While you can always take an indoor yoga, bar, or cycling class to beat the heat, if you’re looking for exercises you can do at home without nearing heat exhaustion—we’ve got you covered. Jordan Hana, certified yoga teacher and yoga sculpt instructor, gave us the run-down on the benefits of keeping your movement low-impact, the best exercises to implement into your weekly routine, and how to do it all safely in the heat.

Featured image from our interview with Sanne Vloet by Michelle Nash.

Jordan Hana

Jordan Hana is the founder & creator of The Arrow Methid—a fitness program that provides fun & invigorating fitness classes that challenge minds and bodies collectively through movement. The joy-filled variety of workouts span across Yoga (power & yin), Sculpt and Barre. Hana’s certifications include 200 Hour E-RYT (Corepower), Yoga Sculpt (Corepower), Barre (Barre Eclipse), Yoga Nidra (Soul & Steady).

What Makes Exercise Low-Impact

Low impact is simply just that—light (little to no) impact on your joints and at least one foot (if not both) connected to the ground. Low-impact exercises increase your heart rate slowly, are more fluid in motion, and are more gentle on the body. A few low-impact exercises include walking, yoga, pilates, barre, and swimming.

How Low-Impact Exercise Benefits the Body

Low-impact exercise is amazing for anyone and everyone. It’s generally safer and decreases your risk of injury as opposed to high-impact movement. Low-impact exercises tend to place some focus on flexibility, which is great for stability, alignment, and balance and can be used as a form of active recovery on days when you don’t want to rest but don’t want to overdo it. 

I am a HUGE fan of low-impact workouts 5 times a week, but I know that many of us are yearning for a quick, high-intensity workout. I personally love three days of low impact, two days of high impact, and two days of rest. If, on a rest day, you want more, a low-impact walk is a perfect form of active recovery! 

I’m not a doctor, but I genuinely think that low-impact exercises help with overall mental health—moving slowly, connecting with breath, and enjoying the workout—even a simple walk can do this!

Sample Workout Plan

If you’re looking to incorporate low-impact exercises into your weekly workout regime, Hana’s typical weekly workout schedule might help you get on track.

Monday: Barre

Tuesday: HIIT (a treadmill workout class)

Wednesday: Yoga

Thursday: HIIT (Cycling Class)

Friday: Pilates

Hana typically adds a walk into her weekly workout schedule as well—usually 2-3 days a week. It helps her get outside and take her two adorable pups for a walk. Outside time is key, not only for physical health but for boosting our mental wellness, too. Even just a 10-minute walk can do wonders. And if you’re avoiding the heat, try incorporating an early morning or evening walk into your routine.

Hana’s biggest note: get in tune with your body and start to listen to what it’s telling you. Soreness, injury, and major discomfort are telling you something is going on, and maybe you need to take a step back from the high-intensity workouts. If you’re new to fitness and unsure where to start, more low-impact workouts are definitely the way to go. And if you’re going the group fitness route, always let the instructor know you’re new! They love supporting beginners and helping you get the most from your workout.

Get in tune with your body and start to listen to what it’s telling you.

The Best Equipment for Low-Impact Exercises

Truly, the best thing about low-impact workouts is you really don’t need much! Your body weight is hands-down the best tool for low-impact exercises.

If you’re looking to expand your fitness equipment repertoire, a yoga mat is perfect to support your body so you’re not directly on the grass or concrete. I always like to incorporate hand weights—for a barre or pilates class, I suggest 3-5 pound weights—an exercise pilates ball (small, about six inches), and an exercise band. The addition of weights, pilates ball, and exercise bands allow you to expand and build more muscles, but moving slowly within these exercises ensures proper form and less risk of injury. Always the option to have a towel for sweat, music for good vibes, and water to hydrate—a definite MUST! 

The Wavy Mat

$129 at Bala

Basic Hand Weight Set Pink/White/Magenta – All In Motion

$49.99 at Target

Bala Pilates Ball

$29 at Free People Movement

Blogilates Loop Bands – 4pk

$14.99 at Target

Tips for Working Out in the Heat

Adding heat (whether outdoors or indoors) increases the stress you place on your body, meaning the temperature of your body is increasing. It also dehydrates the body as you lose more fluids during these workouts, basically meaning you can fatigue faster. Your body also can’t cool itself as fast, so just make sure to take adequate breaths and prioritize recovery and hydration to help support your body within these workouts.

My #1 tip: Hydrate, Hydrate, Hydrate—this is key to working out in the heat. Adding an electrolyte supplement to your water is also a great way to replenish the minerals you lose when sweating! 

Other tips to think about:

• Wear the right clothing. Lightweight, sweat-resistant, and breathable materials that are light in color
• Know where you’re at. If you’re new to working out outdoors (or in the heat), start slowly and increase gradually. Know your limits, and don’t push it if you don’t have to.
• Use sunscreen outdoors. Another must!

9 Low-Impact Exercises a Trainer Loves

Overall workouts:

• Go for a 30-45 minute walk. This is a great way to enjoy the outdoors and get a sweat in without doing anything too strenuous.

• Yoga—Flow through some Sun A’s. One of the foundations of vinyasa yoga is sun salutations. Sun Salutation A is a series of nine movements that sync to your breath to help build balance and strength in a subtle way.

Squat + Oblique Twist

Also known as a ‘pop squat twist,’ this exercise targets your glutes, quads, and obliques. While it can be done without any equipment, you can add an exercise band around your upper calf to increase tension and turn on your glutes during your squat.

Donkey Kicks

Donkey kicks are a highly glute-focused exercise that also activates the hamstrings and core. This exercise can be done on its own or by squeezing an exercise ball between your knee and hamstring.

Plank

While we all dread planks, they target your core and shoulders and are a fast way to build upper body strength. If the plank isn’t enough burn for you, add slow mountain climbers into your posture.

Bicep Curl to Overhead Shoulder Press

Your biceps and shoulders will feel it with this exercise. This is a great opportunity to use your hand weights (start with a lower weight and then increase) or find a water bottle or heavier object that’s laying around the house.

Lunge + Overhead Tricep Extension

Lunges with tricep extensions do it all—targeting glutes, quads, and triceps. Complete all reps on your right side before moving onto your left, and incorporate hand weights into this exercise.

Bird Dog

This exercise is done by extending your arm forward on all fours and then extending the opposite leg, crunching both limbs in toward your stomach to target your core, obliques, and glutes.

Pilates 100s

When I think of pilates, this is the first thing that comes to mind. Targeting your core, extend your legs at a diagonal while laying on your back on a mat. Reach your arms long by your side with palms facing down. Pump your arms vigorously but don’t lift any higher than the hips. While pumping arms, inhale for five counts and exhale for five counts to complete one exercise. When this is done 10 times with five inhales and five exhales, it equals 100.

Cobra/Locust

One of the core movements in vinyasa yoga is cobra/locust pose. This exercise activates your back muscles and glutes, squeezing both muscles to lift your body slightly off the ground.

The post A Trainer Swears By Low-Impact Exercise—Steal Her Weekly Workout Split appeared first on Camille Styles.

Read on to learn more about hormones from imbalances to endocrine disruptors, how diet impacts estrogen, and the 10 foods that lower estrogen.

Featured image from our interview with Candace Nelson.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Hormone Imbalances Are More Common Than You Think

These days, hormone irregularities are remarkably common. Studies show that upwards of 80% of women suffer from hormone imbalances. PCOS (polycystic ovary syndrome), for example, affects approximately five million women in the United States. That makes this condition one of the most common hormonal endocrine disorders among women of reproductive age.

In essence, when you have a hormonal imbalance—which, by the way, commonly happens in men as well—you have too much or too little of a particular hormone. When your endocrine glands don’t secrete enough (or too much) of a particular hormone, things go awry. From high cortisol to low testosterone, fluctuations in hormone levels are usually a result of lifestyle factors. And while hormone levels are supposed to fluctuate throughout your lifetime (hello, pregnancy!), chronically high or chronically low levels wreak havoc.

The 6 Primary Hormones

There are a few major hormones in the body:

• Cortisol is our main stress hormone. 
• T3 and T4 are our two primary thyroid hormones.
• Melatonin controls our sleep and wake cycles (i.e., our circadian rhythm).
• Progesterone and testosterone are involved in reproduction; they’re often called the “female” and “male” hormones, as progesterone is mostly produced by the ovaries, and testosterone is mostly produced in the testicles. 
• Insulin is required for the cells in your body to properly use glucose in your bloodstream.
• Estrogen plays an incredibly important role in the functioning of both female and male bodies.

What is estrogen?

Commonly referred to as the “female sex hormone,” estrogen is one of the most essential chemicals in all bodies—men included. While estrogen plays many roles and has multiple uses, it is a predominant leader in the female reproductive system. 

Along with regulating the menstrual cycle, estrogen affects the urinary tract, heart and blood vessels, bones, breasts, skin, hair, the brain, and more. A woman’s ovaries make a majority of estrogen, but the adrenal glands and fat cells make estrogen, too.

Your body makes three different types of estrogen:

• Estradiol. The most common type in women of childbearing age.
• Estriol. The main estrogen involved in pregnancy.
• Estrone. The only estrogen your body makes after menopause.

Why do we need estrogen?

Beyond its importance for developing and maintaining the reproductive system, estrogen is necessary for childbearing and a healthy, regular menstrual cycle. We also need estrogen to maintain bone density, positive mood, and healthy cholesterol levels. Furthermore, estrogen contributes to cognitive function and overall vitality.

Endocrine Disruptors

Like any kind of imbalance in the body, erratic estrogen levels can cause adverse reactions. Most notably, irregular menstruation, mood changes in women, and infertility/erectile dysfunction in men. For an imbalance to occur, estrogen is either too high or the hormones that balance estrogen are too low. For example, this could mean that progesterone in women is too low and in men, testosterone is too low. Hormonal birth control certainly impacts estrogen, potentially causing hormonal imbalances long after you’ve stopped taking it.

Furthermore, endocrine disruptors (natural and synthetic compounds that interfere with the function of hormones) negatively affect hormonal balance. These are found in everything from plastic water bottles to personal care products, receipts, pesticides, and more. Even in small doses, they can leave a lasting impact. When possible, purchase natural cleaning products, say no to printed receipts, switch to a reusable water bottle, and use beauty products without harmful chemicals.

Estrogen Dominance: Signs and Symptoms

When the levels of estrogen are chronically high (especially in comparison to other sex hormones that circulate in the blood), women are commonly diagnosed with estrogen dominance. Unfortunately, without proper balance with other sex hormones, estrogen dominance can lead to an array of unpleasant symptoms:

• Hair loss
• Low sex drive
• Poor sleep quality
• Cold hands and feet
• Digestive issues
• Tender or swollen breasts
• Fatigue
• Depression
• Non-cancerous breast lumps

High levels of estrogen can also cause PCOS, uterine fibroids, irregular menstrual cycles, and thyroid dysfunction. Men may also suffer from estrogen-related issues. Additionally, elevated estrogen is a risk factor for breast, ovarian, and endometrial cancer in women, as well as prostate and breast cancer in men. 

The good news is, many lifestyle changes can lower estrogen levels naturally. Beyond removing endocrine disruptors from your home, incorporating meditation and finding joyful ways to move your body are key. Furthermore, eating a low-estrogen diet is a practical, sustainable way to help balance hormones.

How Diet Impacts Estrogen

Research shows that specific diets are linked to high estrogen levels. For example, the Standard American Diet (SAD), which is characterized by conventional red meat and dairy, processed foods, sugary treats, and refined grains can cause hormone imbalance.

More than ever, it’s important to take inventory of what you’re putting in your body. Conventional animal products (particularly, dairy, chicken, and fish) contain high amounts of estrogen. In essence, hormones have been used for decades to accelerate animal growth. Synthetic estrogen and testosterone are the most common, unfortunately. Not only are these synthetic hormones harmful to the animals and us—consumers—but they contribute to environmental issues, too. 

Eat for Hormone Balance

If you’re regularly consuming conventionally raised animals, consider making the switch. And rest assured, you can eat animals without added hormones on a budget. To start, look for labels like ‘rBST free,’ ‘organic,’ and ‘pasture-raised.’ Otherwise, simply scaling back on your animal consumption—in lieu of more plant foods—can help balance excess estrogen in the body.

On a regular basis, build your snacks and meals around fresh fruit, vegetables, nuts, seeds, legumes, and nutritious, minimally processed grains. Healthy fats from plant foods are also important. Think almonds, avocados, Brazil nuts, chia seeds, coconut, sunflower seeds, tahini, and walnuts. Lastly, load up on plenty of leafy greens to help with the body’s natural detoxification pathways. A well-functioning liver is imperative for breaking down excess estrogen. Veggies like broccoli, kale, cabbage, collard greens, and bok choy all contain compounds that support estrogen receptors.

10 Foods That Lower Estrogen

The million-dollar question: Can you lower your estrogen levels through diet? The long-short is yes—it is possible. Consuming these 10 foods that lower estrogen can aid in removing excess estrogen from the body as well as contribute to the building blocks of producing other necessary hormones.

• Arugula
• Avocado
• Broccoli
• Carrots
• Coconut Oil
• Eggs
• Mushrooms
• Pomegranates
• Red grapes
• Whole grains

Arugula

Among other leafy greens, arugula has both anti-cancer and estrogen-blocking properties. It’s also high in vitamin C, an immune booster. Although it’s a bitter green, a simple massage with coconut oil and lemon juice helps remove some of its bite. 

Recipe: Mushroom Toast with Arugula & Lemon

Avocado

Research shows that avocados can help reduce the absorption of estrogen and boost testosterone levels. They also improve heart health and aid in satiety. We need enough healthy fats to make hormones, and avocados are a great source of hormone building blocks.

Recipe: Tomato, Avocado, & Cucumber Salad With Feta

Broccoli

Cruciferous veggies, like broccoli, Brussels sprouts, and cauliflower are incredible at helping our livers metabolize estrogen. Adding in a variety of these ingredients aids in hormonal balance.

Recipe: Big Green Immunity-Boosting Vegetable Soup

Carrots

Raw carrots, in particular, are incredible at detoxing excess estrogen from the body. Made of mostly indigestible fiber, carrots can help excrete excess estrogen. Just one to two raw carrots (not baby carrots), per day, will do the trick.

Recipe: Honey Roasted Carrots with Spicy Citrus, Sage & Pepitas

Coconut Oil

Coconuts contain a variety of beneficial compounds, like minerals and medium-chain fatty acids. Coconut oil has been shown to protect the liver from excess estrogen (and toxins, in general). With a buildup of toxins that can lead to estrogen dominance in the body, coconut oil is a versatile ingredient to add to your morning matcha, incorporate into baking, and use as the healthy fat in soups. Look for organic, cold-pressed, and unrefined coconut oil.

Recipe: Lemon Tarts + Orange Blossom Whipped Cream

Eggs

To give your liver a helping hand (to boost detox pathways), eating foods that contain sulfur ultimately aids in removing excess estrogen. Along with onions and garlic, egg yolks are a wonderful source of sulfur. Pasture-raised eggs also contain healthy fats, which are critical for hormone production.

Recipe: Arugula Breakfast Salad with Toasted Pistachio, Radish & Soft Eggs

Mushrooms

Oyster mushrooms, in particular, contain compounds that may block aromatase. Aromatase’s primary function is to produce estrogens. Therefore, mushrooms could aid in reducing estrogen in the body. In addition to culinary mushrooms, functional mushrooms may help balance hormones in the body.

