11 Health Benefits of Walking Energetically for 10 min. a Day

Oh no, not again!

I thought as I stumbled, hit the pavement, and felt shock waves of pain rush through my body.

“My third fall in just 8 weeks! Gurr.”

The first two happened at home. But this time, I was in a public parking lot surrounded by strangers looking at me with pity. 🙁

After this fall, I knew I needed to improve my leg strength and balance.

So I started doing low-impact movements like walking, Tai Chi, & balance exercises.

These are great activities that will boost your leg strength and overall well-being without sweating like mad or overexerting yourself!

“This is excellent news for those of us who aren’t athletic and don’t like to sweat ~ Yes!”

Table of Contents

Health Benefits of Walking

Walking Energetically for at least 10-min a day is an easy-to-do physical activity.

However, If you can’t walk every day, try walking for 20-min three times a week or for 30-min twice a week.

“Note ~ For the best results, you should be slightly out of breath for it to benefit you the most.”

Bonus ~ As a bonus for joining the Blooming Community, Grab your Free Blooming In Midlife Self-Care Handbook, loaded with ideas to boost your midlife energy and overall well-being!

Health benefits

  • Helps Maintain Weight
  • Lowers High Cholesterol
  • Eases Joint Pain
  • Reduces Inflammation
  • Help with Depression
  • Reduces Emotional Stress

Set your own pace

Try walking every two or three days, when you first start. This will give your muscles and joints time to recover before walking again.

As you gain strength and endurance, you can pick up your pace and walk everyday!

However, a slower pace can help reduce pressure on your joints.

Going slower is also better for those of us with arthritis or other joint conditions that may inhibit our walking ability.

8 key points

  1. Stretch before & after your walk. Hold the stretch for 20 to 30 seconds. Stretching reduces soreness and improves your flexibility.

  2. Make sure to swing your arms if you walk at a slower pace. This will increase the benefits.

  3. If you’re listening to music or a podcast, keep the volume down to hear sounds nearby like vehicles, people, or animals.

  4. Remember to stay hydrated! Drink plenty of filtered water before and after your walk.

  5. If you struggle with balance or pain, consider using walking poles or sticks to help steady you. This also reduces some weight on your joints.

  6. Talk to your doctor before starting any exercise program.

  7. When the weather is terrible, consider an indoor space to walk, like a mall or a big-box store.

  8. Invest in a supportive (and cute;) pair of walking shoes to avoid pain and injury, especially if you have foot, knee, hip, or back problems.

11 Health Benefits of Walking Energetically 

1. Improved Physical & Cardio Fitness – Walking is an aerobic exercise that strengthens and conditions your heart and lungs.

Walking increases your capacity for activities like climbing stairs so that you won’t wear out or run out of breath.

Bicycling, dancing, and walking are excellent cardio activities that improve your heart rate and lungs. Cardio exercises burn a good amount of calories to help prevent weight gain.

“If it’s been a while since you’ve moved your body, try easing into a cardio habit with short periods of lower-impact activities.”

You don’t have to exercise 30 minutes at a time. Whew!

When starting, do 10-minute spurts. This will help you build up and get stronger.

2. Increased Body Leanness and Healthy Weight – The hormonal changes and decreased estrogen associated with aging and menopause can cause weight gain and muffin top… Ugg.

Metabolism, the rate at which the body burns calories, can slow down.

However, exercise like walking has been shown to slow weight gain, could prevent it entirely, and can help lose that extra weight.

Although nutrition is a large part of weight loss, burning calories through regular walking can help you create a calorie shortage, leading to weight loss. Yippee!

Health Benefits of Walking

3. Improves Your Balance and Coordination – A mixture of walking, strength training, and specific workouts like tai chi or yoga can improve your balance and help prevent falls, particularly in mature adults.

Walking improves your lower body strength and balance, which will help keep you more stable.

“Falls can be rough. Fortunately, I only had a few bumps and bruises when I fell.”

But, a fall can cause more severe injuries like broken bones or concussions.

~ Easy Balance Exercise ~ 

  • Stand on one leg for 1min at a time every day. Then work up to 3-5 min. This will help improve your strength and balance.

  • If you’re unsteady at first, hold yourself against a wall or chair with one hand. Do this until you build your strength and balance, then stand without any aid.

  • It may take a bit to build up your strength to balance on one leg for 3-5 min. but remember ‘Practice Makes Progress!’

4. Strengthens Your Bones and Muscles – Walking is a weight-bearing activity that supports your body weight.

Weight-bearing activities stimulate your bones and muscles to help keep them strong.

Your muscles fuel your metabolism, which means you can burn more calories throughout the day. Muscle mass decreases as you age, and menopause can speed up the loss. Bummer.

While strength training is the best way to maintain muscle, all types of exercise and walking may help slow the loss.

Walking helps work several different muscle groups, including:

  • The quadriceps

  • Hamstrings

  • Glutes

  • Calves

  • Ankles

Your upper body is working, too. Though not affected directly, it supports your torso and pelvis as you walk.

“If you move your arms or wear wrist weights while walking, you will also get an upper-body workout.”

5. Improves Your Mood and Fights Depression – Walking can improve the quality of your life when you deal with depression.

When you go for a walk for 30 minutes three times a week, this can be an effective antidepressant. Cool!

(Note* ~ Never stop taking any prescribed medications without checking with your doctor first.)

Extra benefits from walking that will enhance your mood, Bonus!

Sharper thinking – YES! 

Feel better emotionally – Great!

Won’t feel so limited by your depression – Fantastic!

Health Benefits of Walking 

6. Reduces Back Pain – Walking is an effective healing method for back pain.

A steady walking routine can lead to:

  • Stronger feet, legs, and hips

  • Core muscles will get stronger

  • Stability for the spine

  • A healthy spine can keep the body upright and balanced

  • Improves circulation throughout the body

  • Allows the body to hydrate better

7. Revs-up Your Immunity – Walking strengthens the immune system. Physical activity like walking increases the number of white blood cells circulating in the system.

These cells fight infections and other illnesses as part of your body’s immune system.

