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The idea of eating detoxifying foods might feel like a fad. It’s often linked to trendy teas, shakes, powders, herbs, juices, or supplements that claim to remove all the toxins from your bloodstream in a “miraculously” short amount of time. 

Although it’s been co-opted as a marketing tactic by the diet industry, as a nutrition therapist myself, I can tell you that the process of detoxification offers many health benefits. (And no, you don’t need to be an expert to know how reap those benefits.) 

I want to cut through all the buzz and hype and get right into what we all need to know about eating detoxifying foods. Plus, we’ll talk about how a few simple swaps can have a significant impact on your health and well-being (hint: you don’t need an entire “detox diet” or “expensive juice cleanse” to reap the benefits).

As a disclaimer, I want to emphasize that no foods are inherently evil—food is fuel; we need it for energy, alertness, endurance, strength, and wellness. Some foods have more nutritional density than others, but all foods are permissible and can be part of a balanced and joyful lifestyle. Listen to your body and your own specific needs, then make dietary choices that feel nourishing to you. 

Managing Toxins in Today’s World

There are thousands of toxic chemicals in the products we use, the clothes we wear, the foods we eat, and even the environment around us. Many of us are exposed to these chemicals on a daily basis, which can lead to major health concerns over time. 

According to the Environmental Protection Agency, here are a few ways that toxins impact many aspects of our health, including:

• Compromised immune function
• Hormonal imbalances
• Increased cholesterol levels
• Reproductive or fertility issues
• Hypertension in pregnant women
• Elevated risk of cancer

It’s crucial to be aware that pesticides, antibiotics, preservatives, and artificial ingredients that are in many of the mass-market brands and processed food in grocery store aisles. However, while these chemicals can increase the toxic load in our systems, we don’t have to give them up altogether.

The beautiful thing is that our bodies were designed with the ability to detoxify. It’s incredible. We have detoxification pathways that move toxins through our body to protect our health. The problem comes when either our detoxification pathways aren’t working as they should (they’re sluggish) or our toxic load gets so high that our body’s innate detoxification pathways can’t keep up.

This is why the goal is to balance and bring other foods into your diet to minimize the impact of these toxins and support our body’s natural detox pathways.

How Detoxing Foods Help

Detoxifying foods help your liver utilize GST enzymes, which are responsible for flushing out the harmful chemicals we take in. This lowers oxidative stress to protect us from chronic illness, bolster our various organ functions, and even sharpen our brain health. In short: nutrition cleanses us naturally from the inside out.

When you work some of the foods I share below into your diet, you can reduce your risk of: 

• Chronic inflammation
• Reproductive issues
• Cardiovascular problems
• Immune dysfunction
• Cognitive impairment 

The Best Foods for Detoxification and Their Benefits 

The first thing to know is that products in the grocery store promoted as “detox food” or the newest fad detox supplement are not what we’re looking for. To reap the physical and mental health benefits of detoxifying foods, choose whole foods that are high in antioxidants. (I get into some great examples of these foods in a minute—don’t worry, I’ve got you covered!)

These organic compounds neutralize free radical molecules (which occur due to chemical exposure and cause damage to the cells), so you can metabolize and eliminate those toxins.

Many antioxidant-rich foods also contain probiotics, fiber, and omega-3 fatty acids, which can aid in healthy digestion and contribute to a diverse gut microbiome. Here is a wide range of detoxifying foods to add to your grocery list.

Cruciferous Vegetables

Brussels sprouts, cabbage, radishes, broccoli, cauliflower, and leafy greens will help your liver create a protein called glutathione, which it uses to excrete harmful chemicals. These cruciferous vegetables also contain many vitamins, minerals, and bioactive metabolites that can protect against cancer.

Try our Kale and Brussel Sprout Salad recipe.

Nuts and Seeds

Almonds, walnuts, flax, hemp, sesame, chia, and sunflower seeds can lower your risk of diabetes, stroke, infections, heart issues, metabolic syndrome, cancer, and all-cause mortality. These benefits are due to their protein, fiber, antimicrobial, and antioxidant profile, which helps manage the effects of inflammation.

Try our Homemade Nutty Granola recipe.

Fermented or Cultured Foods

Kimchi, yogurt, sauerkraut, miso, tofu, kefir, seaweed, or pickled vegetables contain healthy bacteria (including probiotics) that will cleanse and improve your gut microbiota. The fermentation process also releases organic molecules to promote intestinal health, lower cholesterol, and boost immunity.

Try our Veggie Packed Kimchi Rice recipe.

Allium Vegetables

Ginger, onions, chives, shallots, garlic, leeks, and turmeric have a high concentration of antioxidants to help lower inflammation, oxidative stress, blood pressure, and metabolic dysfunction. The sulfur content in many allium vegetables has also been found to treat the effects of toxic heavy metal absorption.

Try our Grain-Free Ginger Collagen muffins recipe.

Berries and Citrus Fruits

Grapefruits, lemons, oranges, limes, and all types of berries contain a wide range of antioxidants (ex. phenolic acid, luteolin, flavanone, anthocyanin, chalcone, etc.). These nutrients combat the free radicals known to cause tissue damage, viral or bacterial infections, and cancer or other chronic diseases.

Try our Orange Flax Smoothie recipe.

Foods with Natural Oils

We’re all about the healthy fat here at Lindywell because of the goodness it provides our minds and bodies. Avocados, soybeans, mackerel, sardines, tuna, salmon, and pasture-raised eggs contain omega-3 fatty acids from natural oils, which act as a line of defense against cadmium exposure. This heavy metal can harm your immune function, musculoskeletal growth, nervous system, and vital organs. However, omega-3 fatty acids will form a protective barrier around your cells to decrease absorption.

Try our Avocado Egg Bake with Salsa recipe. 

Nourishing and Detoxifying Recipes for Each Meal

Choosing detoxifying foods isn’t just about supporting liver health, boosting your immune system or toxin elimination—though those are all great benefits! The foods you consume can also help cultivate radical self-love, nourishment, and balance. Not only will optimal nutrition make you feel more energetic, and vibrant—but it can also promote mindful, intuitive eating habits that help to heal your relationship with food. 

So, what does it look like to bring this all together? Here’s a little cheat sheet to create some tasty meals each week!

Breakfasts:

• Vanilla chia seed parfait
• Avocado toast with eggs and scallions
• Ginger and grapefruit smoothie
• Almond flour blueberry muffins

Lunches:

• Mexican quinoa, avocado, and citrus salad
• Poached egg, leafy green, and cauliflower rice bowl
• Maple roasted Brussels sprouts salad
• Salmon, tofu, and buckwheat noodle soup

Dinners:

• Broccoli, onion, and tofu green curry
• Chicken orzo stew with lemon, garlic, and leeks
• Slow-roasted salmon with fennel and citrus
• Ginger, miso, and tahini squash soup with brown rice

Snacks and Desserts:

• Spinach, egg, and shallot quinoa bites
• Miso-glazed whole nuts and seeds
• Ginger and turmeric cookies with vanilla icing
• Lemon, blueberry, and yogurt bark

Beyond Nutrition: Other Holistic Detox Practices 

Eating nutrient-rich foods is just one way to stimulate the body’s natural detoxification process. Now let’s turn our attention to a couple of other holistic wellness practices that you can work into your routine—alongside nutrition—for balance, cleansing, and renewal.   

Optimal Hydration: There’s a direct correlation between high water intake and a lower risk of all-cause mortality. That’s because optimal hydration activates the liver enzymes to flush out waste products, carcinogens, and other harmful toxins while promoting healthy nutrient digestion and absorption. Most people need about half their body weight in ounces – and possibly more depending on how rich your diet is in fruits and vegetables, weather, activity level, phase of menstrual cycle, and other factors that impact water intake and needs.

Physical Activities: Regular movement helps open your detoxification pathways and in turn, decreases inflammation. This lowers oxidative stress so your cells can purge excess liver build-up more efficiently. If you struggle to make time for movement, start your 14-day free trial of Lindywell to get instant access to 350+ on-demand Pilates classes.

Nourish and Flourish with the Lindywell Community

Ready to embrace a deep sense of renewal from the inside out and support your overall health, both mind and body? Bring some detoxifying foods into your diet and join us here at Lindywell. Our online community will empower you with the tools to nourish your mental and physical wellness so you can flourish in all areas of life. 

Sign up now to get 14 days free and access more than 350 gentle Pilates sessions, breathwork practices, and nutritious meal plans to cultivate a healthy, non-toxic relationship with yourself!

