It’s pumpkin season! Pumpkin pie, pumpkin spice, pumpkin flavored baked goods… We use a lot of pumpkin in our food during the fall season. Well…part of the pumpkin, at least.
There is so much more goodness to this orange vegetable that we don’t really hear about. Unfortunately, pumpkin seeds and pumpkin seed oil often get lost in the mix and are frequently discarded or ignored altogether in favor of the vibrant pumpkin pulp. These lesser known and used “innards” have many benefits that make them a worthy addition to your diet, both during the holidays and all year round.
Health Benefits of Pumpkin
1. Protein – Did you know that one serving of pumpkin provides about 4% of the recommended daily protein intake? Good news for those who want to get more protein options that aren’t meat. (Detox week got a little bit better!)
2. Helps Immunity – Pumpkins contain high amounts of Vitamin A and Vitamin C, which is vital to a good functioning immune system. Pumpkin oil can also help fight against bacterial and fungal infections.
3. Heart Health – Pumpkin contains pretty high amounts of potassium that helps to regulate blood pressure and help with hypertension. Pumpkin seeds may help to increase levels of nitric oxide. This can dilate the blood vessels and promote blood flow to help the heart work efficiently. Pumpkin seed OIL could also help to decrease cholesterol.
4. Stabilize Blood Sugar – The ability to regulate blood sugar levels is one of the top pumpkin seed benefits. Keeping high levels of blood sugar can cause diabetes symptoms (such as increased thirst, fatigue, frequent urination and nausea). But the protein and fiber rich pumpkin seed can help slow the absorption of sugar in the bloodstream to promote better blood sugar.
5. Promote Sleep – Pumpkin seeds have a good source of nutrients that are important for better sleep. These include tryptophan and magnesium. Tryptophan is an amino acid that is well-known for its ability to enhance sleep quality. Magnesium is an important micronutrient that has been shown to help improve different parts of insomnia, including sleep efficiency, the length of one’s sleep and the amount of time that it takes one to fall asleep.
6. Rich in Antioxidants – Pumpkin seeds are loaded with antioxidants, powerful compounds that can fight free radical formation and protect cells against oxidative stress. They contain high amounts of amino acids, unsaturated fatty acids, and a wealth of minerals such as calcium, potassium, niacin, and phosphorous. They are also high in most of the B vitamins, and vitamins C, D, E, and K.
Tips to Remember
Many prepackaged pumpkin seed products are high in sodium and contain extra ingredients that can be harmful. Be sure to check labels! Select products that are low in sodium with minimal ingredients listed. Or choose raw pumpkin seeds and try making them at home yourself.
Although the shell of the pumpkin seed is edible, it may irritate the stomach and cause digestive issues for some people. It can also be difficult to chew for those with chewing or swallowing difficulties. You can try hulled seeds if you find consuming the shells cause you problems.
To reap the most benefits from pumpkins, be sure to opt for real, whole pumpkin rather than canned pumpkin pie mix. They usually contain a lot of added sugar, syrups and other ingredients that diminish the benefits of pumpkin.
As with everything, be sure to take in moderation. Too much of a good thing can turn to be too much of a bad thing!
It’s always best to go organic with your foods, especially with your fruits and vegetables. But there are times when the budget is really tight or our options are very limited. What do we do then? Do we just give up our health? Or not eat any produce at all if non organic is our only option?
The quick answer is “No”. We don’t have to give up either!
Let’s face it, most of us need MORE fruits and vegetables in our diet…not less. So nixing them is not an option. But what about the pesticides and chemicals coating the non organic produce?
That’s where the “Dirty Dozen” and the “Clean 15” lists can come to help you. Taking these with you to the grocery store can help you find the MOST and LEAST chemically laden produce when you can’t buy organic all the way.
2020 Dirty Dozen
Strawberries
Spinach
Kale
Nectarines
Apples
Grapes
Peaches
Cherries
Pears
Tomatoes
Celery
Potatoes
2020 Clean Fifteen
Avocado
Sweet Corn*
Pineapple
Onions
Papaya*
Frozen Sweet Peas
Eggplant
Asparagus
Cauliflower
Cantaloupe
Broccoli
Mushrooms
Cabbage
Honeydew
Kiwi
* Note: Some sweet corn, papaya and summer squash sold in the United States are GMOs, so choose organic to avoid GMOs.
We all know that drinking water is important for our health. But that’s about as far as most of us get. We often don’t realize just HOW MUCH water impacts our body and all the effects dehydration has on us. And, if we are honest, the vast majority of us don’t drink as much water or consume as many hydrating foods as we should.
So let’s dive a LITTLE deeper…starting with the different kinds of dehydration. Yes, there’s more than one!
Types of Dehydration:
Hypotonic/Hyponatremic – The loss of electrolytes, mostly sodium.
Hypertonic/Hypernatremic – The loss of water.
Isotonic/Isonatremic – The loss of both electrolytes and water.
Dehydration Symptoms:
There are some symptoms of dehydration that are more obvious: thirst, feeling sick in the heat…We naturally associate these with dehydration (especially during the hot summer months, or when we are really active). But sometimes the symptoms can be a little more sneaky and effect us in ways that we don’t even think to connect with our body’s lack of water and/or electrolytes.