With as little as 15 to 30 minutes of walking a day, you can give your body a boost and stimulate your immune cells.

The more you move, the better prepared your body is to fight off pathogens. Health Benefits of Walking 

“There are plenty of reasons to put
“Go for a Walk” on your to-do list.”

 

8. Relieves constipation – A lack of balanced gut bacteria is linked to constipation.

Aerobic exercises like brisk walking could help increase intestinal bacteria, an essential part of a healthy gut.

Walking helps to get things moving and improves your constipation symptoms when you engage in a minimum of 20 minutes of brisk walking 4 to 7 times a week.

9. Improves Sleep – Getting your steps in during the day can affect how well you sleep at night.

Walking is related to stress reduction and physical well-being, which could be a pathway to better sleep.

Plus, the social benefits of walking with another person could boost your mood and improve your sleep.

10. Helps Ease Hot Flashes – When going through menopause, you may not feel motivated to exercise with uncomfortable symptoms, like hot flashes and mood swings.

However, regular physical activity like walking can make menopause symptoms more bearable. Awesome!

Exercise is a great way to help you regain control over your midlife body changes.

11. Boosts Your Energy – Walking enhances the oxygen levels in your body. And triggers hormone levels of cortisol, epinephrine, and norepinephrine.

These are the hormones that help elevate energy levels.

Going for an energetic walk when you feel tired or in an afternoon slump may be more effective at boosting your energy than grabbing a cup of coffee. Cool!

Disclosure:  This post contains affiliate links.

Don’t forget your feet!

Here are two supportive and ‘cute’ pairs of walking shoes I highly recommend!

SkechersWomen’s Flex Appeal Sneaker with a Memory Foam

I Love, Love, Love these walking shoes! They are:

  • Comfortable
  • Supportive
  • Shock-absorbing
  • and have an air-cooled memory foam cushioned comfort insole. 
  • Plus, they come in an array of colors! 

“My feet are aching & tender, so I add another memory foam insert to make them even more comfortable.”

(Adding the insert to my Sketchers changed my everyday walking life! Ask me how in the comments below!)

Merrell Women’s Yokota 2 Walking/Hiking Shoe

These shoes are supportive and comfortable too. They have the mesh upper to help keep your feet cool.

The air cushion in the heel absorbs shock and adds stability, with a little more traction that grips. They come in some cute colors, too!

Running short on time?

Get your daily walk in while ~

  • While running errands – Walk the parking lot or around the store for 10min.

  • Waiting at the Dr. office – Walk the halls for 10min.

  • Climb up and downstairs for five min = a 10 min walk. (climbing burns more calories than walking).

  • Park in the furthest spot.

  • Get off the bus or train a stop early to walk to your destination.

  • Take the stairs.

  • Encourage your colleagues to go on walking meetings and lunches away from the office.

————————————————————

I encourage you to find a walking routine that works for you and see how it improves your leg strength and balance.

In my case, after just a few months of daily walking and balancing exercises, my leg muscles are stronger and my balance has improved. Win, Win!!! 

“Now I’m hitting the pavement regularly, and not in the dreadful, flat-on-my-face way! ;)”

 

Here’s to Improving Leg Strength and Balance!

Susie ∞ 

P.S. Your turn! Let me know what you do to build leg strength and balance, in the comments below.

Before you go ~ Grab your Free Blooming In Midlife Self-Care Handbook, loaded with ideas to boost your midlife energy and overall well-being! Plus, get monthly Body, Beauti, & Balance tip!

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Thank you so much for your support!

 


*Please understand that we are not offering any medical advice. We do not attempt to diagnose, treat, or cure anything. In addition, we can’t promise that any natural remedy will solve a particular health/skin issue. Any reliance you place on such information is therefore strictly at your discretion.


Disclosure:  This post contains affiliate links. Blooming in Midlife.com is a participant in the Amazon Services LLC Associates Program. If you click a link on this site and make a purchase, I may receive an affiliate commission at no additional cost to you. I appreciate your support of Blooming in Midlife ∞


References:

https://gennev.com/education/benefits-walking-menopause

https://www.health.harvard.edu/staying-healthy/improve-your-balance-by-walking

https://www.scientificamerican.com/article/regular-walking-can-help-ease-depression/

https://www.youareunltd.com/2020/06/12/get-out-and-walk-to-slow-aging/

https://prevailpt.com/2019/04/30/walk-your-way-to-back-pain-relief/

https://myhealth.alberta.ca/Alberta/Pages/winter-walking-tips.aspx

https://healthtalk.unchealthcare.org/walk-to-build-strength-and-endurance-one-step-at-a-time/

https://www.verywellfit.com/walking-for-your-colon-curing-constipation-3435138

https://www.byrdie.com/what-muscles-does-walking-work-5101488

https://www.psychologytoday.com/us/blog/think-act-be/201910/want-sleep-better-go-walk

https://www.healthline.com/health/benefits-of-walking#immunity

https://blog.myfitnesspal.com/5-reasons-walking-is-better-than-coffee-for-an-energy-boost/

https://www.everydayhealth.com/hs/menopause-resource-center/best-exercises/

https://www.humanoo.com/en/magazine/walking-for-the-immune-system/

https://ourkindra.com/blogs/journal/5-ways-walking-can-improve-your-health-at-midlife

The Advantages of Throwing Your Wired Bra Out the Window?

Throw Your Wired Bra Out the Window

OK, so you don’t actually have to throw your wired bra out the window, but I did get your attention, and that is what I was hoping to do!

For years I had heard that wired bras were not good for us to wear, but I never really knew what that meant?

I did try on wireless bras and sports bras in the past, but I was not too fond of how they made me feel or how they looked on.  

Some wireless bras made my B cup looks like a flat A-cup. I felt like there was no support and no cleavage at all.

NO, thanks, that was not going to work for me!

I didn’t like the choices at the time, so I happily kept wearing my wired bra!

Recently, I found out why we should not be wearing wired bras, and that is, “Why I Threw my wired bra out the window!”

It has to do with the Lymph nodes and Lymphatic system in and around the breast tissue and the armpits.

