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Do you know what’s in your laundry detergent? Laundry detergent can contain toxic chemicals and often times the natural, less-toxic versions can carry a hefty price tag.
The good news is you can make your own soap at home and scent it with your favorite essential oils. This homemade detergent is easy to make and cost effective too.
Give it a try and let me know what you think. Recipe courtesy of Knowledge in Nature.
Traveling during the holidays can leave us exposed to tons of germs. But with a few quick preparations we can minimize our exposure and avoid getting sick.
Watch out for highly germy areas and travel with disinfectant wipes to clean them off. Some of the most germ-ridden areas include tray tables on airplanes, drinking fountains, seatbelt buckles and bathroom stall locks. If you don’t have a wipe handy, remember to wash those hands and be sure not to touch your eyes, nose or mouth.
If you’re not able to wash your hands, carry an alcohol based hand sanitizer such as this one I love.
And be sure to stay hydrated by bringing your own non-plastic water bottle with you.
Here’s a handy list of items to pack while traveling.
And remember, if you are taking measures to boost your system, even if you are exposed to a virus, your body may be able to tackle it without you ever noticing. See my previous post for tips on how to stay healthy during flu season.
If you think about it, we are exposed to germs on a daily basis. Why is it that sometimes we catch a cold and other times we do not? The answer comes down to your body‘s defense system and its ability to combat these germs when we are exposed. If your body is preoccupied with other tasks, such as managing stress or dealing with inflammation, the effectiveness of your immune system could be challenged, which means your ability to fight off that cold could be lowered.
Fortunately there are measures you can take to ensure your immune system is in optimal defense mode this season so you are staying healthy even when those around you are sick.
Here are a few of my favorite natural flu fighting health tips you can incorporate today.
1. Wash your hands often and don’t touch your face!
It seems simple enough, but you may not realize how often you are adding germs directly into your system through touching your eyes, nose or mouth. Pay attention for a few days and take notice how often you do this. You may be surprised. Washing your hands regularly may be the simplest way you can protect yourself from a cold or flu this season.1 You can also carry an alcohol based hand sanitizer when soap and running water aren’t readily available.
2. Increase the Good Bugs! Did you know as much as 80% of your immune system is contained in your digestive system?2 Addressing issues with your gut is your body’s first line of defense protecting you from illness. Introducing probiotics to balance your gut microbiome can help ensure the good bacteria outweighs the bad, which can boost your body’s defense mechanism. If I ever feel a cold coming on, the first thing I reach for is my probiotics. If you have candida overgrowth, you should avoid adding probiotics until you can address the issue.
3. Skip the Dessert. There are many studies that show that sugar is taxing on the body and can even suppress your immune system.3 Reducing your sugar intake can aid you on your journey to health in more ways than one.
4. Don’t Skimp on Sleep. Sleep is the bodies mechanism for repair. When we skimp on sleep, this puts us at a disadvantage and can impact our immune system’s ability to fight off infection. Be sure to get 7-8 hours of quality sleep as many days as possible.
5. Get Moving. Exercise and being active has so many positive effects on our bodies. Not only can it help keep off excess weight, exercise can also impact the quality of our mood allowing us to manage stress more effectively, which leads to my next tip…
6. Reduce Stress. I can’t emphasize this one enough as many people are unaware that being stressed can have physiological effects on our bodies. The hormones that are released when you are stressed suppress the immune system and make you more susceptible to catching a cold.2 Taking time for self-care and reducing the stress in your life can contribute to a healthy mind and body.
7. Consider Immune boosting supplements. Whenever I’m traveling or around people who may be sick, I always keep a few of my favorite immune boosters close by. Studies have shown the following supplements can help ward off infection or reduce the length of a cold.
A few years ago I was introduced to this emergency supplement that combines many of the suggestions from above. If I feel something coming on, I use this to help my body fight off the infection before I get sick. This should be used only when you feel something coming on, it isn’t the best supplement to use on a daily basis as it can be taxing to the liver. I always have a bottle handy during cold and flu season. Click the link below if you’d like to give it a try.*
8. Take Cold Showers I know this may sound crazy and is naturally counter intuitive, especially during the winter, but research has shown that taking cold showers over a period of several months was shown to improve immune function significantly. A German study evaluated students over several months and found that those who showered in cold water (working up to 2 minutes) caught half as many colds as those who took warm or hot showers. The length of the cold (when the individuals taking cold showers actually did get sick) was also reduced by half. This positive effect to the immune system took about three months to be fully noticed.7
Follow these tips this season to keep yourself healthy and let me know how they work for you!
