The disease cannot be cured until the cause is known and treated. Rarely is the cause of ulcers treated, but rather the effect; that hole in the stomach called an ulcer is doused with milk, cheese, drugs, etc., and then permitted to gouge itself out and start the same painful symptoms all over again.
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The Modern Man's Guide To Grooming
How important is mere appearance to a man? Well, a man can't lie to himself - very important. A dermatologist takes a close look at the products and processes designed to make a man nice to be near to; and spell out the A-B-Cs of good grooming.
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This Is When It’s Worth Staying Inside Your Comfort Zone
I'd talked my then-boyfriend into climbing this beautiful old lighthouse with me, all the way to the top. The weather was perfect, the sea air was invigorating, but something felt… off. Cory's steps were strangely careful and calculated, and this was a guy who would normally challenge me to a race, then turn around, a goofy smile on his face as he beat me while backpedaling. His closed-off attitude and plodding gait were uncharacteristic, to say the least.
Once we reached the top, he let me in on the secret: He was afraid of heights. "I can't go out there," he said, sheepishly gesturing to the structure's outdoor lookout point. It made sense—but I felt awful. Cory's effort to go along with what I wanted to do was undeniably sweet, but learning that he was downright terrified turned what was supposed to be a fun bonding experience into a guilt-fest for me and a load of embarrassment for him.
EDITOR'S PICK
That misadventure took place years ago, but a recent situation reminded me of it.
This time, I was the one out of my element.
Just like Cory willingly embarked on an activity he knew he was going to hate just to please me, I found myself gearing up for a dance fitness class, despite a total lack of rhythm, coordination, and interest in dancing. But I was on a mission: to demonstrate my fun, carefree, and five-star gal-pal capabilities to a new friend.
I met Claire through a running club and fiercely wanted her to like me. As a consistently Single Person in my late 20s, it's super important to me to establish and cultivate friendships, especially with other people who can relate to my struggle of cooking for one. So when Claire asked if I wanted to join her at her favorite fitness class, I responded with an enthusiastic Sure!, zero questions asked.
But once I realized the class involved choreographed dance moves to popular top 40 songs, my heart sank. While grooving to Rihanna is many people's ideal Friday night, the very thought of attempting to shake it in a crowd of people makes me cringe. I refused to opt out, though: After all, weren't the best things in life like growth and opportunity waiting for me just outside my comfort zone? All the Pinterest boards said so!
So I convinced myself that getting uncomfortable would be good for me.
But as the day of our class loomed closer, I just felt more and more anxious. Though I consider myself strong and thrive in typical fitness classes, this was a totally different wheelhouse. Sure, dancing is one thing when I'm a few drinks deep, the music is loud, and the lights are low. But in public? In front of a mirror?!
I wasn't just stepping outside my comfort zone, I was racing away from my comfort zone at top speed and was about to be several zip codes away.
I tried to mask my unease in texts to Claire packed with LOLs and convinced myself it would be over quickly. I even had a beer before class to settle my nerves, fully proving I was 100 percent not OK. Taking the edge off didn't help ease the tightness in my chest.
Despite an inclusive class culture and encouragement from Claire, I felt more and more uncomfortable with every misstep. I was bad at this. And soon, my embarrassment morphed into anger: It was Friday night, and I was spending it doing something I hated. What the actual eff was I doing?!
After class, Claire and I smiled tight smiles of genuine relief that the dancing portion of the evening was over.
The tension was palpable, though—and it was my fault. Instead of the fun bonding experience I'd envisioned, my panicked attempt at trying something way beyond my comfort level had strained our budding friendship.
Fortunately, Claire and I have other common interests, like watching The Bachelor, running, and her goofy dog, Wesley. But why didn't I just suggest an activity we both like to begin with, instead of putting myself through an after-school special's worth of emotions?
As adults, we have pretty good ideas of what we like and what we don't. I don't mean this in a narrow-minded way, but by the time you reach your mid-20s, it's normal to know yourself well enough to get a sense of what sounds fun to you and what doesn't (even if that idea can change over time). For example, I know I'd rather spend my Saturday morning running outside than lying in bed with a hangover from the night before. I know I prefer small groups over larger gatherings, and I know that I absolutely loathe dancing in front of a mirror.
The idea that we have to get out of our comfort zones to grow or have an incredible bonding experience with another human being isn't totally inaccurate, but it can also lead to a miserable, anxiety-ridden time. While it can be healthy to step outside your comfort zones, if a certain activity is causing you major anxiety or making you experience a literal sense of dread, that just might be a sign that it's not for you.
I'm not advocating against trying new things, but I am encouraging you to trust your gut.
