Category: Miscellaneous

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Natural Support for Seasonal Allergies

You’ve been careful for over a year now. Social distancing is so ingrained in your consciousness that you do a double-take when you see old concert footage on TV. You’ve grown to appreciate the benefits of face masks (no need to worry if there’s a bit of spinach in your teeth, protection from the wind or that random pimple on your chin). Your bubble is airtight, and you’ve finally figured out the most flattering Zoom camera angle.

So why do you feel like you’re sick, when you’ve done everything right? Watering eyes, runny nose, sneeze attacks? Is it time to self-isolate? What if you sneeze in the grocery store line-up? After all, there is no bigger social faux right now than an unexpected public sneeze. Should you have a COVID-19 test?

An Unusual Year for Allergies

Even at the best of times, seasonal allergy symptoms are inconvenient and annoying. Add in the very understandable fear of COVID-19, and allergy sufferers experience extra stress, which is never a good thing when trying to stay healthy. It’s more important than ever to practice a seasonal allergy reducing lifestyle this spring, to alleviate stress and keep yourself healthy and strong. Plus, many of the lifestyle measures that reduce allergies improve your overall health and wellness.

The sneakiness of seasonal allergies

It’s not surprising that allergy sufferers worry about COVID, since some of the symptoms are very similar. Seasonal allergies can cause:

  • A runny nose
  • Watery eyes
  • Coughing
  • Wheezing
  • Headaches
  • Post-nasal drip
  • Shortness of breath
  • Reduced sense of taste or smell

These symptoms often appear in the spring, when trees begin pollinating. Pollen in the air can trigger our bodies to release the powerful chemical histamine, which leads to allergy symptoms.

Invisible Spring Pollen

Contrary to popular belief, allergy triggers at this time of the year are usually tree pollen, not pollen from flowers, and they’re often not visible to the naked eye. To further complicate matters, the start of spring allergy season can vary by year, so allergy sufferers often don’t realize it has begun until symptoms appear. It’s also important to note that allergies of any kind can develop later in life, so if you’ve sailed through spring in the past, but suddenly notice you’re sniffling, seasonal allergies could be the cause.

Regional Variations

The types of pollen in the air vary by region, with different types of trees contributing. Birch, oak, and ragweed are common culprits, each producing its own distinct pollen. As a result, there’s no single catch-all solution, or even one simple diagnostic procedure, for pollen allergies.

Changing Times

Interestingly, seasonal allergies seem to be on the rise. Climate change may be to blame, as higher temperatures can increase pollen production. A 2019 study in the Lancet showed significant increases in the pollen count and a longer pollen season across the northern hemisphere, and although the average in North America hovers between 10 and 25 percent of the population, pollen seasons vary between locations and from year to year. In fact, a 2017 Statistics Canada study found that 40 percent of Canadians reported pollen or grass allergies – that’s a lot of congested people.

5 Steps to Help Reduce Seasonal Allergy Symptoms

Fortunately, science is providing more information about preventing and reducing seasonal allergy symptoms. Check out some easily adapted lifestyle tips below.

1 – Reduce Stress

We get it: Life is stressful right now. However, the irony is that stress can exacerbate allergy symptoms, which in turn creates more stress. To end this cycle, take proactive steps to bring down the pressure.

Studies have found that meditation and yoga have a positive impact on allergy symptoms. Getting enough sleep is also important. Of course, allergies can also interfere with sleep, since it’s hard to fall asleep with a stuffy nose. Sleeping with the windows closed can help keep pollen out to preserve your indoor air quality.

2 – Keep Indoor Pollen Under Control

In addition to keeping your windows closed, small changes in your daily routine can help reduce the amount of pollen in your home. Consider this: When you’re outside, you’re often surrounded by tree pollen which can rest on your clothes, hair, and skin, so you need to take special measures to get rid of it.

Have a quick shower when you first come home at the end of the day and launder your clothes frequently after spending time outside. Investing in a portable high-efficiency particulate air (HEPA) air filter and vacuuming with a HEPA filter will also help keep the air cleaner.

Although we want to avoid pollen, getting outside is still important for mental and physical health, particularly while we are still avoiding indoor gatherings. Try to schedule walks following a rainfall when the air will be clearer.