Recipe: Caramelized Onion and Spinach Stuffed Portobello Mushrooms

Pomegranates

Antioxidant-rich pomegranate seeds contain a natural compound that can inhibit the enzyme that converts estrone into estradiol. In other words, pomegranates can help modulate excess estrogen in the body.

Recipe: Kale, Persimmon, & Pomegranate Salad

Red Grapes

In the skin of red grapes is resveratrol, a chemical that works to block estrogen production. Along with acting as an antioxidant, resveratrol helps flush excess estrogen from the body. Foods rich in resveratrol can also help reduce levels of testosterone.

Recipe: Baked Brie Cheese Board

Whole Grains

When it comes to choosing grains, make sure to buy 100% whole grain, preferably in their whole state. For example, quinoa seeds or whole oats instead of instant oatmeal or wheat bread. Whole grains retain a rich nutrient profile, including fiber and hormone-balancing B vitamins. Whole grains stabilize blood sugar, important for estrogen balance.

Recipe: Mediterranean Grain Bowl

The post Elevated Estrogen Could Be the Reason You’re Feeling Tired—These 10 Foods Can Help appeared first on Camille Styles.

The Best Non-Toxic Cleaning Products

Thankfully, brands have finally caught up with consumer demand, and the “clean” cleaning product market is booming. Awareness and education about the health implications of toxic chemicals have also made us choose cleaner beauty products and non-toxic cookware. But with so many brands to choose from, what are the best non-toxic cleaning products to buy?

Ahead, we share some of our favorite non-toxic cleaning products that actually work (including one brand five of our editors use!) along with the chemicals you should steer clear of.

What to Toss

If you’re ready to swap to clean cleaning products then it’s time to ditch the toxic chemicals once and for all. Some key ingredients to avoid include:

Methylisothiazolinone, ammonia, butyl cellosolve/glycol ether, parabens, phosphates, synthetic fragrance, sodium lauryl sulfate, phthalates, 1-4 Dioxane, fragrance, dye, synthetic foaming agents, unnatural preservatives, water softening agents, pH adjusters, formaldehyde, bleach, artificial colors, and buffering agents.

Just like your food or beauty ingredient lists, always do your research. Look up the names of ingredients you’re unsure of, keep a list of the ones you want to avoid in your phone notes app, and typically (but not always) the fewer ingredients listed the better.

Healthier Non-Toxic Swaps

When possible, choose fragrance-free or all-natural organic products. Look for essential oils on the ingredients list for fragrance instead. (But opt out altogether if you’re sensitive to fragrances.) Use simple detergents and soaps with short ingredient lists, and avoid antibacterial products with triclosan for home use.

White vinegar is always a great choice for general cleaning and can also replace your fabric softener or dryer sheets—or opt for wool dryer balls.

Tea tree oil is another great antibacterial, antifungal alternative to chemical disinfectants. If you’re looking for an effective all-purpose germ-killing cleaner, simply add a few drops of tea tree oil and a tablespoon of vinegar to water (option to add your favorite essential oil for fragrance), then mix it all together in a spray bottle and start cleaning.

For stubborn surfaces like the bathroom, kitchen sink, or stovetops, I always reach for Bon Ami unscented powder. It’s made from natural ingredients like ground feldspar and baking soda without the added bleach, chlorine, dyes, or perfumes. It also doesn’t scratch surfaces. A hot tip for cleaning the toilet bowl: mix some vinegar with Borax powder.

Read on for more healthy swaps!

Starter Sets

Supernatural Cleaning Starter Set

When this set came out, it changed the game and helped launch more brands with a similar concept. Basically, you buy the starter set with four glass bottles—glass + mirror cleaner, counter + Granite cleaner, wood + floor cleaner, bath + tile cleaner. Simply add the Supernatural concentrate vials for each into the spray bottles with water. All you need to do is buy a new concentrate vial when you run out. So genius and they all smell amazing, too. 

The Supernatural Starter Set

$75 at Supernatural

Blueland The Clean Essentials Kit

The Blueland range is based on a similar concept to Supernatural. You buy the set but instead of a concentrate in a separate bottle, Blueland founder, Sarah Paiji Yoo, saved any additional environmental waste by turning the ingredients into cleaning tablets that dissolve in the water. I really love this waste-free, sustainable approach.

The Clean Essentials

$46 at Blueland

Homecourt Kitchen Trio

These sleek, simple, and minimalist bottles keep my under-the-sink storage from looking like a disaster (anyone relate?). It comes with a surface cleaner, hand wash, and dish soap in five elevated fragrance options. Because my hands often feel stripped of moisture and natural oils after cleaning, I love that the brand thought to formulate its argan oil-infused hand wash for a gentle cleanse. Click through for your cleanest clean.

Kitchen Trio

$70 at Homecourt

Branch Basics Premium Starter Kit

When I reached out to the Camille Styles editorial team to share the best non-toxic cleaning products they’ve tried, I was shocked when five of them replied at the same time with the same brand. That brand is Branch Basics. It helps our team pare down on single-use plastics and is Made Safe Certified, which means it’s made without the 6,500+ toxic chemicals known to be harmful to both humans and the environment.

Premium Starter Kit

$75 at Branch Basics

Koala Eco Home Gift Collection

This company checks off all the boxes when it comes to creating beautifully fragrant, non-toxic products that still keep your home fresh and squeaky clean. This starter set includes the brand’s dish soap, multi-purpose cleaner, and hand wash. Each contains fragrances that’ll give every corner of your home major spa-like vibes.

Home Gift Collection

$35 at Koala Eco

Kitchen Cleaners

Biom All-Purpose Cleaning Wipes Starter Kit

Not only are these cleaning wipes a minimalist homeowner’s dream, but they also boast a plant-based and biodegradable seal. The wipes are gentle (safe on surfaces and skin!) and have a subtle, lovely scent in either grapefruit or lavender. They’re perfect for when you need to clean messy hands and countertops. And how cute is that refillable dispenser?

All-Purpose Cleaning Wipes Starter Kit

$38 at Biom

Cymbiotika Dish Soap Kit

That’s right, one of our favorite supplement brands also does non-toxic cleaning products. If you’re looking to make a non-toxic shift in the kitchen, then this Dish Soap Kit set is a good place to start. It will keep your dishes clean without the nasty chemicals and it looks nice, too.

Dish Soap Kit

$36 at Cymbiotika

Public Goods Surface Cleaner

Public Goods is all about making clean, sustainable cleaning products accessible to everyone. All of their products are affordable and effective. I also really love the branding.

Surface Cleaner

$7.95 at Public Goods

Grove Co. Dishwasher Detergent Packs

Finding an effective but clean dishwasher detergent wasn’t always easy until now. This one does double duty and it’s good value.

Dishwasher Detergent Packs

$6.99 at Grove Collaborative

Puracy Natural Dishwasher Detergent Packs

If you haven’t heard of Puracy, it’s time to get on board. I am a big fan of their surface cleaner (more on that later) so I can only imagine these have to be worth every penny as well.

Natural Dishwasher Detergent Pods

$17.84 (reg. $20.99) at Puracy

Blueland Dishwasher Starter Set

I love that these dishwasher tabs come in this convenient and chic little case. Just buy the refills and save on water and waste.

Dishwasher Starter Set

$25 at Blueland

L’Avant Collective High Performing Hand Soap

Every time I wash my hands with L’Avant Collective’s soap, it’s a luxe reminder to romanticize the little things in life. The bottle is impossibly chic for those of us who love pretty packaging as much as we love nourishing our skin with supportive ingredients. Win-win.

Blushed Bergamot High Performing Hand Soap

$36 at L'Avant Collective

L’Avant Collective Fresh Linen Multipurpose Cleaner

If stylish packaging is also important to you, then L’Avant also makes this beautiful multipurpose cleaner that won’t look out of place on the counter if you forget to put it back under the sink after using it.

Fresh Linen Multipurpose Surface Cleaner

$14 at L'Avant Collective

Puracy Natural Dish Soap

As I mentioned earlier, Puracy is a non-toxic cleaning brand that you need to have on your radar. It’s simple, fuss-free packaging with ingredients that smell good and do good.

Natural Dish Soap (Pack of 3)

$22.99 at Puracy

Puracy Natural Disinfecting Surface Cleaner

The Puracy surface cleaner is the hero of this line (in my opinion). It uses the power of hydrogen peroxide to kill 99.9% of germs but it also cuts through grease and grime. I really love this product.

Natural Disinfecting Surface Cleaner

$13.99 at Puracy

Everspring Lavender Bergamot Multi-Surface Cleaning Wipes

We are biiiig fans of Target’s non-toxic cleaning brand, Everspring. Camille loves the entire line but uses these cleaning wipes on the regular—very handy when you have young children! Not only do they cut through grease and grime but the compostable cloth is also ammonia-free with 100% natural fragrance and never tested on animals either.

Everspring Lavender Bergamot Multi-Surface Cleaning Wipes

$2.99 at Target

Laundry Products

Grove Collaborative Wool Dryer Balls

Ditch the dryer sheets for these eco-friendly hypoallergenic reusable wool dryer balls that help to reduce wrinkles and drying time.

Wool Dryer Balls

$19.99 at Grove Collaborative

Grove Collaborative Auto-Dosing Liquid Laundry Detergent Dispenser

I invested in this dispenser because I wanted to start buying my laundry liquid in bulk to save on waste. What I didn’t realize until it arrived was that this design has an auto-dosing feature. So when you turn the nozzle, it only pours out the correct dose you need for that load. It’s just so genius. Highly recommend.

Auto-Dosing Liquid Laundry Detergent Dispenser

$17.99 at Grove Collaborative

Grove Collaborative Ultra-Concentrated Liquid Laundry Detergent

There are so many fragrance options but I can never go past lavender. This one smells good and it also cleans our clothes well (because not all clean laundry detergents are created equal). If you want to remove tough stains though, I recommend trying out the Branch Basics Oxygen Boost.

Ultra-Concentrated Liquid Laundry Detergent

$9.99 at Grove Collaborative

Puracy Natural Stain Remover

Our Motherhood Editor, Brandy is a big fan of this stain remover and I have to agree. Unlike other non-toxic options, this one gets the job done.

Natural Laundry Stain Remover

$12.99 at Puracy

Blueland Laundry Starter Set

If you prefer tablets to liquid, then this laundry starter set is a great option. The beauty of these is that they’re naked, meaning they do not come individually wrapped in plastic film (PVA/PVOH or polyvinyl alcohol). Simply drop them into your washer for an earth-friendly clean—without sending dissolved plastic down the drain.

Laundry Starter Set

$25 at Blueland

Branch Basics Oxygen Boost

This is the number one product our editorial team swears by for removing stains. Contributing Editor Kelly is obsessed: “It’s got red wine out of a white blanket and completely blew my mind.” Needless to say, this is a must-have non-toxic cleaning product for every laundry.

Oxygen Boost

$22 at Branch Basics

Everspring Lavender Bergamot Fabric Softener

If you do want to use a liquid fabric softener then reach for this one. Its paraben-, dye- and fragrance-free formula is safe for all clothes and its biodegradable formula promotes sustainability.

Everspring Lavender Bergamot Fabric Softener

$4.69 at Target

L’Avant Collective Fresh Linen Laundry Detergent

When I first made the switch to sustainable, plant-based detergents, I was admittedly disappointed. While I was happy with all the good-for-the-planet options, I still couldn’t find a detergent that could get the job done. With L’Avant Collective, all of my laundry comes out without any stains or spots. My clothes are bright and smell amazing. Seriously—it’ll make you love wearing your clothes again.

Fresh Linen Laundry Detergent

$34 at L'Avant Collective

Dirty Labs Bio Enzyme Laundry Detergent

This scent is unreal. It’s a subtle mix of magnolia, bergamot, and cedar—in other words, just about the furthest thing from the artificial fragrances of bigger brands. The detergent features Dirty Labs’ Phytolase® enzyme cleaning technology, which eliminates odors while still being safe for sensitive skin.

Bio Enzyme Laundry Detergent

$26 at Dirty Labs

Bathroom Cleaners

Blueland Bathroom Starter Set

When it comes to the bathroom, we want hardworking products. Bleach is usually the one ingredient we always reach for to kill germs and mold, but it’s not great for your health or the environment. This bathroom spray doesn’t act like bleach but is effective at cleaning down any surface area. 

Bathroom Starter Set

$16 at Blueland

Blueland Glass & Mirror Starter Set

I’ve always loved Windex for the results but hated how it smells. This one from Blueland does the job without the fumes.

Glass + Mirror Starter Set

$16 at Blueland

Public Goods Bathroom Cleaner

Once again, this isn’t bleach—but that’s the point. The blend of purified water, coconut-derived actives, citric acid, natural rosemary oil, and natural lemon oil combine to cut through dirt and clean surfaces with ease. 

Bathroom Cleaner

$5.95 at Public Goods

The post Our Favorite Non-Toxic Cleaning Products for the Ultimate Home Refresh appeared first on Camille Styles.

That was back in 2019. Since then, more and more brands have entered the race to create the one truly great natural deodorant. Because while there’s still no science to suggest that aluminum leads to Alzheimer’s or cancer, the idea of a healthy pit microbiome (one with no blocked pores or chemicals) remains alluring.

So I polled my coworkers again (they had their own journeys to share) and forced myself to try a bevy of buzzy natch deodorants for the past few weeks. (I’ve been moving from one Texas home in the late-spring heat to another, so I’m really putting them to the test.) May the freshness be with you.

Featured image by Riley Reed.

The Best Natural Deodorants for Women

For weeks, I tested out some of the trendiest natural deodorants of 2023 and put them to work in heated Corepower Yoga classes, moving boxes in the Texas heat, and more laid-back, sitting-at-my-desk-for-hours days. Ahead, I share my experience, starting with my favorite deodorant and working down from there.

Best Overall: Nez

OK… this is the stuff. No irritation; not much stickiness (there’s always going to be some stickiness with natural deodorant); and genuinely good scents. But what makes the newly launched Nez winner is how truly interchangeable it felt with my Dove. I would actually feel comfortable wearing it to yoga class—and a heated yoga class at that!

I ordered the variety pack, which includes two “bright” and “smoky” formulas tailor-made for three different scenarios. “Date ready” is made with charcoal to avoid white streaks.  “Board meeting” is crafted with bentonite clay to manage work-related sweat. And the hardest working one of all, “Workout sesh,” is made with zinc and bamboo for maximum sweat absorption.

What’s to Love: Everything, but particularly the scents.

What’s Not to Love: Honestly nothing. This stuff is great.

FULL COLLECTION: 6-PACK MINI TRAVEL SIZE DEODORANT SET

Full Collection: 6-Pack Mini Travel Deodorant Set

$35 at Nez

Best Scent: Salt & Stone Deodorant

This was definitely a contender for number one. It dries quickly, has a nice earthy modern scent to it, and comes in beautiful packaging. It also held its ground during an intense workout class. But it did often leave my pits feeling a bit itchy and wet. For that, it falls to number two.

What’s to Love: The natural skincare brand Salt & Stone is known for its intoxicating scents, and the deodorant I tried did not disappoint in that category. I love that it’s packed with probiotics and hyaluronic acid for a balanced armpit microbiome.