What are Lymph nodes?

Our bodies have a network of lymph vessels and lymph nodes, which is part of the body’s immune system.

It collects fluid, waste material, and other things such as viruses and bacteria that are in the body tissues outside the bloodstream.

In the same way that veins collect and carry blood through the body, lymph vessels carry a watery yellow fluid called lymph.

Lymph flows through the lymphatic system and eventually drains into veins. This system helps to get rid of waste products from the body.

Your breast tissue extends to under your armpit. The armpits have many lymph nodes, also known as lymph glands.

A chain of lymph nodes that runs up the center of your chest by your breast bone is called the internal mammary chain.

There is a network of lymph nodes around the breast. Your breast tissue extends to your collar bone and your armpit.

Because your breast tissue extends to your collar bone and your armpit, it is vital to check these areas during your monthly self-examination. (*Marie Keating Foundation)(1)*

(1)* 

Throw Your Wired Bra Out the Window

Accumulated toxins ~

Dr. Michael Schacter, MD, of the Schacter Center for Complementary Medicine, explains it this way:

“Over 85 percent of the lymph fluid flowing from the breast drains to the armpit lymph nodes. Most of the rest drains to the nodes along the breast bone. Bras and other external tight clothing can impede flow.”

“The nature of the bra, the tightness, and the length of time worn will all influence the degree of blockage of lymphatic drainage.

Thus, wearing a bra might contribute to the development of breast cancer as a result of cutting off lymphatic drainage so that toxic chemicals are trapped in the breast.” (2)*

Free-flowing drainage!

This is crucial for the body to quickly detoxify itself of waste products and any harmful or carcinogenic substances like PCBs, DDT, dioxin, and benzene from the industrial world we live in.

The rate and degree to which the lymphatic system can drain these toxins away depend primarily on the amount of body movement needed to stimulate it.

Your lymphatic system doesn’t merely work on its own. It gets fired up when the body moves through exercise, dancing, or even a brisk walk. 

When breasts are constricted in a form-fitting bra, they are not free to move in synchronization with the rest of the body and stimulate the lymph nodes around them to start moving toxins out. 

This kind of restriction problem is evident in many women who display red creases or grooves along their bra lines.

Dents around the sides of the chest near the bra edge are sometimes visible through the clothes, depending on what a woman is wearing. (3)*

Another concern that comes along with breast restriction is an increase in temperature. (3)*

Breasts are external organs meant to hang out and somewhat away from the torso, maintaining a naturally lower temperature than the rest of the body.

Certain cancers are temperature-sensitive. Temperature changes in the breast can alter hormone function and raise the risk of breast cancer, which is hormone-dependent. (3)*

*Please understand that we are not offering any medical advice. We do not attempt to diagnose, treat, or cure anything. In addition, we can’t promise that any natural remedy will solve a particular health/skin issue. Any reliance you place on such information is therefore strictly at your discretion.

The lymph system does not have a built-in pump ~

Therefore if you are not engaged in some form of exercise like running, swimming, yoga, tai chi, or brisk walking, the lymph doesn’t flow as well, so it could use some extra help to keep it moving so it can do its job.

Massaging the lymph around the breast is one of the best ways to keep the lymph flowing. I have been doing breast massage for a while, and it has helped a lot with breast tenderness!

Throw Your Wired Bra Out the Window

Breast Massage!

I have found that the best time to do breast massage is after bathing, before bed, and after removing your bra!

Use a breast massage oil like this DIY Loving the Girls – Breast Massage Oil to get the best results!

 

 

Disclosure:  This post contains affiliate links

Loving the Girls – Organic Breast Massage oil

1 oz. ~ 2% Blend

Keep your girls healthy with breast massage! Loving the Girls – Organic Breast Massage oil contains organic ingredients that work together to promote breast health and encourages lymphatic flow.

Supplies:

1oz Dropper bottle

Make a label

Optional: Funnel

Ingredients: (EO = essential oil + *organic)

  1. Jojoba Oil* (Simmondsia Chinensis) – Great texture for massage and is very moisturizing for the skin, contains powerful antioxidants
  2. Avocado Oil* (Laurus persea or Persea gratissima) – Highly penetrating, deeply nourishing, promotes new cell regeneration and can improve the skin’s elasticity, a high percentage of Vitamin D
  3. Sweet Orange* EO (Citrus sinensis) – Contains d-Limonene, which helps support the immune system, Antioxidant
  4. Geranium* EO (Pelargonium x asperum) – Has a gentle stimulating effect on the lymphatic system, Anti-inflammatory
  5. Chamomile* EO (Chamaemelum Nobile) – Anti-inflammatory, skin healing, relieve pain
  6. Thyme ct. linalool EO (Thymus vulgaris ct. linalool) – Contains d-Limonene, which helps support the immune system, Antioxidant
  • Paraben-Free
  • Sulfate-Free
  • Gluten-Free
  • Always use 100% Organic and all-natural ingredients!
  • NO ARTIFICIAL ANYTHING! 🙂

Application:

  • Shake well before each use.
  • Apply 5 or 10 drops (depending on breast size) to each breast and massage three or more times a week!

Before you start making your own DIY blends with Essential Oils, take a look at this popular post called:

“Safely Using Essential Oils in DIY Skin Care.”

I summary!

We should not be wearing wired bras to allow the lymph to flow so it won’t get clogged up in and around our breast tissue and armpits.

When I heard that, it was like a light bulb turned on in my head, and I finally got it!

I started looking for a wireless bra that day! I also researched breast oils and created Loving the Girls – Breast Massage Blend.

So, I encourage you to throw your wired bra out the window and find a wireless bra for healthier breasts!

There are so many great choices now!

Here is a beautiful wireless bra that gives you cleavage and support. It’s more comfortable than any bra I have ever worn! Plus, it comes in some pretty colors!

Throw Your Wired Bra Out the Window

A few other great wireless bras to check out HERE and HERE too!

Wishing you and your girls the best of health!!! 😉
 

Susie ∞

Share on the social links below and help spread the word about this vital subject!

 

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Thank you so much for your support!

