10 Toxic Ingredients in Your Body Care Products

Education, Lifestyle, Uncategorized · September 21, 2018

These ingredients are most likely sitting on your shelf right now in your body care products. If you have seen the back (tiny, tiny little print) then maybe you’ve run across these. But here’s a few little facts about each of these ingredients at a quick glance.

If these are in your cabinet then don’t panic, just remember to go for a more natural replacement when you run out! Using body care products should do just that, care for your body. But not all ingredients in them are good for you or your skin.

Here are the top 10 toxic ingredients in your body care products you should keep an eye out for:

DEA/TEA/MEA

These are suspected carcinogens. They are used as emulsifiers and foaming agents for shampoos, body washes, soaps and give you that awesome sudsy lather. The suds are not necessary for the cleansing part of the product so it’s just an added marketing tool that helps you feel like the product is doing more. However, due to the fact that it is a possible carcinogen, it is best to avoid it in your beauty products.

Fragrance/Parfum

This category is broad because there are so many hidden chemicals, such as phthalates that can be hidden under this name. Some common side effects are headaches, dizziness, asthma, and allergies. Because these fragrances are in so many things, it’s often hard to pinpoint where these reactions are coming from, primarily if you use a few products a day.

Everything in the body care world is unscented. In fact, it might be harder to find something unscented than with perfume in it. The best way to look for products that don’t contain this is to use something that is more natural and has no scent listed or is marked unscented. [1]

Mineral Oil

This might sound harmless, but this is a by-product of petroleum. It can be found in lots of products including baby oil, moisturizers, styling gels. While it might feel ultra moisturizing, it also can impair the skin’s ability to release toxins by forming a film over it.

Mineral oils can feel silky, but more breathable oils will do the same thing for moisturizing your skin. Natural oils like jojoba, avocado and coconut oil are all good alternatives.

Parabens

This is used as preservatives in may products. It has been linked to cancer, endocrine disruption, reproductive toxicity and should be avoided when picking beauty products. [2]

Luckily, the information on parabens has been more widespread than other chemicals and you can now find body care products that proudly tote that they are free of this harmful chemical.

P-Paraphenylenediamine (PPD)

This chemical is used in hair products and dyes, but toxic to skin and immune system. Although you don’t apply it directly to the skin, the contact from applying these products can leach on to the skin and affect your immune system. [3]

With products like hair dye it’s almost impossible to keep it off of your scalp so it’s even more important to make sure it’s not in there.

Plus, keep in mind even if hair products do not initially make it on your skin, you sleep on a pillow that comes in contact with the rest of your face when you sleep. And when showering your hair you’ll be washing the product down and off your body as well.

Phthalates

This is banned in the EU and California, but when it comes to toys, this stuff is found in many fragrances, perfumes, deodorants, lotions. This chemical had been linked to endocrine disruption, liver/kidney/lung damage, cancer and should be avoided not only in children’s toys but in our beauty cabinet. [4]

This is another chemical that companies are doing a better job at avoiding. You might see labels saying no phthalates right next to the no parabens now. These two are widely used and more and more companies want to show they are not putting it in their products.

Placental Extract

This is used in some skin and hair products but has been linked to endocrine disruption in studies. For years the beauty industry has used all sorts of gimmicky things like gold, milk, and even placental extract in their product to stand out in the marketing world. But while it might grab your attention on the shelf, this ingredient should not be on your body.

Sodium Lauryl (ether) Sulfate (SLS, SLES)

This is found in so many body washes, shampoos, hand soaps and facial cleansers. It is a former industrial degreaser and is used in products to get them to foam. It can be easily and quickly absorbed into the body and irritates skin. [5]

In animal and human studies it was found to be both a skin and eye irritant. It was found to only be safe in tiny concentrations and only when immediately washed from skin. When it’s found in soaps and other products, the amount of time in contact with skin can become problematic and of course sits on your skin and hair in the form of residue so it should be avoided.

Talc

Recent studies have shed light on the dangers of using talk in products. It has been linked to ovarian cancer most recently and respiratory issues. It’s found in baby powder, eyeshadow, blush, deodorant. It has been linked to ovarian cancer and respiratory problems in studies. [6]

The respiratory issues are from inhaling the powdery substance. You might not even notice it but when you are using something like baby powder it can hang in the air and leave particles for you to breath in for long after applying it. Using baby powder as dry shampoo is especially worry-some since you are spraying it around your face.

Triclosan

This can be found in antibacterial products, hand sanitizers, and deodorants. It is linked to cancer and endocrine disruption. [7] These are the instant hand sanitizers found in bathrooms and public areas as well.

This is found more and more in soaps that you buy for your house around holiday season as companies push the antibacterial message to not get sick for the holidays. Be careful to avoid this in your products by checking the active ingredient list and steering away from soaps with this ingredient in it.

Avoiding These Toxic Ingredients

While you might not recognize all of these off the bat, you might want to take a second look at your body products. Read the labels and scan the marketing on the bottles to see if they tote being free of any of these chemicals as well.

You can click here to see the top 10 toxic chemicals found in cosmetics so you can pick better beauty products too and avoid those these toxic ingredients.

Also, you can use these two powerful tools, hydration and sleep, to fight signs of anti aging, heal your skin, and help you look younger for longer.

References:

[1] http://www.ewg.org/skindeep/ingredient/702512/FRAGRANCE/#.W6Pa6pNKjPA

[2] https://ec.europa.eu/health/scientific_committees/docs/citizens_parabens_en.pdf

[3] http://www.safecosmetics.org/get-the-facts/chemicals-of-concern/p-phenylenediamine/

[4] https://www.ncbi.nlm.nih.gov/pubmed/20368132

[5] http://journals.sagepub.com/doi/abs/10.3109/10915818309142005

[6] http://www.safecosmetics.org/get-the-facts/chemicals-of-concern/talc/

[7] http://www.safecosmetics.org/get-the-facts/chemicals-of-concern/triclosan/

Switching to Natural Deodorant

Education, Lifestyle, Uncategorized · September 20, 2018

Switching to a natural deodorant was one of the last healthier home swaps I made. This is because no matter what I tried, I felt like I was going to stink up a room and offend people from not wearing traditional antiperspirant.

Natural vs. Regular Deodorant

The difference between most “regular” deodorants and the natural deodorants out there is the antiperspirant. In most commercial deodorants you’re not only getting the deodorant (mostly made with artificial perfume) you’re also getting an antiperspirant that stops your arm pits from sweating like they should. It actually blocks the sweat ducts and keeps them from doing their job to keep you dry and not smelling.

Natural deodorant doesn’t contain the artificial fragrance so the smell is not as strong and most that are truly natural are not also antiperspirants. That means you’ll actually be able to sweat while wearing it. You might see why I was worried about switching.