New experiences—the ones that will actually challenge and change you—should scare you a little, but ultimately, your excitement, curiosity, and intrigue should overpower that fear. For me, those experiences include activities like finishing an Ironman or moving to a new city. There's no rule that says I need to add performance to the list.
That said, I did learn some things: I found out that I just really don't like putting myself on display and that I would totally crumble during a producer-orchestrated Bachelor date designed to make me have a nervous breakdown (which is to say, all of them).
But most importantly, I learned that I don't need to sacrifice my happiness to get people to like me. And I also learned that I'm not a carefree, up-for-anything gal pal—but I'm still a really good friend (and I'm always ready to share my latest dating horror story, which has to be bonus points).
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The One Great Tool Changing Mental Health Right Now
The future has arrived. Let's say you deal with an absolutely jam-packed schedule that makes regular psych appointments basically laughable, or you live in a place where there just aren't a ton of specialists, or hell, both—access to mental health care can be tricky. But thanks to the internet, telepsychiatry and teletherapy can eliminate these barriers, helping many people receive care they'd have a hard time accessing otherwise.
While telemedicine generally is becoming more and more common, mental health is at the forefront for a simple reason. "Psychiatry is uniquely suited for telemedicine services since psychiatrists don't typically perform physical exams," says Sandip Buch, M.D., founder of Skypiatrist.com.
Rural Americans can especially benefit.
America is a big place. We're not the most heavily populated nation in the world, but we are one of the most geographically dispersed. This has meant that many Americans living in rural areas have limited access to health care in general, with psychiatric care often being especially hard to come by.
EDITOR'S PICK
But telepsychiatry has the power to provide quality mental health care to areas that don't have psychiatrists nearby. "As a child psychiatrist who works with telemedicine, you really get to become an integral part of the community you serve," says Tarik Shaheen, M.D., founder of Iris Telehealth. "You get to know the teachers, the families, the culture—you become the town's doctor in a way that feels more intimate than practicing in a bigger city."
Stephanie Hall, M.D., is also a child psychiatrist and one of the telepsychiatry doctors at Iris Telehealth. She feels that children and adolescents take to this kind of therapy particularly well. "I usually tell my new patients that it's like FaceTime on steroids," Hall says.
"As long as I'm excited for whatever progress they're making, they seem to relate pretty well. I'm waving my hands in the air about great grades and wiggling in my seat with joy if they're feeling better... but I would do that in person too. I have real relationships with these kids! And it's fun."
Hall feels that the best part of telepsychiatry is the satisfaction of knowing that kids who wouldn't normally be getting psychiatric care are gaining access, especially where she works, in Mississippi. "I see parents and grandparents who are struggling to provide resources for their kids. It's delightful to know that I'm helping in that situation in a significant way," she says. "Telepsychiatry goes a long way toward spreading expertise around to those in the most need. Talk about satisfaction!"
New moms can also benefit (and so can people with anxiety and depression).
Telemedicine is great for a wide range of people who might otherwise have trouble showing up for an in-person appointment—which means it can be a lifesaver for women who have recently given birth. "Postpartum depression is an important condition to evaluate and treat," Buch says. "But getting to a clinic with a newborn is a big hassle—and one that's eliminated when you can see your doctor from your home."
As you know if you've been there, normally simple tasks—like, say, taking a shower and most definitely driving to an appointment—can become absolutely Herculean efforts when you're dealing with issues like depression or anxiety. This means access to care can be the most difficult at exactly the time patients need it the most.
For patients who can't physically get to a psychiatrist on their own, the barrier can be even higher—especially for people who rely on caretakers to drive them to an appointment. "With telemedicine, being able to simply put the patient in front of a screen makes it significantly easier for all involved," Buch says.
So will a teletherapy appointment set you back more than a regular appointment?
Of course, in America, basically every conversation about health care circles back to the same question: "How much is this going to run me?"
While a telepsychiatry appointment won't make for a cheaper copay, it can save on transportation costs, and patients don't have to take time away from work to see their doctor. However, some insurance plans don't cover telemedicine practices, so check to make sure yours is on the good-to-go list before scheduling an appointment.
What's it really like as a patient?
Katie Davis, Psy.D., a Manhattan-based clinical psychologist, tried the practice out for herself. "I liked that teletherapy wasn't cost-prohibitive and that it was easy to fit into my schedule," she says. "I participated in teletherapy as I was trying to get my own private practice off the ground, which was very time-consuming and made my schedule somewhat unpredictable. So being able to text whenever I had a free moment was helpful.
