Megan Santiago's Blog, page 35

Fall In Love With Apps That Pay You To Workout

As a busy person, you must have activities at work that require long hours of sitting. Most of us are unaware that sitting for extended periods leads to different health risks. Adults spent 65% of their day in sedentary around 9-10 hours. Including brief workouts daily or weekly can add years on to your life.

There are complications associated with too much sitting. We get tired too often because we sit a lot. Researches compare sitting to smoking. It takes years from your life the more times you sit.

“People who spend most of their day sitting, have as much as a 50% increased chance of dying prematurely from all causes. Excessive sitting is the “new smoking.”

The risk of a heart attack in people who sit all day is almost the same as that of smokers,” according to Lifetime Physical Fitness and Wellness.

A study shows that you can increase your lifespan by two years if you reduce sitting for three hours daily [1].

(Read to the end to find out how to make money while exercising)

What Happens to Your Body When You Keep Sitting?

You have limited blood circulation. The legs store blood from prolonged sitting. The spine carries much weight of the body. Sitting leads to more complications in the skeletal system.
It damages different organs of the body.

Heart

Sitting prevents the continuous flow of blood. When muscles fail to burn fat, there are more chances for fatty acids to store in the bloodstream and clog the heart.

Brain

Having a sedentary lifestyle affects the way brain functions. It limits the brain’s works. When the flow of blood and oxygen is poor, the body has fewer chances to release mood-enhancing hormones.

It is natural for people’s brains and bodies to function better with enough mood enhancers.

Pancreas

Diabetologia published a study showing that people tend to end up with diabetes and heart disease twice when they have excess sitting hours even by one day.
Our body responds to sugar dramatically when our body carries more weight.

One study shows increased chances of acquiring diabetes through prolonged sitting [2].

Leg problems start to show up. Varicose veins are common to people with a sedentary lifestyle. Prolonged sitting tends to store blood and stretch varicose veins leading to swells and blood clots.

When legs are moving, there are fewer chances to have weak bones.

It causes muscle degeneration.

Some organs lose grip from muscles attached to other body parts. Constant moving firms muscles.

It can damage our spine and develop posture problems.

Sitting carries the body’s weight. Chronic pains are associated with prolonged sitting. Sitting in front of the computer for long periods adds pressure on the spine. If you sit in a hunched position during busy times, it can lead to osteoporosis.

Notice how it can wreck your back. Sitting is associated with 24 chronic diseases.

It can lead to digestion problems.

When you sit after eating, it compresses food in the stomach. It affects digestion. Abnormal digestion leads to cramping, bloating, constipation, and irregular bowel movement. The body keeps the waste longer with the probability of intoxication.

It is associated with the development of different types of cancer.

Having a sedentary lifestyle can lead to lung cancer by 54%, Uterine cancer by 66%, and colon cancer by 30%.

Time to Get Off the Chair!

The average agrarian worker sits for about three hours a day while a regular office worker sits for 13 to 15 hours a day. See the differences in their built, muscle tone, and posture.

There are many ways to get away from a sedentary lifestyle. You can associate walking and standing to your full-body workout. Manage your sitting habits in the office.

Email address:

Leave this field empty if you’re human:

Get a boost on your lifestyle. The Center for Disease Control and Prevention recommends 150 minutes of normal activities a week. Anyone can meet this with 7,000 to 10,000 steps a day.

“As little as 2 minutes of gently walking around the room per hour has been shown to cut disease risk by one third,” LifeTime Physical Fitness and Wellness.
If you are working at the office, set up walking and standing goals to replace your sitting habits.
Get to your office mate’s cubicle instead of sending a private message.
Avoid using the elevator.
Organize your place where most things are reachable only when you stand up.
Use a chair with no armrest. The same thing when you are typing, lift your arms, and keep a good sitting position or better, stand up.
Find ways to keep away from your chair.




If you are at home:

Try body weights workout while watching your favorite show.
You can make a simple workout for legs. When cleaning, use the stairs frequently with simple chores. Click here for a Body Weight Workout ideas.

Sit on an exercise ball or exercise ball chair, when needing to sit. This helps improve core strength, and allows you to do exercises and stretches on it. Minimizing the time you sit hunched over, looking down at your computer or phone.

Monitor your Simple Workouts to Keep Moving

With the rise of technology, you can monitor even your steps and movements. Pedometers are proven to help fast-track the progress of workout programs. It helps people undergoing therapies to monitor their progress [3]. Now, you can even monitor your progress using your mobile phones.

7 Apps to Get Your Workout Started Now



































Map My Fitness is a top recommended app to monitor different fitness routines. Your records of different exercises are recorded in this app to keep you motivated.
Google Fit collaborated with the American Heart Association to monitor activities. Its goals are to keep its users moving. The app monitors different sports and fitness activities. Set Move Minutes and Heart Points to achieve for the day.
The StepsApp displays the number of burned calories, spent time, steps count, and covered distance. GPS sensors track activities. Take the phone every time you walk to count your steps.
RockMyRun stores different music you can listen to during your fitness activities. Depending on your workout, you can set the music based on the person’s steps per minute, ideal cadence, or heart rate.
Apple Health stores your health activities, body measurements, cycle tracking, heart rates, and other vitals. You can share data from other fitness apps like Garmin Data, Mi Fit, or Wahoo Fitness.
MapMyWalk creates a walking route for you. Sync it with smart shoes and track your steps and distance covered.
Manage your fitness goals with the Fitbit app. It helps you not only on tracking steps, but monitors your food and hydration too!

How Some Healthy Foods Could Be Stressing You Out

3 Apps that PAY You to Workout




Walk with a cause with Charity Miles. It lets you donate money to your chosen charity for every mile you move.
Stepbet uses money for motivation too. Put in your money to set your goals. Lose money when you didn’t hit your target. Lost money goes to users who have met their target. Win more money when you hit your target!
Sweatcoin App is an app that rewards you for your movement. Every 1,000 steps earn a Sweatcoin. Compete with other users and use your Sweatcoin for purchase.






Conclusion:

To successfully limit your sitting, you need motivation and determination. Keep a strict discipline. Be consistent.

You never know how many hours you are adding to your life when you avoid a sedentary lifestyle.

References:
[1]https://bmjopen.bmj.com/content/2/4/e...
[2]https://www.ncbi.nlm.nih.gov/pubmed/2...
[3] https://www.ncbi.nlm.nih.gov/pmc/arti...

The post Fall In Love With Apps That Pay You To Workout appeared first on Holistic Momma.

"Sitting is the New Smoking"

As a busy person, you must have activities at work that require long hours of sitting. Most of us are unaware that sitting for extended periods leads to different health risks. Adults spent 65% of their day in sedentary around 9-10 hours. Including brief workouts daily or weekly can add years on to your life.

There are complications associated with too much sitting. We get tired too often because we sit a lot. Researches compare sitting to smoking. It takes years from your life the more times you sit.

“People who spend most of their day sitting, have as much as a 50% increased chance of dying prematurely from all causes. Excessive sitting is the “new smoking.”

The risk of a heart attack in people who sit all day is almost the same as that of smokers,” according to Lifetime Physical Fitness and Wellness.

A study shows that you can increase your lifespan by two years if you reduce sitting for three hours daily [1].

(Read to the end to find out how to make money while exercising)

What Happens to Your Body When You Keep Sitting?

You have limited blood circulation. The legs store blood from prolonged sitting. The spine carries much weight of the body. Sitting leads to more complications in the skeletal system.
It damages different organs of the body.

Heart

Sitting prevents the continuous flow of blood. When muscles fail to burn fat, there are more chances for fatty acids to store in the bloodstream and clog the heart.

Brain

Having a sedentary lifestyle affects the way brain functions. It limits the brain’s works. When the flow of blood and oxygen is poor, the body has fewer chances to release mood-enhancing hormones.

It is natural for people’s brains and bodies to function better with enough mood enhancers.

Pancreas

Diabetologia published a study showing that people tend to end up with diabetes and heart disease twice when they have excess sitting hours even by one day.
Our body responds to sugar dramatically when our body carries more weight.

One study shows increased chances of acquiring diabetes through prolonged sitting [2].

Leg problems start to show up. Varicose veins are common to people with a sedentary lifestyle. Prolonged sitting tends to store blood and stretch varicose veins leading to swells and blood clots.

When legs are moving, there are fewer chances to have weak bones.

It causes muscle degeneration.

Some organs lose grip from muscles attached to other body parts. Constant moving firms muscles.

It can damage our spine and develop posture problems.

Sitting carries the body’s weight. Chronic pains are associated with prolonged sitting. Sitting in front of the computer for long periods adds pressure on the spine. If you sit in a hunched position during busy times, it can lead to osteoporosis.

Notice how it can wreck your back. Sitting is associated with 24 chronic diseases.

It can lead to digestion problems.

When you sit after eating, it compresses food in the stomach. It affects digestion. Abnormal digestion leads to cramping, bloating, constipation, and irregular bowel movement. The body keeps the waste longer with the probability of intoxication.

It is associated with the development of different types of cancer.

Having a sedentary lifestyle can lead to lung cancer by 54%, Uterine cancer by 66%, and colon cancer by 30%.

Time to Get Off the Chair!

The average agrarian worker sits for about three hours a day while a regular office worker sits for 13 to 15 hours a day. See the differences in their built, muscle tone, and posture.

There are many ways to get away from a sedentary lifestyle. You can associate walking and standing to your full-body workout. Manage your sitting habits in the office.

