Tag: Wellness

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Wellness

Productivity tips for working from home and staying healthy

Photo by Christopher Gower on Unsplash

Amidst the global coronavirus (COVID-19) pandemic, a lot of us who are fortunate enough to be able to work remotely are under quarantine. We can’t stress enough how important it is for everyone to self-quarantine whether you are exhibiting symptoms or not. The World Health Organization (WHO) and the Center for Disease Control (CDC), as well as governments all over the world, are advising curfews, lockdowns and at the very least, self-quarantines. These efforts will reduce exposure significantly and is currently the best method to prevent the spread of COVID-19. 

Whether you enjoy working from home or absolutely hate it, it’s a reality a lot of us are facing now. At this time, we stress the importance of balance and mindfulness. This means doing what is necessary to take care of loved ones–children, elder family members, and those with immunodeficiencies–as well as yourself. It also means keeping your sanity by cracking a window or taking a walk outside (alone), or video chatting with friends to keep your sanity. Furthermore, it means setting yourself up for optimal productivity so that your performance doesn’t suffer after working from home for an extended period of time. Sound like the type of thing you need right now? Keep reading. 

Spring Cleaning

What better catalyst to clean than a widespread virus? Sorry, but there’s a little truth to this. Whether you were not well-versed in the advised methods of handwashing or if you were a germaphobe since the womb, cleaning the entire house should be the first and foremost task on your to-do list. Clean home, less to worry about. 

A little known truth is that cleaning and disinfection products require a “dwell time”. This means that the surface being cleaned should be well saturated and you should allow time for the product to work on the surface. Not necessarily wiping off the excess or using the surface right away. Read the manufacturer’s label before cleaning to ensure you’re following the proper method for maximum efficacy. 

If your home hasn’t undergone a great dusting in a while, now’s the time. Do a full sweep of the home and invest in an air purifier. Air purifiers filter dust, pollen, and smoke from the air and improve air quality.

Productivity

Working remotely has its perks like being able to work from the comfort of your bed, or getting to cuddle with your pup all day. On the other hand, some things become distractions and can impede your performance for work. Here are some helpful tips on how to stay productive when working from home. 

Get organized 

If you don’t typically work from home, this is imperative. At the office, you may have your usual routine set up and a way of doing things. Things might need to change or adjust for working remotely at home. Make sure you have all the essentials to keep you focused like a designated work area–be that a desk and a chair, or your kitchen bar. Do you usually have a whiteboard you work from at work? Get one for the home, or transition to a notebook instead. 

Another piece is putting a checklist of what you need to get done, or using your calendar more frequently to make sure you’re on top of your tasks. Leverage tools like Google Calendar, Evernote, and even a good old notebook or notepad to keep everything organized. 

Minimize distractions

Distractions can come from anywhere. Avoid turning your TV on while working (as tempting as it may be). If you’re not accustomed to listening to podcasts or music at work normally, don’t change that when you start working from home. If you normally have silence at work, invest in some good quality noise-canceling headphones to keep yourself focused. It’s always a good idea to clean up your workspace too. Clutter can cause distractions and cloud your mind. For some people, it induces stress–and nope, we don’t want that at all. Take some time to reorganize your space. Move to a different area of the home with the least distractions. Adjust as you go to make your work from home a better place to work. 

Check your posture

Fatigue is often distracting and can link to poor posture when working. Hence, why no one recommends working from your bed. Ever get neck cramps throughout the day or back pain that you can’t stop obsessing over? Yeah, not great for productivity! If possible, try to make your at-home workspace more ergonomic. That is, make sure that when you’re sitting, your feet are planted fully on the ground at a 90 degree angle. Sit up, keeping your spine and neck aligned. Your arms should be at a 90 degree angle when typing and your eyes should be looking straight ahead at your monitor. Additionally, be sure to take frequent breaks (especially if your current desk situation is sub-optimal). And we don’t mean to take breaks to go on Instagram. Take breaks to do some stretches to mitigate any chronic pain that can stem from a long workday with bad posture. 

Wellness

Your personal wellness is just as important as your professional output. As we’re adapting to at-home confinement, things can get a little lonely and hectic. That’s why we’re huge proponents of health and wellness–especially during this time. Remember to take care of your bodies even though gyms are closed. Drink lots of water, and do more things that make you happy (at home). 

Eat well 

One of the most important things you can do for your body right now is to eat well. We hope you’re not hoarding food because that will take away from someone who might need it more than you do, but it does mean being selective with what you put in your body. Adopting dietary habits that are geared toward nutrition will help boost your immune system and overall health. Need a reference point? Check out the Planetary Health Diet, an eating plan developed by a prestigious collective of scientists, nutritionists, and environmentalists as the optimal diet for both human and planetary health. If there are concerns to fill nutritional gaps, supplements are a great option to explore. 

Stay hydrated

Your body needs water, whether or not “feel” thirsty. Drinking an adequate amount of water will help your overall wellness and support your immune system. This is especially important in today’s world. Water flushes out toxins and other bacteria from your body that can cause illnesses. It also helps oxygen flow throughout your body. 

Whatever you’re drinking from, it’s especially important to clean it frequently–preferably at each refill. Why? Because bacteria can grow faster than you think in moist places. Yes, we’re talking about your mug, your tumbler, your water bottle, and yes your favorite baby Yoda glass. Check out this guide on how to clean your reusable water bottle to be sure you’re cleaning properly. If you’re not into all that cleaning or just want peace of mind that your drinking vessel is bacteria-free, we make these really cool self-cleaning bottles using PureVis™  technology. PureVis™ uses a non-toxic UV-C LED, which purifies water and sanitizes surfaces by eliminating bacteria and viruses. 

Meditate

In this stressful period, meditation can be helpful to help you maintain your sanity. There are so many things going on on top of this global pandemic–events and weddings being canceled, resource crisis, and bleak thoughts about what the future holds. Here’s a reminder that we can stay positive and be proactive about what we do now to ensure the best possible outcome. That includes keeping a good attitude, practicing mindfulness, being compassionate to others, and taking care of your own mental health through practices such as meditation or yoga. 

Exercise

In some areas, fitness clubs and gyms are closed as a result of recent developments regarding COVID-19. Even if you weren’t going to the gym really before, it’s important that you work this into your schedule more than ever. Since we’re not physically going anywhere, taking to the outdoors is a great way to work some much-needed vitamin D and exercise into your routine. Exercising releases endorphins that lower cortisol (stress hormone) levels. 

No matter where you are in the world, be compassionate to others and remember to wash your hands. We hope these tips help you work from home better and stay healthy while you’re at it! 

 

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Wellness

Best practices for COVID-19 prevention amidst pandemic

source: unsplash. newspaper headlining news of coronavirus

The novel coronavirus, officially known as COVID-19, struck the world more quickly than anticipated. Initial cases originated in Wuhan, Hubei Province, China, and since have spread to well over a dozen countries worldwide. In the beginning, there was questioning whether the virus would spread to other countries, but now it is a matter of when it will spread across the globe. 

What people need to know about COVID-19 is that it is a virus and it spreads like any other virus like influenza. According to the Center for Disease Control. COVID-19 is believed to spread through respiratory droplets produced when a person sneezes or coughs. These droplets can be inhaled into the lungs of nearby people. The spread of COVID-19 comes from close contact from person to person (about 6-feet in proximity). It is currently unknown if these pathogens can be spread from touching surfaces that have the virus on it and then touching your face, nose, or eyes, but err on the side of caution in any case. 

Places to avoid

Elevated risk of exposure is more likely with people who interact closely with potentially infected travelers. People who have encountered the following areas should take extra precaution:

  • healthcare facilities
  • deathcare facilities
  • airports & airline operations
  • border protection
  • solid waste and wastewater management

It’s important to be mindful if you, or someone you have regular contact with, spends time in these places, or if you or someone you know has traveled to areas where the virus is spreading.

