Essential Oxygen

Why Self Care is so Important for Health and Well-being

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Guest Post By: Kali Bliss of http://kali-bliss.com www.instagram.com/kaliblissyogadiva

Kali bliss health

Self care and body care are critical components to creating good health. While our western culture often denies the importance of taking care of our body, Eastern cultures know taking care of our body is necessary to sustain a long and healthy life. Practices like yoga, meditation, and more, can help us adjust our lifestyle so we can stay balanced, happy, and well in our mind, bodies, and hearts.

Creating self care means creating discipline for ourself, and being able to adjust our lifestyle so that it optimally serves us.

The more ease we feel within, the less stress we hold, the more balanced we become, and the better life gets. Good health after all is created through the mind and body. The more we can take time to care for ourselves, exercise, eat right, and give ourselves time to chill out, the more the body can naturally self heal and sustain itself.

Health Wellness Meditation

Our lifestyle choices and what we eat and say to ourselves creates our human experience. Our bodies are more powerful than we know. With proper care, some self love, and routines, we can help our body thrive. Improving our mindset and attitude can help us overcome insecurity and problems. By upgrading our lifestyle, making new choices, and changing some habits, we can tap into our natural ability to feel good. In a world where we reach for distractions constantly, seek pleasure, over consume, and celebrate well, we all need more balance and care, to keep our bodies healthy and alive.

We can feel good, look good, and love ourselves. However, it takes our own willingness to gain strength, and step into positive patterns that can transform who we are, and how we do life. Making better choices every day, and learning to honor ourselves, can improve our health, happiness, and total wellbeing.

Taking care of ourself is key in order to develop a loving relationship with us, and with other people. The more we can honor ourselves, love our body, and be friends with our positive and negative qualities, the more we can raise our own self esteem, and enjoy life. Body care helps to keep us going, and ensure we have energy and enthusiasm for our day.

Too many people ignore the signals our bodies give us. Often we load up on medication for an easy fix, rather than attempting to change the problem, heal, and get to the root of the issue. Stuck emotions and unresolved traumas can cause us conflict and worry. We all can do a better job at managing stress by taking time to slow down, calm down, be still, and feel in our body. Learning to tap into our own wisdom and inner truth, helps us overcome distress and disease.

Self care is the practice of appreciating our body, learning to love ourself, and allowing ourselves to be ourselves.

Although it’s not easy, taking time for you, it’s a gift you can give to your soul. I’ve noticed that the more I get on my yoga mat, breathe, take a time out, and honor myself, the better I feel. Indulging in acupuncture, massages, reflexology, and other natural holistic forms of care, does wondrous to my whole system. I’ve taught myself to react less, care less about what others think, and have made peace in myself. The better I feel internally, the more my external world changes, and the happier I become. Those self sabotaging patterns and the fears I use to carry, no longer limit me, or keep me in a disconnected state. It’s through self care I’ve become happier and healthier in myself, and life choices.

It’s ultimately up to us to create our own happy life, and hopefully, honor and care for our body. We get one body in a lifetime, and it’s so important to help ourselves find ways to move, breathe, and feel good within.

While self care gets many stereotypes now, it’s more than flaunting a yoga outfit, or taking a time out at the spa. Self care is learning to become a master. It means being emotionally intelligent, and in touch with what’s happening inside.

We can create more self care and self love with awareness, and helping ourselves make better choices. Learning to understand our own human behaviors and patterns can give us clarity in how to change. Realizing why we crave what we do, why we indulge, and why we do what we do can be positively enlightening, and help us shift from the old into the new. Breaking patterns, releasing toxic foods and people from our lives may not be easy, however, at the end of the day our choice to choose us, always wins.

Beginning to say yes to you, can truly enrich your lifestyle and teach you how to develop self care for you, and create more self love.

Everything changes when we begin to take responsibility for ourselves, adjust our mindset, and our behavioral issues. We can elevate our life, and live better, by finding balance, and more self care, and understand what it means to live happy and well in our mind, body, and self.

Guest Post By: Kali Bliss, a Yoga Teacher in San Diego: kali-bliss.com  Connect with her on Instagram: KaliBlissYogaDiva

You’re Probably Taking Your Health for Granted – Here’s How to Change That

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Guest Post by: Brigitte Evans

health

For most of us, health isn’t something we really think about much until we get sick. Before we get the flu, or our blood pressure skyrockets, or our stomach balloons around us, we feel almost invincible—other people get sick, but not you. You’re made of sturdier stuff, and you’ve got bigger things to worry about, like errands, and relationships, and your career. And then disease strikes, and suddenly all those other things become so irrelevant. As the old Indian proverb goes, a healthy person has a thousand wishes, but a sick person has only one.

Even something as simple as a passing cold makes us feel weary and frustrated, and if a bigger issue comes knocking on our door, it can completely overwhelm us. To avoid this, it’s important to stop taking our well-being for granted and start caring for ourselves. If you want to know how you can do that better, take a look at our tips.

