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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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What are air purifiers used for? What they do and how they help
Asthma attacks, allergy symptoms, the running nose can be effectively managed, had you just placed air purifiers for the house. In fact, their health benefits are scientifically proven, and we’re here to help you choose the best one that meets your needs ideally. Let’s make it clear step by step. What is an air purifier Air purifiers are quite self-explanatory: these are the items that clean the air around by trapping airborne contaminants and pollutants. They are designed to filter out dust, smoke, pollutants, mold, and allergens, etc. leaving a fresh environment around. The types of air purifiers vary according to the technology used for capturing different pollutants. Their use has become mainstream over the recent years and it’s not in vain. The research shows that breathing slightly polluted air for 10 years is equal to smoking a pack of cigarettes for 29 years. So, if you live in a city, the chances are big enough that you’re a passive smoker. In order to prevent lung diseases, people purchase air purifiers. Also, the fact that indoor air can be five times as polluted as outdoor one induces people to get air purifiers for their homes. Do air purifiers help with allergies? Well, they are claimed to help alleviate allergies, fight their triggers, and decrease significantly sustained symptoms. Moreover, nowadays, it’s even mentioned as a tool to prevent Coronavirus penetration into a house. Are air purifiers safe? They are, except those that release ozone, that can cause respiratory issues. We’ll discuss this type of air purifier later. Now, let’s dig deeper. What does the air purifier do The best air purifier We dared to create our own abbreviation that is easy to remember and reflects the purpose of an air purifier. It’s CCD, or Captures, Cleans, Care. Again, as we’ve mentioned before, it’s all about the technology used in the unit. This fact brings up to the point of what filters are used in air purifiers. Hepa filters The most popular filter is HEPA. It traps 99.97% of all air pollutants up to 0.03 microns. This type uses technologies that do not allow bacteria and viruses to multiply. HEPAs are easy to maintain. However, most manufacturers create air purifiers with a combination of different filters, such as Advanced Carbon Filter, HEPA, and UV light. Ozone generators They are used mostly in hotels to trap odors. Additionally, they release ozone, which leads to respiratory issues. To prevent that, the hotel service staff leaves the room vacated for about 24 hours. They are not convenient for everyday residential use, though. Ultraviolet light air purifiers Such devices use UV lights to go through the cell’s structure, irrevocably destroying it and stopping its proliferation. That way, these air purifiers do not catch pollutants but rather kill them. Activated carbon It is rather good at trapping chemicals, odors, and off-gassing than pollutants like viruses. Their technology lies in heating a highly porous form of carbon to augment its surface area and capture the contaminants. How does an air purifier work How does an air purifier work Air purifiers for the house include a filter, or a few ones, and a fan that pulls in and stirs the air. While air passes through the filter, pollutants and particles are trapped, and the clean air is pushed back out into the room. Traditionally, filters are made of fiber, paper, or mesh and need timely replacement to keep working efficiently. When considering purchasing an air purifier, take into account operating costs and filter replacement costs. The first type can amount to $50 a year as you should be using it almost nonstop to get all the benefits. The second type of cost is estimated at approximately $100 a year. How often to change filters in air purifiers depends on the unit’s type and usage. Some filters are reusable and washable but they demand scrupulous maintenance. You won’t find them on the most powerful air purifiers. Reusable filters do a greater job of eliminating larger particles from the air, such as dust mites or pollen. Also, you stumble upon UV filters on the market, which frequently claim to remove biological impurities like bacteria. However, to be effective, lots of them require higher wattage and broader exposure. Herewith, some bacteria are UV-resistant nowadays. Other units use ionizers to draw particles like static ones. Here’s a good answer to the question “Do air purifiers help with allergies?” Negative ions attach to dust and allergens and make them fall from the air. If you’re interested in purchasing this type of air cleaners, make sure it does not generate ozone. But usually, this is indicated on the packaging. Air purifier benefits An air purifier with true HEPA filters In general, the purpose of an air purifier is to reduce asthma and allergy triggers, block contamination of killer substances, and so on. It can be beneficial in commercial and residential spaces, including offices, hospitals, schools, etc. Before diving into the benefits, let’s outline two core points you get the most of an air purifier. First, HEPA filters need to be replaced regularly. According to the Environmental Protection