"I also found teletherapy helpful in the same way that I've found journaling helpful—in the moment, it was cathartic to write it all down, and later, it was interesting to go back and read the ways in which I described various stressors."
Although the system varies from service to service (and so do the options—a therapist is much more likely to provide that texting option than a psychiatrist), appointments are usually scheduled the same way: directly through the provider's website. For telepsychiatry, the first appointment is typically 45 minutes to an hour, and follow-ups are often 10-15 minutes.
And while you don't have to have a psychiatrist who lives in your state, they do need to be licensed in the state where you live. Many psychiatrists with telepsychiatry practices are licensed in several states, so if you check with your insurance, you can find someone who's a fit for you.
And if you're worried about your personal conversations with your shrink getting out, that's been thought of too—the video chat systems both psychologists and psychiatrists use have to meet security requirements that are extremely stringent—this isn't the same as talking with someone on Facebook chat or Skype. "There are guidelines that the government sets in terms of privacy for video chat to ensure that it's secure and meets HIPAA guidelines," Buch says.
And the best part: Yes, psychiatrists who work remotely can send your prescription to your local pharmacy—even if it's several time zones away.
Kate Harveston is a journalist from Pennsylvania. She frequently writes about health care and culture. You can follow her on Twitter at @KateHarveston or check out her author page here.
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Healthy Living and Weight Loss - Plan Your Meals Around Your Workouts
The best way to plan your meals is likely what you are not currently doing. Unfortunately, this can be said for 99% of the population. Regarding diet, what most of us do is far from ideal. You do not have to aspire for perfection, but if you are interested in better health, the least you will do is follow a plan that is conducive to sound or improved health.
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Working Out on the Keto Diet Can Be Weird—Here's What Works
Oh, the keto diet. Everyone's buzzing about it—my friends, their friends, random Facebook friends I don't actually know but have somehow appeared in my feed. People simply won't shut up about how the keto diet has been yielding all these amazing results, like super-fast weight loss and increased energy. At first, I found this profoundly annoying, but eventually, I decided that if you can't beat 'em, well... I went ahead and tried it for myself.
Make fun of me for being the sort of person who would throw herself off a bridge if all of her friends were doing it all you want—at least I did my research going in: I learned early on that this diet is different, and I couldn't just try keto out for a quick week or two like most fad diets. Clinical nutrition coach Ariane Hundt, M.S., told me that, depending on your usual eating habits, it could take 1-2 weeks to drop into ketosis—a state in which your body turns to fat instead of glucose as a main energy source—and that it's best to go an additional two weeks to see significant results.
EDITOR'S PICK
That put me at a month of counting my macros like crazy, making sure that 75 percent of my caloric intake came from healthy fats, 15 percent came from protein, and a mere 10 percent came from carbs. To put that into perspective, on my 2,000 calorie-a-day diet, I'd have about 25-50 grams of carbs allotted per day, and one New York City bagel (which I am very, very fond of) has about 67 grams of carbs.
Once I realized my usual eating strategy (that focused mostly on protein and a healthy hit of fats and carbs) was about to fly out the window, I started to wonder how my workouts would fare.
At first, I didn't feel so hot.
Like any good dieter, I started keto on a Monday after a weekend of enjoying the f*ck out of some pizza and a few beers. More often than not, my calendar has a sweat session scheduled Monday through Friday, but I figured it'd be smart to take the day off from a hard workout in case I felt funky on day one.
That day came and went and I felt... fine. So I returned to my regularly scheduled programming on day two, starting with one of my favorite running-and-strength treadmill classes at Mile High Run Club. I know it's not a genius idea to try a brand new workout and a brand new diet (the fewer variables you have, the better) so I thought it was a safe choice.
I felt OK during most of the class—I didn't pass out or fly off the back of my treadmill—but whenever I kicked up the speed to my usual interval paces, I was quickly hit with fatigue. I rode the struggle-bus during the kettlebell portion of class too. Using the same weights I typically choose, I couldn't bust out as many reps as I normally do in the time allotted.
Menacham Brodie, C.S.C.S., C.N.C., head coach of Human Vortex Training, tells me this is normal. "Your body is using a different pathway to unlock the energy it needs to meet exercise demands," he says. "Plus, as a general rule, high-intensity workouts with repeated hard efforts tend not to go well with the keto diet, as your body is using fat for its fuel source. In order to get the energy it needs, the body has to break down fats as opposed to pulling from carbs, and that takes more time."
Which is why, for the rest of the week, I scaled back on the intensity of my workouts. "Understand that what you 'should' be able to do will be different, as you're asking the body to run in a different fashion, and on an energy system that can't keep up with demands in the way that you're used to," Brodie says.
