Search your soul

Unlock Your Body’s Reset Switch

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Ever feel like your body and mind are constantly at odds? Like you’re stuck in fight-or-flight mode even when you’re just sitting at your desk? You might be surprised to learn that there’s a single nerve running through your body that could hold the key to feeling more balanced, calm, and resilient. Meet your vagus nerve and trust us, you’re going to want to get acquainted.

What exactly is this “Vagus” thing?

Think of the vagus nerve as your body’s internal superhighway for relaxation. It’s the longest cranial nerve, starting in your brainstem and wandering (that’s literally what “vagus” means – wanderer) down through your neck, chest, and abdomen, connecting to major organs like your heart, lungs, and digestive system.

Image courtesy of Osmosis.org

This nerve is the main component of your parasympathetic nervous system, the “rest and digest” mode that counterbalances your “fight or flight” stress response. When your vagus nerve is functioning well, it’s like having a skilled conductor orchestrating your body’s relaxation response.

Impressive benefits of Vagus Nerve Stimulation

Here’s where things get exciting. Research has shown that stimulating the vagus nerve can lead to some pretty remarkable improvements in both physical and mental health:

Stress and Anxiety relief: Regular vagus nerve stimulation can help lower cortisol levels and reduce anxiety. Many people report feeling noticeably calmer and more centered after incorporating these practices into their routine.

Better sleep: By promoting relaxation and helping your body transition into rest mode more effectively, vagus nerve stimulation can improve both sleep quality and how quickly you fall asleep.

Improved digestion: Since the vagus nerve directly connects to your digestive system, stimulating it can enhance gut function, reduce bloating, and even help with conditions like IBS.

Heart health: Vagus nerve stimulation has been linked to improved heart rate variability – a marker of cardiovascular health and resilience to stress.

Enhanced mood: Some studies suggest that vagus nerve stimulation may help with depression and overall emotional regulation by influencing neurotransmitter production.

Reduced inflammation: The vagus nerve plays a role in your body’s anti-inflammatory response, potentially helping with chronic inflammation-related conditions.

Ways to stimulate your Vagus Nerve

The best part? You don’t need expensive equipment or medical procedures to get started. Here are some accessible techniques you can try:

Cold exposure: Taking cold showers, splashing cold water on your face, or even holding ice cubes can activate your vagus nerve. Start small, even 30 seconds of cold water at the end of your shower can make a difference.

Deep breathing: Slow, diaphragmatic breathing is one of the most effective ways to stimulate the vagus nerve. Try the 4-7-8 technique: inhale for 4 counts, hold for 7, exhale for 8.

Image courtesy of Oxygenadvantage.com

Singing and humming: The vibrations from vocal activities naturally stimulate the vagus nerve. So go ahead, sing in the shower – it’s actually therapeutic!

Gentle neck massage: Since the vagus nerve runs through your neck, gentle massage or stretching in this area can be beneficial.

Meditation and Mindfulness: Regular meditation practice has been shown to increase vagal tone over time.

There are even new non-invasive, hand-held medical devices applied at the neck and sends gentle, patented electrical stimulation through the skin to activate the vagus nerve, resulting in benefits for some.

A few things to be aware of…

While vagus nerve stimulation is generally safe and natural, there are a few considerations to be aware of:

If you have any heart conditions, particularly arrhythmias, check with your healthcare provider before trying techniques like cold exposure or intensive breathing exercises. Some people with certain medical conditions may need to avoid specific stimulation methods.

Also, start slowly with any new practice. If you’re new to cold exposure, for example, don’t jump straight into ice baths (trust us!), work your way up gradually to avoid shocking your system.

For those considering medical vagus nerve stimulation devices, these should only be used under medical supervision, as they’re typically reserved for specific conditions like epilepsy or depression that haven’t responded to other treatments.

Why could this be a game-changer?

In our constantly connected, high-stress world, most of us are spending way too much time in sympathetic (fight-or-flight) mode and not enough time in parasympathetic (rest-and-digest) mode. This imbalance can contribute to everything from chronic stress and poor sleep to digestive issues and weakened immunity.

By learning to activate your vagus nerve, you’re essentially giving yourself a tool to hit the reset button on your nervous system. It’s like having a remote control for your body’s relaxation response…and who wouldn’t want that?

The beauty of vagus nerve stimulation is that it works with your body’s existing systems rather than against them. You’re not adding anything artificial; you’re simply optimizing what’s already there.

Make it part of your life

The key to seeing real benefits is consistency rather than intensity. Even just five minutes of deep breathing or a brief cold shower can make a meaningful difference if done regularly. Many people find that incorporating these practices into existing routines; like doing breathing exercises before bed or ending showers with cold water, makes them more sustainable.

