Benefits of Essential Oils

  • Home
  • Archive by category "Uncategorized"

Essential Oils

Benefits of Essential Oils

Holistic healing has become increasingly more popular and mainstream even though it has been around for centuries. Essential oils are one of those holistic healing practices that has been used for hundreds of years and now seen everywhere. Essential oils can be very beneficial and used many different ways. Find out what the benefits are and how they can help you and your family.

Essential oils have been used for over 5,000 years from many different cultures and can be used for physical, mental and emotional health. Pure essential oils are extracted directly from the bark, flower, fruit, leaf, tree, etc. and one drop can have a powerful health benefit.

There are very many different essential oils with many different uses. They can be used in a variety of ways which include: diffusing, topically and ingesting. Before using essential oils be sure to do your research and using them correctly. They can be very powerful in good, but possibly harmful ways if not used correctly.

Each essential oil has compounds with unique healing and therapeutic benefits. Below are some of the most popular essential oils and how they can be used.

 

Clove: Antibacterial, anti-parasitic and antioxidant protection. Can be used to make vapor rub, homemade cleaning product and more.

Cypress: Improves circulation, reduces varicose veins, helps with rashes and minor cuts, lifts confidence and heal broken bones.

Eucalyptus: Improves respiratory issues like allergies, bronchitis and others. Also purifies the body and can be used for homemade lotion and cleaning products.

Frankincense: Builds immunity, reduces inflammation and helps with healing scars and age spots. Also supports brain and may help fight cancer and detoxifies the air when diffused. Great to diffuse when yourself or someone in your household is sick.

Grapefruit: Supports metabolism and cellulite reduction. Great oil to diffuse before or while working out to support your mood. You can make your own cellulite reduction rub by mixing grapefruit oil with coconut oil and rub on your skin. This oil can also be ingested, if it is pure and food grade.

Lavender: Helps with relaxation and great to include in your sleep routine. You can mix a few drops with water and spray on your pillow before bed. You can also diffuse lavender when you want to relax. It also helps heals burns and cuts.

Lemon: This citrus oil is perfect for homemade cleaning products and will leave your home smelling very fresh and clean. It has antibacterial properties to help disinfect surfaces.

Peppermint: Supports digestion, and boots energy- great oil to start your day with. Also is a fever reducer, headache and muscle pain relief.

Rose: Great for reducing skin inflammation and good for getting glowing skin. A few drops added to your moisturizer could help your skin become even toned, but is known to be one of the most expensive essential oils. It takes over 65 pounds of rose petals to make one 15ml bottle and could cost up to $1000.

Tea Tree Oil: natural anti-bacterial, anti-fungal, reduces bad odors and can help stimulate the immune system.

 

Essential oils can be used in many different ways with different solutions. They have been known to be great for pregnant women who are sensitive to smells. Many of them that poses healing powers can be very beneficial for physical and mental health. Visit your local natural store and find which essential oils may be best for you and your family.

Why You Should Take Vitamin C Daily

Think vitamin C is only good to take in the winter when you feel the sniffles coming? Think again. Vitamin C is one of the safest and most effective nutrients, some experts say. While you may think it’s only good to drink mixed in your water to avoid sickness, it also has other benefits and reasons why you should take vitamin C daily.

You may know that vitamin C fights off immune system deficiencies, but did you know it helps with prenatal health and eye disease? Experts are even saying the more they study vitamin C the more they are uncovering new benefits to it and are linking it to immunity of living longer.

Vitamin C is also great for muscle recovery. Adding this to your daily vitamins will help your muscles repair quicker after workouts in addition to all the other benefits vitamin C has. If you aren’t already taking vitamins daily, this is a great vitamin to start with. Consult your doctor to see what vitamins are best for your body and health.

Vitamin C has also been shown to improve skin health and wrinkles. Many beauty products have vitamin C in it, that is applied directly to the skin. Taking a daily pill will also be beneficial since good skin starts from within.

Other benefits of vitamin C include:

 

  • Strengthening the immune system after it has been depleted by stress, which affects most of our society. Vitamin C has also been shown to have positive effects for those who struggle with addiction as it is the first nutrient that is depleted from alcoholics, smokers and obese individuals.

 

  • Prevent or decrease the length of a cold. This may be the reason you are currently taking this vitamin, which is a great reason to keep it going. You can reduce your risk of cold and flu by adding a little vitamin C daily.