Being in heavily populated areas with close proximity to others can be a cesspool for germs to spread. In general, avoid densely populated areas or public places as well as areas that infected travelers might visit. 

Prevention 

Currently, there is no vaccine for COVID-19. The best way to avoid contracting the virus is to avoid exposure to the best of your ability. If your current occupation makes it difficult or impossible to avoid contact with people, take these steps to prevent contracting illnesses like COVID-19: 

Clean your hands frequently

Believe it or not, people still don’t wash their hands as frequently as they should. Washing your hands more frequently can reduce the risk of respiratory infection by 16 percent! So, why wouldn’t you? 

But don’t just rinse–wash your hands with soap for at least 20 seconds. That’s about the time it takes to sing “Happy Birthday” twice. If you get bored easily or feel weird about singing “Happy Birthday” to yourself 27 times a day, check out this list of 20-second song snippets to make handwashing thorough and fun. 

If you don’t have access to a sink and soap, use some hand sanitizer to clean your hands. The CDC recommends a hand sanitizer that contains at least 60% alcohol. Cover all surfaces of your hands and rub them together until they feel completely dry.

Avoid touching your eyes, mouth, and nose with unwashed hands. 

Avoid close contact with others

As we mentioned before, COVID-19 spreads from person-to-person through airborne respiratory droplets that may be inhaled into the lungs. Stay away from others when possible, wear an N95 mask if you are sick or in a crowd, and avoid situations in densely populated areas. 

Prevent others from getting sick

If you have a strong immune system, good for you, but you still need to stay home if you are sick to protect others who may have compromised immune systems. Self-quarantine yourself to ensure that others around you don’t get sick. If you think that you may have contracted COVID-19, you must notify a medical professional. Call your primary care physician or a nearby medical office to let them know your concerns before visiting so that they can take the necessary precautions. 

Cover your coughs and sneezes

Germs can spread like wildfire if we don’t practice good hygiene. This includes covering your coughs and sneezes with a tissue and disposing of the used tissue in a lined trash can. This will prevent respiratory droplets from being inhaled by neighboring people. Be sure to wash your hands immediately after coughing or sneezing for at least 20 seconds or use hand sanitizer with at least 60% alcohol. 

Wear a face mask

The surgeon general urges people to stop buying masks unless absolutely necessary. If you are sick or if you are caring for someone who is, please wear a mask. Mass purchases of masks have caused a shortage of these necessary resources from facilities that desperately need them. However, if you are indeed sick, you should wear a face mask to prevent respiratory particulates from entering the air and into someone else’s lungs. 

Clean and disinfect

Although there is no definitive answer to whether or not you can contract COVID-19 from touching contaminated surfaces, you should clean and disinfect common areas frequently as a precaution. Use cleaning products that eliminate bacteria. If you’re using a reusable cloth, be sure to wash it thoroughly before touching or reusing it again. Always toss disposable disinfecting wipes into lined trash cans promptly after using. 

Stay healthy

A strong immune system will prevent you from getting sick, so adopting wellness practices are always a good idea. Be sure to get the recommended six to eight hours of sleep per night, drink lots of water, and eat your fruits and vegetables. 

On the topic of drinking water, try not to share your drinks with others. Keeping your LARQ Bottle handy is especially helpful during this time because the UV-C will keep the water inside your bottle and the inner surfaces free of any bacteria or viruses. UV-C disinfection technology has been around for decades and used in water treatment facilities as well as hospitals for sterilization purposes. Our UV-C LED technology is projected at an optimum wavelength of 280 nanometers, which categorizes as germicidal. This triggers a photochemical reaction that destroys the DNA of bacteria and viruses, rendering them inactive and unable to harm you. We’ve harnessed this technology in our bottles, providing safe and effective water purification on the go. The bottle also activates the 10-second Self-cleaning mode automatically every 2 hours so you don’t have to worry about what’s growing in your bottle. If you don’t have a LARQ Bottle and are using another reusable option, be sure to wash your bottle frequently and properly as bacteria and viruses and grow exponentially between washes. 

Staying healthy will help you fight off illnesses in the event that you do contract something, so it’s more important than ever to pay attention to your health and overall wellness. 

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Wellness

Are you drinking enough water? Prevent dehydration with these simple tips

man drinking from LARQ Bottle Movement in snowy area
Photo by Michael Sugianto

As much as we all like to think we’re drinking enough water–most likely, we’re not. Your body constantly expels water through sweat, saliva, peeing, pooping, and even tears. It’s important to constantly rehydrate to replenish the fluids in your body. 

Being able to spot the signs of dehydration can help you become more aware of your water intake and focus on maintaining healthy hydration. It’s easy to forget to drink water. It could be working on a project and forgetting what time it is. Or, it could be that you’re out and about and don’t have access to a clean water source. 

Causes

  • Illness – We’ve all been there. Fevers, vomiting, diarrhea, and colds can cause you to lose more water than usual and results in dehydration. That’s why doctors are always reminding us to drink more water when we’re sick. 
  • Excessive sweating – Whether it’s due to exercise or from an anxiety-inducing work presentation, you will lose water from sweating. This explains why you get thirsty when you’re nervous or when you’re working out.  
  • Peeing a lot – Your body absorbs water wherever it can, including in foods and drinks. Drinks like coffee and tea can hydrate you, but they’re also diuretics, which means they make you pee more frequently. This makes you lose water at a faster rate, so you should drink regular water more often. Certain medications and diabetes can cause more frequent peeing as well. 
  • Lack of access to safe drinking water – When traveling, hiking or camping, it’s difficult to access safe drinking water. There is always a concern for potential bacteria and viruses that could be in the water such as E.coli and Giardia, among others, that can get you sick. Ever heard of “Bali belly”? It’s not fun. The LARQ Bottle contains non-toxic UV-C LED technology that eliminates bacteria and viruses from the bottle. The LARQ Bottle’s Adventure Mode activates a 3-minute cycle that applies a longer dose of UV-C bacteria-eliminating power. 
  • Forgetting to drink water – Leading busy lives can leave little room for drinking water, and it’s easy to forget if we’re constantly on the move. Keeping a water bottle with you at all times is a great reminder–something you enjoy drinking from.

How can you tell if you’re dehydrated?

Great you asked. When dehydrated, you’ll exhibit these symptoms:

  • Thirst 
  • Dry mouth
  • Dry skin
  • Headache
  • Muscle cramps
  • Not peeing very much 
  • Dark yellow pee

Dehydration can even lead to more severe symptoms like:

  • not peeing or having extremely dark yellow pee
  • extreme dry, cracked skin
  • Sunken eyes, dark eye circles
  • Lethargy, fatigue, irritability, brain fog
  • Fainting


With severe dehydration, seek medical attention as quickly as possible. This is especially important for children and elderly people. 

How the LARQ Bottle can help prevent dehydration

It’s easy to stay hydrated when you have access to safe drinking water. The LARQ Bottle is a great way to have water purification anywhere you go. 

UV-C LED technology allows you to purify water on the go

This gives you peace of mind when traveling, hiking or camping. Just fill up at a water source, press the button on the cap, and let the UV-C LED work its magic. Voila! After 60 seconds, you’ll have pure drinkable water–free of bacteria and other bio-contaminants. 

It can prevent you from getting sick

When was the last time you washed your reusable water bottle? If it’s been a while, chances are bacteria are growing inside of there. Funky smell? That’s an indicator that bacteria have already started growing. As humans, we’re wired to detect harmful bio-contaminants based on smell or other senses. That’s why it’s important that you use your good instincts and keep things clean. 

