Why are colds, flus, and other respiratory illnesses more common in colder months? People tend to stay indoors, which allows viruses to pass more easily from one person to another. The cold, dry air outside and warm indoor air with poor circulation may weaken the body’s resistance to these viruses.

You may strive to create a germ-free household, but this can prove difficult. That’s why health experts recommend that you set up a disinfecting routine. First, though, you have to understand the difference between cleaning, sanitizing, and disinfecting. The Centers for Disease Control and Prevention defines these terms as follows:

• Cleaning: A process that involves scrubbing a surface with water and soap, which helps remove most, not all, germs and grime from the surface. 
• Sanitizing: A process that uses a diluted bleach solution or sanitizing spray to remove germs from surfaces or objects. Always clean before you sanitize. 
• Disinfecting: A process that uses chemicals or a stronger bleach solution to clear the majority of germs from surfaces or objects. Again, always clean before you disinfect. 

Before you embark on your cleaning journey, identify the most high-touch surfaces in your home. Doorknobs, light switches, countertops, appliance handles, and faucets require frequent cleaning. It’s best to regularly wipe down countertops and other visibly dirty surfaces. 

Wash Linens And Bedding Regularly

Shedding skin cells and sweat is completely natural, whether you are walking around or sleeping. All that grime can build up on soft surfaces in your home, including your pillows, blankets, and bedsheets. Health experts encourage you to change and wash your sheets weekly to prevent bacterial build-up. When you launder your bedding and bed clothes, you can reduce the presence of dust mites or other allergens that can hide in bedding. Get a second or third set of sheets to swap them out more easily. 

Check And Change Your HVAC Filters

If you have a heating, ventilation and air conditioning (HVAC) system in your home, you have to change filters regularly to keep indoor air clean. Some smart thermostats will even remind you to change your filters, which is very helpful. Thicker air filters tend to last longer and trap more allergens or illness-causing particles. Regarding HVAC filters, most companies recommend the following:

• One-inch thick filters: change every 30-60 days. 
• Two-inch thick filters: change every three months.
• Four-inch thick filters: change every six months. 

Manage Humidity Levels

Humidity levels in the home can affect your risk of contracting a virus. According to a study from 2021, moderate humidity levels between 40-60% may reduce the risk of viral transmission. That helps make viruses less likely to survive in the air. Most home thermostats can detect or display indoor humidity levels. If the humidity level drops below 30%, you may want to invest in a humidifier, especially when cold and flu season is around the corner. Additionally, wash your hands and disinfect surfaces more frequently if humidity levels drop.

Declutter Every Night

Some people feel tremendous anxiety if they go to bed without cleaning up their mess. When you wake ups to a tidy room, bathroom, kitchen, and living room, some of that morning stress may not be there. You don’t have to deep clean your house every night, but a minimal cleaning session can go a long way in preparing your mind and body for bed. Put away loose items, wipe down countertops, do all the dishes (or put them in the dishwasher), and don’t leave cosmetics all over the bathroom counter. If all of that seems stressful, consider rounding everything up in a basket and placing that in one spot as a start. 

Revamp Your Entryway

If you walk into your house and don’t remove your shoes, you are tracking dirt and other germs inside. The entryway, be it grand or small, is a place to shed your outside self before fully entering the home. Maybe you toss your jacket somewhere, fling your shoes, and discard your bag aimlessly. A tidy entryway can minimize clutter and help prevent germs from entering the home. Below, you’ll find a few tips to help keep your entryway clean:

• Take off your shoes once you enter your home.
• Use a basket or other receptacle to collect things that don’t belong in the entryway. Empty it regularly.
• Create a designated spot for outdoor footwear, for example, a shoe rack.
• Organize your cleaning supplies, such as disinfectant spray and wipes, and keep them on a nearby shelf near the entryway.
• Install a light to ensure proper lighting in your entryway. This can make it easier to spot dirt or grime when cleaning.

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A lot of people struggle with the appearance of large pores, which can be quite frustrating. Sure, it’s possible to experiment with a variety of skin care products, but not all of them agree with your skin. In fact, some can cause serious irritation and cause additional problems that outweigh the concern of large pores. 

