The holiday season can be very uplifting for a lot of people, but not everyone feels that way. It’s very common for stress to overwhelm the mind and body during this time of year. Perhaps the stress of finding the perfect gift for your loved ones proves too much. Hosting a large family gathering, or traveling to meet family can also induce a lot of stress. 

What Are Healthy Boundaries?

Mental health experts agree that setting clear boundaries can make a big difference in preserving your mental and emotional health. A healthy boundary can be defined as such: your list of what is okay and what is not okay. That means you have to clearly establish what you are comfortable with before encountering certain situations. Perhaps you are sober and attend a holiday party. Some friends or family members come and try to get you to drink, but you have to let them know that you are content without imbibing. Your uncle treats you like a child even though you are 40 years old. Whatever the case, you feel frustrated, and that is where healthy boundaries enter the equation. 

Define Priorities

Before you even think about setting boundaries, make sure you understand what your priorities are. Are there aspects of the holiday season that are meaningful to you? Is it important to spend time with immediate family, reconnect with old friends, or spend time alone? Make sure to understand your priorities, as that understanding will guide you to set boundaries that set you up for success. 

Communicate Openly

Do not be afraid to share your intentions and needs with people. If they truly care about you, then they will respect these boundaries because they are important to you. Honest conversations can prevent conflict and misunderstanding. In fact, your loved ones are more likely to respect your wishes if you explain where you are coming from and why these boundaries matter. 

Create A Budget

This is more of a personal boundary that can help you avoid stress regarding gift giving. Financial stress is very common during the holidays, as many people often spend beyond their means. Setting a budget for holiday spending can help you avoid financial stress. That means that you have to plan your budget for holiday gifts, travel, and entertainment expenses ahead of time. The most important thing: stick to that budget!

Politely Decline

You do not have to say yes to every single party invitation or holiday request that comes your way. There is great power in the ability to say no. You can politely decline when you need to, and remember that it is perfectly acceptable to do so. In fact, saying no to things is a great way to conserve your energy for things that matter the most. Whether you know it or not, saying know is a great way to practice self-care and set boundaries simultaneously. 

Prioritize Self-Care

Speaking of self-care, it is very easy to forget about yourself during the holidays. It is difficult to take care of yourself when there is so much to do. Find moments for yourself and do things you love during those moments. Go to the gym, watch a movie, read a book, meditate, or practice writing in a journal. Do not be afraid to recharge your batteries and show yourself love. Consider gifting yourself a massage or facial!

Congratulate Yourself

You stood your ground, you said no, you shared what mattered to you, and then some. Great job! Being vulnerable, honest, and respectful is not easy, but you did it! Sometimes, it takes a little force to establish boundaries, but people will respect them if they care about you. People may get upset at your boundaries, but don’t worry about that. Setting boundaries will help you feel more confident about setting new ones when the time comes. At that time, you’ll have the knowledge and power to set them even more clearly!

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Anxiety, stress, and overstimulation are a few of the factors that can cause you to toss and turn at night. If you have ever spent a night tossing and turning without getting more than a total hour of sleep, you understand the struggle. The sun rises and you are immediately in a bad mood because you were unsuccessful at getting proper shuteye. In this article, we will explore why tossing and turning occurs and how to put it to bed, pun fully intended. 

There are numerous reasons that cause you to toss and turn all night. Overstimulation, an underlying medical condition, anxiety, and more are all potential causes. Let’s take a closer look at more causes and how they impact your sleep. 

Feelings Of Stress

Stress can cause a variety of physical and mental symptoms that can make it harder to fall asleep. High stress levels can cause tense muscles, which can make it difficult for your body to relax while lying in bed. A study from 2017 found that higher stress levels reduced overall sleep quality in medical students. 

Inconsistent Sleep Schedule

Going to bed when you are not tired, or going to bed too late or too early, can affect overall sleep quality. It seems strange that being overly tired can make it harder to fall asleep, but it happens a lot. The main thing researchers want you to know is that a consistent sleep schedule can reduce tossing and turning and increase sleep duration. 

Feeling Anxious

If you have an anxiety disorder, increased anxiety at night can make it harder to fall asleep and remain asleep. A 2017 study found that somatic anxiety significantly impacted sleep quality. An anxious or racing mind can make you feel restless, which can cause you to toss and turn more than normal. 

Being Overstimulated

The National Sleep Foundation notes that blue light from phones, TVs, and other electronic devices can delay the production of melatonin, the sleep hormone. Loud noises and bright lights from outside the bedroom can also stimulate the senses. The combination of blue light exposure and loud noises can cause you to toss and turn. 