Email address:

Leave this field empty if you’re human:

Get a boost on your lifestyle. The Center for Disease Control and Prevention recommends 150 minutes of normal activities a week. Anyone can meet this with 7,000 to 10,000 steps a day.

“As little as 2 minutes of gently walking around the room per hour has been shown to cut disease risk by one third,” LifeTime Physical Fitness and Wellness.
If you are working at the office, set up walking and standing goals to replace your sitting habits.
Get to your office mate’s cubicle instead of sending a private message.
Avoid using the elevator.
Organize your place where most things are reachable only when you stand up.
Use a chair with no armrest. The same thing when you are typing, lift your arms, and keep a good sitting position or better, stand up.
Find ways to keep away from your chair.




If you are at home:

Try body weights workout while watching your favorite show.
You can make a simple workout for legs. When cleaning, use the stairs frequently with simple chores. Click here for a Body Weight Workout ideas.

Sit on an exercise ball or exercise ball chair, when needing to sit. This helps improve core strength, and allows you to do exercises and stretches on it. Minimizing the time you sit hunched over, looking down at your computer or phone.

Monitor your Simple Workouts to Keep Moving

With the rise of technology, you can monitor even your steps and movements. Pedometers are proven to help fast-track the progress of workout programs. It helps people undergoing therapies to monitor their progress [3]. Now, you can even monitor your progress using your mobile phones.

7 Apps to Get Your Workout Started Now



































Map My Fitness is a top recommended app to monitor different fitness routines. Your records of different exercises are recorded in this app to keep you motivated.
Google Fit collaborated with the American Heart Association to monitor activities. Its goals are to keep its users moving. The app monitors different sports and fitness activities. Set Move Minutes and Heart Points to achieve for the day.
The StepsApp displays the number of burned calories, spent time, steps count, and covered distance. GPS sensors track activities. Take the phone every time you walk to count your steps.
RockMyRun stores different music you can listen to during your fitness activities. Depending on your workout, you can set the music based on the person’s steps per minute, ideal cadence, or heart rate.
Apple Health stores your health activities, body measurements, cycle tracking, heart rates, and other vitals. You can share data from other fitness apps like Garmin Data, Mi Fit, or Wahoo Fitness.
MapMyWalk creates a walking route for you. Sync it with smart shoes and track your steps and distance covered.
Manage your fitness goals with the Fitbit app. It helps you not only on tracking steps, but monitors your food and hydration too!

How Some Healthy Foods Could Be Stressing You Out

3 Apps that PAY You to Workout




Walk with a cause with Charity Miles. It lets you donate money to your chosen charity for every mile you move.
Stepbet uses money for motivation too. Put in your money to set your goals. Lose money when you didn’t hit your target. Lost money goes to users who have met their target. Win more money when you hit your target!
Sweatcoin App is an app that rewards you for your movement. Every 1,000 steps earn a Sweatcoin. Compete with other users and use your Sweatcoin for purchase.






Conclusion:

To successfully limit your sitting, you need motivation and determination. Keep a strict discipline. Be consistent.

You never know how many hours you are adding to your life when you avoid a sedentary lifestyle.

References:
[1]https://bmjopen.bmj.com/content/2/4/e...
[2]https://www.ncbi.nlm.nih.gov/pubmed/2...
[3] https://www.ncbi.nlm.nih.gov/pmc/arti...

The post "Sitting is the New Smoking" appeared first on Holistic Momma.

Himalayan Salt Lamp Benefits

Sit down and relax and enjoy Himalayan Salt Lamp benefits. A major reason to keep this lamp in your home is its beauty. It illuminates a room offering restful energy.

However, there is more to this lamp than its eye-catching beauty. It fights off allergens, dust particles, pet dander, smoke, and other pollutants. This offers good reasons to keep a Himalayan Salt lamp inside your home.

Fashioned from Himalayan formatted salt crystals, this lamp has been around for centuries. It has a healing effect on air inside the home, making your residential environment healthier and more pleasant. A small bulb fits inside this five to seven-pound salt crystal, allowing it to provide light along with its healing essence.

Formation:

The material for this lamp is formed in the Salt Range Mountains. The region sits at the sector of the Pothohar Plateau. The formation contains crystalline halite, mixed with gypsiferous marl.

Also, it is also interlaced with beds of dolomite and gypsum combinations. Included in this mix are sporadic seams of oil shale. These elements are spread across a range of younger deposits, making up the Salt Range.

What Does the Salt Lamp Do?




Deodorizes, Cleanses and Purifies the Air
Electromagnetic and Radiation Balance
Assist with Allergies and Reduces Asthma Symptoms
Prevents Coughing from the Common Cold
Increases Blood Flow
Improves Energy Levels
Sharpens Mental Acumen
Reduces Stress
Improves Mood

Using this source of illumination for lighting is one way to keep your homes air clean, deodorized, and purified. This natural process used is called hygroscopy, which draws polluted moisture into the salt fixture. It keeps odors out of the air, and moisture, including cooking, cleaning and laundry odors, which are difficult to remove and can irritate air passages. The salt element also clears the air of smoke and other pollutants. It also assists in cleaning the body’s airways.

Electromagnetic and Radiation Balance:

Practically every home is associated with some form of an appliance or electrical object. This lamp can balance electromagnetic radiation in a home. So much electromagnetic energy is produced by this machinery, it can cause health issues. By making use of the lamp, much of this bad energy can be reduced. This lamp counters the positive with negative ions, creating a calmer home environment.

Assist with Allergies and Reduces Asthma Symptoms:

This completely natural fixture adds a nice touch to the look of your home. It is extremely relaxing while providing its healing properties in preventing things that encourage poor air content, allergens, mold, pet dander, and dust that affect the quality of the air.

People fighting for air appreciate the ability of a salt lamp to remove things from the atmosphere of a home that might hamper good breathing air. Also, the salt lamp acts like a larger saline solution that helps clear the air before it reaches the nostrils. This lamp helps bronchitis suffers, those with asthma, and other upper respiratory illnesses. There are more uses for the Himalayan Lamp.

Prevents Coughing from the Common Cold:

Any seasonal change of the year can bring on a fit of coughing. Whether it is from getting too hot in summer, or too cold in winter, or simply reacting to a dusty room. The Himalayan Salt Lamp benefits by reducing the chances of becoming ill from the common cold virus.

This glowing device fights against the common cold by removing toxic germs from the air of the home. This natural element also helps the body filter air, preventing particles from traveling into the lungs. This avails the throat and lungs of irritating particles.

Natural Cold & Flu Home Remedies for a Speedy Recovery

Increases Blood Flow

It is shown that negative ions from the Himalayan salt lamp benefit blood circulation. Blood flow is important to a person’s overall health. Its circulates carrying nutrients to every part of the body.

Positive circulation sends healing elements that help hair and skin stay beautiful. These ions form the Himalayan salt frees up the circulation of the blood. This lovely decorating piece causes impressive results on the vascular system and lungs.

Energy Levels Increase

People are constantly searching for ways to increase their energetic vigor. The salt lamp does this by providing negative ions to counteract the positive ions that decrease energy. Balance is returned to the body giving the feeling of renewal.

In addition, they are wonderful when trying to rest. This is a neat way to regenerate your energy. Place lamps on tables, shelves, the floor, and any other space that comes to mind.

Sharpens Mental Acumen

People use several remedies to stimulate the mind, music, exercise, long walks, and soft colors. Add this amazing lamp to the list of things that sharpen mental astuteness. The ability of this lamp to improve the flow of oxygen to the cerebral area causes it to increase concentration.

Sometimes, attention waivers, and staying focused is difficult. This lamp is great for improving concentration. So, turn this lamp on while you sit absorb in thought.

Reduces Stress

Stress is defined as a body’s reaction to change that brings the necessity of a response. This action can affect the body in positive and negative ways. The Himalayan Salt lamp benefits by to helping in reducing stress and is said to provide a different way of treating other illnesses. Sometimes finding just the right amount of light for your eyes is difficult. Lighting that shines too brightly can irritate and create stress and strain.

Designed in gentle orange, red, and yellow hues, these lamps create a cozy environment for the relaxation of the mind and body. The aura of the lamp helps alleviate the distress of ADHD (Attention deficit disorder) and keeps calm in the overall environment.

Improves Mood

This lamp transmits, a flow of neurotransmitter serotonin, these elements encourage happy feelings in the body, changing the mood to a pleasant, more positive nature. Create a lovely, quietly elegance space in your home with several Himalayan-salt lamps.

Everyone needs an atmosphere in the home that allows them to relax. This lamp provides an aura of tranquility. Use it in the bath, bedroom, or a brightly lit day-room. The glow from the lamp is gentle, and you can use as many as you like. Fill a room with these candle-like lighting devices and bask in its soothing ambiance.

How Long Does a Salt/Lamp Last?

This lamp is easy to maintain simply wipe it down with a damp cloth. Do not use cleansers, detergents, or place it in any solution. This natural element will last indefinitely. However, it will sweat, so do not worry. It is not eroding. This element has been around for millions of years and will only become damaged if dropped or submerged in a wet solution. Bulbs are easily replaced, and the lamp is inexpensive to operate. So, enjoy the health benefits of this lamp in your home.