I wanted to switch because I didn’t like slapping those synthetic chemicals into my armpits every day. Because I shave there too, the skin can be broken and more sensitive. But the idea of sweating and stinking all day was really throwing me off.

Why Our Pits Stink

After doing some research I found out that part of the reason we stink is because when we wear antiperspirants we actually block the body from doing its job – sweating. It’s a natural function that keeps your body running properly. When you suffocate it, you actually create more bacteria under your pits and create that “b.o.” smell yourself.

Natural Roll-Ons

I experimented with a few types of natural deodorants before I found one I liked the consistency of. I was determined to try it out. I first tried a salt stick but the feel of it on my arm pit wasn’t pleasant so I opted for a more traditional version. I tried the roll-on version of the salt stick but the feel still was weird and I didn’t love the smell.

Natural Stick Deodorant

I decided to try a stick form, which is more like what I was using before. I rooted around online but couldn’t find one that made me jump out of my seat. Then at a lunch one day a friend of mine had a girlfriend visiting from town. We somehow got on the topic of natural beauty products and I told her my struggle with going to a natural deodorant.

She immediately recommended me to a company call Native. They were available online and also had an auto ship option that allowed you to save money by getting them monthly.

I picked a popular scent and ordered it immediately. When it came in the mail I was happy to see that they actually explain the process of adjusting to natural deodorant and what to expect. For me that was a big help. They tell you that your body will adjust to your pits finally breathing and rebalance the bacteria in a few weeks, so to just hang in there.

Sweat, No Smell

It took about a week and I realized one day at the gym, I was sweating, but no odor! I wouldn’t have believed it if someone had told me you could sweat without a smell, but you can. Your body still gets to release its normal sweat and do its thing for you, but you also don’t have to smell. It takes some getting used to.

When I feel myself sweating I sometimes panic and then realize it’s ok! I have even blow a few skeptics minds by asking them to smell my pits and they smell nothing.

Stress Sweat with Natural Deodorant

I will say that when I stress sweated, which many people do, I felt like I would even sweat through clinical strength deodorant, and nothing has changed on that end. If I’m stress sweating a little, I might smell a bit, but that goes quickly and everything else is good to go in the natural deodorant.

I have since tried three other scents, and the non-scented which I’m in love with. They even have minis for you to test it out and try the different scents they offer. I love that they have seasonal scents as options as well.

While natural deodorant on the outside is a great way to cut back on smelling, there is something too I found for the inside. Liquid chlorophyll drops in water are amazing for alkalizing your insides and I find that when I’m taking it every day, I don’t even have to wear deodorant at all sometimes.

Has anyone else experienced this with chlorophyll? And, if you’ve made the switch to natural deodorant, which is your favorite brand? Let me know if the comments!

Organic Bedding: Make Your Nest Healthier

Education, Lifestyle, Uncategorized · September 10, 2018

I had the pleasure of discovering a little gem here in Scottsdale, Arizona. Nest bedding is tucked away right next to the busy Fashion Square Mall. But it it’s a calm and relaxing environment the second you take a step in the door.

Want to know what a restful night’s sleep looks like? They have fully set up bedroom spaces that make you want to lay down and take a nap. From mattresses to sheets, anyone looking for a revamp to a healthier bedroom set needs to look no further.

There are several types of mattresses. While a good portion are organic, the ones that are not are green certified. This means you can see the materials and all of the regulations on what is used to create their amazing bedding line.

But the best part, outside of their wide organic bedroom set offerings, is the “cooling” collection. This is a set of sheets, pillows and cases that keep your body cooler through the night. Getting a good night’s rest means bringing your body temperature down and keeping it lower thought the night.

The moment I pressed my hand into the pillow, I knew I had to have it. The pillow, despite being in a temped store, was ice cold to the touch! My husband loves to sleep with the house like a refrigerator so I knew that this would be right up his alley.

I ended up getting the regular pillow built for back and stomach sleeper, although they offer a special shaped pillow for side sleepers to accommodate your shoulders and neck better. Both offer the ice cold touch feel, and keep your body temp down through sleep.

They also offer a set of sheets that do that same. They have bamboo sheets available for those who are looking to go an ecofriendly path with their bedding. These sheets are so silky that it feels like your touching a soft kitten.

My favorite part of the whole store was the baby mattresses. While searching for potential nursey cribs and bedding for next year, I have started looking around to find as many options for organic baby bedding as possible. Unfortunately, the search has left me with very little hope of finding an all organic baby set. Until now! I cannot wait to come back to get our baby mattress here and feel good that we can go all organic!

Now I know I’m not even pregnant yet, but I feel I’m already in the Nesting phase and love to plan so what been find than Nest Bedding! When we finally start working on the nursery, I will be filling you in on all of the stuff we end up from the store.

Even better is that for a while we have talked about getting a new mattress in general but haven’t come across any that caught our eye. I always see these beds arriving in boxed, and while that cool, I am more of a lay on it in the store kind of girl to be sure. Our current mattress has a 3-inch memory foam topper on it for comfort, but if you’ve bought one lately, you know they smell very strong like the chemicals they are treated with. To get off that mattress will be a blessing.

I’ll be taking my husband back to check them out with me so we can get an idea of a mattress that fits the both of us.

Don’t forget about the pet friendly beds either. Soft and supportive, they can help your animal save pressure on their joins with their billowy pet bed offerings. They have a few options and I’m tempted to measure our St. Bernard to see if she would fit on any of them. If you’re going to keep you whole family healthy, don’t forget about the pets!

I don’t want to leave you without telling you about the price point either. I was expecting to pay quite a premium for our pillow and eventually all of the bedding. But instead I was shocked that not only are their prices not super high, they are competitive to cheaper non-organic mattresses on the market!

I am so thrilled to find a company bringing healthier lifestyle products to market, going organic, and doing so at a very competitive price point.

Anyone looking to make the organic change in their mattress or bedding should look up Nest Bedding and experience what they have to offer. I know there are stores in more than Arizona and will link the website below.

I’ll keep you updated on the bedding switch process. After spending a few weeks with the cool pillow, we are in love. I’ll have to get another so I don’t have to fight Matt to sleep on it. And I’ll bring you along for the mattress shopping and of course in the future for the nursery set up!

Have you already tried organic or bamboo bedding…if so, what did you think?! Leave a comment below and let me know!

P.S. How cute are those pajamas?!

How to Stock Up [Cheaply] On Quality Essential Oils

Education, Lifestyle, Uncategorized · August 30, 2018

Buying essential oils isn’t always cheap. At our health food store they tend to go on sale here and there. I usually miss it. So when I wanted to get serious about diffusing oils everyday, I knew I would have to build up a good stash of them.

