Susan Patterson, Author at Tropical Health

How Just 20 Minutes of Exercise a Day Can Bust Inflammation

January 29, 2018 By Susan Patterson

How would you like to be able to enjoy the many health benefits exercise brings, with as little as 20 minutes of activity a day? According to a new study, you can, particularly when it comes to busting inflammation, the root cause of a wide range of illness and disease.

The list of well-known long-term benefits of physical exercise is long, including lowering the risk of cardiovascular disease, strengthening the bones, muscles and the heart, improving metabolism and better weight control, reducing the risk of hypertension, type 2 diabetes and some types of cancer. And, this recent research, shows just 20 minutes of exercise may help fight excess inflammation.

University of California, San Diego researchers find just 20 minutes of exercise busts inflammation

In the study that was published in the journal Brain, Behavior and Immunity, experts from the University of California-San Diego School of Medicine – led by Suzi Hong, Ph.D., from the Department of Psychiatry and the Department of Family Medicine and Public Health looked into the impacts of 20-minute exercise sessions on the body’s immune system. They hypothesized that physical activity would improve the anti-inflammatory response by triggering the sympathetic nervous system.

The study included about four dozen participants who walked briskly on a treadmill for 20 minutes. Taking blood samples taken before and after the session, the researchers discovered that that simply 20-minute exercise session managed to reduce markers of inflammation, in fact, there was a 5 percent reduction in the number of immune cells that produced a protein called TNF, which, according to the researchers, is involved in the inflammatory response.

In a statement, researcher Suzi Hong who researches family medicine and psychiatry said:

“Each time we exercise, we are truly doing something good for our body on many levels, including at the immune cell level. The anti-inflammatory benefits of exercise have been known to researchers, but finding out how that process happens is the key to safely maximizing those benefits.”

She added, ” Our study shows a workout session doesn’t actually have to be intense to have anti-inflammatory effects. Twenty minutes to half-an-hour of moderate exercise, including fast walking, appears to be sufficient. Feeling like a workout needs to be at a peak exertion level for a long duration can intimidate those who suffer from chronic inflammatory diseases and could greatly benefit from physical activity.”

The problem with inflammation when it becomes chronic

While Inflammation is a crucial part of the body’s immune response, as its attempt to heal itself after an injury, battle against foreign invaders like bacteria and viruses, and repair damaged tissue, when it becomes chronic it can lead to some serious health problems that have been linked to obesity, celiac disease, diabetes and many other ailments.

20-MInute Workout Ideas

The good news is that you can bust that inflammation with just a 20-minute exercise session each day. Not only that, but a 2016 study by researchers at Canada’s McMaster University demonstrated that even one minute of high-intensity exercise had health benefits, such as increasing endurance and improving blood glucose levels.

Need some ideas? We’ve got them for you so that you can get started right away.

Circuit Training

Circuit training is an ideal high-intensity workout that can pack a punch in just 20 minutes, working your body from head to toe, combining strength and cardio with just a few simple exercises. You can perform squats, lunges or mountain climbers, just be sure you use the right technique. CookingLight.com offers a great Cardio Blast Circuit Workout you can find here. You can also add light dumbbells if you want a bigger challenge. All you need is an open space, like your garage, backyard or a spare bedroom, and some fun workout music.

Sworkit App

There’s an app for everything these days, and that includes one for short workout sessions. Sworkit can be used as a web app, on any iOS device or your Android. It’s a great way to prevent boredom, with pretty much no thinking required. All you do is choose the amount of time you have to exercise, what kind of workout you want, and then do what Sworkit tells you to do. It’ll even time each exercise for you so you don’t have to worry about looking at your watch, and if you aren’t sure how to perform one of the exercises, examples are shown on the screen to help you out. It will generate a random workout that focuses on various parts of the body, or all of it, and will work for any timeframe, even if you only have 5 minutes.

Jump Rope

Exercise doesn’t have to be complicated. You can grab a jump rope and jump away just like when you were a kid. Of course, 20 minutes of rope jumping isn’t all that easy, but you can always work up to that gradually by interspersing jumping with jogging or marching in place.

Dance

Dancing is one of the easiest, and most fun exercises you can do. All you have to do is turn up the tunes and start moving around. There’s no need to learn ballet or any complicated moves, even if you aren’t wildly jumping around, you’ll burn about the same number of calories as if you were cycling. It demands a lot of energy as it involves movement in all directions. While running, swimming and other types of propulsive physical activity use rhythm and momentum to keep you going, dancing requires lots of accelerating and decelerating, which the body is less able to do in an energy efficient way, so it requires more calories.

-Susan Patterson

7 Top Uses for Peppermint Essential Oil

January 22, 2018 By Susan Patterson

Essential oils have been used for thousands of years to relieve the symptoms of all sorts ailments, long before pharmaceuticals ever came into the picture. The natural, highly concentrated oils are extracted from sources like plants, seeds, flowers and tree bark, each with own unique properties, and peppermint essential oil is considered one of the best, thanks to its wide-ranging uses.

Just about everyone is familiar with peppermint and its wonderful aroma. While it’s often associated with candy canes and toothpaste, the essential oil itself is something that everyone should have a bottle of. With so many great uses, you’ll quickly understand why.

Boosting Memory and Alertness

A study, conducted out of the University of Cincinnati in 2012, “The Effect of Peppermint on Memory Performance,” revealed that inhaling this fragrant oil can improve mental accuracy by as much as 28 percent. An earlier study from the U.K. enjoyed similar findings when measuring the effects of peppermint aroma on cognitive performances. The researchers compared a group who inhaled the scent of peppermint to a group who took in the ylang-ylang aroma, while the third group received no exposure to an aroma at all. The experts found that peppermint increased both alertness and memory, while ylang-ylang appeared to impair both.

Enhancing Exercise Performance

A study from the University of Mohaghegh Ardabili, Ardabil’s Physical Education and Sports Sciences Department in 2013, showed that peppermint essential oil offered immediate positive effects on exercise performance. The research involved participants who jogged on treadmills while a variety of fragrances were pumped into the exercise rooms. Athletes who worked on in the peppermint room experienced enhanced performance overall, with a reduction in feelings of fatigue.

As the experts wanted to find out if it was a psychological effect or if smelling peppermint oil did actually offer the benefit of improved performance, they performed more research that measured performance this time. They concluded that the exercises were able to perform an extra push-up and shaved nearly two seconds off a quarter-mile dash when they ran with an adhesive strip that contained peppermint oil stuck to their upper lip. In addition to running faster and doing more push-ups, there was a general trend toward stronger grip strength, they said.

Relieving Nausea

Peppermint is well-known to help take the edge off of nausea, making it an ideal remedy for morning or motion sickness. In fact, it’s often recommended for its anti-nausea benefits and soothing effects on the gastric lining and colon, due to its ability to lessen muscle spasms. One recent study published in the Journal of Hematology & Thromboembolic Diseases found that it managed to reduce nausea that was induced by chemotherapy even better than standard medical treatment. The experts noted that the “use of aromatherapy with peppermint in acute phase lead to decreased of nausea and vomiting without any complications.” In the conclusion, they wrote: “Aromatherapy with peppermint in breast cancer patients could decrease nausea and vomiting in the acute phase after chemotherapy. It is suggested that nurses use this aromatherapy as a complementary therapy.”