I also wasn't fueling my workouts well enough, and I learned the hard way.
Toward the end of my first week, I was slammed with the keto flu, a series of nasty, flu-like symptoms that often crop up as your body adjusts to a new energy source and decreased electrolyte levels. I had a boxing class at Rumble scheduled but decided it was better for my body to rest—interval workouts needed to take a backseat as my body balanced itself out.
"For the sake of easing into ketosis, in the first week or two, it's best to focus on workouts that ensure appetite, cravings, and energy are balanced—like weight lifting two to three times a week, followed by low-intensity cardio," Hundt says. "Lower-intensity cardio burns more fat as fuel, while higher-intensity burns more sugar as fuel. That's why lower-intensity workouts allow you to move into ketosis with more ease."
What wasn't easy? Eating.
Another change I needed to make? Eating more. Because I was consuming such a high percentage of fats—which Hundt says can be very filling—I felt full a lot of the time. But I wasn't hitting my calorie goals. Brodie explained that if I was in too much of a caloric deficit, my body would kick into starvation mode, and that can lead to muscle breakdown and even more energy shortage than what I was already experiencing. It could also increase my odds of injury, he says, and there was no way in hell I was about to take myself out of the workout game entirely.
I thought I was doing enough, tracking every morsel on my Fitbit app and constantly Googling, "How many carbs does fill-in-the-blank have?" But I was still eating on the fly. Brodie explained that planning my meals in advance would make life on keto a lot easier.
EDITOR'S PICK
Steady-state workouts were my jam.
Every so often, I have days when I totally draw a blank about what workout to do. When that happened during this month-long experiment, Brodie suggested I fall back on steady-state, endurance-style workouts.
"It's the fluctuation of effort that can kill you," Brodie explained. "When you start having these variations in intensity, that's when the carbohydrates are called upon to fill a quick need."
This actually ended up working out perfectly: I was signed up for a 62-mile charity bike ride right as my month of keto dieting was wrapping up. Rather than get bogged down with my normally interval-heavy workout schedule, Brodie gave me permission to hop on the saddle for exploration rides around the city. To stave off boredom, he suggested increasing my intensity once a week to see how I fared.
"Plan mini-experiments with increasing intensities in 1-2 workouts every 5-7 days," he says. "This will help you find your body's limits and continue to kick ass and take names while hitting your goals."
And strength training saved me.
While I did a lot of bike riding on the weekends, I focused more on strength training during the workweek. "Increasing dense, lean muscle mass helps the body burn more fat at rest and can supercharge you on your body-transformation journey," Brodie says.
Hundt agrees. "Strength-training workouts provide a much better metabolic effect than cardio workouts, whether you're in ketosis or not," she explains. So long as I busted out a routine that made me hot and sweaty, increased my heart rate, and reached muscle fatigue, I'd cash in on the coveted afterburn effect for up to 48 hours post sweat, she says.
Plus, strength workouts provide a boost in testosterone and growth hormone, which Hundt says shifts the body into fat-burning and muscle-building mode—two things I definitely wanted to experience on keto.
And there's at least some research to back her up: A recent study in the Journal of Strength and Conditioning Research recorded the results of 25 men following a resistance training program. Some were on the keto diet, and others were on a standard Western diet. While lean body mass increased and fat mass decreased in both groups during the first 10 weeks, only the keto group showed more of an increase in lean body mass during the final week, when carbs were reintroduced. Of course, a study of 25 people is hardly proof, but it is a good start to supporting evidence.
That's why Brodie suggested I incorporate 3-4 days a week of strength training. But seeing how much I love the tread, he said I didn't have to ignore the machine completely. "After your strength training, hit the cardio equipment for 20 minutes of low-endurance work based on heart rate," he suggests. My go-to? Audio-guided outdoor running and treadmill classes on the Peloton app.
At the end of the day, sure, I had to scale back on the HIIT classes I usually sign up for…
but that freed up time for activities I know I love but rarely make time for, like riding outside and lifting. And after that first week, so long as I fueled correctly, I could still work my body in an endorphin-producing, sweat-inducing, fat-burning way.
And now that I'm done? I have a hot date—with an everything bagel.
Samantha Lefave is a freelance writer who is living, eating, and sweating her way around the world. You can find her Instagramming her favorite destinations, squeezing a Friends quote into every conversation she can or—when there's downtime—eating peanut butter straight from the jar.
