It’s the day after Thanksgiving and you wake up not feeling like yourself. There’s a fullness that you can’t shake, which came from the stuffing, alcohol, turkey, pies, potatoes, green beans, and more. It’s almost as though the abundance of food reinforces the gratitude people express on Thanksgiving. 

People love a good excuse to overindulge, but they don’t like to feel bloated and guilty. You don’t have to venture on a 10-day juice cleanse just because you gorged on some holiday classics, though. There is good news for people who don’t necessarily want to only consume liquid for days. As it turns out, there are strategies to get your body back on track and feel like you did before you filled it to the brim. 

Use A Body Brush

Using a body brush may seem like an odd recovery tool after a big meal, but it actually encourages the detoxification process. The lymphatic system needs assistance when it comes to proper circulation and drainage. Dry-brushing, as people call it, is performed without any moisture. In addition to promoting detoxification, dry-brushing also helps to enhance immune function and reduce the appearance of cellulite. If you want to learn more about dry-brushing and how to do it, click here. 

Skip The Packaging

In order for the body to get back on track, it’s best to avoid anything that comes in a package for a few days post feast. Packaged foods are very difficult for the body to digest and can increase the risk of high blood pressure, due to the high sodium content. It’s best to avoid toxins like preservatives and sodium when trying to detox. Head straight for fresh fruits and vegetables! These foods contain both macro and micronutrients that help to flush out the body. A green smoothie might be an excellent way to start the day after Thanksgiving. 

Drink Some Lemon Water

It’s a classic detox tip for a reason, people! Drinking water helps to flush waste from the body, so drink a big glass before you reach for any food the morning after Thanksgiving. To enhance the effects of water, add some fresh lemon juice. Lemon promotes alkalinity within the body and also kickstarts the digestive process, in addition to flushing the liver. In a tall glass of warm water (not boiling), squeeze half a lemon and stir. You can drink this concoction as it is, or add a dash of cayenne pepper as well to spark that metabolism. 

Focus On Healthy Fats

Don’t go out and eat a bunch of baked goods and fried foods; rather, focus your efforts on healthy fats. Great sources of healthy fats include chia seeds, nuts, avocados, flaxseeds, olive oil, dark chocolate, eggs, and wild caught fish. These foods contain monounsaturated and polyunsaturated fatty acids, which help to keep you full and provide you with energy. Consuming more omega-3 fatty acids can improve digestion, heart health, brain function, and decrease the risk of inflammation. Reducing inflammation also helps you get the body back on track after Thanksgiving, especially since many holiday dishes contain inflammatory ingredients. 

Take A Break From Leftovers

It’s hard to reduce bloating and promote detoxification if you keep shoveling leftovers into your mouth. The whole point is to break from leftovers and focus on lighter foods. A fruit and vegetable smoothie for breakfast or bowl of homemade oatmeal are both great breakfast options. You could take some leftover turkey and incorporate it into a salad for lunch, which should be the biggest meal of your day. Finally, keep it light and continue detoxing at dinner. Consider brown rice with stir-fried vegetables and kimchi. The beneficial enzymes will help the body digest food in a more efficient way, helping you feel less bloated. 

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Scalp care is having a moment, and for good reason. Too often does the hair receive more attention than the scalp, but you cannot have healthy hair without caring for the scalp. Think of your scalp as an extension of your face skin. You cleanse and moisturize your face, right? Well, the scalp deserves the same TLC!

The scalp has to put up with unwanted dry flakes and itchy patches, so you can say that it goes through a lot. More often than not, hair problems tend to result from poor scalp care. Since scalp care is having its time in the sun, we want to provide you with tips that help you keep your scalp hydrated, moisturized, and healthy.

Apply A Hair Oil Or Serum

If dry scalp or dandruff is not your primary scalp issue, you can use a scalp serum, oil, or moisturizer. These items help you replenish the scalp’s moisture, which in turn benefits the hair. You can also just moisturize with a carrier oil, such as jojoba oil or sweet almond oil. If you do this at the beginning of the day, make sure to wet your hair first to avoid too much oil buildup in hair strands. Use a cotton swab to apply it directly to the scalp. Experiment with a non-fragrant scalp oil, which may help add shine to your hair and control frizz. 

Avoid Shampoos That Contain Sulfates

There are many hair and skin care products (typically shampoos and conditioners) made with sulfates. It is better to avoid sulfates in shampoo because they tend to be a bit harsher on the skin and can strip it of natural oils. Avoiding products that contain sodium laureth sulfate is best because it can be overly stripping. Sodium lauryl sulfate and sodium laureth sulfate are effective cleansers, but they strip the hair of its oil, which can cause dry scalp and strands. 

