If you’ve perused the skin care aisle at any drugstore, you’ve seen bottles of toner. Typically a lightly-tinted or clear liquid, toner is a curious skin care product for many people. There are quite a few misconceptions about its purpose as well. Your reason for using toner depends on the type of skin you have. We are big fans of toner and what it can do for your skin. In this article we will explain how a toner benefits the skin, in addition to providing simple recipes for every skin type. 

What Does A Face Toner Do?

Simply put, toner removes any traces of dirt, impurities, or grime that remain in your pores after cleansing. When you incorporate toner into your skin care routine and use it regularly, you can improve the tightness of pores and overall appearance of skin. Toner also works to restore the skin’s pH level and smooths it out by refining any rough patches. 

Ideally, you want the skin to be at its natural pH as much as possible. The skin has an acid mantle, which is a protective layer on the surface, and it should sit around 5.5 pH. That is slightly acidic, but that is where the skin can function its best and renew itself. That said, toner doesn’t just help to balance the skin’s pH; rather, it also aids with: 

• Hydrating the skin: Spritzing toner on the skin helps to replenish moisture, but make sure to use it before moisturizing the skin.
• Helping other skin care products sink in: Toners help prepare your skin to optimally absorb other products in your skin care routine.
• Removing leftover dirt: Toners act like second cleansers, removing the remains of makeup and general grime that don’t get picked up when you wash your face. 
• Making the skin appear smoother: Apply toner with a cotton round to remove the buildup of dead skin cells, which can make the skin appear smoother. 

How To Make Your Own Toner

It is very easy to make a simple DIY toner for every skin type. If you’ve been looking for a simple toner that doesn’t upset your skin type, consider the following two-ingredient recipes. Let us know if one works for you in the comments below. 

Toner For Sensitive Skin

One of the best ingredients for sensitive skin is rose water, which exhibits powerful antioxidant properties that balance the skin. Rose water also replenishes the skin with moisture and offers soothing properties, making it great for those with sensitive skin. Because of its gentle nature, rose water makes for a great DIY toner. 

Ingredients:

• 1/2 cup dried rose buds
• Hot filtered water

Instructions:

• Pour the hot water over the rose buds (enough to submerge them) and allow them to sit for one to two hours. 
• Use a strainer to separate the rose buds from the rose water. Pour the strained rose watering a spray bottle and use when needed.
• Ideally, spritz your face with this rose water twice a day after cleansing. Just store it in the fridge and use it within seven to 10 days. 

Toner For Dry Skin

If you have dry or dull skin, toner can help provide hydration. In the case of this recipe, the rose water helps to soothe the skin and even out skin tone. 

Ingredients:

• Rose water (see above recipe)
• Geranium essential oil

Instructions:

• Use the above recipe to make the rose water. Add three to five drops of geranium essential oil to the rose water and shake to combine. 
• Make sure to shake the bottle before each use. Store in the refrigerator and use within seven to 10 days. 

Toner For Oily And Acne-Prone Skin

Green tea, just like rose water, is rich in powerful antioxidants. It also exhibits anti-inflammatory properties, which can help reduce redness and acne. The apple cider vinegar works to restore your skin’s pH level back to normal. 

Ingredients:

• 3/4 cup steeped green tea
• 1/4 cup apple cider vinegar

Instructions:

• After you steep the green tea bag in hot water, allow the tea to come to room temperature before discarding the tea bag. Pro tip: place the tea bag on your eye if you need to reduce puffiness. 
• Pour the green tea and apple cider vinegar into a spray bottle, screw on the lid, and shake to combine. 
• To apply, you can either spritz the toner on your face or apply it to a cotton round and gently pat your face. Store it in the fridge and use it within 10 days.

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Constipation is defined by a person who has not had bowel movement in a few days. Lacking bowel movements while on a trip is referred to as vacation constipation or travel constipation. This can be highly inconvenient and uncomfortable, and it is usually brought on by alterations to your normal routine. Drinking less water, eating meals at odd times, and other alterations can mess up your digestive system and back you up.

What Causes Constipation?

There are several things that can cause constipation. Sometimes, more than one cause at a time is backing you up. The following causes can result in constipation:

• Functional gastrointestinal disorders (IBD or IBS)
• Not going to the restroom when you feel the urge
• Certain vitamins or medications
• Reduced physical activity
• Lack of fiber in your diet 
• Not drinking enough water
• Slow stool movement through the colon

What Causes Travel Constipation?

