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While it may seem simple, boosting your immune system is much easier said than done. The immune system is actually quite complex, and that is for a good reason. It must have a balance between being strong enough to fight off a variety of illnesses and infections, but it also must be careful as to not overreact unnecessarily causing the development of allergies and autoimmune disorders. However, many lifestyle habits overtime with consistency can give your immune system it’s edge to fight harmful pathogens, and disease-causing organisms.

What are you feeding yourself?

Much like anything else, the immune system is dependent upon your gut. A happy gut equals a happy immune system, and this begins with your diet.

A healthy diet not only provides you with energy from macronutrients. It also provides you with many micronutrients, antioxidants, and natural sources of fiber. The fiber feeds your gut microbiome, or the good bacteria in your gut.

A healthy, nutrias diet can begun with focusing on whole plant foods, such as fruits, vegetables, nuts, seeds, and legumes. And there are a few important vitamins from food for happy immunity. 

• Vitamin B6, this energy vitamin is abundant in green leafy vegetables, salmon, chicken, tuna, and bananas. 
• Vitamin C, the vitamin of citrus fruits is found in oranges and strawberries as well as tomatoes, broccoli and spinach
• Vitamin E is found in almonds, sunflower seeds, peanut butter and spinach.

Another important food source in your diet is healthy fats like olive oil and omega-3s. Chronic inflammation can be a large suppressant of your immune system, healthy fats come in handy with their anti-inflammatory properties. 

Get exercise 

There is no doubt regular exercise is one of the pillars of healthy living. In terms of immunity, exercise directly promotes good circulation. This allows cells and different substances of the immune system to move through the body freely and do their job efficiently.

Minimize stress

I am happy to say, modern medicine has come to appreciate the close link between the mind and body. Stress is different for everyone, including how we relieve it. Given the inevitable stress we know we run into, it is important to know how to identify it and act against it. Whether that be deep breathing, yoga, or a long run you should get familiar with what helps you. 

During a period of stress, particularly chronic stress that’s frequent and long-lasting, your body responds by initiating a stress response. This stress response, inevitably suppresses your immune system immensely if not helped. 

Sleep plenty 

Sleep for sure doesn’t feel like an active process, but some of the most important things are happening as you sleep. For instance, important infection-fighting molecules are created for your immune system as you sleep.

Sleep and immunity are closely tied. To show this, a study in 164 healthy adults found those who sleep less than 6 hours each night have much higher risk of catching a cold. Adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours

This  also explains  why you seem to sleep so much while you are sick, your body uses that rest to boost your immune system and fight off illness. 

Hydrate, hydrate, hydrate 

Water can be the simplest task you can do to help yourself out. Water naturally boosts many qualities of health, and one of those being your immune system. While tea and juice are also hydrating, it’s best to limit your intake of fruit juice and sweetened tea because of their high sugar contents.

Bottom line

If you are looking for ways to boost your immune system and you’re overwhelmed, always remember there is never anything wrong beginning with small steps in lifestyle changes. Be consistent and you will be surprised in how quickly they add up overtime. 

Also note, no lifestyle modification is complete protection from any illness and disease. But always note practicing proper hygiene and looking out what is best for your health is never the wrong answer.

Did you know calcium needs are different between men and women? This is much due to the female hormone levels and the role they play with osteoporosis.

Osteoporosis is a disease that causes our bones to weaken and break easily. It affects predominantly older women much due to the hormone, estrogen. Estrogen plays a vital role in building and maintaining bone and it comes into play for osteoporosis because oftentimes post menopausal, a women’s ovaries are producing much less estrogen. 

However, prevention of osteoporosis starts early. Bones grow in size during childhood, gaining mass and strength. Peak mass of developed bone is around 90% by the age of 18 for girls. The amount of bone mass you obtain while you are young determines much of your skeletal health for the rest of your years to come. The risk for developing osteoporosis is high if strong bones are not developed from an early age, and if an eating disorder, poor eating, lack of physical activity, or another health problem prevents building bone mass in life, the less bone there is to draw on later in life. 

In order to take the steps in building bone mass and preventing bone loss. Calcium is the one key nutrient to build strong bones; and throughout life our bones keep a balance between creating bone, and breaking down bone through the balance of calcium. When we do not consume enough calcium through our food, our body takes it from our bones, hence creating weak bones. Which is essentially the cause of osteoporosis. As you age, new bones can not be made fast enough to keep up with the bone loss; and after menopause, bone loss happens even more quickly due to low estrogen levels. 