What’s Not to Love: My pits didn’t take to it as much as I would have hoped. Still, it’s one of the best natural deodorants I’ve ever tried. And while the eucalyptus and cedarwood scent is no longer available, santal and vetiver is my new favorite.

Santal & Vetiver Natural Deodorant Gel

$20 at Revolve

Best Spray: By Rosie Jane Wake the F*ck Up Deodorant

I’m a big fan of By Rosie Jane’s clean fragrances, so I was excited to see the perfumer’s ingredient transparency extended to a natural deodorant. I opted for the invigorating “Wake the F*uck Up” with lemon verbena and eucalyptus (as opposed to the lavender-infused alternative, “Calm the F*ck Down”) which arrived in a gorgeous glass bottle for just $15. (Refills are available on the By Rosie Jane website.)

I don’t like my deodorant to feel wet going on, so all sprays are an immediate uphill battle, but By Rosie Jane’s deodorant dried quickly and left a lovely essential oil smell. You need to continue to spritz your pits throughout the day, which is fine if you’re working at a desk or aren’t doing anything too active. Also, this natural deodorant gets bonus points for actually calming some pit itchiness, likely due to the glycerin and organic aloe vera.  

Ultimately, it’s a nice, natural alternative for days you aren’t exerting yourself much.

What’s to Love: The aromatic essential oil blend actually calmed some pit itchiness I had pre-deodorant.

What’s Not to Love: You have to reapply throughout the day to keep the good scent going. This is also not the deodorant you want to rely on for strenuous activities.

Wake the F*ck Up Deodorant

$15 at By Rosie Jane

Best Budget: Crystal Magnesium Enriched Deodorant

This one was just fine. I’ve docked it a few points for how rough it felt swiping on. (There are a lot of concerns people have when making the switch to natural deodorant, but my biggest fear is itchy pits.) Over time, my skin didn’t become quite as irritated as I expected, but I never felt as safe from creating a cloud of stink as I did with my favorites.

What’s to Love: The price. Crystal has a competitive edge in this category. And the lavender scent was beautiful.

What’s Not to Love: It goes on a bit scratchy.

Crystal Magnesium Enriched Deodorant Lavender + Rosemary

$9.99 at Target

Best Application: Ursa Major Hoppin’ Fresh Deodorant

I’d heard great things about Ursa Major and its kaolin clay, but after putting it to the test on a particularly stressful workday, I was disappointed (in more ways than one) to find myself pretty smelly by early afternoon. It was also one of the biggest white-streak perpetrators of the bunch.

What’s to Love: It smells and feels fantastic going on.

What’s Not to Love: It left my pits feeling pretty moist and irritated, the latter of which may have been caused by the baking soda in the formula.

Ursa Major Hoppin’ Fresh Deodorant

$18 at Dermstore

Camille Styles Editors’ Favorite Natural Deodorants

Athena Club Grapefruit Spritz All Day Deo

What’s to Love: Come for the cute packaging, stay for the light but bright summery scent. And of course, don’t forget the all-day efficacy. I’ve subjected my partner to many natural deodorant trials and tribulations, but this was the first one where (without my prompting), he said: “Wow, Isabelle you actually smell great.” Beyond the scent, I love that the formula is plant-based, cruelty-free, and doesn’t leave any white streaks. It checks all my boxes.

What’s Not to Love: While this is great for everyday use, I need something a little stronger when I’m going for a long walk or bike ride. I haven’t found any natural options that hold up to that challenge yet, but for work days and the like, this is the best. — Isabelle, Managing Editor

All Day Deo

$13 at Athena Club

Primally Pure Lavender Deodorant

What’s to Love: Everything about this! The scent is lovely (but subtle)—and it actually works. It’s my holy grail. They use tallow from grass-fed cows and the lavender essential oil helps calm irritation from potential ingrown hairs. It’s soothing and effective. 

What‘s Not to Love: Sometimes in the summer months, I need to reapply before a late-afternoon park adventure with my toddler or a sweaty evening walk. But in the winter, applying once per day is enough! *Granted our climate is dry in Colorado.* — Edie, Wellness Editor

Primally Pure Lavender Deodorant

$20 at Primally Pure

Milk + Honey Baking Soda-Free Deodorant

What’s to Love: Baking Soda-free deodorant that actually works? Sign me up. I’ve been using Milk and Honey for the past year and it’s my favorite option for long-lasting protection. The scents aren’t too overpowering and they just work, even during humid summer days at the lake.

What’s Not to Love: I do have to be careful when wearing black as they do leave a white cast behind. Suruchi, Food Editor

Milk + Honey Baking Soda-Free Deodorant

$16 at Free People

Kosas Chemistry AHA Serum Deodorant

What’s to Love: Literally everything: texture, smell (I use the blue one), quick dry with no residue, and it actually works.

What’s Not to Love: Nothing. — Langa, Beauty Editor

Kosas Chemistry AHA Serum Deodorant

$16 at Credo

Hey Humans Rosewater Ginger Aluminum Free Women’s Deodorant

What’s to Love: The fragrance options are nice, it’s available at stores like Target and H-E-B (I’m always a last-min deodorant buyer so I rarely have time to order from a DTC), it’s affordable, and most importantly—I’m not sweating or smelling. So far… it’s been a few months.

What’s Not to Love: The packaging is terrible. I ended up throwing away the top half of the tube because it was driving me crazy. Attempting to be more gentle when closing my newest tube but I’m annoyed I even have to try. — Brittany, Content Marketing Director

Hey Humans Rosewater Ginger Aluminum Free Deodorant

$6.99 at Target

The post I Tried the Most Popular Natural Deodorants—This One Is the Undisputed Best appeared first on Camille Styles.

Featured image from our interview with Kate Waitzkin.

The Best Group Fitness Classes to Try in 2024

Back to trying new things. I’ve been feeling in a bit of an exercise rut, leaning on my go-to trail walking to keep me moving. I love it, but wanted to challenge and move my body in new ways. So, I took one week to try a handful of new-to-me workouts. The goal was to add some variety and fun into the mix and reconnect with my body in a new way. Plus, I love discovering the best group fitness classes to revisit with friends.

This wasn’t about seeing results—after all, it was just one week. However, I was pleasantly surprised by how my confidence and mindset shifted in such a short period. It’s true that trying something new, no matter the outcome can help you feel all the more empowered to keep experimenting. Here’s what I tried during my week of new workouts.

Note: To help you connect with the best workout for your schedule, fitness goals, and preferences, I also reviewed a few not-so-new-to-me classes I love. And I enlisted the help of our Managing Editor, Isabelle, who was happy to share her two go-to fitness classes at the moment. Without further ado, keep reading for my honest reviews.

Y7 Yoga

Founder Sarah Larson Levey finally brought Y7 Yoga to Austin, and everyone has been thrilled, including me. I’ve long known about Y7 from my New York friends, and when Sarah moved to Austin, I had a feeling an opening was on the horizon.

This isn’t your traditional yoga class. All studios are heated to 80-90 degrees using infrared technology in a dark, candlelit room. And the music? Some of the best playlists I’ve ever heard. There’s something about doing yoga to Rhianna that makes the class even more enjoyable. What I loved about the class was the dark room. I could go at my own pace and take a child’s pose if I needed without worrying what anyone else thought. The next day, I was sore in the best way possible. And though other heated studios get too hot, the temps challenged me and helped me get deeper into the postures. They also offer classes online if you’re not in a city with a studio.

• Virtual and In-Studio
• Prices Vary Per Studio // New Client Specials Available

Evlo Fitness

I first learned about Evlo Fitness a few years ago from my sister. Her physical therapist recommended the online workouts as the founder, Shannon Ritchey, is a Doctor of Physical Therapy (DPT), and her approach is rooted in gentle strength training for long-term results.

Evlo is the antithesis to group bootcamp-style workouts (i.e., movements that tend to cause injury). Instead, Evlo takes a scientific and educational approach to training, helping you understand how certain movements impact your muscles. Where other bootcamp classes left me sore, Evlo left me strong, energized, and excited to take on other forms of movement.

Shannon also has a podcast, Fit Body, Happy Joints which provides an educational lens into the fitness industry. Episodes debunk many fitness myths, shedding light on the full picture marketing tends to leave out. I love that she always takes such a sound and scientific approach to health. For even more of Shannon’s insights, listen to her interview on The Skinny Confidential. Evlo is an online platform, but Shannon recently moved to Austin so I’m holding out hope for in-person training soon. 

• Virtual Only
• $55.99 Monthly or $559 Annually // Free Trial Available

FORWARD Space

If you love dance, this one is for you. And even if you don’t love dance, you may be surprised by how much you connect with this class. I’m biased as I know the founder, Kristin Sudeikis, but this class injects a level of fun into my life that I didn’t know was missing.

Kristin leverages her professional dance background and intentionally designs her classes to fit every level. I was looking forward to taking the class in person at the NYC studio, but at the last minute had to cancel. Thankfully, Forward Space has a 7-day virtual free trial, letting you take the classes at home. If I’m ever having a bad day, I’m just going to dance it off. With live and on-demand classes, there’s something for everyone. I left feeling like I got a good workout and truly had fun. 

• Virtual and In-Studio
• One Class for $38, Class Packages Available // 7-Day Virtual Free Trial

Peloton Outdoor Class

Because I hit the trail almost every day, I thought I’d shake it up and try a guided class. Insert Peloton’s Outdoor Series. As a former Peloton bike owner, I already knew they’d have a plethora of options. And I was right—almost to the point where I was overwhelmed with the number of workouts. Think walking meditations, recovery runs, power walking, HIIT, and more.

I chose “Beginner Workout” and did a 30-minute Interval Run with Oliva Amato. It’s been a good 6-7 months since I went for a run, and this was a perfect way to jump back in. I took it at my own pace, as encouraged by the instructor, but also pushed myself more than I would’ve had I set out to do this on my own. I love the ease of being able to do this from the road, even if I’m stuck inside a hotel gym vs. outdoors.

• Virtual Only
• Memberships Starting at $12.99 monthly // Free Classes Available

The Sculpt Society

When my trip to NYC got canceled and ultimately wiped all the new classes I was going to try, I needed something quick and virtual that I could do at home as I was on a time crunch. I’ve been following Megan Roup on social media for a bit and was familiar with the The Sculpt Society. Megan is a former dancer for the New York Knicks and incorporates dance and sculpt into her workouts. I had dance already covered from Forward Space, so I took a Sculpt class. Thankfully, the gym at my place had equipment but Megan also sells props online. Without lifting heavy weights, this class was absolutely a burner. Megan brings a lot of fun energy to the table and I was sweating in no time. Bonus points for having a 7-day free trial so you can give it a shot risk-free.

• Virtual Only
• $19.99 Monthly or $179.99 Annually // 7-Day Free Trial Available

SoulCycle

No stranger to SoulCycle, I was thrilled when they finally opened their first Austin studio eight years ago. This is perfect for the high intensity cardio that I don’t always get from my trail walks and certainly not in Pilates or yoga. If I’m feeling a little off cardio-wise, I’ll book a bike in the back of the dimly-lit room and let the loud music wake my body up. And when I’m feeling really adventurous and like I can stay on beat, you can usually find me in the front row. If any of you have tried a SoulCycle class, you know that arm section is not for the faint of heart—who knew that two-pound weights could burn so good? If you’re in Austin (or have a SoulCycle bike at home), take Chris Chandler’s classes. He brings such incredible energy to every workout.

• Virtual and In-Studio
• In-Studio: $20 for Your First Class // Virtual: $39.99 Monthly for Unlimited Classes

Barry’s Bootcamp

When I lived in LA 15 years ago, I lived right next door to Barry’s first location in West Hollywood. After one friend told me they threw up during their first class, I resolved never to try it. (I never did check my source to see if they were hungover or if it was really that hard… ) However, the class format has shifted in the last 15 years, and can truly say, it IS a tough workout. But as with any class—go at your own pace.

I love a Barry’s as most places I travel for work have enough studios for me to choose from. Most traditional classes are a treadmill/weight-training hybrid. You can choose if you’d like to start with tread (running), floor (weights), or double floor (no tread, double the weight portion). I listen to my body to determine what I need, but my all-time favorite class is Barry’s Weights. Smaller room, zero treadmill or running, all weight training. I used to be super intimidated by lifting and even more intimidated to do a treadmill class, but I’m playing for the class—so I have no fear in taking what I need and leaving what I don’t.

• Virtual and In-Studio
• In-Studio: $43 for 3 Classes (New Clients Only) // Virtual: 30-Day Free Trial, then $39.99 Monthly for Unlimited Classes

DOGPOUND

This comes with a disclaimer: I was gifted a private group session to try it out. And yet, I LOVED it. I’m sure you’ve heard this is where most of Victoria’s Secret angels work out, not to mention a host of celebrities who come for private training. While I didn’t walk out an angel, I had the most fun. DOGPOUND is predominantly private personal training, unless you book a group session, and I did everything from box jumps to flipping a tire, to ball slams and more. For our session, it was more functional movement, which I really appreciate as the typical gym and group fitness class can often get a little stale. I only wish I lived in LA or NYC for this as I know half my paycheck would go to private training. There’s something about a program designed specifically for me that makes me feel more invested and attached to both the program and the process. 

• In-Studio (Virtual Training Options Available By Contacting DOGPOUND Directly)
• Pricing Options Vary, Starting at $50/Class for Group Classes

FORM

If you’re at all interested in health and wellness on social media, you’ve likely come across FORM. (It’s not just the good marketing—everyone’s talking about the workout.) Co-founded by best friends Sami Clarke and Sami Bernstein Spalter, FORM is all about effective, intuitive movement that you can do efficiently at home. Think: Pilates and strength-based routines that can be done with or without props. The movements are often small, but spicy. Sami C. is the motivating best friend you’ve always wanted to work out with and who will cheer you on even through the toughest postures. Weekly workout schedules are curated for you, giving you exactly what you need to balance a healthy burn with intentional rest. I love that all I have to do is find that day’s workout and press play. (Oh—and their recipe library is gold!) — Isabelle

• Virtual Only
• $28 Monthly or $119.99 Annually // 7-Day Free Trial Available

Barre3

Let me introduce you to the workout that helped me *actually* fall in love with fitness. I’ve been doing barre3 both online and at my local Chicago studio for the past six years. (Barre3 has over 175 studio locations across the country and in Canada.) The classes are challenging but designed so that the movements feel good and juicy in your body. I’m a 6 a.m. regular, and I always say that it’s my favorite way to wake up. And while the name might lead you to think that this is classic barre, the workout is so much more. It combines strength conditioning, cardio, and mindfulness to give you a dynamic, full-body workout. Each class draws inspiration from Pilates and yoga, helping strengthen your body to prevent injury and build endurance. My favorite part? All classes end with guided breathwork, helping regulate your nervous system and wind down from an energy-boosting workout. — Isabelle

• Virtual and In-Studio
• In-Studio Prices Vary By Studio // $29.99 Monthly or $239.88 Annually, 14-Day Free Trial Available

The Takeaway 

This month of trying the best group fitness classes proved to be fun and challenging. Yes, I was sore but also found myself craving more movement. I thought I’d leave this experiment declaring a favorite workout, but instead found a few group fitness classes I can rely on for whatever I need. Whether that’s an extra push, a shift in mindset, or a gentle, grounding day.