It is possible for the same causes of regular constipation to cause travel constipation. There are usually other factors at play, though, some of which include:

• Your bowels have not adjusted to your destination
• Changes in the size and timing of your meals
• Increased time spent sitting
• Lack of hydration
• Travel-related stress that affects digestion
• Your sleep schedule is off, due to changing time zones
• The long journey on a plane or road trip limited access to comfortable bathrooms
• Jet lag affects the body as it crosses time zones
• Changes in your exercise routine

If you take the right steps, you can avoid travel constipation and stay regular, wherever your plans take you. Continue reading for tips on how to stay regular while traveling.

Listen To Your Body

This is the first rule to follow because you should go when you feel the urge to go. Ignoring this urge can lead to travel constipation very quickly. If you ignore your body’s urge to eliminate, the stool material stays in your rectum and gets harder. The harder the stool, the harder it is to pass. If you don’t feel comfortable using a public restroom for a bowel movement, try listening to music in your headphones to help you relax and let go. Do your best not to strain! If you can’t eliminate after sitting on the toilet for five to 10 minutes, get up and try again later. 

Move, Eat, And Drink Water At Your Destination

How often your move and what you put in your body dictate how easily and regularly you have bowel movements. Consuming the right foods, drinking enough water, and moving your body can help you avoid constipation during your trip. You don’t have to hit the hotel gym or do HIIT workouts in your room; rather, walking from point A to point B can encourage elimination. Sip water throughout the day, but be mindful of water sources depending on where you’re traveling. Try to incorporate fiber-rich foods, including vegetables, oatmeal, fruits, and legumes into your meals, while also indulging in local delicacies. 

Eat A Good Breakfast

It can be tempting to avoid breakfast while you are on vacation because you either want to sleep in or get the day started. Most people tend to have a bowel movement in the morning, and you’ll enhance that natural urge by consuming a healthy, fiber-rich breakfast. Try to eat a balanced meal and avoid meals that are starch- or protein-heavy. You should, however, consume foods that are rich in healthy fats because they help stimulate the release of hormones that trigger the urge to have a bowel movement.

Drink Lots Of Water

It is very common for people to exert a lot of energy or sweat while traveling, especially in warmer climates. Despite that, it is very common to avoid water, or only drink it when necessary. If you feel that you need water, you are already in a mild state of dehydration. If the body doesn’t have enough fluids, it draws water from fecal matter in the intestines to compensate. That can make stools hard and difficult to pass. While traveling, make a conscious effort to drink plenty of fluids, including water and electrolytes. Regarding fluids, not all fluids are kind to your bowels, such as milk, which has a reputation for causing constipation.

Try To Stay On A Schedule

If you are like most people, then you have your bowel movements narrowed down to a time of day. The body’s internal clock determines hunger, sleep, bathroom needs, and other life patterns. If you keep your body on a consistent schedule, you will help your bowels out a great deal. Whenever possible, make sure you have enough time for a relaxed bathroom visit. That will take less pressure off you and give you a similar bathroom experience to the ones you usually have at home.

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According to clinical trial data, a new blood test has proven to be quite accurate in the early detection of colorectal cancer in most cases. Colorectal cancer is often deadly, but screening for it can be inconvenient. Getting more adults to go in for screenings is a top priority to help prevent higher rates of this cancer. Health experts believe that this novel test may help people regularly screen for colorectal cancer.

What Is This Novel Blood Test?

Colorectal cancer screening has a reputation for being difficult, but this new test may be as easy as giving blood. In fact, you may even be able to do the test during your regular check up, but there are some caveats, despite the test’s efficacy. According to a recent study published in The New England Journal of Medicine, the cell-free DNA (cfDNA) was able to detect colorectal cancer in 83% of participants with the disease. That detection rate is similar to a pre-existing at-home screening test that is widely used. This test is a fecal immunochemical (FIT) test, which has a 80% detection rate. 

Health experts concur that colonoscopies remain the best way to detect and prevent colorectal cancer. The reason for this is because they can accurately identify colorectal cancer in about 95% of cases. The problem is that they require significantly more time, scheduling, and preparation. Health experts note that the combination of accuracy and accessibility could change the game for colorectal cancer screening, which is very exciting. 

Early detection with tests like these can help move the needle forward in confirming their validity. Although this novel cfDNA blood test is not perfect, it is a big step forward in the world of early colorectal cancer detection.