The color of this lamp looks great with a wide range of decorating styles, bedding colors, living room furnishings, and various styles of flooring. Furthermore, salt lamps are sold in an array of shapes, square, bowl-shaped, and they are designed with a wood base. They are aromatic and have a wood base. Make use of hand and foot detox lamps anywhere in the house. Imagine placing this lamp in the bath, kitchen, or office. The color is as soothing as the effect of a warm salt bath on the body.

Present these lamps as gifts, or hoard them for your personal use. If you decide to have a party, you can use them to set the mood. Make your presence as calm as you like, with these crystal-shaped object. Change the position of these lamps in a room, and the status of the room becomes an oasis of change. The transition is amazing. Fill your home with Himalayan Salt Lamp advantages.

Email Address



















Submit

The post Himalayan Salt Lamp Benefits appeared first on Holistic Momma.

Vitamin D Benefits & Signs of Deficiency

Share on Facebook




Share on Twitter




Share on Pinterest




Megan Santiago-Holistic Momma

Holistic Mom of 1 and 1 on the way, student of the human body. Former health educator, and current psych major.

Read Her Books

The human body can produce vitamin D when exposed to the sun. You can avoid vitamin D deficiency symptoms by boosting your intake of the vitamin through diet and supplementation. Checking your vitamin d levels is a great way to know how much a deficiency, may be impacting your overall health.

Vitamin D is important for many reasons. These include maintaining healthy teeth and bones. The vitamin also protects from various health conditions like type 1 diabetes. The benefits of vitamin d for fighting infection and disease are never-ending.

Vitamin D is a misnomer because it is not a vitamin. Instead, it is a precursor of a hormone called prohormone. 

The human body is not capable of producing vitamins on its own. Thus, you need to get them from your diet. In contrast, the body can create vitamin D. you can also increase your intake of vitamin D through diet and exposure to the sun.

This post will discuss the main benefits of vitamin D, the effects on the body of vitamin D deficiency, ways to boost your vitamin D intake, as well as good dietary sources of the vitamin.

How Some Healthy Foods Could Be Stressing You Out

Vitamin D Benefits

As mentioned, the body produces vitamin D during sun exposure. The vitamin plays many crucial roles in the body. 

Following are the main benefits of Vitamin D:

Healthy Bones – Vitamin D is important in regulating and maintaining the body’s calcium and phosphorus levels. This, in turn, is crucial for keeping the bones healthy.

The body needs the vitamin to help the intestines in stimulating and absorbing calcium, as well as in reclaiming calcium excreted by the kidneys.

Children with vitamin D deficiency are at risk of contracting rickets, a condition that softens the bones, resulting in severe bow leggedness. In adults, deficiency in the vitamin may result in osteomalacia that leads to muscular weakness and poor bone density.

Osteoporosis may also result from having insufficient vitamin D intake. According to studies, more than 53M people in the US are either at an increased risk or are already seeking treatment.

Lower Risk of Contracting Flu – According to some studies, the vitamin offers protection from the influenza virus, although other studies tend to believe that vitamin D has no such effect on flu risk. Thus, further research is necessary to prove the claim of the vitamin’s protective effect on the body against the flu virus.Blood Sugar Level Management and Diabetes Prevention – Symptoms of diabetes result from insulin deficiency or the lack of insulin secretion resulting from an increase in insulin resistance. Calcium is vital for the secretion of insulin. Vitamin D promotes proper absorption and utilization of calcium that results in proper control of insulin secretion.Fighting Cancer & Diabetes

According to a study published in the Current Diabetes Reviews in 2015, the replacement of vitamin D is beneficial for type 2 diabetes in terms of incidence, complications, and control of the disease. More evidence also links the lack of vitamin D to diabetes. 

Protection Against Cancer – Symptoms of deficiency of vitamin D have been linked to heightened cancer development risks, specifically breast, prostate, and colon cancers. 

In research published in the Frontiers of Endocrinology, it was found that the vitamin influences factors that contribute to the growth of a tumor, as well as in cell differentiation and apoptosis. It was also established that increased exposure to sunlight and vitamin D circulation are linked to the lower incidence and mortality in numerous cancer types. 

Heart Disease Prevention – A growing number of studies link vitamin D deficiency to higher risks of cardiovascular disease because of its involvement in the regulation of cholesterol levels, inflammation, and blood pressure. 

Flu Fighting Hormone: It Won’t Require Any Down Time

Fighting Diseases

According to research conducted by Vanderbilt University Medical Center, vitamin D deficient people are at higher risk of dying from coronary heart disease, hypertension, and other heart-related disorders.

Immune System Enhancement – Vitamin D helps in the replication of healthy cells. It also plays a vital role in defending against autoimmune disorders, and less serious ailments like colds and flu.

Human immune cells contain vitamin D receptors. It has been proven that the vitamin helps avoid excessive or prolonged inflammatory responses. Inflammation usually triggers a lot of autoimmune disorders and chronic diseases such as high blood pressure, IBS and other digestive issues, multiple sclerosis, and rheumatoid arthritis.

Hormone Regulation and Mood Improvement – Because vitamin D is a hormone that affects brain functioning, deficiency in the vitamin triggers mood disorders such as seasonal affective disorder, depression, anxiety, insomnia, as well as severe mood problems occurring during PMS.

Low vitamin D levels also interfere with the production of estrogen and testosterone. This leads to imbalances that cause various unwanted symptoms.

Improvement in Memory, Concentration, and Learning – Vitamin D affects your decision-making ability, concentration and capacity to retain information. Students with insufficient levels of vitamin D tend to perform badly on standard exams, have poor decision-making skills, and find it difficult to complete tasks requiring attention and focus. Some studies link low vitamin D levels to multiple sclerosis and schizophrenia.Causes of Vitamin D Deficiency

Most people get 50 to 90% of their vitamin D from casual exposure to sunlight. The human skin produces the vitamin when touched by the sun’s ultraviolet B. It can be assumed that one of the major reasons for the insufficient vitamin D production in most people is today’s modern and predominantly indoor lifestyle.

Having said that, here are the most common causes of vitamin D deficiency symptoms:

Lack of Sunlight Exposure – In the past, people spent a lot more time outdoors, working and doing errands outside. Things are different today. Children spend practically their entire waking hours indoors – surfing the net, watching TV, and playing video games. Adults, on the other hand, work mostly indoors and exercise in gyms. They rest at home during their free time, where they don’t get enough sunshine.

With all the time you spend indoors, don’t be surprised if you don’t get enough vitamin D from the sun. Just like billions of other people the world over. 

Vitamin D in the Skin

Your vitamin D system starts in the skin, and not from the nutrients you get from food. While vitamin D food sources can boost the levels of the vitamin to avoid deficiency, the sun provides a more effective way to fill your vitamin D requirements. 

Excessive Use of Sunscreens – As it is, you may not be staying outdoors long enough to get some exposure to the sun. When you do, you use sunscreen almost 100% of the time. After all, doctors encourage using sunscreen to prevent skin cancer, which has become prevalent in recent years – both in adults and children – even during winter. 

When you use sunblock SPF 8, you practically lower your body’s ability to produce vitamin D by 90%. Using a sunblock that has a higher SPF such as 30, which doctors usually recommend, you further lower your body’s vitamin D-producing capability by as much as 99%. This aggravates your deficiency because even as you stay outdoors, your body is prevented from converting sunshine into vitamin D.

What Are the Symptoms of Vitamin D Deficiency?

Various scientific studies have proven that deficiency in vitamin D has links to various health problems including:

Heart diseaseOsteoporosisHypertensionAutoimmune diseasesCancerArthritisInsomniaAsthmaMultiple sclerosisDiabetesAutismPsoriasisFibromyalgiaChronic painShould I Get Tested?

People with the above health conditions should be tested for vitamin D deficiency, and so are people who manifest the following symptoms:

WeaknessDepressionChronic fatigueAnxiety Trouble sleepingWeakened immune systemBroken or weak bonesSwelling and inflammation

There is only one way to determine if you lack sufficient levels of vitamin D, and that is by having your doctor perform 25-hydroxy vitamin D testing or simply 25(OH) D test. The results will reveal if you are deficient, and the severity of the deficiency.

Keep the following figures in mind when getting the results of your blood test and vitamin D levels:

50+ – good level30 to 50 – supplementing with vitamin D may be necessary; spending more time out in the sun and adding vitamin D sources into your diet may help30 – very deficient; immediate action needs to be taken to bring the numbers up.

Consult your physician on how you can supplement your vitamin D levels in case you have very low levels or severely deficient based on the test results. 

Other kinds of vitamin D tests show slightly elevated or normal levels, but are inaccurate and hide a severe deficiency. The 25(OH) D test is, by far, the most accurate in determining your actual levels of vitamin D.

Types of Vitamin D: Vitamin D2 versus Vitamin D3

There are two kinds of supplemental vitamin D: D2 (ergocalciferol) and D3 (cholecalciferol). The vitamin D precursor is found both in animal and plant products. However, animal-derived Vitamin D3 products are deemed to be more beneficial and absorbable.

This is because man-made vitamin D is produced in two ways. 

Vitamin D2 is made by irradiating yeast as well as other molds (called vegetarian vitamin D2)Vitamin D3 is created by irradiating animal cholesterol and oils

The type that the human body naturally makes is known as cholecalciferol or vitamin D3. The body can convert some vitamin D2 for use in bodily functions, but the human body prefers and can utilize D3 in a much more effective manner.

Unfortunately, most dietary supplements and vitamin D-fortified food items often contain ergocalciferol (vitamin D2), which is not as absorbable or convertible into what the body requires.

