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30 ways to relax after work
The first thing everyone wants to do after a long work day is to go home and plop down on the sofa. We know that you’re overwhelmed—and your work stress is starting to affect your personal life. The definition of work is the opposite of the definition of relaxation. That means your relaxation has to take place after work and on the weekends. Try these tips for healthy ways to relax after work and start making the most of your free time! What is the best way to relax after work Here’s our guide to getting nicely wound down and chilled out by the time you arrive home from a long and hard day at work. These tips will help you to destress and enjoy your evenings and weekends. Change your morning routine Add something new to your daily routine and you will see how much everything will change! Get an alarm clock and keep your phone away from your bedside table. It will help you to avoid checking social media after you wake up. Instead, spend a few minutes meditating, do a quick morning yoga sequence, go for a jog, or just take a few minutes to make a healthy smoothie. You will have a more relaxed approach to your day if you create an intentional ritual that gets your mind and body up and running and into an optimal state. Hydrate Your body will be dehydrated because of stress. It works in another way too. If you are stressed out, your heart rate is also accelerated and you’re breathing heavily. As a result, your body loses water. By drinking more water, you decrease your levels of cortisol – the real ‘stress hormone’. So next time you’re stressed, drink a glass or two of water instead of coffee or tea. Meditate Just a few minutes of meditation can reduce the information overload we experience each day. There are a million benefits to meditation. Less negative emotions, better stress management, better sleep. Meditating also reduces anxiety and high blood pressure. Try Headspace or Calm apps to learn more about meditation. They will help you get more from your day. Visualize Visualizing calm or peaceful scenes is a perfect way to reduce anxiety. This will distract you from stress, which triggers a relaxation response in the muscles. Visualization lowers blood pressure and stress hormones and leaves you feeling energized and refreshed. Breathe, and Think are two visual meditation apps that can help you get started. Laugh Laughing produces endorphins which help reduce stress. If you have a really tough day, you definitely need to relax and laugh! Watch your favorite funny movie or call your friend. Head to happy hour and blow off some steam. Just make sure you go with friends or coworkers who make you laugh. Listen to music Research studies have found that listening to music can lower blood pressure, anxiety, and stress. Music triggers biomedical stress reducers and assists in treating anxiety. Fill your playlist with favorite songs and listen to it on your commute. Your playlist will serve as a buffer between work and home, allowing your mind to decompress. Breathe deeply Taking a deep breath lowers cortisol levels. Take a few long, steady breaths on your commute home. This begins the relaxation process and causes a temporary but immediate drop in blood pressure, which should also lower anxiety levels. Drink tea At least one reason to start drinking tea is its ability to reduce stress and calm you down really quickly. Plus, it is a good idea to cut caffeine which can increase stress even more. If you can’t cut it out completely, choose black tea. You’ll be energized, but you’ll also get added health and relaxation benefits. Try aromatherapy Scents like lavender and tea tree promote calmness and reduce stress. Next time you’re feeling overwhelmed, light a scented candle or turn on a diffuser with some lavender oil. Bonus points if you put your breathing exercises or meditation practice to work too. Cut the sugar and caffeine Caffeine and sugar actually stimulate your nervous system, raise your heartbeat, and increase blood pressure. All these contribute to feelings of stress. Cut sugar and caffeine out of your diet when you’re stressed at work. Instead, start stocking up on green tea. Get a hobby If your life is busy, you definitely need a hobby to bring something different into your life. Hobbies promote creativity, a healthy kind of stress and make us excited about life. Hobbies also give us time to think about things outside of work. It is especially important for people in high-stress careers like sales. Talk to someone Whether it’s a friend or a therapist, sometimes you just need to talk. Stressed about your new project at work? Share how you’re feeling with a friend. Unsure about the best way to get a promotion at work? Pull aside a mentor or trusted coworker to ask for advice. Watch TV or a great movie If you find a new movie you are in luck! Cause now you can see something new and experience emotions that will help to cope with stress.If you want, you can even start a new tv-serial. Sometimes you need just to sit in front of the TV-set and forget about everything. Take breaks There will always be another email to read and another tab to open on your internet browser! But it is not healthy to sit in front of your screen for seven hours. Instead, take breaks every 2 hours. Get a drink, make yourself a coffee, eat lunch or walk around the office. Research shows that people who live near green spaces have less depression and anxiety. So, if you have the opportunity to go outside for even a few minutes to “smell the roses,” do it. Exercise Even if you really don’t want to. Exercise not only burns calories but also burns off stress and anxiety, too. If you do not want to exercise alone, get a friend to join you who is willing to speed walk or jog after work. Even a fitness app or gadget will help you to achieve relaxation and the body of your dreams. Your body—and your reduced stress levels—will thank you for it. Change your eating habits Try creating a few healthy habits. Drink water or herbal tea instead of a cup of coffee. Try to stop eating sugary processed foods when you’re stressed. Try substituting healthy foods like blueberries, almonds, and seaweed. The nutrients in whole foods will help to maintain a balanced diet and may not cure your anxiety, but they very well may help your mental well-being. Get everything done immediately Just because you’re off work doesn’t mean your responsibilities are done for the day. The home routine also needs to be done. This may include unloading the dishwasher, making dinner, getting the coffee pot ready for the morning, bathing the kids or anything in between. By getting these things done earlier in the day, you’ll be able to relax for the rest of the evening without thinking about what has to be done before bedtime. Try yoga It is so easy! Yoga is the best medicine for those who are stressed out and need some rest. Yoga will help you to be more flexible and strong. We’re not talking about star jumps and skipping on a packed train here. Simply clenching and then relaxing your muscles should have the desired effect. Yoga will help you to calm down and increase your flexibility. Forget about your smartphone If you extend your workday into your commute home, you’ll arrive tenser than when you left the office. Instead, make a conscious choice to sign out of your work email account, or to switch your phone off on the commute. That way you can spend some time winding down, rather than extending the workday into your home life. Go for a walk You’ve probably been sitting in an office all day, so some fresh air and a little exercise are going to lift your mood dramatically. Leave your phone at home, and let yourself zone out away from Netflix and social media notifications. Plus, you’ll become stronger and keep your body in shape. 🙂 Turn off email alerts Forget about work at home! Don’t check your work email. Do not set up work email on your phone because it will only cause unnecessary stress if you are getting email alerts after leaving the office. It’s really important to set boundaries with your time because otherwise, your work life will just blend into your personal life. Schedule fun into your weekdays Most of us schedule fun activities on the weekends. But you can have some fun even on the five other days of the week! Schedule in a few mini-adventures during the week and make them a priority. Play tennis after work, organize a cinema night with your friends, or a cheese-party with cool snacks. Plan whatever you like and enjoy. It is your life! Cook something tasty It is not only a great way to calm down and relax after work. Cooking is a great de-stressor because it serves as a creative outlet. If you’re cooking for people you care about, you get nurtured by their appreciation. Cooking is like giving birth because you are mixing things to create something new and wonderful. Take a bath We often hear the benefits of a long, hot bath. You get alone time and you can clear your head. But, the hot water with Epsom salts also relaxes tired, tense muscles which improve circulation eases pain and prepares your body to relax. A study showed that hot baths have the potential to lower your blood pressure. Relax with a heating pad Sitting at a desk all day working can cause tension in your shoulders, neck, back. This may be a cause of your stress. After a long working day, you need to ease muscle tension and take some time to lay down and soothe your body with a heating pad. Nature’s original pain reliever, heat therapy, is a great alternative to other recovery practices. It’s cost-effective, simple to use and provides relief quickly. Facial massage Your face is full of nerves and muscles that you’ve been training all day. Therefore, you need to ease this tension and take a few minutes to close your eyes and give yourself a slow facial massage. Take time to relax those muscles and nerves and bring yourself some comfort. Try to work specific reflexology pressure points for the best effects. Change your clothes When you get dressed in the morning, you’re putting your mind into work mode. Your mood depends on the clothes you wear for work. Therefore, to calm your stressed mood just change your clothes. It doesn’t mean you need to throw your favorite stuff away! Make a new outfit, buy new clothes and boost your mood. Drink your favorite beverage One of the best ways to transition from work to home is to grab your favorite relaxing beverage and just sit still for a few minutes. Some prefer coffee, another great relaxation beverage is a hot cup of chai tea or cacao. Of course, you can make an extra stop and buy a cup of coffee on the way to work and enjoy your drink. Planning a vacation The process of planning a vacation can be enjoyable. You start to visualize the perfect vacation, where you can do what you enjoy and love most. You can find websites all over the internet that can help you score deals on hotels, amusement park tickets, airline travel and so on. Make sure you look for bargains after you set the budget. Do something new Start something new and challenging! Some options are learning to play the piano, tennis, photography, salsa dancing, calligraphy, start a jogging plan, or cook new recipes. This will not only boost your mood but also makes you proud! It’s important to work towards something you can take pride in. Think of what you loved to do as a kid (dancing, playing tennis, painting), and see if you can get back into it again! The best 30 tips to wind down after work Stress can be both motivating and debilitating. Stay on top of it, and always ask for help when you need it most. Once you learn to manage stress, you’ll be able to excel in your career. You will not only be more productive, but it could save your life.