The LARQ Bottle’s UV-C LED technology intelligently activates every 2 hours to eradicate bacteria and bio-contaminants from the inner surfaces of the bottle and from the water. This prevents harmful bacteria, viruses, and other bio-contaminants from getting you sick! What do we say in the face of germs? Not today! As we’ve learned, getting sick can make you dehydrated from all of the excreted moisture. So, we’re winning if we can prevent that from happening aren’t we? 

Plus, no smell means no more fear of drinking from your water bottle. If this isn’t winning, we don’t know what is. 

Access safe drinking water anywhere

If you’re traveling or living in an area where water is not safe to drink, UV-C LED is effective in eliminating the bio-contaminants in the water that can cause GI issues or illness. 

Adventure Mode can eliminate 99.9999% of bio-contaminants in water. Pushing the button on the cap twice activates Adventure Mode, which is a 3-minute cycle that basks the inner surfaces and water with purifying UV-C light, killing bio-contaminants in the process. It’s like having lightning in a bottle. 

More peace of mind means you can stay hydrated with the water you have access to instead of buying bottled water (which is extremely wasteful) or getting dehydrated because of the lack of access. 

It lights up to remind you to drink up (and to let you know it’s cleaning) 

When activated, the ring on the top of the LARQ Bottle will light up in a blue color to indicate that it’s working. Every 2 hours, LARQ will activate automatically for 10-seconds to maintain the cleanliness of the bottle. This is also a happy reminder to drink water if you’ve forgotten. Nifty, huh? It’s also great as an icebreaker, so don’t forget to bring your LARQ Bottle to any party. (We’re only half kidding.)

When it comes to hydration, we think it’s important to #DrinkBrilliantly. Staying healthy and hydrated is easy with LARQ. See for yourself. 

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Wellness

6 Adaptogenic mushrooms and their health benefits

wild mushrooms photo by andrew ridley via unsplash

Mushrooms are magic–but no, not the psychedelic kind. Mushrooms have been used in ancient Chinese medicine as well as in Ayurvedic practices originating in India to cure ailments and to offer health benefits and nutrients that are more effective or accessible than any other food. 

These magical fungi are known as adaptogenic mushrooms and they can have health benefits such as improved brain function, energy, balance hormones and improve the immune system. 

To preface, adaptogenic mushrooms are not meant to be cure-alls. Always consult your physician before introducing a new supplement to your diet and lifestyle! 

Chaga 

Use it for: immune health, reducing inflammation, lowering blood sugar, reducing blood pressure, alleviating arthritis. 

Chaga is an antioxidant-rich adaptogenic mushroom that’s effective in aiding your body in reducing inflammation and defends against free radicals by regulating the immune system. Research has shown that Chaga may also lower blood sugar, reduce blood pressure, alleviate arthritis, and even prevent or slow the progression of cancer–particularly in the liver, lung, and the brain. 

Reishi 

Use it for: immune health, relieving stress and anxiety, improved sleep

Reishi is one of the most commonly used adaptogenic mushrooms because of its benefits to overall wellness. It works to boost the immune system, relieves stress and anxiety, helps one feel more balanced and get deeper sleep. 

Reishi stimulates the immune system to prevent infection. In addition, triterpenes and beta-glucans found in reishi may help reduce overall cholesterol and LDL (bad cholesterol). 

Cordyceps 

Use it for: increased energy, improved stamina, immune health

Cordyceps will give your pre-workout formula a run for its money. This adaptogenic mushroom works to support your adrenal glands and helps your body produce and maintain consistent energy levels. 

Cordyceps increase the production of adenosine triphosphate (ATP), which increases cellular oxygen absorption. Overall, it improves the flow of oxygen throughout the body, especially during exercise. 

On the topic of energy, cordyceps have been used in Eastern medicine to reduce fatigue, boost strength and sex drive. The antioxidant-rich mushroom fights cell damage by neutralizing free radicals that contribute to aging. 

Ashwagandha 

Use it for: cognitive and brain support, energy boost, immune health, stress management, improved sleep

Ashwagandha has been used in many applications in herbal medicine and is native to India, the middle east and parts of Africa. It’s also known as Indian ginseng. This magical mushroom has been shown to help regulate cortisol levels and function of the nervous system, so it proves useful in easing stress and anxiety. Furthermore, it helps support cognitive function as well as supporting healthy sleep patterns and deeper sleep.

Shiitake 

Use it for: immune health, antioxidants, anti-aging, heart, and liver health. 

Shiitake mushrooms are rich in B vitamins, vitamin D and zinc. This nutritious ‘shroom has even more to offer. There are three main compounds in shiitake that help lower cholesterol: eritadenine, sterols, and beta-glucans. Studies have shown that it may reverse age-related decline in immune function. The improved effect on immune function from shiitake can be attributed due to one of the polysaccharides in them. 

Lion’s Mane 

Use it for: cognitive and brain health, reducing anxiety and depressive symptoms.  

Lion’s Mane has shown to improve immune function and is beneficial in treating anxiety and depression. Studies indicated that after consuming lion’s mane, mice displayed fewer depressive behaviors. 

It may be possible that lion’s mane can also have positive effects on cognitive health. One study reported that lion’s mane was effective in improving mild cognitive impairment. In addition, compounds found in lion’s mane stimulate the production of NGF (Nerve Growth Factor), a bioprotein that plays a critical role in the maintenance, health, and regeneration of neurons in the brain. A low amount of NGF is usually associated with Alzheimer’s and other degenerative brain diseases like dementia. Lion’s Mane helps improve memory, boosts creativity, helps with concentration and improves mental clarity. 

Turkey Tail 

Use it for: immune health, cellular regeneration, digestive health

Talk about an immune-boosting powerhouse. Turkey Tail is equipped with strong antiviral and antimicrobial properties which makes it effective in preventing and treating the common cold or the flu. Packed with antioxidants, it can help inhibit or reduce damage caused by oxidative stress which can cause inflammation or cellular damage. Oxidative stress is linked to an increased risk of developing health conditions such as certain cancers and heart disease. 

Studies have shown that turkey tail boosts immune function in cancer patients undergoing chemotherapy. However, continued research still needs to be conducted. Turkey tail also contains prebiotics, offering gut-healing benefits that nourish the good bacteria in the microbiome. This can result in smoother digestion. Who doesn’t want that? 

Good-to-knows: 

As with all health-related information, usage and effects may vary from person to person. Experts recommend consulting with your physician before taking any kind of supplements. The compounds of mushrooms may react adversely with prescription medications or pre-existing health conditions. 

It’s also good to note that adaptogenic mushrooms need to be consumed consistently in mild to moderate doses (depending on potency) to see any effects. So if you think you’ll get a jolt of energy from drinking one dose of cordyceps, think again. Some people have recorded that they felt the effects after a few days to a week of daily intake with the recommended dosage. 

Four Sigmatic coffee sachet with two glasses of coffee with cream
Photo by @livingwells_ via Instagram 

If you’re weird about mushrooms, you’re not alone. The flavor of these adaptogenic mushrooms can be offensive to many palettes, especially on their own. Luckily, adaptogenic mushrooms can be taken as capsules or can be purchased in powder form and blended into smoothies or other beverages. Their earthy flavor can be complemented with hot chocolate, coffee, or even stronger flavors like chai. Add your favorite plant-based milk to round out the flavors, and enjoy! 

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Wellness

8 Easy ways to boost energy

mug of coffee next to macbook pro Photo by Dan Gold on Unsplash
Photo by Dan Gold on Unsplash

If you’re feeling sluggish lately, whether it’s from SAD (seasonal affective disorder), or just from burnout, you’re not alone. On that fifth cup of coffee and still no sign of that lively, energetic person you once knew? You’re not alone. If you’re in dire need of an energy boost, these tips for boosting energy are worth a shot.