 

Stop postponing checkups

Getting a Pap smear isn’t the most enjoyable activity in the world, but it’s entirely necessary for a woman to stay on top of her reproductive health. STI screenings, mammograms, and general OB/GYN checkups are important, and there’s really no excuse to be avoiding your doctor anymore. Checking your thyroid hormone levels, your cholesterol, and your glucose is also encouraged, and if you’re in pre-menopause you might want to start tracking bone density, especially if you have a history of osteoporosis in your family. Find a doctor that you trust and feel comfortable with, and don’t allow yourself to avoid any more appointments. Monitoring your health regularly means you can quickly discover a problem if it pops up, and then it can be safely treated.

check-ups doctor

Good food for good health

The gist of dieting revolves around veggies, fruit, and lean meats, but the biggest challenge is usually time. We can barely stay on top of all the chores and errands we need to run every day, so cooking often isn’t an easy thing to pull off for a busy person. To counter this problem, the best thing you can do is organize your time a little better and prepare huge meals in advance. As long as you take Sunday evening to chuck some vegetables and chicken into a slow cooker, you can wake up in the morning and simply divide all of it into plastic containers that you can keep in the fridge. You can also simply have healthy food delivered to you which is particularly useful if you’re on a diet. That way you get a nutritionally balanced meal without the fuss of having to figure everything out yourself, and you don’t have to spend any time in the kitchen to make it on your own. Another thing you should do is limit your sugar intake and replace candy and cookies with healthier snacks around your house. Once the hunger craving hits, make sure you have a few homemade granola bars and nuts lying around instead of reaching for a bar of chocolate.

healthy food

 

Become more active

Exercise plays a large role in our health, and our sedentary lifestyles are really detrimental to our well-being. From your spine to your cardiovascular health, sitting around and turning into a couch potato isn’t really the best way to stay youthful, vibrant, and fit. Of course, the solution to this is easy—move more. Find an activity that you like, such as yoga, pilates, martial arts, volleyball, swimming, or anything else and engage at least a few times a week to build up your strength and stamina.

However, bear in mind that it’s not just about exercise, it’s about generally not allowing yourself to constantly be in that sedentary stupor, it’s about being more active every day. Taking bike rides with your kids, taking the stairs instead of the elevator, and walking instead of driving the car whenever you can is a good start. You could also consider getting a dog, especially if your children have already been begging you for it. Adopt a cute stray from the shelter and you’ll always have company when you take long walks.

active lifestyle health

 

Don’t forget your mental health

Physical health isn’t the only thing to focus on, especially because your body and your psyche are connected. When one suffers, so does the other, and the fact that you’re feeling depressed will usually mean you’ll forget all about diet and exercise because you’re just too tired to do anything about it. Talk to your partner, your friends, or a professional instead of keeping everything bottled up inside, and engage in self-care activities to unwind from stress. Reading books, for example, is a great way to lift your spirits, grow intellectually, and take time to nurture your mental well-being.

And remember, prevention is a lot easier and less stressful than the actual treatment. Putting your health first is important if you want to function well on a daily basis, so don’t neglect your own needs in favor of anything else.

health

Signs Your Mouth Is Healthy

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Guest Post By: Amanda McIntyre

healthy smile

A healthy mouth is a sign of good overall health. That is why visiting a dentist every six months is recommended since they are the most qualified to see how your oral health is doing.

Then again, you don’t have to wait to see a dental professional or a cosmetic dentist to at least have an idea that your mouth is healthy. You can do it yourself by watching out for the following signs of good oral health.

Naturally white teeth

With all the things we eat and drink every day, there’s always the possibility that we end up having stained teeth that will make them appear yellowish or worse, brownish. However, if your pearly whites stay that way, then that means you are doing your oral care right. With proper oral hygiene, you are managing to protect your teeth from staining and avoid gingivitis, dental decay, and other issues that could cause teeth to stain.

Pink, firm gums

Look at your gums in a mirror and if see if they are generally pink. Touch the inside of your mouth (with clean fingers, of course) and feel your gums as well. If your gums are pink and they’re firm to the touch, then you have a generally healthy mouth.

The problem would be if they were reddish, swollen, and tender. If you had poor hygiene, then red gums are a clear indication that you haven’t been taking care of your oral health properly, and that you are at risk of gum disease. On the other hand, if your gums are pale, you might be anemic.

No bleeding when brushing or flossing

Your gums aren’t supposed to bleed when you’re brushing or flossing, so if this is the case with you, then your mouth is healthy. However, if even the slightest bleeding occurs when you do either, you might have gingivitis, a gum infection that is usually a sign that you have early-stage gum disease.

Gingivitis occurs mainly because of poor oral hygiene. Without proper oral care, bacteria tend to build up the gum line, which will eventually lead to inflammation.

Pink, clean tongue

Your tongue is also subject to inspection by your dentist, as it can harbor bacteria that could accumulate and give you an unhealthy mouth.

Your tongue should look clean, pink, flat, and smooth. You can keep it that way if you use a tongue scraper regularly as part of your oral care routine.

Aside from poor oral hygiene, a discolored tongue could also be indicative of more serious medical conditions such as anemia, diabetes, nutritional deficiencies, or even cancer.

You don’t have sensitive teeth

While it’s normal for teeth to feel a little sensitive every now and then, your teeth might be experiencing enamel deterioration if the sensitivity to hot or cold becomes a regular thing and it’s getting more uncomfortable with each passing day.

A proper oral hygiene routine helps to keep your teeth healthy and the enamel covering them intact. That means if your oral care is wanting, your dental enamel might be wearing away, and that exposes your teeth’s dentin layer to outside stimuli. If you take your oral care seriously, your dental enamel should remain intact for a long time and keep your teeth from becoming too sensitive.

You have fresh breath

You know you have fresh breath when your mouth tastes decent, and breathing out of it brings nothing but a pleasant smell. Then again, that is something you’d expect if you practice proper oral hygiene. Brushing, flossing, and scraping take care of the bacteria and food particles in your mouth that typically cause bad breath. Rinse your mouth with Essential Oxygen Organic Brushing Rinse, and your breath will smell even fresher.

However, remember that bad breath isn’t limited to just poor oral hygiene. Throat problems and stomach issues may also lead to bad breath, so have a more thorough checkup done if breath smells unpleasant.