Y7 will be great during my cycle. Forward Space is perfect before a presentation (jamming out helps me get out of my head), and Peloton is great when I need someone to push me. Evlo is solid for helping me build strength safely and effectively—seriously, everyone should try it. Finally, The Sculpt Society is the perfect burner when I’m in a pinch. And with more options in the mix, I’m excited to switch things up week to week.

I had so much fun and encourage you to try new things as much as possible—fitness-related or not. 

The post I Tried a New Group Workout Class Every Week in January—Here’s What I Learned appeared first on Camille Styles.

When prolonged, inflammation can do a lot of damage to our bodies. Chronic inflammation can manifest in the form of digestive stress (gas, bloating, constipation, achy joints), unhappy skin (acne, eczema, psoriasis), low energy, or extra weight you can’t shake. To an even more serious degree, chronic inflammation can seriously hurt our cells, leading to what Novant Health calls “the development of potentially disabling or life-threatening illnesses.” Cancer and Type 2 diabetes counted among them.

Featured image from our interview with Jules Acree.

How to Reduce Inflammation: 6 Tips You Can Do Daily

Inflammation is worsened by environmental toxins, stress overload, and a processed inflammatory diet—things that are unfortunately found in most of our daily lives. As with most processes that actually heal our body over time (instead of just masking symptoms), there’s no quick “off switch” for inflammation.

The good news? If you’re wondering how to reduce inflammation, there are simple practices you can incorporate into your day to get you feeling your best. Feel overwhelmed and don’t know where to start? Try picking two habits from the list below that you can realistically add to your routine. After a couple of weeks, see if you can add another and build from there.

Reduce Stress

I know, I know. Easier said than done! But there are a few key things you can bring into your routine that make a huge difference in how you feel. Try incorporating a relaxing bath, yoga session, or meditation into your weekly, if not daily, rituals. Even a few mindful breaths before you start your day can help you instantly center yourself. I’ve been trying to pause and take a few slow, full breaths whenever I start to feel stressed during the day. It’s completely changed how I feel for the better.

Drink Up

Staying fully hydrated flushes out toxins that we’re exposed to on a daily basis. Think pesticides, heavy metals, air pollution, mold, and more. Hydrating effectively is one of the key strategies to make sure the body is able to effectively detox. Always have a glass of water on your desk and by your bed, and bring a water bottle with you whenever you leave the house. Are you still feeling uninspired? Browse our favorite picks for the best electrolyte powders to supercharge your hydration habits.

P.S. Did you know there are right and wrong times of day to drink your water?

Soma 10 Cup Water Pitcher

This sustainable and stylish water pitcher is made from BPA-free plastic with a filter that can last up to 40 gallons.

$40 at Pottery Barn

Stanley Quencher H2.0 Flowstate Tumbler

Nothing beats the classic. Not only does it look aesthetic when kept within reach, but it’s sure to help you meet your daily hydration goals.

$35 at Williams-Sonoma

Clean Up Your Diet

One of the easiest ways to lower inflammation is through our daily food choices. Foods like processed sugar, refined carbs, GMO dairy and soy, and oils like canola, soybean, and corn can all be difficult on the gut, thus raising inflammation markers. Try incorporating more cultured/probiotic rich foods, greens, berries, healthy oils and fats, nuts, dark chocolate, green tea, and spices like turmeric, cinnamon, garlic, and ginger.

Get Moving

Exercise decreases inflammatory markers and your risk of chronic disease. Moving our bodies sends fresh blood and oxygen throughout our body, pumping the lymphatic system for waste removal and gently restoring the digestive system if it feels off. Try to move for at least 30 minutes a day or get in a sweat sesh at the sauna. Walking is a great source of exercise. Or, you can try one of these ideas for joyful movement.

Alo Warrior Mat

The Warrior Mat is where the magic happens— it’s roomy, perfectly cushioned for joint support, anti-odor, dry-wicking and slip-free, wet or dry.

$100 at Bluemercury

Bala Bangles Wrist & Ankle Weight Set

Wildly versatile, Bala Bangles can be worn on ankles or wrists for athletic, recreational, and domestic activities alike.

$65 at Target

Try Dry Brushing

Dry brushing is an amazing way to move toxins through your body. It stimulates your lymphatic system, easing your body’s efforts to reduce inflammation. This is one of my favorite daily habits (along with facial massage). When I’m consistent, I notice smoother, more even skin. Plus, overall, better energy!

Body Brush

Sweep away dead skin and awaken your senses. Prep skin for optimal hydration with plant-based sisal fibers that exfoliate away roughness.

$28 at OSEA

Skin Gym Dry Body Brush

Experience the intensely stimulating and toning powder of this natural-bristle brush designed for use all over your body.

$36 at Nordstrom

Prioritize Sleep

Sleep is your body’s time for recovery. While you sleep, your body flushes toxins and enters a deep healing state. Many of us struggle with getting a full eight hours with our busy schedules. You can start by aiming to get 30 minutes of extra sleep a night and slowly increase until you’re getting 7-8 hours. Once you experience how great you feel after a truly restful night’s sleep, you won’t ever want to go back!

The post 6 Daily Habits to Reduce Inflammation appeared first on Camille Styles.

Materials and metals like aluminum, plastic, lead, and Teflon can pose serious risks to your health and are prevalent in a lot of cookware options. And if the cookware we constantly use is dishing out harmful toxins, we are doing ourselves and all that effort a disservice. So toss the toxic pots and pans and check out our guide to the best non-toxic cookware ahead.

Toxic Cookware to Toss

Traditional Non-Stick Coatings

Teflon is the trademarked coating that makes non-stick cookware non-stick. It’s incredibly convenient and was a game-changer for cooking when it was introduced around 80 years ago. The issue is that these coatings (which contain compounds like PFOA or PTFE), are highly toxic and have been linked to cancer, hormone disruption, organ failure, reproductive damage, and other health issues. (Check out the film Dark Waters and the documentary The Devil We Know for a deeper dive into the health risks.)

Newer nonstick coatings, like Teflon, technically no longer contain PFOA and PFOS. But you want to keep an eye out for Teflon cookware that was made before 2013 as it could still contain these dangerous chemicals. And while most Teflon-coated pans these days are PFOA-free, this often means that they still contain PTFE (PFOA or C8, which is used to make PTFE coating, and as we discussed, is considered a carcinogen). On top of that, high heat causes the chemicals to break down, releasing toxic fumes. Additionally, PFOAs and PTFEs don’t biodegrade, which means they can accumulate in our bodies increasing the risk of damage.

Aluminum

There is some debate over whether aluminum is safe. Aluminum exists in our environment and we all have some amount of aluminum exposure daily. However, research shows that aluminum is toxic at certain levels. Elevated aluminum levels have been linked to everything from anemia and other blood disorders, to ALS and Parkinson’s to cancer, Alzheimer’s disease, and neurological problems.

Healthier Non-Toxic Cookware Swaps

Every product is curated with care by our editors and we’ll always give an honest opinion, whether gifted or purchased ourselves. If you buy something through our links, we may earn a small commission at no cost to you.

Ceramic coated

Not all ceramic coatings are made equal. Skimp on the cheap ceramic coatings and instead look for one that’s certified by third-party testing and free of PFAs, PFOA, lead, and cadmium. All of us at Camille Styles are obsessed with Figmint, Target’s new line of functional (and super stylish) cookware. While the collection features cast-iron and stainless steel pots and pans, it’s the ceramic-coated sets that have our hearts. The 12-piece set is great for everyday, medium-heating cooking—think eggs, rice, and your daily essentials. They’re nonstick, super affordable for non-toxic cookware, and hold up so well. And can we talk about the color options? So good.

Target

Figmint 12pc Nonstick Ceramic Coated Aluminum Cookware Set

$180

Shop Now

Caraway

Deluxe Cookware Set

Overhaul your kitchen all at once with this 7-piece Cookware Set plus a 3-piece set of mini sidekicks. They’re non-toxic, they’re non-stick, and (bonus) they look pretty on the stove.

Click here to get 28% off this set!

Shop Now

Crate&Barrel

GreenPan Padova 10-Piece Ceramic Non-Stick Cookware Set

$299.95

Shop Now

Our Place

Our Place Always Pan 2.0

$150

Shop Now

Is Ceramic Cookware safe?

Ceramic is great as it’s completely inert—meaning it won’t leach any harmful toxins. Ceramic non-toxic cookware pans are generally free of heavy metals, polymers, coatings, and dyes, plus, they’re dishwasher safe! Easier to wash than cast iron, you can just use warm soapy water. If you’re interested in trying, Xtrema is a great brand to check out. A note: you do have to be more careful with these pans, as they’re more fragile than other types of pots and pans.

xtrema

Signature Skillet

$84.99

Shop Now

Stainless steel

Not all stainless steel is created equal. When shopping you will see numbers like 200, 304, 316, and 430—the higher the number the stronger, longer-lasting it is, and the less nickel content it will have. Be sure to use gentle cleaners as something harsher can damage the lining, which then can allow the heavy metals in the core to leach into your food.

Material

The Sauce Pot

$115

Shop Now

Williams Sonoma

All-Clad D3 Tri-Ply Stainless-Steel Traditional Covered Fry Pan

$129.95

Shop Now

Cast iron

This is the OG non-toxic cookware. They take a bit of time to get used to if you’ve never tried them, but work so well once you figure it out and are budget-friendly! Some tips: heat before adding food, avoid soap when cleaning, and season regularly. (Check out this post for tips for seasoning.) There are many methods for cleaning cast irons, but my go-to is scrubbing with some salt and rinsing with water. I then dry it thoroughly, drizzle with cooking oil, spread it around, and then set it on low heat for a bit to ensure the pan is completely dry.

Williams Sonoma

Lodge Seasoned Cast Iron Skillet 10″

$27.95

Shop Now

Williams Sonoma

Lodge Seasoned 5-Qt. Cast Iron Dutch Oven

$59.95

Shop Now

Glass

The main perk of glass cookware is that there are tons of budget-friendly glass options out there, Pyrex being the most common one. You can find everything from baking dishes, to round soup dishes to loaf pans.

Wiliams Sonoma

Pyrex Deep Glass Bakeware

$13.99

Shop Now

Carbon Steel

Carbon steel is sometimes used for frying pans and woks. The non-toxic cookware option is similar to cast iron, and can output small amounts of iron into food, which is great if you happen to have someone with slight anemia in your home!

Williams Sonoma

Lodge Seasoned Carbon Steel Skillet 12″

$49.95

Shop Now

Porcelain Enamel

Enameled non-toxic cookware is usually made of cast iron that has been coated in enamel (think Le Creuset). While not perfect in terms of low heavy-metal content, I’d say this is one of the “better” options. The perk of this cookware is that it won’t rust, in contrast, to cast irons, if not properly seasoned. Cleaning is super easy with mild soap, water, and a gentle scrub pad. It is a bit on the pricier side, but your investment will last you a long time!

Williams Sonoma

Le Creuset Signature Enameled Cast Iron Skillet Fry Pan

$175+

Shop Now

Crate&Barrel

Le Creuset Signature Enameled Cast Iron Dutch Oven with Lid

$419.95

Shop Now

The post Our Favorite Non-Toxic Cookware—Tested and Reviewed appeared first on Camille Styles.

For all the fantastic stories about how regularly engaging in sex can cut cortisol levels, improve sleep, decrease pain, and improve immunity, I’m occasionally left wondering about the effects of a break in regularity—aka a dreaded “dry spell.” So it was refreshing to stumble on this Well+Good article tackling just that: “This Is What Happens to Your Body When You Stop Having Sex.”

Lauren Zielinski, MSN, CNM

Lauren Zielinski is a certified nurse-midwife with over 11 years of experience in women’s health and birth. She studied medicine at The University of Colorado-Denver with a focus on community health and birth center work.

Understanding the Effects of Not Having Sex

As a woman whose entire pre-college education was at Catholic schools, any and all sex-positive literature, podcasts, and beyond have been a beacon to me in my adult life. There was so much I appreciated about the Catholic school environment, but shedding the veil of shame around certain acts, particularly sexual ones, has been a valuable personal process, one aided by the idea that sexual health is about more than avoiding diseases and unplanned pregnancies. It’s also recognizing that sex should be an important and beneficial part of life.

Read on for some of the most notable discoveries, as well as insights from our team’s resident health and wellness expert, certified nurse midwife Lauren Zielinski (MSN, CNM), for those looking to break a dry spell.

Blood Pressure and Stress Levels May Increase

In this case, what goes down eventually must come up—especially if you’re not getting the regular endorphin release sex provides. Fortunately, there are other active ways to achieve similar results. Consider substituting healthy, heart-pumping exercise for sessions between the sheets.

If stress continues to plague you, consider Zielinski’s advice:  “If you’re feeling really overwhelmed, insanely busy, and are never in the mood for sex and want to change that, then it’s time to activate your self-care defense mode. Consider dropping one or two commitments or activities that aren’t crucial, penciling in “me time” on your calendar, and remembering that it’s okay to say no to things. Take time to relax and take care of yourself.”

For Those Going Through Menopause, the Vaginal Canal Can Tighten

As if menopause wasn’t fun enough, now you have to worry about the state of your vaginal canal. Board-certified OB/GYN Lucky Sekhon, MD, explained to Well+Good that when there are long periods without regular sex, the vaginal canal can tighten, “which can lead to thinning of vaginal tissue and predisposition towards tearing [and] bleeding during sex.”

This statement echoes an idea I heard last month during a call with Dr. Macrene Alexiades on the subject of upcoming beauty and wellness trends. Though she expects great strides ahead in terms of vaginal rejuvenation, she also stressed that the best way to maintain the vaginal lining is to have sex or masturbate regularly. 

And since the myth that painful sex is totally normal is something we’d like to leave in the past, consider a natural lubricant if things are feeling less than comfortable.

Foria Intimacy Sex Oil with CBD

To Help Get You In the Mood: This lubricant contains only two ingredients: 400mg broad-spectrum CBD and organic coconut oil. Expect enhanced pleasure, arousal, and zero discomfort.

$44

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It May Become Harder to Get Turned On

Like so many things, the desire for sex generally follows the rules of inertia: a person having sex will continue to desire sex, while a person not having sex may no longer have that need. “For some, this will have the effect that it becomes harder to get turned on, even if you want to,” sexologist Carol Queen, PhD shared with Well+Good.

That might sound a little scary, but the main takeaway from this small 2014 study published in The Canadian Journal of Human Sexuality is that the desire for sex can affect the quality of sex. Maintaining a love and longing for regular sex can be crucial to the overall experience.

Let’s Talk (More) About Sex

There are a wide variety of reasons—all perfectly normal—why we might go through a dry spell. Some people also never experience sexual arousal at all. But if you feel you’re in a rut you’d like to get out of, consider Zielinski’s guide to boosting your libido. (Expect a few surprising ideas.) And consider her thoughts on when to try sex therapy, and even meditating before sex.

The post Going Through a Dry Spell? Experts Speak to the Effects of Not Having Sex appeared first on Camille Styles.

It took me a while to try it. When I finally did with my now partner, I felt like I was in the last scene of Fight Club, where Ed Norton holds Helena Bonham Carter’s hand as the buildings fall. Everything I’d known about feeling sexual came crashing down and, in its place, entered a Technicolor world of pleasure to explore. 

The Best Lubricants for Every Desire

“What Foria has done is prioritize female pleasure by deeply understanding what activates it, what keeps it going, and where pleasure comes from,” says Kiana Reeves, chief content officer for Foria Wellness and a somatic sexology and intimacy educator. “We haven’t been taught about how important our arousal is.”

