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
When we think of getting into shape we all probably automatically think of working out, building muscle, losing weight and getting toned. But I believe we tend to forget to get, or keep, our brains into shape.
1. Diet
What you put into your second brain effects your first brain. When you consume foods that make your body feel sluggish and dull it stands to reason that it would also make your brain sluggish and dull. We like our brains to be sharp and active, full of energy just as much as our bodies are.
So it’s time to dump out all those highly processed foods, full of preservatives and GMOs, high in fake sugar and dyes, and start filling up on good whole foods and lots of fruits and vegetables. Just to get you started, here are some favorite brain boosting foods:
Avocado – Don’t give them a bad rap because of their high fat content! It’s GOOD fat, guys! Rich in Vitamins B, C and K and folate, avocados can help prevent blood clots and can improve your brain function and memory.
Blueberries – High in antioxidants, they are a major brain boosting food AND they taste AMAZING! Packed full of Vitamin C, Vitamin K and fiber, blueberries are good at protecting your brain from stress.
Broccoli – Along with any leafy greens, broccoli is a great brain booster. It is high in Vitamin K to help sharpen your memory…and loads of Vitamin C and fiber!
Dark Chocolate – Hands off the Hershey’s Kisses! Not ALL chocolate is the same. The darker the better! Actual dark chocolate, minimally processed is full of antioxidants and flavonols to improve brain function and help the blood flow to the brain.
Salmon – Salmon is high in Omega-3 fatty acids, which can help reduce brain fog and improve memory and focus. BUT…avoid farmed fish, which can be very high in toxins and mercury. Go for wild caught Alaskan salmon (which tastes wonderful, by the way 😉 ).
2. Exercise
An increased heart rate increases blood flow to the brain, sending in more oxygen and nutrients. This boosts your mood and reduces stress by releasing those “happy hormones and chemicals”, dopamine and endorphins…while sweeping out the stress chemicals.
Exercising gives you more energy during the day and helps you sleep better at night, which we KNOW improves brain function and improves memory.
If you are not sure where to start, or have not worked out in a while, here are some ideas. And remember, start out small and build your way up. It’s not worth hurting yourself! 😉
Running/Walking – Running is not everyone’s favorite thing (it’s not mine, for sure), and it can be hard on the back and legs if you do it wrong. But, if you do it right, it is still a good way to increase your heart rate and build up your endurance. Walking is also a good, and slower, way to do it.
Biking – It’s easier on the joints than running, and it is also a good way to build up endurance and increase your heart rate.
Dancing – Who says you can’t have fun while you are working out??
Swimming– You can get some good exercise AND cool down during the summer! A double win!!
Stair climbing – This one is easy to do. You can find stairs anywhere! It’s pretty easy on your joints, but it can still get your heart rate up (especially if you do it several times). TIP: Whenever you can, opt for stairs, instead of an elevator or escalator.
3. Be Intentional with Your Thoughts
They have a lot of power. What you put into your mind, believe it or not, effects your brain’s health. If you take everything in, think on every dark, sad, depressing thought, all the fears, negativity, lies, what ifs and unknowns in life, it starts to bog you down and control your brain.
I have talked about the importance of our emotions in health, and really being mindful of our thoughts and emotions. You can check out that article HERE.
The main point is this:
What affects the brain affects the entire body. Be vigilant to protect it and keep it going strong. Especially as we get older and things in this world are intent on tearing it down. Remind yourself of truth… start quoting scripture to yourself. Have a few memory verses to say when all the negative thoughts start to pour in. So…stop LISTENING to yourself and start TALKING to yourself.
Bonus: Essential Oils
Aromatherapy is also a good way to boost your brain health. Here are some favorites!
Lemon/Orange – Citrus oils are great for uplifting your spirits and body and promoting clarity and boosting your mood and focus.
Peppermint – This is also an uplifting oil that can help boost your memory and concentration.
Vetiver – Can help soothe anxiety and nervousness, and also improve sleep.
Jasmine – It is an uplifting smell and can help ease stress and anxiety.
Lavender – This is a good oil for easing stress, relaxation and helping to promote sleep.