With proper oral hygiene and regular visits to the dentist’s office, a healthy mouth should be easy enough to achieve.

Habits and Rituals the Power of Active Meditation

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Guest Post By: Bella Hardy

meditation

I think it’s funny how we consider Monday the worst day of the week. Every other situation that offers the opportunity for a fresh start is celebrated.

Birthdays, anniversaries, new moons, and seasonal changes all lead us down a path of renewal. While January rolls in with a heady rush of green juice-fueled aspirations, little old Monday gets left behind. 

I admit that I’m as guilty as the rest of them when it comes to taking my time for granted. Some weeks I go through my daily routine like a robot.

Waking up early, blearily gulping my tea and rushing to work, only to sit staring at a computer screen for eight hours.

And after fighting traffic, eating sad salad for dinner, and exhaustively sliding between my sheets, I find myself still wishing for Friday and wondering sleepily where, exactly, all of my time went.

When did working for the weekend become the modern mantra? 

How do we get back to celebrating every day, every day?

The answer is Meditation!

They say the best time to meditate is when you feel you have no time. When you’re rushed, overwhelmed, and generally exhausted by the never-ending rat race – that is the signal to find your center.

Injecting mindfulness into our everyday routine is more comfortable than it sounds.

While sitting quietly in a sacred space and collecting your thoughts might be traditional, it’s not the only way.

Like yoga, where unifying breath and movement is natural and expected, integrating movement and ritual into meditation can work as well.

The following three exercises can bring a moment of peace into your busy life. 

Morning Tea Meditation

Sometimes, the only opportunity we have is in the morning. Before the sun rises, the dog asks for his walk, and the house begins to wake, I have my tea. It’s a quiet moment for myself, a reminder of all the things for which I am grateful.

Taking each step deliberately, I choose the leaves, fill the kettle, and set it to boil.

Holding a cup in my hands, I think of all the goodness I have filling it up. I consider my many blessings, my home, my health, the people I love and who love me and am thankful for the present moment.

No matter what the day brings, I drink to the future and the now and feel healthier and better warms from the inside. 

Walking Meditation

By far the most straightforward, walking meditation is one of my favorites. Much like a seated meditation, start by bringing awareness into your body.

Feel a connection to the earth. Breathe in positivity and as you walk forward be aware of the way you move through space. Legs, arms, the sensation of your feet hitting the earth—notice these feelings.

Visualize that with each step you release negativity, shedding fears and uncertainty as you move toward your goal.

So often we walk and move to get from one place to another, never enjoying the journey, never really seeing the world around us. Look with all your senses and bring mindfulness and light into your walk. 

Creative Meditation

With this technique, you have a way to exercise your maker’s spirit. Whether your passion is for cooking, painting, writing, or basket weaving, do it with intention.  Feel the paper, really taste your food, notice the way your brush glides across the canvas.

By indulging your creative spirit, you put a bit of yourself into everything you make. Focus on the process.

Even if your project doesn’t turn out entirely, be thankful that you gave yourself the opportunity to succeed. Be grateful you took this moment for yourself. 

Life is too short to wait until tomorrow for a fresh beginning.

Let’s not take for granted the fresh start we get each week.

By bringing awareness into our bodies and practicing active meditation let’s bring mindfulness into every aspect of our lives.

Five Underrated Foods For Gut Health You Need to Know About

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Guest Post By: Lorna Frances

stomach belly gut health

We hear so much about gut health these days, that it’s certainly a talking point of interest. Of course, this could be contributed to by the fact that we all live such stressful lives, and stress plays a big part in gut malfunctions and conditions. Irritable bowl syndrome might not be caused by stress at its very core, but stress certainly exacerbates it, and makes matters worse.

Whether you think you’re living a stressful life or not, it’s certainly worthwhile having a sit down and real think about whether you can reduce the amount of stress you currently have in your life. In addition to that, it’s about changing your diet too.

Living a healthy lifestyle isn’t rocket science, but the sheer amount of information can be overwhelming. We can simplify it down and make it really easy – you basically need to eat as much fresh clean food as you can, avoid processed, fatty foods, and exercise regularly. In addition to that, don’t smoke, drink only in moderation, stay hydrated, and get plenty of sleep!

Of course, a lot of it does come down to the things you eat, and there are certain foods which are super-advantageous and beneficial for your gut. Some are high profile, and you’ll probably already know about them, but some might fly a little under the radar. Let’s talk about five of the most underrated foods you need to know about, to ensure positive gut health.

cabbage

Cabbage

If you know anything about probiotics, you’ll know that sauerkraut is one of the best foods you can eat to boost your gut health. Did you know that sauerkraut comes from the cabbage family and is actually a form of the vegetable? Any type of cabbage is great for you, and you can easily incorporate it into your diet. Cabbage is high in L-glutamine, which gives the cells in your gut the energy they need to do their work and to prevent any gastric upsets from occurring, whilst helping you absorb vitamins and minerals. In addition to this, L-glutamine is a neurotransmitter to the brain, which encourages relaxation and good mood.

apple

Apples

An apple a day! Yes, it’s true. An apple a day can be wonderful for your health and it can be wonderful for your gut too. The advantage of an apple lies in the combination of vitamins and fiber contained within it. An apple doesn’t contain a huge amount of fiber per se, but it also contains other things which are super beneficial, such as soluble fiber, and phytonutrients.

It is super-easy to incorporate apples into your day, simply munch away as a snack by throwing on in your bag, and forsake the chocolate bar or bag of crisps!

The thing which the gut loves about apples is something called polyphenols. These have a direct reduction of any inflammation in the gut and intestines, whilst also having probiotic features too. The result is an increase in bifidobacteria, which is all the good stuff you need!

