Tuesday, August 25, 2020

Essential Oils For Muscles


Essential Oils for Muscles

Muscular inflammation from injury: Wintergreen, German Chamomile, Nutmeg, Palo Santo, Peppermint, Lavender, Myrrh & Clove

Muscle Spasms/ Cramps/ Charley Horse: Idaho Blue Fir, Wintergreen, Basil, Rosemary, Fennel, Copaiba & Marjoram

Muscle Weakness: Idaho Balsam Fir, Nutmeg, Lemongrass & Juniper

Muscle Soreness: Rosemary, Wintergreen, Black Pepper, Ginger, Peppermint & Lemongrass, Clove

What do These Oils do?

Basil: Antispasmodic, antiviral, antibacterial, muscle relaxant and anti-inflammatory

-Great for: Migraines, throat/lung infections and insect bites

Black Pepper: Analgesic, stimulates metabolism, and antifungal

-Great for: Obesity, arthritis, digestive problems, fatigue, muscle and nerve pain

Clove: Anti-aging, antitumoral, antimicrobial, antifungal, antiviral, anti-inflammatory, and bone preservation

-Great for: Diabetes, anti-aging, cardiovascular disease, and arthritis

Copaiba: Anti-inflammatory, neuroprotective, anticancer, antiulcer, and kidney stone prevention

-Great for: Pain relief, cancer, skin disorders, anxiety, and arthritis

Fennel: Anti-inflammatory, digestive aid, increases metabolism, anti-tumoral

-Great for: Diabetes, cancer, obesity, arthritis, UTI, fluid retention, PMS, digestive                     problems

German Chamomile: Antioxidant, relaxant, anti-inflammatory, promotes digestion, liver & gallbladder health

-Great for: Fatty liver, arteriosclerosis, insomnia, nervous tension, carpal tunnel,                     arthritis and scar tissue

Ginger: Anti-inflammatory, antifungal, anticoagulant, and aids in digestion

-Great for: digestive disorders, arthritis, muscular aches and pains

Idaho Balsam Fir: Antibacterial, antifungal, anti-inflammatory, anticoagulant, and anti-tumoral

-Great for: Fatigue, UTI, scoliosis/lumbago/sciatica

Juniper: Detoxifying, antiseptic, digestive cleanser/ stimulant, increases circulation throughout the kidneys, excretes toxins, and promotes nerve regeneration

-Great for: liver problems, UTI, bladder infections, and fluid retention

Lavender: Antiseptic, antifungal, antibacterial, anti-inflammatory, anticonvulsant, relaxant, and reduces blood/fat/cholesterol

-Great for: High blood pressure, arteriosclerosis, menstrual problems, PMS, nervous                 tension, anxiety, depression, scarring and stretch marks

Lemongrass: Antiseptic, antifungal, antibacterial, anti-inflammatory, anti-parasitic, regenerates connective tissue/ ligaments, dilates blood vessels, improves circulation, and promotes lymph flow

-Great for: Bladder infection, respiratory infection, digestive problems, torn muscles/ligaments, fluid retention and varicose veins

Marjoram: Muscle soothing properties, removes muscle and joint pain, aides in bodily discomfort, general relaxant, lowers blood pressure, anti-fungal, and promotes intestinal health

-Great for: Muscle/nerve paint, arthritis, headache, circulatory disorders, respiratory             infections, PMS, fungal infections, shingles, sores and spasms

Myrrh: Antioxidant, anti-inflammatory, anticancer, anti-parasitic, analgesic/anesthetic, and antiviral

-Great for: Diabetes, cancer, fungal infections, hepatitis, and stretch marks

Nutmeg: Anti-inflammatory, anticoagulant, antiseptic, liver protectant, prevents stomach ulcers, circulatory stimulant, adrenal stimulant, muscle relaxant, increases growth hormone, and melatonin

