You’re probably already familiar with many of the oft-cited benefits of exercise. It’s good for your heart, it can help you maintain a healthy weight, it’s good for your lungs, and the list goes on. It seems as though scientists are constantly uncovering new ways exercise can help you keep your body healthy and happy.

Detoxing and cleanses are hot topics in healthy living. And, naturally, people have started to explore the ties between exercise and the body’s detox processes. There’s a lot of information kicking around the internet on the subject. You may have encountered some already. A portion of this information is rooted in credible, scientific research, but a lot of it comes from less-credible sources.

The trick is sorting the facts from the fiction. That’s where the advice below comes in. Keep reading to learn all about the role exercise plays—and doesn’t play—in your body’s detox processes.

What is Detoxing Anyway? Learn the Basics

Detoxing was initially very specific, only talking about removing drugs, alcohol, or poison. In recent years, however, the term has been extended to the removal of any toxins from the body—whether they’re alcohol, chemicals, or bodily waste.

Through the combined effort of your liver, kidneys, and intestines, your body removes toxins from itself every day of your life. These processes are natural, and, for the most part, there’s not much you can do to change them.

Most detox tips and tricks are based on the idea that your body needs a little extra push to fully remove toxins. There’s a lot of pseudoscience out there, so be sure to complete your due diligence. (More on that here!)

The Science Behind the Role of Exercise in Detox

Where cardio, weight lifting, or any of your other favorite workouts fit into the detox picture depends on who you ask.

Some exercise routines are touted as detox workouts—meaning they somehow facilitate the better or more efficient removal of toxins from your body. Others claim that as you work up a sweat, you release toxins out through your pores.

The science behind these claims is shaky.

But here’s what science does tell us: exercise can help your body detox—by helping maintain liver and kidney health. It’s all about taking care of your body’s natural defenses and processes.

Exercise also has a positive impact on one of your body’s other defenses against toxins: the lymphatic system. The two parts of this important system are lymphatic vessels and lymph nodes. Together, they send lymph fluid—which helps you maintain healthy immunity and helps protect you from other harmful substances—throughout your body. Regular exercise has been shown to help increase the body’s circulation of lymph fluid, helping you flush out toxins and bacteria more effectively.

A Fun Fact About the Lungs and Detox

With every breath, your lungs help detox your body by expelling carbon dioxide. This gas is a toxic byproduct of energy metabolism. So the more you exercise, the more carbon dioxide your lungs have to remove.

Don’t worry though, regular exercise (and not smoking) is one of the most important things you can do to optimize the strength, efficiency, and overall health of your lungs. The work they go through to pull in extra oxygen and expel carbon dioxide during exercise will only help you in the long run.

Can You Sweat Out Toxins?

If you’ve ever exercised, you’ve worked up a sweat. Heck, even if you’ve never exercised, you’ve probably been uncomfortably sweaty at some point. It happens. Sweat is one of your body’s primary temperature regulation mechanisms. If your body feels itself overheating, it releases sweat to cool you back down.

But what if sweat did more? What if your body’s cooling system also helped purge your system of toxins? It’s an appealing idea and seems plausible enough. But unfortunately, it is mostly wishful thinking.

Although there are a few studies that suggest sweat may contain heavy metals and other toxins, the general consensus is that sweating does what it is meant to, i.e. cools your body, and not much else.

At the end of the day, your sweat is mostly water with a little bit of salt.

The Key to Detox is a Happy Liver and Exercise Can Help

Sweating might not be a detox mechanism, but don’t write off exercise just yet. There are a number of other ways a good workout can help your body take care of toxins. And chief among these is keeping your liver healthy.

Your liver is like a pool filter—it sifts the bad from the good. Then it breaks down and disposes of the unwanted debris. Sure, this is a simplification of the process, but it gets the point across. The liver is the single most important piece of your body’s detoxing puzzle.

Here’s another fact about the liver: it works hard. And it works a lot. You can make your liver’s job easier by drinking in moderation, maintaining a healthy weight, and eating healthy. But it will naturally experience some wear and tear. This often takes the form of fat build up in the liver. (Fat build up isn’t an immediate health risk, but can lead to scarring of the liver known as fibrosis and eventually cirrhosis.)

This is where exercise comes into play.

In a study of patients with nonalcoholic fatty liver disease—a health condition commonly associated with obesity—regular exercise was shown to reduce the amount of fat on the liver. This held true for aerobic exercise (jogging, biking, etc.) and resistance training (weight lifting, body weight exercises, etc.). Additionally, patients saw a reduction in liver fat regardless of weight loss.

So what does this mean? Put simply, any exercise routine you choose will help keep your liver healthy—so long as you’re doing it regularly. It doesn’t matter if you choose Pilates, cycling, swimming, or free-weight training. And even if you’re not losing weight, your liver is still being supported.

What About the Kidneys and Exercise?

The liver does a lot of your body’s detoxing legwork, but it’s not a one-organ show. Your kidneys are also involved in the process—especially when it comes to filtering liquids. As blood flows from your liver to the kidneys, your other important detox organs remove urea and other waste from the blood. These waste products are then expelled from your body via urine.

It’s natural for your kidneys to be impacted as you age, just like any other part of your body. And like the rest of your body, the better you care for yourself and your health, the healthier your kidneys will stay.

Just like the liver, your kidneys are affected by your lifestyle choices. The harder you make them work, the quicker they will be negatively impacted. On the flip side, some studies have linked regular exercise to healthier kidneys. So in other words, the more you exercise, the longer you can keep your kidneys working at their best.

The Role of Exercise in Mental Detoxing

One form of detoxification that is often overlooked is mental detox. Over the course of the day, you encounter countless stressors—some bigger than others. And these stressors can pile up from day to day, adding to your baseline level of stress and anxiety.

People cope with stress in a variety of ways, but one of the most common forms of mental detox is exercise. While you are active, your body naturally releases chemicals called endorphins that relieve stress and elevate your mood. (If you’ve ever heard the phrase “runner’s high,” this is what’s being described.)

These endorphins, combined with the sense of accomplishment that often accompanies exercise, can help dispel stress, giving you a mental detox.

Start Actively Supporting Your Body’s Natural Defenses Against Toxins

At the end of the day, there’s never a quick fix for detoxing your body. There’s no miracle workout that will help rid your system of toxins. No amount of sweating will keep your body free of unwanted substances. (But all that exercise might dehydrate you, so be sure to drink plenty of water!)

Although no quick fix exists, there is a simple one: exercise regularly and maintain a healthy diet. This tried-and-true approach will help keep your body’s natural toxic defenders—your kidneys and liver—working smoothly.

https://www.healthline.com/health/sweating-benefits#physical-exertion

https://www.reuters.com/article/us-fitness-detoxification/can-exercise-detoxify-the-body-health-experts-are-skeptical-idUSBRE8BG0KQ20121217

https://www.reuters.com/article/us-health-kidneys-physical-activity/getting-lots-of-exercise-tied-to-lower-risk-of-kidney-disease-idUSKBN2082KS

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5954622/

https://www.mayoclinic.org/diseases-conditions/chronic-kidney-disease/symptoms-causes/syc-20354521

Every few months there are advances in smart phone technology. Every few weeks science seems to come up with new, exciting discoveries. Every few hours a new idea enthralls the internet. That makes it seem like the world is accelerating ever faster towards a sci-fi future.

As advanced as every voice-activated, algorithm-driven gadget is, the basics of human health have thankfully remained mired in antiquity—a constant in a whirlwind of change. This relative stasis allows you to look back at what’s worked from ancient cultures to help shape your healthy lifestyle today.

For the sake of your continued well-being, learn to lean on the wisdom of traditional approaches from around the world. That doesn’t mean tossing that new fitness tracker or trashing your meal-planning app. You’ll see below how to mix ancient wisdom with the tech tools of modernity to keep you living your best life.

Seek Balance

The concept of balance has remained relevant throughout ages—unlike the dedicated practice of it. You frequently hear about balanced diets, work-life balance, and so on. But it’s mostly lip service.

Seeking balance is a goal that requires action and attention. Instead of abiding so much imbalance, use the tools available to sustain a harmonious, healthy lifestyle.

