Master These 8 Wellness Dimensions for a Truly Radiant Life

Ever feel like you’re doing what you’re supposed to be doing — working, helping others, exercising — yet you still feel drained, disconnected or just…off? Maybe your body’s tired, your emotions are on edge or your spark feels dim.  Welcome to the concept of the eight wellness dimensions — a holistic framework that empowers you to create balance, resilience and radiance from the inside out. Here’s a guide to assessing your wellness dimensions so that you can reclaim your energy, purpose and joy. What Are Wellness Dimensions? There are commonly believed to be eight wellness dimensions. The original model, proposed by wellness pioneer Bill Hettler in 1976, identified six, but in recent years, a further two have become widely accepted. The dimensions are: Emotional wellness Physical wellness Social wellness Occupational wellness Spiritual wellness Intellectual wellness Environmental wellness Financial wellness Wellness isn’t just about managing stress or staying physically fit. It’s about how all aspects of your life connect and influence one another. When one area is out of alignment, it can throw everything else off, too. Think about it. If you’re emotionally overwhelmed (emotional), you might skip the gym (physical), avoid social gatherings (social) and feel unmotivated at work (occupational). One imbalance spirals into many. But when you nurture all eight dimensions of wellness, you create a strong, resilient foundation.  It probably sounds like a lot. After all, isn’t this effectively asking you to just get your whole life in order? Well, yes — but no. The key is progress over perfection. You don’t have to have everything figured out, you just need a willingness to grow and to show up for yourself.  Exploring the 8 Wellness Dimensions Start by considering each of the dimensions in turn. Where do you have an imbalance? What might you do to fix that? 1. Emotional Wellness Emotional wellness is the ability to understand, express and manage your feelings effectively. It helps you accept your own feelings and express a wide range of emotions, from humor and joy to anger and fear.  Signs of imbalance: Mood swings, emotional numbness, chronic stress, difficulty coping with change Suggestions to improve balance: Start a gratitude journal. Learn to use relaxation techniques such as mindfulness or deep breathing. Talk to a trusted friend or therapist regularly. Identify and set healthy emotional boundaries.  2. Physical Wellness Physical wellness relates to caring for your body through nutrition, movement, rest and preventive health practices. It allows you to make informed choices and feel confident in your body. Signs of imbalance: Low energy, frequent illness, poor sleep, unhealthy eating habits Suggestions to improve balance: Aim for 7-8 hours of quality sleep per night. Move your body daily, even for just 10 minutes. Stay hydrated and choose nutritious foods. Schedule regular checkups.  3. Social Wellness Social wellness is about building healthy, supportive and meaningful connections with others. It gives you a sense of belonging and a well-developed support system. Signs of imbalance: Feeling isolated, frequent social conflict, resentment, lack of support Suggestions to improve balance: Reach out to friends or loved ones weekly. Join a club, group or online community with shared interests. Practice active listening and open communication. Set boundaries on energy-draining relationships. 4. Occupational Wellness Occupational wellness is about finding personal satisfaction and enrichment through your work or daily purpose. It helps you enjoy what you do for a living and lets you feel that you are making a difference in the world. Signs of imbalance: Dreading work, lack of motivation, burnout, feeling unfulfilled Suggestions to improve balance: Set clear work-life boundaries. Explore new skills that excite you. Consider new opportunities where your passions lie. Reflect on your values and align your work with them.  5. Spiritual Wellness Spiritual wellness is having a sense of meaning and purpose in life. It may or may not involve organized religion, but it does involve spirituality, morals, ethics and a sense of something greater than oneself.  Signs of imbalance: Feeling lost, hopelessness, questioning your purpose Suggestions to improve balance: Practice mindfulness, meditation or prayer. Develop some short and meaningful mantras to empower your soul. Volunteer, or engage in acts of kindness. Explore spiritual and philosophical teachings that resonate with you. 6. Intellectual Wellness  Intellectual wellness is about engaging your mind, expanding your knowledge and embracing creativity and curiosity. It keeps your mind stimulated and your brain active. Signs of imbalance: Feeling mentally stagnant, bored, uninspired or resistant to learning Suggestions to improve balance: Read a new book or listen to educational podcasts. Take up a hobby or skill you’ve always wanted to learn. Try puzzles or problem-solving activities. Have deep conversations. 7. Environmental Wellness Environmental wellness involves creating safe, nourishing spaces that support you now and in the long term. Signs of imbalance: Cluttered or chaotic surroundings, sensitivity to noise or pollution, feeling unsafe Suggestions to improve balance: Declutter one area of your home each week. Add plants and natural elements to your home. Use non-toxic products and reduce waste. Enjoy time in nature regularly.  8. Financial Wellness Financial wellness means feeling in control of your finances and having a sustainable relationship with money — it doesn’t mean being rich! Signs of imbalance: Chronic worry over money, overspending, avoiding financial responsibilities or decisions Suggestions to improve balance: Create a simple monthly budget and track expenses. Set small savings goals, because even %10 a week adds up. Educate yourself through financial literacy books or workshops. Practice gratitude for what you do have while planning for what you need. Creating a Personalized Wellness Dimensions Plan You don’t have to overhaul your entire life to feel better. You just need to start somewhere with one small step — other steps will follow. Begin by honestly assessing where you feel strong and where you feel depleted across these eight dimensions. Then pick just one or two dimensions to focus on. Set realistic, achievable goals. Maybe that’s 45 minutes of walking twice a week, calling a friend every Sunday or finally organizing that junk cupboard. Track your progress in a journal or app and celebrate small wins.  Consider teaming up with a friend or joining a supportive wellness group. Accountability and encouragement can go a long way. Most importantly, remember that prioritizing your well-being isn’t selfish — it’s essential. Living a Radiant Life A truly radiant life isn’t built overnight. It’s shaped by small, daily intentional choices that nourish every part of you. By embracing a holistic approach and tending to these eight wellness dimensions, you’ll discover more balance, more harmony and more joy. You already have what it takes. Why not start exploring your wellness dimensions today?

