What do we know about pooping? Well, we know that maintaining regular bowel movements is a key indicator of good digestive health. The frequency of bowel movements, however, can vary widely among people. When you understand what constitutes “normal” bowel habits, you can make the necessary changes or seek medical advice to maintain optimal digestion. So how often should you poop? Continue reading to find out. 

How Often Should You Poop?

Bowel frequency is an interesting topic of conversation. Many health experts suggest that it is perfectly normal to have anywhere from three bowel movements per day to three per week. One study published in the Scandinavian Journal of Gastroenterology confirmed that information, regardless of age or gender. There is also no general answer for how often you should poop, but people tend to have their daily bowel movement habits. If you poop three times per week or less, something is going on. We always say that eliminating between one to three times per day is an indication of optimal digestive health.

What Affects Poop Frequency?

Hydration

When you drink enough water, your stool softens and becomes easier to pass. That is why staying hydrated is an important factor for maintaining regular bowel movements. According to research, increasing your fiber and fluid intake can significantly enhance stool frequency. One study showed that participants who consumed 25 grams of fiber daily, in addition to two liters of water, showed greater improvements in stool frequency than those with lower fiber and fluid intake. 

Stress

Emotional stress and poor mental health can actually alter your bowel habits and affect frequency. Research suggests that psychological stress can influence functional gastrointestinal disorders, such as irritable bowel syndrome (IBS). A little stress can make it more difficult to empty the stomach, which stimulates colonic transit. That ultimately leads to alterations in stool consistency and frequency. Another study involved 10- to 16-year-olds and found that exposure to stressful life events was linked to bowel movements that occurred less than three times per week. Additionally, those bowel movements were often painful or strained. More research on children between the ages of nine and 10 found that psychological stress and negative family factors increased the rate of constipation. 

Physical Activity

It is well-documented that regular exercise stimulates peristalsis, the intestinal contractions that encourage bowel movements. One analysis found that vigorous exercise positively influenced women, but results were mixed among male participants. Another study found that moderate exercise, such as cycling or jogging, accelerated gut transit time, but did not alter stool weight or frequency. Additionally, a Nurses’ Health Study suggests that daily physical activity can lower the risk of constipation. 

Diet

Increasing fiber intake from vegetables, fruits, and whole grains can influence stool frequency. It is rather unsurprising, then, that vegetarian and vegans tend to have more frequent bowel movements than meat-eaters. That isn’t to say that all vegans and vegetarians have optimal regularity, but they do tend to eat more fruits, vegetables, nuts, seeds, legumes, and whole grains than meat-eaters. Another study found that increasing fiber intake increased stool frequency and made stool softer. Vegans with the highest fiber intake experience the most frequent bowel movements, even more than vegetarians and omnivores.  

What Does The Consistency Of Your Pooping Mean?

Both the consistency and frequency of stool is integral to overall health. The Bristol Stool Form Scale classifies stool types from 1 (hard lumps) to 7 (watery liquid). You want to be somewhere around type 3 or 4, which is considered normal. These types are well-formed stools that are easy to pass, meaning they are soft and sausage- or snake-like. You can support healthy pooping by: 

• Stay hydrated: drinking at least half your body weight in ounces of water per day. If you weigh 150 pounds and divide that by two to get. 75, you should drink 75 ounces of water per day.
• Exercise regularly: Movement leads to movement, if you catch our drift. Walking, jogging, swimming, and other forms of light to moderate exercise can benefit your digestive health. 
• Increase fiber intake: Ideally, aim to consume 25-30 grams of fiber per day. Aim to get your fiber from fruits, vegetables, legumes, and whole grains. 
• Manage your stress: Experiment with different stress-reducing techniques, such as meditation, yoga, or breathing exercises to reduce stress and promote healthy bowel movements.

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Depending on who you are, breakfast may or may not be the most important meal of the day. Some people skip breakfast as part of an intermittent fasting meal plan, while others require the nutrients from that meal to power them until lunch. Given that breakfast is the first meal of the day, it is your chance to give your body nutrient-dense foods for energy and focus. 

The unfortunate reality is that there are many breakfast foods in the Standard American Diet that do more harm than good. Fueling the body with bacon, eggs, and toast is not on par with homemade chia pudding, for example. Some breakfast foods provide all-day clarity, while others cause stress and wreak havoc on your brain. Continue reading to learn about a number of breakfast foods that can cause stress and make the brain tired. 