Agency, you should replace it every three months for optimal usability. Also, to garner all the benefits, you should run the unit almost nonstop. Second, if placing it in a room, make sure it’s at least 6 to 100 feet from the bed. If putting closer, you won’t experience the utmost benefits of clean air. Now, let’s check out the benefits you can get from using it at home or work. Removal of triggers that provoke asthma Asthma triggers might be found anywhere. These are dry skin cells, dust, dirt, any sprays, household cleaners, any kind of smoke, paint products, cosmetics, fragrance, etc. At work, you can start suffocating from mold spores or cockroaches. New carpets can provoke the symptoms as they release fumes. If not removed but inhaled, all these triggers can cause wheezing. What’s more, tiny airborne particles are the most dangerous. This is where air purifiers for the house come in handy. They are good at eliminating microscopic impurities. Improving airflow and using the HEPA filter will also decrease indoor air pollution, thus lessening the odds of triggering asthma symptoms. Preventing lung disease Breathing in tobacco smoke can lead to the development of chronic obstructive pulmonary disease and heart one. Other outcomes might be ear infections, pneumonia, asthma, and bronchitis. Secondhand smoke is especially dangerous for kids as their lungs are still developing and their respiratory rates are higher than an adult’s. However, the elderly ones are more likely to get dementia if they often breathe in secondhand smoke. This is where HEPA filters and activated carbon do a great job of drawing and encasing smoke. Fighting allergens like dust and pet odor An air purifier for every pet owner When you breathe in pet odor, pollen, dust, your body responds by producing IgE, the allergen antibody. This provokes allergic reactions. Do air purifiers help with allergies? We recommend getting an air purifier that removes the allergens without producing ozone to counteract the reactions. Air purifiers can eliminate significantly pet odor and thus decrease your chances of getting allergies. You can also find an air purifier for wildfire smoke, tobacco smoke, dust mites, and dander to clean homes and offices. Eliminating radon gas Lung cancer is not a joke. Did you know that certain gases contribute to that? Radon gas, for example, is the reason for 15,000-22,000 lung cancer deaths each year. It can be present in homes, offices, schools, and penetrate through cracks in the walls and floors, construction joints or gaps near electrical wires, pipes, sump pits, and so on. Everyone is vulnerable to being contaminated by radon gas, and if its level is too high in a building, fatal results might happen. That’s why one of the recommendations here is using an air purifier that can suck the gas and remove it from the spaces. Removing outside fumes and pollutants The residents of big cities and those living near highways and other urban areas are more likely to have allergic diseases. The reason is the presence of the pollutants in these locations. The high air pollution from outside sources includes ozone, nitrogen dioxide, sulfur dioxide, etc. Each can cause asthma and allergies. Well-ventilated spaces are the best way to fight pollution inside and outside the house. The purpose of an air purifier is also to reduce outside pollution. So, besides installing a reliable ventilation system, you can ventilate your living spaces with it. Eliminating volatile organic compounds VOCs are gases from certain solids and liquids. They include chemicals that have short- or long-term menacing health effects. Their concentration is higher indoors than outdoors in most cases. VOCs are present on paints, coatings for walls and furnishings, even clothes after dry-cleaning, stored fuels, air fresheners, sprays, auto products, etc. How can you tell you have VOCs in your home? The symptoms are watering eyes, breathing issues, nausea, burning, or choking in the throat. To fight them, use an air purifier that removes the vapors from your rooms and keep them in its isolated unit. Removing hostile insects Insects can pass on germs and even diseases. People usually use sprays that kill insects and, in the meantime, release toxins into the air. However, mosquitoes, for example, do not often die from such toxins and bring serious diseases such as malaria. Although insecticides can fight insects, air purifiers are more helpful and effective. They lessen the odds of getting malaria infection as they annihilate bugs that pass these viruses on. Air purifiers for the house are a better solution here. Reducing stress and favoring quality sleep How to improve your sleep with an air purifier People breathing in less polluted air are less likely to stress out. There’s scientific proof for that. When you inhale clean air, your cortisol levels decrease and you feel less anxious and stressed out. Besides, knowing that your space is free of pollutants will give you peace of mind – just one less thing to worry about. As for sleep, you’ll agree that contaminated air disturbs healthy sleep, making you feel uncomfortable. Additionally, air purifiers produce a calming and soft sound humming you to sleep. Most people find it relaxing enough to fall asleep. What is an air purifier used for The fundamental purpose of an air purifier is to circulate the air in a