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The Foods That Balance Out (or Mess With) Your Hormones
Hormones. They’re always our excuse when we flip out at a coworker, friend, or unsuspecting barista (sorry, again!). And while we hate what they do to our sleep when we’re stressed, to our emotions during pregnancy, or to our skin during that time of the month, it’s nice to know that there might actually be something we can do to mediate them. Curious how to eat to optimize your hormones? We’ve got the evidence-based best and worst foods for achieving hormonal harmony.
Foods That Help Balance Hormones
Soy
Soy (and its hormonally active element, isoflavones) has gotten a bad rap in holistic circles thanks to its estrogen-like properties. The reality is it might actually be a good thing. One meta-analysis of 15 randomized control trials found that dietary isoflavones, like those found in soy, decreased the number of hot flashes women experienced without any serious side effects. Another meta-analysis that followed more than 6,000 women found that consuming soy isoflavones and phytoestrogens (also found in soy) reduced hot flashes and vaginal dryness.
What about hormonal breast cancer? As with menopause, the results are promising. In a review that looked at 24 studies analyzing the link between soy and breast cancer, half found that consuming soy reduced women’s risk! And this wasn’t hum-drum research. One of those studies looked at more than 36,000 post-menopausal women. Get your soy fix in whole foods like tofu, edamame, tempeh, or miso.
Broccoli
You probably don’t need another reason to eat your greens, but hey, some days we’ll take all the motivation we can get. Cruciferous vegetables, like broccoli, are rich in glucosinolates, which, when broken down, can alter the metabolism of specific disease-causing hormones. Research has shown that eating more cruciferous veggies like broccoli is associated with lower risks of lung and colorectal cancers. Not a fan of those little green florets? Get your glucosinolates in cauliflower, kale, cabbage, or collard greens.
Chickpeas
B vitamins, like B6 and folate, play an integral role in the metabolism of feel-good neurotransmitters like serotonin and dopamine, and early research has started to investigate their role in reducing the symptoms of hormonal depression.
With more than half your recommended B6 and 70 percent of your folate needs per cup, chickpeas may give you the mood boost you need to get through the week. And Meatless Mondays might just make Mondays totally tolerable again. Enjoy your beans tossed into soups or salads, pureed into hummus, or roasted for a crispy snack.
Sour Cherries
Need some more shut-eye? Sour cherries might be able to help. Tart cherries are rich in phytochemicals like melatonin, the natural sleep hormone that rises when it’s time to head to bed. One study found that the consumption of tart cherry juice provided an increase in melatonin that helped improve sleep duration and quality in men and women.
Another study found that adults suffering from insomnia who drank the tangy elixir showed modest improvements in sleep. Try adding some juice to an evening smoothie or just take a shot straight-up before bed.
Chicken Breasts
Eating “clean” but always starving? Add some more protein-rich chicken to your meals! Research suggests that higher-protein diets increase the secretion of satiety hormones like leptin that help us feel fuller longer. It also may influence the anabolic hormones responsible for muscle building after a weight-lifting session. Not a fan of white meat or are sticking to a plant-based diet? You can easily get your protein fill with fish, beef, beans, legumes, or dairy.
Foods That Mess With Your Hormones
High-Fructose Corn Syrup
Unsurprisingly, processed sugars are the first no-no on the list. Research on diabetes management has found that fructose found in a wide range of processed foods doesn’t seem to boost our satiety hormone, leptin, as well as other carbohydrate-containing foods, which, in turn, may lead us to consume more calories over time.
In women, there is also concern about reproductive disorders like polycystic ovary syndrome (PCOS). One systematic review looked at a wide variety of diets and their impact on PCOS symptoms and found that following a diet low on the glycemic index (that is, low in sugar) carried the greatest benefits. Want to kick your sugar habit to the curb? Try swapping added sugars like corn syrup, honey, maple, molasses, and white sugar for fruit that comes bound with fiber to help slow down the hormonal insulin response.
Packaged Fried Snacks
You don’t need an article on hormones to tell you to keep a watchful eye out for sources of trans fats. Packaged fried convenience foods are always a suspicious source. One study on male reproductive health found that men who consumed the highest amounts of trans fats in their diets had impaired testicular function related to lower testicular volume and higher luteinizing hormones. Other research has concurred, finding that men with the highest intakes of trans fats had 37 percent lower sperm count! If baby-making is in your plans, it’s best to kick those fats to the curb.
Artificial Sweeteners
Think that ordering the Diet Coke will help you lose those pounds? Think again. Research suggests that downing artificial sweeteners may alter healthy gut bacteria, which may impact the balance of hunger and satiety hormones like leptin and ghrelin. This could explain why a number of studies (see here, here, here, here) have linked consuming artificial sweeteners to an increase in appetite, motivation to eat, and food preferences. Since we’ve already established that sugar also can cause hormonal imbalances, we say that whatever you choose to sweeten your coffee, oatmeal, or smoothie with, just try to choose less of it over time.
