Tag: Wellness

Categories
Travel

How to overcome travel anxiety

Woman looking out of airplane window photo by man wong via unsplash

If you’re struggling with travel anxiety, know that you’re not alone! In fact, it’s totally normal and you’re probably better off than people who aren’t stressed at all. If the type of anxiety you are dealing with is related to running late, forgetting things, navigating foreign countries, not knowing the right language, or even aerophobia (fear of flying), you might want to try these simple hacks that will help you overcome them.

What to do if you’re worried about being late for your flight:

  • Estimate your time of arrival days before your trip. Google Maps is pretty accurate when it comes to estimating the time it takes you to get from one destination to another. Select the date and time you are planning to arrive at the airport and it’ll give you an estimated time it would take to get there. To be extra careful you can even add 10-15 minutes to the longest duration.
  • Make a list – and check it twice or thrice. A packing list is absolutely essential when it comes to reducing anxiety, saving time, and remembering to bring everything you need. Organize the list by clothing, toiletries, electronics and chargers, documents and in-flight essentials. It’ll help you split up the packing process too.
  • Start packing days in advance in smaller increments. By packing earlier and gradually over a few days before your trip, you reduce your anxiety on the day you travel and are less likely to feel frazzled or forget something.
  • Set alarms. Use that alarm setting in your phone to set benchmarks for getting ready before you leave. Set alarms for waking up (of course), when you should be done getting showered and dressed, when you should be finished packing any last minute things, when you have 30 minutes left to leave the house, 20-min, 10-min–you get it. The trick here is to set alarms where you normally would lose track of time. This will give you peace of mind so you don’t have to constantly check the clock until the alarm rings. Just don’t forget to change the alarm tone to something that isn’t so…well, alarming.

What to do if you’re having anxiety about forgetting something:

  • Here’s where that packing list comes in handy again. We’d recommend keeping a digital copy of your packing list on the notepad of your phone (if that’s something you always have on you), or even a paper copy that you can stick on your suitcase until it’s time to leave. You can check each item off with an emoji once it’s packed so it’s easy to see at a glance what’s left. Hold onto it until you’re back home from your trip. It’s also helpful to have with you packing for the trip home–just use a different emoji to check things off this time around.
  • Ever do the wallet, keys, phone pat-down? We all have, but when you’re traveling sometimes you have a little more to remember. Use pouches or packing cubes to make finding things easier, and therefore easier to remember. If you’re putting everything back in its place immediately after using it, you’ll only need to remember the pouches and not each individual item. Organization is your friend!
  • Put everything back exactly where you had it and you’ll never really lose anything. I can’t make any guarantees against theft, but this way you’ll know exactly where everything is. When you use a lip balm and then toss it onto the bed in your hotel room, you’re probably not going to see it ever again. Things roll, drop, and slide into crevices–make sure you’re not a victim to this!
  • Have an area dedicated for your belongings–just ONE. For some, it can be the bench at the foot of your hotel bed or even the dresser. Just remember to try to keep all your things in the same vicinity to avoid things getting left behind or lost. If you use the dresser but still keep stuff in your suitcase, keep the suitcase close to the dresser. Having all your belongings strewn all over the room makes it a whole lot harder to find anything.

How to cope with a fear of flying:

  • Noise-canceling headphones are amazing if the noises and sounds of the airplane make you anxious, plus some good music. Drown the noise out, turn up the volume if you need to, and try to focus on something like a book or a movie.
  • Meditation is a great way to help you clear your mind of negative thoughts you may be having when a plane is taking off or having a bit of turbulence. You can utilize apps now to practice meditating so that by the time you have a flight, you’ll know exactly how to calm your nerves.
  • Ditch the coffee, tea or alcohol and drink water instead. Caffeine will make your heart rate increase which will amplify your anxiety. Opt for water instead, which is better anyway since proper hydration helps prevent jet lag. In fact, you should be drinking 6-8oz of water per hour of flight to deter jet lag symptoms. Don’t forget to take your LARQ Bottle with you so you have water on you at all times. Fill it up at the airport after passing TSA and press the button to allow the UV-C LED to purify your water from any bacteria and viruses. You don’t want to get sick right before a trip!
  • Positive affirmations will go a long way. Before your flight, think about everything that you may experience, what your triggers are, and plan rational responses to these triggers. If you’re afraid of turbulence because it might signal that the plane is going to go down, it may be helpful to look up statistics of the likelihood of this and remind yourself during the flight. Turbulence is actually really common and is caused by air masses above mountains, jet streams, and storms!
  • Choose a seat closer to the front of the plane. The seats in the back experience stronger effects of turbulence than the front. No matter where you’re seated, tell your flight attendant that you have anxiety or a fear of flying and oftentimes they will come by to check on you to make sure you’re okay.
  • Having someone with you is another great way to combat aerophobia. An experienced flyer will naturally be more relaxed, so those relaxed feelings may help you feel more at ease. It may sound cheesy, but having someone hold your hand or reaffirm to you that everything that is happening in the plane is normal and fine will help you overcome your anxiety and make the journey more enjoyable.