83% Accuracy Is Great

Just to be clear, the cfDNA test does not prevent cancer; rather, it works by detecting small DNA fragments in the blood that may come from cancerous tissue or tumors. Experts think that this is one of the first tests that uses a combination of mutations and epigenetic marks of DNA to detect cancer. 

The results of the study in The New England Journal of Medicine came from ECLIPSE, a large, multi-center trial. The trial consisted of 8,000 patients between the ages of 45 and 84. Study authors note that the participants were at an average risk for colorectal cancer and were already undergoing routine screenings. The new test, however, does not test for precancerous lesions or polyps, which can develop into cancer. Unfortunately, the test only detected precancerous lesions in 13% of cases.

Only Two-Thirds Of Americans Get Cancer Screenings

Despite how deadly colorectal cancer is (it’s the second-leading cause of all cancer-related deaths), most adults do not get the recommended screenings. In fact, less than 60% of adults between the ages of 45 and 75 receive screenings. Health experts estimate that these screenings could prevent about 35,000 deaths annually due to colorectal cancer. 

As stated earlier, colonoscopies are highly accurate at detecting precancerous lesions and colorectal cancer. That said, most people ignore them because of the hassle. Nobody wants to go through the whole process of drinking the special solution to fully eliminate the day before the test. A blood test, however, is much more appealing, despite the fact that it is slightly less accurate. Getting more people to regularly screen for colorectal cancer could be a net positive. 

The bottom line is that this new blood test is able to detect colorectal cancer in about 83% of cases. Because it is one of the most deadly forms of cancer, early detection is key. Not enough adults screen for this cancer, so the hope with this test is that more adults decide to screen for the cancer on a regular basis.

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Before you even know about practical habits that promote motivation every morning, you have to understand willpower and motivation itself. Motivation is what fuels your actions, e.g. the reason for pursuing a goal. Willpower is essentially a mental muscle that can help you resist easy short-term gratification. By resisting a simple pleasure like grabbing takeout instead of cooking at home, you stay committed to your goals. Consider the following in regards to motivation and willpower:

• Motivation can change: It is completely natural for motivation to ebb and flow. You may feel incredibly enthusiastic one day and low energy the next. Being able to recognize this change can help you manage expectations and maintain strategies to keep motivation alive. 
• Willpower is finite: Like any muscle, willpower can experience fatigue over the course of a day. When you set up habits to encourage motivation, make sure that you don’t solely rely on willpower, or else you will burn out. 
• Internal and external motivation: Internal motivation comes from personal values or passions, while external motivation can come from rewards, outside pressure, or recognition. By harnessing the power of internal motivation, you can help sustain your energy in the long-term. 

Set Clear And Achievable Goals For The Coming Day

A common reason for an unproductive day can be because you don’t have a plan in place. Without the right system to organize the tasks you need to accomplish, you may feel overwhelmed or unable to right the ship. The best thing to do is make a to-do list the night before or first thing when you wake up. By setting clear and achievable goals for the day, you can remain organized and motivated. If you already have a to-do list that is quite long, consider scaling down to one to three of your most important tasks. If you still feel overwhelmed, figure out what the first step is and create momentum to carry you through to your next task. 

Prepare The Night Before

If you want to be successful in the morning, prepare the night before. When you prepare for the coming day, you can help decrease decision fatigue, reduce stress, and begin your morning on a positive note. Preparing at night means you have less to do in the morning. If you can prepare any part of your daily tasks the night before, make that a habit. Consider the following ideas:

• Prepare your meals: Have a quick breakfast, such as overnight oats or chia pudding, ready to go. Have your leftovers or meal prep in a container, even if you work from home. 
• Plan your outfit: Choose your clothes and accessories the night before to eliminate the morning stress of figuring out what to wear. 
• Organize your space: Tidy up your workspace and living area a little bit because a clean environment can help you remain calm and keep you focused.
• Set up your tea or coffee: If you enjoy tea or coffee in the morning, prepare it the night before. This small habit means that you will have less to do in the morning. 

