Girl Stretching

Do you make a New Year’s resolution each January 1st and find that it’s long forgotten by the time February arrives? If so, you’re definitely not alone. For most people, making a New Year’s resolution is like setting yourself up to fail. Figuring out how to make resolutions that actually stick can be a challenge. So, if you’re serious about making a change, it’s best to look for alternative ways to do it. 

Setting an intention to make health your focus in 2026 is an excellent goal to set. Rather than putting pressure on yourself to have reached a certain weight by the end of the year or setting unrealistic fitness goals, focusing on your health is much more realistic. Setting the intention to make positive changes in your life, rather than focusing on a fixed outcome, can be a healthier way to approach the new year. The new year may be a fresh start, but it’s only a date. Every single new minute, hour, and day is a chance to make a fresh start.

Let Go of Perfection, and Focus on Building Habits

Making positive changes in your life isn’t about seeking perfection. It’s the setting of unrealistic goals that make people give up on their resolutions. This is because even the slightest ‘slip-up’ makes them feel like they have failed. Setting the intention that you will be making your health a priority enables you to make choices each day that support this, and they will eventually become habits. 

Make Positive Changes to Your Eating Habits

Many people start the new year by restricting their calorie intake to try and help them lose weight fast. Others are tempted by quick-fix solutions, such as weight loss injections. These can deliver results, but they are unlikely to help you achieve the results you’re looking for in the longer term. Instead, it’s helpful to look for weight loss solutions that work naturally to reset your metabolism as this is more likely to help you achieve lasting changes without unhealthy quick-fix solutions.

Make Fitness a Part of Your Routine

Pushing yourself hard at the gym and exercising excessively can seem like a good way to see fast results from your fitness efforts. Unfortunately, pushing yourself too hard and overexercising is more likely to cause you an injury and leave you feeling exhausted. 

When you’re focusing on your health rather than achieving the body of a swimwear model, you can start to introduce small habits that all add up to a much bigger and lasting change. Trying to be active in your daily life whn you’re going about your business, is a helpful way to do this. For example, walking or cycling more, or taking fitness classes with your friends, are easy ways to be more active every day.

Leaving quick-fix solutions in 2025 are great ways to make 2026 your year of health. Your progress doesn’t need to be fast, just make healthy habits your intention and be consistent, and you’ll see results.

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The History

To understand the history of medical misogyny, it is necessary to understand that for the majority of medical history, females were believed to be deformed, smaller males (3). This idea was considered common and unquestioned knowledge for thousands of years. This context is crucial to understanding why women have been excluded from medicine for so long. Why would a study include women if it costs more to house the male and female mice? Why would a study include women if their pesky hormones affected the otherwise “clean” data? 

Another historical theory that has had a significant impact on modern medicine came from the Greek philosopher Plato. Plato claimed, without any proof or medical trial, that women’s wombs were in constant motion within their bodies, and this was the cause of female mental and physical disturbances. This unquestionable theory came to be known as female hysteria, which derived from the Greek word ὑστέρᾱ, which translates to the uterus. It justified keeping women out of intellectual spaces such as medicine. The claim was also the cause for countless women throughout history being subjected to physical and psychological torture when they dared to step out of line. All of this in the name of medicine and logic. 

Still Failing Us

So, what has changed? As mentioned above, in 1993, the NIH Revitalization Act (4) was passed, which required medical trials to include women and racial minorities. Note that this only applies to medical trials that are funded by the NIH (National Institute of Health), and this does not apply to industry or private medical research. Additionally, there is no requirement for how many women have to be included.

It is important to remember that this act was passed around thirty years ago and that the vast majority of foundational knowledge of modern medicine, which is still used today, came far before this law. Of course, this fact raises questions about how much of our fundamental understanding of medicine only applies to men.

When considering modern medical misogyny, it is also notable to mention that women are routinely and severely underrepresented. They are underrepresented in medical trials due to the lack of policies requiring women and the lack of enforcement for the laws that do exist. This lack of representation is also evident in the shortage of female health professionals. Outside of pediatrics and family medicine, women make up only 30.2% of doctors (5). Women hold 25% of board seats in healthcare companies (6). Women only make up around 28% of hospital and health-system boards (7). 