What happens in our gut effects what happens throughout our entire body. So you begin with the gut to cleanse the skin. Here is a list of some of my favorite “do”s and “don’t”s for healthy skin, starting with…
What Goes Inside
NO gluten – Gluten can cause inflammation and cause irritation to the gut and digestive system. Remember, what happens in the gut effects the rest of the body. Plus, the gluten in the U.S. today is highly processed and grown with chemicals that can do lots of damage to the body.
NO dairy – The dairy industry today is quite a bit different than back in the olden days. Especially that from cows. Dairy can cause inflammation and it can cause your skin to produce excess sebum which leads to clogged pores and more acne.
NO sugar – Sugar can break down the collagen in your body and your skin can lose its elasticity. It can also cause inflammation. Opt for an antioxidant honey instead.
NO highly processed foods – All the extra sugar and chemical intake from these foods wears down the collagen and elastin in your skin. It also causes inflammation in the skin, which can lead to acne breakouts. (NOTE: Processed foods can be kind of tricky to define. It’s probably a good idea to know what processed foods are.)
Stay hydrated – Even when you don’t feel like drinking water adding some cucumbers and watermelon to your diet (especially during the summer) is a delicious way to stay hydrated. 🙂
EAT probiotics– The good bacteria in probiotics helps keep your gut healthy. Having a healthy gut helps to have healthy skin.
EAT Omega-3s – Your omega-9 fatty acids are great for glowing skin. They can help soothe inflammation that can be a cause for acne breakouts as well.
EAT Vitamin C – It is well known for having antioxidant properties, and can also help against sun damage. Citrus fruits and vegetables are a great natural source of this important vitamin.
EAT Bone Broth – Bone broth is high in collagen which can help reduce inflammation and improve the skin’s elasticity.
What Goes Outside
Clean and treat your face at night. Your face gets dirty throughout the day, and your makeup can clog your pores, causing more breakouts.
Switching your products too regularly might not agree with your skin. Give the product time to work.
Look at the ingredients. Avoid chemicals and synthetic scents and colors. The closer to nature your products are, the better for your skin. Do you know how much FOOD you can put on to help your skin health?? There are a lot I could name, but I’ll just give you three favorites.
Apple Cider Vinegar – Apple cider vinegar can help to kill pathogens and helps to cleanse the skin. It contains potassium and magnesium to help balance gut bacteria, which is vital to skin health. It is also a more inexpensive product…and it can go a long way.
Coconut Oil – Coconut oil can help strengthen the epidermal tissue, ease sunburns and is even a good makeup remover. It contains anti-inflammatory and antibacterial properties, plus a lot of healthy fats that help nourish the gut and improve immune function. A way to improve your skin health from the inside out!
Raw Honey – RAW honey is full of enzymes, nutrients and vitamins for the skin. It also contains antiseptic qualities that can help with rashes, scars and wounds, and may help to reduce breakouts and contain moisturizing properties.
Essential Oils
Lemon– Lemon just seems to brighten up everything! And your face is no exception! It is antibacterial and it can help lighten dark spots and tone the skin. avoid applying lemon, or any citrus oil, to your skin that will be exposed to sunlight or UV light for 24 hours.
Lavender – Lavender contains antimicrobial and antioxidant characteristics that make it great for the skin. It is one of the more gentler oils so it can be soothing for itching and burning skin. And soothing to the nose as well.
Frankincense – Frankincense has anti-inflammatory and antimicrobial properties. It may help to strengthen and tone the skin and may improve elasticity. It may also help to reduce the appearance of scars and acne.
Tea Tree – Tea Tree oil has long been used in Australia to help fight inflammation, break outs and some redness on the skin. It is usually very gentle on the skin and is great when combined with a carrier oil…such as coconut oil.
Something about spring makes us want to clean and organize our homes. Cleaning out rooms and getting rid of things we don’t need or want any more makes us feel lighter and fresher. A fitting feeling for spring I would say.
