We must look after our skin as it is the body’s largest organ and also the body’s first line of defense for preventing environmental damage. Our skin gets exposed to stressors like pollution, harsh chemicals, and shifting weather, and thus it becomes very crucial to nourish and protect it with the right care.

Proper skincare maintains a youthful and healthy appearance and also guarantees good skin health by protecting against harmful pollutants, UV rays, and infections. Natural homemade skin moisturizers for different types of skin and problems are one of the best ways to do that. These natural remedies provide hydration, and balance, and address specific issues like acne, dryness, aging, and sensitivity to help maintain healthy and radiant skin.

With so many face and skin moisturizers in the market, it can be daunting to choose the right one. But what if you could make an ideal one yourself at home? Natural DIY face moisturizers allow you to customize ingredients to your skin type and concern for the best outcome for your skin.

Whether you have oily skin and sensitive skin or are looking for anti-aging, there is a DIY solution for everything. In this blog, we’ll share 23 of the best all-natural skin moisturizers, each one addressing a specific skin type or concern. From acne-prone skin to dry skin, even sensitive skin, the following recipes are healthy, chemical-free options for using common household items.

So Here Are 23 Best Homemade DIY Face Moisturizers

1. DIY Moisturizer for Dry Skin with Avocado and Olive Oil

If you’ve dry skin, this DIY avocado and olive oil moisturizer is perfect for your skin as it is excellent for deep nourishment and hydration. Avocado is rich in healthy fats and vitamins, and olive oil helps lock in moisture, making this combination ideal for all types of dry skin. This is easy to make with 3 simple ingredients.

DIY Ingredients: Avocado, Olive oil, Honey
Recipe: Mash half an avocado and mix with 2 tablespoons of olive oil and 1 tablespoon of honey.
How to Use: Apply a small amount to your face and gently massage. Leave it on for 15-20 minutes and rinse off with lukewarm water.
Benefits: Avocado and olive oil are rich in healthy fats and vitamins that deeply hydrate the skin. Honey is a humectant, drawing moisture into the skin.
Who can Use: It is Ideal for all ages with dry skin, especially for those experiencing dry patches or seasonal dryness.

2. DIY Anti-Aging Skin Moisturizers with Rosehip Oil

As we age, our skin needs extra care to maintain elasticity and reduce fine lines. This anti-aging cream with rosehip oil replenishes moisture and promotes youthful skin. Rosehip oil is known for its anti-aging properties, and if you also add shea butter, it will add a rich layer of hydration to soften the skin.

Ingredients: Shea butter, Rosehip oil, Vitamin E oil
Recipe: Melt ¼ cup of shea butter and mix with 2 tablespoons of rosehip oil and a few drops of vitamin E oil. Let it solidify in a jar.
How to Use: Use it nightly, massaging a small amount onto the skin after cleansing.
Benefits: Shea butter is deeply hydrating, and rosehip oil is rich in antioxidants that reduce signs of aging. Vitamin E oil promotes cell regeneration.
Who can Use: It is Ideal for 30+ individuals looking to prevent fine lines and wrinkles, so anyone with dry skin is looking for an anti-aging cream.

3. Moisturizer for Oily Skin with Aloe Vera and Tea Tree Oil

Aloe vera gel, known for its soothing properties, combined with tea tree oil, helps to control excess oil and prevent acne breakouts. Oily skin requires a light, non-greasy skin moisturizer that balances oil production without clogging pores so this is the best DIY for oily skin type.

Ingredients: Aloe vera gel, Tea tree oil, Jojoba oil
Recipe: Mix 3 tablespoons of aloe vera gel with 2-3 drops of tea tree oil and a teaspoon of jojoba oil.
How to Use: Apply a small amount after washing your face.
Benefits: Aloe vera soothes and hydrates without clogging pores, while tea tree oil helps combat acne and excess oil.
Who can use: Suitable for teens to adults with oily or acne-prone skin.

4. Moisturizer for Sensitive Skin with Chamomile and Shea Butter

Chamomile and lavender essential oils are well-known for their soothing, calming properties, making them ideal for sensitive or irritated skin. When it is mixed with deeply nourishing shea butter, this moisturizer helps to restore the skin’s balance without causing irritation or discomfort.

Ingredients: Shea butter, Chamomile essential oil, Lavender essential oil
Recipe: Melt ¼ cup of shea butter and mix with 2 drops of chamomile and 2 drops of lavender essential oil. Store in a jar.
How to Use: Apply a thin layer after cleansing, focusing on areas prone to irritation.
Benefits: Chamomile and lavender oils are known for their soothing properties, while shea butter deeply nourishes sensitive skin.
Who Can Use: Perfect for all ages, especially those with reactive or sensitive skin.

5. Castor Oil Moisturizer for Acne-Prone Skin

For everyone having acne-prone skin, finding a moisturizer that doesn’t clog pores while fighting acne can be a challenge. This castor oil moisturizer is an excellent choice because of the antibacterial power of castor oil with the balancing properties of jojoba oil. Lavender oil adds a calming touch, helping to reduce inflammation and soothe irritated skin, making it ideal for acne skin.

Ingredients: Castor oil, Jojoba oil, Lavender essential oil
Recipe: Mix 1 tablespoon of castor oil with 1 tablespoon of jojoba oil and 2 drops of lavender oil.
How to Use: Apply a small amount to the face after cleansing, massaging it into the skin.
Benefits: Castor oil has antibacterial properties that help combat acne, while jojoba oil balances the skin’s natural oils. Lavender oil reduces inflammation.
Who can Use: Suitable for teens and adults battling acne.

6. Natural Moisturizer for Dry Sensitive Skin with Oats and Honey

Dry, sensitive skin needs a moisturizer that not only hydrates but also soothes irritation. This oats and honey skin moisturizer is perfect for achieving that balance. Oats are known for their calming properties, reducing redness and irritation, while honey deeply hydrates the skin. Almond oil provides additional nourishment, making this a gentle and effective option for those with dry, sensitive skin looking for a natural remedy.

Ingredients: Ground oats, Honey, Almond oil
Recipe: Mix 2 tablespoons of ground oats with 1 tablespoon of honey and 1 tablespoon of almond oil.
How to Use: Gently massage onto your face and leave it on for 10-15 minutes before rinsing.
Benefits: Oats are soothing for irritated skin, while honey hydrates and almond oil provide nourishment.
Who can Use: Suitable for all ages, especially for those with dry, sensitive skin.

7. Sunscreen Moisturizer with Aloe Vera and Raspberry Seed Oil

Aloe vera provides a soothing effect, while raspberry seed oil offers natural sun protection. Combined with zinc oxide, which acts as a physical barrier against UV rays, this homemade sunscreen moisturizer is a gentle yet effective solution for safeguarding your skin against the sun’s harmful effects. Perfect for all skin types, this DIY moisturizer is ideal for daily use.

Ingredients: Aloe vera gel, Raspberry seed oil, Zinc oxide powder
Recipe: Mix 2 tablespoons of aloe vera gel with 1 teaspoon of raspberry seed oil and ½ teaspoon of zinc oxide powder.
How to Use: Apply a thin layer on the face before going out in the sun.
Benefits: Aloe vera soothes the skin, raspberry seed oil provides natural sun protection and zinc oxide blocks harmful UV rays.
Who Can Use: Suitable for adults and children alike, perfect for daytime use.

8. Homemade Anti-Aging Cream with Essential Oils

This homemade anti-aging cream combines the hydrating power of coconut oil and rosehip oil with the rejuvenating benefits of frankincense essential oil. Together, these ingredients work to repair and hydrate the skin, while helping to reduce the appearance of wrinkles and fine lines. Ideal for individuals looking to combat the early signs of aging.

Ingredients: Coconut oil, Rosehip oil, Frankincense essential oil
Recipe: Melt ¼ cup of coconut oil and mix with 2 tablespoons of rosehip oil and 5 drops of frankincense essential oil.
How to Use: Apply at night to the face and neck, massaging gently.
Benefits: Coconut oil and rosehip oil hydrate and repair skin, while frankincense essential oil reduces wrinkles and fine lines.
Who Can Use: Ideal for 30+ to keep the skin free from signs of aging.

9. Simple DIY Moisturizer for Dry Skin with Cocoa Butter

Cocoa butter and coconut oil are known for their deeply nourishing properties, making them ideal for replenishing lost moisture and softening dry, rough skin. With the addition of almond oil for extra nourishment, this rich moisturizer is perfect for anyone dealing with dry skin, especially in harsh or dry climates.

Ingredients: Cocoa butter, Coconut oil, Almond oil
Recipe: Melt ¼ cup of cocoa butter and mix with 2 tablespoons of coconut oil and 1 tablespoon of almond oil. Let it solidify.
How to Use: Apply generously to dry areas as needed.
Benefits: Cocoa butter and coconut oil are deeply nourishing, helping to restore moisture to dry skin.
Who Can Use: Perfect for all ages, especially in dry climates.

10. Homemade Moisturizer with Witch Hazel and Aloe Vera

Oily skin can be tricky to manage, requiring a moisturizer that hydrates without adding extra oil or clogging pores. This simple DIY moisturizer combines witch hazel, a natural astringent that helps control excess oil, with soothing aloe vera and balancing jojoba oil. Together, these ingredients work to tone and hydrate the skin without leaving it greasy, making this a perfect daily moisturizer for those with oily or combination skin.

Ingredients: Witch hazel, Aloe vera gel, Jojoba oil
Recipe: Mix 2 tablespoons of witch hazel with 1 tablespoon of aloe vera gel and 1 teaspoon of jojoba oil.
How to Use: Apply a thin layer after cleansing to control oil.
Benefits: Witch hazel tones the skin and reduces excess oil, while aloe vera and jojoba oil hydrate without clogging pores.
Who Can Use: Suitable for teens and adults with oily skin.

11. DIY Moisturizer for Glowing Skin with Honey and Avocado Oil

If you’re looking to achieve a natural glow, this honey and avocado oil moisturizer is a perfect choice. Honey’s humectant properties help retain moisture, while avocado oil nourishes and rejuvenates the skin, leaving it soft and radiant.

Ingredients: honey, avocado oil, 2 drops of rose essential oil
Recipe: Mix the raw honey and avocado oil in a bowl. Add 2 drops of rose essential oil for a calming fragrance, if desired. Stir until well combined.
How to Use: Apply a thin layer of the mixture to clean, damp skin. Leave it on for 10 minutes, then rinse off with lukewarm water, or gently massage it into your skin and leave it overnight for extra hydration.
Benefits: Honey helps to lock in moisture, leaving skin soft and glowing. Avocado oil deeply nourishes the skin with vitamins and fatty acids. Rose essential oil (optional) adds a soothing, floral scent and boosts radiance.
Who Can Use: Suitable for all skin types, especially those looking to enhance their skin’s natural glow. Great for adults of all ages

12. DIY Skin Moisturizer with Cucumber and Grapeseed Oil

This cucumber and grapeseed oil moisturizer is lightweight yet moisturizing, making it an excellent option for combination skin.

Ingredients: cucumber juice (freshly blended and strained), grapeseed oil, aloe vera gel
Recipe: Blend cucumber and strain the juice into a bowl. Mix cucumber juice with grapeseed oil and aloe vera gel. Stir until the ingredients are well combined.
How to Use: Apply a thin layer to your face after cleansing, focusing on areas that feel dry or oily. Gently massage it into the skin and allow it to absorb.
Benefits: Cucumber is refreshing and helps to balance moisture while soothing the skin. Grapeseed oil is lightweight, non-greasy, and absorbs quickly, making it ideal for combination skin. Aloe vera gel provides a hydrating yet calming effect, especially for dry or irritated areas.
Who Can Use: Perfect for individuals with combination skin, especially those dealing with oily T-zones and dry patches. Suitable for all ages.

13. DIY Moisturizer for Acne-Prone Skin with Honey and Lemon Juice

If you’re struggling with acne, it’s essential to use a lightweight, non-comedogenic moisturizer that won’t clog your pores. This honey and lemon juice combo is antibacterial and works wonders for acne-prone skin.

Ingredients: Honey, Lemon juice
Recipe: Mix 1 tablespoon of honey with ½ teaspoon of lemon juice.
How to Use: Apply a thin layer to your skin and leave it on for 10-15 minutes. Rinse with warm water.
Benefits: Honey is a natural humectant and antimicrobial agent, while lemon juice helps brighten and cleanse the skin, fighting acne-causing bacteria.
Who Can Use: Ideal for teens and adults prone to acne.

14. Moisturizer for Sensitive Skin with Cucumber and Aloe Vera

For sensitive skin types, finding a calming and hydrating moisturizer is essential. This simple DIY using cucumber and aloe vera helps soothe irritation and redness.

Ingredients: Cucumber juice, Aloe vera gel
Recipe: Blend cucumber slices and mix the juice with 2 tablespoons of aloe vera gel.
How to Use: Apply a thin layer after cleansing.
Benefits: Cucumber cools and calms sensitive skin, while aloe vera provides gentle hydration.
Who Can Use: Suitable for all ages, especially for those prone to redness or irritation because of having sensitive skin.

15. DIY Moisturizer for Dry Skin with Coconut Oil and Lavender Essential Oil

This rich and hydrating moisturizer is perfect for dry skin that needs extra care. Coconut oil helps to lock in moisture, while lavender essential oil provides a calming scent and healing properties.