-Great for: Cardiovascular disease, hypertension, hepatitis, ulcers, digestive disorders,             nerve pain, fatigue, neuropathy and arthritis

Palo Santo: Anticancer, antiblastic, anti-inflammatory, antibacterial, antifungal and antiviral

-Great for: Inflammation, regrowth of knee cartilage, gout, arthritis, respiratory                         problems, and airborne contaminants when diffused

Peppermint: Anti-inflammatory, anti-tumoral, anti-parasitic, antiviral, antibacterial, antigua, gallbladder/digestive stimulant, pain relieving and curbs appetite

-Great for: Respiratory infections, obesity, viral infections, headache, nausea, digestive             problems, muscle pain and muscle soreness

Rosemary: Liver protecting, anti-inflammatory, anti-tumoral, anti-fungal, anti-cancer, antidepressant, hypertension, enhances mental clarity

-Great for: Liver conditions, infectious diseases, high blood pressure, depression and                 anxiety

Wintergreen: Anticoagulant, antispasmodic, anti-inflammatory

-Great for: hypertension, arthritis, muscle and nerve pain

Wednesday, August 19, 2020

Sleep More Soundly; Take a Shower Before Bed

Lowers Your Core Body Temperature

Here’s a fun fact: our bodies are controlled by a 24 hour master clock called a circadian rhythm.  This clock tells us when it’s time to wake up, time for bed, and even when to eat. It’s responsible for hormone levels, bodily functions, and more. At night, it sends signals to our body that it’s time for bed. One way it does this is by lowering our core temperature by about a degree.

So, how does this relate to showering? When you take a warm bath or shower, you’ll aid in the process of regulating the ideal temperature for sleep. While you may get a temporary spike when you’re in the warm water, your body will cool down as soon as you leave the water and towel off. If your shower was too hot though, you might need to give yourself about 60 to 90 minutes to cool down after.

For all you overachievers out there, you may think that a cold shower will speed along the process of cooling down, and that can be true up to a point. Cold showers have a stimulating effect, so reserve your ice baths for the morning hours. However, if you opt for a water temperature on the cooler end of the spectrum, and you’ll still get the benefits.

Relaxes the Body and Mind

Other than getting a massage or enjoying intimate time with a partner, there’s nothing more relaxing than a warm bath at night. It relaxes sore muscles, eases the pain in joints, and improves oxygen and blood flow.

Plus, there’s a psychological benefit to washing off all the stress and trouble of the day and crawling into bed with crisp sheets and a clean body.

Benefits of a Cold Shower Before Bed

Stimulates Immune System

When immersed in cold water, the body naturally tries to warm up. This process speeds up the metabolism, which activates the immune system. The result is a spike in white blood cell count. White blood cells are what our body uses to fight off bacterial and viral attacks, so having more of these will help!

Promotes Alertness

As you can imagine, dousing yourself in cold water makes you alert! Though this may seem like a counterintuitive thing to do before bed, it could be helpful if you need a last burst of energy to power through some final items on your to-do list. Then, when your head hits the pillow, you’ll be stress-free, knowing that you’ve accomplished the biggest tasks on your agenda.

Prevents Colds

Because you’ve triggered your immune system, you’re better prepared to fight off anything that comes your way. An isolated cold shower helps you battle what you’ve already got, and when done daily, you’ll be better equipped to handle future infections.

Stimulates Anti-Depression Hormones

While the thought of being cold sounds depressing, it can have the opposite effect in the shower. It activates the sympathetic nervous system, which is responsible for the “fight or flight” response. The result is a flood of beta-endorphin and noradrenaline to the brain, which has a natural and drug-free antidepressant effect.

Accelerates Metabolism 

Most of us have a couple of extra pounds in we’d be happy to shed. By bathing in cold water, the body adapts by creating brown fat cells for warmth. These cells burn extra energy and encourage a slimming effect.