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The ideal humidity for a home
Your household and workplace should definitely have the right humidity level to help everyone feel comfortable. A healthy space with pure air is beneficial for your health. We all know how important humidity can be to your skin, hair, and immune system, but did you also know that it’s vital to the health of your home? Let’s talk about what humidity is, the ideal humidity level for a house, and different techniques to maintain that level all year. What is humidity You might know that humidity is the amount of water in the air, and you’d technically be correct! However, it’s a little more than just that. To understand what humidity house levels are really needed, we need to talk about the relative humidity and absolute humidity. Absolute humidity It is the amount of water in the air, divided by the mass of air that is in a given space. Absolute humidity is an equation that looks at the literal amount of mass that moisture has in the air around you. Absolute humidity at home is expressed as grams of moisture per cubic meter of air (g/m³). Relative humidity This is the humidity reading that you are probably more familiar with. While absolute humidity measures the amount of water vapor in the air, relative humidity measures the current level of moisture in the air compared to how moist the air could be. So when your humidity at home is 40%, it simply means that the air around you is 40% as moist as it could be. Poor humidity levels and your health: what you may not know Dry air can be dangerous for you and your health. It damages your skin, eyes, and even the respiratory tract. If your humidity level at home has decreased you may get sick. The changing of the seasons can be harmful too, it can often result in a dip in water vapor that causes you to feel like you have a cold. If you have certain breathing conditions, decreased humidity can cause even more damage. Studies have shown that relative humidity in indoor environments may spark respiratory illnesses and other problems due to allergens. Common problems caused by high indoor humidity It is extremely dangerous to have a high humidity level at home. Too much moisture in the air promotes the growth and spread of mold, mildew, fungi, bacteria, and viruses. These contaminants pollute indoor air, which causes illness, and damage to your home. Asthma and allergy sufferers may notice the worsening of their diseases because of the high humidity levels. The home feels muggy and the atmosphere is really uncomfortable. You may notice visible condensation on windows and walls. Mugginess can leave you feeling hot. So, you start to turn up the air conditioning and expend more energy. Unfortunately, this increases your energy bills. Problems caused by low indoor humidity The dry air at home can cause several problems with your respiratory tract. It may increase symptoms of asthma, and allergies. Plus, cold and flu viruses may spread more rapidly, and you may be more prone to sinus infections. The skin becomes too dry, you will notice chapped lips and dry air passageways. Dry air causes your body to feel colder, despite a warm indoor temperature. As a result, you will definitely want to turn up the heat to stay comfortable. Therefore, more energy is expended to heat the home when a boost in humidity could have kept you comfortable for less cost. Dry air is damaging to homes. Wood and other building materials, as well as furniture, are robbed of moisture when the air is dry. Cracks and damage can occur to the flooring, trim, and even framing around windows and doors. You should definitely increase the humidity at home to feel comfortable in your living space. The link between improper humidity and feeling depressed According to psychologists, humidity affects your mood! Some interesting studies say it might influence brain chemicals that regulate mood. The lower the humidity, the lower the oxygen levels in your home. Therefore, your mood can worsen. Moreover, living in a home with the wrong humidity levels can disrupt some basic functions like sleeping or staying hydrated. Not enough sleep and dehydration can both greatly impact our mood. Why is humidity lower in winter Most of the reason is that cold air is dry air. The lower the temperature, the less water can exist in the vapor state. You may have high relative humidity, but the actual amount of water vapor in the air will drop as the temperature drops. Cold air is dry air. When that cold air outdoors comes into your home it mixes with your indoor air. The result is less overall water vapor in the indoor air, too. Of course, you have to consider the humidity-generating activities in the home, too. Anyway, just remember that cold air is dry air. The more cold, outdoor air you bring into the home, the drier the indoor air will be. How to measure the indoor humidity level Measuring the humidity at home will provide you with helpful information. Everyone can easily check it with the help of a hygrometer, which is an inexpensive gauge that looks like a thermometer. The rooms at your home with higher humidity levels are definitely bathrooms, kitchens, and laundry rooms. Bedrooms and rooms closer to these areas will have a higher humidity level than ones farther away. Once you have an accurate idea of just how humid your indoor surroundings are, you can take steps to get to a more ideal moisture level. What should humidity levels be in a house Most studies place ideal relative humidity in your home between 40 and 60 percent. However, it changes due to the different seasons and the weather outside. For example, in the winter, your humidity levels could be lower than 40% to avoid condensation on the windows. This temperature guide will show you where to keep your indoor relative humidity levels to ensure comfort. If the outdoor temperature is over 50˚F, indoor humidity levels shouldn’t be more than 50% Outdoor temperature over 20˚F, indoor air should be less than 40% If the outdoor temperature is 10˚F-20˚F, indoor humidity levels shouldn’t exceed 35% 0˚F and 10˚F – indoor humidity levels shouldn’t be more than 30% If the outdoor temperature is between -10˚F and 0˚F, indoor humidity levels shouldn’t exceed 25% -20˚F and -10˚F – indoor humidity levels should be less than 25% -20˚F or lower – indoor humidity levels shouldn’t exceed 15% What to do if humidity levels are too low Low humidity or lack of moisture means the air in your house will be too dry. But you can change everything by buying a great humidifier. This device easily increases the humidity level to keep the atmosphere at home comfortable for every family member. Humidifiers must be kept clean, and filters should be changed regularly according to the manufacturer’s instructions. Make sure you purchase a humidifier that will cover the area where it will be used in your home and one that holds plenty of water – you don’t want to be constantly refilling it. Looking to purchase a new humidifier? Check out our article about ‘The best humidifier for your home’. What to do if humidity levels are too high If the humidity is too high in your home or basement, there are two ways you can decrease it. You can install exhaust fans in rooms where there are higher levels of humidity, such as your kitchen, laundry room, and bathrooms. But unfortunately, it is really expensive. The second method is to purchase a dehumidifier. A dehumidifier is a device that has both hot and cold coils. A fan blows air over the cold coil that condenses the moisture in the air, which drips down into the collection area. The air is then passed over a hot coil to restore it to its original temperature. For the best results, you should empty the water from your dehumidifier regularly. What is an ideal humidity indoors If you or your relatives continue to sneeze or have congestion, then you should check the humidity levels. If you notice high or low humidity levels at your house, now you know what to do! Remember, the ideal indoor humidity level should remain between 40 and 60 percent typically, but this can change depending on the season.
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Symptoms of bad air quality
You can’t see it, but in some cases, you can smell it. A huge amount of chemicals, products, and pets can cause indoor air pollution. It can aggravate, irritate, and cause serious harm to health. But what are the causes of poor air quality? No matter if you are feeling the effects, compared to others in your home, improving poor indoor air quality should be a priority for every homeowner. What is indoor air pollution To understand what bad air quality is and how to improve it, we should start by talking about pollution. Indoor air pollution is a very real and dangerous thing because indoor air is far more concentrated with pollutants than outdoor air. Poor air quality can irritate the eyes, nose, and throat, cause shortness of breath, aggravate asthma and other respiratory conditions, and affect the heart and cardiovascular system. Breathing polluted air for long periods of time can cause more serious problems. Particulate matter (PM), ozone, nitrogen dioxide, sulfur dioxide, dust, mold, and pet dander – can all cause health risks. The size of the particles also matters. The smaller the particle, the worse it is. The most health-damaging particles are those with a diameter of 10 microns or less which can penetrate and lodge deep inside the lungs. ‘Chronic exposure to particles contributes to the risk of developing cardiovascular and respiratory diseases, as well as of lung cancer,’ says the WHO. Indoor air pollution causes eye irritation, breathing difficulties, asthma, and an increase in hospital admissions and mortality among people with heart disease. Who’s at risk Some of the pollutants have been in human homes since our cave-dwelling days. Others have been introduced to our homes in modern times. And some come from the natural environment, including bacteria and mold. Everyone is at risk, it is not a joke! Children Babies breathe faster than adults. Plus, they are more sensitive to pollution. Since their passages are narrower, it takes less inflammation or irritation to obstruct their airways. The other reason why children are at risk is that they spend a lot of time outdoors, they are more active and younger. 🙂 They also are more likely to have asthma or other respiratory illnesses, which are aggravated by air pollution. Seniors Older people with heart disease or diabetes are at greater risk. People with diabetes are at increased risk in part because they also have a higher risk of underlying cardiovascular disease. Their immune system is not as strong, therefore, older people are at higher risk for air pollution. Active adults Adults of all ages who are extremely active and prefer to exercise or work outdoors are susceptible to air pollution because they have a higher level of exposure. Workouts cause people to breathe faster and more deeply, which draws more air into the lungs. If you like to do workouts outside try to do it in the morning. It’s better to exercise in the morning when ozone concentrations are expected to be less elevated. The most dangerous effects of bad air quality on your health The health effects of air pollution are serious. Did you know that one-third of deaths from stroke, lung cancer, and heart disease are due to air pollution? This is not as serious as smoking tobacco, but bad air quality is more dangerous than, say, the effects of eating too much salt. Short-term exposure What can cause a short-term exposure to air pollution? Ground-level ozone can affect the respiratory system. It happens because the majority of the pollutants enter the body through a person’s airways. Short-term exposure to air pollution may lead to respiratory infections and reduced lung function. It may also aggravate asthma in people with this condition, damage your eyes and respiratory tract, as well as irritating the skin. Long-term exposure Research into the long-term health problems that air pollution can cause is ongoing. It has linked air pollution to serious health problems, adverse birth outcomes, and even premature death. Chronic obstructive pulmonary disease A lot of harmful pollutants may cause chronic obstructive pulmonary disease (COPD). The World Health Organization (WHO) found that air pollution causes 43% of COPD