But we all know that dogs and cats aren’t exactly the cleanest animals—especially those that spend a lot of time outside. Dogs are willing to eat almost anything they find outdoors, and cats will carry around prey inside their mouths. It’s very common for harmful organisms to wind up inside of their saliva, posing a threat to both themselves and any humans they interact with.
Even though the saliva of our favorite companions has been known to carry a few properties that help them stay clean and manage wounds, the good usually outweighs the bad when it gets on human skin. So just how clean are your pets?
Is Dog and Cat Saliva Really Antibacterial?
One common rumor states that the saliva of dogs and cats isn’t as dirty as we might think. This is true…to an extent.
Cat saliva contains several proteins and enzymes that function as natural antibacterial agents, including lactoferrin and nitrate. These compounds are found in the saliva of many animals and provide bacterial and fungal protection. This is partly why cats spend close to half of their waking hours grooming themselves: they’re simply applying a coating of saliva to eliminate harmful bacteria and keep their fur smooth (as gross as that might sound).
Similar to cat saliva, dog saliva also contains a host of useful agents that help to protect them against infection. Special proteins called histatins are found in dog saliva and are useful for withstanding infection after suffering a cut or open wound. Hence, dogs will prefer to lick their wounds to facilitate cleaner (but not faster) healing and reduce the risk of infection.
To this end, dogs and cats do have saliva that has antibacterial abilities catered for their own wellbeing, particularly when dealing with injuries. Their saliva also acts as a source of pain relief for any sites on their bodies that are inflamed. But unfortunately, drawing the conclusion that dogs and cats have “clean” saliva would be far from the truth.
How Unclean is Dog and Cat Saliva?
Both dogs and cats carry harmful bacteria in their saliva that can be as dangerous to themselves as it is to humans.
Cats tend to have traces of Staphylococcus intermedius and Pasteurella multocida in their saliva, especially if they live in groups or roam outside. Both of these bacterial strains are harmful if allowed to enter the human body. Bugs, lizards, and especially rodents that cats carry in their mouths can also introduce many other pathogens into the equation.
Cat saliva has been connected to various human diseases such as cryptosporidiosis, salmonella disease, and giardiasis, all of which are responsible for severe stomach and diarrheal problems.
Dog saliva has been found to contain a completely different microbiome compared to human saliva, with only a 16.4% similarity. Among these different bacteria, there are plenty of strains that are able to be transmitted between other animals and humans. These are known as zoonotic infections.
Dogs will also commonly lick their behinds as well as the behinds of other dogs, sometimes gathering fecal matter into their mouths as a result. Although rare, Hookworms and Roundworms can be transmitted to humans through oral fecal infection if dog saliva gets too close to a person’s mouth.
How Can I Keep My Pet’s Mouth Clean?
Completely freeing your dog or cat’s mouth from all bacteria will be nearly impossible to do. Our pets are animals at the end of the day, and will do what’s instinctual for them.
Nevertheless, there are still some precautions you can take as a pet owner to help your pet’s saliva stay as clean as possible.
Your local pet store will likely provide several mouth cleaning and dental options for your pets to benefit from. These can be things like dental treats, special chew toys, and even toothbrushes and toothpaste designed for animals. Different food can also specialize in retaining a clean mouth for your pet.
Another preventative measure is to closely monitor your pets and their environment as much as possible. Keeping your dog or cat inside will generally improve their oral health by limiting the dangerous substances they can fit in their mouths. Ensure you keep your home’s floors clean and your counters free of anything that could cause a mess. Your cat’s litter box should also be scooped and changed frequently to allow them to do their business as cleanly as possible.
Despite your efforts, however, your pets will still find ways to foster harmful bacteria in their saliva—even if they produce it themselves! You can only diminish the risk so much.
Keeping Yourself Clean
Thankfully, rather than focusing on the cleanliness of your pet’s mouth, you can also prioritize your own exposure to their saliva.
Ensuring licks are only on your arms and legs will greatly minimize your chance of developing an infection. Try to keep your pets’ mouths away from your face. If your pet decides to lick your hands or fingers, be sure to wash up before touching your face, your food, or other people around you. Your eyes and mouth are two of the biggest entrances for bacteria to ride into your body—protect them!
Washing your hands with water and hand soap is the best, most efficient way to remove pet germs from your hands. But what about when a dog licks you at the family picnic where you don’t have the leisure of a bathroom?
When a sink and soap are nowhere to be found, hand sanitizer acts as an excellent substitute. Muse Health’s fragrance-free hand sanitizer contains enough ethyl alcohol to eliminate 99% of bacteria that end up on your hands…including the pathogens left behind by your favorite furball. Better still, our sanitizer contains natural oils that soothe your skin rather than dry it up, so you’re free to use it as often as you need to.
Just because your pets have habits and biology that predisposes them to a dirty mouth doesn’t mean you can’t keep loving them! Simply take the extra steps to protect yourself and others, and you can continue living in harmony with your dog or cat—even when they decide to love you back with a lick or two (or ten).
]]>Countless research has proven that the activities of the brain are fundamentally linked to the wellbeing of the body. Just like a muscle that endures routine training, people’s minds are conditioned to handle different levels of stress based on several different factors like genetics and environmental experiences.
However, muscles eventually fatigue, and so does your brain when too many nagging worries gum up its daily responsibilities. What happens when your body takes too much stress?
Here’s a brief rundown of the effects stress can have on you, as well as a few tips to help reduce stress in your life.
How Does Stress Affect Your Immune System?
Whether you know it or not, you’re likely very familiar with the hormone named cortisol if you’ve been anxious lately.
Cortisol is also known as the stress hormone because it is one of the primary hormones released by your endocrine stress response system, along with adrenaline. Whenever your brain perceives a situation to be dangerous or uncontrollable, it kicks off a series of events that ultimately flood your body with cortisol in an attempt to aid you in your plight.
The main role of cortisol is to provide you with a boost of physical and mental power. It achieves this by burning stored glucose reserves in your body, thus giving you quick and efficient energy.
There is nothing inherently bad with cortisol; after all, your body naturally produces it throughout each day so you have the energy you need in a natural cycle. However, when you’re stressed, your brain gives you extra cortisol to help you through the challenge you’re facing.
The problems begin to arise when your stress response system is triggered too much. Chronic stress can severely hurt the relationship between cortisol and your immune system. Although cortisol is supposed to improve your immune system for a time (helping your body in case of injury), too much of it can weaken your immune response and leave you susceptible to disease, both physically and mentally. These include conditions like chronic fatigue, depression, and disorders associated with your metabolism.
How Does Stress Affect Your Body?
The presence of elevated cortisol levels causes your body to tense up as a reflex, bracing to endure pain. All of your muscles naturally constrict when this happens, and adrenaline travels through your bloodstream.
As a result, your airways shrink, your heart rate increases, and your internal fight-or-flight response kicks in. These factors make can make it difficult to breathe, raise your blood pressure, and even produce sweat as your body anticipates a life-threatening situation (even when there isn’t one).
Other changes throughout your body can also affect your mood during stressful times. For instance, the bacteria inside of your gut play a critical role in the health of your brain and are closely linked to your emotions. When stress enters the picture, however, the bacteria in your gut don’t respond favorably, causing the nerves lining the gut to send poor signals to the brain, ultimately altering your mood for the worse.
These physical responses to stress are normal and healthy, intended to steel you against adversity. But similarly to your brain, when your muscles tense over and over again or stay taut for long periods of time, issues start to form.
Chronic pain and musculoskeletal disorders are commonly experienced amongst individuals suffering from prolonged stress. When muscles aren’t allowed to relax, they might start to grow sore and signal even more stress-related setbacks down the line. Injuries and headaches are frequently brought about by stress in this way.
How Can I Avoid Stress?
The aforementioned effects of stress (and many more) mean that taking measures to eliminate unnecessary stress in your life can help secure your health and happiness for many years to come. Here are a few ways you can trim off some unreasonable stress.
Sleep directly influences your perceived stress levels each day. When you don’t get enough sleep, your body doesn’t get enough time to fully recharge and heal, causing your brain to struggle with its ability to form clear, concise thoughts and properly focus. Stress creeps in when this happens.
To make matters worse, high levels of stress make falling asleep the next night difficult, further reducing your sleep in a nasty cycle. The best way to counter this dilemma is to get enough sleep in the first place—but if you find yourself stuck in the cycle, try these other tips.
Sometimes the very food you eat can influence the amount of anxiety you feel, as well as the way your body responds to ongoing stress.
One study demonstrated that population diets emphasizing whole foods were statistically less likely to experience overwhelming stress. This is compared to populations preferring unhealthy “junk food” diets, which reported increased stress.
Take a moment to analyze your nutritional decisions. Consuming too much sugar and processed foods will have a negative impact on both your physical and mental wellness more often than not.
Are you able to identify areas of your life that bring about unnecessary stress? Maybe you spend time with people who treat you poorly, or you have a nasty substance addiction. You might even be overworked, or simply lonely.
Although many aspects of our lives are outside of our control, there are still plenty of areas that we have the power to change. Taking a hard look at your lifestyle and taking the initiative to clean the stress out of it can do wonders for your peace of mind in the long run.
Not all battles are best fought alone, and coping with large amounts of stress is one of them.
If you or a loved one are suffering from stress, anxiety, or other mental setbacks, never hesitate to find help from a trusted friend, family member, psychiatrist, or professional therapist. Even if all you need is a second pair of eyes to scout out your life for stressors that can be eliminated, the simple act of having someone by your side can make you feel more comfortable and willing to take action and pursue stress-free living.
Remember that everyone experiences stress and has different ways of dealing with it. While these tips might help, there is no one-size-fits-all solution that is guaranteed to help you feel better. Seeking professional help is often the best way to discover how you can personally shrug off your mental burdens and live with a calm mind once again.
]]>With so many students bringing their germs from across the nation (or even the planet) straight to your college dorm, it’s common for most attendees to find themselves sick after only the first couple of weeks of classes. Poor food selections don’t help, either.
Thankfully—like most experiences in life—there are ways to mitigate the health risks you might encounter while navigating campus life. Here are 5 of the best and most practical tips that will improve your chances of leading a happy and disease-free lifestyle at college this semester.
The words “sleep” and “college” aren’t exactly synonymous. In fact, sleep is somewhat of an infamous topic amongst university students who are almost required to stay up late for homework or social outings during their stay.
However, sleep can be a priority at college with the proper planning. Making responsible choices that affect your sleep schedule (and maintaining that schedule) will give you the energy you need to stay productive in the long run, as well as provide a significant boost to your immune system.
Creating a routine and sticking to it is the key. This might require wrapping up your homework early or sacrificing late night fun with friends, but a good night of sleep will always be worthwhile when you wake up refreshed and ready to tackle the next day’s challenges. Remember to aim for 7-9 hours of sleep each day.
Have a schedule where you simply must stay up late or wake up early? You can still supplement your sleep time by incorporating naps during your downtime throughout the day. Even a brief 30-minute nap can do wonders for keeping your senses sharp and your body in good shape.
College entails a lot of sitting in classrooms for hours each day. What’s more, you might not be making the best nutritional decisions for your diet, paving a fast track to your freshman 15 (or sophomore…or junior…or senior).
Even though most students will perform a good deal of walking every day to reach classes, nothing will ever beat putting aside time for dedicated exercise. Working out or stretching has been demonstrated to improve nearly every aspect of your daily life, from bolstering physical health to reducing mental stress.
Don’t have the time in your busy college schedule to exercise? Even quick 15-minute sessions of exercise have been demonstrated to improve life expectancy and provide a host of other benefits when performed daily. No matter how crammed most students’ schedules are, there are likely at least a few times each day where they can spare 15 minutes.
Early in the morning and late at night (the “bookends” of your day when you have the most control of your schedule) can often be convenient times for a workout if you have trouble finding time during the day.
Sometimes a student’s food preferences are simply beyond their control while living on campus. Cafeterias are usually hit-or-miss in terms of nutrition, and since many students might not have cars (or income), buying healthy groceries might be out of the question.
Nevertheless, most college dining halls will still offer healthy alternatives to the burgers and fries most students crowd around every day. The biggest hurdle comes from having the discipline to choose the salad over the shake, especially when both are readily available to you each day.
It isn’t unusual for nutrition to take a back seat for most students during the college semester, but that doesn’t make it an ideal way to live for the long run. A poor diet will make sleeping more difficult, reduce your energy and motivation from day to day, make learning and studying more difficult, and give way to all kinds of health problems that could interfere with your campus activities.
Overeating can also be an issue for college students, especially when stress levels are high or the food is given in large amounts. Make an effort to dial back your eating when you feel full. If you have the time, tracking your calories and macros can also make a big difference if you’re concerned about putting on the pounds this semester.
Homework deadlines, class schedules, upcoming projects, extracurricular activities, social hangouts…attempting to juggle all of these aspects of college life can be daunting and, in most cases, very stressful.
Stress plays a big role in your time on campus. It directly affects your mood and wellbeing. Left unchecked, bottled-up stress can make you more susceptible to diseases, decrease your academic performance, and cause you to “burn out.”
Therefore, having a handle on your stress levels is vital to receiving an enjoyable experience at college, as it carries over to every corner of your life.
If you find yourself dealing with copious amounts of stress, try to proactively find ways to alleviate it. Make time to relax, either alone or with friends. Ensure you’re getting enough sleep and receiving enough vitamins and minerals from your food. Do activities you enjoy from time to time. Opt for counseling, or find someone to share your stressful concerns with.
If your schedule is simply structured to be too stressful to handle, it might be time to consider making bigger adjustments, such as dropping certain classes, reorganizing your daily commitments, or even taking a break from school to preserve your mental health.
College campuses tend to be rife with viruses and other pathogens that take advantage of your busy school life to hijack your health. With so many different hands touching all kinds of public surfaces around the university, it can be nigh impossible to get by without contracting at least a few illnesses before the semester is out.
One of the best ways to stay disease-free at college is to prevent the germs from entering your system altogether. This might mean staying in the dorm instead of going to that packed concert, keeping your hands away from others as much as can be managed, keeping your hands away from your face, and practicing good hygiene.
Hand washing is going to be your saving grace at college. Since most of your environmental interactions will end up on your hands (whether because you touched something or someone gave you a handshake), cleaning them frequently can discourage bacteria from getting into your system and stirring up trouble.
But as on-the-go as college life can be, a sink and hand soap aren’t available very often. In those cases, hand sanitizer will be the way to go. Muse Health’s own fragrance-free hand sanitizer makes for a great school companion and includes natural oils that keep your hands from drying out when you sanitize often.
If you’re a college student, make sure to stock up on sanitizer and try not to touch your face! Making smart decisions on campus can help you focus on your education and social life instead of staying miserably sick in your dorm room.
]]>Public pools are consistently filled with strangers. Because everyone floats around in the same confined water source, it’s logical to wonder just how well all those pool chemicals sanitize the shallows. Germs and bacteria like to linger in water, after all!
So just how clean are swimming pools, and are they unclean enough to reconsider getting your feet wet in the first place?
We all know a pot of water left outside during a warm summer will quickly be populated with mold, algae, insects, and other natural visitors. Not to mention, humans themselves leave behind traces of soap, perfume, dead skin cells, body oils, and hair, all of which can make a pool dirty.
Since swimming in icky pond water isn’t exactly the best idea, pools use a few tricks to preserve themselves against contaminants and stay crystal clear.
In order to gauge just how clean your local pool is, let’s review how pools attempt to stay as sanitized as possible through the use of several chemicals.
Chemicals are absolutely necessary for pools to stave off bacterial colonies searching for a home. Simply cleaning the surface every so often isn’t enough. To that end, pools make use of sanitizing agents.
The most common sanitizer used in public pools is chlorine. Chlorine is a pool oxidizer, meaning it breaches the cell walls of bacteria, viruses, algae, and other organisms and eliminates them from the inside out. It’s quite efficient compared to its low cost. Pool owners like to treat their pools with chlorine via granules or tablets that coordinate with the pool filters to balance the water’s ppm (parts per million) levels.
Chlorine works best at about 3 ppm. Less than that, and the pool won’t be clean enough for safe swimming. More than that, and health hazards start to emerge for swimmers, including asthma and irritation to the eyes and skin.
Many swimmers hold to the common myth that you can smell when there’s too much chlorine in the water, but this is not entirely true. Pure chlorine that hasn’t oxidated anything yet is odor-free. The chlorine smell most people are used to is the result of chlorine that has attacked a pathogen in the pool and oxidized it into an ammonia-based compound called chloramine. So if the pool is a little too smelly, that’s actually an indicator that it needs more chlorine. Not less.
One of the best pool sanitizer alternatives to chlorine is another chemical called bromine. Rather than oxidizing bacteria and other contaminants, bromine severs the chemical bonds of molecules and destroys them by force. The upside is that bromine remains effective much longer than chlorine. But bromine will still break down into residual compounds called bromamines that will quickly reduce the sanitizing effectiveness of the pool, so maintenance is still important. Bromine will also carry small traces of chlorine for an extra boost in its effectiveness.
Some public pools opt for chlorine-free cleaning solutions, such as biguanide, minerals, or even diluted saltwater to control the cleanliness with varying degrees of success. But just how clean do all of these precautions really make your local swimming pool?
The answer will depend on a lot of factors. For now, let’s assume we’re dealing with a community swimming pool that is shocked by chlorine on a regular basis.
Although chlorine does kill 99.9% of common waterborne pathogens when used correctly, isn’t perfect. In fact, there are plenty of bacteria strains that are resistant to chlorine. One of the biggest offenders is a parasite called Cryptosporidium, which has been known to survive in treated pools for 3 to 10 days and cause severe diarrhea.
Traces of fecal matter in pools can also introduce harmful strains of E. coli into the water, which chlorine is unable to fight back. E. Coli infections can cause stomach cramps, diarrhea, nausea, and vomiting, and its contaminants are usually ingested by accident among swimmers in public pools.
The best way to prevent these issues is to make sure individuals who are sick, have open wounds, or have diarrhea do not enter the pool. Infants and small children should also have diapers checked frequently. Because chlorine does not immediately kill germs (the process can take anywhere from a few seconds to several minutes), it’s important for swimmers to avoid swallowing pool water.
But the truth is, no amount of sanitizing measures will completely clean out a public pool. Most swimming pool attendants do not screen their swimmers, meaning anyone with any sort of health problems could invite unnecessary illnesses into your summer activities.
While the likelihood of contracting a disease from a treated swimming pool is still small, the threats that could be lingering just beneath the surface only bring more emphasis to the saying “swim at your own risk.”
