Nutritionists Weigh in on Why You Should Reconsider Doing Whole30

Feb 26, 2017

You might have heard that Whole30 was ranked as the worst fad diet of the year by US News & World Report‘s annual diet report. But you probably also have *lots* of friends who swear that the 30-day elimination challenge changed the way they think about food. If so many people rave about it, why are the experts less than supportive? We checked in with nutritionists about their thoughts on Whole30 in general, as well as the pluses and minuses for people who end up trying it, so you can figure out whether or not to ditch that diet.

The Pros

1. The rules are extremely clear. One of the most challenging things about any new diet is learning what you can and can’t eat. Figuring out proportions of different types of food like carbs, fat, and fiber — as many diets require — can be really confusing. Whole30 has no formulas or percentages to deal with. Registered dietitian and Certified Nutrition Support Clinician Lisa Mikus thinks “certain people are attracted to this diet because it is a challenge and it provides very black and white rules. Some people feel they will be more compliant or confident with a structured set of guidelines, or feel like it is a competition with their friends to see who can stay in the program the longest.” If you happen to have a rule-following personality and love order and structure, the clarity of Whole30’s guidelines can be a major plus.

2. It could help with certain digestive issues. “To me, a diet is synonym to ‘way of life’ — an eating approach that’s sustainable, fluid, and easy to follow,” shares Shahzadi Devje, a registered dietitian-nutritionist. “Interestingly, the creators of Whole30 themselves don’t claim it to be a diet. It’s a short-term elimination regimen.” So what is an elimination diet? Mikus explains, “Dieticians and other health professionals use these diets to help patients with food allergies, intolerances, and diagnosed gastrointestinal issues such as IBS or Crohn’s disease to help manage symptoms and inflammation, which certain foods can exacerbate.” If you do have a food intolerance, allergy, or some other digestive issue going on that’s related to foods you skip under Whole30, the diet *might* help with it.

Also, Mikus remarks that some people who are lactose intolerant may feel better and see fewer stomach issues while on the plan. “The fact that they are learning something about their body is a good thing,” she agrees. “But this does not at all mean that they should restrict themselves from all types of dairy. Most yogurts and harder cheese are well tolerated in people with lactose intolerance.” Yay for cheese!

3. The emphasis on wholesome foods is awesome. “As a registered dietitian, I appreciate the emphasis on incorporating more whole foods into your daily intake such as fruits and vegetables versus highly processed foods,” concedes Mikus. Plus, she points out the meal planning and prep are pretty necessary on Whole30, so it encourages people to learn how to get more involved with their food than they may have been before: “Someone on the Whole30 will likely end up trying more vegetables than previously and may try new recipes and cooking techniques.” Those are definitely major pluses.

4. You’ll see the effects fast. Being forced to cut out all processed foods can deliver results, especially if you really stick to the plan. “I can see why some rave about it,” admits Devje. “It’s punchy and promises extraordinary results — all in 30 days. Anybody who goes into this regimen and follows through would see results. By eliminating sugar, alcohol, and processed food, and emphasizing vegetables, you’re bound to lose weight, be energized, and feel great!” That being said, she notes that the plan’s “sensationalized marketing tactics” may do more harm than good and that overall she does not agree with Whole30’s approach. Which leads us to…

The Cons

1. It eliminates a lot of foods. Probably too many. “I strongly believe that all foods can fit into your lifestyle,” says Mikus. “I never recommend that my clients dramatically restrict entire groups of food from their daily intake, even if just for a temporary period. Grains, legumes, and dairy — which are prohibited on the Whole30 — provide an incredible variety of nutrition for us, including B vitamins, fiber, iron, magnesium, and calcium, among countless others.” While the Whole30 creators claim you can get all the nutrients you need from properly following their plan, not everyone eats the required range of foods, instead only eating their favorites out of those that are plan-approved (hello, bacon!).

2. The health claims are not supported by research (yet, anyway). “One of the reasons that it’s rated so poorly is that it boasts multiple health claims with no evidence of peer-reviewed independent research,” Mikus points out. She observes that on the Whole30 website, it claims the plan is “designed to change your life” and acts as a “short-term nutritional reset” with the intention to end “unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system.” Hmmm. None of those things is actually proven, though, and Mikus expresses her disapproval of the way they’re casually thrown around: “It is unethical to boast extreme health claims without evidence-based research.” The diet is also touted as a “detox” from things like alcohol and sugar. “What people don’t realize is that your body is already detoxing; it’s one of your liver’s main functions,” Mikus explains. “Thank your liver — it’s detoxing for you right now, as you read this!”