Alcohol
Sorry to be a Debbie Downer, but too much of the fun juice can also wreak havoc on our hormones. Research has consistently shown that alcohol intake in non-alcoholic adults is associated with increased levels of the stress hormone cortisol, which, in turn, may play a role in the development of metabolic disorders like type 2 diabetes. Take an extra turn being the DD this weekend or “stretch” the booze with extra seltzer to get more volume out of each drink.
Fat-Free Milk
While the effect doesn’t seem to impact everyone, research has found a link between the consumption of low-fat dairy products like skim milk and acne in adults. It seems that the hormone IGF-1 is released when we digest the proteins commonly found in milk, which is thought to trigger those pesky pre-teen-like breakouts.
What is unclear, however, is why we don’t seem to see the same association in full-fat dairy products. Alas, if you find that dairy, low-fat or otherwise, gives your skin trouble, try switching to one of the many plant-based milks, yogurts, and cheeses now available on grocery store shelves.
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Think Wet Dreams Are Just for Guys? Here's How to Wake Up Smiling
Have you ever had that dream where you've been chosen to test out a parachute harness that can give you an orgasm? Only to wake up totally confused but happy... because you're actually having an orgasm? I have!
In fact, I've had several similar, decidedly not rude awakenings—and to my surprise, I'm far from alone. Two studies have found that 37 percent of women have experienced a nocturnal orgasm. That's more than one in three of us, but since "wet dreams" are always discussed in a gents-only context, I always thought I was some sort of strange, sexual unicorn.
EDITOR'S PICK
Not only do we not talk about female wet dreams, we also don't do a whole lot of research on them. Both of the studies mentioned above are more than 30 years old... one of them dating back to 1953. That's an ice age in vagina years!
So to better understand the phenomenon, I solicited the help of Madeleine M. Castellanos, M.D., a psychiatrist who specializes in sex therapy and is the author of several books, including Wanting to Want. I also reached out to Jennifer Wider, M.D., an expert in women's health and host of the radio show Am I Normal?.
What are sleep orgasms, exactly?
Physically, they're pretty similar to the orgasms you're having when you're awake, except that they're out of your conscious control. "Women having an orgasm in their sleep find themselves with an increased heart rate and breathing, as well as significant vaginal lubrication," Castellanos says, which… yes. Makes sense. Some women's orgasms are going to come at the end of a really, really good dream, while others won't remember dreaming at all.
Who's having them?
All kinds of women, though there's some indication that age and experience increase your chances. Some research has also found that a more open attitude toward sex plays a role. "This makes sense when you realize that sexual experience lays the groundwork for vivid and exciting sex dreams—teaching a woman what she likes and how it feels," Castellanos says.
"Women in their 40s may be more comfortable with their bodies and be able to reach orgasm easier in general," Wider explains. Some women, like myself, have them frequently over the course of many years, while others may have them just once or twice in their lifetime. Even women who have never climaxed through masturbation or with a partner report having sleep-gasms, Castellanos says.
Why are we having them?
From a physical point of view, it's fairly straightforward: Wet dreams happen during REM sleep when our breathing speeds up and our heart rate intensifies. This results in increased blood flow, including to the pelvic region and the clitoris, causing arousal. "For most people, what's going on in your mind and body during REM sleep is pretty similar to what happens to you when you're aroused when awake," Wider says.
The big difference between the two states of arousal is the loss of inhibitions. "The mind may choose to override the stressors of the waking state, and in this way, any anxiety that may inhibit orgasm in real life is put aside for the purpose of pleasure and excitement," Castellanos says. Essentially, your body mimics the physical indicators of arousal, which in turn leads to actual arousal. Since you're not self-conscious about your squishy bits or judging the nature of your fantasies during REM sleep, your only focus is on having a good time—and sometimes, that's all it takes.
OK, so how can I get one?
Even people who get regular visits from the orgasm fairy can't control when or how they happen. Still, there are a few things you can try to increase your chances:
1. Get yourself in the mood. "Reading a little erotica might push someone over the edge," Wider says.
2. And just generally fantasizing about sex can be helpful. "When a woman regularly has positive sexual thoughts, it supports the part of the brain used for creative fantasy. This may make it easier for women to have sex dreams, and therefore, nocturnal orgasms," Castellanos says.
3. Castellanos also recommends falling asleep on your stomach, which might create some clitoral stimulation thanks to the increased blood flow, triggering a sex dream.