Keep Dandruff Under Control

Experts suggest that dandruff is a common cause of itchy or dry scalp. Redness, thick greasy scale, and itch are common symptoms of this inflammatory scalp condition. By keeping dandruff under control, your scalp will feel a lot more comfortable. For mild dandruff, try to cleanse with a gentle shampoo in order to reduce oil and skin cell buildup. You may have to experiment with several shampoos to find the one that works best for you. If these options do not work, consult a dermatologist for further treatment. You may even require a ketoconazole shampoo three times per week to control dandruff. 

Experiment With Scalp Oiling

By massaging oil into your scalp, you can help add hydration to both the scalp and dry hair strands. This is an easy at-home treatment for dehydrated hair follicles that will help prepare the hair for styling. A word to the wise: scalp oiling is not recommended for people who have dandruff, just dry scalps that require extra hydration. Scalp oiling may also help improve circulation and decongest the scalp. 

Visit A Head Spa

What is a head spa, you ask? A lot of people on TikTok make videos of themselves at these places, which offer head treatments that address dryness and buildup. Head spas are very popular in Japan, where scalp-focused services are readily available. If you are dealing with dryness, visiting a head spa for treatment may offer temporary relief, but a visit to the dermatologist may be necessary to get to the root of the problem. 

Exfoliate The Scalp

If you notice that you have a lot of dead skin and product buildup on the scalp, you can exfoliate the scalp, just as you would the rest of your skin. Just make sure that you do not overdo it with exfoliating. Over-exfoliating can irritate the skin, which is why you should only do it about once every one to two weeks. As a reminder, make sure to avoid exfoliating if you have psoriasis or eczema on the scalp, as the skin is already inflamed. 

Use A Scalp Scrub

If you have a dry or itchy scalp, using a scalp scrub may seem counterintuitive, but it is exactly what the scalp needs in certain instances. Scalp scrubs can help get rid of dead skin cells, which can allow serums and oils to penetrate deeper into the skin for optimal hydration. A scalp scrub can also help free up the hair follicles, which may increase hair growth.

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The use of castor oil dates back to Ancient Egypt, where it was used as fuel and for medicinal purposes. Despite its historical use, many people are discovering castor oil for the first time. Some people include it in various folk and alternative medicine applications, while others use it to help encourage healthier hair and skin. 

What Is Castor Oil?

Castor oil comes from the castor seed, which is native to India. Today, the majority of castor oil is produced in India, where it is still used as a laxative and in skin and hair care products. According to the FDA, castor oil is safe for treating constipation, but researchers are still investigating other potential health benefits. As of now, researchers attribute many of castor oil’s purported health benefits to ricinoleic acid. Reportedly, Cleopatra used castor oil to brighten the whites of her eyes, but you shouldn’t put it in your eyes.

Does Castor Oil Induce Labor?

Occasionally, castor oil is used internally to induce labor, but available research doubts its efficacy. Taking castor oil internally can cause intense diarrhea, so the idea is that it can also stimulate uterine contractions. Some people choose to experiment with castor oil to induce labor, but it may come with some side effects. That is why a lot of people prefer the external use of castor oil, so they don’t have to deal with diarrhea.

What Are Castor Oil Packs

Basically, the idea is that you pour castor oil on a piece of cloth and apply it to the skin for at least one hour with a heat source. The idea behind this is that it stimulates lymph and nerve function. Unlike other detox methods, the use of castor oil heat packs is not said to have any negative side effects. Many anecdotal accounts report that castor oil packs help improve sleep, enhance energy levels, and clear skin symptoms. 

Even if you use castor oil for external use, you may want to consult a doctor or naturopath to ensure that it is a safe remedy for you. Do not use castor oil packs if you are pregnant or struggling with a medical condition. Additionally, perform a small patch test with castor oil on a small part of your arm before using it on a larger area of the body. Wait 24 hours to see if you have a skin reaction. When you determine that it is acceptable for you to use, you can place the castor oil pack in certain places for the following benefits:

• Place castor oil packs directly on sore muscles or joints to help reduce inflammation. As a quick note, these packs are not a substitute for medical care; rather, they may help accelerate the healing of minor injuries or soreness. 
• Try to place castor oil packs on the lower abdomen to help reduce menstrual pain and difficulties. 
• Apply a castor oil pack to the right side of the abdomen or the whole abdomen to help support digestive and liver function. Some gallbladder specialists recommend castor oil packs for holistic treatment. 

What Does A Castor Oil Pack Do?