DIY serums, particularly those that contain grapefruit and witch hazel, can be very effective at reducing the size of pores. These natural ingredients work to tighten the skin and help control excess oil production. These two actions make them ideal for anyone looking to enhance their skin care routine.

Benefits Of Grapefruit Extract

Naturally rich in antioxidants and vitamin C, grapefruit extract provides nutrients that are essential for the skin. The presence of antioxidants helps reduce oil production, making it beneficial for people with oily skin. Grapefruit extract’s astringent properties work to tighten the skin, minimizing the visibility of large pores. Additionally, it may help to brighten the skin, contributing to a vibrant glow and clearer skin by combatting bacteria that can cause acne. 

Benefits Of Witch Hazel

Similar to grapefruit extract, witch hazel is a natural astringent that helps to soothe the skin. It works to reduce inflammation and redness, making it a great skin care ingredient for people with acne-prone or sensitive skin. Witch hazel works to diminish pore size and improve the skin’s overall texture. In addition to balancing the skin’s oil levels, witch hazel helps to ensure hydration without leaving the skin greasy. Some studies indicate that witch hazel may improve circulation, which contributes to a healthy glow. 

Preparing Your Skin For The Serum

Before you apply the serum, make sure that your skin is clean. Start by using a gentle cleanser to help remove dirt and oil. Without this step, the pore-tightening serum cannot penetrate the skin effectively. After you cleanse, exfoliate the skin once or twice per week. Gentle exfoliants can help remove dead skin cells without causing irritation. They also help prevent clogged pores, giving the serum a better chance for efficacy. 

Optional Application Method

When ready to apply the serum, use clean hands to ensure that you are not contaminating the skin. Use a small amount of serum and massage it into your face with your fingertips. Use upward motions and concentrate on the T-zone, where pores are typically more visible. The T-zone is the area of the face that encompasses the forehead, nose, and chin. You can also use gentle tapping motions with your fingertips to encourage optimal absorption. Allow the serum to sit on the skin for a few minutes before you apply any additional products. 

Post-Application Care

Once your skin absorbs the serum, apply a lightweight moisturizer to hydrate the skin without clogging your pores. That is a crucial step after applying a serum! You can also apply a broad-spectrum sunscreen if you apply it during the day. Also, if you notice any unusual dryness or irritation, you may want to adjust your application frequency or consider making adjustments to your routine. Always listen to your skin’s needs. 

DIY Pore-Tightening Serum

Ingredients:

• 1/4 cup grapefruit juice, freshly squeezed
• 1/4 cup witch hazel

Instructions:

• Add both ingredients to a glass bottle with a dropper lid. Screw the lid on a shake well to combine. 
• The serum is ready to use!

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Brushing, twirling, heatstyling, and blowdrying can damage your hair a lot. That is why every hair care routine can benefit from a great detangler. A detangler is a type of leave-in conditioner (most commonly available in spray form) that smooths the hair, making it less likely to build up friction and stick to other strands. That’s a long-winded way of saying that it helps prevent your hair from tangling.

Hair experts agree that using a detangler can prevent further damage to hair, and may even reduce the risk of split ends and breakage. The outermost layer of the hair cuticle is most susceptible to damage from external elements. In addition to helping you avoid knots, a high-quality detangler can help protect your hair and strengthen strands. 

Tips For Using A Hair Detangler

Prior to experimenting with the detangler in this article, you should take a before picture of your hair. You will want to see what the transformation looks like after treating your hair with beneficial ingredients. When it comes to using the detangler, though, consider the following tips: 

• Use a wide-toothed comb because it is the perfect accessory to get rid of tangles and maintain hair health. You can use the comb to gently brush out tangles after applying the detangler. If you have knots, the comb makes getting rid of them easier and less painful.
• While you don’t have to spray it liberally, you don’t have to be ultra conservative with a detangler either. The secret to success with a detangler is to spray it evenly on all portions of the hair. The more evenly you distribute it, the easier and quicker it is to get rid of tangles. 
• When using a detangler, make sure that your hair is wet, as it works best on damp hair. It has a better chance of working quicker and more efficiently when you apply it to damp or wet hair. 
• The detangling process is much less painful when you start at the ends and work your way toward the roots. Hair tends to tangle in the middle section or ends of the hair. When combing through tangles, always be patient because slow and steady is better than yanking your hair out. 