Ingredients: Coconut oil, Lavender essential oil
Recipe: Melt ¼ cup of coconut oil and mix in 4-5 drops of lavender essential oil.
How to Use: Apply a small amount to the face before bed for overnight hydration.
Benefits: Coconut oil deeply moisturizes dry skin, while lavender oil promotes relaxation and skin healing.
Who Can Use: Ideal for all ages, particularly those with dry skin needing intensive care.

16. Anti-Aging Castor Oil and Vitamin E Moisturizer

Castor oil, known for its healing properties, combined with vitamin E, creates a powerhouse moisturizer for aging skin. It helps to smooth out fine lines and deeply hydrate.

Ingredients: Castor oil, Vitamin E oil
Recipe: Mix 1 tablespoon of castor oil with 1 teaspoon of vitamin E oil.
How to Use: Massage a small amount into the skin at night, focusing on areas prone to wrinkles.
Benefits: Castor oil promotes cell regeneration and vitamin E oil provides deep hydration, reducing signs of aging.
Who Can Use: Best for individuals 30+ looking for anti-aging benefits.

17. Homemade Aloe Vera and Glycerin Oily Skin Moisturizer

Oily skin needs moisture too, but without the heavy, greasy feel. This DIY moisturizer with aloe vera and glycerin is lightweight and perfect for balancing oily skin.

Ingredients: Aloe vera gel, glycerin, Rosewater
Recipe: Mix 2 tablespoons of aloe vera gel with 1 teaspoon of glycerin and 1 tablespoon of rosewater.
How to Use: Apply a thin layer after cleansing to keep skin hydrated but not oily.
Benefits: Aloe vera and glycerin provide hydration without clogging pores, while rosewater tones the skin.
Who Can Use: Ideal for teens and adults dealing with oily skin.

18. DIY Moisturizer for Kids with Coconut Oil and Shea Butter

Children’s skin is sensitive and requires gentle moisturization. This DIY with coconut oil and shea butter is natural and safe, providing the nourishment their skin needs.

Ingredients: Coconut oil, Shea butter
Recipe: Melt 2 tablespoons of coconut oil with 2 tablespoons of shea butter. Let it cool and store in a jar.
How to Use: Apply after a bath to lock in moisture.
Benefits: Coconut oil is antibacterial and moisturizing, while shea butter soothes and protects sensitive skin.
Who Can Use: Perfect for kids of all ages.

19. DIY Moisturizer with Aloe Vera and Essential Oils for Glowing Skin

Achieve radiant, glowing skin with this aloe vera-based skin moisturizer that’s infused with essential oils. It’s lightweight, absorbs quickly, and leaves your skin looking fresh.

Ingredients: Aloe vera gel, Lavender essential oil, Frankincense essential oil
Recipe: Mix 2 tablespoons of aloe vera gel with 2 drops each of lavender and frankincense essential oils.
How to Use: Apply a thin layer after cleansing for a dewy glow.
Benefits: Aloe vera hydrates and soothes, while lavender and frankincense oils help to repair and brighten the skin.
Who Can Use: Ideal for those in their 20s and up, especially for maintaining glowing skin.

20. Natural Skin Moisturizer with Rosehip Oil and Shea Butter for Anti-Aging

This all-natural anti-aging skin moisturizer combines rosehip oil with shea butter to create a rich, luxurious cream that fights fine lines and wrinkles while deeply moisturizing.

Ingredients: Rosehip oil, Shea butter
Recipe: Melt ¼ cup of shea butter and mix with 1 tablespoon of rosehip oil.
How to Use: Apply nightly to face and neck.
Benefits: Rosehip oil is packed with antioxidants that repair skin, while shea butter provides deep hydration and reduces wrinkles.
Who Can Use: Ideal for 30+ to prevent signs of aging.

21. Easy DIY Moisturizer for Sensitive Skin with Calendula Oil

Calendula oil is known for its healing and anti-inflammatory properties, making it a great choice for sensitive skin that’s prone to irritation. This easy DIY provides gentle, soothing hydration.

Ingredients: Calendula oil, Almond oil, Beeswax
Recipe: Melt 2 tablespoons of beeswax and mix with 1 tablespoon each of calendula and almond oils.
How to Use: Apply a small amount after cleansing to soothe and hydrate.
Benefits: Calendula oil reduces inflammation, while almond oil nourishes and beeswax seals in moisture.
Who Can Use: Perfect for all ages, especially for sensitive skin types.

22. Homemade Vaseline and Aloe Vera Moisturizer for Dry Skin

For an easy and effective moisturizer for dry skin, this simple combination of Vaseline and aloe vera gel delivers intense hydration and is perfect for daily use.

Ingredients: Vaseline, Aloe vera gel
Recipe: Mix 1 tablespoon of Vaseline with 2 tablespoons of aloe vera gel until smooth.
How to Use: Apply a generous amount to your face before bed.
Benefits: Vaseline locks in moisture, while aloe vera gel hydrates and soothes the skin.
Who Can Use: Ideal for all ages, especially for dry skin in colder months.

23. Anti-Aging Moisturizer with Shea Butter and Essential Oils

Looking for a luxurious anti-aging moisturizer? This DIY combines the richness of shea butter with the healing power of essential oils for a nourishing cream that targets wrinkles and fine lines.

Ingredients: Shea butter, Frankincense essential oil, Lavender essential oil
Recipe: Melt ¼ cup of shea butter and mix in 2 drops each of frankincense and lavender essential oils.
How to Use: Massage a small amount into the skin nightly.
Benefits: Shea butter provides deep hydration, while frankincense and lavender oils help to repair skin and reduce signs of aging.
Who Can Use: Perfect for 30+ individuals wanting to prevent or reduce wrinkles.

Summary

These 23 DIY face moisturizers offer all-natural solutions tailored to every skin type and concern. Whether your skin has dryness or acne, or you have signs of aging in your skin, these recipes are designed to nourish your skin without the use of harsh chemicals. By incorporating ingredients like shea butter, aloe vera, essential oils, honey, and all others used in the above as ingredients for DIY moisturizers, you can create effective, safe, and affordable skincare products right from your kitchen.

We hope you loved this post and found a perfect DIY face moisturizer for yourself!

References:

1. Healthline. Benefits to Using Honey and Lemon on Your Face, Medically reviewed by Cynthia Cobb, DNP, APRN, WHNP-BC, FAANP — Written by Rachel Nall, MSN, CRNA on November 22, 2019
2. National Library of Medicine. Avocado Consumption Increased Skin Elasticity, A Pilot Study by Susanne M Henning, PhD, RD, Jeraldine B Guzman, BA and more.
3. Medical News Today. Is coconut oil good for your skin? Medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT 
4. WebMed. The Health Benefits of Castor Oil, Medically Reviewed by Zilpah Sheikh, MD on September 19, 2023

The post 23 Best Homemade DIY Face Moisturizers for Every Skin Type and Concern first appeared on The Lifestyle Book.

Today we’re living in a time where women’s physical well-being has become fundamental, with the 9-5 work structure and taking care of your household, it becomes difficult to focus on your physical health. And so it is important to find ways to maintain this area of our lives. By focusing on the most effective and best exercises for women, you will comprehensively give your body the nurturing it needs for optimal well-being.

Many are still unaware of how to support their body and mind. Indeed there are many ways to achieve a healthy lifestyle like doing yoga, eating clean, or having proper health care and medication. But did you know the most natural and effective way to support your overall well-being is through physical exercises? As a woman, integrating these exercises into your daily routine can make a world of difference.

Without going to the expensive gym studios, you can practice the exercises below yourself at home. If you’re curious and want to know more about how to support your physical well-being, then read on; we will discuss the 13 best physical exercises that will do wonders for your body.

Ladies, It’s your time to get back to your healthiest selves.   

13 Best Exercises for Women’s Health

Firstly, the majority of women who reach midlife suffer from poor metabolism, bone loss, strength loss, and even face issues with body posture. Therefore, these exercises are crucial to keeping up a regular exercise regimen to combat the effects of internal as well as external body issues.

1. Body-saving Squats:

For overall physical well-being, one of the best exercises for women at home is squats. You can try side-step squats, air squats, sumo squats, weighted squats, chair squats, and even jump squats. These exercises help strengthen your inner core and legs, which directly makes daily body movements a lot easier.

To do these fitness exercises at home, you can hold some weight, like a big bottle of detergent, to get extra resistance with your squats. Ensure the bottle you use for weight has liquid inside and the lid is tight to avoid spills.  

2. Glute Bridge: 

The glute bridge is great for improving posture and body balance and reducing lower back pain faster than anything else. Glute bridges are also advantageous for women in helping them run faster and even jump higher as they strengthen the hips and leg muscles.

In addition, a glute bridge can be made tougher with the use of resistance bands for the core to be engaged along with the glutes. Moreover, this exercise activates your glutes and enhances your core stability effectively.

3. 30 Minutes Walk: 

As women are more susceptible to health issues when they hit 40, it is crucial to keep the body healthy and physically fit with daily routine exercises to prevent illnesses and body fatigue. To improve your endurance, the best exercise for women over 40 is simply walking.

Walk as much as you can to enhance body endurance; that means you’ll feel less fatigue while running, climbing stairs, and during workouts. Moreover, 5-day-a-week,  30 minutes of daily walking, running, and jogging help lift the spirit and heal aging joints. Along with walking exercises, you can add the best high-protein foods to maintain proper protein

4. Planks:

Planks are often known for their effective core-body benefits. It is one of the best exercises for women at home because it strengthens the muscles around the spine, helps improve body posture, and increases the body’s metabolism in every woman who performs it.

If you’re curious how to begin, here’s the spoiler: Start with lying facedown on the floor. The next step is to lift yourself high, pressing your forearms onto the floor and keeping your knees on the ground. That’s how you begin your plank exercise.

5. Spinal Alignment

It is important to maintain a properly aligned spine for physical well-being. It is undeniable that many women face postural issues due to plenty of factors, such as pregnancy, carrying heavy weights, and sitting for long periods.

Therefore, spinal alignment is a great fitness exercise for women at home that aids the body with flexibility,  muscle comfort, improving mental health, and bringing back confidence. It’s your time to stand tall like a queen with the daily exercise of spinal alignment.  

6. Stationary Lunges

Stationary lunges, also known as static lunges, are another one of the best exercises for women to improve lower body strength, balance, and stability, contributing to overall physical well-being.

This exercise enhances muscle tone in the glutes, quads, and hamstrings while also improving core engagement and potentially reducing the risks of falls due to better balance and body coordination. 

7. One-leg standing with Eyes Closed

If you’re noticing the effects of aging and want to regain your physical well-being, then one-leg standing with eyes closed is one of the best exercises for women over 40 as well any other age group can practice it in their daily routine for the great benefits it offers.

Along with its balancing benefits, it also strengthens muscles, reduces the risk of falling, and improves your brain’s ability to concentrate and recalibrate itself. Moreover, this exercise is also beneficial for women over 70 as it improves hip bone mineral density. 

8. Heel-Toe Walk (Tightrope Walk)

The purpose of mentioning the heel-toe walk is to make you aware of the exercise that solely helps in improving body balancing. Simple steps to perform it are as follows: Begin by standing normally. While balancing, position your forefoot right in front of the back foot, allowing ample contact between the heel of the front foot and the toes of the back foot.

The pro tip is to use a little help if your balance is not good: try putting the opposite hand on the back of a chair or countertop for support during this exercise.

9. Heel Raises (Calf Raises)

Heel raises are another one of the best exercises for women over 40, as they have numerous benefits for their physical well-being. This exercise is perfect for women who want to stay fit without going to fancy and expensive gyms.

Daily practicing this exercise can better ankle mobility, reduce the risk of ankle sprains, improve posture, and keep your calves stronger. Along with it, heel raises can also help burn calories and shed excess weight. That means calf raises are ideal weight exercises for women to keep them young and help maintain weight.

10. Single-Leg Romanian Deadlift

For women’s physical well-being, we cannot miss the single-leg Romanian deadlift. It has plenty of benefits to offer our body. On the one hand, the single-leg deadlift enhances mobility and flexibility through muscle stretching and posterior chain activation.

On the other hand, it improves hip hinge movement by actually maintaining a rigid back to avoid rounding it and staying balanced. Moreover, it targets your hamstrings more than the standard form, making them perfect for women’s desires to strengthen the area. Isn’t it cool, right?

11. Bird Dogs

Next comes the Bird Dogs exercise, which focuses on core strength. It is a body-weight exercise that is ideal for women of all fitness levels, including older women. This is the best exercise for women to improve posture, increase range of motion, increase core strength, improve spinal stability, and even build endurance. 

Performing it daily in the early morning helps women in overall physical well-being. Along with exercise, taking high-protein foods is essential to maintain body muscle and energy.

12. Knee tucks

Knee tucks do wonders and work the abdominals, calves, and shins. To do knee tucks exercise, you particularly need a stability ball. Doing knee tucks in a daily routine provides significant benefits for women’s well-being by primarily strengthening the core muscles, enhancing stability, and reducing the risk of injury.

In addition, it also contributes to a flatter stomach and improves functional movement in daily activities. In short, it is also one of the great weight exercises for women.

13. Step-ups

Last but not least, step-up exercises can benefit your overall health, mood, and fitness level. It can also help women of all age groups lose weight and strengthen their lower body muscles. Thus, this is one of the excellent fitness exercises at home for weight loss and body strength.

Further, step-ups are awesome body resistance exercises that work muscles in the buttocks and legs. Now, it’s your time to live a life a lot younger.