issues and deaths worldwide. COPD is a group of illnesses that cause breathing-related difficulties. It includes emphysema and chronic bronchitis. These diseases block the airways and make it difficult for a person to breathe. The right treatment can help reduce symptoms and improve quality of life. Lung cancer The WHO introduced research where it was found that air pollution causes 29% of all lung cancer cases and deaths. Particle pollutants are likely to contribute to this figure significantly as their small size allows them to reach the lower respiratory tract. Cardiovascular disease If you live in an area with a high level of air pollution, you are at a higher risk of death from stroke. Air pollution may trigger stroke and heart attacks. Air pollution was responsible for 19% of cardiovascular deaths in 2015. It was also the cause of about 21% of deaths due to stroke and 24% of deaths from coronary heart disease. What are the causes of poor air quality at home Pollutants can cause a wide range of short-term and long-term health problems. Adding to the challenges, some people are unusually sensitive to certain pollutants. So, what causes the bad air quality? Carpet fumes When you buy a new carpet, you should remember that it will release chemicals from its vinyl backing. Plus, the glue that is used to hold the carpet to the floor also releases chemicals. It is known as off-gassing. These chemicals can cause headaches, dizziness, nausea, shortness of breath (dyspnea), and asthma-like reactions. Kids who suffer from asthma and allergies may experience a tough time depending on their sensitivity. Off-gassing can be released for five years after the installation of a new carpet. But, the major amount of off-gassing takes place in the first few months. A HEPA air filter is a good choice to reduce these harmful particles. If possible, you may just want to leave the home for a few days following the installation. Paint and VOCs Household paints are dangerous and really harmful to our health due to volatile organic compounds (VOCs) that they include. VOCs can cause health problems in high enough concentrations, and a fresh coat of paint may just do the trick. Have you ever noticed a headache after painting? It is because of the paint. Some of these VOCs are known carcinogens—they have been linked with cancer. These chemicals include methylene chloride and benzene. Home cleaners Professional cleaners increase the risk of asthma and other respiratory problems. Moreover, studies associated sprays with a 100% higher chance of asthma diagnosis, as well as other health problems. It is important to use eco-friendly, chemical-free home cleaning products. You can even make them yourself at home. Read our article to get more information about homemade cleaning products. Toxins from nonstick pots and pans One of the chemicals used in the past to make these pots and pans have been linked with kidney, thyroid, prostate, bladder, and ovarian cancers. The chemical responsible, PFOA, has largely been eliminated thanks to an agreement between major manufacturers and the EPA. Nonstick cookery releases toxic fumes when it heats up over 500 F. This can lead to symptoms known as “Teflon flu,” and it can even kill pet birds. Be careful not to overheat nonstick pots and pans. Smoke Breathing in smoke can have nearly immediate effects on health including coughing, trouble breathing, stinging eyes, scratchy throat, headaches, and asthma attacks. For kids, it makes asthma attacks more frequent and more severe, and it has been associated with a greater risk of sudden infant death syndrome. Adults are more at risk of heart disease, stroke, and lung cancer when they are exposed to secondhand smoke. Fireplaces Using wood or charcoal to heat your home may be a quaint way to stay warm. On the other hand, it also adds harmful substances to the air you breathe. Worldwide nearly half of all people use simple stoves or open fires to keep warm. More than 4 million people die connected to cooking using solid fuels (including wood and charcoal). If you use a solid fuel furnace or fireplace, you can avoid these health hazards by modernizing your heating. Gas stoves If you use natural gas stoves, you’ll really want to pay attention to this. One study found that CO and NO2 levels are substantially higher in homes with gas ovens, especially in the winter when people are less likely to open their windows. Radon in your home Radon is a radioactive gas that bubbles up from the ground as naturally occurring uranium breaks down. And if your home has cracks, a basement, or a crawlspace, this odorless gas can find its way in, raising the risk of lung cancer in your home. Office equipment Copying machines and printers can harm air quality, too. One study found that workers in photocopy centers have an increased risk of heart disease, sore throats, skin irritation, asthma, and other health problems. That’s because copy machines emit several toxic gasses, such as nitrogen dioxide and ozone. If you have some office equipment at home, be really careful! Pesticide pollution Did you know that almost 80% of the pesticides come from indoor sources? Recent studies have found more pesticides in the air inside homes than can be explained by recent pesticide use alone. This could be from contaminated soil or dust that finds its way inside. Pesticide exposure carries health risks like nerve damage, eye, ear, and throat irritation, and an increased risk of cancer. Wrong air purifier Of course, an air purifier is a great device to clean your indoor air. But they are not all made in the same way, there are different types of air purifiers. And some air purifiers may be causing more harm than good. The problem comes from air cleaners that emit ozone. Ozone exists in abundance high in the earth’s atmosphere, but it is only found in small quantities closer to the earth’s surface. One exception is smog, which contains a large concentration of ozone. Pet dander Of course, you love your furry critters. But do you love what they stir up in your home’s air? Pets who shed such as dogs and cats leave skin flakes known as dander in the air. Dander is an allergen for many and can cause wheezing, irritation, coughing fits, and, in extreme cases, anaphylactic shock. Mold Mold in the home can lead to some nasty repercussions. Some of the health effects include coughing fits, sneezing, dizziness, fever, and exhaustion. They can sometimes cause digestive distress, too, and can trigger asthma attacks. Harmful chemicals in lotions, deodorants, and shampoos You use them to stay clean and to smell nice. Unfortunately, many personal care products may be dirtying your air at the same time. Such products include different VOCs and formaldehyde. When you have the choice, pick unscented personal care products. The main symptoms of poor air quality What many people don’t realize about keeping the air in their homes clean is that it is not just a matter of washing or vacuuming. The detergents and cleaning products you use can actually contribute to your poor air quality, and so can many of your home appliances. Here are a few areas where you can do quality control on the air in your home. Your furnace or central air unit If you don’t see problems with your home heating system do a furnace check-up. The same is true for air conditioners, both central air units, and the portable kind. Keep up with the regular maintenance on these units, including inspections and tune-ups that require you to call in a specialist. It means that your home air circulation will be more efficient, making it easier for your furnace filter to do its job effectively. Home appliances Furnaces and air conditioning units are not the only places where you will find air filters working to keep the air in your home fresh and clean. Dehumidifiers, home air purifiers, vacuum cleaners, stove hoods, and clothes dryers all circulate air, and they all have filters that need to be regularly cleaned, as well as ducting and fans that can leak dirty air if they are not properly maintained. Inspecting and fixing any issues in these appliances, or even just cleaning their air filters regularly, will help a lot with your home’s air. Filters You should change your filters regularly to keep the air at home pure and clean. It is a recommended step in almost every home furnace maintenance schedule. Since air filters are replaced so frequently, it can be expensive for your budget. Carbon activated, or true HEPA filters are specially designed to be hypoallergenic and will be a perfect choice for your household. These filters will trap more finer particles, making your overall home air quality much better without a lot of effort. Vacuum Most vacuum cleaners have basic HEPA-rated air filters, and that is great! Going for a premium vacuum cleaner with a good air filtration system and the ability to trap the finest particles from your air and carpet can help a lot. You do need to make sure to clean it regularly and to keep it from over-filling during use to realize the full benefits of this upgrade, but when you clean your home with a top of the line vacuum that is in peak condition, you will notice the difference right away. Bathroom mold and other moisture issues Sinks and bathrooms can have black mold and deposits. Cleaning mold that you find right away is a key to protect your family’s overall health. Mold is not just bad for your respiratory system. It can be toxic in other ways as well. If you find any deposits, clean them with borax or borax-and-citrus mixture for quick, effective results. Then, assess the area for any repairs or other maintenance concerns you may need to fix and dry it out before attempting any repairs. For bathroom mold, remember to run ventilation fans for about a half-hour after baths and showers to help prevent new buildup. Artificial cleaning products You hear a lot about toxins and other health problems, and sometimes it seems like those warnings might be a bit over-the-top. When it comes to cleaning agents, detergents, and other household chemicals, though, there really are a lot of harsh chemicals with fumes that linger, causing distress for people with sensitive respiratory systems, including children. You can easily reduce chemical fumes around the house and make it easier to breathe without compromising on cleanliness, though. Common, natural citrus can be used to make a variety of home cleaning agents that keep your air fresh while they scrub every surface clean. Other options using tea tree oil, vinegar, or combinations of natural solutions are also available. Scented air fresheners While they do cover the signs of poor air quality very well, they also contribute to the problems that come from having too many fine particles in the air. It irritates the lungs and throat which leads to problems for people with asthma and other allergies. Candles and incense are especially an issue because smoke and other carbon particulates get into the air alongside the artificial scents. If you need some kind of fresh scent to pick you up around the house, consider dry alternatives that can be made from natural ingredients, such as orange peels. They will help freshen the house and improve your air quality without adding to existing issues with your air. Going without an air purifier If you don’t already have a home air purifier, it really is worthwhile to get one. Air purifiers help draw dust and other suspended particles out of the air, making it so your furnace filter doesn’t need to work as hard. Many are also capable of trapping fine particles that would normally come to rest on the carpet, where your vacuum would have to deal with it. This is an essential step toward air purity that also has the extra bonus effect of being able to reduce the amount of work involved in applying your other cleaning strategies. What to do when air quality is bad Poor air quality has an important impact on the comfort of your home and your overall health. While some symptoms may seem mild, they may often escalate to more complex health complications. This can be easily minimized by doing both of the following: Change your air filters on a regular basis. Use an air purifier with a HEPA filter. By paying close attention to the symptoms you may be experiencing and identifying the sources of the problems, you can easily address the issue and work to improve your indoor air quality.