Animal-derived D3 products, particularly from the cholesterol content in these products is the most proximate to what natural sunlight produces in people when the skin starts to convert UV light. D3 is said to convert 500x faster than its D2 counterpart, and it is estimated to be 4x more effective in people.

Vitamin D Derived from the Sun

A lot of people think that the best way to fill their vitamin D requirements is by eating fish, taking supplements (for example, cod liver oil), and drinking milk. Although these are good dietary sources, they pale in comparison to sun exposure in terms of vitamin D absorption.

When you sit under sunlight without sunscreen for about 10 minutes, you will absorb about 10,000 units of D vitamin. But, bear in mind that the figure may vary from one person to another, depending on the skin tone.

How much can you get?

Melanin, a substance that helps determine your skin color, is released when you are exposed to the sun’s ultraviolet rays. The less melanin your body has, the lighter your skin tone will be. The reverse is true when your body has higher levels of melanin.

The more sun exposure you get, the more melanin your skin gets. Up to 90 to 95% of the average person’s vitamin D is derived from casual exposure to the sun.

The volume of melanin in the skin affects how much vitamin D your body will produce. Thus, the fairer your skin color, the more efficient you can make vitamin D.

The cholesterol found in the skin helps convert melanin to a usable D vitamin that is distributed to the different parts of the body. Thus, some people experience a moderate to the slight increase in cholesterol levels during the winter when sun exposure is limited, and people often spend time indoors where the temperature is warmer.

Dietary and Other Sources of Vitamin D

While you can get D vitamin from food with vitamin D, your best bet to avoid symptoms of deficiency of vitamin D is to get enough exposure to sunlight.

According to research, however, consuming food rich in vitamin D can also help you fill up your requirement for the vitamin. Thus, it wouldn’t be a bad idea to add these natural vitamin D sources in your regular diet. 

So, what are vitamin D foods?



Carp fishHalibutEelMackerelSalmon UV light-exposed maitake mushroomsWhitefishUV light-exposed Portobello mushroomsRainbow troutSwordfishSardinesCod liver oilMilkEggsTunaJanuary 7, 2020Benefits of Coconut Oil Plus 50+ Uses for Beauty & HomeHere is a list of how you can use coconut oil not … December 30, 2019Essential Oils for AnxietyCinnamon is not only great in sangria! It has been shown to … December 14, 2019How to Lower Blood Pressure Naturally From Home1 in 3 adults or 75 million adults have high blood pressure, … November 30, 2019How Some Healthy Foods Could Be Stressing You OutDo you ever find yourself struggling with anxiety, and you can't understand … November 25, 201920 Christmas Gift Ideas: Save Yourself Some Time & Stress!I am going to give you a list of some healthy or … November 25, 2019How Your Gut Microbiome Makes You HappierWeight Loss does not have to mean restricting, eliminating food groups and …


How Much Sunlight Do You Need?

Spend around 10 to 20 minutes in the sun, unexposed, daily. You’ll get around 1,000 to 10,000 IUs. It is a wide range because the figure depends on where you live, the time of year, as well as how exposed your skin is. If you have a light skin tone, you will require less time. But, if your skin tone is darker, or you live farther north like Boston, you will require about 30 minutes of the sun during summer just to get around 1,000 IUs of vitamin D.

If You Liked This Article, Feel Free to Subscribe to our weekly newsletter below!









Email Address






Submit

The post Vitamin D Benefits & Signs of Deficiency appeared first on Holistic Momma.

Benefits of Coconut Oil Plus 50+ Uses for Beauty & Home

The coconut plant is known to have many uses for most (if not all) of its parts – leaves, fruit, bark, etc. For this short article, you will learn 50 uses coconut oil has. People have been crazy over the discovery of a lot of uses of coconut oil. Aside from cooking, there are many other uses of coconut oil. 

Coconut Oil Benefits 

People steer clear of coconut oil because it contains saturated fats, which are known to be unhealthy. However, most are not aware that the saturated fat in coconut oil , actually comes from medium-chain triglycerides. Like lauric acid, the body can easily use these shorter fat chains, thus, these are not stored away as fat.

Having said that, coconut oil has a lot of benefits, including: 

Energy booster Increasing good cholesterol levels Balancing blood sugar level 

In addition, coconut oil is an excellent: 

Antioxidant AntimicrobialAnti-inflammatoryAntibacterial Antiviral Antiparasitic50 Uses of Coconut Oil 

Here is a list of how you can use coconut oil not just for cooking, but for health, wellness, and beauty. 

For Cooking 



Coconut oil is a healthier alternative to use in frying because of its anti-inflammatory properties. When baking, you can use coconut oil as an alternative to soybean oil or canola oil. It is healthier to make your own mayonnaise using coconut oil.Mayonnaise Recipe 

4. In a mixing bowl, mix ½ cup coconut oil, 2 egg yolks, ½ cup organic olive oil, ½ tsp Dijon mustard, and ½ tsp apple cider vinegar. You can add salt and pepper. Mix well using an immersion blender. 

5. Cook your popcorn with coconut oil. You can simply add 2 tablespoons coconut oil with ¼ cup uncooked popcorn in a pot with a lid. Over medium heat, gently shake the popping stops. 6. Add coconut oil to your smoothies to give you a healthy boost.  Coconut Oil Skin Benefit 



7. Use coconut oil to make an all-natural body scrub. DIY Body Scrub Recipe 

8. In a glass mixing bowl, mix ½ cup coconut oil and 1 cup sea salt. Add in 10 drops of your choice of essential oils and stir. Put in small jars. Scoop 1 spoonful and rub gently to damp skin to exfoliate. Rinse thoroughly with warm water. 

Rather than using store-bought lip balm, make one yourself. 

Lip Balm Recipe 

In a double broiler, melt 1 ½ teaspoon of beeswax, 1 tablespoon of almond oil, and 2 tablespoons of coconut oil, over low heat. Stir using a metal spoon. Once the beeswax is completely melted, turn off the heat before adding 10 drops of your favorite essential oils. Store in small tubes. Let the mixture cool to firm up. 

9. You can apply a few drops of coconut oil on your skin as a skin moisturizer. 10. Make your own facial scrub. Mix baking soda with a few drops of coconut oil.11. Restore the smoothness of your cracked heels by rubbing a few drops of coconut oil. Cover with heels with socks upon application. 12. Make natural deodorant by mixing 1 tablespoon coconut oil with 1 teaspoon Bentonite clay. Store in a small jar with a lid. 13. You can use coconut oil as a body lotion. Simply apply directly to your skin. It’s all-natural, unlike most of the commercially-available lotions. 14. Make your lotion bars which are ideal when traveling. Coconut Oil Lotion Bar Recipe 



Place of glass bowl over a hot water bath (or use a double boiler). In the bowl, mix ½ cup shea butter and 5 tablespoons beeswax. Heat over low to medium setting. Once the beeswax melts, remove from heat before adding 2 tablespoons zin oxide, 1 teaspoon vitamin oil, and ¾ teaspoon essential oil of your choice. Pour soap mixture into a silicone mold. Put inside the refrigerator for at least 30 minutes to cool.Pop-out of the mold and keep in airtight containers. 15. Mix coconut oil and baking soda and use mixture as regular toothpaste. Coconut oil helps promote oral health and kills bacteria in the mouth. Benefits of Coconut Oil Plus 50+ Uses for Beauty & Home
Essential Oils for Anxiety
How to Lower Blood Pressure Naturally From Home
How Some Healthy Foods Could Be Stressing You Out
20 Christmas Gift Ideas: Save Yourself Some Time & Stress!
Additional Coconut Oil Uses For Skin



16. Coconut oil makes a good shaving lotion. Simply apply coconut oil directly to the area and shave as usual. 17. Use coconut oil to soothe dry skin. You can directly massage coconut oil onto itchy, scaly, or dry skin. 18. Coconut oil is a good make-up remover. Dab coconut oil on a cotton ball to remove make-up. 19. You can add ½ cup coconut oil and 1 cup of Epsom salt to your warm bath. 20. You can use coconut oil to soothe waxed skin. 21. Coconut oil is a good treatment to split ends. Massage your hair with coconut oil to reduce split ends. It’s like a coconut oil hair mask.22. Coconut oil is a good sunscreen as it has 6-8 SPF. 23. Soothe sunburnt skin by massaging 1 teaspoon coconut oil on your skin. 24. Get rid of stretch marks and sagging skin by massaging coconut oil directly to the affected areas. 25. Coconut oil is a good massage oil. 26. You can also use coconut oil as a hand cream. To relieve skin conditions 




27. When you have cracked nipples due to breastfeeding, you can simply apply a few drops to your nipples after breastfeeding. 28. Use coconut oil to gently massage your newborn. 29. Use coconut oil to make a diaper relief cream. 