Imbalanced Diet

Never underestimate the repercussions of a poor diet. There are nutrients in foods that support the body’s production of melatonin, in addition to other neurotransmitters that regulate sleep. An imbalance in these nutrients can make it more difficult to fall asleep. Keep track of the foods you eat and consider modifying your diet, focusing on fresh fruits, vegetables, nuts, seeds, lean protein, whole grains, and legumes. 

Underlying Health Conditions

Certain health conditions can lead to poor sleep quality. The most common conditions that cause sleep troubles are as follows:

• Sleep apnea: This sleep disorder causes people to repeatedly stop breathing and breathe shallowly while sleeping. The interruption of your breath during sleep can impact your ability to sleep soundly; thus, you can toss, turn, and wake up frequently throughout the night. 
• Restless leg syndrome: This causes a person to have an overwhelming urge to move their legs. Researchers note that this restless sensation most commonly occurs when the body is at rest, such as lying down in bed. Due to the constant need for movement, people with this condition can experience frequent tossing and turning. 
• Insomnia: Characterized by the inability to fall or stay asleep, insomnia can cause people to rely on various things to achieve the smallest amount of sleep. Insomnia can also be caused by other health conditions. Insomnia can cause a lot of movement in bed, but is typically characterized by an inability to fall asleep. 

How To Stop Tossing And Turning At Night

If you frequently toss and when you finally lay your head to rest, you are in need of a good night’s sleep. Continue reading to learn how to improve sleep hygiene and reduce tossing and turning.

• Turn off the electronics at least one hour before bed to help prepare your body and mind for sleep. That means that you should not be looking at your phone or watching TV in that hour before bed. Choose to read a good book to help relax the body before bed. 
• Follow a consistent sleep schedule by aiming to go to bed and wake up around the same time every day. Traveling, appointments, or concerts and performances can get in the way of your bedtime. Whenever possible, do your best to maintain a consistent sleep schedule in order to help your body fall asleep every night. 
• Establish good sleep hygiene by creating a bedroom that you feel comfortable sleeping in. Get yourself a high-quality bed and invest in bedding that suits your body. Perhaps you require cooling sheets or a flatter pillow. Whatever you need, do yourself a favor and make your body comfortable. You spend one-third of your life sleeping, so invest in yourself!
• Engage in exercise or some form of physical activity during the day to help improve sleep quality. Sitting, sitting, and more sitting will not burn off excess energy. If you find that you have a lot of energy at the end of the day, consider moving your body more throughout the day.
• Practice a variety of relaxation techniques to find out which one works best to calm your mind and body. Research indicates that various breathing techniques can help relax the body and improve sleep quality. You can engage in meditation, deep breathing, grounding techniques, or visualizing to ready the body for sleep.

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It can be very difficult to see a partner, a friend even, struggling with their mental help. They fall into a slump and that can strain the relationship. For anyone in a long-term relationship, a mental health slump will likely occur at some point. In fact, about 50% of Americans will experience some form of mental illness at some point during their lifetime. 

How do you approach a partner who is experiencing a mental health slump? There are supportive strategies that can be highly beneficial for both of you. Just remember that you are there for your partner, even in times of hardship. Continue reading to learn how you can help support a partner who is struggling.

No Toxic Positivity Allowed

There is no need to be an ever-positive ray of sunshine when it comes time to help a partner in need. There is no need to say things like, “Be positive!” Don’t remind them how much they have to be grateful for because that will usually cause them to feel shame. It may also make them feel as though you misunderstand their situation. 

Do Not Ignore The Situation

Ignoring something does not make it go away. The last thing you want to do is bottle up feelings and hope for the best, and you shouldn’t want that for your partner either. Do not ignore your partner’s mental health slump because that will only cause them to feel more isolated. Begin the dialogue and proceed in a gentle way.

Begin The Conversation Sensitively

Ideally, you should approach this conversation with a sensitive and delicate touch. Your partner is in a fragile state, so begin with a phrase like, “I’ve been thinking about you and I’m curious how you are doing.” You can also say something like, “I care about you and want to be here for you.” Ask if there is a special way that you can support them, as you may not be aware of how to do that.

Be Clear On How They Want To Be Supported

Everyone requires their own solutions for their given difficulties. Some people may choose or not choose to accept support. That is why it is paramount for you to get clear about your partner’s needs. Perhaps they need you to just be there and be silent, or you take walks together. Understanding and respecting your partner during their mental health challenges will only strengthen the connection between both of you. Plus, your relationship will remain in better standing as you support them, while also allowing them to experience their own symptoms. 