Bottom Line

We know that as we grow older, we start experiencing many issues within our bodies. The issue is universal but the most vulnerable group among all is the women. Right after pregnancy, women’s muscles tend to shed, weakening strength and low endurance, making them older than their ages. Thus, performing these fitness exercises at home can significantly help in improving their muscle strength, burning calories, balancing the body, and even boosting mood. In summary, these exercises are enjoyable and beneficial for your overall well-being. Further, to add more fun to your exercise schedule, you can add Zumba and aerobics too. Combining them ensures that your body stays fit and healthy without feeling mundane.

FAQs:

Can I really do these exercises without a gym membership? 

Yes, all you need is some space at your home. The only special equipment you might want is a stability ball, but that totally depends on your choice. But for better results, a stability ball is recommended while practicing knee tucks.

I’m in my 40s now—which exercises are best for me?

Some of your go-to workouts include a 30-minute walk every day, one-leg stands with eyes closed, and heel raises. These exercises foster bone strength and help with balance without overdoing things.

I’m always tired. Which exercises will boost my energy?

You can try planks, squats, and step-ups. They act like your body’s natural energy drinks. Add some walking too and you’ll start feeling more energized throughout the day.

What exercises can help with balance?

First, try heel-toe walking—a sort of ground-level tightrope—one-legged standing, and stationary lunges. For better resistance, you can use a chair or your kitchen counter for support.

My posture is terrible due to my desk job. Which exercises can help me with my body posture? 

For your body posture, planks, glute bridges, and spinal alignment exercises are the best ones. They’re like a reset button for your body after all day sitting. Start small and you’ll notice the difference in your posture.

Inspiration

6 Exercises to Promote Balance That You Can Do at Home

https://www.choosept.com/health-tips/6-exercises-promote-balance-home

Balance Decline as We Age-Here Are 13 Exercises to Improve Balance and Stability

https://www.realsimple.com/health/fitness-exercise/balance-exercises

The Best At-Home Workouts to Help You Stay Healthy and Fit, According to Personal Trainers

https://www.goodhousekeeping.com/health/fitness/a31478709/home-workout

List of the Best Full-Body Exercises

https://www.medicalnewstoday.com/articles/324895

The post 13 Best Exercises for Women to Boost Strength and Confidence (No Gym Required) first appeared on The Lifestyle Book.

Looking for your dream escape, and to finally put your wellbeing first? Look no further than Thailand, the home of world-class resorts, traditional healing practices, and stunning natural beauty. In this article, we will go over some of the best wellness retreats in Thailand, from cheap and cheerful to high-end luxury. Read on!

Why Thailand is a Wellness Haven

Thailand benefits from a unique blend of modern luxury and ancient traditions. This makes it the perfect environment for a holistic and healing escape, with all the comforts you need and a calming atmosphere. It also caters to a wide range of financial situations, whether you’re on the hunt for high-end or affordable wellness retreats in Thailand.

Equally, many different needs and priorities are met in the country. For example, a quick search of ‘wellness retreat Thailand’ will bring up yoga, detox, mental health, and short and long-term retreats. Even if you’re looking for a 1-month retreat, Thailand will have an option for you.

Must-Visit Wellness Retreats in Thailand

1. Kamalaya, Koh Samui

Looking for a beautiful wellness resort in Thailand? Kamalaya is well-known for a good reason. It is a sanctuary of well-being on a beautiful Thai island.

Arguably, it’s one of the best luxury wellness retreats Thailand has to offer.

Location: Koh Samui
Duration: 3-night minimum stay for retreats, rising to 7 nights in peak season
Retreat focus: Kamalaya has a few different specialties, including detox & reset, healthy lifestyle, and stress & burnout
Price range: From $351 per night
Good for: People looking for themed retreats that use different modalities to tackle specific needs or areas of concern

2. Chiva Som, Hua Hin

Set in a beautiful beachside location, Chiva Som is a tranquil escape that offers tailored wellness experiences.

With a plethora of options, it’s a great health and wellness retreat Thailand has to offer.

Location: Hua Hin
Duration: Minimum stay of 3 nights for a retreat
Retreat Focus: A tailored blend of six healing modalities: physiotherapy, holistic health, nutrition, fitness, spa and aesthetic beauty
Price range: Retreats from $1322 per night
Good for: People looking for a personalized wellness experience, including your very own wellness advisor who can guide you through the best treatments for you

3. Wonderland Healing Center, Koh Pha Ngan

A great option for a mental health retreat in Thailand, Wonderland Healing Center hosts a unique blend of many different practices to give you a full wellness experience.

It also works for those on a slightly tighter budget, without compromising on the experience.

Location: Koh Pha Ngan
Duration: 12 days
Retreat focus: An exciting and powerful combination of yoga, meditation, dance, sound healing, and breathwork, fueled by nutritious vegan meals
Price range: From $823 for the duration
Good for: Plant-based yoga lovers looking for a fun island escape

4. Vikasa Yoga Retreat, Koh Samui

Cited as a great option for a solo retreat in Thailand, Vikasa Yoga gives guests the opportunity to immerse themselves in yogic learning.

Enjoy unlimited yoga lessons all within a beautiful ocean-front setting.

Location: Koh Samui
Duration: 8 days
Retreat Focus: A combination of “deep rest and relaxation with meaningful challenge and adventure”, with yoga classes for all levels
Price range: From $832
Good for: Those looking for a chance to practice yoga daily, as well as experience sound baths and meditations for a holistic experience

5. RAKxa Integrative Wellness, Bangkok

Focusing on complete health and lifestyle changes? RAKxa hones in on cultivating a “harmonious balance between the body, mind, and lifestyle”.

Check this one out for a thorough, evidence-based wellness experience.

Location: Bangkok
Duration: The shortest retreat is typically 3 nights
Retreat Focus: A unique blend of modern medicine and ancient, traditional wisdom to create the best possible outcomes for visitors
Price range: From $3100 for a 3-night retreat
Good for: Those looking for a combination of holistic and scientific methods to bolster their wellness goals

6. Battle Conquer, Phetchabun

With hundreds of 5-star reviews, this 5-day break in the lap of the mountains is a wonderful way to get fit.

Try your hand at Muay Thai and unwind with yoga, meditation, swimming, and walks through the beautiful jungle landscape.

Location: Phetchabun
Duration: 5 days
Retreat Focus: A health and fitness focus centering around traditional Thai martial arts, with complementing, relaxing practices too
Price range: From $500
Good for: Those interested in trying or developing skills in martial arts, as a means to improve their health and well-being, in a rural setting

7. The Sanctuary, Koh Pha Ngan

With over 30 years of experience in this field, The Sanctuary is a wonderful detox wellness retreat Thailand has on offer.

The program here is inspired by the wisdom of ancient practices and includes vegetable juices, herbal supplements, and elixirs.

Location: Koh Pha Ngan
Duration: From 3.5 days to 10.5 days
Retreat focus: “Where ancient practices and integrative science combine for a fasting detox like no other”
Price range: From $750 for 3.5-day detox retreat
Good for: People looking to reset and rejuvenate their systems, continue or kickstart their weight journey or improve their overall health

8. Lamai Fitness Retreat, Koh Samui

For a nourishing and empowering health resort in Thailand, try the Lamai Fitness Retreat. They put you up in a beautiful nearby hotel, but you’re primarily based in their brilliantly equipped fitness center.

Learn about your body’s needs and how to maximize your well-being through fitness.

Location: Koh Samui
Duration: From 7 days
Retreat Focus: Choose from a variety of packages with different focuses, from weight and detox to martial arts and recovery
Price range: From $580
Good for: Those who are embarking on a health and fitness journey and are looking for some intensive training and supportive guidance

9. Dhammakaya Meditation Retreat, Pai

Set in the serene countryside, take a dip in the natural hot mineral spring pool after your guided meditation.

This is a retreat that is sure to bring peace of mind, gently guided by the tutoring monks.

Location: Pai
Duration: 8 days
Retreat Focus: A simple, authentic approach to mental wellbeing through meditation, as guided by tutoring monks
Price range: From $352
Good for: People looking to learn meditation techniques that they can benefit from not only on the retreat but back in their day-to-day lives

10. True Nature, Chiang Mai

Looking for a family-run, cozy retreat? Look no further than True Nature, a community-focused retreat center nestled in the Chiang Mai countryside.

Expect yoga, meditation, nourishing food, and many optional add-ons such as ice baths, massages, hot springs, and more.

Location: Chiang Mai
Duration: 6 days
Retreat focus: Yoga, meditation, and holistic well-being: “Our goal is to watch you walk out of our retreat feeling more empowered and more at peace than ever before, spreading those vibes far and wide”
Price range: From $366
Good for: Those looking for an accessible and friendly entry into yoga and meditation, all within a peaceful, nature setting and a homestay feel

11. Keemala, Phuket

The height of luxury, Keemala is an exclusive resort that offers 3-day holistic retreats around themes of purifying, energize, unwind,ing and rejuvenating.

With saunas, specialist massages, private yoga, and more, this is a truly wonderful experience.

Location: Phuket
Duration: 3 days
Retreat focus: Find the 3-day immersion that works best for you, whether it be fitness, destressing, or anti-aging
Price range: From $800 excluding accommodation
Good for: Those looking for a full, luxury experience in a beautiful resort, with everything considered from the food to the exercise to the pampering treatments

Embark on Your Wellness Journey in Thailand

We hope you found a wellness retreat that appeals to you or are at the very least intrigued by Thailand as your next wellness travel destination. It truly has something for everyone and a beautiful tropical climate within which to unwind fully.

Interested in more holiday inspiration? Check out our recent piece on Affordable Wellness Retreats.

Wellness Retreats in Thailand FAQs

Is Thailand good for yoga?

Thailand might not be the first country that springs to mind when you think of yoga traditionally, but many of the wellness retreats that have proliferated there feature yoga. Both local and international teachers choose the temperate and hospitable country to share their practice, and so there are many options for beginners and advanced yogis alike.

Wellness Retreat Thailand Budget?

The beauty of travel in Thailand is that there is a huge range of options, for the most frugal backpackers to bougie holidaymakers. With a bit of research you can find an option that works for you. Compromising slightly on duration, amenities or location might bring the price down, for instance. Generally, though, money in Thailand can go a long way, where hospitality is wonderful.

Is 3 nights enough in Koh Samui?

You would certainly enjoy 3 nights in Koh Samui, giving you a snapshot of the island life, but a longer stay would allow you to relax more deeply. Nonetheless, if 3 nights is the time you have, you can definitely enjoy a wellness escape in Koh Samui. Many wellness retreats in Thailand can be found on the island.

How many rooms does Kamalaya Koh Samui have?

A popular resort, Kamalaya Koh Samui has 76 rooms including villas, suites, and more. Many accommodation options have gorgeous views including bright blue waters or deep green jungle.

Where do most expats live in Koh Samui?

Looking for some familiarity during your time in Thailand? In Koh Samui, expats favor areas like Chaweng, Bophut, and Maenam, as they house many useful amenities and a friendly community.

References

“Why Thailand Is So Good for Yoga and Culture.” Health and Fitness Travel, www.healthandfitnesstravel.com/blog/why-thailand-is-so-good-for-yoga-and-culture#:~:text=Thailand%20is%20often%20cited%20as,large%20pool%20of%20yoga%20instructors!. Accessed 21 Dec. 2024.

“Living in Koh Samui Guide.” Estate Samui Properties, www.estate-samui-properties.com/living-in-koh-samui-guide/. Accessed 21 Dec. 2024.

“Kamalaya Koh Samui.” Kamalaya, www.kamalaya.com/#:~:text=We%20have%20a%20total%20of,Gulf%20of%20Thailand%20in%20Asia. Accessed 21 Dec. 2024.

“Thailand Yoga Retreat: The Best Yoga Retreats in Thailand.” Taylor’s Tracks, www.taylorstracks.com/thailand-yoga-retreat/. Accessed 21 Dec. 2024.

The post 11 Wellness Retreats in Thailand You Can’t Miss: Find Your Dream Escape first appeared on The Lifestyle Book.

We know that everything has its own energy or vibe. We, as humans, radiate our own energy, which is influenced by our thoughts and feelings. Similarly, our homes as personal sanctuaries carry their energy too. Like us, they also absorb the feelings, thoughts, and different experiences of everyone who enters them. But sometimes, our homes can also accumulate negative energy. Fortunately, there are many ways to clear negative energy from your home, especially when it feels overwhelming. 

So, let’s dive into the methods. But first, let’s identify the signs that indicate your space might be harboring that negative energy in the first place.

What Are the Symptoms of Negative Energy in the Home? 

Negative energy in homes usually means accumulating a lot of negative thoughts or vibrations, which creates an unpleasant or stressful atmosphere in the house. While it might not always be obvious when this shift happens, many indicators can lead to these unwelcome changes. For example, 

• Unexplained Uneasiness in Home: We all expect our homes to be places where we can be at peace and our worries disappear.  Yet there are times when the “air” or the “atmosphere” of the house feels changed and heavy. You might feel your home is no longer welcoming and friendly.
• Clutter: Clutter is never good and is considered a physical inconvenience hindering positive energy. There are even some studies that suggest a cluttered environment can bring feelings of imbalance and negativity.  So look around and see if you have a lot of mess, like broken items or furniture in the house. They are actual signs of negative energy.
• Anxiety and Mental Disturbance: If you feel like you are never relaxed at home or find yourself in a constant state of zero thinking and anxiety building up on you, there is negative energy around you. Even resting on the tiniest inconvenience can be an indicator. 
• Frequent Arguments and Tension: Negative energy can affect relationships in your home. If there are increased conflicts, arguments, and misunderstandings among family members, it could be because negative energy affects how everyone gets along. 
• Physical Symptoms: There are some physical signs of negative energy in home, too, like headaches for no specific reason. You feel drained all the time and, sometimes, even more than when you went to bed.
• Insomnia: Do you find it difficult to sleep or wake up frequently at night? Negative energy is to blame. Insomnia is one of the most obvious signs of negative energy in house. 