-Dry Mouth and Bad Breath – Human saliva is primarily composed of water. It is essential in keeping your mouth bacteria-free. Thus, a lack of water can facilitate an overgrowth of these bacteria. This overgrowth of bacteria can cause you to have bad breath.
-Muscle Weakness – Water helps your muscles perform all their day-to-day tasks such as contracting and relaxing. When you have a great loss of fluids or a lack of consumption, your body loses a lot of minerals, When your body has a shortage of minerals such as potassium, magnesium, and calcium, you can find yourself feeling lethargic. Lack of these electrolytes can cause a fluid imbalance and induce muscle spasms.
-Headache – Headaches, due to dehydration, can range from mild to a more severe migraine. When the body is dehydrated, the brain can temporarily contract or shrink from fluid loss. This causes the brain to pull away from the skull, causing pain and resulting in a headache. Now, it may sound a little freaky, but there is no need to panic just yet. Make sure you re-hydrate and your brain will go back to normal.
-Dizziness – Lack of water even affects your blood. When you’re severely dehydrated, your blood pressure can drop. This decreases blood flow to the brain and you can start to feel dizzy.
-Digestive Issues – Your kidneys and liver require water to clean your blood, produce urine and help your body to get rid of waste. Dehydration can worsen constipation, diarrhea and other digestive issues so up your water intake and consume high-fiber foods to “keep things moving.”
-Skin and Hair Issues – Your body needs enough moisture to sweat the amount necessary to dilute toxins so they do not irritate the skin. Lack of water IN the body leads to dry skin on the OUTSIDE, dull and bloodshot eyes and dry, weak and brittle hair.
-Excess Weight – We often times confuse thirst for hunger, so we tend to eat more when what our body really needs is more water or foods rich in water.
-Fatigue – Just about every function in the body depends on water. As we have already learned, water is crucial for proper digestion, it affects your brain health (mood goes a long way in dictating energy levels), it helps your heart pump blood more effectively, and helps transport oxygen and other essential nutrients to your cells. So it’s little wonder dehydration can lower our energy!
Hydrating Foods:
While drinking water is the best way to stay hydrated, you can also do that by adding more hydrating FOODS into your diet. It can be easier, and more fun, to consume these water-rich foods than trying to remember to chug glasses of water every day.
These are NOT to take place of drinking water, you should still continue to do that. But these are ways to ADD to your water consumption, while also consuming other nutrients your body needs at the same time!
-Celery
-Cucumbers
-Bell Peppers
-Watermelon/Melon
-Citrus Fruits
-Kiwi
Now there is the ever asked question: How much water should we be drinking each day? You’ve probably been told that “eight glasses per day” is the the standard recommendation for adults. While that is a good place to start, the actual amount that you need depends on factors of each individual… such as your body size, activity level, age, diet, and how much alcohol, coffee and other drinks you consume.
When was the last time you actually stopped and examined the way you were breathing? ……That long ago, huh?
Why is breathing so important? Is there a proper way to breathe? What does taking deep breaths do to the brain and body? Can we change the way we breathe?
I don’t think many people, even those who are health conscious, really understand just how important breathing is, and how much we are actually limiting our breathing these days and causing harm to our mental, emotional and physical health because of it. I am hoping to take a little more in-depth look at what breathing is and how we can improve it for better health.
How Breathing Works:
Wait a minute…don’t we know how breathing works? After all, we all do it all day every day without even thinking about it. Well, that’s part of the problem. We don’t even think about it. Something that seems to be done so easily and without much thought…we tend to take for granted. Our body does it naturally, so we don’t even put any thought into how it does it. Nor do we truly understand just how important proper breathing is for our health. Yes, that’s right, breathing WRONG can hurt you!
Under normal circumstances, with the help of our diaphragm, we inhale to get oxygen and exhale to rid our body of carbon dioxide through the lungs.
But when we’re stressed, anxious or upset, the way we breathe changes. Instead of deep, lung-filling breaths, we start taking short, shallow breaths. Instead of our diaphragm doing the heavy lifting, we use our shoulders to inhale and exhale, which can make anxious feelings even worse. Using specific breathing techniques and breath control, however, means that you’re paying more attention to your breathing and being mindful about the way you breathe in and out.
Benefits of Mindful Breathing:
-Mental Clarity/Brain Health – Getting more, and better, oxygen to your brain is very beneficial to a healthy brain and clear mind. Mindful breathing switches on the parasympathetic nervous system, which calms the stress-inducing neurotransmitters, leading to relaxation and a quiet mind.
-Pain Relief– Have you ever thought about why we are told how to breathe when we are struggling with bad stomach pains, or when pregnant women are going through labor? When our bodies are in pain, our muscles tend to tighten up, which can often times make pain worse. Mindful breathing techniques can help to relax our muscles and ease the pain. We can stop fighting the pain (which really makes it worse) and start working with it.