Manage stress 

Your body reacts when you’re feeling overwhelmed, overworked, and downright stressed out by making you feel fatigued and tired all the time. It could also be preventing you from getting better sleep quality which makes you tired throughout the day. In order to get better sleep, try meditating, exercising, reducing caffeine intake, or whatever helps you unwind. 

 

Exercise

When you exercise, your body releases endorphins, natural hormones that give you a boost of energy. On top of that, exercise has been proven to improve the quality of sleep, mood, and overall wellness. Instead of waking up and grabbing your coffee, go on a walk or run or do some yoga to boost energy and start your day off on a good note. Plus, you’ll get added benefits of cardiovascular health–it’s good for your heart. 

 

Get better quality sleep 

Getting a full night’s sleep is everyone’s goal, but let’s face it–it’s hard. Getting restful sleep is a surefire way to fight that midday fatigue and urge to grab another coffee. Luckily there are easy ways to get better sleep. To get better sleep, exposing yourself to daylight during the day and shutting off electronics 1-2 hours before bedtime will help you regulate your body’s circadian rhythm which will regulate your body’s melatonin production in order to get you sleepy in time for bed. 

 

Eat nutritiously

It’s no secret that diet and exercise are the keys to a healthy life and it’s no different when it comes to energy. Eating nutritiously will get your body the vitamins and nutrients it needs to operate at its full potential; it’s literally fuel for your brain and body. 

 

Similar to what’s recommended on from the EAT-Lancet Commission’s Planetary Health Diet, a plant-based diet with low amounts of meat can have significant benefits to health. Eating nutrient-rich foods like whole grains and nuts will help you reach your daily recommended value of magnesium and folic acid (300mg for women and 350mg for men). 

 

You’ll also get B12 from animal-based foods like meat and dairy–for those who don’t eat meat, you might be deficient in this vitamin that is only found in animal products, but you can take supplements to get your daily recommended amount. Just remember meat-eaters: you won’t get extra energy from B12 if you already get an adequate amount. 

 

Low levels of iron can also leave you feeling tired and weak. Your body needs iron to make hemoglobin, which is a protein in red blood cells that transports oxygen from your lungs to the organs and tissues in your body. You can find iron in foods like edamame, lentils, spinach, clams, and mussels. Make sure you’re getting enough Vitamin C as well to maximize your absorption of iron. 

 

Caffeine

Caffeine is not always the answer (especially at odd hours of the day), but there is a way to optimize its powers. According to this study, you should be drinking coffee between 9:30 am and 11:30 am, the time frame which your body secretes the highest levels of cortisol (the hormone that helps you regulate metabolism), to reap the most benefits from the caffeine. 

 

If you’re an avid coffee and it’s just not affecting you anymore in the way that it should, try weaning off of it and swap for matcha. Matcha has caffeine to keep you alert and boosts energy, but it also contains L-theanine which is an amino acid that promotes well-being and relaxation. L-theanine has the added benefit of helping with memory and learning as well as inhibiting the possible side-effects of caffeine. It gives you that energy boost without the jitters, and it has a slow-release effect that gives you energy for longer periods of time, contrary to coffee. 

Drink water 

If you’re feeling fatigued, ask yourself if you’ve drunk enough water. If you’re dehydrated, one of the things you’ll feel immediately is tired and lethargic. Drinking water will give your body what it needs to be alert. Try to avoid just chugging a ton of water when you realize you haven’t gotten enough. Instead, keep your reusable water bottle with you throughout the day so you always have easy access to water. The LARQ Bottle is a self-cleaning bottle, so it doesn’t need to be cleaned after every refill like others do (it’ll prevent bacteria and mold growth with UV-C LED technology!), so you won’t forget it in the sink at home or get sick from this water bottle. No bacteria or funky smells here. If you prefer something lightweight with high water capacity, try out the LARQ Bottle Movement. It cleans and purifies water on-the-go too, with an ultra-lightweight non-insulated stainless steel build so you can carry more water without the added weight. 

 

Peppermint

If essential oils are more your speed, peppermint is a great one for focus. Dab or roll-on a bit of this for a fresh minty scent that will wake you up. Scents are effective because they travel through the olfactory nerves that connect to the parts of the brain that dictate emotions, mood or memory. Your body will react to the smell of peppermint by feeling more invigorated and alert. 

 

Get some sunshine

The sun boosts serotonin levels, also known as the ‘happiness hormone’. You’ll feel calm and more alert, so if you’re sitting inside with no sunlight, take a moment to walk outside and you’ll come back refreshed. 

 

Sunlight also helps regulate your circadian rhythm–your body’s sleep schedule. Getting an appropriate amount of light throughout the day keeps you alert when you should be alert, and sleepy when it’s time for bed. 

 

These easy tips for boosting energy are extremely attainable and can make a huge impact on your daily life. When it comes to your well-being, don’t cut corners. 

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Wellness

15 ways to sleep better

how to sleep better for a quality night of sleep

 

How many of us are actually getting the required amount of 7 or more hours per night? Show of hands? That’s not a lot of hands. About 35% of adults don’t get this required amount, according to the CDC. We don’t need to tell you how detrimental sleep deprivation can be. It can take a toll on your mental health as well as your physical health. Constant lethargy, foggy mind, and stress can all be results of sleep deprivation. To feel more energized for your days, think more clearly, and to manage stress, there are many mistakes you may be making that prevent you from getting quality sleep.

 

Here are some ways to get better sleep or fall asleep faster: 

Increase exposure to light during daylight hours 

Exposure to light during the day helps to regulate your body’s circadian rhythm and melatonin secretion. If you do no expose your body to light (artificial or otherwise), your body will feel tired and sleepy throughout your day and into the night. Because the sunlight helps our bodies differentiate between daytime and nighttime, a lack of light exposure during the day will make you sleepy and make it difficult to sleep later when your melatonin levels drop. This is part of the reason people get jet-lagged on long flights. 

 

Do not nap for longer than 30 minutes during the day

Heavy napping throws off your body’s sleeping cycle–especially in large durations–because the adult body does not need that much sleep to operate. Napping for longer than 30-minute intervals will make you less tired by the time bedtime rolls around, making it more difficult to fall asleep. If you want to fall asleep faster, avoid naps during the day unless you truly need it. 

Reduce consumption of caffeine

Coffee, tea, and other caffeinated beverages are great for staying awake (obviously) but not great for when you need to sleep later. Resist the urge to grab that second, third or fourth cup of joe in the late afternoon. 

Wake up consistently every day 

Setting an alarm to wake up at a consistent hour of each day regulates your body so you’ll fall asleep or get tired around the same time too. If you work inconsistent hours or days of the week, this may be a bit more difficult, but try to find a window where you can wake up consistently and fall asleep faster and more consistently for your bedtime. The same goes for your days off! We all want to sleep in on our days off, but avoid sleeping in more than 3 hours past the time you usually wake up. This can throw off your sleeping schedule too and make it more difficult to sleep on time that night. 

Limit eating and drinking alcohol right before bed

It’s recommended to eat at least 2 hours before bed to allow your body to digest. You’ll find that if you eat too close to bedtime or snack late in the night, it may be harder to fall asleep or have a great sleep. 

Alcohol right before bed could also affect your quality of sleep. If you want to get to sleep faster, make sure you’re not consuming alcohol 2-3 hours before bedtime. Studies show that alcohol negatively affects the quality of sleep in many ways–reducing the secretion of melatonin in the body resulting in disrupted sleep patterns. Drinking alcohol before sleep can also cause sleep apnea and oxygen desaturation. 

Take a warm bath or shower

We’re not ones to deny a nice warm shower or bath in any case, but taking one 1-2 hours before bed will help relax your body and mind to prepare for bed. Add a few drops of lavender essential oil for a spa-like experience that has calming effects. Making this a part of your nighttime routine can help you decompress after a long stressful day. We’ll talk more about essential oils’ effect on sleep later.  