However, spring cleaning shouldn’t just be focused on our homes and the “stuff” in it. I think it should also apply to our bodies as well. Cleaning up our diets and getting rid of all the yucky foods that our bodies don’t need is a great way to get that lighter, fresher feeling both inside and out! Plus, you can kill two birds with one stone and give your fridge a good cleaning out at the same time!
Food – What’s in Season?
Asparagus – This super food is chock full of Vitamins K and C! It helps feed the good bacteria in your digestive tract. Comes in handy during the seasons when our immune systems can be compromised.
Broccoli – The Italians introduced it to us. You can cook it, boil it, steam it or just eat it raw… and get a good dose of Vitamin C, calcium and fiber.
Rhubarb – Yes, we make a famous pie out of a vegetable! In addition to being high in fiber to help with proper digestion, it is a great source of Vitamins K and C and iron.
Mango – A good dose of Vitamins C and A, full of fiber and potassium and can help your digestive system. It’s really a wonderful refreshing spring fruit!
Strawberries– On top of being delicious and very refreshing, they are high in Vitamin C to help build up your immune system during these compromising months. And they are also good for your teeth!
Weather and Colors
It really is true that colors have an effect upon our moods. Do you like to dress in colors that match the season? Florals or brighter, happier colors than you did in the fall and winter? The changing of the seasons is a good time to brighten up your wardrobe… and even your overall mood!
Good Springtime Oils
Jasmine – Sweet spring smell in a bottle! It lifts up your spirits and can help ease stress.
Lavender – This one is very well known. It’s sweet and uplifting smell can help to soothe stressful days, support the immune system and brighten your mood and get you eager for spring!
Lemon (other citrus oils) – Very few people can remain gloomy after smelling citrus. Lemon and orange are great for waking up the mind, and for supporting the immune system.
Peppermint – A favorite of many and a smell recognized by all, it brings alertness to your senses, supports your immune system… and makes you and your home smell wonderful! (Peppermint is wonderful mixed with lemon…for a double whammy!)
Favorite Spring Events
The weather is so pretty! Get outside and enjoy it while it lasts! Hot scorching weather is coming… especially for Texas.
Get some exercise. Walk around your neighborhood, go for a hike or a bike ride. Take some deep breaths of fresh spring air… and take your camera with you! You might find some beautiful scenery or blooming flowers to photograph.
Diffusing oils can have a dual purpose. Not only does it get your house smelling lovely during the holidays and get you all excited for all the Christmas festivities, but certain oils can also help keep you healthy and improve your mood during all the craziness and running around these days.
So, without further ado, here are some holiday favorites to pop into your diffuser and start smelling! 🙂
1. Cinnamon
Apple pie, pumpkin pie, snickerdoodles, sweet potatoes, etc. Many of our favorite holiday dishes contain cinnamon. It’s one of the top smells that remind us of Christmas and the holidays. It is also a good cleaning agent and can help support the immune system.
Caution: This is a hot oil that can cause skin or nose irritation if inhaled direction from diffuser or bottle. Also, if you want to apply this topically, avoid putting it on your skin without a carrier oil (coconut oil is a favorite carrier).
2. Pine
Smells like a Christmas tree AND can support and help the respiratory system? Great combo! This is also a good one to mix with a few drops of cinnamon or orange.
3. Orange
It may not seem like orange would be a holiday oil, but this not only can help give your immune system some support… it also mixes wonderfully with Cinnamon or Wintergreen oil for a delicious holiday blend. 🙂
4. Peppermint
I think we can all agree that peppermint is a smell that reminds us of Christmas time. This is a favorite to diffuse, not only for its wonderful smell, but also for its immune boosting and mood lifting abilities. It may also help improve respiratory issues.
5. Four Thieves Blend
This one has so many benefits! This already smells like the holidays, plus it has other great benefits… but I think that helping to support the immune system should be right at the top of your list during Christmas and all of the related events. 🙂
6. Wintergreen
What a perfect name for the wintertime! Mix a few drops with a few drops of Orange oil for a great immune booster and a nice comfortable winter smell. OR… it can stand on its own feet, as well. 😉
The days are getting shorter. The air outside feels lighter and you can almost taste cinnamon and apples on the breeze. You know what that means?…
It’s time for sweaters, boots, soup, pumpkin spice, and orange, red and yellow leaves on the trees.