Reeves is answering all my questions about the best lubricants and intimacy oils over Zoom. My queries are rapid-fire. Never have I been more curious about a collection of products. In the past year, intimacy oils and lubricants have catapulted my sex life, I tell her. My orgasms are stronger. My connection to my partner is deeper. Why is that? I ask. 

“It’s helping your body just do what it’s meant to do,” responds Reeves, specifically talking about intimacy oils. “That’s why it’s so powerful. People start to notice the power of their bodies.”

To understand the deeper functioning behind these products, as well as the difference between an intimacy oil and a lubricant, I asked Reeves about it all. (Also, if you’re curious about trying a new product but don’t know how to broach the subject with your partner, read on.)

Your Guide to Intimacy Oils

Nobody had been focusing on female arousal. Our erectile tissue structures are the same as someone with a penis, and they’re dispersed in different areas, but they light up at different times. So someone with a female anatomy has an arousal trajectory that is different from someone with a penis. We focus on female pleasure with these different products and components. One is our Awaken Arousal Oil, which helps to physically get blood flow to the genitals to enhance arousal and pleasure. These active botanicals work to help to get you as aroused as possible. 

In tandem with arousal, which is the physical component of pleasure, you have the desire component. For many people, what gets in the way of their desire is either discomfort, pain, or a feeling that they’re not ready. What our Awaken oil does is it works from the body up. You start to activate your body first. From there, you start to retrain the nervous system and your relationship with sexual pleasure, either with yourself or with a partner. You go, oh, not only does this feel good, it feels amazing!

How do lubricants work?

The vaginal tissues and vulva mucosal membrane need to be wet to enjoy touch, and so there isn’t too much friction. Otherwise, those tender membranes can tear easily. So a lubricant, even if you are naturally a well-lubricated person, is important because it helps protect the integrity of your tissues. Many clients I’ve worked with have experienced numbness, pain, and scar tissue from poorly lubricated sex, either intravaginally or otherwise. 

“What’s so exciting is there’s always more pleasure to explore.” – Kiana Reeves.

Studies show that pleasure will increase just by using lube alone for all people involved. So lube is amazing to have on hand. What we did with ours—our Intimacy Sex Oil—is make it the cleanest available because lubes have historically contained chemicals that are bad for the vulva and vagina. Also, our lube is for vaginal and rectal use.

Are there any rules for using an intimacy oil or lubricant?

No rules. The cool thing, and I say this particularly about Awaken because it’s universal for solo play to partner play to party play, is that it’s about understanding that your pleasure is in your own hands. You can notice where you’re at. Maybe you’re not yet highly aroused, so you might massage yourself or have a partner massage you. It’s taking the time to massage the labia, the clitoris, or the thighs. It’s about just being with that part of your body and allowing it to open in its own time. 

Also, the beautiful thing is none of the [Foria] products are gender specific. They’re anatomy-specific because we’re working with a particular anatomy that hasn’t been studied or understood as much as others. 

Editor’s note: Some oils and lubricants are not compatible with certain condoms, so be sure to do your research for what’s important to you and your partner(s).

What to keep in mind when looking for an intimacy or arousal oil and a lubricant

The main thing is that it’s clean and natural. These are still marketing terms where there’s no standard for being able to say “clean.” Look for ingredients you recognize. If they’re plants, are they organic? I would also look for how much education the company is offering. Peruse the website to see if they’re invested in their mission or if they’re making a product because it’s easy and cheap. A brand invested in its mission will be invested in and able to stand by its formulations. On our products, we have a QR code where you can see the batch tests we’ve done, which check for all types of toxins, pesticides, and heavy metals. 

What if someone is curious to try an oil or lube with a partner but they have reservations about suggesting it? What are your tips for starting the conversation?

The larger conversation here is talking about sex with your partner—about what you love and what may be harder to discuss, such as what you want more of, what doesn’t feel so good, or what you’re struggling with. Talking about sex, in general, can be vulnerable, and when you’re bringing in a new product, that’s an added layer. It’s important to know that your partner wants you to feel pleasure—whether or not you are nervous to share with them. And you also want your partner to experience pleasure.

Think of it like the Oreo metaphor, where it’s sandwiched between two wonderful positive things and then the meat of it, which is the question or the desire, is in the middle. You can say positive things like, ‘I love the sex we’re having.’ ‘It feels so amazing.’ ‘You are an amazing lover.’ And then you can say what you’re experiencing or wanting more of. ‘I’m finding that I want to explore more of what my own body’s capable of.’ Or, ‘I haven’t shared this with you, but it’s hard for me to reach climax and here’s what I think might be able to help me.’

Keeping the idea of inviting them in is beneficial for everyone. It’s truly about wanting to explore more with one another.

The Best Lubricants for Deeper Arousal and Pleasure

Foria Awaken Arousal Oil with CBD

u003cpu003eWhere it all started for me. This all-natural arousal oil is designed for the female anatomy to enhance pleasure and orgasm—solo or with company. u003c/pu003e

$48

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Foria Awaken Arousal Oil with Organic Botanicals

u003cpu003eForia’s star product sans the CBD but still with all the beneficial and natural botanicals. u003c/pu003e

$40

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Dame Arousal Serum

u003cpu003eA blend of mint, cinnamon, and rosemary give this intimate serum a decidedly cool-and-warm sensation. u003c/pu003e

$30

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Women’s Pleasure Serum Set with Gift Pouch

u003cpu003eThis CBD-infused serum claims u0022to relax vaginal and clitoral smooth muscle tissueu0022 to result in more intense and frequent orgasms.u003c/pu003e

$115

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Tabu Aureum Lubricant

u003cpu003eThis personal lubricant contains a base of aloe vera complemented by plant extracts and hyaluronic acid. u003c/pu003e

$37

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Lady Suite Intimate Serum with Tremella Mushroom Extract

u003cpu003eThis botanical lube was created to u0022supplement a woman’s external moistureu0022 and support a healthy vaginal microbiome.u003c/pu003e

$24

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Personal Fave Whet Serum

u003cpu003eA base of aloe and chamomile makes for a pleasure serum meant to be used with a partner and/or toys. u003c/pu003e

$24

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Maude Shine Organic Lubricant

u003cpu003ePh-balanced and made without any fragrances, this clean personal lubricant is safe to use with condoms. u003c/pu003e

$18

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Cake Natural Sex Lube

u003cpu003eOrganic and hypoallergenic ingredients blend to make for a lube that’s non-sticky and good for sensitive skin.u003c/pu003e

$12

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Lark Love Personal Lubricant

u003cpu003eOrganic peony, hyaluronic acid, and passionflower deliver hydration and sexy slippery-ness. u003c/pu003e

$27

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Foria Intimacy Sex Oil

u003cpu003eLeave it to Foria to make an entirely all-natural ultra pleasurable lube that consists of two ingredients: organic MCT coconut oil and organic CBD. Meant for getting busy. u003c/pu003e

$44

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This post was originally published on October 27th, 2022, and has since been updated.

The post My Sex Life Is Better Than Ever—This Is My Secret appeared first on Camille Styles.

I’m wary of sweeping generalizations, but it’s safe to say that we’re likely all pretty familiar with the concept of stress. It can be assumed that we’ve likely all experienced it, too. Reports of a national mental health crisis are on the rise—and they have been for years. A March 2022 ValuePenguin survey found that 84% of Americans feel stressed at least once per week (an increase from 78% reported in March 2021). In other words: not good.

The Expert on Stress-Relieving Foods

The good news though, is that we can intentionally design our meals, snacks, drinks, and occasional indulgences to combat the creeping stress. When it comes to stress-relieving foods, the usual suspects prevail. Fruits, nuts, and adaptogenic herbs reign supreme, but adding a few surprise superfoods to the mix (hint, hint: organ meats) will contribute to a happier, healthier outlook and life.

I’ve teased the takeaways long enough. Ahead Kim Rose, RDN, shares her expertise in the world of stress-relieving foods. Keep reading for her top seven foods to eat for stress, plus key insights into the role diet plays in improving mental and emotional wellness. Let’s dive in.

Kim Rose, RDN

Kim Rose, RDN, CDCES, CNSC is a registered dietitian nutritionist based in Florida. Her mission is to guide others to become more educated and aware of how to navigate personal health issues. Kim provides culturally inclusive nutrition counseling by addressing common and complex food and wellness topics that highlight the individual’s needs.

Foods to Avoid or Limit to Reduce Stress

Rose cites alcohol and “sugary, caffeine-laden beverages” like energy drinks as being two of the biggest stress-inducing culprits. “Energy drinks may give you an artificial boost,” notes the dietitian, “but they can leave you with undesirable mental health outcomes that inflict stress.” Of course, our social and even professional lives are often structured around going out for drinks, ordering wine with dinner, and enjoying the occasional nightcap. But according to Rose, adopting a sober-curious lifestyle can help keep stress levels stable. (Because, after all, a little *good* stress comes with its own health benefits.)

If you don’t want to cut out alcohol completely, Rose looks to the Centers for Disease Control and Prevention for an understanding of safe, recommended amounts of alcohol. Daily recommendations suggest no more than one serving of alcohol for women and no more than two servings for men, daily. “Alcohol may initially free your inhibitions and drown your stress, but it’s likely to leave you more stressed than you were before consumption,” she says. (See here for our favorite zero-ABV drinks that offer a tasty break from the booze.)

The Role Adaptogens Play in Stress-Relief

A buzzy word in wellness, adaptogens have been used in Chinese and Ayurvedic healing traditions for centuries to combat stress. “Think of adaptogenic plants as natural stress regulators,” says Rose. Her top two favorites? Holy basil and ashwagandha. “Holy basil,” she notes, “is one adaptogenic plant that provides a foundation of calm to help us unwind after a long day.”

Ashwagandha, however, is perhaps the adaptogen that garners the most interest and attention. Rose says its popularity can be attributed to its stress-relieving magic. “The roots and berries of the ashwagandha plant have been used in traditional medicine for various purposes to enable you to relax and sleep well for a nightly recharge.”

What to Keep in Mind When Shopping for Adaptogens

Unfortunately, as with any health trend, suspicious products often flood the market. To be sure you’re purchasing high-quality, supportive adaptogens, Rose says to look for vendors with a National Sanitation Foundation (NSF) certification. “NSF certification ensures that products, such as dietary supplements, have been tested for safety and that what’s listed on the label is what is in the product.”

For calmer days ahead, Rose emphasizes ensuring that you’re purchasing products with “clinically-effective levels of the adaptogen in question. This is another way to ensure that you get the benefit of that ingredient—in addition to clearing your use of it with your doctor, which is most important.”

7 Stress-Relieving Foods a Nutritionist Wants You to Try

Chamomile Tea

Already well-attuned to sipping chamomile tea as a before-bed beverage? Not only are you helping your sleepy self snooze away, but you’re proactively decreasing stress levels, too. Rose recommends brewing a cup at night to wind down or any time you’re craving something soothing throughout the day. Functional nightcaps for the win.

Recipe: Chamomile and Jasmine Herbal Ice Cubes

Poultry

It’s no wonder turkey lulls us to sleep in the middle of our Thanksgiving meal, and according to Rose, it’s all thanks to tryptophan. “Tryptophan is an essential amino acid that our bodies can’t make; consequently, we must get it from the foods we eat.” She adds that tryptophan is the sole precursor to serotonin. Sound familiar? Yep—serotonin’s the feel-good, burnout-beating hormone known to reduce depression and regulate anxiety.

Recipe: Thai Chicken Salad With Spicy Peanut Dressing

Avocado

Our forever-favorite fruit (a berry, if we’re getting specific) knows no bounds. Lauded equally for being full of skin-supporting biotin as they are for being delicious on a slice of toasted sourdough, avocados are also rich in magnesium. “Magnesium is important for stress management and guarding the body against susceptibility to stress,” adds Rose.

Recipe: Grapefruit, Avocado, and Golden Beet Salad with Crunchy Chickpeas and Feta

Cashews

If they aren’t already your go-to snack, it’s time to stock up. “Cashew nuts are the way to go when looking for a tryptophan-rich food that can help you avoid burnout,” suggests Rose. If you don’t consume or crave poultry, cashews are a great plant-based option—and they make this cozy soup delectably creamy.

Recipe: Big Green Immunity-Boosting Vegetable Soup

Organ Meats

Now here’s the wild card. Rose advises adding liver, gizzards, and kidneys to your cart during your next trip to the store. “Vitamin B-2, also known as riboflavin, is found in organ meats,” she says. “Riboflavin helps to convert carbohydrates into energy that the body can use. It may also help you overcome the physical aspects of burnout.” Those benefits are enough to make anyone a believer. And if you’re still wary, trust that the taste is surprisingly, incredibly palatable. Some may say delicious.

Recipe: Chicken Liver Paté from Wholesome Yum

Dark Chocolate

Chocolate lovers, unite! This tried-and-true health-promoting staple is a favorite among the wellness-obsessed—and for good reason. “One, among several benefits,” notes Rose, “is that dark chocolate can be a great mood booster, combatting the overwhelming feelings of burnout.” Another reason to always say yes to a midday or after-dinner treat. These truffles pair the superfood with avocado to double down on the calm-inducing effects.

Recipe: Dark Chocolate Avocado Truffles from Eating Bird Food

Adaptogen-Fueled Beverages

If you’re new to the (wide) world of adaptogens, one of the easiest ways to reap the stress-busting benefits is to incorporate them into your drinks. This creamy and comforting hot cocoa incorporates a mix of adaptogens and is perfect for sipping on after your nighttime meal.

Recipe: Adaptogenic Hot Chocolate

The post If You’re Feeling Stressed, a Nutritionist Says to Try Eating These 7 Foods appeared first on Camille Styles.

A women’s version of Viagra isn’t entirely nonexistent, however. Flibanserin (aka “Addyi” or “the little pink pill”) was finally FDA-approved in 2015. It works a bit differently than Viagra, targeting desire rather than sexual performance (the mental rather than the physical), with more than 10% of patients reporting meaningful improvements to their libidos in clinical trials. Sadly, the biggest difference between Addyi and Viagra is that the former, which still has no generic equivalent, is rarely covered by insurance.

Featured image by Michelle Nash.

What Doctors Have Gotten Wrong About Female Libido

It’s a frustrating symptom of an even more infuriating problem: the topic of women’s sexual health is woefully misunderstood and underserved.

“There are decades of progress needed with payers to recognize that women deserve sexual healthcare,” shares board-certified OB/GYN Dr. Lyndsey Harper. “The problems are not just in our heads… we deserve access to these medications.”

Dr. Lyndsey Harper

Lyndsey Harper, MD is a Board Certified OB/GYN, a Fellow of The American Congress of Obstetricians and Gynecologists, and a Fellow of the International Society for the Study of Women’s Sexual Health. Dr. Harper is the founder and CEO of Rosy, an award-winning women’s health technology company that connects women who have sexual health concerns with hope, community, and research-backed solutions.

Low Sex Drive? You’re Far From Alone

Dr. Harper’s journey into the world of women’s sexual healthcare began in 2018 while working in private practice. Countless women began expressing the same concern: they didn’t feel like having sex with their partner—ever. 

“My patients were needing a lot more support than I was trained to offer them,” Dr. Harper recalls. “I didn’t even realize I was missing such a vital part of women’s health in my training until women began sharing.”