Have a routine

Speaking of nighttime routines, having one helps a ton with sleeping. Going through the motions helps your body prepare for bed since there is a sequence involved that your body gets used to. It’s also like checking off a mini-list (if you’re a list person), so mentally you’ve checked everything off and are ready for bed. 

Keep your room dark during nighttime hours

Having light on in the room while you’re trying to sleep can lead to bad quality sleep and grogginess during the daytime–yes, we’re talking about the TV too. Referring back to your body’s circadian rhythm, your body needs to differentiate when its daytime or nighttime which is affected by light. If you are used to falling asleep to the sounds of the TV, try a white noise machine instead. 

Use a white noise machine 

A white noise machine plays soothing, repetitive sounds that help some people fall asleep faster and get better quality sleep. This ranges from waterfalls to birds chirping, or even the crashing of waves in the ocean, and creates an environment where your mind can relax and drift off without the disruptive blue light of your TV.

Reduce exposure to blue light at least 2 hours before bed

Blue light from devices like phone screens, TVs, tablets and more, are known to delay the release of melatonin, and in contrast, increases alertness disrupting your body’s circadian rhythm. See a pattern here? We’re probably all a little guilty of this, but putting your phone away from your bed could have many benefits. It’ll keep you from grabbing it and browsing for another hour past your bedtime, and when your alarm rings (assuming you use your phone’s alarm), you’ll have to physically get up in order to turn it off–no more hitting snooze. 

Exercise during the day

Exercise, as we all know, has many health benefits, so it’s a must to incorporate into your daily routine. Studies show that exercise can even help sleep by deterring symptoms of insomnia in adults. In fact, one study showed that in people with severe insomnia, exercise reduced the time it took to fall asleep by 55%, total night wakefulness by 30% and anxiety by 15%–increasing total sleep time by 18%. It’s quite possible that if you exercise right before bedtime, your body might need some time to adjust, so if you’re having this problem, try exercising during the day instead to improve sleep and benefit your body’s circadian rhythm. 

Use a humidifier or aromatherapy diffuser

Humidifiers are great for those with sinus congestion, when you’re sick, or if you live in a dry climate. They relieve congestion by adding moisture to the air and helping the hairs in your nose to move freely so they can filter out bacteria that can cause colds or allergies. They also prevent dryness that may lead to bloody noses or irritation in the nasal passages that may disrupt sleep in addition to keeping skin hydrated so you don’t toss and turn from irritated dry skin. Ever get that dry, scratchy feeling in your nose and throat that makes you wake up in the middle of the night? A humidifier will provide relief by adding moisture into the air in your room, resulting in better quality sleep. 

Aromatherapy is the use of essential oils to relieve stress which promotes better sleep. If you prefer holistic approaches, this may be worthwhile to try. Scents and smells that travel through our olfactory nerves connect to the brain, sending signals to different paths like the limbic system and the amygdala, which dictate emotions, mood, and memory. This indicates that scents can trigger physical reactions in the body proving effective in various ways–including sleep.

You can use aromatherapy for your benefit in several ways: topically when diluted with water and rubbed gently into acupressure points on the body, with reed diffusers, candles, or even with aromatherapy diffusers (some are a combination of humidifiers and aromatherapy diffusers!). The six types of essential oils proven effective for sleep are lavender, lemon or yuzu, bergamot, ylang-ylang, clary sage, and jasmine. All have properties that relieve stress and have calming effects to help you achieve better quality sleep. 

Keep your room cool

Keeping your room cool encourages deeper sleep. Your body naturally drops in temperature before bed, signaling that it’s time to get some rest. Keeping your room cool will trigger this response, but when a room gets too hot, it will block this signal or disrupt your sleep. 

Your body temperature naturally drops before bed as we mentioned, but it also naturally gets warmer when you’re closer to waking up, which can make you feel like you’re sleeping hot or make you wake up sweating profusely. Keeping your room cooler can prevent this and regulate that optimum temperature throughout the night. So–what is the optimum temperature? It’s recommended to keep your room between 60-68 degrees to stimulate the production of sleep-inducing melatonin. 

Meditate

Meditation has been growing in popularity for good reason. It’s the practice of emotional wellness, caring for the mind, managing stress and promoting overall happiness. Practicing meditation is great for people who tend to be restless at night and have trouble clearing the mind before bed. Meditation is a practice, so it takes some time to get it right, but the benefits are worthwhile. Once you practice how to meditate, you’ll be able to use it to destress after each day and use your practice whenever you need to. 

Take supplements

You’ve heard us talk about melatonin throughout this entire read, so you probably know by now how important it is to have healthy levels of melatonin in your life. If you feel like none of the above methods are helping, it might be worth it to look into taking melatonin supplements. Always consult your physician before taking supplements to see if it is the right option for you.

 

Getting good quality sleep is so crucial for your wellness and worth investing the time and energy in for overall better quality of life! It’s your source of energy, anti-aging, and recovery. Try these tips for getting better sleep for yourself and see how life-changing great quality sleep can be. 

Categories
Interviews

How to stay fit while traveling with Nike Master Trainer: Kirsty Godso

Nike Master Trainer Kirsty Godso uses LARQ Bottle to hydrate

The biggest travel woe–whether for business or pleasure–is fitting workouts into your busy schedule. A gym is not always accessible (especially one with all the equipment you usually have back home), and eating nutritious meals can be even harder, making travel extremely taxing on your overall wellness. Ever get that sluggish feeling when you finally arrive back home? That’s your body trying to adjust to your not-so-healthy travel habits.

We were lucky enough to speak with Kirsty Godso, Instagram celeb (@kirstygodso), founder of PYROGIRLS and Made of Whey Protein and lead trainer at NYC’s Project by Equinox fitness lab. You may also know her as a Nike Master Trainer on the Nike Training Club app we’ve mentioned before as one of the best fitness apps out there. She specializes in high-intensity training and cardio workouts that will have you drenched by the end but feeling absolutely amazing.

Kirsty Godso Nike Master Trainer with Monaco Blue LARQ Bottle

Photo via @kirstygodso

Kirsty has a fiery and energetic personality that makes you feel hyped up and ready to take on anything. She explains her philosophy, “Energy and how you treat your body are a direct transfer onto others, I am incredibly passionate about trying to help others live a healthier life so there is an accumulative positive effect from it.”

Naturally, we were curious to learn from an expert–how does one maintain wellness while traveling?

Biggest mistakes people make

The major mistake people make in regards to working out while traveling according to Kirsty is that people overestimate how much time they need for a good workout. “It doesn’t need to be an hour. You can work out for 20 minutes and still stay fresh while traveling.” The important piece is using the time you have to work out.

Maximize the time you have for workouts

If you have a packed schedule and can’t work in a 40-minute or 1-hour workout, Kirsty advises to break up your workouts into smaller portions. “I might not have a full hour in my schedule to work out but I will have 15-minute gaps where I can get stuff done!” In these 15-minutes she will do a circuit consisting of 3 exercises and do 4-5 sets of each, then repeat this 15-minute workout 3-4 times a day. Kirsty adds, “It’s not ideal but it’s a great way to get little energy spikes throughout the day and make sure I’m still getting in some of my training.” When you’re traveling sometimes you’ll only have small windows to work out, but making the effort to use that time wisely will keep your excuses in check and help you get your exercise in for the day. When you’re back home and can follow your usual workout schedule, you’ll be back on track without feeling slow our “out of it”.

Photo via @kirstygodso

Kirsty’s Travel Workout (zero equipment)

Kirsty’s no-equipment program called “Burn” on the Nike Training Club app is perfect for travel. The program is entirely bodyweight and designed to get you lean and confident wherever you are. “You can blast these workouts anywhere–in your hotel room, the shabbiest of hotel gyms, a park, etc.” The workouts range from 20-40 minute durations so they’re easy to fit into any schedule. Kirsty’s no-excuse mentality will whip you into shape. Just try out her program–you’ll see.