3. It could worsen metabolic, digestive, and heart conditions. According to Mikus, people with diabetes, thyroid issues, or gastrointestinal issues such as Crohn’s or IBS should definitely check with their doctor before starting it. She also cautions that if you’re looking to improve your cardiovascular health or if you have heart disease, Whole30 is definitely not for you, because it recommends foods that are high in saturated fat, like coconut milk and cream. “Saturated fats have been long associated with cardiovascular disease. According to the American Heart Association, on an average 2,000 calorie diet, only five to six percent of calories from saturated fats is recommended, which is about 13 grams total or equivalent to the saturated fat in about only four tablespoons of coconut milk.” Yeah, four tablespoons isn’t going to get you very far. Plus, oats and grains — which you can’t eat on the diet — are also known to protect against heart disease. “The fact that this diet prohibits foods which are protective against cardiovascular disease, while promoting foods rich in saturated fats, such as red meat and coconut-based products, is very concerning,” concludes Mikus.

4. It’s got a bad attitude. There’s a tough-love element to Whole30 that can sometimes come off as promoting deprivation. Obviously, this is something that health professionals worry about. “The punitive approach of Whole30 can be risky psychologically and lead to an unhealthy relationship with food,” explains Devje. She especially notes that if you’re at risk of or have a history of disordered eating, a strict plan like this can be detrimental to your mental and physical health.

5. The results won’t last. It’s true that you’ll probably lose some weight and maybe even feel better on the Whole30, but once you start eating normally again, you’ll be back where you started. Mikus also shares that when you lose weight too rapidly, you’re at risk for gaining back even more than you lost.”If you aren’t careful about getting enough energy through nutrition during these 30 days, you could put your body in a hypo-caloric state, which could slow down your metabolism,” she explains. Basically, if a diet tricks your body into thinking there’s not enough food because you’re taking in too few calories, your metabolism is going to switch to storing (as fat) more of the energy you take in to help you survive in case food becomes scarce again. Helpful when our ancestors had to worry about a failed mammoth hunt, but not so much when we’re just making different choices at the grocery store.

The Bottom Line

All in all, it seems that experts agree that while there are some great things about Whole30 (everyone could use more vegetables!), none of them require you to be on the Whole30 to put them into practice, and there are a lot of drawbacks to the diet. “To anyone considering the regimen, I would say: Be kind to yourself, because Whole30 isn’t,” shares Devje. “Think beyond the 30 days, and cultivate an eating philosophy while you learn what foods work for you.” Seems like a pretty reasonable idea to us!

Have you tried Whole30? What did you think? Tell us about your experience @BritandCo!

(Photos via Getty)

25 Sick Day Recipes That’ll Get You Back On Your Feet In No Time

There’s absolutely nothing wrong with taking a sick day when you need it, but it’s totally normal to want to get back on your feet ASAP. You’re busy, after all! You’ve probably tried eating chicken noodle soupand drinking plenty of green juiceto make you feel better, but these 25 sick day recipes offer a little extra, with seasonal veggies, turmeric and other spices, plus cover everything from homemade cough drops to ice pops to hot toddies. They'll have you feeling like yourself in no time, so grab some tissues and a humidifier, curl up with your favoritecomfort show or fallbook, and focus on getting and feeling better.

Immune Boosting Winter Citrus Smoothie

Crush your cold with all the colorful in-season produce like blood oranges, beets, pomegranates, and rainbow chard spiced with ginger, turmeric, and cayenne. (via Half Baked Harvest)

Creamy Yogurt Popsicles with Berries

Nurse your sore throat with these healthy popsicles made with fresh berries and just five ingredients! (via The Real Food Dietitians)

15-Minute Asian Cold Remedy Soup

Maybe this soup’s claim has something to do with the hefty dose of fresh ginger in each bite.(via Fork in the Kitchen)

Cold-Soothing Chai Hot Toddy

Your grandma wasn’t lying when she said that a hot toddy is the best cold medicine. This chai-spiced version adds even more warmth to the drink and will lull you into a peaceful night of sleep. (via Baking Mischief)

Honey Chamomile Popsicles

Honey and chamomile are two soothing ingredients for a sore throat or upset tummy. Keep them stored in the freezer, and you and your kids will be more than happy to snack on them while sick. (via Vanilla and Bean)

Immune Boosting Garden Herb Stock

Once you get over your illness, you need to do everything you can to keep your immune system up. This nutritious stock is full of vitamins and minerals that you can drink straight or add to just about any dish you like. (viaOm Nom Ally)

Easy 30-Minute Homemade Chicken Noodle Soup

You’ve got to have a solid chicken noodle soup recipe, no matter who you’re trying to nurse back to health. This one has plenty of protein, veggies, and comforting egg noodles to get your stomach settled. (viaAverie Cooks)