What to do if you’re anxious about navigating a foreign destination:

  • Download a map on your phone as an image or on Google Maps. Even if you don’t have cellular data service abroad–or worried about spotty service at inconvenient times–you’ll be able to access these and can reference them when you are asking for directions from locals. You can even mark important places on the map like your hotel, the airport, and other destinations you will be visiting.
  • Research, research, research. Look into the main modes of transportation (Uber and Lyft aren’t available in every country)–sometimes the easiest ways to travel within a city is by public transportation by way of subway systems, buses, or trains. There’s an abundance of resources you can find that will explain how these transportation systems work so you can feel a little more at ease when it comes time to put that knowledge to use.
  • Learn a few key phrases in the language. Articles, Google Translate, Youtube videos–all are great places to quickly learn a new phrase in a different language and basics to get you by. And hey, if you’ve got a few months before your trip you can even hop on Duolingo to learn more! Jot them down in your phone so you have them written down or can even show them to locals to get by.

If you want to travel, don’t let anxiety prevent you from doing so! Be empowered to overcome your anxiety and take things one step at a time.

Categories
Wellness

9 Essentials to build your own home gym

workout equipment dumbbells

​Every fitness journey is different and the most impactful thing you can do is to find a workout routine that works for you so you’ll stick with it.

Easier said than done, right?

Working out at home makes training accessible which is why a lot of people opt to invest in their own equipment. It can even be more cost-effective than getting a gym membership you’ll never use. There are great ways to get a good sweat in without having to go to a commercial gym.

First, always start off with a plan, whether that’s a list of sets & reps to complete for each of your workouts, or the type of workout you’ll be doing for a certain duration. If you go in with no game plan, chances are your workout won’t be as productive and will deter you from trying it again. Establish goals for yourself–whether that is to lose weight or gain muscle mass and do your research on the types of muscle groups you want to work on, follow some fitness Youtubers, or download fitness apps that can help guide you if you’re stuck.

Setting up your own at-home gym and don’t know where to start? Here are some home gym essentials that will motivate you to continue working out in the comfort of your own home.

Exercise Mat

If you’re exercising indoors, you might want to protect your flooring from weights and jumping with an exercise mat or yoga mat. Choose something with more or less cushioning depending on what you’ll be using it for; thicker mats are great for floor exercises on harder surfaces, and thinner ones where you need less cushion but still need a clean designated area to do your workouts.

For exercising in a garage or outdoors, extra-thick interlocking exercise mats are perfect to fit your space. Let’s say you drop your dumbbells–you won’t chip them on your floor. It acts as a space for yoga and strength training alike and it’s a little easier on the knees if you’re doing jump squats or HIIT.

Buy it here: ProSource Interlocking Protective Cushioned Exercise Mat

Dumbbells

If you’re planning to do some strength training to build muscle and tone, dumbbells will be a staple in your new at-home gym. You can use them for isolated workouts (bicep curls, shoulder raises, etc.) or compound movements (weighted walking lunges or weighted squats). Go with a weight you’re comfortable with–they shouldn’t be too light for you and should tense up your muscles after 1-2 sets of reps.

Depending on your fitness goals and types of workouts you may want to do lighter or heavier weights. For example, if you’re looking to combine yoga movements with high intensity, opt for 5lb or 8lb weights, or if you’re looking to gain more muscle mass, go with an adjustable dumbbell set so you can increase weight as you get stronger.

Buy it here: CAP Dumbbells

Bench (incline or flat)

A bench (or a really stable chair) can be helpful for tricep dips, step-ups, leg lifts and a whole lot of other workouts. The benefit of a fitness bench is that it’s built for working out and will be more stable than your most stable chair–which tend to be more weighted on one side.

Buy it here: Marcy Utility Training Flat Bench

LARQ Bottle

The LARQ self-cleaning water bottle is an essential for staying healthy and hydrated. You never want to be without a water bottle, especially without the LARQ water bottle, because it self-cleans to keep your bottle and water bacteria and odor-free. Powerful UV-C LED light breaks down the DNA of bacteria and viruses to make your water safe to drink and keeps your bottle from smelling–that’s why you never need to wash it! That means less time prepping for the gym and more time actually working out.

Buy it here: LARQ Bottle, Limited Edition LARQ Bottle Sleeve

Kettlebell

Add a bit of cardio to your at-home workout routine with a kettlebell! You’ve probably seen people swing these around–the swinging motion builds a bit of resistance as you’re doing each move so you’re working out in a different way than you would with dumbbells.

Buy it here: CAP Fitness Kettlebell

Resistance bands

Resistance bands are super versatile for adding resistance to bodyweight exercises to help tone and strengthen your body. Intensify your squats, target your biceps, to strengthen and tone your back muscles and even for pilates movements.

Buy it here:

Jump rope

A great way to get your cardio in is jump roping. You always want to do a warm-up before jumping into your workout to get your heart rate up and warm up your muscles. A light jump rope is ideal for speed to get your heart rate up–boxers and MMA fighters use these to maximize cardio sessions.

Buy it here: Survival Cross Jump Rope

Medicine ball

This soft weighted medicine ball is used to add weight to exercises like sit-ups or side lunges to increase intensity. They’re a little easier to grip for certain workouts opposed to dumbbells or kettlebells–you’ll find weighted Russian twists easier with these too! You can also incorporate workouts like a squat-press-throw, v-ups, and rolling push-ups to your workouts with ease.

Buy it here: A2ZCARE Toning Weighted Medicine ball

Fitness apps

If you’re planning on working out at home and need some direction, there are some great fitness apps out there that can help guide you! Nike Training Club or NTC is one of our favorites because it’s free, has a ton of variety in terms of workouts that you could do, has video tutorials in the workouts so there won’t be too much downtime in-between moves, and sets the interval times for you so all you need to do is listen for the next move.