Don’t Give Unsolicited Advice

It is almost human nature to offer advice or suggestions when someone is in need. There is a time and place for advice, though. Sometimes, the best advice you can give is nothing at all. Oftentimes, your presence and quiet time is appreciated above all else. Just be there for your partner, show them respect, and understand that they are going through a mental health slump. Your relationship will likely become stronger when you offer your support and allow them to work through their depressive symptoms.

Validate Your Partner

People usually crave validation and safety in times of hardship. They want to feel love and there is nothing wrong with them wanting that. Even if your partner feels shame, confusion, or anger, use phrases like, “I can see that you are struggling and how much effort you’re putting forth.” You can also say something like, “What you are saying and feeling is understandable.”

Make Plans To Do Something Fun

It is very common for mental health issues to tell the person lies. For example, a person’s mind may tell them that they will not enjoy an activity that usually invites joy. You should suggest and plan activities that can help shift your partner’s energy. If they are really against the suggestion, though, do not force them to engage. Your suggestions can be very low-maintenance, such as going for a walk or hike, playing a board game, or getting a massage. 

Know Your Own Limits

For your own mental health, make sure that you know where the line in the sand is. There is a distinction between being a partner and being your partner’s therapist. You can always encourage your partner to find support, be that in the form of a therapist, life coach, or support group. That doesn’t mean that you abandon your partner; rather, it just reaffirms the boundaries in your relationship. You are not your partner’s sole emotional caretaker!

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The body goes through many changes during perimenopause, menopause, and postmenopause. These changes can affect how women feel and the way the body functions. It can be a frustrating and difficult time, as women can experience increased anxiety, sleep disturbances, cognitive impairment, mood swings, and depression. Roughly 85% of women report experiencing varying degrees of these symptoms during these three stages. 

Why does the body go through these changes during these stages of menopause? Health experts note that intricate neurotransmitter and hormonal changes impact the brain and cells within the nervous system. Cognition, sleep, and mood are significantly impacted by these menopausal changes, contributing to the physical and mental changes. As with most things, symptoms vary from person to person and each menopausal individual may experience these changes in varying severity. 

Women can address these symptoms with different lifestyle changes, supplements, and medical interventions. The most underrated way to address these symptoms, however, is through mindset shifts. According to research conducted by menopausal experts, the way women and society approach menopause can make it an empowering time, not a dreadful experience. 

Cultures That Embrace Menopause Experience Better Outcomes

Menopause is shrouded in mystery and shame for women in most western cultures. A 2023 survey of women in the United States found that 60% consider menopause to be stigmatized. A study from 2023 found that 83% of women felt that the menopausal symptoms were stigmatized. Additionally, 37% of women said that they felt shame associated with their own symptoms. Other research indicates that nearly 50% of women do not feel informed enough about menopause, and 60% say they didn’t learn about it until they started experiencing symptoms. 

By changing the cultural narrative surrounding menopause, women may feel more empowered about facing menopause. There are other cultures around the world where women do not fear menopause, which correlates to fewer symptoms. In Japan, for example, the word for menopause is konenki, which translates to “renewed energy.” It is a new phase of life that women should not dread. Interestingly enough, research has found that Japanese women report fewer struggles during menopause than women in the United States. 

Mindset Shifts To Make For Menopause

The way women approach menopause can change how they experience it. Now that there is more information about the topic, women can stay more informed. Additionally, they don’t need to feel shame or hide the fact that they are going through the different stages of menopause. It is a time of transition and there are inevitable changes that need to occur in the body. That said, there are mindsets and outlooks that can help make menopause a greater experience. 

Menopause Can Serve As A Time For Professional Growth

From a professional standpoint, menopause can serve as a time for growth and renewed sense of self. Many women report that they experience the height of their careers during menopause. They are wiser and have more life experiences, in addition to being more sure of themselves. Embracing that power can make a huge difference in the workplace. By being more self-aware and accepting of bodily changes, women can let go of worry. A 2023 survey found that the majority of women don’t feel supported in the workplace during menopause. That means that there is room for a cultural shift around menopause! 

Shed Expectations Of Youth And Fertility

Quite literally, menopause marks the end of having a menstrual cycle. That sets off hormonal changes in the body, resulting in common menopausal symptoms. This time should not be viewed as an ending; rather, look at it as a new beginning. There are no constraints of fertility, the monthly cycle, and unattainable expectations forced on women during their younger years. Menopause can be a liberating experience if women shed those expectations of fertility and youth! When women free themselves from those expectations, they may feel more grounded and powerful, even while experiencing hormonal changes and bodily changes. 