-Heart Health – Practicing proper breathing techniques and exercises can help to lower blood pressure and promote cardiovascular health. In 2013 the American Heart Association recommended breathing exercises as another way (beyond medicine and diet) to control blood pressure.
-Better Posture – Poor posture is caused by a number of things, but it can also be linked to your breathing! The neck, back and chest muscles play a role in facilitating breathing in those with an under-functioning diaphragm. You may notice you start to sit or stand straighter as you learn to breath better. It leads to better movement, too, as muscle tension is reduced, and the weight on joints is more evenly distributed.
-Detoxification and a Better Immune System – Oxygen is essential to carry nutrients around our bodies. Proper breathing supports our lymphatic system, which is a very important part of cleansing the body of bacteria, viruses, and other potential health issues. If we don’t efficiently remove carbon dioxide through breathing, other organs must take over the task, causing additional stress and increasing our risk of illness.
-Stress/Anxiety – Have you ever found yourself taking a couple deep breaths when you are super tense, nervous or in a heated argument? Have you ever thought about doing that long term? When we’re stressed, our brain releases cortisol. Breathing deeply and mindfully, you are telling your brain to calm down and relax. Allowing more oxygen to enter our body it frees up pathways to remove the stress-hormone from our system. This results in deeper breathing, a slower heart rate and a sense of calm.
Types of Breathing Exercises:
-Pursed Lip Breathing – Pursed lip breathing is a technique that allows you to control your oxygenation and ventilation. When you purse your lips and draw out your exhalation, it stimulates the autonomic nervous system and promotes relaxation. It removes stale air that can become trapped in the lungs, and it decreases the amount of breaths you take in an effort to get enough oxygen.
You want to release tension from your body. Sit up straight, relax your shoulders and release your tongue from the roof of your mouth.
Inhale deeply through your nose for about 2 seconds.
Purse your lips and breathe out slowly for about 5 seconds.
-Yoga Breathing– This technique is used for focus and relaxation. It sounds a little weird, but you’ll get the hang of it. And you can see why people do it to help focus on the present — it’s hard to think of anything else when you’re wondering which nostril is next!
Start on the right side. Place your right thumb over your right nostril as you breathe in through the left nostril.
Take your right ring finger and place it over your left nostril as you exhale from the right one.
Leave your ring finger where it is over the left nostril and inhale from the left.
Then switch to the right side. Put your thumb over the right nostril and exhale through the left.
-4-7-8 Breathing – This is proclaimed as one of the best techniques to help you get to sleep. Because you have 8 counts to let the breath out, you’re forced to slow down your breathing. This slows down the heart rate and helps you relax.
Exhale through your mouth and then close it and inhale through your nose for 4 seconds.
Hold the breath in for 7 seconds.
Release it in 8 seconds, and repeat at least three times.
-Diaphragmatic Breathing – Also known as “rib cage breathing”, Diaphragmatic breathing is a type of deep breathing technique that uses the diaphragm, causing your lower torso to expand and then relax as air moves in and out of the lungs. Your belly moves during this breathing but your chest does not rise.
Practice at first while laying down on your back with your knees bent.
Put one hand on your chest and the other below your rib cage. This will allow you to feel your diaphragm as it moves with the breathing.
Breathe in through your nose slowly, counting up to 10 if possible as you inhale. The hand on your chest should stay still, but you should feel the hand on your rib cage move as your diaphragm expands.
Tighten your stomach muscles as you exhale through your mouth. Let your diaphragm relax. Try to fully breathe out (counting up to 10, if possible) before inhaling again.
-Breath Counting – This is another technique for relaxation that will help to keep your mind from wandering too far. You’ll be surprised at how much concentration it will take to keep yourself on count.
Sit comfortably with your eyes closed and take a few deep breaths, then settle into a pattern of “normal” breathing.
When you exhale, count “one.” The next time, count “two.”
Do this until you have exhaled and counted to five, then start the pattern over.
Good sleep patterns and habits are essential to good health. But, I think we can all admit that it is never easy to establish them…or to keep it consistent.
Now, sometimes things are out of our control and we may end up out of routine, or have some days where we struggle with sleep: Holidays, vacations, sickness, stressful situations, or you are on a crunch time for a project. However, too much of this, and not enough solid sleep can really take a toll on our bodies and cause harm to our health.
But how do ensure a good night’s sleep? What can we do when sleep seems so elusive? While there are many reasons we could not be getting enough good sleep, and many things we can do to try and fix that, here are a few of the big ones you can try:
1. Essential Oils:
Lavender – Lavender oil has a calming effect and can be a good stress reliever. Both of these can help induce a better sleep.
Frankincense – Frankincense has been shown to reduce the heart rate when inhaled. It also may help reduce anxiety and depression and give you a sense of grounding.
Cedarwood – Cedarwood has a soothing and calming effect on the mind and helps to ease tight muscles, helping to relax you and prepare you for a better sleep.
Bergamot – Bergamot is a relaxant. It can help reduce nervous tension and works as a stress reliever. It can help relieve feelings of depression and anxiety.
Vetiver – Vetiver oil has been used in aromatherapy for relaxation, alleviating emotional stress, anxiety and insomnia.
