Gloomy winter weather is typically the first thing that comes to mind in a conversation about seasonal depression. It’s no secret that many people suffer from seasonal depression, or seasonal affective disorder (SAD), in the winter months. A less common type of seasonal depression arrives on beautiful, sunny summer days, and it is just as serious. 

How is it possible that warm days and sunshine cause someone to head down a depressive spiral? Before passing judgment, always remember that every person is different. It’s estimated that up to 30% of people with seasonal depression will experience summer depression, according to psychiatrists. People with summer-patter depression, also known as reverse SAD, tend to experience symptoms of depression about four or five months out of the year when the weather is warmer. 

As with any form of depression, early treatment is the best approach. The exact timing of treatment will depend on the person’s history with the mental illness. There are no studies of treatments that are specific to summertime depression, but the following strategies may help relieve symptoms and boost mood. 

Dark Therapy

Just as light therapy can benefit those with winter SAD, dark therapy may help those with summer SAD. Some people report that they feel better when wearing dark glasses. Wearing blue-blocking goggles at night may help reduce the stimulating effects of blue light. Additionally, wearing blue-blocking goggles has been able to benefit people with manic or hypomanic symptoms in bipolar people. If you feel irritable or agitated as a result of summertime depression, consider wearing blue-blocking goggles. You can also turn off all screens at night to help limit your blue light exposure. 

Create A Routine And Stick To It

Psychiatrists explain that following a consistent routine can help inspire motivation and fulfillment. Start with the basics: wake up on time, brush your teeth, shower, maintain regular mealtimes, and schedule bedtime. If you feel comfortable with all of that, consider adding exercise, self-care practices, and creative outlets to your routine. A great way to stick to a routine is to write your routine down in a planner. You can also use a scheduling or productivity app. You can even go so far as to write memos on sticky notes!

Avoid Depression Traps

What is a depression trap, exactly? The ways in which people cope with depression are not always the most conducive to their mental health. Engaging in these traps will only worsen depression symptoms. Some of these unhealthy behaviors include:

• Blaming yourself constantly
• Watching too much pornography
• Eating when you’re bored, not hungry
• Gambling online, often
• Playing video games for hours and hours
• Spending a lot of time browsing your phone or laptop
• Drinking excessive amounts of alcohol

Shift Your Circadian Rhythm

One theory about winter SAD is that circadian rhythms change, go awry even, during the winter. Circadian rhythm is the body’s internal program that regulates the timing of all biological functions. The circadian rhythm is orchestrated by daily cycles of light and dark. Depending on winter or summer SAD, light or dark may help reset the person’s internal clock. Some people with summer SAD feel that their circadian rhythms run late, so they walk outdoors each day during summer at sunrise and look in the direction of the sun for 10 minutes. This is a simple practice that may lift spirits throughout the summer. There are no studies to back this up, so you may have to experiment for yourself to see if it benefits your circadian rhythm. 

Cold Temperature Treatment

If you are familiar with the Ice Man, also known as Wim Hof, then you understand the importance of the ice bath. Many people have embraced cold therapy for accelerated recovery, more energy, and reduced inflammation. Plunging into a cold bath shocks the body and has a therapeutic effect. In fact, many cold plunge enthusiasts agree that regular ice baths help to boost mood. Others report that cryotherapy has a similar effect, although that is much colder than an ice bath. Fill a tub with cold water and some ice next time you feel down and take a three minute plunge, taking care to breathe deeply throughout. You may love the results!

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

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

Changes In Routine

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

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

More Opportunities To Indulge

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

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

Weather Changes

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

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

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

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Health is wealth, as they say, and that couldn’t be more accurate. The best way to enjoy summer is to stay healthy by establishing habits that work to enhance your lifestyle. These habits range from improving sleep to including seasonal foods in your diet. In order to make these changes habitual, you have to stick with them and make them a part of your regular routine. Feel your best by establishing a routine you know you can stick to. Do that and you’ll be well on your way to a healthier summer. 