A Time For Rediscovery

Sometimes, it is perfectly acceptable to be selfish. Menopause, much like other moments in life, is a transitional phase, meaning there are opportunities for rediscovery. Part of the process is physical, as there are many physical changes that happen during menopause. But a lot of menopausal changes can be caused by a disconnect between the mind and body. The body responds differently to things it used to do, which can affect how women think about themselves. For example, workouts that used to be effective are no longer effective. Decreased estrogen levels can make it harder to build lean muscle mass. That can be frustrating, but it can also be a time to discover new ways or techniques that support the body. 

By developing a growth mindset and being curious and open, it is possible to be rewarded with another third or half of life that holds opportunity and creativity. During menopause, women can focus on themselves and learn how to approach things differently. Advocating for the self can be very powerful!

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Swimsuit season may be over, but that doesn’t mean you have to let yourself go. Many advertisements force you to think that fall is a time to get cozy with a fattening pumpkin spice latte. Don’t let an extra layer of clothing cause you to pack up and put away your workout attire or avoid gyms and workout classes. There is a balance to this new season, and you practice both comfort and dynamic activity.

You may be drawn to the coziness and mindfulness that this season inspires. You’ll have plenty of time to be cozy, but you also have a lot of energy to expend. Keep the excitement and maintain workout momentum by getting creative this fall with unique autumn activities. Gym goers may keep their regular routines, but others may want to continue the outdoor lifestyle they maintained during summer. Continue reading to learn about activities to keep you active throughout fall. 

Layer Up Against The Elements

If you have the proper cold weather attire and gear, you’re more likely to stick to your exercise goals. Extra layers, water/windproof shells, merino wool socks, and more can make a big difference in your comfort level. You do not need to drop a fortune on an entirely new workout wardrobe, though. Invest in a couple new pieces of clothing, such as a fleece or reflective rain jacket, to help you stay safe and comfortable during outdoor workouts.

Hit The Trails

Whether you want to go for a hike or run the trails, a softer surface can help reduce the impact on your joints. That means investing in a quality pair of trail-running shoes with great support can help save your knees and ankles. Uneven terrain can also increase cognitive motor function and overall coordination. Taking a break from listening to music or podcasts can also help you tune into nature. Researchers suggest that running on a trail and listening to nature sounds can improve mental health more than drowning out nature sounds with loud music.

Try A New Class

Is your current workout regimen causing you to lose interest? Perhaps you are not developing the strength or mobility that you want to achieve. A new workout class may help reignite your love for physical activity. Pilates, for example, may help improve core strength and flexibility. If you belong to a gym, consider taking part in their group classes. If you don’t have a gym membership, consider ClassPass, which helps you try classes at different locations in a commitment-free way. You can also try out a streaming workout service from the comfort of your own home. 

Venture To A National Park

National parks offer some of the best terrain in the country. The best part of exploring them during fall is that you are not oppressed by the same heat that exists during summer. Plus, parks are usually less-crowded, making trails a bit easier to navigate. Campsites are also less crowded as a result, if you enjoy camping. Maybe you want to take a beginner rock climbing course or start mountain biking in Moab, Utah. Whatever your adventurous desires are, we encourage you to attempt them and tackle activities with nothing but excitement. 

Do A Pumpkin Workout

Pumpkins are starting to show up in different stores. You may buy one or two and put it outside your home until you carve it closer to Halloween. That’s fine and dandy, but what if you use that pumpkin as a weight and engage in a creative pumpkin workout? Treat your pumpkin like a medicine ball or kettlebell and engage in some lower body workouts. You can do a lunge with a twist, goblet squat holding the pumpkin under your chin, or perform thrusters, squatting with the pumpkin and then pressing it above your head. There are many people who have developed pumpkin workouts online, so give the old Google a search and see what you find!

Connect Your Mind And Body

Not all fall workouts have to be adventurous. Sometimes, it can be highly beneficial to look inward and deepen your mind/body connection. The back-to-school rhythm of life can help prepare you for a healthier winter. That makes fall the perfect time to engage in yoga, Tai Chi, or other restorative exercises. These activities can help improve balance, relieve stress, and help you think more clearly. 

Exercise With A Friend

Motivating yourself to work out can prove challenging as the seasons change, especially during the holidays. With a workout buddy, you can help hold each other accountable, rain, shine, or snow. Begin a lunchtime walking club at your office or host walk-and-talk meetings to change up the scenery. Check local coffee shops for community center boards that offer workout groups or classes. You can even check NextDoor or Meetup to help find workout groups in your area.

