Too often does stretching get overlooked, even for people who regularly frequent the gym. Everyone wants to show off their gains, but showing off flexibility and mobility is equally as important. Mobility is understated, especially for seniors and elderly adults. The reality is that the ability to move with ease is not fully appreciated until your movement is restricted. 

There are certain challenges that come with limited mobility, most of which are more noticeable in older age. For this reason, most people relate mobility and the elderly to a rehabilitation setting, i.e. physical therapy. Mobility training for older adults (or even younger and middle-aged adults) is not exclusive to medical clinics or rehabs. You can engage in mobility and flexibility training in the gym, outside in the park, or in the comfort of your own home. 

Stretching works to release muscle tension and soreness, helping you reduce the risk of injury. It may also aid with better muscle control, balance, coordination, and circulation. Consider the following stretches to improve both flexibility and mobility. 

Chest Stretch

You can stretch your chest by sitting or standing up straight and extending both arms to the side, palms facing forward. Reach your hands back, as if someone is pulling your arms, until you feel a stretch across your chest and along the front of your arms. Should you have difficulty holding your arms up and out to the sides, you can use a wall to stretch your chest. Place your right hand on a wall and step forward until you feel a stretch in your right pectoral muscle. Switch sides and make sure not to overstretch. 

Neck Stretch

Sit or stand up straight and elongate the spine. Stretch the back of your neck by slowly bringing your chin to your chest. Breathe deeply for about 10 seconds in this position and then roll your head to each side, holding each position for 10-15 seconds. 

Upper Arm And Shoulder Stretch

Begin by sitting or standing up straight and hold a towel in your right hand. Extend your right arm overhead and let the towel drip down behind your back. Grab the other end of the towel with your left hand and pull down gently, bending your right arm until you feel a stretch along your tricep and outside of the shoulder. Hold for five deep breaths and then repeat on the other side. 

Hamstring Stretch

Lie flat on your back and straighten your legs. Extend your right leg up perpendicular to the body and keep the sole of your foot facing the ceiling. Interlace your fingers behind your right leg and pull it toward you, keeping your left leg, hip, and lower back flat on the ground. Stretch until you reach about a six or seven on the scale of intensity and hold for 20 seconds. Repeat on the other leg. 

Ankle Stretch

Begin by sitting up straight in a chair with your feet flat on the ground. Begin by moving your foot up and down and side to side, holding each position for 20 to 30 seconds. Repeat on the other foot.

External Hip Rotation

Begin by lying flat on your back with both knees bent. Plant your feet flat on the floor before lifting your right foot off the floor and closing it over your left thigh, just above the knee. Your right knee should be out to the side and your legs should look like a figure four. You can hold that position if you feel a stretch, or deepen the stretch by grabbing behind your left hamstring and pulling your left leg closer to you. Hold for 20 to 30 seconds and then repeat on the other leg. 

Lower Back Stretch

Lie flat on your back with your knees bent and feet together, keeping your feet flat on the floor. Keep your knees together as you lower your legs to the left side, twisting your torso until you feel a stretch. Look to your right and keep your shoulder flat on the ground. Hold for 20 to 30 seconds and then repeat on the other side.

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Entering the summer months is a wonderful time of year. You get to take vacations, enjoy fun in the sun, and explore in nature. Even if you don’t do all of those things and decide to enjoy grilling in the backyard, you run the risk of getting attacked by various bugs. Warmer weather means that pests become more active, especially as grass grows. Summer pests are drawn to grass and flowers, and the increased moisture means that they have more access to water. 

Common Summer Bugs

Mosquitoes are the problem children of summer, especially if you live in a humid climate. They hide in tall grass, so experts recommend keeping grass short (no more than three inches high) to help keep them at bay. Additionally, trim bushes, hedges, and plants to reduce the likelihood of mosquitoes ruining your summer. Plus, mosquitoes can expose you to a variety of viruses and fever, so do your best to fend them off. 

