Healthcare Blog

Posts tagged "wellness"

Renew Your Skin with Aromatherapy Steam

I don’t know about you, but apparently every day I get a little older. I keep trying to reverse time, but I’ve had no such luck thus far. I look into ways to make my skin feel refreshed so that my bright and shiny skin stays just that way. I don’t ever want the glow to go! I absolutely love the way my skin feels from the steam when I go get a facial at the spa, but time and money don’t always allow for a trip to the spa. I looked into ways to have this same effect at home.Dried flowers

Mind Body Green is an amazing website for all things health and wellness and they give a great recipe for an aromatherapy facial steam. Steaming helps deep cleanse the skin, loosens and dislodges dirt and unclogs pores, improves facial circulation, encourages relaxation, and helps skin look renewed. Well sign me up I want all of that! I also need to note that a regular face care routine is advised for cleansing, but any of the extras like steaming, scrubs, and masks should only be done once or twice a week.

Don’t shock that beautiful skin by being too abrasive, be gentle! So for this epic aromatherapy steam here’s what you’ll need (I’m only listing for Dry Skin, because I’m up here in the beautifully dry state of Colorado, but you can find the ingredients for Normal, Oily, Sensitive, and Acne-Prone skin HERE):

Filtered, boiled water

1/2 cup of mixed, dried rose petals, fennel seeds, lemon verbena, elderflower, calendula

Make sure your start with a fresh and clean face.

Put all of the dried herbs and flowers in a large bowl. Then carefully pour the boiling water over the herb and flower mixture after it has cooled slightly. Let it steep for 1-2 minutes.

Position your face over the bowl and drape a light towel over your head, then breathe in the steam for one minute. Repeat for up to three minutes. In other words three times for a minute each. When you’re done splash some cold water on your face or use toner.

I’m a big fan of a nice long nap or a night of sleep after any spa treatment, at home or not. So relax and feel refreshed. Let me know how you enjoyed your at home steam aromatherapy session.

 

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Posted by Lauren Yeager in All Posts, Wellness and tagged , , , , ,

Undiagnosed Diabetes?

Did you know that 8.1 million diabetes cases out of the 29.1 million people that have diabetes don’t know it? That’s Diabetes9.3% of the U.S. population that have the disease. The 8.1 million could be harming their body while continuing to leave their blood sugar levels out of control.

Untreated diabetes takes a toll on your heart and blood vessels, eyes, kidneys, nerves, as well as your gums and teeth. Unfortunately the symptoms are so minimal at first that it is hard to detect. With type 2 people often don’t know until there are problems from long term damage already caused by the disease. With type 1 symptoms come on faster and are much more severe. Early symptoms can be slow healing sores or cuts, pain or numbness in feet or legs, unplanned weight loss, as well as nausea and vomiting. Common symptoms for both types are hunger and fatigue, peeing more often and being thirstier, dry mouth and itchy skin, and blurred vision.

There are ways to keep your blood sugar under control and to stay healthy though. Here’s a list from Today.com:

  • Monitor your blood glucose levels
  • Take medication as directed by your doctor
  • Maintain a healthy weight
  • Exercise! Aim for at least 30 minutes of activity most days of the week.
  • Keep a food record
  • Quit Smoking
  • Drink alcohol in moderation (if at all!)

These things along with eating a healthy diet are essential. Often times there are simple things that you can do in your diet that make what you are already eating healthier. Try exchanging croutons on a salad for toasted walnuts or instead of the ranch dressing try a vinaigrette. There are several small changes like these that can effect your blood sugar levels. If you are experiencing any of the symptoms above you should consult a doctor and if you aren’t it’s never a bad time to start eating healthier and adding exercise to your daily routine.

Read the full Today article HERE

 

 

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Posted by Lauren Yeager in All Posts, Wellness and tagged , , , , ,

Core Strength is the Center of it All

Core-Abdominal-MusclesWhen it comes to exercise we all want a quick fix and to snap our fingers and see results, but results take time. Exercise is not just about lifting weights or heading to the gym and running on a treadmill. Exercise is a science and core strength is at the center of it all. When we base our strength at our core we are protecting ourselves. The core is made up of several different muscle groups and those lovely rippling abdominal muscles you see are the last ones that should be worked. So which ones should we be working first?

Lets take a look at each different group of muscles that make up our core. The Transverse Abdominis are the deepest muscles and lie just under your obliques and wrap around your spine. The Multifidus Muscle rests deep in the spine and stabilizes each joint enabling each vertebra to work more effectively. The Internal Obliques lie just under the external obliques running in the opposite direction. The upper layer are the External Obliques located on both the side and front abdomen and rest on the internal obliques. The Rectus Abdominis extend along the front of the abdomen and are often referred to as the “six pack”. The Erector Spinae run from your neck to your lower back. So now that you see that the core is not just that lovely six pack what is the importance of strengthening all of these muscles.