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Meditation, yoga, tai chi, deep breathing, and listening to music can help tame stress. Sometimes, you don’t want to meditate or listen to music because you will only fester and become more agitated. If you want to combat stress without exerting a lot of effort, sitting down and inhaling the scent of essential oils can be a great idea. It is a low-maintenance practice that has proven to be very effective. 

The olfactory system affects the part of the brain that regulates emotions. That’s why certain smells can trigger memories or feelings, both negative and positive. A 2016 review of studies found that aromatherapy was effective at reducing pain when combined with regular treatment. Aromatherapy can also be a useful tool to help reduce stress and anxiety. Many people report that aromatherapy helps to establish a general state of calm. 

How Do You Choose?

Many research studies have found that various essential oils exhibit stress-reducing and anti-anxiety properties. Generally speaking, you can use essential oils safely, save for a few that should not be used by certain groups, for example, pregnant women. Essential oils require dilution to prevent adverse reactions, so keep concentration levels below 5%. Pay attention to the dosage, purity, and application method. Some oils are perfectly safe when inhaled, but not when applied to the skin, which is why dilution is necessary. When you diffuse essential oils for stress relief, keep the following in mind:

• Follow proper dilution guidelines. 
• Diffuse intermittently, typically for 30 to 60 minutes on and 30 to 60 minutes off. 
• Make sure you diffuse in a ventilated area.

Sandalwood Essential Oil

Sandalwood oil comes from the wood and roots of the East Indian sandalwood tree. Many consider this tree to be one of the most valuable trees in the world, primarily because of the health properties. A small study from 2006 found that sandalwood oil was effective at reducing anxiety in participants. Unfortunately, the sample size was too small to draw conclusive evidence, but results were promising. 

Lemon Essential Oil

Sourced from the leaves of the lemon plant, lemon essential oil may exhibit sedative and anxiety-reducing properties. Lemon essential oil offers a bright aroma that may help boost your mood and contribute to a positive outlook. A 2018 study found that lemon essential oil had a positive effect on dopamine activities in mice. A previous study from 2005 found that lemon essential oil improved cognitive performance, concentration, and attention span in students during the learning process.

Jasmine Essential Oil

A beautifully scented oil, jasmine essential oil comes from the flowers of the floral jasmine plant. It has been known for its ability to calm the mind and uplift mood. A 2010 study examined jasmine essential oil and found that it increased blood oxygen saturation, breathing rate, and blood pressure when compared to a placebo. A 2013 study found that participants who inhaled the aroma of jasmine essential oil experienced a significant decrease in negative emotions and had an overall mood boost. 

Clary Sage Essential Oil

Clary sage is a flowering herb native to the Mediterranean region. It may help reduce stress levels because of its ability to decrease cortisol (the stress hormone), as per a 2014 study. This study, which included menopausal women, also found that clary sage essential oil provided antidepressant effects. 

Orange Essential Oil

Orange essential oil exhibits anxiolytic properties, meaning it helps reduce anxiety. Because orange essential oil has a vibrant aroma, it may increase alertness or heighten the senses. In conjunction with its calming effects, orange essential oil may help balance your mood and regulate anxiety levels. Unfortunately, it did not have the same effects as tea tree oil did in a controlled study. 

Chamomile Essential Oil

Perhaps you drink a cup of chamomile tea if you want to unwind before bed. The chamomile plant is said to have sedative effects, and chamomile essential oil is no different. Chamomile essential oil may exhibit relaxation properties that can aid with sleep. An eight-week study from 2017 found that 58.1% of the participants experienced a reduction in symptoms of severe generalized anxiety disorder after using chamomile extract. A smaller 2018 study found that chamomile therapy was able to reduce symptoms of anxiety and decrease cortisol levels. 

Ylang Ylang Essential Oil

Growing on the Cananga tree, ylang ylang is a yellow, star-shaped flower native to countries like Malaysia, Indonesia, India, and parts of Australia. Ylang ylang essential oil may have a relaxing effect by way of decreasing blood pressure. Preliminary research shows that it helps decrease blood pressure, but more research is necessary to confirm these findings.

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We’ve all been in this situation: it’s the middle of the night, you wake up, and cannot fall back asleep, no matter what you do. Perhaps you count sheep, experiment with 4-7-8 breathing, or think about a peaceful, relaxing scenario and you still toss and turn. There’s no need to wrestle with your blankets in a restless state or resort to doom-scrolling on your phone until your morning alarm goes off. 