Loaded Coffee

What is a loaded coffee? We can assure you that it is not a velvety cup of black coffee that you made with a French press or pour over. A loaded coffee contains refined sugars (a lot of them), artificial flavors, and dairy, all of which increase inflammation in the brain and body. Inflammation can increase symptoms of psychological stress and impair cognitive functions. Avoid the sugary treat and consider straight black coffee or an almond milk cappuccino. 

Cereals

There are a handful of breakfast cereals that have their benefits, but most cereals are loaded with sugars. Are they easy to prepare in the morning? Absolutely, but that is because you only need to add your choice of milk or non-dairy milk. Unfortunately, cereal boasts no cognitive benefits, as most varieties are devoid of nutrients. It is better to nourish the body with whole grains, nuts, and healthy fats. A great example of that is a bowl of oatmeal or overnight oats. Don’t miss your opportunity to nourish your body!

Fruity Yogurts

You have seen the strawberry banana or vanilla yogurt with granola pack in the grocery store before. These are sugar bombs, but the yogurt aspect makes you think it is a healthy breakfast choice. Plain Greek yogurt with fresh berries, however, is a great breakfast option that can promote gut and brain health. Fruit-flavored yogurts are different, and you can see that difference by reading the nutrition label. For your reference, four grams of sugar equates to one teaspoon, so make sure that you are not consuming eight to 10 grams of sugar per serving on something that is supposed to be healthy. 

“The Detective”

We are giving this name to the classic combo of donuts and coffee, due to the stereotypical police officer/detective eating donuts and drinking coffee. Plain black coffee can provide some valuable nutrients, but that donut does away with it all. Not only does eating a donut make you want to eat more, but it also makes you crave unhealthy carbs. Donuts are loaded with pro-inflammatory carbohydrates and inflammatory oils. Both can set you up for short-term brain fog and poor memory outcomes in the long run. 

All-Fruit Smoothies

A smoothie is a great way to deliver a lot of nutrients to the body in one fell swoop. It is a great breakfast item, but the problem is when you only include fruit in the smoothie. You don’t want to make a sweet milkshake in disguise, which is why we encourage you to blend a mixture of fruits and vegetables. If you only consume all-fruit smoothies, you may experience a big blood sugar spike, which can cause an energy crash a few hours later. Don’t let yourself become a victim of fatigue, anxiety, and general irritability! 

Breakfast Burritos

A breakfast burrito can be made with healthy ingredients. If you only include eggs, bacon, potatoes, and cheese, though, you may wind up feeling bloated and run-down. The tortilla also introduces unnecessary simple carbohydrates and refined starches. If you want to make a breakfast burrito healthier for the gut and brain, consider skipping the wrap and enjoy some scrambled eggs with fresh vegetables, black beans, and a splash of salsa.

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Let us set a very common scene for you quickly. You prepare your bedroom for sleepy time, turning on the fan, fluffing your pillow, and making sure everything else is just right. After you lie down and turn off the lights, you realize that you are alone with your own thoughts. Perhaps you spiral out of control about diseases that you don’t have, financial hardships, family members, and other stupid things that you don’t need to think about when going to bed. 

When you are in this situation, it feels like you cannot turn off your brain. Before you know it, you look at your phone and it is three in the morning. You have to wake up in a few hours to start the day, and that only propels your anxiety to a whole other level. The next thing you know, the sun is peaking through your curtains and it is time for you to greet the day, as much as you don’t want to. 

The goal is to get peaceful and restful sleep every night so that you feel refreshed when you wake up. What is the mind doing at night and how can you shut it down?

The Science Of Sleep

To give you a quick overview, you must know about two thought networks. The first is the central executive network (CEN) and the second is the default mode network (DMN). The former runs when you focus your attention on something, making it purposeful and task-oriented. The latter runs whenever the CEN is off and it is the general mental chatter that you hear all day long. DMN is essentially your stream of consciousness. 

The bad news is that the DMN is negatively biased, so it loves to point out the worst qualities you have. It brings up all of your most painful or embarrassing memories. Sleep experts note that one of the most critical stages of falling asleep is uncoupling the DMN. That basically means that you have to get areas of the brain to stop talking to each other. The CEN is tired at night, so it becomes more difficult to get the DMN to turn off because your ability to focus decreases. 