One of the largest reasons is for protection. When the core is strong is allows you body to be rooted in its strength and can build upon that strength. In a way you can think of your core as the roots of a tree. The stronger and deeper those roots the stronger the entire tree. Much like that trees growth originating from the root so does our movement. When we move each extremity we are originating that movement in our core. Best Health Mag says, “a simple but effective exercise for building core stability is to draw in the abdominal muscles (think about your belly button pulling away from your pant line), hold for five breaths, and then relax. Repeat 10 times and is recommended 10 times a day.” This exercise is one that is practiced in yoga as well. Going into the deeper abdominal muscles first before the “six pack” is even thought of results in a better overall exercise regime.

Do you strengthen all of your core muscles or do you focus on the “six pack” abdominal’s the most? Now that you know the benefits of strengthening your deeper core muscles will you focus on those muscles now? More benefits of strengthening your deeper core muscles are on BestHealthMag.com HERE

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Posted by Lauren Yeager in Active Lifestyle, All Posts and tagged , , , , ,

Sleep, How Much or How Little?

The truth is there is no exact science to say exactly how much or how little sleep we should be getting. There is a recommended 8 hours, but that differs up or down depending on age, and is really just a recommended median in a window of time rather than an exact number. The National Sleep Foundation put out a chart to show it’s recommendations:

Sleep
It is often hard once we lay our heads on the pillow to wind down and to enter into the first stages of sleep. We get too distracted with external lights and electronic devices that it takes more time to unwind. There are four stages of sleep. The first being a very surface phase which people can be easily woken from. In stage two eye movement and brain waves start to slow, in stage three we enter what is called a delta or very deep sleep, and lastly Rapid Eye Movement or REM is the final stage. In REM we start to come out of the delta sleep and the cycle starts again.

An article on Sleepdex says, “Infants spend almost 50% of their time in REM sleep. Adults spend nearly half of sleep time in stage 2, about 20% in REM and the other 30% is divided between the other two stages. Older adults spend progressively less time in REM sleep.” This parallels the information from the NSP that shows a gradual scale from infancy to adulthood lessening the amount of recommended sleep.

All of these results are from studies and tests that were done, but I think the real results come from listening to our own bodies. There are nights when five hours suffice and others when twelve hours are perfect. In truth there is no exact number for just how little or how much sleep we need. How many hours do you get a night and do you consider it enough? Read more on the National Sleep Foundations website HERE

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Posted by Lauren Yeager in All Posts, Wellness and tagged , , , , ,

Are 8 Glasses of Water Really Good For You?

There have been countless times and countless things I’ve read that say to drink 8 glasses of water a day. So lugging around my water bottle and constantly running to the little restroom has been something I’ve become accustomed to on my journey to fitness. Today I came across an interesting article that intrigued me and I’m inclined to believe its truth over some of the others pushing the water bandwagon. Schmidt’s Human Physiology states, “A Person weighing 155 lbs requires at least 59 oz of water per day. Of this amount 650 ml is obtained by drinking, 750 ml is the water contained in solid food, and 350 ml is oxidation water. If more than this amount is consumed by a healthy person it is excreted by the kidneys, but in people with heart and kidney disease it may be retained.” If you go off of this you truly need very little water to maintain your hydration if you are keeping up with a balanced diet.

waterThe article written on Modern Health Monks blog is decently humor filled, but I love some of the information he gives. Noting that our body knows when we are thirsty and will tell us when to drink more water when we are in need of it. Moreover stating that constantly running to and from the restroom can’t truly be the best for us. That has been a question in my mind for a while now. I feel counteractive and wonder why I am drinking this much water if all my body is doing is getting rid of it. Water is extremely good for you don’t get me wrong, but with anything there is a balance.

There are very few things in life that are a one size fits all rule, and the gallon of water a day will and should differentiate with each person’s weight, diet choices, and a number of other factors. Instead of grabbing your water each day with the explicit goal of downing the gallon, perhaps we should be listening to what our body wants more. Do you think you are giving yourself enough, too little, or too much water? Read the entire article my Alexander Heyne HERE

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Posted by Lauren Yeager in All Posts, Wellness and tagged , , , , , ,

Essential Oils

Rarely can I read a news or social media feed today without seeing something about essential oils. It’s one of those everybody is doing it thing, and not typically being one who moves with the EssOilmasses on trends I was hesitant to try this new craze. Although, it’s not truly new. Using oils and the pure form of natural growing and living elements to heal is as old as time. The benefit of essential oils is that it takes each root, flower, twig, etc. and purges and purifies it for a highly concentrated oil. There are many companies that claim to have the best, and I won’t plug one in this post even though I have my favorite. They are also somewhat costly, but the benefits far outreach the cost in my eyes.

