If you follow health influencers or find yourself scrolling through wellness trend videos, you have probably heard the term “biohacking.” Think of contrast therapy (cold plunging and saunas), hyperbaric chambers, red light therapy, or any other modality that helps people live longer, perform better, and feel healthier. What does biohacking actually mean, and how medically credible is it?

What Is Biohacking?

Biohacking is a broad, nonspecific lifestyle term for self-improvement. Popularized by tech people and athletes, biohacking is a DIY form of improvement to change aspects of biology. It is by no means a scientific term, nor is it an undertaking. Biohacking includes a range of different non-specific activities that have popular anecdotal evidence. Fitbits, smartwatches, and other related items provide people with a lot of bodily data, such as sleep scores, daily step counts, and so forth. That allows them to alter exercise performance, for example, to improve the data. 

“Hacking” your biology is the ultimate goal to help you feel and perform better. Some changes are straightforward, such as prioritizing sleep, eating a balanced diet, and practicing intermittent fasting. On the other end of the spectrum, biohacking can include things that are not backed by scientific research. 

Examples Of Biohacking And How It Works

Although biohacking is a relatively new term, it does include practices that are already well-established and researched. We will detail some examples below:

Wearable Technology

Technology in biohacking is quite popular because the devices, although costly at times, are accessible. Wearable devices make it easy to monitor heart rate, sleep quality, and physical activity. These devices can serve as motivational tools, offering features like reminders, progress tracking, and goal setting. On the other hand, these devices can cause people to obsess over biometrics, such as calories consumed or burned in a day. That doesn’t always translate to better health habits, and it can cause undue stress in certain instances. 

Nootropics

Nootropics, often referred to as “smart drugs,” are a group of nonprescription supplements, tablets, drinks, and foods. These “cognitive enhancers” aim to enhance memory and boost brain function. Nootropics ostensibly work by protecting neurons in the brain from damage that results from toxins or aging. In theory, nootropics increase blood and oxygen flow to the brain, which supposedly leads to improvements in cognitive performance. Such examples include creatine, caffeine, turmeric, or reishi mushrooms.

Fasting

Fasting is far from new. In fact, people have been fasting for thousands of years. In recent years, fasting has risen to popularity, especially among people who engage in biohacking. They typically do it to improve or completely reset certain metabolic states. Other people engage in intermittent fasting to help encourage weight loss, and research indicates that it does aid weight management and blood sugar control. Although there are evidence-based benefits of fasting, there is no way to confirm that it completely resets metabolic states. 

Cryotherapy Chambers And Exotic Therapies

Perhaps you found out about cold plunging on a podcast or watched a video of Wim Hof swimming in the Arctic Circle with shorts on. It is no secret that cold therapy has received more attention in recent years, especially in regards to enhancing recovery and mental health. Some evidence shows that the cold helps to relieve muscle pain and lower inflammation, but cryo-chambers and expensive cold plunges pools may over-compromise the body. 

Is Biohacking Safe?

In a nutshell, biohacking is a modern term for something that humans have been doing for centuries. People have experimented, and will continue to experiment, with ways to improve health and longevity. Some aspects are scientifically-backed, while others may require more research and testing to confirm positive results. If you are curious about biohacking, start small, such as eating a balanced diet, engaging in regular exercise, and practicing stress management. 

Those simple, foundational habits are the most powerful hacks and have years of data and research to back them up. Once you have a solid foundation in place, you can experiment with tools like contrast therapy, mindfulness techniques, and intermittent fasting to fine-tune your health.

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It is a very common practice to sign up for a gym membership. You get excited about going to transform your physique, or build some muscle with the gym equipment. The gym is not cut out for everyone, though, and it’s a sad reality that people keep their membership without setting foot in the gym for months. 

If you want to build muscle and maintain strength, you do not need access to a gym or health club. All you need is a little creativity and a few pieces of equipment, in some instances, to get an effective workout that yields similar benefits you would get from training in a gym. 

