10 Healthy Holiday Tips for Physical and Mental Health

Though it’s the most wonderful time of the year, the holidays can bring about a lot of unhealthy things, from over-the-top meals to stress. Luckily, balancing holiday happenings and your health only requires setting some time aside to focus on yourself and wellbeing. Read below to learn how to find a healthy balance this holiday season with these tips to maintain your physical and mental health.

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Health Holiday Tips for Physical Health

Detoxify

One of the most useful healthy holiday tips is detoxification. There are many benefits of detoxification, such as the elimination of toxins and chemicals, ease of muscle soreness, and general relaxation. Sweating is one of the main forms of detoxification. Either hit the gym or use an infrared sauna for a deep sweat session that will leave you feeling healthier this holiday season. An infrared sauna will take your detox to the next level with a slew of other health benefits.

Eat Well

Pumpkin pie, hot chocolate, turkey, mashed potatoes, mulled wine… the list can go on for all the delicious treats associated with the holidays. This holiday season, indulge with moderation. Try to keep the decadent treats to a minimum and save up for the big holiday meals. Between the big meals, eat healthy foods as the main part of your diet and make sure you have plenty of fresh fruits and vegetables to get your daily dose of vitamins.

Exercise

Keep yourself warm this holiday season by exercising. Apart from the warmth, exercise is one of the top ways to stay healthy regardless of the season. With large, indulgent meals and the desire to just sit in front of the fire, it’s easy to fall off the workout wagon. Get active for 30 minutes every day, whether that means taking a stroll outside or hitting the gym. This way, you can work off those extra holiday calories and get your blood pumping.

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Get Rest

Rest is one of the most important healthy holiday tips. This season, take time to rest and relax to recharge your body. Whether it’s an hour to read your favorite book or ensuring you get the proper amount of hours of sleep every night, rest is important for brain function, mood, and even cardiovascular health. Between work, social engagements, and general life things, it is important to make time for yourself and take it easy to let your body heal and recuperate.

Prevent Sickness

The holiday season means colder temperatures, which often lead to sickness if proper precautions aren’t taken. Cold weather facilitates the spreading of germs and lowers your immune system. While you may still get a winter cold, there are measures you can take to reduce your chances of catching anything. Do the above and rest, eat well, take vitamins, stay active, and drink water to keep your body in top health. If you do get a cold, try natural cold remedies to help it pass.

Health Holiday Tips for Mental Health

Budget

The financial strain of the holidays can unfortunately be quite wearing on the holiday cheer you’re supposed to feel. From gift-buying and decorating to hosting large dinners and paying the heating bill, holiday spending easily adds up. Alleviate some of the financial stress by creating a budget for the holidays. Plan your expenses wisely so you can buy the things you need while still having some extra funds to relax and enjoy the holiday season without worry.

Meditate

Quieting your mind may seem like a difficult task when the holidays are a whirlwind of holiday parties, gift planning, and family travel, but taking 10 minutes of your day to meditate can help significantly reduce your stress. Work meditation into your daily routine, whether it’s when you wake up or before bed. Take this time to center yourself and collect your thoughts. Meditation can be done anywhere, but we recommend in a sauna or in bed for ultimate relaxation.

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Plan

A little planning goes a long way during the holidays. Plan by creating a list of things that need to be done, then sort each item by priority. Not only does making a list help you organize your thoughts, it also helps you visualize the number of things that need to get done. By seeing everything, you have a better understanding of what needs to get done and by when. Running around in a last-minute tizzy to figure things out will only leave the holidays feeling rushed and stressful.

Set Boundaries

With holiday travels, parties, and other events, your planner may be booking up pretty quickly. An important tip for mentally staying healthy during holidays is learning how to set boundaries. Set these boundaries with yourself and be comfortable with saying no to plans that don’t work with your schedule. Overloading yourself with responsibilities will lead to stress and dread, when holiday events should be something you look forward to and enjoy.

Step Outside

Depending on where you are, the weather outside may be frightful, but the benefits of going outside are so delightful. Spending some time outside is linked to many benefits that may affect your mental health during the holidays, such as boosting creativity and concentration, fighting Seasonal Affective Disorder, improving your mood, reducing stress, and preventing cabin fever. Don’t get the winter blues stuck inside, bundle up and go outside for your mental health

This holiday season, take care of your mind and body with these healthy holiday tips. Investing in your own health is the best gift you can give and receive. All it takes is setting time aside every day to focus in on your thoughts and taking healthy precautions to make the holidays stress-free and healthy.

9 Emotional Health Tips for Emotional Wellness Month

October is Emotional Wellness Month, and learning about your own emotional wellness is an important factor in your overall wellness. Just like mental health, emotional wellness impacts many aspects of your life, from physical health to social life. When your emotional intelligence is in a healthy space, you will be able to properly navigate life in a level-headed and self-confident manner. Learn how to boost your emotional awareness and improve your mental health.

What is Emotional Wellness?

How you feel can affect your ability to carry out everyday activities, your relationships, and your overall mental health. How you react to your experiences and feelings can change over time. Emotional wellness is the ability to successfully handle life’s stresses and adapt to change and difficult times.

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Emotional vs Mental Health

Mental health involves cognitive thinking and harnessing one’s attention to stay focused, which includes processing information, storing it in memory, and understanding this new information. Mental health includes our emotional, psychological, and social well-being. Mental health also includes appropriately exercising reason and processing any learned information.

Emotional health is the state of positive psychological functioning and involves expressing one’s emotions appropriately for one’s age. Emotional health includes our thoughts, feelings, and behavior internally and externally. It requires managing emotional actions and gauging the appropriate reactions to situations, preventing unnecessary and unhealthy stress, which if severe enough can lead to depression. Maintaining positive emotional health is an active process.

Benefits of Emotional Intelligence

Emotional wellness inspires self-care, relaxation, stress reduction, and the development of inner strength. It is important to be attentive to both positive and negative feelings and be able to understand how to handle these emotions. Emotional wellness also includes the ability to learn and grow from experiences.

Once you accept your feelings, you can begin to understand why you are feeling that way, and decide how you would like to act in response to those feelings. Being emotionally well grants you the power to express feelings without any constraints. Emotional well-being encourages autonomy and proper decision making skills. It is an important part of overall wellness.

How to Improve Emotional Health

In order to begin the route to emotional wellness you must always remember to be optimistic. Optimism allows you to greet all emotions—both positive and negative—with a confident attitude that allows you to learn from your mistakes. Once you have mastered emotional wellness, you will experience life a little differently. Your life will be more balanced and you will develop a deep sense of awareness. Below are some strategies for you to practice in order to boost your emotional wellness.

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Use an Infrared Sauna

Using an infrared sauna will help you feel relaxed, rejuvenated, and renewed, which in turn benefits your mental state. Sauna use is a great way to get away and release any built-up tension and stress, and have been shown to affect the autonomic nervous system putting you in the parasympathetic (rest and digest) state allowing your body to heal.