Golden Milk

Delicious both hot or cold, this anti-inflammatory drink made with coconut milk, dates, turmeric, and cinnamon is full of medicinal properties that will leave you feeling great in no time. Plus, it's gluten and dairy-free, vegan, and super easy to make! (via Clean Cuisine)

Rosehip Tea

Ripe in late fall, rosehips are high in vitamin C and can help strengthen your immune system. This tea, made with these fruits of rose plants, has an amazing effect on your body, before and after your sick day. (via Give Recipe)

feelgoodfoodie.net

Chicken Lemon Rice Soup

If you're not a fan of noodles or just not in the mood for them, opt for a chicken and rice soup instead. (via Feel Good Foodie)

Turmeric Ginger Chickpea Noodle Soup

Thisimmune-boosting chickpea noodle soup is full of veggies with a flavorful ginger turmeric broth, plus it's ready in about 30 minutes! (via Crowded Kitchen)

All-Natural DIY Pineapple Cough Syrup

No more cough syrup at home? Go for this all-natural alternative. The combination of pineapple, cayenne, lemon, ginger, and honey is more than effective at keeping your coughs at bay. (via The View from Great Island)

Gingery Poached Egg Soup

Sometimes it’s hard to even eat chicken noodle soup when you’re feeling under the weather. This light version will be ready for you to sip in 15 minutes, and it won’t weigh too heavily on your stomach. (via The Kitchn)

Healing Turmeric Cauliflower Soup

The anti-inflammatory properties of turmeric are just one of the reasons this soup is perfect for healing your sick body. If you’re having any trouble swallowing, the smooth texture will be easy for you to get down and digest. (via Simply Quinoa)

Healing Bowls With Turmeric Sweet Potatoes, Poached Eggs, and

Lemon Dressing

When you’re able to eat a little bit more, a big bowl of nourishing ingredients is what you need. This sweet potato and brown rice bowl is full of greens, poached egg, and a lemony dressing to help you feel like a million bucks. (via Pinch of Yum)

Immunity Shots

You could go to a fancy juice bar to get an immune-boosting shot or you could make one at home for a fraction of the cost, and you won’t have to get out of your pajamas. Use your blender or juicer to combine carrot, ginger, lemon, and garlic together into a cold-blooded flu killer. (via With Food and Love)

Cold Buster Citrus Smoothie

If your immune system does give into the office cold, this vitamin C-packed drink will help you recover at lightning speed. (via Seasonal Cravings)

Moon Milk

Getting a good night’s sleep is one of the hardest things to do while you’re sick. This antioxidant-rich warm moon milk recipe features nutmeg and ashwagandha, both of which are known for lulling you into a restful slumber. (via Bon Appetit)

Super Immunity Power Salad

Move over, spinach. This kale salad is here to take the spot as the most nutritious and delicious way to eat your greens. (via The Garden Grazer)

Triple Berry Kiwi Smoothie

Who needs a multivitamin when you could just drink this smoothie every day? One kiwi has over 100 percent of your daily requirement of vitamin C, so you know that you’ll stay healthy through flu season with this as your breakfast. (via The Pretty Bee)

veggiesociety.com

Vegan Vegetable Noodle Soup Recipe

Even without the chicken, noodle soup is good for the soul. (via Veggie Society)

Homemade Hot Apple Cider Recipe

pinkowlkitchen.com

Homemade Hot Apple Cider Recipe

Sometimes all you need is a hot, seasonal drink to get you back on your feet. (via Pink Owl Kitchen)

www.averiecooks.com

CREAMY SWEET POTATO CHICKEN SOUP

Sweet potatoes are a great source of vitamin A which! Is great for fighting off illnesses.(via Averie Cooks)

takestwoeggs.com

SPICY SOFT TOFU SOUP

Sometimes all you need is a little spice to clear up a stuffy nose! (Takes Two Eggs)

Follow us on Pinterest for more sick day recipes.

This post has been updated.

Easy Homemade Sore Throat Gummies

These lemon, ginger, and honey gummies are better than any lozenge than you can get at the store. The natural ingredients will coat your throat and ease any annoying tickles or cough that you may have. (via Hello Creative Family)

Subscribe to our newsletter for more yummy fall recipes.
This post has been updated.

5 Money Mistakes That Can Destroy Your Friendships, According To Experts

Loud budgeting may be popular on TikTok, but conversations about money can still be awkward. I've been in romantic relationship for a little over a decade and we're just at a point where we've become aligned on finances. So imagine having random conversations with your family or friends that begin with, "I know I've never really asked before, but is it okay if I can borrow [insert x amount of $] until I can pay you back?" The nature of your platonic and familial relationships will totally determine whether you receive positive or negative responses.

As helpful as money can be, it can fracture even the closest relationships. Why? Well, psychologist Veronica West of My Thriving Mind, head of advice for Wells Fargo Emily Irwin; and Founder of Her First $100K money expert Tori Dunlap have a few ideas!