 

  • Post workout repair. The body breaks down the muscles during a workout and vitamin C can help in recovery. It is necessary for the growth, development and repair of all body tissues, including the formation of collagen.

 

  • Reduces skin aging. Vitamin C affects cells on the inside and out of the body. Studied have shown that those with higher vitamin C intake were associated to those with a lower likelihood of a wrinkled appearance on their skin as well as less dry and better skin-aging appearance.

 

Most people are not getting the essentials vitamins and nutrients from their diets alone and supplement with a daily vitamin regimen. Adding a vitamin C can positively affect many areas in your life from your immune to your skin. Vitamin C can be found in every grocery and health store to keep you healthy, happy and active all year long.

Apple Cider Vinegar

5 Benefits of Apple Cider Vinegar

Does it seem like Apple Cider Vinegar is the solution to all your ailments every time you hop on the internet and Google ways to cure your ‘blank’ issue. Well, even though it seems like it’s all just a hype, apple cider vinegar has been used for centuries. Here are 5 reasons why you should add apple cider vinegar into your life for all its benefits.

Apple Cider Vinegar is apple cider that has been fermented that forms a health-promoting probiotic and enzyme beverage. Don’t let its name fool you though, it is much sourer than apple cider and apple juice and it only takes one or two tablespoons of apple cider vinegar to take advantage of the health benefits it has. Everything from sunburns to gut health can be improved with a little ACV. So, run out now and add this powerful liquid to your medicine and kitchen cabinet.

 

  1. Regulates Blood Sugar Level

Apple cider vinegar’s most well-studied ability is to help maintain normal blood sugar level. It has been studied to significantly lower blood sugar level by 31 percent. To help keep your blood sugar levels stable, dilute one to two tablespoons of apple cider vinegar in 8 ounces of water and drink in the morning or before meals.

  1. Improves Skin Health

Apple Cider Vinegar doesn’t just benefit your internal health, but has been shown to help treat acne and reduce scarring, improving your skin. Vinegar is known for its antibacterial properties which can be helpful for acne. You can use apple cider vinegar as a toner morning and night. It is packed with magnesium, potassium, acetic acid and others that will kill bacteria on the skin. You can soak a cotton ball with pure ACV smooth is over your skin. You can also make cleansers and face masks that use ACV. Sounds great for your next ‘self-care Saturday’!

  1. Aids in Weight Loss

Apple Cider Vinegar can help kill cravings and kick start weight loss. It can also help you feel full after meals and reduce your urge to overeat. ACV can also help you control your cravings so you can stop yourself from thinking about that doughnut even before you start. Consuming one or two tablespoons with water before your meals or adding it to your smoothies will be a great way to add this into your daily routine!

  1. Helps Ward off Seasonal Allergies

You can use apple cider vinegar as a natural remedy for allergies. The healthy bacteria found in ACV may promote immunity. The next time you start to feel the sniffles, add two tablespoons to a smoothie or drinking it with water. You can help keep the allergies off before they come on by drinking apple cider vinegar daily.

  1. Enhances Circulation

Some studies have found that applying ACV to varicose veins could help minimize them. Mixing apple cider vinegar with witch hazel and scrubbing in a circular motion can help alleviate symptoms.

 

Apple cider vinegar has many more uses than these and can be one of your go-to items for many natural remedies. Apple cider vinegar is a main ingredient to many online recipes from skin to gut health. Let us know how you use apple cider vinegar for your own health benefits!

Physical Therapy Stretches for Headaches and Migraines

You know the days when your pain splitting headache feels too much to bare? When light and noise are ultra-sensitive and all you want to do is curl up into a dark quite room? Well, did you know physical therapy can help with headaches and migraines?

Headaches come from a dysfunction of the central nervous system (the brain and the spinal cord) that involves the nerves and blood vessels which result in the pain. Medications affect the nerves system in the attempt to reduce the pain, whereas physical therapy works on the muscles and joints to elevate the pain. Those who benefit most from physical therapy for treatment of migraines and constant headaches are those who experience them frequently.

Physical therapy techniques can be applied at the start of a headache to reduce the pain and longevity. Stretching exercises can be helpful when the start of a migraine occurs and to prevent ones in the future.

A good stretch that helps alleviate the tension in your lower neck is to gently tuck your chin to your chest. You can lace your fingers behind your head and slowly rock your head from side to side to loosen up this area.