How to Detect Negative Energy in a House?

While no definite negative energy detector exists, some experts have used a few methods. 

One popular technique is the saltwater method, commonly employed by spiritual practitioners. To try this method, 

• Fill a bowl with water and add a generous amount of sea salt, but don’t mix it. 
• Place the bowl in the room where you feel negative energy or discomfort, and leave it for 24 hours. 
• After this period, check the water for changes. If it appears to be cloudy or has bubbles in it, it can indicate negative energy in the room. 

Another method rooted in Vastu Indian tradition uses lemon as a negative energy detector. Simply dip the lemon into the water and observe its movement. If the lemon sinks, it can be considered a sign of negative energy in house.

Best Ways to Clear Negative Energy From Home

Now, let’s explore some tried and tested ways to clear negative energy from home and foster a more uplifting environment.

1. Invite Positive Energy With Intention 

The first and foremost thing is to have an intention of clearing negative energy from home. Since the energy begins from within, start by thinking about yourself. What negative thoughts or traumatic events from the past are you still holding on to? It’s important for your health that you acknowledge these thoughts. 

Then, extend the same intention to your home. Try to listen to your home’s energy and respond to it. Use positive affirmations to release negative energy, like “My home is a safe and peaceful place” or “I invite positivity and happiness to this place.” You can also visualize that every corner of your home is filled with a bright white light that pushes out every negative thing.

2. Let the Fresh Air Inn

A few minutes of fresh air can also linger out the negative energy. So, what you can do is open up all the curtains, windows, and doors and let the light and air in through them. Plenty of sunlight getting inside the room will also lift your mood. While you are at it, shake the room’s rugs, pillows, and cushions.

3. Tidy Up

Cleaning the clutter can be the most effective method to remove negative energy from the house. It also makes it easier to find things. 

So start at the front door and follow up clockwise around the house. Clean up any mess or clutter around the floor or tables. Make sure you discard anything that is not required. You can also try something as basic as rearranging the furniture, which creates a more open and flowing space for positive energy to radiate.

4. Clean Home With Salt 

This might be new to you, but salt has been the best energy-clearing agent for centuries. To remove negative energy from the home with salt, just sprinkle some sea salt in all corners of the room or home. It helps to create a barrier from which negative energy cannot enter. Then remove the salt after 2 days, either by sweeping or vacuuming, and replace it with fresh salt. You can also mop floors with salt and water as a home cleansing ritual. 

Placing salt lamps can serve a similar purpose and contribute to a positive and peaceful ambience.

5.  Put Some House Plants 

Plants are natural energy purifiers and also remove toxins from the air, so using them to clear negative energy from the house can be beneficial. 

Place easy-to-care indoor plants with rounded leaves, such as money plants, peace lilies, English ivy, and lavenders. The best areas to keep them are the entrance, hallways, living room, or anywhere else you feel like to balance out energy dynamics. 

For outdoors, you can choose from jasmine, bamboo, aloe vera, and spider plants. Some people also suggest placing lemon and chilli pants at the front door or in the garden. They suggest that this combination will protect your “safe space.”

6. Protect Your Space With Crystals 

The next tip on the list of ways to remove negative energy from home is using healing crystals. These crystals, though used as gems, but can also tend to clear negative energy from home and encourage a positive flow of energy. 

The most popular healing crystals are black tourmaline, rose quartz, and hematite. Experts recommend placing them above the door entrances or near electronic devices. Just make sure to clean them periodically from the energy they gather. Some other cleansing crystals include amethyst, jade, and selenite.

7. Incorporate Aromatherapy 

Aromatherapy is another excellent addition to the list, as aromas have a reputation for uplifting moods. To get started, consider using essential oils like orange, lavender, jasmine, and eucalyptus. Add a few drops of these oils to a diffuser and let that aroma disperse in space. 

Alternatively, you can create a refreshing mist by mixing water and a few drops of aroma oils and witch hazel in a spray bottle. Mist this spray around your home, especially in the areas where you feel that energy. These aromas not only help to but also enhance relaxation and create a serene environment. Additionally, you can also use scented candles of your choice to clear negative energy from home.

8. Burn Some Herbs to Clear Negative Energy From Home

Burning herbs is an ancient Native American practice to remove negative energy, with sage being the most popular choice. 

To perform it, light up a bunch of sage and let it smolder until it makes a steady stream of smoke. Then start at the front door and work your way around the house clockwise, focused on your goal of cleaning as you go. As you cleanse, repeat positive affirmations to enhance the process. Remember to open windows, allowing negative energy to exit and fresh air to enter.

If sage isn’t suitable for you, there are alternatives to sage for cleansing negative energy, such as sweetgrass, cinnamon, cedarwood, or Palo Santo. If you have asthma or are really sensitive to smoke, then don’t try this method. Instead, use any other method that is easy for you.

9. Use Color to Clear Negative Energy From Home 

The colors we surround ourselves with greatly impact home and can even bring therapeutic benefits.  Particularly when it comes to bright colors, they have the power to remove negativity and bring in an air of happiness. 

So opt for colors such as yellow, orange, light blue, cream, and white shades in your home decorations. Paint the walls with the colors or hang up artwork that makes you cheerful and brings positive energy.

In addition to choosing uplifting colors, there are some color-related Vastu tips to remove negative energy from home. They suggest 

• Northwest, North, Northeast: Blue
• East: Green
• Southeast: Orange
• Southwest: Red
• West: Dark Blue

10. Make Use of Healing Sounds

Like herbs and plants, sound can move energy around and can turn negative energy into positive energy. 

So, to clear negative energy from home, choose something that makes a pleasant but powerful noise. Wind chimes and bells are excellent options; place them near doors and windows to help circulate positive energy. You can also use a handheld bell; ringing it throughout your home can help you ward off any unwanted energy.

Alternatively, you can play sounds like Tibetan singing bowls, wind chimes, or soothing music on YouTube. Just playing them for a few minutes can be highly effective and boost energy and vibrations in your home.

11. Set Up a Home Altar 

Lastly, setting up an altar can be an excellent way to rid your home of negative energy and bring in positive energy. This altar can have items that are believed to bring good fortune, wealth, and safety. So you can keep items like candles, flowers, crystals, and literature as per your religion. 

Take time to sit by your altar, meditate, or reflect on your intentions. And regularly clean and maintain it by changing flowers or adding new items. This will keep the energy fresh and vibrant.

Summing It Up

Our living spaces are more than just physical structures; they also contain all sorts of energies, some uplifting while others not. But if you follow some of the simple practices mentioned above, such as opening windows to let the fresh air in, decluttering, and smudging sage, you can shift energy and invite positive energy and peace into your home. 

Remember that energy in your home is a reflection of your inner space. So don’t wait and take action! Choose a few techniques that resonate with you and start implementing them today! 

If you find this information helpful, don’t forget to check out my article How to Relax Your Mind to Sleep for the best research-based insights and tips!

FAQs

What are the signs of negative energy in a house?

Signs of negative energy include an unexplained sense of unease or heaviness in the atmosphere, clutter everywhere, persistent anxiety, and frequent arguments among family members. If there are some physical symptoms like constant headaches, fatigue, or insomnia, then it might also be a sign that there’s negative energy lingering around. 

How do I remove negative energy from my house?

There are many ways to remove negative energy from your home. They include opening windows and doors, cleaning up the mess, using salt to create a barrier against negativity, burning herbs like sage or palo santo, and placing houseplants for natural purification. 

What can I burn in my house to remove negativity?

Burning herbs like sage,  palo santo, sweetgrass, or cinnamon is an effective way to clear negative energy from home. When burning, be sure to focus on your intentions for removing negativity and allow the smoke to fill the space.

Which mantra removes negativity from house?

There are positive affirmations like “My home is a safe and positive space,” or, as per Vastu, repeating “O shanti”  can help shift the energy in your environment.

References 

1. Arakelyan, Hayk. (2021). Negative Energy,Signs, Negative Environment, People and Health.. https://www.researchgate.net/publication/354161608_Negative_EnergySigns_Negative_Environment_People_and_Health. 
2. Rogers, C. J., & Hart, R. (2021). Home and the extended-self: Exploring associations between clutter and wellbeing. Journal of Environmental Psychology, 73, 101553. https://doi.org/10.1016/j.jenvp.2021.101553
3. Khan, R., & Kamal, M. A. (2023). Analyzing the Role of Indoor Plants in the Design of Interior Spaces. American Journal of Civil Engineering and Architecture, 11(4), 120–126. https://doi.org/10.12691/ajcea-11-4-3
4. Ishaque, S., Saleem, T., & Qidwai, W. (2009). Knowledge, attitudes and practices regarding gemstone therapeutics in a selected adult population in Pakistan. BMC Complementary and Alternative Medicine, 9(1). https://doi.org/10.1186/1472-6882-9-32 
5. Babakhani, R. (2017). Color and Light in Architecture and its Effects on Spirits of Space Users in a Psychological View. Journal of Architectural Engineering Technology, 06(01). https://doi.org/10.4172/2168-9717.1000184 

The post How to Clear Negative Energy from Home: 11 Simple Steps for a Peaceful Sanctuary first appeared on The Lifestyle Book.

In today’s corporate landscape, the well-being of employees is essential for productivity and satisfaction. Research shows that health and wellness activities for employees at work can enhance employees’ health and lead to increased productivity, improved job satisfaction, and a stronger organizational culture.

Therefore, for businesses to thrive, wellness activities for employees should be a priority, aiming to address mental and physical health. Let’s understand why these wellness activities at the workplace have become mandatory for businesses to thrive followed by ideas of conducting wellness activities for employees.

Why Wellness Matters in the Workplace

Wellness is more than just physical health. It’s about creating an environment at the workplace where employees feel valued and supported. Studies and Surveys show that organizations with effective wellness programs have higher job satisfaction, lower iteration rates, and increased productivity. It has been found that employees who feel well-supported at work are more engaged and loyal. By investing in health and wellness activities, companies foster a positive environment that boosts productivity.

17 Effective Wellness Activities For Employees

Let’s explore some of the best strategies to enhance employee wellness with many practical and effective wellness activity ideas for the workplace. These employee wellness ideas cover various approaches to improve physical and mental well-being and can be adapted to suit any company’s budget and culture. 

1. Begin with the Basic Stretching Program

Perhaps one of the easiest and still considered very effective wellness activity ideas for the workplace includes incorporating regular stretching breaks. These breaks require breaks require no special equipment and can be done from the workstation. The employees can extend their arms, neck, and back to release tension and allow for better circulation of the blood. Stretching breaks are low-cost, easy to implement, and highly beneficial for reducing physical discomfort due to long hours of sitting.

2. Encourage Mindfulness/Meditation Sessions

Mental health is equally important as physical health. Research has shown that mindfulness decreases stress, increases emotional intelligence, and boosts the immune system. Thus, mental fitness activities, like meditation or mindfulness sessions, help employees to concentrate more on their work. A quiet meditation corner or room to sit in during breaks can be an excellent idea to help employees refresh their minds.

3. Nutrition Workshops – Healthy Snacks

Healthy eating is one of the important links in the chain of a wellness program at work. Nutritional workshops educate the employees on healthy choices that improve their energy and focus. Healthier options for snacking rather than sugar-laden ones like fresh fruits, nuts, granola bars, etc. greatly contribute to overall health. This not only tells workers that their health matters but also purifies the office environment.

4. Walking Meeting

Walking meetings are considered one of the best means to add mobility to the day’s work while increasing creativity. A study conducted by Stanford showed that walking creates a 60% increase in creative thinking. While taking discussions outside and just walking around, companies get into both employee wellness and creative employee wellness ideas. This out-of-the-box wellness idea can easily be brought into company culture.

5. Set Up Friendly Wellness Competitions

Wellness games and activities in the form of friendly competitions are the ultimate ways to be used to motivate employees to practice healthy behaviors. Organize several weekly or monthly challenges, including step count, hydration, and mindfulness challenges. Also, get some wellness gift ideas for employees.

Competitions make it fun for everyone to participate in such health and wellness activities and also inculcate a spirit of better teamwork.

6. Design a Comprehensive Wellness Program

A corporate wellness program may include activities that touch on physical, mental, and social well-being. For example, Yoga sessions, walking clubs, or on-site fitness classes as physical activities. To promote mental wellness activities, organizations can give access to resources for mental health, counseling, or meditation apps.

Team-building activity planning or virtual breaks over coffee can be done as social activities. Tailor-made corporate wellness programs can be planned too to fit the company’s needs and budget, and this can make a lot of difference in terms of overall employee satisfaction and productivity.

7. Avail Health Screenings

Employees’ health can be addressed proactively through health screenings. Companies often team up with local clinics and offer blood pressure, cholesterol, or blood sugar level screenings regularly. This easy company wellness idea not only encourages health awareness but assists in spotting some of the hidden potential health concerns. Encouragement towards precautionary care helps show the employees that the company truly cares about their health.

8. Pronounce Days/Weeks for Wellness

It can provide an annual health and wellness week wherein employees can take time to care for their well-being. Each day of the week may highlight different wellness topics that concern employees, such as nutrition, exercise, mental health, and self-care. Companies can also organize workshops, invite guest speakers, and even arrange entertaining activities like smoothie-making sessions or fitness classes during such health and wellness activities weeks.

