Environment Archives - Mindfully Written

Do You Know What’s In Your Cosmetics?

Do you ever think about the products you put on your body every single day? Most people don’t. I almost typed “women” instead of “people” but this is one big misconception. We think of cosmetics are meaning make-up and specific to women, but they are much more than that. Every single product you use on any part of your body for beautification or cleanliness is a cosmetic. From toothpaste to hair gel to foot scrub, they all count. Most people use 10 or more cosmetics every day, although I’m willing to bet its many more for a lot of people. Look in your medicine cabinet, in your bathroom drawers and cabinets. That’s a lot of product, right?!

Secret Ingredients

Now did you know that the ingredients that go into these products that sit on your hair or skin or eyelashes aren’t really regulated? It’s true, many products include endocrine disrupters, known cancer-causing agents and products commonly causing rash or other symptoms. No one really oversees this and ingredients don’t have to be considered safe before they can go in something. What makes it more scary is that even if you think you’re buying natural products from trustworthy companies, it’s hard to really know what’s in your products. It’s a scary business and you could be slowly poisoning yourself or putting cancer-causers on your skin (which then absorbs into your bloodstream) on a regular or daily basis. Think lead, formaldehyde, parabens, BPA and arsenic.

What To Do About It

Now, if this is new info, don’t freak out! You have control over your health and over the products you choose to use. The easiest way to find out the potential harm from your favorite products is the Environmental Working Group’s Skin Deep Database. Go there. Now. Search your go-to products and take in the information. Then, you don’t have to change. It’s your choice, but knowledge allows you to make an informed, conscious decision about how you choose to live your life.

If you’re interested in learning more about this topic, the cosmetics industry and how it affects your health, check out this article I wrote for Boulder Magazine.

Finally, I’m interested in your thoughts on this topic. No judgement – just curiosity. Do you use a lot of cosmetics? Does the lack of regulation and potentially harmful ingredients scare you? If you checked out the database, what did you learn? Will you change your products or are you happy with what you use?

{Photo Credit: Steve Isaacs}

Not Just a Fireball in the Sky: Health Benefits of Sunshine

by Amber Erickson

It’s hard to deny that the sun is pretty powerful. It gives us tons of light, it helps plants grow and without it, we wouldn’t survive.

Yeah, it’s that important. We often talk about the harm the sun can do – like sunburns and skin cancer – but we fail to talk about the good it does for our health. Here are a few of the health benefits of sunshine – the first obviously being vitamin D.

Disclaimer: While your doctor and dermatologist would never suggest going outside without protection, I advocate for 15 minutes of unprotected sunshine per day. The reason for this is because sunscreens, especially the strong ones (full of chemicals by the way), are designed to protect your skin from the sun’s rays. But to get the maximum benefit of the sun, we need at least a little time where we can fully absorb their benefits. Keep it short and if you’re out more than 10-15 minutes, then put on a hat, long-sleeves or chemical-free sunscreens.

Health Benefits of Sunshine

1. Vitamin D: This simple little (necessary) vitamin has become common knowledge over the past couple years. Everyone’s talking about it and for good reason. Many of us, especially those living in areas with minimal winter sunshine, are deficient. (A simple blood test at your doctor’s office can determine if you’re deficient). What happens is the body absorbs sunlight and turns it into vitamin D (kind of like plants).

Sunlight has also been found to decrease the risk for certain cancers, delay onset of eye issues like cataracts, lower blood pressure and may reduce the risk of type-2 diabetes. Vitamin D (even in the form of supplements in the winter) may also strengthen the immune system.

Not to mention, vitamin D is necessary for the body to properly absorb calcium. This equates to strength and health of bones and teeth, meaning sunshine can help keep your bones strong and healthy.

2. Mood Enhancement: Anyone with a case of the winter blah’s can see the way sunshine improves mood. It makes us feel happier, more alert and ready to tackle life. Everyone seems more cheerful and full of hope. The first nice days in the spring, everyone wants to get out and bask in the warmth and promise of a sunny day.