Another stretch to help alleviate tension is to sit on your left hand while bringing your right hand over your head and touching your left ear. Bring your right ear to your right shoulder. You should feel a stretch on your left side. Holding for 10 seconds and repeating on the other side.

Finally, shoulder rolls will help loosen up your shoulders and your lower neck. Start by rolling your shoulders forward 5 times and then roll them backward.

All these stretches can be performed at the start of a headache to reduce the pain. These stretches can also be performed before bed to ease tension before falling asleep, especially helpful after a stressful day.

Stretching daily can also help reduce the headaches before they even start and doing them twice a day for about 15 minutes can help with headache and migraine prevention.

Regular physical therapy treatments can also help in chronic headaches and migraines. Each headache is caused by different factors and consulting your physical therapist can help you come up with a solution to rid yourself of these painful problems.

5 Tips for Eating Healthy in the New Year

With the new years comes the new year resolutions. Every year we make promise ourselves we will hit the gym more, eat healthier, and better our daily routines. What often happens with these resolutions is they fall to the side when life comes in and we don’t have a set plan for how to accomplish our resolutions we thought long and hard about. So, here are five tips to stay on track with healthy eating in the new year!

 

  1. Up your fiber intake. Chances are, you aren’t getting enough fiber in your daily life. The average American only gets 14g of fiber per day which can be less than half of the recommended daily intake! Adding more fiber into your diet can help you slim down, prevent cardiovascular disease, type 2 diabetes and a number of cancers. You can find fibers in grains, berries and other fiber rich foods! Fiber can also keep you fuller for longer so no more late night hunger spikes!
  2. Eat more vegetables. Piling on the veggies will be a wonder for your waistline. Adding veggies into your meal will allow you to fill up on nutrient rich foods instead of the bad stuff. Adding a salad before your meal will make you feel less hungry once you get to your main course, keeping yourself from over indulging! You can also add your veggies in your morning smoothie. Many vegetables like: spinach, zucchini and mushrooms can go unnoticed and pack a powerful punch of your daily recommended serving!
  3. Cook at home often. When you cook your own food, not only do you know exactly what goes into it, you appreciate your meals more. So, hop onto Pintrest and whip up something you have been craving! With all the food blogs out there, there is a healthy hack for about every recipe! Have fun with experimenting with new things!
  4. Eat more Omeg-3s. Upping the amount of omega-3s will help keep your blood pressure down and also has been studied to improve your mood. Omega-3’s can be found in seafood and have the good kind of fats! Try to eat two servings of fish per week. If you’re not into seafood add some flax into your smoothies!
  5. Hold the sugar. Get your sweet fix with fruit or try other natural sweeteners such as honey or agave, steering away from refined, processed white sugar. Going on a 30 day sugar detox can help reset the body from craving the sticky stuff! Keeping sweet stuff out of the house can better help you control your sugar intake, so try to stay clear of the donut and candy aisle at the grocery store.

 

Staying on track can be the hardest part of your new years resolutions, but a few small steps can make the task seem more manageable. Take each day one at a time and before you know it your new healthy habits will be second nature.

Staying Healthy During Fall

 

 

November is here. The air is becoming cooler and crisp. Apple cider always seems to sound good and there is pumpkin in everything you eat. But with the fall months come holidays and parties. The cooler temps may make you want to stay in your sweat pants and eat anything warm and cheesy so staying on track may be difficult. They say “summer bodies are made in the winter” so here are a few tips to staying healthy this fall and into the winter months!

 

Keep your daily plan similar. If this includes waking up and going on a morning walk and eating a protein smoothie, try not to veer too far off your daily path. The same routine will keep your health consistent and help keep you on track.

Don’t fast before big holiday meals. Often times we think that if we are going to be enjoying a big holiday meal of turkey, mashed potatoes and green bean casserole then we shouldn’t eat until then. Well, this way of thinking may cause you to binge eat and load up, in taking way more calories than if you just ate your normal meal size. Try to get a healthy breakfast and lunch in so at dinner you won’t be starving and won’t feel guilty about indulging a little if you stayed on track throughout the day.

Fall superfoods can become a diet staple. This will keep your grocery bill down and allow you to get more creative in the kitchen by throwing in pumpkin or Brussel sprouts into your meals. These fall foods will also feel more comforting and warm, just how you like it with the cooler temps.