If you are uptight and stressed, the DMN may also not want to turn off. Researchers at Brown University watched people fall asleep in a brain scanner to better understand why people have a hard time going to sleep at hotels. They observed that the left hemisphere of the DMN remained more active than the rest of the brain during the first night. It woke up other areas of the brain when something unexpected happened, such as a hotel door closing or a voice in the hall. The more alert the DMN was to the outside world during the study, the longer it took for people to fall asleep. It was the DMN that kept them awake and alert when they really wanted to be asleep.

How To Train Your DMN For Better Sleep

Now that you have a better understanding of how the brain keeps you up at night, you can learn ways to override the DMN. The following techniques will help you fall asleep. Experiment with them and see which one works best for you. 

Read Something Uninteresting

If your DMN will not be quiet, find something neutral, boring, or uninteresting to read or listen to. Some people suggest watching something boring, but it’s best to limit blue light exposure before bed. Reading is great, but it is a big leap to go from an anxiety spell to a book. In that instance, an audiobook or podcast might be a better option. Perhaps an astronomer talking about Venus’ relationship to a black hole might soothe you and help you drift off to sleep. 

Force Your Mind To Remember Something

One of the scariest parts about going to sleep is the actual going-to-sleep part. The reason for that is because so many people struggle with sleep. That is true whether you are beginning to go to bed or trying to fall back asleep after waking up in the middle of the night. When you actively ask the brain to do something, you prevent the DMN from the chaos it causes. Try to remember something that you read or listened to from the previous tip. You can also try to remember the plot of a movie or book that you read/watched recently. Give yourself a cognitive task while falling asleep and the DMN won’t steal the show!

Breathe

It is very easy to feel stressed out when the DMN gets caught up in its worries and insecurities. You may feel your breathing become shallow and your muscles can clench. If the DMN is firing on all cylinders, you may clench your jaw and experience nightmares. To help calm the DMN, try soothing the body with some deep breaths. You can also engage in breathing techniques that promote more restful sleep. 

Take A Hot Bath

As a quick note, do not take a hot bath right before you are about to go to sleep. Hop in the bath to soak about two hours before bedtime. Research shows that a hot bath or shower at night can help people fall asleep almost as fast as people who take Ambien. Why does a hot bath or shower help the body shut down? In the hours leading up to bedtime, the body temperature naturally drops. A hot bath or shower simulates this process, helping to improve sleep duration and quality.

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Caffeine…it’s the drug that has billions of people worldwide firmly in its grasp. In the United States, an estimated nine in 10 people consume caffeine at least once per day, with coffee being the most popular caffeinated drink. This is incredibly true when you consider the amount of products that say things like, “Don’t talk to me before coffee.” If you are one of the few people who enjoy a caffeine-free lifestyle, fear not because you are not alone. 

The Food and Drug Administration (FDA) reports that consuming 400 milligrams (mg) of caffeine daily is not linked to negative side effects. That is about two to three 12-ounce cups of coffee. Health experts actually confirm that there are several benefits of consuming caffeine, including faster metabolism and lower risk of diabetes, heart disease, and Alzheimer’s disease. That said, some researchers found a wider range of benefits by completely eliminating caffeine from your diet. Continue reading to learn more about the benefits of living caffeine-free.

Better Sleep

If you drink caffeine religiously, especially later in the day, your sleep may be affected. A 2023 review found that drinking caffeine during the day could reduce total nighttime sleep and affect sleep quality. Reduced sleep and poor sleep quality can result in daytime drowsiness, stress, and excess eating. That is especially true if you drink caffeine within eight hours of going to bed. You may also find that being caffeine-free helps you fall asleep more easily. 

May Improve Dental Health

How many of you have gone to the dentist for a teeth cleaning and realized that the hygienist spends extra time on the insides of your front teeth? That is primarily stain from tea or coffee, but it can be from other things as well. Many caffeinated beverages, including energy drinks, can stain the teeth. The reason for that is because caffeinated beverages contain a lot of tannins, which cause buildup and discoloration of tooth enamel. Additionally, the acidity of caffeinated beverages can also contribute to enamel wear and decay. 

Balanced Brain Chemistry

Caffeine has an effect on your mood, which is why many people perk up after a cup of coffee. Caffeine alters brain chemistry in a similar way to drugs like cocaine, and the same can be said for sugar. Researchers note that caffeine can fulfill some of the criteria used to measure drug dependence. Consuming more than 400 mg of caffeine per day can result in caffeine withdrawal symptoms when you stop drinking it. Some of these symptoms include anxiety, fatigue, headache, and sweats, and they begin 12 to 24 hours after consuming caffeine. After about nine days, the symptoms stop and you can start experiencing better alertness. 