The gym equipment you may need will be different depending on the type of workouts you’ll be doing so plan accordingly! We think these are great basics to get you started on the right foot–or should we say… sneaker?

Categories
Lifestyle

Fourth of July Survival Pack

fireworks at night

Celebrating a national holiday comes with its fun and its consequences. Whether you’re going to be out all day in the sun, or partying ‘til the early morning, let’s make sure your well-equipped for the potential recovery the next day. Here’s your Independence Day survival pack for staying hydrated, safe, and ready for pure, uninhibited fun. 

Sunscreen

Skin damage is real, and you don’t want it. Not for your health and not for your appearance! Sunscreen protects from sun damage, premature aging, and skin cancer. You need to be wearing sunscreen every single day, and the fourth of July should be no exception! 

External charger

Bracing for a long day ahead, you don’t want to be caught with 2% battery life in a crowd and looking for your friends. You’ll probably want to take an obscene amount of video and pictures to remember this day with family and friends too, so go prepared. 

LARQ Bottle 

LARQ Bottles in Obsidian Black and Seaside Mint

Hydration is key to not getting a heat stroke! If you’re going to be enjoying the hot weather outside, make sure you’re drinking enough water. The LARQ Bottle self-cleans and purifies so you can fill up with confidence at the park water fountain, sink, or at a neighboring restaurant. Don’t leave home without yours! 

 

Cure Hydration

Drinking and being in the sun all day can drain you of energy and dehydrate you. Hydration packets that are packed with electrolytes (without the added sugar) are perfect for hot summer days like this. Carry some Cure Hydration packets with you to stay extra hydrated! 

Hat 

A hat will help block the sun’s UV-rays from your eyes and your face to add some more sun protection for you. If you’re spending a full day in the sun and don’t have time to apply, a hat is the next best thing!

 

Sunglasses

The sun’s UV rays aren’t only damaging to your skin but also your eyes. Enjoy your time in the sun without damage to your eyes and wear your sunglasses!

 

Picnic blanket

picnic image with fruit and cheese board

Photo by S O C I A L . C U T on Unsplash

If you plan on watching fireworks, a picnic blanket is always a good idea. Your friends will praise you for your preparedness, trust us. 

 

Light jacket 

We might sound like your mom chasing after you to bring a jacket, but you can’t deny that there have been oddly cold nights on the Fourth! A jacket or blanket is a good idea to bring so you can stay out later into the night and enjoy yourself without the chill–at least not that kind of chill. 

 

Eat water-abundant foods 

cubed watermelon

Photo by Alex Jones on Unsplash

‘Tis the season to stay hydrated and snack on some water-abundant foods. These include watermelon, strawberries, cantaloupe, pineapple, oranges, raspberries, cucumbers, iceberg lettuce, celery, green peppers, spinach and more! These foods are high in water content–all of which contain over 85% water! They’re also packed with vitamins and minerals that keep you hydrated and well-nourished for your day in the sun. Something tells us we’ll be sipping on a lot of smoothies and getting us some greens on our fourth. 

 

If you’re hosting this year’s Fourth of July shindig, pick up a few of these water-rich foods to keep your guests and yourself hydrated. Bonus points if you can throw a plastic-free party!

Know the signs of a heat stroke 

On a more serious note, heat strokes are very likely on hot summer days like the fourth of July. Know how to spot someone having a heat stroke or if you’re having a heat stroke yourself and alert someone right away. Get help or notify someone if you observe these symptoms:

  • Throbbing headache
  • Dizziness and light-headedness
  • Lack of sweating despite the heat
  • Red, hot, and dry skin
  • Muscle weakness or cramps
  • Nausea and vomiting 
  • Rapid Heartbeat (can be strong or weak)
  • Rapid, shallow breathing 
  • Behavioral changes such as confusion, disorientation, or staggering 
  • Seizures
  • Unconsciousness 

 

And now, we hope you’re better equipped to tackle a hot summer day like the fourth of July–and every hot day for that matter. Remember to stay hydrated and celebrate responsibly! #DrinkBrilliantly 

Categories
Wellness

Why You Should Switch to Natural Deodorant

Corpus naturals third rose deodorant

​You’ve probably heard the buzz all around the internet about natural deodorants, and you’re probably wondering–what’s the hype about? Natural deos have been on the scene longer than you think, but are gaining quite a bit of attention due to a couple of studies that may have found a correlation between chemicals used in conventional deodorants and diseases like Alzheimer’s and breast cancer.

Although results are not quite conclusive, studies have shown a possible correlation between aluminum on diseases like Alzheimer’s and breast cancer, leading to the rise of natural deodorant. Many wellness experts are urging people to put down the aluminum-laden antiperspirants and pick up natural deodorants.

Note the difference

To learn more about conventional deodorants/antiperspirants, we sat down with JP Mastey, CEO of Corpus Naturals, an all-natural deodorant company founded on creating artisanal scented deodorants that are effective and environmentally friendly. “Conventional skin products contain ingredients that are potentially harmful. Deodorants are a leave-on product meaning that you remain exposed to the ingredients for a lot longer than you would with a product you rinse off” Mastey explains. Antiperspirants–what we’ve used over the last few decades to ensure that our pits were dry even after stress or activity–use aluminum-based compounds to temporarily block your sweat ducts and stop the flow of sweat to the surface of the skin.