Stay hydrated. When it is hot outside it is easier to remember to grab your water bottle. However, in the fall it is just as important to remember to be sipping water. Staying hydrated is crucial to keep your body at its best during these busy months and also to help aid in fighting any sickness.

Wash your hands. Staying healthy also means warding off any sicknesses. Make sure every time you come from somewhere, you wash your hands. Colder temperatures often mean colds and flus will be floating around. Don’t let those stop you. And while you’re at it, don’t forget to take your vitamins!

Don’t skip your veggies. When we think of all the holiday dinners we often think of the main course, but what about all the delicious appetizers before the meal? Fill your plate with veggies and salad before you load on those creamy mashed potatoes. That way you’re getting some nutrients and filling your belly up with veggies before the big meal.

 

Simple steps like these can help you stay on track through these next few months of holiday parties and sweet treats. Enjoying this time with your friends and family will make the season fly by, so staying healthy will ensure you won’t miss a moment of it!

Stretches for a Restful Sleep

Sleep is very important for your body and health. However, living in the fast-paced world where we are always on our phone and computers, sending emails, checking social media, reading restaurant reviews, etc. sleep may be hard to find.

There are many ways you can prepare yourself for a more restful sleep. There are the obvious ways like, lavender, sleepy tea, or a nighttime ritual. But did you know there are stretches that you can do to promote sleep? Another bonus is they can even be done in your bed. Give these following stretches a try before bringing your head to the pillow and see how you sleep!

 

Sitting Forward Fold

Sitting with your legs long in front of you, reach your arms up (keeping your shoulder away from your ears). If this feels too tight on your back and legs, slightly bend knees or sit on a pillow to take some pressure off those muscles. On an exhale, fold your body forward and reach for your toes. Hold this position and breathe, then roll back up to a tall seated position. Repeat 3 to 5 times.

Lying Figure Four

Lie on your back and cross one ankle over the opposite knee. Make sure the knee stays turned out and hips stay on the bed, squared under your shoulders. If this is enough of a stretch, hold this position. If you can stretch more, gently grab under the hamstring of your uncrossed leg and hug into a tighter figure four position, bringing your knee closer to your body. Make sure your lower back and pelvis stay on the bed. Hold here, then switch sides and repeat if needed.

Cat Cow

This motion stretches the muscles of your spine and core. Begin on your hands and knees, in a table top position, with your arms straight under your shoulders. Slowly breathe out as you round through your back like a frightened cat, tightening your abdominal muscles and rounding your neck downward. Then slowly exhale as you arch your back and look up toward the ceiling. Continue to move slowly with your breath for 20 breaths.

Legs Up the Wall

Sit facing wall and lie onto your back. Moving as close to wall as possible. Lift your legs and rest the back of legs against the wall, perpendicular to the ground. Rest with your arms out to sides and your palms up to the ceiling. Hold there for 15 seconds. This move is especially good for anyone who is on their feet a lot. Elevating your legs allows the blood flow to travel back to your heart, reducing inflammation.

 

Many of those moves may seem like you’re just lying there, but you are on your way to a healthier you and a more restful sleep. Try them out and let us know your favorite moves for a better night’s sleep!

youth athlete safe

8 Tips To Help Keep Your Youth Athlete Safe

April is Youth Sports Safety Month! We highly encourage kids to participate in physical activity. Keeping your child active and strong can help set them up for a healthier future. We wanted to take some time this month to share a few tips for keeping your youth athletes safe.

  1. Be prepared:

    Before enrolling your child in a sport, make sure they receive a pre-participation physical.

  2. Meet the coach:

    Make sure that your child’s coach is appropriately experienced in supervising the sport, can provide proper direction in conditioning and injury prevention, and that they are prepared to perform first aid and CPR in case of emergency.

  3. Adequately train:

    Be sure that your child is in the right physical and psychological condition to play their chosen sport.

  4. Play by the rules:

    Be sure that your child is clear about the rules of the game. They are designed to keep athletes safe and organized.

  5. Wear protective equipment:

    Do not allow your child to play without the proper protective gear. Parents, do your research. Be sure that the equipment meets national standards, is in good condition and is properly fitted.

  6. Warm up, stretch and cool down:

    Be sure that your child is participating in low intensity cardiovascular activity to warm up their muscles, and that they properly stretch. Stretching can help minimize the chance of muscle strain or soft tissue injury. Cool down is necessary to loosen the muscles that may have tightened during exercise.