Of course, whether you're having 10 sleep orgasms a night or none at all, it's all perfectly normal—and that means no one has to feel like a lonely unicorn.
Masha Vapnitchnaia is a travel and lifestyle writer and researcher. She has been traveling her whole life, taking her first flight at the age of four and taking 100 more since. Follow her pilgrimages at unlikelypilgrim.com
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12 Foods That Give Your Hair, Skin, and Nails a Boost
You might be no stranger to dropping a dime on self-care treatments like blowouts, facials, and mani-pedis. But getting (and keeping) your hair, skin, and nails healthy takes more than a few appointments. The right nutrition can go a long way toward improving the appearance of all three—and you might be able to keep some of that cash in your wallet. Instead, head to the supermarket for these 12 foods.
Foods for Hair and Nails
Both hair and nails are made up of a protein called keratin, meaning that they both need similar nutrients to thrive. The following list of foods serves up a double whammy.
Organic Chicken
Your most basic dinner go-to may not be the most thrilling thing to your taste buds, but it’s doing wonders for your hair and nails. (And hey, if you dig a little, you can find plenty of non-boring chicken recipes!) It’s packed with protein and iron. And with 7 grams of protein per ounce in chicken, it helps the keratin in hair and nails thrive.
Both also need a healthy iron-rich blood supply for continued growth—people suffering from iron deficiency may see negative side effects in their hair and nails. And while meat may be the best source of iron, chicken offers up a healthy dose.
Tofu
If chicken is great for hair and nails, what’s a plant-based eater to do? Easy. A half block of tofu has nearly the same amount of protein as three ounces of chicken (22 grams), and it contains almost one-third of your daily value of iron. Plus, it’s cheaper to buy and takes on the flavor of any marinade. Even if you’re not plant-based, adding tofu to your diet is a great way to get a little protein variety in your diet.
Lentils
OK, maybe the texture of tofu isn’t your thing. For a meatier plant-based protein bite, add some lentils to your plate. These multi-colored legumes are next on the list of protein and iron contenders. You’ll get that same 22-ish grams of protein in a ½ cup of uncooked lentils and one-third of your daily iron intake. Plus, they are a great meat substitute in things like burgers, meatballs, tacos, and Bolognese sauce.
Eggs
We would be remiss if we didn’t mention the B-vitamin biotin as it pertains to hair and nails. Some research indicates the biotin may contribute to the thickness of both. Luckily biotin is in many foods, making deficiencies rare. But “egg yolks contain biotin and protein, both of which have been shown to promote strong hair and nails,” says NYC-based registered dietitian Nora Minno. Can we get another frittata, please?
EDITOR'S PICK
Edamame
Host a sushi night and don’t skip the pre-requisite soybean appetizer. Edamame is not only rich in plant-based protein, but it also contains an amino acid called cysteine, which is the building block for keratin.
Milk
There are a good number of reasons adults should drink milk—like the fact that your bones start to deteriorate in your 20s or that cereal and milk taste so damn good. But besides that, milk also contains 8 grams of protein in each glass and ample amounts of cysteine. If lactose doesn’t agree with you, why not give Lactaid or a2 milk a try?
Foods for Great Skin
Whether it’s the sun, air pollution, or stress, your skin gets hit hard from different angles, but certain nutrients help it fight back. Luckily, since skin is an area of much concern, there is plenty of research about foods that will keep it looking great.
Wheat Germ
A recent review suggests that a combination of vitamins E and C protects the skin against UV damage. Just two tablespoons of wheat germ contain 15 percent of your daily value of vitamin E. You can add this whole grain staple to everything from smoothies to oatmeal to baked goods.
Sunflower Butter
Two tablespoons of sunflower seed butter provide 45 percent of the recommended daily amount of vitamin E, and it’s allergen friendly.
“This antioxidant vitamin can help protect cell membranes from free-radical damage, especially those brought on by UV rays,” says Toby Amidor, MS, RD, and (full disclosure) nutrition partner with SunButter. “Even though sunscreen helps from the outside, including vitamin E-rich foods like sunflower butter can help strengthen cells from the inside,” Amidor says.
Green and Yellow Bell Peppers
Did you know peppers have even more vitamin C than the beloved orange? “Green and yellow veggies, such as bell peppers, are especially beneficial for helping to decrease the wrinkling that can happen in the crow’s foot area, per a study of Japanese women,” says Amy Gorin, MS, RDN, and owner of Amy Gorin Nutrition. Fajitas, anyone?
