Author: Amanda Reid

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The 5 Benefits of Blotting Sheets: Some Obvious, Some Not

As one of the first forays into makeup and skincare as a teenager, blotting papers were a staple for the oily skin years of high school and beyond. The thin, square tissues were and are highly absorbent, capable of clearing away access oils and leaving your face with a matte-like complexion. 

While many women left blotting papers behind with their high school days, now is the time to reconsider them. Over the past several years, blotting sheets or papers have become more sophisticated, with producers formulating the sheets with more ingredients, providing greater benefits to your skin. 

One of the many reasons women gave up on blotting papers was their effect on makeup, often rubbing it away or dulling and swearing it. The modern changes include formulas that still sop up excess oil, but now your makeup is left alone. Now, these helpful sheets have oil-fighting ingredients, like charcoal, willow bark, rice, flaxseed, and cotton, powder-containing papers to freshen up your appearance, and sustainable materials.  

While the assumption is that only those with oily skin can benefit from blotting papers, that is not the case. These magical little sheets offer several advantages.

1. Removing Excess Oils

Blotting papers maintain their essential function: to eliminate excess oil from the skin’s surface. While there are some cautionary tales about using blotting sheets too frequently, the newer iterations allow for frequent use without many of the problems associated with earlier versions, like dry skin or excess oil production. 

Newer papers help to moisturize and nourish the skin while removing unwanted oil and shine. When used properly, the blotters will restore a healthy matte finish to your complexion.

2. Improving Lipstick Longevity

Blotting paper can also help your lipstick last longer. The powder containing papers absorb surface oil but leave your lipstick. For the most impact, apply your lipstick, blot with the paper, and apply a second coat. Because the paper absorbs the emollients and oils from the lipstick, it will remove the sheen and leave the pigment, providing long-term coverage.

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3. Sealing or Setting Your Makeup

One of the most significant problems with using blotter sheets in the past involved makeup. Many times, women using the papers would notice the papers taking away the makeup or damaging the look. However, with powder-coated sheets and other ingredients, modern blotters can not only remove oil; they can set your makeup, taking away the shine and providing a more sophisticated matte finish.

4. Replacing Dry Shampoo

While not necessarily a typical use for blotting papers, they can act as a stand-in for your dry shampoo if you forget it on your way to the gym. After your workout, take a couple of papers and rub them on your scalp and hair to remove excess oils and sweat. The papers should help freshen up your locks.

5. Cleaning Your Phone

Granted, blotting sheets are designed for use on the skin, but the chemical makeup and ingredients of the sheets also make them ideal for cleaning your cellphone. People spend a lot of time on their phones, meaning that oil can transfer from the skin to the screen. Also, the oil will attract dirt and dust to the phone surface that transfers back to your face when in use. Using blotters on your phone cleans the screen, removing the risk of transference. 

Blotting sheets are among the most helpful skincare and cosmetic car tools. While you do not need to use them all the time, they are handy to have in your purse, bag, or pocket.

What do you think of blotters? Comment below.

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Considering the Effectiveness of Virtual Therapy

Over the past several years, society has witnessed an increased awareness of mental health and its significance for physical wellbeing. As attention has grown, medical professionals and entrepreneurs have seen an opportunity to expand the reach and accessibility of behavioral and talk therapy options through the digital or virtual space. 

While more and more virtual therapy practices seem to crop up overnight, there is a growing concern among the public that such options are not as effective as in-person options. Still, despite public opinion, an increasing number of mental health professionals are adding or converting their practices to virtual options. Some cynics believe the conversion is profit-motivated, but others believe it is the next evolutionary step in ensuring mental healthcare is affordable and available for those who need it most. 

Despite the continued debate, there have been plenty of studies conducted to draw an honest conclusion. Therefore, before adopting public opinion or allowing personal bias to form a negative assumption, it is necessary to look at the data.

What the Science and Research Says

Many people assume that virtual therapy is not as effective as online therapy because it removes the in-person connection. For most professionals, observation was often believed to be integral in assessing and diagnosing a patient’s state of mind. Without in-person analysis, how capable was the therapist’s perception of patient body language, demeanor, and tone of voice? 

