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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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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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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Without the lungs, you cannot survive. They are vital organs responsible for the delivery of oxygen throughout the body and the removal of carbon dioxide. With increasing levels of pollution and toxins in the environment, it is easy for the lungs to become overwhelmed and unable to function optimally. 

The good news is that there are many natural remedies, such as our Lungs & Respiratory formula, that help cleanse and nourish the lungs. If you do not cleanse the lungs, irritants, pollutants, and other toxins can build up in them, causing inflammation, respiratory issues, and potential health conditions like asthma. Lung cleansing helps improve overall respiratory health, making it easier to breathe and reducing the risk of respiratory infections. 

How Can Herbs Assist?

For centuries, people have used herbs or herbal remedies to treat various health conditions, including respiratory problems. Many herbs exhibit antioxidant, antimicrobial, and anti-inflammatory properties that work to cleanse the lungs. Upon consumption, the herbs in this article may help eliminate toxins and mucus from the lungs, which ultimately reduces inflammation and promotes better respiratory health. Continue reading to learn which herbs are helpful for eliminating mucus from the lungs. 

Hyssop

Exhibiting strong expectorant properties, hyssop can help clear out entrenched phlegm that gets stuck in the lungs. Hyssop is an antispasmodic herb, meaning it helps relieve spasms in the respiratory system and soothes coughs. Studies have found hyssop syrup to be effective for asthmatic patients with productive cough and higher body mass index (BMI). Other studies found it to be effective for cough relief. 

Licorice Root

Licorice root has been used in various traditional medicinal applications. It acts as a soothing agent, demulcent, coating agent, and an expectorant, meaning it works to loosen mucus and make it easier to expel from the lungs. It is also a naturally sweet herb, containing a compound that is nearly 50 times sweeter than sugar. 

Elecampane Root

Regarded for its ability to promote better respiratory health, elecampane tea exhibits several promising characteristics for optimal lung health. For example, elecampane root has expectorant, sedative, anti-fungal, relaxing, antitussive (cough suppressant), warming, and antimicrobial properties. Various studies confirm that elecampane can help soothe bronchial tube linings, in addition to serving as an expectorant to facilitate lung cleansing. In the 1800s, cough drops and lozenges were made from elecampane root. 

Peppermint

Peppermint is another herb that offers anti-inflammatory and antimicrobial properties. Containing menthol, peppermint can help relax the muscles in the respiratory tract, which makes it easier to breathe more easily. If you have a sore throat or cough, peppermint can also benefit you in this regard. Consume peppermint in the form of tea or add some peppermint essential oil to a diffuser and inhale the steam for a quick lung cleanse. 

Elderflowers

Elderflower is an astringent that is somewhat drying, but it manages to moisten the internal mucus membranes. It exhibits antiviral properties that benefit head colds or infections in the upper respiratory tract. Elderflower is a key herb in many herb blends that benefit lung health and immune function. In addition to the flower, elderberries offer lots of vitamins A & C, antiviral properties, and iron that is easy for the body to absorb. 

Oregano

Popular in various culinary applications, oregano has potent medicinal properties. Researchers note that carvacrol, a compound in oregano, exhibits antimicrobial and anti-inflammatory properties. Oregano may help clear mucus from the lungs and reduce inflammation, making it effective for lung cleansing. 

Marshmallow Root

Marshmallow root is a prominent ingredient in our Lungs and Respiratory formula, and for good reason. It is a demulcent herb that may help relieve swelling and irritation of mucus membranes, in addition to soothing the respiratory tract. Research shows that it acts like a protective film on inflamed mucosa, making it effective for soothing a dry cough.

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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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You want us to let you in on one of the easiest, most accessible, stress-relieving habits out there? Journaling is one of the best wellness tools that people do not use as much as they should. Not only can journaling help reduce stress and anxiety, but it can also spark self-discovery and promote gratitude. 