After waking up in the middle of the night, you should take a moment to breathe and consider things that will negatively affect your sleep for the remainder of the night. How do you do that, though? In this article, we will provide advice from sleep experts on how to fall back asleep after waking up in the middle of the night. We will also suggest tips that may prevent you from waking up at night!

Woke Up In The Middle Of The Night? Here’s How To Fall Back Asleep

The worst thing you can do when you wake up in the middle of the night is look at your phone. You don’t need to look at the time because that only makes things worse, at least for most people. In addition to the blue light keeping you awake for longer, you could start to feel frustrated about waking up and not being able to fall back asleep. 

Sleep experts actually recommend getting out of bed, especially if you feel frustrated and your mind is racing. Get up out of bed, go sit somewhere, and engage in something calming and relaxing. Reading a book, meditating, or practicing deep breathing can help calm the mind and body. Whatever you do, don’t bring your phone with you because the blue light won’t do you any favors. You can, however, turn on a dim light while you engage in your quiet, calming activity. 

What’s important to note is that the activity itself may not make you sleepy. The goal is that it passes the time, which may not be the result you want. Isn’t the activity supposed to lull you back to sleep? The point of leaving your bed is to teach yourself that the bed is not a place to toss and turn; rather, it is a place for sleep. The more you toss and turn and force yourself to feel sleepy in bed, the more you will stay awake. Your bed, then, is no longer a place of sleep. Sitting on the couch and reading is a great activity, but don’t force sleepiness to happen. When you get sleepy again, you can return to your bed. 

How To Prevent Nighttime Wake-Ups

If you wake up at night, getting out of bed may help you out in the long run. In order to prevent those midnight wake-ups, there are strategies that sleep experts encourage people to practice. Going to bed later than your usual bedtime is one of those strategies. If you have trouble falling asleep or struggle with waking up early, going to bed later may help. Going to bed early only works if you are actually tired and sleepy. It is of no benefit to you if you go to bed early and lie there with your mind racing at 100 miles per hour. 

Sleep experts note that it is better to go to bed when you feel sleepy. That will give you more confidence in your ability to fall asleep, as opposed to going to bed because you think you should. Going to bed when you are actually tired will help you fall asleep faster. Chances are that you will wake up less often throughout the night. There are also many bedtime routines that can help you wind down and promote relaxation. Just remember that if you do wake up in the middle of the night, don’t put too much pressure on yourself to fall back asleep instantly. That will only make the issue worse.

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Nobody wants to look in the mirror and see saggy skin. It is a reminder that the days of your youth are long gone and that old age awaits. Or, you don’t have to look at it that way! Are you a glass-half-full person, or what? You can figure out the cause of your sagging skin and take the necessary steps to fight the effects of aging and keep the skin looking as healthy as possible.

If you want to take an integrative approach to skin longevity, you have to determine why your skin is sagging. Don’t jump to a conclusion because you don’t want to treat the wrong issue. Knowing exactly why you have dark spots, redness, or even aging or sagging skin can help you establish a treatment plan. Photoshop and botox injections are not the answers! Your skin can look healthy if you do the work to understand why it doesn’t look the way you want. Below are three of the most common causes of sagging skin and what you can do to support it. 

Lifestyle Factors

If you are an SPF addict and you don’t spend lots of hours in the sun, you may want to look at your lifestyle habits. How is your sleep? Do you have high stress levels? A lot of research indicates a clear connection between the health of your skin and your stress levels or sleep health. Due to melatonin, your skin enters repair mode when you sleep. Melatonin plays an integral role in skin repair from UV light, stressors, pollution, and environmental exposure. If you don’t rest, your skin can suffer because the body isn’t producing enough melatonin for the skin to repair itself. 

Next, you have stress. According to research, the skin acts as a stress perceiver and is a target for the body’s stress response. Psychological stress tells the brain and the skin to release hormones that trigger inflammation. Those hormones impair wound healing, accelerate aging, and worsen skin conditions. 

The mind and body, including the skin, will be grateful if you add stress-relieving practices to your daily routine. Yoga, meditation, tai chi, journaling, exercise, or dancing all count. Whatever works to relieve stress, so long as it isn’t harmful to your health, is beneficial. Consider meeting with a therapist or psychologist if you need to talk with someone. Tending to your mental health can, whether you believe it or not, improve your complexion. 