 

Kefir

The milk version of kefir is the ideal option for great gut health, and you can usually find this in probiotic drinks, the type that you have once more day.

Kefir is a wonder drink for the gut, and it contains a huge amount of different types of good bacteria, including the famous lactobacillus species. These are basically the types of bacteria which you gut loves and needs. Kefir works to coat the digestive tract in a mucous layer and this gives the good bacteria a basis on which to colonise and do its good work. Kefir is both prebiotic and probiotic!

In addition, Kefir contains many different other nutrients, as well as potassium and plentiful calcium. When you drink it alone however, it can taste a little on the sour side, so it’s best to mix it with something, perhaps adding it to your morning smoothie.

 

Kimchi

If you love Asian food, you’re in for a treat! Kimchi is actually a meal, rather than a food itself, but it is something you should chow down on to grab some serious gut health benefits. A little like sauerkraut in its benefits line, kimchi is actually a mixture of garlic, chilli, peppers, scallions, spices and cabbage, which all work together for a true taste sensation. Aside form the deliciousness of it, kimchi is a fermented food, and we know that these are fantastic for their probiotic elements.

By helping to enhance the amount of good bacteria in the gut, studies show that kimchi helps to reduce inflammation, soothes any current conditions and helps to improve them, reduces bloating and has a whole host of other benefits too. If you don’t like your food too spicy, you can omit the red pepper and still grab the same advantages for your gut.

lentils beans

Resistant Starch

Finally we have one of the most beneficial foods you need to incorporate into your diet for your overall gut health – resistant starch. This is not digested by the human body, so it is left to do its good work instead. Resistant starch passes through the body to the colon and it is fermented there, helping to reduce inflammation and increase overall wellbeing.

You can get your intake of resistant starch by chowing down on lentils, beans, wholegrains peas and very starchy foods.

The fermentation process of resistant starch helps to create cells that congregate and line along the wall of the gut, where they can help to reduce that inflammation we just mentioned and work to reduce any disharmony that may have been there before.

These are five foods you need to add to your dietary roster, for the good of your gut health!

10 Ways Travel can Improve Your Health and Happiness

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Guest Post; article originally published at Bookmundi.com

travel health happiness

With many of us taking longer trips away or even working and globe-trotting full-time, there’s never been a better time to travel. And, more and more evidence points to travel being good for our health and happiness. As well as cutting stress and the risk of heart disease, travel has some surprising benefits. These range from bolstering our relationships, to helping us define who we are. Read more about this, and the other positive effects travel can have below.

1. BOOSTS IMMUNITY

It’s strange but true; traveling could boost our immunity. A UK study conducted on mice showed their immune systems responded differently depending on the environment they were in. It’s the fact of being in a different location that is key. When we’re somewhere unusual, our bodies are exposed to new kinds of bacteria and produce antibodies, which protect us from future illness. Although more research needs to be done, it’s possible that spending time in new or even exotic locations might just be good for us!

What travelers say: I eat street food wherever I go. When I go to a new country from my home country in Australia I will sometimes get a stomach bug for a little while before quickly becoming accustomed to the local foods. Then if I travel to several countries in one trip I am usually a lot more immune and can pretty much drink or eat whatever I want! Call me irresponsible but after travelling Southeast Asia for 8 months I just started drinking the tap water after a while and didn’t get sick. I even drank the tap water in Northern mountainous areas of India (Gasp!). — by Crystal Egan from Castaway With Crystal

2. BUILDS STRONGER RELATIONSHIPS

Travel strengthens relationships
A couple on a trip to Rome

Apart from the inevitable arguments over who reads the map or gets the bigger bed, research indicates that when we travel with friends or family, we deepen our relationships with them. As we try new things and share moments along the way, we experience greater closeness. According to research by the US Travel Association, this could even help prevent divorce in the future. The study found that 84 per cent of couples who travelled together had better communication, and their relationships lasted longer.

What travelers say: When I started backpacking solo for the first time, about ten years ago, I experienced home sickness for the first time. It was in Panama and back then I could only speak a few words Spanish, that did not really help. Luckily Skype was already invented and internet was not too hard to find, so I called my family and friends and saw them on video, that really helped. After a few days that homesickness turned into a travel bug which never left. Over the last ten years I have been more abroad than at home in The Netherlands, but the bonds with family and friends are as strong as ever thanks to the wide range of online video calling options and social media platforms. — by Marlies Wolters from Dive o’clock

We set off to travel the world together long-term after only 6 months of dating, and fast forward to 4 years later we can say with certainty that it was the best decision we ever made as it developed an unwavering bond between us. When you travel you’re constantly in different environments, doing new things and solving problems outside of your comfort zone. It can be very stressful at times, so you learn a lot about your partner by being in difficult situations with them and getting through the challenges together. Before making a long-term commitment to one another we recommend for all couples to pack their bags and go on a trip together, to develop a strong bond and a healthy relationship that could last for many years to come. — by Will & Sandy from The Brit & The Blonde 

3. STRENGTHENS BONES

Traveling helps make bones stronger
Simply being outdoors in the sun and active does the body so much good

What traveler’sWho would have thought travel could be good for our bones? Well, it’s not travel per se, but the Vitamin D created along the way. Most of us don’t make enough Vitamin D naturally. Whether we’re hiking, skiing, sightseeing, or relaxing on the beach, when we travel, we spend more time outdoors, and the extra burst of sun helps our bodies produce the Vitamin D we need for good bone health and to avoid osteoporosis.