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The health benefits of gardening go far beyond the delicious food, herbs, and flowers you harvest throughout the season. (Though there are few things as rewarding as biting into the food you grew yourself!) 

That primal sensation of growing plants, touching the earth, basking in the sunshine, and nurturing seeds rejuvenates both your mental and physical well-being. Although I don’t always have time to garden, I have high hopes for starting a garden every year because I love all the benefits of it.

Those who do garden feel deeply rooted in the present in those moments, and that sense of presence is powerful for our mental health. But that’s not the only benefit. Being in nature, having your hands in the dirt, and other aspects of gardening boost feelings of enjoyment and calm and promote self-care. Plus it can actually be a great low-impact movement option and help you feel more connected to others.

If you’re ready to start your first vegetable garden—or already love gardening and just want to learn more—let’s dive into why this is a great addition to your mental health toolkit.

The Wholesome Joys of Gardening

At Lindywell, we believe in living a wholistically healthy lifestyle. That means thinking about more than just what you eat and how you move. We also want you to do things that make you happy, reduce stress, and support your sleep. All of this impacts every aspect of your life in meaningful ways. 

Gardening is a hobby that helps you reap all of those rewards, but it’s about so much more than just being in a green space, which we know reduces stress. Let’s get into the specifics of why you may need to become a garden gal this year!

Gardening for Your Physical Health

You may be surprised to know that gardening has physical benefits! Yes, gardening is a low-impact, moderate-intensity form of exercise that can easily be tailored to all mobility levels. 

Interestingly, participating in this activity for about 150 minutes (2.5 hours) a week could lower your risk of chronic medical issues such as type-2 diabetes, high blood pressure, cardiovascular disease, or even cancer, while bolstering resilience and life satisfaction. Sign me up!

The functional movements associated with this physical activity can also increase flexibility, strength, bone density, balance, and range of motion—all of which we need now and as we age joyfully. Meanwhile, getting sunshine will stimulate Vitamin D production, which regulates your metabolism, enhances sleep quality, reduces inflammation, and protects against arthritis or chronic pain. 

As if it couldn’t get any better, eating fresh produce from your garden will nurture a healthy gut microbiome thanks to the vitamin-synthesizing bacteria in the soil. This helps you digest vital nutrients like fiber, iron, selenium, antioxidants, and Vitamins C and K—all of which the body requires to perform essential organ, cellular, and brain functions. And that’s just the start of the benefits!

Gardening to Connect With Nature

Almost 90 percent of gardeners feel the main benefit of this activity is a connection to nature. Gardening is full of sensory and somatic practices like breathing in the fresh air, listening to the sounds of birds, or noticing how soil feels on your skin. 

This can help you tune out distractions and immerse yourself in natural surroundings, dissipating your stress as the peace sets in. I can feel that ease even just thinking about it. Time spent in nature has a soothing effect on the neuroendocrine system as well, reducing cortisol levels, which can boost immune function and mood.

Ultimately, the stronger your connection to nature, the deeper the sense of fulfillment you’ll have. Connecting back to nature is specifically associated with mental health, emotional balance, vitality, personal growth, stress relief, self-acceptance, joyfulness, and meaning in life. All of which can help reset the nervous system, too. (And most of us can use more nervous system support!)

Gardening for Mindfulness

Gardening as a therapeutic intervention shares many similarities with mindfulness practices such as meditation, breathwork, gratitude affirmations, or gentle movement. Those who garden often report a heightened awareness of the present, which reinforces attentional focus, cognitive function, self-efficacy, and positive mental health outcomes.

Gardening for Stress Relief and Mental Health Benefits

You may be realizing that the way you feel after spending time in the garden isn’t just in your head. That stress relief you feel isn’t either—there’s a direct correlation between gardening activities and lower rates of chronic stress, anxiety, or depression. 

This is thanks to the restorative effects of nature, which create a psychological response to stabilize blood pressure and cortisol levels, thus increasing your mood, positive affect, and emotional regulation. This is actually called horticultural therapy and it’s been documented since the 19th century!

Plus, interacting with flowers, plants, and other natural elements can calm the autonomic nervous system, which has also been shown to strengthen mental resilience and promote healthy stress management. The more resilience you cultivate, the easier it becomes to recover from stressful circumstances, adapt to challenges, and steer clear of harmful coping mechanisms or impulsive reactions. 

Gardening for Self-Esteem and Connection

As if it couldn’t get any better, gardening can also boost your self-esteem, happiness, quality of life, and mental wellbeing. If you plant in a community garden, social interaction can also cause you to experience less loneliness and feel more connection and cohesion. 

Community gardening is a great way to get to know the people around you if you’re new to your area or just haven’t had a chance to connect yet—another important aspect of your mental health.

Now I’m really ready to finally get into the garden! It’s incredible to me what a positive impact this hobby can have on our lives.

Grow, Flourish, and Thrive with Lindywell 

Here at Lindywell, we’re all about making play a daily habit and taking care of your whole self—mind and body! Gardening checks each of those boxes, not to mention, the results are so worthwhile. Soaking in the beauty of colorful flowers or taking a bite of fresh, juicy tomatoes make summer even better.

If you’re looking for more enjoyable, therapeutic ways to nurture your well-being and flourish in all areas of life, come grow with us at Lindywell. As a member of our vibrant, global community, you get access to nourishing recipes (that you’ll need with all that fresh produce!), mindful breathwork sessions, and 350+ Pilates classes to help you thrive from the inside out. Start your 14-day free trial now!

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Not everyone is a natural “morning person.” I, however, have always been one of those annoyingly chipper morning people who wake up jumping out of bed. That’s not always the case now. From having kids to life getting hard, no matter how much of a “morning person” I am—it’s not always easy to wake up feeling excited about the possibilities of a new day. 

In good times or bad, more often than not, we’re rushing around to look presentable for a Zoom meeting or to ensure the kids get to school on time while downing a cup of coffee and barely remembering to eat breakfast. Does any of this sound familiar? I’m right there with you!

Sure, the frenzied pace of some mornings can feel hectic and stressful—I know I have to intentionally control my flurry of thoughts in the morning. My mind races with energy. But, if your mind starts to race with overwhelming, panicked, or intrusive thoughts regularly, before your feet even touch the floor, a deeper mental health issue could be lurking beneath the surface. 

This might be an indication of morning anxiety. What I want you to know, first and foremost, is that this doesn’t need to be the norm for you—you can shake that morning anxiety. Secondly, getting a deeper understanding of your unique experience will help you overcome it. 

Let’s unpack all of this so you can start to have a fresher, brighter start to the day. 

Understanding the Causes of Your Morning Anxiety

While “morning anxiety” is not an official diagnosis, it’s more common than you might realize to deal with. Maybe some of this sounds familiar to you:

• Fear of not being able to complete all the tasks on your schedule.
• Feeling like you’re disappointing your spouse or kids.
• Worrying about running late and people being mad at you.
• Struggling to navigate work and home expectations, which makes you feel like you’re always failing.  

All of this can (understandably!) make starting the day feel almost impossible—and while many of us experience similar anxieties, the cause for them is different for each of us. 

To combat this morning anxiety, you need to know why it’s impacting you in particular. This will help you figure out what you need to do to overcome it. Here are just a few common culprits to consider as potential anxiety-drivers in your life. 

Chronically High Cortisol Levels

Cortisol (or stress hormone levels) immediately start to rise each morning within the first 30–60 minutes of being awake. This is your body’s way of priming your brain circuits for alertness and optimal function. 

But if cortisol production is too high (due to chronic stress or circadian rhythm imbalance), it can elevate your morning blood pressure, heart rate, and autonomic nervous system. These sensations activate the body’s “fight-or-flight” response, which often leads to anxiety.       

Insomnia or Sleep Disturbances  

According to the Behavioral Sciences Journal, frequent bouts of insomnia, sleep disturbances, or irregular sleep habits increase the overall risk of anxiety. That’s because chronic poor sleep quality throws off your body’s natural secretion of melatonin and serotonin, which are responsible for stabilizing your mood. 

Excess Sugar or Caffeine Intake

We’ve all heard coffee can be bad for us, and in this case, it can be playing a role in your morning anxiety. A recent study in the Cureus Journal found that increasing caffeine consumption leads to higher anxiety levels. Plus, excessive sugar intake can lead to inflammation in the body, which also contributes to anxiety.

Not Enough Balance in Your Life

Being able to maintain an intentional balance between family priorities, work obligations, and personal wellness is hard (I know how challenging this can be personally)—and yet it’s vital for reducing chronic stress, anxiety, and emotional burnout. (This is why we say play is important for all of us to reduce stress!)