It is too easy to get overwhelmed by negative or worried thoughts that arise. If your thoughts do not serve you, you do not have to believe them. Journaling is a great tool to help you separate who you are as a person from thoughts that come up. So whether you are new to journaling or trying to resume an old habit, these tips should help set you up for journaling success. 

Start Slowly

Your first entry does not have to be a novel. In fact, biting off more than you can chew can deter you from journaling again. It is usually beneficial to have a time limit for your journal entries in the beginning stages of journaling. That helps relieve the pressure of getting started, but should you feel inspired with your flow then you can write more even if the timer goes off. The main takeaway is to start slow and then you can write pages as you get more comfortable with the habit. 

Set A Time To Journal

In addition to setting an amount of time to start journaling, you should also journal at the same time every day to develop the habit. For some people, it is beneficial to write down thoughts at the beginning of the day. Others find relief when they write down their feelings or thoughts before they go to bed. You can also try to anchor your journaling habits to other habits you already have, for example, when you drink coffee in the morning or during your lunch break. 

Pick Simple Tools

Journaling does not require a leather-bound notebook and a quill. In fact, you can use a note pad and regular pen or pencil to start. As long as you have something to write on and something to write with, you can start journaling. If you don’t like the practice of handwriting, consider using a blank document on your laptop or note-taking app on your phone. If you find it difficult to sit down and write, consider voice recordings, which you can then transcribe to see your thoughts on the page. 

Pick A Theme

In order to sharpen your self-awareness, jot down your feelings about a specific situation every day. You could start by writing one of the following themes: 

• This is what happened today. 
• I’m thinking these thoughts.
• I’m experiencing these feelings.

When you stick to a theme like that every day, it makes it much easier to start the journal. Over time, you can expand your journaling to include different topics, themes, or prompts. 

Try Using A Prompt

A prompt helps you start writing when you are not sure what to journal about. Prompts can also help you get to know yourself more intimately. You can try to experiment with one of the following prompts to encourage regular journaling:

• Describe something you fear or love doing and why. 
• Write about your dream vacation. Where would you go? What would you do, eat, or drink?
• Write about someone who inspires you and what traits of theirs that you admire. 
• Write about your favorite childhood memories. 
• Go out into nature and write about what you see or how you feel. 
• If you wake up tomorrow with everything you have ever wanted, how does that make you feel? Where are you? Who are you with? What are you doing?
• Describe a fictional character that reminds you of yourself and what makes you see yourself in the character. 
• Write about things in your life that you are grateful for, be they big or small. 

Journaling for a few minutes every day may help reduce stress, boost overall well-being, and allow you to reflect on what you need/want in life. To make it a habit, start with a few minutes every day at a certain time, using a prompt if necessary. You will see that your journaling habits change over time as you get more comfortable with the process. There is no specific or right way to journal!

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Spring is a beautiful, blossoming season for many, but it brings misery to those who suffer from seasonal allergies. Trees and flowers bloom, weeds release pollen, and fresh cut grass causes obnoxious sneezing. An estimated 40 to 60 million people experience seasonal allergies each year, or about 20% of people living in certain countries. 

When left untreated, seasonal allergy symptoms can become highly miserable, affecting daily activities. In severe instances, they can even cause asthma attacks. Treating these seasonal allergies ultimately reduces asthma-related hospitalizations and emergencies. How do you treat these allergies without medications? The good news is that there are many natural ways to treat seasonal allergies.

What Are Seasonal Allergies? 

The medical term for seasonal allergies is allergic rhinitis, or hay fever. Affecting the nasal passageways, seasonal allergies are characterized by the presence of inflammatory cells in the mucosa and submucosa. A person can suffer from hay fever any time of year, as allergies depend on a person’s triggers. Allergic rhinitis doesn’t just occur in the spring; rather, it can occur through the summer and fall. The flora in the place where you live may make symptoms worse, or cause them to go away. It is truly dependent on each person. 

