People who have been diagnosed with clinical depression may experience a variety of cognitive challenges. Some people refer to the combination of these symptoms or changes as brain fog. Although brain fog is not a clinical diagnosis, it is a common group of symptoms that affect the way you remember, think, and concentrate. It’s possible to lose your train of thought mid conversation or execute ordinary tasks without challenge. 

Symptoms Of Brain Fog In Depression

For people with depression, brain fog symptoms are called cognitive dysfunction. Not every person who has depression experiences the same cognitive symptoms, let alone brain fog, with the same intensity. Generally speaking, depression affects the brain differently, and brain fog can manifest in the following ways:

• Challenges with memory: You may experience difficulty remembering what you wanted to do or forget what you were going to do. It may be necessary to write things down to remember them, or perhaps you may find that you lose things or miss important dates regularly.
• Delayed reaction time: It may take you longer to complete tasks and manage time more efficiently with cognitive changes. 
• Difficulty paying attention: It may be more difficult for you to complete a thought, follow conversation, finish tasks at work, or focus on a TV show, book, or movie. 
• Trouble with executive functioning: Your ability to make decisions may be challenging, which can potentially cause you to constantly worry about different outcomes. It may also be harder for you to multitask.

Cognitive challenges are not the only symptoms of depression. Brain fog has other causes and is not solely reserved for people with depression. In order to receive a diagnosis for depression, though, a healthcare professional will try to identify at least five out of nine formal symptoms. 

What Are Formal Symptoms Of Depression?

Although brain fog can be a symptom of depression, it is not categorized as a formal symptom. Formal symptoms of depression include:

• Reduced ability to enjoy special or everyday activities
• Appetite changes (eating less or more than usual)
• Low energy or lack of motivation
• Changes in sleep pattern (sleeping more or fewer hours than usual)
• Cognitive changes (including brain fog)
• Changes in the way you move (such as slower or quicker than usual)
• Thoughts of self-harm and death

If a doctor cannot determine that depression is the cause of brain fog, they may want to explore other options. Thyroid dysfunction, brain injuries, anxiety, and COVID-19 can all cause brain fog. 

How Do You Treat Brain Fog?

If depression is the cause of brain fog, you have to address depression, as treating brain fog does not get to the root of the problem. Additionally, untreated depression will only cause symptoms to worsen or intensify. Most health experts agree that psychotherapy is the first line of treatment for depression. Behavioral therapy, dialectical behavior therapy, interpersonal therapy, psychodynamic therapy, and cognitive behavioral therapy are just a few options to help treat depression.

Cognitive behavioral therapy, according to experts, can be particularly helpful in reducing brain fog in people with depression. Lifestyle modifications may also reduce brain fog and improve other symptoms of depression. Depending on your preferences or needs, these lifestyle modifications may include:

• Limiting your intake of caffeine, sugar, and alcohol
• Engage in daily physical activity, such as walking, yoga, or strength training
• Focus on a nutrient-dense diet
• Try to manage stress by engaging in meditation or deep breathing exercises

Brain fog can be a symptom of depression, manifesting differently for different people. You may experience difficulty remembering things, following instructions, or focusing. Treating your depression first may help get rid of brain fog. Work with healthcare professionals in order to get the help and support you need. Many resources are available, so don’t be afraid to use them.

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Achieving smooth, hydrated skin does not have to be a lifelong journey. You can accomplish this goal if you give your skin the right ingredients, both inside and out. That means that you eat the right foods that benefit your skin from the inside and apply a series of creams, salves, butters, masks, and more topically to also boost skin health. Selecting the right products is often where people find the most difficulty, though. 

This super green spirulina face mask can help hydrate, soothe, and calm your facial skin. It contains spirulina powder, aloe vera gel, and Manuka honey, all of which deeply nourish the skin. Although spirulina receives a lot of praise for supplying the body with many nutrients, it doesn’t get enough attention for topical use. Spirulina benefits the skin in the following ways:

• Helps the skin retain moisture
• Helps eliminate bad bacteria that may cause acne
• Provides the skin with beneficial antioxidant compounds
• Contains chlorophyll, which is very cleansing
• Helps exfoliate skin

How Does Spirulina Benefit The Skin?

