Wheels Of Wellbeing

Choosing the Right Sunscreen
When selecting a sunscreen, consider these factors

Sunscreens come in various forms—lotions, sprays, sticks, and gels. Choose the one that fits your lifestyle and application preference. Lotions are ideal for dry skin, while gels and sprays are great for hairy areas or quick applications.

Sunscreen is more than just a summer essential it's a year-round necessity for maintaining healthy skin. Whether you're lounging on the beach, hiking in the mountains, or simply running errands, protecting your skin from the sun's harmful rays is crucial.

This week we’ll discuss why sunscreen is important, how it works, and how to choose the right one for your skin type.

Why Sunscreen Matters
The sun emits two types of ultraviolet (UV) radiation that are harmful to the skin: UVA and UVB rays. UVA rays pe*****te deep into the skin, causing premature aging and wrinkles, while UVB rays cause sunburn. Both types of rays can contribute to skin cancer, the most common form of cancer worldwide.

Sunscreen acts as a protective barrier, absorbing or reflecting these harmful rays away from the skin. Regular use of sunscreen reduces the risk of developing skin cancer, prevents premature aging, and helps maintain an even skin tone by protecting against sunspots and hyperpigmentation.

Spinach Salad with Apple, Cranberries, and Walnuts with a Balsamic Vinegar Dressing

Ingredients:
For the Salad:
4 cups fresh baby spinach
1 large apple (Granny Smith or Honeycrisp work well), thinly sliced
1/2 cup dried cranberries
1/2 cup walnuts, raw or toasted
1/4 cup red onion, thinly sliced (optional)
1/4 cup feta cheese or goat cheese crumbles (optional)

For the Dressing:
3 tablespoons balsamic vinegar
1/4 cup extra virgin olive oil
1 tablespoon fresh lemon juice
Salt and pepper to taste
Honey or agave syrup (optional)

In a large salad bowl, add the fresh baby spinach.
Top the spinach with thinly sliced apple, dried cranberries, and toasted walnuts.
If using, add the thinly sliced red onion and crumbled feta or goat cheese.

In a small bowl, whisk together the balsamic vinegar, olive oil, and fresh lemon juice.
Season with salt and pepper to taste.
Whisk until the dressing is well combined.

Drizzle the balsamic dressing over the salad just before serving.
Toss the salad gently to ensure the ingredients are evenly coated with the dressing.

🪴Five indoor plants that are not only easy to care for but also excel at purifying the air in your home. From the hardy snake plant to the soothing aloe vera, these plants offer both aesthetic and health benefits🪴

🪴Incorporating house plants into your living space is a simple yet powerful way to improve your health and well-being. From purifying the air to boosting your mood, the benefits are manifold. Start small with a few easy-to-care-for plants and gradually expand your indoor garden as you gain confidence. Embrace the tranquility and vitality that house plants bring, and enjoy a healthier, more harmonious living environment🪴

House plants bring life and color to our indoor spaces, but to keep them thriving, they need more than just water and light. Fertilizing house plants is essential for their growth, health, and overall well-being. Here's everything you need to know about fertilizing your indoor greenery.

Why Fertilize House Plants?
Fertilizer provides essential nutrients that plants need to grow, including nitrogen (N), phosphorus (P), and potassium (K), as well as trace elements like magnesium, calcium, and iron. Over time, the nutrients in the potting soil can deplete, making regular fertilization necessary to replenish these vital elements.

🎋Fertilizing your plants is essential for their growth and overall health, but knowing when and how often to do it can be a bit of a challenge. The frequency of fertilization depends on several factors, including the type of plant, the growing conditions, and the type of fertilizer used. Here’s a comprehensive guide to help you determine the right fertilization schedule for your plants.

🌵Choosing the right soil for succulents is crucial for their health and growth. Opt for a well-draining mix, such as a cactus or succulent-specific soil.

🌴Choosing the right potting soil for your plants is crucial for their health and growth. Tropical plants generally like well-drained, acidic soil packed with organic matter.