3 – Reduce Other Airborne Irritants

Perfumes, air fresheners, scented candles, aerosol sprays, conventional cleaning products, dust and cigarette smoke are all irritants commonly found in the home that can make your nasal passages and eyes more vulnerable to reactions to pollen. Keeping your home with natural, non-toxic cleaners or even steam-cleaning will help reduce the overall load on your mucus membranes.

4 – Eat Antihistamine Superfoods

Certain foods can help bring down systemic inflammation and slow the production of histamine. Eating a well-balanced, whole foods diet with plenty of vegetables, healthy fats and low in sugar is a great starting point – and including some of these antihistamine superfoods can be effective too:

Omega 3 Essential Fatty Acids

Foods high in omega-3, such as fresh salmon, chia seeds, and flax seeds.

Pineapple and Papaya

Vitamin C found in many fruits can inhibit histamine and support the immune system, but some fruit contains enzymes that actively reduce antihistamines in the bloodstream. Pineapple contains the enzyme bromelain, and papaya contains papain.

Spices

Certain spices can act as decongestants. Ginger, in particular, is effective in reducing nasal symptoms. Early research suggests that curcumin, which is found in turmeric, can also ease the symptoms of seasonal allergies.

5 – Consider Nutritional Supplements

Research is uncovering new beneficial treatments for seasonal allergies and rediscovering the benefits of traditional remedies.

Vitamin D

Vitamin D deficiency is prevalent worldwide, and with its roles in anything from inflammation to immune support and bone health, supplementing with vitamin D is widely recommended. Recent studies looking at the effect vitamin D supplementation has on seasonal allergies found that participants who took vitamin D reported a reduction in symptoms compared to those who took a placebo.

Herbal Remedies

Stinging nettle is a herb that is often used in natural medicine for its anti-inflammatory properties. In a 2000 study, half of the participants who took a stinging nettle supplement reported a reduction in seasonal allergy symptoms, and almost 2/3rds felt better.

Antioxidants

Quercetin, an antioxidant flavonoid found in brightly coloured produce like berries and kale, also helps reduce the body’s production of histamine.

If you’re struggling to get seasonal allergies under control, give us a call. An Integrative Medicine practitioner can run lab tests to gain specific information on your allergies. Together, we can create a customized plan that will give you peace of mind as we move into spring and summer.

Research:

Amber M. Patterson, MD, Vedat O. Yildiz, MS, Maryanna D. Klatt, PhD, William B., Malarkey, MD. Perceived stress predicts allergy flares. August 08, 2013. DOI:https://doi.org/10.1016/j.anai.2013.07.013

Daphne Koinis-Mitchell, PhD,a Timothy Craig, DO,b Cynthia A. Esteban, MSN, MPH,a and Robert B. Klein, MDa. Sleep and allergic disease: A summary of the literature and future directions for research -, J Allergy Clin Immunol. 2012 Dec; 130(6): 1275–1281.

Published online 2012 Aug 3. doi: 10.1016/j.jaci.2012.06.026

C S Johnston 1, L J Martin, X Cai. Antihistamine effect of supplemental ascorbic acid and neutrophil chemotaxis, Journal of the American College of Nutrition. 1992 Apr;11(2):172-6.

Viswanath P Kurup, Christy S Barrios. Immunomodulatory effects of curcumin in allergy. Food Res. Molecular Nutrition & Food Research. 2008 Sep;52(9):1031-9. doi: 10.1002/mnfr.200700293.

Yasuko Ishikawa, Tomoko Tokura, Nobuhiro Nakano, Mutsuko Hara, François Niyonsaba, Hiroko Ushio, Yuji Yamamoto, Tadahiro Tadokoro, Ko Okumura, Hideoki Ogawa. Inhibitory effect of honeybee-collected pollen on mast cell degranulation in vivo and in vitro, J Med Food. 2008 Mar;11(1):14-20. doi: 10.1089/jmf.2006.163.

Lewis H Ziska, PhD , Prof László Makra, PhD, Susan K Harry, AAS, Nicolas Bruffaerts, PhD, Marijke Hendrickx, PhD, Frances Coates, MS, et al. Temperature-related changes in airborne allergenic pollen abundance and seasonality across the northern hemisphere: a retrospective data analysis. The Lancet Planetary Health, VOLUME 3, ISSUE 3, E124-E131, MARCH 01, 2019.