Most of what a therapist draws from to make professional opinions were presumed to be gathered from interpersonal skills. The pervading thought about virtual therapy is that it would be too impersonal to prove effective. However, despite the existing biases, experts and researchers found that many patients responded to digital methodologies, and in some cases, even exceeded expectations. 

Studies published in the Journal of Affective Disorders (2014), Behavioral Research and Therapy (2014), and the Journal of Psychological Disorders (2018) consistently found distance or virtual therapy to be as effective at treating depression and various anxiety disorders as alternative options. These reports also concluded that virtual options were “effective, acceptable, and practical health care,” providing cost-effective solutions for an often expensive practice.

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When Virtual Therapy Is and Is Not a Good Idea

While the efficacy of virtual therapy is proven and not worth debating further, potential patients should understand the practice is not meant for all mental health conditions. The virtual model is beneficial for those seeking treatment for depression or anxiety and panic disorders. For these conditions, distance therapy provides many advantages to patients: 

  • Easier access 
  • Less expense 
  • Scheduling convenience 
  • No waiting rooms 
  • Ability to remain anonymous

The primary disadvantage is that online therapy is not an option for more severe conditions, like psychosis or suicidal ideation. Some of the other potential problems include: 

  • Presence of shysters 
  • Security of personal information 
  • Technical issues 
  • Lack of face-to-face interactions 
  • Lack of crisis intervention options 

With the growing awareness of mental health and the continued lack of affordable therapeutic options, virtual therapy provides a valuable and welcome opportunity for those in need. While the process is not yet perfect, it is like anything else on the internet and in life: trust but verify. Make sure the therapist you speak to is licensed and certified, and the business you work through is taking necessary steps to protect your identity and medical information.  

It is easy to believe that online therapy is ineffective, but that opinion is based on bias and assumption, not in fact. The research concludes that online therapy is a viable option for depression, anxiety, and panic disorders. What do you think? Would you ever try a virtual therapist?

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Are You Washing Your Hair Too Often?

Between hair gel and an active lifestyle, shampooing is necessary to keep pores clean and hair strands bouncy. At the same time, washing too often can make hair look tired out. How can you tell if you’re washing your hair too often?

How Often Should Women Wash Their Hair?

The truth is that your hair (and your scalp) has different needs than everyone else’s. Some hair looks phenomenal shampooing daily. Other women only need to wash their hair once or twice a week! Your ideal routine can even change depending on the time of the year or even how stressed you feel.

Generally speaking, people who have fine-textured hair need to shampoo more often than ones with coarse strands. For many women, washing hair 2–3 times a week is perfect.

How Can You Tell If You’re Shampooing Your Hair Too Often?

Is your shampooing schedule a little too intense? Check for these seven warning signs.

1. Dry or Flaking Scalp

Just like other parts of your skin, your scalp needs to stay hydrated. Flaking means it’s too dry. This can happen if you’re washing too frequently or using a shampoo that's too harsh for your scalp.

2. Tangles

Shiny, healthy hair lets a brush slide through easily. If you frequently run into tangles in the morning, your strands are probably too brittle.

3. Dull or Frizzy Hair

Overdoing shampooing strips your hair and hair follicles of natural oils. This leaves strands looking frizzy and dull instead of vibrant and bouncy.

4. Split Ends

It’s normal for hair strands to eventually develop split ends as the tips dry out. With a healthy hair care routine, this should take a long time to happen — like three or four months. Are you seeing lots of split ends a few weeks after you visit the stylist? Either you’re washing too often or drying your hair too aggressively.

5. Breakage

Does it seem like you’re losing a ton of hair? Trust me, I've been there. The good news is that your hair isn’t actually falling out. It’s just breaking because the strands are too brittle. This can happen because of over-washing or rough shampooing.

6. Faded Color

Don’t tell anyone, but I dye my hair (gasp)! Isn’t it frustrating when that gorgeous color only lasts a week or two before fading? If that happens to you, you may need to dial back the shampooing and use a shampoo specifically designed for color-treated hair.

7. Oily Hair

Believe it or not, one of the signs you’re washing your hair too much is oily hair! When your scalp feels like it’s under attack, it increases oil production to compensate. Shampooing less often can help balance things out again.

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How Can You Keep Your Hair Healthy?