Sharing an article from CNN on microplastics, where Dr. Sanjay Gupta discusses the prevalence of microplastics and nanoplastics in the environment and their potential health impacts. This article provides insights into how these tiny particles enter our bodies and offers practical tips to minimize exposure. Here are Dr. Gupta's suggestions to minimize microplastic exposure:

Stop using plastic water bottles
-Switch to reusable bottles to minimize plastic waste and reduce exposure to microplastics.

Avoid microwaving food in plastic containers
-Reheat your food on the stove or use microwave-safe alternatives like glass or ceramic.

Switch to loose leaf tea
-Use a metal steeper instead of tea bags, which can contain microplastics.

Replace your toothbrush regularly
-Consider using a toothbrush made from sustainable materials and replace it as recommended.

Maintain proper tire pressure
-Keeping your tires inflated correctly reduces debris from tire wear.
-Drive carefully
-Driving slowly, safely, and efficiently can reduce tire wear and emissions, further lowering microplastic pollution.

Here is the original article to dive deeper: https://www.cnn.com/2024/07/16/health/video/microplastics-nanoplastics-plastic-pollution-credit-card-digvid
Additional Tips to Reduce Exposure

Filter Drinking Water
Tap water usually contains lower levels of microplastics compared to bottled water. Using a filter that can remove microplastics ensures the water you drink is safer and cleaner.

Choose Unpackaged Foods
Processed and packaged foods often contain microplastic particles. Opt for loose fruits and vegetables, and use reusable materials like glass, stainless steel, or ceramic for storing.

Avoid Plastic Clothing
Many modern clothes are made from synthetic fibers like polyester and nylon, which shed microplastic fibers. Choose clothing made from natural fibers such as organic cotton, h**p, or wool.

Minimize Plastic Use in the Kitchen
Replace plastic utensils, appliances, and storage containers with those made from stainless steel, glass, or ceramic. Avoid using plastic wrap and choose alternatives like beeswax wraps.

Proper Laundry Practices
Wash clothes less frequently and at lower temperatures to reduce microfiber shedding. Consider installing a washing machine filter designed to catch plastic fibers.

The surprising ways microplastics enter our body | CNN One study found it’s possible we could ingest upwards of a credit card’s worth of plastic in just a week. Dr. Sanjay Gupta explains how all that plastic could be getting inside us and ways to reduce your exposure.

🪴Choosing Potting Soil for Different Plants 🪴

🪴The type of potting soil you use can make a significant difference in the health and growth of your plants. Different plants have unique needs, and understanding these can help you choose the right soil for annuals, succulents, perennials, and tropical plants.

🪴Let's look into the specifics of what each type of plant requires in next few days.

Hydrangeas are a gardener’s delight, known for their stunning blooms and versatility in the landscape. These enchanting flowers, with their large, colorful clusters, can transform any garden into a vibrant oasis. Whether you're a seasoned gardener or a beginner, hydrangeas are a wonderful addition to any garden. Here I am offering tips on growing and caring for these beautiful plants.

🌱Potting Soil vs. Garden Soil🌱

Understanding the differences between potting soil and garden soil is crucial for successful gardening. By choosing the right soil for your plants, you’ll create an environment where they can flourish. Whether you're growing tomatoes on your balcony or cultivating a lush flower bed, the right soil makes all the difference.

The terms "potting soil" and "garden soil" are often used interchangeably, yet they serve different purposes and have distinct compositions. Let’s delve into the differences to ensure your plants thrive.

Potting soil, also known as potting mix, is specifically designed for container gardening. Its unique blend caters to the needs of potted plants, ensuring they receive adequate nutrients, moisture, and aeration.
Garden soil, on the other hand, is intended for use directly in the ground. It’s a more natural, unprocessed soil that can be enhanced with organic matter to improve its structure and fertility.

By understanding these differences, you can choose the right soil for your plants and ensure a thriving garden.