Keep reading for a few sneaky ways money can ruin your friendships:

1. Talking About Money Can Expose Hidden Feelings

Brit + Co

It's impossible to know how someone feels every second of the day, but we probably all think we have a good understanding of the people we're close to. But people are capable of hiding how they feel about something or burying their discomfort until certain situations 'expose' them. Why does it seem like money has a way of doing this?

Both Irwin and Dunlap agree that "money is taboo," leading people to avoid conversations about it. "Data tells us that we are more likely to talk about any other taboo topic—sex, politics, religion, even death—before we’ll talk about money," says Dunlap. West agrees and says, "Money is like that one friend who’s incredibly helpful but totally untrustworthy—everyone likes what they bring to the table, but no one wants to talk about them directly." Did you think of someone specific? It's okay because I did too!

The problem is that money can make "hidden insecurities come out, old sibling rivalries rear their heads," and more, according to West. "Even something like 'who paid for what' can suddenly become a life-or death conversation," she says. It's strange because Irwin says a Wells Fargo study shows that "many Americans across all ages are worried about money," proving we're all thinking about it, despite our avoidance issues.

2. And Money Can Also Create Unease In Conversations

Brit + Co

"When we don’t have open conversations about money, we’re left to navigate it on our own, which can keep us feeling underpaid, overworked, or unsure about our financial situation," Dunlap points out. She feels "discussing money requires a huge amount of vulnerability" which "isn't easy for everyone." You may have seen how other topics are swept under the rug by family members or friends based on reasons they're not ready to talk about.

Though Irwin believes saying something like saying, "'Here's what's keeping me up at night' or 'here's what my goals are' could strengthen connections," Dunlap knows that "shame, comparison, or fear of judgement" can cause people to remain tight-lipped about their finances.

If you've experienced a weird moment because of money or had to be the unfortunate witness of an awkward conversation, my apologies. It's not fun no matter who's involved because, unfortunately, "money carries layers of emotions, like pride and insecurity, that turn simple conversations into potential minefields," says West.

Dunlap says there's a silver lining if people are willing to be open, however. "The key is respecting each person’s comfort level, and encouraging openness if they're willing to meet you there. It’s not going to be perfect at first, but by starting to share more about your own financial experiences, you can start to break the cycle of shame and fear around money. You might be surprised at how quickly others are willing to open up too."

3. Making Assumptions About Other’s Money Status And Financial Situation Can Lead To Disrespecting Boundaries

Brit + Co

No one's saying you should never lend friends money, but being mindful about the decision is worth noting. West feels "it's complicated" while Dunlap believes the issue "can be tricky." There's a chance a low-key loan becomes an expectation that you should dish out money every time someone needs help, even if you're trying to maintain your own bills. "Lending money to a friend is like sharing your Netflix password—simple in theory, but one wrong move, and things get weird," West forewarns.

Dunlap also says, "When you lend money to someone close to you, there's always the chance that you won’t get it back. You want to be mentally prepared for that! Otherwise, it can strain your finances and your relationship. The emotional toll can be just as heavy, as unpaid loans can lead to resentment or awkwardness." It's not unusual to hear about certain friends being unreliable in more ways than one after you've let them borrow something. Unfortunately, Irwin indicates this happens because some people "don't expect to give something back that they've borrowed."

Because of this, Dunlap thinks "it's best to avoid loans if possible." Should you decide to move forward with helping out a friend who's in a bind, make sure you're both in agreement about repayment and what to expect moving forward. West says "having clear terms" or "gifting a small amount if you can afford it" is like "buying their friendship insurance." The latter is something Dunlap agrees with because it "helps prevent resentment if they can't pay you back as planned." Plus, she feels it also "keeps the loan within an amount you're okay with potentially losing."

4. Lending Money Is A Slippery Slope That Can Lead To Distrust And Resentment

RDNE Stock project

It's amazing how money can lead to a friendship breakup if boundaries aren't created or respected. "Money is a sneaky little devil who can push everyone’s buttons. It can cause resentment if one person feels taken advantage of or someone’s 'casual loan' becomes an epic saga of unpaid IOUs," West says. Not only that, but Dunlap knows "money can strain relationships between friends and family by highlighting differences in how we value it, expect to use it, or feel about sharing it."

Friends and family members shouldn't take each other's kindness for granted, but human nature is fickle at times. That's not an indicator that someone you love is a "bad" person, but they may feel like you owe them your time and money. However, Irwin says this isn't "de facto that that person is entitled." Still, Dunlap is more than aware how this can play out. "For example, it can lead to resentment if one person is always the one picking up the tab, while another might feel uncomfortable or indebted because they’ve been helped financially," she says.