Rosemary Essential Oil

Rosemary essential oil is a common ingredient in hair care products, specifically because it improves microcirculation to the scalp. That means that it helps deliver more nutrients to hair follicles more efficiently. Some evidence indicates that rosemary essential oil may exhibit hair growth effects, but more research is needed. That said, it is beneficial for improving the overall look and feel of the hair because it supports scalp health. The Dherbs Hair & Scalp Oil contains both rosemary and lavender essential oils for that exact reason!

Lavender Essential Oil

This essential oil does more than offer a lovely floral scent. It is a valuable ingredient in hair care products because it has conditioning and soothing properties. Lavender may also help calm scalp irritation and improve overall scalp health. Studies have found that it may improve circulation to hair follicles, which contributes to stronger, healthier hair. 

Apple Cider Vinegar 

Your scalp is not a bowl of salad, but applying some apple cider vinegar may help balance the pH of your hair and scalp. Apple cider vinegar helps preserve the hair’s natural oils, while simultaneously reducing frizz. It may also help combs or brushes glide through your hair with less breakage. Some research indicates that it may help smooth the hair cuticle so strands lie flat, which reduces frizz and enhances shine. 

Homemade Detangler

Ingredients:

• 6-8 drops lavender essential oil
• 4 drops rosemary essential oil
• 2 teaspoons apple cider vinegar
• 1 ounce distilled water
• 2-ounce glass spray bottle

Instructions:

• Add the lavender and rosemary essential oils to the glass bottle. 
• Pour in the apple cider vinegar and distilled water, screw on the top of the bottle, and shake well to combine. 
• It’s ready to use and you can spray your hair with it after you shower. Use a wide-toothed comb to brush it through your hair to get rid of tangles.

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Drinking tea is a relatively easy habit to adopt, and it comes with some potential health benefits. Some teas, such as green, black, ginger, turmeric, or oolong, contain compounds that may help lower LDL (bad) cholesterol levels. Keep in mind that teas, alone, will not fix high cholesterol; rather, you need to pair your tea habits with a balanced diet. 

What Is Cholesterol?

What is cholesterol and what does it do? Well, cholesterol is a waxy substance in the body that is not “bad” unless you have too much of it. The body requires cholesterol in order to build cells and make vitamins and other hormones. The liver makes all of the cholesterol you need, while the rest of cholesterol in the body comes from foods, such as poultry, meat, dairy products, and processed foods. Those foods can also be high in saturated and trans fats, both of which can increase the amount of cholesterol in the body. 

There are two types of cholesterol: LDL and HDL. The former is “bad” and too much in the body can increase the risk of heart disease, while the latter is beneficial. LDL cholesterol is the type that can slowly build up in arterial walls, which can impair blood flow. Cholesterol can join with other substances to form plaque in the arteries, making them less flexible, which is a condition known as atherosclerosis. 

If your cholesterol levels are high, it’s advisable to limit your consumption of trans and saturated fats. By balancing your diet and drinking the following teas, you may help naturally lower cholesterol levels. 

Oolong Tea

This popular tea has a unique yet mild flavor that is enjoyable hot or iced. It falls between green and black tea and contains polyphenols and catechins that may help lower cholesterol. Researchers note that these compounds work by blocking lipase, an enzyme involved in the digestion of fat. That process may help reduce how much fat is absorbed by the gut. 

Green Tea

Green tea exhibits numerous health benefits, most notably for heart health. Just like oolong tea, green tea contains catechins, which may lower LDL cholesterol in the blood. One review of studies found that green tea consumption lowered total and LDL cholesterol by up to 5%. Even a reduction this small can make a difference when it comes to heart health. Studies found that a small drop of 1% in LDL cholesterol was associated with a 1% lower risk of heart disease. 

Hibiscus Tea

This is one of two caffeine-free teas in this article and it is made from dried hibiscus flowers. The flavor is somewhat tangy and sour, so some people refer to it as sour tea. According to research, hibiscus tea may help lower LDL cholesterol and boost HDL (good) cholesterol. Researchers largely attribute these benefits to the anthocyanin antioxidants in hibiscus. Higher levels of HDL have been linked to better heart health. 