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Does a handheld deep tissue massager really work
What is your favorite way to relax after work? One of the best ways to relax at the end of a long day is to watch YouTube or Netflix and massage out knots in your muscles. Massage is a great way to get rid of stress and body aches, and you can get a lot of benefits at home with a handheld massager. Let’s talk about deep tissue massagers and learn all the benefits. What is a deep tissue massager Deep tissue massage is a technique that’s mainly used to treat strains and sports injuries, serious muscle tension. How does it work? A deep tissue muscle massager involves applying sustained pressure using slow, deep strokes to target the inner layers of your muscles and connective tissues. It successfully breaks up scar tissue that forms following an injury and reduces tension in muscles and tissue. At the beginning of a deep tissue massage, lighter pressure is generally applied to warm up and prepare the muscles. 7 benefits of a deep tissue massager A deep tissue massager has both physical and psychological benefits. It does not only help you to relax, but deep tissue massage helps to treat muscle pain and improve stiffness. Deep tissue massage usually focuses on a specific problem, such as chronic muscle pain, injury rehabilitation, etc. There are 7 main benefits of an electric deep tissue massager. A relaxing effect It is no secret that all types of massage really relax your body. These devices also have a relaxing effect, and not only on your muscles. A portable massager helps to ease your stress and relax your mind as well. Good for muscle pain If you are suffering from muscle pain, handheld massagers can be extremely helpful. They are very effective at treating muscle pain. A deep tissue massager copes with muscle tension and pain effectively. They improve local circulation which helps muscles to relax, which also helps to relieve pain. Get rid of lower back pain A handheld massager is an effective device to cope with lower back pain. It effectively stimulates the local blood circulation, therefore the muscles around your spine will receive more oxygen and nutrients. As a result, this will increase their ability to repair themselves, and it will also increase their elasticity and flexibility, making you feel better. Can improve your sleep You will sleep better with the help of this type of massagers. You will improve your sleep quality and start a new life without any pain or cramps. Your stress levels are significantly lowered after a 10 – 20-minute massage session, so you will sleep more comfortably. Perfect for exertion soreness If you like to change your training regimen, you have probably experienced exertion soreness. This type of muscle pain can also appear at certain times during the year when you pick up surfing or skiing for example. By stimulating your muscles, the handheld massagers can help you deal with exertion soreness, especially if they use heated therapy. Improve blood circulation Massagers activate your muscles and stimulate the local blood circulation. This can treat your sore muscles, and it can also help with your painful joints. Good for skin By stimulating the blood circulation under the skin, the handheld massagers can make your skin look better. This aspect can also be enhanced by some models that come with attachment heads that work as skin scrapers. Main features of handheld massagers Massage therapy eases the tension in your muscles and helps you relax. It also reduces excessive cellulite in your skin to get rid of dimpled skin. There are a lot of features to consider when choosing a personal massager. Massage techniques There are a lot of massage techniques and all of them have different benefits. Here’s a list of massage techniques you’re most likely to encounter when buying a handheld unit. Kneading This massage technique involves the compression of soft tissues against the underlying bone structures or against one another. The kneading massage is recommended for the treatment of tight muscles, it aids in pain relief, and it increases your muscles’ flexibility. Tapping This massage technique involves pounding and striking actions that the masseur applies with his fists. The attachments will strike your body repeatedly, stimulating your blood flow and increasing your muscle’s elasticity and the local temperature. Percussion This type is probably the best massage technique you can find in handheld models. The percussion massage involves rapid movements from the wrists that hit the body alternately with each hand. Percussion massage stimulates both the skin and the muscle reflexes. This type of massage improves the local blood circulation, and it relaxes your muscles. Heat therapy Heat therapy is a magic key to relaxation. It will help you to unwind and relax after a long working day and forget about the pain. Heat therapy promotes comfort and relaxation, and it can also take the edge off some aches and pains. One of the advantages of using heat therapy is that it can be an effective treatment for stiffness and cramping. Of course, heat therapy can also be used with good results for other conditions. Exertion soreness Even if you’re used to exercising regularly, trying a new type of training can lead to exertion soreness. People who love to ski or snowboard know what we are talking about. They experience this after the first day on the slope. Heat therapy is one of the best ways to get rid of exertion soreness. The warmth will help to lower the lactic acid level and relax your muscles. Muscle knots Knots and cramping produce dull and constant pain, which can sometimes feel extremely uncomfortable. Such pain causes you to change your posture, which in turn can lead to other muscle knots or cramping. When you use heat therapy on a muscle knot, the results are magnificent. You might not notice anything at first, but as soon as your muscle warms up properly, it will begin to relax. As the muscle relaxes, the knot will disappear and you will feel like a new person. Painful muscles Sometimes your muscles can be so sore you can’t even tell which muscles hurt and which don’t. This usually happens when you’re sleep deprived or when you have vitamin D deficiency. Some people can experience this feeling when they have the flu or a cold.Most of the time, these muscle pains are produced by the tension accumulated in your muscles. The heat therapy can make your muscles relax and relieve the tension.Handheld massagers are the perfect choice because they can be moved from one part of your body to another quickly, and they are comfortable to use even when you’re feeling sick. Lower back pain Most people experience lower back pain at least once in their lives. Especially if you are an office worker and sit all day long – you’re more likely to suffer from lower back pain.Lower back pain is extremely serious and can be difficult to cope with. But, fortunately, heat therapy is a great solution to this problem. Heat therapy improves blood circulation. As a result, more blood reaches the muscles surrounding your spine. Your muscles start to heal cause they get more oxygen and nutrients. Heat therapy will also relieve your muscles of tension. Without being tense, your muscles will feel better, and they will regain some of their old flexibility. Adjustable speed This feature is really important. A personal massager with an adjustable speed setting is more versatile than one without this function. It allows you to choose the speed for your own needs. Changing the speed will help to personalize your massage setting and experience.The lowest setting will help you to relax and unwind after a long day, while a higher speed setting is great for a deep tissue massage. This can be a very valuable feature in the long run. Attachment heads You can use this device in different ways according to the number of attachment heads that the massager has. A lot of deep tissue massagers have 3-5 heads and each one produces a different type of massage therapy.Using a massager that comes with multiple attachment heads and an adjustable speed setting will allow you to customize your massage sessions and tailor them to your needs.Here are the main types of attachment heads you’re likely to find when buying a handheld massager. Kneading massage head This massage head is perfectly designed for a deep-tissue massage.This massage head is usually somewhat narrow or has a narrow point. This attachment will push harder and reach farther under your muscles when you use it. The massage head’s design allows it to slide on the surface of your muscles and push against the pressure points with low resistance. The design of a kneading massage head allows it to reach deeper and produce a more thorough massage experience. Wide massage head The wide massage head is good for a soothing massage. As you can probably imagine, this massage head is not suited for deep tissue massages. It has a smooth surface that will produce a comfortable touch, and every massage session will be relaxing. Roller head The roller head provides a firm massage, but not deep tissue. This attachment head usually has a textured surface, and it will stimulate your local blood circulation. This massage head is perfect for your day-to-day massage sessions. It will still provide a massage powerful enough to stimulate your muscles and relax them afterward. Scraper head The scraper massage head helps to improve your skin and makes it look really fantastic. This massage head will gently remove the dead skin cells from your body, so the skin will look healthier. This massage head is also very effective at stimulating the blood circulation under your skin. It will help you to get rid of cellulite easily. Thanks to the increased blood flow, the skin will receive more nutrients and it will look better. Scalp massage head Some models come with a scalp massager. While this attachment head is not as effective as scalp massagers that are specially designed for this task, it will still perform a relaxing and comfortable massage. Note: To use the handheld massager, always make sure you read the manufacturer’s instructions and recommendations beforehand. Some attachment heads should not be used under certain conditions. Portability The portability of any massager is determined by the length of its power cord and whether or not it is cordless. High portability Cordless units are the most portable massagers. These units can be used anywhere if they’re charged. You can use them at home, you can use them while you’re lounging in your backyard, and you can use them while you’re at work. Medium portability Some handheld massagers come with long power cords. Some models come with power cords that are 14 feet long. These cords are long enough to allow you to move around the power outlet they use, so they offer pretty good portability. Low portability Massagers that come with short power cords offer low portability. Some models have power cords that are only 3 – 4 feet long. This is a disadvantage, as you will have to stay near a power outlet or use an extension cord every time you want to use the massager. Versatility As you have already learned, using a massager offers different advantages. One of them is that you can use these massagers on most of your body. But a massager’s versatility is influenced by several features. Design One of the first things you have to take into consideration when you’re looking for a handheld massager is the design. Not all manufacturers use the same design, and some are better than others. Elongated massagers They are usually very good at reaching difficult spots. They tend to have a slimmer body that will allow you to grab the handle with ease, and they are usually easy to wield. These models usually use only one massage head, so you will have to take your time if you want to massage a larger part of your body. Short massagers These devices are usually very easy to wield. They have a comfortable handle that is easy to hold, and they can reach most of your back without any problems. We have reviewed other types of electric back massagers here!However, you might find it difficult to reach certain spots on your body when you use these models, especially if your arms are not very long. Wide massagers They are very effective. Instead of using one or two massage heads, these models use a single wide one. The wide massage attachment usually contains several smaller units that work in unison to produce a comfortable massage. These units are very effective at covering large surfaces in quick succession, and they will massage your whole body in no time whatsoever. Massage heads As you have probably noticed by now, some handheld massagers use a single massage head while others use two.Single head massagers usually have a better reach and are perfect for massaging just the right spot. They can be very helpful for people who suffer from muscle knots and cramps.Some models use wide attachment heads, so they will massage a large surface in a short time, but most of them use narrow attachment heads. The narrow attachment heads will make slow progress over a large surface, so they might not be the best choice for impatient people. Double head massagers usually have a shorter but wider reach. They’re more efficient at massaging a larger surface. They can be very good for people who suffer from muscle pains because they can work a group of muscles from two different angles at the same time. Weight The weight of the handheld massager plays a key role in its versatility. You might buy a top-of-the-line model, but if it’s too heavy for you to hold comfortably, you won’t be able to use it to its full potential. The extra weight offers you the possibility to change the intensity of the massage therapy. However, you should always make sure you will be able to use the massager comfortably before buying. Power cord length The power cord’s length also plays a role in the unit’s versatility. As you can imagine, a unit with a shorter power cord will be less versatile. Of course, cordless units don’t have these problems unless their batteries are depleted. When they’re operating on batteries, these units are very versatile. When they’re connected to their chargers, they have a limited versatility because the chargers usually have a short power cord. Massage attachments Not all the massage attachments are designed to work on every part of your body. In fact, some of them are rather uncomfortable when you try to use them on sensitive spots.Having a model that comes with multiple attachment heads is an advantage because it offers more chances of finding a good attachment head for every part of your body, sensitive or not. The best deep tissue handheld massager Using a massager regularly can minimize the occurrence of sore or injured muscles by increasing the flexibility of those muscles. This makes performing various exercises and your regular activities less hazardous.