2. Food/Herbs and Supplements:
Passion Flower – Ever struggle trying to get to sleep because your brain just won’t turn off because of all that anxiety? Passion flower has calming and anti-anxiety effects. In fact, studies have shown that passion flower is one of the most powerful anti-anxiety natural sleep aids that doesn’t cause lingering tiredness the next day.
Walnuts – Good for the brain and heart! Walnuts, interesting enough, contain Omega-3s to help fight depression, anxiety and boost mood. It also contains the hormone melatonin, which induces sleep when it is released at night by the brain’s pineal gland.
Kiwi – Kiwi fruit contains high amounts of serotonin. It has been shown to increase sleep time AND efficiency by about 13% and 5%. The serotonin in kiwi may also help boost memory, mood and fight signs of depression.
Magnesium – Magnesium is a calming nutrient. higher magnesium levels can help induce a deeper sleep (plus help you avoid painful charlie horses in the middle of the night). Dark chocolate, almonds, pumpkin seeds and spinach all contain good doses of magnesium.
3. Surroundings:
Darkness – Darkness limits distractions and helps your mind concentrate on sleeping instead of looking at everything around you. It’s much easier for you to get sleepy in the dark than when surrounded by lights. Especially unnatural lights. Which brings me to my next point…
Technology Free – The blue light from your technology can really disrupt your sleep cycle. Spending time on digital devices close to bedtime can disrupt your circadian rhythm, which helps determine when you feel sleepy versus awake. It’s also been shown to suppress the release of the hormone melatonin, which is the hormone that can help you fall asleep and stay asleep.
Cool Temperatures – Have you ever struggled to fall asleep when you are too hot? Did you know that a slightly chilly temperature helps decrease your body’s internal thermometer? That can initiate sleepiness and ensure you stay comfortable throughout the night. Just not TOO cold. 😉
The Right Pillow and Mattress – It can be very hard to fall asleep and remain asleep when you are struggling with pain in your back, hips, shoulders and neck. Make sure you have a good mattress and pillow with good support, and that keeps your body in good posture throughout the night.
Noise Colors – Experts say that a sudden change in noise while we are sleeping can wake us up or keep us up (can anyone here testify to that?). But by listening to low-level background noise, your brain will be less alerted to changes in sounds compared to when it’s silent.
With a number of options available — including white, pink and brown noise— what “color” noise is best for sleeping? The truth is, there isn’t one specific type of sound that is going to make everyone sleepy. You may have to experiment with different ones to find out which one you like and works best for you:
Brown Noise – Brown noise is considered a layered sonic hue that has a sound like a low roar. It’s known to promote relaxation and improve focus. Examples include: a strong river current, strong wind, waterfall, thunder or heavy rainfall.
White Noise – White noise is a consistent ambient sound that can help mask disturbing sounds. Studies have shown that is can help reduce agitation and stress. Pure white noise is said to resemble a “hissy” sound. Think of the sound of a TV or radio tuned to an unused frequency, a fan, air conditioner or softly humming refrigerator.
Pink Noise – Pink noise is white noise, but has been described as “less harsh”. Some examples include: leaves rustling in the wind, waves on the shoreline, and steady falling rain. Pink noise may also boost brain activity associated with deeper sleep and even lead to improved memory.
Ladies, we are special! God made our bodies so unique and able to do so many incredible things!
But with that…we also struggle with a lot of problems, it seems. So often we can tend to think it is miserable and a curse to deal with everything we do. It is not easy for us, and so often it is frustrating and looks like we will never be able to get over it all.
While it’s true that we cannot be completely free of struggles or pain in this life, we CAN change our habits and learn to embrace our bodies and look at these things in the beautiful and complex way that God created us.
PMS
Not the most pleasant part of womanhood, and most definitely not the thing we look forward to every month. But why is that? It is supposed to symbolize good things, right? So why do the majority of us dread its coming?
Is it the emotions? The awkwardness and inconvenience? The pain? The hormone imbalance? Or the uncertainty of what and when something is going to happen? All of these things can incapacitate us or at least make it very difficult for us to function during that time and enjoy life and our regular daily business.
These are all reasons to NOT look forward to that time of the month, but we don’t have to constantly be worrying about all of them.
While I understand that there are conventional treatments out there that many women like to use (such as medications, birth control, etc.) due to convenience and ease (I will not deny that those are temptations in the moment), and while SOME of those things can be beneficial in certain ways at certain times (some can actually cause more damage in the long run or have side effects that you just didn’t bargain for), I believe it is even better to work on your body from the inside out. Use the resources that God gave us and feed them to our body. God invented a machine in us that will do a PHENOMENAL job if we give it the right fuel and support!
Here are some practical things you can do on a regular basis to help make the transition, and the whole period, quite a bit better, and make it easier to go about normal life and activities during your cycle:
Water – Dehydration can cause a ton of problems! And no less so during that time of the month. Staying properly hydrated with water can help improve your focus (we can tend to get pretty foggy brains during this time), build up energy and ease cramps. It is also a good way to flush out toxins in your body.