Though we here in Texas may not experience all this yet (if at all), we can expect to experience many of the changes that fall brings. And we should be prepared, because not all of them are pleasant changes… you know, the ones we wait all year to experience. 😉
Immune System Support: What to Do
Eat foods in season – God had this great idea to have different foods grow at different times during the year! Before our modern day food processing system, people had to eat food ONLY when it was growing. So I think we should probably adhere to that practice. Food is medicine and can do wonderful things for our bodies… but only if we use it in the time that it was intended.
Essential oils – Diffuse them into the air, apply them topically or spray them on your bed or couch. There are several oils that help keep toxins and all the nasty things at bay. Peppermint, Lemon, Rosemary and Lavender are some favorites for supporting the immune system. And Cinnamon and Clove are also great for the fall time! 😉
Supplements – Vitamin C and Probiotics are pretty popular and well known when it comes to supporting the immune system (and the gut). Now… Elderberry is also a great supporter of the immune system. It helps to protect the cells from damage and activate the immune response. Echinacea (aka the purple cone flower) is another one that may enhance immune system activity in the long run.
Herbs – Plants are so useful! 😀 Echinacea and Elderberry, Ginger and Garlic... and Calendula are some of the top 10 herbs to help keep up a strong immune system defense.
Water – Keeping hydrated, yes even when the weather is cooler, is still key to good health. It helps keep your body in good fighting condition… and it helps to flush out the bad stuff that gets in your body.
Immune System Busters: What NOT to Do
Stress – It’s not fun, and it’s not good for us. Unfortunately, we cannot get rid of every little bit of stress in our lives every day… but we can limit it. Unnecessary stress in a huge enemy of good health. The stress you do have control of… control it.
Sugar – It’s sweet and we love it… TOO MUCH! We Americans consume so much sugar it breaks down our bodies natural defenses against illness, and most of the sugar we consume nowadays does nothing for us. Try substituting some organic raw honey when you get a bit of a sweet craving.
Caffeine– A cup on coffee now and then is not a bad thing… and sometimes it can be a good thing. But if that is your biggest liquid intake it can weaken your immune system. Though it is a favorite for keeping one’s eyes open at work or school, it should not be your first line of defense.
Processed foods – Should be taken out completely. It masquerades as something beneficial and delicious… but all it does is damage.
Late-nighters or all-nighters – How many of us, when we are suffering from lack of sleep, are at our very best physically, emotionally or mentally? A good night’s sleep is essential for your body to be able to defend itself against everything trying to take it down. We all struggle with this, and I know it’s hard (boy do I know!). But sometimes it is best to put away your work, school or that unfinished project for the night… and go to bed. You will be more productive after a good sleep anyway. 🙂
Now I do want to point out one thing: just because you do these things, or not do these things, does not mean that you will never get sick. There is always the chance, while we are here on this earth, that we will catch something nasty. But if you take care of your body and give it the fuel it needs to defend itself… you have a better chance. 🙂
Have a happy fall, everyone! And may it be full of chilly weather, pumpkin spice and LOTS of pretty colors!
Summer is such a fun time! Lots of things to do… lots of sun… and all things hot… 😉 But amidst all the fun and games, comes some very important things to remember to make this a wonderful, fun and healthy summer for everyone! So how about some warnings, tips, and some ideas to get the summer fun started out right?
Warnings:
Dehydration – With the heat and all the outdoor activities this season it is very easy to forget to drink enough water, and we sweat off more than we take in.
Sunstroke – Along with dehydration comes this risk. Not drinking enough water has a lot to do with it, but other factors include not eating the right foods, eating the WRONG foods and drink and not allowing your body to cool down in intense heat.
Sunburn (Sunscreen) – I think we all would like to avoid getting hot, crispy, red skin, so sunscreen is needed (especially around water). But we also need to be mindful of the sunscreen we use, since that can cause just as much damage as sunburn.