  • Set timers to define boundaries around tasks so they don’t bleed into time for yourself or your family.
  • Utilize phone functions that snooze notifications for periods of time or have dedicated hours of powering devices off so you can focus on being present and mindful.
  • Organize your days to provide the balance you want—the structure and intention of the action are both helpful.
  • Track your food intake using an app to see an unvarnished view of what you’re eating each day.
  • Turn to programs or online health coaches to help you settle into a balanced diet that works for you.
  • Remember to balance your energy output with revitalizing self-care activities—from meditation to practicing hygge (the philosophy of cozy comfort).

Avoid Excess

Balancing your life means avoiding excess, so the two goals feed into each other. You can’t balance your work and family life if you’re working 12-hour days. And a balanced diet isn’t possible with an excess of sugary snacks tipping the scales—literally and figurative.

But excess is exceedingly hard to avoid. This era of abundance means many cultures are swimming in excess information, excess calories, excess material possessions, and more.

There are solutions, though. Some of the work you do balancing your life will help tamp down excess, as well. Here are a few other ways to moderate many aspects of your modern existence:

  • Track calories in and out to avoid caloric excesses that can lead to weight gain.
  • If you drink alcohol, do so in moderation—accomplished through a tracking app, or good, old-fashioned limits imposed through self-control and help from your friends.
  • Declutter your physical spaces to make them healthier places to be.
  • Use meditation apps or other mindfulness tips to shed some of the stresses crowding your headspace, stealing your focus, and sapping your energy.
  • Limit your screen time (smart phone, tablet, or TV) whenever possible. There are apps for that, too.

Take the Holistic Approach

Being detail-oriented is a great quality to have. It helps at the office and at home. However, tracking details and focusing on minutiae often obscures the big picture.

Details haven’t always bedeviled humanity, though. Ancient Eastern philosophies focus on a holistic approach to life—and to health. Traditional Chinese health approaches treat the body as a whole, while Western practices tend to focus more closely on the specifics of individual systems.

But the absolute truth—a fact spanning all traditions—is that the body is a hyper-connected machine. Zooming out to see these connections and keeping an eye on the big picture of your body and your overall well-being can help keep you healthy and happy.

Being more holistic means servicing your total body health, and supporting all your pillars of wellness. Use the smart phone apps at your disposal to find whole-body workouts, schedule time for all aspects of your health, and design your diet to serve your overall health goals.

Practice Self-Massage Techniques

Massage is a ticket to a realm of luxurious relaxation. Muscle tension and stress melt away with each minute, leaving you a puddle of pure tranquility at the end. But sometimes you’re stuck at work with tension rippling around your body, wringing out your energy and calm with each wave. And there isn’t a massage table or fluffy robe for miles.

Ancient traditions—with their self-massage techniques—can make a world of difference for muscle relaxation and calm feelings. You don’t have to be born with magical massage hands to find relief when a spa appointment isn’t possible.

Here’s what you can do:

  • Only massage areas of tension or mild pain. Massaging the wrong area (like one that is experiencing sharp pain) in the wrong way can make matters worse.
  • Use pressure on areas of tightness and utilize circular motions to work out knots.
  • Try using two fingers, a knuckle, or your thumbs—whatever is most comfortable for the area you’re working on.
  • Limit yourself to about 30 seconds on each area you massage.
  • Start light on the pressure and never press as hard as you can.
  • Use foam rollers, tennis balls, or massage gadgets to enhance your ability to work out tension. (Only use massagers and rollers as directed and instructed by the manufacturer or a health professional.)
  • Find videos or tutorials for guided exploration of different self-massage techniques.
  • Book time with a quality professional masseuse for help dealing with problem areas.

View Food as a Functional Part of Your Overall Health

The focus on diet has stayed strong throughout the centuries. Unfortunately, the spotlight today tends to be on weight-management or aesthetics—not as much on how food can support your overall health.

Maintaining a healthy weight is important. And concentrating on your diet actually follows along with ancient traditions. The aim is just slightly different.

Traditional Chinese nutrition—and other long-lasting philosophies—tend to view food as functional for health, imbuing more intentionality on dietary decisions. This means ingredients are chosen to help support specific aspects of health, while also maintaining your holistic well-being.

So start reframing your relationship with food and beverages to include functionality along with considerations like taste, calories, and macronutrient content. You can learn more about traditional Chinese nutrition and then apply your knowledge by using technology to make meal planning and your diet easier to shape and then follow.

https://www.success.com/6-tips-to-create-a-balanced-life/

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/work-life-balance/art-20048134

https://www.healthline.com/health/self-massage

https://www.shape.com/lifestyle/mind-and-body/how-to-self-massage-at-home

In recent years, detox has become a bit of a buzzword. Whether it’s a juice cleanse or a special diet, you’ve likely heard of detoxing in one form or another—maybe you’ve even tried one of these approaches yourself.

Detoxing is based on the idea that the human body is swimming in environmental toxins that you can, and should,  remove . What’s not to like, right? Toxins are bad, so naturally you’d want them out of your body.

Unfortunately, it’s not that simple. As with many health topics, there’s a lot of misinformation about detoxification out there. And, in pursuit of a healthier lifestyle, there’s a good chance you’ll encounter some of these detox myths. So keep reading to sort the detox facts from fiction!

Are There Really Toxins in My Body?

Let’s start with the very premise of detoxification. If you’re hoping to detox your body, there have to be toxins to remove in the first place. So are there really toxins in your body?

In short, yes. But the long answer unravels some important complexities.

The term “detox” has traditionally been used in medical contexts to describe the process of removing alcohol, drugs, or poison from a patient. This might mean pumping a patient’s stomach, administering an antidote, or, as is often the case, simply letting the body dispel the toxins itself.

In a health context, however, detoxification is applied to any toxins in the body, not just those outlined above. This might include alcohol, but not life-threatening amounts of it. Other toxins that are present in most people’s bodies include waste matter and digestive byproducts (in other words, the substances in your poop), chemicals, pollutants, and pesticides. These toxins come from the air, cleaning products, smoking, and even your food.

Although these toxins are likely present in your body, there’s no cause for alarm. Your body has mechanisms and organs for protecting you against these types of toxins.

How Does the Body Remove These Toxins?

As mentioned above, you’re not completely defenseless against any toxins that may be present in your body—in fact, your body is already well-equipped to detox itself.

One of the most obvious ways your body removes toxins is by excreting waste in feces and urine. These natural processes help remove unnecessary, and in some cases, harmful substances from your body. Think about the last time you had a stomach bug. Your bowel activity probably amped up. This is your body’s way of trying to flush out—pun intended—whatever is irritating it.

As far as detox processes go, you’re probably pretty familiar with peeing and pooping. You may be less familiar with your body’s internal detox systems. Your kidneys and intestines both help filter and remove toxins from your food and beverages, but there’s one organ that does most of the leg work: the liver.

Whether it is removing bacteria from your blood, converting ammonia (a toxin) into urea (a component of urine), or helping process drugs, your liver stays busy. The liver is basically the body’s filter: substances pass through it and it removes toxins. Many medications, for example, are not initially usable by the body—they are too toxic. The liver breaks these drugs down into less toxic and more usable forms, allowing your medication to actually do its job.

The detox processes outlined above all happen naturally—you don’t have much, if any, control over them. And so, at this point, you may be wondering what elements of detoxing you can actually influence.

Does the Body Ever Need Help Detoxing?

Nobody is disputing the fact that the body naturally removes toxins on its own—and if they were, there’s not any science to back them up. So what’s with all the detox diets, hacks, and products?

People love a quick fix. But when it comes to helping your body detox and cleanse, there rarely is a quick fix. This doesn’t mean that you can’t help support your body’s detox processes to maintain efficiency and effectiveness—it’ll just take time and commitment.

Your body’s ability to remove toxins is impacted most by your lifestyle: your diet, exercise habits, and other choices. As discussed above, your liver is your biggest detoxing asset. And so you’ll want to take care of it.

Liver health is impacted by a variety of factors ranging from your alcohol consumption to the foods you eat. And, as with many aspects of a healthy lifestyle, it’s all about moderation. Drinking a little bit of alcohol won’t damage your liver. As soon as that drinking becomes excessive, however, your liver will start to wear out. It is, after all, working harder. Binge drinking can lead to scarring and swelling of the liver, which can cause complications down the road.

