When that summer sun blazes down on you, it is very easy to get a sunburn, especially if you do not apply sunscreen. Maybe you apply sunscreen, but it isn’t good enough or not the right one for you. Sunscreens work to protect your skin from ultraviolet (UV) radiation, reduce the risk of skin cancer, and help prevent sunburn and premature aging. When you have a better understanding of sunscreen factors, including SPF, water resistance, and broad-spectrum protection, you can make a more educated choice about which product works best for your skin type. 

Is Lotion Better Than Spray?

A lot of people buy sunscreen sprays because they are easy to apply. The best type of sunscreen, be it a spray, gel, ointment, wax, lotion, or cream, is ultimately up to your personal preference. Just make sure that you choose an option that you will wear daily. Additionally, different formulas work better for different skin types. Some cream-based sunscreens may be better for dry skin, while a gel-based sunscreen caters to oily skin. A stick or wax may be easier to use on the face, while spray sunscreens can be great to apply on kids. Just try to avoid spray sunscreens that contain insect repellents, as insect repellents should be used sparingly. 

Look For Broad-Spectrum Protection

The American Academy of Dermatology (AAD) recommends that you use broad-spectrum sunscreens because they provide protection from ultraviolet A (UVA) and ultraviolet B (UVB) rays. UVA rays, or “aging rays,” can increase the risk of premature aging, wrinkles, and age spots. They can penetrate glass windows, so you can be at risk of sun damage even if you are inside. UVB rays, or “burning rays,” are the primary cause of sunburn. They can’t pass through glass windows, but you should still protect the skin from them. 

Choose SPF 30 Or Higher

Sun protection factor (SPF) is the number that represents how much UV radiation exposure the skin can take without burning. This number does not indicate the amount of time you can spend in the sun. Your skin type, how often you reapply, and the time of day can influence your risk of sunburn. Experts suggest that you reapply sunscreen every two hours, or more frequently if you sweat a lot or go in the water. The AAD recommends using a sunscreen with SPF 30 or higher, which blocks 97% of the sun’s UVB rays. No sunscreen will block 100% of UVB rays, though. 

Are Mineral Sunscreens Better Than Chemical Sunscreens?

First and foremost, both are effective, but they contain different active ingredients. Mineral sunscreens typically contain titanium dioxide, zinc oxide, or both. They tend to leave a white residue on the skin, and dermatologists recommend them for people with sensitive skin, as they do not contain harsh chemicals. Chemical sunscreens do not contain titanium dioxide or zinc oxide; rather, they have a lighter formula that doesn’t leave a white residue on the skin. That said, chemical sunscreens do contain ingredients that can irritate the skin or pose threats to marine life and coral reefs. No matter which ones you choose, make sure to read the list of active ingredients. 

What Chemicals To Look Out For

There are certain ingredients in chemical sunscreens that can cause side effects, especially if you have sensitive skin, allergies, or a health condition. Some factors to consider:

• Environmental impact: Some chemicals in sunscreens can be harmful to coral reefs and marine life. A 2022 report from the National Academy of Sciences (NAS) urged the Environmental Protection Agency (EPA) to dig deeper into the impact of sunscreens on marine ecosystems. 
• Potential allergens: Avobenzone and octocrylene, among other ingredients, can cause allergic reactions like contact dermatitis. Fragrances, alcohols, and other preservatives can also cause reactions. Consider trying the sunscreen on a small patch of skin to see how your skin responds before lathering it all over your body. 
• Potential chemical absorption: Some sunscreen ingredients can actually linger in the bloodstream for extended periods. One study found that six ingredients, including oxybenzone, octocrylene, avobenzone, homosalate, octinoxate, and octisalate, were absorbed in the bloodstream after one use. The study noted that they reached levels in the blood that surpassed the FDA’s threshold. 

Match It To Your Skin Type

Some sunscreens are made specifically for certain skin types. If you thoroughly read a product’s label, you can determine if it is the right fit for your skin. If you have dry skin, you may want a sunscreen that contains moisturizers. Non-comedogenic and oil-free sunscreens may benefit those with acne-prone or oily skin. Fragrance-free and hypoallergenic sunscreens are excellent for sensitive skin.

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Summertime…and the weight loss is not so easy, especially if you have been struggling with weight for a while. The dream is to look “summertime fine” or “bikini ready,” but that is not easily achievable for everyone. The reality is that summer is hot, which can make you less motivated to exercise. It is also a time to attend picnics, barbecues, pool parties, and more, all of which provide unhealthy snacks, drinks, entrees, and desserts. 