Kirsty’s travel workout essentials:

  • Jump rope
  • Mini bands
  • Gliders (hand towels will work too)

Eating habits during travel

Eating nutritiously while traveling can be a real challenge especially if you don’t know what available to you. Kirsty recommends keeping a few essentials on you that will provide a baseline health routine to follow. Her must-haves for eating well on-the-go are:

Kirsty says, “I am essentially always traveling for work so I always pack my Made of Whey Protein, LARQ water bottle, and Maldon travel size sea salt with me wherever I go.” Made of Whey Protein is a performance-driven nutritional support product Kirsty developed that has a more potent concentration of protein without unnecessary additives. Kirsty uses this as a staple in her diet to reach her protein macronutrients per day in addition to a nutritious diet.

According to Kirsty, eating well and staying hydrated go hand-in-hand, especially during travel where you might feel fatigued quickly. The LARQ water bottle is perfect and easy to carry, plus it purifies water so Kirsty loves to travel with it and fill up wherever she goes. She adds, “I travel a lot and to a variety of countries so I love taking my LARQ bottle. It makes me feel confident when I’m hydrating on the go what I’m drinking clean water.”

The salt is the funny one–we asked about it, and she explained, “bad salt in food can make you inflamed so I prefer to travel with my own!” Being mindful of the food you eat and what you put in your body is a huge point Kirsty aims to drive home. You get what you put in.

As far as eating out goes, Kirsty will search for local restaurants that are more farm-to-table style and has healthy alternatives that don’t contain gluten, soy, corn, bad oils, and refined sugar. “You can really destroy a trip somewhere if you aren’t used to these things in your food and then all of a sudden your system is attacked with them.”

Stay Hydrated

Kirsty explains that staying hydrated is one of the most important things to do every day to stay energized and boost mood. When you’re dehydrated, you’re left feeling lethargic. “By the time you’re dehydrated, it’s a little bit late. You can’t just guzzle down a large amount of water. Your system doesn’t recalibrate right away. You want to try and keep your water intake flowing across the day so you never hit a point of feeling sluggish and slow.” Dehydration is linked to jet lag too. Is that enough motivation to stay hydrated?

Photo via @kirstygodso

Living a healthy and balanced life

Being healthy is all about balance in life. Kirsty stresses the importance of living well in all aspects of life: physically, nutritionally, and mentally.

Physically, Kirsty puts emphasis on prioritizing sleep and recovery a lot more than she used to. It’s important to listen to your body and give it time to rest between intense workouts so they can properly recover. “The world we live in is increasingly demanding and that definitely takes its toll. I definitely warm up much more efficiently than I used to and always take the time to glute and core activate before jumping into any workout.” Glute and core activations are important to strengthen them and have a major impact on your overall body strength. They support many compound movements that help you avoid muscle imbalances.

Kirsty is very mindful of her conversation with her body and food, referring to food as food, and not as calories or “treats” and so on. “The verbiage you use around food is very powerful so make sure you’re feeding yourself the right things physically and literally.” Put good in, get good out. Your fitness and health results rely on your eating habits too, so make sure your fueling your body with proper nutrition.

We all deal with day-to-day stressors, and Kirsty is no exception. She has learned to focus on breath-work and slowing down where possible. She says this method has helped her a lot in the way she responds to things rather than reacting. “Sometimes I might need to sit on something for a while to let it pass then reply when I have digested it and have a calm response.”

Breathing exercises and pushing pause are methods that we can all benefit from. We talk about meditation a lot here and this is definitely something that can help anyone live a more balanced life. Sometimes you just need to hit pause and take a moment to be in your own head in order to gain some clarity and calm.

There’s no secret sauce here when it comes to living a healthier lifestyle and balancing travel with exercise. Kirsty’s no-excuse philosophy makes working out while traveling all about maximizing time, being mindful of what you put in your body, and staying hydrated.

Categories
Wellness

8 Life-changing wellness habits to kickstart your new year

man and women stretching via unsplash matthew lejune
Photo by Matthew Lejune

For many, entering into a new year is the time for a clean slate–to start fresh no matter how unhealthy (physical, mental, or otherwise) your previous year was. 2020 is the turn of a decade which means many bigger shifts in habits, health, and overall wellness. If you’re having trouble kickstarting your new year, try shifting your mindset. It’s not about reinventing yourself or making major changes in your life, but rather, a series of small ones and changing your attitude for overall wellness–mind, body, and soul.

 

Whether you’re jumpstarting the new year with some hardcore fitness goals or pining for a big promotion at the end of the year, here are some healthy habits that will help you stay sane no matter how crazy life gets. To us, sustainability isn’t just about the planet, it’s about personal health too. 

 

Exercise

You’re thinking about it anyway, so might as well put this at the top of the list. Exercise is important on so many different levels (so you’ve heard), but we’re not talking about weight loss goals or hitting your benching PR. We’re talking about cardiovascular health and mental health. 

 

You don’t have to commit to 6 days at the gym or running 5 miles every morning. 30 minutes a day for 5 days a week of any physical aerobic activity will help maintain overall cardiovascular health. If you wanted to, the American Heart Association suggests that breaking these up to 10-15 minute segments of your day will provide benefits too. This can be anything from a brisk walk to a jog or a swim to get your heart rate going. 

 

In addition to cardiovascular health, exercise can relieve stress. Exercise reduces cortisol levels (the body’s stress hormone) over time and increases the release of endorphins, which help boost mood! It’s also a great way to get better sleep. 

 

Eat well 

balanced healthy meal via Unsplash
Photo by Brooke Lark

Trust us, we love our In-n-out just as much as the next guy, but it’s really easy to overdo it. Eating well comes to the top of our list for many reasons; our diet can affect our health, mood, and even the planet. With disease and cancer rates increasing and fertility rates dropping, we’re not too far off from a Handmaid’s Tale type situation. 

 

The EAT-Lancet Commission’s Planetary Health Diet is shifting thought on what it means to eat in a healthy way that doesn’t accelerate the degradation of the Earth. Eating well means increasing our intake of fruits and vegetables (by almost triple) and reducing our consumption of meat, namely red meat which requires significantly more resources than any other food, and releases the highest number of greenhouse gas emissions than even their animal-based counterparts. If you’re a meat-eater, try eating less than 50g of red meat per day to reduce your impact. 

 

For better health, the Planetary Health Diet also recommends eating more plant-based foods that provide more nutrients to the body for optimum health and reduced risk for diseases and certain cancers. This means eating more whole grains, less refined sugars, more legumes and nuts, and colorful fruits and vegetables. With more conscious food choices, you’ll live longer, better, and prolong the life of the Earth for generations to come. 

 

Meditate

This is no joke. With the volume of stressors that modern life throws at us, it’s increasingly difficult to completely shut off for the day. The practice of meditation takes time to get down, but can be extremely beneficial for mental health and even sleep. 

 

Reduce phone time 

Our smartphones are usually on us 24/7–it’s practically impossible to not be around your phone for more than a few minutes at a time. They’re tied to work, play and everything in-between so how could we possibly unplug? 

 

Exposure to light is healthy throughout the day because it regulates your body’s circadian rhythm and melatonin secretion. However, when exposing yourself to light even in nighttime hours–for example, before bed–you more often than not will have trouble falling asleep and have poor quality of sleep to boot. Light exposure is not limited to just your phone though; your TV, laptop, tablet, and everything of the sort, expose you to blue light which has the same effect on your melatonin levels. For the betterment of your health, it’s recommended to avoid all electronics at least 2 hours before bed. 

