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.

SHARE:

The post Stretching Exercises To Improve Mobility In Older Adults appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

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!

SHARE:

The post Summertime Sadness? Here’s How To Cope appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

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.

SHARE:

The post 5 Natural Remedies to Get Rid Of Varicose Veins appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Eczema is a condition that causes the skin to become dry, itchy, or bumpy. When a flare up occurs, it is highly uncomfortable and can be extremely difficult to avoid itching the affected area(s). Symptoms start to flare up if you encounter an irritant or allergen, and you have to use one or more remedies to stop the itching. 

More often than not, itchiness is the most common symptom, although itchy patches of skin can begin to ooze or crack from excessive scratching. Itchiness is the result of an overactive immune response, causing irritation or inflammation in the skin. The urge to scratch that itch can interfere with social life, general concentration, and your ability to sleep. To help stop scratching when you have eczema, give the following strategies a try. Some (or all) may not work for you, so keep experimenting until you find what works.

Stress Management

Stress is a common trigger for eczema and can worsen the severity of a flare up. Chronic stress, which stems from financial insecurity or major life events, can have a major impact on eczema. For this reason, dermatologists encourage eczema patients to develop stress management methods, such as: 

• Meditation: There is more than one way to meditate, people! You can experiment with solo meditation, guided meditation, or even walking meditation. Yoga and Tai Chi are also excellent forms of moderate exercise that promote stress reduction. 
• Limit social media time: According to mental health experts, spending too much time on social media can cause stress. Additionally, consuming too much news can cause high stress, so put away your socials and news sources to help curb stress. 
• Sleep: The average adult requires about seven to eight hours of sleep per night. Failure to get enough sleep can ignite symptoms. Make sure to go to bed at the same time every day and keep the bedroom at a cool temperature. 

Moisturizers

If your skin is dry, then you will likely feel itchy in problem areas. With eczema, dryness occurs because of issues with the skin barrier, which is the outer layer that retains moisture. To combat dryness, apply moisturizers to help preserve the barrier and its function. Dermatologists recommend applying a moisturizer at least twice daily, especially after bathing. There are oil-rich eczema creams and ointments, which are thicker than lotions and slightly more effective. Moisturizing daily can help reduce the number of eczema flare ups, according to research. 

Phototherapy

Phototherapy, or light therapy, is a possible treatment for atopic dermatitis, the most common form of eczema. This therapy involves the use of ultraviolet B (UVB) rays, which researchers believe act on nerve endings that cause itchiness. One study found that 93% of people using UVB as eczema treatment reported relief after a couple weeks. 

EMDR Therapy

Eye movement desensitization and reprocessing (EMDR) therapy is a type of psychological therapy commonly used to treat depression and post-traumatic stress disorder (PTSD). Some early research suggests that EMDR may relieve the itchiness associated with atopic dermatitis. It may also help reduce daytime scratching and increase self-control, which ultimately improves overall quality of life. During an EMDR session, you will visualize the discomfort and itch while a therapist stimulates your eyes to move. Alternatively, the therapist may expose one or both ears to certain sounds that help you adapt to the discomfort of an eczema-related itch.

Cold Compress

By applying a cold compress to the affected area, you may help relieve itchiness and inflammation. This is a remedy that can be applied whether you have eczema or not. To make a cold compress, soak a towel or washcloth in cold water. Make sure to wring it out before applying to the itchy areas. Once you do this, make sure to apply a moisturizer for ultimate relief. Avoid applying an ice pack directly to the skin, as this can increase burning or itching. 

Habit Reversal Techniques

This is a type of cognitive behavioral therapy that involves changing your behavior and relationship to your eczema itch. This is something that you practice with a therapist or counselor. During your sessions, you’ll focus on disrupting the “itch-scratch” cycle and learn techniques to distract yourself from that itch, all while promoting mindfulness.

SHARE:

The post Effective Tips To Stop An Eczema Itch Without Scratching appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

It is very easy to put off tasks, especially if you don’t want to do them. You know you should get them out of the way, but the desire to do the opposite of that takes over. Perhaps this stems from your younger years, when you would put off school assignments to hang with friends or play video games. It’s possible that you still hang with friends and play video games to avoid certain tasks!