Reduced Anxiety

If you consume too much caffeine (over 400 mg daily), you can experience feelings of anxiety and stress. Caffeine delivers a burst of energy, which is why many people consume it. That energy also stimulates the body’s fight or fight hormones, which can increase anxiety, nervousness, heart palpitations, and even panic attacks. If you are already prone to anxiety and stress, you may want to consider living a caffeine-free lifestyle. 

Lower Blood Pressure

Research on the relationship of caffeinated drinks affecting cardiovascular health and blood pressure is limited. The American Heart Association (AHA) suggests that drinking more than 12 eight-ounce cups of coffee per week can increase blood pressure, anxiety, and the risk of heart palpitations. That is most likely due to the stimulatory effect that caffeine has on the nervous system. The research is mixed because a 2023 review found that higher coffee consumption reduced the risk of  hypertension by 7%. The same report found that drinking one to three cups of coffee per day increased the risk of hypertension, so more research is needed.

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Walking is one of the most underrated forms of exercise. Everyone can do it anywhere, any time. This form of exercise may not be as impactful as a full-body, high-intensity interval workout or long distance run, but walking does do surprising wonders for the body. Walking aims to improve cardiovascular health by strengthening the heart and improving circulation. Walking also benefits your mental health, releasing endorphins that boost your mood to improve the overall mental state. 

There is something to be said about getting out of the house or office to go for a walk. It’s like a release that frees your mind and body from the confines of home or work. Research confirms that changing scenery, especially if you can see nature, has positive effects on mental health. As far as from a physical standpoint, walking in the middle of the day can help reduce the risk of lower back and knee pain, particularly if you do it on a regular basis. 

It is very exciting to see more and more research emerging about the benefits of walking. Ideally, you should aim to get 150 to 300 minutes of moderate-intensity exercise each week, which basically means each walk can last 30 minutes. Aim for about 5,000 steps or more per day. If you regularly hit that mark, consider the following tips to make your walk more effective. 

Try Interval Jogging Or Speed Walking

If you don’t want to engage in a full 30-minute jog, consider incorporating a faster pace at select times during your daily walk. Health experts suggest that doing interval-based training during your walk can improve cardiovascular health. You can walk for two minutes and then speed walk for 30 seconds to one minute. Continue alternating between walking and fast walking, or even light jogging, and you will notice the difference in how your body feels. You can increase the interval times as your body adjusts to the new walking regimen. 

Walk Along A Hilly Path

Sure, walking on flat ground is perfectly fine, especially if you have knee or foot issues. Walking downhill can help improve muscle strength in your lower extremities, in addition to reducing the stress on the cardiovascular system. If you don’t have hiking trails accessible to you, find a hilly neighborhood and you’ll be good to go. Interestingly enough, walking downhill puts less stress on your breathing and heart rate. Walking uphill, on the other hand, challenges the cardiovascular system and can benefit people with knee problems. No matter if you are going downhill or uphill, remain consistent with your routine so that your body can get used to walking in hilly areas. Lastly, don’t be afraid to return to a flatter path every now and again to make life easier on yourself. 

Maintain A Quick Walking Pace

Movement is better than no movement at all, but walking at a snail’s pace will not enhance your walk. Walking briskly counts toward your 150 minutes of moderately-intense aerobic activity that health experts recommend. It can be tricky to know your heart rate during your walk, but a great way to keep up the quick pace is by listening to upbeat music. Push yourself by listening to songs that are at least 100 beats per minute (BPM) and you will move with the music. You can search the web or streaming platforms for songs with that BPM. If that pace is a little too quick for you, you can slow down every other song to help maintain consistency. The last thing you want to do is stop walking!

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The beaches are filling up, the pools are open, and cookouts are aplenty. Your city may even put together outdoor summer concerts, or you may have a vacation lined up. If you have children, they may be in summer camps or looking forward to playdates and other summertime activities. All of that was exhausting to read, right? Now, imagine coordinating all of that and getting to every engagement!