Food – Feed your body with the good foods to give your body strength and nutrients it needs the most during this time. Foods high in the below vitamins, and plenty of fruits and vegetables (make sure they are in season!) are easy on the stomach when you may be feeling yuck, and give you plenty of the nutrition that your body needs. Some favorites to add to your list could be: Berries (strawberries and blueberries especially for their water content and antioxidants), Watermelon (high in water as well), Oranges (can help relieve constipation and are full of water), Leafy Greens (salads are light and easy and chalk full of vitamins and nutrients), Salmon (full of omega-3 to help relieve inflammation, and just plain all around good!), Dill Pickles (Ever wonder why pregnant women crave pickles? Fermented foods can help the stomach and gut, and dill is known to ease nausea), Chocolate (Some good news for everybody! 🙂 Dark chocolate (the darker the better) is full of magnesium, which can help relax muscles and ease cramps).
Vitamins and Supplements – Calcium (reducing cramps), Magnesium (relieves cramps and relaxes muscles), Omega-3 (reduces inflammation), Iron, Vitamin B (Can help relieve symptoms and regulate irregular cycles. Also helps support metabolism and give you energy.)
Exercise – I know it is probably one of the last things you want to do at this time, but hang in here with me! Your core supports your back, and vise versa. If one is weak, it will cause the other to be as well. If you are exercising well as you approach that time, strengthening your core and back muscles, it can actually help your body support itself and give it a better chance at fighting off cramps and back pain. Plus, exercising increases your blood flow and helps to clear the mind and bring a little more balance to your emotions and temptations to depressing moods.
A word of caution: Don’t go over board! Listen to your body. Sometimes it does need a rest during this time. Whether that means taking a day off, or just doing a small bit of your workout routine and spreading it out through the course of the day. Doing too much when your body needs a reprieve can actually wear you out more and make you feel worse.
Essential Oils – Essential oils can go a long way in helping to ease hurt and help with your emotions. I always like to recommend that you muscle test your oils to see which one your body is needing, but here are some favorites to try: Peppermint (for your stomach OR your back), Orange (can help with your stomach and is very uplifting to the emotions), Lavender (uplifting, and may help you get some good sleep, which is vital, if very allusive, during this time), Jasmine (uplifting and ALMOST impossible not to be happy around ;P ), Clary Sage (can help balance hormones and relieve symptoms), Ylang Ylang(very sweet-smelling to boost your mood and can help balance hormones). Again, I highly suggest you muscle test to see what oil you should try. Your body knows just what it needs!
Avoid – Caffeine, sugar and any processed foods. These can cause a build up of inflammation and make stomach problems, mood swings, and depression worse. Plus, they really don’t give your body any of the actual fuel and nutrients that it needs. I also like to avoid gluten and limit my dairy, which can also lead to inflammation and make stomach cramps even worse.
Skin/Acne
Ladies, let’s admit it: Or skin (especially our face) is something we are pretty self conscious about. We love our skin to look flawless and youthful, and when all those spots appear it’s not only annoying it does tend to make us (even if we don’t always realize it) dislike our appearance. No matter how old we get, we struggle with the appearance of our skin. From acne, to blackheads, to dark spots, to wrinkles.
All these things not only make us a bit self conscious, some of them can also point to some underlying health problems. Here are some things you can do to try and get to the root of the problem and start getting your skin on the road to that clear and healthy looking glow that we all strive for.
Hydration – Water does wonders for your skin. Dehydration can cause dreary skin and even cause breakouts. A hydrated body can produce glowing skin and help to clear up acne. Not only can you get this through drinking lots of water (which you should be doing every day), you can get this through hydrating foods, such as strawberries, watermelon, cucumbers, celery and spinach.
Food – Heal from the inside out! What you put into your body will effect your outsides. Get rid of the sugar and heavily processed foods and fill up on lots of fruits and vegetables and whole foods.
Remove Toxins – Your skin is very absorbent. So if you are applying a lot of toxic chemicals to your skin (makeup, cleansers, acne treatments, etc.)…it will take its toll. Start taking out your chemically laden products and begin replacing them with more natural and organic products.
Hormones and Emotions – Have you noticed more breakouts around that time of the month, or when you are really stressed? Yes, your hormones and emotions can have a rather big effect on the look of your skin. Now, you may think that you can do nothing about that (since those monthly hormones are going to appear, no matter what we do, and it’s impossible to get rid of negative emotions)…but while we may not be able to avoid stress completely or always avoid negative hormone reactions, we can take legitimate steps to minimize them and their effects. I’ll talk about that a little more below.
Hormones
Ladies, as women, we deal with a lot of hormones…and they tend to get out of balance really easily and through our bodies and minds into a whole lot of confusion and turmoil.
Now, we tend to think there is nothing we can do about it. It’s inevitable. We just have to deal with it. While we cannot fix every little issue forever and never have to deal with any hormonal imbalance… through good habits in nutrition, exercise, managing our stress level, and controlling our mental state, we are indeed able to influence our hormonal balance. So it’s not a hopeless case after all!!
How do we do that?