With the scarcity of laws protecting women in health and the lack of women in positions of power, it is clear that modern medicine continues to fail women just as it has in the past.

Lethal Ignorance

This history is not behind us, and these laws are not protecting us. Women and racial minorities are 30% more likely to be misdiagnosed compared to their white male counterparts (8), and 93% of women have reported feeling dismissed when attempting to seek medical treatment (9). Nearly one thousand women in the wealthiest country in the world die during childbirth each year (10).

In their 2001 study “The Girl Who Cried Pain”, University of Maryland scholars Diane Hoffman and Anita Tarzian found that, “…female chronic-pain patients were more likely to be diagnosed with histrionic disorder (excessive emotionality and attention-seeking behavior) compared to male chronic-pain patients.” and that “…when it comes to receiving adequate treatment, proper medications, and even timely and correct diagnoses of illness, studies suggest that women frequently get treated differently—often worse—than men.” (11).

These studies are not just jarring statistics; they are real people who are suffering and dying solely because of their sex. How many women die every year due to ignorance? How many more lives will misogyny claim before some action is taken? 

This is an uncomfortable situation that needs to be addressed. Historically, medicine has failed women, but it does not have to continue to do so. These numbers and deaths are not unfortunate facts of life; they are very changeable. With the right policies, equal representation, and proper conduct of research, these deadly mistakes can be corrected, and women can receive the care they deserve.  

Citations

1. National Institutes of Health. “NIH Policies on Inclusion.”
   Office of Research on Women’s Health, https://orwh.od.nih.gov/toolkit/nih-policies-inclusion.
2. University of Utah Health. “Why We Know So Little About Women’s Health.”
   University of Utah Health, 2020, https://healthcare.utah.edu/the-scope/womens-7.
3. “Sex Determination – Developmental Biology.”
   NCBI Bookshelf, National Center for Biotechnology Information, https://www.ncbi.nlm.nih.gov/books/NBK9985.
4. “S.1 – National Institutes of Health Revitalization Act of 1993.”
   103rd Congress, 1993-1994, https://www.congress.gov/bill/103rd-congress/senate-bill/1.
5. Statista. “Share of Female Doctors by Specialties U.S. 2023.”
   https://www.statista.com/statistics/1105355/female-doctors-share-specialties-usa.
6. Gonzalez, Georgina. “In Healthcare, Women Hold 25% of Board Seats: 5 Findings to Know for 2021.”
   Becker’s Hospital Review, 8 Oct. 2021, https://www.beckershospitalreview.com/hospital-management-administration/in-healthcare-women-hold-25-of-board-seats-5-findings-to-know-for-2021.
7. Jeffries, Jane. “Women Underrepresented in Hospital and Health System Boards.”
   American Hospital Association, 2021, https://trustees.aha.org/articles/881-women-underrepresented-in-hospital-and-health-system-boards.
8. “Medical Mistakes Are More Likely in Women and Minorities.”
   PubMed Central, National Institutes of Health, https://pubmed.ncbi.nlm.nih.gov/34387620.
9. “She’s Not Imagining It: The Continuing Medical Dismissal of Women.”
   Psychology Today, 27 July 2025, https://www.psychologytoday.com/us/blog/its-not-just-in-your-head/202507/shes-not-imagining-it-the-continuing-medical-dismissal-of.
10. Hoyert, Donna L. “Maternal Mortality Rates in the United States, 2022.”
    Centers for Disease Control and Prevention, 2024, https://www.cdc.gov/nchs/data/hestat/maternal-mortality/2022/maternal-mortality-rates-2022.htm.
11. 11. “The Impact of Medical Malpractice on Women.” Best Lawyers, 12 June 2020, https://www.bestlawyers.com/article/medical-malpractice-effect-on-women/3010.

