levels of key hormones — mainly estrogen, progesterone and testosterone. These aren’t just reproductive hormones. Instead, they regulate your sleep, metabolism, mood, skin health and even digestion. When they try sto hift, everything can feel off.  For women, estrogen and progesterone start to fluctuate in perimenopause, sometimes years before menopause officially begins. This can cause irregular periods, hot flashes, anxiety, brain fog and more. It’s not just “getting older,” it’s you’re body preparing for a whole new hormonal baseline.  Men, on the other hand, might experience a gradual testosterone decline — sometimes called andropause. It’s not as sudden or severe as menopause, but it can still lead to fatigue, decreased libido, trouble concentrating and even depression.  For transgender individuals, hormone therapy induces purposeful hormonal shifts. Taking testosterone or estrogen alters secondary sex characteristics and while empowering, it can also come with mood swings, acne, appetite changes and more as the body adjusts.  Across the board, stress, diet, poor sleep, and environmental toxins can throw hormones even further out of balance. So, if you’re feeling “off,” it’s not just in your head. Understanding that can help you respond with more compassion, strategy, and self-care.  Symptoms of Second Puberty  Second puberty symptoms can feel like deja vu — but with adult responsibilities and way less patience. You might not experience all of them, but here are the most common signs your hormones are shifting:  Skin changes: Acne, dryness, or increased sensitivity around the jawline or chin.  Weight fluctuations: Sudden weight gain or difficulty losing weight, particularly around the belly or hips.  Mood swings: Anxiety, irritability, low mood or feeling overwhelmed for no obvious reason.  Sleep issues: Trouble falling or staying asleep or waking up feeling unrefreshed.  Digestive changes: Bloating, constipation or food sensitivities that didn’t bother you before.  Hair shifts: Thinning hair on your head or unexpected hair growth elsewhere.  Libido changes: Either a major drop or a sudden spike in sex drive.  Irregular periods or new PMS symptoms: For women, this is often the first sign that something’s changing.  You might chalk it up to stress, aging or diet — but if multiple symptoms show up at once and don’t resolve, your hormones are likely involved and unlike your teen years, this time you have more tools to manage it.  Tips for Dealing with Second Puberty  Second puberty isn’t something you “fix.” Instead, it’s something you navigate. But you can absolutely support your body through it with some strategic changes, like:  Balance your blood sugar. Stable blood sugar helps regulate cortisol and insulin, which affect sex hormones. Eat protein, fiber and healthy fats at each meal.  Reduce endocrine disruptors. Ditch plastics, synthetic fragrances and harsh cleaning products. These chemicals mess with your hormones more than you think.  Get quality sleep. Your hormones reset while you sleep. Aim for seven to nine hours in a cool, dark room and keep a consistent bedtime.  Move your body. Gentle movement like walking, pilates or strength training supports hormone health without spiking cortisol.  Check your stress levels. Chronic stress hijacks your hormones and leads to you feeling worse. Try breathwork, journaling or meditation. Even ten minutes helps.  Support your liver. Drink plenty of water, eat leafy greens and consider milk thistle or dandelion tea.  Get lab work done. Knowledge is power. A full hormonal panel can help you and your provider make informed decisions.  This is less about perfection and more about tuning into your body and giving it what it needs during this transition.  Hormones, Hilarity and Hot Flashes Second puberty can feel like your body’s turning on you — but really, it’s turning a corner. These changes may be uncomfortable, but they’re also a sign that your body is shifting into a new phase, one that deserves care, curiosity and compassion. With the right support, you can come out of this feeling stronger, wiser and more in tune with yourself than ever.

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.

Urinary tract infections (UTIs) are no joke. If you have one and do nothing to treat it, it can lead to sepsis, where the condition goes to your kidneys and spreads around the body. But how will you know you have a UTI if you’ve never had one? Before you make an expensive trip to the doctor, knowing the signs of urinary tract infection can help you determine if further action is necessary. The likelihood of sepsis will only grow as you age, making learning the signs of urinary tract infection essential. Not only will they save you a lot of pain, but they might just save your life. 1. Discomfort While Peeing Perhaps the most significant indicator of a UTI is how you feel while urinating. As you likely know, urinating doesn’t have much of a sensation beyond relief, but UTIs are much different. “Discomfort” is a bit of a clinical term — a urinary tract infection is often painful, accompanied by a burning sensation. You also won’t feel like you’ve completely emptied your bladder and need to pee frequently while only passing a small amount of urine at a time. 2. A Change in Your Urine’s Look Another of the telling signs of urinary tract infection is the appearance of your urine. While it may be dark if you haven’t been drinking enough water, UTIs will give it a cloudy appearance. However, there could also be some blood in your pee, so take note if it looks brown, red or pink. Blood might also appear when you wipe. 3. A New, Strong Smell UTIs will also come with a powerful scent — it’s hard to describe, but you’ll notice it if you smell it. Urine typically doesn't have an odor, but a urinary tract infection can cause it to smell a bit like ammonia. If you suspect you have a UTI and notice a new, strong smell when you be, you’re likely correct. 4. Bodily Symptoms When you have an infection, it can affect the rest of your body. A UTI can lead to chills or shudders, nausea or vomiting if you leave them alone for long enough. These could be signs you’re going septic, along with increased pain, temperature changes, confusion or excessive exhaustion. Home Remedies for UTI Relief If you start noticing the signs of urinary tract infection, try a few home remedies to relieve your discomfort before visiting a doctor. Here are a few tips to try resolving a UTI. 1. Cranberries Most people you know have likely touted cranberry juice as a cure-all for urinary tract infections. However, the beverage doesn’t really have the amount of proanthocyanidin necessary to eliminate the bacteria. Instead, try pure, unsweetened cranberry juice — despite how tart it is — or cranberry supplements. 2. Water One thing you should absolutely drink with a UTI is water — and a lot of it, even if you’re not thirsty. Urinary tract infections will cause you to feel like you have to pee a lot, so the more water you drink, the more opportunities you have to flush out the bacteria. Additionally, you can bathe in hot water or use a warm water bottle to ease any pain. 3. Probiotics Probiotics are the beneficial bacteria your body uses to keep itself healthy. While studies have discovered different findings on if they can effectively prevent UTIs, they seem to help lower the chances of recurring infections. You can either take probiotics daily or buy the ones designed specifically for urinary health. Learn the Signs of Urinary Tract Infection Knowing how to identify a UTI is as crucial as knowing how to treat it. Be wary of relying on home remedies exclusively, as the risk of leaving an infection untreated can be deadly. If your urinary tract infection starts to cause worse symptoms, visit a doctor to receive antibiotics.