Essentially, a castor oil pack works to harness the anti-inflammatory and lymph stimulating benefits of castor oil for safe external use. What that means is that they aid liver detoxification, support uterine and ovarian health, and improve lymphatic circulation. Unfortunately, there are no conclusive studies involving the use of castor oil packs externally. A long history of traditional use in many cultures, however, does speak to the efficacy of castor oil packs. Some evidence does indicate that castor oil packs may have a suppressive effect on tumors and a positive effect on arthritis. 

How To Do A Castor Oil Pack

You can do a castor oil pack simply at home. When you apply them, you must be still for at least one hour. That is typically a hard task to accomplish! They can also be a bit messy, but if you prepare them properly then it will be just fine. There are also castor oil kits for sale if you do not want to purchase the following items. 

What You’ll Need:

• High-quality castor oil
• Unbleached and dye-free wool or cotton flannel (you can use up to 30 times)
• Hot water bottle or heating pad
• Glass container with lid
• Old clothes, towels, or sheets because castor oil stains
• Patience

How To Use A Castor Oil Pack

• Begin by cutting a large piece of cotton flannel and fold it into thirds to make three layers. If your original piece is 20 inches by 10 inches, it will be seven inches by 10 inches when you fold it. 
• Thoroughly soak (without completely saturating) the flannel in castor oil. The easiest way to do this is by folding the flannel and placing it into a quart-size mason jar. Add the castor oil to the jar one tablespoon at a time, every 20 minutes or so. You can screw on the lid and shake the jar between adding more oil. 
• Carefully remove and unfold the soaked cloth. Lie flat on an old towel or sheet and place the cloth on the desired body part. 
• Cover the area with the wrap or cotton flannel and place a heating pad or hot water bottle on top of it. Lie flat and elevate your feet, relaxing for 30 to 60 minutes. 
• After the desired time, remove the pack and return the flannel to the glass jar. Store in the fridge for later use. 
• Use a natural soap to remove any leftover castor oil on the skin. Relax and rest.

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Do you want to perk up tired skin? Give your skin a youthful glow by incorporating green tea into your skin care routine. Green tea, or Camellia sinensis leaf extract, is a popular ingredient in many toners, cleansers, and hydrating serums. The unfortunate reality is that many of these store bought products contain ingredients that are not conducive to skin health, such as toxic parabens and ethylhexylglycerin, to name a couple. 

Certain green tea serums incorporate ingredients like squalane, panthenol, allantoin, and peptides. All of those ingredients come with their own set of health benefits, but they can be difficult to source on your own. Fortunately for you, the ingredients for the green tea serum in this article are easy to obtain and highly beneficial for the skin. Continue reading to learn more about them. 

Green Tea

As the star of the brightening serum, it is only fitting to discuss this ingredient first. Green tea is rich in antioxidants and polyphenols, with the standout compound being EGCG. These polyphenols and antioxidant compounds help restore the vitamin C that the skin requires to make collagen. In doing so, you may help fight fine lines and improve overall skin tone and firmness. Some research indicates that the properties in green tea may soothe irritation and skin redness by calming inflammation. 

The caffeine in green tea also helps boost circulation to the skin. That’s why you see caffeine in eye creams, as it helps reduce under eye puffiness or dark circles. Caffeine may also reduce the appearance of cellulite by breaking up fat molecules in the skin. Although green tea may help in this regard, it will not undo the damage of an unhealthy diet. 

Apricot Kernel Oil

The other primary ingredient in this serum is apricot kernel oil, which is non-greasy and incredibly hydrating, making it a great option for all skin types. The high vitamin A and fatty acid content makes apricot kernel oil an excellent choice for improving skin elasticity. It is also rich in vitamin E, which may help protect the skin from UV rays, oxidative damage, and inflammation. 

What makes apricot kernels unique is that they have the highest known concentration of vitamin B17. This vitamin, also known as amygdalin, is currently being studied for potential anti-cancer benefits. A 2023 review explored how vitamin B17 may kill cancer cells and inhibit their growth and spread rate. Currently, there is no conclusive evidence on apricot kernel’s anti-cancer benefits, but initial research is promising. 

Making Green Tea Infused Oil

For this recipe, you will need to infuse the green tea leaves into your choice of carrier oil. Preferably, select a carrier oil that suits your skin type, such as olive oil, avocado oil, sweet almond oil, or jojoba oil. The easiest method, which also takes the longest, is the solar infusion method. You add the green tea and oil to a glass jar, cover, and shake to combine. Allow it to sit in your window in the sun for four weeks, shaking every once in a while. 

You can also use the faster infusion method, which is detailed below:

• Add 1/2 cup carrier oil of choice and two tablespoons of loose leaf green tea to the top of a double boiler. 
• Make sure there is a couple inches of water in the bottom part of the double boiler. Gently simmer the water for three hours, refilling as needed. 
• Strain the green tea from the oil through cheesecloth or fine mesh sieve. Save in a jar and get ready to make the brightening serum. 