Recipe for Diaper Relief Cream 



Use a double boiler. Melt 1 ½ tablespoon cosmetic-grade beeswax pastilles and 4 tablespoons extra-virgin coconut oil. Melt beeswax over low heat. Remove from heat and add 10 drops of lavender essential oils. Transfer to small lip balm tins. Let it cool to firm up. This makes at least 3 ounces of cream. 30.Massage coconut oil on your scalp to correct dry skin. 31. Make your baby wipes with coconut oil. All-natural Baby Wipes Recipe 



In a glass spray bottle, add 1 tablespoon sweet almond oil, 1 teaspoon apple cider vinegar, 1 tablespoon liquid castile soap, 1 ¼ cups distilled water, and 10 drops of Lavender essential oil. Cover the spray bottle and shake to mix well. Subscribe Below for More Natural Health Tips





Household Uses 




32. Clean your leather furniture with coconut oil. Apply oil onto your sofa (chair) and rub gently. 33. Make a DIY wood polish: mix a few drops of coconut oil and ½ drops lemon juice. Use the mixture to polish furniture pieces. 34. Keep wooden chopping boards clean by applying coconut oil with a clean cotton cloth. 35. Use coconut oil to season your cast iron cookware. Rub a few drops of coconut oil in your cookware. Put in the oven at 250 degrees for at least one hour. Doing this helps set the oil in the pan making it work like a non-stick pan. 37. Fix squeaky door hinges by spraying coconut oil instead of the more expensive lubricant (oil). 38. Put a few drops of coconut oil to a clean cloth to clean the leaves of your indoor plants. This enhances plant leaves with a glossy look. 39. Clean car interiors with coconut oil and cotton cloth. Use it to clean dashboards, leather upholstery, and doors. 

If you don’t like the idea of swallowing a spoonful of oil, you can get the health benefits with these capsules.

For Your Health 



40. Soothe itchy skin and rashes with coconut oil. Massage affected area. 41. For faster healing of minor cuts and scrapes, apply some coconut oil on the affected area. 42. Soothe chapped lips with coconut oil. 43. Increase your metabolism by taking one tablespoon coconut oil per day. You may also use it to make a smoothie. 44. Help fight candida infections (yeast overgrowth) by taking 1 to 2 tablespoons of coconut oil daily. 45. Coconut oil may help boost brain function, thus slowing the progression of Alzheimer’s Disease. 46. Soothe and aid in healing mouth sores with coconut oil. Simply dab a few drops on your mouth sores. 47. Coconut oil is an effective treatment for head lice. 48. Coconut oil makes a good carrier oil to cover a wider area on the skin. It also helps dilute oil which is ideal for kids. 49. Use coconut oil for lube. Use it as an alternative to silicone. 50. Take one tablespoon of coconut oil daily to treat urinary tract infection. Bonuses:51. Help soothe toothaches by mixing a drop of coconut oil and an equal amount of clove oil. 52. Ease symptoms of acid reflux by taking a teaspoon before meals. High Fat Burning MCT’s

This coconut oil has over 65% MCT’s which are the medium chain triglycerides. Which help you feel fuller, lose weight and boost your digestion.

Benefits of Coconut Oil Plus 50+ Uses for Beauty & Home

Here is a list of how you can use coconut oil not just for cooking, but for health, wellness, and beauty.

by megbulls19
January 7, 2020January 7, 2020





Essential Oils for Anxiety

Cinnamon is not only great in sangria!

It has been shown to relieve muscle pain, and provides a very sweet and spicy aromatic smell.

by megbulls19
December 30, 2019January 6, 2020





How to Lower Blood Pressure Naturally From Home

1 in 3 adults or 75 million adults have high blood pressure, according to the cdc.

by megbulls19
December 14, 2019January 6, 2020

The post Benefits of Coconut Oil Plus 50+ Uses for Beauty & Home appeared first on Holistic Momma.

5 Essential Oils for Anxiety

What is anxiety?

Anxiety is that feeling of not being able to catch your breath, feeling like you are frustrated and don’t know why. This feeling of anxiousness can occur from an event or it could come from an imbalance in your body. Either way, it can be very hard to deal with and it can not only affect you but also those around you. This is why using essential oils for anxiety can be an effective, natural ailment.

Some of the symptoms include:

shortness of breath
feeling sweaty or clammy
insomnia (trouble sleeping)
lack of energy
constant fear and worry
digestive issues
skin disorders
blood sugar imbalance






What are Essential Oils?

They are “a natural oil typically obtained by distillation and having the characteristic fragrance of the plant or other source from which it is extracted.”(dictionary.com)

Firstly, the oils are very potent and only require a few drops, in order to provide healing. In combination with carrier oils, they can be applied topically.

The use of essential oils for healing properties is called “aromatherapy.” 

In other words, these oils have calming, energizing, and even immune-boosting effects (depending on which plant). Above all, they are very concentrated oils used to provide numerous health benefits.

These oils are applied topically, taken orally (if the product says it is for human consumption) or they can be used for natural home remedies.

What makes these oils essential?

They give off the aroma of the plant they come from to provide healing properties. 

Essential Oils for Anxiety

Lavender is a well-known essential oil known for its calming effects and the ability to even put you to sleep. “It has a long history of use to boost appetite and mood, as well as relieve gastrointestinal problems and anxiety.” (pubmed.gov)

Likewise, it is used as a “dietary supplement for anxiety, depression, intestinal problems, and pain. People also apply it to the skin for hair loss, pain, and for improving emotional health. You may also inhale a lavender vapor to help sleep, to reduce pain, and for agitation related to dementia.” (pubmed.gov) Lavender has a very earthy smell and is a beautiful purple flower. 

 

Lemon’s Positive Mood-Boosting Effects

Lemon essential oil has been shown to boost mood and provide an energizing effect when inhaled. “Tests showed that lemon scent had a positive effect on mood regardless of expectancies or previous use of aromatherapy.” (nccih.nih.gov) 

Lemon is obviously a tart, yet sweet scent and can be combined with lavender to get the mood-boosting and relaxing effects. 

Orange You Glad You Read This Blog Post?

Maybe not after that lame question. In addition, another citrus fruit has been studied in the effect it has on women in labor. Which is absolutely incredible for us momma’s to be! “Aromatherapy is a noninvasive and effective method to help women overcome their anxiety during labor. Orange scent can be useful in childbirth units to help women who are experiencing stress in labor.” (pubmed.gov)

Orange obviously has a tart citrusy smell also but is a little sweeter and lighter than lemon and works wonders combined with vanilla essential oil!

Yummy Vanilla

Next, the sweet aroma of vanilla can help to boost mood and even fight infections. Vanilla’s scent is so light, it often requires a few drops in order to be able to smell it as easily.

Peppermint For Headaches

Peppermint inhaled in addition to applied topically to the temples (as far from the eyes as possible), can help relieve headaches. Put 1-2 drops on each temple and you will begin to feel a very cooling feeling and it will help ease tension. Since it contains menthol it is great to use on muscles for aches and pains also.

Cinnamon is not only great in sangria!

It helps to relieve muscle pain and provides a very sweet and spicy aroma. It can get you going in bed by stimulating libido, boost circulation which can provide a great detox and more energy. Most importantly, cinnamon is warm and grounding. It helps aid in the improvement of depression.

 

Aromatherapy Tips








Essential oils are put in a diffuser which creates a steady mist from oil and water. You can plug one in by your bed and put a few drops of lavender and vanilla in and sleep with it plugged in. The diffuser I have just shuts off after it runs out of water and can last around 2 hours typically.

Use a diffuser to mist the aroma around the room.

Go with brands you know or do a patch test on your skin or sniff a few brands before committing to a brand.
Purchase some carrier oils if you plan to use them topically like with a lotion for sore muscles.

Carrier oils include oils like:

Jojoba
Almond
Avocado
Castor
Coconut

To sum up, these oils are more of a fatty consistency than the essential oils are and these are better for moisturizing. In addition, keeping the essential oils from being too potent on the skin.

Aromatherapy Recipes

 

Add a few more drops if you are adding to a diffuser as the ratio to water may impact the overall scent. After that, start the diffuser and let it run for at least a minute before adding in more oils. In order to see if the scent is strong enough for your needs. 

Lavender Relaxation




5 drops of vanilla 
2 drops of lavender 

Add to a diffuser or underneath your pillow at night to help you relax easier and fall asleep.

Orange Dreamsicle




5 drops of vanilla
3 drops of orange 

Add to a bath in the morning to boost your mood and energy and start your day feeling refreshed. Add in some lemon to help with more energy and stimulate your body to get ready for the day. 

Sweet Sangria




3 drops of cinnamon essential oil
2 drops of orange essential oil
5 drops of vanilla essential oil 

Undoubtedly, this one is my personal favorite. With the sweet vanilla, sweet and tangy orange, and the slightly spicy, yet stimulating cinnamon. This would be great in a diffuser next to you. Moreover, use it while you are working at your desk, to keep you from falling asleep. 

For example, you apply it on your wrist in a lower dosage with a carrier oil. You would take deep breaths in your nose when using essential oils for anxiety and put your wrist up to your nose to inhale the aroma. Close your eyes and breath this scent in deeply 5 times every few minutes.

Repeat these steps to get the most out of your non-alcoholic sangria you can take to work with you!

Where to Buy Essential Oils for Anxiety

For example, Amazon, of course, has many options. But, some brands I recommend are Aura Cacia, or my favorite, art naturals. I personally have never tried Young Living or Doterra, the two most common MLM Brands of essential oils.

If you read this far and enjoyed this article feel free to share it on social media!

 

 

 

 

 

 

Extra Resources/Credits

https://en.wikipedia.org/wiki/Essential_oil

https://www.newdirectionsaromatics.com/blog/products/all-about-cinnamon-oil.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4700683/

https://nccih.nih.gov/health/lavender

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4700683/

The post 5 Essential Oils for Anxiety appeared first on Holistic Momma.

Essential Oils for Anxiety

Essential oils for anxiety is becoming a more common subject for anxiety sufferers.