Food – Consume some good: Healthy fats, Probiotics, Bone Broth and Greens. All of these are good for helping to balance hormones…and for your body over all. The nutrients from vegetables, most especially greens, break down an excess of estrogens. Other nutrients like iodine and selenium for active thyroid hormones, zinc and magnesium for the production of testosterone, and amino acids like arginine and ornithine for the production of growth hormone.
Essential Oils – To help balance hormones, you want to get rid of toxins from body care products, synthetic fragrances and cleaning products. Start replacing them with good quality essential oils: Thyme improves progesterone production, which can help to relieve infertility, menopause, depression and insomnia. Sandalwood can reduce stress that leads to hormone imbalance and help promote relaxation. Lavender can help balance and improve emotions, relieve stress and promote good sleep. All of which are important to good hormone health. Clary Sage helps to balance estrogen levels, and can help relieve PMS symptoms and regulate your monthly cycle.
Vitamin D – A lot of problems with our health can be linked to a deficiency in this vitamin. Low levels of vitamin D can interfere with testosterone and estrogen production, and can cause hormone imbalances that can bring on a lot of unwanted symptoms, including unwanted weight gain. You can get this much needed vitamin through some good fish, liver and eggs, but the best way is through actual SUNLIGHT!
Emotions
We women go through a lot of emotions! Sometimes all in the course of one day.
They can cause major mood swings, hurt our bodies physically and mentally. To make us sick, cause our skin to break out, cause depression, OR to give us energy and make us happier and healthier! Often times women can suffer negative emotions a lot easier and more often than men. We go through PMS, menopause, pregnancy, motherhood, etc. And we tend to think a lot and dwell on so many things (our minds never shut off). Plus, God did make us more emotional than men. That does not necessarily mean a bad thing.
But that doesn’t mean we have to let them control us or allow them to damage our health. There are ways we can avoid that, and steps we can take minimize emotional damage and the appearance of negative emotions…though we cannot avoid it completely.
You can check this previous article I wrote, where I go into a bit more detail about emotions, their affects on our bodies and what we can do to improve our emotional health.
Tell me what I missed! What ways have you found to help your body and mind through these struggles?
Essential oils are amazing and have many uses. I think everyone can benefit from using these in their lives. However, just because they are natural does not mean we should use them willy nilly. They most definitely deserve the respect of proper education.
Oil Brands: Finding the best quality oils
Today you can purchase essential oils in a lot of places. But not every bottle of lavender oil is made equal. Just because an oil has the word “natural” attached to it doesn’t mean it is a good quality oil. Adulterated and mislabeled oils may present many dangers to consumers. Adulterated oils are mixed with synthetic compounds that can cause rashes and burns and other irritations, along with being devoid of any therapeutic effects.
Do not assume that just because an oil is “100 percent pure” that it is a high quality oil. In the U.S. you are only required to have 5% essential oil in the bottle to label it pure. Look for quality over quantity.
And check the price tag…
I know you probably don’t want to hear this… but higher is better. Check the price tag. You get what you pay for. Companies can charge less because it’s not the best quality. It doesn’t cost them as much to produce. And some are diluted with carrier oils or fillers…so you are not actually getting the oil you think you are.
Another tip: Be aware of the bottle colors. Essential oil bottles should be stored in dark colored (amber or blue) GLASS bottles. True oils can eat through regular grade plastic…so that is a big NO NO! The dark glass protects them from oxidation and sunlight.
OK, moving on! Now that we know how to look for good quality, how do we use them safely?
How Do I Use Them?
Everyone’s body is different and not all oils are perfectly safe to apply straight on the skin. Some oils can cause skin irritations to some people. I highly suggest testing new oils on a small patch of skin to see how it reacts to the oil.
Dilution:
It is also a good idea to dilute the oils (especially the hot oils, such as oregano, cinnamon, and some citrus oils), using a carrier oil. A carrier oil is a fatty oil whose molecules are much larger than essential oil molecules. Using these slows down the body’s absorption of essential oils… and it helps make it a little more gentle on the skin. Dilute essential oils with some vegetable oil (olive, coconut, V-6 or almond oil) until you know how it effects your skin. Watch out for redness or irritations, and be sure and dilute oils on children. Their skin is more sensitive and it absorbs the oils more quickly.
Oils and sunlight:
Certain oils are photosensitive, so you don’t want to go outside right after applying them. These oils are mostly citrus oils. Avoid applying these to skin that will be exposed to sunlight within 24 hours.
Apply NOT everywhere:
Though essential oils are beneficial to just about every part of your body, this DOES NOT mean you ca apply them to every part of your body. They should not be applied to your eyes or your ear canal. Be careful when applying them topically to near your eyes. Some strong oils (such as peppermint and oregano) can cause a burning sensation. If you are applying oils near your eyes try using a Q-tip. You are much less likely to cause yourself unnecessary harm.
Internally:
What about using them internally? I have discovered two groups of people: Those who are all for using essential oils internally, and those who are completely against it.
The French have been safely using some essential oils internally for a long time. There are certain oils that are GRAS (Generally Regarded As Safe). I don’t believe it is really about whether you should or you shouldn’t. It’s about being responsible and knowing about your oils. Some oils should not be taken for very long or in large amounts (such as clove and oregano), as they are very strong and can start causing harm after a while if you are not careful; and there are some oils that should not be taken internally at all (like birch and other tree oils).