Vaginal discharge is a natural and often healthy part of being a woman, yet it’s something surrounded by stigma, confusion and worry. Is it normal to have discharge everyday? Understanding what it looks like is the first step in taking control of your own health. Here’s something to guide you through the vaginal discharge to know if it’s just your body doing its job or if you need to consult your doctor. Is It Normal to Have Discharge Everyday? Yes, it’s normal to experience discharge everyday. It’s more common if you’re pregnant, ovulating or on birth control. The fluid is important in keeping your vagina clean and lubricated, helping fight harmful bacteria that may cause bacterial vaginosis. Here’s what a normal, daily discharge looks like: Color: Clear or whitish Consistency: Wet and slippery, thick and creamy or gooey Amount: Around 0.5 to 1 teaspoon or 2.5 to 5 milliliters of discharge Smell: Faint, nonoffensive odor What Does a Normal Discharge Look Like? There are several types of fluids, often categorized by consistency and color.  Creamy white: The most common discharge is creamy white mucus. It may appear at any time of your cycle, and the consistency may vary from sticky to gooey, but it is usually normal. What isn’t normal is when they become curdled like cottage cheese, which can be a sign of infection. Clear and mucous-like: A clear, stretchy discharge is more common when you’re ovulating. This happens because your estrogen level increases, signaling the ovaries to release an egg. Intercourse during this period increases your chances of pregnancy, since this type of discharge helps sperm to reach an egg. Clear and watery: This type of discharge happens when you’re sexually aroused. Your vagina lubricates itself with slippery fluid, anticipating sexual intercourse. Additionally, this is also common among pregnant women. The composition and amount of discharge can vary, but not a subject of concern. Brown: A brown discharge is only normal if it occurs before and after your menstrual cycle. Also known as spotting, it can appear when blood — usually from your previous period — mixes with your discharge. This may also be an early sign of pregnancy. When Should Discharge be a Concern? While it’s normal to have vaginal discharge daily, some appearances can be worrisome. If you notice any of this happening more frequently than usual, it’s time to see your doctor. Pink or Brown: Pinkish or brownish discharge accompanied by pain and other symptoms can be a sign of an underlying infection or inflammation. Yellow or green: A light yellow discharge is normal, but a clumpy appearance can indicate a yeast or vaginal infection. If you experience this with itching, consult your doctor immediately. Meanwhile, a yellowish-green discharge with a frothy appearance and pungent odor can be a sign of a sexually transmitted infection (STI) called trichomoniasis. Gray: A thin, grayish discharge may be a sign of bacterial vaginosis, a condition common among those who are sexually active. If you experience this with a fishy odor, itchiness and a burning sensation during urination, consult your doctor. Sudden change in looks or smell: If your discharge suddenly changes in consistency, color, or smell, it’s worth checking out. If it’s accompanied by pain, swelling or pain during intercourse or while peeing, those are worth checking out with your health care provider. Does Discharge Change Throughout the Cycle? Yes, your discharge varies depending on where you are in your cycle. Start of menstrual cycle: The discharge is usually red or bloody. Follicular phase: As the egg starts to develop, the cervical mucus turns white or yellow. You may get less discharge than usual during this phase. Ovulation phase: During this phase, you may get whitish or clear, gooey discharge, which is normal. At the latter part of the phase, the mucus will turn cloudy white and have a sticky or tacky consistency. Luteal phase: You may experience whitish discharge as the cervical mucus lightens. Are There Other Factors That Can Cause Discharge? Aside from your cycle, some factors that can affect your vaginal discharge include the following: 1. Hormonal Contraceptives Women take hormonal contraceptives for various reasons, including managing polycystic ovarian syndrome (PCOS). PCOS patients may take hormonal contraceptives to help regulate menstruation and hirsutism or unwanted hair growth. 2. Yeast Infection A yeast infection happens when there’s abnormal yeast growth in the vagina. It results in a clunky discharge that resembles cottage cheese.  3. Menopause According to obstetrician and gynecologist Dr. Jenna Beckham, discharge may also happen because of a lack of estrogen, which is common among postmenopausal women.  4. Sexually Transmitted Infections (STIs) Abnormal discharge may be a symptom of STIs, like gonorrhea, chlamydia and genital herpes. Using barrier protection is the best way to reduce the risk of acquiring any of these infections. 5. Other Diseases Sometimes, foul-smelling discharge can be a symptom of other diseases, like pelvic inflammatory disease. In rare cases, brown or bloody discharge can be a sign of cervical cancer or endometrial cancer. How to Manage Discharge Your discharge says a lot about your vaginal microbiome, so one way to normalize it is to take care of your overall reproductive health. Here are things to do to reduce your risk of abnormal discharge. 1. Avoid Douching Douching is when you rinse, wash or spray the inside of your vagina with water. It often involves using a bottle to flush water or a liquid solution. Doing this can disrupt the natural balance of your vagina, which may lead to infections, pelvic inflammatory disease and pregnancy complications. 2. Practice Safe Sex Use condoms or dental dams during intercourse, especially with a new sexual partner. Get an STI test at least once a year. 3. Wash Gently Use an unscented feminine wash when cleaning the areas around your vagina. Dry the area thoroughly before wearing underwear. If you have a period, change pads or tampons frequently. 4. Consult Your Doctor When you suddenly get an unusual discharge and discomfort, contact your doctor immediately. Prevention is better than cure. Take Care of Your Reproductive Health Now that you know it’s normal to have discharge everyday and what to expect, you can feel more comfortable knowing that it’s just your body functioning as it should. As soon as you notice sudden changes in your discharge, don’t be afraid to seek professional help.

What is a Person's VO2 Max? Which VO2 Max by Age Score Should I Target? Which Factors Affect Your Score? How Can You Improve VO2 Max With Exercise? Will More Exercise Give You Better Results? Setting Appropriate Fitness Goals More VO2 Max by Age Questions People who like to track statistics while working out often focus on their VO2 max, and relatedly, pay attention to the ideal VO2 max by age and gender. What does this measurement represent, and how can you aim to achieve an above-average VO2 max by age? I became heavily invested in those questions after realizing my Apple Watch can track this metric, which is a widely recognized indicator of cardio fitness. Although I initially felt dismayed when the device showed a below-average score for my age, a friend who has tracked her VO2 max for much longer while training as a competitive runner helped me adjust my expectations by explaining that VO2 max is a factor within my control, especially if I target my workouts to focus on specific activities.  What Is a Person’s VO2 Max? Maybe you vaguely recall hearing about VO2 max in health class years ago but don’t know how it connects to your workout routines today. If you already track steps, distances, miles, calories or other metrics, do you need to also pay attention to the VO2 max? Dr. Pooja Gidwani, MD MBA, Double Board-Certified in Internal Medicine and Obesity Medicine, explains, “VO2 max represents the maximal rate of oxygen consumption during incremental exercise and reflects the combined efficiency of the pulmonary, cardiovascular and muscular systems. It’s a clinically relevant biomarker of physiologic reserve and mortality risk.” In short, it represents the amount of oxygen your body can absorb and use during exercise.  Which VO2 Max by Age Score Should I Target? The Cleveland Clinic breaks down VO2 max scores by milliliters of oxygen and kilograms of body weight per minute (mL/kg/min). It also indicates the figures by a person’s gender and activity level. So, what does that entity consider an average VO2 max by age? The VO2 max by age female scores for individuals 18-45 years old are 27-30 mL/kg/min for those who are sedentary, 33-36.9 mL/kg/min for active people, and 37 to less than 77 mL/kg/min for those who are very active.  In contrast, the VO2 max by age male scores are 35-40 mL/kg/min for sedentary men, 42.5-46.4 mL/kg/min for active males and 46.5 to less than 84 for very active people, Which Factors Affect Your Score? Your age, gender, activity level and elevation influence your VO2 max score. Let’s break down some of the specifics. Firstly, the V stands for “volume”, and the O2 portion means “oxygen.” So, together, it indicates your maximum oxygen uptake.  Activity level is the most controllable factor. If you have an Apple Watch, that popular product can estimate your VO2 max during three specific activities. It does so by analyzing workout-related metrics according to your age, sex, weight and medications. A note on that last aspect is that some medicines can limit your heart rate, causing an overestimation of your VO2 max. The Apple Watch can show you trends and send you notifications of low readings. Because not all fitness trackers measure this metric, be sure to read the specs before purchasing one if tracking your VO2 max by age is one of the main reasons driving your decision.  