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Our brain helps pump oxygen to every organ, helping our bone marrow to create white blood cells, and helping our heart to regulate blood. All these efforts are for the same cause– to give us a life to fulfill. Your body has white blood cells, your heart has issues you never tell, and both are trying to protect you.

When you think of the white blood cells and personal issues in your heart, you’d think there is nothing in common. White blood cells are the physical component; they fight illnesses 1-on-1, logically. And the issues we develop over time just hurt us mentally. None of this correlates until we realize this: Yes, white blood cells protect you, defending you from all the harm that wants to hurt your body. But the issues we develop, trust issues, help protect us from further harm, too. 

Just like the human body, we build antibodies to save us whenever we need them. Girls also develop emotional antibodies, or boundaries, coping skills, life lessons, things you learned at 13, and lessons you gained post-breaking down inside a bathroom cubby. And when your body speaks, you listen.

Immunity, biologically speaking, is our body’s way of defending itself from organisms that can potentially cause diseases. This defense mechanism can only work with the help of our antibodies. Antibodies are protective proteins made by the immune system. They notice when a foreign object or organism enters our body, and if they identify it as something that could potentially hurt us, they will do everything to prevent it from causing harm. Kind of like having our bodyguards, don’t you think?

Emotionally speaking, we also have our defense mechanisms. This defense mechanism is not something you’re born with, like antibodies. This is something you develop after years of living. That moment when someone stabbed your heart and broke it into 24 pieces? The moment you cried to the point that tears won’t come out? The moment you knew not to do something because experiences told you it’s not a good idea? That’s our emotional defense mechanism. We remember things that caused us pain, and we use them to save ourselves. 

But even though both examples save us, they can hurt us too sometimes. Immunity-wise, the human body can develop autoimmune diseases. Like, lupus, for example, which affects women the most. Around 4 out of 5 people who have lupus are women. It’s a condition where, instead of defending us from bad organisms, our antibodies get confused and defend us from good organisms instead. Then, when a bad organism enters, the body is less able to fight back. Developing lupus would encourage humans to treat themselves better, not to undergo any stress. I think that’s still our bodies trying to protect us, though they’re in pain too. 

Many of our defense mechanisms are social: Being an overachiever, a people pleaser, and changing to fit in. It gets tiring, I know. And when we keep on doing it despite our heart telling us it’s not good, we get burnout. It’s our heart’s way of literally limiting us from doing things it knows will hurt us and get us crying and listening to Phoebe Bridgers’ “I Know The End”.

So, our body gave us a way to heal our systems, both biologically and emotionally. For our biological systems, doctors told us to rest, drink water, and eat our greens. For our emotional systems, therapists told us to journal, heal ourselves by traveling or by spending time around people who accept us just the way we are, and relearn trust.

Both kinds of immunity and defense mechanisms get better with time, support, healthy boundaries, and our desire to get better. What if every scar, both emotional and physical, is proof we have held on? Proof of a system that survived? You are your own defense mechanism– protecting what matters and healing what hurts.

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Image by Kim Dufresne on Unsplash

Healthy Eating Habits Among Teens

Nutrition is an important factor during the teenage years. Teens and their parents often think about what to eat, and for good reason. During the teenage years, teens go through periods of rapid growth. Teens are also learning to become more and more independent. The physical and mental growth of adolescence requires a good foundation of nutritional knowledge and habits. Healthy eating habits among teens is absolutely essential.

Nutritional Requirements

The second biggest growth spurt occurs during adolescence. Most girls will complete their growth between the ages of 16 and 18. Most boys finish growing between the ages of 18 and 20. An average girl grows 3.3 – 3.5 inches and gains 21 pounds. While an average boy grows 3.7 – 4.2 inches and gains 34 pounds. Men and women will develop more lean body mass. Lean body mass includes muscles, bones, and organs.

A teenager’s appetite increases as he or she grows. Physical activity increases a teenager’s caloric needs. This estimated calorie intake chart can give you an idea of ​​how many calories teenagers need to grow properly based on their age and activity level.

