3 Surprising Ways to Improve Your Health After 60

We all know the importance of eating well and going to the doctor for our annual checkups, especially as we get older. However, that’s not all that’s required for optimal health in your 60s and beyond! Here are three other things you should be doing to stay healthy as you age.

Take the Right Supplements

The best way to give your body the nutrients it needs is by eating a varied diet and spending plenty of time outdoors. Of course, sometimes that’s not enough. Seniors with limited diets, who live far from the equator, or who don’t spend a lot of time outside may struggle to get the nutrients they need to maintain a strong body and mind.

Your health shouldn’t suffer because your lifestyle isn’t perfect. Supplements like these can fill in the gaps so you achieve your best health:

●     Omega-3 fatty acids: If you don’t eat much fatty fish, add omega-3 supplements with EPA and DHA to your diet. Usually sold as fish oil, omega-3 fatty acids improve heart health and moods and may reduce the risk of breast, prostate, and colon cancers.

●     SAMe: S-adenosylmethionine, or SAMe, may help with depression, osteoarthritis, and liver disease. SAMe supplements interfere with certain medications and health conditions, so talk to your doctor before taking any.

●     Vitamin D: Vitamin D from sunlight and fortified foods can strengthen your bones and immunity, but many seniors don’t get enough. The International Osteoporosis Foundation recommends 800-1000 IU of vitamin D per day, or more if you’re obese, housebound, or have osteoporosis.

●     B vitamins: Your body becomes less efficient at absorbing vitamin B12 as you age, especially if you take certain medications. A B-complex vitamin with B12, B6, and folate helps you prevent a dangerous nutritional deficiency.

●     CBD: If you have chronic pain, CBD oil could reduce inflammation so you live a more pain-free life. With less pain, it’s easier to find the motivation to exercise, cook healthy meals, and do all the other things you enjoy. There’s a lot of variability in CBD products, so research CBD and talk to your doctor before adding CBD oil to your regimen.

Have a Rainy-Day Workout Plan

A sedentary lifestyle has disastrous consequences for your health. However, as you age, getting out to exercise grows a little more difficult. Older bodies are more sensitive to temperature extremes, and you may not be able to exercise outdoors on especially hot, cold, or rainy days like you could when you were younger.

Luckily, heading outside isn't the only way to stay active. There are lots of exercises you can accomplish in the comfort of a temperature-controlled environment. You can head to the mall or museum for a long walk, or swim at an indoor pool for a low-impact, head-to-toe workout. Whatever type of exercise you choose, the most important thing is to keep moving.

With the latest fitness trackers, you can measure and track your movements as well, so you’ll know exactly how many steps you take and calories you burn. Many of these devices can measure your heart rate, as well as track how well you sleep. And some have safety features as well, including the Apple Watch Series 4 which has emergency SOS and fall detection, and it can notify you if your heart rate is too high or low. Or the Fitbit Blaze smartwatch has GPS, measures heart rate, and has a long battery life.

Keep Your Social Connections Strong

Your friendships have a surprisingly big impact on your health. We all know our friends affect the lifestyle choices we make — if your friends and family adopt healthy habits, you're more likely to do the same. There's another way that social connection affects your health: If you don't have a supportive community of people to call on in good times and bad, you're more likely to experience mental health issues and physical decline in your senior years.

Old age can be a socially trying time. People we love pass away and physical ailments make getting out of the house harder. However, it's never too late to forge new connections. When you join social groups in the community or connect with like-minded people online, you bolster your social health and your overall well-being.

Good health in your senior years is a blessing. When you feel physically and mentally strong, you’re able to enjoy your newfound free time to the fullest. But good health doesn’t come easy! If you’re not already doing these three things, make them a part of your healthy senior lifestyle.

Top 10 Health Benefits of Listening to Music

“My music isn’t just music — it’s medicine”

Guess who said this. If you guessed Kanye West (and who else would you guess?) then you are correct. But there is actually a lot of truth hidden in Kanye’s braggadocio. In a lot of ways music is medicine: it does everything from decreasing your anxiety to helping you fall asleep at night. So go ahead and play The Life of Pablo while you read our list of the top 10 benefits of listening to music.

