As we dive into the height of summer, it's essential to find ways to keep cool and comfortable. It will be over 100 all week where I live - over 110 several days - totally crazy heat just in time for everyone to be outside for 4th of July celebrations! Be sure to keep your family, pets, and gardens well hydrated and cared for. This week, I'm sharing natural tips to help your family beat the heat and enjoy the sunny days ahead. See below for signs of heat exhaustion and heat stroke and what to do when it happens.
🌟 Tips to Beat the Heat and Prevent Heat-Related Illness:
1. Stay Hydrated
Drink plenty of water throughout the day, even if you're not thirsty. When it's hot, drink more than half your body weight in ounces. Enhance it with slices of cucumber, lemon, or fresh berries for added flavor and nutrients.
Get electrolytes in your system. When you sweat, you lose electrolytes and water—these must be replaced! Try coconut water, sea salt, Ningxia Red, or Vitality Drops in your water.
-Avoid alcohol, sodas, and caffeinated drinks as they can dehydrate you.
2. Eat Cooling Foods:
- Incorporate hydrating and cooling foods into your meals. Cucumbers, watermelon, and leafy greens are perfect summer staples.
- Make chilled soups or smoothies to keep meals light and refreshing.
3. Natural Cooling Remedies:
- Keep a spray bottle filled with water, witch hazel, and a few drops of peppermint essential oil in the fridge. Spritz on your face and neck for instant refreshment. (Carefully avoid eyes)
- Use aloe vera gel, or Lavaderm after sun spray from the fridge to soothe and cool sun-exposed skin.
4. Create Shade:
- Encourage indoor activities during the peak heat hours from 10 AM to 4 PM.
5. Dress Smart:
- Opt for light-colored, loose-fitting clothing made from natural fabrics like cotton or linen.
- Hats and sunglasses are essential for protecting from the sun.
6. Take Breaks in Cool Areas:
-Regularly move to shaded or air-conditioned areas to cool down.
-Protect your skin from sunburn, which can affect the body’s ability to cool down.
8. Limit Outdoor Activities:
-Schedule strenuous activities for cooler parts of the day, like early morning or late evening.
9. Know Your Risk:
-Certain individuals, such as young children, older adults, those taking certain medications, and those with chronic illnesses, are more susceptible to heat-related illnesses and should take extra precautions.
10. Never Leave Children or Pets in Cars:
-Cars can heat up rapidly, even with the windows slightly open, leading to dangerous conditions quickly.
11. Acclimatize to the Heat:
-Over time, gradually increase the time spent in the heat to allow your body to adjust.
Understanding the signs of heat exhaustion and heat stroke is crucial, especially during the summer months when outdoor activities are frequent. Here’s a detailed guide to help identify and respond to these heat-related conditions.
🌞 Signs of Heat Exhaustion
Heat exhaustion occurs when the body overheats and cannot cool down effectively, often due to prolonged exposure to high temperatures and insufficient fluid intake. It's a condition that can lead to heat stroke if not addressed promptly.
Key Signs and Symptoms:
1. Heavy Sweating: Profuse sweating is a primary symptom as the body tries to cool itself down.
2. Cool, Clammy Skin: The skin may feel cool and moist to the touch despite the heat.
3. Paleness: The skin may appear pale.
4. Muscle Cramps: Painful cramps can occur, especially in the legs or abdomen.
5. Fatigue: A feeling of extreme tiredness or weakness is common.
6. Dizziness: Lightheadedness or a feeling of faintness may be present.
7. Headache: Often, heat exhaustion is accompanied by a throbbing headache.
8. Nausea or Vomiting: Feeling sick to the stomach or vomiting can occur.
9. Fainting: In severe cases, fainting may happen due to reduced blood flow to the brain.
10. Rapid Heartbeat: The pulse may become fast and weak.
Immediate Actions:
- Move to a cooler place (shade or indoors).
- Loosen clothing.
- Drink plenty of fluids, preferably water with electrolytes or sports drinks.
- Apply cool, wet cloths to the skin or take a cool bath.
- Elevate the legs slightly to improve blood circulation.
- Rest and avoid physical activity.
🔥 Signs of Heat Stroke
Heat stroke is a severe, life-threatening condition where the body's temperature regulation system fails, causing the body temperature to rise to dangerous levels quickly. It requires immediate medical attention.
Key Signs and Symptoms:
1. High Body Temperature: Core body temperature of 103°F (39.4°C) or higher.
2. Hot, Dry Skin: Skin may feel hot and dry due to a cessation of sweating, although sweating may still occur in some cases.