Teenagers also require healthy sources of carbohydrates, fats, and proteins. Focusing on unprocessed or minimally processed foods gives teens the nutrients they need to grow. This can be achieved by ordering healthy goods from a family-friendly meal delivery like Ideal Nutrition or cooking healthy meals on your own at home.

It is important to choose high-fiber carbohydrate options such as whole grains, starchy and non-starchy vegetables, and fruits. Teens should get 1.5 to 2 servings of fruit per day and there should be 2-3 servings of vegetables per day. If a teen adds a fruit and a vegetable on their plate at their lunch and dinner, they will get the essential amount of fruits and veggies.

Fat is a substantial nutrient for brain health and hormonal balance. Plant-based fats should make up the majority of a teenager’s fat intake. Plant-based fats include foods such as extra virgin olive oil, grapeseed oil, olives, avocado, nuts, nut butter, and seeds. Plant-based fats are rich in unsaturated fats that protect the heart from heart disease. Not all plant-based fats are healthy. Some oils, such as soybean, corn, and cottonseed are high in omega-6 fatty acids and increase inflammation in the body.

Animal fat from high-fat red meat, bacon, sausage, and conventional full-fat dairy products should be lowered. These goods are associated with an increased risk of heart disease as well as inflammation. Animal fats from organic butter, organic eggs, and cold-water fish (ideally wild-caught) bring more omega-3 fatty acids. They guard against heart disease and reduce inflammation.

Protein is important for increasing lean mass, especially muscle. There is plenty of protein in animal and plant sources such as chicken/turkey, lean meats, eggs, dairy, fish, nuts/seeds, and legumes/beans. Teenagers generally get enough protein through their diets and do not need protein supplements for adequate growth.

Vitamin D, calcium, iron, and magnesium are four micronutrients that are very important for adolescent growth and long-term health. During adolescence, the body experiences bone growth. The recommended daily allowance (RDA) for calcium is 1,300 mg per day for adolescents.

Good sources of calcium are:

• Milk products
• Calcium-fortified nut and seed milk (almond milk, coconut milk, etc.)
• Low-sugar breakfast cereals fortified with calcium
• Canned salmon and canned sardines
• Steamed vegetables such as kale and bok choy

It is quite possible to get enough calcium without consuming dairy products. Getting the recommended amount of calcium during adolescence protects against diseases later in life. Vitamin D is also substantial for proper bone growth. It allows calcium to enter the bones. Vitamin D regulates more than 200 genes. It plays a role in preventing cancer, autoimmune diseases, and heart disease. The recommended daily allowance of vitamin D for teens is 600 IU. The very best source of vitamin D is sunlight, although many teens don’t get enough sun exposure to get adequate vitamin D. Talk to your doctor about testing to see if you have a vitamin D deficiency.

Magnesium also plays a paramount role in bone, muscle, and nerve function. The recommended daily allowance of magnesium is 360 mg per day for women aged from 14 to 18. For boys ages 14 to 18, it is 410 mg per day.

Teen girls are at a higher risk for iron deficiency due to the onset of menstruation. Iron’s job is to transport and store oxygen. Iron deficiency anemia can cause fatigue, weakness, impair immune function, and affect academic and athletic performance.

The top-notch sources of iron are called heme sources. These are animal products such as beef, dark meat turkey, and canned light tuna. Non-heme iron sources such as white beans, fortified cereals, and spinach are not as easily absorbed by the body. Mixing iron-rich foods with foods rich in vitamin C (like citrus fruits, kiwi, peppers) will boost iron absorption.

Develop Healthy Eating Habits

Often, busy schedules result in more “fast” foods like shelf-stable snacks and restaurant food. Such foods are often high in sodium, sugar, and saturated fat. Fast food is low in omega-3 fatty acids, fiber, and vitamins & minerals that support teen growth. So, how can teens and their families balance nutrition with other priorities?