There are many factors that make it difficult to lose weight during summer. We aim to detail three primary reasons that may be inhibiting your weight loss efforts. These issues do not get in everyone’s way, but they can be big obstacles for those struggling to get rid of some extra pounds. 

Changes In Routine

Whether the kids are out of school or you are taking time off work for vacations, summer is a common season to experience a change in routine. Seasonal schedule changes and other deviations from your regular day-to-day can hinder weight loss efforts. Summer camp drop-offs, errands, work, and more can force you to put exercise and healthy eating on the back burner. 

If you find yourself in a situation such as this, take a moment to reflect on your schedule. Try to identify areas during which you can prioritize your health. Dropping the kids off in the morning when you would typically be exercising? Consider taking a walk on your lunch break. Don’t have time to go grocery shopping or plan your meals? Try to order groceries online or enroll in a meal prep service. 

More Opportunities To Indulge

Cookouts, al fresco dining, and vacations are all events or experiences that make food a focal point. Making s’mores at the campfire, going for ice cream after dinner, or grilling hot dogs and burgers by the lake are just a few examples of summertime indulgences. All of these foods and food experiences make it a little harder to lose weight. 

If you want to stay on track and maintain weight loss efforts throughout summer, try your best to enjoy balanced meals, enjoy dessert in moderation, and limit your alcohol intake. If you happen to be at a cookout, scan the food options and think about how you want to build your plate. Walking up to the full spread and piling it on is the first mistake that leads to overeating. Ideally, pick one protein, limit your carbs, and select vegetables for the remainder of the plate. For dessert, choose a small piece of the one you want to enjoy the most. Really savor that flavor and be present in your enjoyment of that treat. 

Weather Changes

It can be very discouraging to go outside when the weather is hot and humid or dry and desert-like. Perhaps smoke from wildfires (depending on their occurrence and your location) or extreme humidity can make spending time outside near impossible. In these situations, you may want to swap your regular workout or exercise routine for lazy, sedentary activities inside where the air conditioning is blowing strong. 

Additionally, it’s possible to experience physical and hormonal changes during warmer weather. These changes can cause fluid retention, which can lead to modest weight gain and bloating. Very hot weather may even slow down your metabolism! 

Although all of these factors make it difficult to lose weight, it is not impossible to lose weight during the summer. You can counteract all of these roadblocks! Instead of exercising outside, attend a fitness class inside an air-conditioned studio. If you have central air conditioning at home, consider doing a workout in your living room. There are many online videos and apps that make working out anywhere possible. Lastly, remember to stay hydrated, even if you are retaining a little more fluid. It’s very common for people to remain in a state of dehydration during the warmer months. 

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The body’s core is the central stabilizing section of the body. It encompasses the pelvis, back, hips, and abdomen. The common mistake is thinking that core exercises are essential abdominal workouts. Sure, they can involve ab exercises, but core exercises work all the components of the core. 

If you work out regularly, you most likely incorporate some core movements into your workout routines. Developing a stronger core can actually help you execute other exercises more effectively and without restriction. Physical therapists note that a strong core can help improve balance and stability, two things that benefit you in your workouts and regular life. Ideally, though, a core-focused workout helps strengthen the muscles and connective tissues that support the spine. 

In order to make sure that you fully benefit from a core workout, incorporate all of the muscles in the core by engaging in various exercises. One core workout that a lot of people do is the sit-up or crunch. Both of those movements are not very effective at benefitting the core, according to the American College of Sports Medicine. 

Is Your Core In Shape?

What level is your core strength at? A great way to determine that is to do a plank. A high plank is the starting point for a push-up. Although there are variations of this classic plank, holding the high plank for a while can be challenging, as it involves maintaining a straight line from your head to your heels. If you cannot hold a plank for longer than 30 seconds, you may need to do a little core work. Ideally, you should be able to hold this position for one minute without feeling like you are about to collapse. 

There are many core workouts to choose from, but you’ll find three simple, yet challenging, ones below. If you execute them properly, you will help maintain a strong core and keep your back strong and happy. 

The Superman

No need to fly in the sky for this exercise! It is an excellent move to strengthen the lower back and is highly popular due to its effectiveness and simplicity. To do the exercise:

• Lie face down on your stomach and place a rolled-up towel under your hips for back support. 
• Extend your arms overhead and engage your lower abdominal muscles and gluteus muscles. 
• Take a few deep breaths before lifting your head, arms, and lower legs off the ground. Hold for 10 seconds and then rest. Complete a total of five times, resting for 30 seconds between each set. 