3. Sleep: Anyone who has spent a long day outside knows that it can knock you out. Call it sunshine or fresh air or whatever, but sleep comes easily after a day of outdoor work or lounging on the beach. The sun is tied to circadian rhythms (clearly), and these rhythms affect the normal process of night and day, sleep and wake, etc. Getting a bunch of sunshine actually stimulates the production of hormones (like melatonin) that affect your ability to fall asleep and stay asleep. So sunlight helps you sleep restfully. That’s a good thing for health in a ton of ways.

4. Exercise: So this isn’t as clear of a connection, but sunshine helps us be more active. Really, who wants to go out in 20 degrees and cloudy? No one. But 60 and sunny and everyone crawls out of their winter holes and embraces the sun. A nice day versus a crappy day can determine whether we get out and do something active, so the sun surely helps us be more active and thus, more healthy.

Although being happier, more active, sleeping better and cutting risk of cancer and stroke is great, this is just scratching the surface. On an evolutionary level, the sun – and the fact that Earth is close enough, but not too close to it – is instrumental. We wouldn’t be here without it, so it makes sense that it has far more power and benefit than we can even understand.

If it’s sunny where you live, get out and enjoy it. Eat your lunch outside, take a short walk, take the dog for a hike, take a family bike-ride, play with your kids at the park, start your garden or just sit on your patio with a glass of wine. Whatever it is, even if you just look up and acknowledge the sun as you’re walking from your car to work, just remember its there. Remember it matters and take a few moments to admire it’s awesomeness. Bonus points for lifting your gaze, closing your eyes and just taking it in. It’s impossible not to smile as you gaze up and feel the warmth.

What do you like to do to get outside in the sunshine? Do you feel its benefits? Share your experiences in the comments. I’d love to hear from you and learn from you.

Save Your Sanity With These Simple (& Cheap) Self-Care Ideas

by Amber Erickson

The concept of self-care is pretty simple: the things you do to take care of yourself. Easy enough, right?!

Unfortunately, most of us don’t really take care of ourselves to the extent we need to live happy, healthy, vibrant lives. We focus on taking care of family, working, sleeping, eating and maybe fitting in a workout or sparse social life. What we fail to realize is that taking time to nurture all of our needs is the only way to feel whole and complete and prevent dis-ease. These needs include physical, emotional, spiritual, social, environmental, intellectual, etc.

Self-care is often talked about in two circles – mothers and health care providers. These two groups seem separate but have many of the same characteristics. They are so busy providing, nurturing and giving that they have nothing left for themselves. But then not giving to themselves starts a downward spiral of guilt, fatigue, exhaustion and then eventual breakdown or burnout. Parents need adult interaction. They need time away. Nurses need to take lunch breaks. They need relaxing days off. While the topic of self-care lends itself nicely to women who try to do too much, it’s absolutely applicable to men as well. The stress of trying to be the breadwinner and the unrealistic cultural ideal of what a good husband/father/man is can create unnecessary pressure to do more and be more.

Regardless of your lot in life, this all sums down to one simple idea: We all need to take care of ourselves. Period. If you want to be healthy and happy, you have to take care of yourself every day, not just when things go wrong.

If you’ve never thought much about taking care of all sides of yourself, here is a simple list of ideas to get started. Remember that self-care doesn’t have to be expensive or extravagant. Sure, an exotic vacation every year does help to relax, unwind and rejuvenate, but the effects are short-lived. The day-to-day self-care is what really helps you be more patient, more present and more calm everyday. While it’s common to think self-care time takes away from family or work time, think of it this way: Self-care allows you to be a better mom/partner/employee/etc. Taking care of yourself means you have more to give others.

If you still need help getting there mentally, think of it as an investment. Each time you take care of yourself, you’re making a positive contribution to your sanity, your household, your workplace and your community. Giving all the time only leads to resentment, frustration, anger, short-tempers and hostility. Which do you choose?

So what now? What does self-care look like and how can you get started?

Here are just a few ideas. Self-care is a personal process – you need to find what soothes, satisfies and restores your spirit.