Consider starting with one technique that appeals to you most. Maybe it’s the simplicity of deep breathing, or perhaps you’re intrigued by the invigorating nature of cold exposure. Whatever resonates with you is the best place to start.

Your vagus nerve is already there, ready to help you feel more balanced, resilient, and calm. The question isn’t whether you have time for this, it’s whether you have time not to give it a try. Your nervous system (and your overall well-being) will thank you for it!

“Fall” for These Comfy Classics

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There’s something deeply comforting about fall fashion. As the air turns crisp and leaves begin their colorful transformation, our wardrobes shift too: welcoming textures, layers, and rich tones that feel like a warm embrace. If you’re looking to refresh your autumn style with pieces that never go out of fashion, here are some timeless trends that work year after year.

The Classic Trench Coat

A well-fitted trench coat is the cornerstone of fall dressing. Whether in traditional khaki or a deep navy, this versatile piece transitions seamlessly from casual weekend errands to professional settings. Look for quality construction with a belt to cinch at the waist, it’s an investment that pays dividends for decades.

The Gap has an affordable Modern Trench Coat for only $83.99.

Cozy Knit Sweaters

Nothing says fall quite like a chunky knit sweater. Opt for neutral tones like cream, camel, or charcoal gray that pair effortlessly with everything in your closet. Cable knits, turtlenecks, and oversized cardigans are perennial favorites that provide both comfort and style. The beauty of a quality sweater is how it makes you feel, wrapped in warmth and ease.

For only $20.00 The Apparel Bar has this festive Oversized Color Block Soft Cozy Knit Sweater Top

Tailored Blazers

A structured blazer adds polish to any outfit, whether you’re wearing it over jeans or paired with trousers. Classic colors like black, navy, or houndstooth never fade from fashion. The right blazer makes you stand a little taller and feel more put-together, even on days when you need that extra confidence boost. Consider neutral tones so you can mix and match to your heart’s content!

YOURS Curve Beige Brown Stripe Tailored Linen Blazer is a modern fit for only $59.00 in many sizes

Dark Denim and Corduroy

As summer’s light washes fade away, embrace deeper denim tones and the soft texture of corduroy. These fabrics carry a nostalgia that feels particularly right for autumn. A pair of well-fitting dark jeans works with nearly everything, while corduroy pants in rust, olive, or brown capture the season’s earthy palette.

UK Passenger-Clothing has combined color and texture in Compass Recycled Corduroy Trousers for £74.95

Leather Boots and Loafers

Quality footwear grounds your entire look. Classic ankle boots, knee-high boots, or timeless loafers in leather or suede are autumn staples that improve with age. Choose styles with clean lines and neutral colors that complement multiple outfits. But if you’re really committed, don’t shy away from dark, broody colors and textures.

Glamour has published an extensive list of leather boots made for autumn walking!

Plaid and Neutral Patterns

From subtle windowpane checks to bold buffalo plaid, these patterns are autumn’s visual signature and the 90s grungy trend reborn. A plaid scarf, flannel shirt, or patterned skirt adds visual interest while remaining timelessly chic. And remember, less is more with this pattern.

Check out 5 Ways to Wear Plaid at Purewow.com!

Remember, the best fashion choice is the one that makes you feel authentically yourself. Dress in ways that honor your body, express your personality, and bring you joy. When you feel comfortable in what you’re wearing, that confidence radiates outward and that’s the most timeless trend of all.

Happy fall styling!

Sole Mates: Summer 2025 Shoes

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As temperatures rise and wardrobes lighten, footwear choices become increasingly important for both comfort and style.

This summer, we’re witnessing a fascinating evolution in warm-weather shoes that goes far beyond the traditional flip-flop or basic sandal. From innovative materials to reimagined classics, summer 2025’s footwear landscape offers something for every style personality and occasion. Are you ready to explore how summer shoes are evolving and the key trends shaping our choices this season? Let’s go!

Performance-Meets-Fashion sandals

Athletic and outdoor brands have revolutionized the summer sandal market by blending performance features with fashion-forward design. Gone are the days when comfort and style were mutually exclusive.

Teva’s Flatform Universal has become the poster child for this movement, offering the practicality of traditional outdoor sandals with elevated soles and trendy colorways that work equally well for urban environments. Their waterproof materials and secure strapping systems provide functionality, while platform heights and color-blocking details satisfy aesthetic demands.

Similarly, Chaco’s Z/Cloud series has evolved with customizable options and fashion collaborations that bring their podiatrist-approved footbeds to style-conscious consumers. The adjustable straps and technical materials that originally appealed to hikers and water sports enthusiasts now attract fashion insiders looking for all-day comfort without sacrificing personal expression.

Elevated everyday options

The casual summer shoe category has undergone its own renaissance, with brands reimagining everyday options through upgraded materials and thoughtful design tweaks.