There are internal and external pressures to make the most of your summer. Those factors may push you into overdrive during the seemingly “laid-back and chill” season. If going to the beach becomes a chore instead of a jovial experience, you are likely experiencing a burnout. The term “burnout” is a common workplace term because exhaustion from work is quite common. Work-related stress can also cause you to burnout, but this term is a bit more broad now. 

During the pandemic, many parents experienced burnouts. Monitoring scholastic Zoom sessions, keeping the children occupied and safe, and having to work and worry about the future did anything but relax parents. A 2022 report noted feelings or irritability, emotional detachment, and a general overwhelmed feeling as a parental burnout. The primary takeaway, according to mental health experts, is that a burnout tends to result from an over-stressed life. Physical, mental, and emotional elements can all cause exhaustion and varying emotions, but you can control them if you know what to do. 

Why Is Summer Causing A Burnout?

The summer burnout is real, according to psychologists. Why is that the case when summer is a traditionally a relaxing time of year? People enter summer with certain expectations, the most common of which is that it will be exciting, amazing, and incredibly fun. That mentality over-commits yourself to potential opportunities that come your way. That, in turn, causes you to feel overwhelmed and ambushed. The differing schedules, vacations, child pickups, and more are all moving parts that require mental energy. Not only that, but the schedules are very tiring and fill up your plate. 

If you feel burned out and want to enjoy the rest of your summer, consider the following tips to help you cope with a burnout. 

Embrace Flexibility

As a human, it is very natural to think in a very black and white way. For example, you either go to your friend’s barbecue or you don’t. In reality, there are many decisions you can make about certain events, or anything involving your participation. If your neighbor invites you over for a backyard cookout, go over for a drink and then head out. Part-time attendance is a beautiful thing, giving you all the perks of participating and enjoying down time as well. Always ask yourself what actions will serve you in the best way and go from there. Being flexible is a skill, and an amazing one at that!

Focus On One Thing At A Time

If you multitask your way through life, you tend to skip over crucial details. Some people look at multitasking as a way to fit everything in, but it can fuel inattention and an unproductive attitude. If you work at the pool or beach while trying to enjoy yourself and monitor your children, your full attention is not directed at any of the tasks. In order to prioritize one thing, you have to de-prioritize another thing. Splitting your focus is a surefire way to burn yourself out, but focusing on one thing at a time can help you take back control of your life. For example, put your phone down if you’re working and stop working if you want to enjoy family time. 

Create A Summer Value Statement

What do you want to embrace this summer? Do you want to learn more about yourself, or do you want to become more adept at anticipating the needs of others? A value statement can help you avoid a burnout because it outlines personal or family qualities to which you want to adhere. Whatever you value is the right answer! Think about the ways you behave this summer and see if your actions align with your value statement. When invitations or obligations arise, you can decide how you want to act according to your value statement. 

Check In With Yourself

It can occasionally feel like life is running away from you, but you can pivot, assess, and redirect your efforts to prevent that from happening. Psychologists encourage you to regularly check in with yourself to avoid disconnecting entirely. If you feel frazzled, take time to hit the pause button and ask yourself what you need. Do you need more rest and relaxation? Perhaps you need to spend less time operating around your kids’ schedules. Try to establish a regular practice of seeing what you need to make summer as enjoyable as possible. 

Schedule Time To Do Less

You most likely have a to-do list, but is “do less” on that list? If you are constantly on the move and feel stressed, give yourself permission to scale back. Try to list out everything that you have to do in the coming week, or month if you prefer a long-term view. Ask yourself what you can cut out, or what’s easiest to cut. Sometimes, you just need to watch some TV or read a book. Other times you may want to go for a run or head to the beach with friends. Don’t be afraid to do less because it is often a great remedy!

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With just four ingredients, this seasonal cherry smoothie is about to be your new summer favorite. It is creamy, raw vegan, and filled with more flavor than you can imagine. It is easy to prepare and what is most impressive about it is that it strikes a balance between the right amount of sweetness and texture. Rich in a variety of vitamins, minerals, antioxidants, and other micros and macros, this smoothie is a new favorite.

Depending on where you live and which stores you have access to, cherries may be available throughout the year, or during a few seasons. For the most part, summer is the season of cherries, in addition to other stone fruit, such as nectarines, apricots, peaches, and plums. Cherries exhibit a high antioxidant content, which is beneficial for fighting oxidative stress, which can increase the risk of chronic illnesses. Cherries are especially rich in polyphenols, a group of plant compounds that reduce inflammation, fight cellular damage, and promote overall health. One study found that a diet rich in polyphenols can protect against diabetes, heart disease, certain cancers, and cognitive decline.