Exercise
Take a class (yoga, pilates, zumba, etc.)
Eat Right
Try something new (that’s fun) – bonus for bringing your significant other or friend along
Laugh
Play
Maintain good hygiene
Meditate
Practice yoga or other movement therapy
Take walks (bonus for bringing your furry friend with)
Spend time outdoors
Read (for fun)
Draw, paint or use your creativity
Get a massage
Go out on a date (without your kids)
Take a vacation (even something simple close to home)
Knit, sew or make things
Prioritize personal development
Practice relaxation techniques (guided imagery, visualization, progressive relaxation, breathing, etc.)
Consult an expert (psychotherapy, marriage counseling, yoga therapist, life coach, personal trainer, etc.)
Reduce screen time (put down the phone and step away from the TV)
Make a lunch or coffee date with friends (positive, loving friends only – no negativity and gossiping)
Take a bath

As you can see, the options are quite diverse, cover a variety of price points and are of varying length or commitment. The goal is to do some self-care every. single. day. Your health, happiness, sanity and life satisfaction will thank you.

Now it’s your turn. How do you take care of yourself? Share your favorite self-care techniques and experiences in the comments.

How to Use a Neti Pot to Stay Healthy

by Amber Erickson

The neti pot is one of those health store contraptions that looks easy enough but causes some real confusion. If you’ve never tried it, there are a couple tips and tricks to make it easier and more pleasant. There are also a few things you should know about the neti pot and how to use it safely.

The neti pot is usually used to keep illnesses at bay and shorten the duration of sinus issues or colds. When you’re healthy, it can also help you breathe more freely and maintain health. You can find simple neti pots for cheap at drugstores or health food stores. The key to the neti pot is the saline solution and water solution which flushes allergens, dirt and other debris from the nasal passages and loosen thick mucus. You can either buy special neti pot salt or use regular table salt. Be sure to use either purified water or boiled tap water – in rare cases, unclean water could introduce nasty bacteria into the body and/or brain. There has been deaths from unclean neti pot water, so this is potentially serious. If you’re concerned, keep a jug of filtered water on hand just for neti use. It’s best to use warm water (but not too hot).

Step-By-Step Guide For Using a Neti Pot

According to Ayurveda, an ancient medical system from India, using a neti pot could be on your list of daily cleansing activities, so it’s safe to do regularly, even several times a day when you’re sick or at the beginning of allergy season.

To start, get out your neti pot and fill it with warm water and your preferred salt. In general, you want 1/4 teaspoon to 8 ounces of water. Too much or too little salt could cause a stinging sensation.

Once your supplies are ready, get into an athletic stance. Make sure you’re stable and leaned far enough over the sink to not make a mess. Place the long end of the pot into your right nostril, making sure it’s far enough in so water doesn’t spill everywhere but not too far to be uncomfortable. Now, before you tilt the pot, take a deep breathe in your mouth and as you exhale out your mouth, tilt your head far until you start feeling water enter your nostril. Try to take slow breathes using only your mouth. A nose breath and you’ll be coughing for sure. A couple seconds after the water starts, you’ll see it start dripping out of your left nostril. You’ll have to play around with the amount of head tilt versus pot tilt to find what works. If you are especially stuffy, it might take a couple seconds (along with some pressure) before you start seeing the trickle. Let the water slowly run in your right and our your left for several seconds – shorter at first until you get used to it. Then tilt your head back upright, remove the pot from the nostril and let any excess salt water run out. Then insert the pot into the left, tilting the head to the right and doing the same thing on this side. I normally alternate back and forth until all the water is gone. (If you need a visual, this video is pretty good.)