4. INTRODUCES NEW PERSPECTIVES

Traveling for perspective
Traveling helps us form new perspectives, and this leads to us to being more open-minded and trusting

As well as being good for our bodies, travel can benefit our minds. In fact, it can even change our whole outlook on life. Meeting new people and learning about different cultures makes us more open-minded and tolerant. And, as we see the conditions in which other people live, we become more empathetic. A global study by travel company Momondo revealed that travelling helps us form new perspectives, and this leads to us being more open-minded and trusting.

What travelers say: Immersing yourself into different cultures and ideologies, broadens your brain’s scope to new more interesting and fortified ideas, be it in business, science, religion, art or music. That missing puzzle-piece you were looking for in order to open a new business or the motivation you were looking for to change your lifestyle, that is what traveling brings you. When you travel you become more creative, more alive. — by Arturo Ambrosio Guerrero from Legend Travel Group

5. DEVELOPS HEALTHIER HEARTS

Travel develops healthier heart
Traveling reduces the risk of coronary heart diseases in middle-aged men

Whether we’re rushing through an airport, heaving our luggage up the steps to our hotel, or peacefully floating in the sea, on holiday we are more active than usual. Being on the move all day is great for our hearts. In fact, science has discovered a direct link between travel and heart health. In a study published in 2000, researchers from New York University found that taking vacations reduced the risk of coronary heart disease in middle-aged men.

What travelers say: Do you know that feeling when you leave the plane in a new, unknown country? When you are excited about discovering a new city? Climbing to the mountain? Wandering through the national park? You may be tired, but it does not bother you at all — that is pure happiness. Do you think about work then? Does anything stressing you? No! When we combine physical activity, lack of stress and great joy, we get the perfect mix for our heart. I don’t know a better recipe for a long life than traveling. — Wojciech Kuzma from Fshoq! Travel Blog

6. MAKES YOU LESS MATERIALISTIC

Girl in snorkeling mask dive underwater with coral reef fishes in Cozumel
Having experiences beats possessing material things

It seems that we’re changing in quite a profound way. Research shows that we’re much more likely to value an experience — such as a holiday — over buying and owning a product. In other words, you can’t put a price on great memories. In 2014, San Francisco University published research showing that people believe life experiences — such as travel — are much more valuable than ‘things’. Since then, many other studies have found similar results, so much so that it’s even been labelled a trend to reject material possessions and aspire to have nothing.

What travelers say: As an avid traveler and a tour operator based in Indonesia, I have traveled to countless villages and small towns around and outside the country. During my travels I’ve found that more often people living in developing countries, rural areas or remote villages where people tend to have very limited resources and where quality of life isn’t very high, are content and happy. Visiting such places and staying with local communities, in the homes of farmers has in turn made me more appreciative of little moments in life and be happy with little things. — by Matteo Bierschneider from Wise Steps Travel

7. ENSURES BETTER PERIOD DAYS

No one likes getting their period on holiday, but surprisingly, there are a few reasons why it can be a good thing! We’re on our feet much more than usual, which can help relieve cramps. We’re probably less stressed, meaning we’re less likely to get a bout of PMS. And if we do, the increased vitamin D we’re absorbing can help. Yes — that’s right — vitamin D can help with PMS. A 2015 study from the US found PMS sufferers had significantly lower levels of calcium, magnesium, and vitamin D.

What travelers say: If there’s one thing that helps during my period, it’s distraction. Just go out there and do new things and see new places. Enjoy the world and enjoy your life. And besides, they sell chocolate everywhere in the world! — by Anne from Anne Travel Foodie

8. INCREASES SENSE OF SELF

Travel Ignites a Sense of self
Whether it is asking for directions or striking a conversation with a stranger, traveling boosts our confidence

When we travel, we’re put into unfamiliar situations, and interact with strangers — especially if we’re doing it alone. All of this can lead to greater confidence and a better understanding of who we are. A recent study by Colombia Business School found that living abroad leads to a more definite sense of self, and can even help us gain clarity about the path we are taking in life.

9. DECREASES RISK OF DEPRESSION

According to research by the Wisconsin Medical Journal, women who took a vacation every year were less likely to suffer from depression than those who took a vacation every few years. This isn’t surprising, as sunlight, exercise and pleasurable experiences all increase our serotonin levels which can improve our mood. In fact, according to one study, merely thinking about a holiday you have planned can result in feeling happier. Plus, the activities we tend to do on holiday are proven mood enhancers — from getting more sleep and exercise to meeting new people and creating happy memories.

10. KEEPS STRESS LEVEL TO A MINIMUM

Stress free travelling
Traveling takes you away from work and the daily grind

Traveling reduces stress by taking you away — both physically and mentally — from the pressures of everyday life. Whether you’re sunbathing in Greece, exploring Paris or watching a musical on Broadway, you are distracted from your ordinary commitments and experience less anxiety. Evidence confirms this. A 2017 study found that middle-managers who travelled for their holiday were less stressed than those who stayed at home. And reducing stress has proven health benefits — from better physical and mental health to an increased lifespan!

What travelers say: Every time I am on a vacation I completely unwind from my daily routines. Traveling makes me more aware of things and clears my mind, this is very useful in order to get ideas. For me, traveling has always been the most rewarding thing. Returning home I feel like a new person, it is a huge confidence booster. — by Peter Fischer Flórez from Costa Excursions

In a society that champions ‘busyness’ and success, taking a holiday is often deemed a luxury. In some workplaces, it is frowned on altogether. But this is changing — as more and more evidence points to how great holidays are for our bodies and minds. So, whether you’re thinking about booking a week in the sun or a year-long trip-of-a-lifetime, with so many proven health benefits, there’s simply no reason not to!