It’s not impossible to control your exposure to pathogens while going for a swim, to a degree.
Making an effort not to swallow any water is a great first step, but there are a couple of other tricks you can employ to boost your chances of staying healthy.
Showering both before and after you swim in a public pool can be a great way to wash off any dirt or leftover chlorine on your skin. This can help to protect both you and other swimmers from illness.
You might also want to perform your own small appraisal of the pool before you or your loved ones take a dip. Check to make sure the pool’s drain isn’t clogged, review the pool’s latest inspection results, and even consider utilizing small test strips to evaluate the chemical balance of the water. If it’s chlorine, remember that 3 ppm is the target.
Finally, use the bathroom before you enter the pool. Accidents happen—even if they’re small, or you aren’t aware of them! Don’t put other swimmers at risk because you couldn’t hold it in.
Most pool chemicals will appropriately sanitize a pool to accommodate the many people who wish to swim. However, it’s unlikely that any pool will be completely clean, so assess the risks, do some homework, and take as many precautions as you can to ensure you and your company can swim safely and happily this summer!
]]>In a previous post, we covered a basic rundown of the three macronutrients you find in all foods: carbohydrates, proteins, and fats. These are the building blocks your body uses to fuel its physical and mental activity, build and repair muscle tissue, and store energy for later. A healthy balance of macronutrients is a major component of dietary wellness.
But if you’ve ever read a food label, you’ll notice there’s quite a lot more to your food than just macronutrients. These additional elements are not needed by the body in large quantities compared to macros, and so they’re considered “micronutrients.”
Don’t let the name fool you, though: micronutrients are just as essential for healthy body function as macronutrients. Instead of primarily being focused on the efficient use of energy and muscle, however, micronutrients act as vitamins and minerals that keep the immune system strong and the inner workings of the body optimal.
So what are micronutrients, and what do they do?
Compared to the straightforward trifecta of three macronutrients, there are many micronutrients out there, each with its own type of contribution to your body.
As previously mentioned, micronutrients are broadly split into two categories: vitamins and minerals. There are two kinds of vitamins, and two kinds of minerals, comprising a total of four micronutrient types: water-soluble vitamins, fat-soluble vitamins, macrominerals, and trace minerals.
Let’s break down each category and provide some examples.
Among all the vitamins, the majority dissolve in water, earning them a spot in the water-soluble category. These nutrients typically don’t stick around in your body for absorption and are passed on when you use the bathroom. Nevertheless, they are vital for energy production.
Nearly all of the B vitamins are water-soluble, including vitamins B12 and B7. Vitamin C is also a water-soluble vitamin.
Aside from giving your body the coenzymes it needs for healthy energy production, some of the water-soluble vitamins also support red blood cell formation, nervous system function, brain function, and metabolism.
Water-soluble vitamins are usually found in whole grains, meat, mushrooms, spinach, citrus fruits, and eggs.
Some vitamins do not dissolve in water, but fat instead. As opposed to their water-soluble brethren, fat-soluble vitamins get absorbed into the body alongside fats for storage.
These nutrients play a few more unique roles within the body and include Vitamin A, Vitamin D, Vitamin E, and Vitamin K. Together, these vitamins assist the immune system, retain healthy vision, and enhance bone development.
You’ll usually find these vitamins in leafy greens, almonds, dairy, fish, and carotenoids such as spinach, carrots, pumpkins, and sweet potatoes. Uniquely, Vitamin D can also be gained from sunlight exposure, and is often difficult to find in suitable quantities within food choices alone (aside from supplements).
Leading off the mineral category are the macrominerals. As their name implies, the body takes up larger portions of these micronutrients compared to the trace minerals.
Macrominerals make up most of the remaining information on your food labels after the macronutrients. Calcium, chloride, sulfur, potassium, magnesium, phosphorous, and sodium all fall within the macromineral category. These each have their own unique benefits.
Calcium is largely responsible for the health of your bones and teeth, as well as blood vessel contraction and the function of your muscles. You’ll find plenty of calcium in dairy products and green vegetables such as broccoli.
Chloride helps to form the digestive juices your stomach and saliva utilize to break down food. Plenty of chloride dwells within salt and celery.
Sulfur maintains healthy blood within the body and aids in the digestion of unwanted ingredients in our foods, like additives or metals. Garlic, onions, and eggs are great sources of sulfur.
Potassium is an electrolyte that keeps cells hydrated and supports healthy muscle function. Some of the best sources of potassium are lentils, cucumbers, and bananas.
Magnesium helps regulate blood pressure and is responsible for many enzyme reactions across the board. You’ll find high amounts of magnesium in almonds, dark chocolate, avocados, and black beans.
Phosphorous keeps the pH levels in your blood balanced and supports healthy teamwork between your nervous system and muscles. Fatty fish (salmon), turkey, and yogurt are good sources of phosphorous.
Sodium maintains blood pressure and aids fluid balance within the body. Most processed foods will contain sodium, but any dish with salt will usually supply you with enough.
Trace minerals represent the final category of micronutrients. The body doesn’t need these minerals in large amounts, but they are still important for several reasons.
Iron, Zinc, Iodine, Manganese, Copper, Selenium, and Fluoride are considered trace minerals. They generally support growth and development within the body in addition to healthy metabolism, hormone regulation, and thyroid function. Just because we need smaller amounts of these minerals doesn’t mean you’ll want to skip out on them!
You’ll find these trace nutrients in various nuts, ham, sardines, spinach, crab, chickpeas, pineapple, peanuts, and even water.
Micronutrients, on the other hand, keep the countless little parts beneath the hood lubricated, oiled, and in peak condition. As we know, even one of these tiny car components can cause major vehicle problems if it fails.
Your body naturally operates many different processes that keep you not just alive, but healthy, without you even realizing it. But the right tools are needed to keep everything in tip-top shape in order to prevent certain problems (like disease, organ failures, and musculoskeletal issues) down the road.
Simply put, your body cannot function properly without micronutrients. A balanced diet rich in vitamins and minerals will lead to a healthier and happier lifestyle, especially when combined with a good mix of macronutrients, routine physical activity, and appropriate sleep. Don’t leave out your micros!
For some broad health goals to get started on your wellness journey, be sure to visit our article that will point you in the right direction.
]]>A lot of us can attest that music has a certain healing quality that eases our stress, fears, and concerns. Whether you prefer rock, country, hip hop, or electronic, there’s usually no doubt that listening to the music we like makes us feel better.
There’s a lot of research out there to validate the restorative properties of music, particularly during and after the COVID-19 pandemic. But how does music really improve our mood biologically? How do our brains react to music? And is it really one of the best tools for developing a healthy brain?
Let’s see what the science has to say!
Music can create emotional responses to control our emotions to an extent. For instance, certain songs might make you feel happy, sad, empowered, or inspired.
This idea is more than just a gut-feeling, though—research has shown that music encourages the brain to process different emotions and regulate different neurological chemicals.
When you listen to music, many parts of your brain instantly activate to register the “sounds” you hear as “music.”
Anatomically, this includes the cerebellum (associated with timing and rhythm), several cortices (which control your motor skills and visual/audible perception), and even the amygdala and hippocampus (both of which are linked directly to memory and deep emotions). All of these mechanisms work together to process and interpret the music you hear, stimulating the release of serotonin and changing the way you feel almost immediately.
Simply put, music lights up your brain like a Christmas tree.
Studies have also suggested that repeated exposure to music over time can even enhance the connectivity of certain regions of the brain, allowing for better optimized brain function for tasks outside of music. Cognitive stimulation brought about by your favorite song can pick up your mood by helping your brain focus on producing positive emotions instead of obsessing over worries and life hardships.
The connection between your brain and the music you listen to is stronger than you might think. Aside from improving your mood, music also helps you retain information more easily for better recall later.
In essence, music is foundational for a strong memory.
One study revolving around the memory-enhancing attributes of music, piloted by the nonprofit organization Music and Memory, reports that music might be the key to tapping into certain regions of the brain that are unaffected by mental diseases responsible for memory loss, such as Alzheimer’s. The research demonstrates that subjects listening to their preferred type of music had supplementary motor areas of their brain stimulated, allowing them to reestablish their “attentive network” and regain partially functional memory.
Another bit of research from the same organization also revealed that psychotropic medication use and aggressive patient behavior in nursing homes were greatly reduced after introducing therapeutical music to the picture.
When it comes to physical performance, there’s no doubt music can help us feel less pain and focus on completing the exercise. A 2018 study found that music increases the presence of beta waves in the brain, which are closely linked to the ability to focus and enhance the perceived enjoyment of the workout itself.
Basically, music influences us to not only have workouts that are more effective, but it also helps us feel better about exercising at all. Anything that makes you more likely to work out is surely a win!
Thanks to music’s close link to brain activity, it has proven to be a good therapy option for those suffering from mental trauma.
As long ago as the early 20th century, music has been used as a clinical aid to help treat patients diagnosed with mental illnesses such as depression, dementia, and PTSD. Today its use is even more popular, with specific music selections being chosen to stimulate different neurological pathways in patients with mental disease or even optimize the way the brain works in healthy individuals.
The American Music Therapy Association (AMTA) has a number of fascinating papers about the applications of song to help populations improve their mental clarity and navigate out of tough lifestyles. Some of the obstacles music therapy tackles includes addiction, pain, memory disorders, substance abuse, and more. Music therapy has even been utilized for special education settings, giving children a motivational structure to develop non-musical skills in academics and communication.
The use of music as a relaxant is even becoming more common in hospital settings, where it’s easy for patients to feel anxious or lonely. One study found that replacing the silent drone of a hospital room with calming music reduced stress, blood pressure, and even the trauma people sometimes experienced after a recent procedure.
Another study even suggests that dentists should hire trained music therapists to help their patients remain calm and compliant and forgo dental anxiety. That root canal doesn’t seem so scary anymore!
While the human brain is still somewhat of a mystery to even the most esteemed of scientists, a lot of information out there makes it clear that music is deeply connected with our thoughts and feelings.
If you can, incorporate music that resonates with you into a daily habit. An intentional time to listen to your favorite songs might be just the pick-me-up you need to tackle life head-on. And if you’re strapped for time, you can always try to listen to music while doing other activities, such as driving or cooking.
Music helps us deal with difficult life events and experiences while simultaneously inspiring us to make the most of our days. A better mood affects nearly every aspect of our lives, from physical health to a confident and rewarding social life.
But just as important, good music also facilitates our memory and focus, allowing us to learn faster, exercise better, and remember events much more clearly. These are all aspects of a healthy mind, and are to be cherished for many years.
So do your brain a favor: turn up the volume on your favorite music!
]]>You might keep to yourself on a trail and perfectly follow the posted directions and still get sick without practicing proper hygiene, which is why it’s just as important to stay clean in the wild as it is around public facilities. While the variants of germs and bacteria might be different between a restroom door and a mossy oak, they can nonetheless be just as much of a concern—if not a worse problem—in a place where insects and animals spend all their time.
Packing up for a foray into nature? Check out these 5 tips to stay clean while hiking, whether you plan on traversing woods, valleys, or even mountains!
Dirt is inevitable when you spend a lot of time in nature. Just accept it.
But just because it’s almost impossible to avoid collecting soil and grime as you go doesn’t mean you shouldn’t do anything to wipe the slate clean every now and then. That dirt could be housing bacteria or insects that could do a real number to your immune system.
If you plan to spend more than a couple of hours in the wilderness, make it a point to inspect and occasionally wash your skin. One of the most popular ways to do this is to take a quick trail shower with biodegradable soap (to keep the environment clean), water, and a washcloth or sponge. You can also pack wipes for an even faster cleaning solution—but remember to dispose of the wipes in a bag that you carry with you. Wipes aren’t biodegradable!
People aren’t the only living creatures to frequent the outdoors under the hot summer sun. Swarms of newly hatched insects tend to infest your favorite hiking trails when the temperatures are on the rise. While the bugs are usually good for the ecosystem, not all of them play nice when humans are around.
Insect bites and stings can be painful, itchy, and sometimes lethal. Any skin irritation from a bug bite that causes you to scratch also puts you at risk of breaking your skin and exposing yourself to infection.
The most common bug ward is, of course, bug spray. Using DEET of varying strengths (or even opting for more natural solutions) can be a lifesaver during your hiking journeys, but take care not to apply it too often. Bug spray is not recommended for everyday use, which means you’ll want to scrub it off when you return home.
A less popular but equally effective tactic is to invest in a small bug net that covers your head and neck. It won’t protect the rest of your body, but it will keep your face bug-free without needing to resort to chemicals!
Hand sanitizer is perhaps one of the most beneficial and versatile cleaning essentials you could bring on your hike.
The alcohol within good hand sanitizer products will kill the vast majority of bacteria that latch onto your skin as you keep up with the trail. It can be particularly useful if you accidentally touch something unclean (like animal dung or mold) or rub against something irritating (like poison ivy).
You should also always clean your hands after going to the bathroom. That goes double when you need to do your business during a hike!
And while it’s not ideal, you can absolutely use hand sanitizer to disinfect scratches or wounds you might receive while hiking—assuming soap and water aren’t available.
Just be wary that most hand sanitizers will bring about dry and cracked skin if you use them too frequently. Muse Health’s Fragrance-free Hand Sanitizer reduces this problem by including natural lotions that rejuvenate your skin, so it’s worth stocking up in our store if you have sensitive skin during outdoor activities (or in general).
Whether you mistakenly step into a shallow stream or work up quite a sweat, feeling damp during your trek bodes ill hygiene consequences for many reasons.
If your clothes get too soaked, your skin can get waterlogged and blister more easily. Unclean water and sweat might also clog up the pores on your skin and lead to acne down the line. Either way, soggy clothes and wet skin will quickly conjure up a stink that other hikers would rather not smell!
When your clothes or skin start to feel damp during a hike, dry them immediately with a small towel or cloth. Bringing lotion or face wipes along with you isn’t a bad idea either if you intend to go a while without swapping into clean, dry clothes.
Want to know one of the best ways to stay clean while hiking? Use common sense and avoid coming into contact with sources of dirt and bacteria altogether!
Most plants, rocks, and animals you encounter throughout your excursion are better left untouched. If you see something you can’t identify in the woods, always err on the side of keeping your hands away from it. You never truly know where rare diseases might be hiding in nature.
Some things already mentioned—like bugs, dirt, and sweat—can’t be circumnavigated in most hiking scenarios. But a lot of other potentially hazardous bacteria can be skipped simply by exercising caution and taking careful consideration on each step of your hike. Plan accordingly and stay safe!
Cleanliness in the wilderness should be a top priority for every hiker. By packing the right supplies for the journey, you can help secure not only your own health, but the health of any others sharing the trail with you. Just don’t forget to wash up properly once you get back home!
]]>But have you ever stopped to wonder what germs actually are, and why they can have such devastating impacts on our immune systems and physical health? We have. Rest assured there is a good reason you should keep your hands clean, especially when you leave your home and enter public places.
For those who want the not-so-microscopic details, we’ve written a quick rundown of what exactly bacteria are and how they are probably responsible for that nagging cough you can’t seem to get rid of.
Bacteria (or singular bacterium) are extremely small creatures that are considered simple organisms, meaning they consist of only one cell (for comparison, the human body typically houses about 30 trillion cells). Despite being so small, bacteria often like to group up in big strings or chains. They’re typically found within and without living creatures, food, earth, and water, making them an important factor in many natural ecosystems.
You might also recognize bacteria under their more common nickname, germs.
Bacteria cells are similar in structure to other cells found in living organisms: they have plasmids, ribosomes, cell walls, DNA, and more. A tough cell wall helps to protect bacteria from extreme environments and hazardous conditions, making them particularly sturdy and formidable foes for your body’s immune system to take care of.
The shapes of bacteria consist of three categories: spheres (cocci), spirals (spirilla), and rods (bacilli). The type of bacteria is largely dependent on its shape. Lots of bacteria also contain a flagellum, or a tiny tail that helps them swim around, while others simply cling together to form mobile clusters.
Contrary to popular belief, the vast majority of bacteria are not harmful to humans, and many actually benefit our health. As a matter of fact, there are probably plenty of bacteria in your digestive tract right now helping digest the last meal you ate. Your gut microbiome is also a great place for good bacteria to reside, eliminating toxins and competing for resources that would otherwise help bad bacteria thrive.
Not all bacteria are created equally, unfortunately. While there are plenty of bacterial strains that do no harm to you (and even help you), there are still a good deal of troublemakers waiting to take advantage of your body in order to grow.
Compared to the non-disruptive nature of good bacteria, bad bacteria give off dangerous toxins as they reproduce. These chemicals can damage your surrounding tissues and ultimately cause infections that are dangerous for your health. Realizing something isn’t right, your immune system will then deploy white blood cells to fight the disease. The ensuing battle between bacteria and blood cells brings about the symptoms of fever, cough, and aches we’re all familiar with when we’re sick.
There are many types of bad bacteria that present different problems to our bodies. Some of the most common strains of harmful bacteria include E. coli, Staphylococcus, and Streptococcus.
Staphylococcus likes to inhabit the surfaces of objects people touch frequently and introduce “staph infections.” The resulting symptoms include pneumonia, skin infections, and sepsis, amongst other ailments.
Streptococcus, as you might guess, brings about the infamous strep throat and is usually found in dirty locations, similar to staphylococcus. Streptococcus is also the primary instigator for scarlet fever and cellulitis.
The most reliable treatment for symptoms brought about by bacteria are antibiotics from your local doctor.
Antibiotics are a specific type of medication that eradicates bacteria in your body—both good and bad. They work by releasing chemicals that penetrate bacterial cell walls, prevent protein production within the bacteria itself, or otherwise disrupt the growth of bacteria colonies. This process either kills the strains of bacteria or severely hinders their ability to grow and do further damage.
You can also improve your body’s immune system to better combat bacterial infections on your own. Eating nutritious foods, exercising regularly, and getting plenty of rest can strengthen your natural defenses against infection. Nevertheless, some infections are simply too powerful to fight without medical aid, so never hesitate to visit your doctor is something feels off.
Despite countless infections being defeated by antibiotics, their abilities aren’t perfect. Antibiotics also remove good bacteria in your body. If these healthy helpers aren’t repopulated quickly enough, more room is left for bad bacteria to grow in the future. Likewise, antibiotic resistance—when bacteria evolve to counter the effects of antibiotic treatment—has been a growing concern amongst doctors and medical professionals.
One day we might find a better treatment to replace antibiotics, but for now they do their job very well when used correctly.
Perhaps the most effective way to ward off harmful bacteria infections is to keep them from starting trouble inside your body in the first place!