• Raises IQ and Academic Functioning:

  Research shows that young children who take music lessons often perform higher academic performance. In a study, 6-year-olds who took piano or singing lessons had significantly increasing IQ and better academic performance than children who didn’t take lessons.

• Increase workout endurance:

  Studies show that listening to those top workout tracks can enhance physical performance and increase workout endurance during a tough session. When we’re focusing on our favorite album, we’re not noticing that we’ve just ran an extra mile or increase our reps.

• Speed up post-workout recovery:

  A study found that listening to music after a workout can help recovery your body quicker. Regardless if it’s slow music that helps set a relaxing effect, any music can really help.

• Reduce stress and anxiety:

   Listening to music can help you decrease stress level hormone called cortisol, which counteracts effects of chronic stress. This is a crucial finding because stress causes 60% of all our diseases and illnesses. A study found that if people participated in making music by conducting multiple percussion instruments and singing, their immune system was actually bumped up even more than if they passively listened.

• Decrease pain:

  Research shows that music therapy and pre-recorded music reduced pain more than typical treatments for cancer patients. Other research indicates that it can also reduce pain in intensive care patients. But the selection of music needs to be classical, meditative, or the patient’s choice. “One good thing about music, when it hits you feel no pain.” Bob Marley.  

• Make you happier:

  When you listen to music, you release a chemical in your brain called dopamine– a ‘feel good’ neurotransmitter. Valorie Salimpoor, a neuroscientist at McGill University injected eight music addictors with a radioactive substance that binds with dopamine receptors after they listened to their favorite music. A PET scan showed that large amounts of dopamine were being released, which caused the participants to feel certain emotions like happiness.

• Can help with memory:

  Researchers have found that music can help you acknowledge and remember information better. Participants tried to memorize Japanese characters while listening to music that seemed either neutral or positive to them. The results showed that participants who were musicians learned better with neutral music but tested better with pleasurable music. Nonmusicians learned better with positive music but tested better with neutral music.

• Helps you sleep better:

  Over 30% of Americans suffer from insomnia. A study indicated that students who listen to calm music for 45 minutes before going to sleep showed significant better sleep than students who listened to an audiobook or did nothing different.

• Decreases road rage:

  A study in the Netherlands found that listening to music can set a positive impact on your mood while driving, which leads to safer behavior.

• Helps Alzheimer’s patients remember:

  Music and Memory, a non-profit organization of patients with Alzheimer’s and other age-related dementias remember who they are or even certain memories of their past life by having them listen to some old and meaningful tracks. Dr. Mosqueda is a director of Geriatrics at the University of California at Irvine School of Medicine and elaborates that because music touches so many areas of the brain, it stimulates pathways that may still be healthy.

Health Benefits Of Cool Lassi: Summer Drink

Lassi is one of the most commonly available summer drinks in India. It is filling, tasty and very healthy as well. Lassi has lot of health benefits. The drink is prepared using yogurt or curd. Yogurt is sour fermented form of milk. It has healthy bacteria which helps in preventing or treating urinary infections. One of the main health benefits of yogurt is that it is very good for the stomach. 

Yogurt cools the stomach and helps disperse body heat. So, having lassi rich in yogurt brings it share of health benefits. Another important benefit of yogurt in lassi is that it helps in preventing sun stroke.

There are many ways to prepare the healthy and soothing Indian summer drink, lassi. Ideally, it is mixed with sugar and rosewater. However, you can also use seasonal fruits like mangoes and litchi to enjoy flavoured lassi. 

From preventing constipation to soothing body heat, lassi is one of the healthiest and best summer drinks you must have regularly. Here are some of the health benefits of having lassi. 

Health Benefits Of Having Lassi: 

Prevents Dehydration During summer, water is released from the body in the form of sweat. Having lassi benefits the health as it hydrates the body and balances water levels. 

Beats Body Heat It is one of the best summer Indian drinks as yogurt in lassi provides a cooling effect to the body. This also helps prevent sun stroke. 