Individuals:
With all this being said, and now that you have all the basic safety knowledge… it is very important to know the individual oils you are using. So be sure you look at the benefits, uses and cautions that come with the specific oil or blend you are using.
And ROTATE your oil usage! I know it’s tempting to find an oil that you absolutely love and use it all the time…but that is not good for your body. Using an oil too much can actually reduce the benefits (your body can get too used to them), some can actually cause damage if used for too long all at once, and your body can actually have so much of a specific thing that is starts to reject it! PLUS, each oil will last longer if you rotate them and don’t use up just one all at once.
Summing Up
All right! To sum it up in a nutshell, here is what you should remember:
-Keep oils away from eyes and ear canals and private areas
-Patch test and watch for irritation or rashes
-Dilute if you are ever in doubt, and especially with young children
-Make sure your oils are of the highest grade…and DON’T skimp on the price!
-Rotate your oils…don’t let your body get so used to one oil!
-Check the benefits and safety precautions of each individual oil that you use.
-It is always important to check with your healthcare professional if you are pregnant or taking medications, as the oils can interfere
We all love celebrating Independence Day…the food, the fun, the fireworks, the family and friends…and celebrating how and why we have this country!
But along with the fun, can come some… not so fun… things. Exhaustion, heat, bugs, too much noise and food…they can all put a damper on the day and keep you from enjoying yourself and the people around you. Here are a few tips for you to try this year to make the day more fun and to keep you from crashing at the end of it.
Activities
Tip #1: Sun Screen! – This is usually a day where we spend the majority of the time outside…in the sun. While it’s a good thing to soak up some Vitamin D and nice to get a little bit of a tan…red is a color you want to stay away from. Be sure to apply sunscreen throughout the day. BUT make sure you choose your protection carefully! Not all of them are good for you… and some are pretty toxic!
Tip #2: Be Active – It’s nice to sit around and visit with family, but getting up and being active can be an even better option. If you just sit around on a hot day, eating and not doing much, you can quickly become sluggish and tired…and that doesn’t feel too good. So, instead of grabbing more dessert, grab some friends and play a ball game or go a walk together…and be sure to follow these next two tips!
Food and Drink
Tip #1: Eat Light! – It’s not fun to have anything weigh down the fun activities of the day… and that also applies to food! Now this doesn’t mean that you can’t have your grilled meat and some of your other favorite 4th of July foods, but don’t go stuffing yourself. And opt for more fruits and vegetables instead of piling your plate high with chips and desserts. Your body won’t feel so groggy afterward and you’ll be lighter on your feet to enjoy the rest of the day’s fun and games!
Tip #2: Stay Hydrated! – And I don’t mean with soda and sweet tea and store bought lemonade. If you are out and about in the heat, make sure you are getting plenty of water. It doesn’t have to be bland and boring, though! I love making fruit infused water to add a little flavor. It is actually a lot of fun to experiment with different fruits to find your favorite, but here are two great ones to try for your patriotic celebration:
Strawberries and blueberries – Get the color theme going AND take in some antioxidant at the same time!
Watermelon and blackberries (or blueberries) – Who doesn’t love watermelon during the summer?? You can even amp up the fun and cut it into star shapes and drop in a few mint leaves for an extra cool zing!
Family and Friends
Tip #1: Laugh a Lot – There are very few medicines like the medicine of laughter! You are spending a day with friends and family, celebrating our country’s incredible history…take some time to let go of the stress of life and laugh with people you love.
Tip #2: Spend Time in History – While it’s great fun to hang out with family and friends, playing games and eating good food, I think it is important to remember the reason why we are even celebrating in the first place. We have a great history and have been given an awesome inheritance by our forefathers. It was because of what happened in history, and what they sacrificed that we have the freedoms, liberties and privileges we have this day. And why we can gather with our friends and families to have fun. God blessed this country because our forefathers sought to make Him the foundation…and they wanted those that came after to continue to care for that foundation. So take some time this 4th to remember the history of our country… and celebrate the actually reason for the holiday.
May this 4th of July be a day that we understand what it truly means to say:
Right now many of us have pretty high emotions and they seem to be falling on the negative side of the scale. We pack a ton of emotions into a small body: anger, disgust, happiness, excitement, nervousness, eagerness, sadness, worry, fear, stress, anxiousness…etc. And each one has an effect on our bodies…and minds…in a variety of ways we have never even thought about before.
In this life we are never going to be able to escape all the negative emotions and their effects, but we don’t have to be controlled by them or trapped by them for our entire lives.
What are Emotions?
If you want the technical definition… Emotions are instinctive states of mind or feelings that are derived from a person’s circumstances or relationships with others. They are stimulated by a movement of neurotransmitters in the brain in response to stimuli.
But…I think we can all agree that emotions are a bit more complicated than this definition. 😉 Though we don’t understand everything about them, we can dive in a little deeper and try to understand them a little more and how they impact our bodies, as well as our lives.