9. “Unplug” Policies

One of the best workplace wellness ideas includes “unplug” policies, that encourage employees to take a break from screens. Encourage a screen-free lunch or remind employees to step away from their computers for short breaks to reduce eye strain and mental fatigue. These short screen breaks add a lot to the overall productivity of their work.

10. Encourage Volunteer Days

Volunteering not only benefits the community but also boosts employee morale. Corporate wellness ideas can include setting aside a day each quarter for employees to volunteer together. Volunteering fosters a sense of purpose, teamwork, and compassion. Research has shown that giving back to the community can reduce stress and increase happiness to a great extent.

11. Bringing Nature Indoors

The presence of natural plants decreases stress and enhances focus when exposure to nature is increased. Just adding some plants in the workplace or creating a green space indoors can keep workers relaced and productive.

Perhaps this could be an inexpensive yet effective wellness office idea to help improve the ambiance, making the office feel inviting.

12. Organise Informational Wellness Webinars

Staff wellness ideas can also be discussed in webinars on health and wellness topics. Experts can be brought in to talk about how to get better sleep hygiene, proper nutrition, or mental health. Virtual wellness activities for employees through webinars also provide the ability to include wellness ideas for remote employees.

13. Develop Wellness Apps or Digital Platforms

Many companies use apps for tracking wellness goals and also provide personalized employee wellness tips. The purpose is to make an online platform on which employees can create health goals, track progress, and even engage in wellness challenges.

Platforms like these bring about out-of-the-box wellness ideas within reach and inspire ongoing participation.

14. Organize Team Lunches with a Healthy Theme

A regular team lunch contributes much to social connections while allowing for healthy eating. Themed lunches, such as “Mediterranean Day” or “Plant-Based Day,” add fun to healthy eating. Social connections are holistic parts of wellness, as is good nutrition.

15. Offer Financial Wellness Programs

The use of financial planning resources or workshops on budgeting and saving helps alleviate some of the stressors. Financial wellness and saving help to alleviate some of the stressors. Financial wellness programs add to mental wellness overall, making employees feel supported in every aspect of their lives.

16. Include Sessions on Pet Therapy

Although a bit unconventional, pet therapy is one wellness idea that many companies companies are embracing. Many employees find the presence of animals like dogs and cat soothing, and this is one unique bonding activity among teammates.

17. Develop Gratitude Culture

Finally, gratitude in the workplace can do much to improve mental well-being. Encouraging managers and employees to acknowledge one another’s efforts frequently would create a very positive atmosphere, boosting morale. This simple employee wellness idea can be exercised through weekly shoutouts or an appreciation board within the office.

Final Thoughts

Accomplishing a successful wellness program in the workplace does not have to be overly complicated or expensive. Even small initiatives, such as healthy snack options or regular wellness breaks, can help. Basic mental health program ideas such as designating times for focusing on wellness, using available resources, or leading classes in group exercise can bring physical and mental health into the workplace. Wellness activities encourage and build a team that is happier, healthier, and more connected.

Wellness programs not only show employees that their health and well-being are valued, but they also promote a positive work environment that can reduce stress and prevent burnout. Knowing the above strategies and the research and studies behind them, we can say that when employees feel supported in all areas of their health, they are more likely to be engaged, productive, and loyal to their company.

Wellness initiatives will invariably benefit the entire company by fostering a workplace that truly values the holistic health of every team member in the long run.

Frequently Asked Questions

How do you make wellness fun?

Wellness can be made fun by adding activities that are enjoyable and social. You can think of health fitness challenge ideas, any team sports, classes of cooking or yoga, or any other activity in the form of “wellness bingo” with rewards after completion. Making wellness interactive and inclusive keeps employees motivated and engaged.

What are mental wellness activities?

Mental wellness activities for employees focus on reducing stress, boosting resilience, and improving mood. Activities like mindfulness sessions, breathing exercises, journaling, group meditation, and access to counseling resources. Gratitude challenges and relaxation space at work can also promote better mental well-being, enabling the employees to deal more constructively with their mental health and well-being.

What is employee engagement and wellness?

Employee engagement and wellness are strategies to make the employees in an organization feel connected, motivated, and cared for. Engaged employees are enthusiastic about their work, while wellness programs ensure they feel supported physically and mentally. This blend of engagement and wellness propels an enabling work environment where employees perform at their best.

How to enhance employee well-being?

Employee well-being can be developed by providing resources and building a supportive culture. Resources such as health programs, mental health resources, flexible working hours, and wellness activities contribute to maintaining a healthy balance between work and personal life. Listening to the voices of employees and encouraging open communication is also part of a positive work atmosphere in promoting well-being.

What are employee engagement activities?

Employee engagement activities are programs or events that help build connection and motivation among the team. These can include everything from team-building exercises to volunteer days, recognition programs, or social gatherings. Engagement activities help promote camaraderie, lift morale, make employees feel valued, and increase overall job satisfaction and productivity.

References:

1. Smith, J., & Jones, L. (2022). Employee Wellness Programs and Their Impact on Productivity. Journal of Workplace Psychology.
2. American Psychological Association. (2021). Employee Well-Being Survey Results. American Psychological Association.
3. Oppezzo, M., & Schwartz, D. L. (2014). Give Your Ideas Some Legs: The Positive Effect of Walking on Creative Thinking. Journal of Experimental Psychology

The post 17 Wellness Activities For Employees to Keep Your Team Thriving first appeared on The Lifestyle Book.

Why Christmas Self-Care Gift Ideas Are the Perfect Place to Start for Holiday Presents

Christmas can be a wonderful time for celebration, reunions, and the exchanging of meaningful gifts, but for many of us, it can also be a stressful and tiring time. With so much to organize, hosting duties, and people to see, despite its joys, Christmas can be challenging. So, looking after ourselves in a time of merriment is key to getting the most out of the season. That’s why Christmas self-care gift ideas are the optimum present, combining a treat of a gift with a wellness-focused purpose. 

Whether it’s for your friends, family, employees, or colleagues, in this list you will find 14 self-care gift ideas that spread both festive cheer and well-being. Read on to find options for every budget, relationship and special person in your life. Let’s reduce that holiday stress.

Christmas Self-Care Gift Ideas for Mental Health

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Holidays can be a time of vulnerability for those with mental health concerns. Why not support your friend or family member with a gift that supports their mental health and promotes mindfulness? Perhaps a meditation app subscription or stress relief kit would suit your loved one. 

For this list, we’ve chosen a guided journal by Intelligent Change that promotes mindful reflection in just 5 minutes a day. It includes specific prompts designed for cultivating gratitude and self-reflection, as well as any challenges that might be coming up. 

Christmas Self-Care Gift Ideas for Employees

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Christmas can be a great time to show appreciation to your employees. Promoting self-care amongst your workforce sets a great example and shows your willingness to support your community’s well-being. There are heaps of Christmas self-care gift ideas in this category, from desk plants to essential oil diffusers. 

We’ve opted for this ergonomic chair cushion set from CloudBliss that supports the healthy alignment of the spine and doesn’t break the budget. 

Self-Care Christmas Gifts for Him

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Stereotypically, men are more resistant to embracing self-care. So, Christmas gifting is the perfect opportunity to inject a bit of wellness into your male friend or partner’s routine. From personal grooming to muscle massage, there’s a growing market of options out there. 

Our selection is this spa gift box from VossBotanicals. Handmade in Florida, the products boast beautiful, natural scents and an all-round pampering experience. Extra points for the option to add and take away items in order to personalize the package. 

Self-Care Christmas Gifts for Wife

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It will come as no surprise that self-care gifts are a popular option for wives. After all, people love to be gifted with things they wouldn’t necessarily buy for themselves. A touch of luxury goes a long way during the busy festive period, so consider pampering gifts like bath salts or essential oils. 

For our list of Christmas Self-Care gift ideas, we’ve opted for silk pillowcases from Celestial Silk. These 100% mulberry silk covers work wonders for the hair and skin, leaving your wife with more time to relax in the mornings. With a huge range of colors and a gorgeous gift-wrapping option, treat your wife to self-care this festive season.

Christmas Self-Care Gift Ideas for Friends

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Sharing gifts with friends is a great way to show your appreciation for them, especially if it is self-care oriented. Chances are you know your friend well, and can pick something personal. Perhaps an experience, something that promotes connection or relaxation.

We’ve opted for this candle-making kit from PopShopAmerica. We love that you can choose how many essential oils you would like and that there are enough resources to make 6 candles. It can be something you enjoy together – a present, as well as a mindfulness activity to be shared.

Cheap Self-Care Gift Ideas

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We don’t always have all the resources we’d like to treat our loved ones at Christmas. But don’t let that stop you from finding those budget self-care gift options, whether they are DIY or small tokens of appreciation.

These mindful affirmations cards from BRYTEFY on Amazon are a great, affordable gift for a close friend or spouse at Christmas. Boasting 100 cards with a different affirmation on each, they are not only aesthetically pleasing but also a source of inspiration and mindfulness. They could be used for display or just to carry around and pick from when your gift-receiver needs a little boost.

Luxury Self-Care Gift Ideas

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Got a good budget to put to use, or just want to treat that special someone in your life? We pride ourselves on finding bargaining ideas, but sometimes, a touch of luxury is required. You might consider a beautiful spa day somewhere local to you, or a massage treatment with hot stones or handmade oils.

We love the well-being brand NEOM, which makes beautiful, relaxing products for the skin and the home. You can check out the whole range of gifts on their site, but we’re highlighting their Wellbeing Wonders box, including six of their most loved products, from magnesium body butter to antioxidant face oil.

Self-Care Christmas Gift Ideas for Her

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Not every significant woman in your life is your wife! Perhaps a girlfriend, sister, friend, or colleague, there’s no end of ladies to give the gift of self-care to at this time of year. You might consider pampering items or cozy accessories.

For this list, we’ve gone for this super chic pair of slippers available at PawsHaven on Etsy. With a trendy checkerboard design, you can select from a range of colors and get all the credit for providing the winter, Christmas cozy vibes.

Self-Care Christmas Gift Ideas for Coworkers

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Christmas is a great time to bond with your coworkers and often comes with office Secret Santa games or opportunities to swap gifts. Perhaps you don’t know your colleague that well – no matter! You can find a general gift that is good for well-being that makes sense in a work context, like plants for the desk or an organic tea set.

For a unique spin, help your coworker create a well-being-led desk space with this mini zen garden from LivinArtsStudio on Etsy. It comes with all the decorative pieces and tools they will need to create that tranquil garden feel in miniature on their desk.

Self-Care Package / Basket / Gift Set Ideas

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Imagine how delighted you would be to receive a full on hamper of self-care goodies at Christmas. Why not create that feeling in a loved one, by giving them a comprehensive self-care basket. You might choose to create it yourself, if you have the inspiration and time, or maybe pick from the ample options online.

For example, you might go for this festive hamper by CareGiftStudio on Etsy, a Hygge inspired box including a beautiful soap, candle and natural lip balm.

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Another lovely option for a special someone is this facial spa gift set from ABananaMoonStore on Etsy. The 3-step post-cleansing routine is formulated with natural and organic ingredients. It comes with lovely tools and a guide for how to use it, making it a lovely DIY spa to use at Christmas time.

Self-Care Gifts on Amazon

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You will have already seen some ideas from Amazon on this list, but as one of the world’s most popular shopping sites, we thought we’d give it its own section. Amazon has everything, including plenty of self-care gifts, so take some time to peruse the options.

Nevertheless, as it originated as a bookstore, we have picked out a best-selling self-help book that would make a great Christmas gift for any book-lovers in your life. Good Vibes, Good Life: How Self-Love is the Key to Unlocking your Inner Greatness, by Vex King, teaches readers how to join the self-love revolution and become the best version of themselves.

Christmas Self-Care Gift Ideas for Mom

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Moms often spend a lot of the Christmas season making preparations and working hard to make it a fun time for the family. With this in mind, there surely is no one more deserving of a self-care gift. From massage tokens to silky sleep masks, there are plenty of options to treat Mom.

We’ve selected this heated neck pillow from Amazon. A great way to relieve tension in the neck and shoulders, your Mom will have a chance to unwind with a cozy, massage-like pressure helping to take the day off.

Christmas Self-Care Gift Ideas for Dad

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Even Dad needs to look after himself at Christmas. Encouraging him to practice self-care through a gift is a thoughtful way to celebrate the holidays and introduce some healthy, wellness habits. You might opt for a well-being subscription box or a male grooming kit, depending on their lifestyle.

For our list of Christmas self-care gift ideas, we’ve opted for a set of in-shower aromatherapy steamers, available on Amazon. Made with natural eucalyptus and menthol oils, this product releases vapors that will help your Dad to breathe deeply and feel super cleansed. You might even get a collection of different scents to make a gift box.

Spread Joy and Peace with These Thoughtful Christmas Self-Care Gift Ideas

The magic of Christmas can often be found not in the most extravagant presents, but in the most thoughtful. With our list of 14 Christmas self-care gift ideas, you can find something for anyone – from a loved one in need of a mental health break to employees and friends looking for a time out. 

What better way to share your love and appreciation than with a thoughtful, self-care focused gift? For more gift-giving inspiration for any occasion, check out our recent piece Turn Your Home Into a Wellness Sanctuary With These Must-Have Items.

Happy gift-giving, and Happy Holidays! 

The post 14 Christmas Self-Care Gift Ideas for Every Special Person in Your Life first appeared on The Lifestyle Book.