According to a study from 2020, applying a cream containing spirulina to the skin could be a potential acne treatment. The reason for this is because spirulina exhibits powerful antioxidant and antimicrobial activity. Spirulina may even be a better option than local antibiotic therapy, due to fewer side effects and zero antibiotic resistance. 

A separate study from 2020 confirmed that an ointment containing spirulina was effective at improving eczema symptoms when applied topically two times daily, three times per week. Another study found that spirulina helped reduce the presence of psoriasis in mice. The study suggests that spirulina could potentially advance as a natural pharmaceutical for psoriasis treatment. 

How Does Manuka Honey Benefit The Skin?

Manuka honey is a semi-opaque honey made from the nectar of the Manuka plant, which is native to New Zealand. This unique honey is highly praised for its valuable antibacterial and antimicrobial properties. Manuka honey also has higher pH and sugar content than other honey varieties, which may contribute to the impressive antibacterial activity. 

The polyphenols in Manuka honey may help block the effects of damaging external factors, such as sun exposure and environmental pollutants, which helps delay the development of fine lines and wrinkles. Manuka honey also boasts emollient and humectant properties. As a quick refresher, emollients fill the spaces between skin cells to promote softer skin, while humectants draw moisture from the air into the skin to boost hydration. 

How Does Aloe Vera Benefit The Skin?

Aloe vera is one of the most popular herbal remedies for topical skin conditions. The gel-like components of the aloe plant have been known to remedy a variety of ailments, including burns, sunburns, and minor cuts and scrapes. The skin can easily absorb aloe vera gel, making it ideal for oily skin. That said, it may be effective at soothing dry skin because it helps to seal moisture into the skin. Aloe vera gel also helps to boost collagen production and fight bacteria. Lastly, aloe vera gel may help alleviate seborrheic dermatitis, alleviating the itchiness that is common with this condition.

Spirulina Face Mask

Ingredients:

• 1/2 tablespoon Manuka honey
• 1/2 tablespoon aloe vera gel
• 1 teaspoon spirulina powder

Instructions:

• Add all of the ingredients to a small bowl and mix well. 
• Apply to a clean face and leave on for 15-20 minutes. 
• Rinse with warm water and pat your face dry. Follow up with a natural moisturizer.

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

Can Sitting Too Long Damage Your Glutes?

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

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

Does Sitting Injure The Glutes?

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

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

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

How Do You Prevent Office Chair Butt?

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

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

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

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Intravenous (IV) therapy is a popular health and wellness trend. Many celebrities promote IV therapy on social media and podcasts, and some claim that it helps them feel more alive and healthy. Although it may not be a cure-all for hangovers, it may help relieve symptoms related to dehydration. 

IV therapy is not the standard medical protocol for hangover relief; rather it is somewhat of a boutique and elective treatment. During the treatment, the patient receives a high dose of vitamins directly into their bloodstream. This allows the body to rapidly absorb nutrients at higher doses. Some of the issues that patients claim IV therapy helps include:

• Migraines
• Fatigue
• Withdrawal
• Hangovers
• Dehydration
• Fibromyalgia
• Headaches
• Cold symptoms

The Myers’ cocktail is the most popular mixture of vitamins and minerals. The name comes from John Myers, who first administered this treatment in the 1970s. A Myers’ cocktail includes:

• Magnesium
• Calcium
• Vitamin B6
• Vitamin B12
• B-complex vitamin
• Vitamin C

How Does IV Hydration Work For Hangovers?

The theory behind administering an IV for hangovers is that it can reduce dehydration, electrolyte imbalance, and harmful metabolite buildup. Basically, injecting fluids directly into the  veins gives the body quick access to water and nutrients lost via urination or vomiting while drinking alcohol. By adding fluids, you can help dilute and flush out the harmful toxins left behind from alcohol breakdown. That helps support kidney and liver function. 

What Is In An IV Drip For Hangover Relief?

Simple IV fluid drips for hangovers aim to replenish fluids and relieve dehydration. They contain sterile water and at least one electrolyte. The most common fluids for mild dehydration are traditional saline (water and 0.9% sodium chloride) and Ringer’s solution (a mixture of water, sodium, potassium, calcium, chloride, and lactate). 

Most hangover IV infusions contain a 0.9% sodium chloride base, but you can customize the therapy with other additives. Those additives may not improve or cure your hangover, but they provide vital nutrients that the body can use. Sometimes, an anti-nausea medication may be added to the drip to help relieve gastrointestinal issues. 