Not only does infrared sauna heat help with physical ailments, which in turn improves mental health, it also helps your mind learn how to better cope with stress and emotions. Studies show that short periods of hyperthermia, like those experienced in a sauna, potentially ease depression because short “hits” of stress can stimulate and benefit brain tissue by teaching the brain how to be better-equipped to handle other forms of stress.

Strengthen Social Connections

Social connections might help protect health and lengthen life. Scientists are finding that our links to others can have powerful effects on our health—both emotionally and physically. Whether with romantic partners, family, friends, neighbors, or others, social connections can influence our biology and well-being.

Seek Support

If you are feeling overwhelmed by emotions, know you are not alone and that there are plenty of available resources to help discuss solutions. Whether your support comes from family, friends, or professionals, reach out to those why can help. As mentioned above, our social connections play a large role in our overall health, especially emotional wellness

Reduce Stress

Everyone feels stressed from time to time. Stress can give you a rush of energy when it’s needed most. But if stress lasts a long time—a condition known as chronic stress—those “high-alert” changes become harmful rather than helpful. Learning healthy ways to cope with stress can also boost your resilience.

Practice Mindfulness

The concept of mindfulness is simple. This ancient practice is about being completely aware of what’s happening in the present—of all that’s going on inside and all that’s happening around you. It means not living your life on “autopilot.” Becoming a more mindful person requires commitment and practice.

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Learn Coping Skills

When your world changes, even if just a little bit, it is easy to feel out of touch with your emotions. Although change can feel overwhelming, most people can make it through the coping process with the support of family and friends. Learn healthy ways to help you through difficult times, such as focusing on activities that bring you joy and reduce stress.

Invest Time in Yourself

When not making time for yourself, it is easier to become stressed and lose yourself. Stress can lead to depression, lack of motivation, insomnia, headaches, and tension. The importance of self care is avoiding those symptoms of stress and focusing on bettering yourself from within. Treat your mind to things that make you happy, from classes to spa days.

Get Ample Sleep

To fit in everything we want to do in our day, we often sacrifice sleep. But sleep affects both mental and physical health. It’s vital to your well-being. When you’re tired, you can’t function at your best. Sleep helps you think more clearly, have quicker reflexes and focus better. Take steps to make sure you regularly get a good night’s sleep.

Brighten Your Outlook

People who are emotionally well, experts say, have fewer negative emotions and are able to bounce back from difficulties faster. This quality is called resilience. Another sign of emotional wellness is being able to hold onto positive emotions longer and appreciate the good times.

21 Natural Anti-Aging Tips & Infrared Sauna Skin Benefits

Your skin is one of the most important parts of your body, so keeping it healthy should be a priority in your health care routine. The skin is the most exposed of our organs, making it susceptible to the effects of external forces like weather, injury, and products we put on it. All of these factors play a role in how quickly our skin shows signs of age, but there are many natural anti-aging practices you can incorporate into your regular skin care routine to reduce the signs of wear.

To keep your skin looking young and radiant, read below to learn how an infrared sauna and other natural anti-aging techniques can help.

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Sauna for Skin Care: Infrared Sauna Skin Benefits

There are many well-known infrared sauna health benefits such as detoxification, reduced inflammation, and muscle recovery. But is the sauna good for your skin, too? Absolutely! In fact, the detoxification, inflammation reduction, and recovery are all things that impact the health of your skin.

Infrared sauna skin benefits include rejuvenation and detoxification. The infrared heat penetrates deeply into the skin to accelerate cellular activity and increase circulation to bring more nutrients to the skin and aid in rejuvenation. Through this process, the infrared heat causes sweating, which detoxifies the pores. Sweat is one of the top natural anti-aging remedies as it helps purge dirt, debris, and toxins from your skin. Unclogged pores means less breakouts and a smoother, younger-looking complexion.

When using a sauna for skin care, it is important to remember aftercare as well. The heat from the sauna helps open pores, which is great for detoxification, but can cause pores to clog again if sweat is not washed away immediately. Rinse off with cold water to wash away toxins and close the pores again. Then apply a moisturizer to your skin and be sure to drink plenty of water to rehydrate after sweating.

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Natural Anti-Aging Tips

Essential Anti-Aging Products

Eye Cream: The skin around your eyes is delicate and requires extra care. Natural eye cream has anti-aging properties such as the reduction of dark circles and fine lines. Apply eye cream every night before bed.

Exfoliant: Using a natural exfoliant on a semi-regular basis helps skin look younger by removing dead skin cells and revealing a brighter complexion. Read your product’s recommendations for frequency, and don’t over-exfoliate.

Gentle Cleanser: Whether you wash your face once or twice a day, using the right cleanser is crucial. A gentle cleanser will reduce irritation and will ensure you aren’t washing away any healthy oils on your face.

Moisturizer: The biggest of the anti-aging tips and the key to younger skin is moisturizing. From your legs to your face, invest in high-quality moisturizers for different areas of your body to maintain elasticity and reduce wrinkles.

Retinol: Some prescription retinoid products have a bad reputation for being too strong, but retinol for gentle and natural anti-aging exists. Retinol is a form of Vitamin A and helps fight acne, reduce wrinkles, and stimulate collagen.

Sunscreen: Sun damage is one of the most aging and harmful effects on the skin. It can cause burns and wrinkles, and in more extreme cases, skin cancer. Daily sunscreen of at least SPF 15 will help protect from regular sun exposure.

Vitamin C: Ascorbic acid, or Vitamin C, is an extremely antioxidant-rich product with anti-aging properties. This vitamin can be applied as a serum to help even skin tone, protect from UV damage, and brighten complexion.

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Top Anti-Aging Tools

Cleansing Brush: Using your hands to apply cleanser can suffice, but cleansing brushes clean more thoroughly. With vibrations and bristles, cleanser can penetrate more deeply to remove dirt, oil, and debris from your skin.

Dermaplaning Tool: Dermaplaning is sometimes referred to “shaving” your skin. Really, it’s a deeper form of exfoliation, and it works by lightly removing the top layer of dead skin cells to reveal skin that is radiant and younger-looking.

Gua Massage Tool: Gua sha is an ancient Chinese healing technique that uses a tool to massage the skin with mild pressure. When scraping your skin with this tool, circulation is improved to reduce inflammation and reveal healthier skin.

Facial Roller: Similar to the gua massage tool, facial rollers help reduce inflammation. This approach uses gentle strokes to increase circulation, improve lymphatic flow, and distribute products over skin for even coverage.

Infrared Sauna: As mentioned above, using an infrared sauna for skin care is one of the top natural anti-aging tools. Infrared waves penetrate deeper into the skin to increase circulation, detoxify, improve complexion, and reduce wrinkles.

Light Therapy Tool: Practicing anti-aging skin care at home can be as easy as wearing a mask or holding a wand. LED therapy uses light waves to impact skin on a cellular level. Light therapy can help with wrinkles, inflammation, acne, and more.