Green Tea Brightening Serum

Ingredients:

• 3 tablespoons green tea infused oil (see above directions)
• 1 tablespoon apricot kernel seed oil
• 8 drops orange essential oil 
• 3 drops ylang ylang essential oil

Instructions:

• Add all of the ingredients to a two-ounce glass dropper bottle, preferably one that is amber glass. Screw on the top and shake well to combine. 
• Store this serum in a cool, dry place and it will last about six to 12 months, depending on which carrier oil you use to infuse the green tea. 
• To use, apply a small amount to clean, dry skin and moisturize gently.

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Stress can come from any event or thought that makes you feel angry, nervous, or frustrated. It’s the body’s reaction to a problem, challenge, or demand. In short bursts, stress can be positive, helping you avoid danger or meet a deadline. When you have chronic stress, though, it can do more harm than you realize. 

How Does Stress Impact Your Joints?

Even though the body is made up of different organs and systems, it can be viewed as one complete system, given that all of those systems work together. That means that stress could end up having an influence on joint pain. Researchers note that elevated cortisol levels have been associated with more pain. Chronically high stress levels also deplete your adrenal glands, raising prolactin levels and increasing the body’s sensitivity to pain. 

Some health experts note that stress is the opposite of helpful for the immune system. The fact is that stress is an immune-modulator, and the immune system is responsible for a healthy inflammatory response. Inflammation is usually what you feel when your joints start to ache or hurt. Additionally, inflammation negatively affects gut health, and poor gut health increases joint pain and inflammation. To quickly summarize, stress can lead to poor gut health, inflammation, chronically high cortisol levels, and more, all of which impact joint pain. 

What Can You Do About It?

If you have been feeling some aches and pains in your joints, your stress could be to blame. The good news is that there are many helpful things that can give your joints a break. Before you begin to alleviate pain, identify the triggers by writing in a journal. Look for patterns and you’ll find your triggers. Once you find them then you can craft an appropriate plan of action. Other common stress-relieving tactics that may help joint pain are detailed below. 

Try Acupuncture

Acupuncture has been practiced in China for more than 3,000 years. It uses very fine needles, which are inserted in various points in the body to open blockages. Acupuncture aims to restore the flow of energy, qi, within the body. It is also a healing practice that stimulates the brain to release serotonin and endorphins, which may help relieve stress and promote an overall sense of wellbeing. Acupuncture may also help improve circulation, which may in turn benefit your joints. 

Take A Relaxing Bath

Soak in a warm bath for 20 minutes and allow your stress to fade away. Not only does the warmth soothe the mind, but it also supports joint and muscle recovery. Research shows that a warm bath can help reduce swelling and inflammation, in addition to increasing circulation. If you add Epsom salt, which is known to decrease inflammation and swelling, then you will enhance your bath experience. Enhance your tranquil experience by lighting some candles or adding lavender essential oil to the water. 

Get A Massage

Not only can a massage soothe sore muscles and joints, but it also works to relieve anxiety and promote better sleep. According to researchers, getting regular massages can improve levels of pain, reduce stiffness, and improve range of motion and overall joint function. Studies have also shown that applying moderate pressure during massage can lower the body’s production of cortisol and boost serotonin production. 

Meditate

Sit down in a comfortable position on the floor, or lie flat on your back, whichever is more comfortable. You can listen to guided meditation, soothing music, or simply enjoy the silence. Try your best to focus on your breath and let your thoughts come and go like waves up the beach. Perhaps you find it easier to repeat an inspirational mantra to help you stay in the present moment. 

Anything else you can do to help reduce stress is beneficial for your joints. Maybe you clear up your schedule to have more time to decompress or journal about your worries. The little things help and can help you feel more at ease. In truth, nobody wants to feel overwhelmed by stress. The body becomes acutely aware of excess stress and you may experience joint pain as a result. Learn to understand your body’s cues and you will be that much healthier!

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Erectile dysfunction (ED) can be a normal part of having a penis, to put it bluntly. Sorry, folks, but these issues are part of manhood, especially as men age. Ongoing ED issues can interfere with your sex life, but they can also cause issues outside the bedroom. 

What Is Erectile Dysfunction?

ED is the inability to get and keep an erection firm enough for sexual intercourse. If you have trouble achieving an erection from time to time, you don’t need to worry or doom scroll different medical websites. If ED is an ongoing issue, though, it may cause stress and affect your self-confidence, two things that can create relationship problems. Underlying health conditions can also increase the risk of ED, so you may want to treat the conditions in order to remedy the ED problem.