How Can You Improve VO2 Max With Exercise? If you’re ready to adjust your exercise regimen to target your VO2 max, there are a couple of ideal directions to take, says Dr. Nicholas Dragolea, MD and a London-based GP at My Longevity Centre. “HIIT (high intensity interval training) — short bursts of cardio workout at 90-95% of your maximum age-adjusted heart rate — can give the quickest improvement in VO2 max (usually up to 10% after 2 months). He continues by suggesting you couple HIIT with endurance training, noting “Low to moderate intensity but regular cardio for longer periods (45-90 minutes), such as running or cycling at 65-80% of max HR, combined with resistance training can help improve your VO2 max.”  Although Dr. Dragolea clarified that the resistance training does not directly improve your VO2 max by age, he mentions that it boosts your stamina and makes you more resistant to potential running injuries, acting as an important part of a holistic fitness approach.  The resistance training itself does not improve VO2 max directly, but it helps boost stamina and resistance to potential running injuries, so it's an important part of a holistic approach to fitness. Will More Exercise Give You Better Results?  Once people set fitness goals, they often think harder workouts will get them closer to those targets faster. However, that’s often not the case, and that approach can have the opposite effect. For example, working out at more than 60% of your VO2 max target can elevate your cortisol levels, making it harder to sleep. However, rest is crucial for equipping you for every workout.  Adam Gilbert, certified nutrition coach and founder of MyBodyTutor, debunks a common myth that progress only happens during workouts, saying, “Most people think they get fitter during the workout, but you actually get fitter during the hours after when your body repairs and adapts. Recovery isn't just a break, there's an active process that lies between those periods which directly impacts your ability to improve your VO2 max. Setting Appropriate Fitness Goals As you decide how your VO2 max score fits into your overall fitness aims, remember it is only one measure of your fitness, albeit an important one. Your Apple Watch or a similar device can help you track it in the context of other well-being metrics.  Consider talking to your doctor, a coach or other professional to get tips to gradually increase your VO2 max, especially if it is currently lower than the average for your age. Although the ideas here can be a great starting point, you may also prefer more personalized strategies.  Lastly, it’s important to stay encouraged. My first VO2 max readings were only slightly below average. Although knowing that worried me at first, I also became very motivated and loved how my Apple Watch showed me time-based trends. Before long, my VO2 max was average for my age, and I’m now on track to reach an above-average score soon. I might not have made that progress if I stayed discouraged instead of influencing what’s in my power to change.  More VO2 Max by Age Questions What Is a Good VO2 Max by Age?  It varies by gender, and there is some overlap between the categories. Additionally, sources vary slightly when describing the targets. Generally, aim for from 33-40.9, depending on your age range, with lower scores appropriate for older individuals.  What Is a Good VO2 Max by Age in Women? Sources suggest good VO2 max scores for females are from 33-39, while those considered excellent are 37-49. What Is a Good VO2 Max by Age in Men? A good score for males is from 36-44, and an excellent score ranges from 41-53, with the lower end of the spectrum serving as the targets for older people and vice versa. How Do You Calculate VO2 Max by Age? The easiest way to do it is by using an online calculator or a fitness tracker that can automatically figure it out for you. Internet-based tools usually offer several methods that require you to take your resting heart rate for a specified period or to record it after doing a particular activity.  What Is a Good VO2 Max by Age on the Apple Watch? Good VO2 max scores on the Apple Watch are the same as those suggested via other measurement methods (33-39 for women and 36-44 for men).

If you have been told that you have high triglycerides, you might be wondering what they are, why they matter, and what you should do. Understanding triglycerides is an important factor in maintaining good heart health and high triglyceride levels are a serious risk factor for many conditions. Fortunately, there are easy ways to lower triglycerides naturally.  What Are Triglycerides? Triglycerides are lipids — a type of fat. When you eat, your body doesn’t typically use all of the calories at once. The excess calories are stored as triglycerides, enabling your body to use this energy later. These lipids are therefore a vital source of energy for the body, and the most common type of fat found in the body. They are essential for a wide variety of bodily functions.   What Is the Difference Between Triglycerides and Cholesterol? While both triglycerides and cholesterol are lipids, they serve different purposes and have different characteristics. Cholesterol is a waxy substance produced by your liver. While triglycerides function primarily as energy storage, cholesterol is used to make cell membranes, some hormones and vitamin D.  You have probably heard of “good” cholesterol (HDL) and “bad” cholesterol (LDL) and you probably know to keep your LDL levels under control. However, while high LDL and high triglycerides often occur together, they are considered separate risk factors. It is possible to have high LDL and low triglycerides, and vice versa.     What Are the Risks of High Triglycerides? Evidence shows that high triglycerides are linked to a number of health risks, including: Coronary heart disease Vascular disease Heart attacks Strokes 7 Proven Ways to Lower Your Triglycerides Your doctor will typically advise you to try proven dietary and lifestyle adjustments first, resorting to medication only if these measures don’t help. So, how can you lower triglycerides naturally? There are a number of foods that lower triglycerides and some lifestyle changes are important too. Here are some ways to get started — and these measures will also improve your overall heart health. 1. Watch Your Sugar Intake Sugar occurs naturally in numerous ways in your diet — for example, fructose in fruit or lactose in milk. However, most people consume much more sugar than they need, and this sugar is then converted into triglycerides for storage.   Check food labels to see how much sugar food contains, switch to low-sugar alternatives and avoid adding extra sugar to your diet, such as putting sugar in your coffee. The American Heart Association recommends adding no more than six teaspoons of sugar a day for women and nine for men.  2. Choose Healthy Fats Your body needs fat to function, but some fats are healthier than others, especially for your heart. Try to limit your fat intake and choose polyunsaturated fats for cooking where possible, such as: Corn oil Soybean oil Safflower oil Sunflower oil Olive oil Many of these oils are rich in omega-3 fatty acids, which have been shown to help lower triglycerides.  3. Eat More Fish and Less Red Meat Oily fish, such as salmon, sardines, mackerel, cod, herring, tuna, and trout, are also high in omega-3, and eating at least two servings a week can improve your overall heart health and bring down triglycerides. By contrast, foods high in saturated fat — like red meat — are also high in triglycerides, so by replacing these with fish, you are taking an important step.  4. Eat Your Veggies, Seeds and Nuts Vegetables, seeds, nuts and grains are also excellent foods that lower triglycerides. Choose low-fructose vegetables, such as: Green beans Eggplant Spinach Kale Bok choy Zucchini  Carrots Parsnips Brocccoli Cauliflower Squash Whole grains such as wholemeal bread, brown rice, quinoa and buckwheat are also proven to lower triglycerides, as are flaxseeds, walnuts, almonds, pecans, cashews, sunflower seeds and other types of nuts and seeds, which are typically high in omega-3 fatty acids. However, nuts and seeds can be high in fat, so enjoy them in moderation.  5. Lose Excess Weight Away from dietary changes, the single biggest thing you can do to lower your triglycerides is to shed any extra weight you are carrying. This is because losing weight decreases the amount of fat your body is storing, and triglycerides are the main fat storage mechanism. Reaching a healthy weight can put triglyceride levels back into a normal range and even losing just 5% of your weight will help. 6. Get Regular Exercise Exercise contributes to weight control, of course, but that’s not the only reason you should get your body moving if you want to lower your triglycerides. When you exercise, your muscles burn energy — and guess what they use for fuel? Exercise, therefore, leads to a decrease in triglycerides in your bloodstream.  Exercise can also reduce triglyceride production in your liver, further reducing your overall levels. Aim for 20-30 minutes of aerobic activity for five days a week. As an added bonus, this should also cause your levels of “good” cholesterol, HDL, to rise.  7. Limit Alcohol Consumption and Quit Smoking Alcohol contains a lot of sugar and calories that your body doesn’t need, so alcohol consumption contributes to high triglyceride levels, among other health issues.   