Supine Bridge

Many fitness enthusiasts love the supine bridge because it is a wonderful core-strengthening exercise. It targets the hips, abdominals, glutes, and back. To do the exercise:

• Lie flat on your back and bend your knees, planting your feet on the ground about six inches from your buttocks. You should be able to touch your heels with your fingertips. 
• Engage your glutes, drop your shoulders, and elevate your hips off the floor. Only your head, shoulders, feet, and arms should be on the ground. 
• Hold this position between five and 30 seconds before returning to the starting position. Complete two to three times, depending on how long you are able to hold the bridge. 

Abdominal Crunch On Stability Ball

This takes the abdominal crunch to a whole new level! Not only is this an effective way to strengthen your abdominal muscles, but it is also the safest. To do the exercise:

• Sit up straight on a stability/exercise ball and then walk your feet out away from you until your hips come off the ball. Your back should still be on the ball with your neck hanging slightly off. 
• Keep your feet shoulder-width apart and place your hands behind your head. Slowly crunch forward until your shoulder blades are fully off the ball. Hold for one second and then lower yourself back down in a controlled motion. 
• Complete a total of 10-15 crunches and then rest. You can complete one to three sets.

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Erectile dysfunction (ED) refers to the inability to maintain an erection firm enough for sexual activity. That said, it is not uncommon to experience occasional difficulty in the bedroom. If it happens frequently and disrupts your sex life, your doctor may diagnose you with ED.

This article, while not entirely focused on ED as a health condition, recaps a new study involving men who were treated for prostate cancer. Could regular aerobic exercise and resistance training cause significant improvements in sexual function in men treated for prostate cancer? According to a recent study, this type of intervention for men with prostate cancer could help them avoid sexual dysfunction. 

Most Men Experience ED After Prostate Cancer Treatment

Health experts note that nearly all men will experience some level of ED for the first several months following prostate cancer treatment. Most men return to their pretreatment sexual function within a year, but a significant amount of men do not. ED is a common issue that affects prostate cancer patients, but it is not solely associated with these men. ED can result from relationship issues or mental health issues as well. The reason it is more common in prostate cancer patients is because they are not typically offered health interventions to improve sexual function. 

Study Participants Exercised Three Times Per Week For Six Months

The study participants included 112 men diagnosed with prostate cancer with a median age of 66. Participants were divided into randomized groups to receive one of three interventions:

• Six months of supervised and self-directed resistance training and aerobic exercise.
• Standard medical care
• Six months of supervised and self-directed resistance training and aerobic exercise. This group also included a short, one-time educational session that covered coping strategies for challenges related to cancer treatment. The session also covered stress management tools and goal-setting tools to aid sexual rehabilitation.

In the two groups participating in resistance training and aerobic exercise, they worked out three times per week during the six-month period. Participants engaged in 20 to 30 minutes of cardiovascular training for the aerobic portion at moderate to vigorous intensity. They used rowing machines, cycling machines, treadmills, and similar equipment. During the resistance training portion, participants engaged in six to eight weightlifting exercises targeting upper and lower body muscle groups. Additionally, the participants were encouraged to exercise on their own in order to meet the suggested 150 minutes of moderate-intensity exercise per week. 

The Findings

Researchers observed that exercise was able to improve erectile function by 5.1 points on average. This measurement is from the International Index of Erectile Function (IIEF), which is used to measure sexual health, particularly erectile function. Experts note that function is scored on a scale of 1 to 30. The higher the score, the better the function. A four-point improvement is necessary to note clinical differences. 

Erectile function was more significant in for the subgroups who received additional androgen deprivation therapy and radiotherapy for their prostate cancer on top of engaging in exercise. These results were compared to those who underwent a prostatectomy, which is a surgical procedure that removes all or part of the prostate. 

The men who reported lower levels of sexual desire, sexual satisfaction, and overall satisfaction prior to the start of the study benefited more from exercise. By regularly engaging in exercise, the participants also experienced a reduction in weight gain. They also experienced improved muscle strength. Finally, the educational session informing participants of mental techniques did not make a difference for ED symptoms. 

Frequent Exercise Benefits Blood Flow

Consistent with existing research, this study confirmed the link between exercise and improved sexual function. This is more related to an overall link between cardiovascular health and sexual function. For example, earlier research found that yoga was able to improve ED in men with prostate cancer, and in older men without prostate cancer. Based on this research and other studies, health experts concur that men with ED benefit from improving cardiovascular fitness and overall circulation. Additionally, improving blood flow should translate to better erectile function.