Create A Morning Routine

A routine that works for one person may be different for another person. Setting up a morning routine can be a powerful way to start your day and stick to your goals. If you can jump right into productivity, then you may not need a routine. If you need an extra boost to organize and boost productivity, consider including following ideas in your routine:

• Exercise: Whether you walk around the block or do some squats and push-ups, physical activity in the morning can release endorphins, which boost motivation and mood. 
• Wake up early: Waking up early usually means that you have to go to bed earlier if you want to get enough sleep. Having extra time for self-care in the morning can change the way you approach your day, though. 
• Journal: Journaling is an easy practice to help you release your thoughts and feelings. You can express gratitude, set intentions, or just vomit words to let out some steam. 
• Mindfulness: If you want to clear your mind and set positive intentions for the day, spend a few minutes practicing meditation or mindfulness. Five to 10 minutes is perfectly sufficient!
• Eat a healthy breakfast: Finish your morning routine with a nutritious breakfast that contains protein, healthy fats, and fiber. Such a breakfast will help kickstart your metabolism, give you energy, and keep you full until lunch. 

Establish A Consistent Sleep Schedule

A solid foundation for morning motivation begins the night before. Maintaining a consistent sleep schedule, i.e. waking up and going to bed at the same time, helps regulate your body’s circadian rhythm. Sleeping for seven to eight hours a night can help you feel refreshed and ready to tackle the day. To maintain a consistent sleep schedule: 

• Limit screen time before bed: Blue light from screens can disrupt the body’s production of melatonin. Avoid screens at least one to two hours before bedtime. 
• Create a relaxing bedtime routine: Start practicing calming activities, such as reading, meditation, or stretching, to help wind down before bed. 
• Set a bedtime: Ideally, you go to sleep and wake up at the same time nearly every day. Make sure that your bedtime allows for seven to nine hours of sleep and stick to that schedule, even on the weekends, in order to help reinforce your body’s sleep/wake cycle.

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Dermatologists agree that dry scalp occurs when the scalp cannot produce or hold enough moisture. Just as is common for other forms of dry skin, dry scalp can cause irritation, flaking, and itching. It can also cause your hair to look dry, given that oil from the scalp helps condition the hair. 

People with dry skin tend to have an increased risk of dry scalp, meaning many of the things that cause dry skin also cause dry scalp. Such causes include excessive washing, dry air, and inflammatory skin conditions like eczema. Thankfully, there are many easy and effective ways to moisturize the scalp. Below, you’ll find the best tips to help keep your scalp moisturized and healthy.

Apply A Hair Oil Or Serum

If dandruff is not the primary cause of dry scalp, then you may have success using scalp serums or oils that provide moisture. Replenish your scalp’s moisture with one of those products at the start of your day. Before you apply the serum or oil, wet your hair first because you don’t want your strands to pick up the majority of the product. In fact, beauty experts recommend using a cotton swab to apply it to the scalp. Serums, instead of oils, may reduce the risk of clogged hair follicles, which can cause other issues. 

Avoid Shampoos With Sulfates

If you care about your hair, scalp, and skin, you will do your best to avoid skin and hair care products that contain sulfates. Some shampoos can strip the scalp of its natural oils, leaving it irritated and dry. Shampoos that do not contain sulfates are usually much gentler on your hair and scalp. If you have mild dandruff, consider cleaning daily with a gentle shampoo. If that doesn’t fix the issue, you may require a medicated dandruff shampoo. You may even need to experiment with more than a single shampoo or hair care product to address the issue. 

Cut Back On The Number Of Products You Use

Instead of adding more products to your hair and scalp care routine, you may need to take a step back and leave some out. If you use a wide variety of products, try to simplify your hair care routine. Eliminate harsh ingredients and chemicals, opting for a more natural and streamline approach instead. Too many products can mess with the pH balance of the scalp and create additional issues that you don’t want. 

Incorporate A Scalp Scrub

A scalp scrub may not seem like the correct choice if your scalp is dry, but your scalp may need it in certain instances. Much like exfoliating your skin, scrubbing your scalp can help to remove dead skin cells and excess build-up. That process can make it easier for oils and serums to penetrate deeper into the skin for optimal hydration. Scalp scrubs also help free up hair follicles for better growth. 

Exfoliate Your Scalp Every One To Two Weeks

Although a scalp scrub can aid exfoliation, you may not require one to address your situation. Another thing to note is that you do not want to over-exfoliate, and avoid exfoliation if you have eczema or psoriasis. A scalp massage brush may dilate blood vessels under the skin, which may encourage hair growth. If you use a scalp scrub during a massage with this brush, you may help slough away dead skin cells, oils, and anything else clogging your hair follicles. 