Top 10 Essential Oils for Maintaining Good Health

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Guest Post By: Got Oil Supplies

essential oils

It is not surprising that people have been using essential oils for centuries now. Essential oils are natural healing oils. They help you stay healthy. They have amazing medicinal and therapeutic value.

What are the top 10 essential oils for maintaining good health?

  1. Lavender

Lavender is a versatile essential oil. It has a wide range of medicinal and therapeutic uses.

It helps alleviate acne, minor burns, insect bites, and skin allergies. It is a strong disinfectant which can be used to address wounds and cuts.

Add a few drops of lavender to hot water. You can inhale the steam to address sinus problems and respiratory infections.

Add a few drops of lavender to your bath water. A good soak helps to calm frayed nerves. It helps you sleep soundly.  

When you have a headache, you can rub the oil on your temples for relief.

lavender essential oil

  1. Chamomile

Chamomile is widely recognized as a soothing and gentle essential oil. You can use in your tea to calm your nerves and ease tension.

Used full strength or diluted, chamomile is effective for eczema, dermatitis, acne, and boils. It helps to soothe dry skin. It is also helpful for treating bruises, cuts, and wasp or bee stings.

Add a few drops of chamomile into a diffuser to help ease anxiety, irritability, depression, and insomnia. This essential also helps a lot of women dealing with problems associated with menopause or PMS.

  1. Peppermint

You can take peppermint tea if you are feeling nauseous or have an upset stomach. You can also add a few drops of the oil to a carrier oil and massage the balm on your stomach to relieve queasiness and abdominal cramps.

Add a couple of drops to lukewarm water and you have an amazing foot soak for your tired, weary feet.

You can combine a few drops of peppermint, eucalyptus, and pine with your choice of carrier oil. Massage the salve on your throat and chest to ease coughing fits and alleviate bronchial congestion.

peppermint essential oil

  1. Tea Tree

Tea tree oil is a powerful topical ointment for a wide range of common ailments.

It is potent balm for many skin conditions including acne, eczema, athlete’s foot, nail fungus, and warts. It soothes insect bites. A few drops of tea tree oil in unscented shampoo help ease psoriasis and dandruff.

  1. Lemon

Lemon essential oil is widely recognized for its therapeutic properties.

You can add one or two drops of the oil to water and use it as a gargle to help get rid of bad breath.

Add a few drops of the oil to your shampoo and you have a strong anti-dandruff shampoo.

Add some drops to your diffuser or your bath water to help ease stress and anxiety.

Blend it with aloe gel and you get a hand sanitizer to fight microbes.

  1. Orange

People like orange oil for its “happy”, citrus-y and uplifting scent.

Orange oil promotes a calm and joyful disposition. It is an effective anti-stress and antidepressant agent.

Orange oil promotes good digestion. It helps fight pimples and blackheads. It is also said to be an aphrodisiac.

  1. Grapefruit

Grapefruit can be used to bring down the inflammation of lymph nodes. It is also effective for oily hair and skin. It helps control acne and cellulite.

  1. Clove

Clove oil is an effective treatment for dental problems. It helps ease the pain and discomfort associated with gum disease and toothaches. It helps alleviate the small, fluid-filled blisters or cold sores on your lips when you have a fever or a viral infection. It also helps ease the painful canker sores in your mouth that make talking and eating difficult.

Dilute clove oil and you have an effective treatment for prickly heat rash, athlete’s foot, cuts, bruises, insect stings, and fungal infections.

clove

  1. Oregano

Oregano is an herb with a strong anti-inflammatory, anti-microbial, anti-parasitic, and anti-fungal properties.

You can use this essential oil to control fungal infections and athlete’s foot. It eases pain associated with arthritis, fibromyalgia, and tendonitis.  It helps address shingles, herpes, and candida. It is also an effective treatment for warts and cyst.

  1. Rosemary

Rosemary essential oil is multi-purpose.

It treats dandruff. It promotes blood circulation to the scalp to make hair lustrous and healthy.

It helps alleviate stress. It is an effective rub for headaches.

Rosemary oil is also said to help strengthen memory and brain function.

 

Essential oils help promote better health. You only need a few drops of your choice of essential oils to enjoy amazing health benefits.

This guest post article was provided by Got Oil Supplies. Got Oil Supplies is your one stop shop for essential oil container and accessory needs. And there is a 10% off coupon code available for new visitors if you sign up for our newsletter!

Reasons to Choose Yoga Over The Gym

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Guest Post By: Ayushi Bhatnagar from Sharda Hospital

yoga

Getting healthier and fitter in life calls for lifestyle changes and continued efforts. Joining a gym to stay healthy is a common decision people make, but what if you cannot spare 2 hours every day to go to the gym?

That’s where yoga brings a great opportunity. Not only it does it help in developing a strong and flexible physique, but also offers calm and tranquility.

Although all forms of exercise help in keeping you fit, there are several reasons why yoga over the gym would be a YES for you. From increased focus to flexibility to health, we give you 9 clues for why you should be rolling out the yoga mat.

Why Yoga over Gym?

Here’s a roundup of interesting arguments about why to choose yoga over the gym.

 

  • A Bucket Full of Choices

 

You must be thinking that the gym also offers a variety of exercises including squats, lunges, crunches, etc. How is yoga any different?

To your answer, ‘Yoga can be different every single day.’ Want a challenge? Add pincha mayurasana or bakasana into your practice. Need to focus? Try natarajasana or vrksasana. Or if you’re seeking relaxation, practice savasana or balasana.

There’s always something new to learn in yoga. 