living space and clean it by eliminating particles and airborne substances. Usually, they remove bothersome and offensive particles like hair, vapors, odors, and more to produce clean air in the home. Their core value is to prevent sickness and allergy symptoms. So, we’ll gladly re-outline what it is used for and provide the points from another angle, giving you pretty enough reasons to get it for your space. Removing odors If you avoid cooking fried fish or burgers or spicy meals because of the smell afterward, now you have a solution. Also, cleaning solvents releasing VOCs can release strong and potentially dangerous odors. Add to this list pets, garbage, musty areas, and even a new carpet with short-lasting “outgassing” properties. Luckily, the activated carbon filter is the right thing to address such issues. It absorbs and captures these odors and vapors, leaving fresh air instead. Alleviating allergies Great air purifier to cope with allergens Allergy symptoms, such as sneezing, itchiness, asthma, might be the result of allergens. In most cases, the latter relates to dust mites feeding off pets’ dander and human skin waste. If not removed, they settle on surfaces and get into the air repeatedly, creating a vicious cycle. The air purifiers for the house with the HEPA filter do a great job here as they filter out up to 0.03 microns particles. Plus, there are a lot of allergens that are big enough to trap easily. Dealing with smoke Smoke is way more than we see. It’s about toxic elements and gases, chemical compounds that get everywhere and settle on surfaces. It causes health hazards and discolors surfaces. The models with the HEPA filters and activated carbon can help by trapping current particles or the remnants. Smoke particles are so tiny that it’s better to avoid direct exposure to it. If it’s impossible, the best solution to fight direct smoke or its side effects is to make an air purifier run permanently. Controlling dust Do you have any fabrics, home materials, or the heating, cooling, and ventilation systems? We bet you do! So, you definitely have dust in your home as its tiny particles enter and break from those things. The good news is that air purifiers cycle the air in a room and filter out these particles. Their pre-filters already do a great job of trapping the usually bigger particles than most air contaminants. So, this way, you can control dust and even stop sneezing in the long run. Eliminating pet odors and dander A great air purifier for every pet owner We love pets, but here’s the truth – they generate by-products, such as hair, odors, dander, and take in substances from outside. As mentioned earlier, this triggers allergy symptoms. Besides, there’s such a phenomenon as a “wet dog smell” provoked by mycobacteria. It is activated when hair is full of water. Air purifiers for the house cannot wholly remove pet hair from indoors but airborne hair can be captured. As for odors and natural oils on the pets’ skin, they do a great job here as well. What are other ways to improve the air quality in my home The ultimate advice is to tackle the source of indoor air pollution and have a great airing in the living space. To supplement your air purifier’s work, you can follow the steps below to reduce indoor air pollutants: Ventilate traditionally by keeping the windows open, preferably – on opposite sides of the living space to create a cross draft. By doing so, you prevent locking irritants into rooms. Vacuum regularly with a cleaner that is sealed, comes with a bag, and HEPA-certified. Replace air filters regularly to maintain HVAC equipment and increase performance. Turn on an exhaust fan when cooking or having a bath and leave it running for a few minutes after you’ve done. Keep to a minimum the use of candles or burning wood fires and forbid smoking inside the home. Reducing the sources of pollutants is a definite way to improve air quality. FAQs about air purifiers There are all interesting questions about air purifiers you need to know. How to check if my air purifier is functioning Here are the ways to check whether your air purifier works: Check the unit’s internal filter indicator. It signals when the air filter has overpassed its capacity and needs replacement. Pay attention to the lights as they are different for different performance levels. From time to time, examine it manually, especially when you notice the air purifier is not working at total capacity. The air purifier should have enough waste to signal it is working, but not so much that it’s fully plugged. If the HEPA filter is too clogged, you should get it changed. Additionally, install a separate device known as an air quality monitor actually to track the quality of air in your living space. It can tell you how well the air purifier does its job. What is the proper place to place an air purifier The right place for an air purifier When thinking of the right place for your air purifier, keep in mind the following tips: Place it where you spend most of your time. If it’s not in your room, make sure it is at least 6 to 10 feet from your bed. If it’s up to 6 feet, you might notice a draft from the air circulation. Placing further than 10 feet, you won’t see the maximum benefits of the device. Bathrooms and kitchens are also the right places to install the device since they are more likely to receive more