Beda Muehleisen, MD, Richard L. Gallo, MD, PhD. Vitamin D in allergic disease: Shedding light on a complex problem. The Journal of Allergy and Clinical Immunology DOI:10.1016/j.jaci.2012.12.1562

Morteza Jafarinia, Mahnaz Sadat Hosseini, Neda kasiri, Niloofar Fazel, Farshid Fathi, Mazdak Ganjalikhani Hakemi & Nahid Eskandari. Quercetin with the potential effect on allergic diseases. Allergy, Asthma & Clinical Immunology. 16, Article number: 36 (2020) May 2020

Hooman Mirzakhani, MD,1,2 Amal Al-Garawi, PhD, MMSc,1,2 Scott T. Weiss, MD, MS,1,2,4 and Augusto A. Litonjua, MD, MPH. Vitamin D and the development of allergic disease: how important is it? Clin Exp Allergy. 2015 Jan; 45(1): 114–125.

Statistics Canada. Health Fact Sheets – Chronic Conditions, 2017. Release date: November 14, 2018

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How Physical Health Affects Emotions

Woman running; how physical health affects emotions.

This year has been one of the most stressful years of many people’s lives, and depression and anxiety has become much more common all across the U.S. and much of the world. Now that the holidays are approaching and stress levels are rising even higher, some people are trying to cope in unhealthy ways by drinking more alcohol and/or making poorer food choices like eating more sugar and processed foods. While you may think drinking more alcohol or eating whatever you want will help you deal with these negative emotions, it can actually make them worse. Your physical health affects your emotions in several ways, and it’s so important to keep yourself as healthy as you can both physically and emotionally during this time.

Liver and Kidneys

The health of your liver and kidneys could play a role in your emotional health. In traditional Chinese medicine, each organ is connected to different emotions. So, it is believed that if your liver is diseased or not functioning optimally, you may experience feelings of anger, frustration, bitterness, irritability, and/or resentment. If your kidneys are not functioning optimally, you may experience feelings of fear, isolation, and insecurity. So, if you begin consuming too much alcohol (especially if you are also dehydrated), it could put a strain on your liver and kidneys, and could contribute to feelings of anger, fear and isolation. Poor liver or kidney function could also affect sleep patterns and energy levels, potentially worsening any negative emotions you’re already experiencing.

Gut Health

Poor gut health is incredibly common, and a majority of the American population deals with at least one digestive issue on a regular basis. Things like food allergies/intolerances, irritable bowel syndrome, poor digestion, diarrhea, constipation, and more serious conditions like Crohn’s disease have all become much more common over the last few decades. The rise in these conditions is mostly attributed to the processed foods we eat that can wreak havoc on our digestive systems and the rest of our bodies. While this can greatly affect our physical health, it can also have an affect on your emotions. Most of our neurotransmitters like serotonin, dopamine and GABA are produced in the gut by the bacteria found there. These neurotransmitters are critical for healthy mood and sleep regulation, and feelings of happiness and well-being. This is believed to be one of the reasons some studies have linked probiotic consumption with decreased cases of depression and anxiety.

What Can You Do?

Fortunately there are several things you can do to help support your physical and emotional health. Be careful about the amount of alcohol you consume and how often you drink it. Studies have shown that chronic and excessive consumption of alcohol can contribute to weight gain, and the development of insulin resistance, liver disease, dehydration, and alcoholism. Be sure to drink plenty of water each day, especially on any days that you consume alcohol, or engage in activities that make you sweat. You can also take a product like Liver Support & Detox to help provide some of the nutrients your liver needs to function optimally. Try to cut out processed foods and beverages as much as you can, as well as foods high in refined carbohydrates like breads, pasta and pastries. You can also take a probiotic to help support the good bacteria in your gut. It’s time we start viewing the human body as a whole, connected unit.

You can listen to our Emotional Health Takes Physical Effort podcast episode here. You can also listen on our YouTube channel here.

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Cleaning Up A Toxic Liver

Herbs and limes; cleaning up a toxic liver.