 


*Please understand that we are not offering any medical advice. We do not attempt to diagnose, treat, or cure anything. In addition, we can’t promise that any natural remedy will solve a particular health/skin issue. Any reliance you place on such information is therefore strictly at your discretion.


Disclosure:  This post contains affiliate links. Blooming in Midlife.com is a participant in the Amazon Services LLC Associates Program. If you click a link on this site and purchase, I may receive an affiliate commission at no additional cost to you. I appreciate your support of Blooming in Midlife. ∞


Reference

(1)*Marie Keating Foundation  https://www.mariekeating.ie/cancer-information/breast-cancer/the-breasts-and-lymphatic-system/

(2) *Dr. Michael Schacter, MD, of the Schacter Center for Complementary Medicine  https://goop.com/wellness/health/could-there-possibly-be-a-link-between-underwire-bras-and-breast-cancer/

(3) *Goop  https://goop.com/wellness/health/could-there-possibly-be-a-link-between-underwire-bras-and-breast-cancer/


How To Improve Your Midlife Sex Life & Vaginal Dryness With Home Remedy

Midlife Sex Life & Vaginal Dryness

Vaginal dryness is expected in midlife and can make sex painful.

However, you don’t have to settle for that!

When you use Coconut Oil, and you can enjoy your love life again!

Yes, one of the best lubricants is coconut oil. The same coconut oil that you use for cooking.

Any more, coconut oil is a standard home treatment for many health and beauty treatments.

You can use it to moisturize your hair & skin and use it as a natural lubricant.

Disclosure:  This post contains affiliate links.

When purchasing coconut oil make sure you get Pure Virgin Unrefined Coconut Oil.

Here are a few things to look for when purchasing your coconut oil.

  • Look for virgin or extra virgin coconut oil
  • Always get unrefined
  • Buy organic

Unlike typical lubricants, coconut oil is free of additives and other possible irritants.

So, it’s less likely to cause inflammation in an already sensitive area.

For the best results, spread a generous amount onto the vaginal opening and surrounding area before sex.

This will eliminate friction and discomfort. And have your partner apply some too.

Also, you can reapply a small amount of coconut oil after sex if you have any burning or soreness.

Benefits of Coconut Oil for Lubrication

  • Its antimicrobial – Coconut oil has antimicrobial, and antibacterial properties and may help fight infections.
  • Inexpensive – You can expect to pay 8 to 12 dollars for a quality jar of extra virgin organic coconut oil. And it will last for quite a while.
  • Oils are more effective lubricants – Oil-based lubricants last longer than water-based lubricants. So you wont have to keep reapplying.
  • Coconut oil is a vaginal moisturizer – Double-duty coconut oil can act as a lubricant and treats & relieves everyday discomfort of vaginal dryness.

Coconut oil is generally considered safe to apply to the external skin of your vagina.

However, since everyone is different, it’s recommended you do a skin patch test before applying coconut oil to your vaginal area.

For example:

  • Apply a small amount of coconut oil to the inside of your forearm.
  • If you don’t experience any redness or itching within 24 hours. It should be safe to apply everywhere else.

But, stop using coconut oil as your lubricant if you have:

  • Itching
  • Flushing
  • Swelling
  • Irritation
  • Discomfort

Things to Know

  • An essential part of vaginal health is your PH. When anything comes in contact with the vagina, PH levels can be affected.

However, short-term unbalanced PH is not something to worry about and usually quickly rebounds after the lubricant is gone from the area.

  • Keep in mind that since coconut oil is oil-based, it may damage or split latex condoms. So, only use water-based lubricants with condoms.
  • Do not use coconut oil topically or orally if you have a coconut allergy.
  • Also, oil-based lubricants such as coconut oil can be a bit messy and may stain clothing, underwear, and bedding. So be sure to use a towel on the sheets and clean yourself up afterward.

For Daily Dryness and Itching

The antimicrobial and antibacterial properties of coconut oil can help keep you moist and itch-free.

For the best results, use it at night before getting into bed.

Apply a small pea-size amount of coconut oil to the opening of the vagina and surrounding area.

For more ways to use coconut oil, check out this post:

Coconut for DIY Body and Beauti

Here’s to Improving Midlife Sex Life & Vaginal Dryness!

Susie ∞ 

P.S. This is a reliable Organic Virgin Unrefined Coconut Oil brand you may want to try!

Share ~ Pin ~ Like

Thank you so much for your support!

 


*Please understand that we are not offering any medical advice. We do not attempt to diagnose, treat, or cure anything. In addition, we can’t promise that any natural remedy will solve a particular health/skin issue. Any reliance you place on such information is therefore strictly at your discretion.


Disclosure:  This post contains affiliate links. Blooming in Midlife.com is a participant in the Amazon Services LLC Associates Program. If you click a link on this site and purchase, I may receive an affiliate commission at no additional cost to you. I appreciate your support of Blooming in Midlife. ∞


References:

https://www.healthline.com/health/womens-health/coconut-oil-for-vaginal-dryness

https://blogs.webmd.com/womens-health/20190415/is-coconut-oil-safe-for-your-vagina

https://www.medicalnewstoday.com/articles/324873#other-benefits

https://www.struthealth.com/blog/coconut-oil-for-vaginal-dryness

https://www.healthline.com/nutrition/coconut-oil-and-skin#TOC_TITLE_HDR_2

Guidance on the Dos & Don’ts of Every Day Drinking Water Health Benefits

When I first started my health journey, Everyday Drinking Water was on my list of better food choices. I wanted to make sure I was only putting the best food and water into my body!

As Jim Rohn said:

“Treat your body like a temple NOT a woodshed”!

I took these words to heart! I knew if I was going to improve my health and feel physically better that I needed to be mindful of everything that crossed my lips and ended up in my body!

So, I started to research water and found out; there are a lot of choices when it comes to everyday drinking water!

Here’s a quick list:

  • Alkaline Water
  • Bottled Water
  • Coconut Water
  • Distilled Water
  • Reverse Osmosis Water
  • Sparkling Water
  • Spring Water
  • Tap Water

Did you know there were so many choices? Me either! In choosing the right type of everyday drinking water, you want to aim for pH balance.