By definition, procrastination is choosing to delay something you need to do, even though waiting to do it negatively affects you in the long run. Mental health experts note that disengaging from the task boosts your morale immediately. You can think of procrastination like a Band-Aid because it is a temporary solution to a bigger problem. It removes any stress, fear, or anxiety, but just know that it is an emotional quick-fix that does not help you achieve your goals. 

If you want to reduce procrastination, you have to dial up helpful feelings and silence the challenging ones. Not only will this help increase your productivity, but it may also help improve self-esteem and feelings of accomplishment. 

Be Mindful Of Warning Signs

Becoming more mindfully aware can help you identify your procrastination tendencies or habits. For example, if you are doom-scrolling or impulse shopping instead of cleaning your kitchen, take note of what you are doing. Do you feel guilty for not focusing on your task? If yes, then you are procrastinating. Once you have the ability to recognize and name what is happening, you can respond and act without judgment. Researchers note that mindfulness tactics, such as acting with awareness and non-judgmentally, can help reduce anxiety and procrastination. 

Address It Head On

More often than not, stress and anxiety are to blame if you have difficulty starting a task. Stress can make it very difficult to prioritize and organize. That is why you may find it hard to make a decision on how to begin an email to a coworker or client some days. Your brain is jammed and it seems that there is no way out. According to one study that examined academic procrastination, students who struggled with regulating emotions were more likely to procrastinate, which only worsened their emotional state. If you can find ways to reduce stress, you will notice that your desire to procrastinate decreases and you experience emotional relief as a result.

Set Yourself Up For Success

It is difficult to do this if you procrastinate, since procrastination sets you up for a mild degree of failure. Just be sure that you avoid negative self-talk from the get go. If you approach a task and say things like, “This is the worst,” or, “I hate this,” then you will only increase stress. Be careful how you talk to yourself if you want to have a positive outcome. Instead, tell yourself that you are interested in the task at hand and that you have what it takes to get it done. If you approach your tasks in this way, you will be less likely to procrastinate, according to psychologists. 

Get Clarity

Did you know that ambiguity is the downfall of productivity? If you cannot break something down into smaller, more manageable tasks, consider getting more clarity on what steps you have to take to complete the project. One study found that those who did not know what to do were more likely to put off tasks. Mental health experts note that it is always beneficial to get clarity if you feel uncertain about something. Ask questions and do research, which can help you a great deal in a professional environment. If you and your colleagues understand what to do, you will reduce workplace procrastination. 

Find The Bigger Meaning

Putting off going to the gym? You’re less likely to do that if you believe that being more active will help benefit you later in life. Want to be able to play with your future grandkids? Want to stand from a seated position without assistance? Answering these questions can help you see beyond the immediate and connect you to the big picture. Find your purpose and direction in order to form a larger sense of meaning. One study looked at revenge sleep procrastination, which is when people put off going to sleep in order to enjoy extra downtime. They know that they won’t get enough sleep for the next day, but they stay up anyway. After four sessions of motivational interviewing, which is a form of short-term therapy to link behaviors and values, bedtime procrastination reduced significantly.

Don’t Forget About Self-Compassion

By definition, self-compassion is the act of shifting your thinking about yourself negatively to a way that is more balanced. Remind yourself that you are just human, which means that you, like everyone else, make mistakes and you are somewhat flawed. There is absolutely nothing wrong with that! Acknowledging this can help you manage your emotions in a healthier way, which can help you deal with your responsibilities, instead of avoiding them. Just remember that you should not be hard on yourself because that will only increase your desire to procrastinate.

SHARE:

The post 6 Helpful Tips To Beat Procrastination appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Erectile dysfunction (ED) refers to the inability to maintain an erection firm enough for sexual activity. That said, it is not uncommon to experience occasional difficulty in the bedroom. If it happens frequently and disrupts your sex life, your doctor may diagnose you with ED.

This article, while not entirely focused on ED as a health condition, recaps a new study involving men who were treated for prostate cancer. Could regular aerobic exercise and resistance training cause significant improvements in sexual function in men treated for prostate cancer? According to a recent study, this type of intervention for men with prostate cancer could help them avoid sexual dysfunction. 