Black Tea

Black tea is naturally rich in polyphenols, a group of plant compounds that may lower LDL cholesterol. Various studies found that these effects are potentially stronger in people who have a higher risk of heart disease. Other research suggests that the polyphenols in black tea may promote overall health by improving blood flow and supporting healthy blood pressure levels. Additionally, black tea may also reduce how much fat and sugar the body absorbs and support weight management efforts. 

Ginger Tea

It is common to drink ginger tea when you have a sore throat or an upset stomach. While it can benefit digestive health, it also contains compounds that may reduce inflammation and support overall heart health. Several studies found that ginger may help lower triglycerides and LDL cholesterol. Triglycerides are a type of fat in the blood, and high levels can increase the risk of heart disease. You can make fresh ginger tea by steeping freshly sliced ginger root in hot water. 

To reiterate, these teas may help you naturally lower cholesterol, but they cannot cut through the damage of a poor diet and no physical activity. Additionally, to make the most of these cholesterol-lowering teas, avoid sweetening them too much. If you prefer a slightly sweeter flavor, add a small drizzle of honey, squeeze of lemon, or dash of stevia. If you need more help lowering cholesterol levels, consider the Dherbs Cholesterol Formula. It contains various herbs that may help maintain cholesterol levels already within normal range. It is suitable for adults looking to support overall cardiovascular health.

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It’s sad to say that millions of people fail at their New Year’s resolutions. Why is that the case? Many factors contribute to this, but one of the primary reasons is that people bite off more than they can chew, or they are a bit too ambitious with their goals. If you don’t want to lose steam or need a little more motivation to help you stick to your resolutions, the tips in this article can help. 

Statistically, 38.5% of U.S. adults set New Year’s resolutions every year. About 23% of them abandon those resolutions by the end of the first week, with only 9% of them keeping their resolutions throughout the year. Why do resolutions fail and what can you do to keep them? Here’s how to make them stick. 

Use Visual Reminders

If you can’t see it, you aren’t thinking about it, or so say clinical psychologists. One study on approach-oriented goals emphasized the importance of keeping objectives present, both visually and mentally. You can do this by creating visual cues. For example, if your goal is to drink more water every day, place a water bottle on your desk as a reminder to hydrate more often. Post affirmations on your bathroom mirror or set reminders on your phone. Writing your goals down and placing them in high-traffic areas can strengthen the connection between visual cues and resolution success. 

Think of visual cues as gentle nudges that reinforce the habits you want to keep. You can practice doing this by creating a vision board with the theme “Becoming My Best Self.” You can use prompts such as, “I am at my best when…” in order to guide your vision and connect it to your routine. One study found that vision boards can have a direct impact on goal achievement. The reason for this is because they leverage the influence of motivated perception on goal pursuit. 

Leverage Social Connections 

According to a 2023 study by the Institute of Applied Psychology at Zhejiang University of Technology in China, social support drastically impacted how Chinese college students achieved their goals. There is value to encouraging and uplifting others as they work toward their goals, and vice versa. When you cheer others on, or they cheer you on, it reinforces commitment and helps you build resilience when you encounter setbacks. 

Break Resolutions Into Small Steps

It is very easy to give up on New Year’s resolutions if they are too general, such as, “I will get in shape this year.” That sounds great, but you will lose steam without a clear plan. Studies confirm that breaking your goals into smaller and more specific actions can help you succeed. Instead of simply trying to work out more, commit to walking 20 minutes every day or attending two yoga classes every week. Those are easy tasks to manage and help you build your drive and keep you engaged as you progress toward bigger goals. To make small steps more effective, consider applying the following behavioral changes:

• Make it attractive because the more you enjoy an activity, the likelier you are to keep at it. Additionally, pair your exercise with your favorite podcast or music playlist. 
• Make it obvious by defining your goals and placing visual reminders, for example, on a vision board.
• Celebrate the small wins in order to reinforce your progress, because that will keep your drive alive. 
• Start with simple, manageable actions that help you build momentum toward your bigger goals.