If you are a man experiencing issues with the prostate or erectile dysfunction, Dherbs may be able to assist you on your health journey. For example: 

• Prostate Formula contains a special formulation of herbs that contribute to the health of the male reproductive system, especially the prostate. It may help maintain healthy urine flow, while aiding the natural cleansing and nourishment of the male reproductive system. 
• Jackrabbit is an all-natural formula that is designed to help support the male libido and stamina. It may help to naturally support the male reproductive system, improve overall energy, and encourage a healthier libido naturally.
• Sword Vitality XXL Extreme Cream is the last product that may help increase stamina and vitality for men. It’s a topical cream that works to increase blood flow to male reproductive organs. 

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By now, it should not be a secret that diet influences many aspects of your health. From digestion and brain function to athletic performance and aging, the foods you eat either boost or take away from your health. In fact, science-backed evidence continues to prove this, especially in recent years. New research indicates that sugar may be a big contributing factor that accelerates cellular aging. 

Not everyone is a big sugar consumer, but it lures in people with its sweet, addictive deliciousness every day. If donuts are out, it’s very difficult to resist grabbing one. You don’t want one. You’re full, actually, and yet you still reach into that box and allow the power of sugar to take over. Some people feel that way about saltier snacks, but many succumb to sugar’s addictive quality. 

A new cutting-edge measure, known as the “epigenetic clock,” helps scientists better understand the link between added sugar consumption and how quickly cells age. Continue reading to learn more about that. 

What Is An Epigenetic Clock?

Before delving into the definition, you must first understand that aging is characterized by different changes that occur at the cellular, sub-cellular, and nuclear levels. One of those levels is epigenetic aging. Scientists understand that epigenetic alterations affect aging. For this reason DNA methylation patterns have been used as a measure of biological age. This is currently referred to as an epigenetic clock. 

An epigenetic clock is essentially a biomarker of age, and various clocks continue to emerge. DNA PhenoAge, DNA GrimAge, and Horvath’s clock are just a few in existence. It’s not a science fiction gadget; rather, it is an advanced marker that helps scientists evaluate changes to DNA to estimate biological age. The study that detected how quickly sugar ages cells involved 342 women at midlife. Researchers collected DNA from saliva in order to measure their epigenetic age, in addition to analyzing participants’ diets.

The Findings

The researchers noted a measurable acceleration in biological aging for every gram of added sugar that participants consumed. Even the individuals who followed an otherwise healthy diet experienced this accelerated aging. That said, people who consumed nutrient-dense, low-sugar diets were linked to slower aging. Let’s examine the key takeaways from this research:

1. Cut back on sugar and you may just turn back the hands of time. In fact, reducing your added sugar intake by just 10 grams per day could potentially reverse biological aging by up to 2.4 months. 
2. Stick to a nutrient-dense diet that focuses on foods rich in vitamins A, C, and E. Additionally, consume foods that contain magnesium and fiber, as all of these nutrients have been linked to a younger biological age. 
3. According to researchers, a Mediterranean-style diet is a smart choice to help slow cellular aging. Most blue zones, which are areas with a high concentration of centenarians, exist in the Mediterranean. The consensus is that these people consume a lot of foods rich in anti-inflammatory and antioxidant properties. 

How Does Sugar Impact Your Health?

According to many studies, excess sugar consumption contributes to elevated inflammatory markers, oxidative stress, and DNA damage. What does all of that mean for your cellular health? As you can imagine, it’s not good news. It’s perfectly fine if you decide to indulge in a sugary treat every so often and maintain a nutrient-dense diet the rest of the time. Consistent overconsumption, though, can take a toll on the body’s natural repair processes, which affects your epigenetic age. 

Looking for simple ways to cut back on added sugars without surrendering flavor? There are a variety of sugar swaps that help you satisfy your sweet tooth in a healthier way. They are:

• Opt for oatmeal topped with nut butter and fresh berries for a healthier, sweet breakfast treat. You can also enjoy a fruit and vegetable smoothie in place of sugary processed cereals. Chia pudding is another great option, especially if you need to take breakfast on the go. 
• Indulge in some antioxidant-rich dark chocolate instead of packaged candy bars. Aim for 70% cacao or higher in order to reap the health benefits. 
• It can be difficult to stop drinking soda, as it is highly addictive and overly sweet. Grab a sparkling water or healthy soda alternative instead of reaching for sugar-laden energy drinks or standard sodas. 