Calcium is not made in the body, it is absorbed through the foods we eat, and the absorption of calcium is dependent upon a few factors. 

• The current calcium status in our body. If calcium levels are high, absorption will be lower and vise versa. During periods of growth, such as pregnancy, lactation, and most commonly childhood, as much as 75% of  dietary calcium can be  absorbed. 
• Vitamin D. Calcium helps build stronger bones, but vitamin D helps the body better use calcium. Sun exposure for 20 minutes two to three times a week is usually enough for the body to produce effective vitamin D. However you can obtain it from fatty fish, cereal, fortified milk, or a supplement. Those aged 51 to 70 should get 400 IU every day, and those over age 70 should get about 600 IU.
• The bioavailability (or the absorption factor) of the calcium in the food chosen. For example, calcium is less bioavailable in plant foods than it is in animal-derived foods 
• Outside of food, calcium supplements are also available

How much calcium you need also depends on your age:

• 9–18 years: 1,300 mg per day
• 19–50 years: 1,000 mg per day
• 51 and older: 1,200 mg per day

It is also important to note, calcium contains a threshold minimum. That is to say, significant amounts of calcium will not create a long- term gain of bone. Outside factors indicative to bone growth can be dependent upon genetics and levels of physical activity. 

Other than bone remodeling, adequate calcium is necessary for many other aspects of good health. Our body uses calcium to help blood clot and muscle contractions on top of ensuring our organs and skeletal muscles are working properly. If you are looking for more ways to increase your health check out more supplements at Douglas Laboratories.

As a child, you guzzled dairy, dipped cream filled Oreos in milk, begged for ice cream as breakfast. However, a number of years later, you may notice indulging in a glass of dairy may be problematic than it is enjoyable. 

Lactose intolerance results from an issue with the breakdown of the milk sugar lactose into simple sugars for absorption into the bloodstream. The sugar is a carbohydrate and the breakdown, aka digestion, of lactose is normally digested by the enzyme lactase. It is produced by the small intestine. Humans are born with an abundance of the enzyme at a birth to fulfill the main source of nutrition given by mothers. As our diets become more varied throughout time, the production usually decreases. In fact, 75 percent of the world’s population loses the ability to digest lactase at some point in age. The intolerance, or inability to produce lactase, is essentially caused by a gene misspelling leading to the absence or reduced production of the enzyme where the symptoms of lactose intolerance come about. 

Being born with a lactose intolerance is rare, but it’s actually common to develop a lactose intolerance as you get older. It is also important not to confuse a milk allergy with lactose intolerance. A milk allergy is often diagnosed at an early age and can be severe. It is an immune system reaction to a protein in dairy products, either casein or whey. It is not an issue with the breakdown of the protein itself. On another note, proteins and carbohydrates are digested by entirely different types of enzymes as well. 

Those with lactose intolerance vary with reaction when consuming different dairy products. Tiny amounts of lactose may cause intense painful symptoms in one individual and very mild conditions in another. To this day, it is not entirely clear why symptoms vary from person to person but it might be due to different gut bacteria.

The signs and symptoms of an intolerance usually begins between 30 minutes to two hours following consumption of lactose. Symptoms can include:

• Nausea
• Vomiting
• Abdominal cramps
• Bloating
• Gas
• Diarrhea

If you can’t seem to prevent yourself from taking in dairy, you should focus on consuming small amounts at a time and with other foods. Yogurts with probiotics and hard cheeses such as Cheddar, Swiss, and Gouda will always be much easier on your stomach too.  

An easy trick to determine which cheeses have low lactose levels is to check the nutrition label. Because we know lactose is the sugar found in milk, the fewer grams of sugar, the lower the chances of indigestion to the product will be. Additionally, while it may sound like an unpleasant, personal science project, studies have been shown to say that you may be able to build your tolerance. On a full stomach, consuming a small amount of dairy, two to three times a day can help to recondition your digestive system to break down dairy without discomfort. 