Besides mosquitoes, ants, wasps, hornets, ticks, and flies thrive during the summer months. Many of these bugs hatch or breed during the summer because of the heat and humidity. The last thing you want is for these pests to ruin your summer plans, so keep an eye out for them and act appropriately. 

Why Use Essential Oils?

Essential oils are highly concentrated with powerful scents, and bugs tend to not like them. When they get a good whiff of certain essential oils, they tend to steer clear of the area. For example, crickets and ants do not like the smell of peppermint essential oil. Gnats despise lemongrass essential oil, peppermint essential oil, and vanilla extract. You can use one essential oil or a combination to help keep those creepy, crawly, biting pests away. 

Peppermint and eucalyptus essential oils act as natural bug repellents for squash bugs, beetles, ants, fleas, spiders, aphids, and whiteflies. Some people even use these two essential oils to help repel mice. Lemongrass essential oil can help repel both flying and crawling pests without harming your plants, animals, or skin. It is especially great at repelling gnats. Rosemary essential oil can help repel flies, fleas, and mosquitoes. It is also a great garden plant to have because it can deter insect larvae, which can easily destroy cucumbers, tomatoes, melons, and even some root vegetables. 

Tea tree oil is another great one for keeping mosquitoes at bay, and even killing mosquitoes. If you already have some mosquito bites, tea tree oil may be great to apply to the area, as long as you dilute it with a carrier oil. Cedarwood essential oil is a powerful tick deterrent, and it’s safe to use for dogs, so long as you dilute it. You can soak dog collars in a cedarwood and water mixture to help keep ticks off them on summer hikes. 

DIY Bug Repellent Lotion Bars

Ingredients:

• 1 cup coconut oil
• 1/2 cup cocoa butter
• 1/2 cup shea butter
• 1 cup beeswax
• 30 drops essential oils of choice (pick one or two from the ones we mentioned)

Instructions:

• Add the coconut oil, cocoa butter, shea butter, and beeswax to the top of a double boiler over medium-low heat. Make sure that there is about an inch or two of water in the bottom of the boiler. 
• Stir the ingredients every so often until fully melted. Remove from heat and allow the mixture to cool for a few minutes before adding the essential oils. Mix well to combine.
• Pour the mixture into silicone molds or metal tins and allow the mixture to solidify, either at room temperature or in the fridge to accelerate the process. 
• Once completely solidified, remove the bars from the molds and store in an airtight container in a cool place for up to one year.

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Summer is nearly here, and you are likely planning to spend more time outdoors. Perhaps you spend a day at the beach, lake, or pool, or maybe you go on a long hike. By spending so much time outside, you increase your exposure to sunlight, insects, and other things that can cause itchy or painful rashes. Sometimes, the cause of the rash may be a mystery, but this article intends to explain the unexpected causes of summer rashes. 

You can easily prevent sunburn by taking the proper precautions. How do you prevent rashes, though? From swimmer’s itch and hot tub rash to polymorphous light eruption, we give you the low-down on common yet surprising causes of rashes during summer. 

Swimmer’s Itch

Swimmer’s itch differs from seabather’s eruption (covered later) because it occurs in areas not covered by swimwear. Microscopic parasites from infected snails that live in the shallow waters of lakes, streams, or the ocean can burrow in the skin. That causes an allergic reaction that looks like tiny red bumps or large welts. The parasites ultimately die in the skin because we are dead-end hosts, but the problem is that these bumps cause intense itching. Relieve the itch by taking an Epsom salt bath or a bath with ground oatmeal. You can also apply baking soda paste to the affected area to soothe the skin.

Heat Rash

Heat rash, or miliaria or prickly heat, occurs when sweat blocks the pores in your skin and starts to build up under the skin. This is a common problem in babies, but it can occur at any age, especially in hot and humid weather. Heat rash usually stings and itches, and you can identify it by small red bumps or clear blisters that break easily. You will see a rash in areas where you sweat more, for example, the armpits, elbows, and groin. Heat rash typically clears on its own, but you can ease itchiness by wearing loose-fitting clothing and cooling off the skin.