UV Exposure

Collagen and elastin are the skin’s structural proteins that keep it taught and firm. If anything gets in the way of those two proteins, your skin will most likely sag. If you like to sunbathe, you expose yourself to a lot of UV rays, which can penetrate the epidermis and damage skin cells, proteins, and elastic fibers that maintain firmness. In fact, one study found that 80% of signs of visible skin aging (wrinkles, dark spots, and fine lines) are attributed to sun damage. Even if sagging skin isn’t your main concern as you age, UV exposure is to blame for the majority of aging skin that you see. 

You cannot magically undo years of UV skin damage, but you can start taking better care of your skin when you want to venture into the sun. Dermatologists agree that you should wear sunscreen every single day, especially if you are going to be outside. If you plan to spend time in the sun, make sure to reapply every two hours. Additionally, consider using a cleanser, retinol, and moisturizer to remove dead skin and encourage cell turnover.

Age-Related Skin Sagging

You can’t turn back the hands of time. Even if you live a clean lifestyle, sleep great, nourish your skin, reduce stress or use the most expensive skin care products and treatments, your skin will still develop fine lines and wrinkles. Sagging is just a normal part of aging. It’s never a bad idea to spend more time caring for your skin. After all, it is the largest organ in the body. Just understand that sagging is natural and will happen over time. For example, collagen production starts to decline in your mid-20s, and you lose about 1% each year. Women in menopause experience a significant drop close to 30%! 

Sometimes, you just have to face the facts: you cannot fight life’s clock, nor should you feel like you have to. You can, however, cleanse the skin, use a toner, apply moisturizer, use eye creams, lather up in body butters, and protect it when out in the sun. You can also eat to improve skin health (click here for more info on that) and take supplements to encourage healthier skin. Just make sure to look for high quality products if you want to use supplements.

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The days are here, friends! You know what days we are talking about, the ones where you sit by the pool, throw a football on the beach, go on the lake, or, quite literally, you soak up the summer sun. There is nothing quite like a lazy summer day in the sun, but you’ll suffer the consequences if you don’t properly care for your skin. 

In your younger years, you probably weren’t as vigilant about sun protection. Once you pass a certain threshold, you understand the importance of skin care, especially if you are going to be in the sun. You also understand that you have to properly care for the skin after sun exposure. You won’t always return home from a day in the sun with a sunburn. You can, however, decrease your risk of sunburn by taking precautions, such as applying sunscreen and finding shade when possible. When you feel like your skin is a little hotter than usual after sun exposure, apply the after sun lotion in this article. 

Green Tea

This after sun lotion contains green tea, which may seem like an unusual ingredient for such a DIY skin care product. Green tea works to reduce inflammation and provides lots of antioxidants and polyphenols that fight sun damage and free radicals. Even if you do not get burnt, these antioxidants can help fight the free radicals that develop from sun exposure. Green tea also works to fight the signs of aging and promotes rejuvenation, which is necessary after sun exposure. 

Aloe Vera Gel

When you think of after sun care, your mind probably goes straight to aloe vera gel. It soothes the skin and helps accelerate recovery from a sunburn. If you put it in the fridge and then apply it to your warm, sunburnt skin, it is a revelation. Most people have used the sap from the aloe plant to soothe skin for centuries. It has an instant cooling effect and works to fight inflammation. Studies have shown that aloe vera also increases cell turnover and promotes new cell growth. Mostly composed of water, aloe vera works to moisturize and nourish the body, enhancing the skin barrier and preventing moisture loss after application.

Essential Oils

Similar to aloe vera, some essential oils, such as peppermint essential oil, provide an instant cooling effect when topically applied to the skin. Peppermint essential oil helps to draw heat out of the body, which is necessary if you have a sunburn. Finally, the lavender essential oil in this after sun lotion has a soothing scent that helps to calm the mind and body. It also works to clean the skin’s surface, reduce inflammation, and lessen pain. 

After Sun Lotion

Ingredients:

• 2/3 cup coconut oil
• 2 tablespoons beeswax pellets
• 1 tablespoon matcha green tea powder
• 1/3 cup pure aloe vera gel
• 25 drops vitamin E oil
• 25 drops peppermint essential oil
• 20 drops lavender essential oil

Instructions:

• Add the coconut oil and beeswax pellets to a small saucepan over medium low heat. Stir frequently until fully melted and clear.
• Add the matcha powder and stir to combine. Allow the matcha to steep in the oil and beeswax mixture for one hour over very low heat. 
• Pour the matcha-infused oil mixture through a cheesecloth or fine mesh sieve into a heat-safe bowl. 
• Add the remaining ingredients to the same bowl and whisk all of the ingredients together by hand or with an electric mixer. 
• Once you have thoroughly whisked the ingredients, pour the mixture into a glass jar and allow it to cool at room temperature. This will take some time. 
• When the mixture is cool, you can use it immediately. If you want to go the extra mile to have a fluffy consistency, you can pour the mixture back into a bowl and whisk with an electric mixture. 
• Store the after sun lotion in a glass jar in the fridge to keep it as fresh as possible. This will also enhance the cooling effects of some of the ingredients in the after sun lotion.