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December is the month when celebrations, vacations, and lots of eating take place. If you succumb to the power of hot chocolate, candy canes, and pumpkin spice lattes, then your caloric intake dramatically increases. Then New Year’s Eve rolls around and you treat yourself to appetizers and libations. January arrives and the weather is still cold, decreasing the likelihood that you’ll go out and get a gym membership like you said you would.

Even though you may not gain 15 pounds, winter weight gain is a real thing. Shorter days, longer nights, and colder weather trigger the human’s animalistic urge to survive. Winter weather also gives people the desire to enjoy more comfort food in an effort to stay warm. And people continue to enjoy these heavy meals long after the holidays are over. Finally, fat cells are also more sensitive to sunlight, which is something that lacks during the winter. All of these things make gaining weight during winter a lot easier than you could ever imagine. 

You don’t have to let winter control your weight when you are aware of why weight gain happens. Even though the holidays are over, winter still has its ways of tempting you. Continue reading to learn about common ways people gain weight during the winter. 

Changes In Sleep Habits

The lack of sunshine and colder temperatures can negatively affect your sleep habits. When you cannot maintain healthy sleep patterns, you are more prone to overeating and choosing less nutritious foods. According to registered dietitians, the darker days and cold can cause people to hit snooze on alarms more frequently. This can throw off eating times, and may even cause people to skip breakfast because of rushing to leave the house. Skipping breakfast can lead to drive-thru breakfast orders or overeating later in the day. It may even cause higher sugar cravings. 

People Eat More Like Animals

Researchers suggest that humans tend to eat more like animals in colder climates. Colder temperatures activate the internal drive in the same way as it does in animals. This means that the body craves more calories to gain fat in order to promote internal insulation. When you’re cold, the body burns more calories to raise the core temperature, causing people to eat and refuel the tank. There’s nothing wrong with eating more, but choosing nutritious options over unhealthy foods is often the obstacle to overcome. Choose hearty stews with potatoes, legumes, and vegetables and bowls with whole grains and roasted vegetables to fill up with nutrients. 

Dehydration

You’d think that summer is the most common season to experience dehydration, but hydration issues still occur during the colder months. When the temperature drops, people don sweaters, scarves, beanies, gloves, and more. These clothing items cause people to sweat, just as outdoor heat causes people to sweat during summer. When the body is in a state of dehydration, it’s common to reach for additional calories to consume. It’s understandable that you don’t always want to drink cold water, so consider drinking herbal, caffeine-free teas to help promote hydration during winter.

Seasonal Affective Disorder

Shorter days and lack of sunshine can have a significant affect on your mood. Sometimes, it takes moving to a place that experiences more sunshine and warmer weather to realize that they help lift your spirits. Seasonal affective disorder (SAD) is a type of depression caused by seasonal change. As is typical with mood disorders, SAD can cause poor diet quality that ultimately leads to weight gain. Although exercise can help boost mood and counteract weight gain, a dietary change is often necessary. 

People Don’t Exercise As Much

Naturally, the winter cold doesn’t entice people to exercise outside, although there are some people who run no matter the conditions. Failure to spend time in the sun and outside can lead to the previously mentioned SAD. Lack of exercise also contributes to weight gain during the winter. Some people postpone exercise in December and vow to resume their workout regimen in the New Year. This doesn’t always come to fruition, and people remain in an exercise lull until warmer weather arrives. With so many exercise apps and online workout videos, it’s easier than ever to workout whenever and wherever. Don’t let the weather dictate when you work out!

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Each year on the third Monday of January, we observe Martin Luther King, Jr. Day (MLK Day) in the United States. Although it is a federal holiday, it is also a chance to reflect on the work that still needs to be done to establish racial equality. This year, aim to make this holiday more than a day off from work. Take the time to select and consider how you can get involved in civil rights issues around the world. 

Dr. Martin Luther King, Jr was born on January 15th, 1929. Best known for his work as a civil rights leader, King dedicated his life to working on racial equality and ending racial segregation in the United States. On MLK Day, we remember his life and achievements, but it took quite some time for Congress to make King’s birthday a federal holiday. 

A Brief History Of MLK Day

The bill first came to vote in the U.S. House of Representative in 1979, but it fell five votes short of the number required for passage. One argument against this day was that it would be too expensive, as a national holiday requires payment for federal employees. The other argument was that it would go against the longstanding tradition to have a holiday that honored a private citizen. King never held public office and, at the time, only two other figures had national holidays: George Washington and Christopher Columbus. 