 

Keep living spaces and workspaces neat

If you’ve ever seen the show Hoarders, you’ll know why this is important. Cluttered spaces can lead to stress, fatigue, reduced productivity, and can even put a strain on your relationships. Keeping your living spaces and workspaces neat prevents you from losing important documents and prevents cloudy thoughts from clutter. It makes for a messy mind. 

 

Drink more water

This might not come as a shock to you, but most people are probably not drinking enough water. Requirements for how much water to drink aren’t one-size-fits-all because everyone’s body has different needs. What we do know is that chronic dehydration can take a toll on a person’s body since our cells and organs depend on it. Adult humans are made of 60% water and blood is 90% water, hence the need to constantly replenish. Not sure how much to drink? Drink enough water so that your pee runs clear–and if it’s on the yellow to the dark yellow side of the scale, you’re dehydrated. 

 

Dehydration also has negative side effects on your kidneys. Your kidneys filter fluids that flow through the body, so water is essential for the kidneys to function. Without water, waste products and excess fluid can build up inside the body leading to chronic kidney disease, kidney stones, or kidney failure–yikes. They can also lead to urinary tract infections (the second most common type of infection in the body). The solution to all of this? Drink plenty of water.

 

If you haven’t done so already, invest in a reusable water bottle that you can carry with you to have water on you at all times of the day. Among many other reasons, people are choosing a sustainable self-cleaning water bottle–the LARQ Bottle–because it uses UV-C LED technology to eliminate harmful, odor-causing bacteria all day long. This creates a more convenient approach to using reusable water bottles so you don’t need to wash it after every refill (the recommended amount to prevent bacteria growth). It even purifies water on the go so that you can drink from most water sources with peace of mind. No Bali belly here. 

Ditch fast food and takeout

Not only is it better for the planet, but it’s also better for your health. Making your meals at home lets you control what ingredients you’re putting in and puts you in control of your weight and your health. Plus, you’ll only put in things you love to eat, so why not right? 

 

In addition, less takeout means less waste. Those styrofoam boxes, plastic containers, and plastic utensils are not recyclable and go straight to the landfill after you’re done. Instead, make your own meals at home or dine in. You’ll enjoy the experience more and you won’t be contributing to the growing waste issue. 

Go zero-waste

One thing we really need to put an end to is this culture of single-use waste. Dependency on plastic single-use products is accelerating the degradation of the Earth and poses health risks to both humans and wildlife. In this new decade, if there’s anything you should resolve to do–it’s reducing waste. This means reducing packaged food purchases, single-use plastic waste (disposable straws, utensils, plastic wrap, sandwich bags, etc.) and spreading awareness of this issue to others. There is no action too small! Check out this list of things we’re ditching in 2020 for inspiration on what to swap out in place of some of the most wasteful everyday products. 

Keep a journal 

Journaling is an excellent way to unpack the day’s events, vent, or keep your thoughts in order. It may help you sleep better too because you’re not just going to bed with your thoughts. If you’re the type of person who has trouble going to sleep because you’re thinking about a million things a minute, the act of writing something down–we’re talking about taking pen to paper here–is the most effective method of clearing those thoughts. Set aside time at the end of your day to detox. Preferably a couple of hours before you plan to sleep. This allows you enough time to write and think about what you’ve written down before going to bed. 

 

A great way to conclude your journal entry is to also review the positive highlights of the day, what you’re grateful for–whether that’s from that specific day or overall in life. Sometimes we can get caught up in the curveballs that life throws at us, but it’s important to also reflect on the things you’re grateful for. Regularly writing down what you’re grateful for can meaningfully increase your well-being.

2020 is the year for growth, wellness and overall happiness. Ditch those old unhealthy habits, and step into a new you this year. Your body and the planet will thank you.

Categories
Design

13 Low maintenance indoor plants for the bedroom

woman holding indoor plants

So you want to get your inner plant parent on? Well, you’ve come to the right place. Indoor plants are not just the trendy thing to do, but the healthy thing to do. They help purify the air of toxins such as benzene, trichloroethylene (TCE) and formaldehyde. The indoor plant phenomena actually comes from NASA’s 1989 study on “Interior Landscape Plants for Indoor Air Pollution Abatement”, which found that several plants were effective in purifying the air of these three common airborne toxins.

Where do these toxins come from you might ask? Humans. These chemicals are released into the air due to production of man-made products. Benzene is very commonly used in gasoline, inks, oils, paints, plastics, rubber, and even in the manufacture of detergents explosives, pharmaceuticals, and dyes according to the NASA study. TCE is a commercial product with a plethora of industrial uses including metal degreasing, dry-cleaning industries, printing inks, paints, lacquers, varnishes, and adhesives. Formaldehyde is found in virtually all indoor environments, according to the study. It’s uses stem from urea-formaldehyde foam insulation (UFFI) and particle board or pressed-wood products, consumer paper products like grocery bags, waxed paper, facial tissues, paper towels–that all use formaldehyde resins. Many household cleaning agents contain formaldehyde too–hence the push for all-natural products in the recent decade. There are a lot of serious health implications that we’ll spare you from here, but they aren’t good. Prolonged exposure can be detrimental to your health which is why you should always try to choose clean, all-natural products where you can and beware of greenwashing.

NASA’s goal here was to reignite the relationship between humans and plants and remind people of our dependence on plants to survive. So next time you’re watering all your plant babies, remember they’re doing as much for you as you are for them!

Rubber plant/fig (Ficus elastica)

Photo by @planttherapy.yvr

The rubber plant is a gorgeous plant with large, glossy leaves. It thrives in moderate to bright light (it can even be left outside during the summer!), and needs light and constant moisture so a well-drained soil and pot is ideal. Rubber plants are great for any place in the house, but especially the bedroom due to its ability to remove toxins and formaldehyde from the air. Keep the glossy leaves clean and shiny by wiping with a damp cloth.

Areca Palm (Chrysalidocarpus lutenscens)

Photo by @stephnosehome

Don’t let this tropical look fool you. The Areca Palm is perfect for any style. It needs bright direct sunlight though, so if you have a big window that gets a lot of sun, this is the perfect home for the Areca Palm. Because it prefers bright direct sunlight, you’ll find that the Areca Palm is a heavy drinker. You’ll want to wet the soil every time you water, and only water when the surface of the soil is dry before watering again. The Areca Palm can grow up to 6-7 ft tall and will last as long as you take care of it.

Snake plant (Sanseveria trifasciata)

Photo by @indonesiaplantclub

The snake plant is easily distinguished due to its ribbon-like fronds. But it’s not just striking to look at–it’s also named on NASA’s list of top air purifying plants! The snake plant has shown to filter benzene, formaldehyde, trichloroethylene, xylene, and toluene, and even converts carbon dioxide into oxygen at night, which is something houseplants only do during the day.

Dracaena (various species)

Dracaenas come in different colors and shapes from the “Janet Craig” to the “Tricolor” or “Masangeana” (aka “corn plant”) but require more or less the same care. They love moderate to bright indirect light, and like when their soil is kept lightly moist. These are perfect for the bedroom because they help purify the air and especially good for smokers because they can suck up particles of smoke in the air that cause health problems. Talk about a plant that gives back.

Spider Plant (chlorophytum comosum)

Photo by @artful_green

This grassy and fuss-free plant is adorable in hanging baskets or in regular planters. The Spider plant thrives in medium to light shade and moist air. It’s best known for decreasing carbon monoxide and nitrogen dioxide levels along with purifying the air of ethylbenzene and formaldehyde. The spider plant is unique in that it will produce a bunch of baby spider plants called “pups” or “plantlets”, and you can cut them off and gift them to friends and family! Who doesn’t love a plant that gives back?

