HEALTHY LIVING
Essential Oil Guide.
Published
7 years agoon
By
FAB.NG1. Lavender.
Used to relieve pain, to treat skin disorders like psoriasis, reduces redness/itchiness, kills hair parasites, improve digestion, stimulates urine production and improves blood circulation.
2. Lemongrass.
Used to help with inflammation, helps with hair loss and other scalp problems, kills internal and external bacteria, bring down a fever and helps with digestive issues.
3. Patchouli.
Soothes inflammation and irritation, inhibits fungal infection, helps with immune system, reduces body temperature, helps boost sex drive and deodorizes.
4. Peppermint.
Relieves upset stomach and IBS, used as a decongestant, pain reliever, helps with nausea, cracked lips, lice and other scalp conditions and helps manage stress.
5. Tea Tree.
Helps with acne, dandruff, fungal infections and bacteria infections, and relieves chest ingestion.
6. Grapefruit.
Helps with circulation, allergies, depression, digestive function and the immune system.
7. Eucalyptus.
Treats inflammation of respiratory tracts, coughs, asthma, bronchitis, sinus pain, used as an antiseptic, insect repellent, and treatment option for wounds, burns, and ulcer.
Source;
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Getting enough sleep is just as important for a healthy lifestyle as eating well and exercising regularly. In fact, we spend roughly a third of our entire lives asleep, highlighting how crucial sleep is for our overall health and well-being. Unfortunately, the recent heatwave plaguing Nigeria has made it difficult for many to catch a good night’s sleep.
While you might not be able to control the weather, there are definitely steps you can take to improve your sleep habits and encourage a more restful night.
The following tips offer simple yet effective strategies to help you achieve better sleep and wake up feeling refreshed.
1. Stick to a sleep schedule
Achieving a good night’s sleep is vital for a healthy lifestyle, along with maintaining a balanced diet and exercising regularly. Experts recommend adults aim for seven to nine hours of sleep each night, but for a safe and reliable sleep schedule, eight hours is a good target.
A well-rested body is key to feeling energised and active throughout the day. Make sure you prioritise getting eight hours of sleep each night to allow your body to fully recharge.
Here’s a tip to regulate your sleep cycle: try going to bed and waking up at the same time every day, even on weekends. Consistency helps your body establish a natural sleep-wake rhythm. If you find yourself struggling to fall asleep after 20 minutes of tossing and turning, get out of bed and engage in a calming activity like reading, listening to calming music, or listening to a podcast. This will signal to your body that it’s not quite sleep time yet.
Finally, if you know you won’t be able to get a full eight hours of sleep at night due to unforeseen circumstances, try to catch up on some rest during the day with a short nap. Remember, napping for too long can disrupt your nighttime sleep, so keep it short and sweet.
2. Pay attention to what you eat and drink before bed
Pay attention to your bedtime snacks and drinks. Don’t hit the hay with an empty stomach, but avoid heavy meals within a couple of hours of bedtime. Opt for a lighter option if you feel hungry in the evening.
Skip the stimulants before bed. Nicotine, caffeine, and alcohol might seem tempting in the evening, but they can wreak havoc on your sleep. Nicotine and caffeine are stimulants, and their effects can linger for hours, making it difficult to fall asleep and stay asleep.
Even though alcohol might lull you into sleep initially, it disrupts your sleep cycle later in the night, leading to fragmented sleep and leaving you feeling tired in the morning.
3. Give yourself a room worthy of sleeping
Your bedroom environment plays a big role in getting a good night’s sleep. Aim for a cool, dark, and quiet space. Light exposure in the evenings can make it harder to fall asleep, so consider using room-darkening shades or an eye mask to block out any light.
Similarly, the blue light emitted from electronic devices like phones and laptops can disrupt your sleep cycle. Avoid using these screens for at least an hour before bedtime.
If noise is a concern, earplugs can help muffle distracting sounds. To cool down the room, you can use a fan or air conditioner (depending on the climate). The key is to create a comfortable and relaxing atmosphere that helps you drift off to sleep easily.
4. Limit long daytime naps
Long naps during the day can make it harder to fall asleep at night. To avoid disrupting your nighttime sleep, limit naps to a maximum of one hour. Ideally, try to schedule naps for earlier in the day. This is why most parents avoid letting their kids sleep around 6-7 pm; they know it will affect their nighttime rest.
If you work night shifts and need to nap late in the day to catch up on sleep, that’s perfectly understandable. However, try to adjust your schedule whenever possible to avoid napping too close to bedtime.
Regular physical activity is fantastic for your overall health and well-being, and it can even improve your sleep quality. However, avoid strenuous exercise too close to bedtime, as it can energise you and make it harder to fall asleep.