The King Center sought out support from the general public and corporate community. It was Stevie Wonder’s release of the single “Happy Birthday” that truly popularized the campaign in 1980. Six million signatures were collected to petition for Congress to pass the law, which was the largest petition in favor of an issue in U.S. history. President Reagan, who initially opposed the holiday, signed a bill to create a federal holiday honoring Dr. King on November 2nd, 1983. On January 20th, 1986, the holiday was observed for the first time, and in the year 2000, all 50 states observed MLK Day for the first time. 

MLK Spent His Wedding Night In A Funeral Home

When MLK married Coretta Scott in June of 1953, they couldn’t stay in a hotel that would allow them, as African-Americans, to spend the night. What did they do? The newlyweds spent their first night as a married couple in an African-American-owned funeral home. Five years later, they were able to take a second, more pleasurable honeymoon in Mexico. 

His Birth Name Was Michael

At birth, MLK was given the name Michael King Jr, meaning that his father was Michael King. Later, his father changed his own name to Martin Luther, after the Protestant Reformation leader. He changed the name of his son when he changed his own name. 

The Most Famous Portion Of The “I Have A Dream Speech” May Have Been Improvised

Most people are aware of the first few sentences of this historic speech. It begins with, “I have a dream…,” and his “March on Washington” speech was very long. It was long enough to have been pre-written ahead of time. Historians, however, believe that King ad-libbed his most famous words on the day he gave the speech, August 28th, 1963. The ideas were similar to some that he expressed previously, but he delivered them in a uniquely powerful, memorable way. 

MLK Delivered That Speech To Over 250,000 People

As previously mentioned, MLK’s most famous speech was the “I Have A Dream” speech that he delivered at the Lincoln Memorial in Washington, D.C. He said “I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin, but by the content of their character.” He gave the speech at the “March on Washington for Jobs and Freedom” event. The goal: to promote equal rights for all. Over 250,000 people listened to MLK speak that day, in awe of his words that would inspire future generations. 

There Are Over 900 Streets Worldwide Named For MLK

MLK is one of the most important figures that promoted equal rights via nonviolent tactics. He is a common namesake for streets and boulevards around the world. There are over 900 streets that bear MLK’s name. About 70% of those streets are in the Southern United States, with over 100 streets in King’s home state of Georgia.

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Considering that the average person sleeps for one-third of their life, you could argue that sleep is vital to overall health. When you wake up after a good night’s sleep, you feel more energized and are less likely to eat unhealthy foods. High-quality sleep is also essential to your exercise or training routine, as it aids muscle recovery and reduces muscle soreness. Yes, stretching, proper hydration, and a balanced diet can support and aid muscle repair, sleep is one of the most powerful and overlooked tools for building muscle and enhancing endurance. 

How Much Sleep Is Recommended?

On average, most adults require seven to nine hours of sleep per night. Athletes and people who have more intense workout regimens may require more sleep for optimal muscle recovery and performance. That said, sleep needs vary from person to person, depending on the following factors:

• The type of activity
• Age
• Training intensity and workout schedule
• Nutrition
• Overall health
• Fitness level

How Does Sleep Help Your Muscles Recover?

Believe it or not, the muscle recovery process begins once your workout comes to a close. Exercise causes microscopic tears, or microtears, in muscle fibers and they require repair in order to build muscle mass and keep muscles strong. During sleep, the body shifts into repair mode, rebuilding and healing the muscles you engaged during your workout. Continue reading to learn how good sleep aids muscle recovery. 

Supports Protein Synthesis

Protein synthesis is the bodily process of converting proteins from the foods you eat into muscle tissue. This is an integral stop in both muscle repair and growth post-exercise, and sleep plays a supportive role in this process. If you don’t get sufficient sleep, the body’s ability to synthesize protein after a workout is reduced. Studies suggest that consuming about 30 grams (g) of protein before bed may increase protein synthesis during sleep. 