Microneedling Roller: At-home microneedling tools are designed for gentler use than professional applications. They use small needles to lightly puncture the skin to allow for better product absorption, skin exfoliation, and blood circulation.

Best Anti-Aging Skin Care Routines

Drink Water to Hydrate: While you might not see a visual change (use moisturizer for that), staying hydrated allows the body to purge toxins and keeps it functioning properly. A healthy body results in healthy skin.

Get Plenty of Sleep: Sleep allows your body to rest and reset, which is an important step in any skin care routine. It is recommended to put products on before bed to allow skin to fully absorb them without interruptions.

Layer Products Properly: When applying products to your skin, layer from thinnest to thickest so products can absorb into the skin more easily and effectively. Wait 1-2 minutes between products for ultimate absorption.

Protect Your Skin from Trauma: Whether it’s by applying sunscreen to protect from burns or avoiding picking at blemishes, preventing trauma to your skin can help avoid scarring and preserve it for years to come.

Remove Makeup Before Bed: If you wear makeup, removing it before bed is crucial to keep your skin looking healthy and young. Sleeping with makeup means more opportunities for clogged pores and breakouts.

Stick to a Regular Skin Care Schedule: Switching on and off from a skin care routine can’t guarantee any lasting results, which is why it’s important to find a routine that works for you and stick to it. Experts say to be consistent for 4-6 months to see results.

Visit a Dermatologist: Anti-aging skin care routines at home are nice, but having a professional exam with a dermatologist helps identify changes in your skin and ensures you are on the right track for healthy skin.

Taking care of your skin should be one of your top priorities when it comes to your health. Once you have found the products, tools, and routines that fit your skin type and lifestyle, you will be on your way to healthy, glowing skin. Practicing natural anti-aging techniques like applying natural products and using an infrared sauna for skin care will ensure a bright and young complexion for years to come!

TIPS FOR ATHLETE RECOVERY & INTERVIEW WITH SKIER MO LEBEL

Being an athlete requires skill and a strong focus on keeping your body in top shape. Unfortunately, even the most cautious can face injury. Amateur and professional athletes alike are prone to injury, and having the right process for recovery is important for staying in top shape and getting back into action. Read below for an interview with skier Mo Lebel on her inspirational recovery journey. Additionally, find athlete recovery tips on what tools to use and which exercises to try for injury prevention and reduction to stay safe and healthy!

Interview with Mo Lebel & Her Athlete Recovery Experience

We have had the pleasure of speaking with 2018 U.S. National Downhill Champion Mo Lebel on her experience with the athlete recovery process. 21-year old Maureen Lebel, also known as Mo, has had an impressive ski career. Essentially raised on the slopes, Mo has proved to have skiing in her blood. Today, she is now a member of the U.S. National Training Group (NTG) and was crowned the 2018 U.S. National Champion in downhill. Suffering an injury in early 2018 obviously hasn’t held her back from achieving big dreams.

Read below for Mo’s take on athlete injury and how she found success in recovery:

How long have you been skiing? Were you involved in athletics before then?

My whole life! I started skiing before I was two years old and have never looked back!

What are your biggest successes and motivators in your sport?

My biggest successes would be representing the United States at the Junior World Championships and becoming the 2018 U.S National Downhill Champion.

My motivation is my love for the sport. Whether it’s ski racing or just skiing, I love being out there on the snow. In a lot of ways, ski racing is addicting and everyday that makes me want to be better and better. I meet people who will be in my life forever, go places I could only dream of going, and have learned life lessons that carry me through my day to day life. It’s pretty cool how ski racing has shaped me!

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In all of your time in athletics, is injury a common occurrence?

Generally, yes. Ski racing is a high risk sport and injury is not uncommon among a lot of ski racers. Almost every ski race I compete in, an athlete will injure themselves. Luckily, I’ve only had two season-ending injuries (both within the same year). Us ski racers work tremendously hard in the gym to become as strong as possible to prevent these injuries.

What are the biggest setbacks that come with being an injured athlete?

The inability to continue to fulfill your passion!

The setback is not only personal, your support crew feels it too. This can be added stress, but also added motivation. So much hard work goes into any sport and when all of a sudden it’s ripped away from an athlete, it can feel as if your whole life is put on hold. In reality it’s just a bump in a very long road. Negativity, sadness, and anger are pretty common. What really matters is how fast an athlete can put those thoughts behind them and move forward in a positive way. The biggest setback for any athlete is the limitations of their own mindset. It’s all a learning proces,s and developing resilience is the lesson we learn.

How do you work through your injuries, and why is recovery process important to you?

I have found that staying as positive as I possibly can has helped me heal the fastest and get through my injuries. When I get down on myself I lose sight of what I’m working towards and what I have already accomplished in my career. Personally, sticking to a routine is mandatory. I work through my injuries by establishing a recovery process that includes eating right, exercising as much as possible without pushing it too hard (which is very difficult as a ski racer), spending as much time in my infrared sauna as possible, getting LOTS of sleep and remembering to never take myself too seriously!

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How has using infrared technology helped in your recovery process?

I am so impressed with my infrared sauna! It has helped my muscles recover exceptionally fast. Currently, I have a lot of muscle strength to gain back on one leg and spending time in my sauna allows me to strengthen my leg everyday versus every other day. Rarely do I need a “recovery day”. My blood circulation has improved tremendously and I haven’t had swelling in my broken leg for about two months. I broke it three and a half months ago.

I can tell my healing process has been expedited. My infrared sauna has also been great in lowering my stress and mental fatigue during my recovery process. I believe that the infrared sauna heals on all levels, from incision sights and scars, to deep tissue and bone and the benefit of mental stress reduction. It is a fascinating recovery tool. I can foresee this technology becoming a standard for recovery and maintenance for all.

Do you have any advice for athletes currently going through recovery?

To any recovering athlete, consider finding access to an infrared sauna or investing in one. My recovery is moving in such a positive way, so fast. I can’t imagine this process without infrared technology. I am feeling so great physically and psychologically and I know how crucial that is for athletes. The healing progression is noticeably superior with the incorporation of infrared technology.

Never forget the reasons why you’re recovering! No matter where you are in life, always bring your best!

Athlete Recovery Equipment

Infrared Sauna

After working out, you’re sure to feel sore in the muscles you’ve worked. During exercise, your muscles are worked harder than they are accustomed to, which causes them to form microscopic tears. These tears cause inflammation and can result in muscle soreness, tightness, cramps, and sensitivity. Your body then heals these tears to make your muscles stronger. Using a sauna enhances the muscle recovery process by increasing blood circulation and carrying oxygen-rich blood to oxygen-depleted muscle. Heat also allows muscles to relax better, thus relieving muscle tension.