Birkenstock’s Arizona EVA waterproof sandals demonstrate this evolution perfectly. The iconic silhouette remains, but the traditional leather and cork construction has been transformed into lightweight, waterproof EVA material perfect for poolside lounging or spontaneous summer showers. This innovation has expanded the functional range of a classic design while making it more accessible to new audiences.

For those seeking everyday options with more coverage, Allbirds’ Tree Skippers represent the evolution of summer sneakers.

Their eucalyptus tree fiber upper provides breathability in hot weather while maintaining the structure of a traditional sneaker. The minimalist design and machine-washable convenience update the concept of summer casual footwear for contemporary lifestyles.

Workwear redefined

Professional summer footwear has perhaps seen the most dramatic evolution, as workplace dress codes continue to relax and the boundaries between professional and casual blur.

Our personal favorite here at MySoulrenity are Rothy’s The Point flats. We all have at least one three pairs! They really demonstrate how innovation has transformed formal summer footwear. Made from recycled plastic bottles and featuring a breathable knit construction, these office-appropriate shoes address summer comfort challenges with moisture-wicking properties and washable design.

The pointed-toe silhouette maintains professionalism while the sustainable manufacturing process appeals to environmentally conscious consumers.

For more formal workplace environments, Cole Haan’s ZeroGrand Wingtip Oxford shows how traditional business footwear can evolve for summer comfort. The classic wingtip upper sits atop a lightweight, flexible sole with engineered ventilation. This hybrid approach maintains professional appearance standards while addressing heat-related comfort issues through thoughtful innovation.

Evening + occasion wear

Summer special occasions present unique footwear challenges, balancing formality with practicality in hot weather.

Loeffler Randall’s Penny Knot exemplifies the evolution of evening summer footwear. The pleated fabric upper and decorative knot provide visual interest equivalent to traditional evening shoes, while the open back offers ventilation.

The block heel balances stability with elegance for outdoor summer events from garden weddings to rooftop cocktail parties. Don’t be scared off by the price tag, they frequently have sales of up to 40% off, so check often.

For more formal occasions, Stuart Weitzman’s Nearly Nude Sandal updates the minimal strappy sandal with anatomically correct placement of straps and enhanced cushioning. There are on the pricey end starting at $237, which might be worth it for your special occasion. I feel that this evolution addresses the comfort issues that historically plagued formal women’s sandals while maintaining the elegant minimalism appropriate for black-tie summer events.

Sustainable innovations

Perhaps the most significant evolution in summer footwear involves materials and manufacturing processes, with sustainability driving innovation across price points and styles.

Reformation’s Flat Sandal demonstrates how traditional summer shoe materials are being reconsidered through an environmental lens. Chrome-free leather and recycled components update the classic slide silhouette without changing its fundamental appeal, allowing environmentally conscious consumers to make better choices without sacrificing style.

Meanwhile, Native Shoes’ Jefferson represents complete material evolution, offering a fully molded, lightweight EVA shoe that’s washable, odor-resistant, and eventually recyclable through the company’s recycling program. This closed-loop approach to summer casual footwear points toward future directions where environmental impact is considered throughout the product life cycle.

While I love these types of shoes, I will note: Prolonged use of thin-soled flats can contribute to joint problems, muscle strain, and overuse injuries in the legs and hips. When possible opt for flats with thicker, cushioned soles to help absorb shock when walking. 

Inclusive designs

The most welcome evolution in summer footwear may be the increased attention to inclusive design that accommodates diverse needs and preferences.

ASOS’s wide-fit summer collection demonstrates how mainstream retailers are expanding size ranges and width options across summer styles, from sandals to espadrilles. This evolution recognizes that foot shapes vary significantly and ensures more consumers can participate in seasonal trends comfortably. What I love most about ASOS? Their shoes are very affordable, starting at $20!

For those with specific support needs, Vionic’s beach sandals incorporate podiatrist-designed footbeds into fashion-forward summer styles.

Their arch support technology and heel cups provide stability and alignment while the upper designs remain on-trend, proving that therapeutic features can coexist with contemporary aesthetics.

The future of Summer footwear

Looking ahead, we can expect summer footwear to continue evolving along these trajectories, with increasing emphasis on sustainability, versatility, and inclusive sizing. Advances in material science will likely yield even more breathable, lightweight options, while digitally native brands will leverage customer feedback to refine fit and comfort features.

The definition of “summer shoe” itself may continue to expand as global climate patterns shift and seasonal boundaries blur. Year-round warmth in some regions and unpredictable weather patterns elsewhere may drive demand for adaptable footwear that transitions between seasons without sacrificing breathability or weather protection.

Maybe new summer footwear will resemble something futuristic like SUNNEI has featured, something that will literally put a little bounce in your step!