Here is quick look for the two soil types

In our gardening series today is a suggestion for DIY potting soil for your plants.

Potting soil is the foundation for healthy plants in containers. While store-bought mixes are convenient, making your own allows you to tailor it to your specific plants’ needs.

Remember, gardening is both science and art. Observe your plants, adapt, and enjoy the process! 🌱🌼

Sharing a few tips to create a holistic garden that not only enhances your well-being but also contributes positively to the environment. Embrace the holistic approach to gardening and enjoy the profound benefits it brings to your body, mind, and spirit.

Do you have a kitchen garden or do you grow plants in pots? That means you have a profound way to reconnect with nature and foster wellness. Gardening, with its meditative and nurturing qualities, aligns beautifully with the holistic approach of body, mind, and environment.

This week, we can go over in brief how Vata, Pitta, and Kapha individuals can benefit from gardening and how gardening can help balance our doshas.

I was reading Jessie Inchauspé’s tips for better blood sugar control (she is a French biochemist, the founder of Glucose Goddess, and the author of Glucose Revolution) and thought that might explain why Chinese cuisine often includes vinegar in many dishes. Similarly, in Indian cuisine, we frequently add acidic ingredients like lemon juice, mango, tamarind, or mango powder. These acidic components might help control the sugars from carbohydrates in our food by slowing down digestion and preventing blood sugar spikes.

Following are her seven simple tips:

Eat a Savory Breakfast: Start your day with a breakfast rich in protein, fiber, and healthy fats instead of sugary cereals or pastries. This helps stabilize blood sugar levels throughout the day.

Move After Eating: A short walk or light exercise after meals can help your muscles use some of the glucose from your meal, preventing blood sugar spikes.

Prioritize Vegetables: Eat a variety of non-starchy vegetables to increase fiber intake. Fiber slows down the absorption of glucose into the bloodstream.

Drink Vinegar Before Meals: A small amount of vinegar (like apple cider vinegar) before meals can reduce the post-meal blood sugar spike by slowing down the digestion of carbohydrates.

Have Balanced Meals: Combine carbohydrates with proteins and fats to slow down the digestion process and maintain steadier blood sugar levels.

Stay Hydrated: Drink plenty of water throughout the day. Dehydration can lead to higher blood sugar levels as your body has less water to dilute glucose in the bloodstream.

Sleep Well: Aim for quality sleep every night. Poor sleep can affect hormone levels, including those that regulate blood sugar, leading to increased cravings and blood sugar spikes.

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🌿Fennel and Mint Iced Tea - It is a refreshing and health-boosting beverage. Fennel aids digestion, reduces bloating, and contains antioxidants that combat oxidative stress, while its anti-inflammatory properties support overall health.

🌿Mint promotes digestion, eases IBS symptoms, clears respiratory congestion, and freshens breath with its antibacterial properties. Combining these ingredients creates a low-calorie, hydrating drink that boosts metabolism, aids in detoxification, and offers a natural cooling effect, making it an ideal choice for hot weather and a healthy lifestyle.

🍉Refreshing Watermelon Juice for hot summer days 🍉

🍉Beat the summer heat with this refreshing and hydrating watermelon juice with mint. This easy-to-make recipe combines the natural sweetness of watermelon with the cool, invigorating taste of mint, making it the perfect drink for a hot day.

🍉This watermelon juice with mint is not only delicious and hydrating but also packed with vitamins and antioxidants, making it a perfect choice for a healthy summer drink.

To maintain harmony and well-being during the hotter months, it’s crucial to adopt strategies that pacify Pitta and keep our doshas in balance for better health.

Here are some effective ways to keep Pitta in check and stay cool throughout the summer season.

Summer's intense heat and long days can significantly increase Pitta dosha. Let’s see today how summer heat affects pitta accumulation.

Summer, with its intense heat and long, sunny days, can significantly impact our body's internal balance, particularly by increasing Pitta accumulation. Excess Pitta can manifest as heat-related issues such as inflammation, acidity, irritability, skin rashes, and digestive disturbances.