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20 best ways to rejuvenate your life
Unfortunately, lots of people are unhappy and several life challenges and unpleasant, stressful situations make themselves lead a miserable life. It is noteworthy to understand that only a happy person can make others happy. If you want to be happier & healthier and ready to make lifestyle changes, there are several ways to do that. How to rejuvenate your life in a few simple steps? There are powerful lifestyle changes you need to rejuvenate your life. Why is life rejuvenation so important Rejuvenation is defined as an act that will not only slow down aging but it also reverses aging. Rejuvenation brings about a younger body. It takes away age damages that might have occurred at a particular time of our life. A perfect constant rejuvenation allows you to live longer. So, it is very important to rejuvenate; this will help you gain the energy you will need to face issues of life, be it mental or physical issues. How to rejuvenate yourself in a few steps Self-care is an important thing that is often overlooked in modern society. Rejuvenation for life is really important for everyone. In today’s hectic world, it seems everywhere you turn there are people who are stressed out, burned out, and exhausted. You may be one of them. So, we put together the best tips for total rejuvenation of life. Let’s start. Take a break A good choice to calm down and get some time for yourself. Whether you are at work or at home, stepping away can help clear your mind so that you can refocus and approach any issues from a new angle. Take a walk around the block or sit outside for a few moments. Get away Time away can help clear your head and rejuvenate yourself. Take the day off and stay at home or plan a little vacation for a few days. If you go away with family or friends, make sure to keep the atmosphere as free of conflicts as possible. Going from 1 stressful environment to another will not help you restore your energy. Self-care Schedule time for a self-care ritual in the morning and evening. Rituals can include exercising, meditating, reading, writing, looking at your vision board, or saying affirmations. Whatever you want and like to do. Connect with your friends It is great fulfillment and the best way to spend time and forget about stress. You don’t have to think and behave in a particular manner whenever you hang-out with your friends. It is unnecessary to hang out with friends if you are feeling upset. When you are unhappy and hopeless, your friends are there for you. It would be great if you keep organizing sweet get- together with your close pals and spend precious moments with each other. Pamper yourself Spend a day at the spa or give yourself a long hot bath at home with bath bombs and essential oils. Lavender and tea tree oils are a wonderful choice for those who wish to relax and achieve total rejuvenation. Add bath salts and switch on the pleasant music. Such background and light candles, similar to the environment you would get at a spa. Reassess your life You may be feeling stressed because you realize you are not meeting your own needs. Look at the things that make you unhappy in your life and try to find ways to improve those areas. Changes could be as small as blocking off 10 minutes a day to sit and meditate or as large as changing careers and moving. Take the steps you feel will best help you restore your energy and regain control in your life. Eat the right food Eat food that smiles. If fruit and vegetables could smile, I’m guessing organic and farmers’ market produce would always be smiling. They have traveled less and been grown with love. Processed foods are a convenient way to shorten your life. Laugh, smile and encourage others to do so Laughter has enormous healing power as it is often termed as the best medicine. Spend some time with people who make you laugh or you can watch comic videos on the internet. Indulging in activities that prompt laughter, will give you a big relief and you can feel the flow of happiness. Be grateful Be grateful for life, as some moments bring happiness while others may make you upset, but the simple fact of life is your own choice to be happy and healthy. Many philosophers believe making a statement gives an individual more of what he is grateful for. So, if you believe that you are grateful for good health – you will indeed get more good health. Research various relaxation tips There are all kinds of things you can do to help rejuvenate yourself. You may wish to take up a new hobby, read more, or spend more time in social situations. Not all tips work for everyone, so choose relaxation tips that fit into your lifestyle and what is feasible for you. Exercise regularly Exercise is considered a cure for every disease and negativity that unfortunately may come in your life. A regular exercise not only keeps your body weight in check, and it makes you stronger and gives you a feeling of youthfulness. When you work out daily, you become active, less stressed out, less anxious, calm, and more importantly happier. Cultivate everyday poise and balance Practice balance and grace in everything you do. Find your center, your core truth, and strengthen it. Rediscover your natural alignment. Listen to your body barometer. Feelings of tension are clear messages from your soul that you’re off-center. Feelings of calm confirm you are in a state of the natural flow. Help others You are not the only one who is in dire straits, others need your help and who do not know to get over their sorrows. Be compassionate and extend your helping hand to such people. Being compassionate and helpful gives great satisfaction. By doing that you are providing a life change for two individuals – yourself and the recipient of your compassion. Let that reflection inform your planning Write and reflect on your summer make a perfect springboard to help you plan some positive activities for autumn. Take the time to remind yourself of what brought you the most joy in summer, this will give you an indication of the ingredients needed to sustain that joy into the colder months. Drink less coffee Reduce caffeine intake. Swap one cup of tea or coffee a day for a delicious mug of miso soup. It is highly nutritious and can be made in an instant. Stop to be multitasking Make time for lunch and meal breaks, including breakfast, lunch, and dinner. Turn technology off, don’t try and multi-task, just enjoy your meal. Do not try to be super multi-tasking, just stop for a moment and enjoy your life. Try affirmation An affirmation is a handy tool for difficult times and encourages you to respond with a confident calmness to a challenging situation. It’s ideal for attracting healthier energy around you. Try these 5 cool affirmations to start: ‘My life gets better every day’ ‘I create a joyful, peaceful world to live in’ ‘Everyone can trust me and I can trust life’ ‘I am gentle kind and patient with myself’ ‘I laugh at life and choose not to be offended by anyone or anything’ 3 arrivals The ‘3 arrivals’ is a fabulous well-being practice that encourages your mind, body, and breath to arrive – into the present moment with awareness and calm. Arrive with your body by encouraging it to unwind and chill out, with your breath by simply noticing yours inhales and exhales. Arrive with your mind by not getting involved with your thoughts. If you do nothing the mind arrives. Eat your water Fruits are 90% water. Grapes and oranges can be as high as 98% water content. Dehydration affects the brain first. A mere 2% drop in body water can trigger fuzzy thinking. Lack of water is the number one reason for day time fatigue. The brain is the first place in the body to become dehydrated. Try meditation The best way to unwind and forget about everyday problems is meditation. You can use essentials oils to create a peaceful and enjoyable atmosphere for meditation sessions. Close your eyes, breathe deeper, and try to focus on your feelings, not your mind. The best tips total life rejuvenation Nobody can make you happy if you don’t want to. Everything in life cannot go according to your will, in fact, sometimes everything opposite happens. Follow these simple ways to rejuvenate your life and become better. Most of them will only take a few minutes, but you’ll benefit for months. Start changing your life now!
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Summer safety tips for seniors
Summer safety tips for seniors Summer is here and with it comes vacations, outdoor activities, long days at the pool, and a lot more time outside in the sun. It’s a time to celebrate being with friends and family, but it’s also important to remember that summer brings unique challenges and dangers to seniors. It’s important to be aware of summer dangers so you can make the most of the season! Let’s discuss the wide range of senior health tips for summer. Why are seniors at risk Seniors are much less safe from the harmful effects of heat. The reason is that their bodies don’t adapt to sudden changes in temperature. Some chronic diseases and prescription medications can impair the body’s ability to react efficiently to rising temperatures. In extreme heat, the body must work extra hard to maintain a healthy temperature. Older adults are at higher risk of heatstroke, heat cramps, heat exhaustion, and other serious health issues due to poorer circulation and less effective sweating that comes with aging. Hot weather tips for the elderly With these facts in mind, it’s important for older adults to take extra care in how they conduct themselves outdoors under the summer sun. Fortunately, there are simple tips to follow to avoid disaster and enjoy the summertime without worry. We want our elderly friends and relatives to live their lives to the fullest, and staying safe in the sun is the best way to make that happen. These summer health tips for senior citizens will be helpful. Stay hydrated Seniors are more affected by dehydration than younger people. They lose their ability to conserve water as they age. They can also become less aware of their thirst and have difficulty adjusting to temperature changes. Remember to drink water often. It will be better if you pack some for those long summer drives. Talk to your doctor Check your health to make sure any medications you are on won’t be affected by higher temperatures. You need to do that asap if you don’t have air conditioning in your home. Some medications are less effective if stored at temperatures higher than room temperature (about 78 degrees Fahrenheit), and the last thing anyone wants is for a preventable medical condition to become aggravated due to high temperatures. Buy a humidifier Summer is when the indoor humidity level drops significantly. Dry air increases the possibilities of skin allergies and cold symptoms. Thus, using a humidifier during summer can prevent negative health scenarios as it creates a mist of cool air indoors, treating the issues brought by dry air. Keep your cool Even small increases in temperature are dangerous for seniors. It can shorten the life of those who suffer from chronic medical conditions. Cool spaces such as shopping malls, movie theaters, and libraries are safer for seniors because of the air conditioning. We advise buying a great appliance to keep the air in your home cool and fresh all year round. Stay in touch High temperatures can be life-threatening. Therefore, seniors should be socially active and keep in communication with other people. Communication plays an important role in ensuring the safety of aging adults. Plus, seniors should let friends and family know if they’ll be spending a huge amount of time outdoors, even if they’re only gardening. Know who to call It is a great tip to make a list of emergency phone numbers and place them in an easy-to-access place. This will help seniors to call and ask for help quickly if needed. This helps prevent any issues or medical problems from getting worse. Meet your neighbors Get in touch with those who live in your neighborhood and learn a bit about them and their schedules. If you’re a senior, see if a younger neighbor — perhaps even one of their kids — can come by and check on you occasionally to make sure everything is all right. The extra company and friendship that can result is a bonus. The right