Have a Meal Schedule

Skipping meals is the number-one cause of not getting the right amount of nutrients. This may also result in eating or drinking too many low-nutrient, high-sugar snacks later in the day due to a lack of hunger. Having healthy breakfast, lunch, dinner, and snack foods available will give teens the confidence they need to eat meals appropriately throughout the day.

Incorporate Vegetables

Just like adults, children, and adolescents need to eat fruits, vegetables, and greens and base their meals on fresh or minimally processed foods for various reasons. Firstly, they are rich in water, which contributes to proper hydration. They are also an important source of a wide variety of vitamins (C, A, and group B) and minerals (calcium, potassium, magnesium, iron, zinc, etc.). All of them are essential during the growth stage since they intervene in neuronal development and the immune system, improve vision, contribute to achieving optimal bone mineralization and/or are powerful antioxidants.

On the other hand, they are rich in soluble and insoluble fiber. The first acts as a prebiotic for the intestinal flora, improving it and reducing the probability of suffering from digestive disorders such as flatulence, and the other reduces intestinal transit time, preventing constipation.

Get Your Teens Involved in Grocery Shopping and Meal Preparation

Giving teens the responsibility of choosing and preparing meals allows them to eat well with goods they enjoy. Talking to teens about food preferences gets everyone talking about dining in a non-threatening way. This also prevents a discussion about healthy foods from turning into a lecture.

Drink Water as Your Main Beverage

Teens are surrounded by sugary drinks such as soda, sports drinks, and beverages from cafeterias, gas stations, and fast food restaurants. Try to limit sugary drinks to no more than three 12-ounce servings per week. 100% milk and juice contain natural sugar and should be limited to 12 ounces per day. The main drink during the day should be water. Flavor water by putting a slice of citrus or cucumber in the glass and choosing flavored sparkling waters without added sugar or artificial sweeteners.

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Be specific with your goal

Creating broad resolutions result in creating resolutions that are not focused and cannot be measured. This lack of specificity makes it easier to dismiss your goal. Instead, use specific details with your resolution in order to ensure that its progress can be easily measured and achieved. Specificity in your resolutions will help hold yourself accountable and make it easier to maintain your new habits. For example, rather than simply saying you want to exercise 

Unfocused: I want to exercise more.

Less unfocused: I want to do more core strengthening workouts. 

Focused: I want to complete at least two core strengthening workouts a week.

Be realistic

While it can get easy to get carried away with our goals, it is important to make sure these goals are feasible for you to accomplish. Creating resolutions that are too extreme or too unconventional with regards to our daily lives can cause frustration and disappointment. As a result of this frustration, it is easier for you to abandon their resolution quickly. It is important to create more practical and sustainable goals so as to ensure you can abide by them for a longer period of time. 

For example, if you have not been reading regularly, it would be more practical for you to set a goal of reading 30 minutes a day as opposed to finishing one book every two days. You can always adjust your goals throughout the year to make them more relevant to your current situation.   

Gradually incorporate your goals into your routine

Many people assume that by 12:01 on January 1 they should be on track to achieve and abide by their resolution. Expecting to immediately accomplish your newly created goals can lead to you quickly abandoning your resolution. The purpose of creating resolutions is to gradually make beneficial adjustments to your routine in order to improve your lifestyle. Rushing to meet your goals defeats this process and limits the effectiveness of your resolutions. Instead, take progressive steps to meet your goals. For instance, if your goal is to get back into running, it would be more beneficial to start with aiming to run once a week rather than trying to run every day. 

Have alternatives to habits you are giving up

Many resolutions include giving up unhealthy habits. However, implementing new habits in place of the one you are trying to give up can make it easier to achieve your goal. For example, if one of your resolutions is to lower your screen time, think of other activities you could do that would replace the time you would normally be on your phone, such as exercising or reading. Having new activities to replace previous ones can help ensure that you will follow your resolution. 

Give yourself time to adjust

Change does not happen overnight! It is important to allow yourself time to adapt and incorporate your new habits into your routine. It is equally important to allow yourself to make mistakes and break your resolution at the beginning. Creating and following new habits is a process, meaning that it will not happen overnight. If you stray from your resolution, go easy on yourself and keep persevering. 