It may seem at times, lactose intolerance is a major hassle. However, you shouldn’t think of lactose intolerance as a downside of adulthood. It can be a struggle for sure, but unless of course you consider dairy some of your favorite foods, it isn’t a huge loss. Milk products don’t actually offer any essential nutrients that cannot be found elsewhere, and they often contain sources of fat that really don’t offer any benefits. Saying bye to dairy products also often means saying bye to the hormones in dairy causing flare ups in your skin. Lastly, with the abundance of dairy free and milk substitutes in grocery stores can make the life of lactose intolerance a lot easier to splurge in diary similarities.  

Did you know a fungus, specifically a yeast, Candida Albicans ultimately causes most fungal infections? Candida is typically found in small amounts of our digestive tract, mouth, and skin. For digestion, it flourishes as part of the “gut” bacteria. It’s good bacteria qualities assist in digestion, nutrition absorption, and aids the immune system with recognizing and destroying harmful bacteria.  

However, just like anything else, too much of a good thing can be bad. A disruption of the proper proportion between good and bad bacteria can lead to Candida overgrowth. This causes an infection known as candidiasis and begins by breaking down the walls of the digestive tract. These infections are most common in warm, moist, areas of the body, such as the armpits and groin. We hear candidiasis more commonly referred to as yeast infections. 

Given this information, yeast infections are essentially caused by an imbalance of the gut bacteria. The most common causes for an imbalance in the gut are:

• Eating an abundance of processed foods such as those with high carbohydrates and sugars. Sugars and grains feed candida for overgrowth. 
• Hormonal changes such as during a woman’s menstruation cycle or pregnancy 
• Chronic stress, directly impacting your immune system
• Antibiotics often kill many unhealthy bacteria affecting the balance of the gut as well. 

Getting plenty of good bacteria, otherwise called probiotics, will help bring back the proper balance and get rid of the Candida overgrowth. You can also easily get some probiotics in by eating certain foods such as: 

• Yogurt
• Kefir
• Sauerkraut. 

Other foods that have been shown to fight Candida also include:

• Garlic
• Coconut oil
• Curcuimin
• Kombucha 

On top of these foods replenishing us back to a natural healthy state of gut flora, another option to get the balance back to normal is a flora cleanse. Garden of Life provides a flora cleanse specifically addressing Candida. If you decide to take a cleanse like this, it is still important to continue to avoid inflammatory food such as the starchy carbohydrates and sugars mentioned above. They can still harm the gastrointestinal tract. 

Unfortunately, dietary changes may not always do the trick. If you do not see improvement, antifungal drugs are the most common form of treatment. Candida is typically not by any means life threatening but it is to note that it may spread and eventually reach the bloodstream if left untreated. If you are looking in more ways to improve your health outside of yeast infections, Garden of Life provides numbers of other advanced formulas for an array of supplements.

The year 2020 has been quite the ride thus far. It has been hard and of course it most likely has affected your mood in at least some capacity. Before I say anything else, remember that is okay! Secondly, believe it or not, there are some natural ways to bring a few more butterflies to your mood without any stimulants. 

• Try creating a morning routine, whether it be stretching, giving thanks, or journaling. Use something that will set a positive tone to begin your day. 
• Increase your intake of mood-boosting foods. Think omega-3s which can be found in foods such as fish walnuts, flaxseed, chia seeds and dark leafy greens. 
• Drink more water! Dehydration causes fatigue and agitation. 
• Check your vitamin D. Low levels of vitamin D are linked to depression, so be sure to get 15 minutes of sunshine a day or invest in a good quality supplement. 
• Try aiming for a day “social media-free” once a week. It may just be exactly what you needed as an escape. 
• Exercise may just be the most powerful mood booster. On top of numerous other health benefits it creates endorphins, or the feel good hormone. 

Certain herbs can also be pretty powerful mood lifters too. One herb specifically is Gaia Herbs’ Mood Uplift. It is designed to support mental and emotional wellbeing. In Gaia Herbs’ Mood Uplift there are a combination of ingredients to foster a better outlook on life. The following are the three largest doses of ingredients in the herb. 

Oats milky seed. The milky seed is used for support of nervous conditions ranging from mild and moderate stress to anxiety and the panics. 

St. John’s Wort is one of the most commonly used herbs for happiness. Some studies show it may in fact be just as impactful as taking an antidepressant. Due to it’s powerfulness, it may interact with some medications, so if you plan to take in large doses you may want to talk to your doctor first. 