Try Scalp Oiling

If you regularly massage oil into your scalp, you may help address dryness or build-up. Scalp oiling is especially beneficial for dehydrated hair follicles, and it preps the hair for styling. If you have dandruff, however, avoid scalp oiling. This is a process that you should only do if your scalp is in need of more moisture because it helps boost circulation and decongests the scalp. 

Visit A Head Spa

Depending on where you live, a head spa may not be accessible to you. A head spa basically offers treatments that address things concerning your scalp. Think of it like giving your scalp a facial! These places stem from the Japanese practice, where scalp-centric services are offered at many salons. A visit to a head spa can be beneficial, but may only provide temporary relief if your scalp concerns are more serious.

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When you think of an ideal location for the best sleep possible, a hospital never crosses your mind. The bright neon lights, the strange smells and noises, and, most importantly, the bed is not conducive to a good night’s sleep. The sheets are scratchy and your reason for being in the hospital often gets in the way of optimal sleep. Although you won’t get the best rest of your life in a hospital, there are a few tips to help you catch some quality shut-eye. 

Why Good Sleep Matters

You know how much better it feels to wake up after a night of sound sleep than after a night of tossing and turning. Health experts understand the link between sleep and recovery, and that’s especially true if you are in the hospital. If you are in the hospital, you are most likely sick or in pain. Since the body is under a lot of stress, quality sleep can help accelerate recovery, and lack of sleep will only make your issues worse. According to sleep experts, quality sleep aids your recover in the following ways:

• Reduces stress hormone levels and increases alertness and energy.
• Decreases inflammation, which helps your tissues heal faster.
• Supports the immune system by allowing the body to produce antibodies, which the body produces less of when sleep is less than great.
• Improves your body’s ability to metabolize sugar. Hyperglycemia (high blood sugar) can get in the way of the body’s recovery, according to researchers. 

All that is to say that sleep matters a great deal for your immune system and overall healing. Sleep during a hospital stay is integral for recovery, especially for older adults, because lack of sleep contributes to delirium. Without sufficient deep sleep, the brain cannot properly get rid of toxic metabolites, which leads to disorientation and agitation. That’s why experts have detailed the following tips for better sleep during your hospital stay. 

Stay Consistent With Your Sleep Schedule

Ideally, replicate the same schedule you have at home during your hospital stay, or as close as you can. Avoid big meals close to bedtime and skip alcohol and caffeinated beverages in the evening. If you turn off screens at 9 p.m. and read for another 30 minutes to aid sleep, maintain this practice. Be consistent with any routines you may have, and that includes waking up at your usual time as well. 

Be Active During The Day (If Possible)

This will all depend on why you are in the hospital and your overall ability to engage in light exercise. Remaining in your bed all day leads to poor sleep, and experts agree on the sentiment that being vertical by day leads to better sleep horizontally at night. Try to get out of bed as much as possible and move around to the best of your ability. If you cannot get out of bed, change the incline of the bed to be in a seated position. You can also engage in chair exercises, which you can learn more about by clicking here. Lastly, take care not to nap too much because excessive napping makes it harder to fall asleep at night.

Reduce Sound And Light At Night

In a hospital, it is very unlikely that you can replicate the blackout curtains and quiet comfort of your bedroom. Cover your eyes with a sleep mask to establish darkness and use ear plugs or headphones to help block out sound. You can also use a white noise machine, or an app on your phone if you are unable to bring your sleep machine from home. Try to avoid bright blue light from screens, especially an hour before you go to sleep. 

Request Comfortable Items

If you can boost your comfort, why not? If you cannot bring a pillow or your cozy blanket from home, you can ask for extra pillows or blankets to make your bed more comfortable. You can also request to move to a room without a roommate if yours is disruptive. 

Check Your Hospital’s Sleep Protocols

If you have to spend the night in the hospital, you may be woken up several times. Phlebotomists, for example, usually collect blood from patients at 4 a.m., so that labs are ready when physicians make their rounds. Nurses may stop by once or twice to check your blood pressure as well. None of that is conducive to a good night’s sleep! Researchers note that taking vitals from every hospitalized patient every four hours may not be necessary. It is better to talk with your doctors and nurses to contribute to better sleep. For example, you can ask for your blood to be drawn during waking hours, and whether you need overnight vitals. If they must wake you during the night, ask to have everything done at once. That will lead to fewer nighttime disturbances and better sleep. 