Inversion Table

Inversion therapy is a pretty simple concept. It uses gravity to relieve pressure, increase blood flow, and reset important bodily functions – all of which are vital to the recovery process. Triathletes and other athletes with punishing workout schedules have seen incredible improvements in their overall health as a result of inversion therapy. Inversion therapy helps improve joint health, increase core strength, ease stress, and boost circulation.

Recovery Boots

By using recovery boots in your daily workout, you can speed up the recovery process that your body’s lymphatic and vascular systems perform naturally over a longer period of time. Pneumatic compression increases blood circulation and helps your body get rid of accumulated waste in your muscles faster and more efficiently than your body normally can. The result is that your muscles heal and recover faster.

Athlete Recovery Tips

One of the most frustrating parts of being an injured athlete is the feeling of being inactive. While you may be tempted to jump right back in to your regular routine once you start to feel better, getting back into fitness after an injury must be done slowly and carefully to prevent delayed healing and avoid any further injury. Before getting started with any intensive actions, do these few things:

Explore different physical therapies to find relief such as compression, inversion, and infrared therapies
Prepare yourself mentally, understand that you won’t be performing at your optimal levels
If you suffered a serious injury, consult with your doctor before starting any strenuous activities
Listen to your body and stop or slow down if needed, do not push yourself to unbearable discomfort
Diversify your workouts with cross-training, focusing on non-injured parts of your body to keep moving

Once you are ready to get active, try low-impact athlete recovery exercises to ease you moving in a safe and healthy manner so you can be back to full-form in no time.

Athlete Recovery Exercises

Back Injury Recovery

Properly recovering from a back injury is critical to your spinal health. It ensures you maintain your mobility, posture and muscle strength so you can protect your spine. The key to recovering from a back injury is your core. If you’re returning to exercise after an injury to your back, try these core strengthening pelvic tilts and bird dogs.

Shoulder Injury Recovery

Shoulder injuries such as bursitis or tendonitis can be chronic and take a long time to heal. They can cause severe pain and impact your quality of life, making it difficult to perform movements such as reaching, pulling or pushing. Once you’ve been cleared to begin using it again, shoulder injury rehab is the next step. You can rehabilitate and strengthen your shoulder muscles with the pendulum and crossover arm stretches.

Hamstring Injury Recovery

Hamstring strains can be incredibly painful and debilitating. Like shoulder injuries, if a hamstring injury isn’t properly rehabilitated, it can become a chronic or recurring problem. To properly rehabilitate your hamstring, it’s important to find ways to continue to use it without straining it even more. To start your rehabilitation, try single-leg bridges and hamstring curls.

Groin Injury Recovery

Groin injuries can be caused by pulled or strained groin muscles (adductors). These injuries typically affect athletes and can recur if not properly treated. After resting and icing a groin injury, you may decide to return to physical activity with some groin injury rehab exercises such as the adductor squeeze and the side-lying leg lifts with crossover.

Knee Injury Recovery

Knee injuries are very common as it’s one of the most used joints in the body—and the most susceptible to wear and tear. Initially following a knee injury, you’ll want to work on getting your range of motion back, and it’s advisable to work with a physiotherapist for this. To help rehabilitate, try straight leg raises and step-ups.

Suffering from an injury as an athlete may feel restrictive, but with patience and good recovery practices, you are sure to set yourself up for a successful healing period and prevent further injury. As Mo Lebel proves, even major injuries are merely road bumps, and they don’t have to require a full-stop. Follow these athlete recovery tips to get back on track and reach your goals!

HOW TO FALL ASLEEP NATURALLY & 13 NATURAL SLEEP REMEDIES

There’s nothing better than waking up after a great night of sleep, feeling refreshed and ready to tackle the day. There are so many benefits of a good night’s sleep in addition to feeling rejuvenated the next morning: it can keep your heart healthy, help reduce stress and ward off depression. With that being said, having difficulty falling asleep can be an especially frustrating experience..

Whether you suffer from insomnia or have simple restlessness, read these tips to learn how to fall asleep naturally and find natural remedies that will help you get a great night’s rest.

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Tips to Fall Asleep Naturally

Wash Your Sheets

Having clean sheets may not help you fall asleep immediately, but it will definitely ensure you many nights of healthy, restful sleep. Washing your sheets and pillowcases twice a month helps keep your bed rid of dust, sweat, and any other accumulated debris that can cause discomfort. And just imagine that cozy feeling of snuggling up in fresh, clean sheets!

Use a Sound Machine

Using a sound machine is a great way to help you fall asleep naturally. The most recommended sound is white noise, as it is a constant, soothing sound, but there are plenty of other sounds that may work better for you. Thunderstorms, ocean waves, even city sounds are all available to help you drift off to sleep.

Relax in a Sauna

One of the many infrared sauna health benefits is feeling relaxed, rejuvenated, and renewed – leading to a more restful sleep. Infrared sauna use helps with thermoregulation before bed and puts the body in a parasympathetic state where the body rests and digests. A study also showed that sauna therapy helped reduce the effects of chronic fatigue.

Practice Meditation

If a racing mind is keeping you up at night, meditation might be just the sleep aid that you need. Sleep meditations help create the inner conditions needed for a truly restful night. Because when we settle the mind, we rest the body—and that restfulness is what makes it easier to wind down and drift off..

Establish a Bedtime Ritual

Our bodies do well when a schedule is involved. For great sleep naturally, creating a bedtime ritual will not only give you something to look forward to and wind down with, but it will also provide your body with a sense of consistency. Sleep rituals help you easily transition from the hustle and bustle of the day into a quiet state for restful sleep.

Block Out All Light

Whether it’s a flashing light from your toothbrush in your bathroom or a bright street light outside your window, having a light on can stimulate your mind and make it difficult to sleep. Try to block out all unnecessary light when you sleep to avoid distractions. Additionally, avoid using screens for an hour before bed to avoid overstimulation.

Natural Sleep Remedies

5-HTP: 5-HTP, or 5-Hydroxytryptophan, is a by-product of L-tryptophan and can be taken in pill form. This amino acid helps with serotonin neurotransmitter production, which helps regulate sleep-wake cycles and mood.
CBD: CBD is the non-psychoactive cannabidiol compound found in cannabis. Unlike THC, CBD does not produce a high. Instead, CBD is great for its calming properties and is a great natural remedy for sleep if taken before bed.
Chamomile: Chamomile has been used for centuries to treat a number of ailments, including insomnia. Drinking chamomile tea before bed is both a calming bedtime ritual and a natural sleep remedy to help you wind down.
Glycine: Glycine is an amino acid that plays an important role in the nervous system. Recent studies show that taking it before bedtime may improve sleep by lowering body temperature, signaling it’s time to sleep..
Jujube: Studies show jujube can lengthen sleep time and increase time spent in deep, restorative slow-wave sleep and REM sleep. Compounds in jujube also relax the body, boosting levels of calming neurotransmitters..
Kava Root: Kava has been linked to sleep-promoting effects in some studies. It is traditionally prepared as a tea or as a supplement. It’s best to buy only kava that has been certified by a reputable third-party organization..