Smoking disrupts lipid metabolism and causes an imbalance in your bloodstream, increasing triglycerides while decreasing “good” cholesterol.  Can Supplements Help Lower Triglycerides? Yes, studies have shown how a number of supplements and vitamins can potentially reduce triglyceride levels.  Fish oil: As mentioned, fish oil contains omega-3 fatty acids that are known to assist with good heart health. Vitamin D: A recent study found that Vitamin D supplementation can significantly improve triglyceride levels in people with type 2 diabetes. A previous study in 2019 found this in the general population, too, although the mechanism for this is not yet widely understood.  Curcumin: A study in 2017 found that this compound, found in turmeric, significantly reduced triglyceride levels as well as LDL, the “bad” cholesterol.  Niacin: This B vitamin has been used to lower triglycerides, but it doesn’t work for everyone and can cause side effects in high doses, so speak to your doctor about whether it is right for you. Fenugreek: A review in 2020 concluded that fenugreek was effective at lowering lipid levels, including triglycerides. However, the studies used in the review were small, so more research is needed in this area.  Consult your doctor or healthcare professional before starting any supplements, especially if you have other health conditions or are taking any medication.  How to Lower Triglycerides and Improve Heart Health Reducing your triglyceride levels starts with the dietary and lifestyle changes outlined above. By understanding what triglycerides are and how they function, you can make healthier eating choices that should help your levels come down.  All of these choices are good for your overall health, too, so consider lowering triglycerides as part of an overall health improvement effort. By making conscious decisions about what you eat and how you exercise your body, you will see results fast and protect yourself against future health problems.

Hot and cold therapy are only two of many forms of physical treatment, generally used to alleviate injury effects, hasten their recovery and reduce the severity of chronic conditions. They also reduce the chances of future injury and improve health in several ways. While physiotherapists recognize both therapies globally, you might still wonder how, when and where to use each when treating yourself at home.  This brief outlines how best to carry out each therapy, the ideal timing of their use for injuries and physical conditions and where heat and cold are most effective on or in your body. What Are Hot and Cold Therapies?  To apply hot or cold therapy effectively, you must first know what each is.  You use hot therapy, commonly known as thermotherapy or heat therapy, by applying heat to an afflicted area to alleviate its symptoms therapeutically. Applying a hot pack to an injury or spending time in a sauna to improve a condition conducts thermal energy, prompting a physiological response — an increase in blood flow, which delivers more oxygen and nutrients to the area’s muscles, effectively reducing pain and easing spasms around injured joints.  Cold therapy takes several forms, with ice packs, cooling spray or cold gel application and other cryotherapy — cold water showers and immersion or ice baths — used to alleviate the effects of injuries or conditions. Applying cold to your injured area decreases blood flow to reduce swelling and inflammation, while slowing pain signals to your brain through your nerves, restricting the buildup of inflammatory chemicals. How, When and Where to Use Cold or Hot Therapy Knowing how, when and where to apply heat or cold to your body is essential, as doing it wrong could worsen a condition or delay its healing process. Cold Therapy With several cold therapies proving popular in acute injury treatment, or for maintaining general health and wellness, these are some of the more popular therapy forms. Ice or Cold Packs These are popular and effective for inflamed and swollen acute injuries, such as strains, sprains or muscle pulls. Use an ice or cold pack as soon as possible after the injury and continue periodic application three times daily within the first 48 hours. This period is likely when inflammation, bruising and swelling occur most. Ice numbs the afflicted tissue, easing pain and slowing the inflammation process.Keep material, like a cloth or towel, between the pack and your skin and apply it to the required area for a maximum of 20 minutes per session. If you don’t have a professional ice pack, a bag of frozen corn or peas, or ice blocks from your freezer wrapped in a towel will work. Cold Water Showers and Immersion  Taking a cold shower or immersing yourself in cold water activates short-term stressors that train your body’s immune system resilience levels to better cope with injuries and infections, while potentially preventing the onset of some severe conditions. Studies show that, over two months, subjects who showered in cold water for up to 90 seconds following their regular shower took fewer days off from work and experienced higher energy levels at work than those who didn’t.Cold water in home environments is usually around 50 to 60 degrees Fahrenheit, so there are minimal dangers of adverse effects after a short cold bath or cold shower. However, be wary of plunging into an outdoor lake, for example, with temperatures of 30 to 40 degrees Fahrenheit. These temperatures could cause hyperventilation — a cold shock response — that could result in drowning, cardiac events or hypothermia. Ice Baths  If you have a one to two-day-old acute injury, you can benefit from an ice bath in the same way ice packs help. Many top sports teams may have ice baths in their changing rooms that athletes use before showering and dressing after events. Doing so allows them to calm their sore muscles and reduce the chances of future injuries. Even if you’re in pristine physical shape, with a healthy autonomic nervous system regulating your blood pressure and heart rate, you should stick to a maximum of 15 minutes in a 50 to 60-degree Fahrenheit ice bath. Maybe try a shorter period to start and build up, or only individually submerge certain body parts. The benefits of well-controlled ice bathing include better sleep, more focus, core body temperature reduction, easing sore muscles and helping inflammation. Hot Therapy People use heat therapies for muscular or joint pains related to chronic conditions like osteoarthritis and fibromyalgia, menstrual cramps, shoulder and back spasms, sciatica nerve pains, upper back pains and, after their acute phase, muscular pulls and tears. Heat therapy is sometimes effective in localized cancer treatment. Some well-known and effective thermotherapies include: Hot Packs There are various hot packs, from towels soaked in boiling water, gel packs, and microwaveable fabric bean bags to electric heating pads. Applying heat to your affected body region soothes existing pain or cramping by increasing the area’s blood flow. This extra blood flow also relaxes tight muscles by triggering special thermoreceptors in your skin, sending messages to your brain to block other receptors in the short term.Hot packs also stimulate some hormones, affecting nerve sensitivity in the area to relieve pain and spasms — a vital component in ensuring unhindered tissue recovery. An added benefit of using hot packs is that you can use them often for around 15 minutes at a time. Constantly monitor your body’s reaction to a heat pack — if you notice uneven red blotches or blistering on your skin, stop using the hot pack immediately. If your brain tells you the pack is too hot, it’s too hot. Hot Baths Soaking in a hot bath is a convenient and inexpensive form of heat therapy, with several benefits. You can relieve stress and tension while managing muscle aches and pains. Ensure your bath fills enough to allow buoyancy to take the pressure off your joints. Ideally, if you have one, use a hot tub for 15-minute wellness sessions. Sauna Bathing The dryness of sauna heat has well-known general wellness and relaxation benefits, but it can also help if you have cold symptoms, chronic fatigue, muscle stiffness, psoriasis, stress, or heart problems. Sweating through raised skin temperature causes your body to initiate measures to cool you, increasing your heart rate and opening your blood vessels. Doing so improves circulation, similar to exercising in moderation.   Regular sauna bathing can positively affect your blood pressure compared to excluding it from your regular exercise regimen, and lower your blood cholesterol through sweating. Exercising, followed by a sauna, balances your cardiovascular and respiratory fitness levels to decrease your chances of heart disease. Hot and Cold Therapies Can Aid Recovery and Wellness If done correctly, both hot and cold therapies are effective in helping your injury recovery and reducing the pain you experience with certain chronic conditions. Using these therapies will also assist in maintaining or enhancing your general health and wellness. Cold treatment works best for treating and preventing acute injuries, while heat therapy is more effective for longer-term chronic conditions where inflammation isn’t a factor. After cold therapy removes inflammation in acute injuries, hot treatment also aids recovery.