Get Light During The Day

Exposing yourself to natural light during the day can help the body better prepare for sleep at night. Open your blinds during the day and engage in light exercise if possible. Depending on your room setup, that may or may not be possible. Just remember that natural light in the day and darkness at night is beneficial for your circadian rhythm.

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A 2021 study found that people who practiced mindful meditation during COVID-19 reported better mental health than those who didn’t. Those participants also felt that it was easier to be more aware of their surroundings, while simultaneously connecting with inner feelings. By practicing mindfulness, you can benefit the mind and body, and this doesn’t have to be a trivial or difficult thing. Simple breathing exercises, yoga, or other small daily habits can improve mindfulness. 

What Is Mindfulness?

Mindfulness is a sense of awareness of your surroundings and your internal state of being. A mindfulness practice, then, helps you acknowledge your thoughts in a healthy, productive way. In doing so, you can avoid destructive habits or behaviors that cause stress. You can use mindfulness as a tool to mediate stress and promote relaxation. Modern practices tend to focus on meditation, attention, relaxation, and observing passing thoughts. 

In recent years, many reports have stressed the importance of mindfulness and how to practice it in the workplace. Expert advice or blog posts don’t always explain how to make mindfulness a sustainable practice. The following hacks can help you make mindfulness a daily habit. The goal is that you won’t need to think about mindfulness one day in the future because it will be a natural part of your day.

Find Mindfulness Role Models

Find people in your life that are very centered or grounded. If you don’t have these in your family or friend group, consider finding inspiration online or on social media. Allow these people to inspire you and lead you down a more mindful path. Perhaps you follow an Instagram profile that gives you new daily affirmations. Mindfulness can help you realize your happiness via regular practice!

There Are No Mistakes

A lot of people think that there is a right way to practice mindfulness. In reality, there are no mistakes, and it can take 10 to 200 days to make mindfulness a habit. Everyone makes mistakes, but the great thing about mindfulness is that you will eventually start to embrace it as your daily reality. One day, you will unconsciously be in the moment, but be kind to yourself as you begin your journey. 

Record Your Intentions

It can be beneficial to create a mindfulness mantra that you use as a trigger, for example, when you need to direct your focus to the present moment. It can be helpful to maintain a journal to track why you want to make mindfulness a daily habit. In this journal, you can release your frustrations or anything you want to let out. At the same time, write about the small, beautiful moments and then see which entries bring you more joy. Documenting your mindfulness can help cultivate more of it!

Don’t Censor Yourself

It is very easy for the mind to think about nothing and anything all at once. Yogis refer to the constant whirlwind of thoughts as “the monkey mind.” When practicing mindfulness, the goal is to witness these thoughts without attachment or judgment. Turn one of your senses in another direction and aim to become more aware of the moment, even if it is mundane. There is something very beautiful about observing yourself in the present!

Focus On The Benefits

As you engage in mindfulness practices daily, focus on the benefits you may or may not notice. Do you regularly engage in old, harmful, self-sabotaging routines? Is there anything different about you or the way you behave? Humans are naturally goal-oriented, which is not always a bad thing. Mindfulness is about the journey and commitment to the practice. Instead of focusing on a specific goal, empower yourself by realizing what you’ve gained along your journey.

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The afternoon slump is all too common in today’s day and age. You head to the coffee station in your office or convenience store for an energy drink. Perhaps you have a stash of caffeinated teas in your desk for this exact moment. Did you know that you can pull yourself out of a slump without caffeine, though? Although it may sound relaxing, engaging in a dynamic stretch routine helps bring you back to life and away from sleepiness. 

Gentle movements and dynamic stretching can slowly warm up the body by increasing circulation to your muscles, ligaments, and tendons. That process increases oxygen levels, according to exercise physiologists, and receiving more oxygen and nutrients from better blood flow can naturally lift you up. Not to mention, dynamic stretching is a great way to improve flexibility, correct posture, and delay onset muscle soreness. The following dynamic stretch routine only takes up five minutes of your time and is better than flooding your body with caffeine. Experiment to see if it works for you. 

Standing Rotation

Begin by standing tall with your arms resting by your sides. Widen your stance until your feet are about three feet apart. Lift your right heel up as you rotate towards your left side and reach your right arm up and across your body, making a straight line from your right foot to fingertips. Return to the starting position, take a breath, and then repeat on the other side. Continue alternating sides for a total of 10 reps per side. Just make sure that you are doing controlled, slow movements to feel the stretch.