Treats Urinary Infections Yogurt has healthy bacteria which treats as well as prevents urinary infections. 

Nutrition Yogurt is rich in potassium, calcium, protein and Vitamins B which like B-12. Thus, it is a nutritious summer drink which keeps you healthy. Regular 

Bowel Movements Yogurt had healthy probiotics which aids digestion and also fights constipation. This helps in having regular bowel movements. 

Aids Digestion Lactose in milk is converted by the healthy bacteria into lactic acid which digest lactose or dairy products. Having lassi every day improves digestion. 

Weight Gain Lassi is often rich in cream and ghee. Having traditional lassi is good for weight gain as it has healthy fats and calories. 

Provides Calcium As lassi is prepared with a dairy product, yogurt, it is rich in calcium. Having lassi ensures calcium absorption by the bones. 

Strengthens Immune System According to many studies, lassi strengthens the immune system. So, have a glass of chilled lassi to beat summer heat and boost the immune system. 

Controls Appetite If you are on a weight loss diet, you must have lassi 30 minutes before a meal. Lassi makes you feel fuller which in turn controls appetite and prevent weight gain.

Could the HPV Vaccine Treat Warts?

The human papillomavirus (HPV) vaccine is intended to prevent people from getting infected with the virus, but in some cases, it may actually work as a treatment, clearing warts in people who are already infected, a new report suggests.

The report describes several cases of people who had persistent oral warts that went away soon after they received the HPV vaccine. While it's too early to say for certain whether the HPV vaccine treated warts, the researchers said formal studies should look at this question.

"There remains a critical need for randomized clinical trials to assess efficacy of quadrivalent HPV vaccination for treatment" of oral warts, the researchers said.

The report highlights the case of a man in his 60s who had recurrent warts on his lips, tongue and cheeks for 18 months. The man tried to have the warts removed, but they kept coming back. Doctors diagnosed the man with an HPV infection. There are more than 150 strains of HPV, and although most infections go away on their own, some can linger and lead to health problems, such as genital warts, oral warts, cervical cancer or oral cancer. 

Dr. John Stern, of the Division of Infectious Diseases at the University of Pennsylvania Health System, who treated the man and co-authored the new report, said he told the patient that there wasn't anything more the doctors could do for his warts. But Stern suggested that the man get the HPV vaccine because he thought it would protect the patient from becoming infected with other HPV strains that are linked with cancer.

The man received the quadrivalent HPV vaccine, which protects against four HPV strains. "We immunized him — not with any therapeutic benefit in mind," Stern said. The vaccine is typically given to children before they become sexually active — it is not thought to help with existing HPV infections.

But a month after the patient received the first dose of the HPV vaccine, he showed significant improvement, and within three months, the warts went away.

"They were all gone; they just disappeared," Stern told Live Science. Stern told a colleague. "We both sort of said, 'Wow,'" Stern said.

Now, two years later, the patient is still free of oral warts.

To see if this had happened in any other patients, the researchers scoured the literature, and found that since 2010, there have been eight other reports of people whose warts disappeared after they received the HPV vaccine. Some of these patients experienced an improvement just two to three weeks after vaccination.

In one case, a 41-year-old woman with widespread warts had not received treatment for her warts for 10 years, but many of her warts cleared about six months after she received the HPV vaccine.

However, it's possible for warts caused by HPV to just go away on their own, so more research is needed to confirm that the vaccine is indeed responsible for these cases, Stern said.

And not all people who receive the HPV vaccine have their warts disappear. A 2013 study of six people with genital warts found that all of the patients had their warts come back after they received the HPV vaccine. Moreover, a 2007 study of more than 2,000 women with genital HPV infections found that the HPV vaccine did not accelerate the speed at which the women's bodies cleared the infection.

"These case report shouldn't prompt every person with HPV to then go and demand to be vaccinated," said Dr. Amesh Adalja, an infectious-disease specialist and a senior associate at the University of Pittsburgh Medical Center's Center for Health Security, who was not involved with the new report. "This isn't something that happens to every person that has the vaccine," Adalja said.