stuff Everyone should dress for the weather, especially seniors. When it’s warm out, better to choose natural fabrics (such as cotton) to be cooler than synthetic fibers. Stock your summer wardrobe with light-colored and loose-fitting clothes to help feel cooler and more comfortable. Protect your eyes Vision loss can be common among seniors, and too much exposure to the sun can irritate eyes and cause further damage. Wearing sunglasses can protect your eyes from harmful UV rays and preserve your vision. Know the risks of hyperthermia During the summer, be particularly cautious about abnormally high body temperatures — a condition known as hyperthermia. Make sure you know the warning signs and get medical attention immediately if you or anyone you know is experiencing these symptoms: Body temperature (better than 104 degrees); Dry, flushed skin. Nausea and vomiting. Headache. Heavy breathing or a rapid pulse. Not sweating, even if it’s hot out. Fainting. Elderly individuals have a harder time knowing when they are dehydrated and their bodies have more difficulty regulating their temperatures. As a result, they are more prone to heatstroke. Ask for medical help and get out of the heat if you (or an elderly loved one) start to feel any of these symptoms. Then, lie down and place ice packs on your body. Put on sunscreen and wear hats Everyone should wear sunscreen when outdoors. Seniors particularly need extra sun protection to help keep them healthy. Remind loved ones about applying sunscreen and help to put it on when necessary. Hats are also a great idea, especially for those with light-colored hair and those with only distant memories of a full head of hair. Apply bug spray Seniors are particularly prone to West Nile Virus and encephalitis, Factora says. If you live in areas where there are a lot of mosquitoes and where the West Nile Virus is present, and if you spend a lot of time outdoors (particularly at night), use mosquito repellent to help reduce the risk of getting bit by a mosquito carrying this virus. Exercise smart If you enjoy outdoor activities, such as walking or gardening, make sure you wear the proper clothing and protective gear. It’s also important to keep track of time. Don’t stay out for long periods and make sure to drink even more water than usual when exercising. Also, consider getting outdoor exercise earlier in the morning or later in the evening, when the sun is not at its peak. Signs of dehydration Older adults often don’t realize they’re thirsty. It’s normal to lose water from your body every day by sweating, breathing, and through tears. Usually, you replace the lost liquid by drinking fluids and eating foods that contain water. If you lose too much water or don’t drink and eat enough, you can get dehydrated. There are common symptoms of dehydration: Thirst Dry or sticky mouth Dry, cool skin Headache Muscle cramps fatigue Rapid heartbeat Rapid breathing Sunken eyes Lack of energy confusion or irritability Summer hydration tips for seniors Of course, it is important that seniors stay active and healthy all year round. But when talking about summer and the possibility of a range of outdoor activities during this season, we should know some key tips that will help keep seniors safe. Hydration in the elderly can be easily managed with these 10 simple tips. Eat healthily Many fruits and vegetables contain large amounts of water to help with hydration. Some examples include watermelon, peaches, grapefruit, lettuce, tomatoes, and cucumbers. Try to eat more fruits and veggies if you don’t like to drink simple water all day long. Keep water close by at all times Sometimes, making it easy for seniors to serve themselves can encourage them to drink more water. Try keeping a lightweight pitcher of water and a cup near their favorite seat to make it quick and convenient to take a drink. Try different beverages Your senior may prefer hot drinks to cold, or the other way around. Experiment to find out which type they like better. Try different things like warming up juices, making decaf iced coffee with cream, or adding plain soda water to make tea or juice bubbly. Try something savory Seniors who enjoy savory foods may like to have hot soup broth instead of a sweet-tasting or more neutral beverage. The broth comes in the form of powder or a box or can. It really helps in the cold weather. If your senior is concerned about the amount of salt they’re eating ensure you get a low salt broth or make one at home with less salt. Offer smoothies, milkshakes, or sports drinks Some stubborn older adults may really resist drinking fluids. Try to make tasty smoothies, milkshakes, or sports drinks even if they’re not the healthiest choices. If seniors like the flavor or texture of these options, they may be more willing to drink them regularly. Make popsicles Homemade popsicles made from fruit juice or a mix of juice and water are a great treat and a great way to get more fluids into your senior. Take frequent breaks If you’re doing activities outside in the heat, or even indoors, make sure you are taking rest breaks. The heat can quickly decrease the energy levels of elderly individuals. Act on early signs of dehydration If the person you are caring for is showing early signs of dehydration, offer them a bottle of water, Gatorade, Powerade, or coconut water to replenish their electrolytes quickly. Stay away from caffeine, sugary drinks, and alcohol If too much coffee, juice, soda, wine, etc. is consumed, any one of them can actually speed up the dehydration process. Know their medications Some medications (like diuretics) can cause an elderly person to become dehydrated even faster than normal. Stay mindful of the medications they are taking so you can increase their normal fluid intake if necessary. Safety tips for elderly people Summer means we can all get excited about relaxing in the sun and engaging in some of our favorite outdoor activities. However, with the extra sunlight, higher temperatures and humidity come added health concerns — especially for an at-risk group like seniors. It’s important to recognize when hot weather is making you sick, and when to get help.
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7 tips to making a ‘wellness home’
Did you know that most health issues, such as the runny nose, dry skin, sleep deprivation, and even anxiety, can be fixed, just by improving your indoor environment? In this article, we’ll discuss 7 tips for a healthy home that will definitely make a difference for your body, mind, and spirit. Take a look. What is a ‘wellness home’ Wellness has been talked about for a couple of years now, and it is considered an all-around way of pursuing health. The concept has extended to the home and its environment. Nowadays, it simply means healthy living at home, to nurture the body, mind, and soul. According to the National Human Activity Pattern Survey, currently, people spend 90% of their time at home. Thus, figuring out how to arrange your home for optimum health and comfort makes sense. There are many tips to help and we’ll cover some of them today. 7 most effective tips to create a ‘wellness home’ From building materials and floor layout ideas to creating spaces for mindful practices, here are aspects of wellness to factor in when arranging a healthier home and environment. Improve indoor air quality Breathing high-quality indoor air is crucial for good health. Most US citizens spend a lot of time in the home where there are pollutants from wearing shoes inside, streetcar traffic, unreliable air supplies, and so on. They cause headaches, allergies, eye inflammation, etc. But you can help remove them by simply implementing a few of these tips. Upgrade to a built-in central air purifying and entire house ventilation system Use homemade household cleaners that work Clean with eco-friendly products Choose only low VOC (Volatile Organic Compounds) materials for DIY projects like painting Add indoor plants into your living spaces Design with plenty of natural light Amongst all the tips for a healthy home, this one might not seem important. But here’s the thing: daylight helps release a hormone called serotonin. It lifts your mood and helps you focus. Moreover, a house with little natural light makes people feel depressed. Here’s how to improve it. Make sure the windows aren’t blocked by plants or furniture Hang mirrors opposite the windows to reflect light Use a light color scheme Consider an open layout to let daylight reach every corner of living spaces Add some nature to your interior design It’s scientifically proven that time in nature helps calm emotions, increases memory performance, boosts problem-solving skills, and even enhances creativeness. By simply incorporating some naturalistic components, you can expect to feel calmer, happier, and even more empowered. Plant gardens on rooftops or in the backyard to get fresh air and even exercise there Add fresh flowers and plants throughout the entire home Choose scented flowers mindfully (i.e. lavender is great for relaxation) Install wide glass windows to let light stream throughout the rooms Setup your home with hydration and water saving in mind Healthy living at home also includes decent hydration and water usage. Water is key to keeping the body and mind healthy. The advantages range from staying pumped up with energy to maintaining blood pressure and decreasing stress. Everyone can take simple steps toward a “water-efficient home”. Encourage hydration by using effective built-in water filters Set up touchless faucets to save water and prevent the spread of germs Use low flush capacity toilets to save water Install low flow showerheads to save time and water while getting a comfortable temperature Incorporate smart technology Nowadays, smart technology is designed to make our environment healthier and our life more comfortable. For example, now fireplaces aren’t just for burning wood. Electric ones use LED lights to create the appearance of flames and can deflect heat to another room of the house. An automated fan system circulates the heat. There are other ways smart technology can help residents live a healthier lifestyle. Try apps and smart technology to manage family members’ screen time Use an ultrasonic cool mist humidifier to keep the air fresh and mild and improve sleep Use connected appliances to monitor rooms or check appliances like the fridge remotely Design rooms to promote wellness A healthier home can positively impact emotional and mental health. When designing your home, designate some places to relax, chill out, or meditate. Such sacred spaces can help to manage and reduce stress, which causes insomnia, headache, weight gain, digestive problems, fatigue, and so on. So, here are a few tips to make your mental health a priority in your home. Arrange each room for wellness (i.e., bedroom with candles like a slumber sanctuary) Create an in-home personal library or quiet reading nook Set up areas for conversations and activities with friends and family Stick to healthy habits in the home It’s not a secret that the concept of wellness includes healthy, mindful eating, and exercise habits. Your home can be a great place to commit to them by creating living spaces that inspire you to be consistent. These are just a few easy tips to turn your living space into an empowering and motivating one. Design a dedicated workout room to make it easier to work on fitness every day Create a space for meditation or a yoga studio to get rid of anxiety and get better sleep Equip your kitchen with a lot of counter and storage space for preparing healthy food Use a humidifier and aroma diffuser in the bathroom to enjoy personal aromatherapy sessions Where should you begin To create a ‘wellness home’, start with baby steps. Amongst all the tips for a healthy home, pick the one that will make the biggest improvement to your environment like moving furniture to let more daylight in. Or, you might want to buy candles for a meditation room or a humidifier to create a spa atmosphere in the bathroom. Use free apps to minimize screen time for the whole family and encourage more socialization. Also, adding flowers and plants all over the house can create a fulfilling environment. In a nutshell, set priorities, start small, and then proceed to tackle larger home improvement projects.