Standing Cat Cow

Stand up straight in front of a chair, table, countertop, or another supportive item or surface. Place your hands on the supportive surface and walk your feet backward until your upper body and arms are parallel to the floor. On an exhale, round your back to enter the cat position and really open up your mid back. On an inhale, slowly arch the spine, soften your knees, and press your hands lightly into the surface to lengthen through the crown of your head. This is the cow portion of the stretch. Continue to alternate back and forth slowly for a total of eight reps. 

Lunge And Twist

Stand up straight with your feet hip-distance apart and arms by your sides. Step your right leg back to enter a reverse lunge, bending your left leg to stack your knee directly over your ankle. Aim to have your left thigh parallel to the ground, all the while engaging your core and right leg to ground yourself through the ball of your right foot. Raise your arms in front of you and slowly twist toward your left side. As you exhale, twist back to center and engage your core to remain with your arms out in front of you for a second. Repeat until you complete 10 reps and then switch sides. 

Standing Rotation And Squat

Begin in a wide stance and lower yourself into a deep squat, aligning your knees with your heels and kneecaps between your second and third toes. Keep your back straight and engage your core as you bring your hands together down in front of you. Rotate to the left side to reach your right arm up and away from you. Return to the center deep squat and sit there for a breath before standing tall and rotating to the right side. Repeat on the other side and continue to alternate sides until you complete 10 reps per side. 

Side Lunge Pulse

Begin by standing straight up with your feet shoulder-width apart and parallel to each other. Step your right foot to the right to enter a side lunge, sinking your butt back while keeping your back straight. Make sure to keep your hips back and don’t let your right knee extend over your right toes. Do 10 small, slow pulses in this position, breathing through each one. Return to the starting position and repeat on the left side. Complete one more round per side.

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If you wear makeup then you probably use micellar water to remove it at the end of the day. It dissolves makeup gently and cleanses the skin with ease. If you are conscious of what you put on your skin, perhaps you use a non-toxic micellar water, which can be quite expensive. Can you make your own non-toxic version and will it be as effective? The last thing you want is to have to scrub your face with elbow grease to remove makeup.

What Is Micellar Water?

Micellar (pronounced “mi-sell-ar”) water originated in France and is a common skin care product that aids makeup removal. Additionally, it works to remove impurities from the skin in a gentle way. The name comes from the word micelle, which is a collection of molecules. Micellar water has a mild concentration of soap or detergent molecules in the water, so there are microscopic bubbles that float in the water. It doesn’t feel like a soapy solution when you apply it; rather, it just feels like washing your face with water.

How Is It Different Than A Toner?

In a typical skin care routine, you apply a toner to your face after washing it with a cleanser. You usually follow up the toner application with a moisturizer or serum. Traditional toners help to get rid of excess oil or residual dirt or makeup that you don’t wash away with your cleanser. New toners are more focused on skin hydration, with cleansing taking a back seat. Water is the primary ingredient in most toners, and the same goes for micellar water. The difference between micellar water and toners is in the added ingredients (there are no micelles of soap, but low concentrations of alpha or beta hydroxy acids for anti-acne purposes). 

Does Micellar Water Remove Makeup?

Dermatologists agree that micellar water can get rid of most makeup and some waterproof cosmetic products. This is because regular micellar water contains a mild detergent. It doesn’t remove all types of makeup, though. Specialized makeup like stage makeup or certain types of waterproof cosmetics, such as mascara, prove difficult for micellar water to remove. It may remove some, but not all of it, and that is usually sufficient for most people. 

The Non-Toxic Version

The non-toxic micellar water recipe in this article only contains five ingredients, all of which are completely natural. It contains jojoba oil, coconut oil, vegetable glycerin, almond oil, and witch hazel. Jojoba oil is perfect for anyone with sensitive skin and it is incredibly hydrating, working to lock moisture into your skin. Some people use coconut oil to naturally remove makeup because it dissolves makeup and cleanses the skin with its antimicrobial properties. Almond oil isn’t necessary for the recipe, but it helps to add extra moisture and reduces puffiness. Vegetable glycerin is another moisture-locking ingredient that helps to soothe the skin and break down grime and makeup. Finally, witch hazel works to relieve inflammation, fight acne, and tighten your pores. 