Margarita Dermatitis 

Unfortunately, drinking this classic alcoholic beverage that is either frozen or on the rocks will not cause a skin condition. That said, a dribble of citrus juice on the skin, which has been exposed to the sun, can lead to a nasty burn. This burn is known as margarita dermatitis, or phytophotodermatitis. This happens when a photosensitizing compound (furocoumarin) in limes and other citrus fruits, parsley, dill, and celery becomes activated by UVA light. That reaction causes a burning rash that develops within hours. 

It’s possible to develop blisters or red, itchy patches on the skin. Symptoms will be at their worst within two to three days. While the blisters heal, the skin may become darker, which can take months to go away. Just be careful when you handle citrus immediately after being in the sun. 

Polymorphous Light Eruption

If you have a sensitivity to sunlight and expose your skin to UV rays in late spring and early summer, you may break out in itchy, hive-like bumps. This phenomenon is known as polymorphous light eruption (PLE). According to research, PLE affects 10% of the general population. Those affected most likely live in northern versus southern climates. Researchers note that PLE occurs about 75% of the time in females between ages 20 and 40. People with fairer skin are also more susceptible. 

PLE is a hypersensitive reaction to the sun that will typically go away within 10 days. It usually only occurs once each season, when the weather warms up and the skin gets exposed to UV light. It tends to get better over the course of summer, but be careful on beach days or sunny vacations. If you want to relieve the itch, ask your healthcare professional about an anti-itch or antihistamine cream. Severe cases may call for a topical corticosteroid. 

Seabather’s Eruption

If you notice a rash under your swimsuit after a dip in the ocean, you may have seabather’s eruption, or pica-pica (Spanish for “itchy itchy”) or sea lice. This usually occurs when tiny thimble jellyfish and sea anemones get trapped under your swimsuit. They release stinging cells that inject a toxin, which causes an allergic reaction in the skin. You may notice a prickly sensation while swimming, but you’ll notice a reaction within four to 24 hours. It will look like a patch of insect bites or hives under your swimsuit. Make sure to remove your swimsuit and shower immediately after a swim in the ocean. Rinse your suit thoroughly in hot water to remove any remaining organisms, and consider an antihistamine if you notice something. 

Hot Tub Rash

About one to two days after you soak in water contaminated with Pseudomonas aeruginosa, which is found in the ground and water, you can develop a skin rash: hot tub folliculitis. This skin rash gets its name because it is more common in hot tubs. The reason for that is because hot water breaks down the chlorine that kills bacteria. The rash can also occur after swimming in a contaminated lake or pool. A hot tub rash is characterized by tiny millimeter-sized red bumps that are worse in areas that were covered by the swimsuit. You may notice itchy or tender pimples around hair follicles. The rash usually gets better on its own, but a doctor visit may be necessary if it doesn’t go away within a few days.

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To this day, people will swear by sit-ups as the one move that will help them achieve a washboard stomach. Now, it’s time to take your ab workouts to another level and leave sit-ups in the back of your closet in case of a rainy day. This is because recent exercise physiology studies have found that abdominal strength comes from various core movements. Don’t believe the studies? Even the U.S. Army is phasing sit-ups out of their Army Physical Fitness Test!

Sit-ups also impose large compression forces on the spine, which can lead to injuries. That is especially true if you don’t have the strongest back, or if you are experiencing soreness. Another downside to sit-ups is that they do not work your entire group of core muscles, whereas midline exercises do. Additionally, many popular ab exercises, like sit-ups, overwork the hip flexors, which can worsen lower back pain. The following ab exercises are far more effective at developing a six-pack, and they also benefit your back. 