Deodorants, on the other hand, aim to neutralize body odor and do not control or block sweat from releasing. For this reason, some people are hesitant to try natural deodorants, but news flash–sweating is natural and we shouldn’t try to stop it from happening if it means potentially harming our health. In fact, by using antiperspirants, Mastey says “there’s a concern that [chemicals in conventional antiperspirants and deodorants] can bioaccumulate. And more concerning is that deodorant is applied near anatomy (lymph nodes, breast tissue, vital organs, etc.) that is particularly sensitive to endocrine disruptors. When you’re considering switching to natural products, deodorant is a very good place to start.”

Years of studies on the effects of aluminum-based compounds found in conventional antiperspirants have shown a potential risk for the development of Alzheimer’s and breast cancer. However, the studies do not provide solid evidence of causation, but many still prefer to err on the side of caution by using natural aluminum-free deodorants. I mean, why introduce more chemicals do your body if there are so many natural options out there?

Sensitive skin

In addition to being aluminum-free, natural deodorants are gentler on the skin so people with skin sensitivities may want to try a few natural options out if conventional deodorants aren’t working out.

Corpus Naturals, which launched in October 2018, has quickly become our favorite all-natural deodorant–even after trying out a ton on the market. It is a completely naturally-derived, effective vegan deodorant with refined, natural fragrances. It is a water-based, has a long-lasting formula using sustainable manufacturing practices, and it’s made in the USA. There are 5 scents available: No. Green, The Botanist, Santalum, Cedar Flora, and Third Rose. To make selecting the perfect scent easy, they even include a detailed description and video about each one including a chart of the notes in each scent.

Baking soda in deodorants

Baking soda is used in some natural deodorants because it is an effective natural remedy for combatting body odor but gets a bad rep for causing skin irritation and rashes. While some have exhibited such side effects, the cause is not the ingredient itself but the concentration of baking soda. It can cause rashes and irritation due to its alkaline pH if used in high concentrations. When a formula with baking soda is done right, the baking soda should not cause a reaction although a small number of people can’t use baking soda on the skin due to impaired skin function. There are natural deodorant companies who are aware of this subset that can’t tolerate baking soda though, like Corpus Naturals, that substitute baking soda with tapioca starch instead to mitigate the likelihood of irritation or rashes.

If you notice a rash forming on your underarms, discontinue use of any underarm products and seek medical attention.

Not all natural deodorants are created equal

If you’re new to natural deodorants, you’ll want to do a bit of research on the ingredients before you get started. It is quite easy for companies to get away with slapping the word “natural” on their products and this word is not regulated with household or personal hygiene products. Some natural deodorants contain fragrances (the term fragrances is typically used for artificial perfumes), or other additives that aren’t natural at all. Let’s face it, if you’re not getting the real thing, then what’s the point in shopping for “natural” in the first place?

The great thing is there are some brands out there that are all-natural and did the R&D to make their deodorant safe, effective, and environmentally friendly. Corpus Naturals’ CEO, JP Mastey (former CEO of Baxter of California), spent years developing their natural deodorants. “We have pushed the bounds of what people have come to expect from natural. Every detail is carefully considered. Even down to our green box which had to be custom made just for us to get that perfect tone of green. Our container and packaging are made in factories powered by hydroelectric energy and our fill is made with solar power”, Mastey explains, and the quality speaks for itself.

Right down to the scents, Mastey has set the bar for artisanal fragrances with scent complexities that mimic high-end perfumes without being overbearing. The result is a light scent with layers of aroma that feel like you, but without the B.O. No single-note essential oils here (because we don’t want to smell like a yoga studio). What’s more, the fragrances are created with resins, distillates, concretes, extracts, and more–nothing synthetic.

CORPUS NATURALS

To find out more about the process of how natural deodorants are created, we took the liberty to ask JP Mastey, CEO of Corpus Naturals–why natural deodorants?

JP: My motivation was personal. In 2015 I was expecting my first child. In the process of preparing our home, I went from someone that read ingredient panels to obsessing about the idea of clean and safe ingredients. All of the “natural” product I found was either not really natural, or felt like you were making a sacrifice on aesthetics, scent, texture or performance. I was prepared to do it better.

I have a lot of experience in the industry (I was the owner of Baxter of California for over 10 years before it was acquired by L’Oreal in 2013) and in the mid-2000’s we made several futile attempts on creating natural formulations and gave up since we just could not get it right. Move ahead just one decade later and natural + effective has been established. The science has delivered on the promise. The major ingredient suppliers have put major effort into making safe and bio-based alternatives and that has made product formulation easier and effective. This is what made CORPUS possible and the time was right.

There’s a lot of love that went into creating the scents that are so unique to Corpus. We asked Mastey to walk us through the process of creating these signature scents:

JP: It is not synthetic, and it’s more than essential oils. How did I create natural fragrances that smell like fine fragrances?

Let’s start with the differences. Synthetic fragrances are made of a variety of substances many of which are derived from petroleum-based chemicals. Chances are you spent most of your life spritzing the compounds on your skin unknowingly exposing yourself to potential health risks (carcinogens, allergens, endocrine disruptors, neurotoxins and more). The term “fragrance” can mask numerous ingredients that you might be trying to avoid, but end up consuming and wearing due to the cryptic nature of the term “Fragrance” on the ingredient you read.