Our bodies have to deal with a near constant influx of toxins including pesticides, chemicals, pollutants in our air and water, chemicals in our food, heavy metals, mold, and much more. The liver has many important jobs, and one of them is filtering through these toxins each day, but due to the staggering amount of chemicals the average person encounters each day (which can range from hundreds to thousands of different chemicals), the liver often ends up overworked and dysfunctional. The liver is such an important organ that is necessary for many vital functions in the body, so it’s important to keep it as healthy as we can. Let’s discuss what the liver does, and some things we can do to help clean up a toxic liver.

Jobs of the Liver

The liver is responsible for over 500 tasks like producing bile, filtering blood, producing cholesterol, storing glucose, and many others. Keeping your liver healthy is crucial to overall health, and sluggish livers are a common problem today. We encounter many different chemicals every day in our air, water, food, medications, beauty products, plastics, etc. Our bodies are constantly working to filter through these chemicals to minimize the harm done, but our livers and other organs can’t always keep up. Many people also do not eat correctly and lack vitamins and minerals essential for proper liver function, add this to the toxic load we’re carrying, and it’s a wonder our livers are functioning at all.

Glutathione

Glutathione is an antioxidant that the body is supposed to produce in cells, but production may not be optimal due to genetic mutations and/or environmental factors. We also produce less glutathione as we age, so supplementation is often recommended, especially for older individuals. Glutathione has many functions and benefits, including potentially reducing damage in liver cells, supporting a healthy nervous system, and improving insulin resistance and fat-burning especially in older people. One of the main benefits of glutathione is that it can help reduce oxidative stress, which greatly influences aging, certain chronic conditions, and autoimmune conditions. In autoimmune conditions, the mitochondria of the cells are often damages, and gluathione may help protect the mitochondria from further damage. Supplementing with glutathione may help aid in cleaning up a toxic liver, as well as many other potential benefits.

Symptoms of a Sluggish Liver

When the liver is not working quite as well as it should be, it is often referred to as sluggish. This doesn’t mean it is diseased, just that it is not functioning at the level it should be. Some of the symptoms of a sluggish liver may include:

  • Dark circles under the eyes
  • Waking up at 2am-3am for no apparent reason
  • Fatigue
  • Acne and/or rashes
  • Moodiness
  • Headaches
  • Brain fog

This is not an exhaustive list as symptoms can manifest differently in each person, but it is good to be aware of these common ones.

What Can You Do?

The good news is that we can do a lot to promote healthy liver function, but consistency is important. Reducing your exposure to toxins as much as possible is a great first step. Try to avoid synthetic household cleaning products, aerosol products like hairspray and air freshener, and opt for natural products whenever possible. You can also supplement with vitamins, minerals, and herbs that can help promote healthy liver function. Liver Support & Detox and Vital Detox are great products for liver health, and can aid in both phase 1 and phase 2 liver detoxification. Limiting alcohol intake is also important because excessive drinking can cause liver damage and may contribute to some forms of liver disease.

Cleaning up a toxic liver means you should focus on eating a varied diet of fruits, vegetables, high-quality meats, and healthy fats like coconut oil and avocados. You should also make sure the food you eat is organic because pesticides are a major source of toxins, and make sure you are drinking clean, filtered water to avoid the chemicals, heavy metals and other harmful substances found in tap water. Exercising regularly may also help improve liver function, and limiting alcohol intake may decrease your risk for certain forms of liver disease. Your liver is a very important organ and it has a lot of responsibilities, so take good care of it!

You can listen to our Happy Liver Makes a Happy Life podcast episode here. You can also listen on our YouTube channel here.

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Fighting Anxiety and Depression Naturally

Woman in sunflower field; fighting depression and anxiety naturally.

Many people are dealing with stress, anxiety and/or depression on a daily basis, and it can make it hard for some people to live their life normally. Antidepressants and anti-anxiety medications are often prescribed, but they don’t always help, and the root cause may not be in your mind. Research has shown a possible connection between gut health and the development and severity of certain emotional problems like anxiety and depression. Stress and vitamin and mineral deficiencies may also play a role, so let’s take a look at some possible ways of fighting anxiety and depression naturally.