Foods such as broccoli, Brussels sprouts, and cauliflower can help support liver health. Similarly, some studies have linked coffee consumption to maintaining liver longevity and health.

Naturally, you’ll want to avoid those oft-warned against vices: too much sugar, excessively fatty foods, and smoking, as well.

Dispelling Detox Myths

At this point, you should have enough knowledge to assess most detox myths and products on your own. Just for good measure, let’s take a look at two common detox myths below:

  • You can Sweat Out Toxins: One of the more popular rumors about exercise is that you can actually sweat out toxins. It’s an appealing idea: you work up a sweat on the treadmill, help keep yourself in good shape, and, as an added bonus, purge your body of harmful substances. If it sounds too good to be true, that’s because it is.
    Sweat is almost entirely water. There’s a little bit of salt in there, but that’s about it. Sweating is the body’s way of cooling itself, not ridding itself of toxins. However, this doesn’t mean that exercise doesn’t play a part in detoxing. Exercise helps promote liver health—and if there’s one thing you should take away from this article, it’s that the liver is your detox workhorse.
  • Detoxing can Help You Lose Weight: Many detox products and diets are marketed as weight-management solutions. While fasting, juice cleanses, and other detox regimens may help you shed a few pounds in the short run, studies have shown that they are rarely long-term solutions for a healthy weight.
  • Your Body Needs Help Detoxing: As mentioned above, your body already has several lines of defense against toxins. And several mechanisms for removing them from your body. Most detox products claim to do one of two things: help your body’s natural detox processes work more efficiently or remove toxins in a way your body doesn’t already do (i.e. pulling toxins out of the skin etc.). Most of the time, your body doesn’t actually need any help—as long as you’re maintaining a healthy lifestyle and diet, your natural detox systems should be able to handle themselves.
  • You can Remove Toxins Topically: The skin has pores—if you’ve ever had a zit you’re all too familiar with this fact. And so it seems logical that toxins could be removed through those pores. There are a number of products that claim to do just that—whether it’s through your feet, face, or another patch of skin. In reality, your skin is designed to keep toxins out, to protect you. And it’s good at its job. You can clean your pores by removing dirt, grime, and built up oil, but toxins won’t be coming out.

Moderation and Management: Keeping Toxins Out of Your Body

It can be difficult to escape the flashy claims of fast fixes and detox fads—they sure seem appealing. And they’re designed to! But remember, when in doubt, return to the tried and true approaches to health. Helping your body rid itself of toxins is all about moderation and lifestyle management: try to eat a well-balanced diet (with an extra dose of broccoli!). Drink in moderation, and, if you haven’t already, try to quit smoking. And, of course, exercise a few times a week.

No matter where you are on your health journey, it’s never too late—or too early—to throw your body’s detox processes a bone. Or, in this case, some broccoli.

https://www.hopkinsmedicine.org/health/conditions-and-diseases/liver-anatomy-and-functions

https://www.webmd.com/hepatitis/features/healthy-liver

https://www.healthline.com/nutrition/11-foods-for-your-liver#8.-Cruciferous-vegetables

https://www.mdanderson.org/cancerwise/the-facts-behind-4-detox-myths-should-you-detox-your-body.h00-159385890.html

https://www.theguardian.com/lifeandstyle/2014/dec/05/detox-myth-health-diet-science-ignorance

https://www.health.harvard.edu/staying-healthy/the-dubious-practice-of-detox

https://www.healthline.com/nutrition/detox-diets-101#effectiveness

With the ever-increasing popularity of fad diets and pop nutritionists, the world of healthy eating can feel intimidating. Everyone from your neighbor to your doctor to your mom seems to have advice on what you should—or should not—eat. And this advice is often contradictory.

But healthy eating doesn’t have to be complicated. In fact, the simplest foods and meals are often the best for you. This is the guiding logic behind taking the clean eating approach to your diet.

Clean eating is the practice of filling your plate with primarily unprocessed, whole foods. It doesn’t outline how much you eat or when, but rather how you should select the foods you consume.

Bite into the Benefits of Clean Eating

Before diving into the ins and outs of clean eating, you should know one thing: clean eating takes commitment. It means diligently monitoring the foods you buy and eat—at home and when you’re out. That being said, the benefits of clean eating make it worth the effort. Take a look at why that is.

Food provides your body with the essential nutrients, energy, and building blocks to keep your body going. And, if you’re lucky, the food tastes good, too. People often think that the two are mutually exclusive: food is either healthy or tasty, not both. With clean eating, you can experience the best of both worlds.

Clean eating is an excellent way to provide your body with fiber, antioxidants, plant-based fats, and whole grains—all of which will help you feel energized and maintain overall health. And on top of that, a clean eating diet is full of flavorful, fresh foods that often taste better than their over-processed counterparts.

So if you’re looking to make your diet nutritious and tasty, keep reading to find the recipe for clean eating success.

The Key to Clean Eating? Stay Closer to Nature

Clean eating is all about focusing on foods that are as close to their natural state as possible. This means limiting the processed foods you eat. Think about potato chips: if someone showed you a chip, would you be able to identify the plant it came from without any prior knowledge? Sure—they’re made from potatoes, but those root veggies are processed to the point where they’re no longer instantly recognizable.

Compare this to, say, a baked potato. This is far closer to a potato’s natural form. And you can apply this logic to most foods—but more on that later!

As foods are processed, they undergo a number of changes. Processing can strip foods of nutritional value, and loaded them with sugar, preservatives, and other chemicals. Clean eating can help you maximize the most nutritional value from your food while avoiding those negative additives

Clean eating also means moderating your intake of alcohol. While a little red wine won’t hurt you, it’s probably no surprise that alcohol isn’t exactly good for you. It is, after all, a toxin that needs to be broken down and dealt with by your liver.

A Crash Course in Whole Foods and Food Processing

If you’re looking into clean eating for the first time, you’ll want to ensure you have a good understanding of whole foods—both what they are and how to identify them.

As mentioned above, whole foods are those that have undergone as little processing as possible. Or, in other words, foods that are close to their natural state. Unless you’re eating fruit right off the tree, most of the food you consume will be at least a little processed. And there’s nothing wrong with that. Chopping, washing, mashing, or cooking are all forms of processing. And some are better for your health than others.

Slicing an orange in half and eating it won’t reduce the nutritional value. It’s a form of processing with minimal impact on the food itself. The same is true of, say, washing an apple before you eat it.

Now, think about orange juice from concentrate. To reach that state, oranges are juiced, the liquid is reduced down into a thicker, concentrated form, some preservatives (and maybe even artificial flavorings and sweeteners) are added, and then water is added before use to make it a juice-like consistency once again.

Now, you might think, “that sounds like a lot of unnecessary steps.” And you’re right. At each of those steps, the original produce—an orange—strays further and further from its natural state. Many of these steps reduce the nutritional value of the juice and introduce unnecessary chemicals and sugars into it. Not exactly clean eating—or, in this case, drinking.

So how can you identify whole or minimally processed foods? The supermarket is full of options, but it can be difficult to parse out which foods are truly whole foods and which are simply being marketed as a health food. Fortunately, there are a few simple tips and tricks for selecting whole foods that you can use the next time you’re at the supermarket.

Tips for Selecting the Best Foods for Your Clean Eating Meal Prep

  1. Eat as many fresh fruits and vegetables as possible. Beans are another great whole food—just be sure to watch for added sodium in canned versions!
  2. Opt for whole grains. Refined grains—which are the more common form—contain less fiber and fewer overall nutrients. To check if your bread is truly whole grain, look at the ingredients label. Does it show “whole-wheat flour” as the first ingredient? If not, it is probably made from mostly refined grains.
  3. Don’t be afraid of food in its natural state. A bundle of dirty, fresh beets might seem intimidating at first, but with a little practice and research, you’ll be able to prepare and cook them to perfection!
  4. Read nutrition facts labels and ingredient lists. So many foods at the grocery store have added sugars, artificial flavors, preservatives, and other additives. Be sure to know what you’re buying—and eating.

Eating as Clean as Possible—Even When Life Becomes an Obstacle

There isn’t a clear line between clean and unclean eating. It’s a spectrum. And there’s room in your clean eating approach for a variety of foods—including some processed items that meet certain criteria.

