Easy Health Tips for a Busy Season

Hi friends! We are right in the middle of one of the busiest seasons of the year with Christmas just a couple of weeks away at this point, and I think it’s safe to say that for most of us, making healthy choices and prioritizing our health goes on the back-burner during this time. It usually becomes something that we just push off until January, right? Then we’ll really “get back on track”! Well, what if I told you that there are ways that you can continue to make decisions that support your health even in the hustle and bustle and it doesn’t require you to miss out on any of the fun? Today I’m sharing a few ideas with you to help you do just that, so let’s get into it! 

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I don’t know about you guys but I am running at full capacity most of the time during this season, so the thought of adding something else is not appealing to me - and I would imagine it probably isn’t to you either. The ideas that I have to share with you today, I’ve adapted from the 1-minute wellness mentality. It started with a book that I read years ago that helped change my perspective on what a healthy lifestyle looks like. It was built on the premise that instead of continually striving for perfection in our health or bodies, we just try to get 1% better every day. By choosing to take just one simple action we can make a positive impact on our health that really adds up over time. While these ideas may not only take “one minute” they are easy to incorporate into a busy day and take minimal effort.  

So here we go. Remember, we’re not trying to do all these things simultaneously. We’re choosing one or two to add to our daily routine. As it becomes a normal part of your life, you can add something else. Little by little adds up to a lot. 

Drink 6-8 oz of warm lemon water as soon as you wake up

Not only does this help rehydrate your body after waking up, it also helps your liver flush out toxins and gives your metabolism a boost!

Eat a balanced meal (carb + protein + fat) before or at least, alongside, your morning coffee

Coffee, while delicious and having some health benefits, raises your blood sugar, so without balancing it out with protein and fat, you’re more likely to experience cortisol/stress hormone issues and a major crash. Over time, this can also contribute to chronic blood sugar dysregulation. 

Switch out your coffee for green tea. 

Green tea has a ton of health benefits! While it still contains caffeine, it’s a bit less than coffee and it also contains many antioxidants and catechins that have been studied to contribute to many positive health outcomes like improved metabolism, increased brain function, decreased risk for heart disease and diabetes, and reduced inflammation. 

Get outside in the morning w/o sunglasses 

Morning light has the highest amounts of red light which help with circadian rhythm and adrenal health; in warmer months or climates, morning and midday sunlight can help with vitamin D absorption too. 

Add a handful of green veggies to every meal (raw or cooked) 

Especially in this season where there are parties every other day and delicious desserts everywhere, it’s easy to go days without eating any vegetables at all. Veggies contain many vitamins, minerals, and antioxidants that our bodies need as well as fiber that feed our good gut bugs and keep our digestive systems happy. So whatever you’re eating, add some veggies! Add a couple of your favorite options to your next grocery trip and then take 5 min to prep them when you get home so they are ready to go. 

Add protein to every meal or snack 

Most of us struggle to get enough protein throughout the day. This can be even harder during the holidays. Grab some easy protein options - think hard-boiled eggs, beef/turkey sticks, a bone broth protein powder, rotisserie chicken, etc to keep on hand. Then make sure to add one to every meal and snack. 

Give your body a break between meals.

This one can make a huge difference in your gut health and in helping to regulate blood sugar.   Aim for 3-4 hours in between without continually grazing through the day.

Drink a cup of bone broth daily 

Bone broth is full of amino acids that help support digestion and the integrity of our gut lining. This is a big deal and is a major first step in dealing with any gut health issues. This is a great thing to add to your daily routine during the holiday season when most things that we do/eat can be difficult for our guts. 

Take a probiotic daily 

Another great way to support overall gut health and therefore, overall health. This is a big deal for immune system support as well. 

Take a good quality, whole-food multivitamin 

Especially when we’re struggling to get quality nutrients into our diets, but really all of the time, we can benefit from a good quality multivitamin. Our food supply just isn’t what it used to be, unfortunately, and many of us are operating on less than optimal levels of a lot of vitamins and minerals that our bodies need. You can find some of my favorite brands on the favorites page of my Fullscript Dispensary. You can also always find that link in my Instagram bio. 

Take magnesium baths 

Our bodies are constantly exposed to toxins through food, environmental factors, stress, etc., and our livers/kidneys have a BIG job to do in order to filter and flush those toxins out. Magnesium baths are a great way to support your body, especially when you’re more stressed and have more sugar than usual (hello, holiday season). Adding Epsom salts also provides an extra level of liver support and up the relaxation factor. 