In the past, health professionals thought that ED resulted from psychological causes. These days, experts say that ED is commonly caused by physical health issues, such as type 2 diabetes, heart disease, high blood pressure, and vascular disease. Some prescription drugs, including antidepressants, blood pressure meds, and sedatives, can also cause ED. In some cases, a combination of physical and psychological factors may cause the issue. Below, we will highlight everyday habits that can worsen ED. You may not even know that you are causing the problem!

Being Sedentary

If you do not engage in regular physical activity, then you are at a higher risk for developing ED. Research indicates that regular aerobic exercise, such as swimming, cycling, or walking, can significantly improve ED. A 2023 study found that exercise can improve ED symptoms just as effectively as medications like Viagra. Just remember that ED can serve as a barometer for underlying cardiovascular health. Urologists suggest that you engage in aerobic exercise to improve cardiovascular health to positively influence erectile health and function.

Using Marijuana

As of 2024, marijuana is legalized for recreational use in 24 states, plus the District of Columbia. People use it to help promote relaxation, improve sleep, and reduce anxiety. Although some people report that using cannabis increases libido and improves sexual performance, it may be harmful in the long run. According to researchers, THC, the active compound in cannabis, affects the brain’s neurotransmitters. Over time, that can disrupt the necessary signals to achieve an erection. Chronic marijuana use can also reduce testosterone levels, which can impair sexual performance and libido. In some individuals, marijuana can increase feelings of anxiety and paranoia, which can contribute to performance anxiety and worsen ED. 

Insufficient Sleep

If you do not get enough sleep, cortisol levels can increase and testosterone levels can decrease. How significant that decrease is will depend on how sleep-deprived you are. Higher cortisol levels can increase levels of stress and anxiety, in addition to weight gain, moodiness, and mental performance. If you do not regularly get enough sleep, you may experience fatigue and a reduced interest in sexual activity. That lack of interest can worsen sexual dysfunction, both of which feed off each other. Urologists note that men who do not sleep enough may not produce sufficient signal from the pituitary gland, and ultimately suffer from low testosterone and ED.

Drinking Too Much Alcohol

Health experts note that a drink or two here and there will most likely not have a big impact on sexual health. Excessive alcohol intake, however, can lead to ED problems in the short- and long-term. Alcohol is a depressant that can interfere with the brain’s ability to send the right signals that trigger an erection. Heavy drinking can also reduce testosterone levels, which are integral for optimal sexual function. Additionally, chronic alcohol use can worsen symptoms of anxiety and depression, which can negatively impact sexual health.

Smoking

In case you needed another reason to stop smoking cigarettes, this is it. Smoking can damage blood vessels, which reduces blood flow through the body, including to the penis. Nicotine constricts blood vessels, limiting the circulation necessary for an erection. Long-term smoking can also lead to permanent vascular damage, making erections much more difficult to achieve. Finally, smoking increases the risk of developing other health issues, including diabetes, heart disease, and hypertension, all of which can cause ED. In fact, men who smoke cigarettes are almost two times as likely to develop ED compared to men who don’t smoke.

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Despite how integral water is to overall health, a high percentage of people are regularly in a mild state of dehydration. Water helps regulate body temperature, prevent infections, keep joints lubricated, and maintain proper organ function. When the body is properly hydrated, you are able to sleep better and improve overall mood and cognitive function. Adults who don’t drink enough water may age faster and face a higher risk of developing chronic diseases. 

In order to stay hydrated, the clear solution is to drink more water. That is a seemingly easy solution, yet many people find it difficult to drink the right amount of water every day. In general, health experts recommend drinking about 50% of your bodyweight in ounces of water per day. If you weigh 160 pounds, aim to drink between 70-80 ounces of hydrating fluids per day. You can adjust that amount based on activity levels. 

The Importance Of Hydration

Researchers at Virginia Polytechnic Institute and State University found that mild dehydration can impair cognitive performance. Mild dehydration can be as little as losing one to two percent of the body’s water content. This contrasts the previous belief that a person needed to have a two percent or greater body water deficit to see these cognitive effects. In addition to the cognitive benefits of water, one can also experience decreased joint pain when optimally hydrated. Cartilage in the joints contains about 80% water, so daily hydration helps lubricate the joints, reducing friction by creating cushion between bones. 

A 2020 study from Japan found that increasing daily water intake provided several benefits, including blood pressure regulation and kidney protection. Proper hydration may also dilute blood waste material and stabilize heartbeat. Research also indicates that drinking water helps the body produce sweat when overheated during activity. That cools the body down, which is an integral mechanism that helps prevent heat stroke and other heat-related conditions. Basically, staying hydrated helps the body maintain its everyday processes, so read on to learn how you can stay properly hydrated.