In the real world of whirlwind schedules and limited time, you need to be realistic. Sometimes you have to rely on a nutrition bar, shake, snack, or other more acceptable processed food choices. Don’t beat yourself up for it. Moving to more whole foods and picking the right convenient options still mean your clean eating approach is working.

When you have to reach for processed snacks or meal replacements, look for these qualities:

  • Nutrient rich
  • Full of fiber
  • Packed with protein
  • Low in calories, low in added sugar, and—if possible—low on the glycemic index
  • Made with quality ingredients

This means you need to do a little research. Take a look at the nutrition facts panel and ingredients list to make the best choices.

And remember: making the better choice is always good enough. Choose progress over perfection. That means it’s OK to skip the fast food or potato chips in favor of a shake or nutrition bar that provides fiber and protein without a lot of extra sugar.

Start by Creating Your Clean Eating Meal Plan

If you’re sold on the benefits of clean eating, you don’t have to make the shift all at once. Fortunately, starting is the easy part.

As you begin making the shift towards clean eating, start with small changes. In each meal, try to identify one processed food that you could replace with a whole-food counterpart. If, for instance, you typically make sandwiches on white bread, try using whole-grain bread instead. If you eat cereal for breakfast every morning, try steel-cut oats instead. For snacks, see if you can stick to fresh fruit, vegetables, and lightly roasted nuts.

If you typically cook your meals from scratch, follow a similar process. You have total control over the ingredients, so it’s just a matter of choosing the right ones.

As you make these substitutions and small changes, you’ll figure out what works best for you. Your grocery list will gradually develop to include whole foods. And remember, clean eating looks different for everyone. So figure out what you like by exploring different ingredients and cuisines. Then make favorite meals the cornerstones of your weekly clean eating meal prep.

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At the most basic level, traditional Chinese nutrition is all about balance. It starts with the importance of finding a daily balance of flavors (sour, sweet, bitter, spicy, and salty) and thermal properties (cold vs hot). The philosophy extends even to the choice of each ingredient, which plays an important role in this balance, as well. Herbs, for example, are not viewed as a simple seasoning or addon, but as a way of balancing an entire meal.

The balancing act of traditional Chinese nutrition has been going strong for centuries. Long before modern medicine and clinical trials, knowledge about healthcare was formed over generations by individuals testing what was available to them. When a food or ingredient proved beneficial, that knowledge was passed onto the next generation.

This combination of balance and a long history of health benefits explain why tea, ginseng, mushrooms, ginger, and more play such a large role in traditional Chinese nutrition. Modern research and knowledge about the chemical compounds in these foods expands on these benefits and further exposes the underlying reasons why they are seen as beneficial.

You can take advantage of this deliciously healthy mix of traditional Chinese nutrition and scientific exploration in your kitchen. Read on to learn more about the benefits of several foods important in traditional Chinese nutrition and how you can incorporate them into your modern life.

Tea

All teas (white, green, black, oolong, and others) are ultimately derived from the same plant, Camellia sinensis. So whatever you are steeping or sipping is differentiated by the way the plant is grown and the method of leaf preparation. Green and white tea, unlike black and oolong tea, are not fermented, so many of the plant’s active constituents remain intact.

Tea plays an interesting role in balance for traditional Chinese nutrition, because it can fit on both sides of the thermal spectrum. Green tea is thermally considered cold and would be the choice for the warmer spring and summer seasons. Black tea, meanwhile, is warm and considered perfect for cold climates. In some Chinese populations, consumption of tea amounts to several cups per day.

Whether hot or cold, tea has long been used as a stimulant in Chinese culture. Now through modern analytical techniques, the caffeine content of tea can be measured. That allows you to better understand how many cups you’d like to drink—or at what time you should partake. As a general rule of thumb, your typical cup of green tea 30-70 milligrams (mg) of caffeine. Black teas, on the other hand, range from 45 mg to 90 mg.

Caffeine isn’t the only compound in tea researchers have quantified. Many phytonutrients have also been discovered. In fact, green tea is a rich source of catechins, a class of bioflavonoid compounds with strong antioxidant potential. The green tea catechins with the highest antioxidant activity are epigallocatechin-3-gallate, epicatechin-3-gallate, epigallocatechin and epicatechin.

It’s fairly easy to incorporate the caffeine and catechins of tea into your life. You may already be drinking it—many people around the world do. But if you’re a coffee person, replace a cup with green or black tea. For those sensitive to caffeine, go with a decaffeinated black tea. Herbal teas don’t actual contain the leaves of the Camellia sinensis plant, so—while they’re a delicious and healthy drink—they don’t provide the benefits seen from traditional Chinese nutrition’s most beloved beverage.

Ginseng

Ginseng was used in China and throughout much of eastern Asia as a warming herb that also helped invigorate Qi—or life force. Qi can be measured in several different ways, but is generally thought of as the total vital energy within a person.

Ginseng’s reputed role in Qi is backed up by modern clinical studies on this herb. And those are mainly tied to compounds in ginseng called ginsenosides.

Ginsenosides can help support healthy nervous system function through protection from oxidative stress. The compounds have also been shown to support cognitive function, specifically in psychomotor performance. Actions that involve cognitive function and physical movement, like playing a musical instrument, rely on psychomotor performance.

You can experience the support of ginseng’s ginsenosides in many ways. Traditional Chinese nutrition uses ginseng steeped in water to create a kind of tea. You can also use ginseng as an addition to a variety of tasty soups.

Mushrooms

Mushrooms have been used in traditional Chinese cooking for hundreds of years as a way of optimizing Qi and supporting the immune system. Even in the modern Chinese diet, mushrooms highlight Chinese dishes that are eaten every single day. You can also find mushroom in teas and supplements.

Their widespread use is about more than the fungi’s ability to soak up flavors and provide umami. Mushrooms support your health by adding essential vitamins and minerals to your diet. Recent research goes further and shows mushrooms also contain beneficial compounds that aren’t found in many other foods. One of these is a polysaccharide (complex sugar) called beta-glucan.

Clinical studies show that supplementing with mushrooms that contain beta-glucan provides support for an already healthy immune system and overall daily wellness. Reishi, shiitake, maitake, and turkey tail are mushrooms known to contain health-supporting beta-glucans.

Mushrooms might already be a staple of stir-fry dishes and many other meals with a Chinese flare. So eating more mushrooms might just be a matter of more committed meal planning. Select the versatile shiitake for inclusion in soups, breakfast scrambles, and a variety of different pasta dishes.

Ginger

Due to its spicy taste, ginger is considered a warming food in traditional Chinese nutrition. Ginger’s kick of heat comes from a single phytochemical called gingerol. Modern research has revealed gingerol’s antioxidant and antimicrobial properties.

In addition to being a warming food, ginger also has a long history of use for supporting digestion and maintaining digestive comfort. Today, ginger is used as a seasoning in many popular foods, and it’s found in many herbal teas where it continues to be used for digestive support.

You can add ginger to a variety of stir-fry dishes, soups, stews, curries, or other Asian dishes. Stock up on the ground spice or full root to have everything you need to spice up your diet and support your health with this staple of traditional Chinese nutrition.

Start Incorporating Traditional Chinese Nutrition in Your Life Today

The above foods aren’t an all-inclusive list of ingredients that are important in traditional Chinese nutrition. Garlic, congee, goji berries, rhodiola, walnuts, and many other foods may play roles in helping support your individual health needs.

Some ingredients might already be favorites of your family’s dinner table. But more experimentation with these foods can yield a variety of delicious, healthy meals. By using them as a part of your daily diet, you can take advantage of traditional Chinese nutrition and mix the ingredients in a way that can also help support your overall macronutrient, vitamin, and mineral requirements, too.

Spicing up your weekly meal plan with elements of traditional Chinese nutrition is a wonderful way to vary your diet, explore new cuisines, and help your health along the way.

Xu Anlong, Mehmet Oz. Xin Yang You: Biohacking with Ancient Codes. USANA Health Sciences; 2021.

https://pubmed.ncbi.nlm.nih.gov/18567057/

https://www.mdpi.com/2304-8158/8/6/185

https://onlinelibrary.wiley.com/doi/10.1002/ptr.1335

https://pubmed.ncbi.nlm.nih.gov/29491277/

https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/beta-glucans

There’s a good chance you spend most of your time at home. It’s where you cook, sleep, eat, cozy up with a good book, and, possibly, work. And, for many people, the COVID-19 pandemic has made this all the more true.