What are essential Oils? They are “a natural oil typically obtained by distillation and having the characteristic fragrance of the plant or other source from which it is extracted.”(dictionary.com) The use of essential oils for healing properties is called “aromatherapy” 

These oils have calming, energizing and even immune boosting effects (depending on which plant) and are very concentrated oils used to provide numerous health benefits. These oils are applied topically, taken orally (if the product says it is for human consumption) or they can be used for natural home remedies. 

What makes these oils essential?

They give off the aroma of the plant they come from to provide healing properties. 

Essential Oils for Anxiety

Lavender is a popular essential oil known for its calming effects and ability to even put you to sleep. “Lavender has a long history of use to boost appetite and mood, as well as relieve gastrointestinal problems and anxiety.” (pubmed.gov)

Lavender can be used as “dietary supplement for anxiety, depression, intestinal problems, and pain. People also apply it to the skin for hair loss, pain, and for improving emotional health. People may also inhale a lavender vapor to help sleep, to reduce pain, and for agitation related to dementia.” (pubmed.gov) Lavender has a very earthy smell and is a beautiful purple flower. 

 

Lemon’s Positive Mood Boosting Effects

Lemon essential oil has been shown to boost mood and provide an energizing effect when inhaled. “Tests showed that lemon scent had a positive effect on mood regardless of expectancies or previous use of aromatherapy.” (nccih.nih.gov) 

Lemon is obviously a tart, yet sweet scent and can be combined with lavender to get the mood boosting and relaxing effects. 

Orange You Glad You Read This Blog Post?

Maybe not after that lame question. However, next is another citrus fruit that has been studied in the effect it has on women in labor. Which is absolutely incredible for us momma’s to be! “Aromatherapy is a noninvasive and effective method to help women overcome their anxiety during labor. Orange scent can be useful in childbirth units to help women who are experiencing stress in labor.” (pubmed.gov) 

Orange obviously has a tart citrusy smell also but is a little sweeter and lighter than lemon and works wonders combined with vanilla essential oil!

Yummy Vanilla

Next, the sweet aroma of vanilla can help to boost mood and even fight infections. Vanilla’s scent is so light, it often requires a few drops in order to be able to smell it as easily.

Peppermint For Headaches

Peppermint inhaled in addition to applied topically to the temples (as far from the eyes as possible), can help relieve headaches. Put 1-2 drops on each temple and you will begin to feel a very cooling feeling and it will help ease tension. Since it contains menthol it is great to use on muscles for aches and pains also.

Cinnamon is not only great in sangria!

It has been shown to relieve muscle pain, and provides a very sweet and spicy aromatic smell. It can get you going in bed by stimulating libido, boost circulation which can provide a great detox and more energy. Cinnamon is warm and grounding and helps aid in the improvement of depression.

 

Aromatherapy Tips



Essential oils for anxiety can be put in a diffuser which is just a steady mist put out of oil and water. You can plug one in by your bed and put a few drops of lavender and vanilla in and sleep with it plugged in. The diffuser I have just shuts off after it runs out of water and can last around 2 hours typically.

Here is a very affordable diffuser that works as a night light also: https://amzn.to/378nJ8g 

Since there is no specific testing just for essential oil quality like there are strengths measured on supplements and other products. Go with brands you know or do a patch test on your skin or sniff a few brands before committing to a brand.Purchase some carrier oils if you plan to use them topically like with a lotion for sore muscles. Carrier oils include oils like jojoba, almond, avocado, sesame, apricot, etc. These oils are more of a fatty consistency than the essential oils are and these are better for moisturizing. In addition, keeping the essential oils from being too potent on the skin.Aromatherapy Recipes

 

Add a few more drops if you are adding to a diffuser as the ratio to water may impact the overall scent. After that, start the diffuser and let it run for at least a minute before adding in more oils. In order to see if the scent it strong enough for your needs. 

Lavender Relaxation

5 drops of vanilla 

2 drops of lavender 

Add to a diffuser or underneath your pillow at night to help you relax easier and fall asleep.

Orange Dreamsicle

5 drops of vanilla

3 drops of orange 

Add to a bath in the morning to boost your mood and energy and start your day feeling refreshed. Add in some lemon to help with more energy and stimulate your body to get ready for the day. 

Sweet Sangria

3 drops of cinnamon essential oil

2 drops of orange essential oil

5 drops of vanilla essential oil 

Undoubtedly, this one is my personal favorite with the sweet vanilla, sweet and tangy orange and the slightly spicy and stimulating cinnamon. This would be great in a diffuser next to you. While you are working at a desk to keep you from falling asleep. 

For example, it could be put on your wrist in a lower dosage with a carrier oil. You would take deep breaths in your nose when using essential oils for anxiety and put your wrist up to your nose to inhale the aroma. Close your eyes and breath this scent in deeply 5 times every few minutes.

Repeat these steps to get the most out of your non-alcoholic sangria you can take to work with you!

Where to Buy Essential Oils

Amazon of course has many options and some brands I recommend are Aura Cacia, Young Living has a good reputation and seems to bring the results. I personally have never tried Young Living or Doterra, the two most common MLM Brands of essential oils. In conclusio, I would recommend ordering directly from them as this is a popular product that could be counterfeit on Amazon.
Thrive Market is offering 25% off if you join on already discounted natural health products. They offer options to search by brand, dietary needs, organic, etc. They offer home goods, natural beauty, groceries and more. All delivered to your doorstep! You can trust it too as they do not have a bunch of 3rd party sellers overseas making counterfeit products.

 

 

 

 

Extra Resources/Credits

https://en.wikipedia.org/wiki/Essential_oil

https://www.newdirectionsaromatics.com/blog/products/all-about-cinnamon-oil.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4700683/

https://nccih.nih.gov/health/lavender

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4700683/

The post Essential Oils for Anxiety appeared first on Holistic Momma.

How to Lower Blood Pressure Naturally From Home

[image error]

1 in 3 adults or 75 million adults have high blood pressure, according to the cdc.

That’s crazy! So out of both sets of grandparents at least 1 of them is likely to be struggling with high blood pressure.

Now why do we care if our blood pressure is higher than the normal level (approximately 120/80)?

According to the cdc “High blood pressure can harden your arteries, which decreases the flow of blood and oxygen to your heart and lead to heart disease. In addition, decreased blood flow to the heart can cause:

Chest pain, also called angina.Heart failure, a condition when your heart can’t pump enough blood and oxygen to your other organs.Heart attack, which occurs when the blood supply to your heart is blocked and heart muscle begins to die without enough oxygen. The longer the blood flow is blocked, the greater the damage to the heart.”

Effects of High Blood Pressure:

“Sexual dysfunction

The inability to have and maintain an erection (erectile dysfunction) becomes increasingly common in men as they reach age 50. But men with high blood pressure are even more likely to experience erectile dysfunction. That’s because limited blood flow caused by high blood pressure can block blood from flowing to your penis.

Women can also experience sexual dysfunction as a result of high blood pressure. Reduced blood flow to the vagina can lead to a decrease in sexual desire or arousal, vaginal dryness, or difficulty achieving orgasm.” (mayoclinic.org)

Damage to your eyes

Damage to your kidneys

Damage to your brain

Damage to your heart and arteries

What is considered high blood pressure?

Here is a chart from the American Heart Association & American Stroke Association. Stating that High Blood Pressure is 130 or higher for Systolic which is (the upper number) or above 80 for Diastolic (the bottom number).

[image error]

What about for optimal health?

“In year 2013, a published analysis of 18 prior studies showed that people whose systolic blood pressure was in the range of 120–139 mmHgwere at a 50% increased risk of coronary heart disease and 71% increased risk of stroke.7“……. “suggesting most people target their blood pressure around Life Extension’s optimal range of 115/75 mmHg.” (Lifeextension.com)

How can I improve my heart health with food?

People always say “I healed myself by eating cleaner”. Now what the heck does that even mean? “Eating cleaner.” Well to me, a balanced diet and eating REAL food that comes from the ground or has a mother is what eating cleaner looks like. Not googling what the next diet is to help me lose 20lbs in a week, but actually aiming to fuel my body.

[image error]

Now there is a nutrient called L-Arginine. It is an amino acid which you may have taken or heard of if you’ve ever stepped into a GNC or heard about them from your personal trainer. Now amino acids are the building blocks of proteins, some are considered essential meaning we are supposed to consume them in our diet and some are nonessential meaning the body can produce them.

“

We included 11 randomized, double-blind, placebo-controlled trials involving 387 participants with oral L-arginine intervention ranging from 4 to 24 g/d. Sensitivity analyses restricted to trials with a duration of 4 weeks or longer….

Study CONCLUSIONS: 

This meta-analysis provides further evidence that oral L-arginine supplementation significantly lowers both systolic and diastolic BP.” (pubmed.gov)

However, this one amino acid in particular is the pre-cursor for something called N.O or Nitric Oxide.

“Following its benchmark discovery, nitric oxide (NO) is now known to play important functional roles in a variety of physiological systems. Within the vasculature, NO induces vasodilation, inhibits platelet aggregation, prevents neutrophil/platelet adhesion to endothelial cells, inhibits smooth muscle cell proliferation and migration, regulates programmed cell death (apoptosis) and maintains endothelial cell barrier function.