Distilled water is too acidic, and alkaline water is too alkaline. An ideal pH of your water should be between 6.5 to 7.5, which is neutral. (6)

Our Body of Water(1)

The majority of the body is made up of water, with up to 75% of the body’s weight due to H2O. Most of the water is found within the cells of the body (intracellular space). The rest is found in the extracellular space, which consists of the blood vessels (intravascular space) and the spaces between cells (interstitial space). (1)

Without water, we would not live for very long before dehydration would set in.

What is Dehydration? (2)

Dehydration occurs when the amount of water leaving the body is greater than the amount being taken in. The body is very dynamic and always changing. This is especially true with water levels in the body. We lose water routinely when we:

  • Breathe, and humidified air leaves the body
  • When we sweat to cool the body after exertion
  • Urinate or have a bowel movement to rid the body of waste products

On an average day, a person needs to drink a significant amount of water to replace this routine loss.

How much water should we drink in a day? (3)

At the end of the day, no one can tell you exactly how much water you need. This depends on the age, weight, and health of the individual.

Try experimenting to see what works best for you. Some people may function better with more water than usual, while for others, it only results in more frequent trips to the bathroom.

If you want to keep things simple, these guidelines should apply to the majority of people:

  1. When you’re thirsty, drink water.
  2. Stop drinking water when you’re not thirsty anymore.
  3. During high heat, exercise, and illness make sure to drink enough to compensate for the lost fluids.
  4. There you go, easy right!

 

Health Benefits of Drinking Water (4)

  • Lubricates joints
  • Delivers oxygen throughout the body
  • Boosts skin health and beauty
  • Cushions the brain, spinal cord, and other sensitive tissues
  • The digestive system depends on it
  • Flushes body waste
  • Prevents kidney damage
  • Boosts performance during exercise
  • Good for Weight loss
  • Reduces the chance of a hangover – Bonus! 😉

*Disclosure:  This post contains affiliate links.

Look under the turquoise links for your everyday drinking water, environmentally friendly supplies, and helpful information!

Everyday, Drinking Water Dos and Don’ts

Alkaline Water (2)

Normal drinking water generally has a neutral pH of 7. Alkaline water typically has a pH of 8 or 9.

Your body isn’t designed to drink alkaline water alone. If you drink too much, it can disrupt the acid production in your stomach. This can result in indigestion, GERD, or stomach ulcers.

Other risks include vulnerability to bacterial overgrowth and other germs, causing infection in your small intestine (SIBO). Your body may also have difficulty digesting and absorbing nutrients. (2)

~Don’t – drink alkaline water every day.


Bottled Water 

It is everywhere, and there are a lot of choices. There are different stories out there about some bottled water is just tap water???

Plus, most plastic bottles can leach into your water, and no one needs plastic in their diet, right?

I bought a glass water bottle and fill it with filtered water. That way, I always know what I’m drinking. Anyway, why pay for water when you can filter your own!

There are several affordable options when it comes to a home filtration system.

Sometimes our only option is bottled water in plastic, but there are some better choices than others. Go HERE for more information on bottled water. I like Fiji bottled water the best. (4)

+Do – Buy a glass water bottle and fill it with filtered water!


Coconut Water (2) 

Coconut water is slightly sweet with a subtle, nutty flavor. It’s also fairly low in calories and carbs.

It’s delicious, nutritious and a natural beverage that’s extremely good for you. It may benefit your heart, blood sugar, kidney health, and more.

The water is freshest when it comes directly from the coconut. Simply press a straw into the soft part of a green coconut and start drinking. Store the coconut in your refrigerator and consume it within two to three weeks of purchase.

You can also buy bottled coconut water at most health food stores. However, be sure to read the ingredients to verify you’re getting 100% coconut water. Some bottled brands contain added sugar or flavoring agents.

+Do – Drink Coconut water and enjoy every day!

Distilled Water (2)  

Distilled water is a type of purified water that has had both contaminants and minerals removed.

Since distilled water doesn’t contain its own minerals, it has a tendency to pull them from whatever it touches to maintain a balance.

So when you drink distilled water, it may pull small amounts of minerals from your body, including from your teeth.

Depending on where you live, distilled water could be better for you than tap water. If your town’s water is tainted with harmful chemicals or pesticides, you’re safer drinking distilled.

I recommend using mineral drops in distilled water.

~Don’t – drink distilled water every day, unless you are using mineral drops.


Reverse Osmosis Water (RO)(5)

Reverse Osmosis it’s just a type of filtration process. The water machines in health food stores typically produce reverse osmosis water.

However, going to the store to buy your water can be, well a hassle right? I use and highly recommend a countertop unit called AquaTru! It filter’s your tap water into RO water and is sooo convenient!

Keep in mind, reverse osmosis systems have no way to differentiate between “bad” ingredients and good ones.

So while harmful contaminants are being removed, so are the trace minerals that our bodies need to perform properly, like iron and manganese.

The size of the membrane lets the water flow through the filter but leaves behind salt, chemicals, minerals, and impurities. The result is “pure” water that’s free from bacteria and minerals.

You will want to use mineral drops in reverse osmosis water.

+Do – re-mineral reverse osmosis water and drink every day.


Sparkling Water (2) 

Sparkling water is water that has been infused with carbon dioxide gas under pressure, also known as Carbonated water.

Carbonation produces a bubbly drink that’s also known as sparkling water, club soda, soda water, seltzer water, and fizzy water.

With the exception of seltzer water, carbonated waters usually have salt added to improve the taste. Sometimes small amounts of other minerals are included.

Natural sparkling mineral waters, such as Perrier and San Pellegrino, are different. These waters are captured from a mineral spring and tend to contain minerals and sulfur compounds. These waters are often carbonated as well.

+Do – Enjoy sparkling water.


Spring Water (6)  

Mountain spring water is some of the healthiest water on the planet because it is “living water.” Living water, like “living food is in its raw, natural state the way nature intended.