No matter how much time you spend at home, however, one thing remains true: home should be a place where you can recharge and relax. It’s place where you can give your body and mind the rest they need. To do this, it’s crucial to create and maintain a healthy living environment.

There’s more to this task than you might think. Creating a healthy and clean living environment requires attention to nearly every aspect of your home. Here’s the good news: you can take it one step at a time! There’s no need to implement all of these tips at once.

What Constitutes a Healthy Living Environment?

When it comes to health, there’s a lot more to consider than your physical health. (Though physical health does, of course, play a big role in your overall health and well-being.) You also need to watch out for your mental and emotional health. And though you may not expect it, each of these facets of health comes into play when creating a healthy living environment.

So what exactly does that mean?

Nearly everything in your surroundings affects you in one way or another. Sometimes the slightest sensory detail—a persistent sound or odor—can introduce stress into your life, often subconsciously. When you’re out and about, you don’t have much control over your environment. At home, however, you have the ability to control many aspects of your surroundings. And exercising that control is crucial to creating a healthy living environment.

To create a clean, healthy living space, you’ll need to declutter. And no, this doesn’t mean simply tidying up around the house—although that’s a great start. You need to declutter physically and mentally, removing objects, messes, sounds, and even smells that could introduce stress into your life.

In other words, it’s all about being intentional with various aspects of your surroundings. A healthy living environment is made up of the sights, sounds, and smells that enable you to relax, recharge, and be your fully healthy self.

Neat and Tidy: The Physical Side of a Healthy Living Environment

As you try to create a healthy living environment for yourself, what better place to start than the basics? Save the sounds, smells, and other less tangible aspects of your house detox for later. Start with the messes you can actually touch.

Clutter—whether it’s dishes piled in the sink or toys strewn across the floor—can be visually unappealing. But it also takes a toll on your mental well-being. These types of messes are tripping hazards and constant visual reminders of what needs to be done. As the objects pile up, so does your stress.

Kitchen clutter also poses several other risks. By leaving food, moisture, and other kitchen debris in the open, you roll out the red carpet for mold, bacteria, and pests—all of which reduce the cleanliness of your living environment.

So by taking the time to do the dishes or clear your coffee table, you’re helping create a clean living environment for yourself, both mentally and physically. As you do these tasks, you might be surprised at how cathartic they feel. This is common. An added benefit of cleaning is that it can help reduce stress!

Harnessing Your Senses: How Sight, Sound, and Smell Impact Your Environment

Your senses—sight, sound, taste, touch, and smell—allow you to interact with your environment. Naturally, you’ll want to consider your senses as you cultivate your healthy living environment. (Unless you live in an actual gingerbread house, taste doesn’t really come into play here.)

Sight, as mentioned above, can greatly impact your stress levels. Does your house look clean? If the answer is yes, you can check that off your list.

Once again, it’s all about being intentional. Are you cutting out unwanted smells and replacing them with calming, desirable odors? And are you subjecting yourself to detrimental sounds or pleasant, soothing ones? The answers to these questions can help you establish your clean and healthy living environment.

Noise Pollution and Healthy Sounds in Your Home

Unwanted or excessive noise—also known as noise pollution—seems to be an inevitable part of life. And this means noise pollution will likely affect you in your home. Whether it’s the upstairs neighbors vacuuming at midnight or the early morning construction down the street, you can’t  fully escape intrusive sounds.

At their best, these unwanted sounds are simply annoying. At their worst, they can start to impact your physical and mental health.

When you’re exposed to noise pollution for extended periods of time, volumes as low as 60 decibels (which is roughly equivalent to the background noise in a busy restaurant) can start to take a toll on your ears, blood pressure, and stress levels. If the baseline volume of your home is around that level, you might find it difficult to fall, and stay, asleep at night.

So what can you do about it?

Not all noise is created equal. To help foster a healthy living environment, you should try to limit the negative, stress-inducing sounds in your home and introduce positive, relaxing noise in their place. This might mean buying thicker curtains to dampen external noise, or investing in a quieter air conditioner. Your solution can be as simple as playing classical music or nature sounds in your living room to cover up the noise.

Aromatherapy and the Power of Smells to Freshen Your Healthy Living Environment

Smell can be a powerful and underappreciated tool. The human nose can detect an incredible number of distinct smells—some good, some bad. Unpleasant odors in your home may indicate areas in need of a cleaning, especially in the bathroom or kitchen. If the bad smells persist, it may be indicative of a larger problem, such as a mold spot. Removing and preventing mold is crucial in maintaining a clean environment.

As with sounds, not all smells are negative. Some scents can have a soothing, refreshing effect. Purchasing a few houseplants can introduce a slightly woody, outdoorsy smell to your home that may help relieve stress. Houseplants can also help clean the air in your home, so it’s a win-win!

Something as simple as cracking a window can also do wonders for your home environment. An open window creates better air circulation, keeping your home smelling and feeling fresh.

If you want to take the power of smell a step further, you can experiment with air diffusers and aromatherapy. Air diffusers help spread the scent of essential oils throughout your home, allowing you to be extra intentional with the smells you take in each day.

Cultivating a Healthy Mental Environment

Cleaning and detoxing your physical home environment is a great first step, but it shouldn’t be your last. Your mental environment also deserves attention, too.

“Decluttering” the mind might seem like a strange concept at first, but think about the various environments you encounter on a day-to-day basis. Between work, the media you consume, friends, and relationships, your mind processes a lot of information each day. It also deserves a break—a good long exhale.

There are a number of ways you can declutter your mind and give it a rest. The process looks a little bit different for everyone, though. Exercise, meditation, and even house cleaning can be great ways to empty your mind and release some of the stress from the day. You can find your own way to unwind through trial and error.

Diligence and Forgiveness: Maintaining a Healthy Living Environment

A clean and healthy living environment looks a little bit different for everyone. You might care a lot about physical cleanliness and spend hours tidying up each week. Your neighbor might neglect their physical surroundings but carefully maintain a clean mental environment. And that’s OK! You don’t need to be perfect. Focus on the elements of your environment that matter the most to you and branch out from there.

And remember, maintaining a healthy living environment takes work and diligence. So if you find yourself slipping in one area, forgive yourself and move on. There’s always tomorrow to start again.

https://www.theactivetimes.com/ways-to-make-your-home-healthier/slide-24

https://circlebloom.com/5-ways-to-create-a-healthy-living-environment-to-improve-your-health-and-fertility/

https://www.healthline.com/health/healthy-home-guide#how-to-clean-a-house

https://mindd.org/healthy-home-environment/

Stress is an inevitable part of life. It’s as much an aspect of daily existence as, say, eating. Between work, bills, and simply existing, a little stress is bound to pop up. And there’s nothing wrong with that. When stress piles and builds, however, it can become a black hole that sucks up all of your energy.

So how can you avoid the stress spiral and keep your life as stress-free as possible?

You’ll never eliminate all of the stress from your life—instead focus on reduction and management. How can you keep your stress levels to a minimum? You’re probably familiar with the usual answers: therapy, meditation, and exercise.

But it turns out there are plenty of uncommon ways to unwind, too. And you might be doing some of them already! With just a little tweaking, and a healthy dose of intentionality, some of your daily routines can actually become some of your greatest stress-relieving tools.

Fight or Flight: The Body’s Response to Stress

When you think about stress, there’s a good chance you jump to its effect on your body: elevated heart rate, rapid breathing, and all that good stuff. These bodily responses make up a large part of “feeling stressed.”

Then, of course, there’s the mental side of stress. If something is stressing you out, it can become all-consuming—so it’s hard to think about anything else. You might feel jumpy or distracted. This can also happen as small, otherwise insignificant, stressors pile up.

These responses to stress are the result of your brain’s fight or flight response, a holdover from when humans’ main concern was survival. Basically, if your brain perceives a threat, say a wild animal, your sympathetic nervous system triggers the release of hormones that activate those familiar body functions. It’s your body’s way of preparing you to either fight off a threat or run away.