Don’t get me wrong. They do last FOREVER it seems. But there are oils for different times of day, day, mood and ailment and I wanted to have a well stocked arsenal of them.

Cheap Essential Oils Online

When I found Rocky Mountain Oils I knew their quality would be a standard that I could not pass up. I trusted them and so I decided to build my oils stash from there. They were actually cheaper (but better tested and quality than anything I was seeing!) than some of the top oil companies. After doing some research I realized it was because they are a direct to customer brand.

To save money on oils, avoid going through a MLM company that has to pay a rep in between you and the oil sale to the company. While it’s a great way to spread the word, they have to charge more to be able to pay for the downline of sales reps the created.

I found the same oils I was looking at through those companies for $10-20 less per bottle!

Shop Essential Oil Bundles

Most companies have “starter” bundles that help you get a good variety of oils for a specific need. For example they have wellness bundles that would include aches and pains oils, cold and flu oils, and respiratory oils. They usually have a variety of bundles that include cleaning oils, sleeping oils and skin, hair and nail oils.

The best part of these starter packs is that it gives you 4-5 oils that are very basic and easy to use. They also discount them to help you try more oils. I started by buying 2 started packs through Rocky Mountain Oils.

Buy Essential Oils at Holiday Sales

Almost every company runs big sales over large holidays. This includes Black Friday, Labor Day, 4th of July, and 12 Days of Christmas. You’d be surprised how many holiday sales companies run each year.

I like to look for bundle deal then as well. They are already a good price for buying “in bulk” and often are discounted even lower.

Look for Oils that are Seasonal

Oil companies that you find often have oils that are blended for just a certain time of year. Holiday scents and Summer oils are always popular, but remember to check back right after the season is over. Often the oils are heavily discounted to move them and make room in inventory for the next seasonal items.

Individual Oil Sales

Because new oils are being blended or a company wants you to try a certain one, you can find deals like 30-50% off just one oil they are pushing. This is the time to try new oils to see if they are something you want to add to your collection. I have found so many amazing oils through one time deals like this.

While each month they feature new oils and discounts, there are always bundles that save you money when you buy the oils as a set.

See their current bundle discounts!*

Top 5 Health Benefits of Blueberries for Your Body

Education, Lifestyle, Uncategorized · August 17, 2018

The Health Benefits of Blueberries

Imagine a superfood – not a drug, that was powerful enough to help you reduce the risk of cancer, heart disease and even lower your blood cholesterol! Did I mention there are no side effects involved? You might be already confused or think that it’s too good to be true, but I am talking about blueberries.

Blueberries are popular, sweet and most importantly nutritious. This vibrant fruit might be small, but it packs serious loads of nutritional benefits. And even though they are often outshined and overlooked in favor of more exotic types, there is no denying that they are some of the most antioxidant-rich and nutritious fruits the world has ever seen.

Blueberries health benefits are countless, ranging from helping keep the heart strong to supporting digestion and boosting your brain’s capabilities. Besides this, they are delicious, sweet and even better, low in calories in case you are concerned about adding fruit to your diet because of weight.

So what are the nutritional facts of blueberries and how are they beneficial to your body?

There are 5 major ways your body benefits from blueberries:

1. High in Antioxidants

Antioxidants fight harmful radicals in the body and also come with a myriad of health benefits. Apart from preventing cell damage, they defend the body from chronic infections and diseases such as diabetes, cancer, and heart complications [1].

Research has already shown that blueberries are rich in antioxidants. For instance, a study conducted in China established that blueberries are some of the most abundant sources of antioxidants. Researchers conducting the study compared the level of antioxidants in strawberries and blueberries and found out that blueberries not only contained the highest level of antioxidants but also had extra antioxidants such as flavonoids, phenols, and anthocyanins [2].

Wild blueberries are exceptionally high in antioxidants. A study published in the British Journal of Nutrition proved that supplementing participants with wild blueberry powder spiked the level of antioxidant serum by approximately 8 percent after only an hour of consumption [3].

2. Help Fight Cancer

Research has recently unearthed impressive results regarding blueberries capability to defend the body against specific types of cancer. In 2010, researchers using a test tube experiment found out that blueberry extracts inhibited the growth of breast cancer cells. This strongly implies that these magical fruits do have the potential to fight cancer-causing cells [4].

In another study conducted at the Brown Cancer Center at the University of Louisville, rats with breast cancer were given a blueberry powder and their tumors magically reduced by 40 percent, further cementing the notion that blueberries can protect your body from cancerous cells. However, although most of these studies are yielding positive results, be sure to consume a wide variety of fruits, along with plenty of vegetables to optimally realize the cancer-fighting potential of blueberries.

3. Amp Up Weight Loss

If you take a close look at the nutritional profile of blueberries, you will quickly realize why they are perfect for you if your goal is losing weight. Besides being low in calories, they contain 3.6 grams of fiber for each cup, effortlessly fulfilling 14 percent of your daily fiber needs in just one serving.

This is important because fiber moves slower through your digestive system when compared to other nutrients. This promotes satiety which keeps you feeling full for longer, eventually helping you get rid of excess weight by not reaching for snacks and extra calories. Several studies have been conducted to confirm this capability, and the results were positive. For instance, a study published in the journal PLoS One established that juice from blueberries prevented obesity in rats that were on a high-fat diet [5].

Another study conducted by researchers from the Michigan Integrative Medicine Program showed that blueberry extracts were directly related to the reduction of belly fat in obese mice [6]. Once again, make sure that you combine blueberries with a well-rounded, nutritious diet and plenty of exercises if you are looking for positive results.

4. Boost Brain Health

This is perhaps the most iconic health benefit of blueberries. Results from several studies suggest that consuming blueberries improves cognitive skills and memory functionality. In 2016, a study involving 21 children found out that drinking blueberry juice on a regular basis significantly improved the participant’s cognitive performance. The results were published in the European Journal of Nutrition [6].

In 2012 a study indicated that consuming blueberry juice for two weeks was also able to improve memory performance in older adults [7]. While we know cognitive function can decline when we age if we don’t take specific measures to enhance our brain healthy, it’s good to know that blueberries could be an excellent way to care for our brain as we age easily.

In addition to this, blueberries are laced with several antioxidants which further protect the brain from free radical damages, also promoting its health and preventing it from aging very fast. Consuming other brain foods such as walnuts, avocados, green vegetables, and beets will further help you enhance your memory and cognitive skills.