What do you think when you hear ‘strength training?’ There is possibly an image of a room full of men lifting heavy weights, bulging muscles, and the air with intense grunt noises. The room can give off an intimidating image: male-dominated areas, men pushing themselves to their limits, and sweat dripping. 

Whether you’re new to lifting or already hitting the gym, this guide will help you embrace your body’s unique strengths, understand how men and women differ in training, and give you tips to create a workout plan about feeling amazing. It’s time to boost your confidence, slam the myth of strength training, and celebrate your wins every step of your fitness journey. 

More and more evidence shows that strength training benefits both men and women.  

Suppose you’re a woman considering or currently involved in strength training. In that case, it’s crucial to understand that your body is different from a man’s; that’s something to embrace, not shy away from. In this article, we’ll dive into how strength training for women is distinct, why it is beneficial, and how you can approach it in a way that honours your body’s unique needs.

Understanding the Differences: Men vs. Women in Strength Training

One of the most important things to remember regarding strength training is the physiological differences between men and women and our body composition. But remember, being different doesn’t make one better or worse; let’s take a look at the differences below and why:

Muscle mass and Body Composition:

Men have higher testosterone levels, which increases their muscle mass more than women. Testosterone is a muscle growth hormone. However, women tend to carry more fat naturally, as testosterone enables the body to withstand reproduction.

Hormonal Influences:

Women’s menstrual cycles will cause hormone levels to fluctuate throughout the menstrual cycle. With this in mind, there will be a noticeable difference, such as a change in energy levels, endurance and even muscle recovery. The hormones estrogen and progesterone found in women play an essential role in bone health, moods and metabolism. However, men generally have more stable hormone levels, resulting in more consistent performance.  

Stamina and Endurance:

Due to their higher levels of haemoglobin, men generally have a larger capacity for oxygen transport in their blood, resulting in better performance in high-intensity settings. On the other hand, women use fat as a source of energy because it is more efficient when excelling in endurance-related activities.

Strength Potential:

Women can achieve remarkable results in strength training. As mentioned above, men have the potential to build more muscle mass. Still, the difference between men and women is much smaller when comparing muscle strength relative to muscle size.   

Embracing Your Strengths: Why Women Should Lift Weights

So, what are the benefits of women lifting weights? They go way beyond aesthetics, and here are some examples of the benefits you will expect to experience. 

Improved mental health and sleep quality:

How you can feel psychologically is incredible; this is how it works in simple terms – endorphins are released when we exercise; these are natural mood enhancers; you could even find that it can reduce the feeling of anxiety, depression and reduce stress levels, according to a trial done by James Whitworth in 2021 to determine the improvement of sleep quality for several participants. The findings of this study suggested that over three weeks of high-intensity resistance training, sleep improved, and anxiety levels decreased, especially in those who had post-traumatic stress Disorder (PTSD).

Hormonal balance:

Regular strength training can help balance hormones, especially for women dealing with conditions like PCOS (Polycystic Ovary Syndrome). Exercise, including strength training, can help regulate insulin levels, which is crucial for managing PCOS symptoms. An article on strength training and hormonal balancing explained that as women grow older, they produce less oestrogen, causing a higher risk of osteoporosis. Strength training stimulates the production of this sex hormone, rebalancing the body. 

Preparing your body for the best chance at a healthy pregnancy:

Susan Lashch, MD, a Women’s Health Specialist at University Hospitals, writes; During pregnancy, strength training can relieve feelings of fatigue and low energy and lessen the chance of a cesarean birth being necessary.

Your metabolism increases:

At rest, muscle burns more calories than fat tissue. Strength training can boost women’s metabolism and make maintaining or losing weight easier by increasing muscle mass.

Healthier, more muscular bones:

Osteoporosis can become more common as women age due to the bones becoming weaker. Strength training can help increase and maintain bone density and reduce the risk of fractures and breaks. Help combat muscle loss during post and peri-menopausal women, according to Corinne Bazella, MD, OB/GYN with a particular interest in menopause. “And given that muscle tissue is highly metabolically active, strength training may help prevent common metabolic diseases like diabetes and help prevent the weight gain commonly experienced in menopause.”

Enhanced functional strength:

Strength training isn’t just about building muscle and making everyday activities easier. It can also improve one’s ability to perform daily tasks easily, such as lifting groceries, carrying children, or moving furniture.

Navigating Training Around Your Menstrual Cycle – How Does it Work?

One of the most significant differences between men and women is the menstrual cycle and its impact on women. Women tend to experience hormonal fluctuations throughout the month, impacting strength, stamina, endurance, and even recovery. So, it’s important to understand how the cycle works, when it is best to train, and what type of training will enhance your results and benefits. 

It’s crucial to optimize your training at different times in your cycle to stay balanced emotionally, physically and mentally. To provide a brief overview of how the cycle works, here are the phases below:

Menstruation Phase (Days 1-5): Do lower-impact activities such as yoga or pilates this week and maybe try meditation. This will help ease cramping and improve mood. 

Follicular Phase (Days 6-14): Women often feel more vital and energized this week. This makes it a good time for intense strength training and even going for your Personal Best (PB). 

Ovulation (Days 15-17):  You are now at your mid-cycle, when your estrogen levels peak; this can lead to a more substantial feeling with more energy and a good time for high-intensity training, such as High-Intensity Interval Training (HIIT). Not all, but some women may feel uncomfortable during this cycle. So, make sure you listen to your body; everyone is different. 

Luteal Phase (Days 18-28): The luteal phase begins after ovulation and is characterized by increased progesterone levels. Women may want to shift down to a more moderate workout level; the hormone levels can cause fatigue and reduce pain tolerance, making it challenging to do high-intensity workouts. Depending on your feelings during this phase, you should focus on lighter strength training, mobility work, or rest days. Even some breathing exercises can help to reduce feelings of anxiety. 

Tips on Creating a Strength Training Plan That Works for You

Strength training is so versatile it’s not a one-size-fits-all approach, which means women should embrace this and consider that women train differently from men. With a focus on listening to your body, here are some tips on getting started:

Set achievable goals: Discover what you want to achieve, whether building lean muscle, increasing your strength, or even just keeping flexible; it’s essential to know your goal. Maybe find a suitable personal trainer who is professionally trained and who will understand and guide you through your journey, set goals by way of plans, and even conduct regular sessions with them. Barbend have done the hard work for you and scrutinized eight online Personal Trainer directories; check them out here. Alternatively, you can find PTs in person via this UK-based directory or even head down to your nearest gym, where they will recommend the best-suited PT for you.

What are the right exercises for you? Your goal will depend on what exercise is best for you; for example, compound movements such as squats, dead lifts or clean and press are all brilliant overall strength training exercises, but remember, always seek professional advice first before attempting these for the first time to prevent the risk of injury. Equally, other targeting exercises such as glute bridges, the plank and the chest press are also great. Here are a few how-to tips for some suggested exercises to get you started:

• Body weight squat
• Deadlifts
• Clean and Press

Form is paramount: It’s essential to focus on your form rather than the weight you are loading on your bar; this way, you will prevent injury and ensure you are working on the right muscle groups. To being, start off light and work your way up to an achievable weight gradually. According to Mayo Clinic, when lifting weights, you must move through the full range of motion in your joints. As a result, the better your form, the better your results, and the less likely you are to hurt yourself. If you’re unable to maintain good form, decrease the weight or the number of repetitions

Are you listening to your body? You should feel strong and empowered, not exhausted and drained from strength training. Therefore, make sure you take note of how you feel during the workouts. Afterwards, you will feel tired, maybe even ache a little. However, if you experience pain or discomfort, it is time to stop and re-evaluate; even if you’re in doubt, ask a fitness Professional to check your form before carrying on. Finally, take a rest day; training every day will overload your body and put it under unnecessary stress, which could lead to injury and depletion in nutrients. Furthermore, when you’re fuelling your body with the proper nutrients, these will be working hard to repair the muscle fibers and feed your body what it needs.  

You Hear it Constantly: ‘I don’t want to be bulky.’

This is a joint statement made by so many women, but what ‘bulky’ means differs for everyone. You will be sculpting and toning your muscles, giving you more definition. Still, the term ‘bulky’ is used negatively. An article written by Amanda Capritto stated that ‘In general, women don’t produce as much testosterone as men.’ 

Treat it Like a Journey and Celebrate Your Wins

Strength training is more about the journey than the end goal. Progress tends to come in different forms, especially with women juggling the time of the month or even age dependent. But make sure to celebrate these small wins over time; they are milestones you have achieved. For example, It may be a new, heavier weight or an adjustment on your form; whatever the case, celebrate it!

Keep a log of your progress. Many people use a journal or a fitness app (found on Apple) to help them record their results and progress. This could keep you on track.

Take your time and be patient. Do not get demotivated if you don’t see immediate results. Consistency is key; this will bring you closer to your goal.

Remember to rest and recover. This is as important as the workout. The magic happens when your body is resting. It takes time to repair and regenerate, ready for your next session. A few ways to keep moving and help your recovery are to stretch, try yoga, use a foam roller, take a warm bath, and add some of your favourite salts. However, over and above all of this, sleep is the best way to enhance your recovery. 

Embrace your Unique Strength

When it comes to strength training as a woman, it’s so much more than just lifting weights; the feeling of empowerment is felt, and you can embrace your unique strengths and capabilities, so understanding the difference between men’s and women’s abilities in strength training is key to tailoring your workout plan. Remember,  this is your journey; celebrate your wins, and, more than anything, enjoy the benefits you will see and feel when you embrace this in your life.

Reference List

1. Whitworth, James W., et al. “High-Intensity Resistance Training Improves Sleep Quality and Anxiety in Individuals Who Screen Positive for Posttraumatic Stress Disorder: A Randomized Controlled Feasibility Trial.” Mental Health and Physical Activity, vol. 16, Mar. 2019, pp. 43–49, www.sciencedirect.com/science/article/pii/S1755296618301388?via%3Dihub, https://doi.org/10.1016/j.mhpa.2019.04.001.
2. “How Strength Training Balances Your Hormones.” Experience Life, experiencelife.lifetime.life/article/how-strength-training-balances-your-hormones/.
3.   “The Unique Benefits of Strength Training for Women.” Www.uhhospitals.org, www.uhhospitals.org/blog/articles/2024/04/the-unique-benefits-of-strength-training-for-women
4. “Corinne Bazella, MD.” Uhhospitals.org, 2024, www.uhhospitals.org/doctors/Bazella-Corinne-1912125428. Accessed 28 Aug. 2024.
5. Williams, Brett. “Follow These Simple Steps to Master the Bodyweight Squat.” Men’s Health, 16 Feb. 2022, www.menshealth.com/fitness/a39110810/how-to-do-bodyweight-squats/.
6. Fargo, Morgan. “How to Deadlift Properly, plus 11 Major Benefits of the Bread and Butter Strength Exercise.” Women’s Health, Women’s Health, 5 Oct. 2018, www.womenshealthmag.com/uk/fitness/workouts/a706790/how-to-deadlift-properly/. Accessed 30 Aug. 2024.
7. Cummings, Matt. “The 8 Best Online Personal Trainers of 2024.” BarBend, BarBend, 22 Dec. 2023, barbend.com/best-online-personal-trainers/. Accessed 30 Aug. 2024.
8.  “Add Power to Your Workout with the Clean and Press.” Verywell Fit, www.verywellfit.com/how-to-do-a-clean-and-press-in-3-steps-3571762.
9. Capritto, Amanda. “Does Lifting Weights Make Women Bulky? The Myth That Won’t Die.” CNET, 16 Apr. 2021, www.cnet.com/health/fitness/does-lifting-weights-make-women-bulky/.

The post Strength Training for Women: Embrace Your Unique Strengths first appeared on The Lifestyle Book.

After a long day at work, or out socializing with friends, there’s no better relief than returning back to your own home. Home is a safe-space, a peaceful haven and your opportunity to wind down and put yourself first. So, creating a wellness sanctuary within your house is crucial to a well-balanced lifestyle, promoting mindfulness and relaxation in a world that often pushes the opposite. Here we have compiled some of the best items you can buy to elevate your home transformation, creating your very own tranquil space without breaking the bank.

Your Own Wellness Sanctuary Awaits: Essential Wellness Items

Aromatherapy Diffuser: A Breath of Fresh Air

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Having a good diffuser in the home can make all the difference to its ambiance. Scents have a powerful way of influencing our moods, and essential oils are blended in such a way to evoke different benefits. For example, you might use one blend that is good for sleep in the bedroom, and another that is energizing in the kitchen. Whatever your goals, a good diffuser disperses the oils into the air of the room, spreading the calm vibes and elevating your wellness sanctuary. 

This one from ASAKUKI features multiple light and nebulizer modes, so that you can find the exact version that works in your home.

Scented Stick Diffuser: Gentle Aromas

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A stick diffuser works a little differently, in that the sticks become saturated over time and provide a constant, subtle aroma. For a low-maintenance pick these work brilliantly. With an elegant look and thousands of scents to choose from, this is a simple and affordable wellness item to add to your sanctuary. 

We’ve found this one from Cocorrina, featuring a fresh cotton scent and beautiful preserved flowers for a touch of natural decor.

Himalayan Salt Lamp: Glow and Purify

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Not only do salt lamps give a beautiful warm glow, with a unique aesthetic that adds to the natural look of your home, they also have air purifying qualities. With beauty and wellness benefits, what’s not to like? 

This one from Himalayan Glow Store is made from natural salt crystals and emanates a peaceful, amber glow into the room.