In order to properly address your seasonal allergies, pay attention and recognize which things trigger symptoms. Research suggests that nearly 75% of people in the United States who suffer from seasonal allergies are allergic to ragweed. Pollen from ragweed is highest during fall, so keep that in mind. The most common symptoms one can experience as a result of seasonal allergies are: 

• Runny nose
• Watery eyes
• Stuffy nose
• Scratchy throat
• Exhaustion and sleep troubles
• Postnasal drip
• Sneezing
• Excess mucus production
• Asthma
• Hives
• Coughing
• Wheezing
• Mild ear infections
• Headaches
• Mood swings

Best Supplements For Allergy Symptoms

Ideally, you want to get in front of your symptoms, so experts suggest supplementing 30 to 60 days before the onset of symptoms for best results. Research indicates the phototherapy, spirulina, and butterbur show promise for treating symptoms of seasonal allergies:

• Quercetin: This flavonoid gives fruits and vegetables their rich color, but it also stops the production and release of histamine. It is possible that quercetin may interfere with certain medications, so consult your healthcare professional before starting it, especially if you take antibiotics and cyclosporine. 
• Spirulina: Just like quercetin, spirulina stops the release of histamine. In a double-blind placebo-controlled study, consuming spirulina significantly improved symptoms, including sneezing, nasal congestion, itching, and nasal discharge. 
• Butterbur: Although it has been traditionally used to treat excess mucus, asthma, and bronchitis, butterbur may help reduce seasonal allergies. In one study, hay fever sufferers were given butterbur and it was found to be as effective as some allergic rhinitis medications. 
• Stinging nettle: Stinging nettle is a common homeopathic medicine exhibiting natural antihistamine and anti-inflammatory properties. It can help reduce the body’s production of symptom-causing histamine. Stinging nettle can have adverse interactions with certain medications, such as lithium, sedatives, and blood thinners.

Natural Treatments

There are complementary approaches that can help you feel better, but may not completely get rid of your symptoms. You can use: 

• A neti pot: Nasal irrigation is an effective way to flush out mucus and foreign invaders in the nasal passageways. You can use a neti pot once or twice daily, but make sure you use saline packets and distilled water for best results. 
• Acupuncture: This alternative remedy may help reduce symptoms of seasonal allergies without side effects. Before your allergies take over, meet with an acupuncturist to determine the best way to address your allergy symptoms. 
• Essential oils: Diffuse essential oils in a diffuser to help open up the nasal passages and lungs. Certain essential oils, such as basil, lemon, tea tree, eucalyptus, peppermint, and lavender work to improve circulation and relieve stress. 

Best Foods To Eat During Allergy Season

Believe it or not, the foods you eat can have an impact on the severity of your allergy symptoms. Much like the supplements we mentioned earlier, certain foods provide nutrients that support immune function and have natural antihistamine properties. Some of them are:

• Apple cider vinegar works to dissolve mucus and aid lymphatic drainage, which can reduce congestion due to allergies. Enjoy a tablespoon of apple cider vinegar with one tablespoon of fresh lemon juice in a cup of water three times per day. 
• Ginger and turmeric pack a powerful anti-inflammatory punch that may help alleviate allergy symptoms and reduce sore throat. 
• Hot and spicy foods, such as chili peppers, horseradish, and wasabi, work to thin mucus and ease nasal irrigation. 
• Both broccoli and Brussels sprouts help clear up congestion and aid natural detoxification. 
• Leafy greens, such as kale, arugula, Romaine lettuce, spinach, and chard, offer antioxidant compounds that work to nourish cells and combat allergy symptoms. 
• Pineapple contains bromelain, which is an enzyme that not only aids the digestion of protein, but also helps reduce nasal swelling. Studies suggest that bromelain may help reduce your reaction to allergens. Make sure that you eat the core, as it has the highest concentration of essential nutrients for allergy season. 
• Citrus fruits, such as oranges, lemons, limes, and grapefruits, offer a lot of vitamin C, which helps encourage immune function while offering an antihistamine boost.

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