Frees the Mind

When you’re under a stream of freezing water, you’re probably not thinking of Sally at work who sent that passive aggressive email or Susan, the professional mom-shamer. It’s more likely that you’re thinking about your chattering teeth and looking forward to wrapping yourself up in a warm towel.

You’ll also likely find that as you’re toweling off, you feel accomplished and invigorated. You just did a fantastic feat!

Tightens the Skin

The effect of cold water on the skin is twofold: 

1. It constricts blood vessels and tightens pores. The result is a noticeable decrease in puffiness and redness.

2. It boosts circulation, which provides a radiant, healthy glow.

Reduces Hair Loss

Unless you’ve got a mop on the top of your head, you’re probably all ears when it comes to reducing hair loss! Cold showers work to lock in moisture, flatten out the cuticles and prevent breakage. So, not only does it help prevent hair loss, the hair you keep will be shinier and healthier, too!

Benefits of Hot Showers

Relaxes Muscles

Keep the water temperature between 96 and 105 degrees and let the water flow over areas of your body that are stiff and sore. If you don’t have specific soreness, enjoy the stream and try some neck and shoulder rolls to loosen up all over.

Lowers Body Tension

The warmth and steam naturally lower body tension. If there’s one area, in particular, that feels tense, allow the water to hit there the longest.

Alleviates Migraines

If you have pressure building up in your head, a warm bath may be exactly what you need. Not only does it relax you and improve circulation, if you’ve taken anything for the pain, then the increase in blood flow can allow it to take effect quicker.

Reduces Swelling

Just five minutes in hot water can reduce inflammation and stimulate healing. Again, it comes down to the overall circulatory benefits of the warmth.

Reduces Anxiety

Have you ever noticed that you solve problems and come up with creative solutions while bathing? Showering and bathing are ideal for relieving anxiety and coming up with ways to fix challenges that might have seemed insurmountable.

Nasal Decongestant

The heat and steam will clear out your sinuses and make breathing a whole lot easier!

Removes Skin Toxins

If you’ve ever tried washing greasy dishes with cold water, you probably noticed that the grease didn’t budge. It’s the same with your skin. The hot water helps to cleanse away impurities that won’t go away with cold water alone.

Opens and Cleanse Pores

Hot water and steam work to open up your pores, so it’s easier to clean out all the dirt from your day. When you’re done washing your face and body, switch the temperature to cool for a brief rinse to close the pores afterward.

Frequently Asked Questions

Showers often have an invigorating effect the moment you’re finished, so make sure you take a few minutes afterward to enjoy a nighttime ritual like a cup of tea, a chapter from a good book or a skincare routine to prepare yourself for bed.

Can it benefit insomnia sufferers?

Yes, definitely!  For people suffering from insomnia, a shower or bath can benefit by allowing them to relax and prepare the mind and body for bed. Try adding lavender essential oils to your bathing routine, which are proven to put you in a relaxed state and help you fall asleep. Or, get a diffuser and use the lavender for aromatherapy. 

Thursday, August 6, 2020

Ways To Recharge Your Mind, Body and Soul

Recharge yourself physically

Taking good care of your body can make it easier to recharge your mind. Being stressed can take a toll on your body, even if you don’t have a very physical job. You can help recharge your body with the following activities:

Take a warm bath

A warm bath can be relaxing. Try using Epsom salt in your bath. Epsom salt contains chemicals that are believed to remove toxins, improve muscle function, and reduce inflammation linked to stress.

Use an exfoliating scrub

Exfoliating scrubs can help recharge your body by improving blood circulation. Look for scrubs containing natural ingredients, such as oats or salt. Gently rub them onto wet skin and rinse off with warm water. Good circulation can help reduce your stress levels, boost your energy, and keep your body healthy.

Change your diet

Your energy levels are greatly impacted by your diet. Experts recommend a mix of complex carbohydrates, such as whole grains and starchy vegetables, with lean proteins and healthy fat at each meal.