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10 humidifier mistakes
Why do we use humidifiers? Humidifiers are a major necessity for places where the humidity level is low or for people, who experience respiratory-related symptoms. Therefore, humidifier lamps have become one of the most purchased products online. But not all buyers are perfect in their choices. Some humidifiers work with boiled water, these types of humidifiers can be dangerous for those who have children. People often make wrong decisions or mistakes, while purchasing ultrasonic mist decorative lamps for their home or office, some of the most mistakes made are mentioned as under. Benefits of using a humidifier Humidifier therapy adds moisture to the air to prevent dryness that can cause irritation in many parts of the body. Humidifiers can be effective for treating dryness of the skin, nose, throat, and lips. They can also ease some symptoms caused by the flu or common cold. Let’s talk about the benefits of using humidifiers in detail. Airborne diseases You can catch some diseases by breathing. How do airborne diseases spread? The answer is simple: when an infected person coughs, sneezes, or talks, spewing nasal and throat secretions into the air. These causative organisms of these diseases are harder to control because they travel in the air and once a person that is free of these diseases breathe in the contaminated air, he or she gets infected. So, how can you prevent the spread of infection? A recent study found that raising indoor humidity levels to at least 43% had a dramatic effect on approximately 85% of airborne viruses. This is precisely why one of the main benefits of a humidifier is increasing the overall humidity levels in a room or in a home even in summer! Allergy relief You may think that seasonal allergies are less common during the summer. But, did you know that it’s possible to experience allergic rhinitis year-round? Symptoms of allergies can be different. The most common include sneezing, runny or stuffy nose, watery and itchy eyes, itchy sinuses, throat, etc. Less common symptoms are headache, shortness of breath, coughing. A lot of people also have asthma. A humidifier will help you to cope with any respiratory problem in a few days. If you want to know all the benefits for allergic, you can read the article ‘Humidifier for allergies’ Prevent dry skin As everyone knows, 50–60% of the human body is made of water. Therefore, dry conditions may pull moisture out leaving behind dry skin, chapped lips, and so on. Our bodies rely on the right quantity of water to feel good. Lips and eyes also show irritation when they are not properly hydrated. A humidifier also helps relieve your baby of irritated, dry skin. And it is the best pros of a cool-mist humidifier for the child’s room. Baby’s skin is sensitive to dry climates and can result in red patches and tender, chapped lips. The dry air may also aggravate common skin conditions, such as eczema. By using a humidifier in winter, the skin remains soft and clear by retaining its natural moistness. Another benefit of a humidifier in the nursery is the white noise it provides. Not only will it help to drown out household noises like dogs, television, and kids playing, but it will also help lull baby into a peaceful sleep. More information about dry skin and humidifier you can read here ‘Are humidifiers good for skin’ Healthier houseplants Plants help pull toxins out of the air, but they can suffer in the dry, winter air. Have you noticed that the soil is dryer than usual during the winter? Ask yourself are the leaves looking droopy and sick? If you are growing plants in areas with a high level of sunlight and low humidity, you certainly need to increase the moisture in the air and the best way to do that is to get any of the best plant humidifiers. A cool-mist humidifier can help keep your houseplants healthy — which helps keep you healthy, too! Improve sleep Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. Adding humidity to the air by running a humidifier at night may help to relieve some symptoms and improve the quality of sleep. A moist environment also feels warmer and more comfortable, which can encourage a good night’s sleep. White noise Another benefit of a humidifier especially in the nursery is the white noise it provides. Not only will it help to drown out household noises like dogs, television, and kids playing, but it will also help lull babies into a peaceful sleep. Scientists prove white noise to help with sleeping issues. Not for everyone, certainly, but for most people. The technical definition is that white noise is created by equally distributed frequencies. To make it simpler, white noise is formed by an equal amount at every frequency that can be heard by a human – from low to high. Top mistakes while using a humidifier You should have a certain knowledge about this device by reading the instructions on the label. However, if you still need more specific instructions on how to use a humidifier, the next part can be useful for you. Letting the water sit for too long One of the very common mistakes that people do is letting water sit too long. It is extremely dangerous because such water can be a breeding home for bacteria, mold, and mildew. Therefore, you should clean the tank and filters as mention in instructions, otherwise, these bacteria and mold in standing water can be dispersed into the air through the humidifier. As a result, this will cause many infections and respiratory issues. Change the water of the humidifier daily and do not leave it in the tank. Always empty the tank and leave it out to dry. It will keep your humidifier fresh until you need to use it again. Not cleaning often enough You need to clean your humidifier regularly. Even if it looks clean enough. If you won’t clean your humidifier regularly, you’re letting bacteria, mold, and allergens grow into the tank. As a result, everything will be sprayed into the air by the humidifier. Every third day empties the tank, scrub it with disinfectant to remove the mold and infections, and after letting it dry completely refill the tank. Tap water in humidifiers Filling tap water into humidifiers is a huge mistake that people often do. You should remember that humidifier using bottled water. Tap water may contain not only bacteria and other infections but mineral deposits. This white dust can gather in the tank and also around the room, which can be a serious threat for people with an allergy. These mineral residues can also promote bacterial growth into the room. You should always use distilled or filtered water not to spread allergens and other dangerous bacteria. Not checking equipment and chord Safety is key. Humidifiers are serious home appliances; therefore, you should take measures for safety. Whether you have an old humidifier or a new one, keep checking the damaged chord or part. As a humidifier is filled with water, a damaged chord can be an electrical hazard. Leaving a long and messy chord in the room can be a trip hazard especially with kids or pets around. Avoid placing your humidifier in a place where it comes in the way or can be tripped over. Submerging the main unit in water As humidifiers need to be cleaned regularly, submerging the main unit into the water can damage the machine. While cleaning the humidifier, take good care to save its electrical parts from water and use only as much water as is required to rinse the corners. Not monitoring the humidity level Humidifiers help to keep the optimal humidity level of a room. Dry air can cause cough, allergies, and other respiratory issues, but an excess of humidity is also damaging. Too much moisture in the air can make the atmosphere uncomfortable, and it may breed the bacteria and other infections in the room. Most humidifiers have automatic control, but they may not work accurately. Ideally, the humidity level of your room should be between 40-60%. Not placing your humidifier on a flat surface The right placing of a humidifier is important. First, you don’t want to tip over a humidifier with a tank full of water. Humidifiers emit water vapor and the surrounding area can get damp; humidifier makes room wet. It can damage the floor or carpet if left on the floor. Besides, the action of heating the water and emitting the water vapor or steam into the air can be disrupted if the humidifier is not placed straight properly. Therefore, placing the humidifier in a corner on a raised flat surface can save you from a lot of trouble. Placing humidifier too close or too far Placing the humidifier too close to your bed seems a tempting idea, but you don’t need to run it over you to feel its benefits. If your humidifier is emitting white dust, then it may cover your bed with dust. A warm mist humidifier can make your bed sheet damp from steam. In the same way, placing a humidifier too far is also not a very good idea. Choosing the wrong unit Choosing the right size of humidifier for your room is essential. Using a small-sized humidifier for a large and airy area isn’t going to be effective in raising the humidity level of a room. Similarly, if you are using a big sized humidifier in a smaller room it would make it extra damp and may breed bacteria, mold, or mildew. Therefore, before buying the humidifier, keep in mind the size of the room. Most of the humidifiers mention in their specification the area they are designed to humidify. There are many types of humidifiers in the market, flow-through units, mist units, and steam units. Different types can work in different conditions. So, do a little research before buying a humidifier and choose the one that suits your requirement. Lack of Research Research is very important before buying any product. Without proper knowledge of the product use, benefits, price, models, etc., you cannot and should not purchase any product, especially colorful humidifiers. The common mistakes while using a humidifier Keep in mind that you don’t have to make these mistakes, especially when someone is suffering from allergies. That is why you have to be very careful when buying and using a humidifier.