5. Promotes Heart Health

There is no denying that a healthy heart is one of the keys to living a good life. The heart is the hardest working muscle tasked with pumping blood throughout the body to replenish body tissues with nutrients and oxygen which are all key to survival. Unfortunately, heart disease in the U.S. is a major concern and a leading cause of death. Coronary heart diseases have wreaked havoc on many, accounting for over 30 percent of all deaths in the US alone. High cholesterol levels and high triglycerides are just a few of the risks that exposure to these deadly diseases.

Fortunately, studies have indicated that consuming blueberries has the potential to get rid of some of these risk factors. For instance, a study conducted in 2015 showed that consuming blueberries for 2 months significantly reduced arterial stiffness and blood pressure [8].

A similar study published in the journal of nutrition indicated that supplementing one’s diet with blueberries reduced not only blood pressure but also oxidized LDL cholesterol, both of which are top risk factors for heart diseases [9]. However, these benefits are limited on their own but you can combine these magical fruits with a well-rounded and all-inclusive diet the uses food to create optimal heart health.

There is no one magic bullet, or berry, when it comes to health. But having a strong arsenal of powerful foods in your fridge is a major step to reaping the benefits that superfoods can offer. Blueberries are easy to add to just about any meal. For breakfast they can go into your bowl of oats, at lunch they could be in, and at dinner, they can be late night snack. If you’re looking for a delicious recipe, try these out in check out the two below. Both the smoothie and the chia pudding are quick and easy to make and pair these powerful blueberries with other awesome superfoods.

Blueberry Power Protein Energy Smoothie

Ingredients:

• 1 cup blueberries (frozen)
• ½ cup organic greek yogurt
• 2 cup spinach
• 1 tbsp honey
• 1 banana
• 1 cup water

Instructions:

1. Place blueberries, spinach, greek yogurt, banana, honey and water into a blender. Add more water if needed to bring level to the top of ingredients.
2. Blend and enjoy.

Blueberry Chia Pudding

Ingredients:

• 2 cups unsweetened vanilla almond milk
• 1 tsp vanilla extract
• 1 tsp cinnamon
• 1 tbsp maple syrup
• 1 cup blueberries
• ½ cup chia seeds

Instructions:

1. Mix milk, chia seeds, vanilla extract, cinnamon, and maple syrup into a shallow bowl and place into the refrigerator overnight or for at least 2 hours. Stir halfway through.
2. Take out chia mix and divide into 4 cups. Place ¼ cup fresh blueberries on top of each and enjoy.

Enjoy these recipes? Pin them and save them for later!

References:

1. Pham-Huy, L. A., He, H., & Pham-Huy, C. (2008). Free Radicals, Antioxidants in Disease and Health. International Journal of Biomedical Science : IJBS, 4(2), 89–96.

2. Huang, W., Zhang, H., Liu, W., & Li, C. (2012). Survey of antioxidant capacity and phenolic composition of blueberry, blackberry, and strawberry in Nanjing . Journal of Zhejiang University. Science. B, 13(2), 94–102. http://doi.org/10.1631/jzus.B1100137

3. Kay, C. D., & Holub, B. J. (2002). The effect of wild blueberry (Vaccinium angustifolium) consumption on postprandial serum antioxidant status in human subjects. British Journal of Nutrition, 88(4), 389-397.

4. Adams, L. S., Phung, S., Yee, N., Seeram, N. P., Li, L., & Chen, S. (2010). Blueberry Phytochemicals Inhibit Growth and Metastatic Potential of MDA-MB-231 Breast Cancer Cells Through Modulation of the Phosphatidylinositol 3-Kinase Pathway. Cancer Research, 70(9), 3594–3605. http://doi.org/10.1158/0008-5472.CAN-09-3565

5. Wu, T., Tang, Q., Gao, Z., Yu, Z., Song, H., Zheng, X., & Chen, W. (2013). Blueberry and Mulberry Juice Prevent Obesity Development in C57BL/6 Mice. PLoS ONE, 8(10), e77585. http://doi.org/10.1371/journal.pone.0077585

6. Seymour, E. M., Tanone, I. I., Urcuyo-Llanes, D. E., Lewis, S. K., Kirakosyan, A., Kondoleon, M. G., … & Bolling, S. F. (2011). Blueberry intake alters skeletal muscle and adipose tissue peroxisome proliferator-activated receptor activity and reduces insulin resistance in obese rats. Journal of Medicinal Food, 14(12), 1511-1518.

7. KRIKORIAN, R., SHIDLER, M. D., NASH, T. A., KALT, W., VINQVIST-TYMCHUK, M. R., SHUKITT-HALE, B., & JOSEPH, J. A. (2010). Blueberry Supplementation Improves Memory in Older Adults. Journal of Agricultural and Food Chemistry, 58(7), 3996–4000. http://doi.org/10.1021/jf9029332

8. Johnson, S. A., Figueroa, A., Navaei, N., Wong, A., Kalfon, R., Ormsbee, L. T., … & Arjmandi, B. H. (2015). Daily blueberry consumption improves blood pressure and arterial stiffness in postmenopausal women with pre-and stage 1-hypertension: a randomized, double-blind, placebo-controlled clinical trial. Journal of the Academy of Nutrition and Dietetics, 115(3), 369-377.

9. Basu, A., Du, M., Leyva, M. J., Sanchez, K., Betts, N. M., Wu, M., … Lyons, T. J. (2010). Blueberries Decrease Cardiovascular Risk Factors in Obese Men and Women with Metabolic Syndrome. The Journal of Nutrition, 140(9), 1582–1587. http://doi.org/10.3945/jn.110.124701

The Benefits of Working-Out and Getting Healthy with a Partner

Education, Lifestyle, Uncategorized · August 15, 2018

If there was a way to double up your fitness productivity, would you be interested? How about a technique that will spice up your exercises and magically create workout time in your super busy schedule?

Well, this might sound too good to be true but it’s not – Several fitness enthusiasts are already leveraging on workout partners to achieve more than just average results. Working out with a partner, be it your friend, coworker, partner or spouse, can increase your overall health and wellness. And as Doctor Wayne Anderson, medical director of Take Shape for Life notes, we human beings are social animals whose interpersonal support is primal.

Positive emotional reinforcement from a partner

As a result, we are in constant need of positive reinforcement and inspiration. Needless to say, workout partners are a reliable source of motivation, accountability, support and in some cases healthy competition. They play the role of co-coach, teammate, rival and cheerleader all while working out. Workout partners can also encourage you to work out more often.

A study conducted by researchers from the University of Aberdeen found out that having a workout companion increases the number of exercises done in a session. The results were even more impressive if the partners had some connection and could support each other emotionally.

Dr. Pamela Rackow, the lead researcher asked half of her participants to find workout partners while the other half continued on its normal exercise routine by themselves. Conclusive results indicated that the half with workout partners was able to exercise more than the one that followed their normal exercise routine by themselves.