Drink Enough Water

If you want to hydrate the body, then you have to start with water, although water isn’t the only factor involved with hydration. As mentioned earlier in the article, you should aim to drink 50% of your bodyweight in ounces of water or hydrating fluids each day. The amount of fluids that you intake is just as important as the amount of fluids you lose. If you exercise or go outside on a hot day, you’ll lose more fluids than if you were to just sit at your desk. In those situations, you need to drink more water. You can also look at your urine as an indicator for hydration. Dark yellow means that you are in desperate need of fluids! Ideally, your urine should be very light yellow to clear. 

Balance Your Electrolytes

In addition to drinking more water, you also have to consume magnesium, calcium, potassium, and sodium, all of which are electrolytes. You can get these nutrients via fruits and vegetables, which we’ll detail in the next point. Fruits and vegetables work to combat electrolyte imbalance, which in turn aids your hydration efforts. Nowadays, though, there are many electrolyte beverages, including sports drinks and powders. Some powders are highly beneficial and contain a balanced mix of electrolytes, while others are rich in processed ingredients and added sugars. When you add electrolytes to your water, you actually reduce the amount of fluid necessary to consume during the day. This is excellent news if you plan to exercise or be outside on a hot day.

Eat More Fruits And Vegetables

Many fruits and vegetables can aid hydration efforts because they are naturally rich in water and electrolytes. One study examined the contribution fruits and vegetables had on children. Researchers noted the dietary records and urine samples of 442 school children and found that regular intake of fruits and vegetables improved hydration status. Some of the best hydrating fruits and vegetables you can eat include:

• Watermelon
• Kiwi
• Bell peppers
• Tomatoes
• Berries
• Celery
• Cucumber
• Zucchini
• Pineapple
• Radish
• Citrus fruit
• Broccoli
• Grapes
• Carrots
• Avocado

Consume Sea Salt

Whenever you use salt, try to use Himalayan salt or Celtic sea salt, as opposed to regular table salt. Sea salt exhibits a long list of benefits, many of which center around hydration. When you drink water, you also need to consume sodium and potassium. In fact, research shows that sodium and potassium enhance hydration efforts. Unlike table salt, sea salt helps the body balance water and potassium levels because of the sodium content. Sea salt also works to alkalize the body.

Avoid Dehydrating Beverages

Dehydrating beverages are very enticing, and many people are powerless to them. These dehydrating drinks include coffee, alcohol, sugary sodas and fruit juices, and energy drinks. They increase urination and electrolyte loss, which can quickly lead to dehydration if you don’t do your part to hydrate with the right beverages and foods. Sugary sodas or artificially sweetened juices can increase the risk of inflammation and other side effects like brain fog, headaches, and blood sugar fluctuations. 

Don’t Forget To Exercise

It may seem counterintuitive to exercise for hydration because that can cause the body to lose water. According to research, physical exercise increases circulation and improves electrolyte levels. Movement also delivers more nutrients to your cells. Any form of movement can support these processes, whether you engage in strength, cardiovascular, or interval training. You can even go for a walk, practice yoga, or dance to your favorite music!

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If you scroll through social media, you will most likely see a lot of fitness-inspired content. Perhaps you see a girl or guy flexing in the mirror or demonstrating a workout routine you can do anywhere, any time. Other times, you might see a split screen that shows a person deadlifting in the gym with dumbbells on the left. On the right side, it may show an older person bending over to pick up groceries with ease. The caption may read, “I do this when I’m younger so I can do this when I’m older.”

That type of video is intended to inspire people to stay active throughout their lives. This form of “fitspo” speaks to the fact that not enough people practice resistance training as they get older. Engaging in resistance exercises can help keep your bones and muscles strong. Not to mention, it can help reduce the risk of sarcopenia. 

What Is Sarcopenia?

Sarcopenia is characterized by a rapid loss of muscle mass and function. Researchers note that between 5% and 16% of people over the age of 65 are living with sarcopenia. Some health experts suggest that that is a low estimation. It can affect 20% of people by age 60, and 50% of people by age 80. 

Because most people do not regularly test muscle health, knowing sarcopenia’s true presence is difficult. You cannot just look at someone and tell that they have sarcopenia, because different body types store muscle mass differently. You would need a couple advanced tests to determine changes in musculature. That is why experts stress the integration of more accessible tools for the average person. That is likely years and years away, though. 

Is Sarcopenia Preventable? 

Experts predict that sarcopenia will only become more common in the future. The reason for this prediction is due to the increasingly sedentary nature that is tied to technology. Additionally, the rapid increase in GLP-1 drugs, such as Ozempic, may indirectly cause a decline in muscle mass. Roughly 25% of patients who use GLP-1 drugs can expect to lose lean muscle mass in addition to fat, especially if they do not follow a healthy lifestyle. 