Reverse Plank

When you do this exercise correctly, it engages your abdominal muscles, glutes, hamstrings, and lower back. Sit up straight with your legs extended in front of you. Place your hands on the ground by your hips and engage your glutes before lifting your hips toward the ceiling. Press into your heels to help elevate your body until it is a diagonal line from your head to your toes. Look toward the ceiling and breathe deeply. Hold for 10 to 20 seconds before resting. Rest and repeat for a total of three times. 

Standard Plank

The plank is a standard core isometric exercise that contracts muscles without movement. Recruiting all the major midline muscle groups, the plank strengthens the core and encourages better spinal alignment. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and knees under your hips. As you step your feet back to stand on your toes, engage your core and press your palms firmly into the ground. Do not sag your hips, or you will ruin the exercise. Keep the body in a straight line and hold the position for 15 to 30 seconds. Rest and then repeat two more times. 

V-Ups

Unlike sit-ups, V-ups do not only target the upper abs; rather, they work all of your major core muscle groups. Lie flat on your back with your arms overhead. Engage your core as you lift your legs up while simultaneously elevating your upper body off the ground to reach for your toes. Ideally, you form a “V” shape with your body during this exercise. Lower yourself back down after trying to touch your toes and then complete a total of 10 reps. If you cannot do a V-up, do a hollow-body hold, during which you engage your abdominals to lift your feet and arms about six inches off the ground. Hold for 10 to 20 seconds and then rest. Whichever you do, complete a total of three sets. 

Stability Ball Knee Tucks

Not only does this target the lower abdominal muscles, but it also engages your chest, shoulders, and glutes. Think of this exercise like a plank, only your feet are on a stability ball and then you tuck your knees toward your chest. To begin, place your hands on the ground shoulder-width apart and step your feet onto a stability ball behind you. Your shins should be resting on the ball. Draw your knees toward your chest by engaging your lower abs and then extend your feet back behind you. Complete a total of three sets of 10 reps. 

Side Plank

The side plank is another static plank variation that targets the oblique muscles. Lie on your right side and place your right forearm on the ground, keeping your elbow just below your shoulder. Extend the legs out so that your body is in a line, stacking your left leg on top of your right. Engage your glutes and core and push up to raise your left hip toward the ceiling. Your body should come to a straight line position. Hold for 15 to 30 seconds and then rest. Complete a total of three times.

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Besides being tiny little nuisances, ticks pose a serious health risk, as they can spread diseases. They have been known to spread Lyme disease and Rocky Mountain spotted fever. According to a 2018 report from the Centers for Disease Control and Prevention (CDC), tick-borne diseases more than doubled over the previous 13 years. Although a tick bite may not necessarily infect you with one of those diseases, it can cause irritation and discomfort.

If you enjoy going hiking or hanging at the beach during summer, it is possible that you will encounter some ticks. The best thing that you can do is to over-prepare by using an effective tick repellent. The problem with manufactured tick repellents is that they contain a lot of chemicals, many of which can harm the environment. If you want to take a more natural approach, there are various essential oils that may help repel ticks. Continue reading to learn which essential oils are the most effective. 

Essential Oils And Ticks

It is important to understand that most of the evidence on this topic is anecdotal, but there are studies that indicate that essential oils may effectively ward off ticks. To provide you with the best possible evidence, we looked at various studies that determined the efficacy of several essential oils for repelling ticks. As far as which oil is most effective? Well, that remains to be unknown at the moment, but we hope the following information helps you naturally repel ticks this summer. 

Clove Bud Essential Oil

One study analyzed 11 essential oils and found that clove bud essential oil was effective at repelling ticks. This finding has been substantiated by other studies from 2006 and 2018. Clove oil is actually an ingredient in a spider and tick repellent spray. You can make your own tick repellent using clove bud oil by adding 10 to 15 drops to one ounce of water. You can add solubol (used as a dispersant to help emulsify essential oils into water blends) if you so choose. Make sure to use a 4:1 ratio of solubol to water. 