The best source of natural spring water is from a natural spring, but there are some good choices of spring water at your local health food store too.

+Do – Spring water is a great choice for everyday drinking water.

Tap Water (7)

The tap water we drink, cook with, and bathe in typically comes from either surface water sources like streams, rivers, lakes, and reservoirs, or from underground sources like aquifers, permeable rocks that can store and transmit water.

A range of dangerous pollutants has been found in this water, including bacteria like e. Coli, toxic algae, lead, sulfur, excess iron, and general dirt and grit, that are known to lead to a host of health issues from gastrointestinal problems to neurological disorders, as well as reproductive issues. (7)

Tap water contains, Fluoride and other chemicals we don’t want to be ingesting. Unlike other chemicals monitored by water systems, fluoride is intentionally added to drinking water, even though research clearly shows that fluoride is most effective when used topically in toothpaste and not ingested. (8)

In the U.S., keeping our drinking water safe from contaminants is largely the job of the Environmental Protection Agency. Luckily, the EPA has a variety of programs and searchable maps that make checking the contaminants in your water as simple as typing in your zip code or picking up the phone to dial their hotline. (7)

~DON’T drink tap water.


In Conclusion:

Everyday Drinking Water is very important to your health and well-being. So, be mindful of what type of water you are putting in your body!

 

Here’s is clean drinking water!

Susie ∞

Have a look at this post

Coconut the Dairy-Free Replacement!

 

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Thank you so much for your support!

 


*Please understand that we are not offering any medical advice. We do not attempt to diagnose, treat, or cure anything. In addition, we can’t promise that any natural remedy will solve a particular health/skin issue. Any reliance you place on such information is therefore strictly at your discretion.


Disclosure:  This post contains affiliate links. Blooming in Midlife.com is a participant in the Amazon Services LLC Associates Program. If you click a link on this site and purchase, I may receive an affiliate commission at no additional cost to you. I appreciate your support of Blooming in Midlife. ∞


Resources

1 – On Health

https://www.onhealth.com/content/1/how_much_water_to_drink

https://www.onhealth.com/content/1/dehydration_staying_hydrated

2 – Healthline

 https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day#section6

https://www.healthline.com/nutrition/8-coconut-water-benefits#section9

https://www.healthline.com/health/cancer/alkaline-water-cancer#risks-and-warnings

https://www.healthline.com/health/can-you-drink-distilled-water#side-effects

https://www.healthline.com/nutrition/carbonated-water-good-or-bad#section1

3 – Medical News Today

https://www.medicalnewstoday.com/articles/290814.php

4 – Mr. Water Geek

https://www.mrwatergeek.com/best-bottled-water/

5 – Dr. Axe

https://draxe.com/health/article/reverse-osmosis-water/

6 – Dr. Mercola

https://www.mercola.com/article/water.htm

7 – Scientific America

https://www.scientificamerican.com/article/how-do-i-know-if-my-tap-water-is-safe1/

8 – EWG

https://www.ewg.org/key-issues/water/fluoride

3 Essential Actions To Improve Your Midlife Beauty Sleep Tonight

When you hit midlife, you want your midlife beauty sleep more than ever, right! I know I do!

However, there’s more to beauty sleep than looking your best.

The stresses of day-to-day life, autoimmune conditions, and midlife hormone changes (ugh) can make getting a good night’s sleep impossible.

Sleep interruptions are likely to happen for various reasons, and women in midlife are especially prone when shifting from perimenopause to menopause.

During perimenopause, you can start having hot flashes and night sweats. Your body can be feeling several unpleasant symptoms while trying to relax and fall asleep.

And with autoimmune, you may have a hard time getting comfortable. You may also be experiencing mood changes like depression and irritability, which are linked with insomnia.

Let’s face it. Many women are sleep-deprived. Sometimes you may tell yourself that you will get more done with less sleep a night.

But, don’t overlook the benefits of deep beauty sleep, especially when dealing with hormone changes or autoimmune health issues.

Midlife Beauty Sleep

What Is Deep Beauty Sleep?

Deep sleep, also called slow-wave sleep, happens in the third non-rapid eye movement (NREM) sleep stage.

During deep sleep, electrical activity in the brain appears in long, slow waves called delta waves.

Typically, you will drop into a deep sleep within an hour of falling asleep. And then steadily experience shorter periods of deep sleep as the night wears on.

Automatic body functions like breathing and heart rate are very slow during this stage, and your muscles are relaxed.

If you are woken up from a deep sleep, you may feel mentally foggy for up to an hour.

Many factors of your life could suffer when you neglect to get your seven to nine hours of nightly slumber in, like:

  • Your focus – Without sleep, your mind gets foggy, and you can struggle to form mental connections.
  • Your mental health – Longer-term sleep issues can be linked to an increased risk of dementia, mental stress, anger, and sadness.
  • Lack of sleep may cause wrinkles and aging – Your skin may age faster if you don’t get enough sleep.
  • Your physical safety – Going through the day with very little sleep can weaken your ability to do some physical tasks safely, like driving.

Deep sleep is as essential for your health as diet and exercise. Deep sleep improves your brain’s performance and mood, and overall well-being. Also, you may be more creative and keep your youthful looks longer. YES! 😉

3 Essential Actions To Improve Your Midlife Beauty Sleep

  1. On average, get 7 to 9 hours – Some need more, and some need less. Listen to your body. It knows what it needs.
  1. Get quality sleep – Get rid of any sound and light distractions. Silence your cell phone. Keep your room dark and cool.
  1. Have a routine sleep schedule – Go to bed and wake up at the same time every day. That means the weekends too! (Well, maybe sleep in 30 min or so. After all, it is the weekend!)

 

Midlife Beauty Sleep

Disclosure:  This post contains affiliate links.

Get your best Midlife Deep Beauty Sleep with some help!

Sleep Aids

Melatonin is a naturally occurring hormone produced by the pineal gland in the brain. It plays various roles in the human body. But is primarily known for regulating the circadian rhythm or sleep-wake cycle.

Possible side effects – Headaches, nausea, and dizziness.