Aging isn’t just about getting older — it’s about evolving. As you approach midlife, life can feel more complicated than ever. Your priorities shift, your body changes, your relationships evolve, and sometimes, it all adds to a sense of unease that’s hard to explain.  Defining the Midlife Crisis What is a midlife crisis, exactly? It’s a psychological and emotional experience that many people face during their 40s to early 50s. It’s not a medical diagnosis, but it’s a real and valid emotional shift.  This period involves self-reflection, regret, restlessness and even panic. Some people feel disillusioned with their careers. Others begin to question their marriage, parenting styles or choices they’ve made so far. The common thread is a nagging thought — Is this it? Is this the life I was meant to live? While major life events like divorce, death, job loss or illness can trigger the crisis, it can also creep in quietly. It’s often a slow burn, not a sudden breakdown. The Science Behind a Midlife Crisis While the term midlife crisis is often used casually, science shows real psychological and biological change happening during this stage of life. Researchers have found that life satisfaction follows a U-shaped curve — high in young adulthood, dipping in midlife and rising again in later years. This pattern has been observed across cultures, suggesting a biological component to midlife discontent. This low point of this curve often coincides with increased stress, career pressures, health concerns and changes in family dynamics — all factors that can trigger emotional upheaval.  Biologically, hormone shifts can also play a role. In women, menopause often brings changes in estrogen and progesterone that impact mood, energy and self-image.  Men may experience a more gradual testosterone drop, which can affect libido, motivation and emotional stability. These changes can amplify uncertainty and dissatisfaction, especially if they occur alongside external life stressors.  Cognitive science also shows that as you age, your brain becomes more reflective and oriented toward meaning rather than achievement. This natural shift in priorities can lead people to question their earlier choices and wonder if they’ve been living authentically. It’s not necessarily a bad thing — it’s your brain prompting you to realign your life with who you’ve become. Common Signs of a Midlife Crisis Understanding the signs of a midlife crisis can help you recognize it in yourself or others. Here are some of the most common indicators: Sudden desire to make drastic changes: For example, a 48-year-old accountant quits his job to pursue photography, even though he has no prior experience. This urge often stems from wanting to break free from routine and rediscover passion. Depression or anxiety without a clear trigger: Perhaps a woman in her early 50s feels overwhelmingly sad and restless, even though nothing is technically “wrong” in her life. These emotional shifts can be confusing and may mimic clinical depression. Obsession with youth or physical appearance: For instance, a man starts working out excessively, gets cosmetic procedures and becomes fixated on looking younger. Questioning long-held beliefs or life choices: For example, after decades in a happy marriage, a woman begins to wonder if she gave up too much of her identity for family life. These thoughts can cause emotional turmoil, even if they don’t lead to major actions. Feeling stuck, bored or unfulfilled: Perhaps a person who once loved their job suddenly dreads going to work and fantasizes about starting over. This kind of discontentment is often a signal that your goals and values have shifted. Regret over missed opportunities: For example, a father of three regrets not traveling more or pursuing his dream of starting a business. Reflection on “what could have been: is a major part of midlife questioning. Comparing yourself to others your age: For instance, a woman constantly checks social media and feels inadequate compared to peers who seem more successful or adventurous. This comparison can create a false sense of failure — even if your life is objectively full.  Why Midlife Feels So Heavy At midlife, you’re standing at a crossroads. You’ve likely spent the first half of adulthood building careers, families, homes and routines. But now, the dust has settled and there’s time and pressure to evaluate everything you’ve built. Society also plays a role. In Western cultures, especially, youth is idolized, and aging is often portrayed as decline. This can leave people feeling invisible or irrelevant as they age — even if they’re more experienced, insightful and capable than ever. How to Fix a Midlife Crisis The good news is that a midlife crisis can be a powerful opportunity for growth and reinvention. If you’re wondering how to fix a midlife crisis, here are some healthy, evidence-backed strategies to guide you: 1. Acknowledge What You Feel Don’t suppress or diminish your emotions. Naming your feelings gives you clarity and prevents them from building up into something destructive. 2. Revisit Your Values and Passions Are you still living according to what truly matters to you? Many people change, but forget to update their life path to reflect who they are now. Explore possible new passions by volunteering for a meaningful cause or attending social events. 3. Set Fresh, Meaningful Goals Your goals don’t need to be dramatic. Want to run a 5K, take art classes, learn to cook or finally start that blog? Go for it. These small changes can reignite your sense of purpose.  4. Prioritize Physical and Mental Health Exercise, sleep and nutrition can dramatically improve your mental state. Therapy, mindfulness and journaling are also proven tools for navigating emotional transitions. 5. Build a Supportive Community You don’t have to go through this alone. Surround yourself with people who understand and support your desire for change — whether they’re friends, therapists or mentors.  A Crisis or a Catalyst? So, what is a midlife crisis, really? It’s not a meltdown. It’s a moment of reckoning. It challenges you to evaluate your life and take steps toward something more meaningful. Aging may be complex, but it doesn’t have to be negative. In fact, it can be the start of your most fulfilling chapter yet. You have the wisdom of experience — and now, the chance to apply it in a way that truly reflects who you are.  Turning Crisis Into Clarity A midlife crisis is often a sign that you’re ready for growth. Embracing the complexities of getting older means understanding that it’s OK to evolve — and necessary to reevaluate.