Most Men Experience ED After Prostate Cancer Treatment

Health experts note that nearly all men will experience some level of ED for the first several months following prostate cancer treatment. Most men return to their pretreatment sexual function within a year, but a significant amount of men do not. ED is a common issue that affects prostate cancer patients, but it is not solely associated with these men. ED can result from relationship issues or mental health issues as well. The reason it is more common in prostate cancer patients is because they are not typically offered health interventions to improve sexual function. 

Study Participants Exercised Three Times Per Week For Six Months

The study participants included 112 men diagnosed with prostate cancer with a median age of 66. Participants were divided into randomized groups to receive one of three interventions:

• Six months of supervised and self-directed resistance training and aerobic exercise.
• Standard medical care
• Six months of supervised and self-directed resistance training and aerobic exercise. This group also included a short, one-time educational session that covered coping strategies for challenges related to cancer treatment. The session also covered stress management tools and goal-setting tools to aid sexual rehabilitation.

In the two groups participating in resistance training and aerobic exercise, they worked out three times per week during the six-month period. Participants engaged in 20 to 30 minutes of cardiovascular training for the aerobic portion at moderate to vigorous intensity. They used rowing machines, cycling machines, treadmills, and similar equipment. During the resistance training portion, participants engaged in six to eight weightlifting exercises targeting upper and lower body muscle groups. Additionally, the participants were encouraged to exercise on their own in order to meet the suggested 150 minutes of moderate-intensity exercise per week. 

The Findings

Researchers observed that exercise was able to improve erectile function by 5.1 points on average. This measurement is from the International Index of Erectile Function (IIEF), which is used to measure sexual health, particularly erectile function. Experts note that function is scored on a scale of 1 to 30. The higher the score, the better the function. A four-point improvement is necessary to note clinical differences. 

Erectile function was more significant in for the subgroups who received additional androgen deprivation therapy and radiotherapy for their prostate cancer on top of engaging in exercise. These results were compared to those who underwent a prostatectomy, which is a surgical procedure that removes all or part of the prostate. 

The men who reported lower levels of sexual desire, sexual satisfaction, and overall satisfaction prior to the start of the study benefited more from exercise. By regularly engaging in exercise, the participants also experienced a reduction in weight gain. They also experienced improved muscle strength. Finally, the educational session informing participants of mental techniques did not make a difference for ED symptoms. 

Frequent Exercise Benefits Blood Flow

Consistent with existing research, this study confirmed the link between exercise and improved sexual function. This is more related to an overall link between cardiovascular health and sexual function. For example, earlier research found that yoga was able to improve ED in men with prostate cancer, and in older men without prostate cancer. Based on this research and other studies, health experts concur that men with ED benefit from improving cardiovascular fitness and overall circulation. Additionally, improving blood flow should translate to better erectile function.

If you are a man experiencing issues with the prostate or erectile dysfunction, Dherbs may be able to assist you on your health journey. For example: 

• Prostate Formula contains a special formulation of herbs that contribute to the health of the male reproductive system, especially the prostate. It may help maintain healthy urine flow, while aiding the natural cleansing and nourishment of the male reproductive system. 
• Jackrabbit is an all-natural formula that is designed to help support the male libido and stamina. It may help to naturally support the male reproductive system, improve overall energy, and encourage a healthier libido naturally.
• Sword Vitality XXL Extreme Cream is the last product that may help increase stamina and vitality for men. It’s a topical cream that works to increase blood flow to male reproductive organs. 

SHARE:

The post Men With Prostate Cancer Can Improve Sexual Function By Exercising Frequently appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Who is setting goals to get healthy in the upcoming year? Weight loss and eating better are two of the most popular New Year’s resolutions, most likely because people eat all sorts of sweets and treats during the holiday season. They want to hit the reset button on their health and get healthy. What does “getting healthy” actually mean, though? 

We believe that getting healthy applies to everything related to physical, mental, and emotional health. Improving your health can mean eating more balanced meals, getting therapy, establishing a better sleep schedule, etc. Having the right tools ahead of time can help better prepare you to take on the challenge when the New Year arrives. That’s where the tips in this article come in. If your resolution applies to any of the following ones, we hope the information is helpful to you. 