Next, you have essential oils (oils extracted from plants). These are surely natural but are very limited in variety when it comes to perfume ingredients. They tend to lack complexity, longevity, and consistency (due to weather).

That brings us to natural fragrance and why we use it. Natural fragrance is also limited in variety, but greater options than essential oils. So while it is somewhere in the middle of synthetics and essential oils, it’s much closer to the limited range of essential oils.

Natural fragrances start with essential oils. In addition to essential oils, natural fragrances also use oleoresins, distillates, fractions, concretes, absolutes, and extracts. All of these materials are extracted directly from the plant source, but each plant releases its fragrance materials differently. So, for instance, Rosemary essential oil can be easily extracted from a plant through steam distillation, but true Vanilla comes only in an absolute.

The use of natural fragrances gives us a wider palette to work with, however, it is still very limited and challenging in comparison to the world of traditional perfumery and chemical compounds (synthetic).

Right now we are still not able to duplicate many synthetic notes with their natural equivalent. The typical Musk and Aldehyde notes that are used in perfumery are only available in synthetic form. Natural perfumery could be compared to the Vegan baker or the sugar-free confectioner. Possible, but only with a great amount of research, development, creativity, and experience can you compete with the expectations set by conventional chemistry.

Lastly, we wanted to know, what is Mastey’s favorite scent from his collection?

JP: You know it’s a little bit like asking a parent who their favorite child is. I love them all the same but in different ways. Cedar Flora was the first iteration and maybe the hardest to get right, so maybe the scent will always remind of how much effort went into the process.

 

Intrigued? Check out Corpus Naturals for more information about their all-natural deodorant line!

Categories
Wellness

How to Reduce Stress

Man sitting on couch with hand on his head

Are you feeling overwhelmed? Overworked? How about just plain exhausted mentally and physically? Yeah, we feel ya. Stress is a part of life–there’s no avoiding it given all of life’s nuances, but what we can do is manage stress in a healthy way. If we don’t it’ll just eat us up inside. For the sake of mental clarity, mental health, and wellbeing–and in observance of Mental Health Awareness Month, here are some ways you can not only manage stress but hopefully reduce it and its negative impacts on your day-to-day life.

#1 Sleep

Getting enough sleep is one of the best ways to reduce stress. When you keep your mind from resting, it’s getting overworked and overstimulated to the point of getting overwhelmed. Ever heard of the phrase “sleeping it off” or “sleep on it”? Well, getting quality sleep can help your mind to recuperate and can help you solve any glaring issue–no matter how long you’ve been trying to figure it out. Next time you catch yourself spending restless nights on a wall you’ve hit in a project, get some much-needed shuteye–you might just be overthinking it. And you might just be amazed how quickly you can solve it after some rest.

If you’re having trouble getting quality sleep at home, try a sleep vacation!

#2 Exercise

Photo by Mārtiņš Zemlickis on Unsplash

Studies have shown that people who exercise regularly are less likely to exhibit anxiety or stress. Ergo, science shows that physical stress can help relieve mental stress.

Exercise lowers the body’s stress hormone, cortisol, over time. It increases endorphins which are mood-boosters resulting in an overall happy body and a happy mind. Exercise can also help you sleep better!

#3 Essential oils

Photo by Drew L on Unsplash

Think about everything that makes up a spa, aside from the amazing massages. Some essential oils, in particular, can help reduce stress. Invest in an aromatherapy diffuser of some sort–we love this one from Vitruvi–add a few drops and curl up with a good book. The scent will permeate the room and help you decompress after a long day.

Some relaxing scents include:

  • Lavender – known to soothe and relax you, and help you sleep
  • Ylang Ylang – contains uplifting properties and can help alleviate stress, anxiety, and depression
  • Bergamot – helps to treat stress, depression, and insomnia
  • Chamomile – known to have calming properties and used as a natural anti-depressant, eases worry, irritability and reduces anxiety
  • Vetiver – used most effectively in trauma situations to help ease a person’s nerves; it calms and reassures–best for people experiencing panic attacks and hypersensitivity
  • Rose – helps reduce stress, anxiety, and depression

If you don’t have a diffuser on hand, some essential oils can be used topically (they usually come in the form of rollerballs), but make sure you aren’t allergic before use. A great substitute: candles that contain one or more of these soothing scents.

#4 Reduce your caffeine intake

High doses of caffeine can cause jitteriness, irritability, restlessness, and overall can increase anxiety according to studies. This can vary among people and dosages, but if you are experiencing that caffeine is making you anxious or jittery, consider reducing your intake.

#5 Don’t procrastinate

We all do it–sometimes things just get shuffled down our list of priorities and things just getting piled up. To avoid procrastinating, make a task list, either digital or written down, that you can refer to and follow. Schedule in time in your day to take care of a couple of things that are way overdue. The best policy is to do 1-2 tasks per day instead of doing them all in one go–which can be daunting enough to just avoid doing them altogether. Make sure you also schedule in some ‘me time’ to relax and not do anything. It’s all about balance and creating a sustainable lifestyle.

#6 Journal

Writing things down can be therapeutic if you have a lot on your mind. It can be a great option for those who don’t want to share with another person and just need to release some pent-up stress.

If what you’re jotting down is mostly negative, remember to also write some positives about your life, or things you’re grateful for. Being mindful, having gratitude, and reflecting on positive aspects of life can help you alleviate some stress and focus on the bright side even when things seem bleak.