The Takeaway

Sugar influences cellular health and longevity, as was proven clear during this recent study. If you shift your focus to consume less sugar and more antioxidant-rich and anti-inflammatory foods, then your body and health, including your biological clock, will benefit. 

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Did you ever think of putting coffee grounds on your skin? Did you have the same thought about oats? If you did, then you clicked on the right article! This homemade face and body scrub is incredibly easy to make and helps nourish the skin. Learning about the different uses of ingredients, especially foods, can open your world to exciting possibilities. Plus, there are many benefits to scrubbing different foods on the skin. 

Is Coffee Good For Your Skin?

In short, yes, or it is possible that caffeine encourages healthier skin. A 2013 study found that caffeic acid, an antioxidant in coffee, may enhance collagen production, which works to reduce signs of aging. A separate study from 2015 found a link between drinking coffee and reduced signs of “photoaging.” In the case of the study, photoaging referred to pigmented spots and wrinkles. 

There is one caveat about coffee and cosmetics. Most coffee-related research focuses on drinking coffee or using cosmetic products that contain caffeine. Most studies do not focus on coffee scrubs, so it is difficult to generalize the results of these studies in relation to the coffee scrub in this article. That said, there is likely no harm in using a coffee scrub on your body. Much like other exfoliants, coffee scrubs can help:

• Unclog pores
• Slough away dead skin cells
• Temporarily reduce the appearance of cellulite
• Brighten skin

Are Oats Good For The Skin?

Much like coffee, oats are best known for their culinary uses. Oats have been a cultivated food source for humans for over 3,000 years. Some researchers note that the oldest cultivated oat grains date back to the early Bronze Age. Despite the mass consumption of oats, people have used them for a variety of cosmetic purposes, including natural skin cleansers. One of the primary benefits of oats is that they help to hydrate and nourish dry skin. Many studies show that skin care products containing oatmeal can reduce skin dryness and associated symptoms, such as itching, flaking, or tightness. In addition to keeping the skin well-hydrated, oats also help to balance the skin’s pH. Oats are essentially a pH buffer, helping your skin maintain a healthy pH of around 5.0.

Does Avocado Oil Encourage Healthier Skin?

Avocado is naturally rich in vitamin E, potassium, and lecithin, all of which work to nourish and moisturize the skin. The skin’s outermost layer, the epidermis, can easily absorb these nutrients, which can encourage the formation of healthy, new skin. The antioxidants in avocado oil may help to repair damaged skin or soothe irritated skin and redness. That makes avocado oil a helpful ingredient for people with psoriasis or eczema. Finally, some studies have suggested that avocado oil may help ease the symptoms of sunburn. A 2011 review of studies found that the vitamin E, protein, essential fatty acids, and beta-carotene in avocado oil help soothe the skin and encourage healing. 

DIY Face And Body Scrub

Ingredients For Coffee Infused Oil:

• 1 cup avocado oil
• 1/2 cup coffee grounds

Ingredients For Scrub:

• 8 tablespoons coffee grounds
• 4 tablespoons oats
• 4 tablespoons coffee infused oil
• 20 drops vanilla essential oil

Instructions:

• To make the coffee infused oil, put the coffee grounds into a glass jar and pour the avocado oil into the jar. Screw the lid on and let it sit in the sun for a few weeks, shaking every so often. 
• After a few weeks, strain the oil through a cheesecloth and save the strained oil to make the scrub. 
• Add the coffee grounds and oatmeal to a blender or food processor and blend until you get a fine powder. 
• Pour in the blended mixture into a bowl and then add in the coffee infused oil and essential oil. Mix well until you achieve an even consistency. 
• To use, mix this scrub with a little water and spread over your face and body. Rinse with lukewarm water and then finish your skin care routine.

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Weak muscles, especially the ones in the pelvis and core, can lead to injury or back pain. You may experience low back pain when sitting, standing, getting up, or engaging in everyday activities. It can interfere with your daily life and cause you to be in a constant state of discomfort. According to research, though, strengthening these muscles may help treat lower back pain. 

The various exercises that we’ll tell you how to do in this article may help you manage pain and prevent injury. As with any exercise, make sure that you don’t push it too far, or else you may increase the risk of causing more pain. Listen to your body and stop doing a specific movement if you feel pain. Doing too much too fast can increase pain and delay the healing process. Continue reading to learn about great exercises for lower back pain.

Drawing-In Maneuver

The transverse abdominis is the muscle that wraps around the midline and works to support the abdomen and spine. It can help stabilize the spinal joints and prevent injury during regular movement. To engage in the exercise:

• Lie flat on the floor with your knees bent and feet flat on the floor about a foot or so away from your buttocks. Relax your arms by your sides. 
• Take a deep breath in and exhale fully, pulling your belly button toward your spine. During this process, engage your abdominal muscles without tilting your hips. 
• Hold this position for five seconds and then repeat for a total of five times.