Neem Seed Essential Oil

According to an animal study, neem seed oil was effective at killing tick larvae in cattle. There is strong anecdotal evidence, however, that suggests neem seed oil is great for repelling ticks. In fact, when applied to ticks, neem seed oil may help dislodge them from the skin. To use neem seed oil as a tick repellent, add equal parts neem seed oil to a carrier oil, mix well, and apply to the skin. Just make sure to do a patch test on your arm so you do not have an adverse reaction to the oil. 

Lemon Eucalyptus Essential Oil

This combination essential oil is like a one-two punch for insects. It is a classic oil in many insecticides, but you can make your own by adding 15 to 20 drops of lemon eucalyptus essential oil into four ounces of water. You can also add solubol to help distribute the oil in the water. As mentioned earlier, make sure to use a 4:1 ratio of solubol to water. Because lemon eucalyptus essential oil can be irritating to some skin types, dilute it in a carrier oil before topical application. And finally, make sure to do a patch test on a small area before applying more widely. 

Oregano Essential Oil

When it comes to repelling ticks and other insects, researchers note that oregano essential oil tops the list of many studies. Oregano oil contains cedrol, which was found to kill 100% of the ticks it came in contact with when used in high dosage during one study. Cedarwood essential oil also contains cedrol, which also makes it beneficial for repelling ticks. A separate study found that carvacrol, an antioxidant compound in oregano oil, was effective at killing the bacteria that causes Lyme disease. That makes oregano oil beneficial for warding off ticks or if a tick bite occurs. Mix five to six drops of oregano oil in one ounce of carrier oil and apply it to exposed skin using a cotton ball. Do not applyfFull strength oregano oil to the skin, as it is too strong. 

Thyme And Citronella Essential oil Combination

Citronella essential oil is commonly used as a biopesticide that the Environmental Protection Agency (EPA) registered as an insect repellent in 1997. One study found that both thyme and citronella essential oil were able to ward off ticks. To make your own tick repellent with these essential oils, add 10 to 15 drops of citronella essential oil and five drops of thyme essential oil to one ounce of water. You can also add solubol to help distribute the oil in the water. As mentioned earlier, make sure to use a 4:1 ratio of solubol to water. Spray on the skin or clothing to repel ticks.

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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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There are many people who claim that they don’t even have time to stretch. If you have time to watch a show or check Instagram, you have time to stretch. It’s called multitasking, people. The easiest way to maintain a consistent stretching routine, however, is to do it as soon as you wake up. You want to know the best part? You don’t even have to get out of bed! Start stretching from the moment you open your eyes in the morning. 

There are bed-friendly yoga stretches that can help loosen up the body and get it ready for the day. Some may call these lazy stretches, but if this is the routine that motivates you to start stretching, you can’t knock it. Check out these highly feasible moves that you can do before you even brush your teeth!

Lying Tree Pose

No need to balance on one leg in the lying down version of this classic yoga pose. Slide down on your bed until you can raise your arms overhead without hitting the headboard. Raise your arms overhead and bend your right leg, drawing your right foot up until it is near your left knee and inner thigh. Allow your right knee to fall out to the side and place the sole of your right foot on your inner thigh and knee. Hold this position for 10 seconds and then repeat on the other side. 

Spinal Twist

This is a great stretch to do, especially if you wake up with some lower back or glute pain. Extend your arms out to the sides, forming a “T” with your body. Bend your left leg and draw your knee toward your chest. Aim to keep your back flat on the bed as you cross your left leg over your right to bring it down toward the bed. You can use your right hand to aid this process, but don’t twist so much that your back is not flat. You should feel a stretch along your left glute and lower back. Hold for 10 seconds and then repeat on the other side. 

Heel Slides

Aiming to activate the hamstrings and glutes, heel slides can help wake up your lower body in the morning. Lie flat on your back and raise your arms overhead. Bend your right knee, but do so in a controlled motion, sliding your right heel up as far as you comfortably can. Complete five repetitions and then switch sides. 