The dominoes fell all at once as she began recalling medical school and residency.  “I was like, Wait a minute… why don’t I know anything about women’s sexual health?” she thought. “And wait, why did I spend two weeks in an erectile dysfunction clinic in medical school? And why are there no FDA-approved [sexual health] medicines for women that are covered by insurance and there are 26 that are covered for men?”

A Shift in Women’s Sexual Health Studies

In 2019, Dr. Harper founded Rosy, a freemium app that has connected over 200,000 women with personalized solutions for sexual wellness concerns. As of 2023, more than 11% of the nation’s OB/GYNs recommend the Texas-based femtech startup, which has raised upwards of $4.2 million in funding.

And while there is much work to be done, Dr. Harper has noted a desire for change in the medical community since Rosy first launched.

“What we’re starting to see is the awakening of the medical community to the fact that there is this gap, which is leading to a lot more interest, which is leading to more people getting individually trained after residency like I did,” Dr. Harper explains. “Then we can train up future residents. Big shifts like this in medicine take decades, but I think in terms of awareness, excitement, and openness to the topic, we have made a ton of progress in the past four years.”

Reframing the Way We Think of Women’s Sexual Health

It’s not just the medical community that needs to reframe how it thinks about women’s sexual health, however. Dr. Harper points to a recently published article in The New York Times, “Women Have Been Misled About Menopause,” which discusses the ways in which menopausal women have been underserved. “It suggests that we have a high cultural tolerance for women’s suffering,” Rebecca Thurston, a professor of psychiatry at the University of Pittsburgh, shares in the article.

“We accept things that we shouldn’t be accepting,” Dr. Harper adds. “But it’s not our fault. We just haven’t been given permission by society.”

The post Doctors Are Finally Paying Attention to Women’s Libido—What That Means for You appeared first on Camille Styles.

Our evening routines are on lock. We shut the phone down a few hours before bedtime, keep the bedroom cool, and eat a light dinner. (And of course, wear our favorite breathable pajamas.) But what happens when your body or mind just won’t let you fall asleep? Thanks to a lot of testing (re: sleepless nights), I’ve got the answers. 13 to be exact.

Featured image from our interview with Remi Ishizuka by Michelle Nash.

The Best Sleep Products for a Peaceful Slumber

From calm-inducing capsules to relaxing pillow mists and the most luxurious sleep mask you’ve ever slipped on, these are the tried-and-true products that’ll help us all ease into a peaceful slumber. As always, consult your physician if you have specific needs or questions! 

Fleur Marché Sleep, Plz Patches

If you want to feel calm and relaxed, stat, these patches are your answer. My partner and I tried them for the first time a few nights ago and we were floored by just how quickly we were whisked off to sleep. Not only that, but we woke up with energy levels we hadn’t felt in months (busy summer schedules will do that to you). Simply apply to your inner forearm and let the patches work their magic. Pro tip: these work great for long flights.

Fleur Marché Sleep, Plz. Patches

$42

Shop Now

Equilibria Sleep Gummies

These (totally delish) cherry-flavored gummies are your ticket to a luxurious night’s sleep. It’s composed of 25mg full-spectrum hemp and 5mg hemp-derived compounds as well as our favorite sleep power players L-theanine and chamomile. I love taking this after a long day of running or being on my feet. These gummies also doesn’t have the terrible aftertaste that other edible sleep supplements leave behind.

Equilibria Sleep Gummies

$69

Shop Now

Moon Juice Magnesi-Om

If powders and drinks are more your style, Moon Juice’s Magnesi-Om is a great alternative. With magnesium and L-theanine, this one also helps you wind down (body and mind) and tastes like a bedtime treat. 

Moon Juice Magnesi-Om

$42

Shop Now

Ritual BioSeries Melatonin

We know and love Ritual for its hero multivitamin. But now, alongside the releases of gut health, pre-natal, and skin-boosting supplements comes its take on melatonin—and we’re obsessed. It promotes a natural sleep-wake cycle by releasing a steady stream of melatonin through the night. And unlike other melatonin supplements, you won’t wake up feeling drowsy. This one is best for those who are highly stimulated throughout the day and need a hand in finding mental and physical calm.

Ritual BioSeries Melatonin

$25

Shop Now

Vitruvi Move Diffuser

Pour a few drops of your favorite lavender essential oil and prepare to drift off. The updated cordless version of the brand’s viral diffuser is a great way to level up your bedroom—and any room for that matter. If you want to get fancy, pair it with Vitruvi’s Nightcap diffuser blend. Featuring black pepper, blood orange, and ginger, it’s the trifecta of smoky-sweet, sleep-inducing scents.

Vitruvi Move Diffuser

$199

Shop Now

OSEA x Parachute Sleep Time Bath Salts

If you’re a bath-before-bed type, look no further than these bath salts with lavender and essential oils to help relax your body. 

OSEA x Parachute Sleep Time Bath Salts

$29

Shop Now

OSEA Vagus Nerve Pillow Mist

The vagus nerve is the longest cranial nerve in the body and activates the body’s relaxation response, while helping regulate stress. It’s a light and subtle scent that we like spraying on our linens just before crawling into bed. 

OSEA Vagus Nerve Pillow Mist

$38

Shop Now

Lunya Washable Silk Sleep Eye Mask

Sometimes it really is the simplest things that work best. A few nights ago, I couldn’t fall asleep for the life of me. I was exhausted and nothing was working. Then I realized there was a bit of light creeping in from the moon, popped my sleep mask on, and fell asleep within minutes. This viral, silky eye mask is well worth the hype. Trust.

Washable Silk Sleep Eye Mask

$50

Shop Now

RE.VITYL Sleep Mist

A few spritzes of this sleep mist on my pillow at night make my bedroom feel like a luxe hotel experience. Featuring a soothing blend of organic lavender, rose, and chamomile essential oils, this mist is designed to promote melatonin release and ease your mind. Call it science or sleep magic—either way, you’ll soon be drifting off to dreamland.

RE.VITYL Sleep Mist

$38

Shop Now

Nodpod Weighted Eye Mask

If I need to nap off a headache or go to bed awash with anxiety, this weighted eye mask does just the trick. I love that the four weighted pods fit your unique facial structure, offering a soothing pressure that coaxes me toward a restful night’s sleep.

Nodpod Weighted Eye Mask

$34

Shop Now

Kin Euphorics Dream Light

While that 8 p.m. glass of wine might make you feel drowsy, it actually disrupts your sleep mid-snooze—preventing you from waking up feeling totally restored. Consider this a better nightcap. With calming Reishi mushroom, sleep-promoting melatonin, and digestion-supporting botanicals, it’s a smoky-spicy sipper that’s perfect for ending the evening.

Kin Euphorics Dream Light

$39

Shop Now

The post Restless Nights? These 13 Products Will Give You the Best Sleep of Your Life appeared first on Camille Styles.

Featured image from our interview with Mary Ralph Bradley by Michelle Nash.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

What are probiotics?

Probiotics are tiny living organisms. They include certain bacteria and yeasts, usually found in fermented foods or dietary supplements. The ISAPP (International Scientific Association for Probiotics and Prebiotics) defines probiotics as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.” These microorganisms, which consist mainly of bacteria, are naturally present in fermented foods, but they may be added to other food products and are available as dietary supplements. 

Bacteria tends to get a bad rap, but remember that you have two kinds of bacteria in (and on) your body—good bacteria and bad bacteria. Probiotics are made up of good bacteria that help keep your body healthy and working well. This good bacteria helps you in many ways, including fighting off bad bacteria when you have too much of it. In essence, probiotics are part of a larger picture concerning bacteria and your body: Your microbiome. Think of a microbiome as a diverse community of organisms, like prebiotics and probiotics, that work together to keep your body healthy. 

Prebiotic vs. Probiotic

Prebiotic vs. Probiotic—what’s the difference? The two can be easily confused. Although they’re both important for human health, let’s differentiate between the two. After all, they have different roles. Found in certain foods or supplements, probiotics are beneficial bacteria. Prebiotics, on the other hand, are types of fiber that feed friendly bacteria in the digestive system. These substances come from types of carbs (mostly fiber) that humans can’t digest. The beneficial bacteria, in your gut, eat this fiber. They’re typically complex carbohydrates (such as inulin and other fructooligosaccharides) that microorganisms in the gastrointestinal tract use as metabolic fuel.

Although you don’t need to take a prebiotic for probiotics to work, taking a prebiotic may make your probiotics more effective. In essence, prebiotics may support a healthy gut—offering better digestive health, fewer antibiotic-related health problems, and other benefits. Despite less research on prebiotics than on probiotics, some studies indicate their efficacy.

The Power of a Diverse Microbiome

At any rate, eating balanced amounts of both probiotics and prebiotics can help ensure that you have the right distribution of bacteria to keep your gut microbiota healthy. And many factors, including the foods you eat, can impact the type of bacteria found in your digestive tract.

Generally speaking, a diverse microbiome is considered healthy. This is because the more species of bacteria you have, the more health benefits they may be able to contribute to. In fact, several studies show that elderly people possess a more diverse gut microbiota than younger adults. Between long-living Chinese, Japanese, and Italian people, all cohorts revealed diverse and balanced gut microbiota. Whereas, disturbed gut microbiotas with dysbiosis were observed in the elderly who suffer from different comorbidities. 

How to Improve Your Gut Microbiome

Given that we all want to live long, healthful lives, let’s dive into simple ways to improve your gut microbiome. 

1. Eat a diverse diet, rich in whole foods and antioxidants. A diet consisting of different food types can lead to a more diverse microbiome, which is beneficial for your health. When in doubt, cook the rainbow. 
2. Prioritize the Mediterranean diet. There are a variety of reasons to eat as the Mediterraneans do, but mainly because of the emphasis on vegetables, fruits, beans, and legumes. These are high-fiber, gut-friendly foods that promote the growth of beneficial bacteria. Eating a range of fresh, whole foods, mainly from plant sources, is shown to improve gut health.
3. Choose fermented foods. Fermented foods, like plain yogurt, kimchi, and tempeh can benefit the microbiome. They enhance its function and reduce the abundance of disease-causing bacteria in the intestines.
4. Add in prebiotics. As mentioned, prebiotics are key. (And to clarify, it’s not really a question of prebiotic vs. probiotic—both work in tandem to support healthy digestion.) Many fruits, vegetables, and whole grains contain prebiotics, but they can also be found on their own. Resistant starch (like an unripe banana) can also be a prebiotic. If eating an unripe banana sounds unappetizing, you can also benefit from prebiotics by eating cooked and cooled potatoes and rice. The cooling turns some of the digestible starches into resistant starches.
5. Increase your intake of probiotics. One of the most powerful ways? Consider a probiotic supplement.

Why Taking a Probiotic Supplement Can Transform Your Health

When it comes to showing your gut some love, consider incorporating a probiotic supplement. Ongoing research shows that taking a probiotic not only supports a healthy gut, but it can also contribute to decreased levels of anxiety, depression, and more. The gut-brain connection is fascinating, evidence in itself of the power of a high-quality probiotic supplement. Furthermore, the right probiotic supplement can keep your vaginal bacteria balanced, your digestion humming along, and your immune system supported.

Be sure to talk with your healthcare practitioner before starting supplementation, especially if you are taking other medications or have any underlying health conditions.

The Common Probiotics Species

Your bowels host an estimated 100 trillion microorganisms from more than 500 different species. That’s a lot. To simplify, the most commonly consumed probiotics are strains of two main species: Bifidobacteria and Lactobacillus. These species are also the most studied of all probiotics. Bifidobacteria are commonly used in foods and supplements. They’re thought to:

• support the immune system
• limit the growth of harmful bacteria in the intestine
• help in breaking down lactose into nutrients the body can use

Lactobacillus is the species of bacteria that produce lactase, the enzyme that breaks down lactose, or milk sugar. These bacteria also produce lactic acid, which helps control the population of bad bacteria. It also serves as muscle fuel and increases the body’s absorption of minerals. Lactobacillus bacteria are found naturally in the mouth, small intestine, and vagina.

The Common Probiotics Strains

Probiotic strains are genetic subtypes of species. Each probiotic strain has a different effect on the body. These are six common strains of probiotics that you’ll find on food and supplement labels:

Bifidobacteria animalis. This strain helps aid digestion and fight food-borne bacteria. It’s also thought to boost your immune system.

Bifidobacteria breve. This strain lives in your digestive tract and in the vagina. In both places, it fights off infection-causing bacteria or yeast. It helps your body absorb nutrients by fermenting sugars. It also breaks down plant fiber to make it digestible.

Bifidobacteria lactis. This is derived from raw milk. It’s an ingredient found in some infant formula, but it also serves as a starter for buttermilk, cottage cheese, and other cheeses. 

Bifidobacteria longum. This strain lives in your gastrointestinal tract. It helps break down carbohydrates.

Lactobacillus acidophilus. This strain is found in the small intestine and in the vagina. Like bifidobacteria breve, it helps digestion and may help fight off vaginal bacteria. You can find it in yogurt and fermented soy products, such as miso.

Lactobacillus reuteri. This strain is found in the intestine and mouth. One study showed that it decreased the oral bacteria that cause tooth decay. It’s also thought to help the digestive system. 

What to Look for in a Probiotic Supplement

When purchasing a probiotic product, check the label for the type of species and strain to make sure they align with your specific health needs. Look for language that indicates there are live and active bacterial cultures. Locate the amount of CFUs (colony forming units), which are the number of live and active microorganisms in each serving. For overall health, reach for a probiotic with multiple strains.

Some probiotics require refrigeration, some are shelf-stable. Always look at the product packaging to see whether or not the probiotic needs to be stored in the refrigerator. If you travel frequently or prefer to store your supplements at room temperature, choose a product accordingly.

11 of the Best Probiotic Supplements

If you’re not sure how to choose the right probiotic for your health goals and lifestyle, we put together a list of our top 11 probiotics. Whether you’re looking for the best probiotic for gut health, mental health, acne, or another area of your wellness you’d like to support, we’ve got you covered.

Just Thrive Probiotic

My go-to probiotic, Just Thrive’s breakthrough, award-winning probiotic contains the proprietary strain, Bacillus Indicus HU36®. It produces antioxidants directly in the digestive system where they can be best absorbed by your body. Furthermore, Just Thrive offers the first 100% spore-forming probiotic and antioxidant supplement. Unlike most other probiotics, it guarantees the survivability through the stomach and upper digestive system. Many reviewers rave about their non-existent digestive woes and bloating when taking this probiotic. 

Just Thrive Probiotic

$49.99

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mindbodygreen probiotic+

This probiotic+ supplement is the only blend in the world with a unique combination of four strains, specifically designed to ease bloating, aid digestion, and elevate your gut microbiome. These probiotic strains have been clinically shown to support gut health and maintain key, daily functions of the digestive system.

mindbodygreen probiotic+

$80

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Thorne FloraMend Prime Probiotic

FloraMend offers benefits for occasional digestive upset, nutritional support for a challenged immune system, and balanced gut flora for healthy neurotransmitter production (important for a positive mood and healthy outlook). This everyday probiotic is for individuals minding their gut health and who have identified weight loss or maintenance as a health goal.

Thorne FloraMend Prime Probiotic

$49

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Thorne FloraPro-LP Probiotic

Ideal for individuals on antibiotics, pre/post-surgery, or those with a weakened or impaired immune system, this probiotic by Thorne is shown to improve gut health post-illness or surgery. Its unique genome allows this bacteria species to more easily adapt to different environmental conditions, and it has a high tolerance for high acidic environments, such as the acidity of the stomach.