Spend any amount of time on the wellness side of social media and you’ll likely see posts about weight loss drugs. Numerous kinds are available because so many people have shown interest in them. If you’ve thought about trying them, uncover evidence-based research about the trend to understand if they’re the best ways to support your health. The Rise of Diabetes Drugs for Weight Loss Weight loss medications aren’t a new phenomenon. Doctors introduced thyroid hormone treatments in 1893 to help people shed unwanted pounds. Research continued to evolve as technology got better with time. Scientists with companies like Novo Nordisk pushed the medical community’s understanding of weight loss drugs further by creating options like Ozempic. Their formula specifically addressed each patient’s satiety and blood sugar levels. The product became known outside of diabetic communities when doctors prescribed it to celebrities to lose weight, causing noticeable results that rocked social media. What Are GLP-1 Receptor Agonist Medications? Ozempic is a glucagon-like peptide-1 (GLP-1) receptor agonist. After a patient injects it into their bloodstream, it lowers their hemoglobin A1c, slows gastric emptying and speeds up how satiated they feel after eating. If a person doesn’t feel as hungry, they may not put on as much weight. Spikes in insulin production also create fat storage deposits that work against weight loss goals. Instead of trying to juggle your carb intake or stay within ketosis, GLP-1 medications ease your body into more stability. Fewer blood sugar spikes and cravings make it easier to manage other healthy lifestyle changes that could result in more significant weight loss. Is Ozempic the Only Weight Loss Drug? The intensified demand for diabetes drugs for weight loss led to a shortage for people with diabetes. Shortages can still happen, but now there are numerous weight loss prescriptions besides Ozempic. If you try it and it doesn’t help you get the results you want, talk with your doctor about other options like: Xenical: a pill that reduces the fat your body can absorb per meal Saxenda: a GLP-1 injection that works similarly to Ozempic IMCIVREE: an injection that helps people with four rare genetic conditions by activating different neural pathways Your doctor can identify why your initial weight loss prescription didn’t work by reflecting on your health history. You could also stick with your medication routine more easily by changing the management method, like swapping anxiety-inducing injections with pills. Potential Risks to Consider Even though doctors prescribe GLP-1 medications, there are still risks involved. Some medicines are available without a prescription. Options like tirzepatide and semaglutide don’t have usage approval from the U.S. Food and Drug Administration (FDA). They may be easy to buy, but they haven’t undergone the testing necessary for the FDA to advocate for their effectiveness or safety. GLP-1 medications also have side effects. They can cause issues like diarrhea, nausea and vomiting. More severe reactions include an increased heart rate and headaches. Some people had rare side effects like cancer or kidney injuries. Talk to your doctor about any underlying health issues that could make those side effects more likely in your case. There’s also the issue of GLP-1 drugs interacting with other medications. If you take one or more prescriptions, they might make GLP-1 prescriptions less safe. Combined oral contraceptives could increase your risk of thromboembolisms or become less effective when combined with a GLP-1 drug. Your doctor can look into any concerns regarding your ongoing prescriptions before potentially recommending a weight loss medication. How to Maximize Your Results GLP-1 drugs are powerful tools to jump-start weight loss results, but they may not have the outcome you want without supportive lifestyle changes. Consider making other lifestyle upgrades to complement your new medication. Eat Healthier Foods Injecting Ozempic before eating sugary cereal alongside a coffee packed with added sugars won’t help your blood sugar levels. Your dietary choices could still spike them, so refine your diet to match your new weight-loss efforts. You could savor oatmeal in the mornings to manage your blood sugar with fiber and only have the sugary cereal occasionally. A nutritionist can help you create a blood-sugar-friendly diet if you're unsure where to start. Exercise Each Week GLP-1 prescriptions prevent your body from creating new fat storage deposits. They don’t help you burn through the existing stored fat. Exercise is still crucial for losing weight. Add more movement into your routine by walking every other day or lifting weights while watching TV after work. Your workouts don’t have to be overwhelming — they only need consistency. Check In With Your Doctor Remember to talk with your doctor in the weeks after starting a GLP-1 prescription. You should discuss any lifestyle changes you’ve made, unexpected events that influence your routine and side effects you might be experiencing. They may tailor your dosage or switch you to another medication based on your feedback. Understand the Truth Behind Weight Loss Drugs Weight loss medication is changing lives. Managing your insulin with a prescription could finally help you achieve your health goals. Working alongside a doctor and maintaining better habits are often what people need to finally stop the cycle of diet trends. FAQs About Diabetes Drugs for Weight Loss What Questions Should I Ask About Weight Loss Drugs? When you’re asking your doctor questions about weight loss drugs, bring up anything on your mind. There’s no bad question. Talk about your goals, concerns about side effects and the timeline you’d prefer to reach your results. You’ll both feel more confident about starting a GLP-1 prescription if you and your doctor have more information than before. How Effective Is Diabetes Medication for Weight Loss? Experts with Stanford Medicine estimate that people lose 2%-3% of their body weight when taking diabetes medication for a diabetes diagnosis. People taking it strictly for obesity lose between 5%-10% of their weight compared to individuals on placebos. Your results will vary depending on your body’s reaction to the prescription, your health history and your lifestyle changes. Do You Have to Take GLP-1 Forever? You don’t have to take GLP-1 forever. Your doctor will likely recommend stopping the medication after reaching your weight loss goals if you don’t have diabetes. Afterward, you’ll have healthier habits built during your time on the medication that could help you maintain your weight long-term.

