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

Common Summer Bugs

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

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

Why Use Essential Oils?

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

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

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

DIY Bug Repellent Lotion Bars

Ingredients:

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

Instructions:

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

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Heat stroke is a condition that occurs when the body overheats, typically as a result of prolonged exposure to high temperatures. During the summer, it is very common to experience heat stroke or heat exhaustion. If you experience a heat stroke, it is very important to seek emergency treatment as it can be a life-threatening situation. When you don’t treat heat stroke immediately, you can damage muscles, heart, kidneys, and the brain. 

The scary part about heat stroke is that you don’t always know that you are in danger of it until it’s too late. What happens is that you end up in a state of confusion or deliriousness because nerve damage takes place. If you want to keep yourself out of harm’s way this summer, you have to take steps to ensure that you are hydrated and cool. There are things you can do and things you can avoid to reduce the risk of heat-related illness. 

Heat Stroke vs. Heat Exhaustion

Heat stroke happens when the body’s ability to regulate core temperature fails, so you overheat as a result. It is the most serious phase of heat-related illness. Heat exhaustion, on the other hand, is the phase just before you experience heat stroke. You start to feel the signs of heat illness, including muscle weakness and fatigue. How does the body get to these stages, though? Well, the body regulates core temperature to maintain a constant of 98.6 degrees Fahrenheit, even in the hottest and coldest climates. When the mechanisms that regulate core temperature break down, heat exhaustion and heat stroke can occur. If you want to prevent this from happening and avoid heat exhaustion this summer, make sure to keep the following tips in mind. 

Avoid Direct Sunlight

Avoid heat-related illness by limiting your exposure to direct sunlight, especially during the hottest parts of the day. The sun tends to be at its hottest during midday, so make sure to find shade or remain inside during those times. If you are outside, take additional measures to protect the skin by applying sunblock with an SPF of 30 or higher. 

Drink Water

When you are in the sun, it is natural to sweat because that is the body’s way of regulating core temperature. The body loses water and other minerals via sweat, though, meaning that you need to replenish that water by drinking lots of it. If you enjoy electrolyte powders, you can incorporate them into your hydration efforts as well; just don’t go for sugary electrolyte beverages. Always keep a full water bottle handy if you venture outside during the summer, and make sure to refill throughout the day. Additionally, consume more liquids if you do any sort of physical activity outside. 

Eat Hydrating Foods

In addition to drinking a lot of water, enhance your hydration efforts by eating water-rich foods. Various fruits and vegetables have high water content and contain electrolytes that can replenish the ones you lose via sweat. When you are able to maintain your fluid balance in the body, you can help keep blood pressure stable and aid with nerve signaling. Some great hydrating fruits and vegetables include carrots, watermelon, berries, cucumbers, bell peppers, tomatoes, grapefruits, kiwis, pineapples, oranges, broccoli, honeydew, cantaloupe, and grapes. 

Check Your Medications

Believe it or not, certain medications increase your risk of heat stroke. They either interfere with your salt and water balance or affect how the body reacts to heat. Medications that increase the risk of heat exhaustion include antibiotics, laxatives, diuretics, antidepressants, antihistamines, blood pressure or cholesterol meds, and antipsychotics. If you take any of those medications, talk to your doctor about an increased risk of heat stroke. 

Avoid Alcohol, Caffeine, And Sugary Drinks

When you go through the effort to drink a lot of water during hot weather, the last thing you want to do is sabotage your hydration. When you focus on sugary, sweetened drinks, or beverages that contain alcohol or caffeine, you work to dehydrate the body. All of these drinks increase the need to urinate, which depletes your water and electrolyte supply. Additionally, consuming too much alcohol or sugary drinks can increase inflammation, which worsens symptoms of heat exhaustion.

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If you have high blood pressure and want to lower it naturally, one of the first recommendations from healthcare professionals is to reduce your salt intake. That’s not terrible advice, especially considering that excess sodium in the body can contribute to higher blood pressure levels. Adding more potassium to your diet may be an easier, more effective way to reduce blood pressure than simply cutting salt intake, according to a new study. 

The study was published in the American Journal of Physiology-Renal Physiology and builds on existing research. Potassium and sodium work together to regulate blood pressure. People who have high blood pressure are often advised to eat less sodium, but focusing on potassium-rich foods may have a greater impact on blood pressure than simply cutting sodium. Continue reading to learn what the research found. 

What Does The Research Say?

For the study, researchers looked at how the ratio of potassium to sodium impacts the body. Study authors used a mathematical model to simulate how different sodium-to-potassium ratios affected bodily systems, including the renal system, cardiovascular system, and gastrointestinal system. Researchers found that higher amounts of potassium helped lower blood pressure, even with “high” or “normal” levels of sodium intake. Whenever potassium intake increased, regardless of sodium levels, blood pressure dropped. 