This is one of the few essential oils that can be taken internally to relieve nausea, but keep in mind that a very tiny amount goes a long way. All you need is a drop or two – stir it into water or herbal tea. Alternatively, you can add it to a diffuser or add a couple of drops behind your ears.

Treat Respiratory Problems

Peppermint essential oil has the ability to open your airways and act as a decongestant, which makes it great for treating respiratory problems, as it contains menthol. Menthol works as an antispasmodic and expectorant to provide relief for colds, asthma, allergies, and bronchitis. Unlike medications sold over-the-counter to relieve congestion, it won’t cause drowsiness, but can even boost energy levels and mental focus.

In a 2011 Israelis study, the researchers created a spray using peppermint essential oil, with the results showing that it brought immediate improvement to upper respiratory conditions for the volunteers. Other research found that nearly 90% of study participants reported improved nasal breathing after menthol inhalation.

You can put peppermint oil in a diffuser and inhale the aroma, or mix a few drops with some coconut oil and eucalyptus essential oil to make a great homemade vapor rub, rubbing it onto your chest to decrease symptoms.

Freshen Your Breath and Support Good Oral Health

There’s a reason why toothpaste so often contains peppermint oil. It’s something that’s been used for well over 1,000 years to naturally freshen one’s breath. In fact, studies have found that the oil is actually more effective than a chemical-filled mouthwash – not only for freshening breath but for fighting against oral pathogens and reducing cavities too. You can make your own homemade mouthwash by combining five drops of peppermint essential oil with five drops tea tree essential oil and two cups filtered water in a bottle. Shake it up to mix well, take a small sip and swish it around in your mouth for 30 seconds or so before spitting out, just like you would any other mouthwash.

Improving Indigestion and Bloat

Many studies have shown that peppermint oil is a highly effective natural alternative to medications for reducing colon spasms, bloat and indigestion as it works to relax the intestinal muscles. Peppermint calms the muscles in the stomach and improves the flow of bile, which the body uses to digest fats. As a result, food is able to pass through the stomach more quickly, as the University of Maryland Medical Center reports. Additionally, peppermint relaxes the muscles that allow painful digestive gas to pass.

Peppermint oil may even help treat the painful symptoms of IBS that include gas, bloating, constipation and/or diarrhea. The U of M Medical Center notes that one study with people diagnosed with IBS found that those who took peppermint experienced a 75% reduction in IBS symptoms. Another study which peppermint to a placebo in children with IBS found that after 2 weeks, three-quarters of those treated had reduced symptoms.

Adding one drop of peppermint essential oil to an 8-ounce glass of water and drinking it before each meal is a great way to help prevent bloating, gas and indigestion before it starts.

Easing a Headache

Peppermint oil is known for its ability to relax tense muscles – as tense muscles can lead to migraines or tension headaches, it makes a great natural remedy for those problems as well. In fact, research from Germany’s Neurological Clinic at the University of Kiel found that using a blend of oils that included peppermint, offered significant analgesic effects to reduce sensitivity to headaches.

-Susan Patterson

Is Red Meat Good For My Health?

January 14, 2018 By Susan Patterson

With so much conflicting information, it can be difficult to know which advice to follow and which to forget when it comes to eating red meat. While red meat has been demonized as bad for our health and for the environment, a moderate amount of red meat can be part of a healthy diet as it’s packed with protein (about 22 grams in a three-ounce portion), and is also loaded with zinc and vitamin B along with twice as much iron as chicken.

While red meat was called a “probable carcinogenic by the World Health Organization (WHO) in 2015, and a study in 2012 found that consuming it raises the risk of heart disease and premature death, you can still eat it in moderation and enjoy good health too, if you do it the right way. There is no doubt that red meat is filled with nutrients, but based on the evidence to date, limiting red meat consumption is important.

The downsides come with overindulging.

What are some of the risks you take by eating red meat regularly?

Cancer. Cancer is arguably the most well-established health implication. As mentioned, WHO published a report that included red meat is “probably carcinogenic to humans,” which means there is some evidence that it can raise the risk of developing cancer. Additionally, the experts concluded that processed meats, which basically refers to “meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation” – is “carcinogenic to humans,” meaning that consuming it increases the risk of cancer.

Heart disease. A study published in the Journal Circulation in 2010 tested nurses over a 20-year period and found that those who consumed three servings of meat each day had a 29% greater risk of chronic heart disease. Red meat is high in an amino acid called carnitine, that when digested by the microbes in the gut produces a toxin called TMAO. A report in the New England Journal of Medicine revealed that patients with the highest levels of TMAO had a 50% increase in cardiovascular and chronic heart disease risk. Research in 2014 out of Sweden revealed that men who consumed over 75 grams of processed red meat a day were at 1.28 times higher risk for heart failure than those who consumed less than 25 grams daily.

Type 2 Diabetes. For every two ounces of processed red meat, an increase of 32 percent of type 2 diabetes was found, according to a study published in the American Journal of Clinical Nutrition.

Obesity. There has been much scientific evidence linking excessive red meat consumption to obesity as well, likely due to the high-fat content.

Diverticulitis. This condition characterized by inflammation in one or more of the sacs lining the wall of the colon known as diverticula can lead to multiple severe complications like the perforation of the colon, abscesses, and peritonitis, which is swelling and an infection the in the abdomen lining. While the exact causes of this health problem are unclear, it’s been suggested that following a diet that eating a lot of red meat may increase the likelihood of developing diverticulitis. Compared to those who reported eating a lower quantity of red meat, men who reported eating the highest quantities were shown to have a 58 percent greater risk of developing diverticulitis.

Mortality. A 2012 study published in the Archives of Internal Medicine, looked at statistical links between meat consumption and cause of death. The researchers found that those who consumed the reddest meat tended to die younger and to die more often from cardiovascular disease and cancer. They also had other problematic lifestyle factors such as exercising less, weighing more, drinking more alcohol and smoking tobacco, however, even when the researchers compensated for the effects of their unhealthy lifestyle, mortality and red meat were still associated.

The prudent course would be to decrease red meat consumption, especially processed meats, which has been found to dramatically raise the risk of disease and a shorter lifespan. It’s kind of like being a good gambler, while it isn’t guaranteed, it puts the odds in your favor. Numerous studies have suggested that for good health, a plant-based diet is best, including a position paper from the Academy of Nutrition and Dietetics that recently claimed it can reduce the risk of type 2 diabetes by 62 percent, while also lowering the risk of having a stroke or heart attack.

So, how can you eat red meat in a healthier way?