What remains constant is the desire for summer footwear that enables mobility, self-expression, and comfort during the most active season of the year. As designers continue innovating to meet these needs, consumers benefit from unprecedented choice and functionality—proving that even something as seemingly simple as a summer shoe can reflect broader cultural values and technological advancement.

Whether you prioritize sustainability, performance features, or cutting-edge style, summer 2025’s footwear options demonstrate that evolution doesn’t mean abandoning beloved classics—it means thoughtfully updating them for contemporary needs and values.

What footwear do you fancy from this list?

Winter 2025: Staying Stylish + Cozy

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As temperatures drop, fashion enthusiasts can expect 2025’s Winter trends to blend warmth with individuality. This season brings a fusion of bold statements, luxurious fabrics, and timeless pieces. Winter fashion trends for next year are all about balancing comfort with bold statements, offering stylish ways to embrace the cold while making an impact. Let’s explore the key trends and why they’re resonating this season:

Oversized Outerwear

Big, voluminous coats and jackets are taking center stage. This trend offers warmth while making a fashion statement, ideal for layering with cozy knits. Designers like Balenciaga and Prada feature oversized puffers and structured outerwear, mixing street style with high fashion.

Thrifted option: Trench coats seem to be the hot item, check out this splash of sunshine you could wear on those cold and gray days!

Luxe Knitwear

Sweater dresses in body-hugging or chunky knits are essential this winter. They’re versatile, cozy, and perfect for pairing with boots. The blend of comfort and elegance is why this trend is thriving, with Max Mara and Hermès offering both fitted and oversized options for various occasions.

Thrifted option: You can’t go wrong with all these choices of sweater dresses including bell sleeves, high turtlenecks, and decorative ribbing to hug your curves in all the right ways.

Statement Boots

Knee-high and thigh-high boots are everywhere this season. Flat thigh-highs bring practicality, while stiletto versions from designers like Fendi and Gucci offer drama. These boots serve as a key styling element, adding flair even to casual outfits.

Thrifted options: Boots are made for walking! So don’t feel like you have to go sky high if you see a pair that catch your eye. Any boots, like these we found, can add spice to an outfit. We like to keep in mind the weather conditions so we don’t take a tumble while looking cute.

Earthy + Pastel Hues

Light blues and olive greens are breaking the winter norm of dark colors. These softer hues, showcased by Prada and Chloé, lend a fresh, modern feel to winter wardrobes while maintaining a sense of calm and simplicity.

Thrifted options: We could have spent hours ogling all the soft, earthy, pastel pretties we saw, but we’ll let you choose your favorite!

Velvet + Sheer Fabrics

Rich textures like velvet and sheer fabrics bring sophistication to eveningwear. Velvet enhances warmth and luxury, while black sheer fabrics offer a mysterious, elegant vibe, adding movement to winter looks.

Thrifted options: There are endless pieces we found that could mixed and matched using this timeless combo of textures. For less than $50 you could have a designer looking outfit for special occasions.

Sustainable Fashion

Sustainability continues to influence fashion, with more brands focusing on eco-conscious materials and designs. This trend aligns with the growing demand for responsible consumption, blending fashion with ethical practices to ensure long-term environmental benefits.

Thrifted options: Endless possibilities when you thrift items such as hand bags, scarves, wallets, jewelry, hats (like the one we found) and more!

That’s why we suggested options for those who want to repurchase and reuse. If you like the sustainability of shopping at consignment stores for your clothes and accessories, check out sites like:

Use second hand shops in person and online to discover unique, high-quality items. Added bonus if you shop consciously ad directly support missions important to you. We love when our purchases help provide vital resources such as food, clothing, or more!

The key to mastering Winter 2025 fashion is balance—pairing striking elements with classic pieces to create versatile looks. Whether you prefer polished tailoring or oversized layers, this season offers something for everyone to stay warm and fashionable. These trends highlight a mix of functionality, comfort, and boldness, making winter fashion both exciting and practical. Embracing them allows individuals to stay warm and stylish while exploring new textures, colors, and sustainable choices for the season.

Reducing Ovarian Cancer Risk

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September marks the beginning of Ovarian Cancer Awareness Month, a time to support current patients and educate the general public on ovarian cancer. Ovarian cancer is estimated to affect just under 20,000 American women this year alone. Since the signs and symptoms of ovarian cancer can be easy to miss, and no diagnostic test exists for ovarian cancer, awareness around the disease is extremely important for early detection and intervention.

Signs and Symptoms

Only about 20% of cases are diagnosed in the early stages (stages I-II), since symptoms often don’t appear until the disease is in more advanced stages (stages III-IV). Some common symptoms of ovarian cancer include: 

  • Bloating
  • Trouble eating or feeling full quickly
  • Pelvic/abdominal pain
  • Urinary frequency
  • Fatigue
  • Menstrual changes
  • Back pain
  • Upset stomach, heartburn, or constipation

It’s important to visit your doctor if any of these symptoms persist for two weeks or more. 