On the other hand, it can show up a little differently in families. She adds, "Issues like unequal inheritance or constant requests for financial help can lead to deep emotional tension. Money can also become a tool for power imbalances, where one person feels in control and the other feels dependent, and that can mess with trust and respect."

Brit + Co

When certain negative patterns show up in relationships, it can make people decide to take a step back from being available. "And once distrust settles in, it’s hard to shake; nobody wants to be 'that friend' who’s forever dodging a Venmo request or getting side-eye from relatives at every family BBQ," West points out. How many times have you built up a wall with the people you love because of repeated unreliability or the expectation that you're supposed to help them whenever they ask? If you didn't hesitate to think of a moment, you're living proof that distrust can affect even the closest relationships.

Dunlap says, "When money becomes a main factor in a relationship, it can overshadow the connection, making it difficult to maintain genuine trust and understanding. You can avoid this by having open conversations with friends and family about your financial situation. Clear communication can help keep the focus on the relationship, not the money."

5. You Can Worry You're Not A Good Friend Or Family Member For Setting Money Boundaries

Brit + Co

Worrying about how other people feel can keep us from setting boundaries. There's a difference between being an empath and a people pleaser, but it's easy to blur the lines. You can absolutely empathize with someone's hardship while knowing you're not in the position to lend the amount they may be looking for. I'm a huge fan of saying that two things can be true at once — because they can.

Irwin says you need to "address the conversation head on" if a friend does ask you for a loan. Your response may depend on if their ask was "emotionally-charged or "in an uncomfortable environment," but Irwin doesn't recommend ignoring it. If you're not in the space to respond, here's what she suggests saying in a "timely" fashion:

"Hey, I need time to think about this. Let me get back to you."
"We can help you, but here are our boundaries."
"We see and understand you, but we're unable to help because we're trying to pay off debt or save for _______."

Yes, Financial Boundaries Are Essential

Brit + Co

Don't think you need to create financial boundaries for yourself and your friends? Think again. West says, "Establishing some ground rules is a lifesaver—think of it adding airbags to the friendship. Setting boundaries early on, like when you’re still in the happy, non-monetary part of the relationship, can protect both sides if things get sticky."

Here's how she advises you proceed with creating boundaries:

Keep it light and be honest; you’re not making a prenuptial agreement here, just letting them know you’d like to avoid “financial fireworks” later.
Say, “I’m your friend, not your ATM.” It’s funny but helps set the tone that your wallet isn’t a free-for-all.
Set a gift cap, such as, "I'm happy to chip in for brunch or a birthday, but let’s not get into home-loan territory.”
If you do lend, draw up a repayment plan. Think of it as adulting with a side of accountability to avoid “accidentally” becoming their financial fairy godmother.
Limit talk of big financial choices unless you’re genuinely invested together. After all, nobody needs to know how much their friend spends on avocado toast or scented candles, let alone home renos.
A little humor and some boundaries go a long way. You’ll save yourself a lot of awkwardness and keep the friendships intact, one “non-loaned” dollar at a time!

Alexander Grey/Unsplash

Tori says, "It's so important to have transparent conversations about money, set clear boundaries, and ensure that relationships are prioritized in any money exchange." Here are a few things you can try:

Communicate about your budget with a “gratitude sandwich.” Say you’re invited to an outing—a dinner, or a sports game—that isn’t within your budget right now. You can respond with the “gratitude sandwich.” The “pieces of bread” are positive, and the “meat” is the money thing you’re scared to say. Thank that person for the invite, let them know it’s not within budget right now, and then offer a cheaper alternative, reassuring them that you’d really love to see them. Offering an alternative reminds that person that declining their invitation isn’t about them, and you still care about them. In doing so, you prioritize your budget AND your relationship in the process.When in doubt, remember that no is a complete sentence. You don’t need to overcomplicate things, and sometimes a simple “no” is all you need.
Set expectations early. When planning trips with friends, discuss the budget and how costs will be split upfront. Having these conversations ensures that everyone is on the same page and helps avoid any misunderstandings. It creates a supportive, stress-free environment where everyone can enjoy the experience together without any added worries!

The Final Verdict:

Emil Kalibradov/Unsplash

Once you've weighed your options and considered what you need, you can decide to loan your friend money. However, Irwin wants you to consider being formal about it. "You can absolutely draft a promissory note or loan agreement so that your friend knows how serious you are about your boundaries. If you want, you can also put an interest rate on it," she says.

It's not to hurt your friend's feelings, but it is a boundary you can put in place so they think to themselves, "This is truly a loan because I'm borrowing money with the intent to pay it back," Irwin says. It could change the dynamics of your friendship, but it's more about being "purposeful about the language being used" so you and your friend can both move in the "right direction," according to Irwin.