Due to their anti-inflammatory properties, cherries may also improve symptoms of gout and arthritis. A systematic review from 2019 found that cherries may decrease uric acid levels in the body, making them useful for fighting gout flare-ups. A separate controlled study from 2023 found that a supplement of tart cherry taken for 12 weeks was able to lower inflammation in patients with gout. Due to their ability to reduce oxidative stress, cherries may suppress inflammatory proteins, which may reduce arthritic symptoms.

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Do you feel a bit of brain fog in these hotter months? It’s logical to think that your sleep pattern may be to blame, but the heat may have a bigger influence on brain health than you realize. A few summers ago, researchers in Boston studied young adults living in college dorm rooms during a heat wave. Some of the participants had central air conditioning (AC) and slept in a 71-degree Fahrenheit (F) environment. Other participants did not have AC and the room averaged 80 degrees F.

For nearly two weeks of the study, students took a few tests every morning administered via their cell phones. The students who had to sleep in the hotter environment performed measurably worse on the tests than the students who slept in the cooler environment. One of the tests involved math, requiring simple addition and subtraction. A second test, the Stroop test, jumbled words and colors. If the participants saw the word “red” in a blue circle, they had to respond “blue,” according to the study authors. 

If your reaction time is slower, then you may get tripped up more easily on certain questions. Researchers behind the study found that heat slows your reaction time. In fact, they saw reductions in the order of 10% in response times and accuracy. Part of that may stem from interrupted sleep, or lack of sleep. When the sleeping environment is hotter and you are not accustomed to heat, it is much more difficult to get quality sleep. That said, a body of research suggests that the heat itself interferes with cognition. 

What Does Other Research Say?

A similar study from 2021 documented reduced cognitive performance at temperatures of 79 degrees F. As the temperatures rose during the study, researchers observed lower activity in the parasympathetic nervous system, which is the anti-stress system that can help you remain calm. Additionally, researchers noticed that oxygen saturation levels in the blood were much lower at higher temperatures. That most likely explained the reduction in cognitive performance. 

Other studies found that higher temperatures in an office setting made office workers score lower on standardized tests. One of those studies found that productivity in the workplace was higher when the air temperature averaged 72 degrees F. Productivity began to decrease once temperatures reached the mid-70s. Additional research found that high school students performed more poorly on standardized tests when the days were hotter. Hotter days also made students more irritable or moodier, which may result from elevated cortisol levels. Too much cortisol in the body can induce frequent stress responses. 

Given that extreme heat waves are more common nowadays, health experts are more interested in understanding how heat can influence mechanisms that influence anxiety-related problems and mood. A study from 2022 found that hospital visits for mental health-related issues rose during extremely hot weather. That is consistent with what a lot of physicians explain. 

How Do You Combat The Effects Of Heat?

First and foremost, you need to hydrate as much as possible when the weather is hot. In hotter weather, you lose more sweat, so you have to replenish those fluids. In addition to water, drink electrolyte beverages (preferably not sugary sports drinks) that help replenish lost nutrients. In regards to the first study we discussed at the beginning of the article, students that slept in hot rooms drank less than six glasses of liquid per day. Prior research showed that being slightly dehydrated led to impaired cognitive performance. Drink plenty of water to keep your physical and mental health working optimally!

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You’ve got your beach bag, cooler, and bathing suit ready, but what about essential oils? Believe it or not, the beach isn’t the only thing that can offer an uplifting and refreshing experience during the summer. Summery essential oils offer cooling properties that make them ideal during warmer months. Some of the essential oils in this article even offer protection against insects, sun exposure, and overheating, in addition to supporting your skin, energy, and mood. 

Most of the summer essential oils offer anti-inflammatory, soothing, and antimicrobial properties. They assist in helping you stay balanced during hot and humid weather. They tend to have floral, citrusy, and herbaceous aromas, making them perfect for diffusing in the home. You can also use them in DIY body sprays, apply them in diluted form to the skin, or add them to your summer skin or hair care routines. 

Spearmint Essential Oil

Different to peppermint essential oil but still similar, spearmint essential oil offers a cooling sensation that may help relieve tension, improve focus, and freshen the home. It has a milder aroma than peppermint essential oil, but still gives off an uplifting, minty scent. Spearmint essential oil is great for those who are sensitive to strong oils. Some studies found that it may soothe headaches, freshen breath, and support digestion.