#7 Spend time with loved ones

Photo by Jennifer Regnier on Unsplash

As humans, having a sense of belonging plays a huge role in overall happiness–it’s our nature. Even for you introverts out there (myself included), being alone all the time can take a toll on you. If you’re feeling stressed, consider asking a friend or family member to grab a bite or go out on a stroll. Some quality time, and getting a chance to vent about what’s stressing you out may do a great deal for your mental health.

#8 Practice mindfulness

Part of achieving mental clarity is being mindful–the practice of being present and reducing negative thoughts. This can help relieve stress and grant you clarity.

Meditation is one of the best ways you can start your practice and learn to be present. Don’t overthink it–just be. Check out our walk-through on how to meditate and be mindful.

#9 Physical touch

Aside from being one of The 5 Love Languages by Gary Chapman, physical touch is a great way to reduce stress and anxiety. A simple hug, kiss, cuddle or even intercourse can help you find release. A weighted blanket can also reduce stress and anxiety as well–without needing another person.

#10 Relax with music

It’s no secret that music can stimulate the brain, but it can also calm the noise in your mind. Listen to soothing jazz or classical music–anything that can help you relax. Some people might even enjoy ambient noise instead of music to decompress. Just find what fits for you, plug in, and relax.

#11 Focus on your breathing

If the stress is overwhelming you, practicing your breathing can help relieve some of that tension. Take deep breaths–this is where meditation can help as well–and try to be present instead of focusing on the stressor.

The scientific explanation? Deep breathing activates the parasympathetic nervous system that helps you relax even in periods of stress allowing you to find peace and to be present.

#12 Spend time with your pet

Photo by Marvin Meyer on Unsplash

If family and friends aren’t within reach, spending time with your pet can help reduce stress and improve your mood. When you care for a pet, your brain releases a chemical known as oxytocin that promotes a positive mood.

#13 Do something you love

Do you love to play music? Do you enjoy bowling? Do you love to play volleyball? Doing something you love can help reduce stress and release endorphins that boost your mood. If you don’t have a hobby, it might be time to find something you enjoy and make it a part of your life.

#14 The power of “no”

Taking on too much and constantly saying “yes” when anyone needs anything can wear you down. We’re human–we can’t do everything. Sometimes you need to say “no”; it doesn’t mean you don’t care or that the task isn’t important enough, and people will understand. You’ll find there is power in being able to say “no” and in being in charge of your own wellbeing.

#15 See a professional

Sometimes stress isn’t just stress; it can have underlying issues or morph into something greater. If you’re finding it difficult to manage your stress, having negative thoughts, or need someone to talk to, seeing a therapist might help. Your mental health is just as important as your physical health–if not more. Knowing when to seek professional help is the best thing you can do for yourself, your wellbeing, and for improving your quality of life.

For information about Mental Health Awareness Month or help and resources, visit: https://www.nami.org/mentalhealthmonth

Categories
Interviews

Benefits of Collagen with Sally Kim

matcha latte in a white mug

Collagen is not a new discovery in the quest to find the fountain of youth by any means but has definitely grown in popularity over the recent wellness supplement boom. A spike in wellness and a sudden interest by all genders in anti-aging has led to a lot of research to be done on beauty supplements like collagen and its efficacy.

Though, I don’t think there is enough hype around collagen given its benefits–there are SO many. Sure, there are plenty of people hopping on the beauty train–men and women included–but do we know enough about collagen to be convinced to try it out?

Is collagen a miracle ingredient? Let’s unpack that a bit.

To get the lowdown on collagen, we sat down with collagen expert, Sally Kim, founder & CEO of Crushed Tonic, and author of The Collagen Glow. Crushed Tonic is an anti-aging collagen drink mix that’s carried in Earthbar/Equinox, Sephora, KITH, Free People, and Anthropologie–to name a few.

Photo by Crushed Tonic via Instagram

She says that topical collagen is not good enough to see improvements in the skin–nurturing the skin with collagen needs to happen from the inside out. That’s why she created Crushed Tonic, which is formulated with marine-sourced collagen, cultured probiotics, 100 mcg of biotin and other superfoods clinically-proven for health benefits for skin, hair and whole-body health. Sally explains that each tonic, AKA “crush” is flavored with amazing organic superfoods like matcha, turmeric, and lucuma. Best of all, you just add water or your favorite nut milk.

Meet Sally–the founder and CEO of Crushed Tonic and author of her book, The Collagen Glow.

Can you tell me about how the idea for Crushed Tonic began?

Sally: My obsession with collagen began when I got burned from a cooking accident.

The oil melted the skin off both of my arms instantly, and I had to turn to a ton of prescription ointment and silicone patches only to find out none of it really did much for me. Unimpressed by the options out there, I ended up turning to the internet to find ways to heal my skin.

After some research, I discovered that ingesting collagen was extremely beneficial for our skin (and hair, bones, joints, the list goes on). I was super fascinated, especially because I always thought collagen was something that was topically applied or injected–and started drinking it every day. After just a couple of weeks, I saw incredible changes not just on my burns, but all of my skin, head to toe, and also my hair.

Turns out, collagen is something that’s in our own bodies–actually, the most abundant substance in our bodies second to water–and our bodies stop producing it as much when we are in our mid 20’s. Drinking extra collagen, however, offsets that decline, restoring your skin and hair to its natural beauty.