L-theanine: L-theanine elevates levels of gamma-aminobutyric acid (GABA), as well as serotonin and dopamine. Consuming a daily supplement containing 200–400 mg of this amino acid may improve sleep and relaxation..
Lavender: Lavender aromatherapy may help improve sleep by reducing stress. Some studies show that females and young individuals feel relief from mild insomnia while quality and duration of sleep improve..
Magnesium: Magnesium is a mineral important for brain function and heart health. It is able to regulate the production of melatonin and increase the production of calming GABA, making falling asleep naturally easier..
Magnolia Bark: Bioactive compounds in magnolia bark appear to help increase time in both slow wave sleep and REM sleep. Other compounds in magnolia bark lower levels of stimulating hormones adrenaline and cortisol..
Melatonin: Melatonin is a hormone that regulates the body’s circadian rhythms and is produced in the pineal gland in the center. Studies show it decreases the time it takes to fall asleep and increases feelings of sleepiness..
Passion Flower: Passion flower tea may help slightly improve sleep quality in some individuals. However, the evidence is weak and some studies have found no effects. Thus, more studies are needed..
Valerian Root: Valerian is an herb native to Asia and Europe. Its root is commonly used as a natural treatment for symptoms of insomnia, anxiety, and depression, and can improve sleep if taken before bedtime..

Consult with your doctor before starting a new supplement regimen and if conditions don’t improve. If you are having trouble sleeping, try these natural sleep remedies and tips to get a restful night of sleep. The keys to falling asleep naturally are slowing down at the end of the day and listening to your body. Sweet dreams!

HEALTHY TRAVEL TIPS FOR STAYING FIT ON VACATION

If you’ve spent the last months getting in shape for summer, you probably want to maintain your efforts and stay healthy while on vacation. From indulgent meals to not having time to hit the gym, it may seem difficult to maintain your health and fitness goals while taking a trip. Luckily, there are plenty of opportunities for staying healthy on vacation. These suggestions will cover healthy travel tips such as exercises, eating tips, and healthy travel practices to do on-the-go.

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General Healthy Travel Tips

Stay Hydrated: From walking all day to hot temperatures to indulging at the local bar, going on vacation opens up plenty of possibilities for dehydration. Be sure to stay hydrated on your trip to avoid feeling run down. Keep in mind that many countries do not offer water free of charge at restaurants, so pack a reusable water bottle.
Don’t Forget Sunscreen: Practicing proper skin care while on vacation is often an overlooked aspect of healthy traveling. Travel typically means spending a lot of time outside and exploring, and your skin deserves to have a vacation too! On top of protecting your skin with sunscreen, pack your cleanser and moisturizer as well.
Pack Appropriately: You know that, “I’m forgetting something…” feeling? Avoid that with a packing list. Take a close look at your vacation itinerary to see what kind of activities are planned and pack accordingly. Not much is worse than getting to your destination realizing you packed only sandals when you needed sneakers.
Get Enough Rest: It’s easy to be constantly on the go when enjoying a new place. While going nonstop may seem like the best way to fit every activity in, you will soon find that burnout is inevitable. Take breaks when needed and aim to get plenty of sleep every night to keep your body fueled and happy for your vacation.
Follow a Routine: One good way to throw off your vacation is by throwing off your routine. Sure, vacation life is different from everyday life, but staying healthy on vacation is much easier when your body isn’t throw off from what its used to. Keep sleep, meal times, and medication schedules similar to keep your body feeling familiar.

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Practicing Mental Health on Vacation

Be Prepared

A healthy vacation starts with healthy planning. Your vacation mental health begins even before you arrive at your destination. Making sure everything at home is squared away and putting together a schedule and general plan for your trip helps reduce vacation fatigue and stress while on your trip meant for relaxation.

Take it Slow

Even though we have suggested planning a schedule for your trip, be wary of over-planning. Having a strict schedule can lead to added stress, especially when the inevitable unexpected plan change happens. Take your vacation time to relax and take it slow instead of worrying about meticulously planning every minute.

Treat Yourself

While on your trip, keep your vacation mental health on track by treating yourself to some luxuries you might not usually indulge in. Book a spa day filled with massage therapy, facials, and relaxing your body and mind in an infrared sauna. Even simply laying by the pool and reading your favorite book can give you that pampered, relaxed feeling.

Exercising on Vacation

Find a Hotel Gym

Hotel gyms aren’t equipped quite as well as a full gym, but they can be a key component to staying fit on vacation. Most hotel gyms have the basics – some weights, treadmills, ellipticals, and an exercise ball. That being said, you never know just what your hotel will have, so bring your own mat if you can and be prepared for bodyweight exercises.

Do a Hotel Room Workout

When you’re on vacation, making it to the gym might not be high on your list of to-dos. If you still want to workout on vacation, you can easily fit in a quick hotel room workout before heading out for daily activities. Working out in your hotel room means no equipment, making it easy to stay healthy on vacation and get your blood flowing.

Make it Fun

Staying in a gym or hotel room sound like a boring way to spend your vacation? Incorporate exercise into your travels to make them fun and enjoyable. Whether you choose to explore and walk 5 miles, go on a local hike for views off the beaten path, or getting adventurous with snorkeling, you probably won’t even know you’re exercising on vacation.

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Eating Healthy on Vacation

Don’t Skip Breakfast

Breakfast is the most important meal of the day, especially when you’re eating healthy on vacation. Many hotels offer free breakfast, which saves you money and provides fuel for a day full of activities. Being full in the morning prevents the urge for unhealthy snacks later in the day. Even if it is a small breakfast, aim for a good balance of protein and carbs.

Eat Fresh When Possible

Depending on where you go, eating healthy on vacation can be as simple as trying the local produce. Look for local items on menus that indicate fresh, unprocessed ingredients. Fresh, local produce is healthier, more delicious, and more authentic than any pre-packaged food you will find on vacation. Be open to trying new foods you might not find at home!

Practice Moderation

Staying fit on vacation doesn’t mean you have to give up on all the delicacies your destination has to offer. Vacations are meant to be enjoyed, and if you want to eat something, eat it! Just be wary of portion sizes and be sure to find a balance between indulging and eating healthy. Overindulging and under-indulging can both lead to post-vacation blues.

Going on a trip doesn’t have to mean losing track of your health and fitness. By following thee healthy travel tips, you can easily maintain your mental health, workouts, and healthy eating on vacation while having the trip of your life!

What is Hot Yoga? Hot Yoga Benefits & More

International Day of Yoga is June 21, so what better way to celebrate than learning about a new form of yoga? You have probably heard of hot yoga, but might be wary to commit to such a seemingly intense practice. Hot yoga has been around for years and has been a beneficial tool for physical, mental, and spiritual connection. Learn about hot yoga health benefits, poses, and tips to make this a regular part of your practice!

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What is Hot Yoga?