Find A Way To Move A Little 

For some people, exercise is something they love to do. They could live in the gym, provided that was a possibility! For others, exercise is the bane of their existence. They know it will benefit them, but the thought of doing any sort of movement is exhausting and laborious. In order to make exercise a habit, you have to determine your fitness goals and find a routine that helps you reach that goal. Going to the gym and working out on your own might not be what you need. You may need a group fitness class, such as Zumba, Pilates, yoga, or spin, with a motivating instructor that helps you get you excited about working out. 

Get Some Natural Vitamin D

Sure, you can take a vitamin D supplement, but summer is the best season to get some vitamin D the old-fashioned way. Spend a few minutes of your day absorbing a little sunshine. Depending on your skin tone, you may only need five to 15 minutes of sun per day for the body to make the vitamin D you’ll need for the rest of the day. Plus, there is no better cure for a bad mood than heading outside, especially if you can be in nature. The fresh air and natural setting helps reset your mood and reduce stress. 

Don’t Forget To Hydrate

As the heat rises, so does your risk of dehydration. Don’t fall behind on your water intake, especially if the sun is blazing! If you feel thirsty, you’re already in a state of partial dehydration. Carry a reusable water bottle (preferably one that is insulated to keep the water cold in the heat) with you at all times. Abide by the hydration rule that states to drink half your body weight in ounces of water throughout the day. If you weigh 150 pounds and divide that by two to get 75, you should be drinking 75 ounces of water per day. If you exercise or sweat excessively in the heat, you will need to increase your water intake from that amount. 

Establish Good Sleeping Habits

When your sleep hygiene is on point, you have essentially laid the foundation for a healthier, happier version of yourself. Most adults require eight to 10 hours of sleep every night to function optimally. Stress, poor diet, lack of exercise, and excessive screen time can interfere with healthy sleep. Before you even think about going to bed, do your best to steer clear of screens, calm the mind, and avoid eating or snacking a couple hours before bed. The one- or two-hour period before bedtime should be intended for ultimate relaxation. Engage in meditation, stretching, breathing exercises, or gentle yoga to help calm the mind and body. 

Enjoy Seasonal Produce

Want to enjoy the best produce? Make sure to shop locally and seasonally because summer invites an array of beautiful fruits and vegetables. Enjoy everything from freshly picked melons and green peppers to summer squash stone fruit varieties. By visiting a farmer’s market, you can ask the vendors how to use produce that may be unfamiliar to you. Additionally, buying directly from the farmers means that your produce is as fresh and nutrient-dense as can be. 

Establish A Solid Morning Routine

You can wake up in the morning and thrive, believe it or not. You don’t have to dunk your face in a bowl of ice water at four in the morning to do that, though. A morning routine can look like a cup of tea with a journal or a smoothie to go along with your guided meditation. You can also lace up your sneakers and hit the pavement for a morning run or conquer an at-home workout. Whatever you decide to do, make the routine consistent and you will likely have more energy and focus to check off daily tasks. Do your best to wake up at the same time every day to remain consistent and to make the most of your day!

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If you are trying to achieve glowing skin and the smoothest complexion, you may think that you need a 10-step skin care routine. You may also think that you have to eliminate all sorts of foods and limit your consumption of others. True skin resilience begins with a more balanced approach: simplify your skin care routine and diversify your diet. You do not need to hit the beauty aisle and grab a cart-load of products, nor do you need to demonize so many foods. 

A lot of health experts believe in the gut-skin connection. Basically, you can prepare different meals or eat specific foods that encourage healthier skin. Below, you will find three tips that not only change how your skin looks and feels, but also how you feel in it. None of the tips are restrictive, which is a huge bonus.