Use Resistance Bands

An entire weight rack can take up quite a bit of space and it isn’t easy to travel with, either. Not to mention, weights can be intense and intimidating for seniors or people who are new to strength training. Resistance bands, or exercise loops, are a great alternative because they are portable, inexpensive, and have different amounts of tension. Some resistance bands have handles or Velcro closures so that you can easily remove them. When you use resistance bands, your muscles have to work against the band’s tension during the exercises. The more you pull the band from its original shape, the harder your muscles have to work. 

Try Pilates

You do not have to join a Pilates studio in order to engage in this exercise system. Mat Pilates focuses on enhancing core strength, controlling breathing, and increasing spinal mobility. You only need a mat or comfortable rug and a few optional props for an excellent home workout. In one meta-analysis, older adults who did Pilates experienced better balance, flexibility, and lower limb strength. If you do not know where to start, there are many Pilates programs available online that range from beginner to expert skill levels. 

Do Bodyweight Exercises

Believe it or not, you can build muscle and strength just by doing exercises that use your body’s own weight as resistance. Lunges, planks, push-ups, squats, and more are bodyweight movements that do not require equipment or a lot of space. One possible downside of bodyweight exercise is that you cannot increase the weight over time. If you want to build muscle, you have to regularly challenge yourself as the body gets stronger, a process called progressive overload. To do that with bodyweight exercises, you can add more reps to your sets, shorten the rest time between sets, and find more advanced movements. 

Go To The Park

Some parks have outdoor exercise equipment, and some playgrounds have pull-up bars. These are accessible, free, and provide you with the opportunity to do different exercises than you could at home. One study found that older adults who used outdoor exercise equipment twice weekly for two months showed improvements in strength and overall fitness. Outdoor exercise machines typically require a person to use their own bodyweight as resistance. If you don’t have access to one of these parks, you can get creative with your workouts at a regular playground. Hang from the monkey bars to enhance grip strength, or do push-ups with your feet in a swing to enhance core strength and balance. 

Use Household Items

You just need a little creativity and the right perspective to turn your home into a gym. Look for opportunities to add weighted items to your bodyweight exercises. After all, 10 pounds is 10 pounds, be it in the form of a dumbbell or jug of laundry detergent. Hold a bag of dog food or kitty litter at your chest when you do squats. You can use magazines or frisbees on the carpet to mimic sliders, which you put on your hands or feet. You don’t need a stair climber machine if you have stairs at home! As long as you are creative, you can accomplish a lot with things you have in your home.

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You can go to the gym, hop on the treadmill, exercise bike, or elliptical for 45-60 minutes. There is nothing wrong with that, and many people enjoy the camaraderie of the gym. If you don’t have a gym membership, though, you can still lace up those sneakers, put on some workout attire, and get a workout in without leaving the house. 

Sometimes, there isn’t enough time in the day to make it to the gym. Not to mention, it is an extra expense, which is pointless if you don’t make use of the gym. With a little space and the ability to push yourself, you can easily exercise in your own home. The best way to get the blood flowing and sweat dripping is to engage in plyometric exercises. 

Benefits Of Plyometric Exercises

Plyometric exercises use the force and speed of various movements to build muscle power. The exercises activate fast-twitch muscle fibers that are for short bursts of energy. These are great at-home exercises because they don’t require a lot of space or gym equipment. They do, however, require max effort, which ultimately increases cardiovascular benefits. The key to reaping all of the benefits of these exercises is to fire up your core temperature. That causes the sweat to flow, which is the body’s way of cooling down. The more strenuous the workout, the more heat the body produces. 

If you go through the following exercises and do not sweat at all, you need to increase the intensity. Maybe that means you take fewer breaks between exercises. You can always find a way to either perform a low-impact variation of the exercise, or make it harder on yourself. The thing to remember with these exercises is that you want to get sweaty!

Squat Jumps

Stand straight up with your feet slightly wider than hip-distance apart. Push your hips back and down, keeping your weight in the heels and your back straight. Once you are in the squat position, engage your glutes, drive through your heels, and explode, extending your hips and springing off your toes to jump into the air. Land softly back into a squat position and continue to repeat the jumps. Complete three sets of 10 reps.