When researchers adjusted for sex and mathematical models, they noticed a big difference. Men were more likely to have a greater reduction in blood pressure after increasing potassium-to-sodium ratio than premenopausal women. This is a key differentiation because blood pressure tends to increase naturally after menopause. All of that said, take these findings with a little grain of salt, given that they were computer models. These types of models simulate the human body, but they are merely an approximation of human physiology.

The Science Behind Potassium, Sodium, And Blood Pressure

Understanding the balance of sodium and potassium in the body and how those minerals relate to blood pressure is not new. Researchers have been examining the relationship between these nutrients and blood pressure levels for some time. Consuming too much sodium causes your blood vessels to fill with water, swelling their blood volume. That causes your blood pressure to increase, which can damage blood vessel walls and lead to plaque buildup in the arteries. That impedes healthy blood flow and puts stress on the heart over time. 

Potassium actually has the opposite effect, relaxing blood vessel walls and reducing tension in the arteries. Cardiologists agree that potassium helps blood circulate more easily within the arteries. Sodium and potassium work together through the kidneys, which have specialized proteins (transporters) that use potassium to eliminate sodium from the body via urine. That means that the more potassium you eat, the less sodium the body retains. 

Potassium-Rich Foods

There are potassium supplements, but they come with some potential safety risks. Getting potassium via your diet is the best way to go. The FDA’s daily value for potassium is 4,700 milligrams (mg), while the American Heart Association (AHA) recommends a daily intake of 3,000 to 3,500 mg per day for high blood pressure patients. The average adult does not meet this amount. Cardiologists suggest men to consume 3,400 mg of potassium per day and women to consume at least 2,600 mg per day. 

When it comes to potassium, bananas get all the glory. One medium banana delivers 422 mg of potassium. That said, there are many potassium-rich foods that can help lower blood pressure. Apricots, lentils, baked potatoes, spinach, and salmon are great potassium-rich foods to consume. Start slowly, making a potassium-rich swap each meal. For breakfast, enjoy bananas instead of strawberries. Swap spinach for iceberg lettuce in your lunch salad, and add kidney beans or lentils to your dinner. 

In addition to consuming more potassium-rich foods, it is best to cut your sodium intake to 1,500 mg per day, especially if you have high blood pressure. Try to eat out less, as that is where you can really go crazy with sodium consumption. Replace salt with other seasonings to add more flavor to the food you cook. You can also click here for other recommendations on how to reduce salt intake.

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It’s safe to say that people are more connected than ever in our digitally driven world. Just because people can connect digitally in seconds, does that mean that they are making meaningful, social connections on a regular basis? Now is the time to create a supportive social network, both digitally and in-person. In this article, we delve into the concept of social health and different practical strategies that help foster social engagement to achieve holistic wellness. 

What Is Social Health? 

As much as you do not want to believe it, social health is an essential part of your overall well-being. Often referred to as social wellness, social health relates to the connection and need for community. Most people achieve this through relationships with family and friends. It’s the sense of belonging that comes from connecting with these groups of like-minded people who support, value, and love you. In simpler terms, social health comes from the relationships you build with others and the connection those relationships provide.

Social health is supported by five pillars, all of which work to keep the structure (your well-being) intact. We’ll detail them below:

• Communication skills: The ability to communicate clearly is paramount to build healthy social interactions. If you can communicate effectively, you can express your thoughts and feelings. You can also listen actively and understand where others are coming from, a practice that fosters great social connections. 
• Quality of relationships: Your goal should not be to have as many social connections as possible. It’s about quality, not quantity. The quality relationships are the ones in which you feel safe, heard, seen, and completely understood. These relationships are the ones that enhance your health. 
• Ecosystem of social support: It’s very common for people to rely on different support systems to navigate life’s more difficult challenges. These support systems essentially form an ecosystem of strong connections, in which you can find guidance, reassurances, and companionship. You often become more resilient with the people around you in these ecosystems. 
• The role of community engagement: Humans are social creatures, which explains the joy you receive when you are part of a strong community. Being a community member gives you the assurance that you are part of something larger than yourself. 
• Boundaries and self-care: Without healthy boundaries, you cannot foster optimal social health. You have to know when to say no, and understand that your social network will respect your decision. Boundaries help ensure that your limits are respected by peers and that helps create a healthier, stronger social life.