pollutants. If you have the elderly or babies in your home, it makes sense to place the air purifier in the nursery, kid’s, or the elderly’s room. If there are smokers in your family, place the air purifier right in the room where they smoke. If you cannot decide on any concrete room, you can purchase a complete home purifier that couples with your air ducts and purifies your whole home. The appliance’s proper location is in the middle of the room without anything that can block the airflow. Most people don’t like the objects in the middle of the room because of the tripping hazards and the unattractive look of the whole design. In this case, purchase a 360-degree filtration purifier and install it 6 inches from the wall. If you have kids around, consider placing it on a sturdy table. Check the instruction manual to look for an optimal recommendation. Should I leave the air purifier working the entire night Yes, it is absolutely possible to sleep with the device all night. The primary purpose of an air purifier is to filter the air and clean it. You definitely ought to leave it working nonstop for the best air quality. Besides, it contributes to good sleep. Does the air become dry because of it Air purifiers only catch airborne pollutants and contribute to fresh air circulation without drying out the air or affecting in any way the humidity in the room. If the latter is the cause of your concern, get a humidifier for your home. How much time does it take for a device to purify a room Greatest air purifier for home There are a lot of aspects that define how long it takes to clean the room. These are the room’s size, the appliance’s size, CADR and ACH ratings, capacity, fan speed. But usually, it takes from 30 to 2 hours. How many air purifiers do I need if I have 4 rooms One air purifier per room is enough. But make sure that it is rated for the room’s size. Its capacity should be able to handle the room wider than yours. Learn the CADR rating to ensure that it can purify your room efficiently. Do air purifiers help with allergies Absolutely! As mentioned above, they help prevent allergy symptoms, alleviate existing ones, and even help treat them in the long run. Herewith, it is crucial to understand which one of the filters is convenient for your particular case. Please check the information on different types of filters and their target pollutants above to make the right choice. Can I become sick because of using it at home Air purifiers are really perfect devices and can help to cope with respiratory diseases and asthma. They are made instead to improve general health than lead to illness. However, common sense and caution are the best recommendations when using any device. If you misuse it or use the wrong one, you can deteriorate your health issues. Also, keep in mind the following tips: Keep it working all day, If turning off will make the air quickly get polluted. Some air purifiers release ozone that leads to breathing issues, throat inflammation, or other respiratory ailments. Stick to your household cleaning routines even when the device is working. Replace filters regularly as over time they accumulate germs, bacteria, and start releasing them into the environment. When surveying models, avoid “HEPA-style” or “HEPA-type” – they do not have a legal definition and are ineffective in cleaning. Instead, look for a “true HEPA filter” purifier and check its CADR rating. Do air purifiers remove awful odors The appliances with an activated carbon filter are more effective when it’s about cleaning from smoke, odors, and VOCs. In general, these are the fans that draw pollutants into filters and release way cleaner air than the one gone in. Is it cost-intensive to maintain air purifiers The operational cost can be different. Everything depends on the model, type of filter, and the airflow speed. Traditionally, a HEPA air purifier consumes 50-100W per hour. If you use it, for example, for 10 hours a day, you might have an annual operational expense from $30 to $60. If you run it around-the-clock, the yearly operating cost is about $72-$120. Air purifiers for the house: the final word Clean air at home with an air purifier To make an informed purchase, make sure you know your situation and your “why”. Do you have allergy symptoms, respiratory issues? Or, you have a newborn and need to clean the air in the nursery. Next, pay attention to the filters. If there are smokers around, make sure your air purifier has an activated carbon filter. Do you want to become a home expert on the subject to take care of your beloved one even more effectively? Check our “How to choose an air purifier for home: tips and advice”.
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Can you put essential oils in a humidifier