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Recovery after a marathon
As a runner, you probably know that marathons bring about serious muscular, cellular and immune system damage. Thus, marathon recovery time is as essential as training and the race themselves. We’re here to provide you with the most effective, all-around approach to help you get back on track quickly. So, let’s get down to it. How does marathon damages body Muscles, ligaments, tendons, and almost every system of the body is pressured when you’re running a marathon. Even if you achieved your goal or struggled to get to the line, your body experienced a huge physical challenge. You might not feel soreness afterward. Here are the physiological systems that were affected the most by a 26.2-mile marathon. Skeletal Muscle A scientific study examined volunteer human runners before and after the marathon. It found out the abnormal conditions (contracture knots, disrupted sarcolemma, etc.) Prevalent on day 1 and 3, inflammation, and fiber necrosis on day 7. All this significantly impairs muscle power and endurance. The study leaves no doubts that muscles are weakened and need a strong recovery after running a marathon and before scheduling full training again. The study also checked calf muscles during a long training period and outlined the need for time off, which applies to any considerable training volume. Cellular damage There’s a marker in our body that indicates the marathon’s impact on skeletal and myocardial tissue and augmented myoglobin level on the blood stream – creatinine kinase or CK. Its presence and production flag cellular damage. One study stated that CF damage had lasted more than a week after the race, whereas another one discovered the presence of myoglobin for 3-4 days after the marathon. These examinations prove that the body needs relaxation to completely recover from cellular damage provoked by the race. Unlike muscle soreness, these symptoms of tough training and racing are not often observable. That’s why marathon recovery training is a must even if you don’t feel like doing it. Immune system Other studies also show that the immune system is seriously undermined after running a 26.2-mile marathon. It increases the risks of catching cold and the flu. An affected immune system is one of the core reasons of overtraining collapse. Thus, the long-term goals might be jeopardized just because a runner can experience interrupted training for skipping a recommended rest period. Importance of time off As you can see, the entire body needs a solid rest. Some runners think taking up marathon recovery time is counter-intuitive and will decrease their fitness. In fact, there is a fitness drop. Guess how big it is? Just 30 seconds after a week of not running, according to the science of rest for marathoners. It’s definitely not a big loss, and the fitness level can be caught up very fast. It only takes three to four weeks to get back to intense training and high-level racing shape. Also, A-list runners like Desiree Davila and Meb Keflezighi always take time off after marathons and long training blocks. Best way to recover from a marathon We will dwell on nutrition, rehabilitation including heat therapy and massage, alternative training, and a running plan for the 3 weeks after a race. If you strive to recover at good speed and get back fast in the saddle, then you should follow these simple but effective recommendations. Consider it as an integral part of your marathon preparation process. Otherwise, getting back too soon and pushing too early is risky for your health. Just after the race Your recovery after running a marathon begins when you get to the finish line. As soon as you start the recovery as quickly and successfully, you’ll get back into your achieved fitness level. When running, your heart rate is heightened and lactic acid accumulates in the muscles. So, the first aim will be to get your heart drop at a slow pace, wash away lactic acid from the muscles, and prevent dehydration. Use the heat blanket Your body cools down fast even if you are over warmed when getting to the finish line. To prevent a rapid body temperature drop leading to wild tremor and even collapse, take a heat blanket or throw they give you. Or, put on clean, dry clothes. Make sure they are available in your race bag or your spouse or friend brought it for you. Smaller events may not provide space for blankets at the finish. Continue to move We get it, it may be tempting to sit down, chug a gallon of water and snack. But keep walking around the area a bit. Walk for 10-15 minutes so that your muscles do not knot up from accumulated lactic acid. Walking helps your body recoup and prevents soreness in the muscles. Besides, it also encourages oxygenated blood to them. Drink water with electrolytes Marathon recovery training is also about fixing internal processes in your body. Thus, drink water with electrolytes; drinks with electrolytes do a great job of helping the body metabolize energy from food. Avoid caffeine and alcohol since they dehydrate your body. Eat food containing electrolytes as sodium, chloride, potassium, calcium, and magnesium. We’ll dive deeper into food later! Do not stretch too much If choosing between stretching and walking, pick the latter. Also, avoid the foam rolling for at least a day after a marathon. Sharp muscle damage can occur immediately following the race. Best food Eat high glycemic, easily digestible foods within 30-60 minutes right after the marathon. Immediate marathon recovery time is more about taking in about 200-300 easily digestible calories to maintain blood sugar level, replenish muscle glycogen, and recoup muscle tissue. Avoid fats as they slow the digestion of other macros and stick to the 4:1 carb to protein ratio diet. A turkey sandwich, almond butter, carrots will do the job. If it’s cold, soup is a way out. Drink water to maintain hydration throughout the day. For food with electrolytes, consider the following: peanut butter, chocolate milk, healthy salty snacks to replenish sodium; olives, lettuce, tomatoes, rye, seaweed, and celery – for chloride; oranges, melons, raisins, bananas, or prunes – for potassium; soy milk or a regular one, cereal, yogurt – for calcium, and finally nuts, whole grains, dried beans, lentils – for magnesium. Heat therapy The heat has multiple recovery advantages for the body. It aids in muscle relaxation and brings about healing on a cellular level, enabling fluids to flow more freely through the body. Warm water boosts the temperature of muscle tissues, making it easier to stretch. If there are some particular areas affected, a heating pad will be a way out. It addresses back pain and neck pain and can cover small and large muscle groups, depending on the size. Usually, heating pads have a few heating options. For heat recovery after running a marathon, the sweet spot is 102-104 degrees Fahrenheit for 10-15 minutes. The temperature is higher than the average body temperature, meaning you’ll receive the benefits of this recovery. Treating injuries A few hours after the race you might feel a lot of pains. They often peak at about 48-72 hours and can last up to 7 days. If the pain is unbearable and lasts more than a week, seek some medical help. This can be an injury. Keep the following in mind when dealing with injuries after running a marathon. Track dehydration and hyponatremia Dehydration occurs when you’re low on fluids and hyponatremia – when the concentration of sodium in the bloodstream is abnormally low. If none of these is your case, the medical staff can initiate an IV and will keep tabs on you until you urinate. In serious cases, you may be taken to the hospital. If you’re doing self-treatment, sip salty drinks rather than plain water and eat salty snacks. Slow marathoners, like walkers, are more vulnerable to hyponatremia. Treat sprains and strains For marathoners, the most common strains are in the hip flexor, calf, or hamstring. The pain feels immediately. If you have a Grade 1 or less severe strain, you can treat it on your own by taking marathon recovery time off and letting damaged tissue heal. If the joint is inflamed and reddened, it’s not just overexertion. It’s high time you had rest, compression, heat or ice therapy, and elevation. Probably you need medical care for a stress fracture or other heavy injury. Bring a friend You might feel like collapsing or gray-outs after the race. Do not drive home alone or be alone for the first 12 hours. You need a friend to help you with space blankets and dry clothes right after the marathon and take care of you if you’re injured and need medical help. Also, symptoms of stroke and heartbeat anomalies are serious. If your body salt level decreases during the race, it can cause heartbeat problems leading to a fatal case. So, you definitely need someone around. Massage If you’re going through marathon recovery time, massage will be a plus. Many events offer a quick massage. The sooner you can do it, the better your body will recoup. It will flush away any lactic acid that has accumulated during the marathon and decrease muscle tension. Putting all the physical efforts into race can damage the muscles. Sports massages bring relief by warming up the tissues through friction and improving blood circulation. After warming up, the muscles are more malleable and prone to give away tension, which accelerates the healing process. Sleep During the marathon, you’re riding an adrenaline high, and afterward, every muscle is twitching. Your system cannot just shut down. All of this causes sleep deprivation. Don’t worry – it’s absolutely normal. Just go to bed. Try not to use the phone a few hours before sleep, listen to relaxation music, have another bath. By the way, a great idea is soaking in a bathtub with the caddy on it, having a glass of wine or milk nearby, and just enjoying your time off. The week after the marathon To get back on track the week after the marathon, you need to create your tapering plan in reverse and at a slow pace build the miles back up. Start small and short distances with a few strides to pick up speed. Within 4 to 6 weeks, you can come back to your training schedule. Here are some processes you might experience. Post-race grouch Marathoners might feel torn out and depressed the week after the marathon. It’s normal, be ready for that. The feelings go away as you recover. However, if post-marathon blues do not disappear after marathon recovery time, look for medical help. The chemical changes in your body and brain might have caused clinical depression, and a dangerous and life-threatening state can be prevented if identified in time. Stiffness and inflammation You might feel pain in muscles you didn’t know you had. As you got exhausted during the race, your posture and gait may have changed, leaning on muscles you don’t normally use much when running or walking. The pain can be prolonged, expect it to show up for the next two to four days. To relieve knots and hard muscles, a relaxing professional massage will be a way out. Gentle massage is enough to loosen up and prevent further damage to muscles that are recouping on their own. Pay attention to start walking or running at a gentle pace. Weight gain During your recovery after running a marathon, you can notice water retention. As a result, you may feel like putting on an extra two or four pounds. Do not hurry to start dieting. The weight might go away as your muscles repair. Also, do not start dieting or losing weight immediately after the marathon. Your organism needs carbs, protein, vitamins to restore affected muscles. If you have cravings, particularly junk food, eat it moderately. Your body might be signaling you what it is missing. If these are veggies, salmon, nuts, that’s fine. If you’re constantly craving chocolate and chips – follow “the rule of “moderation”. Full marathon recovery phase It takes about four to six weeks to get in the saddle after the race. You should finish your marathon recovery training before engaging in a new preparation process. Factor in how you’re currently feeling and ask for medical advice if your recovery from injuries seems tolagg. Also, consider the following before taking up your regular training. Smooth back into exercising If you walk for fitness, do not surpass an hour. Do it at a brisk pace and return to longer workouts after the second weekend after post-race. Marathoners should return smoothly to their regimen, step by step adding more time and miles. However, you can start running a day or two post-marathons. But think of doing a “reverse taper” where you regain your running patterns step-by-step by reversing the last two weeks of your marathon training regimen. Modify your diet As I already mentioned, your first calorie intake should be about 200-300 calories of simple digestive food. While recovering, your distance will be less than during marathon preparation. After the first recovery week, change your diet and calorie intake respectively as far as you build up pace and mileage. Use apps to keep tabs on your food intake and adjust it if you put on weight due to little activity. But like a rule of thumb, eat a balanced diet rich in veggies, fruits, nuts, and other whole, fiber-rich foods. Think of cross training As enthusiastic as you may be to s run on an ordinary schedule, make some room for cross training. It should become a part of your marathon recovery training. It is recommended to start cross training 2-3 days after the race, as the immune system is currently oppressed. Like most workouts, running engages a particular set of muscle groups and ignores others. Use this time to exercise in the transverse plane, rotational motion, and to adjust imbalances. Post run recovery tips Finally, we’ve got to the point where we can share some life hacks, tips, and common recommendations. They can really make a difference in your recovery after running a marathon. Check them out. Add an hour of night sleep for the week after the marathon. The study from the Linders University, Australia, shows that 9-10 hours of sleep is necessary for runners following an arduous race. Do not pop some anti-inflammatory pills unless advised by the doctor. Inflammation is a natural response of our body to injury, thus taking pills can slow down the recovery process and even be rough on the stomach and kidney. Do journaling if you experience sleep deprivation because of emotional excitement and thoughts coming again and again. Right down how the marathon went, describe the preparation, nutrition, mileage and pace, and marathon recovery time. Do not binge eat or binge watch TV for the next 6 hours after the race. Instead, take a short walk around. Follow a life hack from students: consume a moderate amount of caffeine (80-120ml) and take a 20 to 45 minutes’ nap. It allows your body to rest and wake up fresh as a daisy. Marathon recovery time: what’s essential When the best ultramarathoners in the world were asked to provide some recovery tips, most of them outlined the role of patience – patience in the recovery process and building the miles back up. All of them pointed out at the marathon recovery time as an integral part of the successful return to a regular training schedule. From now on, you have all the knowledge to do it effectively!
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