Cedarwood Essential Oil

Cedarwood essential oil has a woody aroma that helps to calm the nervous system. Many people value it during the summer because it exhibits potent insect-repelling abilities. It may also help with oily or acne-prone skin, and even lends itself to nighttime diffusions to promote better sleep. 

Citronella Essential Oil

Citronella is a well-known plant that helps repel bugs, especially mosquitos. The essential oil is very energizing and deodorizing, making it a great oil for outdoor gatherings. Citronella is a must-have during summer, particularly if you want to spend your evenings outdoors in the summer. You can use it in a diffuser to help repel mosquitos, or even add it to homemade body sprays. 

Citrus Essential Oils

Known for their uplifting and invigorating properties, citrus essential oils can help boost energy, promote positivity, and provide a zesty scent. Citrus oils, including lemon, orange, and grapefruit, exhibit antimicrobial and detoxifying properties, helping support digestion and immunity, two things that are challenged by extreme heat. Lemon essential oil may offer relief from nausea and assist with skin care management. Grapefruit essential oil, similar to lemon, offers antibacterial properties and may help reduce stress and sugar cravings. Finally, orange essential oil is a great one to use during summer, due to its immune-boosting effects. You can also add it to DIY non-toxic cleaning products. 

Tea Tree Oil

Offering antibacterial and antiseptic properties, tea tree oil is highly useful for minor cuts, scrapes or bug bites that occur during summer. It also exhibits anti-fungal activity, making it excellent for managing skin irritation, athlete’s foot, and acne. You can add tea tree oil to natural insect repellent recipes, foot sprays, scalp treatments, or DIY deodorant. 

Lavender Essential Oil

Lavender essential oil is commonly used to promote sleep, as its aroma helps to calm the mind and body. It can also help soothe sunburns, insect bites, and minor cuts. Lavender is a highly useful and versatile essential oil that shines during summer. The anti-inflammatory properties make it helpful for calming sensitive or irritated skin. 

Peppermint Essential Oil

Got a little annoying cricket chirping away outside your window at night? Time to bust out the peppermint essential oil! Crickets despise peppermint’s aroma, so you can place a few drops in your windowsills to deter them. Peppermint essential oil offers cooling effects, making it great for hot summer days. It may help lower body temperature when applied (diluted of course) to the skin and may soothe sunburns and heat rashes. From an aromatic standpoint, peppermint essential oil boosts alertness and may help relieve headaches. 

Bergamot Essential Oil

Bergamot essential oil exhibits a bright, citrusy aroma that may uplift your mood and reduce stress. It also supports emotional balance, making it great for summer anxiety or emotional burnout. Additionally, bergamot essential oil may help reduce the appearance of blemishes and balance oily skin. Avoid sun exposure after application due to bergamot’s photosensitivity, just like citrus essential oils.

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Just four simple ingredients and a simple method required to make this luxurious and refreshing apricot sorbet. Because it is a no-churn sorbet, an ice cream maker is not required for this recipe. You just need a food processor, a freezer-safe container, and a desire to enjoy a subtly sweet and tart sorbet. We love this sorbet because it is creamy, sweet, tart, refreshing, and made with simple methods.

Apricots are stone fruits that are in season during summer. They are low in calories and have a diverse nutritional profile. They contain vitamins, A, C & E, potassium, fiber, and powerful carotenoids, including zeaxanthin, beta-carotene, and lutein. Apricots also other flavonoids that may help the body fight off illnesses, including type 2 diabetes and heart disease. The primary flavonoids in apricots are catechins, chlorogenic acids, and quercetin. Working to neutralize free radicals and oxidative stress, these flavonoids may help reduce the risk of chronic illnesses and obesity. Do not peel your apricots because the peel boasts large quantities of fiber and other nutrients. Just make sure that you discard the pit (a.k.a. the stone), as that is inedible.

The best way to ensure that this sorbet has a great texture is to freeze the apricots ahead of blending them with the other ingredients. Just make sure to separate the slices to avoid them freezing in giant clumps. You can do this by laying them flat on a parchment paper-lined plate or baking tray. Once they are frozen, you can use them immediately to make the sorbet, or you can store them in a freezer bag or airtight container in the freezer until you are ready.

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The post Easy No-Churn Apricot Sorbet appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.