If the idea of creating a 'loan agreement' sounds icky to you, Dunlap wants you to seriously consider it as "an extra bit of protection." She says all you need to do, again, is "try setting up a simple contract to outline repayment terms" because it "can help both of you stay on the same page and avoid misunderstandings down the road."

Her ultimate piece of advice? "Only lend what you're comfortable giving and potentially losing, and keep open communication to maintain trust and respect in the relationship."

If you set clear financial boundaries and still find that your platonic relationships are weird, we have tips to help you navigate a potential friendship breakup.

money advice money tips friendship advice relationships money

Why We Lose Flexibility As We Age — And How to Get It Back

Even if you weren’t exactly in line for the Olympic gymnastics team as a kid (another reason Simone Biles is so impressive, honestly), chances are, you look back on those days as ones of your peak flexibility. Like running, remembering things, and making new friends, bending gradually gets harder as you age. Fortunately, there are some things you can do to keep your flex! Here’s why you lose your bendiness — and how to get it back.

Why Your Flexibility Stalls

Brit + Co

As though going through puberty weren’t enough of a struggle, it’s also the time when you start to lose your natural flexibility. “No one is more flexible in their life than they are as a child,” says Dr. Leython Williams, a doctor of physical therapy at Athletico Physical Therapy. “However, during puberty, children often become temporarily less flexible. Some children have slow growth spurts, while others grow very quickly. This temporary decrease in muscle length/flexibility is a result of their bones growing faster than their muscles and tendons can stretch.”

Note that Dr. Williams refers to this particular loss of flexibility as temporary — meaning we can’t blame puberty for the fact our toes seem to be getting farther away every time we try to touch them.

Brit + Co

“There is no specific age when we wake up and our flexibility has ‘officially declined.’ However, it is a fact that as we age our flexibility decreases, which leads to decreased functional ability and mobility,” he explains. “As our bodies get older, we lose a small amount of flexibility as a result of the normal aging processes. There is loss of water in our tissues and intervertebral discs, increased stiffness in our joints, and a loss of elasticity in muscles and tendons. In our 20s and 30s, it is important that we develop a consistent static and dynamic stretching regimen to establish and maintain flexibility and range of motion more easily into our older years.”

That’s right: What you do now matters later. And this isn’t just about keeping up in yoga, Dr. Williams cautions. “It becomes imperative that we stretch regularly to decrease our likelihood of various injuries.” Jill Belland, co-founder of Barre Belle, agrees. “It’s easy to feel invincible if you’re young and injury free! Flexibility will reduce your risk of injury: What doesn’t bend will break. Increased range of motion, balance, and mobility are all linked to flexibility and contribute to overall strength and fitness.”

How to Get It Back

Brit + Co

When you’re a kid, flexibility comes naturally; when you’re an adult, you have to take responsibility for improving and maintaining it. “Peak flexibility age for adults can differ person to person and depends largely on their physical activity habits,” says Dr. Rachelle Reed, PhD, Pure Barre’s manager of training development and barre kinesiologist. “Notably, flexibility can be improved at any age when flexibility training is incorporated into a regular exercise routine. It’s important for adults to be strategic about including flexibility training into their workouts, because maintaining flexibility and physical function as we move into middle and older adulthood is associated with better quality of life and independent living.”

There’s no one flexibility standard everyone has to meet, Belland reassures: “There is no golden rule for what perfect flexibility is person to person, but there are simple markers such as touching your toes from a forward fold for hamstrings/lower back, or reaching for your hands behind your back, with one hand behind the head and the other behind the waist, for shoulder mobility. You don’t need to be a contortionist; moving around with fluidity in your everyday life and having good range of motion in your favorite activities without feeling pain or tension is a better way to gauge your own personal goals.”

Brit + Co

But where do you start if you want to improve your flexibility? Dr. Reed explains, “There are two main types of flexibility training that you should aim to incorporate into your routine: Dynamic stretching, where a stretch is performed by moving through a challenging but attainable range of motion several times in a row, and static stretching, where a stretch is held in a challenging but attainable position for a longer period of time (at least 10-30 seconds).”

How do you know how far to go? “Our muscles have a natural stretch reflex that prevents us from going too far into a stretch, which can also cause injury,” Belland tells us. “Aim to gently stretch through this reflex. The key to increasing flexibility is about time under tension: It takes around 20 seconds to ease through the stretch reflex. Reintroduce the stretch and hold it for 10 seconds longer, working up to one minute. The second time you introduce a stretch, the stretch reflex will diminish, allowing your body to get deeper into your stretch and also building better muscle memory.”