From finishing work projects and shuttling the kids to soccer practice to figuring out dinner and ensuring the bills are paid on time, there’s a relentless task list competing for your attention. This can cause mindFULLness to take root, which distracts you from the present and throws you off-balance, resulting in that all-too-familiar morning anxiety and sense of overwhelm.

Practical Strategies to Help Relieve Morning Anxiety

It may not be cut and dry on what is causing your morning anxiety; it’s likely a blend of those causes mixed in with your own unique challenges. That’s okay. For right now, go with your gut—when you read the list in the section above, which ones cause a little “ping” in your mind? (Even if you’re trying to ignore that ping!)

I want you to follow that little gut feeling as you read these strategies so you can focus on the options that are best suited to what you really need. 

Establish a peaceful morning rhythm.

All the talk about morning routines is more than just hype. People who form a daily routine are more likely to experience a sense of meaning in their lives. Here’s the thing: this routine doesn’t have to be elaborate for you to reap the mental health benefits. Keep it simple. Choose up to 3 small things you can do to create a rhythm. The goal is to soothe anxious feelings as you transition into a new day. Here’s a big list of self-care activities to incorporate into your morning routine if you want some ideas to get started!

Tune into your body

All that noise that causes the anxiety is in your head. Take time to get out of your head (and all that noise) and instead listen to your body. A few of my favorite ways to do that include meditation, breathwork, body scans, and Pilates. When you tune into the sensations and experiences of the moment you’re in, you can reduce the stress associated with worrying about the past or thinking about the future. 

Integrate movement into your routine.

Exercise is a natural mood enhancer. Block out time in your schedule for physical activities, no matter what time of day it is. But remember: this doesn’t have to mean going to the gym or lifting weights if that doesn’t feel good for you. Focus on mindful movement and choose activities that you actually enjoy doing. If you struggle to get going in the morning, try Lindywell’s 10-minute Energizing Morning Pilates Routine. Start your 14-day free trial and try it tomorrow moring! 

Seek out extra support if you need to.

There’s no shame in asking for help when the anxiety is too debilitating to overcome on your own. Seeking this support was critical to my healing process—and I wish I had asked for it sooner. Check out Psychology Today’s directory of therapists and mental health professionals to find support that’s right for you. Don’t forget that talking to your friends, family, and network can be helpful too. Sometimes just saying it out loud is the relief that you need!

Adjust expectations with compassion.

If your anxious feelings come from unrealistic expectations, rethinking those expectations can be an effective antidote. Rather than holding yourself to certain ideals or performance metrics, embrace self-compassion and shift your mindset to “grace over guilt” (a favorite mantra here at Lindywell). 

Embrace Anxiety-Free Mornings with Lindywell

Ready to swap out morning anxiety for refreshment and renewal? Join our thriving community here at Lindywell where we love mindful movement, focus on grace over guilt, and embrace each season of life. 

As a Lindywell member, you have access to more than 350 Pilates classes, calming breathwork sessions, nourishing recipes, and other resources to help you overcome those anxious feelings and reclaim your well-being. Plus, 91% of our members say that Lindywell helps them stay consistent! Start your wellness journey with a free 14-day trial now!

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Inner peace is so much more than just a brief escape from the chaotic events of daily life—though that’s what I thought it was many years ago too. What I learned, though, is that it’s actually this beautiful, continual state of being that you can harness in all environments, circumstances, and interactions. 

When I began to live from this intentional space, after a few very challenging years life threw my way, I found I could unlock a deeper sense of balance, rootedness, connection, and presence. Even as challenges arose, I felt deeply grounded in my sense of calm. 

Interestingly, even in our chaotic, unpredictable world, the majority of us (61 percent) hold onto inner peace during challenging times. This is uplifting news, of course—but what if you’re among the other 39 percent who do not feel a sense of inner peace? 

Here’s the thing: as desirable as inner peace sounds, it does take intentional work to make it a reality. Let’s explore what it means to find more inner peace in your daily life—and break down how these 5 simple steps can help you get there!

Understanding the Essence of Inner Peace

Inner peace is defined as an essential facet of well-being, rooted in both mindfulness and equanimity (mental and emotional composure in difficult situations). Inner peace can help you maintain resilience, calmness, acceptance, contentment, harmony, and meaning in life—no matter the stressors you might face. 

Research even shows that those who cultivate inner peace are also less likely to suffer from poor mental health outcomes such as anxiety or depression. So, how does inner peace manifest itself in action? 

Inner peace is about learning how to accept this moment you’re in, release the need for control, lean into curiosity and compassion, and embrace your most authentic self. This can result in healthier relationships, stronger mental and emotional stability, and a clearer sense of who you are—all the unique traits you have to offer and the areas where you still have room for growth. Basically, inner peace is a mindset through which you view life. But to experience it, you’ll need to ask the question: What holds me back from inner peace?

Unpacking the Obstacles to Inner Peace

The first step to tapping into that inner peace is being aware of the obstacles standing between you and it. When you know what’s in the way, you can challenge each obstacle to create more of that balance and harmony.

Here are a few common (but totally manageable!) barriers that can prevent you from finding the inner peace you desire. 

Mindfullness

You read that correctly—there’s a clear distinction between being mindfull versus mindful. Here at Lindywell, we love talking about the benefits of mindfulness, but mindfullness is the exact opposite. Operating with a full mind consumes your brain with relentless, anxious thoughts that distract you from the present and cause you to either dwell on the past or worry about the future. Mindfulness, however, will ground you in the rhythms, sensations, and experiences of this moment you’re living in.

Self-Judgment

Everyone makes poor choices, but how you respond to those mistakes will reveal whether or not you’re in a state of inner peace. You can learn, grow, and improve—or you can internalize shame and label yourself a failure. 

Self-judgment can lead you to question your intrinsic worth and fall into the “fixed mindset” trap (a belief that your attributes are unchangeable). To find that daily inner peace, you have to overcome this form of toxic guilt.

Perfectionism

Women are especially prone to feeling like we’re under a microscope (either from society or ourselves) to look and behave by unrealistic ideals. If you have felt these expectations, then chances are, you’re no stranger to the pressure and weariness of striving for perfection. 

Releasing the need to be perfect and maintain rigid control over yourself will create more opportunities to embrace the unexpected joys in life—no matter how wild, messy, and nonlinear your path might be. And in that special place between wild, messy, and happy, is where you can find a whole lot of peace.

False Narratives

The script you’ve written for yourself (whether or not it’s factual) can become the lens through which you construct meaning and perceive reality. While not all of these stories are harmful, a false narrative can hold you back from achieving your full potential, realizing your dreams, or ultimately finding inner peace. 

False narratives are limiting beliefs that shake your self-esteem or deter you from pursuing the kind of life you want. But as the narrator, you can write a new and empowering story! 

5 Strategies to Help You Achieve Inner Peace

Peace of mind ranks just below having basic needs met as a main predictor of longevity, life satisfaction, and subjective well-being, according to the Journal of Happiness Studies. Wow, that is incredible data and so hopeful! 

Peace of mind is something you can choose and these five strategies will help lay the foundation for peaceful living until it becomes your natural and habitual response to whatever situations might arise.

1. Try Somatic Breathwork

Breathwork changed my life. In particular, somatic breathwork, which we love most here at Lindywell, can be powerful in connecting you to peace and balance. This is a practice that trains you to focus on bodily sensations, like the breath you’re taking in or tingling in your arms, to create deeper awareness and connection to the present. 

The benefit of this style of breathing is that it takes you out of your head and into your body. We spend so much time in our heads but the body has so much to say. Listening to your body in this way can get you one step closer to feeling more peaceful each day.

2. Prioritize Movement—Outside

Most of us know that exercise releases endorphins and serotonin, which can stimulate positive feelings. But there’s also a correlation between physical activity outside and inner peace. Adults, 60 years and older in Brazil, who moved for 120 to 180 minutes a week reported being more likely to have healthy social interactions, robust mental wellness, and a thriving quality of life than their non-active peers—but these results were compounded when they did that movement outside. 

Why? Nature naturally embodies that peace you’re craving. It’s tranquil and restorative and creates a sense of calm when you immerse yourself in it. Move your body outside and tune into the peace you feel as you walk through the grass or breathe in the fresh air.

3. Get Intentional About Stress Management

Stress is an inevitable part of life, but chronic stress can lead to both physical and mental health concerns, pushing you to burnout over time. Fortunately, with a little stress management, you can slow your heart rate, lower blood pressure, and relax the nervous system. 