Ovarian cancer is the fifth leading cause of cancer-related deaths among women. This month is a crucial time to educate the public about the symptoms, risk factors, and the importance of early detection, which can significantly improve outcomes.

Treatment

Like most other cancers, treatment for ovarian cancer can include a combination of surgery, chemotherapy, and radiation. Integrative medicine is also commonly added to a patient’s treatment plan, which includes modalities like massage, acupuncture, and yoga. These complementary therapies can help with stress alleviation and can relieve side effects of other treatments. 

Risk Factors

Certain factors can increase your risk of developing ovarian cancer. These risk factors include: 

  • Being a woman
  • Overweight or obese
  • Childbirth later in life or never having a full-term pregnancy
  • Hormone replacement therapy
  • A family history of ovarian cancer, breast cancer or colorectal cancer
  • A personal history of breast cancer
  • An inherited genetic mutation (BRCA1, BRCA2)
  • A family cancer syndrome (Lynch syndrome, Peutz-Jeghers syndrome, MUTYH-associated polyposis)
  • Fertility treatment
  • Smoking

If you have a personal or family history of cancer, it’s especially important to make sure you have blood tests and screenings periodically to catch it early. Practicing healthy behaviors and habits that look like incorporating movement/exercise in your day, maintaining a healthy weight and not smoking, can all decrease your risk. If you are a mother, you can also reduce your risk by breastfeeding if you are able.  

Every September, the nationwide movement to raise awareness for ovarian cancer takes place. It also honors those who have battled this disease and supports ongoing research efforts to find better treatments and ultimately, a cure.

By spreading awareness, knowing the warning signs, symptoms and risk factor, we empower women to take charge of their health and advocate for their well-being. Learn more about this often difficult to detect cancer and join the movement at: Own Your Ovaries – ovarian.org

Rise of Plant-Based Diets

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“Green” Eating Benefits and Considerations

In recent years, plant-based diets have gained significant popularity as more people become conscious of their health, the environment, and animal welfare. While the concept of a plant-based diet is not new, it has evolved from niche to mainstream, with many adopting this lifestyle for its numerous benefits. However, as with any diet, there are also some drawbacks to consider.

What Is a Plant-Based Diet?

A plant-based diet primarily focuses on foods derived from plants. This includes not just fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. While some plant-based diets may include small amounts of animal products like dairy or eggs, others, like vegan diets, exclude all animal-derived ingredients. The key is that the majority of the diet comes from plant sources.

Health Benefits of a Plant-Based Diet

  1. Improved Heart Health: One of the most well-documented benefits of a plant-based diet is its positive impact on heart health. Plants are naturally low in saturated fats and cholesterol, which can reduce the risk of heart disease. Additionally, the high fiber content in plant-based foods helps lower blood pressure and cholesterol levels, further supporting cardiovascular health.
  2. Weight Management: Plant-based diets are often lower in calories and higher in fiber, which can help with weight loss and maintenance. The emphasis on whole foods like fruits, vegetables, and grains means you’re consuming more nutrients while potentially eating fewer calories.
  3. Reduced Risk of Chronic Diseases: Studies have shown that plant-based diets can lower the risk of chronic conditions such as type 2 diabetes, certain cancers, and hypertension. The abundance of antioxidants, vitamins, and minerals in plant foods contributes to overall better health and disease prevention.
  4. Environmental Impact: Beyond personal health, plant-based diets are also beneficial for the environment. Plant-based diets generally require fewer resources like water and land and produce fewer greenhouse gases compared to diets heavy in animal products. This makes them a more sustainable option for those concerned about the environmental impact of their food choices.

Potential Drawbacks of a Plant-Based Diet

  1. Nutrient Deficiencies: While plant-based diets can be incredibly healthy, they may also lead to deficiencies in certain nutrients that are predominantly found in animal products. These include vitamin B12, iron, calcium, omega-3 fatty acids, and protein. Without careful planning, individuals on a plant-based diet might need to consider supplements or fortified foods to ensure they meet their nutritional needs.
  2. Social and Cultural Challenges: Adopting a plant-based diet can sometimes pose social challenges, particularly in cultures or family settings where meat and animal products are central to meals. This can make dining out, attending social events, or even cooking at home more complicated.
  3. Potential for Processed Foods: Not all plant-based foods are created equal. With the rise in popularity of plant-based diets, there has also been an increase in processed plant-based products, such as meat substitutes and snacks. While these can be convenient, they are often high in sodium, sugars, and unhealthy fats, which can negate some of the health benefits of a whole-foods, plant-based diet.
  4. Economic Considerations: Depending on where you live, some plant-based foods, especially organic options, can be more expensive than conventional animal products. However, with careful planning and a focus on whole foods, it’s possible to maintain a plant-based diet on a budget.