Controls Inflammation

Exercise causes temporary inflammation in muscle tissues. Although inflammation is part of the body’s natural healing process, it can contribute to delayed-onset muscle soreness (DOMS) after physical activity. During sleep, the immune system releases chemicals that help control inflammation and remove waste products that build up in the muscles during exercise. By getting a good night’s sleep, you aid the body’s ability to control inflammation, which in turn supports muscle recovery and reduces muscle soreness. 

Increases Growth Hormone Production

When the body is in deep sleep, it releases growth hormones, which supports muscle repair and growth. Growth hormone also encourages the production of other hormones involved with muscle recovery, such as insulin-like growth factor hormone (IGF-1). That hormone helps repair those micro tears caused during exercise. 

Improves Mental Focus

When you sleep seven to nine hours per night, your concentration, decision-making abilities, and reaction time all improve. All of those things are necessary for safe and effective workouts. Statistically, you are more likely to follow your training plan, maintain proper form, and stay motivated when you are well-rested. 

Restores Energy

The muscles store glycogen (sugar) for energy, and these stores get depleted during exercise. During sleep, the body converts carbohydrates and other nutrients into glycogen, which restores muscle glycogen levels and helps them recharge. 

Reduces Muscle Tension

As you transition from light sleep to deep sleep, the muscles gradually relax, allowing them to release tension from daily activities and exercise. This process helps support overall muscle recovery. 

Does Less Sleep Affect Muscle Recovery?

If you do not get enough sleep, you ultimately slow down the body’s recovery process, which impairs muscle growth and strength. While inadequate sleep impacts muscle performance, it can also cause:

• Increased inflammation and muscle soreness
• Poor coordination and balance
• Slower muscle repair and growth
• Increased fatigue
• Decreased muscle strength and endurance
• Reduced motivation to exercise
• Higher risk of injuries, such as sprains, strains, and injuries from overuse
• Slower reaction times

If you need to enhance athletic performance and aid muscle recovery, you may want to consider the Athletic Package. It is a comprehensive group of herbal supplements that work to nourish the musculoskeletal system for enhanced athletic performance.

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Although Christmas trees are no longer aglow and decorated in your house, you can still make use of fresh pine needles from wild pine trees. Incorporate these aromatic needles into your very own sugar scrub. You want to know the best part? Not only is it incredibly easy to make, but it also requires just three ingredients! No need for double boilers or infusion methods. Just whip up a batch of this stuff and your skin will thank you.

If winter has left your skin dry and scaly, a sugar scrub may be the best way to pamper your skin. Not only does a sugar scrub help exfoliate the skin, but it also provides it with moisture, due to the presence of coconut oil. As a quick note, if coconut oil does not agree with your skin, you can replace it with jojoba oil or sweet almond oil, as those are great carrier oils for all skin types. 

Why Use Pine Needles?

Pine needles happen to be one of the most widely used herbs in the world. For example, Traditional Chinese Medicine has used them for thousands of years, as they are an excellent source of vitamin C. They have been incorporated into various herbal remedies for stomachaches, inflammation, headaches, arthritis, and more. Regarding inflammation, pine needles are often used because of their antioxidant and flavonoid content. The flavonoids in pine needles act as powerful antioxidants that protect the body from free radical damage. They also help prevent blood clots, aid with cholesterol reduction, and fight off some cancer cells. 

The antioxidants in pine needles also exhibit antimicrobial effects, which work to fight redness or infections on the skin. Chinese medicine used pine needle oil to help keep wounds clean while they healed. Additionally, pine needles have an anti-inflammatory effect on the skin, which may help reduce redness or swelling. In fact, some research says that pine needle tea helps reduce arthritic symptoms by aiding inflammation reduction in the body. 

In addition to the antioxidant and anti-inflammatory properties, pine needles are also rich in vitamin K. While vitamin K is necessary for optimal bone health, it also helps the body produce collagen, which keeps the skin smooth and elastic. The presence of vitamin C in pine needles also provides an added boost for collagen production. Finally, pine needles are particularly rich in both vitamin A and B1, which are necessary for cell growth. 

A Quick Note Of Caution

If you have sensitive skin, or you are prone to eczema, use discretion when experimenting with new ingredients on the skin. Always do a patch test, which involves using a small amount of the product on an area that can stay undisturbed if you experience a breakout. Dry skin is one thing that can inflame eczema. The application of oil-based exfoliants, such as this sugar scrub, may help with long-term hydration. Make sure that you avoid washing right away, or else you will strip the skin of any oil that the skin has not yet absorbed. 