All of this makes it easier to navigate life without constant mental distress or hypervigilance that can make it challenging to access a greater sense of peace. Some stress management strategies I love, include:

• Breathwork (of course!)
• Walks outside
• Dancing in your kitchen or taking a class (one of my personal favorites)
• Barefoot walking (earthing)
• Humming or singing
• Play (I love building with Legos!)
• Creating (painting, making clay pots—anything with your hands is good!)

4. Build Your Mental and Emotional Resilience

Resilience refers to the ability to adapt, recover, and thrive in the face of adversity, challenges, or setbacks, demonstrating flexibility, strength, and perseverance. And let’s be honest, there’s a lot of this in life! But that’s okay because it’s these moments that not only give us the chance to practice resilience but to tap into that inner reserve of peace within us. 

One way to build your resilience muscle is to sit with hard feelings and emotions. The thing many people don’t realize is that emotions have sensations and that’s part of why we build this type of resilience and awareness—it gives you information so that when you see it again you can make a connection. 

For example, every time I grind my teeth, I notice that I’m feeling an emotion. It’s all connected and the more we can make those connections, the more we can take action from a place of empowerment.

One way to start recognizing these connections is with your breath. If a difficult moment or feeling comes up, I take a few moments to let it be there instead of pushing it away. As I do, I take deep breaths and get curious: 

• What meaning am I giving this feeling?
• Where do I feel it in my body?
• What sensations are coming up?
• What would happen if I could let it just be?

The more we can be present during a hard moment or emotion, the more resilient we become.

5. Explore Hobbies and Creative Outlets

Whether you pick up a coloring book, write in your journal, crochet a scarf, dance in the living room, or just make a little more time for play—there’s a direct link between creativity and inner peace. An artistic or creative outlet can promote self-efficacy, encourage internal reflection and expression, increase positive affect, and nurture a clearer sense of meaning in life, according to the Heliyon Journal.

You don’t have to create a masterpiece either—just give yourself freedom to experiment, and have fun with the process wherever it leads. Even blocking out time in your normal routine to do something fun and playful can unleash new sparks of creativity and inspiration to refresh your soul and make you smile—a win-win!

Make Lindywell Part of Your Journey to Inner Peace

Finding inner peace isn’t something you can do overnight—but it is possible if you choose to intentionally create more peace in your life. More importantly, there’s power in doing it with others. If you want to be part of a community that believes in the power of doing this beautiful work together, I invite you to join us here at Lindywell.

Embark on a free 14-day trial and unlock all our membership benefits, including access to 350+ online Pilates classes, breathwork sessions, and nourishing recipes, all intentionally curated to restore wellness, balance, and peace of mind.

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The importance of recovery days cannot be overlooked. In most health-focused conversations, people and experts are often quick to focus on cultivating habits around physical activity, movement, or nutrition. While both of these are important (very important!), there’s something that gets easily overlooked: rest days.

I was totally caught off guard when I got my health diagnosis a few years ago—lab results showed that my hormones were all out of whack. While the test results revealed that an auto-immune disease was not currently present, she told me that I had to make changes. Thankfully, there were steps I could take to improve my health, but it would take time, intentionality, and perhaps most important of all, rest.

For some of us, that wake-up call to rest comes as a diagnosis, like mine did. For others, it comes in letting go of the belief that rest is lazy or “unproductive.”

Perhaps you’re like me right now: operating in a state of disconnection from your body, receiving warning signs to slow down, but still powering through. The problem is, this is a clear route to burnout.

I get it. In our fast-paced, high-intensity lives, rest can become more of an afterthought than a priority. However, we need it for both physical and mental health. As a busy mom, business owner, and someone who prioritizes relationships and cup-filling activities, I know it can feel hard to slow down. Yet, it’s one of the best things we can do for minds and bodies at every age.

If you to experience, wholistic health results, you have to rest. Let’s talk about why rest days are so important, why burnout is so dangerous, and how you can rest into your routine in a way that feels fulfilling and supportive. 

Without Rest, Burnout is Inevitable

Do you often feel like you’re in motion all the time? I get it, I feel that way sometimes too. The thing is, this puts you at risk for burnout. This state of physical, emotional, and mental exhaustion is a result of chronic stress or overwhelm—and women can be particularly vulnerable to the insidious impact of burnout. 

In fact, women report higher stress levels than men, according to a recent survey from the American Psychological Association. What’s more, women are also more likely to feel that no one recognizes how stressed out they are, often leaving them to carry the burden alone. I hate hearing this!

While burnout might seem like one of those realities of being an adult, over time, burnout can take a serious toll on your well-being, including:

• Impaired memory or concentration
• Decrease in attention span
• Feeling unable to make decisions 
• Low resilience or self-esteem
• Irritability, depression, or anxiety
• Chronic fatigue or insomnia
• Increase in substance use
• Gastrointestinal problems
• Headaches or musculoskeletal pain
• Compromised immune function
• Detachment or low motivation
• High blood cortisol levels
• General dissatisfaction with life

Although burnout is “considered” normal to some, the harmful effects of burnout don’t have to be your reality.” With rest and sleep built into your wellness routine, you can feel resilient, vibrant, and strong at every age—and still give yourself the slow-down you need.

The Power of Rest to Help You Combat Burnout

We live in a culture that glorifies constant productivity while minimizing the importance of rest. What’s easy to forget is that energy is a finite resource and the human body was not designed to function like a machine. Rest days nurture both your body and mind, providing essential muscle recovery and easing soreness while also offering your brain a much-needed pause to recharge and heal.

You will be more capable of handling a busy routine when you make it a habit to pause and refresh. But you don’t have to believe me. Let’s see what the science says!

Rest Stimulates Physical Recovery

Movement is an integral part of any wellness routine, but if you exercise without prioritizing rest, it’s much harder to sustain the health benefits you’re working toward. A lack of rest can deplete energy levels, increase stress hormones, and keep the body in a catabolic state (high blood pressure, heart rate, and respiration), which affects muscle repair and elevates injury risk. 

On the other hand, resting after exercise promotes an anabolic state, which will help the body re-energize and the muscles recover from muscle soreness. The physical recovery benefits alone are a good enough reason to rest for me!

Rest Promotes Confidence

When you make time to unplug from distractions or obligations to enjoy a creative, restful form of leisure, this can do wonders for your mental health. A recent study in the British Journal of Psychiatry found that hobbies like reading for pleasure, listening to music, doing craft projects, or cultivating an at-home garden can lower depression and anxiety. 

Slowing down and unplugging are also connected to things I know all of us want to experience, like higher self-esteem, mood state, resilience, empowerment, and life satisfaction! Even in the busiest seasons, intentional leisure is so valuable.

Rest Helps You Manage Stress 

Stressful circumstances are part of life, but chronic stress can make you more susceptible to health issues like hypertension or coronary heart disease. This is why building restful practices, like finding inner peace and setting mindful intentions, into your routine is vital to creating resilience so you can manage the inevitable stress of life. 

For example, research deep breathing techniques (6 slow diaphragmatic breaths for 30 seconds) can ease the body’s stress response, calm the autonomic nervous system, stabilize heart rate, and regulate intense emotions.

Rest Boosts Your Brain 

Mental fatigue will often set in when you have to focus on a difficult task for long periods. This can also drain important mental skills, like alertness, concentration, reaction speed or accuracy, and flexible thinking. 

If you feel maxed out after a strenuous day, mental fatigue could be the culprit. Letting your brain rest periodically (even just for 20 minutes at a time) can alleviate the emotional pressures of mental fatigue and stimulate your brain to work the way you need it to. 

How to Make Rest Part of Your Routine

At Lindwell, we love the science, but we also love practical strategies! Even more, we know that it doesn’t need to be complicated to feel great, and the same goes for building rest into your routine. The whole point of rest is to create balance and ease in your life, not pile onto all the other activities competing for your attention. So, let’s focus on just two simple (and enjoyable!) ways you can make rest a priority for your mental, emotional, and physical well-being.

Schedule a Physical “Rest Day” Each Week

Typically, a physical rest day is a 12-hour period that you set aside to recover from an intense workout or other rigorous activities. The best way to do this is through active rest, which involves gentle movement to help promote blood flow, aid recovery and prevent stiffness and muscle soreness. 