5. Avoid overthinking before bedtime
A relaxed mind is key to a good night’s sleep. If worries and anxieties are swirling around in your head, it can be difficult to drift off. Here are some tips to help you clear your mind and prepare for sleep:
- Unburden your mind: Take a few minutes before bed to jot down any worries or concerns that are on your mind. Putting them on paper can help you let go of them for the night, knowing you can address them tomorrow.
- Embrace relaxation techniques: Consider incorporating stress management practices like meditation, yoga, or light exercise into your evening routine. These activities can help calm your mind and body, preparing you for sleep.
- Find your calm zone: Soothing music or calming podcasts can also be helpful tools for quieting your mind and promoting relaxation before bed.
- Don’t bottle it up: If you find yourself lying in bed dwelling on worries, it’s best to address them. Get out of bed, jot down your thoughts, or try a relaxation technique. Going to sleep with a racing mind will only make it harder to fall asleep.
6. Contact your healthcare provider
Even if you follow all these tips for a good night’s sleep, there might still be times when you struggle to fall asleep or stay asleep consistently. If this becomes a regular problem, it’s important to talk to your doctor.
They can help identify any underlying medical conditions that might be affecting your sleep and recommend the best course of treatment to finally get you the restful sleep you deserve.
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HEALTHY LIVING
You Don’t Need To Love Yourself Before You Can Love Someone Else, Here’s Why
Published
2 months agoon
March 9, 2024The idea that loving yourself is a prerequisite for receiving love from others is a common misconception, and you may strongly disagree. Read on and find out why.
Questions like “Will I only attract people who will hurt me?” and “Do I need to be ‘fixed’ before anyone can love me?” would plague your mind. This fear is a significant barrier to experiencing authentic connections with others.
While cultivating self-love can undoubtedly enhance your relationships, it is crucial to understand that it’s not a mandatory step before allowing yourself to love and be loved by others. It’s a journey, not a destination, and often unfolds through the very act of connecting with others and experiencing their acceptance and care.
Why do people say you need to love yourself before loving others?
Loving yourself doesn’t mean you always feel good; it means knowing you deserve respect and kindness, even when you make mistakes. It’s about focusing on how you feel about yourself, not just how others see you.
For example, after a date, focus on your own experience rather than obsessing over whether they liked you. If you fail a test, don’t beat yourself up. Instead, make a plan to improve.
Without self-love, you might feel worthless and struggle to believe that you deserve healthy relationships. You might even be drawn to people who confirm negative beliefs about yourself. This can be especially true if you have faced rejection or disapproval in the past or belong to a marginalised group.
Remember, we often gravitate towards what feels familiar, even if it’s not what’s truly good for us.
Why it can be ‘harmful’ to think you must love yourself before loving others
Loving yourself is great for relationships, but it doesn’t have to come before them. Waiting to love or date until you’re completely healed might hold you back. Healing often takes a long time, and healthy relationships can actually support that process.
You might be feeling anxious or scared about being in a relationship, and that’s okay. Healing can also happen through connection with others, not just by yourself. Therapy works because of the relationship between the therapist and the client. We also know that physical touch can help us feel less pain.
So, you can learn to love yourself and heal while being with a loving partner who supports you on that journey.
How the love of someone else can help you achieve self-love
While self-love is important, it’s not a requirement for having healthy romantic relationships. In fact, opening yourself up to love can actually be a step towards self-love in itself.
Here’s why:
- A new perspective: A loving partner can offer a different perspective on your perceived flaws. They might not share your negative view, and their acceptance can help you see yourself in a more positive light.
- Healing through connection: Hiding your vulnerabilities hinders healing. Sharing them with a loving partner can create an opportunity for the support and care you might have been missing.
- Validation and understanding: A healthy partner might validate your feelings, even those you perceive as negative. For example, they might see your anger as passion, and their appreciation can help you see it differently.
- Acceptance can lead to self-acceptance: When someone accepts and appreciates parts of you that you dislike, it can lead to a more accepting and compassionate relationship with yourself.
Instead of focusing on whether you’re “ready to be loved,” consider asking, “Am I ready to be honest with myself and others as we grow together?” This shift in perspective emphasises the journey of self-discovery and growth that can be fostered within a loving relationship.
Remember, self-love and healthy partnerships can be mutually reinforcing. By opening yourself up to love, you may find unexpected support and even discover new aspects of yourself that you appreciate.
How to work towards self-love while in a relationship
1. Practice vulnerability with a partner you trust
Exposing your vulnerabilities can be daunting. You might fear rejection if you reveal your perceived flaws. However, this fear is simply your brain’s natural defence mechanism, trying to protect you from potential harm.
On the other hand, our emotional core yearns for connection. True connection often requires taking risks and being vulnerable. Sharing your vulnerabilities may feel like a leap of faith, requiring courage and perseverance, but it can ultimately lead to deeper and more meaningful relationships.