Consider portion size. The American Institute for Cancer Research advises eating no more than 18 ounces of red meat each week. Even better, is to think of red meat as a side dish rather than the main dish. Don’t make meat the star of a meal, instead, turn things around and feature vegetables as the main course, such as cooking it in a stir-fry, and avoid ordering it when dining out at restaurants often have portions that are 16 ounces or even more. Aim for three ounces or less, keeping in mind that three ounces are about what would fit in the palm of your hand.

Choose the right cut. You can avoid unnecessary fat and calories by selecting pieces of meat that include the word “loin” or “round” on the label, and make sure that it’s grass-fed. Grass-fed is much healthier, with more antioxidants than grain-fed beef.

Make protein substitutions. If you’re used to consuming red meat regularly, consider having a regular Meatless Monday – a Meatless Tuesday, Wednesday or any day of the week that works best for you is fine. Making a special occasion out of this healthier choice is a great way to stay motivated in your goal to limit red meat, as well as get children and other family members excited too. Substitute healthier protein sources as often as you can in order to reduce your mortality risk. Go for wild-caught fish, poultry, legumes, nuts, and seeds instead. Science has shown a clear mortality reward for doing so. If someone who has a 50% risk of dying in the next 25 years replaces one serving of red meat per day with chicken, for example, their risk decreases to about 42%, and to about 40% when replacing red meat with nuts.

Cut portion sizes in half initially. To get used to smaller portion sizes, start by cutting them down by half initially. For example, if you usually eat a double cheeseburger, go for a single burger instead. Before every meal, think about how much meat you usually eat, and replace that with plant-based foods which makes it easier to wean weaning yourself off of meat by allowing your stomach a chance to feel full on less meat and more vegetables.

While it may take a little getting used to, both the planet and your body will thank you for limiting the amount of red meat that you eat.

-Susan Patterson

Strange Uses for Peppermint Oil That Really Work

January 9, 2018 By Susan Patterson

Do you love the aroma of peppermint oil as much as I do? I could just inhale the fresh and sweet scent all day long. I always feel better after inhaling or diffusing peppermint. It seems to freshen all my senses and give me renewed energy for the day!

Those of you who like energy drinks will be amazed at how just a little whiff of peppermint can give you all day energy and alertness without the risk of harm.

The Ancient Greeks and Romans used peppermint to adorn themselves and their tables at feasts. Peppermint was also used to flavor both wine and sauces. There is some evidence that peppermint was cultivated by Egyptians. And it even appears in 13th-century Icelandic medical documents. But, it was not used medicinally in Europe until the mid-18th century.

Increase sex drive

Aristotle wrote about peppermint as an aphrodisiac. Alexander the Great banned his soldiers from consuming peppermint because it was thought to promote erotic thoughts and deplete soldiers of the desire to fight. Arabs used peppermint in their social drinks as an aid for virility.

Here are a few more benefits that demonstrate the potency of peppermint essential oil. Some of these uses may seem strange but they do work, trust me!

Inhale peppermint to unclog

Inhaling peppermint oil can immediately unclog the sinuses and offer relief to scratchy throats. Peppermint oil is also highly effective at relaxing muscles in the nasal passages and helps clear out pollen during allergy season.

Feel full faster

Inhaling peppermint essential oil can also help control the appetite and even help you feel full faster. Add two to three drops of peppermint essential oil to your shampoo and conditioner to stimulate the scalp and energize your mind.

Thyroid help

Peppermint oil has the ability to help balance hormones. Dab a few drops on your neck over your thyroid gland a couple of times daily to regulate appetite and metabolism.

Stay focused

To help symptoms of ADHD spritz peppermint oil on your shirt collar. Alternatively, place a drop on his or her tongue or under the nose for improved concentration and alertness.

Inhibit growth of cancer

Menthol, found in peppermint oil has been shown in clinical research, to inhibit the growth of cancer cells.In addition, it also protects against cellular death and damage to DNA from radiation therapy.

Knock out yeast infections

A study from India evaluated the effect of various essential oils including peppermint oil on candida. Out of the 30 plant oils tested, peppermint oil was one of the most effective on the fungi. Researchers concluded that peppermint oil has significant antifungal activity and could serve as a source of compounds with therapeutic potential against Candida-related infections.

Soften skin and reduce inflammation

Peppermint oil is a natural topical remedy for eczema and psoriasis. Dabbing some peppermint oil on blemishes can naturally treat acne as well. Its antimicrobial properties kill germs while leaving your skin feeling tingly. It can soothe and calm skin irritation, and it also replenishes dull skin and balances oily skin.

Improve circulation and brain function

Peppermint oil can improve blood circulation quickly. When applied to your skin, it comes into contact with olfactory nerve endings and immediately increases your pulse rate and blood circulation. As a result of the increased blood flow, oxygen reaches vital organs more quickly and improves brain function. Improved circulation also helps those with diabetes, dementia, and Alzheimer’s.

Stop hiccups

I could not believe that this one actually works, but it does. Place a drop of peppermint oil on each side of your fifth cervical vertebrae and your hiccups will be gone!

No more bugs

Keep ticks at bay with peppermint oil. In fact, peppermint oil will also repel ants, spiders, cockroaches, mosquitoes, mice, and even lice.

Bug bite itch and pain reducer

A mixture of lavender essential oil and peppermint essential oil will ease the inflammation of bug bites and reduce pain and itching.

No more aphids

As an avid gardener, I am always looking for ways to keep my plants healthy and happy. If you struggle with aphids, add 15 drops of peppermint oil in a spray bottle with water and spray your plants daily. The aphids will be gone in no time!

Note of caution: Although peppermint oil is non-toxic and non-irritating, it may be sensitizing because of its high menthol content, which can cause irritation to the skin and mucous membranes. Do not take internally, unless working with a qualified and expert practitioner. Pregnant or nursing women should avoid using peppermint oil. And, as always, keep essential oils away from children.

-Susan Patterson

Strange Places Germs Lurk in Your Home and How to Eliminate Them Naturally

January 1, 2018 By Susan Patterson

The Society for General Microbiology reports that certain bacteria can divide every 20 minutes under the right conditions, which is why illness symptoms often show up so quickly after an infection. Rather frighteningly, research into the most contaminated objects in homes uncovered more than 340 different bacteria on 30 separate objects.

If you’ve been worried about catching a cold, the flu or some other ailment at the office, in school or during your morning bus commute, think again – those places may not house the most threatening germs. In fact, they’re likely to be right in your own home.

The household germs that can make you ill are:

Fecal matter
Staphylococcus aureus, or staph
Yeast and mold
Salmonella
E. coli (Escherichia coli)

From the kitchen to your bedroom and everywhere in between, these are some of the strangest places germs are likely to be lurking in your home – and, how you can eliminate them naturally, without having to turn to potentially hazardous, chemical-filled cleaning products.