Gut Health

There are certain types of bacteria in your gut that produce neurotransmitters like dopamine, GABA, and serotonin. These chemicals play a key role in mood, anxiety, ability to relax, stress management, and many other things. If the gut is unhealthy and the bacteria are unable to produce these neurotransmitters in the right amounts, it couldcontribute to the development of depression, anxiety, and other mental health issues. Improving gut health can also help improve immune system function, digestion, and nutrient absorption.

There are many things you can do that may help improve the health of your gut. Cutting out inflammatory foods and replacing them with fresh, whole foods is one of the most important changes you can make. Inflammatory foods include frozen or boxed meals or food mixes, high-sugar foods like candy and soda, unhealthy fats like canola oil and margarine, and foods that have long ingredients lists with ingredients you don’t recognize. Cutting down on the chemicals we consume and use around the house is a great step towards reducing our toxic burden and the accompanying inflammation. You can replace these foods with organic fruits and vegetables, homemade meals, high-quality meats, healthy fats like coconut and olive oil, and replacing sodas and fruit juices with water.

Nutrient Deficiencies

Another possible cause of certain mental health disorders is a vitamin or mineral deficiency, or multiple deficiencies. Different vitamins and minerals play different roles in the body, and many of them help regulate mood, anxiety, and stress. For example, vitamins B12 and B9 (folate) play important roles in regulating mood, vitamin B5 helps support the adrenal glands which are affected by stres, and vitamin D deficiencies have been linked to anxiety disorders. These are just a few examples of why it is important to ensure you are getting all the vitamins and minerals your body needs on a daily basis, but it’s often difficult to get all of these nutrients through diet alone. Suppplementing with a high-quality multivitamin can help you get some of the nutrients you may not be getting enough of from your diet, or you may want to include a B vitamin complex like B Complex Ultra. You can also get routine lab work done so your vitamin D levels, iron levels, and cortisol can all be checked.

These are great changes you may want to consider implemeting in your life, but if you need a little help along the way you could try taking EZ Relax which may help if you have a hard time unwinding or falling asleep at night, or you could try Pantothenic Acid Complex which contains rhodiola extract and other adaptogenic herbs, along with pantothenic acid that work together and may help reduce stress and anxiety. Sometimes people notice a big improvement with just taking a b complex or starting a yoga routine, but everyone is different. You should never be afraid to ask for help from your family and friends, or your healthcare professional. Do your best to focus on the good days rather than the bad days, and surround yourself with positive, healthy, and encouraging people and habits.

While these healthy changes could make a big difference, this advice is not meant to replace medical treatment. Always consult with your doctor before making any changes, especially if you are on medication.

You can listen to our Little Known Facts About Depression podcast episode here. You can also listen to it on our YouTube channel here.

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How You Can Be Healthier Now

A man exercising to show how you can be healthier now.

People often postpone taking care of their health until a serious condition arises or symptoms begin to affect their day-to-day lives. Sometimes it is too late for the body to heal completely, or it may take much more work than if the individual had begun taking care of their health earlier in life. However, some people don’t understand how important health is, and even more people don’t know what to do to improve it. Let’s look at how you can be healthier now by making a few simple changes.

Exercise

Many people underestimate the importance of regular exercise. While most Americans lead sedentary lifestyles, humans tend to be much healthier when they exercise regularly. Many experts believe that a sedentary lifestyle is a major risk factor for many serious health conditions including heart disease and diabetes. Exercising reguarly over time can improve cardiovascular health, decrease high blood pressure, decrease stress, improve breathing, improve mood and sleep quality, increase energy, and strengthen muscles and bones. That is not a complete list of all the potential benefits that can come with regular exercise, and exercise doesn’t have to be hard.

Try taking a short walk each day and slowly increase the duration of your walk every few days. Some people prefer to lift weights as their form of exercise, but always remember to listen to your body and work with someone who can teach you the correct form. Lifting weights is a great way to build muscle to keep your body and bones strong, but lifting weights incorrectly can cause an injury, so always ask a professional if you are just getting started, and listen to your body so you don’t push yourself too far.