A plant-based diet offers numerous health benefits, from improved heart health to reduced risks of chronic diseases. It also aligns with environmental sustainability goals. However, it’s essential to be aware of the potential drawbacks, such as nutrient deficiencies and the availability of processed foods. As with any dietary change, it’s important to approach a plant-based diet with a balanced perspective, ensuring that it meets all your nutritional needs while fitting into your lifestyle and personal values.

Water: Your Warm Weather BFF

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As temperatures rise, so does the importance of staying hydrated. Water, the essential elixir of life, plays a critical role in maintaining our health, especially during the sweltering summer months. Understanding why hydration is crucial and how to ensure you get enough water can help you stay healthy and energized.

Our bodies are composed of about 60% water, making it a vital component for numerous bodily functions. Water helps regulate body temperature, transports nutrients, and removes waste. When we’re properly hydrated, our bodies function efficiently, and we feel better overall.

The Risks of Dehydration

Dehydration occurs when your body loses more water than it takes in. In hot weather, the risk of dehydration increases as we sweat more to cool our bodies down. Symptoms of dehydration can range from mild, such as dry mouth and fatigue, to severe, such as dizziness, confusion, and rapid heartbeat. In extreme cases, dehydration can lead to heatstroke, a life-threatening condition that requires immediate medical attention.

Benefits of Staying Hydrated

Temperature Regulation: Water is crucial for maintaining body temperature. As we sweat, the evaporation of sweat from our skin helps cool us down. Without adequate hydration, our bodies can’t effectively manage heat.

Enhanced Physical Performance: Staying hydrated improves endurance, reduces fatigue, and lowers the risk of heat-related illnesses during physical activities. Whether you’re exercising or just going about your daily routine, adequate hydration keeps you performing at your best.

Mental Clarity and Mood: Dehydration can negatively affect cognitive functions and mood. Staying hydrated helps maintain mental sharpness and a positive outlook, essential for navigating the demands of daily life.

Healthy Skin: Water is essential for maintaining skin elasticity and overall health. Proper hydration helps keep your skin looking radiant and youthful, even in the hottest weather.

Tips for Staying Hydrated

  1. Carry a Water Bottle: Keep a reusable water bottle with you at all times. Sipping water throughout the day is an easy way to stay hydrated.
  2. Eat Water-Rich Foods: Fruits and vegetables like watermelon, cucumber, and oranges have high water content and can help boost your hydration levels.
  3. Set Reminders: Use your phone or a hydration app to remind you to drink water regularly, especially if you have a busy schedule.
  4. Infuse Your Water: If you find plain water boring, try infusing it with slices of lemon, lime, cucumber, or berries for a refreshing twist.
  5. Monitor Your Intake: Pay attention to your body’s signals. Thirst, dark urine, and dry skin can all be indicators that you need to drink more water.

Staying hydrated, particularly in hot weather, is essential for maintaining optimal health and well-being. Water is the foundation of our bodily functions, and ensuring you drink enough can prevent dehydration, improve physical and mental performance, and keep your skin healthy. So, grab your water bottle, take regular sips, and enjoy the benefits of staying hydrated all summer long.

Enjoy our FREE water tracking worksheet for your peace of mind!

Massage For Beginners

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People enjoy massages for a variety of reasons, including physical, mental, and emotional benefits.

Massage can set a mood of relaxation massages are deeply relaxing and can help reduce stress, tension, and anxiety. The gentle pressure and soothing touch of a massage therapist can induce a state of relaxation, promoting a sense of calm and well-being.

Often is to promote pain relief and improve circulation. Massages can alleviate muscle tension, stiffness, and soreness. This provides relief from chronic pain conditions such as back pain, neck pain, and headaches. Massage therapy helps improve blood circulation, reduce inflammation, and release endorphins, which are natural painkillers produced by the body.

Basic massage techniques

Remember that giving a massage is as much about the connection and care you provide as it is about the techniques you use. Approach the experience with empathy, mindfulness, and attentiveness to your partner’s needs and preferences. Target problem areas if your partner has specific areas of tension or discomfort, focus on those areas with extra attention and care. Use targeted techniques such as trigger point therapy or deep tissue massage to address knots and tight muscles.

With practice and patience, you can become more confident and skilled in the art of massage. Here’s a brief overview of some simple techniques to get you started.

Massage tips to keep in mind

Set the mood. Create a calming and comfortable environment by dimming the lights, and playing soft music. Consider using aromatherapy with scented candles or essential oils if desired. Ensure that the room is warm and free from distractions. The person receiving the massage is comfortable and supported with pillows, blankets, etc.