Once the water is gone, set the neti pot aside and find a towel to clean up any leftover water on your face. This could be a bit messy, especially when first staring out. Then, use a tissue and gently blow your nose to remove excess water and any loosened mucus. This could take a bit. There are some crevices in the nasal passages that could hold onto water, only to drip out when you take a different position, so if you are worried about that, take your time and move your head in different directions to get the last of the water. Finally, and this is very important, lubricate the nostrils. Salt water, although great for flushing and removing unwanted stuff, is also very drying. It’s best to use nasya oil to reintroduce moisture into the passages. The traditional way to use nasya is to lie on your back with your head leaning off, say, the side of your bed. This way you can drop a couple drops of oil directly into the nostrils at an angle where none will drip out. Hold your right side shut as you drop nasya oil into the left and inhale quickly to sort of snort the oil up. Repeat on the right side and use a tissue to clean up any oil that dribbles out. Alternatively you can drop some oil on a clean finger and quickly run the oiled finger around the nostril and then hold the opposite nostril shut and snort. This is a bit more user friendly.

There you have it. You did it! The first couple times you try neti pot, it might be uncomfortable. If you have a lot of blockage, you might feel some pressure and if the salt water ratio or water temperature isn’t quite right, you might feel a little stinging. If you’re serious about giving this a try, especially if you have chronic respiratory illnesses, stick with it. It gets easier and less awkward – I promise!

Now it’s your turn. Do you use a neti pot? What other tips and tricks can you share?

{Photo Credit: dennis}

How to Prevent Spring Allergies

by Amber Erickson

It’s still winter, but if you’re one of the many people who are plagued every year by spring allergies, now is the time to start preparing yourself. You might be able to prevent spring allergies, but you must start acting now.

Allergies in the spring are usually caused by pollen. Pollen comes from trees and even though you often can’t see it, it’s blowing in the wind hoping to land on another tree and fertilize it. With most flowers, pollination happens through bees or other insects, but trees have wind-borne spores making it much easier for it to deposit in your nose, eyes and hands.

Most of us wait until pollen season is in full swing, then start taking allergy medicines and locking the doors and staying inside. But after a long winter, who wants to stay inside all day!?

Once pollen or other allergens deposit in your nasal cavity, your body labels them as invaders and works to get rid of them. Runny nose, sneezing, coughing and other common allergy symptoms are the result of your body trying to get rid of these particles.

How to Prevent Spring Allergies

The key to preventing spring allergies is reducing inflammation and lowering your inflammatory load.

Inflammation is at the root of many health problems. What happens is poor diet, lack of exercise, too much stress, etc., causes the body to become inflamed. You might not ever notice it, but this inflammation slowly wreaks havoc on just about every part of your body. Reducing inflammation may be the cure for many ailments, including allergies, which occur as part of an inflammatory response.

We have a threshold with irritants. Think about it like if you’re cranky, maybe the day started poorly, you ran out of gas, you forgot to run an errand, your kids won’t pick up their rooms, etc. One thing on it’s own may not be that big of a deal, but as the day goes on and the little stressors compound, you end the day angry and any little thing sets you off. Your body is similar. Every little stressor on its own isn’t that big of a deal, but poor diet, a stressful job, environmental toxins and other stressors slowly tax your body. If you’re at or near your threshold all the time, every little thing will set the inflammatory response into action. But, if you are only half full of these toxins or stressors, you have more room to fill before it overflows (so to speak). Imagine coming into pollen season with less inflammation. It’s possible that you won’t suffer any symptoms because the particles aren’t enough to set you off.

So how can you reduce this load and prevent spring allergies in the first place?

Get proper rest
Eat fresh fruits and veggies, avoid processed foods and stay away from the foods that cause inflammation (many of us are sensitive to dairy and gluten, for example)
Exercise regularly
Lower your stress
Laugh more
Make time for nourishing activities, like reading, taking a bath, meditating, yoga, journaling, etc.
Do more of the things you love and less of the things that stress you out
Get some fresh air and sunshine (perhaps even take a vacation)
Use a neti pot to flush harmful particles from your nasal passages (and always then lubricate with a nasal oil)
Keep windows closed when pollen season starts
Take anti-inflammatory supplements like Quercetin, which has been found to help alleviate allergy symptoms

You might notice that the key, not only to prevent spring allergies but overall health and well-being, is to live a healthy, low-stress, high-activity lifestyle. Not easy, but so worth it.

Now it’s your turn. What has helped you with spring allergies in the past and what are you planning to do this year? Post your experiences in the comments.