Today, the use of essential oils is gaining traction. This is why many people often wonder whether they can put essential oils in a humidifier. When used this way, oils give the air a pleasant scent while also having a good effect on human health. Essential oils have been used by many cultures for over 5000 years, benefitting the health of those who enjoyed their fragrances. Unless you try, you will not understand the benefits of using a humidifier as well as essential oils. So give essential oils in a humidifier a try. What is an essential oil What are essential oils? Essential oils are the essence of a plant, a gift from the earth, distilled and prepared for you to bring the power of nature into your home. Inside many plants—hidden in roots, seeds, flowers, bark—are concentrated, highly potent chemical compounds. These natural compounds are essential oils. Essential oils give a plant its scent, protect it from hazardous environmental conditions, and even assist it with pollination, among other important functions and benefits. Beneficial and harmful effects of essential oils The best essential oils for sleep Despite their widespread use, little is known about the ability of essential oils to treat certain health conditions. Here’s a look at the evidence regarding some of the common health problems that essential oils and aromatherapy have been used to treat. Stress and anxiety It has been estimated that about 43% of people who have stress and anxiety use some form of alternative therapy to help relieve their symptoms. Regarding aromatherapy, initial studies have been quite positive. Many have shown that the smell of some essential oils can work alongside traditional therapy to treat anxiety and stress. However, due to the scents of the compounds, it’s hard to conduct blinded studies and rule out biases. Thus, many reviews on the stress- and anxiety-relieving effects of essential oils have been inconclusive. Interestingly, using essential oils during a massage may help relieve stress, although the effects may only last while the massage is taking place. A recent review of over 201 studies found that only 10 were robust enough to analyze. It also concluded that aromatherapy was ineffective at treating anxiety. Headaches and migraines In the ’90s, two studies found that dabbing a peppermint oil and ethanol mixture on participants’ foreheads and temples relieve headache pain. Recent studies have also observed reduced headache pain after applying peppermint and lavender oil to the skin. What’s more, it has been suggested that applying a mixture of chamomile and sesame oil to the temples may treat headaches and migraines. This is a traditional Persian headache remedy. However, more high-quality studies are needed. Sleep and insomnia A good sleep Smelling lavender oil has been shown to improve the sleep quality of women after childbirth, as well as patients with heart disease. One review examined 15 studies on essential oils and sleep. The majority of studies showed that smelling the oils — mostly lavender oil — had positive effects on sleep habits. Reducing inflammation It has been suggested that essential oils may help fight inflammatory conditions. Some test-tube studies show that they have anti-inflammatory effects. One mouse study found that ingesting a combination of thyme and oregano essential oils helped induce the remission of colitis. Two rat studies on caraway and rosemary oils found similar results. However, very few human studies have examined the effects of these oils on inflammatory diseases. Therefore, their effectiveness and safety are unknown. Antibiotic and antimicrobial The rise of antibiotic-resistant bacteria has renewed interest in the search for other compounds that can fight bacterial infections. Test-tube studies have investigated essential oils, such as peppermint and tea tree oil, extensively for their antimicrobial effects, observing some positive results. However, while these test-tube study results are interesting, they do not necessarily reflect the effects that these oils have within your body. They don’t prove that a particular essential oil could treat bacterial infections in humans. A harmful effect and danger If you use essential oils with your humidifier, be sure to exercise caution and follow some recommendations: Only add a strictly recommended amount of essential oil to your humidifier. Do not go over the limit trying to get a richer scent. Select the essential oil with care. Usually, the packaging indicates the product’s components and intended purpose. Do not leave your humidifier with aromatization mode on for a long time. The scent will spread around the room and last for a while. Don’t choose scents that cause allergies. People with the bronchial disease should not inhale intense scents. Pregnant women and nursing mothers should exercise caution when using essential oils capable of causing allergies in both mother and child. Important! People with thyroid disorders are not allowed to use fragrant substances. Humidifier vs diffuser – which one is better for diffusing essential oil A great humidifier or diffuser Humidifiers are used to increase humidity in an area, usually in a single room unless you have a whole-home humidifier. There are two types of humidifiers used in homes, a cool mist or a warm mist. A cool-mist humidifier uses a fan to move air through a wick that is full of water, so the water evaporates into the air. A warm mist humidifier heats the water to the boiling point, so the water vapors dissipate into the room air. Some homes prefer a warm mist humidifier in the winter months. Parents often use a room humidifier in a baby or child’s room. Diffusers transmit essential oils out into the air in your home. There are numerous types of oil diffusers: Nebulizing diffusers use a cold air pump along with a spritzer to atomize oils into vapor droplets that are released into the air. This type doesn’t use heat. An ultrasonic diffuser vibrates a disc