Hand washing and hand sanitizing are two of the best methods to protect yourself from dangerous germs. The reasoning is simple: by far, the most common entrances for bacteria to get inside you are through your eyes and your mouth. Our hands tend to touch a lot of dirty things throughout the day, and when we fidget by touching our faces, germs get an all-access pass to dwell inside us.
While hand washing is undoubtedly the best method for cleaning the hands, a sink and good hand soap aren’t always available when you need them. For those situations, it pays to carry some hand sanitizer alongside you to kill enough germs until you can do a proper hand wash.
Frequent sanitizer use can cause irritable skin, however. That’s why Muse Health’s Fragrance-free Hand Sanitizer is made with the best ingredients for effective sanitizing and skin moisturizing at the same time. This combination lets you use the sanitizer more often without suffering from cracked, drying skin. Take a look at our shop and stock up before your next outing!
By better understanding what bacteria are and how they function, you can be more prepared to combat them and secure your health in the future. Watch what you eat and touch, and don’t forget to wash your hands!
]]>Many wounds, both large and small, seem to occur when you’re least expecting them. Unless you come prepared by carrying around a first aid kit or keeping medical supplies in your car (which isn’t a bad idea), a source of clean water might not be nearby for quick application. Cuts and other open wounds should always be disinfected before being wrapped in a bandage—especially if you’ve been outside.
Although water and soap might not be close by, however, a lot of people tend to carry hand sanitizer with them. It can be tempting to use this handy solution (no pun intended) as a means to clean the affected areas on your body, but is it really safe?
The answer to this dilemma is straightforward, but also situation dependent.
The overall consensus is no, hand sanitizer is not ideal to use on open wounds. A hand sanitizing agent is intended to be used on the skin only, as it consists of an ethyl alcohol solution that is meant to kill germs. Applying hand sanitizer to large cuts or lacerations is likely to dehydrate the tissues beneath the skin and cause an extremely painful burning sensation in the process.
Nevertheless, it would be wrong to say that hand sanitizer is unsafe for wound treatment. Though certainly not the best sterilizing method, the alcohol contents found in hand sanitizer (or hand sanitizing wipes) will still disinfect the exposed tissues enough to keep the wound clean—just not as efficiently as you’d want.
One of the main sources of wound infection comes from stray particles like dirt and dust getting stuck in the lesion, introducing harmful bacteria and slowing the rate of healing. Alcohol (especially gel-based hand sanitizers) will not remove these trapped intruders, meaning the chance of infection might still be there.
If you find yourself in a pinch and have no alternatives on hand, hand sanitizer is better than nothing, as eliminating any bacteria that might be lingering on the wound’s surface is still preferred over not cleaning the injury at all. The stinging pain, however, will be unavoidable.
In an ideal situation, it is best to sterilize an open wound with clean drinking water and plain soap. This combination will not only remove harmful bacteria on the site, but it will also flush the wound free of contaminants. While drying the wound, always dab it gently with a tissue or clean towel—never use cotton, which is likely to leave behind stringy material. After the exposed area is cleaned and dried, carefully apply a bandage. Small cuts can be secured with band-aids, but non-adhesive bandages are better for larger abrasions.
Of course, hand sanitizer can still play a vital role in proper wound treatment by sterilizing your hands before you begin addressing the issue. Working with open injuries while your hands are dirty could easily give germs the free ride they need.
While it is generally good practice to treat every open wound with soap and water, most small abrasions that aren’t deep enough to bleed profusely can simply be bandaged until you reach a sink for proper care. Tiny cuts usually aren’t exposed enough for dirt and other contaminating particles to get inside and cause issues, especially if you take quick action. It will always be a good idea to clean these injuries anyway, however.
If, on the other hand, your wound is bleeding rapidly, takes up considerable surface area, or reaches deeply beneath your skin, you should always seek to clean it as fast as possible. When in doubt, it’s better to err on the side of cleaning no matter what.
In cases where your injury won’t stop bleeding, has large materials embedded in it, is swelling, or is too painful to take care of yourself, immediate medical attention is needed. Visit the nearest urgent care facility or dial 911. Animal bites should always be inspected by a medical professional, as saliva can carry dangerous bacteria and even diseases into the wound.
Harmful germs are the primary source of wound infections. If allowed to grow within a wound, bacteria can colonize specific areas of the exposed tissues and provoke an aggravated response from your immune system, leading to symptoms such as swelling and increased pain. In the event serious wound infection is left unchecked, the damaged site might bear a yellow or green color and smell bad. Your immune system will then go haywire as it desperately tries to deal with the infection, bringing about chills, aches, a fever, and vomiting—all very unpleasant experiences!
Small wound infections are likely to go away on their own with time, while medical attention is vital for larger cases. The best way to prevent infections altogether is to clean all open wounds, disallowing dangerous organisms from growing inside the exposed site. With the injured area clear of invaders, your body will be able to heal much faster and more efficiently.
To sum everything up, hand sanitizer is often safe to use on small cuts and minor abrasions, although there will be some stinging. In an emergency situation (that is, with no available alternatives), hand sanitizer can be used to clean open wounds despite not working particularly well compared to clean water and soap. The alcohol content found in hand sanitizer can also cause immense pain within large lacerations. Only use it if there is truly no other option!
A much more practical use of hand sanitizer is to clean your hands before you start treating an open wound. With sanitized hands, you won’t need to worry about accidentally introducing contaminants to the exposed site while you sterilize and bandage.
Muse Health offers high quality fragrance-free hand sanitizer that not only kills off 99% of germs, but also hydrates your skin to keep it from drying and cracking after multiple uses. This makes it one of the best pack-and-forget emergency sanitizers out there for outdoor activities where wounds are likely to crop up. Visit our store page to stock up before your next adventurous outing!
It always pays to be prepared. Stay safe!
]]>People are often so radically distinct from one another that health advice usually differs depending on the person. With so many factors to consider, it can be especially difficult to figure out what is “healthy” for you personally, and thus what health goals you want to make. What is a healthy weight for yourself? How strong or fit should you be? How should you steer your diet? While many health experts can offer general advice to follow, the actual way it applies to your life is ultimately up to you to learn and decide.
If you’re looking to improve your health but aren’t even sure where to start, here are a few ways to figure out some goals that will lead to the best “you” in terms of life wellness.
BMI, or body mass index, is a good way to gauge how much you should weigh to stay within a healthy range. BMI is an approximation of your body fat levels and is calculated by taking into account both your height and your weight. The ratio between the two (specifically, your weight in kilograms divided by the square of your height) will produce a score that places you somewhere on the BMI scale. The taller you are, the higher body weight you’ll be expected to have; the shorter you are, the less you should weigh.
According to the National Heart, Lung, and Blood Institute, any score beneath 18.5 is considered underweight, whereas a score above 25 is overweight. Any BMI above 30 is rated as obese. The sweet spot, or a proper healthy ratio between body fat and weight/height, falls between 18.5 and 25.
Check out this free tool, courtesy of the Centers for Disease Control and Prevention (CDC), to calculate your own BMI. If the result is above 25, you’ll want to lose weight. If it’s below 18.5, it’s time to healthily gain weight. The provided calculator should also demonstrate a healthy weight range you should shoot for. The closer to the middle of that range you can achieve, the better.
Note that BMI, despite being a good estimate, does have some shortcomings in determining a healthy user weight. BMI does not account for important biological variables such as race, ethnicity, body type, or sex—instead, everyone is lumped together. Additionally, a high BMI does not automatically mean you are unhealthy, but your chance of becoming unhealthy does increase drastically with higher (or lower) BMIs. Use your healthy BMI weight range more as a general indicator of how much you should weigh rather than a set-in-stone target!
Unlike your weight, narrowing down your current and ideal level of fitness is a bit more of a challenge. The broad term “fitness” already involves so many aspects of physical health: strength, cardiovascular performance, flexibility, agility, and many more. Pinning down a number on such a general concept can be nearly impossible. However, there are still some standards that will help set you on the right path.
Your heart rate serves as a great indicator for your body’s physical prowess and general fitness. The more in-shape you are, the more efficiently your heart will be able to utilize oxygen and pump blood throughout your body.
Smart watches and other fitness devices can keep track of your beats per minute (BPM), but you can also measure it by placing two fingers on the tendon of your radial artery below your palm’s thumb. Count the number of pulses you feel in 15 seconds, then multiply the number by four. The result is your heart rate in beats per minute. A healthy resting heart rate for adults is usually 100 BPM or lower, with anything below 60 being exceptionally good. Elevated resting heart rates have often been associated with lower physical fitness and higher blood pressure.
While exercising, there are a group of target BPM zones you can aim for that differ between age groups. Heart.org provides a great overview of these zones, as well as a comprehensive chart to give you an idea of your goals.
At the end of the day, a big part of being healthy is measured simply by how you feel each day. Are you tired too often? Do your muscles ache or hurt? Are you not happy? Do you feel sluggish? While many problems could be at the root of these issues, good physical wellness can certainly act as a major improvement to all areas of your life, both physically and mentally.
To broadly address these issues, focus on the three staples of health: diet, exercise, and sleep. Make sure you eat plenty of colorful vegetables, fruits, healthy fats, complex carbohydrates, and lean protein to get the vitamins and minerals your body (and mind) need to function properly. Perform light-to-moderate exercise for at least 150 minutes per week, or perform intense exercise for at least 75 minutes per week. Lastly, adults should strive for 7-9 hours of sleep each night to stay on top of a healthy immune system and remain active during the day.
But when looking at your specific life, it’s important to realize that there are rarely one-size-fits-all health solutions that perfectly apply to you. Certain aspects of your health might not bother you as much as others, or perhaps you’re fighting one particular condition that demands your full attention. Everyone’s health journey is unique and largely up to personal interpretation. You know yourself better than anyone else—if you feel an area needs improvement, planning and taking the steps toward a better life is what health and wellness is all about!
Don’t forget you can also check in with a dietician, physical therapist, or your primary care physician to not only get a better understanding of what parts of your health need improving, but also set out on an effective path to address them.
]]>Inevitably, if you plan to enjoy outdoor summer activities, your skin will be exposed to the sun for longer periods of time compared to the colder months. For fair-skinned folks, this means developing a tan over time.
While a pristine tan is often coveted during the warmer seasons, not many people actually stop to question whether or not all that sunlight is good for your skin…or overall health, for that matter. We’ve already established that sunlight is very good for you in proper moderation, but what about in the high amounts it takes to produce a solid tan? After all, various skin cancers are linked to overexposure to the sun.
So should you really seek that glorious tan this summer? Let’s bring science into the picture for an answer.
The science of tanning is simple. Your skin contains pigmentations known as melanin, which determines how dark it appears. The base amount of melanin in a person’s skin is primarily brought about by genetics and race. Higher amounts of melanin lead to darker skin tones—conversely, low levels of melanin result in pale white skin. Those with albinism lack nearly any trace of melanin.
When sunlight touches your skin, its ultraviolet (UV) radiation is absorbed by your skin cells and enters your body. Once taken in, some of the UV radiation burns your top skin layers and gradually results in sunburn. But other types of radiation (known as UVA radiation) penetrate to the lower layers of your epidermis and cause a somewhat troubling reaction.
In the bottom layers of your skin, the presence of UVA radiation triggers the production of extra melanin from special cells known as melanocytes. These additional sources of melanin make your top layer of skin a darker pigment in order to better protect it against the sun’s rays, helping to prevent sunburn in the future. That’s right: technically, tans are a natural defense from the body against the sun’s hazardous radiation.
But just what is the body defending against?
The UVA radiation from the sun doesn’t just stop at your upper skin layers.
Most of the time, UVA rays are capable of being absorbed much deeper into your skin than you’d think. They can generally go all the way through your epidermis (outer skin layer) to your dermis (inner skin layer). Blood vessels, veins, nerves, and other really important things are located at this depth!
The sun’s radiation can cause serious problems for the healthy function of these networks beneath your skin spanning your entire body. Most commonly, your immune system will take a hit, making it more difficult for your body to fight off diseases and harmful bacteria that take up residence. But in worse cases, skin cancers can develop that are often fatal.
Melanoma—one of the worst types of skin cancer—can emerge from a melanocyte cell that has been affected and damaged by too much sunlight. First symptoms often appear like a new mole on the skin that is usually uneven, large, and discolored. The mole will continually evolve, grow, and change shapes, eventually spreading to important organs and leading to life-threatening conditions. If melanoma falls too deeply into your skin, it is able to reach your blood stream and travel all across your body. As a result, catching it early is vital.
With all of this in mind, purposefully seeking a tan without proper protection is generally a bad idea. Your body produces a tan as a means of protecting itself from the sun…not to look good! And despite your skin’s efforts, even a dark tan is only equal to sun protection factor (SPF) 3 in terms of radiation prevention. Many dermatologists will recommend SPF 30 for proper shielding from the sunlight, meaning it’s unwise to depend on a base tan for protection.
Sunlight exposure also leads to premature skin aging. Too much UV radiation can actually make you look older much earlier than you should!
(By the way: all of this information applies to the use of tanning beds, too. Radiation is radiation, whether it comes from the sun or not!)
Thankfully, there are several ways to go about enjoying the summer sunshine without putting your skin at risk.
The first (and most obvious) method is to limit how much time you spend out in the sun to begin with. The sun typically shines brightest in the late morning and afternoon hours of the day, so be wary of being outside during those times. No longer than 30 minutes per outing should be fine.
For extended time outside (even on cloudy days), grab some sunscreen and apply it to as much of your exposed skin as possible. This will provide you with the best UV protection, especially when combined with sunscreens boasting higher SPF values. If your skin is particularly prone to sunburn, try reaching for the more powerful sunscreen solutions. Don’t forget to reapply your sunscreen every one and a half to two hours, or immediately after you swim or get a sweat going.
Other ways of dealing with the sun’s UV radiation include wearing wide-brimmed hats, sunglasses, and using umbrellas to block sunlight. If you intend to work on a project outside or spend longer periods of time in the sunlight, remember to take breaks to prevent as much skin damage as you can.
In the end, tanning is something that is better avoided rather than sought out.
So next time you consider laying out by the pool, don’t forget to take all the precautions to ensure your skin is safe. You might think a tan will look good on you now, but the accumulating effects of excessive sunlight exposure on your body are never worth it later in life!
We doubt we’re the first ones to tell you this, but pool water can be filthy! Additionally, all of the outdoor facilities you’ll probably use this summer are great spots for bacteria colonies to grow and cause problems for your health.
Be sure to stock up on Muse Health’s Fragrance-free Hand Sanitizer before your summertime adventures begin—that way you’ll be prepared for any grimy situations you might find yourself in during the hot season.
]]>Nothing lasts forever, although some food items in your home might come pretty close. Dried beans, honey, and white rice can last many years if stored in comfortable temperatures, for instance. Liquor can be stored indefinitely, thanks to its high alcohol content.
But just because strong spirits achieve near-immortality in your pantry doesn’t mean your sanitizers will find the same success! It isn’t just alcohol that keeps something suitable for use after long periods of time, and while alcoholic beverages are merely used for enjoyment, the standards for sanitizing products are generally higher where alcohol concentrations are involved. Sooner or later, that hand sanitizer of yours will lose its edge in the face of bacterial invasions.
So how long does it take for hand sanitizer to expire? Why does hand sanitizer expire in the first place? And is it safe to use hand sanitizer after it does expire?
Let’s tackle these questions one at a time.
The total length of time your hand sanitizer will remain effective often varies from brand to brand. Different mixtures and alcoholic concentrations yield different timetables that indicate when you should throw them away.
As a baseline, the health and wellness industry considers a hand sanitizer shelf life of 2 to 3 years to be typical. Each bottle of hand sanitizer should have a label somewhere on its packaging that lists the expiration date, so be sure to inspect those spare solutions you might have lying around. A hand sanitizer’s expiration date represents the day the manufacturer estimates its total alcohol concentration will drop below 90% of the amount listed in the ingredients. At that point, the product is far less effective than a new supply.
Hand sanitizer (and other alcohol-based cleaning products) expires due to ethyl alcohol and isopropyl alcohol being its primary ingredients. Both of these types of alcohol are volatile, meaning they evaporate when they are exposed to air. This is why hand sanitizer dries from your hands relatively quickly—it’s not being absorbed into your skin, but rather rapidly transitioning from a liquid to a gas.
Manufacturers try to keep hand sanitizer bottles as airtight as possible, but at least a little bit of air will naturally find its way inside over time. The presence of air will gradually cause the alcohol in the sanitizer to disappear, leaving behind the inactive ingredients (like water, fragrances, and in the case of Muse Health’s Fragrance-free Hand Sanitizer, natural oils) that don’t directly help to eliminate germs. Of course, this process is very slow, but a hand sanitizer left alone for more than a few years will have significantly less strength as a result.
According to the Center for Disease Control and Prevention (CDC), you should only use hand sanitizers that contain at least 60% alcohol concentration, as any lesser amount won’t be powerful enough to kill most strains of bacteria. If you use a sanitizer with 62% ethyl alcohol like Muse Health’s own brand, then the expiration date represents the day your solution will consist of only 55.8% alcohol. Even though such a percentage gap isn’t very large, keep in mind that any alcohol concentration below 60% is considered “subpotent” by the Food and Drug Administration (FDA) and is no longer capable of neutralizing the novel coronavirus associated with COVID-19.
Let’s say you just dug out an old bottle of hand sanitizer from the back of the junk drawer. It’s about a year past its expiration date. Is it still safe to use?
The answer is simple: yes, expired hand sanitizer is perfectly hazard-free to use. Whether or not it will actually get the job done, however, is another story.
Research has shown that hand sanitizers are most effective when containing 60 to 95 percent alcohol (although more than 70% tends to be a little overkill for most daily applications). When dealing with an alcohol concentration below 60%, however, the active ingredient might only discourage or “slow” the growth of bacteria rather than outright killing them off. Worse still, subpotent hand sanitizers might be completely ineffective against a variety of dangerous bacteria strains. You might receive some protection when using expired hand sanitizer, but it will be awfully limited.
Your best bet is to bite the bullet and replace any sanitizers (not just hand sanitizers!) that are past their expiration dates. It might even be a good idea to purchase new bottles a year out from your current stock’s expiry, seeing as alcohol solutions start losing their effectiveness much earlier than the date listed on the packaging anyway. Better still, err on the side of proper handwashing as much as possible so you don’t have to take any chances.
But when you’re out and about and don’t have access to a sink or hand soap, carrying your own bottle of hand sanitizer is still the way to go. Just make sure to check the label before you place your trust in it!