If Your Resolution Is To Start Moving

As busy as people are during the holidays, it’s very common to slow down during this time in regards to fitness. Since a lot of people have the resolution to start moving in the new year, they decide to let their workout regimen slide. You don’t have to be a pro athlete to benefit from exercise, though. Physical activity is beneficial for everyone, even 10 to 15 minutes of movement per day. You can start with a short walk on your lunch break, or a 20-minute yoga session when you get up in the morning. Cultivating patience and consistency will set you up for long-lasting success. 

If Your Resolution Is To Improve Mental Health

Committing to improve your mental health is a noble goal, one that can take a lot of work and determination. How you go about improving your mental health depends on your situation and if you currently deal with a mental health disorder. Mental health coaching may benefit one person, while therapy is the right path for someone else. A good therapist, however, can help you learn how to deal with stress, heal after the loss of a loved one, or manage symptoms of depression or anxiety. There are so many avenues to seek therapy, so don’t be afraid to explore them all, including the apps!

If Your Resolution Is To Prioritize Relationships

Looking to make more time for your partner in 2025? It could be as simple as talking to them more often. According to several studies, couples who spend more time talking to each other have a higher rate of relationship satisfaction. You can engage in a “listening night,” during which you each take about 10 to 15 minutes to talk while the other person listens. It can sometimes be difficult to find time to talk and listen, especially if you have kids. Sometimes, you need a little outside support in the form of a couples therapy section. There are many options, so don’t be afraid to explore what’s out there. 

If Your Resolution Is To Cook More

A lot of people cannot justify going to the grocery store, spending money on food, and then taking the time to cook. Given that there are so many meal service kits and food delivery apps, it’s common for people to order food a couple times per day. Cooking at home has been associated with better diet quality, though. The first step to cooking more is to delete your food delivery app(s). Additionally, do not accompany your desire to cook more at home with a highly restrictive diet. Your plan should be to build sustainable, long-lasting habits by emphasizing what you enjoy. Make it a point to include colorful fruits and vegetables, lean proteins, legumes, and whole grains in your diet to help nourish your body. Not only does this approach foster balance, but also consistency and satisfaction.

If Your Resolution Is To Grow Fresh Food

Gardening can have powerful effects on your mental health and overall mood. It can also provide a sense of purpose and is a relaxing hobby. Research shows that growing your own food can lead to an increase of nutrient-dense fruits and vegetables in your diet. The increased availability and emotional attachment to the plants, plus a sense of pride and accomplishment are just a few of the reasons for this. If the weather permits, we encourage you to garden outdoors, as being in the sun and can increase vitamin D absorption and improve overall well-being. Digging and raking can also restore dexterity and strength, while also providing aerobic benefits. Essentially, growing your own food is one of the coolest things you can do as a resolution. The success comes in the form of deliciousness!

SHARE:

The post Get Healthy In 2025 With These Resolution Tips appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Essential oils have numerous health benefits and can be incredibly relaxing. Used in both aromatherapy and skin care, essential oils can help you create spa-like experiences in your very own home. Treat your feet right with an invigorating peppermint foot cream and slough away dead skin cells with a DIY sugar scrub. You can even use whipped body butter to establish a smooth skin tone. 

Although the aromatherapy shower mist recipe in this article doesn’t turn back the hands of time, it can transform your shower into a full-on steam room. Spray the mist in your steamy shower and the aromas will transport you to a relaxing oasis. The best part is that you don’t even have to leave your bathroom!

Typically, spa scents are made with a custom blend of essential oils. Because you are making this aromatherapy blend, you can also customize to your liking. If you prefer more eucalyptus essential oil than peppermint essential oil, alter the recipe. You can also use essential oils that help contribute to more alertness and energy to help you get your day started. A relaxing blend of essential oils, including lavender essential oil, may be beneficial for winding down before bed. 

What Is A Shower Mist?

A shower mist is basically a spray that you spritz into the water or steam of the shower, which transforms it into a spa-like experience. The steam from the hot water creates a natural diffuser, spreading the aromas of the essential oils in the shower air. While showering, you’re surrounded by the shower steam and an amazing fragrance. 

A shower mist is about more than a pleasant aroma, though. The essential oils in the shower mist have therapeutic properties, which you benefit from during your steamy shower. A few spritzes in your shower may help relax the body, calm the mind, wake you up, lift your spirits, regulate emotions, and rejuvenate your senses. 