That’s great if you need to run from a bear, but here’s the problem: in the modern world, the stressors you encounter have grown more complex, while the body’s response has stayed largely the same. An elevated heart rate and rapid breathing don’t help you complete a work report on time. It’ll just make you feel even more anxious and stressed. It’s a negative feedback loop that can be difficult to escape.

The Joys of Repetition: Turning Everyday Activities Into Meditation

When it comes to escaping that feedback loop, many people turn to meditation. Most forms of meditation have one thing in common: repetition. Whether it’s repeated breath patterns, mantras, or physical motions, the consistency of these actions can help keep your mind calm and clear.

But repetition doesn’t have to come in a formal setting to be beneficial. You can take advantage of natural repetitions in your life to help you unwind. A task as simple and mundane as ironing clothes can actually help you blow off steam (pun intended). The repeated motions you make with the iron, paired with the satisfaction of pressing out wrinkles, might help you clear your mind. And a clear mind gives your brain some much needed time to rest, helping reduce your feelings of stress.

Another strange, repetition-related phenomenon is the way human brains respond to fractals. A fractal is a repeated, identical pattern that seems to go on and on. Fractals occur organically in nature, but there are plenty of man-made examples in art and architecture, too. If you’ve ever seen an illustration of the golden ratio—which occurs naturally in seashells—you’ve seen a fractal pattern.

As you look at a fractal, you might immediately notice something satisfying about it. But the effect goes deeper than that. Studies have shown that engaging with fractals for extended periods of time—and allowing yourself to get lost in their repetitions—can actually help you destress.

The first step to relaxing is usually calming your body. Think back to that negative feedback loop of stress. If you can regulate your heart rate and breathing, your brain will begin to relax, too, breaking the cycle. That’s the logic—and science—behind most of these uncommon relaxation methods. They work because they break the cycle of stress, calming either your mind or body until the other follows suit.

The Psychology of House Cleaning as a Stress Reliever

Often when the stress starts to pile up, the laundry does, too. And the dishes. And dozens of other household tasks that suddenly become too overwhelming to even think about. Here’s the good news: house cleaning, dishwashing, and other chores can actually be a great way to unwind and relieve stress. The trick is getting started.

Clutter and untidiness can affect your brain in very real, often subtle ways. Visual clutter—whether it’s dishes, unfolded laundry, or toys that need to be put away—is a constant reminder of the tasks you still have ahead of you. And that reminder can add to your stress levels whether you release it or not.

The great thing about cleaning is that you see immediate results. By simply putting a few shirts away, making the bed, or washing some dishes, you’ll feel an immediate sense of accomplishment—and this can help alleviate some of the stress in your life.

If you’ve ever worked up a sweat scrubbing your shower or vacuuming the living room, you’ve experienced another benefit of house work firsthand: it can be a great source of exercise. Physical activity is one of the greatest ways to stave off stress—and yes, that includes some of your more demanding chores. When you vacuum the house, you might accumulate the same number of steps you’d get in a short walk.

Here’s the secret about exercise: it doesn’t really matter what you’re doing, it matters that you’re moving your body. And your chores can definitely fit the bill.

Finding Mindful Moments: Uncommon Ways to Unwind Each Day

Mindfulness is a meditation practice in which participants try to live fully in the moment. The practice involves acknowledging any and all thoughts or sensations that arise without passing judgment. It’s a time to simply exist, not to worry about the stressors of life.

Sound relaxing? That’s because it is. And you don’t even have to set aside time to practice mindfulness (although that is also a great idea). Instead, you can incorporate mindfulness into your day-to-day activities, like washing the dishes. Instead of just washing the dishes, you could wash the dishes mindfully. But what exactly does that look like?

Next time you wash your dishes, try to focus on the sensations you are experiencing. What does the soap smell like? How hot is the water on your hands? Paying attention to these sensations will help ground you in the moment and can, according to some studies, help reduce nervousness and stress.

This practice isn’t limited to dishwashing. As you go about your daily life, try to identify activities that would allow you to practice mindfulness—there might be more than you expect! Some such activities include:

  • Going for a walk in the park
  • Petting a dog
  • Taking a shower
  • Climbing a tree
  • Pulling weeds in the garden
  • Chopping (and eating!) vegetables
  • Finding clothes or household items to donate
  • Mowing the lawn or raking leaves

Finding Your Weird Way to Unwind

Stress may be an inevitable part of life, but, as you’ve seen in this article, life is also full of unusual ways to unwind. You just have to find the ones that work for you. So next time you’re feeling overwhelmed, wash some dishes and try to practice mindfulness. Or maybe vacuum your apartment. You might be surprised what works for you!

https://www.everydayhealth.com/news/weird-ways-beat-stress/

https://www.psychologytoday.com/us/blog/changepower/201602/11-easy-and-unexpected-ways-reduce-stress

https://www.verywellmind.com/how-mental-health-and-cleaning-are-connected-5097496

https://www.vice.com/en/article/598wn8/why-cleaning-makes-some-people-feel-less-anxious

https://www.goodhousekeeping.com/health/wellness/a26898773/how-cleaning-helps-anxiety/

essential oils

essential oils

Some days just stink. Whether you mean that literally or metaphorically, turning to the soothing aromas of essential oils is a good choice. The intense fragrances of popular scents can help sweep away the feelings of frustration gathered throughout your day and replace them with a sense of serenity and calm. But before you started on a peaceful aromatic adventure, learn how to safely use essential oils.

Start harnessing the strength of calming scents by adopting the 10 tips for proper essential oil usage that follow.

  1. Understanding Essential Oils is Key to Safe and Effective Usage

You may be able to recognize the bottle or smells of an essential oil. But it’s also important to learn what goes into making the potent liquid inside. The easy answer is: a whole lot of whatever plant is picked for its aroma.

The good parts about using so much plant material in the making of essential oils are the strength of scent and the variety and accumulation of important plant compounds. But this super-concentrated liquid has the potential for adverse effects when not used properly. Essential oils are strong substances, and must be used as directed.

  1. Consider the Reason You’re Using Oils

You should investigate your impetus for turning to these relaxation tools. There are plenty of benefits to using essential oils—feeling relaxed, creating a calming environment, or helping with a sense of well-being.

You need to ask if you aim to create smells around you or target specific areas of the body for sensations of cooling, warming, or soothing.

  1. Your Reason for Use Leads to the Right Oil and Best Method of Use

Once you understand your needs, you can choose the right method and oil for the results you’re looking for:

  • If you’re seeking calm feelings, turn to scents like lavender, geranium, rose, ylang ylang, and vanilla.
  • If you want to feel energized, good bets include: citrus, thyme, peppermint, and cinnamon.
  • If you aim to change the smell of your environment, you’ll need to use a diffuser, dilute oil in a spray bottle for spritzing, or take a bath with a few drops of essential oils.
  • If you want a specific sensation on your body, choose a topical application. But you need to take an extra step, which is conveniently described in the next essential oil tip.
  1. Use the Proper Carrier Oil for Topical Applications

Using powerful essential oils in their pure form can cause irritation and more. For example, lavender—and other members of the mint family—can dry out skin after direct application. That’s why a carrier oil should be used for comfortable topical use.

A carrier oil is a neutral oil used to dilute the essential oils you use on your skin. And you want your carrier oil to be made of plants. Coconut, olive, and grapeseed are common carrier oils.

It also helps to test your mix of carrier and essential oil on a small patch of skin to see how your body reacts before applying on a large area.

  1. Maximize Your Diffuser

A diffuser is one of the best ways to fill your immediate environment with the pleasant, relaxing smells of your favorite essential oils. A diffuser works by creating a fragrant mist that fills the room—and your nostrils. Different diffusers accomplish the task in a variety of ways, but the basics are the same across the board.

Proper cleaning and storage help keep your diffuser working properly. Clean after each use (unplug the machine first) and store dry. And, as always, follow the instructions for use that come with your diffuser.

You can use your diffuser to have fun with essential oil blends. You can buy pre-mixed blends or experiment with different recipes. A quick search of Google or Pinterest will supply a wealth of examples of oils blends. But you can also experiment with mixing special scent creations.

  1. A Few Drops Will Do: Essential Oils and the Bath

You don’t need an exploding ball of foamy glitter to make your bath a soothing experience. A few drops of your favorite essential oils enhance bath time by providing soothing feelings of well-being. And, no matter the size of your tub, a couple drops are enough.