Bugs (bug spray) – Bugs are a pest this time of year, aren’t they? Mosquitoes ESPECIALLY. So keep bug spray handy. Again, be mindful of the kind you use. I’ll talk more about this a little further down. 🙂
Tips:
Drink plenty of water – One of the best things you can do during the summer. If you are sweating a lot, you need to be putting that water back into your body.
Food (watermelon, strawberries, salad, chicken) – Eating foods in season is very delicious! And the summer season has some very wonderful choices to choose from to make these hot months a little easier on our bodies!
Essential Oils – Many EOs have wonderful health benefits for the summer months: Tea Tree and Citronella help REPEL the bugs before they get to you, but if some manage to sneak past and bite you (the little devils 😛 ) Lavender helps soothe those itchy bug bites and also for sunburn relief, Orange and Lemonbrighten up your day and can help you feel refreshed and ready for each hot day ahead, and Pepperminthelps to keep away mosquitoes AND is a great cooling agent. 🙂
Sunscreen (Don’t let the clouds fool you) – Keep in mind, even if the sun is hidden behind the clouds all day, you can still look like a tomato the next day. 😛
Drinks – It’s important to stay hydrated during the hot summer months. However, along with getting enough good hydrating liquids, you should also avoid the liquids that can DEHYDRATE you: Soda, Fruit Juice and Iced Coffee are some popular summer drinks that make it on the “Avoid It” list.
Fun Events:
Camping – Nothing like spending a few days in God’s beautiful nature! Remember to pack your bug spray!
Swimming (keep a clean pool!) – A favorite summer pastime is getting into the water. Maybe swimming laps, having a water fight with your friends or family, or even just relaxing in the nice cool gentle waves.
Picnics – Get the kids in car, pack the basket with lots of delicious healthy food (make sure the lemonade is ice cold), and let’s head to the lake!
Sports – Summer is a great season to spend time outdoors. There are a lot of sports to play with friends, but be sure and bring water! 😉
Tell me what some of your favorite summer past-times are, and what you like to do to stay healthy and active when the heat gets super intense! 🙂
It’s that time again people! Are you ready for another bout of achy muscles, inflamed sinuses, sore and raw throat, and having to put your life on hold because you are too sick to function? I thought not.
No one likes to spend their winter indoors because they HAVE to. Sure, we don’t mind staying home and lying around from time to time when we have a choice – we aren’t feeling horrible while we do and we can perhaps get some things accomplished off of our to do list.
We also don’t want to create a domino effect and put our whole family in quarantine (have you noticed how powerfully it effects large families?) 😉 Though this seems to be the norm during this time of year, it doesn’t have to be for you. There are some very simple steps you can take to minimize the effects of the winter bug, or even avoid it all together. Here are some of my favorites:
1. Food
80% of the immune system is in the digestive tract. One of the biggest defense tools you can give your body is filling it with lots of good superfoods and staying away from foods that weigh your body down and weaken your defense walls. So load up on some vitamin c, green leafy vegetables, probiotics and even some bone broth (smoothies are awesome). Be sure to chew well so it is easier for you to digest… and eliminate. Hydrate well, guys!
Stay away from those foods that can irritate the gut such as processed/fried foods, sugar and artificial sweeteners.
2. Exercise
It’s generally not thought about, but getting exercise can help you sleep better. It also helps increase circulation and keep your body in good strength for its defense. So keep up that daily workout routine! It will also help keep you warm, if you are not a fan of cold weather. 😉
3. Essential Oils
There are several essential oils that can help build up your immune system AND help build you up while you are down with the bug. 😉 Peppermint, Eucalyptus and Lemon are some of my favorites.
Peppermint and Eucalyptus help to clear the airways and can also help to relax your muscles. Plus, peppermint always smells amazing. 🙂
Lemon helps with lymphatic drainage and can help settle your stomach.
*Not every oil is going to work the same way for every person. Muscle testing is a great way for you to find out what oil your body needs. Contact me if you want to know more about muscle testing with oils.
4. Sleep
Getting your rest is an important part of staying healthy. If your body is too tired, it has no energy left to fight off illness. I know it is hard (I’m still trying to teach myself), but sometimes you should just turn off your computer, put away your work and get some sleep.