Brit + Co

If you’re still worried about injuring yourself — especially if you’ve been injured in the past — Dr. Williams recommends seeing a physical therapist for guided stretches. Belland reminds us that you don’t have to go to the gym or spend hours on stretching. “Stretch a little bit every day when you can fit it in after a workout or in front of the TV. If you just don’t think you’ll stretch on your own, getting to a yoga or a barre class is helpful if you need the accountability of a dedicated time and space.”

Speaking of the gym, just as your phys ed teacher told you, stretching is especially important before and after a workout. “Far too often active individuals begin their workouts without a dynamic stretch,” Dr. Williams says. “Dynamic stretching increases one’s range of movement and blood flow to soft tissues prior to physical exertion and/or sport performance. This type of stretching is vital in improving performance and reducing the risk for injury.”

But you don’t have to be an athlete to benefit — in fact, stretching is an important antidote to all that sitting those of us with desk-based jobs tend to do. “Sitting at your desk all day can lead to decreased flexibility in hip flexors and hamstrings by keeping them in a shortened position for a prolonged period of time,” Dr. Williams warns. “Consider a standing desk or work station or taking several breaks throughout your work day to stand up and stretch.”

Instead of looking back on your kid-level flexibility as a long-ago dream, mix in a little bit of stretching into your new daily routine — especially if you work at a desk! You might never get your legs behind your head, but your older self will thank you for it. Check out The Best Time to Stretch During Your Workout for more!

Lead image via Brit + Co.

This post has been updated.

healthy living workouts fitness

25 Anthropologie Gifts That Are Perfect For The Cool Girl In Your Life

If you’re one of those people that prides themselves on delivering the perfect present and finds joy in seeing the giftee's face light up, Anthropologie is going to be your BFF for finding gifts this holiday season! From home decor to apparel and everything in between, Anthropologie delivers unique and eclectic finds that are fun and fashion-forward. It can be challenging sifting through the endless online racks of their treasures, though, so I’ve broken down the best gifts from Anthropologie so all you have to do is press *add to cart*!

Our 25 favorite Anthropologie gifts for 2024 gifting:

Let's jump into the best gifts from Anthropologie for the season! These are perfect for teen girls, Gen-Z-ers, fashion lovers, and those who can't help but hop on the latest trends.

Anthropologie

For the one that plans like it's a full-time job: 2025 17-Month Monogram Planner

Is there ever a better gift than something that'll help them keep their life in order? 2025, we're coming for you.

Anthropologie

For the cozy-chic gal: UGG Classic Mini Boots

These mini UGG boots are so on-trend right now, any cool fashion gal will adore them as a gift.

Anthropologie

Bring street style to their closet: The Oversized Brigitte Satchel by Melie Bianco

This bag fits everything your giftee could possibly need in the day-to-day – and then some.

Anthropologie

For the skincare-obsessed: NuFACE Mini+ Gift Set

This slightly-bougie skincare device tones and lifts your face while targeting signs of aging, like fine lines and wrinkles. It'll be such a luxe upgrade to your giftee's current routine!

Anthropologie

For the girl on the go: New Balance 530 Sneakers

These fashion-forward sneakers work well across a variety of outfits and occasions, like hitting the gym, going on a hot girl walk, or running weekend errands. The cool girl in your life will love pairing them with her favorite matching workout set and a sleek trench coat when it's cold out.

Anthropologie

Being trendy is too easy: Cherry Lips Bag Charm

Bag charms are all the rage right now, so help them hop on the trend with this adorably eye-catching keychain.

Anthropologie

To wear with her cowgirl boots: Worn/West Let's Go For a Walk Trucker Hat

Trucker hats are the perfect head gear for a casual-get up. Styles that make a statement like this one are perfect for the Western fashion lover!

Anthropologie

Seasonal scent for their space: Icon Woody Fresh Balsam & Cedarwood Glass Candle

Anthropologie's candle selection is bomb – you're bound to find a scent your giftee will approve of. We recommend this seasonal woody scent encased in a festive, tree-dotted glass!

Anthropologie

Unique lighter that looks like decor: Nomatiq Flume Electric Lighter

Pick up this electric lighter to coordinate with any candle gift. We promise they've never owned a lighter like this!

Anthropologie

Okay, she's a bookworm: I-SEA Aviator Readers

Whether she's working through her current TBR list or starting off the workweek, these chic readers will help her see clearly. You can snag 'em in a handful of colors and different strengths based on her vision.

Anthropologie

Straight to the point for the shoe lover: Maeve Pointed-Toe Moto Mary Jane Flats

All the cool girls are rocking pointed flats for winter. Bonus points for this pair being metallic!

Looking for more gift recommendations for 2024? Be sure to sign up for our email newsletter!

Brit + Co may at times use affiliate links to promote products sold by others, but always offers genuine editorial recommendations.