Healthy Eating

Your diet is arguably the biggest contributor to your overall health, and eating more healthy foods can have a big impact on your health. Processed foods like frozen prepared meals, chips, packaged cookies, sodas, etc. have ingredients that may be harmful. Artificial preservatives, flavors and colors are some of the most common food additives, and can be some of the most dangerous due to how much the average person consumes. Sugar is another ingredient found in high amounts in sodas, cookies, candy and other sweets. Overconsumption of sugar comes with a long list of potential health effects, and entire books have been written about the dangers of sugar. So, replacing processed foods, sweets and sodas with healthy foods like good fats, fruits and vegetables, and responsibly-raised meats is always a good change to consider making.

Supplements

Adding a supplement regimen to a healthy diet is a good way to help ensure you are getting enough of the nutrients you may be lacking. The vitamin and mineral profile of fruits and vegetables has steadily decreased over the years as the soil gets depleted, so eating a clean diet still may not provide all of the nutrients you need. You can start off with a small supplement plan that includes the basics like a good multivitamin, fish oil, and magnesium, and then you can add in more specific supplements based on your individual needs. Having a blood test done will also give your healthcare professional the information they need to make a more individualized supplement plan.

Every little decision you make each day adds up, so make as many good choices as you can, no matter how small. Take the stairs sometimes, go for a walk, replace soda with water, eat more fruits and vegetables, and anything else you can do to improve your health. Making healthy choices early in life and throughout your life may help decrease your risk of developing certain health conditions. Working towards being healthier doesn’t have to be a negative experience, look at it as an investment in your health and well-being, and try to stay positive each day.

You can listen to our Are You in Optimal Health? podcast episode here. You can also listen to it on our YouTube channel here.

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What is Detoxing and How Do You Do It?

Lemon and water; what is detoxing and how do you do it?

Detoxing has become a buzzword frequently used to market certain teas, supplements, foods, and fad diets, but it’s not as simple as drinking a cup of “detox” tea every day. While there are herbs and vitamins that can aid in detoxification, your body works constantly to detoxify. The liver and kidneys are filtering your blood all the time, working to metabolize medications and environmental toxins, and preparing them to be excreted. So, taking a product labeled as a “detox” won’t magically remove all the toxins from your body. This is a complicated process that your body has perfected, but it does need the right nutrients and herbs to keep this process functioning optimally. Let’s take a look at what detoxing is, and how you can do it every day.

Detoxification

When people hear the word ‘detoxification’, most people imagine all the toxins being pulled from the body, and having increased energy and less brain fog. While this is partially true in that toxins are pulled from the body, this is done automatically, and if these processes are functioning optimally then you may have increased energy and less brain fog. While the body is great at detoxing, it can’t detox all toxins at once. It is a continual process that happens day and night, and the liver and kidneys in particular do a great job with this. However, these processes are dependent on healthy liver and kidney function. Having decreased liver or kidney function is much more common today than it has been throughout human history. Researchers have estimated that the average person can come into contact with as few as 120, to as many as 700,000 different potentially toxic chemicals each day. These chemicals can reach you through the air, water, food, skin care products, soaps, perfumes, air fresheners, furniture, mattresses, hair dye, makeup, etc. So, the average person’s liver and kidneys are having to filter through far more toxins than ever before in human history. This is believed to be one of the main causes of the sharp increases in liver damage and liver cancers over the last few decades, as well as kidney issues.

How to Support It

Although the body is very good at detoxifying by itself, we are now exposed to more chemicals than our livers and kidneys were really meant to handle. This means that they often need extra help to continue to carry out these vital processes correctly. These processes require enough vitamins and minerals to allow for proper organ function, but in some cases certain minerals are also needed to bind to certain toxins to ensure they are excreted properly. With so many people eating a diet that is lacking in essential nutrients, the body may not have enough of these nutrients from diet alone. This is why supplements have become more commonly recommended over the years, because it’s difficult to get enough key nutrients from our diets alone due to depleted soils, decreased absorption due to poor gut health, and processed foods often displacing healthy foods in a person’s diet. In addition to eating a varied diet full of organic fruits and vegetables, it is often recommended that you take supplements to help support your liver. Our Liver Support contains milk thistle which is one of the most popular herbs for liver health, along with several other ingredients designed to help support the health of your liver.