NO generated by neurons acts as a neurotransmitter, whereas NO generated by macrophages in response to invading microbes acts as an antimicrobial agent. Because neurons, blood vessels and cells of the immune system are integral parts of the reproductive organs, and in view of the important functional role that NO plays in those systems, it is likely that NO is an important regulator of the biology and physiology of the reproductive system.” (pubmed.gov)

How to Lower Blood Pressure from Home:

Magnesium:

“Oral magnesium acts as a natural calcium channel blocker, increases nitric oxide, improves endothelial dysfunction, and induces direct and indirect vasodilation.” (pubmed.gov) Magnesium is a mineral and an electrolyte, often found in leafy greens, nuts and fruits and vegetables.

[image error]

Exercise

We are taught to exercise for improved heart health and aren’t told that exercise, even though healthy is still a form of stress on the body. So if you are already a very stressed-out, get sick every other week person, then I would not go run a marathon. I would be dropping to the floor like this lady in the pic and doing some yoga.

[image error]

Deep stretching and meditation can help improve circulation and minimize stress.

Reading

Is a great way to help you relax before bed, wind down and reading peaceful literature can help your mind feel at ease. In a quiet room, curled up on the couch with a good book or downloading a stress-relieving e-book like the one I have written Living Fearlessly: Getting Rid of Anxiety and Fear. On how to feel more confident, stress-free and relieve that debilitating anxiety. Anxiety can be very tough on your heart and can raise your blood pressure.

[image error]

Epsom Salt Baths

Epsom salt contains minerals including magnesium and soaking for 15-20 mins can help hydrate your body, help you sleep well and minimize stress. Which again in return can improve overall blood pressure.

[image error]

Credits:

https://www.mayoclinic.org/diseases-c...

https://www.cdc.gov/bloodpressure/sig...

https://www.ncbi.nlm.nih.gov/pubmed/2...

https://www.lifeextension.com/Magazin...

https://www.ncbi.nlm.nih.gov/pubmed/9...

https://nutritiondata.self.com/facts/...

https://www.ncbi.nlm.nih.gov/pubmed/2...

https://www.ncbi.nlm.nih.gov/pubmed/2...

The post How to Lower Blood Pressure Naturally From Home appeared first on Holistic Momma.

How Some Healthy Foods Could Be Stressing You Out

[image error]

Do you ever find yourself struggling with anxiety, and you can’t understand what could have triggered it? Sometimes, our anxiety has a clear trigger. Other times, it can seem to come out of nowhere. The evidence is growing—food sensitivities are linked to our mental health. Who knew that certain foods could trigger anxiety. Furthermore, who knew that a holistic diet could help alleviate it?

Do I Have Anxiety?

If you suffer from anxiety, or high stress levels, here are some symptoms to watch out for:

Frequent headachesHot flushesOccasional dizziness or lightheadednessA lingering feeling of doomYou’re grinding your teeth, even at nightYour heart racesYou’re not interested in the things you used to care aboutLow libido

These are all symptoms of anxiety, and if you have many of them or if they’re particularly profound, they could also be part of the deeper depressive disorder.

How Can Food Be Related to My Mood?

We all know some simple ways that food can affect our mood. We have all heard of a “sugar rush,” the boost of energy, and an uplift in mood after consuming foods high in sugar.  But the connection between mental health and diet is more profound than this.

Food and Hormones

What we eat has a strong effect on our hormone production, and our hormones control our mood. The body needs healthy fats, in particular, in order to produce the right hormones and accomplish proper signaling between nerves. This is one reason that low-fat diets and depression often go hand in hand.

The Gut

We’re just starting to learn how important our gut is to our overall health and well-being, and how the best principles of natural health can help. For example, 90% of our body’s serotonin is produced in our guts. Serotonin is the main chemical our body produces to help us feel happy. If our gut is out of order, it’s hard not to feel anxious and depressed.

Inflammation and Anxiety

Inflammation is the body’s natural response to anything it sees as an invader. This invader could be a bacteria or virus; it could even just be a food that our body can’t tolerate. There is a strong link between high levels of inflammation and anxiety.

A Holistic Approach

While mental health can be complicated, an easy place to start if you’re struggling with anxiety (or even depression) is to take a more holistic approach toward the food you eat.
The holistic approach focuses on minimizing inflammation, promoting a healthy gut, and eliminating/avoiding toxins. Our bodies are sensitive to the things we ingest—some more than others. 
Here are just a few of the common foods or substances that can wreak havoc within our bodies, and in turn, cause anxiety:

DairyRefined sugars and grainsHigh fructose corn syrupGlutenCaffeineProcessed/preserved foods Food and drinks with sulfitesFoods or wine with high tannin levels



What Should I Try?

While this list only contains a fraction of the potential culprits, there are a number of things that could be affecting your state of well-being. Everyone’s body is different, and sometimes the best approach is trial and error.
Start by focusing on a wholesome and balanced diet, while eliminating questionable food groups. Eliminate processed foods. Try eliminating the occasional glass of wine or other alcoholic beverages. Replace your morning cup of coffee with a full glass of water.
Consider keeping a journal. Keep track of what you eat and how you feel each day. Over time, this can give you a better idea of what your triggers are and what you should avoid.

Want to Learn More?

Visit Holistic-Momma.com for more information about natural health solutions as well as recipes and other ideas for improving your health!

The post How Some Healthy Foods Could Be Stressing You Out appeared first on Holistic Momma.

20 Christmas Gift Ideas: Save Yourself Some Time & Stress!

(checkout the free bonuses and stocking stuffers at the end)

Here is a list of some healthy and fun Christmas Gifts for your whole list! Saving stress and hassle, and you don’t even leave your couch.

So, checkout out the list below to save yourself hours of research and you can even have the gifts delivered to your door wrapped and ready to go! Look at you super-star!

Christmas Gifts For Her:

If she likes to wear a long-lasting, user-friendly Cat Eye, then this is the product for her. A cat eye or winged liner for those who may not be familiar is a wing at the outside corner of your eyes with typically a liquid eyeliner.

Here is THE TOOL you will need.. that’s it just this one! I’ve tried many different liquid liners and this is honestly my favorite because the tip is so flexible, so gentle, and easy to use.

You don’t have to end up thickening the line and going over it many times because you messed it up multiple times now. It also has over 5,000+ Great Reviews on the Product, so if you don’t take my word for it take the other 5,000+ people!

1.Stila Stay All Day Waterproof Eyeliner

This next item is for the lady who likes hydrated skin, minimal ingredients and the ability to give herself the best facial right from her home.

The principles of the brand are Oil, Water and Clay. My favorite part is the Blue Chamomile Daily Moisturizer it is not only hydrating like you’ve never felt before.

It is silk silky smooth and not like those silicone serums, moisturizers, etc. This is like a truly hydrated feeling that will leave you feeling happy you did something to really benefit your skin.

2. Blue Face Care Kit by evanhealy



Formally known as our Blue Face Care Kit Trial/travel sizes of our core Blue line.For all skin – especially sensitive, irritated, reactiveFeatures calming and pacifying essential oils of Lavender, Immortelle and German Chamomile

Here is what it comes with:

Cleanser 30 mL / 1 fl ozHydroSoul 30 mL / 1 fl ozSerum 4 mL / 0.13 fl ozMoisturizer 5 mL / 0.17 fl ozClay Mask 5 g / 0.17 ozChristmas Gifts For Him:

Maybe he’s your man or he’s someone you know who wants to smell good, have products with cleaner ingredients (to avoid hormone disruption) and likes to stay well groomed. Certainly, this is the perfect Christmas gift for him!

It is a gift set made for beard grooming, that smells phenomenal! I have gifted this same scent gift kit before and all the scents from Every Man Jack are a hit really!

3. Every Man Jack Beard Kit – Sandalwood



MADE FOR THEM: The Every Man Jack Beard Kit makes a perfect gift for any holidayMADE FOR YOU: Every Man Jack’s beard products cleanse, hydrate, reduce irritation, and help transform your beard into the groomed beast you want it to be.RESPONSIBLY Made: Every Man Jack shampoo and body wash bottles are made with at least 50% post-consumer recycled plastic. We incorporate recycled materials in our packaging whenever possible.MADE NATURALLY: Every Man Jack strives to use as many naturally derived and plant-based ingredients as possible, while still delivering exceptional performance. No Parabens, phthalates, dyes or GMOs.MADE ETHICALLY IN THE USA: Every Man Jack products are certified Cruelty Free by the People for the Ethical Treatment of Animals Organization (PETA) and are never tested on animals. Every Man Jack proudly manufactures our products in the USA.

4. Bulldog Face Kit

It contains a moisturizer, face wash, face scrub and aftershave, giving him the whole set to keep his face looking, smelling and feeling fresh. They have clean products and stand behind it, “Our products never contain artificial colors, synthetic fragrances, or ingredients from animal sources.” This kit includes the face wash which has over 160+ great reviews on Amazon including reviews like:

5.0 out of 5 stars –Another solid product from Bulldog!

Style Name: Original Face Scrub-Verified Purchase

“For the price this stuff is as good as you can expect. It’s a very good exfoliating scrub and is the perfect scrub to pair with their age defense moisturizer (although that has since been discontinued). It doesn’t foam up too much which is what you want in a scrub and it’s made from all natural ingredients (their claim) and animal cruelty free. Any bad reviewers need to understand the difference between a SCRUB and a WASH. This is a scrub and has a grainy texture which is meant to exfoliate.”

Bulldog has a TON of great men’s hygiene products and this is one of them.

Christmas Gifts For The Little Ones:

5. The Melissa and Doug Water-Reveal Coloring Books

I have purchased these for my two-year olds and honestly every parent should be thanking Melissa and Doug for these affordable, mess-free fun ideas. These coloring books only color on the page, all you need is water put inside the little stylus.