Indoor Plants: Bring Nature In

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Bringing the outside in is one of the oldest tricks in the wellness book. It’s no coincidence that your favorite spas, yoga studios and hotels are dripping with wonderful greenery; plants improve the air quality of any wellness sanctuary and go a long way to calm the mind. 

You can find some lovely plants from Costa Farms Store. This peace lily comes with a decorative pot and brings natural calm to the space.

Scented Candles: Light Fragrance

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Another option for adding calming scents to your home, candles create a gorgeous warm glow that help to cultivate the peaceful ambiance we are aiming for. Just a couple can go a long way towards a more serene environment. 

There are thousands of candles for every budget on the market. This pack from PELN contains six candles of different scents, so that you can have a different vibe in each room of your wellness-oriented home.

Water Fountain: Soothing Sounds

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Another effective way to bring the peaceful qualities of nature indoors is by installing a little water fountain in your home. It doesn’t have to be anything grand, as even a small water fountain produces a wonderful gentle sound that helps to calm the mind. 

Here’s a good option from Homedics, with a three-tier design creating a peaceful soundtrack to your day.

Air Purifier: Breathe Easy

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Live in a city? Urban environments can pollute the air we breathe. Clean air is fundamental to our wellbeing, so investing in an air purifier for your home could make a huge difference to your health. A small step towards happier lungs and a happier you. 

This one from Levoit covers a diverse range of concerns, from allergies to pollution and dust.

Palo Santo Sticks: Energy Cleanse

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You may have seen these powerful sticks used in yoga classes or healing sessions. Used for generations all over the world, Palo Santo is a special wood that creates a wonderful smelling smoke once burnt. Known for its energy clearing properties, having a few of these on hand will certainly boost your home transformation. 

Check out this set from Luna Sundara, ethically sourced from South America and with enough sticks for every room of your home.

Sage Sticks: Ancient Purification

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Not unlike Palo Santo, sage is a well-known tool for cleansing spaces of negative energies. Burning sage is an ancient practice, used by everyone from witches to shamans, but you don’t need to be a professional holistic healer to enjoy its scent and benefits. Pop this in a pot next to your Palo Santo and you have the beginnings of an energy clearing station in your home. 

This white sage from Pachamama Essentials is organically grown in California, and comes in a convenient bundle of three.

Incense Holder: For a Meditative Home

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The musky aroma of incense creates a warm and calm atmosphere. It is used widely in many different cultures to enhance meditation and yoga practices, helping to produce a sense of peace and focus. If it works for the yogis, why not within your home? 

This holder from EDHAS is made of mango wood, making it not only a practical ash-catcher for your incense, but a beautiful feature on your coffee table or desk.

Soft Lighting Fixtures: Warm Ambiance

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Lighting can make or break the atmosphere of a space. Harsh, white lights are more often associated with clinical settings than with a wellness sanctuary. So, set your sights on some soft lighting to boost the calming vibe of your home with just the twist of a lightbulb or dimmer switch. 

We found this plug in night light from Sujeet, which casts a gorgeous amber glow about the space. Place it wherever you think will benefit from its atmospheric colour.

Art Prints and Posters: Visual Inspiration

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Home decor is often a reflection of your personality, character and history. If a wellness sanctuary is what you’re manifesting within you, let it show on your walls. Inspiring or calming artwork can go a long way to setting the mood of a space, so choose wisely and authentically for your home transformation. 

Art is personal, but we love this wall art from SiGuTie. Featuring a beautiful lake and waterfall, it brings the beauty and bounty of nature into the home.

Essential Oil Rollers: One-the-Go Wellness

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Okay, we’ve touched on the power of essential oils. But what if you need their benefits on the go? Keeping a couple of portable, roll-on essential oil dispensers by your door means you can conveniently take their stress-relieving properties into the rest of your day. Roll a little on your pulse points and pop it into your pocket for later. 

This set from HERBROMASS contains four different blends that correspond to your needs, from stress and sleep to focus and rest.

Throw Blankets: Ultimate Comfort

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Getting cuddly in your own home is essential. As your safe space away from stressors, the warmth and coziness provided by the humble blanket is a great addition to any wellness-oriented living room, and a must-have item for optimum comfort. 

Here’s a lovely option from EMME, made from muslin cotton and gentle to the skin, with a huge range of colors to choose from.

Natural Fiber Rugs: Inviting Texture

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Padding around in your bare feet is one of the many joys of being in your own home. Elevate the experience by investing in a natural fiber rug, adding a natural, warming texture underfoot to your wellness sanctuary. Make your space more inviting and homely in an instant. 

This one from nuLOOM is a handwoven jute rug, perfect for your lounge, kitchen or dining room.

Massage Chair or Cushions: Relaxing Relief

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Tense muscles are often a reflection of a tense mind, and vice versa. It’s not always easy, or affordable, to head out to a masseuse every time you need help to unwind. Bring the relaxation to you by investing in a good massage chair or pillow, to work out your muscle tightness at home – a powerful addition to your wellness sanctuary that raises the vibrations of your home transformation. 

Check out this option from CARSHION, featuring a seat warmer and five massage settings to fully tailor your experience.

White Noise Machine: Sleeping Sound

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Perhaps one of the most important parts of any wellbeing journey is proper sleep. Making your home a sanctuary to better sleep can be done with just a few tweaks. A white noise machine emits a neutral frequency that many find super calming, taking you to a restful slumber. 

This one from Meditation features 30 different sound frequencies, 12 colors and 10 lighting settings, making it super adjustable and personalizable to your home and preferences.

Crystal Tree: Healing Chakras

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Bring a touch of the spiritual to your space with a chakra stone tree. A visual reminder of those all-important energy centers located down our spine, this piece can form a beautiful element to a meditation altar and enhance the flow of positive energy through your wellness sanctuary home. 

We like this option from KARMAPLEDGE. It is visually stunning, handmade and contains all the stones required for a balanced energy.

Manifestation Candle: Cleanse with Flames

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Many wellbeing fanatics turn to manifestation to work towards the realization of their ambitions and goals. Having a point of focus helps, and a manifestation or energy candle is a great place to start. Gazing upon the flame is a potent symbol of transformation, making a candle like this a great addition to your wellness-centered home. 

Check this one out from Magnificent 101, which includes pure sage leaves for an extra dose of spiritual cleansing.

Moon Lamp: Out of this World Lighting

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We’ve talked about the importance of lighting. An even more unique way to transform your home is with decorative lighting pieces like a moon lamp, emanating a calming glow and bringing an otherworldly quality to your decor. What better way to be mindful of your place in the universe than to bring outer space to you. 

We love this moon lamp from Mydethun, for its unique and beautiful ceramic base and adjustable brightness options.

Quote Canvas: Words of Inspiration

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Sometimes words of wisdom from an external source are all that’s needed to change your attitude. From affirmations to manifestations, an inspirational quote adorning your wall might be just what you need to make your space more positive. 

What resonates with you is personal. We have picked out this canvas from Primitives by Kathy, to remind us that no one is without fault.

Herb Garden Kit: Nourishing Freshness

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Food is central to our inner nourishment and fundamental to any wellness journey. Many wellness fanatics champion that being closer to the production of the food we eat leads to a much more mindful eating experience. An approachable way to start this journey is by cultivating your own herb garden at home. 

This kit from Planter’s Choice stood out to us for its wide range of herb options and super simple process.

Time to Transform Your Home

With these simple ideas, you can transform your home from a dreary den to a tranquil temple, creating the wellness sanctuary of your dreams. By prioritizing the calm, peaceful atmosphere in your home, you make wellbeing central to your lifestyle and create a place of safety you can retreat to after a stressful day. Wanting to gift to a wellness-loving friend? Find more ideas here. Shop through the suggestions in this blog to get started, and share with friends who might be on the same home transformation journey.

The post Turn Your Home Into a Wellness Sanctuary With These Must-Have Items first appeared on The Lifestyle Book.

Does it seem like gut health is the latest hot topic? That’s because your gut plays a crucial role in your overall well-being. It influences everything from digestive health to your overall vitality.

Put another way, think of your gut as the ultimate VIP party. However, instead of humans, the guests are a mix of trillions of tiny microorganisms, including bacteria, viruses, and fungi. This vibrant mix of bacteria and microorganisms, known as the gut microbiome, is essential for maintaining gut health. Keeping your gut microbiome balanced is crucial for overall well-being.

Moreover, it’s important to note that not all bacteria are harmful; many are essential for your well-being. According to a journal article by Harry J. Flint, there are ten times more microbial cells in the human gut than in the entire human body, totaling roughly 100 trillion microbes. This is precisely where probiotic-rich foods come into play. So, let’s take a closer look at eight of the best foods that can naturally boost your gut health, including tasty options like kimchi, kefir, and even sourdough bread.

Whether you’re new to the world of probiotic foods or simply looking for some fresh ideas, these foods offer an easy and delicious way to support your digestion and overall health. Furthermore, we will cover a few inspiring recipes for you and recommend the best places to buy them.

Why are probiotic foods so important?

Part of the gut microbiome’s job is breaking down fibrous foods in the gut, ensuring that our body absorbs the nutrients it needs. Additionally, when it comes to vitamin production, these bacteria are responsible for making essential vitamins B and K, which, in turn, produce energy and help clot the blood. Meanwhile, the immune system, our knight in shining armor, actively fights off infections and viruses, also known as pathogens. Furthermore, these bacteria work hard to maintain your immune system’s balance and protect the good bacteria from destruction.

Lastly, the gut-brain axis serves as the main transportation road from the gut to the brain. As a result, the bacteria in your gut can significantly influence how you feel emotionally, directly impacting stress levels and mental health.

Eating probiotic foods may also help with digestive issues. According to an article published in BioMed Research International, certain probiotics from the Bifidobacterium and Lactobacillus strains have improved symptoms in people with mild ulcerative colitis. In The Lifestyle Book, we recently discussed how probiotics may alleviate symptoms for those suffering from Irritable Bowel Syndrome (IBS). Probiotic foods have also improved digestion, increased bowel movements, and softened stools. Other conditions such as colic, cramping, and bloating have also improved using probiotic foods.

How do we keep our gut microbiome happy?

Let’s explore how to incorporate probiotic-rich foods into our diets:

Yogurt

To begin with, yogurt is a great probiotic food derived from fermented milk, containing lactic acid bacteria and bifid bacteria. However, make sure the yogurt you choose is unsweetened and contains live cultures to maximize its benefits. Yogurt is rich in Lactobacillus and Bifidobacterium strains, which have been shown to improve skin moisture and elasticity and may help reduce the appearance of fine lines if consumed regularly.

Kefir

Next, kefir is another excellent option. This fermented milk drink contains more probiotic properties than yogurt. Additionally, its tangy flavour, resulting from the fermentation process, makes it a brilliant addition to smoothies. It is particularly effective in improving skin tone and texture, making it smoother and more radiant.

Saurkraut

Furthermore, sauerkraut, which is made from fermented cabbage, is another fantastic choice. For the best results, opt for uncooked, unpasteurized versions to retain it’s full probiotic benefits. Both Saurkraut and Kimchi are packed with probiotics as well as vitamins like vitamin C and antioxidants, which help combat oxidative stress, a major factor in skin aging.

Kimchi

In addition, kimchi, which is similar to sauerkraut but with added spice, offers a flavorful alternative. According to a journal by Axelle Septembre-Malaterre, this lacto-fermented mix pre-digests the vegetables, thereby increasing their nutrient supply. Moreover, kimchi is a popular accompaniment in Korea, significantly enhancing their dishes.

Miso

Miso is a Japanese seasoning. Traditionally made by fermenting soybeans with salt and a fungus called koji, miso can also be made by mixing soybeans with other ingredients such as barley, rice, or rye. The paste is commonly used in miso soup, a famous Japanese breakfast dish. Due to its probiotic properties, it is essential to use the unpasteurized version. These nutrients work together to repair and maintain the skin’s integrity, helping it stay youthful and vibrant.

Tempeh

Tempeh, originating from Indonesia, is made from fermented soybeans and is often used as a meat substitute. Its earthy, nutty taste and firm texture make it versatile in many dishes. The fermentation process breaks down phytic acid in soybeans, making the starches easier to digest.

Fermented Pickles

Fermented Pickles can be beneficial, but not all are created equal. Avoid pickles containing tartrazine, a yellow dye that causes hyperactivity in children. Instead, choose fermented dill pickles made with salt, not vinegar, for a gut-friendly superfood you can enjoy daily. Jenna Volpe from Whole-Istic Living offers great pickle recipe options.

Kombucha

Kombucha is a delicious fermented tea with a variety of lovely flavors. It’s become so popular due to its various flavors and, of course, its probiotic properties. Check out our friend’s recipe at The Happy Pear. 

Considerations when consuming probiotic foods

To maximize the health benefits of probiotics, consume them in moderation and gradually introduce them into your diet.

GPs often recommend taking probiotics or probiotic foods during a course of antibiotics. This helps replace gut bacteria potentially lost from the antibiotics. While antibiotics effectively eliminate harmful bacteria, they can also harm good ones. Probiotics can also help prevent diarrhea associated with antibiotics.

Other possible benefits:

Probiotic foods benefit the skin because they enhance gut health, which is closely linked to skin health. The gut is connected with the brain and the skin, also known as the gut-brain axis. So, when your gut bacteria is well balanced, it assists in regulating any inflammation, which helps reduce skin issues like acne, eczema, and psoriasis.