The Benefits Of Strong Social Health

It is clear that social health plays a role in helping individuals create more meaningful lives. There are numerous benefits to having a strong social support system, from your mental health to physical well-being. Read on to learn more about them: 

• Social support offers comfort, or a sense of belonging, that helps boost self-esteem and confidence. 
• Supportive relationships not only positively impact your productivity levels, but also enhance accountability. 
• Strong social networks tend to help people handle stress more effectively and reduce the likelihood of experiencing anxiety and depression. 
• Social support works to keep mental health in check and may increase productivity. 
• Leveraging social support can lead to an overall more fulfilling life and enjoyable experiences. 
• Belonging to supportive social circles can improve both mental and physical health. 
• It’s possible for individuals to experience a reduced risk of chronic illnesses and stronger immune function when they have strong social connections. 

Integrating Social Health Into Your Daily Life

As detailed in the previous bullet points, it is clear that maintaining social health benefits you in numerous ways. Unfortunately, it is often easier said than done, especially considering the modern reliance on digital technology. Yes, technology can enhance connectivity, but it also can promote isolation and detract from social health. The constant accessibility can blur the line between work and real life, which can lead to burnouts or strained relationships. 

Social media tends to foster feelings of inadequacy, not empowerment. Navigating the social media landscape can be very tricky, which is why online interactions are often less meaningful and supportive than offline interactions. If you want to meet your social health needs in the real world, focus on ways to connect with others in meaningful ways. Join a community wellness environment, attend social events, prioritize face-to-face interactions, and set boundaries with technology. Do all of those things and more and you’ll be well on your way to experiencing better social health.

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

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

Swimmer’s Itch

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

Heat Rash

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

Margarita Dermatitis 

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

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

Polymorphous Light Eruption

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

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

Seabather’s Eruption

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

Hot Tub Rash

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

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The lymphatic system essentially acts as the body’s internal drainage system. It is responsible for removing toxins and waste from cells, and a poor-functioning lymphatic system can cause bloating, weakened immune function, and sluggishness. By stimulating lymphatic drainage, you can not only boost immune function, but also clear up the skin and increase energy levels. 

In order to promote lymphatic drainage, you have to move the body or encourage lymphatic flow via massage. The lymphatic system collects lymph and returns it to the heart via a network of vessels and nodes. Anything that disrupts this process can cause lymph to accumulate in the arms, legs, ankles, and other parts of the body. Lymphatic drainage works to eliminate harmful toxins and support the body’s ability to recover and heal more efficiently. Several studies note that regular lymphatic drainage promotes improved vitality and overall health. 

What Happens During A Lymphatic Massage?

A lymphatic drainage massage involves light pressure and strategic massage patterns that help clean out the lymphatic system. Generally, a massage therapist will stimulate the areas of the body that house your lymph nodes to get the massage started. That means that they will massage the armpits, neck, and (with consent) your groin area. Finally, they will help coax excess lymphatic fluid from your swollen tissues toward the lymph nodes, where the lymph is reabsorbed. 

Why Make A Lymphatic Drainage Massage Cream?

A lymphatic drainage cream is a cost-effective way to help improve lymphatic flow. Using the cream in this article can help support the body’s ability to eliminate toxins and excess fluid. It may also enhance lymphatic circulation, reduce swelling in problem areas, and aid the system’s natural detoxification process. Let’s take a look at the ingredients and how they benefit your lymphatic system: 

• Calendula: Known to promote circulation, reduce inflammation, and aid detoxification. 
• Cleavers: This type of herbaceous plant has small, hooked bristles on the stems that allow them to cling to different objects. Cleavers are commonly used in herbal remedies because of their purported lymphatic and diuretic properties. They may stimulate the lymphatic system, increasing the flow of fluid through lymph vessels, which ultimately facilitate the elimination of toxins and waste products. 
• Burdock root: Commonly used in traditional medicine and culinary practices, burdock root exhibits powerful anti-inflammatory effects that support digestive health. These anti-inflammatory properties may also reduce inflamed lymph nodes and reduce congestion in the lymphatic system. In doing so, burdock root may help support lymphatic function and flow. The diuretic properties may also help reduce fluid buildup in the body, helping eliminate toxins and waste products. 
• Yarrow: Researchers note that yarrow works to stimulate lymphatic flow, support detoxification, and reduce inflammation and swelling. It may also enhance immune function and promote overall lymphatic health. 
• Ginger: Like the other ingredients in the cream, ginger helps to stimulate lymphatic drainage and reduce inflammation. It may also support your detox efforts and encourage healthy circulation. 

DIY Lymphatic Drainage Massage Cream

Ingredients For Herb-Infused Oil:

• 1/4 cup ginger root
• 1/4 cup calendula flowers
• 1/3 cup cleavers
• 1/4 cup burdock root
• 1/4 cup yarrow
• 1 cup carrier oil of choice

Instructions For Herb-Infused Oil:

• Add all of the herbs to a jar and pour the oil in until the herbs are completely covered. 
• Store the jar in an area that gets direct sunlight, such as a windowsill, for two weeks, shaking the jar every few days. 
• Strain the herbs through a fine mesh sieve and collect the oil in a separate jar.