I then tried to evangelize it to my aging parents and family, and this was where I saw the problem. No one wanted to take collagen as often as I did, for how it tasted (to be fair, most collagen powders do have an unpleasant taste–often gamey tasting, like any other protein powders are); and had I not been burned, I probably wouldn’t have drunk it either.

Knowing how beneficial collagen is, I HAD to have my parents take it. So I began to flavor each mix with specific superfoods that they liked so they would drink the collagen with the beverages they were already drinking every day anyway (matcha for my mother, coffee for my dad, and hot cocoa for my brother).

After tasting and testing for months, getting it so that the collagen flavor was undetectable, and hearing my friends and family rave about how amazing it tasted–that’s when Crushed Tonic was born.

My mission is to bring more focus and attention to supplements, specifically ingestible beauty (AKA beauty from within)–the concept that when it comes to healthy skin and hair, what you put in your body is just as important, if not more important than what you put on it.

It’s difficult for anyone to consume ALL the recommended nutrition needed daily, which is why vitamins and supplements are so great for filling in those gaps in your diet.

Photo by Crushed Tonic via Instagram

What is Collagen?

S: Collagen is a natural protein that our bodies produce. Fun fact: collagen is the most abundant substance in our bodies after water!

Collagen is a major structural component of the human body (different types of collagen make up our skin, bones, muscles, and joints) and we depend on collagen to keep our skin plump, hair strong, bones healthy, joints lubricated, and digestive system working smoothly.

Why do we need to take collagen?

S: Though our bodies are able to produce ample amounts of collagen when we are young, unfortunately, sometime after the age of 25, our bodily production of collagen begins to decline at a rate of 1.5% per year (in addition to the decline in the quality of the produced collagen). By our mid-40’s, our collagen levels may have fallen by as much as 30%.

Without collagen, our cells lose structure, increasingly becoming weaker, stretchier, and thinner–and essentially, this decline is the true cause of many of our skin woes like wrinkles, fine lines, dark circles, dry skin, and cellulite.

What are the benefits of collagen?

S: Ingesting collagen helps us keep our skin supple, elastic, and hydrated. With more collagen to lock in the moisture within every cell, our skin will stay hydrated and taut.

Collagen is a miraculous superfood that is good for you, from head to toe, though the industry emphasizes collagen’s benefits on skin*. Because collagen is a complex protein that contains EIGHTEEN out of the twenty existing amino acids found in our bodies, these eighteen amino acids, when ingested, support all of the different various functions of our body in different ways: our skin, hair, brain, bones, teeth, nails, heart, digestion, muscles, weight, mood, virility and even sleep.

*After just 12 weeks of daily consumption (10g/day), surveyed respondents in our focus group noticed a decrease in wrinkles, increased skin hydration, increased skin firmness and decreased joint pain.

Here are some benefits to taking collagen I’ve listed in my book:

  • Skin benefits
    • Diminished dark circles and puffiness around the eyes
    • Minimized appearance of pores
    • Reduction in the visibility of cellulite
    • Diminished visibility of scars
    • Overall restored brightness of skin
    • Overall more hydrated skin
  • Detox & Improving Liver Health
  • Hair
  • Brain Health: Mood, Anxiety, and Sleep
  • Joints
  • Bones and teeth
  • Nails
  • Heart Health
  • Digestion
  • Muscle tissues, ligaments, and tendons
  • Metabolism and weight loss

What is your philosophy on beauty and wellness?

S: I’ve come to realize that I am the happiest when I am the healthiest–mentally and physically. I also look my best when I’m the happiest so for me, healthy is where I invest the most. When it comes to healthy food, supplements, fitness, and mental health, there is no such thing as too expensive or too often.

That’s why I love my LARQ bottle so much–it helps me drink so much water as it purifies tap water, and when I’m at the airport, I can use it at water fountains and not have to spend $10 on bottled water!

What are some of your favorite ways to take collagen?

I like to make lattes as soon as I wake up! I like to warm up oat milk and add the matcha crush (essentially 1 serving of organic matcha, 10g of collagen, 1 billion CFU of probiotics, and 1000 mcg of biotin). I’ll use an electric whisk to mix it so there are no clumps.

How do you ensure the absorption of collagen?

I recommend ingesting collagen in the morning, before having any other foods, when there’s nothing in your stomach so your body can digest the collagen before anything else. You want the collagen to be in your bloodstream in its present form, not digested by stomach acid and mixed in with other food during the digestion process. You’ll also see that this helps with other things as well–like keeping you full and feeling satiated until lunch!

I also like to eat fruits with vitamin C, like oranges or tangerines since vitamin C is known to boost collagen production! According to the Linus Pauling Institute researchers at Oregon State University, vitamin C has a distinct role in collagen synthesis; without vitamin C, our body is slower in healing wounds and producing collagen. Thus, it makes sense to have some vitamin C added to your collagen supplement.

What is the recommended potency or daily value of collagen to see benefits of collagen?

This varies per person, age, and his or her body type, the health of their kidneys (too much protein can lead to kidney stones), and also depending on what collagen they are drinking–or how bioavailable the collagen is.

Going overboard with anything can be harmful–even drinking too much water can be harmful to you! So I recommend that those starting to take collagen ease into the routine by taking 5g for a few days first, and then 10g, and then cap it at 30g.

Do results vary from taking collagen? If so, how does it vary? Does it depend on age, diet, or lifestyle?