 

  • Lesss Injuries

 

Unless you’re trying any intensive yoga aasans, you can be sure to ward off injuries.  As in yoga, you learn to connect your body and mind. There are no rigorous workout sessions or pushing yourself to limits until your body gives up.

You are not pulling up heavy equipment that could you injury or muscle soreness. It’s just you and your whole self.

 

  • Flexibility of Place

 

Whether you’re on a vacation, caught up in work, or simply busy, you can practice yoga anywhere. It doesn’t require a formal setting, machinery, or any other equipment.

All you need is your body and a place where you can be free. On the other hand, gyms turn out to be restrictive in terms of time and space. If your work hours do not match the gym hours, you end up missing it most of the time.

 

  • Easy on Your Pocket

 

Again, no formal set-up is required, just you and your mat. On the other hand, when you register for a membership in the gym, you pay a huge amount. And, that is not it, if you are a beginner, you will ideally need the assistance of a personal gym trainer. Therefore, big bucks flowing out of your pocket.

In yoga, no critical training is necessary. If you need some guidance, there are plenty of great, yoga guru online videos available. Besides, you can wear any type of clothes that allow you to move freely.

 

  • No Competition!

 

Once you enter the gym, you can possibly feel the streak of competition running around. Be it the woman running on the treadmill next to you or the man lifting weight against you. 

In fact, people often do not hesitate in trying risky workouts for the same reason which might even hurt them badly. On the yoga mat, it’s just you with yourself. Competitiveness does not exist in yoga studios either. Everyone focuses on their own poses and try to feel the peace yoga brings to them.

 

  • Concentration Booster

 

While practicing yoga, you focus on the posture, breath, and the gaze. Distractions automatically tune out. If you try concentrating at the gym, the focus and silence are not exactly the same. Besides, yoga teaches how to control your negative thoughts and embrace who you are.

 

  • Gives Balance and Peace

 

Yoga chitta vritti nirodha which means yoga quells the fluctuations of the mind. It drains out the emotional clutter and helps you concentrate better. Simply put, it melts down the loops of regret, frustration, anger, fear, and desire that cause stress.

As a result, you experience peace and serenity in your surroundings. In other words, yoga brings mindfulness. You start to live in present, appreciate little things around you and enjoy life at its best.

 

  • Benefits from Head-to-Toe

 

Yoga is a full body workout. Unlike gym workouts, which works on particular body parts at a time, yoga bestows its benefits to every nook and corner of your body.

Where a gym workout is focused on strengthening muscles and cardio, yoga detoxes the body and improves the cardiovascular system. It also helps in keeping the mood calm. Practising yoga brings a sense of composure in oneself, further leading to get through any situation without feeling pressured and stressed.

Still looking for reasons to choose yoga over gym?

 

  • No Withdrawal Effects

 

The best perk of practicing yoga is – its discontinuance doesn’t cause any major effects to the body. On the other hand, quitting gym may result in losing the body tone. Moreover, there might be body pain and soreness of muscles.

Other withdrawal symptoms include restlessness, anxiety, depression, guilt, tension, and discomfort, loss of appetite, sleeplessness, and headaches.

Are you up for yoga now? If yes, then, you’re ready to love your curves and edges, your mind and soul. You’re ready to work on yourself in calmness and tranquility regardless of worrying what others are doing or thinking. It’s you and the benefits yoga will bestow on your body.

Contributor Bio – The blog is presented by Sharda Hospital and intends to spread awareness about better health through yoga. Sharda Hospital is one of the largest super speciality hospitals in Delhi National Capital Region (NCR).

6 Morning Habits That Will Transform Your Day

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Guest Post By: Dr. Kojian

morning habits

Have you ever experienced having a bad day because you had an unpleasant morning? Naturally, most people who wake up not in the mood tend to have a rough day ahead of them. Conversely, waking up in a great mood creates a pleasant vibe all day long. This is why you would normally hear someone pleading not to make a mess or scene during the morning hours – because, it can ruin the day.

Along with the tone of your morning hours, your morning routines and habits are also important factors in this matter. They dramatically affect as well the mood of your day. So, if you really want to have a great day ahead of you, try to assess your morning routines.

Whether it’s the daily drinking of your weight loss pills or the morning exercise routines, check every habit that you do once you wake up. If you think that there’s nothing wrong with them and yet you still get those unpleasant days, try to incorporate these 6 morning habits on your routines that can certainly transform your day:

1. Drink a glass of water before you do anything
A hydrating first thing in the morning can do a lot of wonders to your health and physique holistically. Sleeping in a full 6 to 8 hours can pretty much dehydrate your system. So, it’s quite essential to drink a glass of water once you wake up.

Now, dehydration can cause several issues to your body and mind which can lead to unpleasant moods. For instance, your brain cannot function fully if it does not receive the right amount of water. Also, your alertness and mindfulness are not quite effective which all factors that can affect your mood are. So, instead of grabbing your warm cup of coffee or tea as you wake up, drink a glass of water first before having other kinds of drinks.

2. Visualizing – Feeling yourself
Visualizing or feeling yourself in the morning is a great practice that can fully transform your day. Picturing yourself in a great mood can create the pleasant vibe in your surroundings. You can do this in many forms or ways.

Once you wake up, before you take a shower or eat your breakfast, try to close your eyes and imagine the things you want to accomplish or the goals you would want to achieve. This will set the mood of your day. Also, you could try to make a thorough To-Do list. List all the tasks that you want and need to do for the day. Additionally, you may create a vision board as well. Place all the things that you want to see here in the morning. The things that you know will help you make feel great.

3. Mindfulness meditation
Along with your visualization practices, complement it with a short mindful meditation just right before you start your day. It could be as short as 5 minutes.