Watch Your Blood Sugar

As a quick note, you do not have to track your blood sugar daily. Even if you do not track your blood sugar, your skin can tell you that something is awry. Blood sugar spikes can promote inflammation, which can trigger flare-ups in certain skin conditions, such as acne, rosacea, and eczema. You do not have to swear off carbs or sugar forever, though. Just know that it’s all about balance, and pairing your carbs with protein can help curb spikes in blood sugar. Instead of eating oats on their own, for example, add some Greek yogurt and almond butter to the oats. Ideally, consume 0.8 grams of protein per kilogram of bodyweight, which is ideal for a sedentary person. A moderately active adult will need significantly more protein, with very active individuals needing a higher amount. 

Count Your Plants

According to research, the state of your gut can reveal itself on your skin. One of the best ways to support a healthy gut microbiome is by eating a diverse mix of plant-based foods. Some research from the American Gut Project examined stool samples from healthy individuals. The researchers noticed that the common denominator between the samples was that the gut microbiome was very rich. Most of the participants consumed at least 30 different plants per week. That is not normal for people who follow the typical Western diet, which lacks fiber and plant diversity. 

Most people eat about 14-16 grams of fiber per day, but the recommended daily intake (RDI) is 25 grams for women, and 38 grams for men. In fact, nearly 95% of American children and adults fail to meet their daily fiber needs. Keep things simple by aiming to consume five different plant-based foods every day. If you do that seven days a week, you will consume 35 different plant foods per week. When you go grocery shopping, your cart should look like a garden exploded in it. 

Eat More (Especially Protein)

It is very common to under-eat, especially protein. Your skin needs way more protein than you think it does, especially if you have wounds you are trying to heal. If you want to repair or enhance your skin barrier, you also need to focus on protein intake. Doubling your protein at meals can have a big impact, not just on your skin, but also on your energy, sleep, and overall mood. Protein is essential for skin health because it provides the aminos acids necessary for building and maintaining collagen and elastin, both of which work to keep your skin firm, elastic, and youthful.

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There are millions of people that struggle to get enough sleep every night. Some people have difficulty falling asleep, while others find it difficult to fall back asleep after waking up at night. Then there are those who toss and turn until they cannot take it anymore, so they take a sleep aid of some sort to get some shut-eye. In this article, we will break down the best natural supplements for sleep. With that information, you can make more informed, educated decisions about which ones are right for you. 

What Are Great Sleep Supplements?

Well, this is dependent on the root cause of your sleep troubles. Valerian root, magnesium, melatonin, L-theanine, and glycine are among the most researched supplements. Researchers note that they may help improve sleep quality, relaxation, and nighttime recovery. Natural sleep supplements work to help you:

• Reduce nighttime wakings
• Stay asleep longer
• Calm stress-related insomnia
• Fall asleep more easily
• Improve deep sleep
• Reset circadian rhythm

Sleep is not just downtime, people. Sleep is an essential component of life that affects almost every system in the body. Sleep affects everything from brain and immune function to hormonal balance and metabolic health. In fact, a 2023 study found that sleep fragmentation significantly increased nighttime cortisol levels by 27%. That demonstrates how poor sleep can quickly throw off stress hormones. Additionally, quality sleep helps the brain stabilize and integrate new information. Sleep deprivation, on the other hand, can weaken executive function due to disruption of the prefrontal cortex. 

10 Natural Sleep Supplements

There is no one-size-fits-all recommendation because everyone is different. Ultimately, the best supplement will depend on the root issue, such as stress, nutrient deficiency, or circadian rhythm disruption. Here are some of the most effective, well-researched natural supplements to help improve sleep. 

Ashwagandha

If you have stress-related insomnia, this adaptogenic herb may be the right choice for you because it helps to lower cortisol levels. Ashwagandha also supports resilience to stress and may improve overall sleep quality and sleep onset, especially for people with sleep issues driven by anxiety. 