Are There Risks Of IV Therapy?

One of the risks of this type of therapy is that the nutrients bypass the body’s gatekeeping functions. That can overload your bloodstream with vitamins all at once, which does not allow the stomach to digest them slowly. Although it is rare, vitamin toxicity can occur as a result, but that depends on the amount of vitamins and minerals you receive via IV. A high dose of vitamin C, for example, may cause the body to produce oxalates, which increases the risk of developing kidney stones. For that reason, people with renal disease should be cautious about IV therapy. 

Using vitamin therapy too frequently may cause nutritional imbalances. It’s possible for IV therapy to upset electrolyte levels. Overhydration (yes, this is a real thing) is another possible risk from frequent IV therapy. You may also experience nausea, confusion, or headaches as a result of overhydration.

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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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What does the word “diastolic” even mean? Well, if you are familiar with blood pressure readings, you know that it shows you two numbers: the one on the top and the one on the bottom. Diastolic blood pressure is the bottom number and systolic blood pressure is the top number. A standard blood pressure is 120/80 millimeters of mercury (mmHg). The “80” in that reading is diastolic blood pressure. 

Diastolic blood pressure is the amount of effort, or force, the heart exerts on arterial walls (blood vessels) in between heartbeats while the heart is relaxed. According to health experts, a diastolic reading of 80 mmHg is considered normal, but a higher number than 80 could indicate high diastolic blood pressure. 

If both your diastolic and systolic blood pressure readings are high, you have a higher risk of developing heart disease. Fortunately, there are things you can do, including lifestyle changes, therapies, etc., that can help you lower your diastolic blood pressure. Continue reading to learn more about how to do just that!

Exercise Regularly

By incorporating regular exercise throughout the week, you can help lower your diastolic blood pressure. One review found that people who exercised most days of the week had a diastolic reading of five to six points lower than those who did not do any physical activity. The standard recommendation is to exercise for at least 30 minutes a day, five days per week. That will result in 150 minutes of exercise per week. To reach this goal, pick activities that you enjoy, including walking, dancing, Zumba, playing tennis, biking, or swimming. Short daily workouts can help you stay motivated and reach your goal.

Get Quality Sleep

Multiple studies confirm that insufficient sleep or poor quality sleep increases the risk of heart disease. While you are sleeping, systolic and diastolic blood pressure are lower than when you are awake. If you fail to get enough sleep or have an inconsistent sleep schedule, you may experience adverse health effects like high blood pressure. A restorative sleep schedule includes seven to eight hours of uninterrupted sleep per night. If you have sleep problems or need help falling asleep, click here for help.

Eat A Heart-Healthy Diet

If you want to lower your diastolic blood pressure, you have to eat the right foods. Both the Mediterranean diet and DASH diet have been effective at lowering blood pressure. That’s because these diets focus on eating more fiber and potassium and choosing vegetables, fruits, whole grains, nuts, seeds, and lean protein. Above all else, these diets do not include processed foods or foods that contain excess sugar, salt, and unhealthy fats. Consider speaking with a nutritionist if you need to improve your diet. They can help you better understand ingredient labels and develop a meal plan that best suits your needs. 

Quit Smoking

Whether you smoke cigarettes or vape, using nicotine can cause blood pressure spikes. Smoking is a serious risk factor of heart disease, but quitting smoking can help reduce your blood pressure, which ultimately lowers your risk of heart disease. That said, it isn’t easy to quit smoking cold turkey. If you want to stop smoking, you may want to seek out resources that aid your quitting efforts. A mental health professional who specializes in substance use may be of great service. 

Alternative And Complementary Therapies

These therapies do not replace medical treatment, but they may aid your efforts in lowering diastolic blood pressure. Consider the following alternative and complementary therapies:

• Yoga: One review found that people who did yoga three times per week lowered their diastolic blood pressure by about 6 mmHg over time. 
• Garlic supplements: Currently, the existing evidence is mixed on this alternative therapy. Some studies, however, suggest that garlic supplements may lower diastolic blood pressure. 
• Relaxation techniques: Visualization, deep breathing, and meditation can help promote relaxation and aid blood-pressure lowering efforts. 
• Omega-3 supplements: One study found that people who took an omega-3 supplement each day experienced lower diastolic blood pressure. There are many foods that contain omega-3 fatty acids, so adding those to your diet may also help lower blood pressure.