Other key benefits of including these foods in your diet include their ability to help slow the aging process of the skin. Probiotic foods also have anti-inflammatory properties. Additionally, probiotics can strengthen the skin barrier, essential for keeping the skin hydrated and protected from environmental aggressors like pollution and UV radiation.

The bottom line is that if you were to include these probiotic foods in your diet, you could not only feel a difference in your overall gut health but also see a significant change in your skin health. These foods support gut health, reduce inflammation, improve the skin barrier, and provide essential nutrients, leading to clearer, more hydrated, and youthful-looking skin.

Probiotics have also been associated with:

• Weight loss and reduction in belly fat
• Improvement in mental health and neurological conditions such as anxiety, depression, autism, obsessive-compulsive disorder (OCD), and memory loss
• Reduction in LDL (“bad” cholesterol)
• Reduction in blood pressure
• Reduction in severity of specific allergies and eczema
• A healthy gut microbiome is essential for maintaining hormonal balance, which is key for successful conception.
• More studies are needed to clarify the link between probiotics and these conditions.

According to The Gut-Fertility Connection, inflammation is your body’s natural response to injury or infection, but when it becomes chronic, it can harm fertility. An imbalanced gut microbiome may lead to a “leaky gut,” where toxins enter the bloodstream, sparking inflammation. This ongoing inflammation can disrupt hormone balance and contribute to fertility issues like PCOS and endometriosis. To support your fertility, focusing on nourishing your gut with whole, nutrient-dense foods is essential. Incorporating probiotic-rich foods, like yogurt, kefir, and sauerkraut, can help balance your gut microbiome, reduce inflammation, and promote a healthy reproductive system.

Conclusion: Small Changes, Big Impact:

Adding probiotic-rich foods to your daily routine can be a great way to give your mind and body the nurturing touch they need. It’s like a slight powerhouse boost of self-care, packed with long-lasting benefits for your mind, digestive system, immune system, and more. Although this may seem like a massive step, it’s important to navigate this journey slowly and find what works best for you. After all, we are all unique, and our bodies need time to explore and adapt. Therefore, experimenting can be the best and most fun way to determine how your body responds.

Moreover, why not share your journey with your friends and family? They might be inspired to try it, too. You might be surprised at how many already do or would love to join you. To avoid feeling overwhelmed, make this as simple as you like, such as starting with a small amount of yogurt or a small glass of kombucha. Additionally, keep it positive by celebrating those small wins at each step. Before you know it, you’ll naturally incorporate these habits into your everyday life. So, be patient, and in no time, you will be on the path to a healthier, happier you. Remember, it’s the small changes that lead to significant impacts.

Additional Resources:

Best Places to Buy Probiotic Foods and a few reading links to books, recipes and even documentaries to help you along the way:

• The Blue Zones
• The Happy Pear
• Dr Alan Desmond – The Plant-Based Diet Revolution
• Allrecipes
• BBC Good Food
• Cultures for Health
• Homemade Kefir

You will find most of the probiotic foods widely available at stores such as:

• Walmart
• Costco
• Amazon
• Waitrose
• Sainsbury’s

References

1. Septembre-Malaterre, Axelle, et al. “Fruits and Vegetables, as a Source of Nutritional Compounds and Phytochemicals: Changes in Bioactive Compounds during Lactic Fermentation.” Food Research International, vol. 104, Feb. 2018, pp. 86–99, https://doi.org/10.1016/j.foodres.2017.09.031.
2. Flint, Harry J. “The Impact of Nutrition on the Human Microbiome.” Nutrition Reviews, vol. 70, no. 1, Aug. 2012, pp. S10–S13, https://doi.org/10.1111/j.1753-4887.2012.00499.x.
3. Saez-Lara, Maria Jose, et al. “The Role of Probiotic Lactic Acid Bacteria and Bifidobacteria in the Prevention and Treatment of Inflammatory Bowel Disease and Other Related Diseases: A Systematic Review of Randomized Human Clinical Trials.” BioMed Research International, vol. 2015, no. 505878, 2015, pp. 1–15, www.ncbi.nlm.nih.gov/pmc/articles/PMC4352483/, https://doi.org/10.1155/2015/505878
4. Veale, Nikola. “IBS & You: How Mind, Diet, and Lifestyle Interact.” The Lifestyle Book | All Things Wellness, 21 Aug. 2024, www.thelifestylebook.com/ibs-you-how-mind-diet-and-lifestyle-interact/. Accessed 24 Aug. 2024.
5. Why Miso Is Incredibly Healthy.” Healthline, 17 June 2017, www.healthline.com/nutrition/why-miso-is-healthy#TOC_TITLE_HDR_4.
6. Volpe, Jenna. “Probiotic Pickles: Ultimate Guide on How to Find & Make Fermented Pickles with Probiotics.” Jenna Volpe, RDN, LD, CLT- Functional Dietitian and Clinical Herbalist, 15 Jan. 2024, wholeisticliving.com/2024/01/15/probiotic-pickles/. Accessed 24 Aug. 2024.
7. The Happy Pear and Lucy Joseph. “The Happy Pear – Plant-Based Vegan Recipes Lifestyle Courses.” The Happy Pear – Plant Based Vegan and Lifestyle Courses, 8 Dec. 2022, thehappypear.ie/plant-based-and-vegan-recipes/kombucha/. Accessed 24 Aug. 2024.
8. Rodgers, Blake, et al. “Prescribing an Antibiotic? Pair It with Probiotics.” The Journal of Family Practice, vol. 62, no. 3, 1 Mar. 2013, pp. 148–150, www.ncbi.nlm.nih.gov/pmc/articles/PMC3601687/.
9. “8 Health Benefits of Probiotics.” Healthline, 23 Aug. 2016, www.healthline.com/nutrition/8-health-benefits-of-probiotics#TOC_TITLE_HDR_5.
10. Kitic, Cecilia. “The Gut-Fertility Connection: Expert Insights on How to Eat for Successful Conception.” Fertile Gut, Fertile Gut, 20 Oct. 2023, www.fertile-gut.com/blogs/news/the-gut-fertility-connection-expert-insights-on-how-to-eat-for-successful-conception?srsltid=AfmBOopkfd3_LyXjAiXn-Cc43JjeUzw9AzRbOgEGzdkl_n0Dl-wlD4hu. Accessed 25 Aug. 2024.

The post Probiotic Foods: Are They Our Secret Weapon to Good Gut Health? first appeared on The Lifestyle Book.

It is extremely common to read now and then about the benefits of lymphatic drainage massage in the luteal phase because it is well documented^[1] that with the pre-menstruation days come monthly struggles for women. They range from normal stomach cramps to heavy lower abdomen aches, while more symptoms including bloating, tenderness in the breast, mood swings, fatigue, and so on are included in the list too. These start normally 3-4 days before the menstrual cycle begins. This is called the luteal phase of your monthly cycle.

Many women are so used to these monthly struggles of their luteal phase that they have stopped complaining; however, if you’re among those who have not given up yet and have been searching for a gentle natural way to get rid of these issues, then you must explore all benefits of lymphatic drainage massage in the luteal phase.

In this blog, we are going to dive into it all: the luteal phase, lymphatic massage, benefits of lymphatic drainage massage in the luteal phase and how this works for your monthly struggles during your menstrual cycle

Calculating The Luteal Phase

The luteal phase^[2] is a term used for the pre-menstrual days. According to the normal 28-day menstrual cycle, the luteal starts on the 14^th day and ends when the period begins. This start day might vary if your cycle has less or more than 28 days.

The physical and emotional symptoms are common during the luteal phase. The hormonal level changes during this period as this is the phase when the uterus prepares itself for pregnancy. Thus, the changes lead to all the painful symptoms and mood swings.

Let’s Discover, What is Released During the Luteal Phase?

The cervical mucus, or discharge, changes throughout the menstrual cycle. Just before the ovulation, it is clear and slippery because of the level of estrogen in the body.^[2] This texture is naturally released at this time to help sperm reach the egg smoothly and this changes once ovulation occurs.
During the luteal phase, the discharge thickens and dries out and cannot support sperm in the flow. However, this thick mucus acts as a guard against bacteria in case pregnancy commences and needs to protect the fertilized egg.

What is Lymphatic Drainage Massage?

Lymphatic drainage massage^[3] in the luteal phase is very popular among women for its amazing benefits in promoting their overall well-being. Many consider this as a boon to their darker days of the menstrual cycle as it helps soothe the pain and gives a sigh of relief to all symptoms of pre-menstruation

Lymphatic Massage follows a gentle massage to comfort the mind, body, and soul of women. Many testimonials prove that with lymphatic massage, women have experienced improved health and overall well-being. In simple words, it is not like the regular massage, where deep pressure massages the muscles. In the lymphatic drainage massage technique, light pressure is used while massaging since this lymphatic system lies on the surface of the skin.

There are professionals and healthcare experts to do this as this massage focuses on the key lymphatic areas of the body. The purpose of this is to increase the lymph fluids circulation in the lymphatic system. These fluids when are more actively flowing help in detoxification and this reduces swelling, lessens bruising, and encourages healthy lymphatic flow.

Benefits of Lymphatic Drainage Massage

In weighing the pros and cons, there was an incredibly long list of benefits related to lymphatic massage_^[3]. With this, your body starts to reduce fluid retention and therefore presents us with the following benefits.

• Get rid of inflammation
• Encourage hormonal balance
• Improve digestion
• Speed up the process of healing and post-surgery recovery
• Assist muscle recovery
• Improve immunity,
• Blood circulation
• Purification of the body, and many more!

Is it good to do Lymphatic Drainage Before or After period?

It has been proved that lymphatic massage not only gives relief from pre-menstrual symptoms but also helps women’s bodies after the period is over. During periods, the body undergoes many changes and so with massage, it feels relaxing, and comfortable.

While it reduces the bloating, cramps, and other remaining symptoms before the period, it also helps maintain the balance with the after-effects of the period through improved circulation, toxins removal, and reduced bloating

Can you have a Lymphatic Drainage Massage During Period?

The answer to that is yes. You can enjoy the benefits of lymphatic drainage massage when you are on your period. You get rid of the cramps and bloating, and also the flow improves. With lymphatic drainage massage, removes the excess body fluids, and this further reduces swelling, improving menstrual flow. Hence, abdominal muscles relax and give us minimum cramps and discomfort.

How long does Lymphatic Drainage Massage Last?

The positive effects of a lymphatic drainage massage can be visible for days, or even up to one week. On the other hand, good, healthy lifestyle habits combined with regular sessions may be what is needed to maintain it. However, because the body is always producing lymph fluid, the benefits derived from the massage cannot be permanent; maintenance might need to be done on a routine basis.

Is Lymphatic Massage Good for Fertility?

There is a variety of evidence that proves massage therapy can increase one’s chances of conceiving. This is because lymphatic drainage massage may directly take effect on a hormone imbalance. One of the very well-known purposes of women’s hormones is to control the menstrual cycle.

Since the lymphatic system circulates blood flow and hormones throughout your body, it needs to be working effectively if it is to deliver the reproductive hormones highly necessary for one’s fertility.^[4] Because of this, doctors may prescribe lymphatic drainage massage so that it can assist the conception methods.

When to do Lymphatic Drainage Before an Event?

Lymphatic massage is great before a big event because it de-bloats the body so one feels their best. It’s also great for improving stress levels. Since everyone is different with this particular treatment, it’s recommended not to have your first lymphatic treatment within a week prior due to possible side effects. For better results of this massage, it is advised to get the lymphatic massage frequently.

When to Avoid the Lymphatic Drainage?

Here are a few major health conditions in which you must avoid this massage^[3].

• Blood Clot – In cases of a blood clot, lymphatic drainage massage might cause clots to dislodge, which circulate in the body, sometimes producing severe complications.

• Heart Disease – Conditions of heart diseases or at least symptoms of heart problems aren’t recommended for lymphatic drainage massage. If the heart doesn’t function correctly, then manual lymphatic drainage circulates more fluid than the poor working heart can handle effectively.

• Cancer Patients – Cancer treatments usually have rules concerning massage therapies under which lymphatic massage is completely contraindicated.

• Cellulitis – When cellulitis is present, a lymphatic drainage massage is prohibited because it might just spread the infection and aggravate the condition.

Conclusion:

Gone are the days when monthly cycles were considered dark days in women’s lives. If your luteal phase gives you loads of struggles with its symptoms on a monthly menstrual cycle, introduce the lymphatic drainage massage in your routine and live stress-free even during your period.
Light, therapeutic touch, and lymphatic drainage massage can have dramatic effects on the body’s capabilities of healing and balancing. It is also truly relaxing; these gentle sweeping motions combined with increased lymph flow often work wonders at easing tension throughout the body.

So, if you are feeling pent-up, you can lie back and let your practitioner ease away stresses-while receiving all the above benefits. And do remember to consult with your healthcare expert before beginning your lymphatic drainage massage, especially if you have certain medical conditions.

References

1. [1] John D. Jacobson, MD, Professor Emeritus, Department of Obstetrics and Gynecology, Loma Linda University School of Medicine, Loma Linda, CA. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team. Painful menstrual periods, Review Date 4/16/2024
2. [2] Rachel Reiff Ellis. What Is the Luteal Phase? Medically Reviewed by Zilpah Sheikh, MD on May 08, 2024
3. [3] Cleveland Clinic. Lymphatic Drainage Massage Last reviewed on 09/02/2021.
4. [4] Uma Clinic. Lymphatic Drainage for Fertility, 7821 Fremont Ave N, Seattle, WA 98103

The post Benefits of Lymphatic Drainage Massage in The Luteal Phase first appeared on The Lifestyle Book.