  1. Sometimes a Whiff is Enough

Drawing a bath or setting up a diffuser takes time. If you need a quick aromatic reprieve, twist off the cap and inhale a few breaths of your favorite essential oil.

  1. Safely Practice Uncommon Uses

This may sound familiar, but restraint is the key to safely and effectively using your essential oils. A few drops on your dryer balls will adequately freshen up your laundry. You can easily amp up your hand soap or lotion with a drop or two of essential oil. Spritz your bed with a spray bottle filled with water and a couple drops of lavender oil. Just keep it to a couple of drops to safely achieve scent serenity.

  1. Use Essential Oils Safely During Pregnancy, Nursing, and on Children

Pregnancy is a time for extra care. That’s why you should talk to your doctor or medical professional about if, and how, essential oils can be used during pregnancy.

Also, make sure to keep essential oils out of reach of children. And use them carefully and properly diluted in a carrier oil for topical use on little ones. Checking in with your kid’s pediatrician is also good idea before using with children.

  1. Remember What NOT to do When Using Essential Oils to Avoid Issues

There’s a right way to experience the power of essential oils. And there’s a wrong way. Here’s what NOT to do:

  • Don’t use internally in any way. That means you should never inject oils. Also, don’t take essential oils by mouth (unless under the direction and supervision of your medical doctor).
  • Don’t use outside of the instructions on the label—including applying more product or doing so more frequently than recommended.
  • Don’t use without diluting in a carrier oil, diffuser, or spray bottle of water.
  • Avoid exposing mucous membranes, eyes, or your groin area to essential oils. (This is especially true for peppermint oil.) If you do get some oil where it doesn’t belong, use a carrier oil, not water, to deal with the issue.
  • Don’t add more than the recommended number of drops (typically one or two) for any method of use.
  • Don’t continue using an essential oil that causes skin irritation.
  • Don’t dilute an essential oil with water for a topical application. Water will aid absorption, which can make irritation worse. Use a proper carrier oil instead.
  • Avoid direct exposure to the sun after a topical application of certain essential oils—especially citrus varieties. Lemon oil, for instance, can cause significant irritation when applied topically and later exposed to sunlight. Test with a small patch of skin to see the impact before you head outside for a longer amount of time. It’s always best to practice safe sun exposure—using umbrellas, long pants, long sleeves, and sunscreen.
  • Don’t use essential oils without proper consultation with a medical or healthcare professional. This is especially true for those who have medical conditions or are taking prescription medications.

https://health.clevelandclinic.org/essential-oils-101-do-they-work-how-do-you-use-them

https://www.piedmont.org/living-better/health-benefits-of-essential-oils

https://www.webmd.com/balance/stress-management/aromatherapy-overview

As the world and workplace grow increasingly digital, it can be difficult to find time to truly relax or experience the benefits of resting. You might leave the office at five, but with smartphones and laptops, there’s always one more email to send or one last bit of work to finish up before dinner. It’s exhausting.

Add social media into the mix and there’s hardly any time left for rest, recreation, and relaxation. And, as it turns out, these activities play a crucial role in regulating your mental, emotional, and physical well-being.

Rest and relaxation can take a variety of shapes—it’s not all about sleep or going on vacation (although those are great ways to practice self-care). Everyone relaxes a little differently. To really see the benefits of resting in your own life, you’ll have to figure out what helps you relax. That’s where this article comes in.

Understand the Importance of Rest and Relaxation Through the Benefits of Resting

The demands of a career, relationships, or life in general can occasionally be stressful. But with a little practice, you’ll be able to avoid falling into the stress spirals in your life. And even if they do crop up occasionally, you’ll know exactly how to deal with them.

You know that old saying, “an ounce of prevention is worth a pound of cure”? Well, that same logic applies to stress. In other words, it pays to be proactive. And here’s the best part: One of the easiest ways to prevent stress is through rest and relaxation.

In the past few years, a number of companies around the world have put this approach to the test with four-day workweeks. The idea is pretty simple: if employees are expected to work one fewer day (without any impact on their salary) they’ll be more relaxed, healthier, and more productive. And it works.

It turns out that taking the time to truly relax and rest can impact your life and health in a number of positive ways. Some of the benefits of resting include:

  • Increased energy levels
  • Greater productivity
  • Lower reported stress levels
  • Greater sense of fulfillment and satisfaction in life

To see some of these benefits in your own life, you’ll need to find a relaxation method that works for you. But don’t worry, you’ve got a lot of options to choose from—and relaxation can come in unexpected ways!

Recreation as Relaxation: The Double Benefits of Physical Activity

People often think of relaxation as passive. That is, they think you’re relaxing when you’re not really doing anything. Or not doing anything demanding, at least. And while that line of thinking isn’t necessarily wrong, it leads people away from one of the most effective forms of relaxation: exercise.

It might seem a little counterintuitive that physical activity can be restful, but there’s science to back it up. (It’s important to note that exercise rests your mind, not your body.)

You’ve likely heard of a “runner’s high.” It’s the rush of euphoria that many runners, whether they’re amateurs or old pros, describe. This so-called high occurs as your body releases endorphins, a natural response to prolonged exercise. These endorphins—chemicals secreted by the pituitary gland—can help keep you feeling good despite the state of your daily life.

Exercises such as swimming, running, or simply walking can also provide an almost meditative experience. As your body repeats motions over and over again, your mind is allowed to wander freely. Your brain enters a state known as the default mode network, which is a crucial time of rest for your brain.

If your recreation takes you into nature, you’ll see even more benefits. Studies have shown that a walk in the park or a hike in the woods can do wonders for your stress levels.

Keeping Your Mind Healthy: 6 Additional Relaxation Techniques

Physical exercise can be a great way to rest your mind, but, let’s be honest, not everyone has the time or energy to get out and exercise every day. If you’re not big on running, don’t worry—there are plenty of other ways to relax and give your mind the rest it needs. You could, for instance, try one of a variety of relaxation techniques.

If you’ve ever taken a deep breath and counted to 10, you’ve already dabbled in the world of relaxation exercises. These techniques are basically exactly what they sound like: practices that, when executed properly, can help you relax your body and mind. The similarities to meditation are unavoidable. That’s because many relaxation techniques are considered forms of meditation and vice versa.

There are countless types and variations of relaxation techniques. And if you decide to integrate intentional relaxation into your daily life, you’ll have plenty of time to explore those options. But for now, you might find it helpful to start by trying out these six basic types of relaxation techniques:

  1. Breathing exercises: Controlling your breath is one of the easiest ways to manage stress. It’s also a great entry point into the world of more advanced meditation techniques. There are a number of ways to practice controlling your breath, but most breathing exercises follow a similar pattern: breathe in slowly, hold, breathe out slowly. The goal is to make your breathing more controlled, consistent, and intentional. Breathing exercises can help you clear your mind and feel more in tune with your body and its needs.
  2. Progressive relaxation: As one of the most popular relaxation techniques, progressive relaxation is taught and practiced in the military, many meditation clinics, and even some schools. Progressive relaxation begins with breath control. Once your breath reaches a slow and steady cadence, you will begin to tense and relax various muscle groups in turn. You start with your toes and move up your body towards your head. Each time you release muscle tension, you exhale, expelling mental tension out of your body, too. If you’re a beginner, there are lots of great resources for guided progressive relaxation online!
  3. Autogenic relaxation: This relaxation technique is a bit of a catch all for a variety of approaches. All this category entails is using your mind and body control to change automatic body processes—slowing your heart rate, for instance. Autogenic relaxation often begins with breath control and might incorporate elements of visualization. The end goal is pretty simple: through your own awareness of your body, you are able to influence your heart rate, breathing, and other systems to help deal with stress.
  4. Visualization: This technique exercises your imagination. Visualization is the practice of imagining a soothing scene or place, with as much sensory detail as possible. When you begin practicing visualization, you might find it useful to enlist online help. These resources will talk you through the process, telling you what setting to picture and what senses to pay special attention to. The more you practice, the better you’ll become at rendering these scenes without prompting. Like many other relaxation techniques, visualization can help regulate breathing, heart rate, and other bodily responses to stress.
  5. Mindfulness: One of the biggest stressors in the workplace is the urge to always look ahead. What projects are due next? What emails do you need to send tomorrow? And in a fast-paced work environment, a little forethought is crucial. But it’s also important to focus on the present. Mindfulness is a type of meditation in which you regulate your breathing and try to focus solely on the present moment. What thoughts are coming to your mind? What sensations can you feel? Each experience is acknowledged, but not judged—you’re simply existing in the moment.
  6. Yoga: At this point, you’re probably familiar with yoga. This popular recreational practice combines many of the various relaxation methods discussed in this article: breath control, physical exercise, and mindfulness. Though yoga is a physically strenuous activity, many practitioners find it incredibly relaxing. Yoga is a great way to feel more connected to your body and relax. And, as an added bonus, it’ll help you increase your core strength and flexibility!