However, the report should prompt researchers to try to understand why some people appear to benefit from getting the vaccine even after they have an HPV infection, while others don't, Adalja said.

It may be that the warts cleared in the 60-year-old man because the HPV vaccine boosted his immune response to all HPV strains, even though the strain that the man had was not in the vaccine, Adalja said.

If it turns out that the HPV vaccine does help with some cases of HPV-related warts, it would be one of the few examples of a vaccine that treats, rather than prevents, disease. There are some experimental vaccines that are aimed at treating cancer and HIV, Adalja noted.

20 GROSS & GRUESOME FACTS ABOUT THE HUMAN BODY

20 Gross & Gruesome Facts About The Human Body - An infographic by the team at Vapester

16 Easy Ways to Get a Good Night’s Sleep That Work Every Time

Sometimes, you spend the whole day longing to go to sleep, but when the time comes you sit lying wide awake for hours. The stresses of every day life make this a very common problem for thousands of us.

If you’ve had this experience, try out some of the ideas below. Each one has been proven to help you get a perfect night’s sleep and leave you feeling fresh and energetic the next morning. Goodbye to tiredness!

1. Eat food with magnesium in it. Research suggests magnesium plays a key role in our ability to sleep through the night. Try chowing on magnesium-rich foods such as pumpkin seeds, spinach, and Swiss chard. Or pop a ZMA supplement, another form of magnesium, about half an hour before bedtime.
2. Take a power nap during the day. Ten to 30 minutes in the mid-afternoon is best to ensure a good night’s sleep. Any longer and we risk falling into deeper stages of sleep, which can leave us feeling groggy when we wake up.
3. Use your bedroom only for sleep and relaxation. Reserve the bed for bedtime-only activities so the mind associates the bedroom with relaxation. Sleep and sex, yes. Work and bills, not so much.
4. Keep your bedroom slightly cool. Between 15 and 23 degrees Celsius is ideal. A room with extreme temperatures leads to more frequent awakenings and lighter sleep.
5. Take a hot shower or bath before bed. This can help the mind relax, while the rise and fall of body temperature induces sleepiness.
6. Set a daily wake up time. Just like it’s best to go to bed at the same time every day, it’s a good idea to keep a consistent wakeup time — even on the weekends. Irregular bedtime and wake-up hours can lead to poor sleep patterns.
7. Make up for lost sleep. Stayed up too late the past few nights? Tack on an extra hour tonight to repay sleep debt and get back on track.
8. Don’t toss and turn. Can’t fall asleep? If you’ve been lying in bed awake for more than 20 minutes, get out of bed and try a relaxing activity like reading or listening to mellow music. Thinking about not sleeping will bring on even more anxiousness — it’s a vicious cycle.
9. Check the medicine cabinet. Certain medications might be interfering with sleep. Think a prescription is the culprit to a sleepless night? Talk to a doctor about potential side effects and how to deal with them.
10. Turn the alarm clock away from your face. Watching the time tick by can actually cause more stress and make it harder to fall asleep. Plus, artificial light from electronic gadgets can mess up our circadian rhythm, making our bodies think it’s time to stay up and party.
11. Sniff some lavender. This scent can actually be an antidote to insomnia. Try burning lavender-scented candles or essential oils to ease into sleep.
12. Try progressive muscle relaxation. Starting with the feet, tense the muscles. Hold for a count of five and then relax. Do this for every muscle group in the body, working up from the feet to the top of the head. A nightly meditation practice that involves focusing on the breath can also help prepare the body for sleep.
13. Dim the light. Bright lighting, in particular the “blue light“ emitted by most electronic devices, might contribute to sleep disturbances. Tech-savvy insomniacs might want to check out the special glasses designed to block blue light and help us snooze through the night.
14. Get some fresh air. Exposure to daylight helps regulate the body’s internal clock and with it, sleep timing. Getting some sunlight also keeps daytime fatigue at bay, leading to more sleepiness at bedtime.
15. Drink something warm. While a glass of warm milk might not be medically proven to bring on sleep, the relaxation that comes with sipping on a mug of a ”comfort drink" like warm milk, hot chocolate, or tea can make those eyelids a bit heavier.
16. Put a clove of garlic under your pillow. Yes, you’ve read correctly: garlic’s sulfur containing compounds and its strong aroma have a calming effect and can help your quality sleep. Its aroma is strong and can be difficult; however, after a few days, you will get used to it and you will be sleeping so soundly, you won’t even notice it.