As the name implies, hot yoga is the practice of yoga in a heated setting. Hot yoga sessions are typically more vigorous and intense than the average yoga practice. There are many ways to experience hot yoga, whether you are attending a class of practicing on your own at home. Many use hot yoga as a way to connect with their bodies physically, mentally, or spiritually.

Bikram Yoga is the most common way to practice, where rooms are heated to 105°F (40°C) with 40% humidity. In this practice, 26 hot yoga poses are performed to activate muscles and increase blood circulation throughout the body.

Outside of a class, you can easily practice hot yoga on your own. Either in a heated room or in a home sauna, solo hot yoga is a wonderful way to connect with your body and learn its limits without pushing it too far.

Benefits of Hot Yoga

Aided Weight Loss

Just like with infrared saunas, the heat of hot yoga boosts heart rate, and therefore increases metabolic rate to burn more calories. Increased calorie burn teamed up with water weight loss from sweating result in higher weight loss.

Decreased Stress

Applied heat helps relax muscles and reduce pain, and hot yoga promotes a focus on proper breathing technique. These help calm both your body and mind to reduce stress. Serotonin levels are also boosted by hot yoga to improve mood.

Eliminated Toxins

Just like with infrared sauna detoxification, hot yoga helps detoxify the body through sweat. As heat is increased, sweat glands are stimulated and your body eliminates toxins and other harmful buildup that has accumulated over time.

Enhanced Lung Capacity

Because hot yoga places such a large emphasis on deep breathing techniques that expand lungs, your lungs can be trained to take in more air. Deep breathing and enhanced lung capacity allow your body to take in more oxygen, as well.

Improved Circulation

Being active in yoga increases your circulation, and adding in the element of heat increases it even more. During your hot yoga sessions, your heart rate should be between 60-80% of your maximum heart rate to feel cardiovascular benefits.

Increased Flexibility

Even if you don’t consider yourself particularly flexible, hot yoga can help. The heat helps warm up muscles and joints to make mobility and flexibility easier. The slow and deep stretches in hot yoga also help increase flexibility over time.

Minimized Injury

Similarly to increased flexibility, the heat during hot yoga helps lessen tension in muscles and joints to reduce the chance of injury. On top of that, the increased blood flow aids in healing injuries quicker in the event of an injury.

Strengthened Immune System

Yoga can increase immune cell counts and antibodies. Added with heat that increases the body’s immune response and a reduction of cortisol, a stress hormone that weakens the immune system, hot yoga can help prevent and reduce illness.

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Hot Yoga Tips

Be Mindful of Your Body’s Limits

As mentioned earlier, practicing hot yoga poses can increase your flexibility. While it might feel great in the moment, keep in mind just how far your body can realistically go and how it will feel once the effects of heat wear off.

Bring Extra Towels

Chances are, you’ll sweat a lot during your hot yoga session. Be prepared for the extra moisture by bringing towels to keep yourself and equipment dry. Working on a slippery yoga mat can be uncomfortable and a safety hazard during class.

Do Hot Yoga in a Sauna

Boost the benefits of hot yoga by practicing in an infrared sauna. Both infrared saunas and hot yoga offer the health benefits of detoxification, weight loss, flexibility, and reduced stress. Doing hot yoga in a sauna is the perfect scenario!

Eat Light

Because hot yoga poses are more involved and vigorous than your average yoga class, it’s important to fuel your body before your hot yoga session. Eat a healthy meal about 2-4 hours before your session to avoid cramps, nausea, or fatigue.

Practice Breathing

One of the main focuses of hot yoga is honing in on your breath. Breathing exercises help bring you to a state of mindfulness and concentration, which can help you push through the heat of your hot yoga session and get comfortable.

Stay Hydrated

Sweating is great for purging toxins, but can be dangerous if you don’t hydrate before and after practicing hot yoga. Drink water, replenish your electrolytes, and put moisturizer on your skin to ensure your body doesn’t lose any hydration.

Use High-Quality Equipment

From the clothes you wear and the yoga mat you use to the space you’re practicing in, making sure you use the proper equipment and high-quality materials is important for your safety and comfort during any hot yoga session.

For this year’s International Day of Yoga, expand your practice by adding in a hot yoga session or two. Whether you practice in a class or on your own, you’ll experience the many benefits of hot yoga and find a new way to connect with yourself mindfully, spiritually, and physically.

ENDOCRINE SYSTEM HEALTH & HORMONAL BALANCE TIPS

Keeping your endocrine system healthy helps balance your hormones – from sleep and mood to metabolism and tissue function. But what is the endocrine system, and how does it work? Learn more about the complex system that impacts every aspect of life and how to maintain a healthy endocrine system to balance your hormones with these tips.

What is the Endocrine System?

The endocrine system is a collection of glands and organs that produce and maintain hormones for proper body function at all stages of life. These glands and organs send hormones into the bloodstream and send signals to body tissue to instruct how to perform. According to the Merck Manual, the endocrine system affects almost every organ and cell in the body, so a healthy endocrine system is imperative.

Hormones play a large role in how the body operates physically and chemically, and affect functions such as:

Appetite	Metabolism	Respiration
Circulation	Mood	Sleep
Digestion	Movement	Sensory Perception
Growth	Muscle Strength	Sexual Development
Fertility	Reproduction	Temperature Regulation

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Anatomy of the Endocrine System

In the Brain

Hypothalamus: To connect the endocrine system with the nervous system and guide the pituitary gland on when to start and stop producing hormones.
Pituitary Gland: To send signals and transmit information to other parts of the endocrine system through various hormones. This gland produces adrenocorticotropic hormone to stimulate steroid hormones like cortisol, growth hormone to regulate growth and metabolism, gonadotrophins for sex hormone production, thyroid stimulating hormone, and more. This is considered the “master gland” of the endocrine system.
Pineal Gland: To aid in sleep through the production of melatonin.

In the Neck

Thyroid Gland: To control metabolism through the production of thyroid hormone.
Parathyroid: To regulate bone health through the management of calcium and phosphorus.

Between the Lungs

Thymus Gland: To fight infection and aid in the development of children’s immune systems with T-lymphocytes.

On Top of the Kidneys

Adrenal Glands: To trigger “fight or flight” with adrenaline production and maintain metabolism and sexual function with corticosteroids.

Behind the Stomach

Pancreas: To ensure blood sugar levels are maintained by managing insulin and glucagon levels.

In the Pelvic Region

Ovaries: To develop breasts, regulate menstrual cycle, and support pregnancy through estrogen and progesterone production.
Testes: To grow facial and body hair at puberty and producing sperm through the production of testosterone.

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How to Maintain a Healthy Endocrine System

While hormone imbalances are sometimes unavoidable, knowing how the system works and how to maintain a healthy endocrine system can help lessen the chance of health issues.