Skater Jumps

Stand straight up with your feet hip-distance apart. Steady your core and engage your left quad and glutes to jump to the right, landing on your right foot with your knee bent. Keep your chest up, hips, back, and bring your left foot behind your right, keeping it off the ground. Immediately push off your right foot to hop to the left. Continue alternating until you complete 10 reps per side. Complete two more sets, resting in between. 

Mountain Climbers

Begin in a high plank position, stacking your shoulders over your wrists. Engage your core and form a straight line from your shoulders to your heels. Maintain a flat back and tight core as you drive your right knee in toward your chest and then straighten it back quickly. Immediately drive the left knee toward your chest and continue alternating like this for a total of 30 seconds. Complete three 30-second sets, resting for one to two minutes between each set. 

Pike-Ups

Begin in a high plank position, stacking your shoulders over your wrists. Form a straight line from your shoulders to your heels. Jump your feet in as you drive your hips into the air, forming a pike shape, or reverse V-shape. You should engage your lower abdominals to help with this jump. Immediately hop your feet back into plank position and then repeat for 30 seconds. Complete three sets of 30-second reps, resting for one to two minutes between each set. 

Lateral Hurdle Hops

Begin by standing straight up with your feet together. Place a yoga block outside your right foot, or imagine that there is some sort of object that you must hurdle over. Bend your knees slightly and hop over the “hurdle” to your right, landing softly with your knees bent. Immediately jump back to your left and then continue alternating side to side for 20 seconds. Complete three sets of 20-second reps, resting for one minute between each set. 

Burpees

Stand up straight with your feet hip-distance apart and arms by your sides. Bend your knees and place both hands on the ground before you hop your feet back behind you to enter a plank position. Keep your core tight and form a straight line from your shoulders to your heels. Quickly hop your feet back to your hands and engage your glutes to drive through your heels to jump up, while simultaneously extending your arms overhead. Land softly and continue through this cycle to complete 10 burpees. Complete three sets of 10 reps.

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The body needs vitamin D, along with calcium, to build bones and keep them healthy. If the body does not have enough vitamin D, it cannot effectively absorb calcium. Vitamin D is not reserved for the formation of healthy bones; rather, it is involved with immune and muscle function and it helps keep brain cells healthy. 

That brings us to new research, which found that people with higher vitamin D levels in middle age may have a lower risk of developing dementia. For the study, researchers measured vitamin D blood levels in about 800 adults with an average age of 39 at the beginning of the study. Nearly 16 years later when they were in their 50s, participants had PET scans of their brains to measure the accumulation of tau and beta-amyloid proteins, both of which are tied to increased dementia risk. 

Researchers found that adults with higher vitamin D levels at the beginning of the study had lower levels of tau protein on brain scans taken at middle age. Vitamin D may play an integral role in preventing or slowing down changes in diseases like Alzheimer’s or dementia. It may also have anti-inflammatory effects in the brain, enhancing antioxidant activity and reducing the  amount of abnormal tau protein. 

Higher Vitamin D Levels Associated With Less Tau Buildup

The participants in the study had an average vitamin D blood level of 38 nanogram per milliliter (ng/ml). Measurements below 30 ng/ml were considered low, and nearly one-third of participants fell into this group. Those with high vitamin D levels had less tau buildup in their 50s, including areas of the brain where that protein tends to accumulate first in people who develop dementia. 

Researchers noted that the connection between high vitamin D levels and reduced tau buildup remained steadfast throughout the study. That was even when researchers accounted for several factors that could impact that association, including sex, age, and the exact amount of time from the start of the study to the end. However, the study did not find a link between midlife vitamin D levels and later amyloid buildup. Researchers stated that that is possible because tau buildup begins earlier in the progression of dementia, whereas amyloid tends to build up later in life. 

The Study Had Some Limitations

It’s important to note that the study was not a controlled experiment designed to prove whether or how specific vitamin D levels could directly prevent or slow the progression of dementia. For example, one of the study’s limitations was that the participants were predominantly white. That means the results the researchers found may not apply to people from other racial or ethnic groups. 

Another drawback is that researchers observed vitamin D levels at a single point in time. That makes it near impossible to determine how any changes in vitamin D levels over the years could impact future dementia risk. Even still, the study suggests that vitamin D levels may be a potential risk factor for dementia that people can control. 