Virtual Reality (VR) technology has revolutionized the fitness industry. You no longer have to visit the gym for your daily workout — all you need is some space, a VR headset and your choice of workout games for a customized exercise routine that’ll get your sweat on and work off those unwanted calories. VR workouts make exercising more convenient and fun, so choose your game and get busy getting fit. What to Look for in a VR Game What are you looking for from your workout? You may want to focus on cardio, strength, flexibility, or even mindfulness. VR fitness apps and games allow you to concentrate on all these and more, so use your specific goals to define game choices compatible with your VR headset. The CDC recommends 150 minutes of exercise weekly, so consider how to achieve this level comfortably before starting. Some workout games target several regimens together, and have different difficulty levels. VR games with progress tracking features can help your motivation. Duration and intensity settings mean you can customize your workout — some allow you to choose your own background music. Also, look at your exercise space, as some titles require large areas for proper functionality. If you intend to exercise with friends, look out for multiplayer and social features. It makes sense to check out online reviews before investing in a VR workout game to ensure you get one that suits your needs. 6 Top VR Workout Games to Consider The benefit of most VR fitness games is receiving a calorie-burning physical workout. However, some games provide a more holistic approach to your workout by targeting your body and mind, enabling you to apply a decent level of self-care daily. The listed games offer various options to suit your workout strategy and goals from the comfort of your living room.  1. Supernatural Supernatural is a well-known VR fitness game that resembles the popular Beat Saber, but with a more pure exercise focus. With an extensive selection of music, including Lady Gaga and Panic! At the Disco, you can exercise, stretch and meditate in an array of spectacular scenery — consider a Machu Picchu backdrop for exercising as an example. If you’re keen on live coaching,  Supernatural is subscription-based and exclusive to Meta Quest VR headsets. It’s an ideal app for full-body workouts, with a 14-day trial offer. The subscription model is only currently accessible in North America, but Supernatural’s developers are working on changing this status quo.   2. Smash Drums Smash Drums is unlike any other rhythm workout game on the market — you become a virtual drummer instead of smashing flying objects. With a choice of nearly 60 rock-based songs from artists like Evanescence, The Cranberries, Foo Fighters and  Fall Out Boy across the different platforms, you'll get fit while enjoying mastering them at varying difficulty levels. You can also modify your experience by adding flying objects or trying the 360-degree mode. You’ll work up a sweat banging the drums in Smash Drums, which you can access using Meta Quest, PlayStation VR2, Pico Neo 2 and Pico Neo 3 VR headsets. If you enjoy multiplayer training, up to eight players can compete in co-op or Versus modes.  3. FitXR FitXR offers access to hundreds of daily-updated workout classes through its paid fitness subscription model. Check out its HIIT, boxing, dance and sculpt workout class features with a week-long free trial, where you can also access the VR Zumba class and mixed reality mode. FitXR is potentially the VR game app with the most comprehensive fitness program. You can primarily access FitXR’s immersive environments and professionally choreographed routines through Meta Quest, although it is also available via PlayStation VR and Steam. It has a smartphone companion app that makes tracking your progress, scheduling classes and setting goals outside the VR domain seamless. 4. Alo Moves XR Alo Moves XR creates a virtual sanctuary to conduct your Pilates, yoga, sound bath, meditation and other body and mind wellness VR classes in serene and peaceful environments. With 360-degree mixed reality technology, Alo Moves XR fitness classes start in beginner modes, offering an escape from daily stress, but you can advance to more challenging levels as you choose.  Exclusively available on the Meta Quest platform, with an Alo Moves app accessible via iPhone, Android and AppleTV, users have a primary instructor, but can also view 3D mini-fitness instructors for different exercise views of exercises and technique-focused options. 5. Pistol Whip Pistol Whip is part rhythm game and part rail shooter, and you’ll feel like you’ve stepped into a John Wick movie when playing.  With the likes of Black Tiger Sex Machine, Apashe and HVDES providing its electro music soundtrack, Pistol Whip is full-on action as you hit, wrestle or shoot your opponents from the virtual domain. With the self-motion required, more challenging levels are akin to playing a racket sport, meaning plenty of calorie burning.  The newer Pistol Whip 2089 and Pistol Whip: Smoke & Thunder mini-campaigns feature opponents, including robots and AI, on a foreign planet. The latter introduces the Styles feature in a Western environment. Pistol Whip is available to play using PlayStation VR, VR2, and Meta Quest headsets. 6. ReCharge XR ReCharge XR offers 36 holistic VR training programs for your body and mind, focusing on full-body stretching, back strengthening, and stress reduction and relief. You can choose your favorite virtual environment, such as a spa, a mountain retreat or a beach, among others, and customize your personal trainer. The app assists in improving your sleep patterns, posture and general well-being. If you want an ideal warm up, cool-down or mobility training game, ReCharge XR is perfect. Accessible with Pico VR and Meta Quest headsets, Recharge XR provides a complete wellness experience to energize your mornings, complete your daily stretches and carry out your pilates or yoga workout in ideal, stress-free virtual environments.  Why VR is Transforming Exercise If you’re a regular at the gym, you know there are times when the commute and dealing with other people distract you from achieving your primary goal — maintaining your fitness level. On days like these, VR workouts allow you to complete your workout without rushing or distractions, in the comfort and seclusion of your home. You can even do so in your pyjamas if you choose. If you’re not an exercise regular, going to the gym can be an intimidating experience. A VR workout game can incentivize improving your fitness levels in interactive and enjoyable ways without stressing how others might see or judge you. With the wide variety of VR fitness games and apps on offer, you can choose precisely how to build and maintain an active lifestyle — physiologically and physically — in entertaining ways. As a result, VR is becoming the go-to for many as a means to improve their health and wellness. Revolutionize Your Health and Wellness Using VR The convenience and enjoyment you’ll derive from using VR for daily workouts outweigh the initial cost of a good VR headset and the best games. While traveling to the gym or motivating yourself to exercise traditionally can remove the fun element of the workout experience, VR fitness games encourage participation and motivation. Watch those calories burn. 

Have you ever sat down to relax with a snack, your favorite show or just a moment of quiet and immediately feel like you should be doing something else? If that’s you, you’re not lazy or unfocused. You might be caught in the trap of toxic productivity — a pressure-packed mindset that’s quietly stealing your free time and  replacing it with guilt.  What Is Toxic Productivity? Toxic productivity is the unrelenting pressure to be productive at all times — especially during moments meant for rest. It’s not about working hard when needed — it’s about feeling like you’re failing anytime you’re not doing something “useful.” It turns hobbies into hustle, weekends into catch-up sessions and free time barely exists.  This mindset is sneaky because it often looks like dedication. But underneath, it chips away at your peace and leaves you feeling exhausted, even when you’re technically “off the clock.” What Causes Toxic Productivity? Toxic productivity doesn't just show up out of nowhere. It’s something you’ve absorbed — bit by bit — from the world around you. And over time, those messages add up until you feel like you’re only valuable when you get stuff done. Here are some of the biggest culprits: Hustle Culture Society glorifies busyness leaving many people burnt out and struggling to balance all their obligations. You hear phrases like “rise and grind” and “you have the same 24 hours as Beyonce.” Social media is full of people waking up at 5 a.m., juggling three side hustles and running marathons for fun. That can make it feel like you’re not doing enough just by living your life.  Fear of Falling Behind There’s a pressure to keep up — whether it’s in your career, with your peers or even just keeping your house looking picture-perfect. It can feel like if you slow down, you’ll miss out, get left behind or disappoint someone. Tying Self-Worth to Achievement Maybe you grew up getting praised for your grades, your trophies or how “helpful” you were. So now, as an adult, you might still feel like you have to constantly achieve for others to see you as valuable. Rest doesn’t feel productive, so it doesn’t feel earned. Work-from-Home Blurred Lines With remote work, the boundaries between “on” and “off” have all but disappeared. When your laptop is always within reach, it’s easy to check emails at 9 p.m., finish that last task over dinner or “just do one quick thing” on a Saturday. Perfectionism If you feel like you always need to be improving, excelling or fixing something, rest can feel uncomfortable. Perfectionism convinces you that you’re never doing enough, even when you’re exhausted. This constant pressure can fuel self-doubt, leading to anxiety.  