Shower Mist Vs. Shower Steamer

You may have heard of a shower steamer. In fact, you can click here for our DIY recipe! They are scented discs that you place on the shower floor. As hot water flows onto them, they release their aroma into the shower air. A shower steamer is very similar to a shower mist, as both release the aromas from essential oils that you choose. Shower steamers are not for everyone, though, especially if you use oils or butters to make them. They can cause the shower floor to become a bit slippery, which is dangerous if your balance is not 100%. 

A shower mist is also a lot easier to make. All you have to do is pour the ingredients in a bottle, screw on the cap, shake the bottle up, and you are good to go. A shower mist also does not depend on humidity, so you can use the same recipe whether the humidity level is 0% or 100%. Shower steamers are a lot harder to make if you live in a humid environment. Finally, there is no setting time for a shower mist. Use it as soon as you make it, unlike shower steamers, which occasionally take days to set. 

DIY Shower Mist

Ingredients:

• 20 drops lavender essential oil
• 15 drops orange essential oil
• 5 drops frankincense essential oil
• 1/4 cup high-proof grade alcohol (such as Everclear)
• Distilled water

Instructions:

• Add the essential oils to an eight-ounce spray bottle and then pour in the high-proof grade alcohol. 
• Should you choose to use other essential oils, that is also fine. The general recommendation for this recipe is 30-40 drops of essential oils. You can keep the high-proof grade alcohol and distilled water measurements the same in that eight-ounce bottle.
• Fill the rest of the bottle with distilled water (leaving a small amount of space at the top to prevent overflowing), screw on the cap, and shake well to combine. 
• Put your spray to use! Spritz the shower mist in your hot shower and reap the benefits.

SHARE:

The post DIY Aromatherapy Shower Mist appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

The bright lights and holiday cheer may inspire joy and feelings of love for a lot of people, but not everyone. This time of year can bring about feelings of isolation, grief, loneliness, and sadness, especially for people with clinical or seasonal depression. 

Psychiatrists explain that depression can occur around the holidays for numerous reasons. The holidays increase thoughts of family, social engagement, and relationships. If there are issues within those dynamics in people’s lives, depression can rise to the surface. The holidays also tend to demand more family time than usual, which can be highly stressful for some people. Family events may cause old conflicts, emotions, or situations to arrive that can be very difficult to navigate. 

How To Manage Depression During The Holidays

For many people, the winter can trigger seasonal affective disorder, or seasonal depression. Unlike traditional depression, seasonal depression occurs in a seasonal pattern, typically worsening in darker fall and winter months. Practicing good self-care is essential year round, but it is extra important during the holidays. You can combat lack of energy, fatigue, and other symptoms with various coping strategies and self-care practices. Whatever the cause of your depression, we hope the following tips can help you cope.

Assess Your Relationships And Set Boundaries

Setting boundaries is a crucial element of self-care, especially for your emotional and mental health. The boundaries you set will depend on the different people in your life and the situations that you’ll encounter during the holidays. Maybe you limit the time you spend with certain people who cause you to feel negative emotions or heighten depressive symptoms. Establish boundaries for these people and set availability for them as well. Your time and mental health are paramount! If you struggle with setting boundaries, click here for some helpful tips. 

Create A Coping Sheet

A coping sheet is a list of your favorite activities that you can turn to when you feel down. Create your own coping sheet or develop one with your family members or therapist. Many coping sheets are filled with actions that can help manage depressive symptoms. Some popular things to include on your coping sheet are:

• Listening to music
• Painting 
• Meditating
• Singing
• Breathing techniques
• Positive self-talk
• Journaling
• Acupuncture

Get Outdoors And Stay Active

According to many studies, moving the body is one of the best ways to cope with depression, regardless of the season. One meta-analysis of 218 studies concluded that exercise is an effective way to manage depression. This was especially true for jogging, walking, strength training, and yoga. Exercise combined with psychotherapy proved to be the most effective way to experience depression relief. Researchers found that getting outside while engaging in exercise relieved depressive symptoms even more. Spending time in nature can help reduce risk of depression. One study found that time spent in green environments reduced the risk of anxiety and depression in the long run. Consider planning some fun, holiday outdoor activities. Go ice skating, snowboarding, sledding, or hiking, depending on where you live and what is available to you. 