Harnessing the Benefits of Rest

After a long, busy day, sometimes just kicking back and watching Netflix seems like the best way to relax. Or maybe scrolling mindlessly through Instagram for an hour or two. While there is a time and a place for those activities, you should not mistake them for proper rest or relaxation.

To really see the benefits of rest in your own life, you have to take an active approach. Get outside and walk for an hour one evening. Maybe try incorporating 15 minutes of mindfulness meditation before bed each night. Your brain needs a break from the stress of the day as much as you do—be sure you’re giving yourself the rest you need to thrive.

https://www.nps.gov/goga/learn/management/upload/1536_ca-health_benefits_081505-2.pdf

https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368

https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-reduce-stress

https://www.psychologytoday.com/us/blog/click-here-happiness/202011/10-science-based-relaxation-techniques

In the hubbub and hurry of today’s world, it can be hard to find a peaceful moment of cognitive rest. Between bills, work responsibilities, and the demands of your relationships, you might feel like you have hundreds of tasks to take care of each day. And, honestly, there’s a good chance you do. It’s an overwhelming feeling. To make matters worse, the more you have to do, the harder it becomes to focus on a single task.

So what’s the solution? In the face of so many looming tasks, what can you do to boost productivity? The answer is a bit counterintuitive: instead of spending every waking moment focused on completing to-do’s, take some time to unfocus. Or, in other words, give your brain a break.

In a world obsessed with productivity, idleness is often cast in a negative light—it’s equated to laziness and sloth. But the truth is, cognitive rest plays a vital role in optimizing brain functionality.

Cognitive Rest: It’s Not All About Sleep

The importance of a good night’s sleep is one of the most frequently touted health facts. Ask any two people how much sleep is considered optimal and they’ll probably give you the same answer: eight hours. And it’s true, scientists do recommend that all adults try to get a full eight hours of sleep each night. But it turns out, eight hours of sleep is not the only type of rest your brain needs to keep functioning at its best.

The other type of cognitive rest occurs when you are not actively engaged in a task that requires a lot of attention. During these periods, your brain engages the default mode network (DMN). This is just a fancy way of saying that your brain’s energy is no longer being exerted on conscious tasks. Basically, your mind is allowed to wander or zone out. And that’s a good thing.

It’s important to note that cognitive rest does not mean your brain isn’t working. In fact, the opposite is true. When you are sleeping or engaging the DMN, your brain is hard at work. That work happens subconsciously, but that doesn’t mean you shouldn’t understand more about what’s going on.

The Role of Sleep in Optimizing Brain Function

While you’re asleep, your brain sifts through the day’s information, deciding what is and isn’t important. Some information is committed to long-term memory and some is dumped. It’s like you’re restarting a computer—some data is stored on the hard drive, but the short-term memory, which is often responsible for slowing the computer down, is reset.

Sleep also gives your body time to help keep your brain clear of toxins. Throughout the day, various molecules and proteins begin to accumulate in your brain. This buildup is counterproductive—especially for neural connections. In other words, the system gets a little gummed up.

In the stages of sleep leading up to REM (rapid eye movement), cerebrospinal fluid—a clear liquid surrounding the brain and spinal cord—washes over your brain in waves. These waves help clear the debris, washing away the day’s buildup. It’s this process that allows you to feel fresh and sharp after a good night’s sleep.

Explaining the Default Mode Network

When you’re actively focused on a task—reading this article, for instance—you consciously interpret the information you are taking in. When the default mode network is active, on the other hand, your brain is engaging in subconscious interpretation.

Rather than interpreting external information, these subconscious processes often look inward. But what exactly does that mean?

As you go through each day, you take in extraordinary amounts of information both consciously and subconsciously. This information makes up the world as you know it. And you have a place in that world. When your brain engages the DMN, it parses through memories and experiences, making abstract connections that inform your sense of self. Through this process, your identity, morals, and more are solidified and expanded.

The connections your brain makes while engaging the DMN aren’t restricted to your sense of self. They can also help you find solutions to complex problems.

If you’ve ever grappled with a problem for hours only to come up with a solution while showering or walking, that’s your DMN at work! For the same reason, allowing the DMN to take over for a bit can enhance your creative thinking.

The Power of Daydreaming

One of the most common ways to engage the DMN is through daydreaming. Here’s the catch: not all daydreaming is beneficial. If you slip into a daydream where you imagine everything that could go wrong in an upcoming meeting, you’re not going to “wake up” feeling refreshed. You’ll likely be anxious, and, more importantly, you won’t have achieved any real cognitive rest.

To harness the power of daydreaming, you have to guide your thoughts. Fortunately, you have more control over your daydreams than dreams that occur in your sleep. This is where positive constructive daydreaming (PCD) comes in.

PCD is essentially the practice of lulling yourself into a guided fantasy. To do this, you’ll want to engage in a low-bandwidth activity—walking or knitting a simple pattern, for example. As you engage in that activity, allow yourself to entertain a wishful image. Maybe you’re relaxing on a beach somewhere with the sun on your back. Whatever image you choose, the key is to not become too invested. Simply use the image as a jumping off point for allowing your mind to wander. As you relinquish control of the image, your thoughts will likely turn inward and your brain will engage the DMN.

And, as you read above, that brain mode will help you achieve the kind of productive cognitive rest you need.

Four Activities That Rest the Brain

You might be thinking that the whole brainstorming activity feels a lot like meditation—and it is! It turns out several types of meditation, as well as a number of other activities, have the same effect. So what else can you do to unfocus and give yourself the cognitive rest you need?

Here are four easy activities that rest your brain:

  1. Going for a walk: There’s a reason walks are such an effective problem-solving tool. They take your mind off of the problem, allowing the DMN to work its magic. Research shows that the best walks for this purpose are unmapped and preferably through nature. Allow yourself to wander (safely) and your mind will do the same.
  2. Taking a shower: The shower is one of the only places many people truly relax and clear their mind. If you’ve ever stepped in for a quick shower only to leave 30 minutes later, don’t sweat it. As you lost track of time, your brain was relishing some much needed rest.
  3. Taking a catnap: If you haven’t been getting a full eight hours of sleep for several days in a row, an afternoon catnap might be just what you need to get back on track. Catnaps allow your brain to take care of some essential clean-out and consolidation, so you’ll wake up feeling refreshed and alert. Just remember to keep your nap between ten minutes and an hour—any longer and it might have the opposite effect.
  4. Playing a sport: It seems a little backwards that something as physically demanding as playing a sport can be restful, but it’s not your body you’re trying to rest—it’s your brain. Playing a sport (or other physical endeavors) can give you the chance to clear your head while staying active. Win-win, right?

Understand Why Your Brain Needs More Downtime and Find Time to Unfocus

Whether you’re trying to improve your creativity, escape that ever-present mental fog, or simply alleviate a little bit of occasional stress, try incorporating a little more cognitive rest into your life. If you’re already sleeping enough, add a walk—or any of the other activities that rest the brain—to your schedule. It takes time, sure, but you might be surprised with the ways it impacts your productivity and mental state for the better.

There’s a lot going on these days, so it can be hard to find the time to truly unfocus. But here’s the bottom line: your brain almost certainly needs more downtime. So set your phone to the side and make some time to rest your weary brain.

https://www.psychologytoday.com/us/blog/sleep-newzzz/202005/how-getting-rest-helps-repair-your-brain

https://www.apa.org/monitor/julaug04/strengthen

https://www.health.harvard.edu/blog/secret-to-brain-success-intelligent-cognitive-rest-2017050411705

https://www.scientificamerican.com/article/mental-downtime/