Then the color shows up inside the books and disappears once dry to be used over and over again. They are small enough to fit on little ones laps in the car and they won’t break the bank!

6. Melissa and Doug Mess-Free Glitter Ornaments

Likewise this is another one we parents can thank Melissa and Doug for! I made these ornaments with my almost 3 year old daughter. However, the age on the package says 5+ but with assistance the little ones will appreciate this one for sure! These are as the title says, mess-free glitter, which is done through glitter stickers or sheets initially.

It’s a little tough to explain but the results are cute and it’s entertainment for a few hours or a good project to do over at the grandparents and it’s minimal clean up!

7.Melissa and Doug Scratch Art Rainbow Notes

This is another super affordable and fun gift for kids of all ages, heck I think I would enjoy this one! It’s a box of the old scratch art sheets, that you scratch off the black layer in the design you want and there is a pretty rainbow color underneath. This is a great stocking-stuffer or a fun gift that helps you stay on budget this year.

8. Dyson Kids Vacuum with REAL Suction

Yes you read that correctly, this vacuum is said to have real suction power! Kids will be helping you clean without even knowing it.

Christmas Gifts For the Older Kids:

9. Lite-Brite Ultimate Classic Toy

This is kind of a classic, it’s a board that lights up and you put pins in and the pins are all different colors that allow you to make cool designs. In addition, I recommend it for the older kids. As there are some smaller pieces that may not be suitable for the little munchkins. It is a cheap one too! Currently priced under $20 and is a unisex option to get for all the kids.

10. 3-pack of Large Coloring/ Drawing Pads

Gifts like these help improve creativity, stimulate the mind and allow kids to express themselves while developing their brains further. Rather than an electronic that takes all of the thinking out of what we are doing, this helps with keeping them occupied and improves overall memory.

Christmas Gifts For the Pre-Teens/Teenagers:



11.Amazon Fire Tablet Reader

This is a great option that allows users to download free kindle books, watch free prime movies and download apps or games, all from the App Store. This Tablet runs off wifi and is great for all users, it’s light-weight and can be used on a plane to watch downloaded movies, read books on the go and even play audible books from. You could have all of your online books right in the same library on this affordable tablet.

12. Audible Audio Book Subscription

Take never-ending learning on the go! There are holiday deals going for an Audible subscription, which is a subscription to Amazon’s library of Audiobooks. Keep those, kids, and teens growing and learning about their favorite subjects while walking home from school or hanging out around the house. This is a great option for someone who likes to read books or be constantly learning, drives a lot and could use something to listen to other than the same songs on repeat for hours per day.

13. Bose Sound Link Waterproof Outdoor Speaker

This speaker has almost 3 Thousand Positive reviews, making it a hit with the teens this Christmas Guaranteed. With it being waterproof also, it is more accident proof for those kids who aren’t the easiest on things.

CRISP, BALANCED SOUND and unmatched bass for a Bluetooth speaker its size, plays loud & clear outdoors for beach days or camping tripsWATERPROOF speaker from the Inside out (Ipx7 rating), with soft, rugged exterior, resists dents, cracks and scratchesEASILY PORTABLE with a Tear resistant strap to bring it wherever you go, strap to your backpack, cooler or handlebarsUP TO 6 HOURS of play time from a rechargeable battery and wireless Bluetooth pairing. Wireless range up to 30 feetBUILT IN SPEAKERPHONE for taking calls out loud and voice access to your phone’s Siri or your Google assistant. Speaker Dimensions : 3.87 Height X 3.87 Width X 1.37 Depth inches.Silicone rubber for SoundLink Micro’s exterior

If you have the amazon credit card, they offer payment plan options on higher priced items plus you get discounts like 5% off of EVERYTHING you buy on Amazon or at Whole Foods Market: https://amzn.to/2OM8IBc

14. Beats by Dre Solo 3 Headphones

These are wireless headphones that are noise-cancelling, normally $299.99 but on sale for WAY less! They come in many different color schemes

With up to 40 hours of battery life, Beats Solo3 wireless is your perfect everyday headphonePremium playback and fine-tuned acoustics maximize clarity, breadth, and balanceAdjustable fit with comfort-cushioned ear cups made for everyday use. 5 minutes of charging gives you 3 hours of playback when battery is lowTake calls, control your music and activate Siri with the multifunction on-ear controlsChristmas Gifts For The Younger & Older Adults:

If they are home owners, live in a college-dorm or just want to feel independent and have some tasks simplified for them, then this is the list for them!

15. Amazon Firestick 4k Built-In Alexa Smart-Tv (Less than $50)



The most powerful 4K streaming media stick.Watch favorites from Netflix, YouTube, Prime Video, Disney+, Apple TV, HBO, and more. Stream for free with Pluto, IMDB TV, and more.Launch and control content with the Alexa Voice Remote.Enjoy brilliant picture with access to 4K Ultra HD, Dolby Vision, HDR, and HDR10+.Choose from 500,000 movies and TV episodes.More storage for apps and games than any other streaming media stick.Experience tens of thousands of channels, apps, and Alexa skills.Enjoy stunning 4K Ultra HD streaming at up to 60fps. Experience the vivid, lifelike colors and exceptional clarity of Dolby Vision, HDR 10, HLG, and HDR10+. Feel scenes come to life with immersive Dolby Atmos audio on select Prime Video titles when connected to compatible home audio systems.16. Amazon Giftcards

Here is an easy Christmas Gift. Send it in an e-mail or text and have your gift shopping done in a few minutes. Giving them the ability to spend it on any gift they want on Amazon!

Send a personalized card or have it delivered in the mail right before Christmas! Now that sounds like some stress-saving for sure!

17. Fire TV Cube + Ring Video Doorbell 2: (Save $100)

The Ring Doorbell, I’m sure you’re familiar with video records any motion at your door. You can talk to whomever is at the door and you have the option to have any motion recorded.

Fire TV Cube is the fastest, most powerful Fire TV ever, delivering a fast, fluid experience for your favorite movies and TV shows. With an ultra-powerful hexa-core processor, enjoy instant access to 4K ultra HD content, plus support for Dolby Vision and HDR, HDR10+. Support for Dolby Atmos is available on select Prime Video and Netflix titles.From across the room, just ask Alexa to turn on the TV, dim the lights, and play what you want to watch. Control your compatible soundbar and A/V receiver, and change live cable or satellite channels with your voice. Control for your over-the-air antenna is coming soon on compatible TVs.18. Amazon Home Services (including Cleaning Before the Holidays)

Amazon Home Services offers customers over a thousand different services from quality, hand-picked pros and backed by Amazon’s Happiness Guarantee. Top services available for Customers to purchase include: *House Cleaning *TV Wall Mounting *Smart Home Device Installation *Equipment and Furniture Assembly *Plumbing and Electrical *Handyman *House Painting.

This is something I know my husband and I would definitely take advantage of, one less thing to have to worry about is having the house clean when family comes over or a plumbing issues.

19. Fitbit Versa with Built in Alexa for Him or Her Fitness Watch



Use Amazon Alexa Built-in to get quick news and information, check the weather, set timers and alarms, control your smart home devices and more all through the sound of your voice (third-party app may be required; Amazon Alexa not available in all countries)Based on your heart rate, time asleep and restlessness, Sleep Score helps you better understand your sleep quality each night. Also track your time in light, deep and REM sleep stages and get personal insightsControl your Spotify app, download Pandora stations and add Deezer playlists—plus store and play 300+ songs on your wrist (subscription required; Pandora is US only)With a larger display and an always-on option, your information’s always a quick glance away (always-on display requires more frequent charging)Track heart rate 24/ 7, steps, distance, calories burned, hourly activity, active minutes and floors climbedWorks around the clock with 6+ day battery life (varies with use and other factors)Get call, text, calendar and smartphone app notifications when your phone is nearby. Plus send quick replies and voice replies on Android only20. Brita Water Filter Water Bottle



Great-tasting water: This double wall insulated Glacier stainless steel bottle filters as you drink, reducing chlorine (taste & odor) found in tap water Filtered water anywhere: with car cup holder-friendly design, the bottle stays cold for a full 24 hours so you can enjoy filtered water at home, the office, a sporting event, or on a trip abroad Convenient hydration: featuring durable stainless steel, built-in carrying loop, one-handed push button lid, and enclosed straw, This filtering bottle provides effortless hydration anywhereReduce & save: one water bottle filter can replace up to 300 standard 16. 9 ounce single-use plastic bottles. Stay hydrated, save money, and reduce plastic wasteStay fresh: for best results, filter should be replaced every two months or 40 gallons

Extra Stocking Stuffers:

We give supplements for Christmas in my Family, because why not give the gift of better health?!

Neocell Collagen Powder for Joints, Skin, Hair Nails and even DigestionBurt’s Bee’s Lip Balm Gift SetRenew Life Adult 50 Billion Probiotic for Digestive Health:

Read More about Gut Health effects on the body here: https://holistic-momma.com/2019/11/25/how-your-gut-health-can-provide-a-natural-antidepressant/

Bonuses:

Join Amazon Family Prime and save up to 20% off Diapers and Toiletries, try it free for 30-days click here .

Amazon Romance Audible Trial for a month of free Romance

The post 20 Christmas Gift Ideas: Save Yourself Some Time & Stress! appeared first on Holistic Momma.