Ingredients For The Cream:

• 1/4 cup infused oil
• 1/4 cup raw cocoa butter
• 1/4 cup mango butter
• 1/4 cup coconut oil
• 15 drops grapefruit essential oil

Instructions For the Cream:

• Add the infused oil, cocoa butter, mango butter, and coconut oil to the top of a double boiler over simmering water. 
• Stir frequently until all of the ingredients are fully melted. Remove from the stove and then pour the mixture into a bowl. Refrigerate for about 30 minutes to one hour, or until the mixture solidifies. 
• Remove the solidified mixture from the fridge and whip it using an electric hand mixer until it is fluffy. 
• Spoon the mixture into a container and store in a. cool, dry place. Massage over lymph nodes during a lymphatic massage to promote lymphatic detoxification.

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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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How great is it that you get to enjoy the beautiful summer months? The sun rises early, sets late, and you get to enjoy hiking, gardening, beach or lake days, and backyard barbecues. As incredible as all that sounds, the bugs, depending on where you live, can be relentless. From mosquitos and ticks to chiggers and spiders, summertime can be a brutal time for bug bites. Fortunately, you can be ready to soothe that itchiness with a homemade plantain salve. 

What Is Plantain? 

Let us first clarify one thing regarding the name of this herb. Despite sharing the same name, plantain weed is unrelated to plantain fruit. With a long history as a healing plant, plantain is widely known in the herbalist community as “nature’s band-aid.” Plantain (Plantago major), grows naturally in many yards and fields all over the United States. It only came to the U.S. by way of new settlers from other countries. Natives in both America and New Zealand referred to plantain as “Englishman’s foot” or “white man’s foot.”

Believe it or not, you can find plantain weed in most yards and fields across the U.S., and it will take over unless you control it. It grows as a rosette with leaves that surround the stem at the base. The leaves are more oval and somewhat large, with the stems standing above them with seeds at the top. No matter the variety of plantain weed, all of them work interchangeably, so you don’t have to worry about which one is more potent for your DIY salve. 

Plantain Benefits

Plantain weed has a long list of benefits for both internal and external uses. For the purpose of this article, we will focus on plantain’s benefits for the skin. Exhibiting antibacterial, anti-inflammatory, and astringent properties, plantain may help relieve a variety of common skin ailments and bug bites. Historically, plantain leaves were used to help heal minor wounds, scrapes, cuts, bumps, infections, bruises, and burns. 

On its own, plantain weed is a complete medicine, meaning you don’t need to add anything to it to create an effective herbal remedy. At the same time, you can incorporate other herbs or ingredients to incorporate other soothing benefits, which is especially beneficial for relieving bug bites. Typically, it isn’t the actual bite that causes the itch; rather, it is an anesthetic that the bug injects you with as it drinks your blood! If you are allergic to that anesthetic, the body attacks the substance with white blood cells, causing the area to become inflamed and red. 

The salve in this article calls for you to infuse dried plantain leaves into a carrier oil of your choice. We listed sweet almond oil, but you can use olive oil, avocado oil, coconut oil, or jojoba oil if you prefer. Once you infuse the oil, you will melt beeswax and mix in the infused oil with it before allowing it to solidify at room temperature. The beeswax helps moisturize and protect the skin, which may help relieve itching. It also creates a barrier on the skin that protects the bite to promote healing. 

DIY Plantain Salve

Ingredients:

• 1 cup dried plantain leaves
• 1.5 cups sweet almond oil (or carrier oil of choice)
• 1 ounce beeswax

Instructions:

• Put the dried plantain leaves into a glass pint jar and pour the oil in to cover the leaves. 
• Screw on the lid and allow the oil to infuse for about four to six weeks. Ideally, place the jar in a cool spot away from direct sunlight. 
• Once the oil has infused, strain the leaves from the oil through a fine mesh sieve and make sure to press out any remaining oil from the leaves. 
• Pour one cup of the plantain infused oil into the top of a double boiler over medium-low heat and add the beeswax. Stir occasionally until the beeswax is fully melted. 
• Remove from heat and stir more to combine. Pour the mixture into several small tins or jars and allow the salve to set at room temperature (this will take a couple hours). 
• The plantain salve is ready to use once it is solidified. The salve will keep fresh for a year if kept in a cool, dry place.

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

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

Reverse Plank

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

Standard Plank

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

V-Ups

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

Stability Ball Knee Tucks

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

Side Plank

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

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

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

Essential Oils And Ticks

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

Clove Bud Essential Oil

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

Neem Seed Essential Oil

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

Lemon Eucalyptus Essential Oil

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

Oregano Essential Oil

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

Thyme And Citronella Essential oil Combination

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

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