What the study results suggest is that low levels of vitamin D in midlife may be a modifiable target to reduce dementia later in life. The results do not prove that vitamin D causes or prevents dementia, though. More studies will be necessary before vitamin D checks are recommended in the community.

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Edema, or fluid retention, affects nearly one in five adults, particularly in the legs. It is very common during pregnancy and people over the age of 65. This widespread public health issue is often caused by aging, medication side effects, underlying health conditions like kidney disease, or venous insufficiency. 

If you develop edema, it makes it very difficult for blood to circulate from the legs, so it pools in the veins and leaks into nearby tissues. That can lead to trigger swelling, but edema is not specific to the legs, although that is where fluid most commonly accumulates. The reason for that is because the legs are farther away from the heart than the arms, for example. While edema is more common in elderly people, it can be caused by a sedentary lifestyle, eating a high-sodium diet, and taking certain medications. Fortunately, there are lifestyle changes you can make to alleviate mild or temporary edema. 

Elevate Your Feet

Combat swelling in the legs by elevating your feet, preferably above your heart. You can place a pillow under your legs when laying flat. You can also put your feet up on the wall when lying flat on the floor. The classic yoga pose Legs Up The Wall is a great way to encourage circulation from the legs back to your heart. Elevating can be very helpful for swelling because it encourages excess fluid in the legs to drain out and up away from where it is accumulating. 

Massage Your Legs

Take edema treatment into your own hands by doing a self-massage, pulling or stroking the trapped fluid in the legs upward. Regular massage, in addition to dry brushing, can help break up lymphatic fluid. You can also find a licensed massage therapist to perform lymphatic drainage massage, as they know how to stimulate lymph nodes and massage swollen tissues to aid drainage. 

Wear Compression Socks

Most healthcare providers recommend compression socks as an effective way to reduce swelling in the legs and ankles. Compression socks are not regular old socks; rather, they are tighter and made to increase pressure on the legs. This ultimately helps the blood pooling in the lower body return back up to the heart. By preventing fluid from building up in the lower legs, compression socks may help reduce swelling and pain that stems from it. 

Walk More Often

One of the best ways to encourage lymphatic drainage and movement is to move your body. Many health experts agree that walking is beneficial for overall health, as it is an easy, accessible form of low-impact exercise. One of the primary benefits of exercise, specifically cardiovascular exercise, is that it encourages blood circulation and strengthens the heart. When you walk, you activate your leg muscles, which aids lymphatic drainage and pumps excess fluid toward your heart. 

Eat Less Salt

Sodium contributes to swelling, so adjusting your eating habits may help reduce swelling in your lower extremities. Health experts state that eating too much salt can cause the body to retain water, which can trigger swelling as a result. If you notice that your legs are swollen and you eat a high-sodium diet, consider reducing your salt intake to help. Make sure to read nutritional labels, especially sauces and things of that nature, as those can contain sneaky levels of excess sodium.

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It is very common for people to neglect their feet. They are out of sight, out of mind, especially when the weather is a little colder. Only when the socks come off and the sandals come on do people realize that they need to do something about their cracked heels. After all, nobody wants to walk barefoot in the grass and have those thin blades enter those cracks. 

What Are Cracked Heels?

Cracked heels are very common and they occur when the dry, thick skin on the bottoms of your heels crack and split. Most cases are relatively minor and cracks are only a small nuisance or unattractive to look at. If you do not treat the cracks and heel fissures become deeper, you may experience difficulty walking or have a higher risk of infection. 

Cracked heels are not an overnight problem. In the beginning stages, you will see dry, hard skin around the heel, also known as calluses. As you walk and put more pressure on that area, the pads under your heels expand and force those calluses to develop small cracks. Other factors that contribute to cracked heels include:

• Hard or unsupportive footwear (open-back sandals or flip flops)
• Obesity
• Chronic health conditions, such as diabetes
• Being on your feet for long periods of time, especially on hard surfaces
• Walking around barefoot because that provides not support or protection for your feet
• Taking long, hot showers

How Do You Treat Cracked Heels?