Apparently, meditation can prepare your mind and body to the stress that could possibly go along your way. It calms and relaxes your mind and body so that you can respond to any stress and anxiety appropriately. In fact, people who practice meditation daily appear to be much more happy and pleasant.

4. Go outside
Another morning habit that can help you transform your day is to actually go outside and be in contact with your surroundings. You can do this once you wake up or after you hydrate your system. Whether you would just do a few breathing exercises or even jog, being connected outside also helps your mind and body to relax.

Research suggests that becoming mindful and connected to the outside world has a significant and positive impact on one’s mood.

5. Have a great breakfast
Have you ever notice how tired, exhausted, and stressed you are when you miss the most important meal of the day?

There is a reason why breakfast is stated as the most important meal of the day. Apparently, you can always miss the dinner but never the first meal of the day. This is because it significantly affects your mind, body, mood, and overall health.

But, having a meal in the morning period does not only denotes that you should eat something. You should also be very mindful of the types of food that you eat. Opt to have a healthy meal that includes carbohydrates, protein, fiber, and vitamins. Filling your stomach appropriately can largely affect your mood.

6. Listen to something inspiring
When you wake up in the morning, you should not only visualize yourself. But, you should be able to encourage and inspire yourself as well. When you start your day feeling energized, inspired, and determined, it will be all easy for things to fall into its place.

The best way to do this is to listen to something inspiring. Whether it’s a podcast or a video talk, you should practice to include this habit every morning. This will help you start the day right. As a result, it will be difficult for anything or anyone to stress you out.

These morning habits may seem too easy to do but when you apply yourself, it can be quite challenging. Nevertheless, if you really want to stay positive, pleasant, and lifted all throughout your day, these practices will certainly help you.

A Caregiver’s Guide to Lowering Cortisol Levels

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Guest Post By: Vive Health

hand holding caregiving

Positively adapting to negative sources of stress and trauma in your life is an essential part of caregiving. Some researchers call this process resilient coping while others call it stress management . . . whatever name you give it, you can be certain that the way you respond to stress in your life will directly affect how well you are able to provide care to your loved one.

You have likely already heard of one of the major players in your stress response system, cortisol. But do you know exactly what it is and how your body uses it? Don’t miss this quick caregiver guide to understanding cortisol and how to lower your own levels:

 

What is Cortisol?

Commonly referred to as the “stress hormone,” cortisol is a primary hormone that is released by your adrenal glands when you encounter a perceived threat or external source of stress. As a key player in your body’s internal alarm system, cortisol, along with adrenaline, cues your fight or flight response.

While adrenaline is the source of your increased heart rate and elevated blood pressure, it is cortisol that enhances the way your body utilizes its glucose stores by increasing your blood sugar levels and boosting the availability of substances the body needs to repair tissue. This protective biochemical process is necessary for healthy functioning, however, sometimes it can go haywire, especially when stress is chronically present over extended periods of time.

 

What are the Symptoms of High Cortisol Levels?

In addition to communicating signals to your brain regarding fear and mood, cortisol production also alters your immune responses and suppresses important processes like digestive functioning. An overproduction of cortisol activates these stress responses and they essentially stay in “on” mode for much longer than they need to be. This can lead to symptoms and side effects including:

  • Headaches

  • Increased appetite and weight gain

  • Sleep problems

  • Anxiety

  • Memory impairment

  • Difficulty concentrating

  • Depression

  • Digestive troubles

  • Heart disease

 

How Can I Lower My Cortisol Levels?

For a more in-depth understanding of your personal exposure to chronic stress and how it’s affecting your cortisol levels, definitely start a conversation with your doctor. At home, however, you can learn to control cortisol levels and naturally lower them with these helpful steps:

Exercise – the very practice of exercise stimulates positive hormonal activity in the body including the production of serotonin and endorphins that help boost your mood and make you feel good. Squeezing 30 minutes of exercise into your day may seem like an impossible feat, however, when you break it up into smaller increments of 10 or 15 minutes, you develop more attainable goals.

Physical fitness ideas for caregivers include taking a brisk 15-minute walk, practicing yoga at home (stream a free instructional video on Youtube), doing body weight exercises like planks and squats, and strength-training with resistance bands or lightweight dumbbells.

Manage your anger – a 2016 study published in Stress and Health looked specifically at caregivers of people with autism and found that those who exhibited high-resilience characteristics released less cortisol into their system. Caregivers with low-resilience responses and who were more prone to anger, on the other hand, released higher levels of cortisol.

Managing anger responses takes practice but healthy habits can help like meditating, recognizing your anger triggers and trying to avoid them, talking to a counselor, and practicing deep breathing as a precursor to responding in a stressful situation.

Modify your diet – while you might associate your diet largely with how you “look,” it’s actually a primary contributor to how you “feel” on a regular basis too. Foods that help you maintain healthy blood sugar levels and fight inflammation have been shown to help with hormonal imbalances and bring cortisol levels back into normal ranges.

How can you get started? Incorporate more foods with essential nutrients (and phytonutrients) as well as fiber, antioxidants, protein, and probiotics. This means ditch the salty, sugary, fried and fatty processed foods and up your intake of fresh fruits and vegetables, whole grains, nuts, seeds, legumes, healthy fats like coconut oil and avocado, and lean proteins like eggs and fish.

Seek social support – researchers aren’t clear exactly why, but strong social safety nets that consist of people and programs you can rely on in times of crisis and chronic stress seem to counteract cortisol overproduction and increase longevity. Emotional support systems for caregivers may include professionals like therapists and doctors as well as other members like family, friends, faith groups, in-person and online support groups, co-workers, confidants and so on.

 

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