As a result, this type of active recovery day can support lean muscle growth, build strength, preserve bone density, increase endurance, and boost energy levels. Yes, please! To reap the benefits on your rest days, focus on activities that encourage mindfulness and gentle physical movement, like:

• Gentle full-body stretching 
• Pilates (try our recovery classes!)
• Walks outside
• Gentle Yoga
• Breathwork sessions
• Somatic practices

Schedule Mental Rest With Self-Care Practices

You might think of a mental “rest day” as the opportunity for a Netflix marathon on the couch—but that’s not quite what I mean here (although sometimes we need those kinds of rest days too!)

What I’m talking about here is self-care, which refers to any restorative practice that nurtures a sense of inner peace, wellness, and balance. This type of sufficient rest is crucial not just as a counterbalance to your workout routine but as a foundational element of overall health. Plus, self-care also teaches you to cultivate healthy coping skills to reduce stress, which can lower the risk of both mental and physical illness. It seems like a no-brainer!

Similar to physical rest, schedule self-care into your calendar! Choose at least one day a week to take care of you, fully and completely. If you need some ideas to add to your list of daily practices, we have you covered with 25 Self-Care Sunday Ideas to Nurture Your Mind and Body.

Prioritize Rest to Feel Good, Mind and Body

If you’re looking for more effective ways to incorporate rest into your routine, join Lindywell with a 14-day free pilates trial! As a member, you’ll have access to gentle Pilates classes, restorative breathwork sessions, nourishing meal plans, and other self-care resources to help you carve out sustainable rest amid life’s hectic pace. Then if you’ve got your rest days down and are ready for more challenging movement, we have lots of strenuous workouts to choose from, including our strength-training series or Pilates advanced flow series. For additional insights and practical advice, we invite you to explore our related articles, designed to help you elevate your workout routine and overall wellness.

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Daily intentions and mindful living go hand-in-hand. Mindfulness doesn’t exclusively occur in a meditation class or on a Pilates mat (although these practices can be instrumental in helping you cultivate it). Mindfulness can permeate and enrich all facets of your life no matter where you are or what you’re doing. 

But how do you make mindful living a natural, intuitive, habitual response in the midst of other obligations or distractions competing for your attention? 

This is something I struggled with back in 2020 when it felt like the world was crashing down around all of us. The social and political unrest, coupled with challenges in my own personal life, made it feel like living mindfully was impossible—and painful.

I learned that creating daily intentions or even micro moments, can be a simple, beautiful way to start leaning into mindful living—even when life feels hard. At Lindywell, intentionality is at the core of what we do, providing strategies like gratitude affirmations and the healing power of the breath to forge a strong bond between mindfulness and intention. These practices are not just about cultivating a positive mindset but are essential tools for navigating life with grace and resilience.

So come with me as I share about what mindful living means and along with a few simple steps to start infusing meaningful daily intentions into your wellness routine.

The Power of Mindful Living

Mindfulness is a mental state characterized by a focused and nonjudgmental awareness of the present moment. It involves paying deliberate attention to thoughts, feelings, bodily sensations, and the surrounding environment without becoming overwhelmed or reactive. 

According to Frontiers in Psychology, those who prioritize mindfulness in their daily lives are more likely to exhibit resilience, emotional regulation, acceptance of themselves and others, social sensitivity, personal well-being, life satisfaction, and a capacity to face obstacles without losing perspective. They’re also less prone to psychological distress (anxiety, depression, etc.). This practice plays a crucial role in mental health, allowing you to better manage stress and focus on personal growth. 

Ultimately, the goal of mindfulness is to cultivate a deeper sense of connection to yourself and to others, more intentionality in your relationships, improved focus, more self-awareness, better concentration, and an overall better quality of life. A clear intention and goal setting are not just strategies but pathways to a more authentic self.

As such, “mindful living” is a holistic integration of mindfulness into your present life, which allows you to:

• Improve your relationships and social interactions. 
• Nurture self-compassion.
• Cultivate a deeper sense of curiosity about the world. 
• Pause, notice, and honor your own needs at any given moment. 

Who doesn’t want to experience those incredible benefits? I know I do. And I do experience them as someone who lives mindfully more often than not—though not always because I’m not perfect, no one is!

The Link Between Mindfulness and Intention

Daily intentions reflect deliberate choices to cultivate the experience and outlook you want in life. The objective of intentional living is not to enforce rigid expectations on yourself or to manufacture a certain performance outcome. Rather, the goal is to honestly reflect on which thoughts, decisions, commitments, actions, and priorities align with your intrinsic values as a person. 

Intentions help clarify what matters to you and how to chart your course in the right direction. They also empower you to ask courageous, introspective questions that reveal which aspects of yourself need extra care, focus, accountability, or even change. In other words, adopting daily intention setting is a powerful way to stay mindful as we navigate the challenges we’ll all inevitably face.

This can feel vulnerable and uncomfortable at first. The more you push through the discomfort, however, and live from this intentional space, the more mindful you become and the greater ease you’ll feel in all aspects of life. 

Start your free trial of Lindywell to practice this mindfulness with a little guidance. Whether you’re doing one of our 300+ Pilates workouts or sitting through an on-demand guided breathwork with me, you’ll be building your mindfulness muscle!

5 Steps for Building Daily Intentions Into Your Routine

On average, it takes about 90 to 110 days of repetition for a new behavior to turn into a habit, so I want to start with this reminder: you have to commit to this practice of daily intentions if you want to see change long-term. When you do that, though, mindful living becomes natural. And let me tell you: it’s absolutely worth it!

Use these five steps to build intentions into your routine for a life of abundance, joyfulness, connection, and presence.

1. Ask Yourself Thoughtful Questions and Answer Honestly

Think about your goals, desires, values, and aspirations. What you care about helps determine which intentions to focus on. I want you to let go of toxic guilt and tap into your true desires. Carve out time for self-reflection and journal your answers to the following questions. From there, some potential daily intentions can begin to take shape.

• What lights me up inside? Can I focus my energy there?
• Where do I want to grow in my life?
• What is an unfulfilled desire I have been putting off?
• What mindset shifts do I want to cultivate, or what attributes do I want to embody?
• Where could I make an impact in the world?
• What limiting beliefs presently hold me back from being fully alive?

2. Be Sure Your Intentions Are Clear, Simple, and Attainable

The human brain is a multi-faceted organism, but it also needs a certain degree of simplicity. According to neuroscientist Amishi Jha, if whatever you’re focusing on feels too complex, your attention span will start to wander, making being present (being mindful) difficult.  

To make your daily intentions effective and sustainable, don’t aim for the loftiest ambitions. Choose something clear and simple that you can feasibly incorporate into your routine. This will keep your attention fixed on a singular, attainable focal point, so you don’t get lost in the minutia of unrealistic expectations, which can lead to disappointment and frustration. 

Powerful daily intentions, when set as a clear specific goal, not only foster motivation but also make success possible! You’re not just thinking about what you want to do—you have a plan to get there.

3. Frame Your Intentions Through a Lens of Empowerment

I like to say, don’t should all over yourself! Make sure your daily intentions empower you to embrace growth, authenticity, evolution, and well-being. If your intentions are rooted in shame or built around the assumption of how you “should” behave, this will only reinforce intrusive thoughts, harmful patterns, and limiting beliefs, which act as a barrier to mindful living.

Another study from Frontiers in Psychology found that negative emotions lead to ruminations on failure, counterproductive behaviors, and feelings of incompetence, all of which can stunt your growth potential. Intentions are meant to inspire and motivate, not burden you with pressure— that’s why we believe in the mantra of “grace over guilt” here at Lindywell.

4. Write Down Your Intentions and Keep Them Within Reach

New goal-setting research indicates that writing down what you hope to achieve in descriptive terms and even imagery will make you more likely to accomplish it. The reason for this is a neuroscientific process called encoding. When you write something, it tells your brain this information is worth storing as a long-term memory, similar to the way documenting positive statements for affirmations reinforces their importance. 

Bottom line: writing down your intentions will help you articulate and remember the intentions you’ve set, which boosts the capacity to act on them. The more colorful your description, the easier it is to recall, so have fun with this! 

Once you establish the right intention, you can also jot it down on a sticky note or note card and put it in a visible spot that you read as part of your morning routine or just notice throughout the day. This visual reminder will be a powerful tool to keep that intention front and center. Here are some examples of daily intentions: 

• I will honor my needs in one small way every single day.
• I will spend time maintaining relationships with long-distance family members. 
• I will create space for joy every single day.

5. Turn Your Intentions into Meaningful Action

The final component in this mindful living journey is to transform your intention from words into action. Below are some examples of daily intentions and the action steps needed to achieve them. You’ll see here that the action is very specific. When you know exactly what you need to do, you’re more likely to do it!