You treat cracked heels the same way you treat dry skin: you moisturize. If the cracks are minor, moisturize your heels two to three times per day to help relieve symptoms. You can also use a pumice stone before moisturizing to help remove any hard, dead skin that prevents the moisturizer from penetrating the skin effectively. After one week of this general foot care, check to see if symptoms are better or worse. If your heels have not gotten any better, you may need a combination of some of the following treatments:

• Use a dermal foot balm for skin nourishment and optimal moisture. This is similar to a moisturizer, only it uses urea, an ingredient that helps increase the balm’s efficacy. 
• Mechanical debridement of thick calluses or fissures using a scalpel blade to reduce skin buildup. 
• Foot and ankle strapping, which involves placing bandages around the heel to reduce skin movement. 
• Using appropriate footwear that provides sufficient cushion to the heel pads. 

Using A Heel Balm

Natural ingredients can help heal and protect your rough, dry and cracked heels. Specifically, shea butter, a featured ingredient in this DIY cracked heel balm, works effectively because of its emollient properties. It is also rich in anti-inflammatory properties and vitamins A and E. Dry skin can thoroughly absorb shea butter because of the fatty acid content. That helps create a protective moisture barrier on the heels, keeping them hydrated. 

Coconut oil is another ingredient in this cracked heel balm that helps moisturize and protect the skin. Just like shea butter, coconut oil offers anti-inflammatory properties that may help reduce swelling and redness. Beeswax works to enhance the skin barrier, protecting your heels from the environment. This barrier helps lock in moisture and protect the skin from future damage. 

DIY Cracked Heel Balm

Ingredients:

• 1.7 ounces unrefined shea butter
• 0.2 ounces coconut oil
• 0.2 ounces beeswax pellets
• 2-3 drops peppermint essential oil
• 2-3 drops tea tree oil
• 2 drops vitamin E oil

Instructions:

• Add the shea butter, coconut oil, and beeswax pellets to the top of a double boiler over medium-low heat. Stir occasionally until liquid.
• Once melted, remove from the heat and allow to cool for a few minutes before adding the essential oils and vitamin E oil. 
• Stir to combine and then transfer to a glass container. Allow the balm to solidify at room temperature. 
• Ideally, use this balm nightly on your feet, massaging it into your heels before applying socks to protect your skin overnight, and to prevent the balm from staining your sheets.

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With the price of eggs these days, you may not even be thinking about buying some to dye for Easter. Well, we hope that isn’t the case because having a basket full of colorful Easter eggs is a fun arts and crafts activity for the whole family. Easter doesn’t have to be another holiday that promotes overindulgence! You can eliminate a good portion of sugary treats, food dyes, and artificial ingredients this year. 

Why Are Eggs Associated With Easter?

Quite frankly, you may be wondering what eggs have to do with Easter in the first place. No, bunnies do not lay eggs, nor do they deliver them to secret places in your house. Throughout history, people have given each other eggs at spring festivals to celebrate the start of the new season. An egg represents new life and rebirth, and the theory is that this ancient custom made its way into Easter celebrations.

During medieval times, for example, one could not eat eggs during Lent, the 40-day period before Easter. On Easter Sunday, indulging in an egg was a true treat! That was especially true for people who could not afford to buy meat. Historians note that eggs were given to the church on Good Friday as offerings. It was only in the late 1200s that eggs were decorated with colors and gold leaf and given to Edward I’s household. 

Are Naturally-Dyed Eggs Too Extreme?

Eggs, aside from the higher cost this Easter, are not the issue we are concerned with. We take issue with giving children an unlimited supply of plastic eggs filled with candy. Giving kids copious amounts of junk food at Easter and other holidays sets an unhealthy precedent. They do not need to associate holidays with unhealthy foods. There are better ways to develop healthier habits for life!

An occasional indulgence is perfectly fine, and you should not deprive yourself, or the little ones, of those treats. The point we are trying to make is that kids may receive these indulgences a little too often. From birthdays and Valentine’s Day to Easter, Halloween, and beyond, there are plenty of opportunities for kids to indulge in sweets. Celebration does not always have to equate to unhealthy, overly sweet treats. 