Yes, there are even germs on your vacuum cleaner

The Vacuum Cleaner

Your vacuum cleaner may be used to clean, but it’s actually a big germ fest. A study aided by University of Arizona microbiologist Charles Gerba, known as “Mr. Germ,” showed that 50 percent of vacuum brushes that were tested contained fecal bacteria, including 13 percent with E. coli, and all contained mold. When you vacuum, you may inadvertently be transferring those germs from contaminated surfaces to surfaces that were previously uncontaminated, until now that is.

To help prevent the growth of more bacteria, use a bagless vacuum rather than the disposable bag type, and be sure to clean any vacuum brushes immediately after each use. Traces of bacteria can survive for as long as five days inside the vacuum- after the dirt has been emptied out. You can disinfectant them by spraying them with a cup of vinegar, three-quarters cup water and about 50 drops of tea tree essential oil that have been combined in a spray bottle.

Beds

The National Survey of Lead and Allergens in Housing found that the majority of beds in U.S. homes have dust mites. In fact, less than 16 percent were shown to be dust mite-free. These microscopic creatures live in the sheets and feed off dead skin. Both their corpses and fecal matter contribute to problems like allergies and asthma, but fortunately, there’s an easy way to reduce this problem: stop making your bed. Dust mites require a humidity level that’s at least 50 percent in order to survive. When the bed is made, it traps moisture in – moisture necessary for their survival. Investing in a dehumidifier can help too.

Shower Curtains

A shower curtain with mildew, mold and/or soap scum doesn’t just look unsightly – if it’s made of vinyl, it’s truly a microbe mecca, as research published in Applied and Environmental Microbiology revealed. They were even found to contain infection-causing pathogens like Methylobacterium and Sphingomonas. Professor of molecular biology at the University of Colorado at Boulder, Norman Pace, Ph.D., noted that the force of the water also spreads those germs.

You have a couple of options for cleaning your shower curtains – you can fill up a spray bottle with undiluted hydrogen peroxide and spray them down, paying special attention to any spots with mildew or mold, allow it to sit for about five minutes, and then scrub it down and rinse with water. Keeping the bottle in or near the shower so that you can spray the curtain after every use can help prevent a problem as well.

Another option, if you have a vinyl shower curtain, is to get a fabric shower curtain instead, which is much easier to clean. All you have to do is throw it in the washer, using the hottest water possible. Wash at least once a month, and more often if there’s anyone in your home with a weak immune system or under a lot of stress.

Pet Items

You may have worried about your four-legged friends bringing in fleas or ticks, but have you thought about the bacteria and germs they’re introducing? If they go outside, odds are, there are lots of them. The NSF International Household Germ Study found that pet bowls were one of the hottest spots for germs in a home. Their toys were also shown to carry mold, yeast, and staph.

Help prevent your furry family members from bringing germs, dirt, and gunk in by washing or wiping their paws off before they come inside. Keep their bowls washed daily, using warm, soapy water. You should also clean their hard toys regularly. You can toss rubber or plastic toys into a large container with one part water and one part white vinegar. Let them soak for five minutes or so and then use a cloth to scrub any stubborn spots if necessary. Rinse with warm water and then dry thoroughly. Throw soft toys like stuffed animals into the wash once a month.

Contact Lens Cases

The last place you want to have crawling with germs is your contact lens case – one study from China found that 34 percent of them contained germs like Staphylococcus aureus and Serratia, which can lead to keratitis, an inflammatory eye disease that may damage the cornea and even result in blindness.

Keep that contact lens case clean by dumping out the used solution and thoroughly rinsing it with hot water every single day. Replace it at least every three months and buy a new bottle of contact lens solution about every 60 days, even if it hasn’t been used. After two months, they tend to lose their ability to fight germs.

Laundry

How many times have you started a load of laundry only to forget about it and leave it sitting in the washer? Wet laundry left in a machine, even if it’s only for a short time, can cause germs to flourish. Those clean clothes should always be transferred to the dryer immediately after washing. If they’re allowed to sit for more than a half hour, you should really run them through the washer again.

Electronic Devices

Any shared electronic devices, like remote controls, phones, tablets, keyboards, video game controllers and the like, are germ meccas. They’ve been found to contain staph, yeast, and mold. Are you really letting your toddler bite down on that remote control? It’s like tossing him a kitchen sponge to play with. And your keyboard? It’s said to be five times dirtier than a toilet seat. One microbiologist examined a keyboard and found that it harbored bacteria that was more than 150 times the acceptable limit.

Keep those items disinfected by combining a quarter-cup vinegar, a quarter-cup water and a few drops of tea tree oil in a spray bottle. Be sure the item you’re using is powered off and unplugged. Spray a clean cloth with the solution, making sure that it is not dripping wet – if so, ring it out well first and then run it on the device. If you need to get between tiny places like keyboard keys, use a cotton swab dipped in the mixture.

-Susan Patterson

What is Cryotherapy and Should I Try It?

December 29, 2017 By Susan Patterson

The term “cryo” means involving or producing cold, especially extreme cold. Cryotherapy is a type of treatment that involves exposing the body to temperatures colder than negative 200 degrees Fahrenheit for several minutes. It can simply mean sitting in an ice bath, but the type of cold therapy we’re talking about involves immersing oneself in a chamber and having liquid nitrogen sprayed into the air to bring temperatures down.

While taking a prolonged dunk into a freezing cold tank may seem like a strange way to enhance one’s health, it’s becoming an increasingly popular thing to do.

Cryotherapy, Now and Then

You might think cryotherapy is a new trend, but it’s actually been utilized in a number of different ways for centuries in order to lessen pain, decrease muscle spasms, speed healing, slow cell aging and improve health. Doctors use it as well, for example, to freeze off cancerous cells or warts. While it is unpleasant initially, proponents of the treatment say it gets better each time with the body adjusting to the low temperature.

Cryotherapy has often been used in Japan since the 1970s for treating health issues like multiple sclerosis and rheumatoid arthritis, and in the ’80s, it spread to Western nations, mainly for alleviating sore muscles in elite athletes, as reported by the Cochrane Database of Systematic Reviews in a paper published in 2015. Famed life coach Tony Robbins, known for his infomercials, self-help books, and seminars, claims to use a cryotherapy chamber as part of his regular daily routine, and a number of other celebrities have as well, including James Bond AKA Daniel Craig, “This Is Us” star Mandy Moore, singer Harry Connick, Jr., and superstar athletes like Floyd Mayweather.

Is It Safe?

Although cryotherapy is generally considered safe, experts advise speaking to a healthcare professional before trying it. Treatment that lasts longer than a few minutes can be fatal, and it’s also dangerous to children, pregnant women and those with heart conditions or severe hypertension.

Treatment can vary depending on where you go – be cautious of any place that makes outrageous claims, as if it sounds too good to be true, it most likely is. Technicians should always explain the process, provide a warning as to the potential risks, take a blood pressure reading and answer all questions that you might have. If you’re left alone, it’s a serious red flag, as a trained technician should always be in the room with you, not only before the procedure but during, so that you can be closely monitored.

The Benefits

Advocates of cryotherapy swear by it for its numerous benefits, which include the following.