Resolutions can be a helpful way to keep you motivated and begin the year on the right foot. However, do not feel pressured to make many resolutions or completely change your lifestyle. Do what feels best for you and what will maximize your happiness and well being. I hope you all have an amazing year!

Check out more articles from our tips hashtag!

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Recently, many studies and doctors around the world are speaking on the topic of concerning vitamin deficiencies that disproportionately affect women and young girls. Vitamins and minerals such as Vitamin D, Vitamin B12, and Iron play crucial roles in our bodies, yet many individuals struggle to maintain optimal levels. This article explores the significance of these nutrients, why deficiencies are so common, and practical steps to boost these essential levels.

The Role of Vitamins D, B12, and Iron

Vitamin D

Known as the “sunshine vitamin,” Vitamin D is vital for supporting bone health, immune function, and mood regulation. It facilitates the absorption of calcium and phosphorus, ensuring strong bones and teeth. Moreover, it plays a role in preventing chronic diseases such as osteoporosis, cardiovascular issues, and even certain cancers.

Unfortunately, Vitamin D deficiency is widespread, especially among women who get limited sun exposure, have darker skin tones, or live in regions with little sunlight.

Vitamin B12

Vitamin B12 is crucial for red blood cell formation, neurological function, and DNA synthesis. A B12 deficiency can lead to fatigue, weakness, and cognitive impairments, as well as a form of anemia known as pernicious anemia. Vegetarians, vegans, and individuals with certain medical conditions like gastrointestinal disorders are particularly at risk.

Iron

Iron is indispensable for carrying oxygen through the blood and maintaining energy levels. Women, especially during menstruation, pregnancy, and postpartum periods, are at heightened risk of iron deficiency anemia. Symptoms of low iron include fatigue, dizziness, brittle nails, and pale skin.

Why Are Deficiencies So Common, and What Can We do about it?

1. Dietary Choices: Modern diets often lack nutrient-dense foods, with many opting for processed or fast foods over balanced meals. For optimal vitamin levels, be sure to eat a varied, colorful, and balanced diet. 
2. Health Conditions: Gastrointestinal disorders such as Crohn’s disease or celiac disease can impair nutrient absorption. If you have these conditions, consult a trusted health professional for advice on managing vitamin levels. 
3. Life Stages: Pregnancy, menstruation, and menopause alter nutritional needs, making it harder to maintain adequate levels. During these stages, it is especially important to watch for symptoms of vitamin deficiencies. Be sure to seek out foods or nutritional supplements that contain essential vitamins during these times. 
4. Environmental and Lifestyle Factors: Limited sunlight exposure (for Vitamin D) and restrictive diets (for B12 and Iron) exacerbate deficiencies. Spending time in the sun and eating a balanced diet can help address this issue. 

The post Boosting Vital Vitamins: Addressing Deficiencies in Women and Girls appeared first on GirlSpring.

1. Don’t eat before bed
As tempting as late night snacks are, they definitely won’t help you sleep. Eating makes you energized, which is not something you want right before you go to bed. It also awakens your digestion system, so while you’re trying to rest, your body is trying to work to break down the food that you have eaten, making it hard to fall asleep. However, certain foods are better than others. Bananas, toast, tea, and milk are all good things to have before bed. They are milder and won’t cause a big need for digestion.

2. Don’t look at your screens
This is one of the hardest things to do. Whether you are up late doing homework, watching a movie, or scrolling Instagram, screens before bed are bad. Screens emit blue light which tricks your brain into thinking it’s daytime and prevents your brain from releasing melatonin. Melatonin is a hormone that the body releases to help you relax and become sleepy. It’s recommended to stop looking at screens an hour before bed; however, that may not doable for everyone. Blue light glasses are a great investment because they protect your eyes from blue light, so you can look at screens as long as you want without suffering the consequences.