Magnesium is also huge immune system support - honestly, just an overall health supporter and most of us are deficient. Transdermal magnesium is a faster and easier way to increase those magnesium levels, so even more of a reason to add this into your routine. Not a bath person? You can also do a foot soak and get the same benefit. 

My favorite transdermal magnesium is from Living the Good Life Naturally. You can order some for yourself by clicking here or at the link in my Instagram bio. Save 10% on your order with the code HF10. 

Set some screen time boundaries

This time of year is overstimulating in and of itself. Even more so when we add in tons of screen time while traveling, waiting in lines, etc. Set a time in your day to unplug and be screen-free. This is especially after sundown to help with getting good sleep, so maybe make this part of your evening routine or start a “no screens at dinner” rule to bring a little more connection and peace to your family time. 

Practice meditating or a breathing exercise

Holidays are stressful sometimes - there’s no way around it. Help your body handle stress by incorporating a calming practice like meditation or square breathing. This is a great one to add in before bedtime or before a meal as stress can interfere with sleep and digestion. 

Gratitude journal in the mornings

We just celebrated Thanksgiving but that doesn’t mean that we stop being grateful, right? Practicing gratitude can help keep us feeling grounded and with a healthy perspective when the to-do list feels really long. 

Stretch for 5 minutes before bed

This can help promote more restful sleep, helps break the scrolling to fall asleep habit, and can help with tight and sore muscles in the mornings. It’s also so easy to do and just a great way to end your day. 

Okay, so those covered a lot of areas  - nutrition, gut health, stress management, and movement. Which one or two of those will you try to incorporate into your daily routine this season? I’m definitely keeping up with my magnesium baths most nights before bed and working on making sure I’m adding in those veggies with each meal. Whichever one you choose, I know that you’ll be glad that you did. 

I can’t believe we’re here at the end of 2022 already! I have one more episode coming out at the end of December to help us get ready for the new year and I’ve also been working on a new resource for you guys that will launch in January, so make sure that you’re subscribed to the podcast and follow me on Instagram, so you don’t miss anything! 

I hope you all have a wonderful holiday with your families! Keep moving forward, go love your people well, and I’ll talk to you next time!

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Gratitude Matters

Research has shown that gratitude has a positive effect on many different aspects of our health.  In today's episode, I'm sharing a few ways that gratitude can change our health for the better as well as simple tips for incorporating a gratitude practice into our daily lives. 

The Harvard Medical School defines gratitude as “a thankful appreciation for what an individual receives, whether tangible or intangible. With gratitude, people acknowledge the goodness in their lives. As a result, gratitude also helps people connect to something larger than themselves as individuals–whether to other people, nature, or a higher power”. When we think of gratitude, we typically think of saying “thank you”, which is obviously important, but gratitude is more than just an action or a trite thing we say. It is an emotion that actually creates a biological response in our bodies. 

Gratitude affects our health in so many positive ways. 

• Eases depression and anxiety (study) (enhances dopamine and serotonin) 

• Improves sleep

• Reduces burn out and stress 

• Helps regulate blood pressure 

• Helps strengthen the immune system 

• Lessens physical aches and pains 

• Helps to break the pattern of toxic thoughts 

• Helps you to be more empathetic 

• Can positively affect relationships

• Helps you to be more likable 

• Builds personal resilience (#2020, right?!)

Regularly expressing gratitude can make you more sensitive and aware of the experience of gratitude in the future. Isn’t it amazing that we have the ability to actually change our brains?! (You can find more about this in episode 47!)

Simple ways to practice gratitude:

• Start a gratitude journal

• Add gratitude to your quiet time routine 

• Write letters of gratitude to friends and family, pastors, teachers, medical staff, etc. 

• Make a gratitude jar or tree

• Pray a Prayer of Gratitude before bed

• Practice saying thank you 

• Be present and aware (put down your phone)

• Create a gratitude ritual with your kids at dinner or before bed

I hope that this has resonated with you and maybe has sparked some ideas for ways that you can practice gratitude in your life. I want to put this to practice now and say that I’m so grateful for you! I so appreciate that you guys listen in, that you support the podcast and share it with your friends, and ultimately that you have allowed me to speak into your lives and support you in your health journey! I truly love what I do and it’s an honor to get to do it!