It’s possible to cook and eat nutritious meals, even if you have a busy schedule. If you need some help or inspiration, talk to your trainer, try looking at online sources  find a registered dietitian.


A stressed, exhausted body is more prone to injury than one that’s relaxed and healthy. You can help recharge by stretching your muscles for just five minutes every few days. Better yet, take a yoga class once or twice a week for a thorough stretch.


When you’re very exhausted, it can be tempting to just sit in front of the TV after a long day. But that usually just makes you feel more tired.

Instead of sitting down to recharge, try getting up and moving around. Walking or biking — even just for 20 minutes — can leave you feeling energized for hours.


Scents such as lavender and sage are believed to be particularly relaxing to those under stress. Some aromatherapy essential oils can be mixed with a carrier oil and massaged directly onto the body, rubbed on the wrists or diffused into the air.

Get more sleep

Sleep is the ultimate body recharger. Experts recommend seven to nine hours of sleep per night for healthy adults ages 26 to 64. Getting fewer than six hours of sleep per night is a major risk factor for burnout at work.

Set up a healthy sleep schedule by going to sleep and getting up at the same time every day and following other healthy sleep habits. 

Get regular rest

In between sleep and activity, it’s important to allow your body to rest. According to experts, 60 to 90 minute naps can be a great energy booster. If you feel yourself getting too busy, schedule a nap into your day to help you recharge.

Recharge mentally

When it comes to recharging your personal battery, it’s important to pay attention to your mind. Thinking about the things that stress us out often makes it harder to recharge. Here are some things you can do to soothe and energize your mind:

Make a list of your accomplishments

It’s common to feel like you can’t keep up or are not doing enough. If you’re feeling overwhelmed, sit down and jot down a short list of your accomplishments. This can give you motivation and energy to move forward.

Let go of past mistakes

A common source of stress comes from focusing on past mistakes. Help let go of the past by focusing on your goals for the future.

Do something fun

Having fun is an important part of staying mentally healthy. Taking a weekend trip, seeing old friends, or going out can help.

Take breaks from things and people that bring you down

If certain people or situations have you feeling down, take a break from them. This could mean putting certain relationships on hold until you have the energy to deal with them.

Spend time with close friends and family

Good people tend to radiate good energy. Recharge by spending more time with people who boost you up as opposed to those who bring you down.

Meditate or pray

Studies and anecdotal evidence suggest that meditation or prayer can help people find purpose in their lives if they feel down or stressed.

Avoid multitasking

Multitasking is a quick way to get stressed out. Instead of multitasking, which also makes you more prone to mistakes, try focusing on finishing one task at a time. Making a checklist can help you stay focused and keep track of what you’ve accomplished.

Take a break from technology

Others’ lives often seem “perfect” on social media, but they rarely are. Feeling like you have to live up to a certain expectation can be draining. Put social media on pause.

Do something artsy

Art is an excellent way to help soothe an exhausted mind. Take out some art supplies and draw or paint. Many bookstores also carry coloring books with complex patterns designed specifically as a stress reducer.

Write in a journal

Keeping a journal is a great way to help reduce stress by expressing your feelings. Try to write for at least five minutes a day, at the start or end of each day. Doing so can also help you sort through any problems you might be facing.

Why people feel drained sometimes

In most cases, exhaustion is caused by a busy or demanding lifestyle. Less often, exhaustion is caused by preexisting medical conditions that require treatment.

Most likely, your exhaustion is probably linked to:

too much or too little physical activity

jetlag or something else that confuses your circadian rhythm 

insomnia or lack of sleep

medications such as antihistamines and cough medicine

poor eating habits



drug or alcohol use

If you’ve tried the methods above but still feel exhausted all the time, you may want to consider seeing a doctor. They can check for any underlying medical conditions that could be making you feel drained.


Making small adjustments to your lifestyle can translate to significant reductions in your stress levels. Recharge your personal battery by taking care of yourself physically and mentally. See a doctor if you still feel drained after taking steps to recharge.