The first thing you should experiment with if you're running into dry, brittle or dull hair is to wait an extra day to shampoo. Here are other tips that can help:

  • Towel off gently
  • Don’t brush when you hair is still wet
  • Use leave-in conditioner
  • Choose a moisturizing shampoo
  • Get plenty of antioxidants and nutrients for hair health

Washing your hair is a good thing. A soft massage with shampoo feels refreshing and exfoliates your scalp gently, keeping skin cells from clogging your pores. Just keep an eye on the appearance of your hair strands from time to time to make sure you're not overdoing it.

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4 Food Items To Avoid if You Have Anxiety

Nearly 40 million Americans have an anxiety condition, typically attributed to chronic stress. While most medical professionals recommend therapy, medication, and mindfulness or behavioral changes, there is evidence to suggest that changes to your diet can significantly affect the severity and frequency of attacks. 

While most anxiety disorders will require medical or therapeutic intervention, dietary choices can help reduce some persistent symptoms. Therefore, if you have a diagnosed anxiety condition or experience occasional anxiety attacks, you might want to avoid certain foods and beverages.

1. Alcohol

While it might seem counterintuitive, alcohol can trigger or worsen anxiety symptoms. Many people, especially those with social anxiety, tend to consume alcohol at gatherings, assuming it calms their nerves. In truth, alcohol affects hydration and sleep, lowering serotonin and neurotransmitters in the brain, which can worsen anxiety symptoms when the effects of the drink wear off.

2. Caffeine

In low doses, caffeine is safe and will have minimal effect on the body or brain. However, high amounts of the ingredient can lead to increased nervousness and anxiety. Over 60% of Americans drink coffee, and the average coffee drinker typically has more than three cups daily, according to the National Coffee Association. Drinking that much coffee puts you over the 400-milligram caffeine limit.  

While consuming too much caffeine can exacerbate anxiety disorders, it can also lead to depression. Depending on the amount you consume and how often, the substance can decrease the production of serotonin, the body’s feel-good hormone, resulting in depressed moods. 

Keep in mind that caffeine is not only an ingredient in beverages. Many food items and products also contain it, including chocolate and headache medications.

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3. Added Sugar 

Sugar is naturally occurring, which means that avoidance is impossible, especially if you follow standard nutritional guidelines and eat primarily fruits and vegetables. Thankfully, natural sugar is not your enemy; added sugar is.  

Your blood sugar levels behave unpredictably when you consume too much added sugar, resulting in spikes and crashes. During a crash, anxiety levels spike, and your mood typically sours. While the body releases insulin to balance out your levels, it often has to work too hard, causing more highs and lows. Therefore, especially when heavily consumed, processed sugars can lead to worry, sadness, and irritability.

4. Refined Carbs 

Refined carbohydrates come in two forms: refined sugars and refined grains. This group of carbs can lead to increased risks of heart disease, diabetes, and obesity. Additionally, these foods hold little nutritional value as they have been stripped of their micronutrients and fiber. Beyond the potential risks of life-threatening conditions and lack of nutrition, refined grains are also linked to anxiety conditions, including depression.  

The primary examples of refined carbs include white rice, bread, and flour. You are likely to find refined carbs in many everyday foods, such as: 

  • Pastries 
  • Soda 
  • Pasta 
  • Breakfast cereals 
  • Processed meats 
  • Processed snacks

If you have an anxiety condition, try to stay away from foods and beverages containing the above. While complete avoidance is challenging, it would be best if you ensured the above items did not make up much of your diet. 

Do you have any dietary advice for those with anxiety? Leave a comment below.

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5 DIY Face Mask Recipes From Your Pantry

While going to the salon or spa for a facial is a nice luxury, it is slightly pricey. Thankfully, there is no need to spend extravagantly to make your skin glow, shrink your pores, or reduce inflammation or oiliness. You can accomplish the same outcomes as a professional facial by combining and applying some items from your pantry.

With the following DIY face mask recipes, you will find treatment for oily and irritated skin as well as cosmetic approaches to enhance your complexion without irritating your sensitive skin. However, follow the recipes exactly and use fresh ingredients.