Thorne FloraPro-LP Probiotic

$35

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Microbiome Labs MegaSpore Biotic

Like Just Thrive’s probiotic, MegaSporeBiotic is a 100% spore-based, broad-spectrum probiotic shown to maintain healthy gut barrier function. This unique all-spore formula effectively reconditions the gut by promoting microbial diversity. Best of all, MegaSporeBiotic boasts a five-year shelf-life, does not require refrigeration, and maintains a healthy gut microbiome.

Microbiome Labs MegaSpore Biotic

$55

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Mary Ruth’s Probiotic Turmeric+

This blend of turmeric and three probiotic strains was formulated specifically to support the gastrointestinal tract. This supplement has been shown to promote gut health in a variety of ways, including modulating the microbiome and supporting immune function. Additionally, curcumin—the main active component of turmeric—has been added to this supplement as research suggests it may be beneficial for supporting a healthy GI tract as well. 

Mary Ruth’s Probiotic Turmeric+

$30.95

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Mary Ruth’s Organic Liquid Probiotics

This 100 precent plant-based, raw, and vegan USDA certified organic liquid probiotic is extracted with water from a proprietary blend of three organic grasses. Mary Ruth’s shelf-stable liquid probiotic is formulated with 12 probiotic strains to support gut health and the immune system—no refrigeration required.

Mary Ruth’s Organic Liquid Probiotics

$40.46

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Solluna Feel Good SBO Probiotics+

A soil-based organisms probiotic (SBO) is a powerful way to further balance one of the most foundational processes in your body, digestion, so everything else functions better. The powerful benefits of Solluna’s probiotic supplement: Boosts immune system, improves skin health, supports healthy mood, contains prebiotics and postbiotics, and more. They’ve also added humic acid, a super nutrient that’s loaded with minerals, shilajit extract, an ancient postbiotic compound with numerous health benefits, turkey tail mushroom—a powerful immunity-boosting prebiotic—and chaga mushroom, a nutrient dense, anti-aging superfood.

Solluna Feel Good SBO Probiotics+

$51

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Align Probiotic 24/7 Digestive Support

Widely known as a favorite among gastroenterologists, this probiotic supplement supports healthy digestion and can help with occasional cramping, bloating, and gas. High-quality, this probiotic product has a simple, clean formula engineered to deliver an effective dose. Align is gluten-free, soy-free, and vegetarian.

Align Probiotic 24/7 Digestive Support

$31.99

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Garden of Life, MyKind Organics, Organic Apple Cider Vinegar Probiotic Gummies

This unique apple cider vinegar formula contains 2 billion CFU of probiotics, including clinically studied strains to support digestive and immune health. These delicious gummies contain 700mg of apple cider vinegar offering the benefits of ACV without any artificial ingredients or gelatin.

Garden of Life, MyKind Organics, Organic Apple Cider Vinegar Probiotic Gummies

$18.19

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Dr. Ohhira’s Probiotics

No refrigeration required, these probiotics contain 12 strains, making them much more potent and longer lasting in your gut. Additionally, the breathable capsule contains food for the probiotics to eat, meaning the bacteria are alive and active. Last but not least, this supplement is enhanced with super fruits like goji berries and blueberries.

Dr. Ohhira’s Probiotics

$47.96

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The post Prebiotics vs. Probiotics—A Nutritionist on Which Supports Your Gut Health Best appeared first on Camille Styles.

An anxiety-inducing news cycle and the widespread commonality of chronic stress (among countless other factors beyond our control) leave us susceptible to illness by decreasing our immune system response. Yikes! Thankfully, breathing exercises for stress are one of the simplest—and most effective—ways to counteract this new normal.

Ahead, discover three simple, but game-changing breathing exercises for stress that you can do just about anywhere.

Featured image from our interview with Nitsa Citrine by Claire Huntsberger.

Lauren Zielinski, MSN, CNM

Lauren Zielinski is a certified nurse-midwife with over 11 years of experience in women’s health and birth. She studied medicine at The University of Colorado-Denver with a focus on community health and birth center work.

What is breathwork?

Breathwork is the larger term for a variety of methods that focus on harnessing the rhythm, pattern, control, and power of your breathing to bring positive effects into your mind and body. While the benefits span the emotional, mental, and physical, a central reason many of us are coming to the practice today is breathwork’s ability to help us reduce stress.

Ashley Neese, a certified breathwork teacher, previously shared with us a breakdown of how breathwork positively impacts stress levels. Essentially, stressful situations activate our sympathetic nervous system, kicking our ‘fight or flight’ hormones into gear. By practicing breathing exercises for stress when this occurs, we can “create balance, peace, and space in the body to offset the energy deficiency.”

Breathwork is an ancient healing tool with roots in pranayama, or the healing breathwork exercises of yogic teaching. One of the beautiful things about breathwork is that we carry this tool with us wherever we go, and it’s available to us as an almost instant release. 

3 Breathing Exercises for Stress

The scientific study of neuroplasticity has shown us that regularly practicing breathing exercises for stress can rewire our brain, helping us experience a more consistent state of calm.

I’ll use a metaphor. Imagine your brain as a forest. You’ll walk along two paths in this forest: stress and calm. The more you walk on a certain path, the more developed it becomes. Each time you walk on it, it becomes a little easier as the path becomes more ingrained.

This is how your brain and neural pathways work with emotions that impact your nervous systems. The more you “walk that path” or practice either the act of stress or the act of calm, the easier it is to do in the future. Your brain is strikingly malleable and capable of adapting.

Understanding this, you can trust that you can combat any negative pathway in your brain by leaning into a state of calm. The more you practice breathing exercises for stress, the more your body and mind understand that as a baseline.

Ready to destress? I’m sharing my three favorite breathing exercises for stress and breaking them down step by step. I promise, even trying just one exercise will be time well spent.

1. Progressive Muscle Relaxation

Setup: A yoga mat with a pillow or blanket rolled under your head and neck and a blanket over your body to promote calmness.

1. Begin by lying on your back or taking a comfortable seat in a quiet, calm environment. 
2. Place one hand over your belly and one over your heart. Begin taking deep long breaths, expanding your belly so you can feel your hand moving up and down. A comfortable, slow pace is important. Inhale for six seconds and exhale for six seconds.
3. Once you get into this slow breath pattern, continue the pace and begin to focus on your body’s sensations of tension versus relaxation.
4. As you inhale, pretend your breath is going right into your face, head, and neck, expanding this part of your body. On each exhale, let the muscles in this area relax. On your next inhale, move to your next muscle group, perhaps the shoulders and back. Feel your body relax and sink into the earth with each exhale.  
5. Continue through each muscle group, working through your body head to toe.

Summary: Don’t worry about getting the muscle groups precisely correct. Simply work your way from one end of the body to the next. If this feels great, do it again or move from your feet back up to your face. It can be helpful to picture white, clean light entering your body as you inhale and any stress and tension leaving your body as black smoke, puffing away with each exhale. 

2. Slow Your Roll

Setup: Find a comfortable seat or place to lie down. The beautiful thing about this breathing exercise for stress is that it can be done anywhere.

1. Once you’re comfortable, begin by taking long, slow breaths. At the top of your breath (or when you’re done inhaling), see if you sip a little more air and then slowly, calmly release your exhalation.
2. Your exhalation should be roughly twice the length of your inhalation. Don’t stress and simply focus on taking a long, slow breath that feels good.

Summary: Practice this exercise for as long as you’d like. Ideally, aim for 10 minutes. From there, slowly increase your practice time as feels best.

By taking slow, deep breaths, our bodies receive a signal that we are safe. In essence, it’s the opposite of the fight or flight response. On a cellular level, your body trusts that it’s protected and doesn’t need to worry about fighting off predators. To send your body this calm signal, all you have to do is take long slow breaths, with even longer exhalations. 

3. 4-7-8 Breathing

Setup: Find a calm and quiet environment to sit or lie down. You can keep your hands on your lap, by your sides, or consider placing one hand on your belly and one on your heart.

1. Inhale deeply for four seconds.
2. Hold your breath for seven seconds.
3. Release your exhalation over eight seconds. Repeat!

Summary: I love this style of breathing exercises for stress, especially for beginners, but anyone may find it supportive. Focusing on the length of your inhales, holds, and exhales can help you get out of your head and stay present.

If this is difficult at first, practice 3-4 sets at a time or whatever you’re comfortable with. You may also consider shortening the counts to 3-5-6 and doing five or ten sets at a time, working your way up.

Tips to Make Breathwork a Habit

There’s research that shows linking a desired new habit with another routine you do every day increases your chance of developing the new habit. With breathing exercises for stress, you can add it to something you already do in the morning—like making tea or coffee. Every time you put a kettle on, try practicing a few minutes of breathwork as you wait for it to boil. That way, this new habit has a much higher chance of becoming a daily ritual.

The Takeaway

Here’s the tough news: stress isn’t going away. It’s a fact of our everyday lives, but we can learn to manage it in healthier ways. By honing in on healthy habits, continually reworking stress reduction and self-care, and being gentle with ourselves, we can promote healing in our lives and the lives of others. Remind yourself daily: don’t forget to breathe!

The post 3 Simple Breathwork Exercises to Help You Keep Calm and Manage Stress appeared first on Camille Styles.

Featured image by Riley Blanks Reed.

Kate Waitzkin

Kate Waitzkin is a mama, yoga and meditation teacher, writer, and essential oil educator based in Austin, Texas. She shares her teachings through her in-home studio, The Shala, and in 2020 she founded and launched The Shala Online, a virtual platform offering both livestream and on-demand yoga and meditation practices. Kate offers a thrice-yearly, virtual workshop series, The Ritual Practice. 

Yoga and Stress Relief: The Perfect Pair

Most of us feel that our modern world’s abundance of stimuli can cause higher levels of stress than humans were designed to handle. We also know the long-term side effects of unmanaged stress can wreak havoc on your brain and body—think inflammation, digestion, headaches, muscle tension, and more. With all of this knowledge, finding a regular practice proven to reduce stress can truly change your life.

By continuing to bring your heart rate, blood pressure, and respiratory rate down—as relaxation does over time—you begin to reap the benefits and can better handle the micro-stressors we encounter every day.

Below, Kate breaks down ten poses that will help calm your mind and body so you can feel more relaxed, clear-headed, and happier overall. You can do these yoga poses first thing in the morning, at the end of a long day, or on your lunch break if you need an extra boost of stress relief from the comfort of your own living room. When practiced regularly, they can work wonders to relieve stress and anxiety. 

Reclined Bound Angle

Come to rest on your back in the center of your mat with your knees bent and your feet flat on the floor about hip-width apart. Rest your arms alongside your body with your palms open toward the ceiling. Slowly bring the soles of your feet together and allow your knees to open out toward the sides of your mat. You may feel a sensation on your inner thighs, but if you feel any strain in your groin or lower back, place a block (or pillow) under each knee or thigh to support your legs. Stay here for two to three minutes, taking slow deep breaths in and out through your nose.

To come out of the pose, use your hands to support your legs as you draw your knees together and rest your feet on the floor.

Benefits of This Pose

Physically this posture opens the chest, abdomen, and pelvis and brings mobility to the hips. Combining this posture with deep, steady breathing focused on the exhales is also calming for the nervous system.

Reclined Twist

From the previous posture, draw both knees in toward your chest on an exhale. Extend your arms out to a T shape with palms facing up. Shift your hips a few inches to the right and drop both knees to the left until they rest on the floor. Do your best to keep both shoulders connected to the mat. If your right shoulder is lifted significantly off the floor and it feels like your arm is “hanging” in space, place a folded blanket under the legs/knees.

Stay here for one minute, gently come back to the center, and repeat on the second side taking your hips to the left and legs to the right.

Benefits of This Pose

This posture relieves tension and restriction in the muscles of the back, along the sides of the body, and between the ribs. As these muscles begin to relax, the breath is able to move with more freedom.
To come out of the pose, gently roll to one side and slowly press yourself up to a seat.

Child’s Pose

Come onto hands and knees/all fours. Bring your big toes together and your knees wider than your hips. Press your hips back toward your heels and fold forward over your legs. If your forehead does not comfortably touch the mat, place a block or a folded blanket underneath your forehead. You may also place a folded blanket between your seat and your heels for more support.

Extend your arms forward, but allow your elbows to bend and your forearms to rest down on the mat. Allow the full weight of your body to release into the floor. Stay here for 10 deep breaths.

To come out of the pose, bring your hands outside of your knees and gently press yourself up to a seat.

Benefits of This Pose

This pose gently stretches the lower back and may relieve tension in the shoulders and neck. As your external focus and attention are turned inward, the mind begins to quiet as you allow your body and mind to rest.

Supported Downward Facing Dog

Come back onto hands and knees/all fours. Place a block on the highest level in line with the center of your chest. Bring your knees directly under your hips and your hands slightly forward of your shoulders. Make sure your wrist creases are parallel to the front edges of the mat, spread your fingers wide, and press your palms evenly into the mat. Tuck your toes under and lift your hips up and back into Downward Facing Dog.

Bring your forehead to rest on the block. You may need to adjust the placement and/or height of the block until you can fully rest the weight of your head on the block while keeping the natural curve of the neck. Press the top of your thighs back and your heels down. If you feel any strain in the lower back, take your feet wider and/or bend your knees.

Take slow, deep breaths and stay here for one to two minutes. To come out, lower your knees to the floor and rest in Child’s Pose for a few breaths.

Benefits of This Pose

This posture opens the back of the body and may help to relieve tension in the upper back, neck, and shoulders. Allowing the head to rest on the block offers an opportunity for the mind to become quiet and reflective.

Wide-Legged Forward Fold

Return to Downward Facing Dog without the block. Step your right foot forward between your hands, then turn your feet to face the long left side of your mat. Your feet should now be parallel with the short edges of your mat. Place your hands on the floor (or on blocks) directly under your shoulders.
Stay here or, for another variation, clasp your peace fingers around your big toes or hold your outer ankles and bend your elbows out to the sides. Allow the crown of your head to release toward the earth as you gently lift the tops of your shoulders away from your ears, keeping the back of your neck long. Evenly distribute the weight between the front and back of your feet.

Stay here for 5-10 breaths. To come out of the pose, turn toward the front of your mat, returning to a lunge with your right foot forward. Step back to Downward Facing Dog, then lower your knees and come to rest in Child’s Pose once again.

Benefits of This Pose

Similar to Downward Facing Dog, this pose opens the back of the body and may help to relieve tension in the upper back, neck, and shoulders. Holding the head below the heart in this position aids in quieting the mind.

Half Pigeon

From Downward Facing Dog, bring your right knee forward toward your right wrist. Gently, place your knee down on the earth just behind and slightly to the right of your wrist. Lower your back knee down. For some, the front shin may be parallel with the front edge of your mat, but for most (including me!), the right shin will be on a diagonal with the heel closer to your left hip or pubic bone.

Be sure your back leg is extending straight back. Gently draw your left hip forward in space and your right hip back. Ideally, both hip points are shining forward equally. If you find your weight is shifting onto your right seat, place a folded blanket under your right sit bone. As you feel ready, begin to fold forward and place your forehead on a blanket. If you feel any discomfort in your front knee, slowly come out of the pose and take a Reclined Figure Four shape on your back.