Relieving the Pain and Soreness of Muscle, Joints and Other Issues. The primary benefit of cryotherapy has long been easing muscle and joint pain. If you’ve ever iced an ankle you twisted, or a sore neck, for example, you’ve treated yourself to a form of effective cryotherapy. Applying cold to an injury for 15 minutes at a time, three to four times a day is well-known to offer benefits that may even promote faster healing of injuries. Doing so serves to improve blood circulation while promoting healing and pain relief. This may also help to soothe pain related to rheumatoid arthritis, according to a German study conducted in 2000.

Speeding Workout Recovery. Athletes have known and used ice for centuries to help speed recovery after intense workouts, something that’s been supported anecdotally as well as in scientific research. Some studies have shown that it’s effective against delayed onset muscle soreness and many well-known athletes, including basketball star Kobe Bryant, have claimed to enjoy these benefits.

Reducing Inflammation. Inflammation is the body’s response to an injury or disease. A type of protective mechanism, it has a key role in the body’s healing process, but if it becomes excessive and chronic, it can head to a wide range of health issues, such as diabetes, arthritis, high cholesterol, obesity and even cancer. Lowering inflammation, therefore, may also improve overall health, while decreasing the risk of many chronic ailments.

In the 1970s, Dr. Toshima Yamaguchi started using cryotherapy to help his patients with rheumatoid arthritis in order to lower inflammation and decrease pain. The treatment triggers anti-inflammatory norepinephrine release as well, which also reduces short-term pain from injuries. It decreases inflammation while simultaneously putting enough stress on the body to keep cells in check. Low doses of physical stress from a cold plunge are known to elicit an adaptive response and boost the immune system by increasing white blood cells and immune cells, helping it to more easily kill off viruses and other ailments.

Lowering the Risk of Dementia and Alzheimer’s Disease. As cryotherapy can reduce inflammation, it may also lower the risk of developing dementia and Alzheimer’s disease, as 2012 research from Poland notes. It suggests that the treatment can decrease inflammation and the oxidative stress that’s linked to dementia, mild cognitive impairment, and other age-related forms of cognitive decline.

An Improved Mood and Better Sleep. Being exposed to cold triggers the release of “feel-good” hormones known as endorphins while increasing the production of norepinephrine, a hormone, and neurotransmitter involved in the sleep-wake cycle. Norepinephrine provides significant positive effects on one’s mood, energy, and sleep patterns which experts believe may be due to its role in neurogenesis, which is the production of new neurons in the brain, something that’s associated with an improved mood and memory. A decrease in the stress hormone cortisol and an increase in norepinephrine is well known for supporting a healthier sleep-wake cycle. healthy sleep-wake cycle. That rush of endorphins and relaxed feeling that follows may be why so many people are now using cryotherapy for improved sleep.

Relief From Anxiety and Depression. That same “euphoric feeling” so often reported may also help to relieve anxiety and depression systems. Experts say the theory behind that is the release of endorphins that are triggered, as well as natural adrenaline. It improves blood flow which can also be helpful for those experiencing mental health issues like depression and anxiety. For now, most professionals agree that cryotherapy is best used when combined with other, more traditional treatments and discussed with a mental health professional.

The Bottom Line?

Both scientific research and anecdotal evidence have suggested that cryotherapy may help with a range of concerns for many people, provided that treatment is provided under the close watch of a professional.
-Susan Patterson

Balance Your Body and Reduce Inflammation With This Fungus

December 28, 2017 By Susan Patterson

Mushrooms are truly magical – they’ve been used for centuries as both food and medicine, with at least 270 species of mushroom that are known to have various medicinal properties. Humans began to consume them over 2,000 years ago, and today we know that those healthy fungi can provide many beneficial compounds, including those that provide anti-inflammatory and anti-cancer powers, among many other valuable properties. Many edible mushrooms are also loaded with antioxidants, minerals, fiber and other elements that are important for our good health, yet, unlike produce, they don’t need a lot of water, soil, and space to cultivate them on a mass scale.

While mushrooms are still harvested in their natural habitats, our ability to cultivate many different types of mushrooms has improved greatly in recent decades. And, there have been many studies confirming their beneficial properties in recent years as well, confirming both traditional uses and new applications for health benefits. A lot of the attention has been focused on the anti-cancer properties and various immunological properties of mushrooms, but they also provide liver protection, anti-viral, anti-diabetic, antimicrobial, antihypertensive and anti-inflammatory properties.

Inflammation is the body’s response to disease or an injury. It’s a protective mechanism and an important part of the healing process, but if it becomes excessive and chronic, it can head to a wide range of health issues. In fact, many of today’s most common ailments, like diabetes, high cholesterol, obesity and even cancer, have been linked to chronic inflammation. Fortunately, there are certain types of medicinal mushrooms that can offer medicinal properties which inhibit the inflammation process in all sorts of ways. When it comes to reducing inflammation and keeping the body balanced, these types of fungi are especially potent.

Reishi Mushrooms

Reishi mushrooms are a genus of polypores that are found growing on wood. This type can be differentiated by other polypores with a double-walled basidiospore. They’ve been around for centuries, used by emperors and other royals, particularly in Chinese medicine, but overlooked in western cultures for years. They’re best known for supporting the liver, enhancing the immune system and battling cancer. Until the 1970s, reishi mushrooms were hard to find and very pricey, but when the process of growing this mushroom inside on a larger scale was discovered, more and more people started discovering the many benefits of reishi and enjoying dramatic improvements in their overall health.

Reishi, officially known as Ganoderma lucidum, has been revered as the mushroom of immortality in many Asian regions for centuries. Ancient people utilized it to sharpen memory, calm the mind, enhance qi (life force) and promote longevity. The mushroom is shaped like a kidney and comes in several different hues, including yellow, red, purple, black and green, with red being the most common.

Lab tests have demonstrated that bioactive compounds from reishi offer immunomodulatory, anti-aging, anti-tumor and anti-inflammatory properties. Just like other anti-inflammatory foods, they contain a number of important anticancer nutrients too, including antioxidants. Experts believe one of reishi’s most beneficial components is its polysaccharides, a water-soluble kind of nutrient known for its antitumor abilities. Research has also found these mushrooms to help reduce inflammation related to rheumatism, asthma, and inflammation of the membrane that lines the eye and eyelids without notable side effects.

Reishi, along with Maitake and Shiitake mushrooms, is also a standout as it contains a high level of an impressive compound known as beta-glucans, something that’s remarkable for its ability to boost the immune system.

Lion’s Mane Mushrooms

Lion’s mane mushrooms, also referred to as bearded hedgehog, bearded tooth mushroom and bearded tooth fungus among others, is a nootropic food that’s especially popular in traditional Chinese medicine, particularly notable for its medicinal benefits to the nerve system and brain, with the potential ability to help treat mild cognitive impairment, Parkinson’s and Alzheimer’s disease, multiple sclerosis, anxiety, leg cramps and more.