I want to leave you with this encouragement from God’s word as you go into Thanksgiving and the rest of 2020, whatever it may hold. It’s from 1 Thessalonians 5:18 - “give thanks in everything; for this is God’s will for you in Christ Jesus.”

Infertility and the Holidays

Hey friends! Today’s episode is geared towards those walking through infertility or for those who have close friends or family experiencing infertility. As I’ve shared from my own experience and from the experiences of several friends who have also dealt with infertility, it’s a very challenging and difficult experience - physically, emotionally, financially, relationally - really it affects all aspects of your life. This is especially true during the holiday season. 

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While the holidays are a joyful time, often filled with fun and celebration, they can also be incredibly difficult for those dealing with infertility. This is true for pretty much every holiday, but especially so during this time of year with Thanksgiving and Christmas so close together. The emphasis on family traditions, making fun memories, etc. that come with these particular holidays can really highlight the void and lack that couples with infertility can find themselves feeling. 

I wanted to share a few ideas of things that helped us as well as things that friends have shared with me that were helpful to them.

Acknowledge that it’s hard

If you’re walking through infertility, acknowledge when you’re having a hard time. It can feel tempting to just suck it up and act like everything is fine, but that is only going to make things harder on you emotionally. It’s okay for you to feel how you feel. If this season isn’t hard for you, that’s fine too! Just take the pressure off of yourself to feel a certain way. 

If your family member or friend is dealing with infertility, acknowledge that this is probably a difficult time for them. Be intentional about checking on them, giving them a little extra love, and making yourself available for them to talk to you about it if they want to (without pressuring them). A simple text that says “Hey - I know this can be a tough time of year. Just wanted you to know I’m always here to listen if you want to talk.” can be a huge encouragement to them - just to know that you haven’t forgotten them and what they are going through. 

Remove expectations

This is going to look like giving yourself (or your friend/family member) lots and lots of grace. If you don’t feel like going to the Christmas party where everyone brings their kids, be okay politely saying no. If you know that certain “holiday” things are going to be triggering for you, maybe just skip those this time. If something is going to cause you to be in an unhealthy place, it’s okay to say no. This also applies to social media! The comparison game is difficult with social media regardless, but I feel like it’s even more difficult during the holiday season, especially if you are dealing with infertility. It may be a good time to take a social media break through the holidays and come back to it in January (or not :P). 

If your friend or family member is the one dealing with infertility, just make sure you’re being considerate. It’s not that anyone expects or wants you to walk on eggshells around them or never invite them to be around your kids, etc. Just be conscious that it may be difficult for them and don’t place extra pressure on them to come to things or be okay. On that note, don’t just not invite them either. I know that feels a little complicated but there is a balance there. Just be gracious. Invite them to the party, feel free to talk to them about your life, your kids, your pregnancy, etc. Just consider their feelings and ask them how they are feeling about things. One of the things that make infertility even more difficult is how isolating it can feel, so don’t let them feel alone - make sure they know you are there for them. They likely feel like they need to act okay even when they aren’t, so make sure they know that they are supported regardless of how they feel. 

Have your ‘safe place’

This one is more for those actually experiencing infertility - make sure you and your spouse have a ‘safe place’. (If you have seen the movie “Four Christmases” think of the scene where they agree on a safe word before they see their families for Christmas - that’s kind of where I’m going with this!) Family get-togethers can get uncomfortable (for everyone at times), especially during a time like this, so talk about these things before the holidays really get started. Agree on a ‘safe word’ if one of you just really needs to go. Have a ‘safe place’ where you both are free to express your emotions and frustrations without judgment or needing to “fix” the other person - where you can just vent (you know, when Aunt Bertha asks for the tenth time, “well when’s that baby coming?”, or Uncle Fred asks, “do y’all need a reminder on where babies come from?”).

I think it’s also helpful to have a friend or two, other than your spouse, that you can really be open with. Maybe someone who has walked a similar road before or someone who you can just be very vulnerable with, who will listen to you vent, but then who will lovingly remind you of truth, pray for you, cover for you if you need a minute away, etc. Remember, this journey is way harder when you try to go it alone. Find your people and let them in. 