1. Glamorous Pumpkin

Pumpkin is a nutrient-dense food containing antioxidants and vitamins A, C, and E. This recipe can help you reduce the appearance of fine lines, dark spots, and wrinkles while softening your skin. For this recipe, you will need:

  • 1 organic egg yolk
  • 1 teaspoon raw honey
  • 1 teaspoon olive oil
  • 2 teaspoons oatmeal
  • 2 tablespoons organic, raw pumpkin puree

You will need to thoroughly mix the ingredients before applying them to the face and under the eyes. Leave the mixture on for 15 minutes before rinsing with lukewarm water.

2. Honey-Coconut Cleanse

Coconut oil provides deep hydration for the skin, and honey offers a collection of antioxidants to cleanse the face. The honey-coconut cleanse recipe also calls for lavender oil, which, aside from being soothing to smell, helps soothe sensitive and irritated skin. For this recipe, you will need:

  • 1 ripe avocado
  • 2 drops lavender oil
  • 1 teaspoon coconut oil
  • 1 teaspoon honey.

You will mix the ingredients thoroughly. Once mixed, apply the formula to your face using a brush. Leave it on for 10 to 15 minutes before rinsing it off.

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3. Egg and Lemon Pore Reduction

While there is no way to close your pores, lemon and egg have astringent properties, which can tighten the skin, making pores less noticeable. This particular face mask recipe also calls for honey to moisturize the face, allowing for supple feeling skin. For this mask, you will need:

  • 1 tablespoon honey
  • 1 egg white
  • Lemon juice

As usual, you will need to mix all ingredients before applying them to the face. After mixing the recipe, apply it to the face, avoiding the eyes.

4. Yogurt Hydrating Mask

Do you deal with dry, itchy skin? Using the combination of ingredients in this recipe, you will give your face a hydrating and replenishing bath. The olive oil and avocado will nourish your skin cells, while the honey and yogurt soften those dry areas. For this recipe, you will need:

  • 2 tablespoons plain yogurt
  • 1 tablespoon honey
  • 1 tablespoon olive oil
  • 1 avocado

Mix all the ingredients and apply the mask. Wait a minimum of 10 minutes before rinsing with water.

5. Avocado-Cucumber Tango

For people with oily skin, finding the right face masks and skin treatments is a challenge. Thankfully, avocado can help adjust oil production and reduce inflammation, and cucumber helps moisturize while reducing acne and breakouts because it is a rich source of vitamin C. For this mask, you will need:

  • Mixed cucumber
  • Half an avocado

Combine the ingredients into a paste. Apply to the skin, let rest for 10 to 15 minutes. Rinse.

You do not have to spend money to look beautiful. The above recipes and corresponding ingredients can likely all be found in your pantry. Do you know of any other homemade face mask recipes? Leave a comment.

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8 Tips for Creating Healthy Sleep Habits

It seems like everyone has more stress lately. This can make it hard to fall asleep at night. One thing that helps is creating healthy sleep habits. What habits are important for sleeping great again?

1. Change How You Look at Sleep

Could one reason you’re not sleeping enough be because you feel like you have more important things to finish first? In that case, it’s good to remember that sleep isn’t “wasted time.”

A great night’s sleep helps you concentrate better the next day, makes you more productive at work and increases your overall happiness. It also strengthens your immune system and gives your body time to heal itself naturally.

2. Create a Relaxing Bedroom for Sleep

If you decorate right, being in your bedroom should automatically make you feel like snoozing (or having sex). What’s the secret?

  • High-quality sheets: Cool, soft, breathable sheets feel great on your skin all night long.
  • Great mattress and pillow: Trust me, you’ll never regret buying the most comfortable mattress you can afford. Make sure your pillow gives your neck enough support, too.
  • The right temperature: Everyone is different, but a cool-not-cold bedroom (around 65 degrees) tends to help people fall asleep more quickly.
  • Relaxing scents: Use candles or diffusers to give your bedroom a gentle aroma you enjoy. I love lavender, but some people prefer vanilla or cinnamon.
  • Fresh feel: Give your room a spacious feel by letting in natural light during the day and keeping clutter to a minimum.

3. Choose a Bedtime

The first step in creating a positive sleep routine is setting a target bedtime. It helps your body get into a flow so you feel sleepy when you’re ready for bed. This is called the circadian rhythm. Aim to get between seven and eight hours of sleep every night.