Lying Lateral Leg Raises

The hip abductor muscles, which run along the outsides of the thighs, help move the legs away from the body. They also support the pelvis when you stand on one leg. If these muscles are weak, they can affect mobility and balance, and increase the risk of lower back pain. To do the exercise:

• Lie on your right side, stacking your left leg on top of your right. You can prop your head up with your right hand and rest your elbow on the ground for support. 
• Engage your core by drawing your belly button up toward your spine. 
• Raise your left leg up without moving the rest of the body and hold for two seconds at the top. 
• Repeat for a total of 10 reps and then perform on the other side. Complete three sets on each side. 

Glute Bridges

The gluteus maximus is the largest muscle in the buttocks and one of the strongest muscles in the entire body. It is responsible for hip movement, including hip extension activities like squats. If your glutes are weak, you may experience back pain because they help stabilize the hip joints and lower back. To do the exercise:

• Lie flat on the floor with your knees bent and feet flat on the floor about six inches away from your buttocks. Relax your arms by your sides. Your fingertips should almost touch your heels. 
• Engage your glutes and press your feet firmly into the floor as you lift your buttocks off the ground in a slow, controlled motion. At the apex of the position, your body should be in a straight line from your hips to your shoulders. 
• Hold for 10 to 15 seconds and then slowly lower your body down to the starting position. Repeat for a total of 15 times. Complete a total of three sets, resting for one minute between each set.

Partial Abdominal Crunch

The abdominal muscles help support the spine, and strong abs can help maintain proper hip alignment. That can increase overall core strength and stability. To do the exercise:

• Lie flat on the floor with your knees bent and feet flat on the floor about a foot or so away from your buttocks.
• Cross your hands over your chest and take a deep breath in. During your exhale, contract your abdominals by pulling your belly button toward your spine. 
• Slowly lift your shoulders off the ground several inches. Don’t pull your head up with your hands. Keep your neck in line with your spine and avoid rounding your back. 
• Return to the starting position and repeat for a total of 10 times. Complete three sets of 10.

Supermans

Back extensors run along the spine and help you maintain an upright position. They support the spine and pelvic bones and allow you to arch your back. If this exercise increases pain, though, stop it altogether. To do the exercise:

• Lie face down with your arms extended out in front of you and legs long. 
• Lift your hands and feet about six inches off the ground, or until you feel a contraction in your lower back. 
• Engage your core muscles by lifting your belly button away from the floor. Reach your hands away from your feet and make sure to look at the floor during the exercise to avoid neck pain. 
• Hold for two seconds before returning to the starting position. Complete a total of 10 times.

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In case you are not up to date on TikTok trends, “office chair butt” is a real thing. That term has sparked discussion amongst content creators, who speculate whether sitting at work can negatively affect the strength and appearance of a person’s buttocks, or glute muscles. A few videos talking about “office chair butt” have gained millions of views. This is just on TikTok, but do these content creators have a legitimate fear?

Can Sitting Too Long Damage Your Glutes?

Although “office chair butt” may be a common phrase, it does not have a real medical meaning or definition. Sitting for prolonged periods, however, can negatively affect your butt. Sitting in a chair for hours, days, weeks, months, and years, like most people do, can decondition your glutes and cause muscle loss. 

When the body is sedentary, muscles are not engaging or working. That is true for all muscles and not only the glutes. Over time, not working these muscles can cause them to weaken, and weakened muscles can be infiltrated by fatty tissue, which makes them less resilient. Excessive sitting can also alter the appearance of the muscles. That results in the classic “flat butt” appearance because the muscle is replaced with adipose tissue (fat). Basically, the body molds to the shape of the chair, and excessive sitting may even cause hip and back pain because of tightened muscles. 

Does Sitting Injure The Glutes?

Although sitting for extended periods may weaken muscles and alter the appearance of the butt, it doesn’t harm the glutes directly. Weak gluteal muscles, though, can increase the risk of muscle strain, especially on the muscles in the back and thighs. If someone sits in the same position for a very long time, it is possible that their butt bones can put too much pressure on the gluteal muscles. That is quite rare, though. 

If you experience pain from sitting for long periods of time, you may have “dead butt syndrome,” not office chair butt. Pain in the glutes can stem from sciatica or tendinopathy, a tendon injury in one of the gluteal muscles. “Dead butt” can also refer to gluteal amnesia or issues with your muscles’ ability to contract after long periods of sitting. 