Lying Hamstring Stretch

Lie flat on your back and bend both knees, planting your feet about six inches away from your buttocks. Straighten your right leg and raise your foot up toward the ceiling. Ideally, keep your foot flexed with the sole of your foot parallel to the ceiling. Flexing your foot helps deepen the stretch in the calf and hamstring. You can reach your hands around your right hamstring to help hold your leg up, but also to draw it closer to you for a deeper stretch. Hold for 10 seconds and then repeat on the other side. 

Reclining Pigeon Pose

This is the last stretch in the sequence and it’s excellent for relieving tightness in the lower back and glutes. Lie flat on your back and bend your knees, planting the soles of your feet about six inches away from your buttocks. Bend your right knee out to the side and place the outside of your right ankle just above your left knee. Interlace your fingers around your left hamstring and pull until you feel a stretch along your right glute and hip. Press your right knee away from you to deepen the stretch. Hold for 10 seconds and then switch sides.

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Tugging at your ear again because of muffled hearing, pressure, or general pain? Perhaps your child is going through the same thing. No matter who has an ear infection, one thing is for certain: it is one of those things that will have you searching for any type of relief. The good news is that most ear infections clear up on their own, but that isn’t always the case. Sometimes, a little intervention is necessary to relieve the discomfort.

How To Treat An Ear Infection At Home

A nagging pain in your ear can be quite uncomfortable, to say the least. Fortunately, there are several home remedies that can help relieve that pain and get you back to feeling yourself again. Continue reading to learn about a few different natural remedies that may come in handy the next time you experience an ear infection. 

Apply A Hot Or Cold Compress

A lot of people swear by heat, as it helps them manage the pain, but some people feel the same way about cold compresses. Heat works to encourage the muscles surrounding your ears canals to relax, allowing fluids to flow more easily. Cold helps numb the pain (to an extent) and reduce inflammation. If you want to experience the most relief, try alternating between cold and warm compresses every 30 minutes. Just make sure that the warm compress is not so hot that it burns you, and make sure to wrap a cold compress in a towel to keep the intensity down. 

Olive Oil

No need to dress a salad with this natural remedy! According to research, olive oil exhibits antibacterial properties that may help soothe pain within the ear canal. Unfortunately, there is no scientific evidence to support this anecdotal claim. If you want to experiment with this method, consider discussing it with your healthcare professional first, especially if you are using it on children. If you do try it, make sure that the olive oil is no warmer than body temperature, as that will help you avoid burning the eardrum.

Hydrogen Peroxide

Hydrogen peroxide is a common natural remedy to treat earaches, especially if wax buildup is the cause. In order to do this treatment correctly, place several drops of hydrogen peroxide into the affected ear. Before you do this, make sure to tilt your head to the side so that the peroxide can remain in the affected ear. Allow it to fizzle in your ear for a couple minutes before tilting your head the other way to drain into the sink. Rinse your ear with clean, distilled water. 

Treat Cold Symptoms

Earaches or ear infections tend to come at the tail end of a cold or respiratory infection. The reason for this is because contagious illnesses can irritate the ear canals, or eustachian tubes. Swelling and fluid buildup can occur in the ears, which leads to that uncomfortable pressure and pain. Managing cold and cough symptoms, then, can go a long way in relieving the pain of an ear infection. To manage your symptoms, consider the following home remedies:

• Drink plenty of fluids
• Use a humidifier
• Drink warm herbal tea
• Prioritize rest
• Irrigate the sinuses with a neti pot, or other device

Change Your Sleeping Position

First of all, rest is paramount if you want to manage any illness. An ear infection is not exempt from that rule, but how you sleep can either reduce or enhance the pain. If the pain is limited to one ear, try propping your head up on two or more pillows, ensuring that the affected ear is higher than the rest of your body. Gravity helps the fluid to drain. If both ears are in pain, sleeping on your back may be more comfortable. 