Eat a Healthy Diet

Maintaining hormonal balance requires a healthy diet filled with the proper nutrients to facilitate hormone production. Eating a balance of carbs, proteins, and healthy fats is key. High-fiber and probiotic food can also improve your diet for balancing hormones. Avoiding inflammatory foods such as added sugar, trans fats, refined grains, and alcohol will keep your diet on the right track for endocrine system health.

Maintain a Healthy Weight

Maintaining a healthy weight through proper diet and exercise is extremely important for endocrine health. Not only does maintaining a healthy weight through these methods help improve your overall health, but being active can stimulate hormone production and aid in alleviating hormonal imbalance. Exercise helps improve insulin sensitivity, boost testosterone, and relieve stress to reduce harmful cortisol hormones.

Make Note of Hormones and Medications

From birth control to insulin, keeping track of which hormones and medications you are adding to your regimen is important for both you and your doctor. Always consult with a doctor before changing, adding, or removing any medications your health care. As hormonal imbalance issues can arise at any time, being aware of always wise in case you have a sudden change in health.

Use an Infrared Sauna

The endocrine system can be greatly impacted by infrared sauna use. Saunas help stimulate hormone release and reach optimal hormonal balance. Some of the most notable benefits of saunas for endocrine system health are the reduction of cortisol, and the increase of growth hormone, beta-endorphins, prolactin and norepinephrine secretion. The endocrine system response to infrared sauna use is heavily correlated with stress reduction.

Reduce Stress

Cortisol is a hormone produced when the body is under stress and the HPA axis, or hypothalamus-pituitary-adrenal, is consistently in use. Stress can lead to a number of health issues when left unattended to. Thankfully, reducing stress is one of the more fun things to change in your life! As mentioned before, relax in a sauna, take a day off for yourself, or simply put aside 30 minutes every night to unwind.

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Potential Endocrine System Health Issues

Keeping a balance of hormones allows the body to perform optimally. Unfortunately, bodies aren’t always in perfect balance, and hormones can be over or under produces. Imbalances can be caused by internal, such as age and genetics, and external forces such as stress and diet. Though aging tends to take a toll on the body and genetics cannot be changed, there are plenty of manageable lifestyle factors that can impact endocrine system health. Below are some common health issues arising from hormonal imbalance.

Diabetes

If insulin is not produced or utilized properly in the body, blood sugar regulation is not possible. Type 1 diabetes is unavoidable, as it is an autoimmune condition. However, the risk of type 2 diabetes can be lowered with proper lifestyle choices.

Hyperthyroidism & Hypothyroidism

An over-producing thyroid gland, or hyperthyroidism, may cause an increased heart rate, lost weight, and impacted energy levels. Alternatively, an under-producing thyroid gland suffering from hypothyroidism may result in lower energy, weight gain, and digestive issues.

Infertility

When hormone imbalance occurs in the ovaries and testes, ovulation and sperm production may occur. Similarly, those with hormonal imbalances in the ovaries may suffer from irregular menstrual cycles.

Learning how to maintain a healthy endocrine system and putting healthy habits into action are necessary to prevent future health issues. Though some endocrine system health issues are unavoidable, prevention is always preferred to treatment. If you feel you are suffering from a hormonal imbalance, speak with your doctor about next steps.

HOW TO TAKE CARE OF SKIN IN SUMMER NATURALLY

With warmer and drier weather on the way, it’s important to have a summer skin care routine that keeps your skin healthy and glowing. From sauna use to natural products, these natural skin care tips will help you avoid dry and damaged skin. Read below for tips for glowing skin in summer that will make you look and feel radiant all season long!

Importance of Natural Skin Care in Summer

Summer is all about fun in the sun, but too much sun can be an issue for your delicate skin. Sun exposure, heat, and dryness all can lead to skin damage, so it is important to find a summer skin care routine that protects your skin from these elements. From the products you use to the activities you do, learning how to take care of skin in summer naturally will save you from discomfort and health issues down the road.

Natural Summer Skin Care Routine Tips

Wear Sunscreen

This is one of the most important factors in your summer skin care routine. Getting a burn isn’t just painful, it is extremely damaging to your skin as well. Even one sunburn increases your chance of skin cancer. Especially over time, damaging UV rays can affect the genetic makeup of your skin cells. The burn itself doesn’t increase the risk of skin cancer, sun exposure does. Try to limit outdoor activities with direct sun, or be sure to wear at least SPF 30 sunscreen and appropriate clothing while in the sun.

There are many natural sunscreen options to keep your skin and the environment healthy and happy – you can even make your own! Apply 30 minutes before sun exposure and reapply the same amount every 2 hours. Your face, back, and shoulders may be obvious areas to cover, but don’t forget your hands, feet, ears, and scalp.

Use an Infrared Sauna

Your skin holds on to the dirt and toxins you’ve encountered throughout the day, especially during the summer when you are in contact with sunscreen, pools, beach towels, and sweat. If not washed off or removed from your body, you face the risk of building up toxins and causing breakouts. While sitting in an infrared sauna in the summer might just sound like another hot activity, there are many detoxifying benefits to sweating it out.

Using an infrared sauna for skin care is a great and natural way to cleanse your pores and eliminate blemishes. Sweat helps remove deeply embedded impurities and dead skin cells, leaving you with clean and glowing skin in summer. It is important to cleanse your face after to avoid further clogging from the sweat and removed toxins.

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Practice After-Sun Care

While sunburn prevention is preferred, burns happen to the best of us, whether it was an unexpected outing in the sun or a missed spot on your back. If you did happen to get a sunburn, your next best step is learning the proper after-sun care techniques to reduce the healing time. The sun damage will still be present, but you can still reduce the visibility and painful effects of burns with the right techniques.

After getting a sunburn, take a cool shower or bath to soothe your skin. Be very cautious of warm or hot water, as this will only exaggerate the pain and slow down healing. Use light cleansers and moisturizers while healing to avoid irritation. Aloe has been the go-to after-sun remedy for years as it offers cooling and moisturizing properties. Hydrate your skin by hydrating yourself with plenty of water, and be extra careful with future sun exposure.

Moisturize

When out in the sun all day, your face can use a boost of moisture. Applying a lightweight daily moisturizer with SPF is an easy way to give your face an extra layer of protection. Once you turn in for the night, give your skin another boost of hydration with a natural face cream that will help replenish your skin overnight. You’ll want to avoid using moisturizers that are too thick, as they can clog pores. You can either buy an all-natural moisturizer or raid your pantry for natural ingredients that will help your skin glow.

Exfoliate

One of the biggest tips for glowing skin in summer is exfoliating. The heat and dryness in the air can lead to dry skin and dullness. Using a light exfoliator should be part of your regular summer skin care routine to reveal fresh and glowing skin. Avoid abrasive exfoliants on your face that can cause irritation, and don’t exfoliate daily until you know your skin can handle it. Exfoliate your legs once a week to keep them glowing and to give you a cleaner shave. Be sure to use a natural exfoliant, or even make your own homemade scrubs with simple ingredients you can find in your pantry.