Vervain is very well- acknowledged for its ability to ease the feelings associated with anxiety and stress. As a cup of vervain tea, it has very calming effects on the central nervous system in turn creating  a calming and relaxation sensation. Vervain is also supposed to be effective in easing post-traumatic stress and insomnia. It is a natural tranquilizing agent that is a good antidote for restlessness and irritation.

On top of Guia Herbs’ Mood Uplift, there may be many other herbs found to benefit you with your health.

Soybeans are a type of legume native to Asia. They can be eaten whole or processed into a variety of different forms. The least processed include soybeans themself, and edamame. Edamame appears green and is the “immature” soybean. A couple others made from whole soybeans are soy milk and tofu. Soy milk is  commonly used for those lactose intolerant. 

Soy is a complete protein, meaning it contains all nine of the essential amino acids. Which comes to the reason why it is an important food staple for those who follow a vegan or vegetarian diet. Another source of soy is through fermented soy products. What is fermented soy? It’s soy that has gone through a long fermentation process adding some digestive friendliness through prebiotic fiber. Top fermented soy foods include natto, tempeh, and miso. The friendly prebiotic is a friendly bacteria that helps nourish the gut and digestive flora, boosting digestion and the absorption of nutrients. 

However, soy has hit the headlines in the past years as  a controversial food. Some praise it’s health benefits while others say it could be bad. After knowing all these benefits of soy, where could the idea of it being harmful come from? 

That is isoflavones. Isoflavones are a form of plant estrogen, otherwise called phytoestrogen. They are released when you consume soy. They can imitate our bodies normal estrogen. High levels of estrogen have been linked to an increased risk of breast cancer in the paste, however through multiple researches and review of studies it was  indicated that isoflavones in soy can actually help reduce the risk of hormone associated cancers, including prostate cancer and some breast cancers. It is not clear if these benefits are the same through the consumption of more processed soy products, such as soy protein isolates or textured vegetable protein than that of whole soy products. 

Other Benefits 

The potential health benefits of isoflavones fall outside of cancer prevention as well. Soy has been linked to healthy cholesterol levels, which can lower the risk of heart disease. The mechanism of action between isoflavones may relieve osteoporosis and menstrual symptoms through antioxidant activity too.  

Overall, the benefits of incorporating soy into your diet most likely outweigh any potential risks. Next time feel free to eat t a source of whole or fermented soy in moderation.

Tea is one of the most popular beverages across the world for many reasons. Relaxation, tradition, customs and pleasure. Britain likes to have a classic afternoon tea, you can’t visit Argentina without enjoying a cup of mate, and Peruvians swear by tea made by coca leaves. I was able to experience a couple of these first hand studying abroad.

To keep it simple, there are two main categories of tea. The first are the herbals teas that essentially consist of a blend of leaves, roots, flowers of edible plants for example chamomile or peppermint. The second is camellia sinensis plant derivatives, which consist of all black, green, and oolong tea. The difference between them is how long the leaves are left to dry and oxidize. The green teas tend to be the least processed although in them to have the highest number of polyphenols, aka antioxidants. 

Simply– Hydration 

Although plain water is the primary fluid for replenishing thirst after a morning workout or a long day at work, tea can be equally useful. Even despite the caffeine, it provides a source of flavorsome water. But tea’s benefits go beyond the refreshments. 

Antioxidants

It is a rich source of flavonoids, most commonly found in green tea. Flavonoids are a natural source of phytochemicals. They act as antioxidants, which essentially you could protect our body from “rusting,” with anti-inflammatory and anti-allergic properties. 

Heart Health

Tea drinkers may be protecting their heart health without even knowing. There is a lot of strong evidence in literature protecting this understanding. In fact, a study published in 2016 concluded that among those who drank one to three cups of green tea a day had a 20% reduction in risk of heart attack and 35% reduced risk of stroke. Those who drank four or more cups of tea a day had a 32% reduced risk of heart attack and lower levels of LDL cholesterol.

Weight Watcher 

Some studies suggest regular tea drinking keeps body fat down by speeding up your metabolism. Tea can also boost endurance. The antioxidants found in green tea extract increase the body’s ability to burn fat as fuel. If anything else we know it’s bound to be less fattening than sipping on a sugary pop.

Brain Power 

Some believe certain types of tea, such as green tea, strengthen memory cells. It also may be an effective agent in protection from neurological diseases such Dementia and Alzheimers. Although there are many factors that influence our brains, polyphenols found in tea can keep maintenance on the areas that regulate learning and memory.