Chamomile 

Typically consumed in tea form, chamomile contains apigenin, which is a compound that binds to calming receptors in the brain. It is ideal for people who are sensitive to stronger sleep supplements and offers gentle, mild relaxation. Incorporate chamomile tea into your relaxing bedtime routine. 

Magnesium

Research suggests that magnesium is one of the most important minerals for calming the nervous system. It works to regulate GABA, a neurotransmitter that promotes relaxation. If you want to use magnesium for sleep, it comes in forms like magnesium threonate and magnesium glycinate. Those two options are especially effective sleep supplements that may help reduce nighttime wakings and improve overall sleep quality. 

Passion Flower

If you experience anxiety or restlessness about sleep, passion flower may be the right natural sleep aid for you. It is a calming herb that has been traditionally used to promote relaxation. More recent research indicates that it may increase GABA levels in the brain. Passion flower can be especially helpful for people with nervous tension and mild insomnia. 

L-theanine

L-theanine works to promote calm without sedation because it increases alpha brain waves associated with a relaxed but alert state. Even though it occurs naturally in green tea, it does help reduce racing thoughts and mental overstimulation. Combine it with magnesium for enhanced effects. 

Ginseng

Ginseng is an adaptogenic herb just like ashwagandha, so it helps the body cope with stress. It may help improve sleep in an indirect way by supporting resilience and reducing fatigue. Most people who take ginseng find that it works best if taken earlier in the day.

Lavender

Widely used in aromatherapy, lavender has powerful calming effects. It may help reduce anxiety, calm the mind, and improve overall sleep quality. Lavender exists in supplement form, but you can also consume it as a tea or use lavender essential oil. A few drops of lavender essential oil under your pillow at night may promote a sense of calm and help you fall asleep. 

Glycine

Glycine is an amino acid that works to lower core body temperature, a key signal for initiating sleep. Some say that glycine helps them fall asleep faster and experience more sound, restorative sleep. 

Valerian Root

If you have mild insomnia or anxiety, valerian root may come to your aid. For centuries, people have used valerian root in herbal remedies to promote a sense of calm. Some research suggests that Valeria root may increase GABA levels in the brain. It tends to work best when you take it consistently over time, not just once in a while.

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Heart disease is the leading cause of death for people in the United States. On average, one person dies every 34 seconds from cardiovascular disease. The Centers for Disease Control and Prevention (CDC) noted that 919,032 people died from cardiovascular disease in 2023, which equates to one in every three deaths. Heart disease is also costly, with the estimated cost of health care services and medications from it amounting to more than $168 billion between 2021 and 2022. 

Although you may not be able to change certain risk factors for heart disease, such as family history or age, you can take steps to manage others. You can adjust your eating habits, level of exercise, and other lifestyle factors to help protect your heart. In this article, we will detail several things you can do to help prevent a heart attack or stroke. 

Know Your Family History And Person Risks

There are some types of heart disease caused by an issue with one or more genes. For example, the following types of heart disease can be passed down through families:

• Certain cardiomyopathies, such as arrhythmogenic right ventricular dysplasia
• Familial hypercholesterolemia
• Certain arrhythmias, such as long QT syndrome

Knowing your family health history and sharing it with your doctor will only benefit you. Ask relatives if they have heart disease and at what age they were diagnosed. Additionally, make sure to tell your doctor about any family members who passed away suddenly from heart disease. You can then consider things like your age, weight, race, weight, cholesterol levels, blood pressure, etc. 

Add More Movement To Your Day

According to a 2018 large-scale study in the United Kingdom, people who were more physically active were less likely to experience heart attack or stroke. That was consistent even if they had a genetic risk for heart disease. Physical activity helps protect the heart by lowering blood pressure, aiding weight loss, helping cells use insulin more efficiently, and reducing LDL (“bad”) cholesterol. 

The general recommendation is to get 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic activity each week. Incorporate movement into your everyday life, perhaps doing some strength training as well. One study found that doing less than an hour of strength training per week was associated with a 40% to 70% lower risk of heart attack or stroke. 