Naturopathic Drops

If over-the-counter (OTC) medicine is something you want to avoid, naturopathic drops may be right for you. Made from herbal extracts, they are just as effective (if not more) than traditional OTC ear drops. An old study from 2001 found that using naturopathic drops could improve the level of ear pain experienced during an ear infection. However, a recent study from 2019 suggests that naturopathic drops may not help relieve an ear infection. It may vary from person to person, but more research is necessary to get a better understanding. 

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Those bulgy veins with a predominantly dark blue or purple hue are varicose veins. Although many people associate varicose veins with women, they can develop in both men and women. In fact, about 50-50% of women and 40-45% of men in the United States suffer from some vein-related issue. Varicose veins typically affect about 50% of all people over the age of 50. Due to that statistic, many people seek out natural ways to get rid of them. 

What Are Varicose Veins?

Varicose veins are a common problem in both older and pregnant women because of hormonal influences. They also tend to develop them because veins lose their elasticity from higher levels of inflammation. Varicose veins are swollen, twisted veins that result from the natural pooling of blood from weakened vein valves. Veins carry blood back to the heart, but malfunctioned valves can cause blood to flow backward and accumulate. That results in the classic bulging appearance. 

This common condition affects millions of people worldwide, and the bulging veins tend to appear in the legs. The pressure from standing and walking can not only contribute to varicose veins, but also cause discomfort and lead to swelling or aching. Some people see varicose veins as a cosmetic concern, but they can indicate an underlying circulatory issue. If you are interested in learning more about natural remedies to reduce the appearance of varicose veins, continue reading. 

Use Herbs

According to research, horse chestnut and bilberry are two plants that have been effective at treating varicose veins. Both plants are thousands of years old and have documented uses in various folk remedies. Recent research confirms that they may help reduce ankle swelling, feelings of heaviness, itching, and nighttime leg cramping. The fruit of the bilberry plant can be made into tea or extracts, while the horse chestnut tree produces seeds that can be incorporated into extracts, creams, lotions, teas, or capsules. 

Research suggests that taking doses of 160 milligrams (mg) of bilberry twice per day can help reduce the appearance of varicose veins. You can also combine this supplement with grape seed extract, butcher’s broom, and vitamin E to help encourage blood flow and protect veins. These herbs have natural blood-thinning effects that are considered safe. For horse chestnut, however, look for seed extracts that contain 16-20% escin, the active ingredients. You can also take horse chestnut in a dose of 100 mg once per day. 

Compression Socks

Compression socks or stockings are commonly used as a way to manage varicose veins. They work by applying graduated pressure to the lower legs and thighs, thus promoting venous return and reducing venous pressure. These socks may help improve circulation and reduce vein swelling. A 2020 study analyzed the impact of compression socks on varicose vein walls. Researchers noted improvements in endothelial function and reductions in inflammatory and coagulation markers. Additionally, the compression socks may positively influence the vein’s wall health. 

Maintain A Healthy Weight

Easier said than done, right? Statistically, people who are either overweight or obese are more likely to develop varicose veins. Carrying excess body weight increases the pressure on your veins, which can contribute to inflammation or reflux, especially in the largest veins, such as the saphenous vein in the legs. A recent report found a connection between obesity and varicose veins. For those who are overweight, varicose veins are more difficult to access and treat because they go unnoticed until they inflame to such a degree that they become problematic. 

Massage, Dry Brushing, And Naturopathy

According to a 2013 study, manual lymphatic drainage on patients with chronic venous disease improved clinical stages. This therapy also improved hemodynamic parameters and quality of life. Dry brushing, which involves stimulating circulation and lymphatic drainage, is also a form of manual drainage. A separate study looked at the combined effect of yoga and naturopathy on uncomplicated varicose veins. Results suggested that this combination therapy reduced inflammatory markers and blood pressure. Researchers stated that this indicated potential recovery in endothelial tissue inflammation within the microvascular system of patients with varicose veins. 