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Cleanse Regularly

Making sure your face is clean and free of impurities is imperative during the summer. As mentioned earlier, our bodies are introduced to many toxins throughout the day – the sand on your beach towel, the chlorine in the pool, the buildup from sunscreen, and sweat in general. Your summer skin care routine should include a cleanse twice a day, once in the morning to wash off sweat or debris from sleeping and once at night to wash off impurities from the day. A clean face is more likely to absorb moisturizers to keep your skin glowing in the summer.

Battle Breakouts

You may realize you suffer from more breakouts during the summer months. Summer breakouts can be caused by a number of things, from increased sweat to the application of sun protection. Avoid skin irritation and breakouts by being mindful of what summer skin care products you’re putting on your skin, as things like sunscreen, heavy moisturizers, bug spray, and tanning lotion can all clog pores. Opt for natural, oil-free products to keep your skin refreshed and healthy.

When going out and enjoying the sun this summer, keep your skin healthy with a natural summer skin care routine. Prevention is the key, but it also helps to make sure you have the proper tools and techniques to handle summer skin woes such as burns and dryness. Protect your skin this summer, and you’ll be glowing all season!

11 TIPS & NATURAL REMEDIES FOR SEASONAL ALLERGIES

With spring comes beautiful new flowers and April showers. While it may look beautiful, the pollen often brings about irritating seasonal allergies that cause symptoms like puffy eyes and runny noses. We’ll discuss natural remedies to make your allergy treatment a little easier, and even prevent allergies all together!

Spring Allergy Symptoms

Do you have a cold, or are you just suffering from seasonal allergies? The two have very similar symptoms, but seasonal allergies typically appear more abruptly, last a longer period of time, and can often be predicted due to timing of the seasons. Below are some of the common spring allergy symptoms:

Ear or nasal congestion	Coughing
Runny nose	Postnasal drip
Sneezing	Sore throat
Watery eyes	Fatigue
Itchy eyes, nose, or throat	Facial pressure or pain

How to Cure Allergies Naturally

Acupuncture

Acupuncture has a wide range of uses, so it’s no surprise that being a natural remedy for both chronic allergies and seasonal allergies is one of them. Studies have shown that acupuncture helps patients reduce nasal symptoms and the need for allergy medication. This practice can also help improve the immune system, lessen pain, decrease swelling, and reduce mucus production.

Anti-Inflammatory Foods

Adding spices and anti-inflammatory foods to your diet can help clear up spring allergy symptoms. Your spice rack is filled with natural remedies for seasonal allergies. Look for anti-inflammatory items such as ginger and turmeric to add to your meals, and sprinkle some cayenne pepper to help clear nasal passages. Research also indicates that having a mug of green tea can help you find allergy relief.

Apple Cider Vinegar

This natural remedy is something you probably already have in your kitchen, and is probably something you have heard all about in recent health trends. Apple cider vinegar, or ACV, can help cleanse your lymphatic system and reduce mucus production to alleviate spring allergy symptoms naturally. When allergies hit, or to prevent future symptoms, take one tablespoon of ACV with “the mother” daily – you can mix it with lemon and warm water to make it more palatable.

Bee Pollen & Local Honey

While not fully backed by science, using local bee pollen and honey have been said for generations to help lessen spring allergy symptoms. The local aspect of these items are meant to help your body naturally build immunity to the local allergens in your area. Raw, unfiltered honey and bee pollen can be found from your local farmer’s market. Simply add honey to tea or drizzle on toast, and use bee pollen to top yogurt or blend with smoothies.

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Butterbur, Nettle Leaf & Quercetin

These three supplements are all effective, natural antihistamines to help control the itchiness that comes from seasonal allergies. Butterbur has been shown in studies to be equally as effective as antihistamine medications in reducing itchy eyes. You can make a tea or take capsules of nettle leaf to naturally block the body’s ability to produce histamines. Lastly, quercetin is an effective antihistamine and anti-inflammatory supplement.

Essential Oils

Three essential oils should be in your medicine cabinet for spring allergy symptoms. Peppermint oil has been studied to test its effectiveness in reducing inflammation to improve quality of life for those suffering from nasal and bronchial allergies. Using eucalyptus oil is great for its antimicrobial properties, and frankincense essential oil has been shown to reduce nasal spring allergy symptoms. Either diffuse the oils or apply directly to your skin with a carrier oil.

Exercise

Working out with a stuffy nose or scratchy throat doesn’t sound great, but it can be effective in naturally relieving seasonal allergies. Have you ever stood up and walked around with a stuffy nose to have it clear up for a bit? Working out does something similar. Working out increases blood flow and reduces inflammation which helps alleviate symptoms. Be sure to listen to your body and work out indoors to avoid outdoor allergens.

Infrared Sauna

Far infrared heat (FIR) has been shown in studies to relieve eye itching, nasal itching, nasal stuffiness, rhinorrhea (runny nose), and sneezing. Spending time in an infrared sauna can reduce your spring allergy symptoms with the FIR technology. Infrared saunas also help detoxify your body to reduce the number of toxins and allergens that may be present. You can diffuse the previously mentioned essential oils in a sauna for a relaxing and detoxifying experience.

Probiotics

A weak immune system can lead to more intense reactions to seasonal allergies. One way to strengthen your immune system and treat allergies naturally is through probiotics. Probiotics help boost your immune system through introducing healthy bacteria to the gut, and studies have shown that the addition of probiotics to your diet can lessen spring allergy symptoms. You can add probiotics to your diet through fermented foods or probiotic capsules.

Saline Solution

One of the most effective natural remedies for seasonal allergies is a simple sterile saline solution. Using a saline solution for nasal irrigation has been shown to reduce nasal symptoms, expedite the clearance of mucus, and reduce the need for medicine. For those wary of pouring water through their nose, a saline spray is a great alternative. Simply spray a saline nasal spray into your nose a couple times a week or daily as needed.

Water

Drinking water is always one of the top health recommendations, whether you’re learning how to treat seasonal allergies or if you’re trying to lose weight. When it comes to allergies, hydration is key to improve your overall health and lessen the impact of spring allergy symptoms. By staying hydrated, you also allow your body to detoxify impurities such as toxins and allergies that may be exasperating your symptoms.

Spring Allergy Tips

In addition to trying natural remedies for seasonal allergies, there are a few spring allergy tips to follow to prevent future symptoms. It’s important to keep your space clean to remove any allergens, so be sure to vacuum, wash sheets, and change out air filters in your home to remove any settled particles. Showering when you get home or before bed will help wash off any allergens picked up throughout the day. Lastly, be mindful of going outside. Pollen counts tend to be higher between 5am and 10am, and hot, dry, and windy days are most likely to be high in pollen.

Now that you know how to treat seasonal allergies naturally, go forth and be healthy this spring! Taking preventative measures before your seasonal allergies start is always preferable, but there are many natural treatments to get you on the right track once symptoms hit.