Category: Living

Have you heard of the “5 Senses Exercise”? It’s a simple yet incredibly effective technique that many therapists recommend for anxious moments. Engaging all of our senses at a single moment has a way of diverting our attention from whatever may be distressing us. It’s grounding and can help to bring you back to homeostasis (or at least a normal level of nervces!). Whether it’s a job interview, date, or important meeting that has you stressing, this exercise is here to give you strength and confidence in under 1 minute or less.

Step 1: Visualize a place

This can be anywhere. Maybe it’s somewhere where you feel most at ease. Maybe it’s comforting and familiar. Maybe it’s a place you’ve never been to but have always dreamed of visiting. It’s your mind! You can travel wherever you’d like.

Step 2: Name 5 things you see

Settle in to this place and look around. What do you see? Birds? Trees? A waterfall? Make note of 5 things.

Step 3: Name 4 things you hear

Chances are this place isn’t silent. What are you hearing? The chatter of people? Ocean waves crashing? Recognize 4 sounds in your head.

Step 4: Name 3 things you feel

What can you touch? Are you sitting on a blanket? Can you feel sand squishing between your toes? Become more aware of your immediate surroundings and name 3 things that you can physically feel.

Step 5: Name 2 things you smell

What does this environment smell like? Is it familiar, and how so? What does it remind you of? Simply acknowledge what you can smell.

Step 6: Name 1 thing you taste

Can you taste the salty air on a beach? Or the water you’re drinking? What can you envision yourself tasting in this place?

Take a moment to recenter and live in this place you have created for yourself. This entire exercise can take 30 seconds, and can be done anywhere. If you want to stretch it out for longer, go ahead! Take as much time as you need. You deserve to feel confident and at peace.

If there’s one thing that’s true about the wellness community, it’s that there are seemingly endless options to improve your life and health. That’s what makes wellness so fun and enticing – there’s always something new around the corner to try! Wellness trends can often be ahead of the curve in terms of mainstream acceptance, which is both exciting and slightly dangerous. It can be difficult to navigate the waters of this booming industry without first understanding the myths that companies may try to sell you on. How do you know what products and companies to trust? We’ve rounded up some of the most common myths that are still passed along in wellness circles and advertising campaigns. We hope this helps to arm you with the information you need to make informed decisions about your health!

Myth #1: Diet shortcuts work

If there’s one thing we can all count on in wellness culture, it’s that there will always be a new trendy diet. And while many people promoting these diets have the best of intentions, some are taking advantage of our desire to find that one quick fix. The best way to find out if a certain diet will work for you is to consult your doctor or a nutritionist, but there are a few ways to vet options before you get that far.

If it sounds too good to be true, it is

If a new supplement or weight loss program is making wild claims about the efficacy of their product, be weary. Especially if these claims promote dropping weight quickly. According to the Mayo Clinic, 1-2 pounds a week is the most you should aim for when losing weight.

“__ free” diets are not as helpful as you’d think

Fat free, gluten free, carb free, or any of those “free” diets are not all that they’re cracked up to be. Unless you have a specific condition or were told by your doctor to restrict something, this kind of philosophy may be detrimental to your health journey. Fat free diets in particular have become widely accepted as a “healthy” way to lose weight. Healthline states that while “this diet may benefit certain individuals with serious health conditions, it’s likely unnecessary for most people”. This is because there are many kinds of healthy fats that are a “major source of calories, build cell membranes and hormones, and help your body absorb fat-soluble vitamins like vitamins A, D, E, and K”.

Myth #2: Antiperspirants cause breast cancer

If you’ve tossed your favorite antiperspirant due to swirling internet rumors that it causes breast cancer, the American Cancer Society wants to ease your fears. They have stated that “there are no strong epidemiologic studies in the medical literature that link breast cancer risk and antiperspirant use, and very little scientific evidence to support this claim”. If you’re worried specifically about aluminum, the active ingredient in many antiperspirants, there is little reason to worry. According to the same statement from the American Cancer Society, “it also doesn’t seem that breast cancer tissue contains more aluminum than normal breast tissue. A study that looked at women with breast cancer found no real difference in the concentration of aluminum between the cancer and the surrounding normal tissue”. In conclusion, you can get rid of that natural deodorant if it’s not working for you.

Myth #3: Collagen in skin care = the fountain of youth

Collagen is a key protein produced by the body to give elasticity to the skin. It’s no wonder that it has become one of the most hyped supplements and skin care additives. Who wouldn’t want a miracle collagen-boosting serum? Unfortunately though, science has not caught up with our love of this anti-aging ingredient. The general consensus in the dermatological community is that collagen, when used topically, doesn’t do much outside of moisturize your skin. It’s not going to fill in fine lines, improve elasticity, or have the same effect at Botox. However, there has been evidence that collagen supplements can slightly improve your overall skin.

Myth #4: Alkaline water is healthier

Alkaline waters, or brands promoting that their specific product has a high pH level, won’t do anything to actually change the pH of your blood. Yes, they may be less acidic, but that’s about it. According to the Cleveland Clinic, “unless you have certain conditions such as kidney or respiratory disease, your body maintains a healthy pH balance on its own”. If buying alkaline waters has been costing you an arm and a leg, rest assured you can return to regular water and get the same level of hydration.

Myth #5: Egg yolks are bad for you

There’s no evidence to suggest that eating an egg yolk as opposed to egg whites is going to significantly increase your cholesterol. In fact, Harvard Health recently analyzed two studies that found that eating eggs may actually lower your risk of heart disease. According to the studies, “those who ate an average of one egg per day had a 28% lower risk of death from stroke and an 18% lower risk of death from heart disease. The researchers suggested that one explanation might be the fact that eggs contain heart-healthy nutrients, such as folate and omega-3 fatty acids”. In other words, Harvard authorities say that next time you’re craving an omelet you should go for it.

Hopefully hearing the truth about these myths will help you create a wellness plan that truly works for you! A healthy amount of skepticism when it comes to new claims is probably the way to go. Ultimately though, wellness is about what makes you feel good. Approaching trends and marketing campaigns with appropriate information is key, but there’s no need to throw out your Essentia bottles if sipping fancy water makes you feel amazing!

Instagram: @carrieannconversations

Facebook: Carrie Ann Conversations

YouTube: Carrie Ann Inaba