We never massage without massage oil. A small amount of massage oil or lotion to your hands can reduce friction and provide a smooth gliding motion. Choose a massage oil with a scent that is mostly inoffensive, or opt for unscented oil if they have sensitive skin.

Begin with gentle, long strokes to warm up the muscles and relax your partner. Use both hands to apply light pressure, starting from the neck and shoulders. Then work your way down to the lower back and legs. And don’t be afraid to use different techniques. Experiment with different massage techniques, such as effleurage (long, sweeping strokes), petrissage (kneading and squeezing), friction (circular motions), and tapping or percussion (gentle tapping with fingertips or cupped hands).

As you’re wrapping up

Check in with your partner periodically to ensure that the pressure and techniques are comfortable and enjoyable for them. Ask for feedback and adjust your approach accordingly to address any areas of discomfort or preference. Offer water and rest after the massage. Encourage your partner to drink plenty of water to stay hydrated and rest for a few minutes to fully enjoy the benefits of the massage. Offer to provide any additional support or assistance they may need.

Massages provide a nurturing and supportive touch that can promote emotional healing and well-being. The compassionate presence of someone massaging can help people feel cared for, accepted, and understood, fostering a sense of connection and trust.

Overall, massages offer a holistic approach to health and wellness, addressing the interconnectedness of the body, mind, and spirit. Whether seeking relaxation, pain relief, or emotional support, people enjoy massages for their profound therapeutic benefits and ability to enhance overall quality of life.

Drive-By The Drive-Thru

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Next week National Fast Food Day will celebrate fast food restaurants and the food that they sell. Fast food usually consists of prepackaged and ready-made food that can be quickly cooked—often by deep frying or microwaving—and eaten; most is designed to be eaten on the go, and does not require cutlery. Common fast foods include burgers, french fries, fried chicken, fish and chips, pizza, tacos, chicken nuggets, hot dogs, sandwiches, and ice cream. Fast food is typically high in sugar, salt, saturated fat, and calories, and is linked to many health problems. Fast food restaurants usually sell food at either a counter or a drive-through.

But there’s a problem…

Fast food a.k.a. junk food is the main source of energy, fat, sugar and sodium in most Americans’ diet. Imagine that most of what we eat comes from foods that actually provide no real nutrients, but instead an excess of calories that makes us feel full and satisfied faster. According to a recent study, for US adults overall, 47% of energy, 75% of total sugar, 46% of sodium, and 48% of saturated fat consumed derived from junk food sources and sugary beverages such as sodas, juices and coffees..

Statistics from a survey conducted by the shows that a little over one-third (36.6%) of adults in America eat it on any given day and more than 90% of their total sugar intake are derived from junk foods. 

National Center for Health Statistics from Center for Disease Control

This problem is worse in kids’ and adolescents’ diets. One-third (36.3%) of children and adolescents consumed fast food on a given day. And adolescents consumed on average 13.8% of their daily calories from fast food on a given day. Most Americans eat at a fast food restaurant 1-3 times a week.

This is a very concerning trend, because eating big amounts of junk foods leads to nutrition-related non communicable diseases such as obesity, diabetes, and hypertension. So, there are many reasons why people should either stop or significantly lower their consumption of fast food foods. 

What would happen if you stop eating fast food? 

Here’s a list of what you can expect once you stop this habit:

  • You’ll start losing weight naturally. Cutting back on fast food means you’ll be receiving less amounts of fat, sugar and calories, which will naturally lead to weight loss. 
  • You’ll feel more energetic. Receiving more calories from junk food doesn’t mean you’re obtaining enough nutritional substance. By eating more home-made meals that are rich in protein, vegetables, and fibers, you obtain energy in a more balanced way.
  • You will feel more prone to doing exercise. If your body starts to feel lighter and more energetic, odds are that you’ll start looking for opportunities to engage in more dynamic activities or exercises. Of course, exercising has a very positive effect on health. 
  • You’ll improve your physical health. Eating foods that are high on sugars, fats, calories and sodium lead to a higher risk of developing hypertension, heart diseases, diabetes, certain types of cancers, obesity, even asthma. If you stop consuming these foods, your overall health condition will definitely improve and you’ll avoid these risks. 
  • You’ll breathe better. Believe it or not, eating fast food actually deprives you of oxygen! How can this happen? Fat accumulation tends to create deposits that can block your airways and lead to respiratory conditions like asthma or sleep apnea. If you consume less fat, these deposits will decrease. 
  • You’ll be more concentrated. Have you ever noticed that when you eat big amounts of fast food you start feeling drowsy? This is because this type of food lowers your blood circulation and oxygen flow, which also makes it harder to focus. 
  • You’ll improve your mental health. A recent systematic review and meta-analysis study discovered that there’s a significant positive association between frequent fast food consumption and the potential of symptoms of mental health problems. Abstaining from these foods can then be beneficial for your mental health.
  • You’ll experience a more rewarding satisfaction. Changing your eating habits to healthier alternatives can provide you a sense of fulfillment that goes beyond the immediate need of satiating your hunger. You’ll notice that you feel better about doing what’s best for you and your body, after all, “you are what you eat”. 