Intention: I will honor my needs in one small way every single day.

Action: Each day I will choose one thing to do solely for me, whether that’s a workout, a walk, or drinking a cup of coffee during my alone time.

Intention: I will spend time maintaining relationships with long-distance family members. 

Action: I will prioritize honest communication and quality time with my loved ones each week. This could mean scheduling a phone call, or sending a text message to let them know that you’re thinking about them.

Intention: I will create space for joy every single day.

Action: I will add one spot in my weekly schedule for a playful activity or fun creative hobby and I will find an opportunity to laugh or smile at least once each day. You can read more about this in Robin’s chapter on ‘Play’ in her book, Well to the Core. It inspired me to be more intentional with this.

Take Your Intentions From Words to Action with Lindywell

Ready to embark on this pursuit of daily intentions and mindful living? Join our Lindywell community! As a member, you get instant access to nourishing recipes, dozens of conscious breathwork sessions (led by yours truly!), and 300+ Pilates exercises to help you invite balance, wellness, and presence into your life. Start your free trial today and embrace the power of mindful living.

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Our society has a lot of loud opinions about women’s aging in today’s world. We’ve all seen facial serum claiming to restore that “youthful radiance” or a social media post about how to avoid looking older. I’ve also had friends share that as they get older, they start to feel invisible, or they feel less relevant and as a result, less valuable. 

I’ve found that this is a common feeling among many older women I know, and honestly, I hate it! We deserve better and this should not be our experience as we age and continue to grow in wisdom and experience. Healthy aging is something that should be celebrated, not feared or hidden away.

Despite what we see and hear in the media—reconstructed faces and in-your-face ads for staying young—I’ve watched the women around me age beautifully and gracefully. They’re navigating menopause, adjusting to physical changes, and embracing the natural progression of biological age with poise.

I’ve been in awe of how their wisdom becomes a guiding force in their life and the lives of those around them. As a woman myself, it’s become so important to not only embrace this alternative message of aging but share it with our members of Lindywell and our communities.

The truth is, we are all aging every single day. And as women, we have the power to reject age-related stereotypes….or fall victim to them. We can embrace the next chapter on our terms, engaging in regular exercise and physical activity, embracing nature aging as a part of older adulthood, and redefine the journey as a natural and beautiful process—one that is full of vibrancy instead of fear.

It’s time to debunk the sociocultural messages around women’s aging and explore the truth of how to age intentionally.   

What’s Happening When Women Age

Human lifespans are increasing all over the world. Current projections show that the number of older adults (over 65 years of age) will surpass 1.5 billion by 2050. Plus, the average 65-year-old person could expect to live another 19 years. But what exactly occurs within the body during aging, as we notice changes in our physical appearance that come naturally with the shift in our chronological age? 

An exciting field of research shows we can age with a joyful outlook, an active body, a sharp mind, vibrant social connections, and a meaningful quality of life. This is what I’m talking about!

The Regenerative Medicine Journal suggests that conscious habits, like physical movement and nutritious eating, could prevent 80 percent of deaths from diseases that develop over time from things like lifestyle choices and environmental influences. That’s too big of a percentage to overlook! 

The One Big Lie: Your Value Fades as You Get Older

Age bias is real. The Gerontologist Journal found that respondents from all age brackets tend to favor young adults and show bias (even if it’s unconscious) against older adults. These biases are rooted in assumptions. Assumptions like cognitive decline, social isolation, poor health behaviors, weak physical function, and other common age-related stereotypes. 

Media outlets also reinforce ageist tropes about women. It’s hard to count the number of times we’ve seen commercials for a miracle product to erase wrinkles or a TV show with the main female character stressing over her latest gray hair. 

Not to mention, for women facing additional identity challenges in relation to race or sexuality, dealing with these age biases can be even more exhausting. 

In each scenario, the throughline is clear: A woman’s value diminishes with age. 

Well, that’s the belief mainstream cultural norms want us to buy into—but science has a different take on the aging process (and you know we’re fans of science here at Lindywell!). So, let’s challenge this lie with some concrete facts.    

5 Scientific Truths to Embrace Conscious Aging

Conscious aging is an approach to growing older that emphasizes self-awareness, personal growth, and intentional living. It reminds me of joyful aging—something we wholeheartedly embrace at Lindywell! 

Conscious aging involves cultivating a positive attitude toward aging and viewing the later stages of life as an opportunity for continued development and fulfillment. Aging is a natural part of the human experience and growing older with this mindset allows us to embrace that experience with grace and wisdom.

At Lindywell, we’re passionate about freeing women from the limiting beliefs that hold us back, so we can flourish in any stage of life. Here are five truths to help you embrace aging with an empowered mindset and a new definition of what it means to get older. 

1. You Can Remain Active, Strong, and Mobile

It’s a common misconception that physical movement decreases with age, but this does not have to be the case. The Aging Clinical and Experimental Research Journal indicates that 150 minutes (or 2.5 hours) of moderate exercise per week can lower your risk of chronic illness, increase functional mobility, and boost health status and life satisfaction. 

Even gentle, low-impact activities—like Pilates, for instance—will strengthen your muscles and joints. It will also improve stability and balance, and promote a flexible range of motion so you can maintain an active, independent routine for as long as possible. 

We have older many Lindywell members who swear by our Pilates workouts. Here’s what some of them have said:

Denise: “Before joining I was diagnosed with bursitis in my hip. After 2 rounds of physical therapy, I realized that many of the same exercises at physical therapy were also part of the Lindywell routines. My hip has improved greatly and at age 64, I feel great.” 

Diana: “I’ve been with LIndywell since 2017. I attribute much of my ability to stay mobile and active at 71 to Lindywell’s workouts. I appreciate that at Lindywell there are well-rounded workouts for all abilities and levels. Your age, strength, or ability should never stop you from joining and getting started with Lindywell. There is something for everyone!” 

Angela: “I am recovering from having hip replacement surgery at the age of 51, just seven weeks ago. The adaptability of exercises to what I’m comfortable and able to do has helped greatly in my recovery. I’m feeling stronger every day and I’m loving my body again.” 

MJ: “I’ve been a member for almost 3 years, and at age 62, Lindywell is literally the BEST thing I’ve ever done for my health and wellbeing. I just wish I’d started sooner!” 

Lisa: “I have seen changes in my body I never thought possible at age 63. I was an avid walker, hiker, weight training, and yoga kind of person. Pilates looked way too hard for me. Then I found Robin. I thought why not give it a try. WOW!!”

2. Relationships Matter

This is an important reminder that health goes beyond moving your body and eating nutritious foods. Social health has a severe impact on our lives, especially as women who are naturally social and seeking connection. I even have a whole chapter about this in Well to the Core!

Yet, the average American over age 60 will spend more than half of their waking hours alone. Older adults who invest in their social connections and experience a sense of community are less susceptible to anxiety, depression, or negative mood states. 

They also tend to exhibit a lower risk of metabolic syndrome, cardiovascular issues, hypertension, and substance abuse. What’s more, strong and consistent relational support could even protect you from dementia. 

3. Adaptability and Emotional Regulation Improve With Age

I’m willing to bet that you’ve noticed a change in your emotional regulation over the years. Maybe something that would have caused you to panic or lash out in your younger years, doesn’t have the same effect on you that it once did. Or maybe over the years, you’ve become more comfortable with change.

Mental health can be a stigmatized topic across some generational lines. This doesn’t mean your mental and emotional balance has to suffer as you transition into older age. Despite those stereotypes about erratic behavior or irritable mood swings, the Perspectives on Psychological Science Journal shows that older adults are generally more adaptable and better at emotional regulation in adverse circumstances than their younger counterparts.

Many older adults report a higher positive affect and lower anxiety and anger levels. They also report less reactivity to stress and more acceptance of emotions than young adults, the research continues. Older adults who cultivate meaning in life also have more resilience to care for their mental health and meet changes or obstacles head-on.

A powerful way to cultivate meaning in your life as you age is through breathwork. If you’ve never done this before, start your Lindywell trial and get instant access to dozens of guided breathwork sessions to help you tap into meaning, mindfulness, and calm.

4. Cognitive Function Can Be Just as Robust

Of course, the onset of cognitive decline is a reasonable age-related concern. However, it’s not as inevitable as you might think. While some brain functions (like alertness, reaction time, and visual acuity) do slow with age, the Nature Human Behaviour Journal found that other cognitive skills can improve well into a person’s late 70s.    