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Listen to any number of podcasts these days and you’ll likely hear someone talk about their ice bath or cold plunge. Health gurus and average Joes alike swear that submerging their bodies in cold water promotes better mood, more energy, heightened recovery, and less anxiety. The benefits may change from person to person, but one thing is for certain: cold plunges are not accessible to everyone. 

It’s safe to say that the average person doesn’t have a few thousand dollars to drop on a cold plunge. It’s also safe to say that nobody wants to go buy bags of ice at the store every day, nor do they want to buy a commercial-grade ice maker for a makeshift cold plunge. That begs the question: can you achieve the same benefits by standing in a cold shower? Experts believe that cold showers count as a form of cryotherapy, so long as the temperature is cold enough (between 50-59 degrees Fahrenheit. Continue reading to learn more about the benefits of cryotherapy. 

It May Boost Metabolism

When you expose the body to cold temperatures, you can increase the metabolic rate and activate brown adipose tissue, both of which aid weight management. According to a 2022 study, immersing the body in cold water seems to transform adipose tissue, in addition to reducing insulin resistance. The combination of these benefits may also have a positive effect on cardiovascular health and metabolic diseases. 

It May Enhance Circulation

Doctors explain that cold exposure prompts immediate vasoconstriction followed by vasodilation, which improves blood flow to all organs. That is why a lot of people use cold plunges to accelerate exercise recovery. Although cold seems to reduce muscle soreness, it is unclear if the cold benefits muscle function. Improving circulation, regardless of athletic level, is beneficial. When you improve blood flow throughout the body, you help deliver fresh blood and oxygen to major organs, which helps them function optimally.

It May Beautify You

Cryotherapy will not turn back the hands of time, but it may positively impact your hair and skin. Cold water seals hair cuticles and helps lock moisture into hair strands. Additionally, the cold helps the scalp retain moisture content, while hot water strips it of its natural oils. The cold temperature strengthens hair cuticles to strengthen them and keep them healthy over time. Cold temperatures may also benefit people with inflammatory skin conditions, such as eczema, psoriasis, or rosacea. Hot water can dry out the skin and cause slushing, which may pronounce redness in those struggling with it already.

It Can Encourage A Breathwork Practice

When you are in the cold, you have to steady your mind and control your breath. The power of controlling your breath can help you embrace the cold and know how to stay calm in the water. When you can control your breath, you can regulate your stress and stay calm in extreme conditions, such as the frigid water. The more you expose the body to cold and breathe through it, the easier it becomes. 

Are Cold Showers Cold Enough? 

Most of the existing research on cold water immersion therapy is focused on cold plunging or being in a cryochamber for a few minutes. Some studies have found that cold showers are a legitimate form of cryotherapy, provided the water temperature can be between 50-59 degrees Fahrenheit or colder. Some experts believe that cold showers fall under the cold water immersion umbrella.

Getting in a cold shower will have a similar effect to entering a cold lake, ocean, or pool. You don’t get cold as quickly as if you were to enter a cold plunge, but you can still reap some benefits. The last thing to remember is to have access to a heat source after stepping out of the cold shower, so that you can bring up the body’s core temperature to normal range. If you don’t bring core temperature back up after any type of cold immersion therapy, you increase the risk of hypothermia. 

How Long Do You Remain In The Cold Shower?

Typically, you remain in a cold plunge or cryochamber for three minutes. Since a shower does not get as cold, how long do you stand in the water? One study found that 10 minutes of cold exposure can aid muscle recovery, but that’s a long time to just let water run. If you want to reap the brain boosting benefits, the study found that you may only need five minutes or less in the cold. Other research says that two to three minutes of cold exposure is sufficient. Start off with less time in the cold and gradually increase the time.

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Do you find yourself breathing out of one open nostril when you lay your head to rest at night? If you could only get that one nostril clear, right? You wouldn’t hear that nostril whistle when you inhale or exhale! Although seasonal allergies affect a lot of people, there are many natural ways to assist with better, easier breathing. One of the easiest ways to do that is by inhaling the essential oil aromas from this DIY sinus relief candle. 