Let’s face it, since 2020, we’ve been brought an enormous change to our regular lifestyles. For most of us, that has meant eating more and exercising less. And we all know what that sum equals don’t we? Increased energy intake + reduced energy expenditure = weight gain.

Along with our helpful blog posts like this on all things health and fitness, we at MySoulrenity offer a variety of fitness coaching to help you get back to your pre-lockdown shape. We hope you choose to give yourself the self-care you deserve and cut back on fast food. Remember, diet and exercise work best together, so try to practice more intentional eating combined with the structure one of our amazing health coaches.

Wellness Shift: Follow Fall’s Lead

By //  by 

The fall always seems to be a busy time.

One of the hardest things to do this time of year is find ways to take care of ourselves as we shiver into sweaters and rearrange our days to accommodate the early sunset. It’s important that we do, though. Self-care is vital year-round, but as the days get shorter it seems even more urgent to treat ourselves kindly. 

By inviting these intentions into our lives, we can ensure we function at our best selves during this transitional time. Here are six focuses for autumn wellness that you can try this season.

1. Satisfy with seasonal meals

While this should be practiced every season, it is particularly important during autumn, as this time is all about the harvest. Local farmers markets will be abundant in hearty vegetables and fruits, so fill up your basket with fresh beets, broccoli, cabbage, eggplant, kale, pumpkin, broths, roasted squash, roots and sautéed dark leafy greens are all great choices and figs. Think dishes like creamy pumpkin soup, flakey apple pies, kale and walnut salads, cranberry chutney, caramelized pears and honey, rosemary parsnips, figs and goat cheese tarts, and toasted pumpkin seeds. Not only are these colourful root vegetables incredibly nourishing, but by consuming them, you are absorbing the energy of the earth and grounding yourself to the vitality of the season.

2. Explore oils

This season is all about nourishing your body, inside and out. With your seasonally-inspired meals, don’t be afraid to add extra oil and healthy fats. Grass-fed butter, olive oil, ghee, coconut oil, and sesame oil are all great ways to increase your internal lubrication. Nourish the outside of your body as well. Sesame oil or almond oil massages are wonderfully soothing and relaxing, giving your skin the extra drop of moisture it needs to stay supple and warm during the transition to cooler temperatures.

3. Boost your immunity

‘Tis the season for sniffles! Cold, flu, and COVID are all running rampant as the autumn approaches. Remember to schedule your updated vaccinations and get out ahead of the office plagues! Protect yourself this year by boosting your immunity. Pump yourself full of the bounty of Mother Nature – ginger tea, E3 Live, bee propolis, turmeric lattes, vitamins D and C, Echinacea, elderberry tincture, lemon water – these are all energizing and immunity-boosting secrets that will keep you feeling like your best self this fall.

4. Define your solurenity

Dedicate some time to yourself. Autumn and winter serve as reminders from Earth, telling us to slow down. Start journaling or track your moods to become more in tune with your feelings. As with the harvest, this season is about staying rooted. So using this vibe, take some time to slow down and connect with your own inner root. Define your purpose, the things that make you happy, add value to your life, and the things that energize you. Make time for mindful meditation and set intentions for the important things you want to harvest this season.

5. Reduce movement

Autumn can be hard on the physical body with the cooler temperatures coming in. To maintain warmth within your being and to be mindful of the change in the air, engage in slower movement activities like yoga. You will generate heat within you but not overexert your already hard-working body. Opting to go for nature walks and hikes is also a great, slower-paced way to embrace the outdoors and help you feel grounded.

6. Fine tune your natural sleep cycle

With the days getting shorter and the approach end of Daylight Savings, it’s essential to make sleep hygiene a priority. Aim for seven to eight hours of quality sleep per night and do your best to limit your screen (and blue light!) exposure within a few hours of bedtime. A well-rested body is a healthy body and taking time to unwind before bed and sleeping earlier than our late summer routine will help us align ourselves to the season and allow us to be fully rested.

Every season presents its own unique opportunity to better our wellbeing and autumn is no exception. We hope these autumn wellness tips help you to make the most of the season! Physical and mental health is a practice and a commitment, that’s worth embracing any time of year!Make autumn your time for self-care and nourishment. Align yourself with the energy of the earth and slow down this harvest season

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