How To Dye Easter Eggs Without Synthetic Colors

The color tablets that people use to dye easter eggs contain harmful dyes, which may negatively affect certain children. In fact, the Food and Drug Administration (FDA) recently banned certain red food dyes, but synthetic colors are still permitted in food. Nobody eats the colorful shells of Easter eggs, but egg shells are permeable. With food sensitivities on the rise, it’s worth considering natural dyes for coloring eggs. 

DIY Natural Egg Dye Tutorial

Equipment:

• Large pot (for boiling eggs)
• Small pot with lid (one for each color you use)
• Strainer
• Paper towels (or old rags)

Materials:

• 1 cup red onion skins
• 1 cup yellow onion skins
• 2 cups purple cabbage
• 2 cups spinach
• 2 cups blueberries
• 1/4 cup turmeric
• 2 cups beets, chopped
• 2 cups grape juice
• 2 tablespoons vinegar (per color used)
• White eggs

Instructions:

• For each color you decide to use, you will need one to two cups of plant material for every two cups of water. Use two cups for a deeper, more vibrant color. Because turmeric is dried, you will only need 1/4 cup of water to make the yellow turmeric dye. 
• Add one to two cups of one fruit or vegetable of choice, along with two cups of water, to a saucepan and bring to a boil. Reduce the heat and simmer with the lid on for 20-30 minutes.
• You can add the raw eggs and vinegar with simmering fruit/vegetable, but make sure that you reduce the simmer time to 15 minutes, or else you will overcook the eggs. 
• Let the liquid cool to room temperature before straining the fruit/vegetable. Make sure to compost the fruit or vegetable to reduce food waste, but squeeze as much liquid out of the plants as possible before doing so. 
• If you boil the eggs with the dye liquid, remove the eggs from the liquid once cooled. 
• Place un-dyed hard boiled eggs into the natural dye liquid and add two tablespoons of vinegar. Allow them to soak for several hours or overnight in the fridge. 
• Remove eggs from the dye liquid after soaking and pat dry. Rub the shell with a small amount of oil to make them shiny.

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There is nothing wrong with getting a little sun, especially when the weather is pleasant. It is easy to spend most of the day at the beach, in the park, in the garden, or by the pool. Problems arise if you do not take proper care of the skin when you are in the sun. While sunshine is necessary for vitamin D production in the body, too much sun can lead to a nasty sunburn, even if you are not in full summer heat. 

What Is A Sunburn?

All it takes is some sun exposure without proper protection and the result is red, itchy skin that is warm to the touch. When you have a sunburn, ultraviolet (UV) rays from the sun or tanning bed burn the skin. Some people get sunburns just doing everyday things like gardening without sunscreen or taking a lunch break outside. If you get sunburnt often, you increase your risk of premature skin aging and skin cancer. Fortunately, you can take steps to reduce sunburn risk by applying sunscreen, being in the shade between periods of sunshine, and wearing protective clothing. You can also: 

• Wear a hat to cover your head, neck, and ears (depending on the hat)
• Stay out of the sun during the most intense hours of sunshine (about noon to four in the afternoon)
• Wear light colored clothing to repel the sun’s rays

Getting out of the sun during intense hours may not always be convenient. You could be at a ball game, a child’s soccer practice, or at a work function. Tank tops and shorts leave skin exposed, and even the best sunscreen may not fully protect the skin. You also have to worry about the severity of skin damage from sunburn. The two most common types of sunburn are:

• First-degree sunburn, which damages the skin’s outer layer, typically heals on its own within a few days to a week. 
• Second-degree sunburn, which damages the middle section of the skin (dermis), can result in blisters on sunburned skin. The skin can take a couple weeks to heal and you may require medical treatment. 

How Common Is Sunburn? 