3. A clean bed
It might sounds silly but a clean bed makes everything better. You want your bed to be a comfortable and stress-free zone. In order for this to be accomplished, your bed needs to only be for sleeping. That means don’t eat in your bed, and definitely don’t do homework in your bed. When you start doing things that your brain thinks are stressful, it will associate them with your bed. And you want your bed to be as stress-free as possible. This is another reason that a clean bed is important, so try not to have trash and other stuff in it.

4. Wind Down
Schedule 30 minutes before you go to sleep to do something you find relaxing. This could be coloring, meditating, journaling, or reading. Try to stay away from energizing activities as you want this to make you sleepy.

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Spring Sunshine

Spring brings welcomed warmth and unpredictable UV levels. Early in the season, UV rays can subtly increase, catching many off guard. Adopt these strategies:

• • Use broad-spectrum sunscreen daily.

• • Wear wide-brimmed hats for shade.

          • Apply lip balm with SPF.

Summer Heat

Summer means outdoor activities and intense UV exposure. Sunburns become more common as the days are longer. Protect yourself with these measures:

• • Generously apply water-resistant sunscreen.

• • Reapply sunscreen every two hours.

• • Wear UV-protective clothing.

           • Use sunglasses with UV protection.

Fall Sun

Fall’s cooler winds can mask lingering summer UV rays. The crisp air might feel refreshing, but UV protection remains vital. Implement these tips:

• • Continue using sunscreen, even as temperatures drop.

• • Wear long sleeves when outdoors.

• • Opt for moisturizers with SPF.

           • Stay mindful of your sun exposure during outdoor activities, such as hiking.

Bonus Tip: Optimizing Sun Protection on the Water

Being on the water can significantly amplify your exposure to UV rays due to the water’s reflective nature. Use a water-resistant sunscreen with a higher SPF to optimize your sun protection on the water. Wearing a long-sleeved rash guard or UV-protective clothing for water sports is also important. Make sure your wide-brimmed hat has a chin strap to keep it secure in the wind, and don polarized sunglasses to reduce glare and protect your eyes from the water’s reflections.

Winter Reflection

Winter sun can deliver a surprising amount of UV rays due to the sun reflecting off the snow and ice. The rays may seem muted but remain present. Keep up your sun protection with these methods:

• • Use sunscreen on exposed skin.

• • Wear UV-blocking ski goggles and sunglasses.

• • Regularly apply SPF lip balm.

          • Cover up with scarves and hats.

Sun protection can become second nature with this redhead’s guide to UV protection year-round and routine care. Stay safe and enjoy the sun every season!

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While aging is inevitable, there are many things we can do to keep our skin healthy and glowing so we can look our best as we get older. Aside from a good skincare routine, diet plays a pivotal role in nourishing our beautiful epidermis inside and out. 

A balanced diet is key, especially if you include these specific foods known to be amazing for your skin health. 

1. Avocado

Avocados are rich in several essential nutrients, including healthy fats. These popular green fruits contain a hearty dose of plant-based omega-3 fatty acids which act as anti-inflammatory agents.

Avocados are also rich sources of vitamins C and E, both of which act as antioxidants that help to provide an extra layer of protection to your skin against oxidative damage caused by the sun and other environmental factors [1, 2].

Avocados may even help improve skin elasticity and firmness. The Vitamin C and E content in avocados helps stimulate collagen synthesis, improving the look and feel of your skin. According to a UCLA pilot study, enjoying an avocado a day for 8 weeks had a significant improvement in both skin elasticity and firmness in women [3].

2. Fatty fish

Fresh salmon fillet with aromatic herbs, spices and vegetables. Balanced diet or cooking concept

Fatty fish such as salmon, mackerel, sardines, and tuna, are some of the best sources of the omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the animal-based source of omega 3s, compared to avocados which contain the plant-based source of these fats.

Both EPA and DHA are believed to help reduce inflammation, keep the skin hydrated and moisturized, and protect the skin against sun damage and even some skin conditions [2].