Pineapple
“One cup of pineapple contains 131 percent of the daily recommended amount of Vitamin C,” Minno says. “Vitamin C plays several important roles in skin health, like aiding in the production of collagen, reducing the damaging impact of UV rays on the skin, and healing and minimizing scarring,” she adds. Bonus: Pineapple contains bromelain, an enzyme that can help reduce swelling and inflammation.
Brazil Nuts
“Brazil nuts are one of the richest dietary sources of selenium, which not only protects skin against UV-induced damage but can also help promote healthy nails and hair,” Minno says.
Fatty Fish
Research pointing to the benefits of eating fatty fish keeps piling up. Besides being good for your heart and mind, omega-3 fatty acids may play a role in the prevention of non-melanoma skin cancer. For your daily dose of omega-3s, add salmon, tuna, or mackerel to one of your meals. (And do your best to avoid farm-raised varieties.)
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2 Simple Tricks to Turn Something You Hate Into a Daily Habit
I've always hated planks. I find them difficult and uncomfortable, so whenever they'd pop up in a workout, my natural reaction has always been to avoid them. It was easy, really—all I needed to say was "Oh, I don't do planks," and I was off the hook.
But the dip-and-run technique I perfected with planks started to reveal itself in other areas of my life too: Tough conversations, work projects… so much stuff wasn't happening at all because I thought it was too hard. I started to wonder, What was I missing out on?
EDITOR'S PICK
That's when I stopped feeling OK about being someone who tends to give a blanket "I don't" statement. I wanted to see what would happen if I started actually trying what I said I "don't" do—so I began a crusade against the stuff I deemed too difficult, starting with something I'd been avoiding: planks.
I could have easily signed up for a "plank challenge" online that forced me to do a longer, more difficult plank every day in order to conquer the exercise. But I already didn't want to do planks, so forcing myself to do a crazy-tough challenge seemed more like torture than a method to master the thing.
So I began what I like to call "The Plank Experiment."
It wasn't complicated—I just told myself that for the next 30 days, I was going to do some kind of plank every day for at least one minute. One minute presented a challenge for me, but it was still doable—and that was key. There were no set rewards or consequences if I did or didn't do it, just the feeling that I was keeping a promise to myself.
I didn't actually believe doing a plank for 30 days would do anything for me—how could just a single minute of anything every day make a difference? But I also had a voice in my head that suggested maybe that was the point: Do it out of sheer curiosity—even for fun—and any unexpected results you get are a sweet surprise.
Thirty days came and went, and as I write this, I'm on day 99 of The Plank Experiment. And guess what? I don't hate planks anymore!
In fact, doing a plank every day has become a habit, and what's more: It's something I look forward to. It makes me feel strong. Surprisingly, I often do more than just a minute—I'll do a 90-second plank one day, a two-minute plank the next day, or even several consecutive one-minute planks if I feel like it. But I never force myself to do more than the bare minimum.
Comparing where I started to where I am now, it feels like I cheated somehow. Here are the two reasons why I think this approach has been working for me:
1. We hear the advice "start small" all the time, but we usually don't try it because we just don't believe in its power. But it works!
We've been conditioned to believe that to create drastic change in our lives, we need to expend massive, sustained effort all at once. This is exhausting and rarely works in the long-term.
If you hate every minute of your diet or workout plan, you're more likely start plotting your post-diet pizza binge early in the game. If you can't possibly imagine maintaining a drastic lifestyle change, the "results" you get in the short term will disappear just as quickly as they came.
2. Do it the easy way—try approaching the hard thing you don't like doing with the simple curiosity of an experiment.
My goal with The Plank Experiment was to make doing planks every day a no-brainer: There was no reason I couldn't fit in a one-minute plank into my everyday life, right? I set myself up for success automatically by making it super easy—and who wants to be the kind of person who bombs at something that takes one freaking minute? Not me.
Let's say you hate reading but know it'll open your mind. You don't have to sit down to read a whole damn novel in a day. Instead, try reading for an easy five-to-ten minutes every day—it doesn't matter when or where you do it. After that five-to-ten minutes, quit and go on with your day. Then do it again the next day, and the next... and before you know it, you'll have read an entire book. Something that previously felt daunting now feels effortless.
Whatever you choose for your next experiment, make it so easy it'd be silly to give up. It is quite silly to give up on ourselves, after all. The reward isn't even the toned arms, abs, or knowledge gained. It's the person you become along the way—a person who's not afraid of doing hard things and who's not afraid to build their ideal life, one experiment at a time.
Caitlin Pyle helps millennials worldwide create extra income they can use to pay off debt, buy more stuff, or become globe-trotting badasses. Find out how to get started with a free copy of her butt-kicking work-at-home mini guide.
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