Remain here for one to two minutes. Mindfully make your way back to Downward Facing Dog and repeat the pose on your left side. To come out of the pose, mindfully make your way back to Downward Facing Dog, then lower your knees and rest in Child’s Pose for a few breaths.

Benefits of This Pose

This pose increases hip mobility and offers to ground your energy as you rest close to the earth.

Sphinx

From Child’s Pose, transition forward onto your belly and prop yourself up onto your forearms. Bring your elbows directly under your shoulders and your hands in line with your elbows. Separate your feet to hip-width and press the tops of your feet down into the mat as you spread your toes wide. Gently roll your inner thighs open toward the ceiling and lengthen your tailbone down towards your heels—this will help to bring spaciousness to your lower back.

Hug your outer ankles in toward your midline and reach back through your toes. Energetically, draw your lower belly up and away from the floor. (It may not actually lift off of the floor, but the action of drawing up and in will help to bring stability to your lower back.) Slide your chest forward and up while allowing the tops of your shoulders to soften down away from your ears as you relax your neck and jaw.

Close your eyes and stay here for 10 deep breaths. To come out of the pose, slide your elbows out to the sides and rest your right cheek on the mat. Press yourself back into Child’s Pose for a few breaths.

Benefits of This Pose

This pose opens the lungs, chest, and shoulders and stimulates the abdominal organs. The nervous system may begin to calm as you make contact with the earth and breathe deeply in this shape.

Standing Forward Fold

From Child’s Pose, transition into Downward Facing Dog, then walk your hands toward the back of your mat. Separate your feet slightly wider than hip-width apart and parallel to the edges of your mat. Bend your knees generously until your belly comes to rest on your thighs. Do your best to distribute your weight evenly between all four corners of your feet. Allow your hands to rest on the floor or on blocks. Allow your head to hang heavy as you shift your gaze softly to the space between your heels.

Stay here for ten deep breaths. To come out of the pose, bring your hands to your hips. Lead with your chest and rise halfway up on an inhale. Pause here for a full cycle of breath, then slowly rise to stand on your next inhale. Drop your chin toward your chest for a few breaths as you come to stand upright.

Benefits of This Pose

This pose may reduce fatigue, support the digestive process, and helps to calm and quiet the mind.

Legs up the Wall

Place your support—a bolster or folded blanket—about six inches away from the wall, with the long edge facing the wall. Depending on your height, you may need to adjust this distance. Sit sideways on the support with your knees bent and one hip and shoulder near the wall. Slowly lean back onto your elbows as you swing your legs up the wall, then bring your shoulders and head down to the floor. The back of your pelvis/hips and low back should be supported by the bolster, and your sitting bones should “spill” over the edge of the bolster nearest the wall. Gently draw your chin toward your chest so the back of the neck stays long.

Stay here for five minutes (or longer if you are comfortable!). To come out of the pose, bend your knees and rest your feet on the wall. Gently roll to one side and slowly press yourself up to a seated position. Tip: This pose may be done with or without the support. If done without, be sure that your tailbone and hips are grounded on the floor, not lifting up, which may require you to move further away from the wall.

Benefits of This Pose

This legs-up pose is known to reduce the effects of stress as it quiets the mind while also relieving tired legs, feet, and backaches, supporting circulation throughout the body.

Supported Deep Rest (Corpse Pose or Savasana)

Begin by folding a yoga blanket or a large towel in half. Starting at the long edge, create a tight roll. Place the rolled blanket/towel about two feet away from the bottom edge of your mat. Lie flat on your back, placing the rolled blanket underneath your knees. Separate your legs slightly wider than hip-width apart and allow your feet to naturally fall open to the sides. Place your arms alongside your body with your palms facing up. If your head is not comfortably resting on the floor with your chin gently drawing down toward your chest, consider placing a folded blanket underneath your head.

Release your lower jaw away from your upper jaw and allow your tongue to soften away from the roof of your mouth. Soften your forehead and your awareness to settle gently onto your breath.

Stay here for 5-10 minutes. To come out of the pose, bend your knees, bringing your feet to the rolled blanket. Gently turn over onto one side and stay for a few breaths. Use your hands to press yourself up to a seat. Take a few breaths here with your eyes closed noticing how you feel. When you feel ready, gently open your eyes.

Benefits of This Pose

Allowing the body to release effort and rest in deep relaxation calms the mind, reduces fatigue, and may release tension that causes stress in the body.

The post 10 Yoga Poses for Immediate Stress Relief appeared first on Camille Styles.

As much as I enjoy having the temperament of a terrified and eternally-shivering chihuahua, it’s time for a much-needed respite. It serves no one, much less ourselves, if we are in a perpetual state of tension. And since everyone has a different set of circumstances with which they are coping, we went ahead and rounded up an array of stress relief goodies for all kinds of situations, budgets, and needs.

Featured image by Michelle Nash.

The Best Stress Relief Products

It can feel self-indulgent to take time out to analyze our needs. However, it’s important not just for general well-being but also for mental and physical health. Stress can take an incredible toll that only compounds over time, which is why even the tiniest of steps to mitigate high-stress levels can have a big impact. If you only have a few moments to do a quick meditation, we’ve got you covered. If you’re running around the house and don’t have time to sit, you can still indulge in a bit of aromatherapy to soothe the senses. Whatever you need, we’ve got you with the best stress relief products to introduce into your routine.

Best Body Care Products

G.Tox Ultimate Dry Brush

Dry brushing sloughs away dead cells, leaving your skin radiant and smooth. Not only that, but the practice boosts circulation as well, sending feel-good endorphins to your brain.

G.Tox Ultimate Dry Brush

Made from pure, natural sisal, this dry brush is an affordable option to increase circulation and leave your skin glowing.

$25

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Maud Vibe Personal Massager 

This particular kind of me-time is a well-known stress reducer. We love the discreet and chic-looking vibe that also happens to be waterproof. It’s incredibly convenient if your morning shower is the only time of day you have a modicum of privacy.

Maud Vibe Personal Massager 

Composed of premium silicone and a 3-speed motor, the waterproof vibrator includes a canvas pouch for discreet travel and storage.

$49

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Theragun Mini 

Beat those tense, sore muscles into submission with this powerful Theragun. It’s definitely an investment, but well worth the tension relief.

Theragun Mini

Compact but powerful, the Theragun Mini provides quality deep muscle massage treatment with unparalleled portability.

$199

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Le Labo AnOther 13 Massage and Bath Perfuming Oil

Ideally, someone is on hand for a relaxing and stress-busting massage, but just in case you’re on your own, this cutie pulls double duty as a bath oil. Take some time to light a candle and melt into a warm, soothing bath with this fragrant, calming oil.

Le Labo AnOther 13 Body Oil

Enriched with vitamin E and jojoba, this body oil from Le Labo boasts softening and smoothing qualities with an extra dry oil formula for non-greasy application.

$67

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Gaiam Restore Textured Foam Roller 

Roll that stress out of your body with this foam roller. It loosens tight muscles, soothes soreness, stimulates the senses, and is a great way to take a moment to care for yourself.

Gaiam Restore 18″ Textured Foam Roller

The lightly textured surface of Gaiam’s 18” Textured Foam Roller provides a gentle, effective massage that gives a little extra “ahhh” for any part of your body.

$15.99

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KINDIA Beauty Aura Drip Mask Set

Take some time out of your day to pamper your skin with this ultra-hydrating face mask. Self-care can be a great de-stressor, which is so important when dealing with life’s many challenges.

KINDIA Beauty Aura Drip Mask Set

When it comes to relieving stress, we’re all about products that double up on skin-loving support as well. This hydrating, collagen-boosting hydrogel mask instantly quenches and soothes extremely dry, parched, or dehydrated skin. Yes, please.

$40

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Best Mental Health Products

Loop Quiet Earplugs

Because our brains are always on the lookout for potential danger, loud noise can be a significant source of stress for our bodies and minds. Because of that, reducing noise pollution whenever possible is top of mind. Our favorite solution? Loop Earplugs. The brand offers five different earplug designs that target and support different concerns. We love the Quiet model for sleep (particularly when we’re after a restorative power nap). Not only does the pair reduce up to 27 dB of noise, but the soft-touch silicone is comfortable for all-night wear.

Loop Quiet Earplugs

Worn day and night, these are the perfect earplugs for finding a little peace and quiet when you need it most.

$24.95

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WTHN Acupressure Mat Kit

Even if you only have a few minutes a day, setting time to meditate can be a wonderful way to ease your mind. I love habit stacking and rolling out this acupressure mat while practicing breathwork or listening to a meditation. Specifically designed to relieve tension, release stress, and promote relaxation, it’s relatively accessible and beats a trip to the acupuncturist.

WTHN Acupressure Mat Kit

IYKYK—acupressure mats are one of our favorite wellness innovations of late. This mat reduces stiffness and sore spots with a 20-minute daily practice.

$78

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Natura Bissé Diamond Well-Living The Cryo-Gel

The at-home cryo trend is stronger than ever, resulting in an incredible array of products with icy benefits. This unique gel from luxurious Barcelona brand Natura Bissé offers an intense, spa-like cooling effect.

Natura Bissé Diamond Well-Living The Cryo-Gel

All the eucalyptus, please! We love applying this cooling gel to sore muscles post-workout to relieve feelings of fatigue and avoid any soreness.

$63

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Análú Therapy Dough 

Keep your hands busy and your mind calm with a bit of simple therapy dough. It’s modeled after clay used by art therapists and is infused with essential oils for stress relief.

Análú Therapy Dough

Remember playing with dough as a kid? Squishing, squeezing, and shaping it into anything your heart—and imagination—desired. This grown-up version lets you relive that childhood fun and provides adult benefits: stress relief and aromatherapy.

$15

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Bearaby Cotton Napper Weighted Blanket

A longtime devotee of the weighted blanket, I like to refer to mine as a “swaddle for anxious spinsters.” I’ve never slept better! It turns out that cuddling up under evenly distributed weight brings about a deeper natural sleep, lowers stress and anxiety by reducing cortisol, and increases serotonin.

Bearaby Cotton Napper Weighted Blanket

The weight on your body from a weighted blanket stimulates the production of serotonin (the happy hormone), reduces cortisol (the stress hormone), and increases melatonin, which helps you fall (and stay) asleep.

$249

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Best Supplements

Cymbiotika Topical Magnesium Oil Spray

We’re fans of Cymbiotika’s entire product line of real food-derived supplements and wellness offerings. The brand’s food-as-medicine approach to supplements helps you fill in the nutritional gaps to feel your best. Transparency combines with scientific innovation and traditional Eastern medicine values to create products that have transformed our wellness routines from the inside out. And this magnesium oil spray? An absolute non-negotiable when it comes to promoting feelings of relaxation and reducing stress.

Cymbiotika Topical Magnesium Oil Spray

Simply apply the spray to your torso, chest, feet, legs, or arms to experience magnesium’s comprehensive benefits. This topical spray supports everything from decreased anxiety to reduced inflammation to optimal joint and muscular health.

$36

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Himalaya Wellness Hello Peace Capsules

These easy-to-take capsules (I take one twice a day following breakfast and dinner), contain stress-relieving herbs like ashwagandha, turmeric, saffron, and chyavanprash to improve your body’s stress response. What’s more, alongside my favorite adrenal cocktail, I take the supplement to reduce adrenal fatigue (no more feeling run down!).

Himalaya Wellness Hello Peace Capsules

Non-GMO verified, vegan, gluten-free, soy-free, dairy-free, and corn-free, these are my favorite daily capsules that have noticeably transformed how stress manifests in my body.

$21.49

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Blossom Golden Milk Latte

This tasty blend is my go-to after-lunch sipper. During the early afternoon when I’m feeling particularly ramped up from the workday but can’t focus my energy, I blend this up in my favorite mug with warm water for a spicy, comforting beverage. With guarana, l-theanine, and gaba, the experience is energizing but soothing, helping me wrap up the day on a productive note.

Blossom Golden Milk Latte

Featuring a blend of anti-inflammatory, antioxidant-rich spices and herbs, this blissful beverage is brimming with superfoods to support calm, clear, and focused energy.

$35

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HUM The Big Chill Vitamin 

HUM uses an adaptogenic formula with Rhodiola Rosea root extract that can help the body manage stress and promote a sense of calm and focus.

HUM The Big Chill Vitamin 

Hum’s vitamins use Rhodiola rosea to help balance adrenals. The Big Chill is also an ideal supplement for focus, improving the body and mind’s stress response.

$20

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UMA Pure Rest Wellness Oil

Craving a good night’s sleep? This 100% organic Ayurvedic blend of pennywort and waterhyssop naturally supports restful, rejuvenating sleep. Because if there’s anything that can deliver a healthy dose of stress relief, it’s getting your zzz’s.

UMA Pure Rest Wellness Oil

Get the best sleep of your life, stat. Simply add a few drops to your diffuser or rub between your hands and inhale. Trust: it’s absolute bliss.

$85

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Moon Juice SuperYou Daily Stress Management Supplements 

These daily supplements are made with a clinical strength blend of four potent adaptogenic herbs that help regulate cortisol to reduce the effects of stress.

Moon Juice SuperYou Daily Stress Management Supplements 

SuperYou’s clinical strength formula helps reduce cortisol by 24% for proactive and reactive stress support.

$49

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The Good Patch Dream Wellness Patch

I am forever grateful for any and every Good Patch stockist. I first tried this sleep aid on a red-eye from Portland, Oregon to Chicago, slapping on the small patch immediately before boarding. What ensued was perhaps the best four hours of sleep I’ve ever gotten (yes, on a flight). I now like to have the patches on hand for the evenings when I just can’t seem to wind down and need a little help in the whole restorative, rejuvenated sleep department.

The Good Patch Dream Wellness Patch

I love that this sleep supplement makes it not only easy to fall asleep (and stay asleep), but I also wake up without that icky, groggy feeling I get from other sleep aids. It’s a must-have in your stress-relief arsenal if you ever struggle with restless nights.

$14.19

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Best Aromatherapy Products

True Botanicals Stress Relief Essential Oils 

This essential oil blend was specifically created to help produce feelings of calm and reduce stress. It’s infused with Tarragon and Frankincense to help ground and stabilize moods. It has a lovely light scent of woods, herbs, and a touch of floral. Dab it on your wrists and temples when you start to feel a tension headache brewing.

True Botanicals Stress Relief Essential Oils 

This stress relief essential oil is a dose of zen. Tarragon essential oil is said to elicit feelings of calm, while frankincense has been used for centuries to ground and stabilize moods. 

$36

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Vitruvi Stone Diffuser 

How beautiful is this smooth, porcelain oil diffuser? Add a few drops of soothing essential oils like lavender and eucalyptus and see how quickly it affects your mood for the better.

Vitruvi Stone Diffuser

The Glow Diffuser lights up, creating a soft ambiance while scenting your home naturally. With a cute curved silhouette, durable materials, and compact size, it instantly upgrades the vibe of any room.

$65

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Saje Stress Relief Relaxation Kit 

Keep calm while on the go with this sweet little stress relief kit. It includes a Stress Release Oil Blend, Stress Release Inhaler, and Relax-O-Ring finger massager.

Saje Stress Relief Relaxation Kit 

This relaxation kit is blended with balancing and stabilizing essential oils to encourage feeling at ease – including one kit-exclusive product.

$36

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The post 21 Stress Relief Products to Help You Find Your Chill appeared first on Camille Styles.