Japanese research published in 2015 revealed that this mushroom that looks a bit like the scruff of a lion, was able to decrease inflammation in fatty tissue, an important find as fatty tissue inflammation is a factor in the formation of metabolic syndrome, something that raises your risk of developing diabetes, stroke and heart disease.

The potent anti-inflammatory properties of lion’s mane are also believed to help digestive functioning. A number of studies have found that it can help protect one from gastric ulcers or shrink them in those who’ve already developed them. Other research has shown that it may significantly improve systems of two major inflammatory conditions related to the digestive system: inflammatory bowel disease and gastritis.

Cordyceps Mushrooms

Cordyceps sinensis is a mushroom made up of a rare combination of a caterpillar and fungus found in Sikkim, India at altitudes of over 14,000 feet. Traditional healers in this area have often recommended it as an “all illnesses tonic,” thanks to its ability to improve energy, stamina, appetite, libido, endurance, and sleep. Also referred to as caterpillar fungus, unlike other fungi that grow on trees or in the soil, it grows out of the body of an underground moth larva. That means that the complete fungus is made up of a dried caterpillar, with the mushroom’s fruiting body protruding from its head.

Cordyceps is highly valued as a medicinal mushroom in traditional Tibetan and Chinese medicine, often prescribed to treat fatigue as well as to heal and soothe the lungs and kidneys. Traditional Chinese medicine has used caterpillar fungus for treating night sweats, high blood sugar, kidney dysfunction, irregular heartbeat, liver disease, sexual dysfunction, respiratory disease and more.

Experts believe the cordyceps’ many anti-inflammatory benefits are derived from its ability to fight oxidation damage, positively affect the immune system, and stimulate protective cells that help to keep the body free from mutations like infections and cancerous cells. Supplements with these mushrooms are considered a kind of natural immunopotentiating drug, something that’s used to help the immune system regain its strength after a serious illness or infection. This fungus helps to control excessive inflammation and tissue damage, as well as to speed the time it takes to heal.

Traditionally, both males and females consumed tonics made from Cordyceps to boost the libido and enhance reproductive functioning, which makes sense considering that reducing inflammation levels, something that’s at the root of most illnesses and diseases, may naturally improve fertility. They can also improve blood flow and help the body utilize oxygen better, factors for improving sexual function.

-Susan Patterson

The Healthiest Ways to Keep Your Teeth and Mouth Clean

December 26, 2017 By Susan Patterson

You may not be able to see, feel or even taste them, but your mouth is home to countless little microorganisms. These tiny bacteria are similar to the kind that reside in your gut, and they can also be both harmful and beneficial to our health. The good, healthy bacteria, also called probiotics, not only help us to digest food, but they protect our teeth, gums, and mouth from the unhealthy, bad bacteria that can easily grow out of control. When that happens, it can lead to all sorts of problems, including gingivitis, bad breath, periodontitis, cavities and plaque buildup.

Keeping our teeth and mouth clean to control bacteria levels, is essential for oral health as well as for overall health because a bacterial overgrowth in the mouth can easily travel to other parts of the body, leading to conditions like diabetes, bacterial pneumonia, heart disease and more. Of course, many products aimed to keep our teeth and mouth clean, come with a host of unwanted substances like chemicals and toxins. Instead of turning to those, consider incorporating these healthier options into your personal care routine.

Oil Pulling

Simply swirling around coconut oil in your mouth can be the answer to whiter teeth, better breath and a body that’s toxin-free. The practice literally pulls toxins out and is especially outstanding for battling halitosis, or bad breath due to its ability to help wipe out harmful bacteria and reduce plaque in the mouth. In many cases, offensive breath is, caused by the smell of chemicals and gases produced by bacteria in the mouth. A study conducted by researchers from the Department of Pediatric Dentistry in Tamil Nadu, India, showed that oil pulling reduces Streptococcus mutans bacteria, which is a significant contributor to tooth decay, in the plaque and saliva of children.

Gingivitis, caused by inflammation of the gums, occurs when the immune system begins to attack the bacteria in the plaque. A 2009 study that compared oil pulling and chlorhexidine in adolescents with plaque-induced gingivitis, found that oil pulling was just as effective as chlorhexidine mouthwash in fighting gingivitis. When it comes to getting teeth whiter, it’s a safe, natural option that comes without the side effects of typical chemical-filled whiteners on the market. Researchers who conducted a study featured in the Journal of Contemporary Dental Hygiene noted: “Edible oil-pulling therapy is natural, safe and has no side effects. Hence, it can be considered as a preventive therapy at home to maintain oral hygiene.”

Consume More Foods Known to Naturally Fight Mouth Bacteria

In addition to oil pulling, try to add more foods that are naturally known to fight mouth bacteria and lead to a whiter smile, as well as improved overall health. Apples are just one – by taking a big bite of the fruit and chewing on it, it helps to scrub your teeth clean. This fruit has a high concentration of malic acid, something even used in some brands of toothpaste. It helps to increase saliva in the mouth, which cleans the teeth and helps to remove stains, according to a 2012 study from the University of Grenada in Spain.

Ginger offers potent anti-inflammatory properties that can support healthy mouth tissue and help prevent periodontal disease, and while garlic may temporarily give you bad breath, its antimicrobial properties actually work to fight bacteria in the mouth. Allicin, an important compound in garlic, aids in inhibiting periodontitis, a serious gum infection that damages soft tissues and destroys the bone that supports the teeth. It’s also good to chew on carrots to help keep your teeth cleaner, and eating pineapple more often may even get you whiter teeth. That’s because this tropical fruit is the only one that contains an enzyme called bromelain, an anti-inflammatory agent that acts like a natural stain remover and helps to break up the plaque that builds up on your teeth.

Get Your Vitamin D

Most people are aware that calcium helps to build strong bones and teeth, but few understand the important relationship vitamin D has for oral health. If we don’t get enough in childhood, bone deformities can develop, and if we don’t get enough as an adult, it can lead to reduced bone density, osteoporosis, increased risk of bone fractures and poor oral health.

Multiple studies have associated geographical variations in dental health and tooth loss to sun exposure. Those who live in the sunnier western region of the U.S. have been found to have half as many cavities as those in the much less sunny northeast. According to the Vitamin D Council: “Use of vitamin D appears to be a better option for reducing dental caries than fluoridation of community water supplies, as there are many additional health benefits of vitamin D and a number of adverse effects of water fluoridation such as fluorosis (mottling) of teeth and bones.”

Use a Natural Mouthwash

Rinsing out your mouth with a mouthwash is considered to be important for good oral hygiene, but store-bought chemical mouthwash is loaded potentially harmful ingredients like thymol, which is known to be dangerous to the environment as well as to aquatic organisms, and hexetidine, considered to be carcinogenic.

Instead, consider using turmeric as part of a healthier, natural cleansing solution for the mouth. Studies have shown that it can be even more effective than those chemical mouthwashes. A study published in the Journal of Indian Society of Periodontology showed that turmeric extract was at least as effective as chlorhexidene mouthwash for improving oral health as the curcumin in turmeric acts to disrupt the cycle of dental plaque formation. It may even reverse precancerous changes in oral submucous fibrosis in humans and even kill oral cancer cells.