Sunburns are very common, especially in young people, as they are not as careful about applying sunscreen and taking other measures to protect the skin. Somewhere between 50% and 75% of children under the age of 18 have sunburns every year. More than 50% of adults between ages 18 and 29 reported having one or more sunburns in 2015. If you have a sunburn, the good news is that you can treat it on your own. Some easy ways to promote accelerated healing include:

• Take a cool bath or shower, or experiment with an oatmeal or baking soda bath to soothe irritated skin.
• Cover your sunburned skin when you go outside so that you do not worsen your existing sunburn.
• Once the skin is cool, stop ongoing damage by applying ointments or petroleum jelly to the affected area. These will help moisturize the skin and aid healing without scarring. 
• Drink a lot of water to avoid dehydration. 
• Use topical cooling and hydrating products, such as creams or aloe vera gel.
• Use the sunburn relief lotion bars (recipe below), which contain ingredients that help to soothe and soften sunburned skin, while aiding quicker recovery in the process.

DIY Sunburn Relief Lotion Bars

Ingredients:

• 1/2 cup coconut oil
• 4 tablespoons shea butter
• 1/2 cup dried chamomile 
• 6 tablespoons beeswax
• 4 tablespoons aloe vera gel
• 20 drops lavender essential oil

Instructions:

• Preheat your oven to 200 degrees F. Add the coconut oil, shea butter, and chamomile to an oven-safe pan or saucepan and place in the oven for two hours to infuse the chamomile into the oil and shea butter.
• Remove from the oven, strain the oil, and discard the chamomile. 
• In the same pan or saucepan, add the infused oil and beeswax and then place the pan back in the oven so the beeswax can infuse with the already melted mixture. 
• Remove from the oven and stir in the aloe vera gel and lavender essential oil.
  Pour into silicone molds or ice cube trays and allow them to completely solidify at room temperature. 
• Once firm, pop the bars out of the molds and store in the fridge in an airtight container in the fridge if you want a cooling effect. They will keep fresh for up to six weeks. 
• Apply to sunburned skin as needed.

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The use of lavender to promote relaxation, reduce stress, and promote healthy sleep is far from a new discovery. Since ancient times, people used lavender in baths and herbal medicines to help calm the mind and body. Can lavender really make a difference for your sleep, though? And what does a homemade lavender spray actually do for your nightly rest?

The Science Behind Lavender’s Benefits

Research indicates that lavender may help with sleep because it has a calming effect on the mind and body. These calming effects are not simply folklore; rather, lavender’s active compounds, including linalool and linalyl acetate, help the body feel more at ease. Through various studies, researchers have observed: 

• Lavender may help you unwind before bed, fall asleep more quickly, and sleep more soundly. A 2019 study revealed that lavender may improve melatonin levels in the body, which may improve overall sleep quality. 
• A 2019 meta-analysis found that lavender may reduce stress and help calm the nervous system. 
• The scent of lavender can help lower blood pressure and heart rate. One trial from 2020 found that inhaling the aroma of lavender essential oil for 30 minutes helped reduce feelings of stress, anxiety, and depression. 

What Is A Pillow Spray?

There are various recipes, but a pillow spray is basically a simple mixture that you spray on or under your pillow, or on your bed sheets, before you go to sleep. Ideally, it contains essential oils that help promote relaxation and better sleep. Lavender has a subtle, soothing scent that does not overwhelm you as you prepare for bedtime. You can spray generously, but keep in mind that too much may be intense. 

Lavender And Sleep

Lavender can help a lot of people, but it may not work for everyone. If you have difficulty falling asleep or struggle to sleep through the night and lavender does not seem to make a difference, make sure that you have good sleeping habits. The homemade lavender pillow spray in this article will work better if you use it in conjunction with the following habits: 

• Avoid alcohol, caffeine, and heavy meals too close to bedtime. 
• Take a break from screens at least an hour before bedtime. 
• Go to bed and wake up at about the same time every day, even on the weekends. 
• Keep your bedroom cool, dark, and quiet, although you can use a sound machine if that helps you relax.
• Maintain a relaxing bedtime routine that signals the body to go to sleep. 

Ultimately, lavender is a simple, safe, and natural way to aid stress reduction and promote better sleep. You can experiment with the lavender pillow spray, in addition to enjoying a lavender bath or lavender tea before bed whenever you feel stressed. Should the problem prove to be more serious, you may have to establish other stress management techniques, or figure out the root of your sleep troubles. We only hope this pillow spray helps you sleep soundly through the night. 