Limit Alcohol Intake

There are many risks associated with drinking alcohol, especially if you drink it excessively. The American Heart Association (AHA) states that drinking too much alcohol contributes to cardiomyopathy, high blood pressure, high triglyceride levels, and arrhythmia. Ask your healthcare professional whether it is safe to drink, especially if heart disease runs in your family. People at average risk may drink responsibly and in moderation, but make sure to not combine alcohol with sugar-sweetened beverages, such as juices or sodas.

Monitor Your Numbers

High blood pressure, high cholesterol, and type 2 diabetes increase the risk of developing heart disease. Manage these conditions by keeping track of your weight and: 

• Triglycerides
• Blood sugar
• Total cholesterol, including HDL and LDL levels
• Blood pressure

You may not be able to check your cholesterol, triglyceride, and blood sugar levels at home, but you can keep tabs on your blood pressure and weight. Your doctor can check your other levels with a simple blood test on a routine visit. 

Embrace Healthy Eating Habits

Ideally, eat heart-healthy foods to reduce your risk of developing heart disease. By focusing on heart-healthy foods, you can encourage better heart function and lower your cholesterol and blood pressure. A lot of foods in the Standard American Diet are rich in saturated fat, trans fat, cholesterol, sugar, and salt, all of which contribute to heart disease. A lot of people like to follow diets that have proven abilities to promote heart health. The Mediterranean Diet, DASH diet, TLC diet, and vegetarian or vegan eating plans all encourage healthy heart function. You can focus on consuming:

• Nuts and seeds
• Fruits and vegetables
• Whole grains, including barley, oats, brown rice, and quinoa
• Healthy fats, such as olive or avocado oil

Reach And Maintain A Healthy Weight

Researchers note that excess weight harms your health in several ways. For one, it can accelerate the buildup of plaque that can clog your arteries. Being overweight or obese also contributes to heart disease risk, such as: 

• High triglycerides
• High blood pressure
• Type 2 diabetes
• Obstructive sleep apnea
• High cholesterol

Heart-healthy eating coupled with regular exercise can help you keep your weight under control. Get inspired, work with your doctor, and put things in motion to develop a routine for better heart health. Start with small changes and build on them over time!

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You’ve likely seen an array of mushroom-infused products lately, from mushroom coffee and chocolates to adaptogenic powders and skin care serums. Earthy, rich, and powerful mushrooms have entered the health world in a big way, but they are far from new. For centuries, people have used functional mushrooms in various health and wellness rituals. 

Functional mushrooms are not just some passing health trend; rather, they are being celebrated for their unique, bioactive compounds. Modern science is now confirming what ancient traditions understood: mushrooms have health properties that support immune function, maintain skin health, and support energy levels. 

Why Choose Functional Mushrooms?

Chaga, reishi, turkey tail, lion’s mane, cordyceps, and other mushrooms are considered to be functional mushrooms. Unlike your standard white button mushroom, functional mushroom varieties contain unique compounds like triterpenes, antioxidants, and polysaccharides. Many of these compounds, especially beta-glucans, have been studied for their effects on stress response, physical performance, skin health, and immune function. 

Traditionally, people consumed these functional mushrooms in the form of teas, powders, or tinctures. Nowadays, you can obtain these mushrooms in more easily accessible formats, such as gummies, supplements, and coffee powders. Just make sure that you do your research before you purchase products, because you want to avoid added sugars and unnecessary preservatives, fillers, or binders. 

3 Functional Mushrooms To Try

You can easily incorporate many mushrooms into your daily diet, but it can be difficult to know where to start. Not all functional mushrooms are created equal, nor do they offer universal benefits. Consider your goals before you just start taking mushrooms at random. Make sure the ones you choose fit your health and wellness needs. Below, you will find three, well-researched mushrooms that support common wellness needs. Incorporate them into your routine to help improve skin texture, beat fatigue, and support overall resilience. 