Essential Oils

Essential oils offer impressive healthy benefits, assisting with clearing the sinuses, remedying skin issues, and also improving hormonal balances. Researchers note that they may also be able to improve blood flow and lower inflammatory markers. When it comes to varicose veins, cypress essential oil seems to have an ability to increase circulation, in addition to supporting overall circulatory system function. To experiment, try rubbing five drops of cypress essential oil on the problematic area twice daily. Just make sure to dilute the cypress oil in olive oil, jojoba oil, or sweet almond oil before topically applying. That will help you avoid skin irritation, such as blisters, redness, or other skin issues.

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Menopause is an integral time of change in a woman’s life. It is filled with hormonal fluctuations, a loss of bone density, and the ultimate whammy: weight gain (occasionally). Those are just a few of the fun changes that can happen during menopause. 

According to research, an active lifestyle may help you transition more smoothly into this phase of life. It is optimal to exercise regularly in order to support bones and muscles. Doing so can help you stave off osteoporosis and muscle loss. For this reason, Pilates is a fantastic form of physical activity for menopausal women. One thing to keep in mind before getting into Pilates is that you should consult a specialist or doctor if you’ve had previous issues with mobility or the pelvic floor. You can always modify an exercise, but try to avoid motions that tweak or strain the body. Consider the following Pilates moves if you want to increase strength during menopause. 

The Roll Up

This is a great core exercise that benefits spinal mobility and core control. To start, lie flat on your back with your legs extended straight and arms overhead. Engage your abs and roll up, raising your hands toward the ceiling. Dig your heels into the ground to help pull yourself forward and reach your fingers toward your toes. You should round your back as you do that to complete the “roll.” Reverse the motion, lowering yourself back down one vertebra at a time to avoid injury. The idea is to do the forward and backward motions in a controlled manner. Repeat this at least five times. 

Saw

You know what this exercise involves? Core strength, people! You’ll notice that core strength is the common denominator between all of the moves in this article. This movement also increases spinal rotation and helps develop upper-body flexibility. Sit up straight with your legs extended in front of you, keeping them slightly wider than hip-distance. As you inhale, sit up tall and raise your arms out to the sides at shoulder height to form a “T” position. Exhale and root into your sit bones. On your next inhale, rotate your upper body to the right, leaning your torso toward your right leg. Exhale and reach your left hand toward the outside of your right foot, reaching for the pinky toe as if to “saw” it off with your left pinky finger. Return to the starting position and then repeat on the other side. Continue alternating in slow, controlled motions, completing at least five times on each side. 

Forward Bend

This movement functions both as a stretch and an exercise, working to improve core strength and spinal mobility. It also builds off the last movement, in that you remain in the same seated starting position with your legs extended in front of you. As you inhale, lift your arms overhead, palms facing inward, at shoulder-width distance. Exhale as you hinge at the hips to lean forward before you roll forward, rounding one vertebra at a time. If you can, touch your feet with your hands, or rest your hands on your shins. As you return to the starting position, engage your abs and roll up. Repeat this a total of five times. 

Side Kick

This stability movement is great for strengthening the muscles around the hip joint. It also encourages core strength. Lie on your left side, stacking your shoulders, hips, and ankles vertically on top of one another. Move your legs forward enough so that you can see your toes. Support your head on your left arm and press your right palm into the floor to maintain the position. Lift your right leg to hip level and pulse it forward twice, flexing your foot and maintaining a neutral spine. Keep your leg elevated and point your toes as you sweep your leg backward, stopping the motion before it compromises your neutral spine positioning. Repeat at least eight to 10 times and then switch to the other side. 

The Hundred

To round out the group of Pilates exercises, we have the Hundred, which is a powerhouse move that aims to enhance stability in the lumbar spine and pelvis. Lie flat on your back with your knees bent and feet flat on the floor. Take a deep breath and flatten your lower back, curling your head forward to lift it a few inches off the ground. Draw your abs into the spine and lift your feet off the ground and make your shins parallel to the floor. During an inhale, pump your arms up and down for a count of five. Continue pumping up and down as you exhale for a count of five. Count to 100, switching your breathing in and out for intervals of five seconds.

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