Science Says THIS Is The Best Age To Get Married

 

Remember when the Official Scientific Best Age To Get Married was apparently 28-32? It sounded reasonable enough. Someone in that age range is no longer a young'un with an incomplete prefrontal cortex, after all. Nor is she yet at the age when her gynecologist starts laying on the "fertility drops at 35 " talk. This age range has all the markers of a sound decision-making window, no?

Apparently not, because Science — or rather, Math — has issued a recount. According to an algorithm known as "the 37% rule," your best bet for wedded bliss is actually getting hitched at 26.

The Independent reports that the algorithm, which comes from Algorithms to Live By: The Computer Science of Human Decisions, by journalist Brian Christian and cognitive scientist Tom Griffiths, says that we all make the best decisions after we've screened 37% of the options. So if, for example, you're screening job applicants: Once you hit the 37% mark, you should make a leap of faith and choose a qualified candidate. At that point, the authors argue, we know enough to make a good choice, but we're not yet bogged down by the seemingly endless search.

The same goes for picking a partner, the authors argue. They offer a "looking for love" age range of 18 to 40, which puts age 26 right at the 37% mark. After that, they suggest, quality options could become unavailable (eye roll). Is this all exceedingly oversimplified? Yep. Is that "looking for love" age range somewhat arbitrary? You bet. Is it interesting nonetheless? Sure.

Besides, 26 is not that far off from that 28-32 sweet spot supported by research on successful marriages. And of course anyone who gets married — at 26 or 66 — should never assume their relationship is going to be doomed or blessed based on age or algorithms alone. After all, if an expensive engagement ring is supposed to lead to divorce, anything can happen.

7 Best Lower Back Pain Exercises You Can Do at Your Office Desk

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

“If you look after your body, your body will look after you” - Paul Boxcer, Eminent Physiotherapist.

Backache is a very common complaint which affects all age range. Pain in the lower part of the back is commonly referred to as Lumbago. It can be defined as mild to severe pain or discomfort in the area of the lower back.The pain can be acute (sudden and severe) or chronic if it has lasted more than three months.

Most people will experience lumbago at some point in their life. It can occur at any age but is a particular problem in younger people whose work involves physical effort and much later in life, in the elderly.

Lower back ache is one of the world’s No. 1 health complaint amongst corporate employees. It is the most common cause of job-related disability. Lower back ache is gender agnostic, ie. it attacks both men and women equally. It can range in intensity from a dull, constant ache to a sudden, sharp sensation that leaves the person incapacitated. Sedentary lifestyles are the main cause of lower back ache. Most lower back ache cases are acute, or short term, and the pain lasts a few days to a few weeks. It tends to resolve on its own with self-care and there is no residual loss of function.

The lower back, or lumbar area provides structural support, movement, and protection of certain body tissues. As most of the employees spend their working hours sitting, lower back is subjected to a lot of stress and strain due to weight of the upper body. Lower back ache is caused due to conditions affecting the bony lumbar spine, discs between the vertebrae, ligaments around the spine and discs, spinal cord and nerves, muscles of the low back, internal organs of the pelvis and abdomen, and the skin covering the lumbar area.

Symptoms

Lower back ache symptoms may include any of the following:

1. Dull aching pain
2. Sharp pain
3. Tingling or burning sensation
4. Weakness in your legs or feet

Lower back ache can differ from person to person. The ache may be mild, or it can be so severe that you cannot move. Depending on the cause of your back ache, you may also have pain in your leg, hip, or the bottom of your foot.

Lower back ache is triggered by everyday activities, injury, overuse and it is aggravated by prolonged rest or inactivity. Long hours of sitting or standing and incessant quick movements can be other triggers.