There are also certain herbs that aid in eliminating specific things like heavy metals. Several studies have found that chlorella and cilantro can remove the majority of lead, aluminum and mercury from the body within a few months with daily consumption. These herbs also help aid in the elimination of other toxins, but are well-known for their ability to help eliminate heavy metals. Our product Vital Detox contains chlorella and several other ingredients that may help support phase 2 liver detoxification and heavy metal elimination.

Although your body detoxifies constantly, it can use all the help it can get considering the incredible amount of toxins we encounter each day. Take good care of your liver and kidneys because they are responsible for detoxification and hundreds of other vital processes in the body. Remember to drink plenty of water each day, switch to natural products and organic foods whenever possible, and engage in stress-reducing activities each day to help keep your body and mind healthy.

You can listen to our Detox Your Way to Energy podcast episode here. You can also listen to it on our YouTube channel here.

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Cleaning Your House Naturally

Mop on wood floor; cleaning your house naturally.

People have been panic-buying household cleaners and disinfectants for several weeks now without giving a second thought as to whether these products are really safe. Most of these cleaners contain many different chemicals that can be hazardous to your health and the environment. Long-term use of many cleaning solutions and disinfectants has been linked to respiratory problems like asthma and wheezing, migraines, fertility issues in men and women, hormonal imbalances, and nervous system damage. Fortunately, you don’t have to use these products because there are many things you can use to clean your house naturally.

Natural Alternatives

There are several things you can use to clean your home that are much safer than the chemical solutions people have been stocking up on. Hydrogen peroxide, white distilled vinegar, and rubbing alcohol are good alternatives you can use, but remember not to mix products without a safe recipe to follow as you could create harmful substances by mixing the wrong things together.

Hydrogen peroxide can be used to disinfect non-porous surfaces, simply spray it onto the surface and let it sit for around ten minutes, then wipe clean. Rubbing alcohol can also be used as a disinfectant as long as it is at least 60% or higher in concentration, which is why it is included in hand sanitizers. Spray the rubbing alcohol onto a surface (avoid inhaling the droplets) and leave for five minutes to ensure the area is thoroughly disinfected. Rubbing alcohol kills most bacteria and viruses within ten to twenty seconds, but some more resilient bacteria like tuberculosis can take as long as five minutes. Vinegar can also be used to disinfect, though it isn’t very useful against viruses and should be used as a last resort.

Recipe for Bleach Alternative

Consider using this recipe for a bleach alternative for white clothing.

Ingredients:

  • 1/2 Cup Basic Liquid Formula (see below)
  • 1/4 Cup Borax
  • 1/4 Cup Lemon Juice or Vinegar
  • 6 Drops Lemon Essential Oil

Basic Liquid Formula

Ingredients:

  • 2 1/4 Cups Liquid Castile Soap
  • 1 Tablespoon Glycerin
  • 3/4 Cup Water
  • 10-15 Drops Lemon Essential Oil (or other essential oil of your choice)

This recipe makes enough for one load of laundry. Keep the lemon juice seperate from the rest of the solution until you are ready to use it. Combine all ingredients into a plastic container and shake a couple times before adding it to the washing machine.

You can listen to our Cleaning Yourself to Illness? podcast episode on our website here. You can also listen to it on our YouTube channel here.

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Being Grateful Through Difficult Times

Sunset; being grateful through difficult times.

These are tough times for many people physically, emotionally, and even financially. Maintaining an attitude of gratitude by focusing on the positive may help these next few weeks seem a little brighter. Spending all your energy and time worrying about things can have negative effects on both your physical and emotional health, and being grateful for what you have and recognizing how fortunate you are can help you see things from a different perspective. Being grateful through difficult times isn’t an easy task, but it is worth it.

It Might Be Difficult

It can be difficult to stay positive and grateful during stressful life events, but it’s not impossible. As we have said many times over the last few weeks, focusing on the positive and doing something each day that brings you joy are two simple things you can do to help keep your mood up. It’s ok to feel sad or angry about your situation, but the important thing is that you don’t let it control you or dominate every thought and feeling you have. Acknowledge the positive and negative feelings you have, but make an effort to give more attention to the positive. It can be something as simple as still having one of your favorite foods in the house, or being grateful for the ability to sleep in more often. The little things each day is what will help each of us get through these next few weeks with a better attitude, and hopefully a recharged mind and spirit when this is over.