2. Focus energy on developing self-compassion
While loving every aspect of yourself, even the wounded or broken parts, isn’t a prerequisite for being loved or loving others, acknowledging and understanding these parts is essential. This involves developing a relationship with them, enabling you to share them authentically.
The journey starts with self-compassion. Instead of harsh self-criticism, explore the origins of your negative self-image. This means observing and accepting these parts without judgment, simply acknowledging their presence.
The benefits extend beyond you. Research shows self-compassion translates to being more caring and supportive and less aggressive and controlling within relationships.
Additionally, studies indicate that both individuals with self-compassion and their partners experience higher overall well-being. This means that even if you haven’t reached a point of self-love, working on self-compassion can significantly benefit your relationships.
Developing self-compassion involves three key elements:
- Self-kindness: treat yourself with warmth and understanding, replacing self-criticism with support during difficult times.
- Common humanity: recognise that everyone experiences challenges and hardships throughout life. You are not alone.
- Mindfulness: acknowledge and accept negative emotions without judgment. Instead of identifying with them, simply observe them. For example, instead of saying “I am an angry person,” say “I am feeling angry right now.”
By practising self-compassion, you can embark on a journey towards a healthier relationship with yourself and, ultimately, healthier relationships with others.
3. Practice owning your stuff (rather than trying to be “healed”)
Owning your “triggers” in relationships doesn’t mean instant solutions. Instead of hiding or blaming your partner, take responsibility for your feelings and how they affect your interactions. For example, acknowledge that criticising your partner for abandonment might stem from your own past experiences, not their current actions.
Reflect on these questions:
- What parts of myself do I struggle with?
- Where do these struggles come from?
- How do I react to these parts?
- How do they affect my relationships?
- How can I take responsibility for them?
- Can I change the story I tell myself from “what’s wrong with me?” to “what happened that made me feel bad, unworthy, or unlovable?”
These questions can guide you as you address your vulnerabilities and work towards self-acceptance, even while experiencing love and giving it in return.
While you hope to find self-love on your own, recognise that for some, the love from others can be a powerful force that paves the way towards self-love. Ultimately, a partner’s love and acceptance of your perceived flaws can help you accept them yourself and maybe even love them one day.
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HEALTHY LIVING
Tattoo Inks Contain Ingredients Linked To Cancer And Organ Damage
Published
2 months agoon
March 4, 2024A recent study has unveiled a concerning truth about tattoo inks. Many popular tattoo inks contain hidden ingredients linked to serious health problems, including cancer and organ damage. This raises significant concerns for the millions of people who have tattoos or are considering getting one.
While the desire for self-expression through body art is undeniable, the potential long-term health risks associated with certain inks cannot be ignored. Understanding the potential health risks and making informed decisions is crucial for protecting your well-being.
More Details About The Study On Tatoo Inks
Binghamton University scientists recently revealed a concerning truth about tattoo inks. Many popular inks contain hidden ingredients missing from the label, raising serious health concerns.
The study analyzed 54 inks, finding 45 had unidentified additives or pigments. These unknown substances may harm your health, with some linked to organ damage.
Tattoo ink has two main parts: pigment (color) and carrier (delivery solution). The pigment, like blue pigment or titanium dioxide, provides the color. The carrier solution, on the other hand, delivers the pigment deep into your skin’s middle layer.
The study identified worrying additives like polyethylene glycol, linked to kidney problems, and 2-phenoxyethanol, potentially causing lung, liver, and nervous system issues at high doses. The National Institutes of Health warns of this substance’s possible toxicity.
Between 2003 and 2023, there have been 18 instances of tattoo ink recalls due to contamination with various microorganisms, some of which are known to cause severe infections.
The European Union enacted a ban on two widely used green and blue tattoo inks in 2022. The union cited the presence of potentially harmful chemicals in these products.
Dr. Swierk and his research team emphasized that their goal is not to cause unnecessary fear among people with tattoos but rather to shed light on the composition of commonly used tattoo inks. They hope this information will encourage both manufacturers to revise their production methods and tattoo artists and their clients to advocate for clearer labeling and higher manufacturing standards.
These developments come amidst a growing trend of tattoo popularity around the world today. In America, for example, over 100 million people currently have at least one tattoo, with nearly half of all adults between the ages of 30 and 49 sporting tattoos, according to a Pew Research Center study.
In Conclusion
While the allure of self-expression through tattoos remains strong, the potential health risks revealed by this study cannot be taken lightly. This study highlights the importance of raising awareness about the potential health risks associated with certain tattoo inks.
The future of tattoo inks requires stricter regulations and greater transparency from manufacturers. Until then, you hold the power to make informed decisions about their bodies. Choosing a responsible tattoo artist who prioritizes safety and transparency is crucial.
While further research is needed to fully understand the long-term effects of these chemicals, individuals must be informed and make informed decisions before getting a tattoo.
Check here for more updates.
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