The research team was also interested in what made a good workout partner. Results indicated that people who exercised with partners offering encouragement and emotional support other than just practical support performed better. The first step in identifying an exercise companion is investigating their specific qualities as a partner and then determining if they can offer more than just physical support.

For example, if you go to the gym with someone because they are very knowledgeable in different routines but then goes off to do their own thing then you’d have a great workout but you’d be missing the encouragement factor. You would be better off finding someone to work and mutually cheer each other one and use a youtube video to give you a workout. You’d get a better workout from the extra emotional support.

Don’t just find a person to spot you, find someone to spot you and throw those pom poms in your face!

Perceived fitness level affects how hard you workout

Ever try to workout after someone tell you that you look out of shape. It feels like a weight is tied around your ankle. That’s emotional baggage that’s holding you down. But it also works the opposite way. A study published in the Journal of Social Sciences showed that when participants are put in a “high fit condition” group and told to exercise they exercised harder than those who were put in a “lower fit condition” group. Just being labeled as lower fitness (no according to actually fitness) can lower your ability to perform during a workout.

Even when instructed to keep their pulses at moderate levels, participants tended to mimic the exercising behavior of their partners in the same group as them. So if the person next to them was performing at a lower level, they would drop their intensity to match. Results from this study suggested that people looking to exercise more can benefit from aligning themselves with partners they consider to be more fit than themselves.

Exercising with a partner perceived to be of higher fitness promotes high-intensity workouts which are beneficial in the long run. When one partner works out, the other partner is more likely to as well.

Leading by example for a better workout and healthier lifestyle

Sociologists have found out that, partners like to be in agreement when it comes to making healthy decisions. This means a change in one partner’s behavior will help directly influence a change in the other partner.

This is the classic case of leading by example when in a partnership, either close friends or even spouse, one person starts making the changes they want to see for both parties. This doesn’t include hounding your friend or spouse to make the changes you do when you do.

Instead, making the changes and allowing them to participate helps them build the same habits. Ordering a healthy meal when eating out and allowing your partner to take a nibble and try it with you encourages them to make their own healthy choice next time without you telling them what to order.

Women are especially influenced by what their partners do especially when it concerns their health. As a result, partners who choose healthier paths in life are likely to influence their partners to follow suit. This suggests that we human beings will even more easily change our behaviors if our partners agree to do it with us.

Therefore, if you decide to hit the gym and get whipped into shape, you will also be influencing your partner to follow your footsteps. This is a perfect way to get a reluctant partner to workout with you. Remember it’s not going be a matter of telling them to change, it’s a matter of showing and leading by example and welcoming their healthy behavior as it comes.

Working out with your partner can increase your overall health and wellness in many ways. Getting a workout partner could be the link you are missing to achieve your fitness goals. When the time to get one comes, choose wisely. A very fit partner or just a very motivated and supportive one that will offer you emotional support will come in handy. And even if you do not have a spouse to do it with, a friend is equally as good.

 

References:

Workout Partner Sources

Workout partner encourages you to workout more – https://www.sciencedaily.com/releases/2016/10/161004081548.htm

When one partner works out, the partner is more likey to as well – https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2091401

Perceived fitness level affects how hard you workout – https://www.psychologytoday.com/sites/default/files/attachments/34033/jssarticle.pdf

What’s Causing Your Cravings and How to Stop Them

Education, Lifestyle, Uncategorized · July 31, 2018

Having trouble dealing with cravings? Yea me too.

Honestly, on my entire journey to living healthier and happier, my most trying moments were outside of a Taco Bell, sitting in the car, just fighting my urge to drive through and grab food. Want to know how bad it gets?

At first I talk myself out of it.

Then I drive home.

Then I sit in front of the fridge stressed out and angry because I don’t want to eat anything in the house.

So I drive back to Taco Bell.

I get food from Taco Bell.

I drive home and eat it.

And I cry while I eat it because I’m disappointed that I gave into a craving instead of having a meal that would actually nourish me.

Yes, cravings can get bad. Maybe they are not that dramatic for you, or perhaps it’s worse. But I know how many people tell me that cavings aren’t just annoying they can be downright stressful and emotionally trying. Even emotionally crippling. So I wanted to dig into what exactly cravings are, where they stem from and some ways to help deal us with them.

What Are Cravings?

A craving refers to the intense desire to consume a particular type of food. Food cravings can force an individual to consume a specific kind of food to satisfy the need, unlike hunger which can be satisfied with any type of food.

According to “Impact of Definition on Prevalence of Food Cravings in a Random Sample of Young Women,” a study published in the journal Appetite, food cravings are a universal problem that has affected 58 percent to 97 percent of adults in North America and New Zealand [1].

Another study performed by Weingarten HP and Elsorn D revealed that up to 97% of college women experience food cravings. This number was lower for men at around 68%. Women were more likely to give into cravings half of the time. While that doesn’t seem like a lot at first, a study done by Martin CK, Rosenbaum D, Han H, et al in 2011 founds that individuals who have food cravings can encounter up to four craving episodes per week. The craving episodes precipitate the consumption of a specific type of food to satisfy the cravings [2, 3].

We can see that cravings affect most people and occur frequently. So now it’s time to dig into some scientific causes of these cravings and find out why they happen.

What Causes Cravings?

Mood Disorders

A study conducted by Simon et al. in 2006 attempted to find a link between obesity and psychiatric disorders and discovered that there might be a connection between food cravings and mood disorders [4].

The study found out that obesity, defined as a body mass index of 30 or more, is associated with a lifetime diagnosis of depression. The study further explained that a depressed mood often correlates with a poor diet.

According to scientific studies, eating behavior in humans is a complicated process that is subjective to both mood and emotions. The mood of a person is characterized by psychological arousal that can be present in the absence of stimuli. Emotions are an effective response to this obvious stimuli.

A study performed by Macht in 1999 revealed that emotions such as anger and joy could influence a person’s appetite and food choice [5].

Hippocrates, the father of medicine, was quoted as saying, “let your food be your medicine and your medicine be your food.” According to studies from human trials, foods may directly influence the central nervous system neurotransmission. As a result, the physiology, brain structure, and chemistry of the brain are affected by the foods we eat.

Not Enough Sleep

One 2016 study from the University of Chicago showed that just a few nights of lost sleep can affect the brain and how you crave foods. Often we put sleep last on our list of ways to take care of ourselves, but that could be hurting your efforts to eat healthy.

Sleep restriction can boost a signal in your body that makes you crave more palpable food. This system is called the endocannabinoid system, and when sleep is lost, the system is heightened and can stay heightened through the evening. This can lead to cravings for highly palpable foods. This is the same system associated with causing the “munchies” in marijuana use [6].