Activating your muscles is easier the more you activate them. If you sit down all day, the muscles are not being activated, so you feel the effects of sitting a lot more. When you do end up using those muscles, they may not be as reliable as they once were. The “dead butt” weakness usually comes with tingling, numbness, or pain. If you experience these symptoms, consult your healthcare provider or consider physical therapy and training to start activating and using these muscles. 

How Do You Prevent Office Chair Butt?

If you have a sedentary job or you tend to sit for long periods, you are at risk of developing office chair butt. Women may be more likely to develop office chair butt, as a higher percentage of women have jobs that require them to sit for long periods of time. The same goes for older and middle-aged people, who have collectively spent more hours sitting at work. 

Like many chronic health conditions, office chair butt can be avoided. The best way to prevent it is to stay active and activate the glutes throughout the day. If you don’t have a standing desk, you can get up every hour and engage in 20 squats. You can also activate your muscles while you are sitting. You can do some glutei squeezes or calf raises every 15 minutes or so. Outside of the office, you can do clamshells, glute bridges, squats, and step-ups to increase glute strength. Just make sure that you execute the exercises with proper form, as improper form can increase the risk of injury.

Practicing a few healthy behaviors can help you avoid office chair butt. However, all butts are not the same and we celebrate the different shapes and sizes of every butt. The goal is just to promote glutei health and overall health. Engaging in exercise or small movements throughout the day can not only help promote healthy glutes, but also improve self-esteem and overall fitness.

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Making your own beauty or skin care products does not mean your home has to look like a science experiment. You don’t need beakers of sweet almond oil, gallons of olive oil, tubs of shea butter, and essential oil dropper bottles around the house. A few simple ingredients can take you far on your journey toward a more natural skin care routine. The homemade facial moisturizer in this article is an easy entry point, provided you’ve been looking to get started.

Oils Moisturizing 101

To moisturize with oils may be counterintuitive for some people, especially if you have oily skin. Well, we are about to change your life. Your skin is most likely oily because it doesn’t get the moisture it requires. It likely over-produces oil to compensate for the lack of moisture. Before you just dunk your hand in a vat of oil, though, keep in mind that certain oils benefit facial skin, while others do not. That isn’t to say you cannot use them on your body, but facial skin is delicate and requires the right ingredients. 

Start With Your Base Oil

Before we get started on your base oil, just keep in mind that you should never moisturize a dirty face. Always cleanse your face in some way before you moisturize. Your base oil is your carrier oil, which makes up two-thirds of the facial moisturizer. Great carrier oils for all skin types are argan oil and jojoba oil. Not only are both of these oils very light and nourishing, but they are easily absorbed by the skin, so they don’t leave a greasy residue. Other oils you can choose from include:

• Apricot kernel oil: Great for any skin type, especially dry, normal, or aging skin.
• Sweet almond oil: This is an all-around great oil for the skin, but it takes a little longer to sink in than others.
• Avocado oil: Great for dry or aging skin. 
• Grapeseed oil: Great for oily, normal, or acne-prone skin.

Extra Nourishing Oils

For your second ingredient, you want to add a nourishing oil that builds on the benefits of your base oil. Some of these oils come with a hefty price tag, but they last a long time and have the benefits to boot. Here are some ideas for nourishing oils to add to your moisturizer:

• Rosehip seed oil: Known for its firming and anti-aging abilities, this oil is incredibly regenerating and great for dry and aging skin.
• Evening primrose oil: Whether you have acne-prone, normal, aging, or oily skin, this oil can help even out complexion and fight acne. 
• Tamanu oil: This is a wonderful oil for oily or acne-prone skin, or even skin with lots of scars. 
• Carrot seed oil: You don’t need a lot of this oil, which is superb for any skin type. 
• Sea buckthorn oil: A powerfully nourishing that benefits people with aging or dry skin. 

Add Your Essentials

Essential oils are potent, so a little goes a long way. There are so many essential oils with varying benefits, so it can be hard to choose which one to add to your DIY skin care products. Some are more intense, so always do a patch test on your arm and wait 24 hours to see if you develop a reaction before applying to the face. Never apply essential oils directly to the skin, as they require dilution to reduce intensity. Some great essential oils include:

• Chamomile essential oil: This is wonderfully soothing and great for all skin types, but it can be a bit expensive.
• Rose essential oil: A fairly inexpensive essential oil, rose is great for dry, normal, or aging skin. It is also possible to find this mixed with jojoba oil. 
• Lavender essential oil: Great for acne-prone, oily, or dry skin, lavender is quite healing, but just remember that a little goes a long way.
• Peppermint essential oil: great for oily or acne-prone skin, peppermint is very astringent, so it may tingle the skin. 
• Lemongrass essential oil: This oil may help brighten and tone the skin, and is beneficial for oily or normal skin. 