Pretty Smiles 

Believe it or not, tea can strengthen your teeth. High acidity in your mouth is a large factor for tooth enamel. Tea changes the pH in your mouth to a more favorable environment to prevent cavities and well, to not erode tooth enamel. The antioxidants also fight against bacteria and gum disease. 

Have you heard of Matcha? Matcha is actually just the powdered form of green tea! One cup of matcha tea is said to be the nutritional equivalent of 10 cups of regular green tea. 

Most of these studies and findings have been found through habitual tea drinkers. That is, enjoying the beverage at least three times a week. However, it seems you can never go wrong with the great zero calorie alternative. Hot or cold, a dash of cinnamon or lemon juice, a squirt of honey, or plain as it is you can easily keep your palate pleased. There are plenty to try from brands such as Yogi Tea and Mountain Rose Herbs.

Healthy No Bake Oat Cookies

Ingredients

• 3 cups quick oats
• 3/4 cup honey
• 2/3 cup peanut butter 
• 1/2 cup coconut oil
• 1/3 cup unsweetened cocoa powder
• 1/4 tsp salt 

Directions

• Combine all ingredients except oats in a saucepan and melt. Once melted take off heat and stir in oats. Drop by spoonfuls onto pan and refrigerate for at least 30 minutes.

Peanut Butter Granola

Ingredients 

• 2 cups oats
• ¼ cup peanut butter
• ¼ cup maple syrup, or agave syrup
• 1 tsp vanilla extract

Directions

• Mix peanut butter and maple syrup together and pour over oats. Mix well and transfer to a baking tray and bake for 20 minutes at 180. 

Chickpea Cookie Dough

Ingredients

• 1 can chickpeas
• 2 tbsp maple syrup, or agave (to sweeten) 
• ⅓ cup creamy peanut butter 
• 1 tsp vanilla
• Pinch of sea salt
• ¼ cup chocolate chips
  • Can also mix in oats if you like more texture!

Directions

• Strain and rinse chickpeas. If you want smoother consistency cookie dough, remove the skin of the chickpeas. Combine all ingredients, except for chocolate chips and oats if you are adding them. Combine in a food processor and blend until smooth. Add in chocolate chips and eat/shape as you like!

Peanut Butter Banana Frosty

Ingredients 

• 1 frozen banana
• ¼ cup milk of choice
• ½ cup ice
• However much peanut butter you prefer

Directions

• Add all ingredients together, and blend! Can top with chocolate chips or whip cream to make it more of a dessert. 

Energy Bites

Ingredients

• ⅔ cup creamy peanut butter
• 1 cup old fashioned oats
• ½ cup flax seed, chia seeds, or combination
• 2 tablespoons maple syrup, or agave

Directions

• Combine all ingredients in a medium bowl and stir. Place the bowl in the refrigerator for about 15 minutes or more to make them easier to roll. Roll into bites and enjoy! Make sure to store extras in the fridge!

Peanut Butter Fruit Dip

Ingredients

• 1 cup greek yogurt
• ½ cup peanut butter
• Chocolate chips (optional!)

Directions

• Combine the ingredients. Dip with some apple slices, graham crackers, or whatever your heart desires. 

Scotcharoos (Peanut Butter Rice Krispie Treats)

Ingredients

• 4 cups rice krispies cereal
• ½ cup honey
• ½ cup creamy peanut butter
• ½ tsp salt 

Chocolate drizzle on top (optional) 

• ¼ cup chocolate chips
• 2 Tbsp coconut oil 

Directions

• In a small saucepan over medium heat, gently bring the honey to a boil and allow to boil for about a minute. Remove from heat and stir in peanut butter and salt. Place your cereal in a large bowl and then pour peanut butter honey mixture in and stir. Press the combination into a pan (can line with parchment paper) and press HARD to pack it tighty.  Allow the bars to cool completely before slicing and serving. Make sure to store in the fridge! 
• If adding chocolate on top. Melt chocolate chips and coconut oil in a microwave safe bowl and pour over after adding and pressing the combination into the pan.

Everyone gets stressed and anxious from time to time. From situations such as public speaking, financial worries, or even relationships. And currently our world is changing very rapidly with a fear of many unknowns increasing these burdens. When we cannot escape a stressor, and the pressure is constant, chronic stress is created. 