Losing sleep also affects the hungry and full signal hormones. Leptin is a hormone released from fat cells that tells your body when it’s full. That then sends a signal to your brain that tells you to stop eating. But with a decrease in nightly sleep, this hormone decreases and not enough signals are transmitted to tell you to stop eating [7].

The peptide Ghrelin was also studied, and it was found to be affected by sleep as well. Ghrelin is secreted from the stomach and stimulates our appetite. After a decrease in nightly sleep, the levels of Ghrelin were higher in the body than when subjects had slept for a full night [8].

Sleep deprivation works against you in three ways when it comes to eating healthy and managing food cravings.

Eating Foods That Trigger Cravings

The food industry is littered with processed foods that contain mind-altering chemicals. MSG, artificial flavorings and flavor enhancers all mess with our ability to stop eating. That’s why the slogans range from “Once you pop, you can’t stop” to “You can’t just have one.” There’s no secret that certain junk foods and processed foods are engineered to make you keep eating.

MSG, monosodium glutamate, is an ingredient added to foods to intensify flavors that can trigger the brain not to stop when you are full and is found in thousands of products in grocery stores. It even goes by many names and could be hiding in the ingredient deck of the foods in your cupboards.

This additive magnifies the taste and creates a positive response to foods that typically wouldn’t trigger such a strong reaction in the brain. You feel that food “tastes better” and then would crave it subsequently to get that feeling again [9].

Lacking Proper Nutrition

Your body is really good at knowing what it needs. Ever get a salty craving, or really want one specific food? Chances are your body is drawing you to certain foods because it requires something your diet is missing.

Deep down, your body is acutely aware of its own imbalances. If you are getting a craving, you might want to look back over the last few meals as ask yourself a few questions. Did you eat plenty of veggies both green and other colors? Did you hydrate throughout the day? Did you choose proteins, carbs, and fats that were not processed and provided nutrition without it having to be added back in? If you said no to any of these questions you may be eating a diet that is not rich enough in essential vitamins and minerals that is triggering cravings in your body.

That’s why I use a water reminder. There are tons of free apps, and you can find a few in the water and hydration blog. I also make sure the take the right vitamins and superfood supplement which help me keep my nutrition balanced, even if I trip up with foods once in a while. If you’re looking for a few options you can see my review of all the superfoods I have tried and love!

Smoking

Studies have revealed that smoking can be a notable cause of food cravings. A group of researchers performed a study to examine the impact of smoking on food cravings. The specific objectives of the study involved finding out the relationship between chronic smoking and food cravings for specific foods such as sweets, fast foods, foods that are high in fat content, and complex carbohydrates.

The study also determined the influence of psychological, clinical and demographic factors on the relationship between smoking habits and the cravings for specific foods.

According to the study, current smokers have higher cases of cravings for foods with fat content than the never smokers. The study also revealed that current smokers consume more fast-food than individuals who do not smoke.

The study concluded that individuals with a high nicotine dependence encounter difficulties in addressing food cravings. The study revealed that nicotine dependence precipitates cravings for foods such as sweets, fast-foods, foods with high-fat content, and carbohydrates.

How to stop food cravings for junk foods

Eat Plenty of Proteins

According to scientific studies, eating plenty of proteins may help to reduce the cravings for junk food. A group of researchers from the University of Missouri, Columbia performed a study to find out the effects of a high protein breakfast meal on food cravings and plasma homovanillic acid (HVA). Homovanillic acid is an index of central dopamine production which makes us feel happy after we eat.

The study found out that breakfast means comprising of a high protein content can help reduce post-meal cravings for foods with high-sugar and fats content. Meals with high protein content also increases the levels of plasma homovanillic acid.

Drink Plenty of Water

Scientific research has revealed that drinking a large glass of water may help suppress the urge for a particular type of food. Scientists from the Department of Human Nutrition, Foods, and Exercise Virginia Tech, Blacksburg, USA, conducted a study to determine the effects of water intake on food cravings.

The study found out that the intake of water acutely lowers the calorie intake among middle-aged adults. By drinking 2 cups of water before the meal, participants lowered their caloric intake by 75-90 calories and those who did that 3 times a day lost and average of 5 more pounds over the 12 weeks. According to the study, drinking more water has other profound benefits to the body as well that lead to better overall health outside of weight loss but was specifically helpful in controlling caloric intake at meals [10].

Address Possible Mood Disorders

Mood disorders such as stress, depression, and anxiety have been linked to poor eating habits. Scientists from Yale University carried out a study to find out the correlation between mood disorders and eating habits.

The study revealed that stress may precipitate cravings for food and influence bad eating habits. The study showed that women under stress can experience cravings on foods with high caloric content than non-stressed women.

In a 2007 poll one-third of Americans reported living with “extreme stress” and 48% said in the last 5 years their stress has significantly increased. With such a high percentage of people dealing with stress, with stress being linked directly to cravings, it isn’t surprising the high number of people struggling with this issue [11].

Address your stress, and learning to deal with and naturally reduce stress on a daily basis can help also lower the number of cravings that you experience throughout the day.

Spinach Extract

Scientists from Lund University, Department of Experimental Medical Science performed a study to find out the effects of spinach extract on cravings for foods with high sugar and fat contents. The researchers revealed that the green leaves of spinach contain a high content of thylakoids.

Thylakoids have been shown to suppress the intake of food and reduce body weight gain in experimental animals. The study suggests that the consumption of the green leaves of spinach may help reduce food cravings and compensational intake of meals later in the day.

The mechanism of action of thylakoids involves delaying the digestion of fats and raising the levels of hormones in the body that help lower the cravings for food.

The one ingredient I always start my day with is spinach. That goes into my morning green smoothie, and I feel that it is a powerful and nutritionally dense way to start my day. You can add it to just about any fruit and blend. But I have found some great combinations, and you can find a few options on my good morning smoothie blog.

Get Enough Sleep

One way to keep the hormones and systems in balance that keep our hunger and cravings signals under control is to get plenty of sleep.

Sleep is essential to keeping cravings at bay. But what is enough sleep? Well, most studies now point to at least 7-9 hours. More if you work out hardcore and have very active jobs. Start prioritizing sleep and you’ll see that getting to be on time and getting the right amount of shut-eye is easier than you think. There are so many tips and tricks to getting a good night’s sleep, and some of them include:

1. Set a bedtime alarm
2. Get a sleep mask for deeper sleep
3. Keep the room cooler

BUT WHAT ABOUT PERIOD CRAVINGS!?

I know I didn’t address this under causes above because I feel that it requires a section of its own. I know that there are so many pains with your period, but one of my worst is cravings. I have heard from so many people that they even feel that their cravings can be worse than any cramps!