To make it, dissolve 10 milligrams of turmeric extract in about a half-cup of water. A drop or two of peppermint oil can be added for flavoring. That’s all you need to create your own mouthwash for treating inflamed gums and even relieving a toothache. Afterwards, to preventing yellowing of the teeth, brush with a mix of baking soda and water (just enough water to make a paste).

Drink Green Tea

Green tea offers many health benefits, including supporting your heart and aiding weight loss. Studies have also found that consuming green tea regularly may help promote healthier teeth and gums, and reduce periodontal disease, thanks to its high levels of an antioxidant known as catechin. This compound has been found to help lower inflammation and reduce the indicators of periodontal disease, resulting in fewer bad bacteria in the mouth.

-Susan Patterson

Healthy Holiday Treats the Whole Family Will Love

December 18, 2017 By Susan Patterson

Most of the holiday treats you can pick up at the store are loaded with sugar, unhealthy fats and even a number of harmful toxins. Eliminate the guilt and the potential harm to your family’s health by ditching those store-bought options and making one or more of these healthy but delicious recipes instead.

Courtesy of Laura Fuentes.com

Cheesecake Santas

These Santas are lots of fun to make and to eat. They’re sure to be a big hit with the kids, or at any holiday party. When you make them just be sure to use fresh and not frozen strawberries as when frozen strawberries thaw, they get mushy, which means mushy Santa treats. The cream cheese needs to be extra soft, which makes it easy to mix with the honey, and easy to stuff inside the Ziploc bag. If you plan to bring them to a party, it’s best to make them the night before as they’ll need to be refrigerated overnight so that they’ll hold their shape.

Ingredients:

16 ounces fresh strawberries, washed
8 ounces cream cheese, softened
4 tbsp raw unprocessed honey
1 tsp pure vanilla extract
Mini-chocolate chips, to decorate

Instructions:

Slice the stems off of the strawberries, aiming to cut as “flat” as you can as the strawberries are used as a base.
Cut the top third of each strawberry to use as the hat.
Beat the softened cream cheese, honey, and vanilla in a mixing bowl. Keep in mind if the cream cheese hasn’t softened enough, it’s going to be difficult to do this.
Place the cream cheese mixture inside of a Ziploc-type bag and cut one corner off. Make this first cut a little larger as you’ll be filling the Santa faces first.
Top the strawberry bases with the cream cheese mixture, and then top with the strawberry hats, squeezing a bit more of the mixture on top of the hat.
Now cut the opposite corner or the bag to make a smaller opening. This end is used to decorate the buttons on Santa’s jacket.
Use the mini-chocolate chips as Santa’s eyes.
Serve immediately or store them in the refrigerator for up to three days – do not freeze or you’ll end up with some sad looking Santas.

Courtesy of Bobsredmill.com

The Best Ever Gluten-Free Gingerbread Cookies

Missing those wonderful old-fashioned gingerbread cookies because you’ve gone gluten-free? These are not only sans gluten, but your whole family is sure to love them and probably won’t even know the difference.

Ingredients:

1 1/2 cups almond flour
3/4 cup tapioca flour
3/4 tsp ginger, ground
1 tsp cinnamon, ground
1/8 tsp cloves, ground
1/4 tsp sea salt
3 tbsp coconut oil, melted
2 1/2 tsp 100 percent maple syrup
3 tbsp molasses
1/2 tsp pure vanilla extract

Instructions:

Preheat oven to 350 degrees Fahrenheit.
Line a baking sheet with parchment paper.
Whisk together the almond flour, tapioca starch, ginger, cinnamon, cloves and sea salt in a mixing bowl.
Add coconut oil, maple syrup, molasses and vanilla to the dry ingredients, and then beat using an electric mixer until a thick dough form. Since it doesn’t contain gluten, you don’t have to worry about over-mixing.
Place the dough in-between two sheets of parchment paper and then roll it out until it’s about 1/4″ thick. Refrigerate for 30 minutes.
Peel the top layer of parchment off of the sheet of dough.
Cut out the gingerbread to make them into gingerbread men shapes using a cookie cutter and place them about one-inch apart on your parchment paper-lined baking sheet.
Bake cookies for 10-12 minutes.
Allow them to cool and then decorate with your desired toppings.

Raspberrylicious No Bake Cookies

These cookies not only taste delectable and look beautiful on your holiday table, they require just five ingredients and less than 5 minutes of prep time too.

Ingredients:

3/4 cup rolled oats
1/2 cup raw cashews
3 tbsp pure maple syrup
2 tbsp coconut oil, melted
1/3 cup raspberries, frozen

Instructions:

Add oats, cashews, maple syrup and coconut oil in a large mixing bowl and thoroughly combine using an electric mixer, being careful to avoid over-mixing.
Add the raspberries and mix again, just for a few seconds. The goal is to have some pieces of raspberry that can still be seen. If they aren’t mixed in enough, use a spoon to fold them in throughout.
Add the mixture, one heaped tablespoon at a time, to a baking tray and place them in the freezer to set for about three hours.

Chocolate Pecan Pie Bars

Pecan pie is practically a holiday staple, and these chocolate pecan bars make an ideal alternative, or addition to that decadent dessert, but they’re made without using any refined flour or sugar.

Ingredients:

2 cups almond flour
1/2 cup arrowroot powder
1/4 cup pure maple syrup
1/4 cup coconut oil, melted (+ extra for greasing)

For the Topping:

1 cup raw pecans, chopped
1/2 cup dark chocolate chips

For the Caramel:

1/3 cup coconut sugar
1/3 cup coconut cream
2 tbsp pure maple syrup
2 tbsp coconut oil

Instructions:

Preheat oven to 350 degrees
Combine all of the main ingredients.
Grease an 8 X 8 baking dish with coconut oil
Press the dough into the greased baking dish and then sprinkle the chocolate chips and pecans on top.
Combine the ingredients for the caramel in a small saucepan over medium heat.
Allow the mixture to come to a boil and then simmer for 10 to 15 minutes, or until it begins to caramelize, stirring frequently.
Pour the caramel over the pecan and chocolate chip topping.
Bake for 20 to 30 minutes, or until the caramel is bubbling.
Cool slightly before serving.

Courtesy of Iain Bagwell

Festive Fruitcake Cookies

These fruitcake cookies are sure to please even the most avid fruitcake haters, with their light, soft, sweet texture and a subtle hint of warm cinnamon. An added touch of brandy and natural dried fruit makes them especially tasty, yet they are arguably much healthier than your traditional fruit cake recipe too.