Sarcopenia is relatively common, and may become more common in the future, but that does not mean it is inevitable. It is natural to lose a little less than 1% of lean muscle mass per starting at age 30. Experts note that you can fight this with the right habits. Continue reading to learn how to reduce your risk of sarcopenia as you age. 

Eat High-Quality Protein At Every Meal

You cannot build or retain muscle if you do not consume protein. Protein requirements may vary depending on age and level of physical activity. Generally speaking, nutritionists suggest that people should consume 25-30 grams of protein at each meal to promote healthy muscles. Spacing out your protein can ensure that your body receives a steady source of amino acids, which are necessary for building muscle. Most Americans, however, tend to eat most of their protein at dinner. Great sources of protein include quinoa, legumes, pea protein, tempeh, tofu, wild caught fish, some vegetables, and whole grains. 

Strength Train A Couple Times Per Week

Cardiovascular exercise benefits heart health and can improve circulation, but strength training is necessary to maintain muscle protein synthesis (new muscle growth). You can do resistance training with or without weights, for example, bodyweight squats, push-ups, pull-ups, etc. Ideally, experts encourage two to three days of resistance training per week to encourage optimal muscle strength and function. Split up workouts to focus on different muscle groups, such as upper-body day, lower-body day, and full-body day. You can level up your workouts as you progress. For example, you may start with a barbell squat without weights. A couple weeks later, you may find that you have a 25-pound plate on each side of the bar. Kettlebell exercises are also great full-body workouts that can also increase core strength. The main thing is to be consistent to maintain your progress. 

Take Recovery Seriously

If you take your workouts seriously, then you should do the same for your recovery. You don’t just bounce back after a workout if you don’t practice the proper recovery methods. The body requires time to heal and get stronger. Treat recovery days the same way you treat workout days. Make sure that you stretch, tend to sore muscles, and sleep enough each night and you will see a huge difference. 

If you plan on combating muscle loss that comes with age, make sure to engage in resistance training, eat enough protein, and optimize your recovery. The more you prioritize strength as you age, the better off you’ll be later on in life. You’ll be able to have more independence to do the things you want to do!

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Just like anything in life, there is no magic, cure-all solution to immediately fix feelings of nausea. Your first course of action is to determine the cause of the problem. That can make it easier to choose the right natural remedy. Even if you don’t fully know why your stomach is upset, the natural remedies in this article may still provide relief. A few common causes of nausea are detailed below.

Motion Sickness 

Some people are very susceptible to motion sickness, no matter the mode of transportation. If you are traveling by car, get out for some fresh air to help relieve nausea. You can’t necessarily roll down the window on a plane or train, though. Motion sickness occurs when the inner ear, brain, and eyes receive mixed signals and cannot properly communicate with each other. You experience nausea as a result.

Pregnancy Nausea

It’s likely that you cannot wait to meet your bun in the oven, but that cute baby can cause some serious nausea. Pregnant women may experience morning sickness during the first trimester. It usually goes away after the early stages of pregnancy, but some women can experience it throughout all three trimesters. 

Cancer Drugs

Patients receiving chemotherapy, radiation, and conventional cancer treatments tend to get nauseous. These drugs are very hard on the body and can affect certain parts of the brain that control vomiting. Experts state that chemo drugs may irritate the stomach and gastrointestinal tract. Nearly 80% of chemo patients experience nausea. 

Food Poisoning

Sometimes, you just know when food poisoning is gonna hit. Something you ate was off, but it can also creep up out of nowhere. Suffice to say that food poisoning is no fun and it can cause serious nausea, indigestion, and vomiting. It occurs when you ingest harmful microbes, viruses, bacteria, or certain chemicals. 

Once you know the cause of your nausea, you can have an easier time choosing the right remedy. Below, you’ll find five natural remedies to relieve nausea. 

Essential Oils

There are various essential oils that may help relieve nausea. Peppermint essential oil is one of the most popular oils for nausea relief, but lemon is also helpful, especially during pregnancy. These oils have antimicrobial properties that work to fight harmful pathogens when you inhale their aromas. A 2021 study involved cancer patients who applied peppermint oil below their noses for nausea relief. A separate controlled group only used anti-nausea medication. The peppermint group experienced less nausea and vomiting than the other group. 

Ginger

Whether you have a sore throat, nausea, or upset stomach, ginger may be the right natural remedy for the job. Ginger tea, ginger chews, and fresh ginger all work well at relieving various types of nausea, including pregnancy nausea. The American College of Obstetricians and Gynecologists (ACOG) recommends ginger as a safe alternative to nausea drugs in pregnancy. Some studies have found that ginger is more effective at relieving nausea than dimenhydrinate, an antiemetic drug. 