One of the biggest detriments of hand sanitizers is how quickly they can cause skin to crack and chafe. Higher alcohol concentrations can be worse than milder choices, but the truth is that any hand sanitizer will produce uncomfortable skin conditions when used frequently. Because alcohol removes the natural oils found in the skin on your hands, you’re often left high and dry just for practicing good hygiene.
Muse Health’s solution to this problem is to incorporate moisturizing oils into our hand sanitizer formula that preserves your skin while still eliminating 99% of germs. This makes our sanitizers double as miniature lotions, allowing you to clean your hands much more frequently without fear.
Time to stock up on a fresh supply of hand sanitizers? Don’t settle for generic brands that might hurt your skin; visit our store page for more information!
]]>Sleep plays an incredible role in the body’s ability to repair and refresh itself following your waking hours. Everything from your ability to focus to the development and growth of your muscles—and even the quality of your tears—is tied to a good night’s rest. The American Academy of Sleep Medicine and Sleep Research Society recommends that adults should receive, at a minimum, 7 hours of sleep each night for healthy function.
But after taking a look at the numbers, it’s clear that most Americans shortchange their sleep for a variety of reasons. Not only is a lack of quality rest a detriment to the human body’s physical performance, but it negatively affects psychological factors such as happiness and mindfulness. Taken onto the road, drowsy driving is an under addressed concern that is responsible for an estimated 6,400 deaths each year. Getting behind the wheel after staying awake for 20 hours or more is equated to driving with the U.S. legal limit of blood-alcohol concentration…in other words, feeling slightly drunk.
So what are some ways to not only improve sleep, but also get into the habit of receiving enough sleep on a regular basis? We’ve compiled 5 tips to help you get the most out of your bedtime…for a lifetime!
Your body relies on specific cues to help it determine when it’s time to settle down for the evening: dim lighting, reduced physical activity, slower digestion, and quieter thoughts, to name a few. Any indicators that say “the day is over, it’s time to relax” help to reinforce a better night’s sleep when all is said and done.
Up to an hour prior to bed, try taking a break from anything work-related, screen-related, and food-related. In particular, digital screens often emit blue wavelengths of light that trick your brain into believing it be daylight, making it more difficult to get your body’s natural production of melatonin flowing. Likewise, food digestion is usually a signal to your body that there is still work to be done…and speaking of work, you’ll want to distance yourself from your normal work routine as much as possible when it’s time to hit the hay.
And if you’re a late night snacker? Instead of reaching for the chips, try drinking water to help you feel full without encouraging your body and mind to stay awake.
Taking your mind away from your worries by reading a good book (ideally a physical book rather than a screen-based service) is a fantastic way to ease your brain into the pillow. Although reading is an activity that is far from monotonous (as long as you read something you enjoy!), the steady work your brain is required to do while skipping from word to word is effective at the end of the day when combined with an overall decrease in physical activity. Remember to use warm, proper lighting so you don’t have to strain your eyes!
One study by Mindlab International of the University of Sussex in 2009 discovered that reading for just six minutes reduces stress by 68%, making it a far better option for relaxing than going for a walk or watching a movie. Try picking up an educational book so you can learn something new while getting ready for sleep—two birds with one stone!
While you might guess that stretching will only get your blood flowing and thus give you unnecessary energy before bed, studies have demonstrated different conclusions. Slow stretches classified as “meditative movements” have been reported to significantly improve sleep quality, so activities like yoga are often great choices before you doze off.
The key is to keep your stretching gentle so as not to elevate your heart rate too much. Besides granting better sleep, light yoga before bed can also help you avoid any cramps or stiffness you might experience during your slumber, resulting in a smoother transition out of the bedroom in the morning.
If you don’t know where to start, sleepadvisor.org has a concise list of good stretches to perform before you get in the sheets.
Music is a great motivator for a lot of activities, so it might come as no surprise that it can also aid your body in winding down for the evening.
While you encourage your body to sleep within one hour before bed, try putting on some of your favorite calming tunes to promote the downtime even further. Some specific types of music—such as classical music—work better than others and have been demonstrated to lower blood pressure by taking your mind off that crazy day you just had.
Don’t worry if you aren’t a fan of slow, soothing music—any of your favorite songs should do the trick. Just remember you’re trying to relax, not get hyped for a quarter-mile sprint!
This is perhaps the biggest tip out of them all. If you can’t carve out a period of dedicated sleep time and stick to it routinely, then your sleep schedule isn’t going to become any better.
Establishing a regular circadian rhythm is important to the effectiveness of your sleep schedule. Going to bed on time (and at a time that allows you to get at least 7 hours in) consistently is the key to developing good sleeping habits. If you find you’re too busy to sacrifice even 30 minutes of pre-bedtime practices, then you might want to examine your schedule and see if you can make some room.
Be strict (read: non-negotiable) with your bedtime hours. After a week or so of dedicated sleep hours, your body will begin to get used to the rhythm, allowing for easier and better rest for many days to come.
Lastly, if you have tried everything you can think of to find quality rest and nothing is working, make it a point to see your doctor. You might have undiagnosed insomnia, or another sleeping disorder that might represent the underlying problem.
]]>The human body is designed to move, so movement should naturally feel desirable during your waking hours. Likewise, the brain is crafted to think and solve problems, so engaging in stimulating thought throughout the day is also a normal function. If your energy levels are consistently so low that you feel no urge to move or think, you’ll want to examine other aspects of your daily routine to troubleshoot what the problem could be.
If you constantly find yourself wanting more energy from day to day in order to live your life to the fullest, you’re not alone. We’ve compiled 5 elements of a healthy lifestyle that are sure to put some spring back in your step—read on and make sure you incorporate each one into your daily life to feel better physically and mentally!
Have you ever woken up bursting with energy because something exciting was going to happen that day? Motivation plays a big part when it comes to encouraging your body to take on the challenges the day presents. After all, even with all the right health practices in place, it’s awfully difficult to drum up the energy to do something that fills you with dread. Conversely, it’s easier to be energized for your day when you’ll be doing activities that you enjoy or are passionate about.
That’s why you should try to eliminate as many sources of anxiety and stress in your life as possible before tackling other areas that might be the cause of your lethargy. Examine your routine, hobbies, choice of work, habits, and social life to cut out anything that brings about unnecessary concern. With those hurdles out of the way, you’ll likely feel better motivation to accomplish the day’s tasks, which in turn will encourage your body to supply you with enough energy.
But sometimes a lack of energy doesn’t reflect a physical aspect of your life at all. Rather, it can be a sign of an underlying mental health complication such as depression. If you suspect this might be the case, seek help from a counseling professional immediately to take the proper steps toward recovery.
We recently created an article centered around this entire idea, but in summary, sunlight is one of your greatest allies when it comes to regaining your energy.
The sun’s rays provide your body with Vitamin D, a nutrient that is difficult to receive sufficiently by diet alone. Vitamin D signals your brain to release the chemicals serotonin and dopamine, both of which are responsible for improving your mood and providing more energy. This is also the reason why cloudy days make us all feel a bit sleepier—our bodies aren’t receiving as much sun, and so are making less serotonin and dopamine to keep us awake.
Sunlight also reinforces your circadian rhythms, or the cycle of energy you experience each day. With a clearer indication of daylight, your body will more efficiently produce energizing chemicals during the day and relaxing chemicals (like melatonin) at night. This grants you both more energy in your waking hours and better sleep at night!
You’ve likely heard that nutrition impacts every aspect of our lives, so it should come as no surprise that a lack of healthy nutrients leads to fewer resources of energy for the body to utilize.
Carbohydrates are your body’s preferred energy source, and so it will naturally burn through them for energy first before touching fats and proteins. But not all carbs are equal, and some might actually result in energy crashes if you aren’t careful.
Carbs are divided into simple and complex carbs. Simple carbs are smaller and are quickly used for energy, whereas complex carbs are larger and take more time for the body to digest. Eating a diet with too many simple carbs—like cereals, bread, candy, and processed sugars—often won’t cut it for long-term, sustained energy throughout your day (though they will still boost energy for a short time in most cases). Complex carbs, on the other hand, offer more bang for your buck, giving you energy over longer periods of time. Food such as whole grains, starches, and oats are good sources of complex carbs.
Caffeine products are also able to supply you with energy by increasing your brain’s production of dopamine and noradrenaline, keeping you focused and alert for certain lengths of time. Just be wary of which caffeine sources you choose; too much sugar (like in popular energy drinks) carries its own problematic health conditions like high blood sugar levels, weight gain, and diabetes, aside from inevitable energy crashes! A cup of coffee is usually okay, but don’t overdo it, or else your body will depend on caffeine for energy each day.
Lastly, ensure your body is getting all the vitamins and minerals it needs to run efficiently and, by extension, utilize and conserve energy better. Like oil in your car, nutrients keep everything in your body running as optimally as possible. And don’t forget to get enough water, too!
If you are unsure about the dietary choices that would be best for you, see your local healthcare professional or dietitian for help!
It might sound strange to claim that exercising—and thus, expending energy—actually gives you more energy from day to day. But that’s exactly the case!
Think about it this way: your body is great at adapting its resources to suit your lifestyle. If you live a relatively sedentary life and require little energy to function, why would your body work harder to supply you with more energy than you might need?
On the other hand, staying active on a regular basis gives your body a reason to keep the energy levels topped off. Endorphins released from physical activity can also contribute to maintaining good energy levels. Even a brisk walk can stimulate energy for the remainder of the day!
There is plenty of research to support the energy and health benefits an active lifestyle can provide. This is one reason exercise is used as a primary treatment method for chronic fatigue syndrome.
The Department of Health and Human Services recommends that adults should aim to get at least 150 minutes of moderate exercise per week, or 75 minutes of vigorous exercise. Strength training is also important to maintain muscle mass as you age—working each muscle group at least two times per week will keep your body in good shape.
At the end of the day (literally), your body will only supply energy as long as it gets the proper rest it needs. For adults, this means roughly 7-9 hours of sleep each night. You can also supplement this time via naps throughout the day.
If a good night’s sleep is difficult to come by, try adopting some healthy sleep practices to perform before you go to bed. These might include not looking at digital screens for 30 minutes prior to bedtime, not eating late in the evening, engaging in a relaxing activity such as reading, deep breathing, or listening to calming music. The goal is to give your body enough cues to start winding down before you get under the covers.
A lack of sleep will bring feelings of fatigue the next day, to say nothing of throwing off your sleep schedule. Try to make the appropriate lifestyle changes necessary to avoid poor sleep. If you are consistently unable to get a quality snooze no matter what you try, you might have a medical condition known as sleep apnea. It’s best to see a healthcare professional if this is the case.
And as previously mentioned, spending time outside and getting enough exercise will naturally help your body relax in the evening, boosting your ability to get quality sleep. Do your part to give your body a proper break every night, and it will reward you with plenty of energy to do the things you’ve always wanted to do!
]]>Traditionally, alcohol is touted as bad for you due to its inhibiting nature on the senses. But many things—even water—are bad for you in excess, yet wholly beneficial to the body under the correct proportions. Sure, intoxication is easily achievable with one too many drinks, and the type of drink combined with its quality will dictate a lot of its behavior in your stomach. Is it possible that appropriate amounts of alcohol are good for you? Does alcohol provide any positive health effects?
There’s a lot to discuss on this matter, so don’t reach for the libations just yet. Let’s dive into the science!
Before we can determine if even a single drop of an alcoholic drink is good or bad for you, let’s take a look at what alcohol actually does to your body when you consume it.
There are three types of alcohol out there: isopropanol, methanol, and ethanol. The former two are mostly utilized for practical purposes—isopropanol is a common ingredient in gas and fuels while methanol is the “sterile” alcohol used in many cleaning agents and disinfecting solutions. These two alcohols are toxic to humans because they provide a quick route to liver failure during metabolization.
Ethanol, on the other hand, is safe for people to consume. Also known as ethyl alcohol (yes, the same ethyl alcohol that is used in Muse Health’s own Fragrance-free Hand Sanitizer), this ingredient is primarily what gives alcoholic beverages their “kick.” The difference between ethanol used in drinks and ethanol used in sanitizers boils down to the total alcoholic concentration. Muse Health’s hand sanitizer contains a solution with 62% ethyl alcohol for bacteria-killing purposes, whereas beer typically contains 5% and wine boasts 12% according to the National Institute of Alcohol Abuse and Alcoholism. Distilled spirits like liquors or whiskey normally contain about 40% ethanol!
Immediately after drinking alcohol, some of the ethanol goes directly into your bloodstream via blood vessels in your mouth. From there, you’re likely to absorb it through your stomach and small intestines. The more ethanol that enters your blood, the drunker you will feel—that’s why intaking food alongside your drink can help stem the stupor a bit.
Once in the bloodstream, ethanol can travel quickly to every destination in your body, causing some disturbances along the way. Inside your blood, the alcohol causes blood vessels to inflate, causing flushed skin or a decreased core temperature (despite a feeling of warmth).
Within 5 to 10 minutes, alcohol reaches your brain and initiates extra production of dopamine and serotonin—the two chemicals associated with reward and feeling good. This is where the mild effects of alcohol come into play: when these chemicals are released, you might feel happier, more outgoing, and more confident. Small amounts of alcohol use usually don’t do any major bodily harm aside from muddling your judgment.
But as your alcohol intake increases, your central nervous system will begin to malfunction, becoming worse at carrying out orders from the brain and inhibiting your senses. This can result in blurry vision, dizziness, and slurred speech.
All this time, your liver kicks in to oxidize the alcohol coursing through your body, converting it to carbon monoxide and water to flush it out. But it can’t perform this process particularly fast, meaning you can drink more than your body can handle…in other words, alcohol poisoning. Heavy drinking and binge drinking often carries severe consequences as a result. Excessive drinking over long periods of time can also bring about liver disease.
Many factors—such as age, sex, weight, and overall health—will determine how much alcohol your body can handle. But assuming you drink small amounts that your body can manage, are there any positive benefits to drinking?
In the appropriate amounts, alcohol consumption does boast a few upsides for your health. But first, it’s important we define “appropriate.”
The Centers for Disease Control and Prevention (CDC) refers to the Dietary Guidelines for Americans for this information, which states that “moderate” alcohol consumption is considered 1-2 drinks per day for men and 1 drink per day for women. More than this is considered excessive drinking and is prone to having negative impacts on health.
That being said, some of the small benefits that daily, responsible alcohol consumption can provide include a reduced risk of heart disease and heart attacks, slightly better mood, and a possible decreased risk of diabetes and stroke. Wine (especially red wine) contains many antioxidants, similar to dark chocolate or black coffee, which are certainly a boon to your cholesterol levels and heart health when received daily. This is why some people claim a glass of wine every day is healthy...they are correct in this sense!
However, don’t forget that even moderate drinkers are susceptible to dangerous health complications, such as an increased risk to develop certain cancers (like esophageal cancer) and accidental injuries due to slight intoxication. The risks are small when the appropriate measures are taken, but they are still there, nonetheless. After all, drinking and driving is never a good idea, no matter how much you’ve drunk—public health can become its own risk factor here.
Additionally, even moderate alcohol consumption should be avoided altogether under certain circumstances. If you are pregnant, have a history of strokes or heart failure, take medications that don’t interact well with alcohol, or are battling an alcohol addiction, it’s best to pass the bottle altogether.
Ultimately, our outlook on the health benefits of moderate drinking is similar to our take on eating dark chocolate once a day: in small portions, drinking alcoholic beverages has its uses for healthy body function. But there are so many better things you could place in your body instead of alcohol (or chocolate) that would provide you with much, much greater health and nutrition across the board…and without the associated risks!
If you do not already drink, don’t start just for health benefits! In most cases, the health benefits of alcohol simply do not outweigh the cons, although the dangers of health problems are quite small if done tastefully and with consideration. Non-drinkers avoid the downsides of drinking altogether.
If, however, you do already drink, limiting your daily intake to a moderate amount does pose some benefits for your body as long as you’re careful. In this sense, you can likely continue to drink responsibly. A drink every now and then should be just fine, but when in doubt, always see your doctor for the best medical advice regarding your drinking habits.
]]>With the urge to go outside rising alongside the temperature, many people will be exposing their skin to bright sunlight frequently. But the sun offers more than just warm summer rays—it’s also essential for improving many aspects of health within and without the body.
Gearing up for some time in the sun soon? Read up on all the benefits you can receive from those bright, cloudless days...as well as some of the risk factors associated with too much exposure to UV light.
The first benefit we’ll examine goes straight to the nutritional side of body health. Nutrition might not be the first component you think about when considering sunlight, but the sun’s ultraviolet radiation actually carries supple amounts of Vitamin D that get absorbed into your body through your skin. Vitamin D promotes healthy brain cell function, provides anti-inflammatory and immune system perks, and allows your body to absorb calcium for stronger bone health.
Vitamin D is difficult to receive via natural dietary means. If you’re wondering which foods are filled with Vitamin D, look no further than salmon, cod, sardines, egg yolks, mushrooms, and various fortified foods. Beyond those dishes, however, the options are pretty slim. The scarcity of Vitamin D in food sources is one of the reasons why an estimated 40% of adults in America are Vitamin D deficient.
No need to fear! Adequate sunlight exposure can deliver enough Vitamin D for your body to get full use of despite the lack of nutritional sources. When the sun’s rays come into contact with your skin, a chemical reaction occurs that converts cholesterol within your skin cells into Vitamin D. This means sun exposure is by far the best method of supplying your body with this essential nutrient.
Because excessive ultraviolet light exposure and the resulting skin damage is always something to be cautious of, how long should you be outside to get enough Vitamin D? How much UV exposure from the sun do you really need before resorting to sun protection?
One study that observed the optimal levels of sunlight for fair-skinned people (with less melanin or pigmentation in their skin) should receive suggests about 10-30 minutes of summer sunlight exposure three times per week should be enough, preferably around noon. More time might be necessary during colder seasons or for people with darker skin, but be wary of spending too much time in the sun without proper protection from its ultraviolet rays. Use sunscreen if you plan to spend longer than 30 minutes outside under a hot sun to avoid sunburn—depending on your skin’s sensitivity to the sun’s UV rays, you might need protection even sooner, or sunscreen with a higher SPF!
There’s a reason why cloudy, rainy days can often make us feel gloomy or tired. Whereas dark settings encourage people to take a nap, sunlight brightens our mood and gives us more energy. But how?
Sunlight exposure causes increased amounts of serotonin to release into the brain. Serotonin is known to improve mental clarity, reduce anxiety, and increase focus, making it particularly important for maintaining good mental health.