Each oil has it’s own health benefit and target symptom it treats. Many of the oils can be applied topically, ingested, or diffused depending on the concentration. A few of my favorites are Lavender for calm, a little on my pillow at night and I’m out like a light. Peppermint for headaches, rub a little on your temples and that throbbing pain starts to subside. Lemon oil in my water when I get bored of drinking my daily gallon and need a flavor boost. There are several preventative oils that are recommended for daily use to keep the sniffles away, oils that keep bugs away in the summer, ones for cleaning your house, and on and on.

On any given day if I can heal something within myself naturally I will choose that option every time. There is a great post on Dr.Axe’s website for 101 Essential Oil Uses. It’s a great place to start to see what oils might benefit you. Please note by no means am I giving medical advice and telling you to choose essential oils over any other recommendations by your doctor. This is just something I’ve added into my daily routine and I wanted to share. If you haven’t already jumped in on the craze yourself are you as intrigued as I was?

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Posted by Lauren Yeager in Active Lifestyle, All Posts, Wellness and tagged , , , , , , ,

Cry It Out

Have you ever heard somebody say to go have a good cry? The majority of times crying is not the result of something good, but a genuine cry can have its benefits. Many of the benefits are psychological and emotionally healing, but it can also help to release toxins and relieve stress. If any of you have had a good cry you’re wondering how this can be,artificial-tears because after said “good cry” you’re left feeling as if you’ve been punched in the gut and worn out. Well, that’s the initial response after we just wreaked havoc on our body, but the true results come later.

When you cry you release toxins. When we are stressed our cortisol levels are raised and crying helps release those. Dr. William H. Frey II, a biochemist and director of the Psychiatry Research Laboratories at the St. Paul-Ramsey Medical Centre, found like other endocrine processes, including exhaling, urinating, and sweating, toxic substances are released from the body when we cry. Tears also contain lysozyme which kills bacteria. So that good cry results in killing bacteria and releasing toxins.

Tears can also improve your mood. It sounds like an oxymoron, but a Study by the University of South Florida found crying can be self-soothing and elevate mood better than any antidepressant. I know crying isn’t exactly the cool thing to do, but next time you’re on the verge of breaking down, perhaps you should let the flood gates down and have at it instead of holding it back to save face.

Tell me what you think about all these tears? Are you one that lets it out or holds it back, and knowing that tears have benefits will you let them flow the next go round?

Medical Daily lists 6 ways that crying can benefit us HERE

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Posted by Lauren Yeager in All Posts, Wellness and tagged , , , ,

Wellness Wednesday: Quinoa!

QuinoaPronounced keen-waa or if you are like me Quin-O-A when I first saw the word at a restaurant. This little grain comes from South America and is packed with protein. The texture is a cross between a bean and rice and has been called a “Superfood”, which is really just a marketing term to describe foods that have a punch of nutritional value. After cooking these amazing little seeds of nutrition they can be served in multiple differentQuinoa plant ways and I’ll share a recipe with you on Saturday. Consider implementing Quinoa into your diet a few times a week as it’s loaded with B vitamins. and rich in iron, magnesium, phosphorus, and zinc. Authority Nutrition has a great list of 11 Health Benefits of Quinoa. Read their full article HERE This grain has become increasingly popular here in the United States and due to the nutritional value it doesn’t look like that will change anytime soon. So why haven’t we heard of Quinoa much until five years ago? It is still cultivated by hand and is one of the main staples consumed by the locals in Peru, Bolivia, Ecuador, Chile, and Columbia. As popularity for this grain has grown the demand on the farmers has increased and with any crop, production depends on climate conditions. So while the climate is right make sure to try this “superfood”, after all the Incas considered the crop to be the “mother of all grains”. Who wouldn’t want to try it with those accolades?

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Posted by Lauren Yeager in Wellness and tagged , , , , , ,

Wellness Wednesday: Lemon Water!

Lemon-WaterI’m sure you’ve heard of it before, but have you ever put it into action. Lemon water is a common practice of many, and each time I’ve read about the bountiful effects it has on the body I have never put it into action. There are several lists of why lemon water is beneficial and how it benefits your body. I am a fan of the list I found on Root and Sprouts which also gives you a fifteen day challenge starting with choosing one benefit that motivates you the most. You can view their full post HERE. I am diving into the fifteen day challenge and will update you at the end of the two weeks. My motivation is #4 on my journey to overall health. Now to put down my coffee is another challenge. Here at the Design Health office we all enjoy our fair share of coffee and some of us are self-proclaimed coffeeholics. Yes, Starbucks knows me by name and what I will order before I even get to the front. I’ve cut out coffee in the past and have more energy in the long run, so I am jumping at the challenge to see what the replacement of lemon water will have as well as the elimination of coffee to my daily routine. Tomorrow morning I’m grabbing my glass of lemon water and hope you will join me. If you do, what number in the list of benefits is your motivation?

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Posted by Lauren Yeager in All Posts, Wellness and tagged , , , , , , , , , , , , ,