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4. Keep Afternoon Naps Short and Sweet

A nap in the afternoon can be great for your mental focus and energy levels. Just avoid sleeping too late or too long. After lunch is the perfect time for a 15- or 20-minute snooze.

5. Enjoy Your Morning Joe in the Morning

I love coffee, so I would never tell you to stop drinking it. That said, if you’re having trouble sleeping at night, it’s best to enjoy java in the morning only, or maybe right after lunch if you want to stretch it.

6. Exercise Outdoors

Scientists aren’t sure why exercise helps sleep, but it does. Maybe working out makes you feel less stressed, which is amazing for sleeping soundly. Another possibility is that tired muscles signal your brain to sleep and regenerate.

A healthy dose of sunlight during the day helps your body get the hint when it’s dark outside. Going for a walk, bike ride or jog outside is one of the best ways to sleep better at night.

7. Make Relaxing Your Goal, Not Falling Asleep

For some people who have insomnia, stressing about falling asleep actually makes it harder to become drowsy. Instead, your goal should be to relax. Let sleep come naturally with these activities:

  • Listen to soft music
  • Read a book or do a crossword puzzle
  • Write in a journal
  • Take a warm bath
  • Talk on the phone to a loved one
  • Eat a light, healthy snack
  • Sip tea (valerian, lemon balm and lavender are my favorites)

Setting aside time for a healthy sleep routine is one of the smartest investments you can make. It helps you feel less stressed during the day, too!

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Understanding Meditation and The Advantages of Daily Contemplation

Meditation is typically viewed as a spiritual experience, but that does not mean it is inherently religious. While several religions have traditions steeped in meditative practices like prayer and daily readings, meditation is not deliberately faith-based.


Many mindfulness instructors have shared their techniques and experiences to help bring more people into the mindfulness fold because the benefits of continuous practice are bountiful. However, while a person might meditate to form or nurture a connection to their spiritual self, they do not have to adhere to a specific ideology or religious group.

Meditation, more than anything, is a period of intense focus on the present. It is a time to shut off intrusive thoughts and feelings, like stress and anxiety. The reason so many people now meditate daily is the numerous health and wellness benefits.

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Understanding the Benefits of Daily Meditation or Contemplation

Mindfulness meditation is an excellent way to separate your feelings from your negative thoughts. Most people spend their days fixating on their challenges and shortcomings rather than taking time to reflect on something positive or taking time to calm down and focus on the problem analytically.

By taking a break from intrusive and negative thoughts, you can return to a problem with a fresh perspective, often finding a peaceful way to resolve your dilemma. If you are not used to meditation, try reading a passage from a book that inspires you. Take five to 15 minutes to reflect on the selection and nothing else. You should find that your body and mind relax during this meditative break.

Well-Being and Self-Confidence

Many people struggle to remain still for only a minute with their thoughts. The idea of change and impermanence are so terrifying they feel that every second of every day must be filled with some activity, some worry. However, as people build the habit of meditation, they begin to develop a healthier relationship with change and fear.

Meditation forces people to be present at the moment, and that feeling solidifies the knowledge that time is ever-shifting. Practitioners become comfortable and at peace with the idea of change and the passage of time, especially when they are forced to acknowledge the importance of each moment. Eventually, practitioners begin to feel an improved sense of self-worth and well-being, leading to enhanced confidence.

Physical and Psychological Health Benefits

Meditation has likely been studied more than any other mindfulness practice. According to the bulk of research, meditation has many physical benefits, including:

  • Improving metabolism

  • Regulating heart rate

  • Reducing cholesterol

  • Improving sleep quality

  • Regulating blood pressure

Additionally, meditation can help improve psychological characteristics. Many practitioners explain seeing or feeling an improvement in three areas:

  1. Happiness

  2. Focus

  3. Emotional stability

Achieving the benefits of daily meditation means you must first establish a habit. As you begin the practice of meditating, it can feel strange. You do not have to start with 20-minute sessions; many instructors explain that starting with only a few minutes a day is ideal for building a habit and routine.

Do you have any meditation practices to share? Leave a comment below.