Fatty fish are also a rich source of dietary protein which is essential for the production of collagen and elastin. These compounds are what gives our skin its structure. Protein is also needed for the maintenance and repair of our tissues to keep them healthy and strong [4].

3.Green tea

Green tea contains antioxidant, anti-inflammatory, and antimicrobial compounds that can help to protect and nourish the skin. EGCG, a polyphenol in green tea, is responsible for many of the health benefits associated with this popular beverage.

EGCG may help protect the skin against various conditions, including acne, and may even help to prevent certain types of skin cancer. It has also been studied for its potential benefits in improving skin elasticity and reducing visible signs of aging [5, 6, 7]

1. Collagen

Close up portrait of an attractive young woman drinking water from bottle

Collagen is an abundant protein in the body that is responsible for the structure and integrity of your skin. However, age and environmental factors can decrease collagen production which can lead to fine lines, wrinkles, and other premature signs of aging.

Although not technically a food, collagen can be found in various animal products. However, the research supports collagen supplements for skin health over food sources of collagen [8]. 

Collagen supplements have been found to help improve skin moisture, elasticity, and hydration. Collagen powder can be easily added to foods and beverages such as smoothies, oatmeal, and baked goods [9].

If you aren’t interested in taking dietary supplements, you can choose collagen-rich foods or foods that increase collagen production, such as bone broth, chicken, fish, eggs, citrus fruits, and berries.

4. Goat Whey Protein

While goat milk whey protein may not seem like it belongs on a list of foods that promote skin health however, goat’s milk is rich in vitamin A which is a powerful antioxidant that helps to protect your skin from damage.

Vitamin A is also essential for keratin production, an important protein necessary for growing and maintaining healthy skin and hair. Some also believe it helps treat acne, but the research isn’t clear on this [10].

Goat whey protein is protein concentrated from goat’s milk which means it also contains a rich source of dietary protein, which as mentioned earlier is essential for the production of collagen and elastin. 

This may be a great option for those who already use protein powder but are looking for a little extra kick in the glowing skin department. If supplements are your thing, swap out your cow’s milk for goat’s milk instead.

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As someone who does not have the time, energy, or expertise to style my hair, this has been my holy grail. I purchased the Revlon Pro Collection Salon One-Step Hair Dryer and Volumizer and have used it every day since. It gives the voluminous look of rollers while saving you the time and uncomfortable wear. I also like to use it when my hair is in need of a wash day, because it gives it some much needed volume!

Heatless Curl Set – 8/10

Another hair tool that saves time and energy, except this one also saves you the heat damage! Normal hot curling tools severely damage hair over time and are seriously inconvenient in the morning. Heatless curls, however, are efficient, can be slept in, and are thus easily accessible in satin.

I personally use the Kitsch Satin Heatless Curling Set, which includes two satin scrunchies to hold my hair in place, although I do use a claw clip to hold the rod in place when I initially begin wrapping my hair. The process does initially take a while to master, but after a while becomes a great alternative!

Shaving Oil – 7.5/10

In a world where it feels like the most efficient shaving tools are made for men, a good women’s shaving product is worth talking about. After purchasing shaving oil for the first time, I can definitely say I do not see myself ever going back to any other method.

I spontaneously purchased the Tree Hut Moisturizing Shave Oil while it was on sale; I avoid paying full price in case it was not effective, but now I have no problem continuing to purchase it, because this is definitely worth it! (Keep in mind that body hair is normal and removing it is completely optional, so do not feel pressured to do so!)

Owala Water Bottle – 10/10

Even though it’s simple, this water bottle has possibly been one of my favorite purchases of all time. Featuring a lid that allows you to either drink out of a straw or turn it up to drink it, and a design that fits into a cup holder, it ensures that you enjoy the most convenient and efficient water drinking experience.

The double lock allows you not to worry about it spilling, plus, it doubles as a handle which makes it easy to carry around no matter what else you have in your hands. 

P.S. the variety of color combinations and only add to the fun!

Click here to find more beauty products you can find for cheap!

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