Guilt Some people were raised to believe that rest equals laziness. So, when you finally stop moving, guilt creeps in. You might hear that little voice telling you that you don’t deserve to relax until everything is done. But everything is never really done.  Signs You’re Caught in the Trap Toxic productivity isn’t always easy to spot — especially if you’ve been operating in “go mode” for years. It’s baked into hustle culture and rewarded in many workplaces. But there are red flags if you know where to look. Here are some signs you may be stuck in the cycle: You feel anxious when you’re not actively doing something. Even sitting down to eat or rest comes with a side of guilt or nervous energy. You can’t enjoy your free time. You may take breaks but your mind keeps drifting to your to-do list. You feel like you’re falling behind — even when you’re not. No matter how much you accomplish, it never feels like enough. You turn everything into a project. Hobbies become monetized, reading becomes research and cooking becomes content. You glorify being busy and feel uneasy when you’re not. Rest feels wasteful and you only feel valuable when you’re busy.  You avoid rest because it feels like weakness. You might even push through exhaustion, believing you’ll rest after you’ve done everything. But that moment never really comes. 5 Ways to Reclaim Your Free Time — Without Guilt Undoing years of a hustle culture mindset isn’t easy. But it is possible and you don’t need to throw away your planner or abandon your goals. The idea isn’t to stop being productive altogether — it’s to build a healthier relationship with how you spend your time. One where rest is just as important as getting things done. Here’s how you can start. 1. Redefine What Productivity Really Means Productivity doesn’t only mean cleaning, working, cooking or checking things off a list. It also means: Taking a mental health break Going for a walk without your phone Playing with your kids Cooking just because you love it Getting enough sleep 2. Put Free Time on Your Calendar Downtime is crucial for mental and physical recovery, whether you use it to catch up on sleep or simply enjoy non-activity. Don’t just hope you’ll find time to rest — make time. Block it off in your calendar like you would a meeting. Set a phone reminder if you need to. When the time comes, honor it. Sit, breathe, scroll guilt-free, binge a show, go outside — whatever feels good. 3. Pick a Time to Be Done for the Day Draw a line in the sand. Whether it’s 6 p.m. or 9 p.m., pick a time to stop working on everything. Not just your job, but housework, errands and planning. Let your brain and body know the day is over. You can pick things back up tomorrow.  4. Do Something Just for Fun Do something just because it brings you joy. Not because it helps your career, your finances or your future. Bake, play games, sit on the grass and rewatch your comfort show for the fifth time. You’re allowed to enjoy life for the sake of enjoyment.  5. Catch and Question the Guilt When It Shows Up You’ll still hear that inner voice sometimes. “You’re being lazy.” “You didn’t do enough today.” When it pops up, notice it. Then try saying something like: “Resting right now is what my body and mind need.” “Doing nothing is OK.” “I deserve breaks just like everyone else.” Give Yourself Permission to Just Be You don’t have to hustle every minute to prove your worth. You don’t have to fill every blank space on your calendar. And you definitely don’t need to feel bad for doing things that recharge your body and mind. Toxic productivity wants to keep you on a hamster wheel. But you get to choose a pace that leaves room for joy, rest and living your life on your terms. 

If you’ve stepped over a crumpled fast-food wrapper on your morning walk or dodged an overflowing trash bin at your neighborhood park, you’ve probably asked yourself, “Why doesn’t someone do something about this?” Here’s the truth — someone probably has. Across the United States, community-led initiatives are quietly but powerfully tackling the twin problems of litter and public health. Some focus on cleanup, while others build habits, systems or social pressure to prevent messes before they happen. A few manage to do both.  Even with the best intentions, not all programs thrive. What makes some succeed while others fizzle out? These three community strategies are success stories that can teach you how to create your own litter programs. Unpack how they’re helping people find ways to reduce litter in communities across the country.  1. Love Your Block  In cities like Detroit and San Diego, the Love Your Block program has become a catalyst for change without requiring big budgets or massive staffing. This initiative offers small grants to neighborhood groups that want to reduce social decay, clean up litter and beautify their block.  In Detroit, residents have used the grants to fund everything from alleyway cleanups to turning dumping grounds into pocket parks. They receive supplies like mulch, gloves and trash pickers — and more importantly, they get decision-making power. The city supports them, but the ideas come from within the neighborhood.  San Diego’s program supports local cleanup days, trash mural projects and even neighborhood picnics that double as awareness campaigns. The combination of litter collection and celebration helps create social spaces that shift local norms in a way that sticks. Why does this model work?  It’s specific: People know exactly which block they’re impacting and can see their results. It’s empowering: Residents make the decisions instead of waiting for city intervention. It’s visible: When an empty lot becomes a mini garden, people notice and treat the area with more respect.  2. Adopt-A-Highway You’ve seen the signs. Sometimes, they name a family, a company or a club. They’re part of the Adopt-A-Highway program, which began in Texas in the 1980s and has since spread nationwide. Businesses adopt a 2-mile highway section for a commitment of three years for regular cleanup.  The idea is simple — individuals, businesses or organizations take responsibility for keeping a stretch of highway litter-free. In return, they get signage recognition and the satisfaction of making a visible difference.  However, the program isn’t without roadblocks.  Some participants drop out after the first cleanup when they realize how hard it is to keep an area clean long term. Others sign up for the PR benefits but rarely follow through. In some states, restrictions on who can “adopt” a highway segment have led to controversy, such as when hate groups applied for participation.  Still, where it works, like in New Jersey, it’s a thing of beauty. The visibility of the signs creates a ripple effect. When drivers see names attached to clean roadways, it sets a norm — that these companies take pride in shared spaces. Everyone contributes, from large corporations like surgical manufacturers that adopted highway sections near Emerson, New Jersey, to support the local community to smaller businesses along the Texas interstate.  Even a symbolic effort can reduce littering and increase public ownership of the problem, enabling greater involvement to deliver solutions.  3. Keep Omaha Beautiful (KOB) Omaha, Nebraska, is home to one of the longest-running environmental nonprofits in the country — Keep Omaha Beautiful. The most effective effort is a program called Eco-Schools USA that teaches students as young as 5 how to be environmental stewards.  KOB starts by making littering personal. Students conduct litter audits on their school grounds, learning where trash accumulates and why. They then work together to design and implement waste-reduction strategies, from better signage to peer accountability to organizing litter-free events.  Community programs like this avoid the “clean-it-up-and-go” trap. They build a future culture where throwing garbage on the ground is not just rude — it’s weird. They instill personal pride in people about their environment, encouraging actions like “adopt a spot,” where volunteers do a monthly cleanup for a specific area. Why is this so effective? Early habits stick: Kids trained to think about waste become adults who think before they toss.  Peer modeling: Students influence each other more than adults ever could.  Institutional support: Schools are a controlled environment where consistent change is easier to enforce.  Why More People Don’t Join Even with dozens of initiatives to choose from, many Americans still don’t get involved. This might be because they feel disconnected, as if the mess isn’t theirs. It could also be time poverty, where people want to help but work impossible hours. Poorly promoted initiatives can also fail because no one knows they exist. Finally, cynicism is a huge barrier, with many believing that litter always comes back, so why even try?  People may also believe that they should follow the example of everyone else, which can be a problem in a litter-ridden area. Education and community involvement are the only ways to break down these barriers. While it’s dramatic to say that there are almost more waste plastics than fish in the ocean, even eliminating single-use items can make a difference.  Want to Make a Change?  You can improve your world hygiene by finding out what’s already happening in your area. Check in with your city’s public works department, local Facebook groups or nonprofits. Join or start a cleanup effort and invite your block or building. Even a once-monthly litter walk can shift behavior. Advocate for signage and trash cans, and petition your local council for better lighting in high-litter zones. Involve school kids, educate them and know they take home what they learn.  How to Reduce Litter in Communities The road to litter reduction isn’t always a broad highway, but each person who helps ensures their world becomes cleaner, more hygienic and safer for all. Working together on litter management unites communities and, when repeated and visible, can lead to major cultural shifts.