  7. Stay hydrated:

    Make sure your child is prepared with plenty of water during practice and games. It is also important that you help your child understand the importance of staying hydrated outside of practice and games. Click here for a few tips on ways to keep your kids hydrated.

  8. Don’t play if tired or in pain:

    Pay attention to how your child is feeling before practice or games. Be sure that they are properly rested, as fatigue can lead to injury or poor judgment. If they are experiencing pain, be safe and be sure to seek medical attention. If injured, make sure that they take enough time off – or they will run a greater risk for reinjury.

These are just a few of the things you can do to be proactive about your child’s safety. Being proactive is the best way to keep your child safe, and to avoid injury. If your little athlete is injured or in pain, do not hesitate to CONTACT US. Our experienced physical therapists can help them get back to feeling their best and participating in the activities that they love!

back pain

5 Ways You Can Soothe Lower Back Pain At Home

Lower back pain can be tricky to get rid of and may take a bit of trial and error to see what works best for you. There are a few things you can do on your own that can help soothe that pesky pain.

  1.     Strengthen your core –

    Your ab and back muscles help to support your lower spine. These muscles rarely get a good workout during a normal day, especially if you work in an office or spend most of your day sitting.  It is important to specifically target these muscles when working out. Even the simple act of sitting on an exercise ball for 30 minutes a day can help.

  1.     Stretch your hamstring –

    Tight hamstrings are an easily overlooked contributor to lower back pain. Try incorporating these hamstring exercises twice a day.

  1.     Soothe lower back pain with cold or hot –

    Applying an ice pack can help reduce inflammation and can slow down nerve impulses, which keeps the nerves from spasming and causing pain. Applying heat stimulates blood flow and brings healing nutrients to the affected area. It can also block the pain messages being sent to the brain.

  1.     Get some sleep –

    Pain can be a major culprit of insomnia and cause difficulty falling asleep, or staying asleep. Unfortunately, lack of sleep can actually make your back pain worse. Consider seeing a physical therapist to help you break this cycle.

  1.     Release endorphins in your body –

    This can be done through aerobic exercise, massage therapy or even meditation. Endorphins are a hormone made naturally in your body, and can be just as strong as pain medication. When endorphins are released in your body they help block pain signals to your brain. They can also help relieve anxiety, depression and stress; which can all contribute to lower back pain.

If your pain continues to persist or worsen, it would be a good idea to seek professional help. Let one of our experienced physical therapists help you get back to feeling your best, and living the life that you love. Contact us today!

sciatica an back pain during pregnancy

Find Relief From Sciatica Or Back Pain During Pregnancy

 

Pregnancy is an absolute miracle, but it can also cause additional stress on the body. It is important to be aware of the possible changes that occur during pregnancy and ways that you can help your body through the process. The typical changes that the body goes through include weight gain, a shift of one’s center of gravity and hormonal changes; adding back pain or sciatica to that list is not a welcome addition!

What is Sciatica?

The sciatic nerve is the largest nerve in the body, individual nerve roots branch out from the spine and lower back and then combine to form the “sciatic nerve.” The term sciatica is used to describe symptoms of leg pain, and occur when the large sciatic nerve is irritated or compressed.

How do I know if I have Sciatica?

Expecting mothers can experience burning, tingling, numbness or weakness that originates in the lower back and travels through the buttock and down the large sciatic nerve in the back of each leg. Typically sciatica will occur in one leg, and can result in sharp pain that may make it difficult to stand up or walk. Most would assume that sitting down, or lying down, will provide relief from the pain – but in fact, the pain caused by sciatica can be worse when sitting down. Symptoms can be infrequent and irritating, or can even be constant and cause you to lose normal function of your body.

How do I find relief from back pain and sciatica?

Physical therapy can relieve the back and sciatic pain experienced during pregnancy in only a few sessions. Treatment typically includes two sessions a week for 2-3 weeks. Your physical therapist will also educate you on various stretches and exercises you can do at home to help alleviate pain and discomfort. With hands-on soft tissue work and various modalities, experienced physical therapists can help you enjoy this joyous time of your life, rather than suffer through it.

Are you experiencing back pain or sciatica during pregnancy? Contact us now. Our physical therapists are experienced in working with expecting mothers to relieve pain and get back to enjoying the miracle of pregnancy.