This post has been updated with additional reporting by Meredith Holser.

gift ideas gift giving anthropologie shopping holidays gifts

Cheeky Gift Ideas That Suit Anyone and Everyone

Surprise your loved ones with these cheeky gift ideas that are perfect for anyone and everyone! From quirky gadgets to fun, useful finds and playful accessories, these picks are designed to bring a smile to anyone's face. Whether you're shopping for a close friend or that hard-to-please relative, these unique finds add a dash of humor and charm to your holiday gifting. Explore these playful gifts and make this season memorable with presents that everyone will enjoy.

Thanks for reading about our favorite finds from across the internet! FYI: We participate in affiliate programs and may get a share of the revenue from your purchase.

This calming toy to Help Reduce Anxiety

Amazon

This Purrble calming toy has been awarded Amazon’s choice, and will be both fun and soothing for children. It is a high-tech tool and a soft, furry toy that is a cuddly interactive companion that can help children stay calm in moment of stress and anxiety!

Nutritionists Weigh in on Why You Should Reconsider Doing Whole30

The Pros

The Cons

The Bottom Line

Homemade Hot Apple Cider Recipe

Keep reading for a few sneaky ways money can ruin your friendships:

1. Talking About Money Can Expose Hidden Feelings

2. And Money Can Also Create Unease In Conversations

3. Making Assumptions About Other’s Money Status And Financial Situation Can Lead To Disrespecting Boundaries

4. Lending Money Is A Slippery Slope That Can Lead To Distrust And Resentment

5. You Can Worry You're Not A Good Friend Or Family Member For Setting Money Boundaries

Yes, Financial Boundaries Are Essential

The Final Verdict:

Why Your Flexibility Stalls

How to Get It Back

Let's jump into the best gifts from Anthropologie for the season! These are perfect for teen girls, Gen-Z-ers, fashion lovers, and those who can't help but hop on the latest trends.

For the one that plans like it's a full-time job: 2025 17-Month Monogram Planner

For the cozy-chic gal: UGG Classic Mini Boots

Bring street style to their closet: The Oversized Brigitte Satchel by Melie Bianco

For the skincare-obsessed: NuFACE Mini+ Gift Set

For the girl on the go: New Balance 530 Sneakers

Being trendy is too easy: Cherry Lips Bag Charm

To wear with her cowgirl boots: Worn/West Let's Go For a Walk Trucker Hat

Seasonal scent for their space: Icon Woody Fresh Balsam & Cedarwood Glass Candle

Unique lighter that looks like decor: Nomatiq Flume Electric Lighter

Okay, she's a bookworm: I-SEA Aviator Readers

Straight to the point for the shoe lover: Maeve Pointed-Toe Moto Mary Jane Flats

This calming toy to Help Reduce Anxiety

This Puffer Bomber Is So Chic

Blow Off Some Steam With A Dammit Doll

A Form of Shart

Fidget Putty Is Perfect For Concentration

Advent Calendar But Make It Makeup

Mini Karaoke Machine

These Slippers Are Perfect for Cold Weather

Remove Sebum and Blackheads With This Tool

The Not-So Piggy Bank

Put Your Phone on DND and Enjoy Some Quiet Time

The Top Selling Pillows On Amazon

Shoe Spray to Spray the Stink Away

This Organizer Bin With a Genius Design

A Portable Photo Printer To Make Prints Anywhere

This Desk Lamp For Lighting But in the Cutest Way

Cowboy Hat-Wearing Duck Lamp

This Comfortable Bath Pillow Takes Relaxation to Bliss

The Stanley Stainless Steel Tumbler Is a Fan Favorite

Go Solo

Wrap Up In Warm in These Essentials

Comfy Couch Blanket

Nostalgic Glow From This Tetris Lamp

They'll Feel Pampered With This Laneige Holiday Gift Set

Astronaut Galaxy Night Light

Handprint Kit

This Heated Neck Stretcher For the Whole Body

This Camera Bundle for Pro-Level Shots

Give Their Plants a Personality with these Magnets

This Book Nook for DIY Enthusiasts

Relieve Tension With an Infrared Heat Mat

A Coloring Book with a Sense of Humor

Legacy Journal

Christmas Snow Globe for Magic Glittery Moments

For the True Crime Lover

This Kit to Crochet the Stress Away

These Solar Wind Chimes For Musical Days and Nights

Every Kitchen Needs One

This B5 Balm Soothes Dry Skin

Gift the Joy of Cozy, Warm Sips with a Temperature-Controlled Mug

The Screaming Goat: For the Office Jokester

This Smart Notebook Transmits Handwritten Notes

Healing Crystal Candle To Calm Their Bah Humbug Attitude

These Nostalgic And Fashionable Mini Ugg Boots

This Unique Jewelry Wash Makes It Easy to Keep Your Jewelry Sparkling