Remedies

However, lower back ache can be overcome or controlled by regular exercises to strengthen the muscles that support your back -- especially the abdominals, hips, back, and pelvic area. These exercises strengthen core muscles and relieve the ache. Here are a  few important exercises that help employees soothe their muscles and quell the ache.
 

Exercises for the Back You Can Do at Your Desk

1. Just stand up and sit down – not using hands
- If you stand up and sit down (over and over) without using your hands - it can be a challenge.

2. Substitute exercise for sitting - while you work
- Get rid of your desk chair and substitute an exercise ball. All day you are engaging all the muscles in the back, specially core muscles, to stay balanced."

3. Release the whole back with a torso twist
- Inhale and as you exhale, turn to the right and grab the back of your chair with your right hand, and grab the arm of the chair with your left.
- Use your grasp on the chair to help twist your torso around as far to the back of the room as possible. Hold the twist and let your back continue the stretch - see how far around the room you can peer.
- Slowly come back to facing forward.
- Repeat on the other side.

4. Stretch your back with a "big hug"
- Hug your body, placing the right hand on your left shoulder and the left hand on your right shoulder.
- Breathe in and out, releasing the area between your shoulder blades.

5. Stretch your back and shoulders with a "leg hug"
- Sit on the edge of your chair (if it has wheels, wedge the chair against the desk or wall to make sure it does not roll). Put your feet together, flat on the floor.
- Lean over, chest to knees, letting your arms dangle loosely to the floor. Release your neck.
- Now bring your hands behind your legs, right hand grasping left wrist, forearm (or elbow if you can reach that far), left hand grasping the right. Feel the stretch in your back, shoulders and neck. Hold.
- Release your hands to the floor again.
- Repeat three times or as often as it feels good.

6. Look up to release upper body
- Sit up in your chair, or stand up. Stretch your arms overhead and interlock your fingers.
- Turn the palms to the ceiling as you lift your chin up, tilt your head back, and gaze up at the ceiling too.
- Inhale, exhale, release.

7. Substitute walks for email
- Instead of emailing a colleague, just walk over instead. The exercise is effortless and will keep you in shape if habitual.  

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night. Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world. Did you know that you can get additional benefits by sleeping naked? 

Here are some benefits of sleeping in the nude:

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain. When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.

5. It could lead to better sleep.

Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

6. It can help your skin.

For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.

7. Helps you regulate your cortisol.

Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things. Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

8. Balances your melatonin and growth hormone.

Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

9. It can keep your sex organs happier.

For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions. When it’s cooler and dryer, the growth of yeast is prevented.

10. Sleeping in the summer is more bearable.

Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night. Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill. Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

With these tips in mind, it’s time to start taking off your clothes at night! Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

The Perfect Aromatherapy to Relieve Stress in the New Year

Author Bio: Ronnie is a health fanatic and loves all things chia and flax. When she isn't writing, you can find her kayaking with her corgi, Buffy.

After all the holiday parties are done and you begin working diligently on your New Year’s resolutions, it’s time to banish all the built-up stress. Everyone has a different method of stress relief – exercise, movies, vacation, and so on – but a little extra help is always beneficial. Aromatherapy is an effective and easy way to treat stress and to keep yourself calm and focused. Combine it with detox therapy or supplements, and you will start the new year off right!

Read on to learn everything you need to know to start practicing aromatherapy in your home.

How Do I Practice Aromatherapy?

Aromatherapy is the practice of using the scents from plant extracts for the treatment of common issues including a headache, stress, and even hangovers. These natural compounds can be absorbed through the scent receptors in your nose and lungs or through your skin.

Specific extracts are recommended for each use, either alone or in combinations. One way to practice aromatherapy is to burn incense. This works best to diffuse a scent throughout your home. A more popular aromatherapy practice is the use of essential oils. There are quite a few different ways to use essential oils to achieve your desired effect.

·         Inhaling: To directly inhale essential oils, place a few drops in a bowl of steaming hot water or on the floor of a hot shower and inhale the steam. For a less intense experience, create an air freshener from essential oils. You can make a spray, infuse it in a candle, make a diffuser, or drop an oil-soaked cotton ball into your vacuum bag for a boost of scent each time you clean.