Move It (If You Can)

If you experience nausea from a stomach ache or overeating, exercise may help. A gentle workout, such as yoga or walking, increases circulation to your muscles and organs, including the ones that aid digestion. That boost of circulation may help improve digestion, which can then help relieve nausea. Just make sure to avoid bending over, as that will not feel good. 

Acupuncture

Acupuncture and acupressure work their magic by activating energy meridians in the body. During an acupuncture appointment, the acupuncturist administers thin needles to specific points in the body. One of the most popular nausea pressure points is on the hand, between the thumb and index finger. If you do not want to engage in acupuncture, you can apply pressure in this area for three to four minutes per side and repeat as needed. Sea Bands may also work to relieve nausea, as they are bracelets that apply pressure to an anti-nausea point on the inside of the wrist. 

Peppermint Tea

Similar to peppermint essential oil, peppermint tea may help ease nausea. It is safe to drink, even for children, and may also help relieve digestive problems, such as gas, bloating, or irritable bowel syndrome. If you have acid reflux, try not to consume a lot of mint, though, as it can relax the esophageal sphincter and worsen symptoms.

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Why do you need to stretch in the morning? Just the thought of adding yet another item to your morning to-do list is enough to stress you out. Getting up just a little bit earlier to perform a handful of stretches can not only help wake up the body, but also reduce the risk of injury by improving mobility and flexibility. 

If you regularly wake up feeling stiff and sluggish, a few morning stretches will do you right. Stretching can help improve flexibility and mobility, two things that can reduce your risk of injury. It can also help improve circulation, relieve tension, and jumpstart your body into action. Do you want to know the best part? You don’t even have to leave your bed for the following stretch routine. That’s right! You can remain in your bed and get the juices flowing! 

Take Some Deep Breaths

It’s always a great idea to start out easy, even if your stretch routine takes place in bed. Lie flat on your back and rest your arms by your sides. Take a few deep breaths, making sure to inhale and exhale fully. During your exhale, try to slowly release all of the oxygen in your lungs. Repeat this process for five to 10 minutes. It may surprise you how much this process can energize you, as the brain requires oxygen to function and wake up. 

Total Body Stretch

Most people probably have a form of this stretch. You lengthen every limb after waking up and make some sort of noise that resembles a grunt. To do this stretch, extend your arms overhead, lengthening toward the headboard or wall. Stretch your feet toward the end of your bed and hold this position for a few deep breaths before releasing. 

Lying Hamstring Stretch

If you spend most of the day in a seated position, you will likely feel it in the morning. Release the tension in your hamstrings with a relaxing morning stretch. Lie flat on your back and keep your hips centered. Draw your right knee toward your chest and keep the left leg flat on the bed. Extend your right knee and grab behind your hamstring to pull your leg closer to you. Feel the stretch in your right hamstring and hold for 30 seconds. Repeat on the left leg. 

Forward Fold

Finally, a stretch that is great to do before you get out of bed. This stretch can benefit those with neck and back pain and it will help you transition into the next few stretches. Sit on the edge of your bed and plant your feet flat on the floor. Fold forward to rest your chest on your thighs. Aim to plant your hands on the floor or simply hang in the fold. Remain in this position for 30 seconds and then sit up straight. 

Seated Spinal Stretch

This stretch builds upon the forward fold and works to relieve tension in the lower back. From the last stretch, transfer to a seated position on the ground and extend your legs out in front of you. Bend your left leg, bring it as close to your chest as you can, and plant your left foot flat on the ground. Reach both arms around your left leg and hug it, bringing your chest as close as you comfortably can to your left thigh. Hold for 30 seconds, breathing deeply throughout, and then repeat on the other leg. 

Above The Heat Chest Stretch

Remain in a seated position or stand up straight for this one. It works to open up your chest and also feels great in your upper back and shoulders. Interlock your fingers behind your head and open your elbows out to the sides. Gently move your elbows back to feel the stretch, but don’t go so far to where it feels painful. Once you feel a stretch, hold the position for 30 seconds and then release. 

Standing Quad Stretch

The final stretch is one that you’ve likely done before. It should not be difficult to execute and is especially beneficial for desk workers. Sitting for a majority of the day can tighten the hips and quadriceps, so this stretch aims to lengthen those muscles and loosen the hips. Stand up straight with your feet shoulder-width apart. Bend your left leg and reach back to grab your ankle with your left hand. Gently pull your ankle toward your buttocks and squeeze your right glute and inner thigh to maintain balance. You can hold onto a wall or chair if necessary. Hold for 20 to 30 seconds and then repeat on the other side.

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