Take some time each day to do something that calms you down or brings you joy, learn a new skill, work on your spiritual life, or anything else that makes you feel good. Remind yourself of all the things you are blessed with, whether it be still having a job or a place to live, having a healthy body, or getting to finish a new show. These next few weeks might lead to a lasting reminder in all of our lives to be more mindful of what really matters to us, and might make us rethink whether the small daily inconveniences are really worth getting upset over.

You can listen to our Maintaining an Attitude of Gratitude podcast episode on our website here. You can also listen on our YouTube channel here.

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Do Things That Bring You Joy

Paint and paintbrush; do things that bring you joy.

Many people are currently spending each day isolated and worrying about things out of their control. This worry and stress takes a toll on both mental and physical health, and doesn’t help anything. Spending this extended time at home to complete chores you’ve been putting off, start a workout program you’ve been wanting to try, or engaging in some home craft projects are just a few of the many ways you can stay busy and productive during this time. Staying focused on things that bring you joy can make times like these easier to get through.

Find What Brings You Joy

Sit down and take some time to thing about and write down things that make you happy and joyful, and things that give you a feeling of peace. This can be taking a warm bath, going for a walk outside, listening to music, painting or other forms of art, baking or cooking, or anything else that you really enjoy. Make a list of these things and circly what you can do from your home or at a walking trail, and do at least one thing on your list each day. You can also plan what you’re going to do the next few days, so that you keep up with the days of the week and have something to look forward to each day.

Despite its downfalls, the internet has proven to be an especially useful tool during this time. Many celebrities, singers, and others are doing livestreams on social media nearly every day. This can give you access to home concerts, a feeling of community, and a way to interact with new people. You can also find many websites that report only uplifiting news stories, which can be helpful when regular news is invoking fear in many people. There are also plenty of games online, or on gaming consoles if you own one, that can help take your mind off of current events, and sometimes lead to new friendships.

You’re Not Alone

Remember that you are not alone in this, and that everyone is dealing with many of the same struggles. Call up a friend, family member, or neighbor or someone you’re comfortable with and talk about how you’re both feeling and remind each other that you’re not alone. Call any elderly family members and make sure they’re ok physically as well as emotionally. Stressing over things, especially things that you cannot control, will only do harm. Focusing on the positive, being productive, and doing at least one thing each day that brings you joy can help make things a little easier.

You can listen to our Staying Strong Through the Storm podcast episode here. You can also listen on our YouTube channel here.

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Staying Positive at Home

Coffee and books; staying positive at home.

Recent world events have caused many people to experience anxiety, depression, and even feelings of isolation. These feelings can take a toll on your overall mental and physical health, so its important to do what you can to stay positive. Focusing on the positive and doing some activities that make you happy may help make these times easier to get through, and this situation may even make you reevaluate your priorities. Let’s go over some things you can do to help you stay positive while you’re at home.

Things You Can Do at Home

Some people may be unable to leave their house for the next couple of weeks, but that doesn’t mean you can’t enjoy it or make some personal progress. Taking a warm bath, watching your favorite show, playing a video game, playing a board game with family, baking or cooking, ordering food from your favorite restaurant, and journaling are all good ways to help pass the time and provide some positivity. You can also do any chores you’ve put off for a while like organizing your closet or going through old clothes. Doing a home workout is another good activity that will help pass the time and have some health benefits. If you are feeling lonely or isolated, try calling a friend or family member and talk for a while, or if you have a pet in the house you can keep it close to you.

We’ll Get Through This

These are tough times, but we will come out of this together and stronger than ever. Situations like these often help people realize what’s truly important to them, and not having sports or concerts to occupy our time may be what some people need to see things in their life more clearly. Although you can’t choose your circumstances, you can choose how you react to them. Take some time each day over these next few weeks to write down how you feel and what’s on your mind. Write down what is important to you, what you’re worried about, what you’re excited about, and anything else you can think of. Using this as a time of self-reflection could potentially lead to some healthy changes in your life. Focus on staying positive while you’re at home, and do some of the things that make you happy, and we’ll get through this.

You can listen to our Escaping Fear and Finding Joy podcast episode here. You can also listen on our YouTube channel here.