What causes period cravings?

Fluctuation in Blood Sugar Levels

According to health experts, fluctuation in blood sugar levels is one of the primary cause of food cravings during menstruation. Health experts recommend elimination of foods with high sugar content from the diet to help stabilize the blood sugar levels. Avoiding processed foods may also help reduce the fluctuation in the blood sugar levels.

Low Levels of Serotonin

Low levels of serotonin can cause period cravings. Serotonin is a neurotransmitter that is made from specific amino acids in the body. Low levels of serotonin may lead to cravings for foods that are rich in carbohydrates and fat.

These foods that signal our brain to release feels good serotonin are also very calorie right and we tend to reach for an easy source of carbs and fats which are usually junk food snacks.

Magnesium Deficiency

Individuals who crave chocolate before their period starts may have a magnesium deficiency. Chocolate is rich in magnesium and very often can satisfy our fat and carbohydrate need at the same time.

Most women are deficient in magnesium in general. One good thing is that over the course of a whole month, you can actually build up magnesium levels very quickly by using a magnesium spray right on your skin. While there are pills, the stomach and intestines destroy most of the available magnesium in the supplements before it even absorbs into your body. So the best way to get magnesium is to spray it on you and let it absorb into your skin.

I use this magnesium spray that I found on amazon by the company Seven Minerals. I have bought from them several times, and these sprays last my husband and me for almost a year! Just spray on your skin about 15 minutes before a shower, then wash off and go! Super simple, and I set it on the tub to remind myself to use it. My husband likes to spray it on his feet before bed (he uses magnesium for better sleep not a better period lol) and both ways work so well!

If you are looking for natural relief from your period symptoms like cramps, cravings, and low energy then you check out our Top 3 Essential Oils for Your Period.

What are the natural supplements to stop food cravings?

Saffron Extract

Studies have revealed that saffron extract can help increase endorphin and serotonin levels in the body. The natural supplement can also help suppress appetite and elevate the mood of an individual.

Other benefits of saffron extract include reduced emotional eating and depressive symptoms. Studies have also revealed that saffron extract may help reduce fatigue and raise the energy expenditure in the body.

Green Tea Extract

Green tea extract is beneficial for metabolic disorders. It has been found to help regulate the appetite hormones reducing the tendency of food cravings.

Grapefruit Essential Oil

Grapefruit essential oil reduces appetite and food cravings. It stimulates the lymphatic system and provides an uplifting energy in the body.

In summary, cravings can be triggered by lots of things from lack of sleep to lack of nutrition to the time of the month. It’s crucial when addressing them, that you get to the bottom of why you have them in the first place. It’s like treating a sneeze. You wouldn’t go on cold meds for one sneeze. Maybe it was some dust, allergies or just a bee up your nose. But knowing what caused it is vital in treating it.

With cravings, take a look at your sleep, nutrition and overall well being. If you find that you are lacking in one of these areas there are steps you can take to help you deal with them and help regulate your body.

Cravings are important to listen to. Not in the sense that we go out and stuff our face with what we are cravings but to use it to take a more in-depth look at what our body needs. Then you can work on fixing that and stopping the cravings from the inside out. And for cravings just triggered by the time of the month, a little chocolate never hurts!

 

References:

[1] Gendall, K. A., Joyce, P. R., & Sullivan, P. F. (1997). Impact of definition on prevalence of food cravings in a random sample of young women. Appetite, 28(1), 63-72.

[2] Weingarten, H. P., & Elston, D. (1991). Food cravings in a college population. Appetite, 17(3), 167-175.

[3] Martin CK, Rosenbaum D, Han H, et al. Change in food cravings, food preferences, and appetite during a low-carbohydrate and low-fat diet. Obesity (Silver Spring, Md). 2011;19(10):1963-1970. doi:10.1038/oby.2011.62.

[4] Simon, G. E., Von Korff, M., Saunders, K., Miglioretti, D. L., Crane, P. K., van Belle, G., & Kessler, R. C. (2006). ASSOCIATION BETWEEN OBESITY AND PSYCHIATRIC DISORDERS IN THE US ADULT POPULATION. Archives of General Psychiatry, 63(7), 824–830. http://doi.org/10.1001/archpsyc.63.7.824

[5] Macht, M. (1999). Characteristics of eating in anger, fear, sadness and joy. Appetite, 33(1), 129-139.

[6] Hanlon, E. C., Tasali, E., Leproult, R., Stuhr, K. L., Doncheck, E., de Wit, H., … & Van Cauter, E. (2016). Sleep restriction enhances the daily rhythm of circulating levels of endocannabinoid 2-arachidonoylglycerol. Sleep, 39(3), 653-664.

[7] Spiegel K, Leproult R, L’Hermite-Baleriaux M, et al. Leptin levels are dependent on sleep duration: relationships with sympatho-vagal balance, carbohydrate regulation, cortisol and TSH. J Clin Endocrinol Metab. 2004;89:5762-5771.

[8] Taheri S, Lin L, Austin D, et al. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index (BMI). Sleep. 2004;27:A146-A147.

[9] Rolls, E. T. (2011). Taste, olfactory and food texture reward processing in the brain and obesity. International Journal of Obesity, 35(4), 550.

[10] Greiner, L. A. (2010). Clinical trial confirms effectiveness of simple appetite control method.

[11] Bethune, S., & Panlener, J. (2007). Stress a major health problem in the US, warns APA. New York: American Psychological Association.

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Top 3 Essential Oils for Your Period – Cramps, Cravings and Energy Help

Education, Lifestyle, Uncategorized · July 31, 2018

Top 3 Essential Oils for Your Period

When your period starts, often so do a whole slew of other annoying symptoms. You are not alone. While 80% of women will experience period pain, 5-10% of us experience pain so severe that it can interrupt our lives. And 40% of women who do experience the pain also experience other symptoms like breast tenderness, bloating, mood swings, headache, and tiredness [1].

So what can you do about it? Some say grab some Midol while other say grab some ibuprofen, but there are other more natural ways to alleviate the discomfort of the cramps and other symptoms. First I always recommend a heating pad to ease some of the cramping. This can be comforting at night, and even during the day. Keep a small microwavable size heating pad for work if you can keep it on your lap at work. There are also warming patches that stick on to your back or stomach that are discrete and easy to wear under your clothes.

But did you know that you can also use essential oils to help with cramping and other unpleasant symptoms? By diffusing them into the air your breath or by applying them topically, you can help reduce your period symptoms.

Lavender

Menstrual Cramps

Lavender might be one of the most widely used essential oils, and all of the prominent studies prove that it has positive effects on sleep, stress, and muscle spasms [2]. With one of the biggest complaints of the menstrual cycle being cramping, it’s no surprise that lavender is the oil for the job.