DIY Winter Pine Sugar Scrub

Ingredients:

• 1/2 cup white sugar
• 2.5 tablespoons coconut oil
• 1-2 tablespoons fresh pine needles, chopped

Instructions:

• Begin by pouring the sugar into a medium-sized mixing bowl. Make sure it is free of clumps. 
• Pour room temperature coconut oil into the sugar and mix until completely combined. 
• Add the chopped pine needles and continue to stir until fully incorporated. 
• Transfer the mixture to a glass jar and screw on the top, making sure to store in a cool, dark place. 
• When ready to use, massage about a teaspoon-sized amount and massage into the skin. Leave on for about 10 minutes before rinsing with warm water.

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In the world of DIY beauty, there are some unconventional, highly unique skin care methods. Some involve essential oils and herbs, while others focus on rubbing mud or ice on the face. Because there are numerous beneficial compounds in plants, we suggest trying an herbal face steam to reap those benefits. 

While a facial steam may be helpful in getting rid of congestion or supporting the upper respiratory system, an herbal face steam is like a natural facial. It is very simple and does not require a single piece of fancy equipment. All you need is a large bowl and the herbs of your choosing. You can use a combination of herbs, or just one that you prefer. 

The Best Herbs For A Face Steam

There are many plants with properties that promote healthy skin. You may have some of these herbs in dried form in your spice rack or pantry. The only thing you need to consider is whether you are allergic to specific herbs, as some can cause irritation. Here are some great herbs to use in a face steam:

• Lavender flowers: Soothing and calming to the skin, lavender flowers exhibit natural anti-inflammatory properties that may help repair damaged skin. The aroma is very calming as well, so adding them to a face steam before bed may help promote better sleep. 
• Calendula flowers: They offer antimicrobial and anti-inflammatory properties, which is why they have a long history of use in folk medicine for healing damaged skin and wounds.
• Rose petals: In addition to their potent aromatherapy benefits, rose petals have a long history of use for enhancing the appearance of skin. A 2015 study found that rose petals improved skin elasticity and reduced wrinkles. 
• Echinacea: Echinacea is a common ingredient in many immune supplements and teas. The flowers can be used topically for numerous skin complaints, including varicose veins, damaged skin, and eczema. Echinacea’s anti-inflammatory, antibacterial, and antiviral properties are also helpful for those with acne. 
• Mint leaves: Very refreshing and invigorating, mint  works to relax arteries and stimulate circulation. Mint is also rich in numerous vitamins and minerals that dry skin craves.
• Helichrysum: This herb has beautiful yellow flowers that exhibit potent skin-enhancing properties. If you have really dry skin, pair this astringent herb with marshmallow to help enhance moisture. A 2020 study examined a night cream that contained helichrysum and found it was able to significantly improve hyperpigmentation, UV spots, and wrinkles. 

How To Do An Herbal Face Steam

You may want to use herbs that are gentler on the skin than strong oils that may irritate the skin or eyes. You don’t need a fancy facial steam machine or anything like that. Get a bowl or pot, the herbs, boiling water, and a towel to drape over your head and bowl. A quick reminder: do not put your face too close to the hot water, as the steam can burn the skin. 

Rejuvenating Herbal Face Steam 

Ingredients:  

• 2 cups filtered water
• 1 tbsp lavender flowers
• 1 tbsp horsetail
• 1 tbsp peppermint leaf
• 1 tbsp chamomile flowers
• 1 tbsp calendula flowers
• 1 lemon, sliced

Instructions:

• Place the water, herbs, and lemon slices in a clean pot and bring it to a gentle boil over medium-high heat. Keep the lid on the pot to preserve more of the volatile oils from the herbs. 
• Once boiling, turn off the heat and remove the pot. You can pour the contents into a heat-safe bowl, or place the pot on a potholder on your countertop. 
• Lean over the pot or bowl and drape a towel over your head to create a steam room for your face. Make sure not to put your face too close to the water. Once the pot is done steaming, your face steam is over.

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