In the absence of good sunlight levels—particularly at night or on overcast days—higher levels of melatonin are manufactured in the brain in place of serotonin, causing us to feel groggy and lethargic.
Without proper sun exposure, you are at risk for developing a form of depression known as seasonal affective disorder (ironically abbreviated “SAD”). This stems from the changing seasons not providing enough sunlight levels for your body to produce the right amounts of serotonin, and can commonly occur during winter or in extreme northern and southern latitudes where the sun might disappear for weeks at a time.
So if you see that sun shining outside, head out on a walk or simply bask in its brightness for a short while! You’ll quickly feel happier, healthier, and more energized to take on life.
As it turns out, proper sunlight exposure does much more than improving your mood and supplying you with appropriate amounts of Vitamin D (although those benefits are certainly big!). Sunlight is the key to a long and healthy life.
Somewhat paradoxically, good exposure to the sunny outdoors helps you sleep better each night. This is because sunlight helps to reinforce the circadian rhythms that dictate when you feel tired and when you’re ready for work. By receiving enough sunlight, your body picks up on cues to supply energy and stay awake longer (which is also why people naturally tend to have more energy during summer months when the days are longer). Once the light levels dip in the evening, you’ll start to feel more tired as larger amounts of melatonin are produced.
But more than that, research has demonstrated that proper exposure to sunlight could extend a person’s lifetime. According to a study published in the Journal of Internal Medicine, mortality rates were nearly twice as high amongst participants who actively avoided sunlight, while the groups who received proper amounts throughout each week lived between six months and two years longer. The actual cause of these findings is not well understood, but the correlation is undeniable: for a longer life, the benefits of sunlight are important!
Nevertheless, always be mindful of sun safety. Risk factors of overexposure to UV radiation include several types of skin cancer if too much sun damage accumulates. If any symptoms concern you, visit your local dermatologist to learn more.
While the sun is certainly important for improving your immune system through Vitamin D supplementation, it cannot prevent foreign bacteria from invading your body and bringing about disease. Cleanliness is just as important to a healthy lifestyle as catching enough rays!
If you need a quality hand sanitizing solution to eliminate the germs before they become a problem, be sure to check out Muse Health’s Fragrance-free Hand Sanitizer—it contains enough alcohol to kill 99% of bacteria while moisturizing your hands with natural oils to make sure they don’t dry out.
Visit our shop to browse all of our health and wellness products for sale. The emergence of spring is the perfect opportunity to stock up before allergies become prevalent and spring-cleaning endeavors take off. Be prepared and enjoy the sun!
]]>A proper daily intake of water does many things to make you feel and look better both inside and out. But how much water should you drink from day to day? And what does proper hydration do for the body? Is it essential for good health?
Let’s cover some of the best practices for this fundamental component of life, starting with the benefits of staying hydrated and maintaining good fluid intake.
For many, many reasons! Let’s begin with how dependent on water you already are…perhaps without even realizing it.
Water makes up roughly 60% of the adult human body. Everything from the brain, to the lungs, and even the skin needs it to function properly. Water is also involved in the production of hormones, indirectly affecting your overall mood and mental state. Saliva and mucus require water in order to be created, meaning water plays an integral role in processing food, lubrication of the throat, and keeping the sinuses healthy.
But it doesn’t stop there. Even your own blood is composed of 90% water, meaning water is constantly flowing through your body 24 hours per day. Water provides a cushion for your brain and organs, keeps your body temperature regulated (which is especially important when you are sick with a fever), allows vitamins and minerals to dissolve for absorption, lowers blood pressure, promotes proper bowel movements, fully enables digestion, keeps your joints flexible…and so much more.
Ultimately, the reason water is so good for you is that it is used in almost every facet of your bodily functions. Every cell in your body uses it as an essential nutrient to thrive.
Of course, plain water is not an infinite source within the body. It gets dried up, expelled, or absorbed—quickly, too. A constant resupply of water is vital for survival. Because of your body’s extreme dependence on water, it can only last approximately three days without hydration. Meanwhile, your body can sustain itself for weeks without food, depending on body composition.
Besides simply supplying your body with enough hydration to work correctly, there are added benefits to drinking enough water each day that can affect both your physical and your mental wellness.
Drinking water frequently has been cited as a great way to facilitate weight loss as a side-effect. This is not only because you’re keeping your body fluids topped off for maximum performance, but also because you’re avoiding intaking other beverages that might contain fat, sugar, and chemicals that would otherwise be processed in your stomach. Soda, alcohol, and other soft drinks that generally do not benefit your health can be eliminated entirely just by opting for water instead. Losing weight becomes much easier when you don’t have to concern yourself with the beverages you’re drinking—by choosing water, that only leaves your food calories to track while you stay consistently hydrated! Water before a meal also helps you feel full, meaning you're inclined to eat less for lower body weight.
Somewhat unsurprisingly, good hydration is also key to getting the most out of athletic performance, including walking, running, weightlifting, and other physical activities. This is mostly seen in the ability to sweat, circling back to water’s ability to help regulate body temperatures. As you work out, your core temperature starts to rise as blood pumps faster through your veins and respiration increases. To avoid overheating, excess water is released through the pores on your skin to cool off your internal systems.
Furthermore, muscle growth is dependent on good amounts of water being present in the body. Water carries important vitamins and nutrients to your muscles to produce proteins and glycogen, which are then used to build muscle. Without proper hydration, muscle development is stunted. Because water also keeps your muscles flexible and in motion via electrolytes, gym-goers will find it harder to avoid cramps and minor injuries without enough water consumption before working out.
But one of the best additional benefits of drinking plenty of water involves its impact on the brain and stress levels. Even mild dehydration can easily cause symptoms that lead to anxiety, depression, and panic attacks. Your brain’s tissues constantly use water to produce energy for mood control and stress management. When those tissues have little (or no) access to water, they become far less efficient at creating energy and might even close shop altogether until better hydration comes around. Serotonin levels decrease and stress rises as a result. If you are prone to panic attacks, dehydration is one of their leading instigators. Make sure to get enough water each day to reap the psychological and mental health advantages of hydration!
The amount of recommended water drinking, known as adequate intake (AI), varies depending on several life factors (such as age). A complete report of dietary reference intakes, published by the United States Department of Agriculture (USDA), indicates that men should drink 3.7 liters of water (or the equivalent of roughly 15.5 glasses of water) each day, while women should drink 2.7 liters (about 11.5 glasses). Keep in mind that a fair amount of water you intake also comes from your food—about 20%, in fact.
These intake estimates can also increase if you live in a hot environment, exercise at high intensities often, or have dehydrating health conditions that increase fluid loss, requiring a greater daily intake than usual. Note that there is no good evidence to support drinking only 8 glasses of water (assuming 8 ounces of water per glass) per day; that is generally too little.
The best way to tell if you’re drinking enough fluids? Pay attention to the color of your urine. If it’s clear or has a tinge of light yellow, that’s a good sign you’re properly hydrated. Urine that is dark yellow or amber means your body is dehydrated. You should also be urinating more than 9 times per day if you are properly hydrated. Watch for signs of a dry mouth, headaches, migraines, muscle cramps, or low energy, as these can all be brought about by suboptimal water intake. If in doubt, consult your dietitian to learn how to best regulate your fluid levels.
One easy way to build a habit of drinking more water is to buy a water bottle and carry it wherever you go, topping it off whenever you get the chance. The ease of access will help motivate you to take sips even when you don't feel like it.
Water is easily the most important component of a healthy, functioning human body. Without it, nearly everything your body is capable of doing becomes bottlenecked, inefficient, or shuts down completely. Along with good nutrition, adequate hydration should always be a concern while in pursuit of a healthy, happy lifestyle.
A toast to your health…with water, of course!
]]>Ever since the covid-19 pandemic, cleaning the home has been one of the most important pastimes for families at the beginning of spring. Indeed, the Centers for Disease Control and Prevention (CDC) recommends frequent house cleaning, especially if someone in your home is susceptible to catching an illness. They also stress the importance of reading the product labels of your agents prior to cleaning—survey, then spray!
But before you get busy seeking out those hiding spots germs like to use, it pays to take a step back and get a game plan together. Cleaning the floors is a given, but what about the other places around the house that are frequently touched? Where should you start to ensure clean surfaces are plentiful in your home?
Don’t grab the sanitizing wipes and disinfecting products just yet. We’ll list 10 of the most important high-touch surfaces to clean with sanitizer that might be easily overlooked when disinfecting your home. Make sure your spring cleaning strategy targets each of these locations!
It might seem obvious, but you’d be surprised to learn how many doorknobs and handles remain unclean for years. Being some of the most common surfaces people touch in most households—used by both family members and visitors—makes these entrances into the different rooms of your home double as entrances for germs onto your skin. Faucet handles are prime locations to clean, too.
When you disinfect doorknobs, make sure to clean back the front and back of the knob. Don’t forget there’s usually a doorknob or handle on both sides of the door!
Similar to doorknobs, many people use light switches multiple times per day, flicking them on and off frequently and inadvertently rubbing bacteria on the switches as they do so. While you clean both the “on” and “off” sides of the light switch, you should also wipe its plastic base too; fumbling hands tend to accidentally swipe the cover rather than the switch itself.
Air drying should be sufficient to allow light switches to fully sanitize, but make sure to use an alcohol-based solution. Alcohol disinfects and dries in a short period of time, making it suitable for quick cleaning of electronics.
Did you know that keyboards and desktops can harbor over 400 times the bacteria of a toilet seat? This is especially true for keyboards in public settings or those that are shared by multiple people.
Needless to say, fingers tend to be all over keyboard surfaces, making them prime real estate for dangerous pathogens to linger. A good sanitizing wipe can clear the keys’ surfaces of grime and skin residue. Don’t forget to shake dust and foreign particles out from under the keys for a thorough cleaning (and you might want to give the mouse some attention, too).
Trackpads on laptops, combined with their integrated keyboards, are just as dirty as desktop computer setups. The only saving grace for laptops is that they are normally used by only one individual. Nevertheless, laptop screens tend to loom closer to a user’s face, meaning the chance of becoming infected with harmful pathogens is still a possibility.
Be mindful to only use alcohol-based sanitizers on laptops, as other chemicals that don’t dry as quickly can seep inside the hardware and cause problems. Clean both the outside and the inside of the laptop for the best coverage.
This doesn’t mean just kitchen countertops either (although those are a great place to start cleaning)—dressers, desks, shelves, and cabinets all deserve a thorough wipe-down. In many cases, surfaces in the living room or bedroom or more prone to collect dust than the counters in the kitchen, making them just as valid of a disinfecting target.
If your shelves or counters have knickknacks, picture frames, or plants on display, it’s best to clear them first to ensure the entire surface gets clean. Try to wear gloves to keep the dust or chemicals on hard surfaces from getting on your own skin!
Depending on the material, tables will often see grime build up along their surfaces or crumbs stuck in cracks. If you notice the latter, it’s usually more efficient to enlist the aid of a vacuum cleaner to suck out all the stray particles. A dish scrubbing brush (along with disinfecting wipes) can also make short work of the buildup or stubborn food stains lingering on the table’s finish.
Keep in mind that kitchen tables are for eating, and so leaving chemicals on their surfaces can be dangerous! Properly dry them with dish towels or paper towels after disinfecting to keep the risks of contamination to a minimum.
How often do you reach for the TV remote, video game controller, or garage door opener? These objects change hands frequently and should be cleaned regularly to minimize the presence of bacteria. Skin residue likes to collect in thin lines where people’s fingers prefer to rest. If you see pale lines reaching across the surface of your controllers, it’s time to sanitize.
Like laptops, controllers should only be cleaned with rubbing alcohol instead of household cleaner or water to avoid damaging any of the internal components.
The touchscreen on your phone, tablet, or watch reigns as perhaps one of the dirtiest surfaces you’ll encounter in your daily routine, with phone screens commonly containing triple the bacteria compared to doorknobs, the next dirtiest thing in the house. When you factor in the frequency with which we interact with our smart devices, it all makes too much sense.
For the best results, purchase a pack of small alcohol wipes and rub the surface of the screen while the device’s power is off. Then take a microfiber cloth and gently dry it to remove excess moisture or smudges.
We sit in chairs every day, and though we don’t always intend to stay for long, the germs we carry certainly prefer to check in for an extended vacation. Particularly in the case of armchairs, bacteria often enjoy the soft (sometimes gritty) surfaces that allow dust, skin, and hair to collect.
When cleaning chairs, prioritize the arms before covering the rest of the seat. Sanitizing wipes are friendly with most chair materials, but be wary with leather! Soap and water should be used instead for finer materials.
Rounding out our list comes the place where many people spend a lot of their time (we won’t judge!) winding down after work: the living room sofas, couches, and recliners! Crumbs funnel beneath the cushions, hair and dust gather on the surfaces, and stains are easy to come by.
Rather than using traditional sanitizing solutions right off the bat, couches must be approached with a careful plan. Read your couch’s cleaning tag to figure out whether or not you should use hot water, solvent-based disinfectant spray, or simply vacuum. The material will matter, so pick the correct cleaning products for your needs!
Try as you may, sanitizing the surfaces around your house to remove every trace of pathogens is impossible. You’re bound to miss a spot here or there, and some bacteria are quick to reproduce if the conditions are right. Completely removing the threat of infectious disease isn’t always in the cards (as we saw with sars-cov-2, AKA the coronavirus).
The best solution? When handwashing isn’t available, invest in a quality hand sanitizer to kill germs on your skin before they find ways into your body. Muse Health’s Fragrance-free Hand Sanitizer contains the serum you need to eliminate 99% of bacteria while rejuvenating your hands with moisturizing, natural oils. Visit our store page to lea]]>Hop onto any diet or nutrition website and you’ll likely find that the term “macro” is something of a buzzword. That’s because macros underly the majority of the substances you consume every day, and so are directly tied to your overall wellness.
Macros—short for macronutrients—are the basic building blocks that make up everything you eat. There are three types of macros that make up the trifecta of a balanced diet: carbohydrates, fats, and proteins. Nearly all foods and drinks have a certain ratio of these three components, and a rough amount of each is necessary for the day-to-day requirements of the human body.
The problem is, most people receive disproportionate ratios of macros from the food they eat, resulting in problems like excessive weight gain, low energy, feebleness, and poor overall health.
So why track macros, and what are they to begin with? Read on as we explore the importance of macros and their role in healthy eating!
Macronutrients are the three largest nutrition components that your body utilizes for basic functions, such as preserving energy and maintaining healthy systems. Compared to their counterparts, micronutrients—which include nutrition we consume in smaller amounts like sugars, sodium, cholesterol, and potassium—macros are needed by the body in larger quantities, hence the name.
According to the United States Department of Agriculture (USDA), the recommended daily intakes of macronutrients for American adults include:
However, these ranges shift depending on age, sex, whether or not you are pregnant, and your fitness goals (so do check out the list in the link).
Nevertheless, these ratios demonstrate that each macronutrient is necessary in at least some amount every day. Cutting one out from your diet entirely (which might not even be possible) can result in malnourishment. Your body needs all three to do its job each day!
But what do the three macros do to your body? It turns out that each has its own unique purpose in keeping you healthy and ready for action.
Carbohydrates are primarily used by the body as a source of energy for completing activities, including those in the brain. Specifically, carbohydrates are broken down by the body into glucose, a natural sugar that provides instant boosts of energy when necessary. Additionally, dietary fiber is another type of carbohydrate that isn’t directly digested in the stomach but instead sticks around in your colon to promote future digestion.
Any carbs that are not used can be readily stored in your muscles as glycogen for a later time. But beware: your body has a limit of the amount of glycogen it can store (approximately 600 grams). Once that limit is reached, glycogen is converted to fat.
Generally, carbs are the most prevalent macro found in most foods and will take up the bulk of your daily nutrition. Carbohydrates can be found in starches like bread, pasta, starchy vegetables, fruit, and whole grains like oatmeal and rice.
Fats act as your body’s backup energy reserves, particularly for days when you burn more calories than you eat (called a caloric deficit). If there isn’t enough instant energy provided by carbohydrates, your body will dip into its fat reserves to keep you going. Additionally, fats keep your organs and tissues protected and insulated, so a thin layer around your stomach is vital.
Of course, if not managed properly with moderation and exercise, fats will continue to be stored by the body until it is used. This can lead to issues with high fat, causing unnecessary weight gain, heart disease, and obesity in extreme cases.
Fats are also divided into two categories: saturated fats and unsaturated fats. Saturated fats (which are further divided between saturated and trans fat) occur in red meat, processed foods, and dairy, but have the potential to raise cholesterol too high. Unsaturated fat (like omega-3 fatty acid) is considered the healthy fat that can actually improve cholesterol levels for a healthier heart.
Either way, fats are important for body function and should not be overlooked when creating a nutrition plan. Sources of unsaturated healthy fats include nuts, fatty fish like salmon, avocados, and peanut butter.
Proteins are the macro mostly involved in the construction and reconstruction of muscles and tissues. Namely, proteins are broken down into components called amino acids that directly influence your body’s ability to regenerate. In addition to balancing out your body’s overall pH levels, they can also produce vital hormones and enzymes that your body cannot otherwise create on its own.
Whenever your muscles are sore or damaged, your body will seek to rebuild itself through the use of proteins. This functions as the main way you can build muscle. When adequately supplied with large amounts of proteins, new tissues are constructed to patch up critical weak points, resulting in stronger muscle mass over time. Without proper protein intake, this process can be slowed and made less efficient.
Sources of proteins are found in abundance within meats like chicken, fish, and beef, but also make their homes in soy products, beans, eggs, and dairy.
While the recommended macronutrient ratios above are generally important to aim for, there’s a lot of wiggle room within each macro range. This allows you do diversify your nutrition just a bit to aim at different goals for body health. Striving for weight loss? Try a low-carb, high-protein meal plan that minimizes fats. Preparing for a challenging workout? Stock up on carbs and intake fewer proteins and fats, which can be denser to digest.
The flexibility of the macro percentages gives you the benefit of customizing your nutrition to get where you want to be. However, keep in mind that the vast majority of foods actually hold a mixture of all three macros, which is why a healthy balance is required. No matter what your health goals are, you should always try to stick within the recommended ratios stated by the USDA. Your body needs all three macronutrients to survive—don’t deprive it of one!
Because of this, many fitness gurus and nutritionists stick with the acronym IIFYM, or "if it fits your macros."
But what's more, not all macronutrients are created equally. While there are roughly only 4 calories per gram of carbs or gram of protein, there are about 9 calories per gram of fat. That means fats will easily overstay their welcome if you let them! Be mindful to keep your daily fat ratio below 35% as recommended.