Homemade Lavender Pillow Spray

Ingredients:

• 2 ounces witch hazel
• 10-20 drops lavender essential oil

Instructions:

• Pour the witch hazel and lavender essential oil into an amber glass spray bottle. Close the bottle and shake well to combine. Use the spray when ready, but exercise caution when using essential oils around children or pets.
• Store the lavender spray in a cool, dry place to preserve freshness.

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A lot of people associate spring cleaning with packing up winter coats and getting rid of things in the house. It’s true, you can declutter messes that accumulated over winter, deep clean the nooks and crannies of the home, or even prepare your yard for warm weather activities. While spring cleaning can improve the overall look of your home, it can also help your physical, emotional, and mental well-being. In this article, we detail how spring cleaning can benefit the mind and body. 

Tips For Spring Cleaning

A lot of people have the goal of cleaning the entire house, top to bottom, back to front, side to side, and back again. The last thing you want to do is overwhelm yourself by attempting to clean the entire house in one day. Instead, start small in one room or area. Perhaps you reorganize your closet and then slowly transition to cleaning windows and shelves in that room. When you go room by room, you will have reorganized and decluttered an entire area before you even realize it. 

Do not tackle the project solo, as that is another way to overwhelm yourself. Involve others, be a family member, friend, or roommate. It is much easier to go after a big task, such as spring cleaning, when you have a little help. Lastly, set a timer because you do not need to dedicate days to the laborious task of cleaning. Dedicate yourself to an hour of cleaning without distractions, including texting or social media, and see how much you accomplish. Take a break and then resume cleaning later. 

Eases Mental And Emotional Stress

The idea of spring cleaning can be stressful in and of itself. Getting it done, however, can be the key to unlocking ultimate relaxation. That is especially true for decluttering, which is a key component of any cleaning session. Mental health experts state that clutter keeps the nervous system on edge. It isn’t just a mess; rather, it is a series of micro-reminders of everything that you have yet to complete. That sensory and cognitive overload can make it hard to relax, but decluttering can reduce those incoming stress signals. That ultimately regulates your mind and body and helps you begin again with ease. 

Reduces Indoor Allergens

A lot of people have seasonal allergies that flare up during spring, especially for those with pollen sensitivities. Pollen can sneak into the house via clothes, shoes, and open windows. That only worsens itchy eyes, congestion, sneezing, and other issues related to pollen allergies. Additionally, many people close windows for cold winter weather, which contributes to the accumulation of dust mites, pet dander, mold, mildew, fireplace residue, and more. For these reasons, spring cleaning can work in your favor. By reducing indoor allergens, you can help minimize your exposure, which can help you avoid unwanted respiratory symptoms. 

Increases Physical Activity

Is spring cleaning the same as doing a high-intensity workout? Not quite, but cleaning (during any time of year) can count toward your daily goal of moderate-intensity physical activity. Examples of cleaning that meet that requirement include vacuuming, mopping floors, dusting, wiping down surfaces, or cleaning windows. In order to keep up with a certain level of activity, consider playing music with a good beat to motivate you. Involving family members can also make it a supportive team effort, making the process more enjoyable and rewarding. 

Promotes Better Sleep

By reducing the presence of allergens, you can reduce allergy symptoms, such as congestion or coughing, that can interfere with sleep. The physical activity of cleaning also helps regulate cortisol and gets rid of built-up anxious energy that can keep you up at night. As mentioned earlier in the article, the stress-relieving benefits of spring cleaning may also contribute to better sleep. When your space is not cluttered, the brain can relax. A chaotic environment can make the brain stay on alert mode, whereas a clean, tidy space can lead to a calm nervous system, which lowers cortisol and promotes more restful sleep. 

Improves Indoor Air Quality

When it is time to clean the house, make sure to open your windows before, during, and after cleaning. Use fans to help circulate air to remove fumes from cleaning products. You can also opt for a long list of non-toxic DIY cleaning products, which you can find on our website or online. Spring cleaning can decrease dust and pollutants, which improves indoor air quality. Enhance your spring cleaning efforts by using an air purifier with a HEPA air filter when you clean. That will aid your efforts to remove indoor and outdoor allergens from the home.

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