God designed us to have emotions, and I believe He wants us to use them correctly. Not be RULED by them…but do not ignore them, either.
How do they Affect our Health?
Emotions take a toll on our health, physically as well as mentally. And it can be for good or ill. Have you ever noticed a lack of appetite when you are nervous or stressed? Do you find yourself craving junk food when you are dealing with grief or stress? How about having more energy when you happy or excited?
Don’t deny the emotions you are going through. Denying them does not make them go away. They need an outlet. If you try to suppress them, instead of going away, your body absorbs them and in trying to get your attention, can cause some very unpleasant side effects. We were given emotions for a reason, and we can learn from them and they can help us in many ways. So we need to not suppress or deny our emotions, but work through them, learn from them and don’t let them take over our minds or bodies.
Now, with that being said, there is a RIGHT and a WRONG way to express negative emotions. We can make things worse or bring others down with us when we react wrongly. Here are some GOOD ways we can work through those emotions that wreak havoc on us:
Pray and read
Talk it out
Exercise
Music (Pounding The Imperial March on the piano is actually a fun way to release stress and frustration/anger ;P )
Eat good food
Get out in nature
Hold your loved ones
Love on pets and animals
Take some deep breaths (of fresh air, whenever you can)
How Does Human Interaction Help?
Everyone feels alone from time to time. But a constant feeling of loneliness and isolation can actually take a serious toll on our health. Even the most introverted individual needs some human interaction and can benefit from social interaction.
Loneliness has been found to increase blood pressure and stress hormones…which can seriously hurt your…heart! (Go figure that one!)
Symptoms of loneliness include:
Overwhelming feeling of social isolation, even when you aren’t alone
Feeling disengaged and alienated
Inability to connect with people on a deep, intimate level
Not having any “best” or close friends
Feeling like no one really “gets” or understands you
Feeling worthless and emotionally drained
These feelings of loneliness can do a number on your body. It can lead to fatigue, trouble sleeping, weight gain, inflammation and a weakened immune system. If left unchecked, it is easy for it to lead to depression and a lot of other medical concerns.
While it is not always the case, loneliness can be more common among people:
living alone
being unmarried (single, divorced or widowed)
not participating in social groups
having few friends
having strained relationships
people struggling with substance use, depression and dementia are also at a greater risk of chronic loneliness
This does not mean that all people in these situations are guaranteed to suffer from loneliness a lot, but it does go to show just how much of a positive influence human interaction can have on each and every person. God created people for each other, for our good health. Everyone benefits, and even NEEDS, the right kind of socializing from the people they love from time to time. (Yes, this even applies to the BIGGEST introvert on the planet 😉 ).
We need to LISTEN to our emotions. They have “words to say”…but they aren’t meant to overtake healthy/wise decisions. While they are not to control us, we are by no means to ignore them or never try to focus on their health just as we do our body’s.
How can we help stay in good emotional health? While it can never be perfect, there are are ways to make it better when you are going through an emotional down:
Diet – Don’t underestimate the power of healthy foods! We all know foods can hurt or help our minds, and they can affect our emotions, too. Eat the foods that feed your mind in a healthy manner…and don’t bring harm to the rest of your body.
Exercise – Get your heart pumping and your blood moving. It can clear the mind and get those positive emotions awake.
People – Do NOT forsake the company of others: family, friends… Be around the people you love, those that care about you and bring you comfort and make you happy. Hold them close, have fun and laugh with them, make memories. It truly does make a difference.
Scriptures and Worship – I have found that focusing on God and His word helps tremendously in shrinking those negative emotions and their hold on me. You can find a Psalm for just about any emotion (David went through a lot of them…). Maybe sing a song or two. Music lifts the spirit.
While I know it can be hard to be stuck at home (especially with summer approaching) and nowhere to go, nothing to do…it doesn’t have to be boring! Here are 15 ideas for you to spend the long hours you are cooped up…and make them not so long, WHILE also feeling productive!
Cook – Make some of your favorite foods OR try out that NEW recipe you have been waiting for the right time to use.
DIY Craft Projects – We all have them lying around somewhere…and it does make you feel really productive to get it accomplished, finally.
Spring Cleaning/Organizing
Read a Book – Take away some stress and cabin fever by losing yourself in a good story. There are so many good ones out there!
Exercise – You know that excuse “I don’t have time”? Yeah, not really valid here.
Diet – See above… 😉
Learn an Instrument – Dust off that family piano! 😛
Family Games
Puzzles
Coloring Books
Plant a Garden – Springtime! New beginnings, beauty blossoms, moods boost. You can start your own! It is actually VERY satisfying to watch things grow. 🙂
Go for a Walk (Get OUTSIDE!!!) – Vitamin D…good for your mood AND immune system. Win Win!
Prayer – This is a great time (when you have nothing but time) to lift up our nation and neighbors in prayer
Epsom Salt Bath – You now have some time to relax. You can take advantage of that. Your body will thank you. It’s good for stress, muscles, and mood.
Detox – While all canned food and boxed goods are hard to find, now is a good time to take advantage of all the fruits and veggies that are well stocked.