Many older adults can orient their attention, tune out distractions, and process conflicting information more efficiently than middle-aged adults. That’s because a wealth of life experience and lessons help strengthen neural networks. Talk about the power of wisdom!

So how do you keep your cognitive function strong? Mindful movement like Pilates can be very helpful, along with brain-healthy foods (like walnuts, eggs and fatty fish) that support memory, cognition and focus!

5. Aging Can Feel Empowering

While not everything is in our control when it comes to aging, there are things we can do to age intentionally and with joy. Our age doesn’t have to define us. We define ourselves by the choices that we make and the habits we pursue.

Aging is not something to desperately reverse with “quick fix” products or to view with resignation. Rather, it’s a season with so much to look forward to. For example, an aging mental health study found that older adults report feeling less self-conscious and less shame—I know I’m good with that shift!

When we redefine this process through a lens of empowerment. We can celebrate the mindset shifts and physical transitions that helped evolve us into the unique, multi-faceted women we are today. At the same time, we can anticipate with excitement who we’ll become as the next stage unfolds. 

Defy Age-Related Stereotypes and Embracing Aging

Aging can feel nerve-wracking. Plus, our culture and the media don’t help, along with the new and sometimes unexpected issues and health conditions that arise as we age. And yet, we can still choose to create our own narrative fostering healthy living. Societal messages want us to believe that our value dips and our beauty fades as we grow older, but we don’t have to accept this. 

Join me in embracing women’s aging and finding joy and happiness in every season we experience! Our mission at Lindywell is to equip women to live vibrant lives full of strength and resilience. Start your free trial today to begin reconnecting with your body, no matter what season you’re going through or how challenging it feels.

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False narratives are a part of your daily life and the crazy thing is you may not even know it. While both men and women feel the pressure of these false narratives, a recent APA survey found that women are more likely to report feeling overwhelmed by societal pressure to maintain excellence in their homes, careers, relationships, and physical traits than men.

False narratives drive that unattainable expectation to look, be, act, or live a certain way. As a result, women tend to have the added pressure of heavier expectations that weigh on our shoulders.

I have certainly felt this in my role as a working mom. I have very high expectations for myself at work and also very high expectations for myself as a mom. It can be stressful to live up to my own expectations if I’m not careful.

Uncovering my false narratives around work and motherhood has been incredibly helpful for me and I want to encourage you to challenge those beliefs and rewrite the story to let go of the expectations too—even if only a little bit. To do so, you must first understand what false narratives are and how they can manifest in your life. Then we’ll get into some steps you can take to shift those false narratives.

What “False Narrative” Means

A false narrative refers to a story or belief that we internalize, often unintentionally, from things other people say or do or experiences we have. According to neuroscientist Anil K. Seth, your brain takes in sensory input from your environments, cultures, biases, or experiences in order to create meaning and construct your own version of reality. This starts at birth and lasts your entire life. 

For example, as a young toddler, you as a girl might be told or shown through societal cues that being small is cute and makes you worthy of attention and adoration. Older adults might say things like, “Oh, look at that skinny minnie! So cute!” Their intention is not to make you believe that being small makes you worthy of love and praise, but that’s what the belief becomes.

As you might imagine, these ingrained stories can become the lens through which you perceive yourself and your place in this world. You learn them, take them to be true, and then build your life around them. 

Here’s the thing that’s really problematic: you can believe a false narrative whether or not it has any factual basis. Over time, believing these false stories about yourself can harm your sense of worth, erode self-trust, and make life exhausting as you try to meet the unrealistic beauty standards of a woman in our world today.

The Many Ways False Narratives Show Up in Your Life

False narratives influence every area of your life, from how you function in the workplace to the way you interact in your relationships or view your external appearance. Here are a few examples of false narratives that women can be prone to believe. I bet more than one of these rings true for you—I know some of them did, and still do, for me:

• I must have the “perfect” body with a flat stomach, toned muscles, and no cellulite. 
• I need to excel in all my various roles (home, career, family) without asking for help.
• I should put others’ wants or needs before mine, even if this violates my boundaries.
• I cannot claim too much space for myself—I need to remain as small as I possibly can.
• I am a failure if I haven’t become a wife and mother by the time I reach a certain age.
• I have to conform to society’s definition of “beautiful” (size, shape, weight, skin tone).
• I must look calm and keep a smile on my face, even if I feel completely overwhelmed.
• I should be grateful just to earn an income—I’m not worthy of that raise or promotion.
• I am too much for others to handle, but also not enough to deserve their acceptance.

Why Women Are Susceptible to False Narratives

It’s important to note that both men and women can feel pressure to conform and to live up to a specific set of expectations. We all have the potential to digest harmful beliefs and script them into false narratives around which we orient our lives. However, research shows the messages that men and women receive are starkly different. 

According to a recent study in the Journal of Health Monitoring, the expectation to maintain “physical attractiveness” is instilled in girls from an early age, with emphasis on the Western ideals of “feminine slimness.” This can reduce self-esteem and increase rates of body dissatisfaction as girls reach adolescence and eventually adulthood. Whereas in boys, the effects of poor body image will often decrease with age. I mean… wow. 

This is just one example of how we as women are socialized to view ourselves—and how women conform to sociocultural messages. As a result, we may abandon the innate self-trust within and let the false narratives drive the car. Without even realizing, you compromise your well-being and happiness, unable to truly follow your own path. 

Real-World Examples of False Narratives

The most important lesson here is this: you are not powerless against false narratives. The first step to re-writing it is to understand where and how these false narratives are showing up in your life. Only then can you take the wheel and start paving a path that’s actually true to you.

I also want to remind you that it doesn’t matter how old you are. You can always shift these narratives, whether you’re 8 or 80—the principles of neuroplasticity tell us so!

Body Image and Beauty Ideals

Women face a constant barrage of unrealistic beauty ideals. Western society tends to favor a youthful appearance with an able body, a thin frame, and light skin. As such, those who don’t exist within this narrow mold can internalize a false narrative that their bodies are inherently flawed. 

In a survey of 4,250 women, 60 percent agree that how they feel about themselves is impacted by their weight, size, or shape. Even more concerning, 17 percent of these women would take years off their lives in exchange for the “perfect” body. Statistics like this are what empower me as the leader of Lindywell—we must change this!

Rewrite this Narrative

Start here: Why Your Self-Love Mantras Aren’t Working (And How to Fix Them)

This blog post, written by Kiesha, our Head of Breathwork and Somatic Programs, is a beautiful starting place for you to rewrite false narratives around your body image. Kiesha shares her “secret sauce” for tapping into what feels true to you and using that to shift your beliefs about yourself.

Cultural Gender Stereotypes

Even in our modern society, gender norms can still impact how we as women perceive our roles. For example, as a young girl you might be told or shown through societal cues that playing with trucks or building blocks is not for girls, but rather for boys. This turns into a false narrative that limits what you explore in the world while also reinforcing cultural gender stereotypes and roles. 

Long-term, these types of false narratives contribute to a lack of representation and participation of women in fields such as science, technology, engineering, and mathematics (STEM) or leadership roles, perpetuating gender inequality.

Rewrite this Narrative

Start here: Mindful vs. MindFULL: How to Shift Out of Anxiety and into Calm

While there are so many ways to approach this false narrative, getting mindful is one that I strongly believe in. Check out the blog post above to learn about how all these narratives and expectations can keep you mindFULL and why shifting to a more mindful way of living can support decision-making, confidence, adaptability and more—all qualities needed to rewrite this narrative.

Personal or Career Expectations

Women are often sold the notion that they can have it all: an exceptional family, a successful career, and an impeccable home. Most of us have a “superwoman” in our lives—maybe you even consider yourself to be that superwoman. This image is what we’re told (either directly or indirectly) to strive for. 

Women in predominantly male careers, however, report overworking to prove their capabilities, which can lead to high stress, poor mental health, and early burnout. Women are also about 50 percent more likely to be responsible for household chores than men.

For me, it can be hard to prioritize family in the way that I want to, and keep up with the demands of an evolving career.  I’ve had to be very intentional to uncover which false narratives have kept me stuck and also get very clear on my priorities. The reality is that when I choose to prioritize one thing, something else may get deprioritized.  

These lofty expectations can convince all of us that our worth is based solely on performance and if we don’t “do it all” we’re failing. We deserve to honor our boundaries and recharge our batteries—to just be human. 