Here are a few symptoms of Pitta imbalance that are prevalent during summer.

Pitta is primarily composed of the fire and water elements, making it naturally hot, sharp, and intense. It governs metabolism, digestion, and transformation processes in the body.

Summer is considered the Pitta season due to the prevailing hot and intense environmental conditions, which can lead to an increase in Pitta dosha within the body. This can result in increased body heat, irritability, and skin issues.

Symptoms of Pitta imbalance and how we can pacify Pitta and mitigate summer effects coming next.

Digestive fire (Agni) or metabolic energy within the body is the weakest during summer. It is responsible for digestion, absorption, assimilation, and transformation of food and nutrients.
A balanced agni ensures efficient digestion and metabolism, leading to good health, vitality, and strong immunity. Conversely, weakened agni can result in poor digestion, sluggish metabolism, and accumulation of toxins (ama) in the body.

Three major effect of summer heat are

High Temperatures
The intense heat of summer can weaken agni by overwhelming the body's natural cooling mechanisms. This can lead to decreased digestive efficiency.

Dehydration
Increased sweating and fluid loss during summer can deplete the body's energy levels, leading to fatigue and weakness.

Heat Stress
Prolonged exposure to high temperatures can cause heat stress, further compromising agni and overall energy levels.

This leads to Pitta accumulations.

Quick and Easy Thai Red curry with colored vegetables and tofu offers a multitude of health benefits due to its nutrient-rich ingredients. Tofu provides essential plant-based protein, iron, and calcium, making it particularly beneficial for vegetarians and vegans.

The variety of brightly colored vegetables, such as bell peppers, carrots, and broccoli, adds vitamins A, C, and K, as well as dietary fiber and antioxidants, supporting heart health, digestion, and immune function. The red curry paste, rich in spices like red chilies, garlic, and lemongrass, contributes additional antioxidants and anti-inflammatory properties, while coconut milk provides healthy fats that are easily digestible and can help increase good HDL cholesterol.

Summer is understood in terms of its impact on the body's doshas and the environment. The two doshas primarily affected during summer are Pitta and Vata.

The intense heat of summer can aggravate Pitta, leading to symptoms such as increased body heat, irritability, and digestive issues. Vata may also be disturbed due to the dryness and lightness associated with the season, causing issues like dehydration, anxiety, and joint discomfort. We will discuss this in detail in the upcoming days.

NASA's Deskfit Booklet- a guide created by the NASA Headquarters Fitness Center. It provides 20 essential desk exercises that can be done without leaving your office or home workspace. The booklet emphasizes the importance of physical activity for individuals who have sedentary jobs or work from home, recommending at least 150 to 300 minutes of moderate-intensity aerobic activity and muscle-strengthening activities each week.

The booklet also highlights the correlation between sedentary behavior and increased risk of mortality, heart disease, cancer, and metabolic diseases. Regular physical activity is touted for its benefits in managing chronic health conditions, reducing anxiety, improving sleep, cognition, and maintaining a healthy weight1.

To combat the negative effects of prolonged sitting, the booklet suggests:

Taking breaks from sitting every 30 minutes.
Incorporating brief 5–10-minute breaks to rejuvenate the mind and prevent chronic pain.
Using stairs and walking whenever possible.
Alternating between sitting and standing throughout the day.
Offering walking meetings as an alternative to sitting in conference rooms.

Here is the pdf link for the guide:

www.nasa.gov

The comparison of sitting to smoking is a powerful reminder of the importance of movement and activity in our lives. While we may not be able to escape our desks entirely, being mindful of our sitting habits and making small changes can have a significant impact on our health and longevity.

For those with desk jobs, incorporating simple exercises into your daily routine can make a big difference in your health and well-being. Here are some exercises you can easily do at or around your desk.

Remember to take short breaks throughout the day to stand up, stretch, and move around. This not only helps in reducing the risks associated with prolonged sitting but also boosts your energy and productivity.