·         Body Application: This method of aromatherapy works best for the relief of aches and pains. For a headache, rub oil directly into the back of your neck or other affected areas. You can also rub oils directly into cuts of scrapes to promote fast, clean healing. Oils are often used in massage as well. If applying the oils directly to your skin causes irritation, place a few drops onto a damp washcloth and use it as a compress on your body. Always mix a concentrated essential oil with a carrier oil such as almond, olive, or coconut before application.

·         Bathing: Add essential oils to a hot bath and soak. This combines both inhaling and body application for a completely immersive aromatherapy experience. Bathing works best for emotional care – anxiety, stress, and depression – as well as a hangover or a cold.

Which Scents Should I Use?

There are quite a few aromatherapy scents that help relieve stress. While many scents appeal to everyone, you’ll achieve the best results if you find the one scent or combination that appeals most to your senses.

·         Lavender: Often referred to as the “universal oil,” lavender has demonstrated a positive effect on nearly 30 conditions. Some of the best-proven uses are for stress and anxiety relief as well as reduction of the stress hormone, cortisol.

·         Frankincense: All the way back to Biblical times, Frankincense has been coveted for its unique scent. It is one of the most popular scents for stress relief and can also help with respiratory conditions such as asthma.

·         Rose: Another floral scent with a multitude of uses, rose has been nicknamed the “queen of stress relief.” It is highly effective in stress relief, and it has been shown to reduce adrenaline concentration by up to 30%. Unfortunately, it is also one of the most expensive oils because of the difficulty of extraction. It can take up to 60,000 roses for a single ounce of oil.

·         Vanilla: Always a warm and comfortable scent, vanilla is often used in conjunction with other oils for stress relief. Some aromatherapists claim the calming properties are due to the similarity of the scent to mother’s breast milk. It can also help stimulate mental clarity so you can accomplish the tasks that are causing stress in your life.

·         Marjoram: This oil distilled from the Knotted Marjoram plant has many properties that make it a beneficial scent in the defense against stress. It is a hypotensive, which means it lowers blood pressure and can increase brain function. It also promotes a comforting, warming quality by increasing circulation.

·         Bergamot: While it may be unfamiliar, bergamot is the ingredient that makes plain black tea into Earl Grey. It is a natural anti-depressant that increases circulation and promotes the proper production of hormones to naturally regulate the body. Bergamot flavonoids are also very effective at reducing tension and anxiety.

·         Chamomile: The calming properties of chamomile are common knowledge, as it is often used in herbal, bedtime teas, but it is lesser known there are two types of chamomile – Roman and German. Roman chamomile is the type best suited to treat stress, while German chamomile is used more often to soothe irritated skin.

When Should I Practice Aromatherapy?

You can practice aromatherapy anytime and anywhere. Place diffusers around your house to have constant scent floating in the air. Burn incense or candles anytime you are home. Make an essential oil spray and spritz your clothes or body daily. Keep a bottle of essential oil or a handkerchief with oil on it in your pocket or desk drawer and dab it on your wrists when you need a little boost.

There is no way to overdose on this type of therapy. However, if you feel your stress is leading to depression or harmful thoughts and is not controlled by home remedies, consult your doctor for ways to supplement your aromatherapy self-treatment.

Are There Any Hazards?

While aromatherapy is all natural, there are still some safety precautions. Before using essential oils always read any warnings. Some may interact with medications, magnify a medical condition, or be harmful during pregnancy. Some may also intensify the sun’s effects, so be sure to use sunscreen and limit sun exposure.

When purchasing aromatherapy equipment such as incense or oils, always ensure the product you are buying is made with natural ingredients. Products that are less expensive may be made from scented chemical components, which will likely be more harmful than beneficial.

Burning incense should be treated like any open flame. Move any flammable objects away from the incense and the burner, and keep children and pets away. Only use an approved incense burner and keep an eye on it constantly to avoid a fire.

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