Yes! It’s very important to note that not everyone will see the same results that I have seen given the differences in lifestyle and diet. Also, it took more than 2 years of drinking collagen DAILY for my skin and hair to get to where it is now!

Some people may take longer to see results, especially if they are smoking or drinking alcohol excessively. The benefits of collagen will definitely be harder to see (as those habits will erode your collagen levels).

When it comes to age, it is better to start taking collagen earlier than later, as you will be taking a more preventative approach; however, collagen doesn’t discriminate!

I keep a gluten-free and dairy-free rule and do not consume anything “white” very often. White is an unnatural color for food: sugar, flour, cheese, and milk. I also recommend staying away from processed foods as much as you can; long story short, they’re bad for you.

 

If you were considering taking collagen as a supplement to your diet–whether to prevent signs of aging, to reduce them, to encourage joint health, or even to reduce the visibility of scars–I hope you learned a thing or two about it to help you make the best decision for your lifestyle!

Results of taking collagen supplements may vary. Consult your doctor or physician before taking any supplements.

This post is not sponsored. 

Categories
Travel

​How to Beat Jet Lag Before it Happens

What is jet lag exactly?

Well, jet lag or jet lag disorder is a really not-fun consequence of taking long-haul flights. Our bodies struggle when crossing time zones because they’re already accustomed to a certain sleep-wake cycle. This is a result of a disturbed circadian rhythm that throws your internal clock off balance. Other functions such as hunger and bowel movements will take time to catch up to the local time at your new destination. The more time zones you cross, the worse jet lag can get. If possible, try to avoid back to back flights that cross multiple time zones. It’ll ease up your jet lag symptoms (being on a plane for that long wouldn’t be ideal anyway. You’ll thank us later).

Some jet lag symptoms include:

  • Headaches
  • Insomnia or sleepiness
  • Fatigue
  • Stomach pain, constipation or diarrhea
  • Difficulty focusing or concentrating
  • Changes in mood

Traveling is fun, but the jet lag is seriously something we can do without–wait, that was an option? Yep. It’s actually really easy to avoid jet lag or travel fatigue! The factors leading to this symptom is primarily sleep-deprivation or dehydration. Chances are being sleep-deprived means you’re gonna have a rough go at it because your body clock hasn’t fully adjusted. By taking steps ahead of time to adjust your body clock, you just might be able to successfully beat jet lag.

Tips for Avoiding Jet Lag

  1. Plan ahead
    Do you sleep well on planes? If so, choose a red-eye flight where you’ll be able to catch a good night’s rest before arriving at your destination–refreshed and awake for daylight. If not, choose a flight where you will land closer to the evening at your new destination so you can sleep when you arrive. This will help you reset for the first day you arrive. If it’s your first time flying on a long-distance flight, you should probably stay away from red-eye’s until you know for sure if you’re able to sleep on a plane. It should be easier to stay awake on a plane than to fall asleep, so you can gauge for your future trips after trying it out the first time. Sleep deprivation plays a huge role in one’s jet lag symptoms. Unless you have unlimited PTO, you’ve probably already planned something on the itinerary for the moment you land to maximize your time. If it’s possible, try to schedule your flight a day before you have any activities to attend. If you weren’t able to adjust to your new time zone upon arrival, at least you have the breathing room to catch some sleep and be awake for your adventures the following day. When selecting your seat, you can also try to find a window seat where you won’t be disturbed when you’re trying to rest.
  2. Adjust your sleep schedule ahead of time
    Start a few days before your trip, either sleeping a little earlier if your new location is behind on time or sleeping later if it’s ahead. Your new schedule will help you get acclimated to the new destination time. Your biological clock will thank you. Tip: set your watch to local time at your destination. That way, it’ll be easier to close the gap of time to your new sleep schedule. If you have a hard time sleeping earlier, melatonin may be a good option to help you. Be sure to follow instructions for use beforehand and look for the words “non-habit-forming” on the label. If melatonin works for you, you can even bring it along on your trip to aid in getting your body clock on schedule. Avoid taking other over-the-counter “jet lag cures”–some can actually make symptoms worse and don’t agree with cabin pressure.
  3. Don’t nap longer than 30 minutes on ‘daytime’ flights
    If you’re taking a flight when it’s daytime at your new destination, try not to nap for longer than 30 minutes at a time. Doing this will prevent you from restlessness later when you land and it’s nighttime at your new time zone.
  4. Avoid drinking coffee, tea, or alcohol.
    We know, this can be hard, especially when you’re working on a flight or if you’re on vacation, but caffeine and alcohol are known as diuretics, which means they’ll actually dehydrate you–resulting in grogginess and sometimes even headaches.
  5. Drink lots of water
    Experts recommend drinking 6-8 oz of water per hour of flight to deter jet lag symptoms.
    We mean it. Even though it may seem like a hassle to constantly need to use the restroom, it’s a small price to pay for staying hydrated and diminishing the effects of jet lag.
  6. Take an empty reusable water bottle with you.
    Once you pass TSA, you can fill it up at a water fountain. Questionable water? Swap your regular water bottle for the LARQ self-cleaning water bottle so you always have clean water at your fingertips.
  7. Take walks
    Turns out, getting up to go the restroom more often will benefit you here! Taking walks–even if they’re short–can help improve circulation. Your body will thank you.

So you see, it’s easy to travel without the dreaded effects of jet lag. Try these simple methods to avoid travel fatigue, so you can not only survive a long flight, but THRIVE.