Find a way to make the holidays fun

Even though this season can be tough doesn’t mean that it can’t also be fun and joyful too. Plan some holiday activities that you can do - just you and your spouse or maybe with a group of friends - that are fun! Think of the things that you can do that would be way more challenging if you did have small kids right now. Remember that this a season and chapter in your life - not the whole thing - so enjoy what you have right now. Go Black Friday shopping at 2 AM (safely, of course - maybe virtually this year :P), plan a super romantic Christmas date, spoil your spouse or friends with gifts, take a trip, etc. It doesn’t take away the pain, but joy and sadness can coexist, so let yourself have fun and find some things to get excited about!

Give to and serve others

This is a big one. Listen, I know firsthand that you may not feel like giving and serving during the holidays, but we were created to give and serve. We were made in the image of God and something in us comes alive and more joyful when we are reflecting His character. Giving to and serving others is a big part of that. 

There are tons of opportunities for giving and serving during the holiday season, but one of the main ones that come to mind for me is Operation Christmas Child with Samaritan’s Purse. This year, you can pack a shoebox by either physically shopping for items to fill your shoebox with or pack one virtually through their online portal. It’s such a great opportunity to love on a sweet child that may not get to experience the joy of opening gifts at Christmas. There are also tons of toy drives, coat drives, food pantry needs, etc. during this time of year. 

Maybe there are some kids in your family or friend group who could use some extra love and attention this time of year. Ask if you can buy them gifts or take them to do something fun and give the parents a break. There are always people who need our help and support - especially during the holidays. 

Lastly, I just want to encourage you to keep your focus on the reason and meaning for these holidays. I know it sounds cliche - “the reason for the season” and all - but it’s still true. Where we place our focus matters… what we allow our minds to dwell on matters. As I’ve already said, I’m in no way saying ignore your feelings or just “be happy”, “fake it til you make it” or any other garbage advice like that. The truth though is that both Thanksgiving and Christmas have a purpose, they aren’t purely just for fun. Even in the midst of some of the hardest, darkest day of our lives, we still have things to be thankful for. Research shows that gratitude has a positive effect on our brains, maybe even lessening the effects of depression. It also changes our perspective and shifts our focus from what we may feel that we lack (even as significant as it is) to what we have been blessed with. And the entire point of Christmas is that we all were given an incredible gift that we can never deserve - the gift of a Savior, of one who will bear our burdens and never leave us in our heartache, who will fill our longing and lack, if we will simply choose to accept Him. So this holiday season, make the time to focus on the meaning. Maybe start a gratitude journal, do an Advent study, read through the Christmas story - just do something that shifts your focus. 

I want to wrap up this episode with a little advice from someone other than me. I reached out to a few friends who have also experienced infertility and asked if they had advice for those of you who have close friends and family that you may see this holiday season who are also experiencing infertility. Here’s what they said:

• Don’t say things like “You can always adopt”, “Just relax! It will happen when you least expect it.”, “Don’t stress about it.”, and the most infamous “When are YOU going to have a baby?” 

• Don’t go into the holidays expecting a pregnancy announcement even though those can be common at holiday gatherings

• Don’t add any pressure for couples to have more children, just because their child has gotten older. Secondary infertility is just as real and painful. 

• Overall, just be considerate of your words and how they may make someone else feel. Think before you speak. 

I truly hope that this episode has helped you and given you some ideas of ways that you can enjoy this holiday season or ways to encourage your friends or family through what may be an extra difficult time. If you are personally walking through infertility, please know that you are not alone, you aren’t forgotten, you aren’t being punished or intentionally left out. You are seen, you are loved, you are valuable. Always feel free to reach out to me on social media, if you need someone to talk to that has been there. You can most easily find me on Instagram or send me an email.

If you want to hear more of my personal journey with infertility and endometriosis, check out Episode 31, and for a panel interview about what it’s like to experience infertility, check out Episode 35.

019 - Planning Ahead for Healthy Holidays

Hi friends! Today we are talking all about planning ahead for the holidays. Thanksgiving is only two weeks away and most of us are making plans with friends and family - and while the holidays are such a fun time of year, they can also bring some challenges and stress.  Especially if you have been making progress working toward a health goal or if you’re trying to manage a health challenge, the holidays and all delicious but less-than-healthy foods that come with them can feel daunting, BUT it doesn’t have to feel that way! In this episode, I want to share a few ways that we can plan and prepare ahead to reduce some of that stress and keep us in the holiday spirit!