Share How You Are Feeling With Loved Ones

During the holiday season, mental health experts recommend that you surround yourself with people you can rely on. These people can be family members or friends who can help you manage holiday depression. Reach out to people you trust and share how you are feeling. It’s impossible to know how friends or family will react, but the people who love you will be there for you no matter what. Confide in them about how you are feeling and they will most likely offer empathy, or share similar experiences that may help you feel less alone. Do not underestimate the power of community and love. People want to help, so just ask.

SHARE:

The post 4 Ways To Cope With Depression During The Holidays appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

There are people who just seem to live in the gym. Perhaps that person is your sister or brother, or a friend you love a lot. Maybe they visit health food stores and cannot stop talking about recovery methods or healing modalities. They usually wear athletic attire and carefully watch what they eat. If that sounds like someone you know, then this holiday gift guide is going to come in handy!

’Tis the season to show that wellness enthusiast just how much you’ve been listening to their excitement for sound baths and stretch therapy. Perhaps your friend or family member is looking to embark on a new wellness journey, improve their inner self, or get more involved in different fitness worlds. Whatever the case, we hope you find inspiration from the following list. 

Dry Brush

We are starting out on the relatively inexpensive side of gifting. A dry brush will likely cost somewhere between $10 and $20, but the benefits are worth it. Dry brushing may help the body eliminate toxins and promote relaxation. The lymphatic system requires stimulation to prevent it from clogging. Dry brushing works to open up the pores and help the body release toxins through sweat, which reduces the amount of toxins that flow through the lymphatic system. 

Hiking Shoes

Now, a pair of hiking shoes can be on the pricier side, but think of them as an investment. Maybe save this gift for someone you really love and care about! All jokes aside, a great pair of hiking shoes or boots can save people from ankle injuries, knee pain, and general foot soreness. Shoes that have Vibram soles are excellent!

A Gym Bag

A good gym bag is something that any athletic enthusiast will enjoy. Consider a compact gym bag with lots of pockets, or a larger one if the person you know carries lots of equipment and clothes. Ideally, choose one that has a shoulder strap and one that can easily fit in a locker. 

Crystal Ear Seed Kit

Some people love acupuncture and want to get treatment, but they don’t always have the time for it. A crystal ear seed kit can give people similar benefits to acupuncture from the comfort of their own home. The ear seeds stimulate pressure points in the ear, which is a form of acupressure and auriculotherapy. Traditional Chinese Medicine (TCM) reports that energy travels along meridian lines, many of which run through the ears. 

Massage Gift Card

Who doesn’t love a free massage? That is especially true if the person you purchase the massage for is pushing it in the gym eight days a week. Treat that special someone to a lovely full-body massage. If possible, make it so they can choose between Swedish, deep tissue, relaxing, sports, or other types of massage if they are all the same price. Alternatively, gift someone a facial or other skin care treatment service, such as a body wrap, peel, or body scrub. 

Massage Gun

Everyone can benefit from owning a massage gun. It used to be that they cost upwards of $300, but now there are so many at various price points. There are standard massage guns, mini massage guns (which are great for travel), and percussive massage balls. All of these massage devices can help loosen up fascia, which reduces stiffness and may help improve range of motion. 

Essential Oil Diffuser

This is a classic gift for wellness and non-wellness enthusiasts alike. There are so many diffusers available, so you do not need to spend all your money on a specific one you saw on Instagram. They all pretty much do the same thing: diffuser essential oil aroma into a space. You want to pay attention to the essential oils you purchase, though, as many are not 100% pure. Pure essential oils are the best!

Singing Bowl

This gift is for anyone who has expressed interest in sound baths or meditation. A singing bowl is perfect for at-home meditation because the tones can aid with anxiety and stress reduction. Different bowls have different tones when you hit them, and you can search which frequencies benefit what. 

Unique Fitness Experience

Be it bungee aerobics, Pilates, spin class, Zumba, or rage therapy, a unique fitness experience is a great gift for wellness enthusiasts. It gives them the opportunity to try something out without having to purchase a membership. If they like the class they try, they can always purchase more classes or get a membership to the facility!

SHARE:

The post The Best Wellness Gift Guide For 2024 appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.