DIY Non-Toxic Micellar Water

Ingredients:

• 1 cup distilled water
• 2 teaspoons jojoba oil
• 1 tablespoon fractionated coconut oil
• 1 teaspoon almond oil
• 2 teaspoon vegetable glycerin
• 1 tablespoon witch hazel

Instructions:

• Pour all of the ingredients into a sealable container and shake well to combine. 
• When you use this micellar water to remove makeup, make sure to use it with a reusable cotton round. 
• This recipe feels exactly like any store bought version, if not better! Let us know how you like it in the comments below.

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It’s no secret that a lot of people struggle to fall asleep, or stay asleep. According to the American Sleep Apnea Association, about 50 to 70 million Americans have sleep disorders. One in three adults do not get the recommended amount of uninterrupted sleep they need nightly to optimize their health.In 2022, only 32% of Americans reported very good or excellent sleep. 

If you have difficulty with sleep, be it falling asleep or staying asleep, you have to fix the problem. Easier said than done, right? Sleep is a fundamental part of your overall health and well-being, and insufficient sleep can negatively affect your health. That is why many sleep experts recommend establishing a healthy nighttime routine. Give yourself an hour or more to relax before you actually go to bed. Wrap up your tasks around eight o’clock at night and take time for yourself. 

In this post, we will detail some helpful tips that can calm the mind and body before bed. Take some quality “me time” at night because you can’t care for others if you don’t care for yourself. You don’t have to do everything on this list, but a lot of people find many portions of this routine very helpful.

Watch Your Favorite Show

There is a lot of evidence that indicates a problem with screen time before bed. Going from your computer, to the TV, and then to your phone as you get into bed is not what this tip is about. Most people have busy schedules, so allot one hour, or thereabouts, to watch an episode of whatever you are watching. That could be your favorite show or some funny YouTube videos. It is 100% acceptable to spend time on other things that work, chores, or schoolwork. You can easily get lost in your priorities, but don’t forget that your health is also a priority. Just make sure to turn off screens about an hour before bedtime. 

Plan Your Day

Not to add another item to your to-do list, but this can be a great thing to add to your nighttime self-care routine. Plan out your next day in order to get a better visual of what you need to do. Once you write your list, separate your hard priorities, soft priorities, and non-urgent tasks. Do you like to accomplish tasks in blocks of time? Place the priorities in your planner and choose time frames, during which you can complete them. Add your most difficult tasks to the start of your day because your brain will be fresh, so you can knock them out in a breeze. 

A Break Is Encouraged

It is perfectly acceptable to take a break. In fact, you deserve a break! You have probably been sucked into the work vortex, being pulled every which way to complete tasks with quick turn-around deadlines. When you have a moment to yourself, taking a break to rest can feel unproductive, but this relaxation time is often necessary for your overall health. After a long day of racing around town or a stressful day in the office, put yourself first in the evening. Your self-care nighttime routine is the break you deserve.

Hone Your Skin Care Routine

It’s easy to just skip your skin care routine after a long day. The energy levels are low and the effort to care for your skin just isn’t there. Don’t be that person! Your skin needs love, too! Going through your nightly skin care routine can help prevent breakouts, which can often result from stress, overeating, or lack of skin cleansing. This routine doesn’t have to be a 15-step process, just so you know. You can use a simple cleanser, moisturizer, and eye cream as your primary products. Just make sure they are high quality and as natural as can be. 

Read A Good Book

A lot of people want to read, but they can’t find the time. Reading in the morning is not feasible and you definitely don’t want to read during your lunch break. Why not incorporate reading into your nighttime self-care routine? Reading can help you unwind and may even help lull you to sleep after a solid 30-40 minutes. This is a great thing to do in place of watching TV right before bed. If reading an actual book proves difficult, consider listening to an audiobook. This is a great option, but just make sure you aren’t playing games on your phone while you listen to the book. Lie in bed and let the writing take you places. 

Tidy Up Just A Little

A 10-minute tidy-up can go a long way in relaxing your mind before bed. You don’t have to worry about a cluttered room or mess if you spend a small amount of time cleaning up at night. Nobody wants to wake up to a sink full of dishes or a pile of clothes that you didn’t put away. Waking up to a task like this can bring your mood down in the morning because it makes it seem like you have more things to do than there really are. Don’t let yourself start out in a slump! Set a timer on your phone for 10 minutes and clean up as much as you can during this time. A huge mess can seem intimidating, but you’ll be surprised to see how much you can tackle in just 10 minutes!

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