3. Red, Flushed Skin: The skin may turn red as body temperature increases.
4. Rapid, Strong Pulse: The heart rate may become very fast and strong.
5. Throbbing Headache: A severe headache is often present.
6. Dizziness or Confusion: Mental state changes, including dizziness, confusion, agitation, or even loss of consciousness.
7. Nausea or Vomiting: Severe stomach upset or vomiting.
8. Seizures: In extreme cases, heat stroke can cause seizures.
9. Altered Mental State: Delirium, slurred speech, or coma may occur.
Immediate Actions:
- Call 911 or seek emergency medical assistance immediately.
- Move the person to a cooler environment (shade or air-conditioned area).
- Try to cool the person rapidly using whatever methods available:
- Immerse in a cool bath or shower.
- Spray with cool water from a hose or misting bottle.
- Apply ice packs to armpits, groin, neck, and back.
- Fan while misting with cool water.
- Do not give fluids if the person is unconscious or not fully alert.
- Continue cooling efforts until emergency medical help arrives.
Recognizing and acting on the signs of heat exhaustion and heat stroke can save lives. Always take preventive measures and respond promptly if symptoms arise to ensure your safety and that of your loved ones during hot weather.
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Oil pulling is an ancient practice that has gained popularity in modern wellness routines for its potential benefits in oral health and overall detoxification. If you're new to this practice, this guide will help you understand the basics of oil pulling and how to incorporate it into your daily routine effectively. Looking for tips for oil pulling for kids? Find them here.
What is Oil Pulling?
Oil pulling is a traditional Ayurvedic practice that involves swishing oil in your mouth for a specified period. This practice is believed to help "pull" toxins from the body, improve oral hygiene, and provide various health benefits. Typically, coconut, sesame, or sunflower oil is used for this purpose.
Benefits of Oil Pulling
1. Oral Health: Oil pulling can help reduce plaque, gingivitis, and bad breath. The oil acts as a cleanser, pulling out bacteria and other toxins from the mouth.
2. Whiter Teeth: Many people report that their teeth become whiter after regular oil pulling.
3. Detoxification: Some proponents believe that oil pulling helps to detoxify the body by removing harmful substances from the mouth.
4. Improved Gum Health: The practice can help reduce inflammation and promote healthier gums.
Choosing the Right Oil
The most commonly used oils for oil pulling are:
- Coconut Oil: Favored for its pleasant taste and additional antibacterial properties due to lauric acid. This is my favorite option. You can use unrefined or fractionated, depending on your preference. Unrefined has a stronger flavor.
- Sesame Oil: Traditionally used in Ayurvedic practices, it is rich in antioxidants and has a neutral flavor.
- Sunflower Oil: Another option with a mild taste and good cleansing properties.
- Mustard Oil: This option is vitamin and mineral rich, and also contains Omega 3s.
Choose an organic, cold-pressed oil to ensure the highest quality and avoid any harmful additives.
Enhancing Oil Pulling with Essential Oils
Incorporating essential oils into your oil pulling routine can amplify its benefits. Essential oils are concentrated plant extracts known for their beneficial properties.
Essential Oils to Add to Your Oil Pulling Routine
- Composition: This powerful blend typically includes cinnamon, clove, lemon, eucalyptus, and rosemary oils.
- Benefits: Thieves blend is known for its potent healthful properties. It can help in support immunity, reducing inflammation, and freshening breath. The warming sensation of cinnamon and clove combined with the refreshing citrus notes of lemon creates a robust, invigorating experience. (This is a "hot" oil, be sure to use extra coconut oil if it gets on your skin)
- Benefits: Peppermint oil is renowned for its cooling, refreshing sensation. It has natural properties that can help support the mouth, reduce bad breath, and promote a fresh feeling. The menthol in peppermint oil also provides a pleasant tingle and can soothe oral discomfort.
- Benefits: Frankincense oil is revered for its calming and balancing qualities. It has specific properties that support gum health and reduce oral infections. Its subtle, earthy aroma can also add a grounding, soothing aspect to your oil pulling routin
How to Oil Pull: Step-by-Step Guide
1. Start with a Clean Mouth: Perform oil pulling on an empty stomach, preferably first thing in the morning before you eat or drink anything.
2. Measure Your Oil: Take about 1 tablespoon of your chosen oil. Beginners might find it easier to start with a smaller amount and gradually increase.