At the end of the day, macronutrients dictate virtually every aspect of your body’s function and wellness. Being at the center of a healthy diet, it’s only natural that they're tracked frequently with every meal for the best, healthiest performance and outcome day in and day out. Just make sure you are still eating enough daily calories!
If you want specific advice for the nutrition you should be seeking for your goals, don't neglect to consult a registered dietitian to get on the right track!
By far, the biggest factors that play into a healthy immune system are food choices and high activity levels. But that doesn’t mean foreign bacteria can (and will) still sneak into your body when you’re least expecting it to cause mayhem!
If you’re looking for a quality hand sanitizer to take with you on the go, Muse Health’s Fragrance-free Hand Sanitizer provides the right amount of ethyl alcohol to kill 99% of germs while also utilizing natural oils to soften your hands like a lotion. Hand sanitizers are much easier to use consistently when they won’t give you cracked hands to worry about.
Visit our store page to learn more. Watch those macros, and stay healthy!
]]>The ocular system is a complex configuration of blood vessels and fluids that work tirelessly to make out the details in front of us during each of our waking hours. Clearly, keeping these organs healthy to preserve one of our most valuable senses should be a top priority. Unfortunately, many eye diseases cause irreversible damage and vision loss, sometimes appearing because of linked health conditions experienced throughout the entire body (not to mention the strong role genetics have in our vision).
But outside of finding ways to simply live alongside eye care shortcomings (like using glasses, contact lenses, and other eyewear for astigmatism), you might assume the ability to improve the health of your eyes naturally doesn't exist. Thankfully, nothing could be further from the truth!
Here are 5 quick tips to naturally improve the health of your eyes and keep them in tip-top condition for the long run.
Many harmful eye conditions can crop up as you age due to the lack of vitamins and nutrients in your body. Age-related macular degeneration, for instance—also known as ARMD—is a harmful condition of the macula, or the back portion of your eye in the center of the retina. This delicate part of the eye grows thinner at older ages and becomes less efficient at using valuable minerals to replace its dying cells. People with macular degeneration often permanently lose their central vision. Cataracts are also more likely to come about in eyes that are nutrient-deficient, and type 2 diabetes (ultimately culminating in diabetic retinopathy) can wreak ocular havoc on people who eat poorly and forgo exercise.
According to the American Optometric Association, the eyes mainly utilize the vitamins lutein, fatty acids, vitamin C, omega-3 fatty acids, carotenoids, and zinc, so ensuring your diet contains foods rich in these nutrients will have an immense impact on the longevity of your vision. Vitamin A, vitamin E, and zeaxanthin have also been shown to bolster ocular health. Foods that are good for the eyes include broccoli, fish, eggs, collards and leafy greens, colorful fruits and vegetables, sweet potatoes, citrus fruits, and nuts. Try to stay away from the processed meals and load up on antioxidants, too—your eyes (and entire body) will thank you!
If you have any questions about supplements, a healthy diet for overall health in the eyes, or vision problems, always make it a point to visit your eye doctor and receive regular eye exams!
Ever notice how your eyes tend to lag, get droopy, lose focus, and burn close to bedtime? That’s because they’re constantly at work throughout the day and eventually suffer from fatigue. Performing close-up, intricate tasks like reading and sewing will especially tire them out quickly, but even a full day of spending time outside and making use of distance vision will leave them feeling sleepy. Your tear production even becomes less efficient in the later hours, causing symptoms of dryness and irritation.
Just as you feel the need to lie down and rest when you’re tired, your eyes need time to close and replenish their energy each day to avoid the effects of eye strain. Getting a proper 7 to 9 hours of sleep each night (for adults) will provide your eyes with the proper rest needed to recalibrate and come back strong for the next day, reducing the likelihood of developing dry eyes. Good sleep will also help discourage specific eye diseases like glaucoma by helping to regulate fluid pressure in the eye so it doesn't press too hard on the optic nerve throughout the day.
Screens are all around us these days, from smartphones and computers to tablets and even refrigerator displays! But what do screens really do to your eyes?
Nothing permanently bad, mind you, but certainly nothing good either. As mentioned in the previous tip, eye strain is an ongoing problem for many people who live busy lives and stay up late at night. Exposure to LED screens is part of the issue. The screens of your electronics are often backlit by a tiny wall of LEDs (light-emitting diodes) that give off light that’s highly concentrated in the blue end of the color spectrum. Because blue light contains the most energy per photon out of all the wavelengths, this light is particularly taxing for your retinas to absorb, creating a fast track to eye strain. Your eyes will also tend to blink less often while staring at screens due to the amount of focus required on a small space.
Fortunately, there are a few solutions to blue light eye problems. One involves downloading or enabling special filters on your screens that change the backlighting to a warm yellow tone that is much softer on the eyes. Artificial tear drops are another option to keep your eyes lubricated and fresh if screentime is unavoidable. Lastly, try out the 20-20-20 rule, a practice which has you look at an object 20 feet away for 20 seconds every 20 minutes. This will give your eyes a chance to readjust by focusing on something away from your screen. Such a technique can also keep you from developing myopia, a near-sighted condition that can emerge after looking at things close to you too frequently (mostly seen in young children, but can sometimes occur in adults too).
Can you really give your eyes a workout? Yes, you can!
Performing short eye exercises can give the muscles that move your eyes up, down, left, and right (called the recti) some strength training to keep them functional and responsive. Healthy eye muscles can help prevent misalignment conditions such as crossed eyes (strabismus), double vision, and lazy eyes from cropping up.
What sorts of eye exercises can you do? For starters, try looking to the side without turning your head, then slowly move your eyes to the other side (don’t forget to perform this in the up-down and diagonal directions too). Each exercise should be done for 30 seconds or so.
Another eye exercise involves tracing out figure 8s with your eyes. You can also strengthen your focusing abilities by holding your thumb in front of you, staring at it for 10 seconds, then focusing on a more distant object for 10 seconds.
Even your lids can be worked by rapidly blinking for a minute or two. Give these exercises a try to make sure your eye muscles are trained and ready to go!
Did you know the eyes are one of the most common entrances for harmful bacteria to get into your body? That’s because you often touch your face and rub your eyes with your hands. This is often how eye viruses—like viral conjunctivitis—can spread.
A natural way to keep this from happening is to simply limit how often you touch your face while washing your hands whenever possible. However, these can be tasks that are easier said than consistently done when bacteria are a constant threat! A sink and hand soap aren’t always available, after all.
Instead, consider stopping infection at the source by using quality hand sanitizer on the go to kill off the germs residing on your fingertips. Muse Health features a high-grade fragrance-free hand sanitizer that eliminates 99% of bacteria while moisturizing your skin with natural oils at the same time. Visit the store page to learn more, and don’t forget to stock up to keep your eyes and body safe!
]]>If you have a special one in your life, the gift of milk chocolate is a good possibility in mid-February. But if you’re health-minded, should you eat it? Chocolate isn’t good for you…or is it?
If health is a priority for you this year, let’s unwrap the nutritional side of chocolate beyond the labels to see whether or not you should splurge.
People commonly assert that chocolate is bad for you. But in reality, they’re referring not to the cacao that takes up a slot in the main ingredients, but the added sugars, cocoa butter, and other additives that enhance the flavor and create risk factors.
Most store-bought milk chocolates and white chocolates contain large quantities of ingredients that are better left out of your body, including butter, cream, excessive amounts of sugar, and a high ratio of saturated fats that can elevate cholesterol and lead to weight gain. This means that chocolate tends to raise blood sugar levels and potentially put someone at risk of developing diabetes if eaten too often. High levels of fat and sugar can also increase the risk of heart disease, heart attacks, high blood pressure, and strokes when consumed in copious amounts, while chocolate’s acidic nature has been known to stir up acid reflux.
What about if the sugar is taken out, then? Is sugar-free chocolate healthy? Unfortunately, not quite. Even with a drastic reduction in sugar content, sugar-free chocolate still comes packed with enough fats and carbohydrates to make it a bad choice when overindulged. Sugar-free candy is still candy, and is generally devoid of the substantial nutritional value necessary to label it as “healthy.” If chocolate is already a big part of your diet and you are diabetic, you might be able to swap to a sugar-free brand to slowly ween it out of your eating habits entirely.
With all that being said, however, it’s not accurate to say there is no nutritional value to chocolate at all. On the contrary, eating chocolate on occasion (and we do mean occasion) can provide some advantages to the body.
One of chocolate’s primary ingredients is cacao (also called cocoa beans). Before being packaged and processed, cacao beans typically begin their journeys by growing on cacao trees in South America. Cacao is rich in antioxidants, minerals (including zinc and calcium), and flavonoids, making it an especially healthy food to eat. These properties classify cacao as an especially big boon to heart health…with a catch.
Moderation is the key. Most of the nutritional value of cacao is lost in store-bought chocolate bars due to the oversaturation of other unhealthy ingredients. That means that, no, the chocolates in your heart-shaped valentine box are not going to improve your heart condition. The good is unfortunately greatly outweighed by the bad.
But don’t fret! Dark chocolate can still be a decent consideration for a healthy diet when eaten in moderation. Look for chocolates that contain at least 70% cacao or more if you’re searching for a solution for your sweet tooth, as these chocolates will contain a wealth of nutritional properties that aren’t easily overshadowed by mountains of sugar and fat. In fact, a study conducted by Loma Linda University discovered that dark chocolate can reduce stress, bolster immunity, and improve your mood. Dark chocolate's antioxidant content can also reduce oxidative stress by combining with free radicals in your body.
Be warned that if you take the dark chocolate approach, you should only eat it sparingly. In the big picture, cacao is still not as nutritional as other healthy food options, and it would take large amounts of dark chocolate consumption to provide any tangible benefits for your body. Even then, such a large amount would likely offer too many calories and unhealthy ingredients to make the health benefits worthwhile.
Our suggestion? If you’re a chocolate lover who values your health, opt for one small bar of dark chocolate per day (roughly one ounce). That way you get satisfy any cravings and while your body gets the nutrition it can without going overboard.
It’s Valentine’s Day, and your loved one buys you a box of chocolates to show their appreciation for you. Thinking back to this article, you find yourself in a dilemma. Should you eat the chocolate?
Of course! When eaten sparingly, sweets usually won’t do enough harm to your body to be responsible for developing any serious health complications. In fact, even an occasional brownie or slice of cake can give you a little sugar boost to help you feel better mentally by rewarding yourself with a little enjoyment (brought about by the molecule in the brain, dopamine). Plus, a responsibly healthy individual might feel inclined to burn off the treat later by exercising for steady weight loss. In that sense, desserts like chocolate can be a great motivator to stay on course for overall health and wellness.
Besides, how could you turn down a gift from your loved one? So long as you know your limits and try not to eat sugary chocolate every day, a little chocolate never hurt anyone—sugars, fats, and all.
Nonetheless, if you have any reason to suspect chocolate could be detrimental to your health, always ask your dietitian, nutritionist, or doctor for advice before eating it. After all, eating dark chocolate can still be problematic if you need to lose weight or be mindful of other health conditions.
Valentine’s Day shopping tends to involve touching a lot of “touchy” things like jewelry, gift cards, or even the boxes of chocolate trading hands. Like with many holidays, this invites bacteria to flourish between hosts by hitching a ride on that shiny ring that’s perfect for her.
Whenever you plan to head out on a crowded shopping spree for a holiday, carrying a travel-sized bottle of hand sanitizer is practically a must. By wiping your hands clean after touching different items on the shelves, you eliminate the possibility of germs entering your body through your face. Since we all tend to rub our nose, eyes, and mouth without even realizing it, the threat of infection is much higher than we think in public settings.
Muse Health offers a high-quality, fragrance-free hand sanitizer that contains moisturizing oils alongside a potent formula that kills 99% of germs. Take advantage of it this Valentine’s Day to keep both health and love in the same picture!
]]>Honey provides some of the richest antioxidants you could put in your body, all enveloped in a sweet taste that goes great in countless recipes for a bonus health boost. With strong immune systems becoming more and more important these days, honey can be considered a building block for a tight defense against disease!
In our previous articles, we embarked on fact-checking and myth-busting journeys surrounding traditional health hacks such as apple cider vinegar [link] and cold showers [link]. This time we’ll stick closer to the nutritional side of healthy eating and whet our appetites with the bacteria-busting capabilities of nature’s favorite dish. Let’s dip right in!
We all know honey comes from bees…but how do bees do it?
Admittedly, it isn’t a pretty process. Honeybees leave their hives in search of flowers ripe with pollen to collect. After storing as much pollen as they can by ingesting it and rubbing it on their legs and abdomen (inadvertently spilling some on other plants as they go, contributing to the cycle of cross-pollination), the bees return to the beehive and begin chewing and regurgitating the loot. Multiple bees pitch into this process until the pollen transforms into the nectar we know and love as honey. Once the honey is finished, the bees store it inside their honeycombs after drying it out with their wings. If under the care of beekeepers, the bees are sedated with smoke in order to remove their collection.
Your spoonful of honey is mostly made up of the sugars fructose and glucose, which create its signature sweetness. Interestingly, the taste and appearance of honey are largely dependent on the flowers available for the bees to collect pollen from. The famous store-bought clover honey, for instance, is manufactured by bees from clover flowers and bears a very light appearance to go with its subtler taste. Dark honey, on the other hand, is made from buckwheat flowers and tastes much richer. Manuka honey is another type of honey that is largely used as medical dressings.
What’s the difference between raw honey and pasteurized honey, you might be wondering? Pasteurized honey is processed to improve its shelf life and create a more distinct taste, while raw honey is taken directly from the hive. As you might guess, raw honey contains more nutrients and antioxidants than pasteurized honey, which sees the best nutritional aspects minimized or removed during the pasteurization process.
The benefits of honey are as brilliant as its golden shine, with numerous advantages to offer your health in addition to its delightful taste.
Even the occasional teaspoon of honey is exceedingly good for a healthy heart—one review described its cardiovascular capabilities, stating it can improve blood pressure, metabolism, heartbeat, and heart disease protection. By supporting your heart, honey also contains antiaging properties and paves the way for a healthier immune system while mildly facilitating weight loss.
Honey is also a “cure-all” food option and cough suppressant, helping to treat eye diseases, asthma, sore throats, fatigue, tuberculosis, hepatitis, constipation, eczema, ulcer wounds, and many more ailments. This is largely due to the presence of two powerful antioxidants found within raw honey: polyphenols (plant compounds that aid your digestion and help prevent diabetes and certain cancers) and flavonoids (anti-inflammatory substances). Darker varieties of honey will tend to have more antioxidants. When applied directly to injuries, honey also carries wound healing properties.
Honey also contains an enzyme that makes hydrogen peroxide, a tough compound that keeps certain harmful bacteria from growing. When bacteria can’t grow, they die off and are neutralized as a threat to your immune system. That gives honey extra antibacterial properties in addition to its other benefits.
There is also evidence to suggest that honey is better for managing blood sugar levels in people with type 2 diabetes than regular sugar and can even act as an effective treatment for diabetic wounds. This is all once again thanks to its strong antioxidant properties, which reduce inflammation and blood sugar despite the honey itself raising blood sugar. For those with type 2 diabetes fasting their blood sugar levels, honey can be an especially potent tool.
Nevertheless, too much of a good thing can become a problem. Honey is mostly sugar and still behaves as sugar after you’ve consumed it. Be mindful of your average blood sugar levels, and keep honey away from children 1-year-old or younger, as it can lead to serious complications like infant botulism. Consult your dietitian or doctor before adding honey to your diet!
Another possible benefit of honey? It has the potential to improve your seasonal allergies given enough time—though the data is still on the table.
Despite the lack of scientific research, one trial held in 2011 involved 44 patients with diagnosed birch pollen allergies eating special birch pollen honey over the fall and winter months. When next spring rolled around, the patients reported significantly better control of their allergies, possibly due to the gradual exposure of the allergen to their bodies. In essence, they were naturally vaccinating themselves through the honey. The researchers involved in the study stated these findings should be considered preliminary.
Should you eat honey to combat allergies? Though further testing is required, the other health benefits of honey could warrant giving it a try anyway if you are able. Be sure to buy organic, raw, or unfiltered honey that is local to your region. That will ensure you are consuming small amounts of the local allergens that might cause you trouble. Give it a few months and see if it has any impact on your allergies.
And the best part? You can use honey in almost any diet and dish as a sweetener, so get creative! Even a tablespoon of honey can radically transform your meal.
It doesn’t take very much handling of honey before your fingers get sticky. Even the caps of honey bottles can be coated with the sweet substance! Sometimes sinks are hard to find at your springtime picnic, however. Hand soap might be out of the question.
Don’t fret; Muse Health offers a high-quality brand sanitizer fit for any occasion. Take a look at our Fragrance-free hand sanitizer to keep handy when you’re in a sticky situation at home or abroad!
]]>But while many health gurus like to focus on their physical health, it’s important to remember that the brain is still a part of the body and deserves just as much attention. As people age, cognitive function tends to gradually slow down. Memories lapse, awareness decreases, and reaction times reduce. Maintaining a healthy noggin can keep an elderly person spry and attentive for a longer, happier, and more sociable life.
Nevertheless, taking care of your brain is quite a bit different than working your muscles or eating a balanced diet (although those practices certainly contribute). If you’re interested in keeping your brain healthy and your cognitive abilities sharp, you’re in the right place! Read on.
How do you know if your brain is healthy or unhealthy to begin with?
Simply defined, a healthy brain receives good blood flow in order to receive information from our five senses and respond to those stimuli. It is also capable of thinking clearly, organizing thoughts, remembering details, and controlling emotions. A healthy brain is spatially aware, able to maintain focus, and cognitively present in the here and now.
On the other hand, a brain that is unhealthy is generally slow to react to sensory stimuli, unable to organize thoughts efficiently, has memory problems, and cannot properly regulate emotions, amongst other drawbacks. Unhealthy brains can be easily distracted and unable to discern reality from thoughts, memories, and ideas.
Debilitating conditions such as dementia and Alzheimer’s disease severely hurt the brain’s memory and function. While both can develop naturally in older people through genetics and poor lifestyles, some studies have shown that aluminum may have negative impacts on the brain. Although further studies bore inconclusive results on the matter (leading to much controversy), a recent study in 2021 indicates the association is likely to be correct.
Good cognitive function stems from challenging and engaging your brain in difficult tasks. The idea is to strengthen brain tissue and neurological links by training them, similar to how you might lift weights to train different muscles. Your brain will naturally grow and become more proficient as you age, but eventually, its abilities will wane, meaning you’ll want to make it as strong as possible so its health lasts considerably longer in the face of cognitive decline and memory loss.