using electrical impulses, so the oils are spread out into the air. This type also doesn’t use any heat. Cool mist humidifiers are one of the most popular types and it works similarly to a humidifier in that it gently sprays a mist into the room that carries the oils into the air. Is there a right way to diffuse essential oils If you are just finding out about all the wonderful benefits you and your family can receive from diffusing, you may have tons of questions. How much oil are you supposed to use? Can I run the diffuser all day? These are some valid questions. We know diffusing oils can be good for the body and mind. Diffusers run for different lengths of time. Some run for three hours, some four, and some of them can run up to eight hours. Those that run for longer periods of time usually run intermittently. You’ll need to add 4 to 5 drops of your choice of essential oil or oil blend in the diffuser with water to the “full” line. The one caveat is that you only want to diffuse intermittently. This allows the body to absorb the oils without becoming saturated. You can get too much of a good thing. Is humidifier with oil diffuser real If your favorite part about being home is getting to wind down and relax with a little aromatherapy, an essential oil diffuser is definitely for you. However, if you’re sharing your space with other people, a humidifier is your best bet. Fortunately, there are a lot of 2 in 1 humidifier that you can put essential oils in. A humidifier as an oil diffuser is cool enough because you get both fresh air and a slight aroma at home. If you’re living with kids and/or pets, a humidifier is also better so as not to trigger any allergies that could be caused by essential oils. Check one of the humidifiers you can put essential oils here. Can you add essential oils to humidifiers Essential oil for health The humidifier is designed to eliminate the problem of dry air. With it, people stop getting sick, and their health becomes better. On top of that, this new environment has a positive effect on houseplants and interior items made of wood and paper. However, in addition to its primary function, the humidifier can give you a little aromatherapy treat. Humidifier for essential oils, unlike the conventional humidifiers that split both water and essential oils into a multitude of minuscule particles and then spray them across the room creating a pleasant and comfortable microclimate. Using oils with regular humidifiers is not recommended. It makes the device very dirty and shortens its life cycle. Aroma humidifier, on the other hand, has a special container for essential oils. This way, they evaporate without coming into contact with other parts of the appliance. It is recommended to use about 5 drops of essential oil per every 15 sq. m. of the room. Which essential oil can be used in a humidifier If you are using a humidifier with an essential oil diffuser tray, any essential oils can be used ranging from chamomile extract to lemon essential oils. Water-soluble fragrance oils stand out from regular essential oils for their concentration and are excellent for use in humidifiers. To obtain this product, glycerin is removed from the essential oil to reduce its density and viscosity and is later replaced with alcohol. The resulting product has the same properties as classic ether. This means that the result you get is largely dependent on you. The best 5 essential oils ever Distilled from the leaves, flowers, and seeds of plants, there are so many kinds of essential oils. To help you sift through the essential oil shelf, we rounded up a list of oils, along with specific recommendations. Peppermint essential oil In addition to having a delightful scent that many people associate with during the winter holidays, peppermint oil has health benefits for athletic performance and can improve irritable bowel syndrome (IBS) symptoms. Lavender essential oil Lavender essential oil provides a soothing and relaxing scent. It’s often used in aromatherapy to relieve stress. Lavender oil also makes an excellent massage oil when mixed with a carrier oil. Tea tree oil Top essential oils for everyone Tea tree (melaleuca) oil is thought to have antibacterial and antifungal properties. It’s used in wound care, to eliminate head lice, and to control dandruff. Tea tree oil can be added to shampoos or used in diluted form on the skin for minor fungal infections, such as athlete’s foot. Chamomile essential oil The comforting scent of chamomile has coaxed many people into sleepover the centuries. Chamomile essential oil has a lot of benefits to health, including anxiety reduction. Ylang ylang essential oil Ylang ylang has a light, floral scent and is used in aromatherapy to reduce tension and stress. Some users say it’s also beneficial for insomnia. This ylang-ylang oil comes from certified organic flowers and is steam distilled. Like other Eden Botanicals oils, to see a list of individual chemical components, read the certificate of analysis (COA) available in the product description. Humidifier with an oil diffuser As you can see, your health is not harmed by essential oils (except when you suffer from pathologic conditions), but rather benefits from them. However, be sure to take into account your peculiarities to prevent any damage to your health.
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