References
1. Handwashing: Clean Hands Save Lives. Centers for Disease Control and Prevention 2018. https://www.cdc.gov/handwashing/ (accessed December 21, 2018).
2. Cabral S. The Rain Barrel Effect: how a 6,000 year old answer holds the secret to finally getting well, losing weight & feeling alive again! North Charleston, SC: Cabral Research LLC; 2017.
3. Leyla Weighs In: Five ways to stay healthy during cold and flu season. DR RONALD HOFFMAN Healthy Sleep Recharging Your Batteries Comments. https://drhoffman.com/article/leyla-weighs-in-five-ways-to-stay-healthy-during-cold-and-flu-season/ (accessed December 21, 2018).
4. Jeffers, Nancy. Vitamin D3, Zinc and Magnesium: How to Prevent Many of the Current Health Epidemics. Nancy Jeffers, 2017.
5. Maher M.D., Paul D. Vitamin C: History and the Case for its Use in Cancer. The Health Journal Club Newsletter, November 2011.
6. Johnson RL, Foster S, Low Dog T, Kiefer D. National Geographic Guide to Medicinal Herbs: The World’s Most Effective Healing Plants. Washington, D.C.: National Geographic; 2014.
7. Chaitow L. Naturopathic physical medicine: theory and practice for manual therapists and naturopaths. Edinburgh: Churchill Livingstone/Elsevier; 2008.
*As an Amazon Associate I earn from qualifying purchases.
Ingredients
Directions
I make this simple homemade mustard vinaigrette dressing when I’m following an elimination diet or avoiding gluten and dairy. It’s quick and easy to make and tastes great. This recipe is included in another post, Simple Summer Salad, but I’m adding a separate post for the dressing for quick reference. Feel free to experiment with the quantity of ingredients. I like to increase the mustard for a thicker, creamier dressing and unique taste.
To prepare dressing mix 2/3 cup olive oil, 2 tablespoons water, 1/4 cup of vinegar, 2 tablespoons spicy brown mustard and lemon juice in a container and add salt, pepper and additional seasonings to taste. Whisk all ingredients together and serve over cool salad.
This simple summer salad recipe is perfect for a quick and healthy meal. The homemade mustard vinaigrette is light and refreshing and works with most diets (gluten free/dairy free/paleo/keto). Ingredients in the salad dressing can be adjusted for your taste. Enjoy!
Ingredients
Homemade Mustard Vinaigrette Dressing
To prepare dressing, mix 2/3 cup olive oil, 2 Tablespoons water, 1/4 cup of vinegar, 2 tablespoons brown mustard and lemon juice in a container and add salt, pepper and additional seasonings (optional) to taste. Whisk all ingredients together.
How to Make It
In a large bowl mix in arugula, pine nuts and strawberries. Add in dressing, top with sliced avocado and serve!
Summertime brings warmer weather, which often means more time spent outdoors, putting us at risk for sun damage. Sun damage can range from sunburns to aging and skin cancer. It is important to protect yourself from the sun’s rays whenever you are exposed, including cloudy days or in the winter.
Utilize these 5 tips in order to protect your skin from the sun’s damaging rays.
1. Use a Broad Spectrum Sunscreen
Make sure the sunscreen you use is broad spectrum which means it will protect the skin from both UVA and UVB rays. UVA rays contribute to aging and UVB rays contribute to burning. You may be utilizing a sunscreen that is protecting you from burns, but not the rays that contribute to aging.
2. Apply sunscreen 15 minutes before sun exposure
If you wait to apply sunscreen once you are exposed your skin is not protected. It takes 15 minutes for sunscreen to absorb into the skin and provide protection
3. Use a minimum SPF 30
There isn’t much difference between spf 30 and spf 100, so be sure to recognize the limits of sunscreen and reapply every 2 hours or after swimming or sweating.
4. Protect your scalp and lips
Be sure to protect your lips with a chap stick with a minimum of SPF 15. Don’t forget to add sunscreen to exposed areas on your scalp or utilize a hat to shade you from the sun.
5. Get your skin checked regularly
If you have fair skin, are exposed to the sun often (even just from driving) or have a family history of skin cancer, you may have a higher risk of developing skin cancer. Get to know your body and any moles that are present, which will allow you to recognize changes in your skin. and be sure to see a dermatologist for regular skin checks. Visit aad.org to find a dermatologist near you.