One of the best activities to practice for brain health isn’t actually an activity as much as a way of living: the continual learning of new things.
Harvard University indicates that learning new activities is one of the best ways to hone your neurological skills. The influx of new stimuli and unfamiliar challenges forces your brain to focus and engage much more than with an activity you already understand. Learning a new skill (like a new language, hobby, or craft) tests your brain’s ability to process new information and translate it into the appropriate responses. Basically, fast learners are people who likely possess a wide variety of skills they picked up throughout their lives—they have learned to “learn” more efficiently thanks to a healthy brain.
Additionally, another study discovered the importance of taking breaks from learning a new activity in terms of brain health. It turns out that after intense engagement with something new, our brains consolidate and “replay” the engagement many times over during wakeful rest in an effort to strengthen the neurological connections, leading to a better grasp of the activity as well as better retainment and memory. For example, if you are learning how to knit and take a 15-minute break from your threads every hour or so, you might find better proficiency after each return than if you knitted for hours on end and slept on it for the night.
Other brain training options include puzzles and problem-solving games that entertain your mind while forcing it to work hard. These activities prep the brain to deal with more complex challenges that might appear in your day-to-day life and have the direct benefit of preserving good cognitive function. Crossword puzzles, word searches, sudoku, and other small brain games are excellent for passing the time and strengthening your cognition simultaneously, particularly for older adults.
Don’t forget the power of reading, either; a good book will keep your brain sharp and engaged for the duration of your read, not even to mention the potential to learn new things through guides, textbooks, and literature. In fact, reading stories has been demonstrated to improve creativity and overall brain function.
Direct stimulation and brainpower isn’t the only thing you should do for good brain health. There are many forms of indirect stimulation and mental care that go a long way to preserving the wellbeing of your memories and thoughts.
Loads of research have indicated that physical activity and exercising can directly strengthen the brain. If you aren’t already exercising and want to keep your brain in tip-top shape, some regular cardio and muscle training for a healthy lifestyle can do wonders for your mental capabilities. Receiving enough sleep (roughly 7-8 hours of sleep for adults) is also imperative to refresh your brain each day.
Likewise, eating a healthy diet is also imperative to a healthy brain. Foods with omega-3 fatty acids (such as fish) and antioxidants (like dark chocolate and berries) promote better blood flow to the brain for optimal cognitive function.
Finally, mental health and mindfulness is extremely important for your brain and quality of life. After all, a brain that is constantly stressed, depressed, or unhappy will ultimately work poorly and deteriorate quickly. If you suffer from bouts of unwelcome thoughts, try adjusting your daily schedule, prioritizing positive social interactions, making time to meditate, or setting specific times to relax. All of these activities can dramatically improve the clarity of your mind and result in a healthier, longer-lasting brain.
Remember: your brain affects your entire body. But likewise, your entire body affects your brain, too. To take care of your brain, take care of your overall physical and mental health. Eat well, exercise, stay hydrated, and practice mindfulness. Memories are priceless—keep them alive!
]]>Doesn’t rinsing with water clean your hands? A little, but not particularly well. A study conducted in 2011 found that washing hands with only running water reduced the presence of bacteria on the skin to 23%. Meanwhile, rinsing with a combination of water and hand soap took the germ presence down to only 8% for clean hands. Water is better than nothing, but still leaves a fair amount of foreign invaders and infectious diseases in your palms.
But how does soap work so well, and how is soap different than sanitizer? How well does hand sanitizer work? Let’s take a look under the microscope and see what’s really going on when it comes to hand hygiene!
On the molecular level, the suds you produce from washing your hands with soap act as lethal assassins ready to disrupt any pathogens which might be clinging to the skin. Many (but not all) viruses and bacteria surround themselves in a cell wall consisting of fats and lipids that help protect the invader from other foreign bodies it encounters. These bacteria are called Acid-fast bacteria and are common in the microscopic world. The infamous coronavirus is acid-fast with multiple layers of fats along with protein spikes.
Now let’s examine your soap. Soap molecules are made of two primary components which react to water differently: a “head” which is hydrophilic (meaning it is attracted to water) and a long “tail” put together by hydrogen and carbon atoms which is hydrophobic (meaning it repels water). After being dissolved in your running faucet water, bundles of these plain soap molecules come together and form spherical patterns called micelles. In these formations, the hydrophilic heads face outside the cluster while the hydrophobic tails face inside.
Remember how our bacteria contains layers of fats that serve as a protective barrier? The inside of soapy micelles becomes perfect for breaking down fats with all of the hydrophobic tails working together inside the cluster. Not only that, but the fatty sheath around the bacteria is also hydrophobic, meaning it is easily trapped in the hydrophobic cores of micelles. The micelles then take down the bacteria’s cell wall, exposing the bacterium itself and killing it. Running water (combined with friction from drying your hands with a paper towel or cloth) then removes the dead bacteria particles off your skin. This makes hand soap an extremely strong counter measurement against the novel coronavirus pandemic!
Hand sanitizer functions differently compared to classic hand soap and water. Unlike most soaps, sanitizer’s key ingredient involves alcohol—typically ethyl alcohol (ethanol)or isopropyl alcohol (isopropanol), which are both easily soluble in water. Rather than break down the fats in bacteria cell walls, hand sanitizer directly attacks the protein spikes found within the germs, killing them directly by splitting them into fragments. Hand sanitizer does not, however, remove the leftovers from your skin, meaning wiping your hands with a clean towel afterward is still beneficial.
Medical alcohol can be effective at disabling bacteria at as little as 30 percent alcohol concentration in your sanitizer. Nevertheless, studies have shown that solutions with 60 to 80% alcohol content are the best for dealing with a wide range of pathogens that might be tougher to breach. Any higher and the efficacy is negligible for most strains of bacteria. In fact, ethyl alcohol is actually better at taking down several select types of germs (Escherichia coli, Staphylococcus saprophyticus, and Serratia marcescens) compared to traditional hand soap washing.
Despite its usefulness and convenience on-the-go, sanitizer lathering still has its drawbacks. Namely, hand sanitizer does not remove specific strains of germs (norovirus in particular), harmful chemicals like pesticides, heavy metals, and dirt and grease stains left behind on the surfaces of your hands. For those cases, washing with water and soap is still the best option. Most professionals recommend hand sanitizer is best used alongside regular hand washing as opposed to replacing it.
The Centers for Disease Control and Prevention (CDC) recommends the use of hand sanitizers with at least 60% alcohol content in order to remove the most germs. Certain formulas make do without any alcohol at all, but according to the CDC they may not kill as many germs, slowing down the flourishing of bacteria instead.
Although many hand soap and sanitizer manufacturers will set expiration dates on their products, most solutions will never expire. The date on the label is supposed to indicate how long the serum’s active ingredients and alcohol concentration will last as determined by testing. The Food and Drug Administration (FDA) requires certain information such as expiration dates to be listed on regulated health and wellness packaging. Although it is often unknown to consumers whether or not companies actually perform the testing, rest assured alcohol solutions will remain concentrated at room temperatures for many, many years.
Based on its behavior, hand washing with water and soap is still the most effective method to clean your hands. But in cases where you’re in a hurry or a sink isn’t available, hand sanitizer can get the job done and give you peace of mind until you find some hand soap. The problem with most hand sanitizers? The alcohol strips away the outer oils of your hands, leaving them dry and irritated after too much use.
That’s why Muse Health’s Fragrance-free Hand Sanitizer includes natural healing lotions in addition to enough ethyl alcohol to kill 99% of germs. That means your hands stay smooth, soft, and healthy even after multiple uses. Visit our shop to learn more when you need to use hand sanitizer on the go!
]]>Apple cider vinegar (ACV for short) is one such home remedy that many health gurus state is extremely good for you and is far from a fad, having been used as a traditional medicine for thousands of years. Because the beverage is very acidic, most ACV advocates stress the importance of diluting it in a good portion of water in order to make it safe. But what are the health benefits of apple cider vinegar anyway? Is it just a placebo effect? Is apple cider vinegar even good for you in the first place? Join us for a deeper dive!
Apple Cider Vinegar is essentially apple juice that has been fermented into a vinegar solution to be used in salad dressings and marinades. The apple juice is first given yeast to ferment into alcoholic apple cider until a second fermentation process allows bacteria to create an acetic acid mixture.
If you have ever browsed for apple cider vinegar in your local grocery store before, you may have noticed some labels stating the solution contains “the Mother.” What is the Mother in apple cider vinegar?
The Mother is known as a probiotic, or a group of bacteria that are healthy for your body, and often appears as the stringy cloud of yeast at the bottom of the apple cider vinegar bottle. By ingesting the Mother, you are essentially placing special bacteria in your body that help you break down foods and compete with bad bacteria for resources.
Although many claims about the positive effects of apple cider vinegar aren’t backed by scientific evidence (the subject has not been tested as much as it should be), a few factual studies regarding ACV’s abilities have shown generally good results for weight loss, blood pressure, blood sugar level control, and balancing your cholesterol.
Let’s get one blaring question out of the way first: how effectively does apple cider vinegar help people with weight loss?
Most research conducted with vinegar consumption in humans has not specifically used apple cider vinegar, and studies were often brief and on smaller scales—thus the data is lacking. Nevertheless, one small study performed in 2018 involved 39 subjects following strict-calorie diets. Randomly, each of these participants was either given apple cider vinegar as part of their diets or went without it. Although weight loss was achieved with both groups after 12 weeks, the group who drank apple cider vinegar regularly lost more weight than the control group. Another 2009 study saw similar results, with groups who drank vinegar (not specifically apple cider vinegar) losing an average of 2 to 4 pounds more than those who went without the beverage. ACV also increases your satiety, making you feel more full and less inclined to eat more than you should.
Not much is known about the interaction between apple cider vinegar and lower blood sugar levels. Those with prediabetes or type 2 diabetes may still find benefits, however: one study found that drinking vinegar before bed can help moderate glucose levels upon waking in the morning. This study involved a small number of participants, however, and not much research has been done to observe this interaction further.
All in all, apple cider vinegar certainly won’t do wonders for your weight loss journey, be as useful for type 2 diabetes insulin levels as you might imagine, or be the final piece of the puzzle for your blood glucose levels. But as we’ll soon see, there are other health benefits ACV potentially has to offer.
While its results for losing weight are mixed at best, the acetic acid in apple cider vinegar is known to function as an effective antimicrobial when introduced to fungal infections and bacterial infections. Many people use apple cider vinegar's anti-inflammatory properties to relieve common colds and sore throats alongside healthy diets.
As we previously mentioned, apple cider vinegar contains probiotics (or good bacteria) that thrive in your gut and work to fight off pathogens (bad bacteria). These healthy bacteria feed off the antioxidants and polyphenols already found in ACV after being broken down. Probiotics also fight for foods the bad bacteria need to survive, lessening the chances of unhealthy invaders thriving when the good outnumber the bad.
Because these healthy bacteria inhabit your gut, apple cider vinegar is often cited to promote your gut health. And since the vast majority of your immune system operates from your gut, ACV can be a powerful agent to bolster a more effective immune system.
While there is no strict recommendation as to when you should drink apple cider vinegar, having a small dose once a day seems to be a good routine. However, because ACV is acidic, take special care when adding it to your diet. You should always dilute no more than one to two tablespoons in a glass of water—never drink apple cider vinegar straight without diluting it in water! Side effects including esophagus problems, heartburn, and low potassium levels can arise amongst other hazards if too much is ingested. Brushing your teeth after drinking ACV is also a good idea, as the acid can damage your tooth enamel.
A good rule of thumb: for every one part of apple cider vinegar, add five parts of water. So long as you don’t drink more than one to two tablespoons of vinegar total, the chances of harming yourself are virtually nonexistent. Always consult a dietitian or nutritionist first if you have any concerns!
Apple Cider Vinegar—when used correctly—can add massive gains to your body’s natural immune system. But another equally important method (with more science behind it) comes in the form of simple hand washing and sanitizing.
Unfortunately, hand soap and sinks are not always available, which is why carrying some hand sanitizer with you wherever you go can be a huge boon for your health. Why let the bad bacteria get in your body in the first place when you can take care of it on the surface of your hands?
Muse Health’s Fragrance-free Hand Sanitizer is the perfect solution to disinfect your palms while keeping your skin smooth and soft. Visit our shop and be sure to stock up; it makes for the perfect companion outside of your home!
]]>Many of us are accustomed to showering in the morning before heading to work or tackling household chores. A bout of steamy warmth is often a great way to freshen up after a good night’s sleep and keep your skin nice and clean. But while hot showers do have their upsides where detoxing your skin is concerned, it might surprise you to hear that cold showers also provide a multitude of unique health benefits and hacks that you’re likely missing out on.
If you’re wondering what health benefits cold showers can give you or how to even start taking cold showers in the first place, we’ve got your hydrotherapy answers right here.
If you’ve ever jumped into a cold pool before, you’ll know that your body’s initial reaction does not feel good. Your muscles seize up, goosebumps ripple across your skin, and your breathing comes out short. Virtually every fiber of your being screams “Get out!”
But you’re also probably aware of what happens if you stay in the water a little longer: your body adapts to the temperature and gradually relaxes. Breathing becomes steady. After a while, you might not even want to leave the pool—the air itself feels colder than the water now!
Taking a cold shower provides a similar experience without the need to force yourself into the frigid water straight away. In fact, many people start their showers warm-to-lukewarm before slowly easing their deluge into cooler temperatures. This allows the body to acclimate a bit more easily and lessens the bite of the cold.
So why would you want to subject yourself to freezing cold water at the crack of dawn anyway? For a lot of reasons, it turns out!
Blood circulation is the key to cold shower benefits: when your body is exposed to cold water, it enters a state of brief shock, during which time the circulatory system kicks into high gear to increase your heart rate and blood flow. This in turn stimulates your blood vessels, pumps blood more quickly throughout your body to warm you up, and adapts you to the temperature. Incidentally, this process also jumpstarts many of the body’s daily functions, including metabolism. That means a cold shower gives your body an early advantage for the day and helps it achieve weight loss more easily. Cold showers also won't give you as much dry skin as hot showers because cold water preserves the body's natural oils. If you suffer from itchy skin or a flaky scalp, cold showers might be for you!
But your general wellbeing isn’t the only aspect that benefits from a dip in the cold—your immune system also gets a boost. In fact, studies have demonstrated that exposure to cold water for winter swimmers greatly increases the body’s white blood cell count, providing it with a better defense system to ward off invaders. That’s right: giving yourself a jolt of cold water in the morning will help keep diseases at bay.
There are also plenty of mental health benefits provided by a cold shower routine. For starters, the very act of making yourself withstand cold water requires a good deal of discipline and determination. Incorporating cold showers as a regular activity enhances your willpower and your ability to endure discomfort. These two qualities easily carry over into nearly all aspects of your life. Not only that, but the stress you impose on yourself during a cold shower hardens your nervous system and produces endorphins, allowing you to handle greater amounts of stress you may encounter from day to day. All of this produces an anti-depressive effect for a clearer, sharper mind, even going so far as to reduce high blood pressure to an extent.
What about your muscles that fight through the cold? If you suffer from soreness, chronic pain, or cramping in your muscles, cold showers help to relax the body and heal achiness by reducing inflammation. This is why cold water therapy, cold water showers, and ice baths are utilized by many athletes between games in order to promote faster recovery and better cardiovascular and muscular performance (contrary to popular belief, however, cold water immersion is not ideal after rigorous physical activity and exercise if you are attempting to build muscle, and might even cost you muscle growth).
Don’t forget that taking cold showers is difficult by nature and takes time to get used to. If you plan to give it a try, stick to warm water and try ending the shower with cold water to acclimate your body temperature. Gradually introduce the cold water for longer periods of time to improve your tolerance to cold exposure. The Wim Hof Method for breathing during a cold shower is highly recommended; practice this pattern of deep breaths and you might find cold temperatures easier to handle!
A word of caution: never force yourself to bathe in ice-cold water for extended periods of time. If your body can’t adapt to the temperature or duration you choose, you might end up getting sick (just like if you spend too much time outside in the winter without proper clothing). Slowly work yourself to taking cold showers no longer than five minutes at a time.
With all this talk about the health benefits of cold showers, it might be tempting to assume hot showers have nothing to offer. If you are worried about losing your time for warm, comfortable showers, don’t worry: hot showers and hot baths should still have a place in your daily routine!
Unlike cold water, hot water opens your pores to allow toxins to flush out of your body, meaning you are overall cleaner afterward. Additionally, hot showers and warm showers are still incredibly useful for alleviating congestion and cold-like symptoms, as they help your sinuses clear so you can breathe more easily.
And let’s not forget one of the most important factors: hot showers feel great! Providing comfort for your body isn’t a bad thing in moderation and can help you relax after a hard day of work. The mental health benefits of giving yourself a feel-good hot shower every now and then are significant. And ultimately, hot showers are likely still your best option after winding down from a workout in order to preserve the inflammation process in your muscles that eventually leads to muscle growth.
While cold showers are a huge boon to your immune system, defense against disease can begin in the palms of your hands!
Be sure to check out Muse Health’s Fragrance-free Hand Sanitizer for a high-quality sanitizing solution that keeps your skin smooth and soft thanks to natural moisturizing oils.
]]>New Year's Eve and New Year's Day often provide the perfect excuse to tuck away bad habits and create new ones that positively influence a person’s life. These resolutions have the potential to be life-changing and beneficial but often fall flat when pitted against lofty expectations. You set a goal for yourself and keep it up for a week or two before deciding it isn’t practical. Sound familiar?
You’re not alone. A study by Edith Cowan University in early 2021 revealed that approximately two in three people abandon their resolutions within the month of January.
But although it might be difficult, making New Year's resolutions that you can actually stick to for the rest of the year—or even your whole life—is possible. With a solid plan, some discipline, and an ounce of motivation to kick things off, you can take advantage of the New Year's trend to transform yourself into a better person.
Here are some tips to consider when choosing New Year's resolutions you can keep for many years to come!
Before you even begin brainstorming changes you would like to see in your life, it’s absolutely vital you take a moment to consider how realistically achievable your goals are. Perhaps you're aiming for weight loss or reading a certain number of books by the end of the year. Those are both noble resolutions, but don’t expect to shave 50 pounds in three months or read five books in a few weeks! The path to your habits can't be outright unattainable.