Rewrite this Narrative

Start here: How to Embrace Progress Over Perfection With the Six Principles of Pilates

One of the best ways to rewrite this false narrative is to start letting go of the idea that you need to be perfect. I know this is a hard one (it’s been a long and on-going journey for me too!), but I want to help you get there. Start with the blog post above about how the way we approach Pilates can be used in your life too. You don’t have to be on the mat to embrace these values, put them into practice, and see a change in your life.

Love and Family Relationships

As women, we’re biologically more nurturing than men. For some of us, this can lead to being more relational and connected to the people in our lives. We love our friends, we cherish our partners, we would do anything for our children and fur babies. But sometimes we become so focused on those relationships that we forget to nurture ourselves. 

A recent YouGov survey found that 68 percent of women elevate others’ needs at the expense of their own, and 55 percent have a hard time saying, “no,” if another person asks them for something. (This one is SO hard for me!) 

Relationships enrich our lives, but taking care of ourselves matters too. Whether a relationship is romantic or platonic, it’s not sustainable to pour so much time and energy into someone else without also making sure our needs are met.

Rewrite this Narrative

Start here: Overcome Toxic Guilt: Strategies for Letting Go

Toxic guilt spins a false narrative that we must always prioritize our loved ones at the detriment to our own emotions, needs, wants, or boundaries. However, when we extend ourselves the same attention we freely give to others, we’re more capable of showing up for our friends and family. Check out the blog post above to learn more about how toxic guilt is showing up in your life and how you can start to release it to live a happier, less stressful life.

Turn The False Narrative into YOUR Narrative

Lindywell was born out of my desire to empower women to take control of their health and life. If you’re ready to change those false narratives, join our community of women from around the world who are committed to mindful movement, grace over guilt, and self-compassion. 

Start your free trial to get instant access to this community, plus 300+ Pilates workouts, dozens of guided breathwork sessions, and more. The more you hit your mat and prioritize your mind-body connection, the easier it will be to create a positive narrative that will leave you feeling strong, resistant, and filled with grace over guilt.

The post False Narratives We Tell Ourselves as Women appeared first on Lindywell.

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Body disconnection is all too common in a world that has trained women to ignore, repress, and control their bodies. Instead of hearing what your body has to say, you learn to follow external cues and guidance. And I know that maybe this doesn’t sound so bad—why not listen to the experts?—but it is problematic for two reasons:

1. There’s a lot of information available today. Unfortunately, not all of it is legitimate or coming from a true expert or research-based source. 

2. You’ve been taught to do everything with your mind, but the body has a lot to say too. If you’re not listening, you’re missing critical messages that can lead to a happier, healthier life.

I dedicated an entire chapter in my book, Well to the Core, to the importance of listening to your body. This is something that is often left out of health and fitness programs, most of which focus on facts and rules—but don’t leave space to consider the wisdom and needs of your body. 

I also explained in my recent blog post, 5 Practical Strategies to Listen to Your Body Each Day, long-term, that sustainable health is only possible when you listen to your own body, and then respond with care and compassion, based on what you know about your body.

Here’s the real kicker: most women aren’t talking about the struggles and pain that come from this disconnection. The solution is just another fix or another diet when really, you need to come back to yourself first.

Let’s go deeper into what I mean when I say body disconnection and why it can feel so hard to talk about. Then I’ll share five questions that will help you understand and talk about body disconnection. 

What Body Disconnection Means

While body disconnection can be diagnosed as dissociation, a clinical disorder, what I’m talking about today is something a little different. As humans, we live in three holistic, interwoven states of being: the physical, the mental, and the spiritual. It’s equally important to nourish all of these dimensions, but we often learn at early ages to see our body as a separate object, rather than an innate and beautiful part of our whole selves. 

Seeing your body as a separate object means you might:

• Ignore important mind-body connections, like how stress at work is impacting your physical health (ex. You’ve been having chronic headaches or digestive issues).
• Struggle with body image or fall victim to the unrealistic beauty standards of our image-obsessed world.
• Not know when you’re still hungry or comfortably full. When you ignore your body, you miss those cues.
• Find yourself exhausted at the end of the day because you didn’t give yourself the rest your body was asking for.

Many of these may be true for you right now. I’ve been through seasons of life where all of these are true in one way or another. The good news is, it doesn’t have to be this way.

Why Women Aren’t Talking About This

This is an interesting aspect of body disconnection: many women are suffering, yet few people are talking about it. Why? Well, the simple answer is that you may not even recognize it’s happening. After a while, body disconnection can become so automatic that you might not even realize that you aren’t listening to your body. You’ve become so accustomed to listening to your personal trainer or that nutritionist you follow on Instagram that you don’t know any other way.

This is why an important step to unraveling the complex layers of this issue is to have open discussions with other women. The power of connecting with others who are also feeling this way is immeasurable. I know when I open up to my friends, I always feel more connected to myself and less alone. 

Plus, it gives you a chance to explore what’s really happening, something you might not do by yourself because let’s be honest, the to-do list is long and the day is short! 

If you don’t have this community yet, Lindywell can bridge that gap for you. Start your free trial and get access to our supportive, non-judgmental community on Facebook!

5 Questions to Explore Body Disconnection 

If you’re ready to talk with your trusted loved ones, like friends, close relatives or even a therapist, about feeling disconnected from your body—and whether they feel that way too—here are some questions you can use. Think of these as conversation starters to get everyone thinking more deeply and openly about this issue.

1. Why Do We Feel Disconnected from Our Bodies?

This is a multi-faceted question, and the answer can (and probably will) differ for everyone. Some women might disconnect as a result of internalized beliefs around body image while others might disconnect because of an unhealed trauma. 

Being open about this with your friends might also help you recognize other reasons why you’ve disconnected that you didn’t realize. The same goes for your friends as you share your experiences. 

2. How Does Body Disconnection Make Us Feel?

Many complicated feelings tend to come with body disconnection—shame, insecurity, confusion, mistrust, numbness, depression, anxiety, and more. These emotions are overwhelming to deal with in isolation, but it can be cathartic to express them with others who understand.

Interestingly, emotions are inherently somatic. This means you can feel them manifest in your head, neck, throat, shoulders, chest, stomach, or other body parts. When you feel safe (like with a group of people who love you) to can start to notice, release, and sort through your emotions out loud in real time, it gives you a chance to return to embodiment, which is the opposite of body disconnection.  

3. Why Are We Afraid to Trust the Body Connection?

You’ve heard the phrase, “trust your gut,” over and over again, since childhood. So what makes it so difficult to lean into this inner trust? 

• If you’ve experienced illness or physical pain, you might be mad at your body or blame your body. 
• You may feel as though you “trusted your gut” before and it drove you in what felt like the wrong direction. 
• If you’ve felt out of control in your life, controlling your body (rather than surrendering and listening to it) becomes a coping mechanism.

There are so many reasons why you might feel disconnected. Sort through them with your trusted sources who may also feel the same as you.

4. What Are the Impacts of Body Disconnection?

Women who experience body disconnection also have a higher risk of shame, low self-esteem, lack of interoceptive (emotional and sensory) awareness, eating disorders, and other mental health concerns. These consequences can interfere with your life in so many ways that you might not even recognize them. 

Being vulnerable about mental health issues can feel daunting, but the more open and honest you are, the lighter you’ll feel. There is power in sharing your burdens with someone else and realizing you aren’t alone in how you feel.

5. How Can We Start Reconnecting to Our Bodies?

This question is arguably the most important: how do we restore the connection to our bodies in order to cultivate a healthier and more holistic relationship with ourselves? When we consider this together as a community, we can help each other find practical, actionable ways to heal and re-establish the inherent physical connection that’s been lost. 

Two powerful tools for rebuilding this connection are mindful movement and breathwork—both of which you’ll get immediate access to if you start your free Lindywell trial. With 300+ Pilates workouts and dozens of guided breathwork sessions, you’ll have important resources to come back to your body.

But don’t stop there. Talk with your friends about how they might consider reconnecting with their body. This is also a great exercise in actually listening to your body—when you ask that question, what does it tell you? Maybe you sense the need to slow down or add more play into your life. 

The options are endless, so let your friends inspire you, but don’t forget to tune into your own answers.

Healing Our Body Disconnection Happens in Community

In a culture that teaches you to treat your body as a separate object, it’s no wonder you’re feeling disconnected. I want to remind you, however, that it’s never too late to break free and tune into the inner wisdom of your own body once again. This process takes time, after all, you might have to unlearn a lifetime of conditioning. But the journey is so worthwhile—and you are so deserving.

The post What is Body Disconnection? Plus 5 Questions to Discuss With Your Friends appeared first on Lindywell.

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