Candles make great holiday gifts, just in case anyone is trying to keep their budget down for holiday gift giving. Not everyone enjoys an aromatherapy diffuser, but they may enjoy candles year round. It comes down to personal preference, of course. What doesn’t come down to personal preference are the essential oils in this DIY candle. They work to relieve congestion and help promote easier breathing. Read on to learn more about the three powerful essential oils in this sinus relief candle. 

Tea Tree Oil

The smell of tea tree oil is intoxicating and it exhibits powerful antibacterial properties. According to experts, tea tree oil fights two potential causes of sinus congestion: bacteria and viruses. A 2015 review found that tea tree oil contains alpha-sabine, a compound that provides antifungal, antibacterial, and antiviral properties. Tea tree oil may also work to reduce sinus swelling by lowering inflammation. Relieving sinus swelling often helps to get rid of stuffy or runny nose. 

Peppermint Essential Oil

A lot of people find that inhaling peppermint essential oil’s aroma feels great when they have clogged sinuses. Peppermint essential oil contains menthol, which is a compound that affects mucus receptors in the nostrils. Menthol offers a cooling effect, which may potentially open the airways and relieve congestion. Animal studies found that peppermint oil may reduce inflammation and lab studies indicated that peppermint oil may fight bacteria. It’s important to note that these results were not confirmed in human studies, as human studies are still necessary. 

Eucalyptus Essential Oil

Many over-the-counter decongestant products, including chest rubs, contain eucalyptus essential oil. A lot of people believe that this essential oil can relieve cold and cough symptoms, including sinus congestion or general stuffiness. Eucalyptus essential oil contains cineole, a compound that may be effective in treatment for sinus issues, but more studies are necessary. Cineole may relieve headaches, runny nose, and nasal obstruction, all of which are symptoms of sinusitis. 

DIY Sinus Relief Candle

Ingredients:

• Candle wick
• Candle wick glue dots
• 1.5 cups natural soy wax flakes
• 1 tablespoon coconut oil
• 20 drops eucalyptus essential oil
• 20 drops peppermint essential oil
• 15 drops tea tree oil

Instructions:

• Apply a glue dot to the metal tab on the end of the candle wick. Place that tab at the bottom center of a glass jar (an eight-ounce jar is great for candle making). Set this jar aside.
• Place the wax flakes and coconut oil in a glass, microwave-safe bowl or measuring cup and microwave in 30-second increments until the wax and oil are fully melted. Add the essential oils to the melted wax and coconut oil and stir to combine. 
• Before you pour the melted mixture into the jar, consider tying the whisk to a stick and laying the stick across the lid. Center the wick to make it nice and beautiful.
• Carefully pour the mixture into the jar and allow it to harden at room temperature. Once the wax is set, trim the wick so that at least a half-inch sticks out above the top of the candle. All you have to do next is light the wick and enjoy decongestion.

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For most people, the holiday season brings relatives, glorious feasts, and the inescapable spending. They also bring fun in the snow (location dependent), hot cocoa and pumpkin spice, and family outings. That all sounds incredible, except for the fact that it usually comes with holiday stress.

On top of the stress that surrounds the holidays, the change in weather and daylight savings tends to induce seasonal affective disorder. That isn’t the case for everyone, but seasonal depression is a very real thing. What do you do to fight the holiday stress, then? Read on to learn about five mindful tips to help manage holiday stress and actually enjoy this season. 

Travel Smart

Do you plan to visit friends and family over the holidays? Holiday travel is quite busy, which is stressful in and of itself. Since you are probably never going to run into the person sitting next to you on the airplane, engage in a little relaxation by pampering yourself. Consider some under eye gel pads to help depute the eyes and provide moisture during travel on a dry plane. Planning ahead is also a great travel tip to reduce stress. Create a packing list and do you packing ahead of time, visualizing the necessities to prevent overpacking. Lastly, pack some hand sanitizer to fight germs and a reusable water bottle to stay hydrated during your flight.

Gift Yourself A Pampering Experience

Don’t simply limit yourself to an under eye gel pad on the airplane and call it day on self-pampering. Treat yourself to a relaxing experience, such as a massage, facial, or day at the spa using their services. If you want to experiment with a new service, try out acupuncture or cupping, as both of these therapies can help you decompress and release toxins. Feeling a bit more daring? Book a fire and ice therapy and alternate between an ice bath and an infrared sauna to help reduce inflammation and boost your mood. 