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5 Low Calorie Snacks To Curb Those Hunger Pains

Everyone knows that part of weight loss is cutting calories, which can lead to challenges like hunger pains. Many low-calorie foods just won’t cut it when it comes to filling you up and leaving you satisfied until your next meal. When you don’t feel full, it is easier to give in to temptation and overeat or indulge in less than ideal foods. Thankfully, there are plenty of healthy options that are both lower in calories and surprisingly filling.

1. Oats

If you are looking for something to fill you up at breakfast, consider adding oats to your meal. At only 148 calories, a half-cup serving of dry oats contains about four grams of fiber and five and a half grams of protein — each of these nutrients will help curb your hunger and appetite until your next meal.

According to one study, a serving of oatmeal can increase feelings of fullness and reduce calorie intake at your next meal. Another study found that instant and old-fashioned oatmeal can improve appetite control over four hours compared to traditional breakfast cereal.

2. Soup

While traditionally hailed as an appetizer or precursor to the main course, soup is satisfying alone, and some research has suggested that solid food is less filling than soups. According to one study, soup can slow the emptying of the stomach, promoting feelings of fullness for more extended periods, leading to fewer indulgences. Another study found that people can decrease their calorie intake by 20% by eating soup before a meal.

However, while soups are often low in calories and provide many benefits, you need to pay attention to the type of soup and the sodium content. Creamier soups tend to be higher in calories. To maximize fullness and minimize calories, you want to focus on lighter options, like broth and stock-based soups.

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3. Greek Yogurt

Greek yogurt is a protein powerhouse, with 11 grams per serving; it is also a low-calorie and filling snack option. At only 130 calories, Greek yogurt is proven to promote weight loss and reduce calorie intake among women. One study found that women who ate yogurt between lunch and dinner consumed about 100 fewer calories at dinner. Additionally, a second study found that high-protein snacks like Greek yogurt improved feelings of fullness over lower-protein options.

4. Berries

If you love berries, indulge in them. Strawberries, blueberries, blackberries, and raspberries are high in fiber, vitamins, minerals, and antioxidants. While all of the nutrients are excellent for improved health, the fiber content matters when considering hunger. A single cup of blueberries has nearly three and a half grams of fiber. However, it is the type of dietary fiber found in berries that matters most: pectin.

Pectin is a type of dietary fiber that is proven to slow stomach emptying, which leads to increased feelings of fullness. By consuming berries as an afternoon snack, you can reduce feelings of hunger and your calorie intake at larger meals.

5. Popcorn

Popcorn is perhaps the most filling low-calorie snack when it is not coated in butter and salt. The surprisingly flavorful plain popcorn boasts only 31 calories per cup and includes about 5% of your daily fiber needs. Not only can popcorn lead to greater satiation, but it can also help stabilize blood sugar, which in turn prevents cravings and hunger. However, to enjoy the low-calorie benefits of popcorn, it must be air-popped and not ready-made.

Low-calorie and filling snacks are not impossible to find. Do you know of any others? Leave a comment.

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The 3 Best Yoga Moves To Stretch and Relax a Desk Chair Body

Many people work desk jobs, which typically equates to a sedentary lifestyle despite being super productive during your eight to 10-hour shift. Beyond being compared to smoking or cancer, sitting all day can lead to sore hips and a knotted back.

While there isn’t much to be done at work, aside from purchasing a better chair or a standing desk, you can improve your health and wellness outside of the office. Yoga is one activity that is surprisingly helpful when it comes to relieving sore muscles and stiff joints. The focus on breathing, stretching, and slow and controlled movements are the key to relaxing your body and finding relief. While all yoga is beneficial, several moves can help ease a rigid desk chair body.

1. Standing Forward Fold

The forward fold can help relieve compressed muscles by slowly stretching them. It is a simple move but quite effective when performed correctly. You want to stand with your feet slightly apart, about hips-width. With your hands on your hips, inhale deeply and stretch your arms straight out above you. As you exhale, you want to bend at the hips, folding forward and engaging your abs. Tuck your chin to your chest and relax your shoulders as you extend the top of your head toward the floor, stretching your spine. You want to keep your legs as straight as possible and shift your weight forward. You can either let your hands hang down toward the floor or grab the opposite elbow. Hold the pose for 30 seconds before slowly returning to an upright position.