Tremella For Healthy Aging And Skin Hydration

This edible, gelatinous fungus has been used for centuries in Chinese herbal medicine and cuisine. Due to the high levels of polysaccharides that function similarly to hyaluronic acid, tremella mushrooms have a unique ability to retain moisture. For this reason, you can commonly find tremella mushrooms in anti-aging and moisturizing products. A small study from 2021 found that a hand sanitizer gel with tremella mushroom extract was more effective than a placebo in moisturizing the skin. Other research indicates that the polysaccharides may decrease skin damage caused by UV rays. 

Cordyceps For Energy And Endurance

Traditional Chinese Medicine has used cordyceps, a genus of fungus, to help treat kidney diseases, renal dysfunction, fatigue, and cardiac dysfunction. More recently, researchers have focused on the benefits of cordyceps for athletic performance and energy. In fact, some studies show that cordyceps help increase oxygen utilization and adenosine triphosphate (ATP) production. That is essential for optimal muscular function during exercise, making cordyceps beneficial for overall vitality and physical performance. A small study from 2024 monitored young adults who were either given a placebo or one gram of cordyceps prior to high intensity interval training. Researchers noted after taking cordyceps, people experienced less muscle damage and after cell repair. Not all research is consistent with these findings, though, so more studies are necessary.

Chaga Mushrooms For Immune Support

Some people refer to chaga as the “king of mushrooms” because it is rich in antioxidants and beta-glucans, to which researchers attribute the immune-modulating effects. Research indicates that chaga mushroom acts as a potent immune modulator, encouraging stronger immune function by increasing white blood cell production. Additionally, researchers note that chaga aids the formation of beneficial cytokines, while reducing inflammation in the process. Beneficial cytokines are specialized proteins that regulate the immune system. That could help the body fight infections, from minor colds to more serious illnesses.

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A lot of people feel like they need to do complete resets in order to improve mental health. Social media detoxes, new workout plans, better sleep schedules, and a strict morning routine, ideally all at once, are the changes pushed upon those struggling with mental health issues. When you frame change that way, it can start to feel less meaningful. An all-or-nothing approach is not always the answer, and it can actually put more pressure on people who already feel overwhelmed. 

Research suggests that lasting behavioral change occurs when you perform small, repeatable actions instead of a sweeping transformation. This is where micro habits enter the equation. We are talking about things that take five minutes or less to complete and help reduce stress, regulate emotions, and help you gain a greater sense of control. You can manage them easily and fit them into your daily routine. Consider the following gentle and doable micro habits to help get you started on a better mental health journey. 

Move Your Body In A Way That Feels Fun

Want to feel better and quickly improve your mood? Movement is the easiest way to achieve that, and you don’t have to engage in hours of physical activity to do so. Even in short bursts, physical activity helps improve circulation and signals safety to the nervous system. It even prompts the release of feel-good neurotransmitters like serotonin and dopamine. Find a way to move your body that makes you happy, be it a dance class, Zumba in the park, or a game of tag with your child. You can even dance for one song in your living room and take a break to stretch. Those five minutes of activity do more for your mental health than you realize. 

Use Temperature And Ritual As A Reset

Believe it or not, small sensory shifts can be very powerful. When your thoughts are tangled or your stress response is activated, you notice changes in the body. Bringing yourself into the present moment can help you anchor yourself and avoid spiraling out of control. For some people, that reset comes through a simple change of temperature at the end of a shower. Perhaps you turn your shower to cold water in the last 20 seconds right before you are done. That can help reset the mind, in addition to a long list of other benefits. If cold water does not appeal to you, a brief step outside for fresh air, splashing cold water on your face, or placing your hand on your heart to take a few deep breaths may do the trick. The goal is to ground yourself in your body through a physical change to gain a mindful reset. 