Homemade Facial Moisturizer

Ingredients:

• Base oil (such as argan oil or jojoba oil)
• Nourishing oil (such as rosehip seed oil or tamanu oil)
• 4-7 drops essential oil of choice

Instructions:

• Fill a small four-ounce bottle two-thirds of the way full with your base oil. 
• Add your bonus nourishing oil until the bottle is just about full. If you use carrot seed oil, just put a few drops in. 
• Add four to seven drops of essential oil, screw on the cap, and shake well to combine. Make sure to shake the bottle before every use. 
• Keep the moisturizer in an amber-glass bottle in a cool, dark place for eight to 12 months.

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The post 3-Ingredient Homemade Facial Moisturizer appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Although it’s not officially summer, the sun is out and the weather is warming up. That means that your exposure to UVB rays from the sun is inevitable. These rays cause the skin to redden and blister if you don’t take the proper measures to protect your skin. Allowing the sun to damage the outer protective layers of the skin increases the risk of dry skin and skin cancer. In fact, the American Academy of Dermatology (AAD) said that one in five Americans will develop skin cancer at one point during their lifetime. 

There’s nothing like a relaxing day in the sun. While it’s important to swim in the lake or ocean, get a tan, throw a football, and enjoy snacks outside, it’s equally as important to protect the skin while outside the water. You may find it shocking that a recent study found that 46% of Americans never wear sunscreen. The same study revealed that 62% of Americans use anti-aging products. This is strange, considering that sun-damaged skin looks older, as too much sun exposure damages the outer layers of the skin. It’s actually better to apply a natural sunscreen daily to keep the skin looking young and healthy. 

Summer is around the corner, which means that sunburns are as well. The sun can burn your skin quickly if you are not prepared. Keep the following tips in mind to help you prevent sunburn this summer. 

Be Selective About Your Outdoor Time

If you want to keep your skin healthy and safe, avoid time in the direct heat, which tends to occur during peak sun hours. Generally speaking, peak sun hours range from 10 a.m. to 2 p.m., but these times may vary upon your location. If you are out on the lake or on the beach, water reflects the sun’s rays, giving you more sun exposure. Not only does spending time in peak heat increase the risk of sunburn, but it also makes you prone to dehydration. If you have to be in the sun during peak hours, wear sunscreen, light clothing, and a hat for extra protection. 

Apply Sunscreen At The Right Time

There are sunscreens that are both gentler on your skin and eco-friendly. They are reef-safe, meaning that they don’t damage the coral, which is dying or already dead in most areas of the ocean. Apply sunscreen about 15 to 30 minutes before you go outside. This allows the sunscreen time to set on the skin, and you won’t start sweating it off immediately in the sun. You should also choose a lip balm with a sun protection factor (SPF) of at least 30. 

Wear Sunscreen Responsibly

To piggyback on the aforementioned tip, you should wear the right type of sunscreen. If you are going to spend time near or in the water, purchase water-resistant sunscreen, otherwise it will wash away easily. Another thing to consider is that you should apply enough sunscreen to fill a shot glass when you first apply. Additionally, opt for non-spray sunscreens for your children. According to the FDA, spray sunscreens are discouraged for children because the chemicals can be inhaled and cause respiratory problems. Many people think that spray sunscreens are easier to apply, but they don’t apply enough and it’s easier to miss spots. 

Don’t Be Shy, Accessorize

Hats and sunglasses are your friends during the warmer summer months. While a regular baseball cap may suit you on a slightly sunny day, a hat with a wide brim that goes around the hat is best for peak heat sun time. Sun hats and farmer/beach hats offer wonderful protection for your ears, neck, and face. While all sunglasses are beneficial, sunglasses that have polarized lenses with 99-100% UV protection better protect your eyes and the surrounding skin.

Seek Shade When Possible

Naturally, an efficient way to avoid sunburn is to seek out shade. Depending on how shady the area is, though, you may still need to apply a layer of sunscreen for protection, especially if you are prone to sunburn. If you have fair skin, 15 minutes of direct sun exposure can lead to sunburn. A good rule of thumb is to spend at least as much time under cover as you do in the sun. 

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