Make a Plan for Your Food

• Choose which holiday foods are your absolute favorite and be sure to eat/make those just the way you like them, then you can either choose to skip or upgrade the other less-than-healthy foods that you care less about. For example, if the stuffing and mashed potatoes are your absolute favorite parts of the meal, then make sure to eat those! But if you could take or leave the green bean casserole, then skip it or try making a healthier version using all whole, natural ingredients. Try using healthier sweeteners in your cranberry sauce and pumpkin pie, if you are doing a lot of the cooking. 

• Drink water with your holiday meal! If the drinks are your favorite part, then plan to drink plenty of water before and after to help give your digestive system a little extra support. 

• Don’t take leftovers or only take enough for one day. It’s easy to take tons of leftovers home to snack on for the next several days, but it’s best if you can keep it to just enough for one. Most of the time our bodies will do just fine to process and digest all the extra rich, yummy holiday foods, but when we eat them every meal for several days, it will usually catch up with us and leave us feeling pretty bloated and lethargic. 

• Be sure to get some basic meal prep done for the rest of your week. This will help to ensure you are still getting plenty of nutrients and balanced meals into your week. It’s also common to just feel tired from all the festivities and you may not feel much like cooking for the next few days, so having prepped nutritious meals will keep you from going to the drive-thru. 

• If you’re hosting or making several dishes, do a holiday meal prep. Several dishes like mashed potatoes, sweet potato casserole, and even your pies can be made several days (and even a couple of weeks) ahead. This will not only save time the day-of but will reduce so much stress from trying to cook a lot of things at one time! (Check out my friend Lindsey Loope’s story highlight to see how she is doing her holiday meal prep!)

• Remember that this is just one day - so enjoy it and allow your kids to enjoy it - and then get right back into your normal way of eating! Again, when you choose to live a healthy lifestyle, that just becomes your normal way of life. There is no wagon, so you don’t have to worry about falling off or ruining any kind of progress you’ve made. Even some of these foods that don’t necessarily nourish our bodies well can be very nourishing to our souls - so just take a deep breath and relax!

Make a Plan for Your Exercise

• Go for a walk or run your local Turkey Trot together as a family! There are so many fun ways to be active as a family and what a great way to start your day together!

• If it’s not possible for you to exercise on the actual holiday, plan your workout for the other days of that week. Even if you will be traveling and away from home, you can plan to go for a walk or jog in a near-by park or do a quick bodyweight circuit where you are staying. Yall know that I love Nourish, Move, Love’s Youtube workouts and those can go with you anywhere you go!

• Ask a friend to workout with you or to keep you accountable to your plan. Like I mentioned before, it’s so easy to get a little lethargic and lazy during a holiday week, so go ahead and plan that you will need a little extra motivation and accountability to keep you on track. Remember that moving your body will help boost your mood and keep your digestive system working well!

Make a Plan to Manage Your Stress

• Choose something you will do or a specific time that you will do something that renews you and fills you back up. We all know that the holidays are busy and you can feel like you are on the go all the time, so planning some time to decompress will be even more important than usual. 

• Set specific expectations with friends and family- and for yourself! Personally, a lot of my stress around the holidays comes from setting expectations that are just too high. Expecting that everything is going to go perfectly according to my plan for the day, and it will only be filled with sweet, memory-making moments isn’t realistic and will only lead me to stress myself and those around me by trying to make it happen.

• Shift your focus for the day to others! The best way to reduce stress and remove unrealistic expectations for the day is to take the focus off of yourself or your plan for the day. Instead of focusing on making everything perfect - perfect food, perfect memories or pictures, perfect environment - focus on the people you will be spending the day with and having meaningful conversations with them. Focus on being thankful for another year together. Focus on being thankful for the gift of life, health, and a good, good Father that loves you unconditionally. Holidays are fun, but the meaning behind them is what really counts. 

I hope some of these ideas help you as you make plans for the upcoming holidays and I sincerely hope that you choose to enjoy this wonderful season.

016 - My Favorite Tips to Stay Healthy While Traveling

Hi friends!! So, I don’t know about you but I feel like the end of the year is flying by! I can’t believe we are already well into fall and almost into the holiday season! I can already feel our schedule busier, and at least for us, that is just how it is throughout the end of the year! 

One thing that the holiday season typically brings with it is some travel, whether to visit family or just for fun. We just got back from a week in California visiting family and seeing a lot of fun things in San Francisco. It was a blast!