Magnesium is a mineral involved in hundreds of processes in the human body. It’s essential for brain function and heart health. Magnesium also has a relaxing effect. It’s known to relax muscles and induce sleep. Plus, it helps to regulate melatonin production.

Possible side effects – When taken in high doses may cause diarrhea, nausea, and vomiting.

*Please understand that we are not offering any medical advice. We do not attempt to diagnose, treat, or cure anything. Also, we can’t promise that any natural remedy will solve a particular health/skin issue. Therefore, Any reliance you place on such information is strictly at your discretion. 

Herbal Teas

Herbal teas are made from any edible herb or plant. Here are two herbs that have been shown to improve sleep, promote relaxation, and help calm your nervous system.

Chamomile – Flowers of the chamomile plant have been used for many years to treat various issues, including poor sleep. It contains an active chemical compound called apigenin, which has a mild tranquilizing effect.

Chamomile can improve the quality of your sleep. In one study of older adults, the group who received chamomile tea reported better sleep quality than those who did not.

Valerian root – has been used as a sleep and stress aid for a long time. It helps treat sleep issues, such as stress, nervousness, headaches, and heart palpitations.

Plus, Valerian root is an effective sleep aid. Due to the two naturally occurring sedatives, valepotriates and sesquiterpenes.

Plain Valerian root can have an earthy taste that some may find unpleasant. However, adding a teaspoon of honey or maple syrup to your tea may help improve the taste.

*The Valerian root brand linked above tastes: earthy, minty, and satisfyingly herbal.

Essential oils

Essential oils can help relax your mind and body and may help you fall asleep better!

Here are a few suggestions for you to try ~

Lavender Pillow and Linen Spray ~  When inhaled, Lavender can help with insomnia because it has excellent sedative and healing effects on the nervous system.

  • Calms, Soothes, & Nurtures
  • Encourages balance in all body systems
  • Reduces anxiety and fear
  • Sedative properties
  • Stress-reducing qualities

Epsom Salt  ~ Epsom salts are excellent in a bath after a stressful day. They are known to soothe muscles, relieve sore feet, relax the body, reduce stress, renew the skin, and improve sleep.

Plus, adding essential oils like German Chamomile & Lavender to the salts will boost the relaxing effects.

German chamomile ~ is a great choice in your bath after a stressful day. It soothes the nervous system and supports sleep. It has a calming effect and nourishes the skin.

Aroma ~ strong, bitter, herbal, and slightly fruity.

Lavender ~ has wonderful sedative and healing effects on the nervous system. Lavender can be incorporated into your bath salts, lotions, and creams. Also, inhaled/diffused works great for stress and insomnia.

Aroma ~ fresh, light, sweet, herbal.

Directions ~

Add 40 to 50 drops each Lavender & German Chamomile to two cups of Epsom salts. Mix well and let sit covered for 30+ min. to allow the oils to absorb into the salt. Then add to your bath water.

*You can pre-mix the salts and essential oils and keep them in an air-tight glass jar so they are always ready to use!


Roman Chamomile & Lavender Diffuser Blend ~ The gentle sedative qualities of Roman Chamomile & Lavender can support sleep.

Roman chamomile ~ The tranquil qualities of Roman chamomile can alleviate stress and anxiety, encourage relaxation, and support sleep.

Aroma ~ sweet, warm,  fruity, apple-like, herbal.

Lavender ~ Lavender has excellent sedative and healing effects on the nervous system. Encourages balance in all body systems.

Aroma ~ fresh, light, sweet, herbal.

Extra ideas that will boost your

Deep Midlife Beauty Sleep

 

  • Avoid nicotine and caffeine. Both are stimulants that keep you awake. Caffeine can take up to 6–8 hours to wear off completely.
  • Don’t take long naps late in the afternoon and keep them short 10/15 min.
  • Avoid alcohol and large meals before bedtime. Both can prevent deep, restful sleep.
  • Limit electronics before bed and have your blue light filter on at night.
  • Meditate before you get in bed or while in bed. It will help you release the stresses from the day.

  • Improve Your Diet! What you eat and drink before bedtime impacts your sleep. One small study found that people eating a diet high in saturated fats obtained less slow-wave sleep. People who ate more fiber were more likely to sleep more deeply.
  • Listen to Binaural Beats! Binaural beats are created by listening to two slightly different tones, one in each ear. The difference between the frequencies of those tones creates a perceived third tone or binaural beat. Initial research suggests that binaural beats can help you sleep better.

Here’s to Midlife Beauti Sleep!

Susie  

P.S. You can always try a combination of the above suggestion to get your best deep beauty sleep. Leave a comment and let me know what works for you!

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Thank you so much for your support!

 


*Please understand that we are not offering any medical advice. We do not attempt to diagnose, treat, or cure anything. Also, we can’t promise that any natural remedy will solve a particular health/skin issue. Therefore, Any reliance you place on such information is strictly at your discretion. 


Disclosure:  This post contains affiliate links. Blooming in Midlife.com is a participant in the Amazon Services LLC Associates Program. If you click a link on this site and purchase, I may receive an affiliate commission at no additional cost to you. I appreciate your support of Blooming in Midlife. ∞


References

https://www.webmd.com/sleep-disorders/news/20170907/sleepless-nights-plague-many-women-in-middle-age

https://newsinhealth.nih.gov/2021/04/good-sleep-good-health

https://www.fastcompany.com/90739443/6-aspects-of-your-life-that-suffer-when-you-dont-get-enoughsleep

https://www.sleepfoundation.org/stages-of-sleep/deep-sleep

https://www.aromahead.com

https://drbrighten.com/is-it-bad-to-take-melatonin-every-night/

https://allisontannis.com/blogs/news/7-surprising-reasons-you-should-get-more-sleep

https://www.sleepfoundation.org/noise-and-sleep/binaural-beats

https://www.sleepfoundation.org/best-tea-for-sleep

https://www.healthline.com/health/healthy-sleep/best-teas-to-buy-to-sleep-better#our-picks

Coconut the Dairy-Free Replacement

 

Coconut 2-Part Series

I discovered Coconut as the Dairy-Free Replacement when I was transitioning from the Standard America Diet to healthier food choices. Dairy was the hardest food for me to eliminate.