Put Your Thoughts On Paper

A crowded mind can cause you to engage in unhealthy habits, such as doom scrolling or snacking. Whether you know it or not, you are doing something to distract yourself from the discomfort. A brief journaling session is a great way to release all of that tension. Do not push thoughts away; rather, give yourself the opportunity to let them move freely through you and onto the page. Set a timer for five minutes and just write freely without structure. You do not have to sound insightful because the purpose of this exercise is to give those swirling thoughts a place to land. Moving them out of your head and onto the page can give your nervous system the space it needs to settle down. 

Return To Your Comfort Rituals

When stress levels are high, it can feel grounding to do something familiar. Perhaps you rewatch a clip from your favorite show, listen to an album you love, or reread a chapter of a book that inspired you. Even if it seems small, predictability can calm the nervous system. There is a reason that certain songs, stories, or shows become comfort picks. The brain already knows what happens next, which reduces the cognitive load and creates a sense of safety. If your thoughts feel heavy or overwhelming, that steadiness matters a great deal. Keep a short list of things that comfort you on your phone. That way, you can easily access things that calm your mind in moments of stress or anxiety.

Build Micro-Moments Of Connection

There is great power in connecting with others, pets, toys, etc. Connection is protective for your mental health, but it doesn’t have to be time-consuming or elaborate. Brief moments count, too! Take a second to focus on an interaction, making full eye contact during a conversation or playing with your pet. Put your phone away and share a few undistracted minutes with a loved one to help shift your nervous system out of the fight-or-flight response and into a more regulated state.

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You want us to let you in on one of the easiest, most accessible, stress-relieving habits out there? Journaling is one of the best wellness tools that people do not use as much as they should. Not only can journaling help reduce stress and anxiety, but it can also spark self-discovery and promote gratitude. 

It is too easy to get overwhelmed by negative or worried thoughts that arise. If your thoughts do not serve you, you do not have to believe them. Journaling is a great tool to help you separate who you are as a person from thoughts that come up. So whether you are new to journaling or trying to resume an old habit, these tips should help set you up for journaling success. 

Start Slowly

Your first entry does not have to be a novel. In fact, biting off more than you can chew can deter you from journaling again. It is usually beneficial to have a time limit for your journal entries in the beginning stages of journaling. That helps relieve the pressure of getting started, but should you feel inspired with your flow then you can write more even if the timer goes off. The main takeaway is to start slow and then you can write pages as you get more comfortable with the habit. 

Set A Time To Journal

In addition to setting an amount of time to start journaling, you should also journal at the same time every day to develop the habit. For some people, it is beneficial to write down thoughts at the beginning of the day. Others find relief when they write down their feelings or thoughts before they go to bed. You can also try to anchor your journaling habits to other habits you already have, for example, when you drink coffee in the morning or during your lunch break. 

Pick Simple Tools

Journaling does not require a leather-bound notebook and a quill. In fact, you can use a note pad and regular pen or pencil to start. As long as you have something to write on and something to write with, you can start journaling. If you don’t like the practice of handwriting, consider using a blank document on your laptop or note-taking app on your phone. If you find it difficult to sit down and write, consider voice recordings, which you can then transcribe to see your thoughts on the page. 

Pick A Theme

In order to sharpen your self-awareness, jot down your feelings about a specific situation every day. You could start by writing one of the following themes: 

• This is what happened today. 
• I’m thinking these thoughts.
• I’m experiencing these feelings.

When you stick to a theme like that every day, it makes it much easier to start the journal. Over time, you can expand your journaling to include different topics, themes, or prompts. 

Try Using A Prompt

A prompt helps you start writing when you are not sure what to journal about. Prompts can also help you get to know yourself more intimately. You can try to experiment with one of the following prompts to encourage regular journaling:

• Describe something you fear or love doing and why. 
• Write about your dream vacation. Where would you go? What would you do, eat, or drink?
• Write about someone who inspires you and what traits of theirs that you admire. 
• Write about your favorite childhood memories. 
• Go out into nature and write about what you see or how you feel. 
• If you wake up tomorrow with everything you have ever wanted, how does that make you feel? Where are you? Who are you with? What are you doing?
• Describe a fictional character that reminds you of yourself and what makes you see yourself in the character. 
• Write about things in your life that you are grateful for, be they big or small. 