In a 2012 study with two groups, one given a synthetic oil blend (no pure extracts of lavender) and one given a true oil blend with lavender, had5 women rub the oils on their abdomen between their cycles. Both groups felt an average pain during their menstrual cycle that lasted an average of 2.8 days for the first recorded cycle. The group who used the true essential oil blend reported a significant drop in average days of pain during the second cycle bringing it down to just 1.8 days. Lavender, which is known to help muscle spasms, was mixed with clary sage and marjoram oil [3].

A topical application would be best for these results. Using 1 tbsp of a mild carrier oil like raw organic coconut oil or almond oil with 1-2 drops of lavender, mix together and put into a small airtight container. Rub a small amount onto abdomen as needed.

Mood Stabilizer

That time of the month can be a roller coaster of emotions. This is because your hormone levels are changing, and mixed with painful symptoms of menstruation do nothing to lift your spirit. Luckily, lavender has also been shown to help stabilize mood in studies [4].

If feeling more even keel during that time of the month sounds enticing then try diffusing a few drops of lavender in a room while you sleep, or by putting a drop of oil on a sponge in the bottom of your shower as you get ready in the morning. This will allow you to inhale the oils during your shower.

Headaches

The rollercoaster of hormone changes can trigger headaches for women either and can occur at the beginning of your period, the end or even both. These headaches can range anywhere from annoying to outright debilitating and can lead to more stress during that time of the month.

In a study where migraine sufferers inhaled lavender essential oils while having a migraine attack, 92 out of 129 partially or fully found relief in the treatment [5]. Inhaling the lavender essential oil can relieve migraine pain quickly and efficiently. Just add a few drops to your diffuser or apply topically to your temples and chest.

Marjoram

You may have never heard of this herb with creeping, woody roots but it has been used in medicine for thousands of years [6]. The Greeks used marjoram internally and externally for medicinal purposes and today has been studied for its benefits of pain relief.

Pain Relief

In a study with outpatients, the marjoram oil was topically applied for pain relief during the participant’s period. Patients reported a reduced duration of their menstrual cycle pain when using the oil topically [7]. This is a great natural way to shorten the time you have to deal with period pain. You can make the same application by mixing drops of marjoram oil with a mild carrier oil, such as coconut oil, and applying it to your abdomen and back, or where ever you experience pain.

Peppermint

Appetite control

If you’re like me, you might also experience a raving appetite for all things chocolate or sweet around your period. In fact, this is a widespread complaint for women who experience menstrual cycle symptoms each month. If you are someone who struggles with this, then try using peppermint oil to help control the cravings.

In a 2008 study inhalation of the peppermint oil was shown to decrease appetite and curb cravings. In fact, people in the study who inhaled the peppermint oils actually consumed fewer calories from fats and sugars on days that they use it [8].

Instead of struggling with cravings and challenging your willpower, break out the diffuser, drink a glass of water, and diffuse peppermint for a few minutes. One way to help you on the go is to get a dime-sized dollop of unscented lotion and 1 drop of peppermint and rub together in your hand. You’ll just rub it into the palm of your hand and cup your hand around your nose and inhale deeply for 1 minute. This is an easy way to use the peppermint on the go.

Nausea

If nausea is something that you struggle with during that time of the month, then peppermint can help you two-fold. When given to women after a C-section it was shown the help with controlling nausea and provide relief [9]. This can be used if you find yourself feeling sick, and just diffusing the peppermint can help keep the nausea away.

Feminine Aid

While this isn’t an individual oil, I do think it’s worth exploring special blends. Feminine Aid is an oil blend that is already mixed for you. This oil is especially beneficial because it is a combination of oils known to help with pain, balance hormones, and stabilize your mood. In this blend by Rocky Mountain Oils, you get a few different oils together.

The blend includes:

• Velviter
• Clary Sage
• Sandalwood
• Neroli
• Bergamot
• Petitgrain
• Bigarade
• Cinnamon Bark
• Lemon
• Orange

These oils are based in a fractionated coconut oil. All of these oils are blended to lift the spirit and mood, boost energy, balance the mind and body, and support the hormones. Using a pure blend like this can help get you rounded menstrual support by providing a specific blend designed to support your feminine needs. Plus these blends are specially formulated and tested by Rocky Mountain Oils for quality and purity, so you know you’re getting the cleanest health support without worrying.

I have been using the top three oils for over 3 years now to help with cramps and other menstrual symptoms, and recently added Feminine Aid to my routine. It is exceptionally calming when diffused, and provides soothing relief when applied topically, along with peppermint oil and a heating pad when needed. There is nothing more relaxing than a heating pad, essential oils, and some cartoons when you’re feeling under the weather.

If you are looking for a more natural way to relieve some of the less than mild period symptoms you can try essential oils for a more natural way to alleviate the unwanted symptoms that come around during your period.

References:

[1] Period pain. Retrieved from https://www.womens-health-concern.org/help-and-advice/factsheets/period-pain/

[2] Huang, Mei-Yu, et al. “Effect of lavender essential oil on LPS-stimulated inflammation.” The American journal of Chinese medicine 40.04 (2012): 845-859.

[3] Ou, Ming‐Chiu, et al. “Pain relief assessment by aromatic essential oil massage on outpatients with primary dysmenorrhea: A randomized, double‐blind clinical trial.” Journal of obstetrics and gynaecology research 38.5 (2012): 817-822.

[4] Koulivand, Peir Hossein, Maryam Khaleghi Ghadiri, and Ali Gorji. “Lavender and the Nervous System.” Evidence-based Complementary and Alternative Medicine : eCAM 2013 (2013): 681304. PMC. Web. 27 July 2018.

[5] Sasannejad, Payam, et al. “Lavender essential oil in the treatment of migraine headache: a placebo-controlled clinical trial.” European neurology 67.5 (2012): 288-291.

[6] “Marjoram, Wild.” A Modern Herbal | Caraway, www.botanical.com/botanical/mgmh/m/marwil20.html.

[7] Ou, Ming‐Chiu, et al. “Pain relief assessment by aromatic essential oil massage on outpatients with primary dysmenorrhea: A randomized, double‐blind clinical trial.” Journal of obstetrics and gynaecology research 38.5 (2012): 817-822.

[8] Reed, J. A., et al. “Effects of peppermint scent on appetite control and caloric intake.” Appetite 2.51 (2008): 393.

[9] Lane, Betty, et al. “Examination of the effectiveness of peppermint aromatherapy on nausea in women post C-section.” Journal of Holistic Nursing 30.2 (2012): 90-104.

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