3. Choose Your Essential Oil (Optional: Select an essential oil that complements your needs and preferences. Ensure it is safe for oral use.
4. Mix with Oil: Add 1-2 drops of your chosen essential oil to your tablespoon of carrier oil (like coconut, sesame, or sunflower oil). Avoid using more than a few drops as essential oils are highly concentrated.
5. Swish the Oil: Place the oil in your mouth and begin to swish it around. Move the oil slowly and methodically, pulling it through your teeth and around your gums. Avoid swallowing the oil.
6. Duration: Aim to swish the oil for 15-20 minutes. If this feels too long initially, start with 5-10 minutes and gradually increase the duration as you become more comfortable.
7. Spit Out the Oil: After swishing, spit the oil into a trash can, not the sink, as it can solidify and clog your pipes.
8. Rinse Your Mouth: Rinse your mouth with warm water to remove any remaining oil and toxins. Some people like to rinse with salt water for added antibacterial benefits.
9. Brush Your Teeth: Finish your routine by brushing your teeth as usual to ensure all oil and toxins are removed from your mouth.
Tips for Beginners
- Consistency is Key: Try to oil pull daily to reap the full benefits.
- Stay Relaxed: Swish gently to avoid jaw fatigue.
- Be Patient: It may take a few weeks to notice significant changes in your oral health.
Precautions
- Oil pulling should not replace regular oral hygiene practices like brushing and flossing.
- People with allergies to specific oils should choose an alternative or consult their healthcare provider.
- Always spit out the oil after pulling; do not swallow it as it contains bacteria and toxins.
- Test for Sensitivity: Perform a patch test to ensure you don’t have any allergic reactions or sensitivities to the essential oil.
- Quality Matters: Use high-quality, authentic essential oils from a reputable source.
- Start Slow: Begin with a small amount of essential oil and observe how your body reacts. You can gradually increase the quantity if needed.
- Consult a Professional: If you have any health concerns or conditions, consult with a healthcare provider who is knowledgeable about essential oils before incorporating them into your routine.
Frequently Asked Questions
Q: Can I use oil pulling if I have dental work or braces?
A: Yes, oil pulling can be safe and beneficial even if you have dental work or braces. However, consult your dentist if you have any concerns.
Q: How soon can I eat or drink after oil pulling?
A: It’s best to wait about 30 minutes after oil pulling before consuming anything to allow the benefits to take full effect.
Q: Can I oil pull at night instead of in the morning?
A: While mornings are preferred, you can oil pull at any time of day. The key is to do it on an empty stomach.
Q: How often should I practice oil pulling?
A: Daily oil pulling is recommended for the best results, but even a few times a week can be beneficial.
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Starting a new health practice can feel daunting, but oil pulling is a simple and effective way to enhance your oral health routine. Adding essential oils to your oil pulling practice can provide a delightful boost to your oral care routine, making it more effective and enjoyable. Whether you're seeking the robust protection of Thieves blend, the refreshing coolness of peppermint, or the soothing essence of frankincense, there's an essential oil that can enhance your daily wellness ritual. Give it a try, and you might find it to be a refreshing addition to your wellness habits!
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Sources:
- "Oil Pulling: Benefits & How to Do It," Healthline, (https://www.healthline.com/nutrition/oil-pulling-coconut-oil#how-to-oil-pull)
- "Oil Pulling with Coconut Oil," WebMD, (https://www.webmd.com/oral-health/oil-pulling-coconut-oil)
- "Essential Oils in Oil Pulling: How They Work," Wellness Mama, (https://wellnessmama.com/natural-beauty/essential-oils-oil-pulling/)
- "The Benefits of Adding Essential Oils to Oil Pulling," Dr. Axe, (https://draxe.com/essential-oils/essential-oils-oil-pulling/)
My blogs contain some affiliate links.
Any purchase made is a blessing to my family at no extra cost to you!
Thank you for supporting us!
The holiday season is a time for moms to create magical experiences for their families, but it's important not to forget about self-care. To avoid burnout, it's crucial to get the support we need. This can be as simple as asking for help from family and friends with holiday to-dos like meal prep and shopping. Hiring a cleaning service, even for a one-time deep clean, can also take a load off your shoulders. Don't forget to take a break and schedule time for yourself to recharge. Joining a support group, either online or in-person, can provide a safe space to connect with other moms who understand the challenges. Finally, remember to savor each moment and express gratitude as you enjoy the holiday season with your loved ones. Happy holidays from Young Living!
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