Journaling for a few minutes every day may help reduce stress, boost overall well-being, and allow you to reflect on what you need/want in life. To make it a habit, start with a few minutes every day at a certain time, using a prompt if necessary. You will see that your journaling habits change over time as you get more comfortable with the process. There is no specific or right way to journal!

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The post How To Start Journaling appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Working out is many things: exhilarating, fun, challenging, and it provides a long list of health benefits. What is not so enjoyable is the post-workout soreness that you experience after an intense workout session. Perhaps you joined a Pilates studio or you recently started hiking more seriously. If so, then you are familiar with the pain that can permeate your limbs the next day, but as unpleasant as the pain may be, sore muscles are quite normal after working out. 

The official term for this post-workout muscle pain is “delayed onset muscle soreness.” You can typically start to experience this pain a few hours after you finish your workout. That is especially true if you don’t exercise regularly, or if you haven’t done so in a long time. Trying a new workout routine, circuit, or even a new move can cause post-exercise muscle soreness. 

How To Alleviate This Pain

One of the easiest ways to help ease the pain is by using a foam roller, which is a cylindrical device made of foam. Depending on the type of foam roller, it can be softer or harder. Some of them vibrate to add a percussive massage element, while others are extra firm and textured, which enhances the intensity. These rollers help loosen tight muscles, getting rid of knots and reducing muscle soreness in the process. 

You can roll any area of the body that experiences pain or discomfort. The different lengths, shapes, and densities make the recovery fully customizable to your needs. Good foam rollers can be expensive because cheaper materials will dent or lose firmness over time. Invest in a quality foam roller to experience the following benefits. 

Localized Pain Relief

By using foam rollers or massage guns, you can target specific portions of a tight muscle. Doing so can provide near instantaneous relief, even if the area is extremely sore or tender. If you have experienced localized pain relief in an area due to stretching, you can expect a bigger benefit from foam rolling instead. The foam roller not only works to stretch the muscle, but also targets the sore area of the muscle belly. As long as you apply the proper amount of pressure and avoid a direct pressure point on bony structures, you can experience relief. 

Improved Passive Range Of Motion

Foam rolling is a form of self-myofascial release that can help improve flexibility and muscle recovery. Since foam rolling loosens the muscle fibers, you can expect a direct improvement in flexibility following your session. By foam rolling, you can improve localized range of motion by 10-15% temporarily. That is more important for people who regularly engage in activities that require a large range of motion. That said, it is equally beneficial for people who need help maintaining day-to-day activities. 

Improved Mobility 

There is a difference between flexibility and mobility. Although the two are related, they are not the same. Improving passive range of motion through flexibility training has a direct affect on your ability to move through larger ranges of motion (mobility). Foam rolling directly improves mobility as a result of improving passive range of motion. 

Increased Blood Flow

One study reported a 75% increase in total blood flow to an area directly after foam rolling. Not only does improved blood flow enhance recovery of the affected tissues, but it also helps prepare the body for movement or activity. This can help reduce delayed onset muscle soreness when applied post workout or after a strenuous activity. 

Accelerated Recovery From Strenuous Activity

By improving blood flow to the area and reducing inflammation, foam rolling can help muscles recover more quickly after engaging in strenuous activity. Foam rolling is also relaxing, and the enjoyability of a recovery tool is extremely crucial, as it makes you want to do it more often. Various studies confirm that foam rolling after strenuous activity increases anti-inflammatory proteins and reduces pro-inflammatory proteins. That results in less inflammation and aids recovery.

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The post How Do Foam Rollers Alleviate Muscle Soreness? appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.