Plan Ahead

Whether you want to adhere to your diet, stay on top of your work, or keep stress at bay during the holidays, planning ahead is crucial. Maintain a clear calendar with festivities/events you want to attend, but schedule time for self-care as well. Make a list of all the people you want to buy gifts for, or plan out gifts you want to make for specific people. Pick out what outfits you have in your closet that can work with upcoming occasions. Make a mental note when those outfits need to come out, or if you need to bring them on a holiday trip. 

Drink Mindfully

Holidays are synonymous with celebrations and libations. If you drink alcohol and plan to drink during holiday functions, prepare yourself properly. Make sure to imbibe slowly and don’t mix with sugary sodas or juices. Additionally, it’s best to take vitamins C and B to help the body get ahead of recovery. Drink electrolytes the following morning, or even the same night, to aid the breakdown of alcohol. That can help your liver detox as you sleep. 

Reflect On The Year

Take the time at the end of the year to pat yourself on the back. You made it through another year, which is quite an accomplishment. Look back and see all that you did. Write down the things you are most proud of having done, how you grew as a person and the people you want to thank. Next, think of things you want to manifest in the New Year. Set intentions and go forth with fire! Journaling, or making a gratitude journal, at the end of the year is a great practice. It may even help you release whatever’s been stressing you out this season!

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Feeling stressed lately? This is completely natural, especially since the holidays are right around the corner. End of the year projects, holiday travel plans, and New Year’s commitments can cause you to burn out. That’s why self-care is extra important during this time of year. In fact, influencers and wellness brands push self-care products and tips on you, which can induce stress. 

You may not have the funds for all of these products or services, but we have a little secret: you don’t need to spend a lot (or any) money to help relieve stress. Take a bubble bath, go for a walk, drink a cup of calming tea, journal, or dance it out at home. All of these things, in addition to the following affordable tips can help you unwind. 

Meditation

Meditation is a free stress-relieving activity, but it can be difficult to get into. All you need is a quiet, comfortable place and five to 10 minutes of your day to start. There are plenty of free resources to help start you on the right path. If you don’t like quiet meditation, there are many free guided meditation videos to help lead you through the practice. 

Set Phone Limits

If you want to promote mindfulness and be more present in the moment, set phone limits for yourself. Spending less time looking at your screen, especially if you scroll endlessly and mindlessly, is highly beneficial for your mental health. Taking meaningful breaks from your phone is an excellent way to practice mindfulness. You can easily set screen time limits on your smartphone, or set reminders to put down your phone. 

Make Face Masks At Home

You don’t need to go to a luxury spa to pamper yourself, or give your facial skin a little boost. Hit the grocery store or look in your pantry because you already have the ingredients you need for a DIY face mask. Simple ingredients do wonders for your skin, for example, enhancing moisture, removing bacteria, and reducing excess oil. Click here for an excellent DIY face mask. 

Journal

One of the worst things you can do for your health is hold in your stress. You have to let it out! Journaling can be a great daily exercise to release all of the emotions you’re holding inside. You don’t have to craft an extensive memoir; rather, journaling can help you unleash your thoughts and analyze them. It is a cathartic exercise that will help declutter your mind.

Dance It Out

When in doubt, turn up the music and cut loose. If you are worried about people seeing you, don’t because this is a freeing exercise. That said, you can close all the blinds or curtains if you want total privacy while you dance your heart out. You don’t need dance lessons or rhythms to reap the benefits of this stress-relieving practice. Bust out your best dance moves to help you shake out the stress.

Go For A Walk

Sometimes, a trip around the block or a walk amongst the trees is all you need to clear your mind. Studies say that being outside in nature is a proven way to calm the mind. Unplugging from your distractions and being in the moment on your walk can help you notice little things you may otherwise pass by. Try your best to get to a park or nature trail, or relish in some casual people watching if you live in a dense city. 

Take A Bubble Bath

When all else fails, run that hot water to fill the tub and get ready for a relaxing soak. Light a few candles, add a bath bomb or bubbly soap, drop in some essential oils, or add some Epsom salts. All of these things are readily available to you and relatively affordable, not to mention beneficial for your skin. If you don’t have a bathtub, you can drop some eucalyptus essential oil to your shower flower to create a calming, somewhat steamy, aromatherapy experience.

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The post The Best Affordable Ways To Unwind And Relieve Stress appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.