On the flight home, I got to thinking though about how while traveling is a lot of fun, it can be really hard on our bodies. We’re exposed to a lot of things outside of our norm, whether it be long times sitting in a car or being cooped up with hundreds of other people in an airplane. 

However, there are some easy things we can do to help support our bodies and our health while traveling, and that’s what I want to share with you today! 

Bring your own snacks!

- Bring snacks to eat on the trip and while waiting at the airport. 

- Most airports do not have healthy food options and if they do, their usually very expensive. Save yourself some money by bringing along balanced snacks (balanced meaning they contain good amounts of carbs, protein, and fat). This will help you stay full and keep your blood sugar levels stable. 

Bring your own water bottle!

- In my opinion, airplane water is pretty gross (and not filtered well). Plus, those little cups are bound to spill, especially with littles around.

- Fill your cups with water after security so you will be set on the plane (I ran out of time to do this on our depart flight last week and I was miserable while we waited for beverage service).

- Also, be sure to drink enough. Planes are super dry and it’s easy to not want to drink a lot in order to avoid the airplane bathrooms / rest-stop bathrooms, so when and where you can, try to get the water in. 

Plan ahead!

- Start packing several days ahead and make a list for all the last minute things. Traveling can be stressful with so many moving parts and so much to keep up with, so do yourself a favor and don’t wait until the last minute. 

- Go to bed early the night before your flight. While you may be lucky enough to catch a little snooze on the plane/ride, the quality of sleep won’t be nearly as good as a night’s sleep. Lack of sleep raises inflammation levels in the body, as well as lowers immune function. That’s like a double-whammy on your body. 

- Start taking immune support supplements at least a week before the flight. We chose these immune gummies by Mary Ruth Organics that have great amounts of vitamins C and D, zinc and elderberry extract in them - and they are sourced from whole foods and yummy too! You can also make your own elderberry syrup to start taking before your trip (it’s just a little more difficult to travel with, in my opinion). 

- I also think it’s a smart idea to take a regular whole-foods based multivitamin and a probiotic leading up to the trip, as well as for the duration of the trip. It really sucks to get sick while on vacation or visiting family for the holidays, so this is just one simple way to help prevent that. 

Manage the germs as much as you can, but don’t freak out about it.

Germs are everywhere and are unavoidable, however, you can use a clean, non-toxic hand sanitizer like the Honest brand, Dr. Bronner’s, or Branch Basics to clean hands before eating, as well as when you get off the plane. It’s also a great idea to spray down trays etc. if you can, but don’t make this something to stress about, that’s why all of the prevention measures are helpful. 

Eat a good meal before and after your flight.

Even your healthy snacks are usually decently high in sugar and just aren’t as rich in nutrients as whole foods, so try to eat a balanced meal both before and after. Obviously, if you’re on vacation or seeing relatives, you probably aren’t going to eat perfectly balanced or super nutrient-dense foods the whole time, and that’s totally okay, but being more intentional on the day you actually travel can help your body deal with all the changes / stressors and less nutritious foods better.

If you need to detox a bit when you get home, do it! 

Your body will tell you if you’ve pushed it too far. A few easy ways to detox are by doing a 5-7 day standard elimination diet (eating only whole foods and eliminating the main inflammatory ones like sugar, maybe gluten/dairy, any processed foods), drinking extra water, drinking Dandelion-Root tea and bone broth daily, and taking detox baths*. Also getting lots of good sleep and movement (walks are great for this)!

Most of all, relax and enjoy your trip!

Just like everything else, perfection is a myth. So do your best and make the conscious choice to not stress about the things that are out of your control. 

I hope these tips will be helpful as you plan your travels for the upcoming holiday season! As always, feel free to reach out on Instagram or Facebook if you have any questions. 

If you feel like you need more personalized support as we enter this holiday season, I would be happy to help you stay on track with your health goals or maybe set some for the first time! You can schedule a free 30-min consult with me by going to www.yourhealthforward.com/free-consultation!

*My fav easy detox bath recipe - Add to a hot bath and soak for at least 20 minutes:

• 1-½ C Epsom salts (unscented or only scented with essential oils, nothing synthetic)

• ½ C baking soda

• 1 tsp ascorbic acid (Vit C powder - this helps neutralize chlorine in the water)

• 5-10 drops lavender essential oil

** Some links in this post are affiliate links. I will earn a small commission if you choose to purchase items using these links.