A herb known as ashwagandha can help. Ashwagandha is an ancient medicinal herb and is classified as an adaptogen. Adaptogens are herbal pharmaceuticals that counteract the effects of stress in the body. Chronic stress has been found to cause and or worsen headaches, stomach disorders, skin disorders such dermatitis and eczema, asthma, feelings of depression, and the list could go on. Stress causes health problems that in turn cause more stress on our body, and the cycle repeats. This takes a toll on our body and can lead to many harmful, physiological changes to the body. These changes are often involved in our endocrine and immune systems. Adaptogens such as ashwagandha have stimulant properties that can help counteract these harmful effects. 

Luckily, the most popular and well researched use for ashwagandha is relief from feelings of stress, and that is specifically, chronic long term stress. Ashwagandha supports the body in several ways, including a healthy stress or frustration response, otherwise boosting your resilience without even trying! The easing of stress directly and indirectly leads to secondary benefits that have other positive effects on the body involving: 

Adrenal Fatigue

Adrenal fatigue is currently not considered a medically diagnosable condition and according to many, people seeking treatment for adrenal fatigue may have underlying causes of other health problems such as anemia, infections, hormonal impairments or imbalances, and mental illnesses. Due to the nature of adrenal fatigue and a lack of understanding as to whether it is a valid condition can make addressing concerns difficult. But there are some suggestions for helping to deal with symptoms associated with adrenal fatigue such as that with ashwagandha.

Female Health

Hormones are drastically altered out of their proper balanced state when induced with chronic stress. We often don’t realize how mighty our hormones are. Just to name some of the direct roles they play are healthy menstruation, libido, and even mood and behavior. Ashwagandha’s role in stress reduction is closely tied to its support and enhancement of women’s hormonal health. The mineral-dense ashwagandha enhances communication within the endocrine system. This strengthens the adrenal glands, reduces cortisol, and increases  the production of blood.

Inflammation & Immune System

Inflammation, as we know, is just about related to everything in the body. From the red zit you may have just popped all the way to digestive sensitivities. The immune system uses inflammation as a tool to protect and heal cells from damage. This natural immune response can cause a negative outcome on health, and even result in long term tissue damage. Ashwagandha is there to help to reduce proinflammatory cytokines.

Moral of the story is that stress is a huge hindrance to overall health. If you’d like to try ashwagandha for yourself, try some from Jarrow Formulas or Pure Encapsulations.

Struggling to keep up with your studies? When I say “I neeeeeeeed coffee,” I should really just say “I neeeeeed energy……that is without an energy crash.” You may wonder what could be a solution outside adding caffeine to my studies. This is when essential oils can provide some help. 

Focus is absolutely essential when it comes to retaining the information you are studying. Unfortunately, this isn’t always easy. One of the best essential oils found to promote focus and concentration is rosemary. Rosemary has an earthy aroma and contains active compounds that affect and improve the pathways of the brain responsible for focus, memory, and retention. A study was done on students that took a test which quizzed knowledge they had just learned. The students in a room scented of rosemary essential oil performed better than those in the room absent of the smell. Another essential that can provide benefits to improving memory and concentration is lavender. 

On top of lavender improving memory and concentration, lavender has shown significant calming effects.  Sometimes stress is inevitable when learning the pathway of a nerve or a complex, math equation, it can really get the best of us. To deal with the stress you need to relax, so how about adding some lavender to your study routine. Lavender can also be a great booster when energy levels run low. 

Focus can’t exist without energy and alertness. Outside of lavender, studies done with peppermint essential oil have shown effectiveness in fighting burnout and exhaustion. Aside from reducing some daytime fatigue, how can you resist the pleasant, sweet smell of peppermint?

Now about when those exam blues hit. We can admit, at least I know I can, they can hit hard when one tough exam comes after another. However, speaking the A into existence can do more wonders than you think. A positive mindset while studying, or during those tense minutes in an exam are crucial. How about the fresh juicy scent of lemon essential oil or sweet orange to create a positive mindset while relieving some of that anxiousness.

There are a couple different ways in terms of how to use essential oils. The first way is aromatherapy. This is essentially using a diffuser. The essential oil is diluted in water and released into the air. Another way to get your use is topically. Blend a few drops with a carrier oil and apply to your skin. Be careful, if not diluted properly those with sensitive skin could have a small reaction. Lastly, oftentimes essential oils are added into lotions and candles to keep the scent lasting anytime throughout your day.