Pothos (epipremnum aureum)

Photo by @thismotherhood

Pothos comes in all types of colors and patterns. It’s known as a beautiful vine plant that climbs well and for its heart shaped leaves. They are one of the easiest plants to grow, clears the air of formaldehyde and helps purify the air of benzene. Pothos prefer moderate to bright light, or filtered light. Using a rich, moist yet well-drained soil is ideal for keeping the Pothos happy and healthy.

Peace Lily (Spathiphyllum species)

Photo by @thebarnatnewbygrange

Peace lilies are beautiful and surprisingly fuss-free indoor plants and a great option for people who love flowers but don’t want to constantly purchase and replace them in the bedroom. In addition to giving you gorgeously glossy leaves and white blooms, they also purify the air by removing toxins and increasing humidity of the air which can help reduce allergy symptoms and give your throat and sinuses a break. They tolerate low to moderate light, but they bloom best in brighter light. For care, allow the soil to become nearly dry before watering. You can divide and propagate every five or so years to create new baby plants! Peace lilies come in different sizes so whether you want a substantial floor plant or a petite tabletop plant.

English ivy (hedera helix)

Photo by @plantaelover

English ivy is beautiful in a hanging planter or trained to climb trellises. It’s also great for clearing toxins from the air like toluene and benzene. A study reported that English ivy removed 94% of airborne baeces and 78% of airborne mould in just 12 hours. As a result, it’s recommended to those who suffer from allergies. To care for English ivy, remember to mist regularly and keep the soil moist but well-drained. It should be placed in a partially sunny to shady location, so it’s perfect for the bedroom!

Philodendron (various species)

Photo by @leaflyhome

The Philodendron genus are nearly unkillable indoor plant that actually thrives on neglect. One popular plant in this genus is the Heartleaf Philodendron, an adorable table plant or hanging plant with dark green, shiny, heart-shaped leaves. You’ll find several species under this genus that you’ll love, including one named the Pink Princess, known for it’s marbled pink and green leaves or a marbled version known as the Variegated Philodendron. They are particularly effective in absorbing formaldehyde from indoor air. They can survive in low light conditions, but grow faster and produce more leaves in medium or bright indirect light. Allow soil to dry completely before watering again.

Parlor Palm (chamaedorea)

Photo by @houseplantscollective

If you love a good tropical plant, the Parlor Palm is a great addition to your space. It can grow pretty big, so make sure you have enough height and width in your room. They prefer bright but indirect light and can grow in average home humidity, but it grows best in high humidity. Keep the soil evenly moist but never soggy and remember to water when the soil is barely dry to the touch.

Aloe vera

Photo by @gardens_nursery

Aloe vera is an excellent indoor succulent that is hard to kill and easy on the eyes. It’s been named by NASA as one of the best plants for air purification, and shown to release oxygen throughout the night.

Keep your air fresh and breathable with these NASA-approved indoor plants. You’ll be breathing better and sleeping a little easier in no time. Just remember to take care of them–plants have needs too!

Categories
Interviews

Founder Spotlight: Clean Beauty with Indie Lee

What does clean beauty mean for you? For most, you probably haven’t put much thought into what ingredients are in your moisturizer or eye cream–it’s probably something with a big box name that you’ve heard people talk about before and decided it’s good. So allow me to introduce you to the founder and CEO of Indie lee skincare, Indie Lee herself.

Indie is a mom of three, and a fur mom of two. She’s been through quite a lot in her lifetime that has put her on the path she’s on today. Clean beauty is more than just beauty. It’s about keeping harsh chemicals and ingredients away from your skin so you can be healthy through and through. The emphasis on health here is huge and goes hand-in-hand with beauty.

“In 2008, I was diagnosed with a rare brain tumor that doctors felt could be environmentally derived and attributed to something as simple as what I was putting on my skin. I was given as little as six months to live,” she explained. This was her awakening. “I wanted to provide a platform to educate and empower others to make healthier, mindful choices. So I created Indie Lee skincare–I wanted the brand to be clean, efficacious, and look chic on a shelf.”

Indie’s brand and ours has a lot of synergies we were happy to chat about. We’re both focused on delivering effective products that solve real problems. We were happy to learn that Indie puts her heart and soul into her skincare line to ensure that her products are safe, effective, and clean.

Surprisingly, Indie had no beauty experience before starting her skincare line and was actually an accountant (previously managing HBO’s International finance division), so this was all new territory for her. “I simply knew that this brand was my mission and my platform for education and empowerment,” she explained, “Failure was not an option, so I built the brand from the ground up. It was hard work but to see what the company has become today is so rewarding. I wouldn’t trade a second of the experience.”

E: What are some mistakes people make in their skincare or lack thereof?

I: I think any mistakes simply come from a lack of knowledge. That’s why we are so dedicated to educating consumers. We really want to provide them with information to make the best choices for themselves. If I had to pick common mistakes thought, I would say not washing your face thoroughly enough, even then you aren’t wearing makeup. Also, clean your makeup brushes and cell phone screens weekly!

Another helpful tip Indie stresses is hydration–both in the form of a great moisturizer and internally with ample water. According to Indie, “keeping the skin happy and hydrated is key for a radiant, clear complexion.” –who doesn’t want that? It’s actually recommended for “most of us to drink between 8-10 cups (as a general rule of thumb) of water per day,” Jaclyn London, MS, RD, CDN, Nutrition Director at Good Housekeeping Institute says.

A lot of men tend to shy away from skincare for dozens of reasons, whether it’s because most skincare is marketed towards women or the ones that are marketed towards men don’t combat the issues they want to address. So I asked Indie–what are some must-haves for men when it comes to skincare? Is there a difference in products for men versus women?

I: Any products that are a must-have for women will work perfectly for men. We actually have more male consumers than you’d expect, my son included, who I swear must bathe in our Brightening Cleanser based on how quickly he goes through it! I think for men who are looking to begin a more elevated routine, and good cleanser, moisturizer, and eye product are the perfect starters.

Choosing clean skincare is great for your skin’s health. But since we’re all about the planet’s health too, we had to ask Indie about sustainability as it pertains to her life.

E: What role does sustainability play in your personal life?

I: Sustainability is something that is very important to me and something I’m always striving to improve. The biggest changes for me have been carrying a reusable water bottle (and yes, I am OBSESSED with my LARQ Bottle and recommend it to everyone). I also think the little things can really add up – refusing single-use straws, bringing your own bags to the grocery store, refusing plastic cutlery with takeout, etc.

E: What, if any, were the hardest things for you to give up in order to lead a more sustainable lifestyle?

I: I think it was more of getting into the habits that you need to create to be more sustainable, and also not beating yourself up over it if you forget. If you leave your reusable bags in the back of your car, you’ll probably be more likely to remember them when you go to the grocery store. I recently saw a great quote from @zerowastechef that said ‘We don’t need a handful of people doing zero waste perfectly. We need millions of people doing it imperfectly’ and I couldn’t agree more.

Skincare is a huge pillar in self-care, so naturally, I wanted to know what Indie’s best practices of self-care are in her world.

E: What is your self-care ritual like?

I: Meditation is one of my biggest rituals. I meditate twice daily, even if I’m traveling. It’s something that always brings me back to center and keeps me grounded. That being said, I think self-care looks different to everyone, and you have to find what works for you. Yes, meditation is a form of self-care I practice, but I also think a drink with friends can be self-care. It’s all about what makes you feel fulfilled at that time and giving your mind and body what it needs. That’s not always a green juice.

Lastly, Indie wants you to know that “Passion is everything. If you can find something that you are passionate about, everything else seems to fall into place.” That’s something we can agree with wholeheartedly here at LARQ. Being passionate about creating great products is what all the founders we’ve interviewed (including our own) have in common. The drive to innovate and create a product that serves the people and addresses consumer issues is what keeps us going. You can see that really come through with Indie Lee and her amazing skincare brand. Read more about Indie Lee’s story and shop her line at www.indielee.com/.