It took me months to let go of dairy products, and I fought it all the way! HA! I loved my ice cream, sour cream, and cheese.

But I am soo glad that I finally let go of dairy because I feel sooo much better now!!!

I have found coconut to be the best replacement for all dairy products! After all, coconut has got it all when it comes to non-dairy products, and coconut has many other uses!

Question?

Is Coconut a Fruit, Nut, or Seed? (1)

Answer!

Botanically speaking, a coconut is a fibrous one-seeded drupe, also known as a dry drupe. However, when using loose definitions, the coconut can be all three: a fruit, a nut, and a seed. (1)

Disclosure:  This post contains affiliate links.

Mature, ripe coconuts can be used as edible seeds or processed for coconut oil and plant milk from the flesh, charcoal from the hard shell, and coir, which is the fiber prepared from the husk of the coconut, used in making rope, matting, and for gardening too. (2)

Coconuts are distinct from other fruits because it contains a large quantity of clear liquid, called coconut water or “coconut juice.” (2)

Dried coconut flesh is called copra, and the oil and milk derived from it are commonly used in cooking, soaps, and cosmetics. (2)

As you can see, Coconut, the Dairy-Free Replacement, is one of the most versatile fruits on the planet and is classified as a “Superfood”!

In Part 1 of this 2-Part series, I will cover some nutritional benefits of using coconut in food. Plus, some of my favorite coconut recipes.

Part 2, I will share the benefits of using coconut for DIY body and beauti products, along with some DIY recipes that are easy to make.

Coconut is delicious and full of beneficial nutrients :

Nutrition facts for 100g (3.53oz) of raw coconut meat. (3)

Health benefits of coconut oil: (4)

  • Coconut Oil Contains Fatty Acids With Potent Medicinal Properties
  • Populations That Eat a Lot of Coconut Oil Are Healthier
  • Can Increase Fat Burning
  • Kills Harmful Microorganisms
  • Helps Reduce Your Hunger, So You Eat Less
  • Can Raise The Good HDL Cholesterol
  • Protects Your Skin, Hair, and Dental Health
  • Can Help You Lose Fat, Especially The Harmful Abdominal Fat

Here are some Coconut food items and their uses!

Now for the yummy part!!!

My Favorite Coconut Based Recipes:

Coconut Flour Chocolate Chip Cookies

Preheat the oven to 350 degrees ~ Bake for 8 to 10 min. ~ Makes 12 bite-sized cookies.

Ingredients
Instructions
  • Line a baking sheet with parchment paper.
  • Melt coconut butter and honey until soft and mixable.
  • Mix, all ingredients (except chocolate chips); coconut flour will soak up all moisture.
  • The dough will be slightly sticky.
  • Add chocolate chips when the dough has cooled.
  • Divide into 6 medium or 12 small balls and flatten slightly on the baking sheet.
  • Bake until the edges are lightly golden, about 8 to 10 minutes.
  • These can over-bake quickly, so keep a close eye on them.
  • Let cookies cool before removing them from the baking sheet to prevent crumbling.
  • Serve with coconut milk. Enjoy!

Chicken Salad Coconut Wraps

6 to 8 Servings

These are thin wraps with a mild flavor, and they come in:

Coconut the Dairy-Free Replacement

Ingredients
Instructions
  • Mix the first four ingredients
  • Fill wrap with about 1/3 cup of the chicken salad
  • Top with broccoli sprouts, vegan cheese, and lettuce
  • Wrap it up, and enjoy

Other options:

  • Tuna salad
  • Eggs & ham scrabble and vegan cheese
  • Fruit
  • Leftovers
  • Just about anything!

Coconut Meltaway Candies (5)

Servings 21 candies – Prep Time 15 minutes

Coconut the Dairy-Free Replacement

Ingredients
Instructions
  • Melt coconut butter and coconut oil in a small double broiler pan over medium-low heat.
  • Add vanilla extract and sea salt.
  • Stir well with a spoon until the mixture is melted and well combined.
  • Pour into ice cube trays or silicone molds of your choice
  • Then freeze for one hour.
  • After 1 hour, store in the fridge.

 

Chocolate Coconut Milk Banana Power Smoothie

Makes 16oz.

Coconut the Dairy-Free Replacement

Ingredients

Mix all ingredients in a blender… Enjoy! 🙂

Coconut Yogurt Chive Dip

Makes 1 cup

Coconut the Dairy-Free Replacement

Ingredients
Instructions
  • Mix all ingredients
  • Refrigerate for 30 min. before use
  • Dip sweet potato fries, veggies, chicken, and use as a spread

In conclusion

You can’t go wrong in choosing Coconut the Dairy-Free Replacement when eliminating dairy or changing up your food choices!

Give some or all of these coconut products and recipes a try, and let me know what you think!

 

Here’s to Coconut the Dairy-Free Replacement!!!

Susie ∞

P.S. Be sure to check out Part 2, where I share the benefits of using coconut for DIY body and beauti products, along with some easy-to-make DIY recipes.

 

Share ~ Pin ~ Like

Thank you so much for your support!

 


*Please understand that we are not offering any medical advice. We do not attempt to diagnose, treat, or cure anything. In addition, we can’t promise that any natural remedy will solve a particular health/skin issue. Any reliance you place on such information is therefore strictly at your discretion.


Disclosure:  This post contains affiliate links. Blooming in Midlife.com is a participant in the Amazon Services LLC Associates Program. If you click a link on this site and purchase, I may receive an affiliate commission at no additional cost to you. I appreciate your support of Blooming in Midlife. ∞


References:

1 – The Library of Congress

 https://www.loc.gov/rr/scitech/mysteries/coconut.html

2 – Wikipedia

 https://en.wikipedia.org/wiki/Coconut

3 – Nutrition and You

https://www.nutrition-and-you.com/coconut.html

4 – Healthline

https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil

5 – Dr. Amy Myers recipes

https://www.amymyersmd.com/recipe/mint-meltaway-candies/