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2. Downward Facing Dog

The downward-facing dog pose focuses on strengthening all those areas that are stiff or sore from sitting all day: shoulders, back, hamstrings, and calves. To perform the pose, start on your hands and knees, your hands should rest on the floor beneath the shoulders, and your knees aligned with your hips. Inhaling, tuck your toes under your heels, and exhaling, lift your hips into an upside-down V shape. Spreading your fingers wide, create a line from your elbow to your middle finger on each side. Relax your head. Hold for 30 seconds.

Try to improve your posture every time you perform this pose. Work on lowering your heels to the ground and straightening your legs for the best possible stretch.

3. Cat-Cow Pose

The shoulders, chest, and spine tend to be the most affected by sitting all day. The Cat-Cow pose is a way to open up these areas while mobilizing the spine. Start in the same position as the downward dog pose, on your hands and knees, each aligned under the shoulders and the hips, respectively. Inhale deeply, and on the exhale, you want to pull your belly button up toward the spine, curving your back toward the ceiling. Allowing your neck to relax, bring your chin toward your chest. You are now in the cat position.

As you inhale, let your belly drop toward the floor and arch your back, lifting your head and tailbone toward the ceiling without straining your neck. You are now in the cow position.

Cycle through each position 10 times, controlling your breathing and focusing on posture. Remember to limit tension on the neck. These poses are intended to focus on the back, shoulders, and chest.

While yoga has many benefits overall, these three positions offer significant benefits to those who sit at a desk all day. What are some poses you would suggest? Leave a comment.

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Just How Bad Is Blue Light for Your Eyes?

Until recently, the only factor that affected which LED light bulb I chose revolved around my home décor. Warmer, yellow-colored light feels relaxing while cool blue light seems more energizing. But now, some eye doctors are warning people about health dangers from blue light. Can the type of light you choose really hurt your eyes?

About Blue Light

Most people would tell you that blue light is “artificial” and yellow light is “natural.” But that’s not really true. Actually, the biggest source of blue light is the sun!

If you remember your science classes from high school, normal sunlight is white. When white light passes through a prism, It splits into a rainbow of colors, or wavelengths. This ranges from ultraviolet (UV) rays to infrared. Blue light is the next step up from UV rays.

Common Places You Can Find Blue Light in the Home

There’s more blue light in your home and workplace than you may think:

  • Laptop screens and computer monitors

  • LED TVs

  • Smartphones

  • Tablets

  • Compact fluorescent or LED lights

The Dangers of Blue Light

Because blue light is so close to UV light on the color spectrum, some scientists wonder if it can damage your eyes. Here are some potential effects that make health experts nervous:

  • Eyestrain

  • Dry eyes

  • Blurry vision

  • Cataracts

  • Macular degeneration (damage to the retina)

Blue light is powerful and very bright, especially up close. The retina doesn’t have a way to shield itself from this wavelength, so intense exposure can lead to permanent vision problems.

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Time To Get Rid of Blue Light?

After reading this, you’re probably wondering if you should toss out your high-definition TV or stop using your tablet to read books. Do you need to buy one of those expensive screen filters for blue light? The truth is that you have nothing to worry about.

But wait, didn’t I just say that blue light is dangerous for your eyes? Yes, but only with a powerful light source.

The maximum brightness from electronic gadgets isn’t nearly enough to hurt your retina. Staring at a laptop all day can dry your eyes or cause eye strain, but these are temporary conditions that go away with a little rest.

You should be careful with industrial blue lights, however. These include military-grade flashlights, flood lights, tanning beds, blue lights used for psoriasis treatment and other high-power LEDs.

Benefits of Blue Light

In fact, normal blue light has benefits for your mood and health. Some bright light can help you feel alert in the morning and give you more energy. It can boost your memory and concentration. That’s one reason why I like to go for a short walk if I’m having trouble focusing. Most people feel happier with some daylight shining into the home.

Tips To Protect Your Eye Health

If you're worried about the effect of blue light on your eyes, there are two things you can do. First, give your eyes a rest periodically. Every 20 minutes, take your eyes off the computer screen and grab a glass of water, hug your kids or water your plants. Second, make sure you're getting antioxidants for eye health, such as vitamin A, vitamin C, vitamin E and omega-3s. These nutrients help protect your eyes.