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Breathing is something that you do without thinking about it, making it an automatic bodily function. If you are in tune with your body, you know that your breathing rate elevates in times of stress. This is a natural part of the body’s fight-or-flight response, just as slower breathing occurs during the rest-and-digest state. 

The good news is that you have the power to change your own breathing pattern. According to scientific studies, controlling your breath can help you manage stress and stress-related health conditions. Yoga, tai chi, and certain forms of meditation use breath control to promote relaxation and mind-body awareness. Deliberately changing your breathing pattern can help you prevent hyperventilation. 

A stressed person will usually breathe in an anxious way, e.g. shallow breaths that do not engage the diaphragm. That style of breathing disrupts the natural balance of gases in the body. Shallow breathing can prolong anxiety, whereas controlled breathing can help reduce stress hormones, lower blood pressure, and balance oxygen and carbon dioxide levels in the blood. Continue reading to learn about breathing exercises that can help reduce stress.

Diaphragmatic Breathing

Also known as belly breathing, diaphragmatic breathing can help you use the diaphragm properly. In addition to helping you manage stress, it may help you ease constipation, reduce blood pressure, and relieve headaches. Practice diaphragmatic breathing for five to 10 minutes, three to four times per day for best results. 

Lie flat on your back with your knees slightly bent. Rest your head on a pillow and consider placing a pillow or bolster under your knees for support. Place one hand on your upper chest and one just b below your rib cage so you can feel the diaphragm move. Inhale through your nose and feel your stomach press into your hand. Keep the other hand on your upper chest still and hold for a second. Exhale through pursed lips, tightening your abdominal muscles to expel all of the air. 

Lion’s Breath

This is an energizing breathing practice that is quite common in yoga sessions. In addition to reducing stress, it may help relieve tension in the jaw and facial muscles. To do this breathing technique, sit up straight in a cross-legged position. Press your palms against your knees and spread your fingers apart. Inhale deeply through your nose and open your eyes wide. Simultaneously, open your mouth as wide as you can and stick out your tongue, bringing the tip toward your chin. Exhale with a longe “haaa” sound and direct your gaze toward the front of your nose. Do this breath about two to three times. 

Equal Breathing

Equal breathing is the practice of focusing on matching the length of your inhale to the length of your exhale. Bye making your breath smooth and qual, you can bring about balance. According to research, older adults with high blood pressure who practiced this technique increased oxygen supply to the brain and lungs. Make sure to find a breath length that isn’t too difficult, for example, somewhere between three to five seconds. 

Sit down in a comfortable position and find your center. Breathe in through your nose, counting the duration of your inhale. Exhale for the same amount of seconds as your inhale. If you want, you can add a slight pause between your inhale and exhale if you feel comfortable. Continue practicing this technique for at least five minutes. 

Deep Breathing

Deep breathing works relieve shortness of breath because it helps prevent air from getting trapped in your lungs. It also helps you breathe in fresher air and may contribute to feelings of deeper relaxation. While sitting or standing, draw your elbows back to allow your chest to expand. Take a deep breath in through your nose and retain this breath for five seconds. Slowly release the breath through your nose. Continue with this breathing pattern until you feel more centered and relaxed.

Pursed Lip Breathing

This is a simple breathing exercise that can help you slow down your breathing because it requires you to apply effort with each breath. You can engage in pursed lip breathing at any time, but it may be most useful during activities such as bending, lifting, or climbing stairs. Ideally, practice this breathing exercise four to five times per day when you begin to correctly learn how to do it.

Sit down on the edge of a chair and keep your back straight. Relax your neck and shoulders and keep your gaze forward. Keep your mouth closed as you inhale slowly through your nose for two seconds. Purse your lips and exhale slowly, blowing air through your pursed lips for four seconds. Continue alternating until you complete about 10 cycles. 

Resonant Breathing 

Resonant, or coherent, breathing involves breathing at a rate of five full breaths per minutes. How do you achieve this rate? You inhale and exhale for a count of five, respectively. By breathing this way, you can maximize your heart rate variability (HRV), promote stress reduction, and reduce symptoms of depression. To do this, sit down in a comfortable position. Inhale for a count of five and then exhale for a count of five. Continue this breathing pattern for a few minutes. 

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