No matter the goal of your resolution, it’s always possible to set yourself up for failure by expecting too much from yourself. Selecting a goal at the start of the new year means envisioning yourself working at it slowly but steadily in increments that won’t quickly become tedious, difficult, or monotonous. Think of it this way: if you give up on your resolution, you might end up even more discouraged than before you started it!
Create resolutions that will offer some challenge, but also account for some wiggle room for occasional slips on those days when life weighs heavier on your shoulders. This is a tight rope to walk, but the key to sustainable habits boils down to how you intend to build them. By pacing yourself and throwing in some personal rewards, the process of adopting new lifestyle changes becomes not only doable but also enjoyable.
Don’t expect change to happen overnight. You’re in this for the long haul, remember?
“Motivation gets you started; habit keeps you going.” So the saying goes. And it’s correct.
If you’re serious about self-improvement for life and not just kicking things off for a few weeks before giving up, you’ll have to rethink how you approach challenges. Rather than eating healthy meals because you’re absolutely pumped about cleaning up your diet at the moment, take time to consider why you want to eat better. Discover the deep roots of your motivations instead of relying on the surface-level good feelings.
In this example, there are many positives to eating healthy: a stronger immune system, better physical capabilities, clearer skin, more energy, a longer life, et cetera. These benefits extend beyond yourself by affecting the quality time you spend with family members and loved ones, too. Reflect on every aspect giving that fleeting motivation weight in the first place. That way, when motivation is all but lost, you can dig in and remind yourself of the true reasons to keep going.
Of course, there will still be days when you won’t feel like attempting to find any sort of motivation at all. We've all had them. Under those circumstances, you can only rely on the strength of the habit you’ve already built. A solid habit will see you performing the task automatically without questioning anything, completely bypassing the need for motivation. This takes time to shape, so don’t give up and keep at it!
Nearly everyone is participating in goal setting by January 1st. Coincidentally, everyone is also in different stages of life and faces varying degrees of difficulty with their chosen resolutions. New habits you find taxing to live by might come naturally to other people, and vice versa. Since our daily lives involve socializing with others, however, it can be tempting to compare your own progress with someone else's...especially if they are pursuing a similar resolution as your own.
Don't ever play the comparison game! The truth is, people have vastly different skillsets and tolerances based on their experiences and where they find themselves in life today as they set their New Year's goals. Maybe they are attempting a resolution they tried the past year, or are turning a new leaf and trying something different. Comparing yourself to others can only result in lower satisfaction for either yourself or them—and when longevity is a concern, one misstep is all it takes to give up on a goal entirely.
Instead of wondering why you don't measure up to someone else's lifestyle, narrow your focus to the realm of your control: your own progress. Encourage others in their individual journies. Build them up. You might even find people with similar goals to work alongside as accountability partners!
If everything goes according to plan, you won't even have an end goal in sight; you'll just be looking forward to a new resolution to begin next year!
If you're looking for an idea for a New Years Resolution you can keep, why not get a fresh start building a healthy immune system? There are many general ways to do this: improving your diet, exercising, drinking plenty of water, and caring for your mental health, to name a few.
Hand sanitizer provides another fantastic way to bolster your body's defenses on the go. Because even strong immune systems don't always win the day, a quality sanitizing solution can kill off the problematic bacteria before they get a chance to enter your body. Muse Health features a Fragrance-free Hand Sanitizer solution that keeps your hands moisturized while killing 99% of germs. That means you'll get much more frequent use out of our natural ingredients compared to other brands.
Visit our store and get a jump on this simple-yet-beneficial New Year's resolution!
]]>Now that the world can enjoy a little more freedom from the COVID-19 pandemic than before, New Years resolutions are making a big return in 2022. If quarantine has taught us anything, it’s that too much sitting around is likely to lead to negative side-effects such as depression, weight gain, and lethargy. A lot of people are getting in the mood to break free from their homes and embrace physical activity to improve their overall health!
Aerobic exercise is fantastic for physical health and weight loss, but perhaps no workout comes as close to providing health benefits to the entire body—along with its immune system—as much as running. Even working up to a jog can burn significantly more calories than walking or strength training, making it a great activity to perform alongside balancing out a healthy diet.
While many people see running as a chore (or even a nightmare), there are a few ways you can create the mindset needed to put your feet to the pavement on a consistent basis. Don't let your fitness level stop you from heading out if you're a beginner: here are some tips you can use to start running, whether you’re a new runner or a seasoned sprinter getting back in shape!
Nothing can kill your running motivation as fast as getting outside without taking the proper precautions—your feet might ache, your pace might be too fast, and you might get hungry mid-run. If you aren’t careful, you could even get dehydrated or feel faint.
Instead of forcing yourself to start moving as soon as possible, plan ahead by lacing your running shoes correctly, using the bathroom, eating something light (fruit, granola, and nuts can be great options to eat just before a run), glancing at the weather, mapping out your route, and intaking plenty of fluids for good hydration. Take time for dynamic stretches (as opposed to stationary, static stretches) and review any training plans you have. Starting your run with a walking warm-up isn't a bad idea, either.
Running is a test of endurance, meaning even the littlest annoyances can become big problems the longer you’re on the move. Take stock and make a checklist of things to do before you head out. You’ll thank yourself once the sweat is going!
Running workouts can last as long as you want, but one thing is certain: as you grow tired, your mind will constantly look for excuses to quit. If the going gets too monotonous, the excuses scream louder in your head, making you more likely to stop early.
To that end, do whatever you can to keep things interesting! Try listening to music with a specially-designed running playlist that sustains your motivation. Pick different routes, or try running your usual route backward. Challenge yourself with time and distance goals. Run with friends. The possibilities are endless, and the more avenues of stimulation you provide your brain with as you go, the less you’ll focus on the actual difficulty of the run. Remember to shake things up every so often and keep the experience enjoyable!
Running apps can also be a great way to break up the boredom while you're out. Most are able to provide running tips, a running schedule, and coordinate with your own running plan. You can even find running groups on the internet to help!
Despite everyone being more or less inclined to run with different gaits, an unhealthy running posture can lead to less effective workouts in good cases and dangerous, long-term injuries in bad cases. Blisters and hamstring problems can also arise!
As you run, keep track of how your feet touch the ground. Rather than landing on the heel (like many runners do), the best footfall is located around the midfoot, between the heel and the forefoot. If you land exclusively on your heel, the shock of your foot's impact is absorbed along the entire leg, which can lead to knee problems later on. The midfoot (or arch) will utilize the entire length of your foot to cushion the impacts, protecting you from potential damage. A good pair of shoes is also important for injury prevention!
Don’t neglect the rest of your body either: keep your chin up straight and your head in line with your back. Move your hips back and forth in synchronization with your arms. Pick up your feet behind you to get the most out of your workout (and avoid the “stumbling run” some beginner runners inadvertently demonstrate).
Running is difficult! So imagine finishing a lengthy run without truly challenging your body and working up to a faster heart rate. Although moving around is still good for you, running too slowly or for too short of a duration won’t give your body the healthy edge it deserves.
A good rule of thumb is to run at a pace you can comfortably keep up for at least 15 minutes. Once you determine that speed, try to maintain it longer than 15 minutes when you're ready: shoot for 20 or even 30 minutes, aiming for longer distances over time. If you don’t have the time to perform longer runs, increase the intensity of your 15 minute run by upping the pace a little. Whether you track your running by distance or time, you should always focus on getting better and better instead of staying the course. This is the method runners typically use to train up for marathons, half-marathons, 10ks and 5ks.
Just be careful not to overdo your run. Pushing your body too hard is certainly worse than skipping on a meaningful workout, and puts you at risk of injury. Consider taking walk breaks and monitoring blood pressure if necessary to preserve your health. After you finish your run, be sure to cool down by slowing to a walk to alleviate soreness. Gauge your own running routine and work to improve it slowly but steadily over a period of time. Always check with your doctor before you get started!
And remember: the running itself doesn’t get easier. You just get better!
Getting your cardio done can do wonders for developing a strong immune system, but that doesn’t mean it makes your body’s defenses perfect. In fact, many diseases and viruses out there can still sneak past a healthy immune system and wreak havoc. The most common way they get in your body? Through your eyes and mouth, via the hands.
When you venture out into public, don’t underestimate the value of carrying some hand sanitizer with you. The convenience of a sanitizing solution in your pocket makes it easier and more accessible to use on the go. Muse Health’s Fragrance-free hand sanitizer kills 99% of germs without drying out your skin (thanks to the inclusion of natural, soothing oils).
Visit Muse Health’s shop to learn more, and keep working toward that finish line!
]]>The winter months stand as the most difficult time of the year to stay on top of physical fitness. Not only does the frosty weather naturally slow your movements, but it also challenges your immune system to help your body warm up. If you aren’t careful, you might come home with a sweaty sickness to deal with after an outdoor workout. No one likes catching colds!
Thankfully, a frigid environment doesn’t have to deter you from healthy living and staying physically active with an exercise routine. Your body is like a thermostat: get too hot, and it makes you sweat to cool off. Get too cold, and it works overtime to keep you warm.
With proper planning, you can step into the cold air and exercise nearly as effectively as you did during the warmer months. Here are some of the best fitness tips for exercising in winter weather without getting too cold, catching a disease, or feeling discouraged. Take notes before your next winter workout!
By far, the biggest hurdle your body needs to overcome when exercising outside in the cold is staying warm. In cooler weather, the immune system becomes weaker as the body diverts more energy to maintain a warm internal temperature. This is primarily why you’re more susceptible to illness in the winter.
As such, it’s extremely important to dress correctly when heading out for a jog or hiking a trail in cold climates. You need to give your body as much of an advantage over the elements as possible! Opt for clothing that covers exposed skin and traps dry body heat while allowing moisture—like sweat—to evaporate away. Avoid cotton materials, which aren't breathable and actually absorb moisture, making you colder when the workout reaches its peak.
Gauge how active you plan to be while outside and wear enough layers to counter the effects of the cold as much as possible. Sweatpants, sweatshirts, hoodies, jackets, scarves, thermal leggings, mittens, headbands, and thick socks make good choices when gearing up for activity in the cold. Don’t forget about the head and ears—beanies are often the perfect solution to keep the heat in.
While it’s better to err on the side of more clothes, you should still be careful not to overdress. After all, going running in twenty pounds of coats might feel like marching in a suit of armor! The key is to provide just enough outer layers to give your body the edge it needs without sacrificing a quality workout in the process. Keep in mind your body temperature rises after your heart rate increases from prolonged physical activity such as cardio, meaning too much clothing could quickly become uncomfortably warm. For optimal performance while still staying safe, strike the balance between warm and flexible.
When in doubt, consult a personal trainer or healthcare professional to understand what clothing might work best for you.
Despite your best attempts to stay warm during cold-weather exercise, sometimes the elements win no matter what you try. Pay attention to hazardous conditions when planning to exercise, including wind chill, rain, snow, storms, and especially ice. Any combination of these complications could spell disaster for your workout and put you in harm’s way.
The National Safety Council states you’re generally safe when properly clothed and exercising in temperatures as low as 20° F. However, if the temperatures drop below -20° F (due to wind chill or otherwise), any form of activity outdoors could be threatening. One of the primary issues involves breathing in air that is extremely cold, preventing the body from properly keeping a warm internal temperature. A workaround to this includes wearing a scarf or face covering to warm the air you inhale, but it’s typically best to call off your exercise altogether if conditions get cold enough to consider that in the first place.
If you find yourself facing inclement weather in the midst of your workout, immediately stop what you’re doing and seek out warm shelter. Don’t play the hero and muscle through bad conditions—you’ll only put your body at risk of disease, exhaustion, hypothermia, and frostbite.
Another tactic to combat the cold before outdoor exercise involves warming yourself up prior to stepping out the front door. If your body is already quite warm before you embark, it will have an easier time regulating that temperature when threatened by a chill.
Anything you can do to elevate your internal temperature at home before a workout can do wonders. For instance, try taking a hot, steamy shower right before you head out (just make sure to thoroughly dry off). You might also want to sit in front of a heater or warm vent, or even stoke a fire in the fireplace to get comfortable. If you have access to a sauna, sit inside for 15 to 30 minutes and allow your body to become completely toasty—but don’t forget to drink water before you head off.
Speaking of hydration, warm beverages or foods like tea, coffee, and soup can also help prepare for a foray into the frost by heating your body from the inside out. Carrying a hot drink with you during your activity can also be vastly preferred over taking a sip of cold water through chattering teeth. Be careful you don’t consume too much before the exercise, however, or you might face stomach cramps when the going gets tough!
The body is amazing at what it does, but that doesn’t mean it’s perfect. Cold temperatures always leave your immune system exposed to germs and airborne viruses (like coronavirus) which, contrary to popular belief, are still able to live and thrive in cold weather. With so many dangers ready to pounce on your immune system during the winter, it pays to be ready with a clean pair of sanitized hands before you venture outside for a cold-weather workout.
The only problem? Cold weather loves to dry out your skin, leaving it cracked and flaky. Most hand sanitizers will only aggravate the symptoms, leading to worse conditions such as eczema. These problems were especially evident after the COVID-19 pandemic, and can be a pain whether you plan to double down on winter exercise or not!
Muse Health’s Fragrance-free Hand Sanitizer fights this problem by including natural, moisturizing oils in its formula to refresh the skin rather than dry it out. Meanwhile, the ethyl alcohol content still kills 99% of germs on the surface of your hands, getting the job done safely without dehydrating or damaging the skin. During these cold times, the ability to live cleanly and worry-free is not to be undervalued.
Visit our shop today and prepare for your next workout in the cold!
]]>Inevitably, many people develop cold and flu symptoms over the course of autumn, including sneezing, chills, runny noses, fevers, coughs, lethargy, and headaches. Sometimes this can even come about after you've received a flu shot. Thanks to modern medicine, there are more options than ever when it comes to biting fall sickness in the bud. But before you visit your healthcare provider and search for over-the-counter lozenges and pain relievers like ibuprofen to combat your cold and flu symptoms, it might be worthwhile to try some natural treatments to ease your conditions first without dealing with potential side-effects. Here are five of the easiest home remedies to prevent, treat, and recover from the common cold and flu!
Your body recovers the quickest from ailments and injuries when you’re asleep or taking it easy. If you stay too active while sick—especially if you spend a lot of time outdoors—your body will be required to keep itself warm and support your activities while fighting off germs! This is an uphill battle that could only result in your condition getting worse.
Warring with disease takes a lot of energy, so it’s natural to feel tired when you’re under the weather. It’s usually best to humor your health and relax for an extended period of time to recover, either by lying down or sitting back in a comfortable place. Both cold symptoms and flu symptoms tend to sap your energy, and getting enough sleep provides your body with the downtime it needs to purge the sickness sooner rather than later.
If you’re battling with the autumn blues, make sure you catch as many Zs as possible; your body will thank you when you’re all better!
According to the CDC, drinking enough water is essential to healthy living regardless of whether or not you’re sick. However, it’s especially vital when you develop cold or flu symptoms.
Particularly in the case of a fever, your body temperature rises when you’re sick in an attempt to prevent infections from growing. An area of the brain known as the hypothalamus becomes stimulated when certain bacteria or viruses are detected in the body. In response, the hypothalamus sets your body’s thermostat to a slightly higher temperature than normal. This can effectively burn out unwanted germs by making your body climate less favorable for them to thrive in. Although this is a natural response and is key to getting back on your feet, a warmer internal temperature can make a precious resource like water scarce. Sweating, vomiting, and even a running nose can also rapidly deplete your fluids while you’re sick.
When you experience a fever brought about from a cold or the flu—or if you pick up any illness for that matter—it is always important to drink plenty of fluids and stay hydrated. If your body retains enough moisture, it can keep up with its attempts at evicting bacteria without worrying about overheating or dehydrating. This process can potentially lead to a quick recovery, so don’t underestimate the power of water!
When it comes to the immune system, perhaps the most pivotal of health boosts nature has to offer is found in raw garlic. Though the smell and taste might not be everyone’s favorite, countless research trials have found garlic to be one of the best foods you can eat to enable the body to recover faster. Garlic is high in antioxidants, has anti-bacterial properties, and even the ability to quell inflammation, making it the perfect companion to your body’s immune response.
Garlic is relatively inexpensive and easy to find, too. Since eating raw garlic isn’t exactly an easy thing to do (or stomach), you can try mincing it into a glass of water to make it more palatable. This is effective as both a reaction to sickness and a proactive countermeasure—which is why some people stock up on garlic as soon as cold weather starts to creep in!
Another remedy for colds and flus comes in the form of consuming soups, teas, honey, and other smooth liquids. Why? Because they all tend to be prepared warm, and warm water and fluids work wonders to relieve congestion. Additionally, warm liquids can be soothing in the event of coughing episodes, sniffles, a stuffy nose, or sore throats. In addition to drinking cold water to cool off, warmer beverages and foods are easier for the body to process and makes your sickness a little more comfortable. They can also clear up your sinuses if you have any trouble breathing through your nostrils.
If you want to go the extra mile to help with a scratchy throat, don't forget to gargle saltwater. This is a tried-and-true method when other decongestants aren't cutting it!
You also have good nutritional opportunities when selecting warm food or drink, as many soups (such as chicken soup) and herbal teas can contain nutrients which are a good choice for your health. Green and black teas contain many antioxidants which are great at fighting off cold and flu symptoms, and recent studies have even indicated that vitamin D supplements are a great way to keep your respiratory system healthy.
While you’re on the up and up, it’s important to take extra measures to stay germ-free. When your immune system is busy taking care of pathogens which have already entered your body, it often has difficulty catching new arriving invaders. This is why some diseases can progress or transition into other ones in a chain effect. Because colds and flus can be particularly contagious within a few days of your first symptoms, that also puts others you interact with in danger if bacteria isn’t kept in check.
The best way to keep the reins on your sickness is by keeping some sanitizing solution nearby while you rest. Germs like to travel via the hands, and usually enter the body after you’ve touched your eyes or mouth. Although washing your hands is generally the most effective way to wipe the slate clean, sinks and hand soap aren’t always available (or convenient). Alternatively, the accessibility of a portable bottle of hand sanitizer can go a long way to protecting your body while it works to heal itself.
Be wary of using lower quality hand sanitizers frequently, as conditions such as eczema can leave your palms feeling cracked and sore. Muse Health’s Fragrance-free Hand Sanitizer contains just the right combination of ethyl alcohol and natural oils to kill off germs without drying your hands out, making it the perfect solution to keep at your side while you rest.
Cold and flu season is difficult to overcome, even while following with these tips. Severe symptoms can be indicative of a more serious infectious disease, so remember to always see your doctor if any conditions alarm or concern you—or if your symptoms don’t go away.
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