Ingredients:

2 tbsp dried apricots, diced
2 tbsp figs, diced
2 tbsp dried cranberries, diced
2 tbsp dried blueberries
6 tbsp brandy
2 cups almond flour
1 1/2 tsp baking powder
1 1/2 tsp cornstarch
1 tsp cinnamon, ground
1/4 tsp sea salt
4 tbsp grass-fed butter, melted and cooled
2 eggs, room temperature
4 tsp pure vanilla extract
3/4 cup coconut sugar

Instructions:

In a small bowl, combine dried apricots, figs, cranberries, blueberries and brandy. Cover the bowl with a plate or plastic wrap and chill for to -6 hours, or up to 24 hours
When the fruit has absorbed the majority of the liquid, drain the brandy and lay the dried fruit on a paper towel, blotting off any excess.
In a medium bowl, whisk together the almond flour, baking powder, cornstarch, cinnamon and sea salt.
In a separate bowl, whisk together the butter, eggs, and vanilla. Stir in the brown sugar, breaking up any clumps along the side of the bowl. Add the flour mixture, stirring just until incorporated. Fold in the dried fruit.
Chill the cookie dough for at least 30 minutes.
While it’s chilling, preheat your oven to 350°F, and line two baking sheets with parchment paper.
Divide the dough into 24 balls. Place on the prepared baking sheets, and flatten each to about 3/4″ thick. Bake for 11 to 13 minutes.
Cool the cookies on the pan for about 10 minutes to complete the cooking process, and then place them on wire racks.

-Susan Patterson

Simple Holiday Gifts that Are Good For Health and Happiness

December 17, 2017 By Susan Patterson

What better gift can you give than the gift of health and happiness? Going broke buying expensive presents isn’t the best way to spend the holidays. Worrying about what to give can easily take all the joy out of something that’s supposed to be the most wonderful time of the year.

You can feel a whole lot better about the holidays and your role in it by thinking simple – and, thinking gifts that can actually enhance your recipient’s health and well-being. If you are still looking for the perfect gift for that special someone, try one of these simple holiday gifts that are good for health and happiness

Plants

Plants are natural air purifiers and microbe filterers that have been shown to enhance both health and happiness. A 1989 study, Foliage Plants for Removing Indoor Air Pollutants from Energy-efficient Homes, conducted by NASA in association with the Associated Landscape Contractors of America (ALCA), revealed that plants can remove up to 87 of toxins in the air every 24 hours, including formaldehyde, which is present in vinyl, cigarette smoke and grocery bags, as well as benzene and trichloroethylene, both found in solvents and paints as well as inks and man-made fibers. All of those volatile organic compounds can make residents sick if they’re allowed to remain, gradually wearing away at their immune systems with their toxicity.

Plus, also according to scientific research, plants naturally help to lift one’s mood as they create a living space that’s more calming and soothing.

Aromatherapy

Aromatherapy isn’t just some new age marketing scheme, essential oils have been used for centuries for a wide variety of purposes, with many providing some seriously therapeutic powers, including the ability to improve health and happiness. When you smell something, the scent molecules are actually linking directly to brain tissue in your nose. That means when you smell something calming, like lavender, your brain will halt production of the chemicals that cause negative or stressed emotions, helping you to relieve stress, which brings a host of health benefits while making you feel happier.

Some of the best oils to give for this purpose, not only include lavender, but frankincense, ylang-ylang, bergamot, jasmine, and vetiver. If your recipient doesn’t have a diffuser, you might want to consider that too, as options like this Aromatherapy Essential Oil Diffuser are relatively inexpensive and help to disperse the scent and the benefits throughout a room.

Tea and a Beautiful Teapot

This beautiful Shelby Rose Teapot and Infuser makes a great gift for any tea lover, creating an elegant look in the kitchen while adding style to their loose leaf tea experience. It’s sure to make them happy when they walk into the room, and drinking tea, especially organic green tea, is a great way to boost their health too.

Green tea helps boost weight loss efforts, according to multiple studies, thanks to its catechins, theanine and caffeine compounds that work together to block enzymes that are responsible for fat storage in the body. It provides a number of other benefits too, like increasing brain power and reducing the risk of diabetes, plus, it’s anti-aging too.

Shiatsu Pillow Massager

A Heated Massage Pillow

Getting a professional massage is the best way to relieve aching back, shoulder and neck muscles, and even reducing headaches, stress, and tension, but frequent visits are costly. To help your gift recipient save money while enjoying many of the same benefits, get them this heated massage pillow. Anytime they need to relieve that pain, they’ll be able to use it, instantly improving both their health and happiness. The ZMA-13 Shiatsu Pillow Massager with Heat will bring instant relief right at home with the simple push of a button.

Music/Headphones

Music makes everything better. It can bring back pleasant memories, unify people, inspire, and breathe new energy into every fiber of your being. A study from the University of Missouri suggested that listening to music when angry or sad provides an instant boost to one’s mood. It’s also a great way to get motivated to workout or keep a workout going. The Sennheiser CX 685 Adidas Sports In-Ear Headphones can help make all of that happen as a good quality pair of workout headphones that include sweatproof earbuds and an outstanding sound for the price. The earbuds also stay in place better than more traditional types, as they have ear tips and fins that hook into the earlobes.

A Class or Workshop

Have a friend or family member who loves to learn how to do things and/or DIY projects? Sign them up for a local class or workshop where they can try their hand at a new, creative venture. Thinking everything from photography and calligraphy to something more unusual that they probably would never have thought about for themselves like a macrame workshop or a kokedama class.

Tickets To a Concert or Play

Many of us overlook these kinds of gifts because they can’t be wrapped up in a large, prettily wrapped box. But think again, you can actually have a little fun with this and improve happiness for the recipient in the moment and for some time to come. If you want a big reveal, just wrap tickets to that concert or play you know they’d love inside of a tiny box or in an envelope. Then just place that inside your big, shiny box with a giant bow.

But how does that improve their health? Doing something fun that they normally don’t get to do offers great stress relief! And, with it, all of the benefits that come with reducing stress, like lowering the risk of heart disease, better weight control, properly managed blood sugar levels, better digestion and more.

A ‘Joyful’ Apron

One of the healthiest changes a person can make is to start eating more meals cooked at home, and avoid the processed stuff. But it’s often hard to find the time or the motivation to do so. This fun, stylish apron sold on Amazon might just inspire the most recalcitrant, takeout-loving guy or girl to get into the kitchen and whip up a healthy meal. Plus, it’s a great reminder to smile and laugh more often.

A Therapeutic Dry Brush

Regular skin brushing can help improve the texture of the skin and stimulate oil glands to keep it healthy. By stimulating the nerve endings in the skin, it also helps to give the skin a tighter, more toned appearance. It’s even known to give the immune system a boost and reduce the duration of an infection or illness by helping to eliminate toxins quicker and stimulating the lymph system. Adding skin brushing to an already healthy lifestyle is a great way for your recipient to feel more revitalized, rejuvenated and improve overall wellness.

The Fuzz Brush Earth Therapeutics 1 Brush, available on Amazon, is highly rated and an ideal, affordable gift of health and happiness.

Friends and family are sure to appreciate any of these simple holiday gifts that are good for health and happiness… there is still time to shop on Amazon!

-Susan Patterson